Healthy Tips: Helpful Tips For Healthy Life

Diets Tips You Ought To Follow

Posted in Healthy Eating,Rcon Pascua by doctorsonline on January 20, 2010

Proper DietWhat better way to keep your body fit and health than to practice proper eating and dieting. Maintaining a healthy diet is not as hard as some people think. All it takes is just discipline.

Read on below on some tried-and-tested diet tips that many nutritionists and health experts recommend:

* Make it a point to eat at least two servings of vegetables and fruits every meal time.

* Eat a big breakfast everyday. Doing this will keep you from consuming a lot of calories during lunch and dinner.

* Just like soda, fruit juices contain just as much calories. Hence, it is best to consume only a glass of fruit juice a day.

* Opt for mustard instead of mayonnaise. Mustard is a lot healthier.

* Prepare and bring your own lunch at the office. This way, you’ll skip on dry and unhealthy fast foods.

* Add a lot of fresh fruits in your diet if you really hate eating vegetables. Fresh fruits are just as healthy and nutritious as vegetables.

Contributed by: Rcon Pascua

Healthy Hair Tips

Posted in Healthy Hair by doctorsonline on January 18, 2010

Healthy HairHair is the ultimate accessory; it can add to (or detract from) your overall look instantly. Keeping it in healthy condition is the most important thing you can do to help it look and feel fabulous. And, while it seems easy, this isn’t as simple as minimizing chemical treatments or slathering on a weekly deep conditioner. While these can make your strands softer and less split-end-prone, what really matters is the daily handling; this is what creates the most stress–and potential damage–to your tresses. So whether your concern is dullness, damage, frizz or fragility, we have the answers to ease even the toughest hair-care woes. Read on for tips to achieve run-your-fingers-through-it hair.

1. Steer clear of plastic-bristle brushes. The proper bristles are key; a combination of natural boar bristles on either a round or flat brush are best for dry hair, while soft, rubber-toothed wide-paneled brushes are best for damp hair.

2. Brush before shampooing. A few gentle strokes on dry hair will help remove product buildup and scalp flakes, as well as stimulate the scalp and promote blood flow (which delivers nutrients like oxygen) to hair follicles.

3. Know your water. If your hair looks dull or is hard to style, the problem could be your tap water. Well water contains natural minerals (called “hard water”) that can leave hair lusterless and hard to manage and can impart a brassy, orange hue. Soft water, on the other hand, has fewer damaging minerals. To rid hair of mineral buildup, suds up every week with a clarifying shampoo.

4. Mist your ends with water before home coloring. The ends of your hair are more porous and, as a result, absorb more pigment. Wet hair doesn’t absorb color as readily as dry hair.

5. Trim your troubles. As the ends of your hair get older and damaged by rough handling, they become prone to splitting Get regular trims, at least 1/2 inch every four to eight weeks. Hair grows (on average) half an inch per month, so trim to maintain healthy ends.

6. Use color-protective products. Chemical treatments like color can damage hair because the chemicals have to penetrate the outer layer of the hair (or cuticle) to allow the hue to be absorbed. Color-protective products are specially designed to minimize dryness, keep color true and prevent damage. They typically have more nourishing ingredients, strip less color and are less abusive.

7. Give wet hair extra TLC. It stretches and snaps more easily than dry hair does, so be extra-gentle with it. Use a wide-tooth plastic comb while hair is wet; then, once it’s towel-dried, switch to a good brush. And avoid wooden combs; wood can have microscopic divots that snag hairs.

8. Deep condition once every two weeks. These treatments penetrate the hair shaft and strengthen strands. Using heat (from a blow-dryer) can intensify deep conditioning, as the heat causes the cuticle to open and the ingredients to penetrate.

9. Try an ionic dryer. Ions are atoms with a positive or negative charge. These particular hair-dryers bathe your hair in negative ions, which help break up water molecules faster and cancel out hair-damaging positive ions, Valentin explains. Plus, your hair-drying time is cut in half.

10. Just use your dryer’s nozzle. It’s the best way to help prevent frizz because it concentrates the airflow on sections. Without a nozzle the dryer’s grill gets very hot; if your hair gets too close to it, it will cause damage and/or breakage. For curls, use a diffuser attachment to gently surround your hair with air.

11. Give textured or relaxed hair a break. African-American hair tends to be coarse due to a lack of natural oils (more so if chemically processed). Lavar suggests opting for gentle color choices like semipermanent or vegetable color. Spacing processing treatments at least two weeks apart, with weekly conditioning treatments in between for shine maintenance, helps.

12. Use the right accessories. Expert hair stylists suggests putting hair in soft braids or twists and using claw clips rather than barrettes, which can pull hair.

Great Eight Foods To Lose Weight

Posted in Healthy Eating by doctorsonline on January 15, 2010

If you are looking to drop a few pounds, but don’t like to diet, you’re going to love what I’m about to tell you: By focusing on eating more of certain weight-loss superfoods, rather than obsessing about which nibbles are off-limits, you can reach your weight loss goal without feeling an ounce of deprivation or pang of hunger. Here are the great eight foods to eat without getting fat:

Pasta1. Pasta. Practice that fork twirl! Turns out you can enjoy spaghetti, rigatoni and all the rest, and still drop pounds—as long as you opt for a 100-percent-whole-wheat version. Whole grains contain more fiber, so it takes a smaller serving to satisfy you than standard spaghetti would. Boil up a pot for a speedy supper—just stick to a 1-cup cooked serving topped with marinara and supplement with steamed veggies to keep a lid on calories. Check out these five recipes that’ll help keep your noodles nutritious.

Fish2. Fish. Remember that corny joke about the “see food” diet? The vitamin D in fatty swimmers such as wild salmon may curb your appetite, according to research from the University of Minnesota at Minneapolis. Marinate your fave fillet in a mixture of lime juice, garlic and cumin; chill for 20 minutes, then grill for 10 minutes per inch of thickness, flipping once.

Vegetables3. Veggies. Putting a generous amount of low-calorie, high-fiber fruits and vegetables on your plate before adding a smaller portion of carbs fills you up without bulking you up. In fact, by eating at least 34 grams of fiber per day, you’ll absorb up to 6 percent fewer calories. Toss 1/4 cup navy beans on your salad (5 g), add a half cup of raspberries to your cereal (4 g), snack on an apple with the skin (3.3 g) or pair a baked sweet potato (3.8 g) with your dinner. Organic local produce often has more nutrients, so opt for pesticide-free when possible.

Fats and Oils4. Fat. Yup, you read it right! Despite its name, not all fat will make you fat. In fact, the healthy kind helps you feel full, so you’ll eat less over the course of a day. It also aids your body’s absorption of the vitamins in other things you eat. Add a bit of healthy fat to each meal and snack, such as almond butter on an apple and olive oil on your greens, to stay satisfied and head off cravings. Looks like we should start calling fat “slim!”

Flax Seed5. Flax. Want to squeeze even more power from your sandwich? Choose bread that contains flax—these seeds have lignan, a phytoestrogen that may help you slim. Aim for a loaf that also has at least 3 g of fiber per 100 calories and is made from 100 percent whole grains (all the flour and all the grains should be whole). Four grams of fiber and fewer than 120 calories per slice, and is made from filling stone-ground wheat, says SELF contributing editor Janis Jibrin, R.D. Bored of the same old PB&J? Try one of these 6 souped-up sandwiches from top chefs.

Whole Wheat Cracker For Snacks6. Snacks. Fueling up on a 150-calorie snack in between meals means you’re less likely to vacuum up your lunch and dinner. Stash smart, shelf-stable nibbles such as nuts, dried fruit, energy bars and whole-grain crackers in your desk drawer, and make hummus, sliced veggies and string cheese permanent fixtures in your fridge—they’re your edible insurance against overeating! Find more slim snacking tips in our guide.

Eggs7. Eggs. Sunny-side up or over easy, an egg a day keeps the weight away! According to research, people who had eggs for breakfast ate fewer calories over the next 24 hours than those who scarfed predominantly carbs—yet they were more satisfied! Research shows you can have seven a week without raising your risk of heart disease. If you’re typically a bit, well, scrambled, in the morning, make a veggie frittata on Sunday and nuke a slice to eat each day during the week. Get cracking!

Spices8. Spices. Want to curb hunger while adding flavor? Grab a shaker! Seasonings like cayenne, turmeric, cinnamon, rosemary and sage offer major flavor for almost no fat and calories, making good-for-you foods as delicious as they are healthy. And research shows 2 teaspoons of red pepper flakes on your pasta can help you eat fewer calories and fat at later meals. Make this spice and others a part of your life and you’l look hot, hot, hotter than ever!

Cook Your Way To A Better Health

Posted in Healthy Eating,Rcon Pascua by doctorsonline on January 14, 2010

Healthy CookingCooking is not just about masterfully preparing delicious meals. Health and nourishment should also be among your concerns when it comes to cooking, for a lot of diseases common today are associated to poor eating habits and improper preparation of foods.

To practice healthy cooking and eating, below are some tips on how to cook and eat right:

* Always wash vegetables and fruits before cutting them.
* Refrain from cutting vegetables and fruits in small pieces. Bigger pieces have more vitamins than smaller pieces.
* Stick to the recommended amount of water to use when cooking.
* Stay away from artificial food colorings.
* Avoid over-cooking, for this may lessen Vitamin C content.
* Make it a habit to eat the food 10 to 15 minutes after cooking.
* Prepare food by boiling and steaming instead of frying.
* Always eat breakfast in the morning. Breakfast should be the power meal of your day.
* No to salty foods as well as alcoholic drinks. These are not good to your body.

Contributed by: Rcon Pascua

Myths and Truths About Weight Loss

Posted in Healthy Eating by doctorsonline on January 12, 2010

Weight Loss MythsA smart, balanced approach to weight loss may not seem “sexy” or easy but getting caught up in weight-loss myths will only sabotage your success. Here are three top weight-loss myths, now busted:

Myth: You can lose 10 pounds in 2 weeks.
Truth: You probably can lose 10 pounds in two weeks if you crash diet, but you’ll feel terrible—and most of the weight will return once you start eating normally. To truly lose 1 pound, you need to “eliminate” 3,500 calories—the amount stored in a pound of fat—by eating less and moving more. If you cut 500 calories (or cut 300 and burn 200 through exercise) every single day of the week, you’ll lose about a pound a week. And that’s real weight loss. (Take our 500-Calorie Dinner Challenge—and cut calories painlessly.)

Myth: If you exercise, you can eat as much as you want.
Truth: Unless you’re working out like an Olympic athlete, to lose weight you’ll still need to keep an eye on how many calories you’re eating. “Calories in” add up much more quickly than “calories out.” Consider this: two medium cookies cost you about 400 calories. To burn 400 calories, the average person needs to run or walk 4 miles. (Find 6 easy ways to sneak in your exercise.)

Myth: You should expect to be hungry while dieting.
Truth: If you cut calories randomly, you’re probably going to feel hungry. On the other hand, if you plan out your day so that you’re replenishing yourself with nutritious foods every three or four hours, you’ll likely feel quite satisfied on significantly fewer calories. Aim to include a source of lean protein (e.g., skim milk, turkey) and fiber (e.g., hummus, carrots) in every meal and snack. (Click here to find fresh ideas for diet-friendly breakfasts for 350 calories or less, 400-calorie lunches and low-cal snacks.)

About Bottled Drinking Water

Posted in Healthy Eating by doctorsonline on January 8, 2010

Bottled Drinking WaterTrying to purchase bottled water can leave you feeling more confused than ever. With the myriad of choices out there, how do you pick one that provides you with hydration, MINUS the hype? Water companies make fancy claims, but think about it: These companies are competing for your attention in a market where there is really no need for additives.  Devise a game plan for water that makes waves!

1. Choose water without artificial sweeteners or added . Terms like Aspartame (brand name Nutrasweet), Sucralose (brand name Splenda), are artificial and have no place lurking in your water! Add lemon, lime, a slice of orange or even cucumber to your beverage for refreshment.  Or, choose a bottled water like Metromint ( that uses mint essence and natural flavorings. Create a splash of flavor by freezing blueberries and raspberries in ice cube trays. Add the frozen berries to sparkling water and serve in fancy glasses for a special occasion.

2. Become Ingredient Savvy. Just as an embellished “beverage” at your local coffee joint can set you back more calories than a hamburger, flavored waters can have calorie and sugar levels that rival soda. Check the ingredients and look for the term “water” without a list of lots of other ingredients.

3. Beverages aren’t Real Food. With the exception of soups and smoothies, beverages do not provide us with a feeling of fullness or satiety, the way a meal does. For example, an ounce of almonds contains 160 calories, 3 gm fiber and 6 gm protein, and can help tide us over between meals. But sip a 160 calorie sugar-infused water and you’re likely to be just as hungry as you were before, if not more. The sugar causes your body to secrete insulin and you may find yourself on a high/low blood sugar rollercoaster.

4. Steer clear of terms that belong in your science textbook. In other words, many waters use coloring, flavors and preservatives that are anything but natural. If you can’t decipher the terminology on the bottle, cruise on to clearer waters. It may surprise you, but preservatives such as sodium benzoate (known to be carcinogenic or cancer-causing) are still used in beverages you find on the grocery store shelf. Scary, huh?

camelbak drinking bottle5. Bottled isn’t always Better. Interestingly, bottled water is not necessarily any healthier than tap water, despite what water companies would have you believe. “20/20” took five bottles of bottled water plus a sample of tap water and sent them to a microbiologist to test for bacteria. Surprisingly, there was no difference between the tap water and the bottled waters. To help the environment, you might also think about investing in a permanent water bottle such as Camelbak.

6. Sail past the waters with hyped up health claims. Because it is difficult for one water company to distinguish itself from another, companies use clever packaging and fancy words to compete for consumers’ attention. They convince you that you will feel younger, more invigorated, soothed, energized, beautiful, etc. if you drink their water. Now, let’s be realistic. If there exists a fountain of youth, it is simply this: Eat Well, Get Adequate Rest and Exercise and Take Care of Your Spirit.


Holiday Belly Budge Remedy

Posted in Healthy Eating by doctorsonline on January 7, 2010

Holiday Weight LossDo you have a belly bulge left over from the holidays?  Or maybe it’s been accumulating for more than a few holiday seasons?  Did you have your cake, drinks, cookies and turkey dinner – and eat them too?  Don’t fret.  Here are a few simple tricks that can help you start the New Year on the right and  lighter foot:

1. Drink plenty of water throughout the day to beat dehydration. Alcohol consumption, fatty foods, and insufficient water are some of the main reasons people feel “hung over” and heavy from the holidays.  Every cell in your body needs adequate water to function properly so try to drink at least 2 Litres a day to flush fat and toxins out.

2. Take a high-quality B-complex and vitamin C supplement, both of which are depleted by alcohol consumption and stress—and chances are you had both during the holidays.

3. Eat fruit in the morning on an empty stomach—fruit is the best food to keep the lymphatic system cleansed and moving properly.  The lymphatic system is what I call “the body’s version of a street-cleaner”—it sweeps up toxins, fat, and the by-products of bodily processes to lessen pain, inflammation, cellulite, and toxic overload in the body.

4. Eat a large green salad for lunch and dinner if you’re having dinner at home. And if you just can’t stand another salad, wrap it up!  Put lettuce, sprouts, avocado, tomato, and cucumber (or some combination of these) in a wrap.  Add a dash of sea salt and freshly cracked peppercorns and you have a delicious meal in a hurry.

5. Eat a small healthy snack every two hours to stabilize blood sugar. Wild blood sugar fluctuations can deplete your energy, cause weight gain, intensify food cravings, and depress your immune system, making you more vulnerable to those cold and flu bugs found in droves in the winter months.  My preferred option is raw, unsalted almonds—they’re loaded with calcium and blood-stabilizing fiber and protein.  Eat 10-12 as a snack between meals.

Tips On How To Saving Money While Cooking

Preparing large portions of food to use over multiple meals saves time and energy. It’s also important to think about how to incorporate leftovers into new meals when cooking,. Of course, food presentation has a big effect on the appeal of a meal, so a little effort put in, makes a huge difference on it.

Bulk CookingSave money by cooking in bulk. It’s ideal to pick one or two days a week to cook something that can be used for multiple days and meals.

1. Cook once & eat multiple times. Cook a large meal at the beginning of the week. It is easy to double a recipe so that you have extra to use later in the week for quick lunches or dinners when you don’t feel like cooking. You can also freeze half for another day. Add a green salad or other side dish and you have a delicious easy meal.

2. One-pot dishes, such as soups, stews, or casseroles, are especially good because they generally save preparation time, money, and dishwashing. Plus they make great leftovers. You can even cook one pot of oatmeal and heat up a serving size each morning. Rolled or steel cut oats are nutritious, very inexpensive and you can add anything you like such as seasonal fresh fruit and nuts or seeds to create a wonderful breakfast. This is also much cheaper and more nutritious than dry cereal or the flavored packets of instant oatmeal, which are usually packed with sugar.

Making New Meal From Previous MealMake new meals from previous ones. Another key to saving money on food is to make sure you are not wasting anything. All leftovers can be used for another meal. Once you have a few easy recipes to use for leftovers, it becomes second nature to do.

1. Soups, stews or stir-fries – These meals are ideal for using leftovers. Create a base with broth or a sauce, and add any leftovers you have – whole grains, veggies and meat. A small amount of meat is perfect to add flavor and substance. Be sure to cut it into small pieces. You can be very creative with herbs and spices to create unique flavors that will please your palate. Another way to add a lot of flavor is to sauté an onion at the beginning. Be sure to allow the food to come to a boil or cook at a high heat. This way you will be sure that the leftovers are sterilized.

2. