How sugary drinks can derail your fitness goal (2 of 2)

One simple way to safely lose weight is to remove all sugary drinks from your diet. Go for the sugar-free or diet varieties. Or better yet, pour a tall glass of water over ice, squeeze a wedge of lemon or a couple of calamansi, add a teaspoon of honey and you have yourself a healthier alternative.

That once a week indulgence may be all right. But if it becomes a regular habit and you end up piling on more calories on account of those sugary drinks and mate it with a sedentary lifestyle, then it becomes a hindrance to your fitness goal. Unless, of course, your fitness goal is to lard up by 15 lbs., specifically from sugar calories.

There is of course that option of “earning” that sugary drink. An additional 15 minutes on the treadmill, a 30 minute walk, five minutes of jumping jacks—anything that may off set the calories—and guilt feelings.

If you are an extreme athlete who performs taxing physical activity beyond the threshold of mere mortals, drink away. You’ve earned it. But for the average Joe and plain Jane striving for fitness nirvana, and you’ve heard this once and will hear it again, moderation is key. This cliché cannot be any more pronounced when it comes to those fitness goal poopers, aka sugary drinks.

E-mail the author: greggyromualdez@yahoo.com

How sugary drinks can derail your fitness goal (1 of 2)

That glass of ice tea you ordered at your favorite restaurant goes down real quick. The attendant is quick to give a refill. Ah, the joys of ordering bottomless.

Perhaps many of us are not aware that a primary contributor to weight gain is the wide variety of sugary drinks we consume. Softdrinks are a more obvious culprit, with a 12 oz can containing around 40 to 50 grams of sugar—that’s around 10 teaspoonfuls of table sugar.

But that seemingly harmless glass of iced tea, or some of the ready to drink variants neatly packed in a plastic bottle, and that instant powdered juice drink may contain nearly just as much sugar.

So what’s the real deal with sugar? A little sweetness in our lives can’t be all that bad right? Wrong.

A study published in the American Journal of Clinical Nutrition by the Harvard School of Public Health says that sugary sodas and fruit drinks may be a major factor in long-term weight gain as well as the obesity epidemic plaguing the United States. Researchers also say that a can of soda a day may result in an additional 15 lbs. in body weight over a span of one year.

The pitfalls of a sugar rich diet begin, but do not end with weight gain and obesity. Various complications may arise. The primary sweetener used in most commercially available sodas and juice drinks is high fructose corn syrup. This substance, as shown by research, can increase triglyceride count—which may increase the risk of heart problems, diabetes and other health complications.

For the fitness conscious individual, limiting sugar intake is key to a healthy and balanced lifestyle. Thus, it is important to know what’s in those sugary drinks and how it may adversely affect our bodies if taken in excess.

I find it dangerous when the manufacturers of ready to drink ice teas and fruit juices market their products as clean, healthy alternatives when a quick peek at the nutrition labels reveals an astonishing sugar content to rival that of sodas.

E-mail the author: greggyromualdez@yahoo.com

The Wellness of Many for the Wellness of One (2)

Financial wellness can be defined as having “financial freedom” or the state where one has enough currency in his/her savings to live comfortably. That’s what motivates most of us in our jobs and careers. Current business teachings have now added that “Emotional Quotient” or “EQ” is very important in being successful in one’s career. “EQ” as opposed to IQ (Intelligence Quotient) is about being aware of emotions and knowing how to productively manage them, not to dwell too much on negative mind sets and feelings is part of EQ. IQ just measures how well one can analyze and make intelligent connections. It doesn’t measure how one manages feelings.

Even the wellness of the environment starts with wellness from within. The environment and the planet is nothing more than a reflection of the disharmony of human beings from inside. Excessive greed and the demand for non-essential goods have pushed the earth to the brink of planetary crisis. If the planet will survive, it should start with the inert wellness of humans. Only then can the earth totally heal itself.

There are currently five pillars of wellness. That doesn’t mean that there won’t be more. We can even break down the body and assign wellness campaigns for each of the organs, heart wellness, liver wellness, maybe up to toenail wellness. All the wellness classifications all begin with inner wellness. Without it all other wellness may seem half-baked and trivial. In the future the number of wellness pillars out there would be as numerous as the number of people on the planet. Our complete wellness is a journey that only we can take, defines and claim. Take the journey and heal the world. Namaste. - David C. Montecillo
www.sattvahwellness.com

The Wellness of Many for the Wellness of One (1)

Good morning friends. As my knowledge, wellness is a quality or state of being in good health. It’s very important that we should always keep ourselves in good health. We can’t do things if we don’t feel good or if we don’t have good condition. All work can be easily done no matter how hard it is. I just read one article and I want to share that with you so that you will have much more idea of how important to be well.

