All About Oil: Choosing the Healthiest Cooking Option

Not all oils are created equal, so when you cook, it helps to know what to reach for. The amount of antioxidants and healthy fats vary widely in different types of oils. So, too, do smoking points, which are important, since cooking at a high temperature with an oil that has a lower smoke point can produce free radicals and damage the oil's nutrients.

When shopping for cooking oil, read the labels carefully and choose oils that haven't been refined chemically — look for descriptions like cold-pressed, expeller-pressed, organic, or mechanically refined — to reap the most nutrition benefits from each type, and check the ingredients to avoid anything that is hydrogenated. 

Find your favorite cooking oil below to see if you are using it to your health benefit, and then check out our calorie breakdown of oils to see how they stack up calorically!

Canola oil

Canola oil comes from the canola plant, a variety of the rapeseed plant that was cultivated to produce rapeseed that is low in uric acid, which has a bitter taste and which some believe to be toxic in high quantities. Canola oil is high in omega-3 fatty acids, which help reduce the risk of heart disease. If you're worried about canola oil's controversial genetically modified history as well as types that may contain low levels of trans fats, look for canola oils that are labeled organic.

Use for: The light taste and high smoke point of canola oil make it a great all-around cooking oil.

Coconut oil

The health benefits of coconut oil are hotly debated; while some claim that there isn't a lot of research to prove that coconut oil's high saturated fat content is worth it, others look to studies that have found that virgin coconut oil raises good cholesteroland prevents tooth decay.

Use for: Coconut oil has a high smoking point, so use it when you are cooking at a high temperature. You can also substitute the oil for butter in many types of baked goods since it imparts a flaky, buttery-like consistency — just remember that coconut oil contains more calories than butter.

Olive oil

When it comes to oil, extra virgin olive oil packs a nutrient-rich punch. It contains high levels of vitamins A and E for healthy hair, skin, and eyes, as well as chlorophyll and magnesium. But what most people know about olive oil is that it's high in healthy fats called monounsaturated fats, which help lower bad cholesterol levels and your risk of heart disease.

Use for: Extra virgin olive oil, which comes from the first pressing of olives, is great for drizzling onto veggies or in salad dressings, but not so much for cooking at a high heat, since it has a low smoking point; use virgin (from subsequent pressings) for cooking things at high heat, or opt for another oil.

Peanut oil

Oil made from peanuts also protects your heart, since it contains resveratrol, the same compound found in red wine.

Use for: It may not be the healthiest cooking technique, but if you're planning on an indulgent fried-food day, use peanut oil. It has a higher smoking point than many oils, meaning less oil will be absorbed by your food while you fry.

Vegetable oil

Oils labeled as vegetable oil are usually blends (often containing soybean oil), so their health benefits vary. Soybean oil is high in monounsaturated fats but also contains a sizable portion of saturated fats. When in doubt, choose oils that aren't a blend depending on what type of cooking you're doing.

Use for: Depending on what type of cooking you're doing, use vegetable oils for light sautéing or baking. Find out more about smoke points and uses for different types of vegetable and other oils here.

Walnut oil

Like the nut it comes from, walnut oil contains healthy polyunsaturated fats that can lower bad cholesterol. Those same fats may even help lower your stress levels and blood pressure, according to a small study.

Use for: Walnut oil is great as a salad dressing or for other nonheated uses.

This article was originally published in FitSugar.com

High Protein Diets: Good or Bad?

Lose weight while feasting on steak, burgers, cheese, and bacon? All without feeling hungry? What’s not to love? Meat lovers have flocked to high-protein, low-carb plans like Atkins, Zone, Protein Power, and Sugar Busters. While these diets can work, you need to carefully consider the risks and rewards before deciding if one is right for you.

How Much Protein?
Protein may be half of your day’s calories. Most of this extra protein comes from animal sources like meat, eggs, and cheese. Often, these diets severely restrict foods like cereals, grains, fruits, and vegetables. Do they work? Research says yes.

How Do High-Protein Diets Work?
When you cut out carbohydrates, you lose weight quickly because you lose water. Then, with no extra carbs; the body begins burning its own fat for fuel -- a state called ketosis. This may make dieting easier because you feel less hungry. But ketosis can cause headaches, irritability, nausea, kidney trouble, and heart palpitations

Are High-Protein Diets Safe?
Medical experts don’t agree. The American Heart Association doesn't recommend high-protein diets. Too many fatty meats and dairy foods can raise your cholesterol and risk of a heart attack. Not eating vegetables and grains robs your body of fiber and critical nutrients. However, high-protein diets can help fight obesity. A more moderate diet, which cuts fat but doesn’t cut too many carbohydrates, may work safely.

Starting a High-Protein Diet
Be choosy. The most nutritious high-protein plans are low in fat and include some carbs. Avoid extreme plans, with huge helpings of fatty meats and not many vegetables and grains. Your doctor may be able to steer you to better plans.

Say Hello to High-Protein Beef 
Nothing says protein like a nice juicy steak. And if you choose a lean cut, you will get all of the protein with far less fat. In fact, a lean cut of beef like a top round steak has barely more saturated fat than a similar-sized skinless chicken breast. 

Think White Meat 
Chicken and poultry pack plenty of punch in a high-protein diet. If you choose white meat you’ll get a lot less fat than if you eat dark. To slim your meal down even further, remove the skin, which is bursting with saturated fat

Don't Overlook Pork
Pork offers plenty of protein without too much fat, if you know what type to buy. Look for tenderloin, top loin, rib chops, sirloin steak, or shoulder blade steaks. What's more, the cuts available today are 31% leaner than they were 20 years ago

Fish Offers Healthy Fats
Fish is a no-brainer -- it's loaded with protein and almost always low in fat. Even the fish that have more fat, such as salmon or tuna, are good choices. That's because the fat in these fish is generally the heart-healthy kind known as omega-3 fatty acids. Most diets don't contain enough of this good-for-you fat that may lower your risk of cancer, arthritis, and heart disease

Eggs Are a Cheap Form of Protein
Eggs do have a lot of cholesterol, but one a day is safe for healthy adults. The yolk has all of the cholesterol and less than half the protein, so you might opt for egg whites. But even if you eat the yolk, remember that only a small amount of the cholesterol in food gets into your bloodstream. Saturated fats and trans fats are more likely to raise your cholesterol levels.

