Daily activities to help keep you fit!

Do you find yourself fighting off the little bulges? And much as you want to go to the gym to shed off a few pounds, your hectic schedule simply does not permit? Sadly, for some, taking care of one’s body through exercise is always at the bottom of the priority list. Good thing staying fit is not limited to the exercise routines performed inside the gym. Your day-to-day activities can actually count for a true-blue workout! Research suggests that maintaining an active lifestyle is the key to good health and weight management. Here are some simple little workouts that you can do to help keep you fit, trim and healthy!

WALKING

Walking, according to experts, is an excellent way to burn calories. It also helps improve mood and reduce stress. Take time to have a 30-minute walk. If you think that the place you’re heading to is not that far, instead of riding the car, just walk. All you need to do is to have a comfortable pair of footwear with you always and you’re ready to go!

CLIMBING THE STAIRS

Just like walking, climbing up the stairs is a great calorie burner and will definitely help tone your leg muscles. More so, this type of exercise helps strengthen cardiovascular stamina. It increases blood circulation and improves lung and heart function.

HOUSE CLEANING

You read it correctly. Cleaning the house is also a good way to keep your body healthy and fit. Intense cleaning can really tone specific parts of your body. For example, vacuum cleaning can do wonders to your arms and shoulders. And while you’re at it, put on a good music or two, jive to the beat so household chores become more fun!

DANCING

Work out your body by dancing! The good thing about this activity is the fact that you can do it anywhere you want to, even in the comforts of your own home! Shake those calories off, keep the blood circulating, and reduce stress and tension by dancing! It is definitely one fun and hardworking exercise that will keep you young and energized! Need a partner? Hold the doorknob with one hand and imagine it’s your partner’s hand!

PLAYTIME WITH KIDS

If you’re a mom or you have young siblings, then you can benefit tremendously from this excellent exercise in disguise! Running after your young one helps strengthen your stamina. The lifts will surely help tone your arm and leg muscles. Your mental alertness will also be practiced, as you have to be quick to respond to your child’s unpredictable antics. An afternoon of playtime would surely help burn fats significantly and leave you feeling good about yourself for putting a smile on your child’s face!

Sources::

http://www.ehow.com/how_2164657_that-can-be-turned exercise.html#ixzz0wqHhmUWr
http://www.livestrong.com

Why antioxidants are good for us

We all know that oxygen is essential for our bodies to function. But scientific studies have shown that oxygen can produce toxic substances as well. Some examples of these toxins are peroxide, superoxide, hydroxyl radicals, and something called “excited stage oxygen.”

When these substances combine with other molecules in the body, “free-radicals” are formed. These are high-energy chemical substances that can damage our healthy cells and cause diseases like inflammation and infections, degenerative arthritis, diabetes, cancer and cardiovascular disease. This free-radical damage is also known as oxidization.

Antioxidants work by preventing excessive oxidization and repairing the damage to the cells. Normally, our bodies can supply its own antioxidants. But when there is rapid production of free-radicals (from exercise, smoking, exposure to radiation or other metabolic processes like the breaking down of food), our bodies will need an additional supply of antioxidants from external sources.

Here’s an experiment you can do right in your kitchen. Cut an apple until it begins to turn brown. This discoloration is due to oxygen reacting with the apple, creating free-radicals. This is oxidization at work. Then, dip the apple in some lemon juice or orange juice, which contains vitamin C (an antioxidant), and watch the discoloration slow down. The vitamin C in the juice decreases the rate of free-radical activity taking place in the apple.

A recent study conducted by researchers from London found that 5 servings of fruits and vegetables daily can reduce the risk of stroke by 25 percent. Antioxidants may also enhance immune defense and therefore lower the risk of cancer and infection.

Boost your body’s antioxidant level by consuming these foods:

Examples of Antioxidants	Food Sources
Carotenoids	broccoli, spinach, squash, melon, sweet potato, carrots
Vitamin C	citrus fruits, green peppers, broccoli, green leafy vegetables, strawberries, tomatoes
Vitamin E	nuts and seeds, whole grains, green leafy vegetables, vegetable oil and liver oil
Vitamin A	carrots, broccoli, tomatoes, peaches, sweet potato, melon, squash, cabbage, pechay, watermelon
Selenium	fish and shellfish, red meat, grains, eggs, chicken, garlic
Lycopene	tomatoes, watermelon, guava
Lutein	corn, mango, broccoli, kiwi, spinach, melon, cabbage, egg yolks, peas
Lignan	oatmeal, sesame seeds, cashew, broccoli
Flavonoids/Polyphenols	coffee, tea, soy, red wine, purple grapes, onions, apples

Coffee, in particular, is an important and common source of antioxidants in many people’s diet throughout the world. Unlike food types that we can sometimes tire of, coffee remains a constant in our daily routine, ensuring that we receive antioxidants on a daily basis. So go ahead and enjoy a cup of antioxidants with NESCAFÉ and make it part of your daily habit!

