Aging is something us Generation Y people must think about as early as now, especially when you're as vain as I am ;) The general idea is to pack your diet with as many fruits and vegetables, and whole foods as possible. You should also think about regularly taking natural antioxidants.
The easiest rule to live by when purchasing your fruits and vegetables is to think of your diet as a color palette! When going to the grocery, get reds (tomatoes, apples, etc), purples (beets, eggplants, etc), greens (spinach, broccoli, etc), yellows (yellow peppers, etc), the list goes on.
For your whole foods, you may choose from a list of cereals, whole-grain products, and whole-wheat products. Basically, you need to buy products that have been least refined/processed.
Here is a list of munchies and drinks that are high in antioxidants:
Green / Black Tea
Spices like Cinnamon, Oregano, Cloves
Dry Fruits like Apricots, Prunes, and Dates
You should also get your daily dosage of protein, of course, from fish products like salmon and tuna. Salmon has an additional benefit of providing calcium.
The good thing about this diet is that you keep fit, without letting go of the comforts of variety!
To view the actual menu plan, head on over to the Yahoo Health article:
Yahoo Health Article Anti-Aging Menu Plan
Thursday, April 23, 2009
Sunday, April 19, 2009
Fit Sandwiches FactorY
The sandwich is the quintessential lunch for the Generation Y person. It's easy to purchase from any nearby cafe/deli/etc., you can eat it on the go, and it's healthy too.
Whoops, take 1 step back there. Sandwiches may not always be as healthy as we think. Take for example Romano’s Macaroni Grill Grilled Chicken and Artichoke Sandwich. Sounds healthy, right? Chicken's grilled, so there's less oil in the picture, it has artichokes. It must be good for you! Not really. I was shocked to find out that studies show this sandwich is loaded with 1,260 yucky calories (That's like eating more than 20 Chicken McNuggets!), and 2,990 mg sodium.
Another stereotype to bust is the idea that vegetarian is always equal to healthy and keeping fit. It may be true most of the time, but condiments and portion size are very important to consider as well. The 12-inch Blimpie Special Vegetarian sandwich is packed with almost as much calories as the Grilled Chicken number (1,186 calories), mainly because it is 12 inches long, and because of all the oils and yummy condiments they add on to the sandwich.
I guess this means that we can't always tell something is healthy and fit at face value. In general though, I think if we have the sandwich maker hold the condiments (or cut down on them), and if we mind the serving size of the sandwich we eat, we can avoid being fooled by these unhealthy "health sandwiches".
~ Fit FactorY
Whoops, take 1 step back there. Sandwiches may not always be as healthy as we think. Take for example Romano’s Macaroni Grill Grilled Chicken and Artichoke Sandwich. Sounds healthy, right? Chicken's grilled, so there's less oil in the picture, it has artichokes. It must be good for you! Not really. I was shocked to find out that studies show this sandwich is loaded with 1,260 yucky calories (That's like eating more than 20 Chicken McNuggets!), and 2,990 mg sodium.
Another stereotype to bust is the idea that vegetarian is always equal to healthy and keeping fit. It may be true most of the time, but condiments and portion size are very important to consider as well. The 12-inch Blimpie Special Vegetarian sandwich is packed with almost as much calories as the Grilled Chicken number (1,186 calories), mainly because it is 12 inches long, and because of all the oils and yummy condiments they add on to the sandwich.
I guess this means that we can't always tell something is healthy and fit at face value. In general though, I think if we have the sandwich maker hold the condiments (or cut down on them), and if we mind the serving size of the sandwich we eat, we can avoid being fooled by these unhealthy "health sandwiches".
~ Fit FactorY
Sunday, April 5, 2009
L-Carnatine for a More Fit You - Does it Work? Is it Safe?
You've probably seen these bottles in your average grocery or convenience store - Colored flavorful drinks that claim to keep you fit, factory packaged in average labels.
Too good to be true? The advertisements try to say otherwise, claiming that these tasty drinks (sometimes they come in pills) really are effective. But let's see what the doctors and researchers say about them.
The drink's main component is called L-Carnatine, which is a naturally occurring amino acid that metabolizes fat, by transporting fatty acids into the mitochondria, the powerhouse of our body's cells. This amino acid is also responsible for increasing our energy as we go through our aerobic activities.
Basically, L-Carnatine gives you that slim, fit body by burning tryglycerides instead of glycogen for our fuel as we exercise. By saving more glycogen, you are able to sustain more energy, and spend more time burning more fat.
What do the studies show?
A study made by M. H. Williams in 1992, showed that L-carnitine didn't help among endurance athletes. In 1995, McCarty said it did help people lose weight.
I've scoured forums, and the comments of people were as varied. Some said they didn't lose a single pound. Some said they lost a bit, but are unsure if it had anything to do with L-Carnitine. Then there are the miracle stories that said L-Carnatine really did help them trim their body, combined with an exercise regimen
How much do you need to take?
Some say that we get enough L-carnitine from meat and dairy products. The good thing is that if we take in more L-carnitine than we need, we just excrete them out. There have not been any serious side effects to taking it.
If you are taking L-Carnitine, please leave a comment and tell us its effect on you.