Soy: It's High in Protein, Too
Tofu, soy burgers, and other soy-based foods are nutritious plant-based sources of protein. An added bonus: Eating 25 grams of soy protein daily may help lower cholesterol.

Beans: Full of Fiber and Protein 
Beans pack a powerful one-two punch -- they are loaded with protein and full of fiber. Along with protein, fiber helps you feel full longer and also helps lower cholesterol. One and a half cups of beans has about as much protein as 3 ounces of broiled steak.

Low-Fat Dairy 

Milk, cheese, and yogurt are not only protein-rich; they also provide calcium for strong bones and a healthy heart. Low-fat, nonfat, or reduced fat dairy products can help you keep calorie counts down.

Go Whole Grains, Go Fiber
Most high-protein diets limit grains, so make sure the grains you do eat are pulling their weight. Stay clear of white breads and pastas and choose their whole-grain cousins instead. Whole-grain versions are rich in fiber, which can be lacking in a high-protein diet. High-protein cereal or energy bars can give a quick boost, too. Just make sure they’re not high in sugar or fat.

Leave Room for Fruits and Veggies
Make sure you leave room for fruits and vegetables in a high-protein diet. These nutritious gold mines contain powerful antioxidants that aren't found in most other foods, and research suggests that people who eat plenty of fruits and veggies may lower their risk of cancer.

More Protein, More Risks?
The medical community has concerns about high-protein diets, especially when used long-term. Diets that are high in saturated fat and low in fiber, like many high-protein diets, can increase cholesterol levels and may raise the risk of heart disease and stroke. Other potential health risks when high-protein diets are used long-term include brittle bones (osteoporosis) and kidney disease.

This article was originally published at WebMD.com

Portion Control & Size Guide

We’ve all heard it before, portion control is another essential pillar to effective weight loss. If you’re like most of us and confused over how much is a good serving of each food, here’s a handy printable portion guide from WebMD.

Keep it with you whenever you’re eating out!

This guide was originally published on WebMD.com

How to Boost Your Metabolism

Turbo-charge your metabolism 

Combined with a sensible, balanced diet, regular exercise and good sleeping habits will ensure that you’ll look your best and enjoy good health at any age. Here are some ways to boost your metabolism:


Build more muscle mass

Muscle burns more calories than fat. The more lean muscle mass you build up, the more calories you’ll burn daily. Add some weight-bearing exercise 2–3 times a week, such as weight-lifting, walking or any other form of resistance exercise. Even carrying your groceries instead of using a trolley can be considered a weight-bearing activity! Try lifting some hand weights while watching your favourite TV programme. This will help you build muscle mass and burn off some calories at the same time.


Avoid skipping meals

You may think that skipping meals will help you lose weight, but the converse is usually true. Significantly decreasing your caloric intake will slow your metabolic rate, as your body enters into “fasting” mode and reacts by hoarding fat and burning lean muscle for energy. Keep your metabolism active by eating at least three meals a day, amounting to not less than 1000 calories.


Exercise regularly

An exercise regime involving activities such as cycling, walking or jogging will help increase your metabolic rate during the activity and for several hours thereafter. Even simple aerobic activity such as taking the stairs and housecleaning can boost your metabolism.


Go for an evening walk

Although exercising at any time is good for you, light evening activity such as taking a walk around your home is particularly beneficial. The metabolism tends to slow down towards the end of the day. About 30 minutes of aerobic activity before dinner will increase your metabolic rate and keep it elevated for another 2–3 hours. Those dinner calories will have lesser chances of taking up permanent residence on your hips!


Get adequate sleep
Sleep loss affects the levels of appetite-regulating hormones and the body's capacity to metabolise carbohydrates. Without enough sleep, your metabolic rate nosedives as less fat is burned for energy. Your energy levels during the day may dip, and you may feel too tired to exercise, on top of a tendency to overeat and pick unhealthy foods.


Eat enough protein

Protein forms the building blocks for muscle. Without adequate protein, you may actually lose desirable lean muscle mass.


Imbibe less alcohol

Alcohol can slow down the fat-burning process because your body has to clear the alcohol calories before attacking the fat that you are trying to lose by exercising and cutting back on your food intake.


Get enough calcium

Apart from strengthening teeth and bones, getting enough calcium can also boost your metabolism. Add some low-fat yoghurt to your diet as a snack between your meals.



This article was originally published in healthxchange.com.sg

Why You Should Wear Sunscreen

For anyone who's ever wondered why you should wear sunscreen, the answers to this question are straightforward and beneficial to your health.

Reasons Why You Should Wear Sunscreen 

There is a huge variety of sunscreen options available today. Even people who don't wear sunscreen every day on exposed body parts usually invest in a bottle or more during summer, when outdoor activities call. There are a number of smart reasons to wear sunscreen daily. These include:

Avoiding sunburn: 

Besides being painful, sunburns are associated with an increased risk for melanoma, the most serious form of skin cancer. Anyone who has ever suffered a severe sunburn knows how debilitating it can be, but the temporary physical effects you see and feel may have consequences far into the future that aren't apparent at the time. 

Children are especially at higher risk for sunburns, and protecting their delicate skin now will cut down on their risk of skin cancer later in life; multiple blistering sunburns during childhood increases the cancer risk as a person ages. 

Cuts down on skin cancer risk: 

With more awareness about skin cancer and skin cancer risks, the sunscreen industry has seen a boom. The earlier and more often people are protected from the harmful rays of the sun, the more they cut down on their risks of getting this disease, which range from mild to life-threatening. 

It's worth investing in sunscreen and the small amount of time it takes to apply to avoid serious cancer down the road. Parents and caregivers, of course, will have to be diligent in applying sunscreen to children, and there are plenty of formulas made just for young and sensitive skin.

Keep skin wrinkle-free: 

Besides the health benefits of slathering on sunscreen every day, there's also a vanity reason, for those who want to maintain their youthful looks. Some of the damaging physical effects of too much sun include premature aging, or wrinkles, and age spots. 

If the skin cancer facts don't sway you, perhaps the idea that you can delay wrinkles will. You can easily wear a general sunscreen all over the body, while using a product made specifically for the face on that area. 

In addition, many cosmetic companies manufacture makeup with built-in sunscreen, so you can enjoy the convenience of multi-tasking products that will also protect you.