Sources:
http://www.nlm.nih.gov/medlineplus/antioxidants.htmlhttp://www.healthcastle.com/antioxidant.shtmlhttp://www.eatright.org/cps/rde/xchg/ada/hs.xsl/home_9660_ENU_HTML.htmhttp://www.eatright.org/cps/rde/xchg/ada/hs.xsl/home_4634_ENU_HTML.htmhttp://www.nestle.com.ph/nescafe/positivecoffeenews/topics_wellness_howantioxidants.htm

Ready and Steady

Weather any calamity safely by stocking up on these tools and supplies in your home.

In order to help your family weather an emergency situation better, it is best to remember that old scouting motto you learned in grade school – be prepared! This just doesn’t come in handy when camping outdoors, but it can really make a difference when typhoons bring floods and power outages even in the most exclusive of enclaves.

The first step to being prepared is to have a stock of necessary items that can tide you and your family over in an emergency situation. According to the American Red Cross, there are supplies that you should always have on hand:

1. Water: It is recommended that you store at least one gallon of water per day in a three-day supply for each member of the household, including your pets. Water should be stored in plastic containers that do not decompose or break. This stored water supply should be changed every six months.
2. Food: Go for non-perishable food that is ready-to-eat, such as canned meat or vegetables, soups, juices, and milk. Other good ideas are peanut butter, jelly, crackers and energy bars. Special diets should also be taken into consideration, as should instant coffee and tea mixes, breakfast cereals, and hard candies. Salty food, such as pretzels and chips, will only make you thirsty, so veer away from those. If you own a pet, dry pet food should also be on the emergency supplies list. Your food stocks should be changed or replenished at least once a year.
3. Medical supplies: Your basic first aid kit should contain the following – self-adhesive bandages; gauze pads; scissors; antiseptic; cleansing soap; moistened towelettes; latex gloves; petroleum jelly or other lubricants; thermometer; non-prescription medicines such as pain relievers, antacids, laxatives, anti-diarrheal medicines; and special medications for members of the family who may need it, such as medicine for diabetes, hypertension, or asthma.
4. Beddings: You also have to consider having alternative beddings such as sleeping bags and warm blankets, in case your family may have to relocate to another area.
5. Tools, gadgets, and equipment: There are several things that you should always have ready when there are calamity warnings in your area. First, keep your cell phone with a fully-charged battery handy, as wire-based phone services may be disrupted. Flashlights and batteries are better alternatives to candles and gas lights, as are rechargeable lamps. In case of power interruptions, a radio that can run on batteries can help keep you updated on the situation at hand. 

Other items that should be tucked in your emergency pack are:

• A whistle – which can be used to call for help
• Signal flares
• Matches or other lighting implements
• Multi-tool knife
• Can opener
• Copies of important documents in sealable waterproof containers
• Hygiene items such as tissue and feminine napkins

All members of the household should be informed where the emergency kit is located. To be really ready and steady, gather the family together to form an emergency plan, where you can discuss exit routes, standard emergency procedures, and to assign responsibilities for each member.

Another important thing to remember in emergency situations is to be level-headed at all times. Panicking may lead to making the wrong decisions at crucial moments. It is best to simply be prepared in order to help you stay cool and safe in any situation!

Filipino Best Recipes: Grilled Pork with Pineapple-Cucumber Sauce

WHAT YOU WILL NEED:
1 can (20 oz.) Dole Pineapple Chunks
2 teaspoons finely grated orange peel
1 large orange, peeled and coarsely chopped
1 cup peeled, seeded and chopped cucumber
1 tablespoon finely chopped red onion
1 tablespoon chopped fresh cilantro
1 teaspoon lime juice
3 tablespoons honey
1 tablespoon mustard
1 tablespoon seeded and finely chopped chili
2 large cloves garlic, finely chopped
2 to 2-1/2 pounds pork tenderloin

HERE'S HOW:

1. Drain pineapple chunks; reserve juice. Set aside.
2. Combine pineapple chunks, orange peel, orange, cucumber, onion, cilantro and lime juice in bowl. Cover and refrigerate.
3. Combine reserved juice, honey, mustard, chili and garlic in shallow non-metallic dish. Add pork; turn to coat all sides. Cover; marinate 15 minutes in refrigerator.
4. Grill or broil pork 35 to 40 minutes or until pork is no longer pink in center, brushing occasionally with marinade and turning halfway through cooking. Discard any remaining marinade. Let pork stand 5 minutes. Slice pork into 1/4-inch rounds. Serve with Pineapple-Cucumber Salsa.

Rich in Potassium and Vitamin C.