There’s recently been a classification of wellness called the “Five Pillars of Wellness” presented by a doctor: physical, emotional, spiritual, financial and cultural. These classifications have been broken down into other concepts and methods to achieve total wellness. These five are given equal weight in achieving wholeness and wellness, but from my view all the wellness we need must first come from within ourselves.

I believe emotional and spiritual wellness must be the foundation before all other wellness campaigns move forward. Why is this so? In the case of physical wellness, holistic and even western health principles agree that emotions can affect the health of the body. Long-term stress has been known to lower immune system and based on some research can contribute to faster aging. Emotions and mindsets are definitely the main sources for physical wellness but it contributes to physical wellness. - David C. Montecillo

www.sattvahwellness.com

A primer on allergy (2 of 2)

It is not unusual for a person to develop an allergy following contact with an allergen that he/she was not allergic to previously. In fact, as a rule, an allergic reaction does not occur if a person is encountering an allergen for the first time. This initial encounter merely sensitizes the person to the allergen and produces no symptoms. It is during subsequent encounters with the allergen that an allergic reaction develops. How is this so?

A new allergen that enters the body will invariably run into B cells (a type of white blood cell). This meeting will stimulate the B cells to produce antibodies called immunoglobulin E (IgE) that attach themselves on the surface of basophils (another type of white blood cell) and mast cells (a type of connective tissue cell) where they simply wait for another meeting with the allergen that triggered their production.

During the next and subsequent times the person encounters the allergen (i.e., days, months or years after the initial meeting) to which he/she has been sensitized, the IgEs that are attached to the basophils and mast cells capture the allergen. This prompts the basophils and mast cells to release inflammatory chemicals that are responsible for the signs and symptoms of allergy and that also attract other cells such as eosinophils (another type of white blood cell) that add more inflammatory chemicals.

The best way to prevent an allergic attack is by avoiding one’s allergens. Many people know their allergens. Those who do not can often identify theirs by undergoing a test for allergens.

For people who can’t avoid their allergens, immunotherapy is sometimes employed to desensitize them from their allergens. The most common form of immunotherapy consists of injecting tiny amounts of the allergen under the skin over a period of time. Allergen immunotherapy is however not always effective.

There are also some drugs that are designed to prevent and/or relieve the signs and symptoms of allergy including antihistamines, cromolyn and corticosteroids. - Eduardo Gozales, MD

(E-mail inquiries on health matters to: medical_notes@yahoo.com or wellbeing@mb.com.ph)

A primer on allergy (1 of 2)

Good morning everyone. Some people who don’t have the knowledge about what to take when they got allergy. They always ask if someone got an allergy, they always co-related that with the food they eat. Not all the time, that it came from a food.

Q. What causes allergy? Why do some people get allergic to certain things to which they are not previously allergic to? How can you prevent allergies?– Miguel P., San Fernando City

A. Allergy or allergic reaction refers to an inappropriate—and sometimes overwhelming—reaction of a person’s immune system to something (called allergen) that is harmless to most other people. Allergens come in a variety of forms—pollen, house dust, animal dander, molds, cockroaches, drugs, certain foods, etc. They trigger an allergy by getting in contact with the skin or the mucous membrane of the eyes, or by getting inhaled, ingested, or injected.

Why a particular substance can elicit an allergy in some people and not in others is unknown, but it is almost certain that allergy has a genetic basis. In fact, a family history of allergy is the most important predisposing factor for the condition.

The signs and symptoms of allergy are usually mild sneezing, itchy and runny nose, watery eyes and skin itch or rashes including hives. Rarely, allergy manifests in the form of an anaphylactic shock, a life-threatening condition that is characterized by sudden swelling and constriction of the airways causing difficulty of breathing and widening of blood vessels causing a drop in blood pressure. Incidentally, among asthmatics, an allergy can trigger an asthma attack.

Allergy is one of the four forms of hypersensitivity reactions that the immune system can exhibit. The immune system is the body’s main defense system against infectious agents and harmful substances. It is composed of a variety of cells, chief of which are the white blood cells.

Allergy is otherwise known as type I or immediate hypersensitivity reaction and consistent with its technical name, its signs and symptoms usually appear 15 to 30 minutes from the time of exposure to the allergen, although sometimes they appear after a 10- to 24-hour delay. -Eduardo Gonzales, MD

(E-mail inquiries on health matters to: medical_notes@yahoo.com or wellbeing@mb.com.ph)

Why we shouldn’t fear eating egg (3 of 3)

Dry skin mask. One raw egg yolk, scrambled. Add a few drops of fresh milk, apply on the face, avoiding the eye area. Leave on until dry. Rinse with cool water.

Oil control/facelift mask. Get one beaten egg white and add three drops of lemon. Apply on freshly washed face. Leave on until it dries up and tightens skin. Acts like a natural facelift treatment. Rinse with cool water.

Basically, I am a happy person. So why do I get depressed?