Prescription worries: 

Certain medications make the skin ultra sensitive to the sun's rays, making a sunburn or allergic reaction a more likely possibility, even if you don't spend a lot of time outdoors. 

Always check with your doctor or pharmacist when taking medications. Some over-the-counter meds also increase your sun sensitivity, such as those containing ingredients to fight serious acne. It's important to wear a sunscreen if you know you'll be outside while taking phototoxic or photoallergic drugs, but to be on the safest side, stay indoors as much as possible. 

Sunscreen Is for Everyone

Although some people, due to genetics and their physical makeup, are more at risk for developing skin cancer, anyone of any ethnicity can get the disease. Some people with darker complexions mistakenly believe that the additional melanin in their skin protects them from skin cancer, but this is not true. Everyone should be aware of why you should wear sunscreen, whether they're fair-skinned or not.

Smart Sunscreen Use

Young or old, dark or fair, sunscreen benefits everyone. The next time your child complains about having to endure being covered head-to-toe in sunscreen before you head to the beach or pool, you can explain why sunscreen is necessary. Besides the physical effects you may see now or sometime in the future, the serious health risks that may arise from never using sunscreen should be enough to convince anyone.



This article was originally published in lovetoknow.com

Elbow Pain and Aches: Tennis Elbow

Any repetitive motion of the wrist can cause tennis elbow, including tennis, hedge clipping, excessive use of a hammer or screwdriver, painting, or any activity that requires constant gripping or squeezing. This is according to an article at eMedicineHealth.com.

The elbow is one of the most used joints of the human body. If it does not function properly, a person's ability to complete tasks and care for self is restricted, wrote Wanda Thibodeaux in an article at eHow.com.

Tennis elbow, known clinically as lateral epicondyle, is a condition caused by inflammation of the tendons on the outer bony prominence of the elbow. It can occur in anyone who strains the tendons of the forearm and is not limited to tennis players, according to medical author William C. Shiel Jr., MD, FACP, FACR in another article at eMedicineHealth.com.

Symptoms and Signs

Common symptoms of tennis elbow mentioned in the article by Shiel Jr. are:

• Tenderness on the outer bony part of the elbow
• Morning stiffness of the elbow with persistent aching
• Soreness in the forearm
• Pain worse when grasping or holding an object

When to Seek Medical Care

While tennis elbow does not usually lead to serious issues, if the condition continues and is left untreated, loss of motion or loss of function of the elbow and forearm can develop, wrote Shiel Jr. Professional help is advised if the following conditions develop:

• Pain that limits daily activity
• Pain that lasts despite ice, resting, and over-the-counter anti-inflammatory pain relievers
• Any weakness or numbness in the hand, as this may mean there is another type of injury in the wrist or elbow

Diagnosis

In taking the patient’s medical history, the doctor may ask questions about activity level, occupation, recent recreational activities, medications, and other medical problems.

During the physical exam, the doctor will feel the elbow and possibly other joints, wrote Shiel Jr. in his article. The nerves, muscles, bones, and skin may also be examined. X-ray images may be required if the symptoms suggest another problem in the elbow joint.

Self Care at Home

Some home remedies mentioned by Shiel Jr. in the article include:

·       Icing the area with a wrapped towel for 20 minutes twice a day to help decrease inflammation and relieve pain

·       Rest the sore area to prevent further injury and decrease pain

·       Over-the-counter anti-inflammatory medications such as ibuprofen, aspirin, or naproxen, which can help decrease the pain and possibly speed up the healing

Medical Treatment

A second line of therapy may be recommended by the doctor if home care treatment does not produce the desired result. This may include physical therapy involving different exercises to increase flexibility and strength.

According to Sheild Jr. in his article, while steroid injections are safe, they are usually limited to two to three times a year. Steroid injections if done too frequently can weaken the tendon and make it more likely to rupture. If positive results are not seen after the first injection, additional injections are unlikely to work.

Surgery is usually a last resort, but successes are known to help relieve 85 to 95 percent of pain. The operation for tennis elbow involves a small incision over the elbow to trim the tendon or sometimes to release and then reattach the tendon to the bone. It can usually be performed within several hours as an outpatient procedure.

Prevention

The best way to prevent tennis elbow is to stretch and strengthen the arm muscles so they are flexible and strong, according to advice from an article at WebMD.com. Try warm up, stretching and strengthening exercises.

Other approaches to prevent tennis elbow include:

• Staying in good overall physical shape
• Using the correct techniques and movements during activities
• Using equipment appropriate for a person’s ability, body size, and body strength
• Not overusing arm with repeated movements that can injure tendon
• Strengthening the muscles of the arm, shoulder, and upper back to help take the stress off the elbow
• Wearing a counterforce brace during activities that require grasping or twisting arm movements

Elbow Pain Causes and Treatment

by Dr. Nabil Ebraheim

Physiotherapy Management of Tennis Elbow

by SingHealth

For professional help with tennis elbow, please consult a doctor or an orthopedic specialist.

Everything You Need to Know About Eczema

What is Eczema?

Eczema (also known as atopic dermatitis) is a chronic, recurrent skin disease that commonly occurs in early childhood but can continue or start in adulthood. Like other allergies and asthma, atopic dermatitis tends to run in families.

What are the Symptoms of Eczema?

Eczema typically begins as an itch that when scratched, erupts into a rash. The rash may occur anywhere on the body, although certain areas of the body are more common depending on the age of the person. Eczema initially appears as small red bumps, or vesicles, which can ooze or flake with continued scratching. As the skin continues to be scratched, it will appear leathery, or lichenified.

Where Does Eczema Occur on the Body?

The location of eczema on the body depends upon the age of the person. In infants and very young children, eczema most often involves the face, chest, and back of the scalp, since these are the areas where the child is able to scratch. Eczema doesn’t usually occur in the diaper region, unless the child is able to scratch there.

In older children and adults, the location of eczema often involves the skin in the bend of the elbows and behind the knees, since these flexural areas are the most easily scratched. Eczema can also involve the face, eyelids, and may be limited to the palms of the hands and soles of the feet, particularly in adults.

Do Skin Infections Occur More Frequently in People with Eczema?

In people with eczema, the immune system is more focused on allergies than fighting infections. This means that the skin has less infection-fighting chemicals, giving various bacteria, fungi and viruses a better chance of growing on or infecting the skin. 