Get more tried-and-tested" recipes for meals that are a snap to prepare. Visit FilipinoBestRecipes

Classic With Twists Recipes:

Fiesta Paksiw

Laksa

Hinalog

Pork Chop Steak

Pina Beef Steak

Pork Pina Humba

A burning warning on microwave ovens

CONSUMERLINE By Ching M. Alano | The Philippine Star >> Lifestyle Features >> Health And Family

Now, this topic is hot, hot, hot! There’s probably one sitting in your kitchen. And you’re probably using it more than once a day. It’s that M word: the microwave oven, of course! Latest scientific clinical studies done by Swiss, Russian, and German experts dish out this burning warning: Throw away those microwave ovens! And here are the hot top 10 reasons why you should (as can be gleaned from Dr. Joseph Mercola’s website):

1. Continually eating food processed from a microwave oven causes long-term permanent brain damage by “shorting out” electrical impulses in the brain (de-polarizing or de-magnetizing the brain tissue).

2. The human body cannot metabolize (or break down) the unknown by-products created in microwaved food.

3. Male and female hormone production is shut down and/or altered by continually eating microwaved foods.

4. The effects of microwaved food by-products are residual (long term, permanent) within the human body.

5. Minerals, vitamins, and nutrients of all microwaved food are reduced or altered, so that the human body gets little or no benefit, or the human body absorbs altered compounds that cannot be broken down.

6. The minerals in vegetables are altered into cancerous free radicals when cooked in microwave ovens.

7. Microwaved foods cause stomach and intestinal cancerous growths (or tumors). This may explain the rapidly increasing rate of colon cancer in America.

8. The prolonged eating of microwaved foods causes cancerous cells to increase in human blood.

9. Continual ingestion of microwaved food causes immune system deficiencies through lymph gland and blood serum alterations.

10. Eating microwaved food causes loss of memory, concentration, emotional instability, and a decrease of intelligence.

There are Russian research documents written by Drs. Luria and Perov specifying their clinical experiments in this area.

Fiery warning on secondhand smoke

The Philippine Star >> Lifestyle Features >> Health And Family

MANILA, Philippines - As a non-smoker, you’ve probably been exposed to other’s people’s cigarette smoke during social occasions. Or maybe you normally go outside with colleagues during their so-called “ciggie breaks.” Perhaps you think you’re out of harm’s way since you’re not puffing that cigarette yourself. But here’s a fact: Secondhand smoke can be just as (if not more) hazardous to your health.

Leading health institution and the hospital with a heart Makati Medical Center exposes the truth on secondhand smoke and its effects on overall health and well-being.

According to Dr. Eriberto Esguerra of the MakatiMed’s Department of Pulmonology, secondhand smoke (also called “passive smoking”) is comprised of over 4,000 chemical compounds, 200 of which are identified as poisonous and more than 60 as carcinogens. “Some of the chemicals in secondhand smoke include hydrogen cyanide, which is used in chemical weapons; benzene, formaldehyde; and carbon monoxide. We’re talking about a potentially fatal mix of harmful substances here,” he stresses.

Dr. Esguerra cannot be any more correct. Statistics show that there is really no amount of secondhand smoke that can be considered a safe dosage — that means the more smoke you inhale, the higher your health risks become. Passive smoking increases non-smokers’ risk of developing lung cancer and heart disease by up to 30 percent. It also increases their chances of developing other cancers (nasal sinus cavity cancer, breast cancer, cervical cancer, and bladder cancer, among others) and lung diseases (such as tuberculosis and pneumonia).

Secondhand smoke is also responsible for causing asthma, middle ear infections, coughing and wheezing, dental cavities, and eye and nose irritation in children. It also increases the risk of Sudden Infant Death Syndrome (SIDS) for children whose mothers smoked while they were pregnant.

With one in 10 tobacco-related deaths being caused by secondhand smoke (resulting in 600,000 premature deaths per year all over the world), it is painfully clear that even non-smokers aren’t exempt from the dangerous effects of smoking.

In the Philippines, millions of individuals are equally exposed to secondhand smoke. After a 2009 survey on passive smoking was conducted among Metro Manila residents, Akbayan party-list representative and anti-tobacco advocate Risa Hontiveros-Baraquiel noted that it is the local culture of “hiya” and “pakikisama” that forces non-smokers to continually becoming reluctant participants of passive smoking.

It is therefore important that Filipinos learn to do away with the sense of embarrassment and hesitation when it comes to voicing their aversion to secondhand smoke. “It’s ironic how it’s the non-smokers who are the ones who seem ashamed to ask smokers to stop smoking in front of them, when in fact it is their health that is being put at risk,” Dr. Esguerra says.

In the aforementioned survey, only a mere eight percent of the 8.7 million Metro Manila respondents admitted to having the courage to stand up for themselves and let their objections/frustrations be known to smokers.

Dr. Esguerra emphasizes the importance of confronting smokers when necessary. “It doesn’t matter if these smokers are your family members or friends. Be upfront and honest, and let them know how you feel about them smoking when you are with them. If you say it nicely enough, chances are that they will understand. Finally, take responsibility for yourself — if you know the people with you are going to smoke, politely excuse yourself and move to another area. Don’t endanger your health for the sake of pakikisama — it’s just not worth it,” he advises.

For more information, visit Makati Medical at 2 Amorsolo St., Makati City or call the MakatiMed 24/7 on-call hotline at 8888-999. Visit www.makatimed.net.ph.