Do you know that mental illness has a relation to a nutritionally deficient diet? Biochemical causes create mental disturbances. Research has shown that a mental and emotional affliction like depression is linked to a deficiency in vitamin B complex or vitamin C.

Normal people with a cheerful disposition can be victims of the “blues” if they lack niacin or folic acid. Remember, if you are depressed, alcohol or drugs are not the answer. Alcohol is a depressant and will bring you to lower levels of sadness. And never combine a sedative with alcohol, it’s a deadly combination.

Look into the possible causes of your depression: oral contraceptives, penicillin, estrogens, antihistamines, beta-blockers, laxatives, prednisone, potassium supplements, diuretics. Know that an overstressed mental and emotional state causes severe bouts of depression and anxiety. So try to control your stress.

Why we shouldn’t fear eating egg (2 of 3)

Remember this: It is abnormal to be hungry all the time. Cravings for sweets and particular food stimulants like caffeine is a sign of blood sugar stress. This, with tiredness after meals, shakiness if you don’t eat regularly, cold sweats and nervousness/dizziness, is symptomatic of blood sugar instability.

You must eat regular meals on schedule (five small meals a day is ideal), balance your carbohydrate intake with protein and vegetables, and avoid completely for the next 30 days refined sugar (cakes, candies, sugar).

Is egg bad food?

Eggs are considered the perfect food found in one single cell. The egg has the highest protein rating compared to any other food. Two eggs are equivalent to more than 12 g of protein.

More protein is found in the white part than in the yolk. Nutrients include A, D, E, B1, B2, B6, B12, folic acid, minerals zinc, calcium, magnesium, potassium, iron, choline, and biotin.

Eggs also have the essential fatty acids linoleic and linolenic. No, the cholesterol in eggs is not to be feared. In fact, egg yolks are rich in lecithin, which assists bile from the gallbladder in controlling cholesterol.

A new discovery was published in the New England Journal of Medicine and the Journal of Internal Medicine: The fat in egg yolk is a perfect balance of monounsaturated fats and 36-percent saturated fats. Monounsaturated fat has been known to raise good cholesterol or HAL levels. So eggs are good inside and out.

Here are two simple egg-based skin treatments.

Why we shouldn’t fear eating egg (1 of 3)

Good morning everyone. I wake up early and I did took my breakfast . Guess what could it be? Of course, my favorite . . . . coffee, toasted bread and egg. J Some of us don’t want to eat eggs.

They said it has too much cholesterol that may affect our heart. Somehow it is true, but we shouldn’t fear eating eggs.

THERE is a need to personalize your wellness regimen, and to create a program that suits your energy requirements and is in harmony with your lifestyle.

To do that, here are a few reminders to help you along:

Fitness experts say the best time to exercise is during the day, but my schedule doesn’t permit it. What do you suggest?

It’s really all about energy. Your body must generate the necessary energy to get you going through the day. If optimal health is your goal, you must make time for exercise, even if it is only 20 minutes a day.

Dr. Philippe Maffetone in “In Fitness and In Health” says, “Fitness and health equals human performance.” Balance your day by making time to exercise. You can exercise at lunch break or early evening – whatever suits your schedule. But try to combine aerobic (cardiovascular) and anaerobic (weight training) types of activities.

How can I control my hunger pangs and sugar cravings?

If you are hungry all the time, you must be depriving yourself of food. Starving yourself may be effective in slimming down, but you are also causing your body unnecessary shock. -Cory Quirino

Perils of sugar-free food (2 of 2)

Vitamin B6

What’s popular these days is the low- or zero-carb diet. While this is effective for weight loss, over a period of time, there are health concerns.

The body will increase its need for B6 if one’s diet is high in protein. B6 is needed for the production of antibodies and red blood cells. Natural food sources include brewer’s yeast, wheat flour, liver, fish, soybeans, cabbage, egg, peanuts, oats and walnut.

B6 is also needed to prevent kidney stone formation, nervous and skin disorders, and helps assimilate fats and protein. Carbohydrates are important for the prevention of ketosis, an acid condition of the blood wherein your own body fat is used as energy, which is what happens in a high-protein, zero-carb diet.

Weight lifting

Exercise stimulates the release of growth hormones (G.H.), but not just any kind of exercise. Weight lifting, where there is muscular peak output (even if this is sustained briefly), promotes a significant release of G.H. Other forms of exercise, even if sustained, release negligible amounts only.

Remember: Exercise promotes sweat because amino acids are lost through perspiration. Take amino acid supplements in order to stimulate growth hormones. Start with a moderate weight training program and move your way up to a more intense workout.

Ice cravings

Constant craving for ice might indicate iron deficiency. Add more iron to your diet (liver, red meat, oysters, asparagus, oatmeal). Also, take 30-100 mg of iron daily.

Energy drink

In a blender, mix one cup of chopped pineapples and one cup of chopped oranges. Add two sprigs of mint and five ice cubes. Refresh yourself. –Cory Quirino