Monthly Archives: June 2009

Probiotic Revolution

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Did you know that your digestive tract contains more than 400 types of “friendly” bacteria? These little guys, commonly referred to as probiotics (which means “pro-life”), help reduce the growth of harmful bacteria and promote a healthy digestive system. That’s right! Probiotics are live bacteria with clinically-documented health benefits.

Health Benefits
It appears that when the digestive system is kept healthy, other body systems greatly benefit as well. Probiotics may:

* Protect against infection
* Enhance and boost the immune system
* Promote and improve digestive health
* Alleviate diarrhea caused by antibiotic treatments
* Promote urinary and genital health
* Assist in the management of inflammation
* Help alleviate symptoms of lactose intolerance
* Improve some types of eczema in infants and children
* Reduce cholesterol levels
* Decrease the risk of certain cancers

It is important to note that each type of friendly bacteria has a specific health benefit to the body. With over 400 different types of probiotics identified, researchers are just starting to uncover the health roles and benefits of each.

Food Sources
Currently, foods that contain probiotics are primarily dairy products and dairy beverages, including:

* Yogurt
* Drinkable and squeezable yogurts
* Fluid milk with added probiotics
* Fermented milk such as sweet acidophilus milk
* Kefir

Through fermentation, probiotics enhance the flavor and texture of these particular dairy products. Dairy foods actually buffer your stomach acid and bile, thereby protecting the probiotics from the stomach acid so that they can reach the intestines.

Top 10 Energy Boosters

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These are food that pack the punch!

Get ready to dump that coffee down the drain. You’re about to be introduced to a group of tasty, healthier energy sources that won’t give you the jitters, make you cranky, or cost $4.75 a cup.

You’re body’s preferred energy source is carbohydrates. But the key is eating the right kinds of carbs, ones that will give you that much-needed energy without sending your energy levels crashing.

The solution? Keep your carb levels on an even keel to avoid those sugary spikes. Since your blood sugar drops four hours after eating, it means eating more frequent, smaller meals. It means concentrating on low-fat, high-fiber foods and complex carbs – these are broken down slowly and steadily, giving you regular energy throughout the day.

Our 10 Favorite Energy Foods

1. Whole wheat pasta
2. Oatmeal
3. Fruit smoothies made with low-fat yogurt
4. Peanut butter
5. Dried fruit (apricots, cranberries, raisins, figs)
6. Yams
7. Beans
8. Apples
9. Carrots
10. Chickpeas

Also:

* Eat breakfast! This is absolutely the #1 “eating for energy” strategy. It gets your metabolism off to a strong start and makes nighttime snacking a thing of the past. (Coffee is not breakfast.)
* Avoid grease (burgers and fries) and high-fat dairy foods (pizza, ice cream, cheese) and choose lower-fat versions instead.
* Focus on whole grains, which are good sources of vitamin B, aiding the metabolic production of energy.
* Don’t forget iron, an energy-boosting mineral.

Journey To Wellness

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The past few weeks have been hard on me. Life was stressful, my schedule so hectic that I felt a lot of things going with my body. I began feeling sick all the time, my eyes hurt a lot, I was feeling lethargic and my headaches were a lot worse than before. I think stress, unhealthy habits and zero physical activity (exercise) has taken a toll on my body.

I am just 28 years old but deep down my body was pushing 40. I knew I had to do something – immediately.

The first thing I did was make an effort to switch and change my sleeping habits. I always slept late and slept for only three to four hours a day. Now, I go to bed when the kids do and wake up earlier, more refreshed and my brain functions more sharply.

The next thing I did was modify our meal menu for a week. We all needed a healthy diet – more veggies, less pork. I also included fish as part of our viand for two days a week. I am still dealing with portion control as I cannot seem to part away with rice but at least I have taken a step towards including more health foods to our diet.

I also banished soda – specifically Coke Zero – from our house. I allow it during weekends but my kids never drink it anymore. They are not as hyper and go to bed easier.

What are healthy foods? They are foods which are high in fiber, protein, minerals and vitamins that help our body function more. Most foods in fastfood restaurants are just high in calories, refined sugar, and cholesterol so we need to be more conscious of our food intake.

Make sure you get a little bit of these in your diet. They are considered to be the 29 healthiest foods:

apricots, avocados, raspberries, cantaloupe, cranberry juice, tomato, raisins, figs, lemons/limes, onions, artichokes, ginger, broccoli, spinach, bok choy (chinese cabbage), squash, watercress and arugula, garlic, quinoa, wheat germ, lentils, peanuts, pinto beans, skim milk, yogurt, shell fish, salmon, crab

Notice they are all fruits, vegetables and fish?

Grocery Budgeting and Meal Planning

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I am taking the budgeting seriously this month. I want to come up with a concrete budget monthly plan. And to get that, I need numbers as proof. So what I have been doing since the first of the month was log all expenses. I also have been refraining from spending anything else from what I receive (and withdraw) from my bank. When I do grocery shopping I keep the receipts and log the prices of commonly-used items in an Excel file. I have been playing with brand names and sizes so I can compare which is more economical. Our budget this month will balloon I’m sure but at least we can start right next month. I am so tired of getting a payday advance every month. While it is easy and very helpful for families who need cash, it certainly is better to have cash on hand all the time so you can budget easily and save the rest.

Here are things I did:
1. Play with menus for the week. I incorporated fish and more veggies for us from two to three times a week.
2. Monthly commodities like rice, mineral water, gas and my daughter’s milk are budgeted at the beginning of the month. (Rice and gas are replaced every 2-3 months).
3. I realized I’m spending a lot on my son’s snacks and lunch meal at school. I need tips and creative ideas to have variety on a budget.
4. We haven’t eaten out since the month started. But we do grab a bit after a mass on a food stand. I need to incorporate that in our budget.
5. Fresh fruits need to be in our food too – I want my kids to be healthy. But since I don’t want to have much petty cash with me all the time, it needs to be bought when the helper goes to market.
6. It is cheaper to buy menu items from the market. Grocery shopping is better for items in the fridge and snacks.

Five for Wednesday

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1. What kinds of pizza do you like?
Loads of cheese! I seem to like those from Shakey’s, Yellow Cab and California Pizza Kitchen best. I love Italian food a lot – that is why the most effective diet pills don’t work on me at all.

2. How do you shop in a grocery store?
I go aisle to aisle, from the entrance.

3. What is the most unusual combination of items you put between two slices of bread and called a sandwich?
Hmmmm….condensed milk!

4. Do you have a favorite simple recipe that has five or less ingredients? Share!
Korean Beef Stew

5. Do you buy water in plastic bottles?
If it’s branded :)