Colonization and infection of the skin by Staphylococcus aureus bacteria can worsen eczema, and treatment with antibiotics may help improve the eczema. Fungal infections, such asringworm, are more common in people with eczema, especially if topical corticosteroid creams are used frequently. Viral infections are also more common in people with eczema, such as herpes infections andmolluscum contagiosum.

People with recurrent bacterial skin colonization and/or infection can improve their eczema symptoms with the use of bleach baths.

How is Eczema Treated?

Eliminating the triggers: Avoiding the triggers of itching should be the first priority for people with eczema. Avoid wearing clothing that can irritate the skin, such as wool, nylon and other synthetic material. Cotton clothing should be worn, and washed with a mild detergent and a double-rinse cycle. The use of fabric softeners should be avoided.

While cautious sun exposure can be helpful for eczema, over-exposure to the sun, resulting in sunburn, should be avoided. Therefore, sunscreen should be applied liberally to the skin before any prolonged sun exposure.

People with significant eczema should be evaluated for allergic triggers with allergy testing. Pet dander and house dust mites are environmental allergens that frequently worsen eczema, and common food allergies can worsen eczema, particularly in children.

Maintaining good skin care: Good skin care starts with adequate moisturizing and hydration, which decreases itching and formation of eczema. Hydration of the skin is maintained with the daily application of skin moisturizing creams. Bathing can be helpful if done in the correct manner –- daily soaking in a warm water bath, followed by the immediate application of a moisturizing cream from head to toe while the skin is still moist.

Medications for Eczema

Oral Antihistamines: Itching may be at least partially controlled with the use of low-sedating antihistamines during the day, or with sedating antihistamines, such as Benadryl (diphenhydramine) at night. It is controversial whether antihistamines are helpful for the treatment of eczema.

Topical Steroids: These medications are the first-line therapy for atopic dermatitis, and are available in lotions, creams, ointments and foams or solutions (for the scalp). Topical steroids are available in over-the-counter and prescription strengths. In general, medications in ointment forms are stronger than cream forms, which are stronger than lotion forms. Side effects, such as thinning of the skin, bruising and blood vessel formation, can occur with the prolonged use of high-potency topical steroids.

Non-Steroid Creams: Topical calcineurin inhibitors, such as Elidel (pimecrolimus) and Protopic (tacrolimus), are non-steroid, topical medications approved for the treatment of eczema in adults and children over the age of 2 years. They do not cause thinning of or pigment changes in the skin, can be used safely on the face, and can help reduce the amount of topical steroids needed when used for mild symptoms. However, the FDA has given these medications a black box warning based on safety concerns.

Systemic (Oral or Injected) Steroids for Eczema: Rarely, short courses of systemic (oral or injected) steroids are required to achieve control of a severe flare of eczema. Extreme caution should be used, as while the eczema typically gets better on systemic steroids, a “rebound effect” can occur with worsening of the skin soon after the steroids are stopped. If oral steroids are required, the dose should be tapered slowly to minimize this risk.

This article was originally published on About.com

How to Avoid the Temptation to Eat Unhealthy Foods

Are you trying to avoid eating unhealthy foods but can't fight the cravings? It's just that some foods are just addictions, so breaking them are difficult. Here is a good starting place to put you on the yellow brick road to healthy eating.

• Identify your cravings. 

A particular food craving might point to something lacking in your diet. Find your favorite cravings below, and then note the possible item(s) missing from your present diet.

Craving: Chocolate, Missing Nutrient: Magnesium

Women should be cautious during menstruation, as magnesium levels do drop. Instead, try snacking on natural fruits, nuts, or take a vitamin/mineral supplement.

Craving: Sugar or Simple Carbs, Missing Nutrients: Protein & Complex Carbs

A quick science lesson: Carbohydrates break down into sugars. Since sugar metabolizes very quickly, it is not a good source of long term energy. The best source of energy includes protein and complex carbohydrates, which break down much slower. Good examples include brown or wild long-grain rice; and pasta or bread made from wholewheat flour. It is called "wholewheat" because it includes the "whole" kernel, of which the outer shell contains the germ, bran and nutrients of the grain. White rice (Minute Rice) and white flour have been stripped of this goodness, leaving only the inner starch (simple carbohydrates).

Craving: Fried foods, Missing Nutrients: Calcium & OMEGA 3 Fatty Acids

OMEGA 3's are good fat! Try eating more fish, or check your grocery store for milk, cheese, or eggs containing theses essential oils plus calcium (it will state such on the label).

Craving: Salt, Missing Nutrients: Hydration, Vitamin B, Chloride

When you desire something salty, try to drink water instead. Also, stress can lead to a Vitamin B deficiency, so if your experiencing hardship, take a second Vitamin B supplement half way through your day.

• Remove temptation. 

Just get rid of it, and remove all temptation from your home. To keep yourself from buying more, never go to the grocery store while hungry. When you have only healthy foods to eat, you'll make healthy choices. When you do get a craving, it'll be too much bother to hunt down a candy bar, when you have a healthy substitute at home.

• When you go to the store, force yourself to buy good foods. 

Avoid ice-cream, frozen dinners, white bread, sweets and snacks. If you do this, you will find it harder and harder to eat the wrong type of foods at home.

• Replace the rituals. 

You don't need dessert after dinner. You don't need candy at the movies. You don't need a donut with your coffee. To break such habits, provide a healthy alternative beforehand, such as a piece of fruit. You can take fruit into a theater with a little white lie, by explaining your diabetic and it's doctor recommended, should anyone ask. Keep an assortment of healthy choices around, such as a crisp vegetable salad you can garnish with lemon or vinegar or peppers, various fruit (remember citrus fruits can be very high in calories), apples, water melon, rice cakes, raisins, dates, and other healthy snacks.

• Avoid Boredom. 

Keep yourself active and busy, so you're not always thinking about just food. There is a lot more to do than eat.

• Drink plenty of water! 

The water intake recommended does NOT include the water you receive from food or coffee. If you feel thirsty, this means you are already dehydrated - and dehydration can often be confused with hunger. Keep a large jug of lemon favored water, chilled herbal tea, or Crystal Lite on hand if you don't like plain water. Another trick is to keep a drinking glass and jug of water always in sight. If it's in front of you, you'll drink it.

• Reward Yourself! 

Permit yourself a treat from time to time, as you establish new habits. Just be sure a treat is exactly that, just a small taste! One or two cookies, not an entire bag. If you lack the will power in the beginning, purchase a small prepackaged goodie, so that is all there is. A "cheat-day" is a day in which you are permitted to have such a treat. It does not mean you can cheat all day long!

Eating healthy is a lifestyle, not a quick fix to a problem
There are many other things you can do instead of snacking. A short list includes: read the paper, watch a ball game, draw a picture, cut the lawn, plant some flowers, drink a cup of tea, call a friend, take a walk, groom your dog, watch a sitcom, learn a foreign language, do a dance routine, read a book, or research something. So get up off your lazy rear!

Start slowly. It is easier to stick to a new routine if you gradually work up to it.

Eat your meals slowly, with other people, and at a table made to hold a plate and have chairs around it.

Try these healthy alternatives to unhealthy snacks: a handful of toasted/salted almonds, granola bar , Go-Raw gluten free snacks, rice cakes/soy chips, clementines,cereal.

"Nothing tastes as good as being healthy feels"



This article was originally published at WikiHow.

Muscle Aches and Pain

“So I am only 24 and almost a month ago my upper back became very sore, mostly on the right side,” wrote a member of a community forum at AnxietyZone.com. “It felt like sore muscle knots and I figured it was because of stress and sitting hunched at the computer too much.”

Muscle aches, pain, and soreness can be due to many reasons. According to an article at MedlinePlus, a muscle pain can involve ligaments, tendons, and fascia or the soft tissues that connect muscles, bones, and organs. Often, it relates to tension, overuse, or muscle injury from exercise or physically-demanding work, where the pain tends to involve specific muscles and starts during or just after an activity. In such situations, usually it is obvious which activity is causing the pain.

Many people tend to confuse soreness with pain, which are actually very different, according to Jennipher Walters, a certified personal trainer and fitness instructor. In an article at SparkPeople.com, Walters wrote that soreness is more of a dull, slightly uncomfortable ache in the muscle, whereas pain is a very uncomfortable or sometimes sharp sensation in the bones, joints, or sometimes muscles. While some muscle soreness is normal, pain is not. If pain is felt at any point during a workout, it is important to stop whatever activity a person is doing. Seeing a healthcare professional immediately is advised if there is one or more of the following:

• sudden pain
• severe pain
• swelling
• extreme tenderness
• weakness in a limb
• inability to place weight on a leg or foot
• inability to move a joint through its full range of motion
• visible dislocation or broken bone
• numbness or tingling experienced

Muscle Ache Relief

When looking for muscle ache relief, one of the first things a person should do is to isolate and identify the source or cause of the pain. This is the advice given in an article at PainRelief.FactExpert.com. It is absolutely important to know if a pain is resulting from simple strain and overuse or it is a serious problem that requires a doctor’s treatment. If there is a torn muscle, dislocation of a disc or joint or some other similar problem, pain relief treatments should not be used to alleviate the pain as it will only temporarily mask the real problem.

A few things can be done to relief muscle pain or ache once it has been determined as not a medical condition that needs to be treated right away. In the case of muscle pain from overuse or injury, rest for that part of the body is advised, as stated in the MedlinePlus article. Apply ice to reduce pain and inflammation for the first 24 to 72 hours of an injury. After that, use heat which should feel more soothing.

Massage usually helps with muscle aches that are due to overuse or long term body-wide pain. Gentle stretching exercises after a long rest period are also helpful. Regular exercise can help restore proper muscle tone. Walking, cycling, and swimming are good aerobic activities to try as well.

When doing a workout, always begin slowly and increase gradually. Avoid high-impact aerobic activities and weight lifting when injured or while in pain. Get plenty of sleep and try to reduce stress. If these measures do not help, seek professional help from a doctor who may prescribe medication or physical therapy or refer you to a specialized pain clinic.

In cases where muscle aches are due to specific disease, patients should follow the instructions of the doctor or specialist on treatment of the primary illness.

How to Get Rid of Sore Muscles

by eHow

7 Myths and Facts about Chocolate

Whether you prefer a gooey chocolate truffle or a mug of hot cocoa, chocolate is the number one indulgence for most of us—especially on Valentine’s Day. But this indulgence comes at a price, right? After all, isn’t chocolate bad for us, full of caffeine and saturated fat? Not so fast—new research has shown that chocolate can be a part of a healthy diet after all. 

Here are some common myths about this Valentine’s Day (or any day) treat, along with the facts to set the record straight.

Myth: Chocolate is high in caffeine.

Fact: While eating chocolate may perk you up, chocolate is actually not very high in caffeine. A 1.4-ounce chocolate bar or an 8-ounce glass of chocolate milk both contain 6 mg of caffeine, the same amount as a cup of decaffeinated coffee. (For reference, regular coffee contains about 65-135mg of caffeine.)

Myth: Chocolate is loaded with saturated fat and is bad for your cholesterol.
Fact: Stearic acid, the main saturated fat found in milk chocolate, is unique. Research has shown that it doesn’t raise cholesterol levels the same way that other types of saturated fats do. In fact, eating a 1.4 ounce chocolate bar instead of a carbohydrate-rich snack has been shown to increase HDL (good) cholesterol levels.

Myth: Chocolate lacks any nutritional value.

Fact: Chocolate is a good source of magnesium, copper, iron and zinc. It also contains polyphenols (an antioxidant also found in tea and red wine) that have been associated with a decreased risk of coronary disease. An average chocolate bar contains about the same amount of antioxidants as a 5-ounce glass of red wine.

A daily serving of dark chocolate, which contains more antioxidants than milk chocolate, can also help lower blood pressure and improve insulin resistance according to a joint study between Tufts University in Boston and the University of L’Aquila in Italy. The findings do not suggest that people with high blood pressure consume dark chocolate in lieu of taking their prescribed medication, but that the flavonoids in dark chocolate may have a positive effect on blood pressure and insulin resistance. Learn more about the health properties of chocolate.

Myth: Chocolate causes cavities.

Fact: Candy alone is not responsible for cavities. Cavities are formed when bacteria in the mouth metabolize sugars and starches from any type of food (soda, candy, juice, bread, rice and pasta) to produce acid. This acid then eats through the enamel of the tooth, causing a cavity.

The protein, calcium and phosphate content of milk chocolate may actually protect tooth enamel, and its naturally-occurring fat content means that chocolate clears the mouth faster than other candy, reducing the amount of time its sugars remain in contact with tooth surfaces.

Regular fluoride use, proper oral hygiene to remove fermentable carbohydrate residue and the application of plastic sealants can all help prevent the formation of cavities—whether you avoid chocolate or not.

Myth: Chocolate causes headaches.

Fact: While sited as a common cause of migraines, a study by the University of Pittsburgh has shown no link between chocolate and headaches. The results of that double-blind study of 63 participants known to suffer chronic headaches were published in the neurology journal Cephalalgia. Chronic headaches were once thought to be caused by amines in foods (including histamine and beta-phenylethylamine) such as cheddar cheese, peanuts, cured meats, chocolate and alcohol, but this study eliminated chocolate as a possible headache cause.

Myth: Chocolate causes acne.
Fact: Regardless of what your parents or grandparents may still say, studies in the past twenty years have eliminated chocolate as a cause of acne. In fact, many dermatologists doubt that diet plays any significant role in the development of acne. Acne is now believed to be caused by a combination of high bacterial levels and oil on the skin. For more information about the causes and treatment of acne, click here.

Myth: Chocolate causes weight gain.

Fact: Any food can be part of a healthy diet if consumed in moderation. An average chocolate bar contains 220 calories, which is low enough to be a part of a weight control diet if other high-calorie foods are eliminated. Enjoying the occasional piece of chocolate may reduce the risk of severe bingeing, which can occur when you feel deprived of your favorite foods.

Chocolate’s bad reputation is slowly changing and research now shows that chocolate can be a part of an overall healthy lifestyle, when consumed in moderation. If you keep your portion sizes small and select dark chocolate whenever possible, the occasional treat can be a guilt-free part of your diet.

Beer and Wine: How Healthy Are They?

A drink (or two) a day can be beneficial to one’s health. Studies have shown that drinking red wine in moderation lowers your risk of cardiovascular disease and cancer.

“Men should drink no more than three standard drinks a day; and women, no more than two,” says Mrs Magdalin Cheong, Chief Dietitian of the Dietetic & Food Services at Changi General Hospital.

A standard drink refers to 2/3 of a small can of regular beer (220ml), a glass of wine (100ml) or one nip of spirit (30ml).

To drink or not to drink

Although drinking in moderation can be good for health, Ms Cheong advises non-habitual or social drinkers not to start drinking alcohol regularly for its health benefits.

“For most Asians, drinking is not part of the meal. Hence, when a person starts drinking, it can get out of control and therefore affect one’s health,” says Ms Cheong.

In fact, the nutritional content of beer or wine can be obtained from other more nutritious foods and antioxidants present mainly in fruits and vegetables.

According to Singapore's Health Promotion Board, regular and binge drinking have been linked to obesity, mouth, throat and oesophageal cancer, liver cirrhosis, brain damage and memory loss as well as sexual problems, especially male impotency.

Wine’s nutritional content

Wine contains chemical compounds called natural phenols which are classified as either flavonoids or non-flavonoids.

Flavonoids, which are present in red grapes, have antioxidant properties and help reduce the risk of cancer, cardiovascular disease and age-related degenerative disease.

Tannins, a type of flavonoids, are found in grape skins, seeds and stems. A natural preservative in wine, tannins are believed to help reduce the risk of cardiovascular disease.

Resveratrol, a type of non-flavonoids under the category of stilbenoids, is a naturally occurring antioxidant. It is mostly found in grape skin; red wine has more resveratrol than white wine. Resveratrol is believed to decrease the stickiness of blood platelets and help blood vessels remain open and flexible thereby reducing high blood pressure.

Besides natural phenols, wine also contains polyphenols which are antioxidants. Polyphenols are believed to lower total cholesterol and blood pressure, lessen the risk of cancer, and stimulate the immune system. They also have anti-bacterial properties.

Beer’s nutritional content

Beer contains mainly alcohol with 7kcal energy per gram. The beverage also has various types of vitamin B, such as vitamin B6, vitamin B2 or riboflavin, and vitamin B9 or folate, which are derived from the yeast used during the beer production process.

Studies show benefits of drinking alcohol in moderation

Cardiovascular disease

In 2011, researchers from the Institute for Population and Public Health at the University of Calgary, Canada showed that there was a 14 to 25 per cent reduction in heart disease in moderate drinkers compared with those who had never consumed alcohol.

In particular, according to a study published in the American Medical Journal in 2008, it was found that persons who only drank wine showed the most benefit, having the biggest reduction in cardiovascular events compared with non-drinkers, heavy drinkers or those who drank other types of alcohol.

Ulcers

Studies have also shown that consuming three to six glasses of wine per week can lower the risk of Helicobacter pylori infection (associated with stomach ulcers) by 11 per cent compared to those who do not drink. Red wine, which has antibacterial agents, is also believed to lower the risk of general infection by 6 per cent.

Other health benefits

Other studies have found health benefits of moderate alcohol consumption related to anti-ageing, lowering the risk of obesity and improving cognitive function.

This article was originally published at healthxchange.com.sg

Urinary Tract Infection: Facts, Prevention and Treatment

“I've had recurring UTIs for the past two years,” wrote a member of the support community at ExperienceProject.com. “I'm prescribed antibiotics that only work for about ten days. My symptoms are almost constant burning, urgency to urinate, painful urination, and sometimes even back pain.”

Urinary tract infection (UTI) is an infection that affects any part of the urinary tract. The urinary tract is the system that makes urine and carries it out of the body. It includes the kidneys, ureters, bladder, and urethra. Bladder infection or cystitis is the most common type of UTI. If the infection affects the kidney, it is called pyelonephritis which is a more serious infection, according an article at HPB.gov.sg.

UTIs are more common in boys during the first six months of life because more males are born with structural abnormalities of the urinary tract. In older children and adults, UTIs are more common in females.

Women are especially prone to UTI due to the shortness of the female urethra. According to the HPB article, about 40 percent of women develop a UTI at some point in their life. In Singapore, about 4 percent of young adult females are affected. The incidence rises with age to 7 percent at 50 years. Serious consequences can occur if a UTI affects the kidneys. Infections of the urinary tract are usually treated with antibiotics.

Causes

UTIs are caused by germs, usually bacteria that enter the urethra and then the bladder, according to an article at MedlinePlus. This can lead to infection, most commonly in the bladder, which can spread to the kidneys. In most cases, the body is able to get rid of the bacteria by itself, but certain conditions increase the risk of having UTIs.

Conditions that increase the chances of developing a UTI include:

• Diabetes
• Advanced age (especially people in nursing homes)
• Problems emptying bladder completely (urinary retention)
• A tube called a urinary catheter inserted into urinary tract
• Bowel incontinence
• Enlarged prostate, narrowed urethra, or anything that blocks the flow of urine
• Kidney stones
• Staying still (immobile) for a long period of time (for example, while recovering from a hip fracture)
• Pregnancy

Signs and Symptoms

Some symptoms associated with UTI mentioned in the HPB article include:

• Painful urination (burning sensation)
• Hot and foul smelling urine
• Blood in urine, milky/cloudy urine
• Fever (sometimes with chills)
• Painful lower abdomen
• Increased frequency of wanting to pass urine
• Urgency to pass urine
• Nausea and/or vomiting
• Back pain (pyelonephritis or kidney infection)

Other symptoms that may be associated with this disease:

• Painful sexual intercourse
• Penile pain
• Flank pain
• Fatigue
• Vomiting
• Mental changes or confusion (often the only sign of a possible UTI for elderly person)

Screening and Diagnosis

A urine sample analysis is usually recommended by the doctor if a person has symptoms of UTI. This is in order the urine can be examined for the presence of nitrites and white blood cells, as mentioned in the HPB article. In addition, a urine culture to identify the bacteria is needed to confirm the diagnosis.

Special methods of investigation may sometimes be required for certain groups like young children and adult men.

Treatment

Mild cases of acute bladder infection (cystitis) may disappear spontaneously without treatment. However, because of the risk of the infection spreading to the kidneys (pyelonephritis), treatment is usually advised. Prompt treatment is important especially for the elderly.

Antibiotics may be used to control the bacterial infection. The drug of choice and length of treatment, however, depend on the patient's history and the urine test that identify the offending bacteria. Commonly prescribed antibiotics for UTI include:

• Nitrofurantoin
• Sulfa drugs (sulfonamides)
• Amoxicillin
• Cephalosporins
• Trimethoprim-sulfamethoxazole
• Doxycycline

Stronger antibiotics may be given intravenously for infection that spread to the kidneys. Chronic or recurrent UTI should be treated thoroughly because of the chance of kidney infection. In chronic UTI, antibiotics may need to be given for long periods (as long as 6 months to 2 years).  Follow-up measures may include urine cultures to ensure the bacteria are no longer present in the bladder.

Prevention

Preventive measures may reduce symptoms and prevent recurrence of UTI infection. Appropriate hygiene and cleanliness of the genital area may help reduce the chances of introducing bacteria through the urethra.

Some preventive measures mentioned in the HPB article include:

• Drink plenty of water daily
• Drink cranberry juice (or take vitamin C supplement) to acidify urine
• Urinate immediately when there is an urge; do not resist urge for long periods
• Wipe from front to back after defecation (to prevent bringing contamination from anus)
• Cleanse genital area after intercourse.
• Avoid fluids that irritate the bladder, such as alcohol, citrus juices, and caffeine.
• Avoid scented douches

Understanding Urinary Tract Infections

by Medicana Life

For professional help with UTI, please consult a doctor or urologist.

10 Tips For A Healthy Chinese New Year

Chinese New Year is right at our doorsteps. For the Chinese around the world, it is the time of the year when you find good company, reunion of relatives and friends and delicious meals, cakes and delicacies. Amid the festivities and feasting, it is easy to let down our hair and indulge in whatever is presented to us.

Here are 10 tips on enjoying the festive season without comprising on your health:

 1. Eat plenty of fruits and vegetables

Many vegetables are used in Chinese New Year dishes that have symbolic meaning and you can eat more of;

• Fatt Choy ( black hair moss) – Meaning prosperity. Although it has no nutritional value, but it provides fiber 
• Spring onion – Symbolize everything is smooth sailing. 
• Yu Sheng – Chinese New Year salad that is toss high above to symbolize rising above you 
• Mandarin oranges – Symbolize gold nuggets and good fortune. 
• Lettuce wrap – For the Cantonese, it sound like rising fortune. 

Most of these vegetables dishes are rich in fiber, vitamins, minerals and help in digestion.

2. Do not visit on an empty stomach

 When you are hungry, you tend to overeat without thinking. Have a light meal or healthy snack of apple, banana or nuts before visiting or in between visits.

3. Be selective

Limit your intake of meat such as pork, chicken and seafood, especially when they are deep-fried. They are high in saturated fat. Choose nuts and seeds over sugary pineapple tarts and bak kwa (barbecued pork).

4. Drink plenty of water

 Water keeps you from being dehydrated when you do home visits and helps to flush off the toxins accumulated from the feasting. Choose plain water over the sugary drinks and alcohol. 

5. Use a small plate

 Big plate encourages you to pile on a bigger quantity of food.

6. Have some room

 Eat up to 70% of fullness and eat slowly. Eating slowly will give the brain time to register that you are full, so you will not overeat.

7. Ration yourself 

If you are moving from one house to another and eating everything that is offered in each house, you will definitely overeat. Ration yourself the amount you should eat per household. You should aim to eat a total of not more than 2000 calories in a day. 

Below are examples of the calories of the common food you will find:
Bak Kwa – 1 piece, 37g, 228 kcal
Mandarin orange, 1 fruit, 116g, 37 kcal
Nian gao, 1 portion, 423g, 977 kcal
Pineapple tarts, 1 piece, 5g, 23 kcal.

8. Stay active

 Do not forget your exercise regimens. The holiday season is no excuse to slack. Don’t forget that you will be eating more calories and if you do not burn them off with exercise, they will be stored as fat.

9. Provide healthier choice for your guests

If you are hosting, offer a variety of healthy nuts, salads and fruits in addition to the rich cakes and pastries. Make a jug of healthy ice lemon tea rather than serving the sugary drinks.

10. Put them altogether

You can apply all the 8 tips together and achieve a multi-prong approach to achieving healthy eating. There is always a possibility to succumb to temptation, but when applying all these tips together, each can reinforce the other and prevent you from overeating and yet allowing you to enjoy your holiday.

Do you have other ways to maintain healthy eating in the Chinese New Year period? Do share with us in the comment box below.



Article originally published on http://lookgoodfeelgreatalways.com

Meet Our Doctors - Dermatologists

Meet Dr. Jean Ho Chin Ching and Dr. Lynn Chiam, two esteemed dermatologists on our panel of doctors here at Tab A Doctor. If you’ve got a question you think they’d have answers to, head on over to http://tabadoctor.com/ to submit your questions.

Bak Kwa Recipe & Nutritional Content

Calories in 1 sheet Bak Kwa – 45g
Energy: 176 calories
Protein: 12 g
Carbs: 18 g
Fat: 6 g

Does that suprise you? That BBQ pork contains more carbohydrates than protein? That’s because it’s loaded with sugar during cooking!

From Wikipedia:

Bak Kwa, or rougan is a Chinese salty-sweet dried meat product similar to jerky, made in the form of flat thin sheets. It is normally made from pork. Bakkwa is believed to have originated from a meat preservation and preparation technique used in ancient China that is still practiced in places with Hokkien influence.

In Malaysia, Singapore, and the Philippines bakkwa or ba gua is the most widely used name. Cantonese speakers use the term yuhk gn’, Anglicised version long yok, while in China and Taiwan the product is more commonly known as rougan. Commercially available versions are sometimes labeled as “barbecued pork,” “dried pork,” or “pork jerky.” Bakkwa is particularly popular as a snack in Macau, Malaysia, Singapore, Taiwan and the Philippines. In Beidou, Taiwan, it is regarded as one of the three pork delicacies. 

Bak Kwa – Chinese Barbecued Pork – Recipe (Makes 8 pieces)

• 300gr pork mince 
• 90gr caster sugar 
• 1/2 tablespoon fish sauce 
• 1/2 tablespoon oyster sauce 
• Pinch of bicarb of soda 
• 1/2 ts light soy 
• 1 tablespoon rice wine 

Method

• Mix all the ingredients and leave in the fridge overnight. 
• Cut a sheet of greaseproof paper to fit in a standard (35cm-ish wide) baking tray then place the pork on top, patting out well with your hands. Lay a sheet of clingfilm on top then roll the pork out with a rolling pin until it is maybe 5mm thick, at which point it should pretty much cover the paper. 
• Slide the paper onto the baking tray and dry the pork in an 80C fan-oven for 45 minutes. 
• Remove, cut the pork into 8 and then place on the rack of a grill pan, so air can circulate around it for the final cooking. 
• Turn the oven up to 200C and cook the pork for 10 – 12 minutes, turning once, until is reddish-brown and starting to char around the edges. 
• Leave to cool for a few minutes then demolish in its entirety in 5 minutes flat.

Chinese New Year feasting?

The Chinese New Year (CNY) celebrations typically last for a full 15 days. Just as you think you survived the first few days of CNY holidays and your stomach is taking a break from the endless flow of pastries, nuts and soft drinks, the weekend is here and the same house visit ritual begins again!

Not to mention, your colleagues have brought some of the goodies to the work place and the temptation cycle begins. So how do you keep your holiday spirit high but your waistline low? It is not too late to follow the below tips:

Nutritional Content of Popular Goodies

• Bak Kwa (1 piece, 57g)- contains 229kcal, 8g fat, 24g sugar with 15g protein
• Pineapple tarts (2 pieces, 40g) - 163kcal, 7g fat & 12g sugar
• Love Letter (4 rolls, 52g) - 224kcal , 6g fat & 19g sugar
• Shrimp Roll (10 pieces, 15g) - 46kcal ,4g fat & 0g sugar
• Kueh bangkit (6 pieces, 36g) - 137kcal,4 fat & 8g sugar
• Beehive cookie/ kueh ros - 149kcal, 7g fat & 8g sugar
• Nian gao (1/4 portion, 106g) - 245kcal, 0.5g fat & 37g sugar

Thus, let's have a look at the accumulative intake of a typical variety of goodies that may happen during each house visit!

2 pineapple tarts + 10 shrimp rolls + 1 Bak Kwa + 6 Kueh bangkit + 4 love letters
= 799kcal, 29g fat & 63g sugar

This is actually comparable to a plate of chicken rice that contains 700kcal & 26g fat!

Tips

• Avoid making a visit on an empty stomach, instead, fill yourself up on the healthier and lower calorie containing foods/drinks

When you are hungry, you may tend to eat without self-control and the festive goodies, such as those above, and are typically calorie-dense made with lots of oils/cream/butter/sugar. You can try to avoid this lack of self-control by first filling up on healthy fiber-rich foods such as fruits, vegetables and whole-grains or healthy calcium-rich low fat milk before making a house visit or hitting off to the goodies-filled table.

• Know your trigger food, ration them out or avoid them totally

Some crave sugar while others crave salty foods. There must be some or at least 1 specific food(s) that you crave and once you start, you just cannot seem to stop. You might want to try out rationing first. By eating small portions, you are less likely to overeat.

However, if you really find your trigger foods too hard to resist, it is then advisable to avoid them because they can potentially spark overeating. If you know that you will have difficulty eating just 3-4 pineapple tarts for example, you may want to choose to eliminate them altogether to avoid overeating.

• Practice eating and drinking consciously, slowly and wisely

It is the unconscious nibbling and sipping that can really add up to your calorie intake. It is easy to lose track of how many goodies and glasses of alcohol/soft drink/sweet beverage/cordial you are consuming at a house visit. It is always helpful to stay aware of what, when and why you are eating/drinking. Before you reach for another goodie on the table, ask yourself, "Am I hungry or am I eating because the food is just in front of me?"

Chewing your food and eating slowly allows you to savour your food. It also allows your stomach the time it needs to digest and for you to feel full, hence preventing overeating.

Too much alcohol can also give you a burning headache the next morning. Do you also know that alcohol only provides empty calories that can contribute significantly to your calorie intake? Soft drinks, sweet beverages and cordials also provide empty calories. You can wisely reduce the calorie damage by choosing water (zero calories; filling up on water also fills up your stomach and prevents overeating), "light" beers, diet soft drinks and "no sugar added" or "less sugar" beverages or add extra ice to limit volume intake whilst diluting them down.

This article is originally published in Yahoo Singapore Fit To Post Health Blog.