07 Oct

An Overview of the DASH Diet

The DASH (Dietary Approaches to Stop Hypertension) diet is the result of two studies developed by the US National Institutes of Health. It focuses on the lowering one’s cholesterol and blood pressure without the use of medication by lowering the amount of sodium that one takes in. High consumption of sodium has been known to cause hypertension or high blood pressure, which is a major contributing factor in strokes, aneurysms and other heart diseases. This diet has also been proved to prevent the occurrence of kidney stones, some types of cancer and diabetes.

The diet primarily revolves around food that is low in salt, cholesterol and saturated fat. It accentuates the consumption of fruits, vegetables and low-fat or fat-free dairy products. Adding more fruits and vegetables to one’s diet has also proved to lower bad cholesterol which reduces the risk of heart diseases. While whole grains, poultry, and seafood are still to be consumed, red meat and sugars are to be limited.

DashDiet

Image source: http://www.drkessinger.com/Newsletters/DASH.jpg

DASH is a balanced diet that requires no special types of food or medication. The pyramid above shows the ideal distribution of food in this diet; however it is very flexible and can be adjusted to each individual’s needs.

Here are some websites which offer recipes while on the DASH diet:

http://thedashdiet.net/

http://www.dashdietoregon.org/resources/recipes

http://www.nhlbi.nih.gov/health/resources/heart/hbp-dash-recipes-html.htm

It is best to follow a DASH eating or meal plan while at the same time, consciously keep one’s sodium intake below 2300 mg. The DASH diet is meant to be a permanent lifestyle change and not a quick weight loss fix.

As we grow older, the risk of suffering from hypertension grows higher. This diet could be the first step in early prevention or a way for one to maintain a good blood pressure. At first it may be difficult to apply the necessary changes but slowly transitioning into the diet (yes even just one step at a time!) could bring you closer to a healthier lifestyle.

For more information visit: http://dashdiet.org/

So what do you think? Is DASH the diet for you?

 

 

Contributor/Writer: Kristianne Untal

07 Oct

The Nutritarian Way

The Nutritarian Way

The Nutritarian Diet is governed by what is known as The Health Equation which was produce by Dr. Joel Fuhrman. He developed the calculation which states that:

Health=Nutrients/Calorie (H=N/C)

This type of diet doesn’t just focus on the consumption of healthy provisions such fruits, vegetables and organic fare or abstaining from unhealthy food like those that are high in fat and sodium or processed equivalents. Instead it puts emphasis on maximizing the amount of micronutrients per calorie.

When one eats high amounts of low-nutrient food, certain chemicals in the body are triggered and they are responsible for the development of chronic diseases. They are also the cause of withdrawal symptoms that prompts one to overeat, which eventually causes him to develop food addiction. However, this chain of events is stopped by eating nutrient-rich food.

The amount of each person’s micronutrient consumption is adjusted to the needs of the individual. Being aware of the quantity of micronutrients per calorie density is important in meal planning to maximize weight loss and effectively prevent diseases.

One’s Nutritarian diet is suggested to be made up mostly of food with the highest concentration of nutrients. The pyramid below gives a better idea of how much of each food type should be consumed. The base consists of low calorie and nutrient-rich food while the top consists of high-calorie and nutrient-sparse substances.

nutritarianpyramid

Image source: https://www.drfuhrman.com/

Still wondering what a Nutritarian diet looks like? Here are six guidelines of the diet that will give you a better idea of what it’s like to be a Nutritarian.

  • Eat a large salad every day as your main dish.
  • Consume at least half a cup of beans every day.
  • Have one large serving of steamed green vegetables a day.
  • Females should eat at least 1 ounce of nuts and seeds a day and males at least 1.5 ounces.
  • Mushrooms and onions should be eaten every day.
  • Eat three fresh fruits a day.

Opting to become a Nutritarian will definitely require patience and enough discipline to give up some of your favorite meals, but in return it also offers a wide range of benefits. Maybe you’re still deciding whether this is the diet for you or perhaps you think you’re ready for the Nutritarian shift, whatever the case; weigh the pro and cons and give the diet a good amount of thought before embarking on it.

 Choosing the Nutritarian diet has been said to be the end of dieting, do you think this will be the case for you?

Dr. Fuhrman’s website offers recipes and more information regarding this diet. You may visit it at https://www.drfuhrman.com/

Contributor/Writer:  Kristianne Untal

14 Sep

A First Look at Wholefood

Whole food remedy for a healthy  you

 

A First Look at Wholefood
By Kristianne Untal

The world today revolves around giving us quick and easy access to almost everything. Because of this, industries have worked to provide us with commodities which satisfy the market’s demand. As a result we are now surrounded by processed and manufactured food which may have been stripped of their prime nutritional value. They come in cans, jars and vacuum-packed containers, but surprisingly this doesn’t only pertain to meat, fish and other sources of protein. Nowadays even fruits and vegetables are being processed before they reach our supermarkets.

I think everyone would agree that they would like to have optimal health and despite there being no magic elixir to provide us with this, there are choices we can make to bring us closer to that ideal. Consuming wholefood is one of those options which we can have without sacrificing the quick and easy routine, as this can be consumed with minor or even no cooking involved. But wait, what exactly is wholefood?

Wholefood (n.) food that has been processed or refined as little as possible and is free from additives or other artificial substances; natural or organic food

Wholefood is organically produced and is prepared without chemicals and processed additives. It is usually associated with vegetables, fruits, legumes and grains however it also includes organically grown meat products. Consuming such has demonstrated to be beneficial in many aspects. It contains more vitamins, minerals and other nutrients, as compared to the processed food found in most grocery stores. They are a good source of phytochemicals which prevent the occurrence of chronic diseases and at the same time serve as antioxidants.

Incorporating wholefood into one’s diet has also proved to reduce the risk and development of arthritis, cancer, type II diabetes and cardiovascular disease. Eating a high amount of raw fruits and vegetables improves blood pressure and increases one’s metabolism. The body also absorbs the nutrients from these fares faster because there are no preservatives or artificial additives to slow down the natural processes which our body undergoes.

It is important to remember that everything we consume affects our bodies in some way. In both the long and short run, consuming artery clogging, low-fiber, and sugar loaded food will not benefit us at all. Although shifting to wholefood may seem or actually be difficult at the start, even the smallest integration of it into our diets can make a difference in our lives.

“It is in our small actions toward change where we find great strides in improvement.”

27 Aug

The Benefits of Drinking Lemon Water

health benefits of drinking lemon water

In most of the nutrition studies,  we have learned that lemons are a good source of citric acid, potassium, calcium, phosphorous and magnesium. However, there is more wonderful benefits that we probably don’t know with this amazing yellow fruit!

The following is a brief summary of a few of the key health benefits of drinking lemon water regularly.

Medicinal Values

In his book Back to Eden, Jethro Kloss explains some of the medicinal values of a lemon:

  • It helps prevent the growth of pathogenic bacteria and the decomposition of tissue
  • It assists in “cleansing the system of impurities” and will help prevent disease
  • It is effective at dissolving uric acid (often the cause of pain and inflammation in joints) and other poisons in the body
  • It can help reduce symptoms of malaria, rheumatism, gout, rickets and tuberculosis.

Liver Benefits

Kloss also states that lemon is an excellent stimulant to the liver, thus confirming what I had learned as a twenty-something.

Lemon water liquefies the bile and helps control excess bile flow. For liver complaints, Kloss recommends drinking warm lemon juice one hour before breakfast.

A.F. Beddoe, author of Biological Ionization as Applied to Human Nutrition, writes that the liver can make more enzymes out of fresh lemon juice than from any other food.

He says the primary purpose of the lemon is to:

Provide a natural strengthening agent to liver enzymes when they are too dilute
Help fix oxygen and calcium levels in the liver, which ultimately affects blood oxygen levels.

Digestive Aid

One of the most important benefits of drinking lemon water regularly is its effect on the gastrointestinal tract. Lemon water assists in the process of digestion and elimination.

Lemon juice is similar in atomic structure to saliva, hydrochloric acid, bile and the stomach’s other digestive juices.

The digestive qualities of lemon juice help to relieve symptoms of indigestion, such as heartburn, belching and bloating. For the relief of heartburn, Kloss recommends taking a teaspoon of lemon juice in half a glass of water.

Lemon water will also help to eliminate waste through the bowels more efficiently, thus preventing or alleviating constipation, diarrhea and other gastrointestinal disorders.

Antibacterial and Antiviral Properties

Bacteria and viruses that cause cold and flu symptoms thrive in an acidic environment in the body, due to excess stress and unhealthy foods and lifestyle.

Drinking lemon water has an alkalizing effect on the body. Increasing body alkalinity is one of the key benefits of drinking lemon water.

In addition, because of its antibacterial properties, lemon water will help control unhealthy bacteria.

For a sore throat, Kloss recommends gargling frequently with lemon juice, diluted half and half with pure water. Gargling with straight lemon juice would be more effective if tolerable.

However, frequent use of straight lemon juice can ruin tooth enamel.

Thus it’s a good idea to rinse the mouth with pure water after gargling with straight lemon juice.

Other Benefits of Lemon Water

Just a few more significant health benefits of lemon water, according to Kloss and Beddoe, include:

  • Helps purify the blood and will also control a tendency to bleed
  • Assists in lowering high blood pressure
  • Reduces the amount of phlegm in the body
  • Relieves symptoms of asthma, allergies and other respiratory problems
  • Nourishes brain and nerve cells due to its potassium content
  • Helps dissolves gallstones, calcium deposits, kidney stones, and pancreatic stones
  • In pregnancy, it will help build strong bones in the child.
24 Aug

Food Remedy: Asparagus for Kidney Health

asparagus

 

Asparagus is a super food. It’s a high alkaline vegetable and a great source of potassium, folate and vitamin K, which is essential for blood clotting and strong bones. It also contains rutin, which helps to protect your blood vessels and it contains quercetin which is an anti-inflammatory and cancer fighting flavonoid.

Here’s what Duncan Capicchiano, a Naturopath and creator of KidneyCoach.com, says about asparagus. (http://www.kidneycoach.com/453/7-reasons-why-you-should-eat-asparagus-to-halt-your-kidney-disease/)

Asparagus has been used as a medicinal food/herb since before the time of Christ; even its botanical name points to this, Asparagus officinalis. Officinalis is given in acknowledgment to its “official” use as a therapeutic herb. This highly sought after and valued herb is native to both European and Asian cultures; and this is shown in many texts based on botany and herbal medicine findings throughout the regions.

Asparagus is most well known for its specific action on all of the urinary system (kidneys and bladder), the most well known being:

1. Helps support and facilitate kidney function

2. Increases urine production (diuretic)

3. Soothing to the urinary system

4. Anti-edema – especially with excess fluid from around the heart

5. Kidney and bladder cleanser

6. Boosts cellular action in the kidneys

7. Breaks up uric acid – therefore excellent for gout and kidney stones

*Best avoided in conditions where the kidneys are chronically inflamed (e.g. nephritis), and not to be eaten in excess.

Others actions include: Lowers blood pressure (due to diuretic action), bitter (stimulates digestion), laxative (due to fiber), blood purifier, anti-rheumatic (removes uric acid), anti-parasitic, calming, promotes fertility, beneficial for all aspects of the female reproductive system (highly beneficial for men too).

The magic of this humble plant comes down to many naturally occurring chemicals; unlike western medicine that just singles out one chemical:

Asparagin
Asparagosdies
Asparagusic acid
Bitter principles: officinalisins
Flavonoids (rutin, quercetin, kaempferol)
Glycolic acid
Glycosides
Saponins
Tyrosin
Including: Vitamin A, B, C, E, folic acid, calcium, iron, phosphorus, potassium, zinc, selenium, iodine, magnesium, manganese, sulphur, silicon

To read this article online: http://www.kidneycoach.com/453/7-reasons-why-you-should-eat-asparagus-to-halt-your-kidney-disease/

Asparagus can be eaten raw, grilled, or lightly steamed. It can also be juiced for those who want to do some serious kidney cleansing.

Asparagus is on the Environmental Working Group’s list of the Clean 15, meaning conventionally grown asparagus has minimal amounts of pesticide residues.

sources:
The 150 Healthiest Foods on Earth by Jonny Bowden, Ph.D.,C.N.S.
http://www.eatingwell.com/food_news_origins/organic_natural/15_foods_you_dont_need_to_buy_organic?page=10
http://www.kidneycoach.com/453/7-reasons-why-you-should-eat-asparagus-to-halt-your-kidney-disease/

17 Aug

Juice On Caravan with Breville & Matstone Philippines

 

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Juice On Caravan Shangrila Mall True Value (Mandaluyong City)_DSC0626 _DSC0631

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17 Aug

Are you ready for a Healthy Lifestyle Change?

healthy eating challenge questions

You are what you eat. To be your best, you must eat the best. Perhaps you already know this, but it doesn’t always make it easy to live that way. We can lead you in new nutritional principles which will enable you to change the way you think and improve your health. We can also teach you to prefer to eat healthfully if you give us that chance, but motivation is key to starting the program and sticking with it.

Each time you feel some difficulty with the eating-style we would like to discover, each time you want to revert back to your old ways of eating, each time you slip-up on this new program, each time you believe this level of health is unattainable for you, come back and look at your test results. Habits are hard to break and the way you eat is a habit. Remind yourself of how important these things are and why they are more than adequate motivation for continuing to learn, practice, and live with the goal of superior nutrition.

Fill up the required fields below to take a free assessment!

On a scale of 1 to 10, rate the most compelling reasons you have for eating healthfully:

1) I want to recover from a chronic illness, such as high blood pressure, diabetes, headaches, or high cholesterol.
2) I want to protect myself from developing a dangerous disease.
3) I want to prevent the deterioration in health, physical, and mental abilities that are typically considered a normal part of aging.
4) I want to lose weight and look and feel better.
5) I want to increase my energy and reduce fatigue.
6) I want to improve the health of my family
7) I want to improve my physical fitness.
8) I want protection from frequent bouts of infectious disease.
9) I want to have better digestion.
10) I want to have better sexual enjoyment and performance.
11) I want to look and feel younger.
12) I want to have a better emotional outlook on life.
13) I want to live longer.
14) I want to live without medical interference and hospitalizations.
15) I want to avoid surgery or prescription medication.
16) I want to reduce my dependency on medication.
17) I want to save money on health care and prescription drugs.

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