~ Fit FactorY
Too good to be true? The advertisements try to say otherwise, claiming that these tasty drinks (sometimes they come in pills) really are effective. But let's see what the doctors and researchers say about them.
The drink's main component is called L-Carnatine, which is a naturally occurring amino acid that metabolizes fat, by transporting fatty acids into the mitochondria, the powerhouse of our body's cells. This amino acid is also responsible for increasing our energy as we go through our aerobic activities.
Basically, L-Carnatine gives you that slim, fit body by burning tryglycerides instead of glycogen for our fuel as we exercise. By saving more glycogen, you are able to sustain more energy, and spend more time burning more fat.
What do the studies show?
A study made by M. H. Williams in 1992, showed that L-carnitine didn't help among endurance athletes. In 1995, McCarty said it did help people lose weight.
I've scoured forums, and the comments of people were as varied. Some said they didn't lose a single pound. Some said they lost a bit, but are unsure if it had anything to do with L-Carnitine. Then there are the miracle stories that said L-Carnatine really did help them trim their body, combined with an exercise regimen
How much do you need to take?
Some say that we get enough L-carnitine from meat and dairy products. The good thing is that if we take in more L-carnitine than we need, we just excrete them out. There have not been any serious side effects to taking it.
If you are taking L-Carnitine, please leave a comment and tell us its effect on you.
~ Fit FactorY
Monday, March 23, 2009
Fit FactorY: Brain Food
Whenever I hear of "brain food", I vividly remember my mother telling me to eat a bowl of hot peanut soup on the day before my exams, so I could get a higher score. I've always laughed when she suggested this, and dismissed the peanut thing as an urban myth probably conjured up by the marketing-fit peanut factory manufacturers so they could get more sales, but after researching on it further, the idea behind "brain food" seems to have some scientific backing after all.
Peanuts
Apparently, peanut is high in Vitamin B6, protein, and sugars that the brain needs. The good thing about peanuts is that they are virtually cholesterol free so you can munch on them with less guilt as compared to eating a bag of greasy potato chips.
Eggs
Speaking of Vitamin B, eggs are also a good source of Vitamin B, particularly Choline, which is said to enhance memory.
Fish
Studies have also been made, confirming that fish is a good brain food for boys. The omega-3 found in fish is what helps the brain develop better. Even more interesting to note is that pregnant women who eat fish tend to have more intelligent children. The study does not state why fish doesn't help women as much and I've been trying to scour Google for the answer but to no substantial avail.
Peanuts
Apparently, peanut is high in Vitamin B6, protein, and sugars that the brain needs. The good thing about peanuts is that they are virtually cholesterol free so you can munch on them with less guilt as compared to eating a bag of greasy potato chips.
Eggs
Speaking of Vitamin B, eggs are also a good source of Vitamin B, particularly Choline, which is said to enhance memory.
Fish
Studies have also been made, confirming that fish is a good brain food for boys. The omega-3 found in fish is what helps the brain develop better. Even more interesting to note is that pregnant women who eat fish tend to have more intelligent children. The study does not state why fish doesn't help women as much and I've been trying to scour Google for the answer but to no substantial avail.
Thursday, March 19, 2009
Fit FactorY: The Truth about Chicken
Healthy eating is often associated with chicken. However, there are a lot of sneaky marketing tactics out there that can trick you into buying chicken products that aren't really as healthy as they claim to be.
"100% All Natural" is actually composed of 30% salt water pumped into the chicken
"100% Chicken Breast" or "100% All-White Meat" is actually just part Chicken and part water, flour, thickeners, etc.
How deceiving is that?! If you're like me, and you're always in a hurry, you just gravitate towards these seemingly healthy products, dump them in your grocery cart, and go check them out. You go home, cook them real quick, and eat with the satisfaction that you're actually eating healthy...
Well apparently, we've all been deceived.
How then do we avoid this?
Best thing to do is to actually buy your chicken from an organic store, or to buy them at your butcher's shop. You can ask your friendly butcher (always befriend your butcher as they say!) for boneless breast so you don't have a hard time at home with the cleaver.
~Fit FactorY
"100% All Natural" is actually composed of 30% salt water pumped into the chicken
"100% Chicken Breast" or "100% All-White Meat" is actually just part Chicken and part water, flour, thickeners, etc.
How deceiving is that?! If you're like me, and you're always in a hurry, you just gravitate towards these seemingly healthy products, dump them in your grocery cart, and go check them out. You go home, cook them real quick, and eat with the satisfaction that you're actually eating healthy...
Well apparently, we've all been deceived.
How then do we avoid this?
Best thing to do is to actually buy your chicken from an organic store, or to buy them at your butcher's shop. You can ask your friendly butcher (always befriend your butcher as they say!) for boneless breast so you don't have a hard time at home with the cleaver.
~Fit FactorY
Sunday, March 15, 2009
Fit FactorY: Healthy Fit Cooking Tips from the American Heart Association
Here are a few cooking tips to stay fit, that I read from the American Heart Association:
1. Don't overcook your veggies. Not only are mushy vegetables unappealling, you also lose the nutrients.
2. Try to sneak in some essential healthy ingredients into your dishes as often as possible, catered to your needs. For instance, if you have mildly higher blood pressure than normal, a dash of cayenne pepper in your dishes may help you.
3. Go low-fat and fat-free as often as possible. A wide array of items now are being offered in this variant in common grocery stores, such as milk, salad dressings, etc.
4. Gulp down some smoothies! Smoothies are EASY to make. Just plunk in some fruits in your blender, whiz it around for a few seconds, add some fat-free yogurt, and you're good to go.
5. Prepared seasonings can have high salt content and increase your risk for high blood pressure. Replace salt with herbs and spices or some of the salt-free seasoning mixes. Use natural alternatives such as lemon juice and citrus for added flavor.
6. Factory canned, processed and preserved vegetables often have very high sodium content. Look for "low-sodium" veggies or try the frozen varieties. Always check and compare the sodium content on the Nutrition Facts label of products and get the one with the least amount of sodium.
7. Substitute! A cup of applesauce or 6 mashed bananas can substitute for a cup of butter/lard/shortening.
8. Choose whole grain for part of your ingredients instead of highly refined products. Use whole-wheat flour, oatmeal and whole cornmeal. Whole-wheat flour can be substituted for up to half of all-purpose flour. For example, if a recipe calls for 2 cups of flour, try 1 cup all-purpose flour and 1 cup minus 1 tablespoon whole-wheat flour.
9. In baking, use plain fat-free or low-fat yogurt or fat-free or low-fat sour cream.
1. Don't overcook your veggies. Not only are mushy vegetables unappealling, you also lose the nutrients.
2. Try to sneak in some essential healthy ingredients into your dishes as often as possible, catered to your needs. For instance, if you have mildly higher blood pressure than normal, a dash of cayenne pepper in your dishes may help you.
3. Go low-fat and fat-free as often as possible. A wide array of items now are being offered in this variant in common grocery stores, such as milk, salad dressings, etc.
4. Gulp down some smoothies! Smoothies are EASY to make. Just plunk in some fruits in your blender, whiz it around for a few seconds, add some fat-free yogurt, and you're good to go.
5. Prepared seasonings can have high salt content and increase your risk for high blood pressure. Replace salt with herbs and spices or some of the salt-free seasoning mixes. Use natural alternatives such as lemon juice and citrus for added flavor.
6. Factory canned, processed and preserved vegetables often have very high sodium content. Look for "low-sodium" veggies or try the frozen varieties. Always check and compare the sodium content on the Nutrition Facts label of products and get the one with the least amount of sodium.
7. Substitute! A cup of applesauce or 6 mashed bananas can substitute for a cup of butter/lard/shortening.
8. Choose whole grain for part of your ingredients instead of highly refined products. Use whole-wheat flour, oatmeal and whole cornmeal. Whole-wheat flour can be substituted for up to half of all-purpose flour. For example, if a recipe calls for 2 cups of flour, try 1 cup all-purpose flour and 1 cup minus 1 tablespoon whole-wheat flour.
9. In baking, use plain fat-free or low-fat yogurt or fat-free or low-fat sour cream.
Wednesday, March 11, 2009
Whats the "Extra virgin" in Extra virgin olive oil?
We all probably know by now that olive oil is good for you. But have you ever wondered what extra virgin olive oil is and how it differs from just pure olive oil?
Other than the price tag, these two types of olive oil also differ in taste, quality, and how much it has been processed.
In general, the less processed the olive oil is the better, and the more expensive. Extra virgin olive oil is the least acidic, and has the most excellent taste and aroma. It is the least processed and is extracted using the first cold press.
Virgin olive oil is the oil you obtain after the second pressing.
Pure olive oil is filtered and refined in a factory and does not taste or smell as good as the above.
In the health aspect, all three of them are good for you (good fat so to speak), with the small difference being that Extra Virgin olive oil contains more antioxidants and vitamin E. As I stated in another article, olive oil is one of the better oils to use when deep frying. As a general rule, I'd say buy the olive oil that will fit your budget.
What you should watch out for is the "Light olive oil", a neat marketing gimmick. Light here is referred to the color, as opposed to the amount of calories. Sometimes, it is mixed with other forms of vegetable oil.
~ Fit Factory
Other than the price tag, these two types of olive oil also differ in taste, quality, and how much it has been processed.
In general, the less processed the olive oil is the better, and the more expensive. Extra virgin olive oil is the least acidic, and has the most excellent taste and aroma. It is the least processed and is extracted using the first cold press.
Virgin olive oil is the oil you obtain after the second pressing.
Pure olive oil is filtered and refined in a factory and does not taste or smell as good as the above.
In the health aspect, all three of them are good for you (good fat so to speak), with the small difference being that Extra Virgin olive oil contains more antioxidants and vitamin E. As I stated in another article, olive oil is one of the better oils to use when deep frying. As a general rule, I'd say buy the olive oil that will fit your budget.
What you should watch out for is the "Light olive oil", a neat marketing gimmick. Light here is referred to the color, as opposed to the amount of calories. Sometimes, it is mixed with other forms of vegetable oil.
~ Fit Factory
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