Month: January 2020

Going “Meat-Lite”

Alam naman natin na batay sa mga pag-aaral, ang pagkakaroon ng sobrang taba sa ating tiyan ay sanhi ng hindi balanseng diet. Karaniwan, ito ay dahil sa pagkain ng sobrang saturated fat na nanggagaling sa taba ng hayop — o karne.

Ang pagkain na sobra sa saturated fat ang tinuturing na isa sa mga dahilan ng pagkakaroon ng mga chronic illnesses katulad ng alta presyon, diabetes, sakit sa puso at stroke. Ang pag-iwas sa ito ay makatutulong sa pagbawas sa “risk” sa pagkakaroon ng mga ganitong sakit.

Dahilan dito, nauuso ngayon ang iilang mga diet na walang lamang karne o meat products. Kabilang sa mga tawag dito ay “vegan diet”, vegetarian diet, o “plant-based diet”. Bagamat makakatulong ito sa pagbawas ng saturated fat sa katawan, hindi lahat ng tao ay handa sa ganitong pamamaraan ng pagkain.

Ang pagkain ng “meat-lite” ay transition mula sa usual na diet tungo sa isang diet na mababa o walang meat products. May mga paraan kung paano gawing “meat-lite” ang diet ninyo.

Ways on Gauging how Healthy you are

Bagong Taon na naman and of course most of us want to take the time to rethink and revisit our health goals. In looking how to improve our health, I’ve looked into some ways on how we can measure our health so we can better ourselves.

Body Mass Index

  • Ratio of weight and the square of height.  
  • Normal is from 18.5 to 25
  • More than 25-<30 would mean either overweight or obese; less than 18.5 means undeweight

Waist Circumference

  • Indicator of visceral or belly fat.  And this fat is a predictor of obesity-related disease risk than overall body fat
  • The normal waist circumference for females is  less tthan 35 inches and for men is less than 40 inches.  
  • Some professionals measure the waist hip ratio.  The normal for males is 0.9 females 0.85€

Level of hydration from amount of water you drink.  

  • It is a common notion that 8 glasses is enough but this not always the case
  • Lot of factors to consider such as the gender, activity level, climate.  
  • More practical to gauge using the color of urine.  It should have pale yellow color or lighter

Blood Pressure

  • Increasing blood pressure could be an indication of overall cardiovascular health
  • Anything more than 120/80 would mean regular monitoring

Cholesterol Levels

  • By age 20, cholesterol levels should be checked at least every 5 years; much more frequent if there are other risk factors

Blood Sugar Levels

  • Fasting Blood sugar tells us the amount of sugar that remains in the blood after not eating for 8 hours or so.  FBS of 100 mg/dL is normal
  • People with normal sugar levels should get tested about every 3 years

Servings of Vegetables Eaten

  • The more servings of non starchy vegetables and fruit eaten each day, the better for over all health
  • Eat more vegetables compared to processed food and high glycemic index food
  • Half of your meal plate should be filled with vegetable

Time spent Moving

  • Exercise and physical activity is important to maintain strong bones, reduce risk of diabetes and improve mood
  • Exercise at least 30 minutes a day to lower risk of early death

Amount of alcohol taken

  • Excessive alcohol can lead to development ceratin cancers, heart disease, liver disease
  • Excessive drinking (CDC) – 3+ drinks in a single occasion for women; 4+ drinks in a single occasion for men; 7+ drinks per week women; 14+ drinks per week for men
  • Drinking moderate is equal to one drink a day for women and up to 2 drinks per day for men
  • If you don’t drink alcohol, there is no reason to start

Hours Spent Sleeping

  • Sleep deprivation may lead to hypertension, daibetes and heart disease
  • Adults over 18 should get 7-9 hours of sleep daily

So there you have it. Just by monitoring or looking after these simple ways, you are already helping your body towards being a better you.