Showing posts with label Sasha Gonzales. Show all posts
Showing posts with label Sasha Gonzales. Show all posts

Monday, March 14, 2016

7 unhealthy foods that are actually good for you

Source Website: http://yourhealth.asiaone.com/content/7-unhealthy-foods-are-actually-good-you/page/0/0
By Sasha Gonzales, Simply Her, Saturday, 02 January 2016


Walking — or any kind of physical activity — helps to distract your brain from a craving and puts you farther away from the food that may be calling your name,
PHOTO: “Walking — or any kind of physical activity — helps to distract your brain from a craving and puts you farther away from the food that may be calling your name,” says Kleiner. Not only will taking a walk help beat your craving, it can boost your energy! Added bonus!
Picture posted by BodyRock, @paigehathaway
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Our experts - JACLYN REUTENS, clinical dietitian at Aptima Nutrition & Sports Consultants, LI SI YANG, health and fitness coach from US-based Journey To Fitness, SHEENA SMITH, naturopath and clinical nutritionist from the Integrated Medicine Institute in Hong Kong, POOJA VIG, nutritionist and co-founder of The Nutrition Clinic

1. EGG YOLKS
Why the bad rep? "We all know that egg whites are healthy but the truth is that the yolks are probably more nutritious," says Sheena Smith, a naturopath and clinical nutritionist from the Integrated Medicine Institute in Hong Kong.

"Yes, the yolks are mainly made up of fat and cholesterol. And people used to believe that if you consumed cholesterol, it would directly affect your blood-cholesterol levels. But this is not the case. As long as you do not have any egg allergies, you can safely consume one to two eggs a day."


Yolks are packed with fat-soluble nutrients like vitamins A, D, E and K, so eggs are actually a perfect way to start the day.
PHOTO: Yolks are packed with fat-soluble nutrients like vitamins A, D, E and K, so eggs are actually a perfect way to start the day.
Picture posted by Larry Schwartz, AlterNet on Wednesday, 29 April 2015 at 12:35 AM CST
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Why they deserve more credit: Yolks are packed with fat-soluble nutrients like vitamins A, D, E and K, so eggs are actually a perfect way to start the day.

"They are a great source of protein and can help stabilise your blood-sugar levels for the rest of the morning, keeping you fuller for a longer time," says Sheena.

2. RED MEAT
Why the bad rep? Red meats like lamb and beef are high in saturated fat, which have been linked to everything from increased cholesterol levels to heart disease, obesity and cancer.

But Pooja Vig, nutritionist and co-founder of The Nutrition Clinic, says most of these studies have proved inconclusive. In fact, research is currently being done to determine if consuming red meat can reduce anxiety and depression.


Red meat should still be eaten in moderation.
PHOTO: Red meat should still be eaten in moderation.
The web site Livestrong agrees that nitrites “give cured meats that characteristic smoky flavor and pink color that make them irresistible,” but suggests that people limit their intake and  “have a salad” instead.
Picture posted by Martha Rosenberg, AlterNet on Saturday, 7 June 2014 at 10:00 PM CST
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Why it deserves more credit: Compared with white meat like chicken and turkey, red meat contains higher levels of vitamin B12, iron and zinc, says Pooja.

"With red meat, buy the highest quality you can afford and, where possible, opt for grass-fed varieties as they contain less saturated fat." Of course, red meat should still be eaten in moderation. And be sure to trim all visible fat before cooking to cut down on your saturated fat intake.

3. BUTTER
Why the bad rep? When you think of butter, ailments like heart disease, high cholesterol and obesity come to mind. There was a time, in the '80s, when everyone switched to margarine as they believed it was far healthier.

But in the last few years, more health experts have urged us to ditch margarine in favour of more natural butter. Butter is made from cream, whereas margarine is made by processing vegetable oils and may contain unhealthy trans fats and chemicals.


Butter is made from cream, whereas margarine is made by processing vegetable oils and may contain unhealthy trans fats and chemicals.
PHOTO: Butter is made from cream, whereas margarine is made by processing vegetable oils and may contain unhealthy trans fats and chemicals. But as butter contains saturated fat, it should still be taken in moderation.
American Heart Association recommends that saturated fats be no more than 5 to 6 percent of your total caloric intake.
Picture posted by Susmita Baral on 14 October 2014
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But as butter contains saturated fat, it should still be taken in moderation.

Why it deserves more credit: Pooja says butter is high in vitamins, minerals, antioxidants and healthy fats. It contains butyrate, which are fatty acids that help prevent weight gain, keep us full longer and lower our insulin and fasting triglyceride levels.

4. SALT
Why the bad rep? Sheena says the belief that salt causes high blood pressure was based on just one study.

Since then, numerous studies that have looked at the effects of a low-salt diet on high blood pressure have all concluded that reducing salt in your diet doesn't have any significant health benefits; it reduces blood pressure by a mere one to five points.

"Unless you are one of the small minority of people who suffers from salt-sensitive hypertension, there is no reason for you to avoid salt," Sheena explains.


Salt is essential for your body to function. It is a major component of blood, extracellular fluid and lymphatic fluid.
PHOTO: Salt is essential for your body to function. It is a major component of blood, extracellular fluid and lymphatic fluid.
It helps in the transmission of nerve impulses throughout the body, nutrient absorption by your cells, regulating fluid levels and helping muscles to relax.
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Why it deserves more credit: Salt is essential for your body to function. It is a major component of blood, extracellular fluid and lymphatic fluid.

It helps in the transmission of nerve impulses throughout the body, nutrient absorption by your cells, regulating fluid levels and helping muscles to relax.

But the body doesn't produce salt, which is why our daily recommended intake of 5g has to come from the food we eat.

"Health problems arise when we consume a lot of processed foods, which tend to be extremely high in salt, and not a good form of salt at that," Sheena says.

"It is better to consume pure sea salt or Himalayan salt, which have added minerals," she advises. Unlike regular salt, sea salt and Himalayan salt are intensely flavoured, so a little goes a long way.

5. COFFEE
Why the bad rep? Caffeine, a naturally occurring stimulant in coffee, has been linked to stroke, heart attack, heart palpitations, heartburn, anxiety, stomach ulcers and even diarrhoea.


Caffeine, a naturally occurring stimulant in coffee, has been linked to stroke, heart attack, heart palpitations, heartburn, anxiety, stomach ulcers and even diarrhoea.
PHOTO: Caffeine, a naturally occurring stimulant in coffee, has been linked to stroke, heart attack, heart palpitations, heartburn, anxiety, stomach ulcers and even diarrhoea. 
But coffee has been clinically proven to have cardiovascular benefits and to reduce the risk of Type 2 diabetes, Alzheimer's and Parkinson's diseases.
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Why it deserves more credit: Jaclyn Reutens, a clinical dietitian at Aptima Nutrition & Sports Consultants, says that in recent years, coffee has been clinically proven to have cardiovascular benefits and to reduce the risk of Type 2 diabetes, Alzheimer's and Parkinson's diseases.

The beneficial qualities of coffee can be attributed to the flavonoids and antioxidants in it - to fully reap their benefits, consume no more than two cups a day. And skip the milk, sugar and cream so you don't pile on the kilos.

6. WHITE RICE
Why the bad rep? We've been told that white rice is fattening. The reality is that eating too much of any food - even brown rice - can cause weight gain, says Jaclyn.

"In Asia, rice usually makes up three-quarters of a meal, but that's too much for the average person," she points out.


We've been told that white rice is fattening.
PHOTO: We've been told that white rice is fattening. The reality is that eating too much of any food - even brown rice - can cause weight gain. The whole grain is full of energy-giving carbohydrates and B vitamins that help the body release and utilise energy, as well as minerals like magnesium, phosphorus and iron.
Picture posted by Agriculture Corner
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Why it deserves more credit: The whole grain is full of energy-giving carbohydrates and B vitamins that help the body release and utilise energy, as well as minerals like magnesium, phosphorus and iron.

"White rice is nutritious and can be part of a balanced diet," Jaclyn says. "Reduce your intake to half or a quarter of your plate, and you'll be able to enjoy it without the guilt."

7. PASTA
Why the bad rep? Like white rice, pasta also falls under the Do Not Eat list. Unlike white rice, pasta is not a whole food as it is typically made from processed wheat and eggs.

Li Si Yang, a health and fitness coach from US-based Journey To Fitness, says that eating the starchy carb in moderation is key to avoiding weight gain.

What you consume it with is also important. "Naturally, if you're going to top your pasta dishes with creamy sauces or cheese, or cook them using a lot of oil, you will put on weight if you eat too much," she adds.


Pasta is not a whole food as it is typically made from processed wheat and eggs.
PHOTO: Pasta is not a whole food as it is typically made from processed wheat and eggs.
What you consume it with is also important. Naturally, if pasta dishes is top up with creamy sauces or cheese, or cook them using a lot of oil, then one will put on weight if too much is eaten.
Pasta is a good source of energy, iron and B vitamins. Eat pasta more healthily by serving it with tomato- based sauces or even broth. Add beans and vegetables to make it more nutritious, and hold the cheese.
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Why it deserves more credit: Pasta is a good source of energy, iron and B vitamins, says Li Si, and if you make it yourself, you can control what you put in it, making it even healthier. For instance, adding chopped spinach to pasta dough increases its iron content.

The trick to eating pasta more healthily is to serve it with tomato- based sauces or even broth. Add beans and vegetables to make it more nutritious, and hold the cheese.

By Sasha Gonzales, Simply Her, Saturday, 02 January 2016
This article was originally published in Simply Her December 2015.


Learn about healthy foods and how other people are eating them
PHOTO: Learn about healthy foods and how other people are eating them
Get yourself motivated by looking at health focused blogs, websites, magazines, social media and cookbooks.
“This can improve your cooking skills, give you fresh ideas, and help you to see that other people are enjoying healthy foods,” says Hugh. “Finding what you like is a good habit. If you like it and know you can cook it, you’ll be more likely to want to eat it, add it to your grocery list, and prepare it on a more regular basis.”
Picture posted by BodyRock, @paigehathaway
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Tuesday, February 16, 2016

8 health habits that can actually be bad for you

Source Website: http://yourhealth.asiaone.com/content/8-health-habits-can-actually-be-bad-you
By Sasha Gonzales, Simply Her on Monday, 15 February 2016


Getting too much sleep
PHOTO: Getting too much sleep
From fatigue and depression to high blood pressure and memory loss, you've probably read about the dangers of chronic sleep deprivation. But sleeping too much can also make you lethargic, depressed, anxious and less productive.
Photo by Shutterstock.com
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Our experts:
- DR CHRISTINA LOW, medical director at Lifescan Medical Centre
- DR HOE WAN SIN, general practitioner at Parkway Shenton
- DR SHERINA DARYANANI, dentist and founder of Teeth @ Tiong Bahru, Dental Clinic
- SUSIE RUCKER, nutritional therapist at Body With Soul

1 Getting too much sleep
From fatigue and depression to high blood pressure and memory loss, you've probably read about the dangers of chronic sleep deprivation. But sleeping too much can also make you lethargic, depressed, anxious and less productive.

If you're prone to headaches, sleeping longer than usual can also be a trigger, says Dr Christina Low, medical director at Lifescan Medical Centre. Other medical problems linked to oversleeping include obesity, back pain and an increased risk of heart disease.

So what is considered too much sleep? Most experts agree that healthy adults require seven to nine hours of sleep a night, but this number depends on various factors, such as your age, whether or not you are physically active, and other health and lifestyle habits. Stress or illness may also cause you to sleep more.

Oversleeping, or hypersomnia, is a very real problem, says Dr Hoe Wan Sin, a general practitioner at Parkway Shenton.

It can be primary - for instance, due to brain disorders - or secondary, due to medical conditions such as diabetes, obesity, neurological diseases like multiple sclerosis or Parkinson's disease, iron deficiency, hypothyroidism, chronic kidney disease, depression, anxiety, and sleep disorders like narcolepsy or sleep apnoea.

If you have been sleeping excessively for at least the last three months, or are experiencing excessive daytime sleepiness, it might be a good idea to see your doctor to rule out any underlying disorders.


BAD HEALTHY HABIT: DRINKING WATER
PHOTO: 'BAD' HEALTHY HABIT: DRINKING WATER
Why too much is bad: When you drink too much water within a short span of time (more than one litre of fluid in an hour), the sodium content in the body starts to dilute and this causes cells - including the brain's - to swell.
Photos by Straits Times
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2 Drinking too much water
While we know that staying hydrated is important for a healthy body, drinking too much water can lead to water intoxication.

"When you drink too much water too fast, such that it is beyond your kidneys' capacity to excrete the excess fluids as urine, you run the risk of water intoxication, which can be potentially fatal," says Dr Hoe. "This happens as the sodium levels in the blood fall to a dangerously low level, leading to brain swelling."

Symptoms of water intoxication include headaches, behavioural changes, confusion, irritability, drowsiness, breathing difficulties, muscle weakness and pain, twitching or cramping, nausea and vomiting. In extreme cases, seizures, brain damage, coma or even death can result.

So how much water is enough? "You should drink enough such that you rarely feel thirsty and your urine is colourless or light yellow," says Dr Hoe. "That works out to at least 1.5 litres a day. If you have heart disease or kidney disease, consult your doctor before changing your daily water intake."


In fact, between 15 and 20 per cent of women who play sports at least once a week have some form of knee ailment.
PHOTO: In fact, between 15 and 20 per cent of women who play sports at least once a week have some form of knee ailment.
"Over-exercising can cause muscle soreness, muscle and joint stiffness, and fatigue," Dr Low points out. "When your muscles and joints are stressed, you may sustain injuries like hamstring strains, Achilles tendon tears or shoulder-joint problems."
Photos by Straits Times
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3 Over-exercising
There is such a thing as exercising too much, and hurting your body in the process.

"Over-exercising can cause muscle soreness, muscle and joint stiffness, and fatigue," Dr Low points out. "When your muscles and joints are stressed, you may sustain injuries like hamstring strains, Achilles tendon tears or shoulder-joint problems.

"You also put yourself at risk of a heart attack if you push yourself too hard while exercising, although this usually only affects people with undiagnosed or pre- existing heart conditions," she adds.

Over-exercising can also sap you of energy, preventing you from functioning optimally.

Dr Hoe advises exercising less often and more gently at the first sign of injury. And if you feel you want to up your exercise volume, limit it to not more than a 10 per cent increase a week.

Having a regular exercise regimen is a good way to maintain a healthy weight, gain muscle strength and joint mobility, prevent osteoporosis, and boost your immunity and emotional well-being.

Dr Hoe recommends about 2.5 hours of aerobic exercise a week - about 30 minutes a day, five days a week - plus muscle-strengthening exercises two days a week.


'BAD' HEALTHY HABIT: TEETH BRUSHING
PHOTO: 'BAD' HEALTHY HABIT: TEETH BRUSHING 
Why too much is bad: Obsessing over the cleanliness of your teeth could be the reason you have dentine hypersensitivity.
Photos by Straits Times
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4 Brushing your teeth too often or too hard
We brush to remove the build-up of plaque on our teeth, which starts to form as soon as we finish brushing, and if left on the teeth for more than 12 hours, can irritate the gums. Plaque is also a factor in tooth decay.

Dr Sherina Daryanani, a dentist and founder of Teeth @ Tiong Bahru, Dental Clinic, recommends brushing your teeth first thing in the morning and last thing at night.

Three times a day is fine, too, but unnecessary. Any more than thrice a day, and you risk wearing down the surface of your teeth and causing gum recession, which will expose the softer root surface. Both these problems can lead to tooth sensitivity.

Another common problem is brushing too hard. This can traumatise the gums, causing soreness in the short term, explains Dr Daryanani.

"In extreme cases, using too much force can cause abrasion cavities along the necks of the teeth (where the crown meets the root), which can weaken the teeth structurally and increase tooth sensitivity."

She recommends using a soft-bristled toothbrush with a small head. "Medium or hard bristles can exacerbate the problem if you apply too much force.

"Studies suggest brushing with a force of 150g, about the weight of an orange." Try this test: Press your toothbrush on the surface of a ripe tomato, if you leave an impression on the surface, you're using too much force.


Cleaning your ears with a cotton bud
PHOTO: Cleaning your ears with a cotton bud "Even with gentle pressure, using a cotton bud could cause hearing loss, damage your ear canal or rupture your delicate eardrum. And while a punctured eardrum will heal, it can also lead to conductive hearing loss," says Dr Low.
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5 Cleaning your ears with a cotton bud
"Even with gentle pressure, using a cotton bud could cause hearing loss, damage your ear canal or rupture your delicate eardrum. And while a punctured eardrum will heal, it can also lead to conductive hearing loss," says Dr Low.

When using a cotton bud, there's also the risk of pushing earwax deep into the ear canal. Impacted earwax is difficult to remove, and all that aggressive cleaning can cause abrasions in the canal, leading to outer ear infections.

Your don't need to clean your ears as they are self-cleaning, but if you must, just clean the outer ear with a washcloth, using a mild soap and warm water, Dr Low advises.


Taking too many dietary supplements
PHOTO: Taking too many dietary supplements
Most nutrition experts agree that if you have a healthy, well-balanced diet, you don't need vitamin and mineral supplements. But those with a medical condition that results in nutritional deficiencies should follow their doctor's advice with regard to the dosage.
Photos by Straits Times
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6 Taking too many dietary supplements
Most nutrition experts agree that if you have a healthy, well-balanced diet, you don't need vitamin and mineral supplements. But those with a medical condition that results in nutritional deficiencies should follow their doctor's advice with regard to the dosage.

Overdosing on dietary supplements can have a range of side effects. More than 1g of vitamin C, for instance, can cause diarrhoea; too much iron can lead to an upset stomach, nausea, fatigue and joint pain; high levels of vitamin B6 can cause nerve damage, and excessive zinc intake may cause heart problems, anaemia and a lowered immunity, while also blocking your body's absorption of copper and iron.

Researchers at the University of Colorado Cancer Center reviewed several trials over a decade involving thousands of patients, and found that overdosing on supplements may also increase one's risk of cancer and heart disease.

Beta-carotene, which some people take to boost their immunity, was found to increase the risk of developing lung cancer and heart disease by up to 20 per cent, while folic acid increased the number of precancerous polyps in the colon.


Drinking fresh juices
PHOTO: Drinking fresh juices
Many of us drink juice to get extra nutrients into our diet, increase our energy level and fend off illness. But Susie Rucker, a nutritional therapist at Body With Soul, says drinking too much of the wrong juices and using non-organic produce can be counterproductive.
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7 Drinking fresh juices
Many of us drink juice to get extra nutrients into our diet, increase our energy level and fend off illness. But Susie Rucker, a nutritional therapist at Body With Soul, says drinking too much of the wrong juices and using non-organic produce can be counterproductive.
As fruit is high in fructose, a natural sugar, Susie says that drinking too much fruit juice can lead to unstable blood sugar levels, as well as increase your risk of obesity and Type 2 diabetes.

To cut down on sugar content when juicing, she recommends throwing in vegetables like kale and cucumber. If you use non-organic produce, peel them to minimise your consumption of chemicals and pesticides commonly found on the skin.

However, if that glass of fruit juice is your only intake of fruit and vegetables in a day, then you are missing out on dietary fibre, which is important for digestive health, cautions Susie.


LOADING UP ON VEGGIES
PHOTO: LOADING UP ON VEGGIES
Why too much is bad: Fibre promotes smooth bowel movement but when taken in excess (more than 50g per day), it could worsen constipation, irritable bowel syndrome (IBS) and bloating.
Photos by Straits Times
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8 Eating low-fat foods
Read your food labels carefully as low-fat foods may be high in sugar. Very often, when food manufacturers take the fat out of a product, they add sugar to it to boost its taste. Yogurt, cereal, ice cream and many other snack foods that are labelled low-fat, reduced fat or non-fat, tend to have high levels of sugar.

A healthy diet should include some fat, so there's no reason to avoid full-fat products, unless your doctor has advised you otherwise. What's more, dietary fat is essential for optimal brain function and for processing fat-soluble vitamins A, D, E and K, adds Susie.

By Sasha Gonzales, Simply Her on Monday, 15 February 2016
This article was originally published in Simply Her February 2016.


Healthy adults require seven to nine hours of sleep a night
PHOTO: Healthy adults require seven to nine hours of sleep a night, but this number depends on various factors, such as your age, whether or not you are physically active, and other health and lifestyle habits.
If you're prone to headaches, sleeping longer than usual can also be a trigger, says Dr Christina Low, medical director at Lifescan Medical Centre. Other medical problems linked to oversleeping include obesity, back pain and an increased risk of heart disease.
Photo by The Straits Times, Anna V. Haotanto
Picture posted by Jeremy Koh, The Straits Times on Monday, 15 February 2016
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If you are already constipated, it means that there is a big bulk of solid stool clogging up your colon.
PHOTO: If you are already constipated, it means that there is a big bulk of solid stool clogging up your colon. So forcing insoluble fibre from plant foods is like pushing more hair into an already clogged drain.
Picture posted by Seksnews on 8 February 2015 at 12:02
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Tip for a happy gut
PHOTO: Tip for a happy gut
If you want your bottom to thank you, try pooing in the strain-sparing evacuation position called “the rocking squat” - literally crouching and then gently rocking on bent knees. No more haemorrhoids and digestive diseases like diverticulitis.
Posted by Kirstie McCrum on 18 May 2015 at 11:57
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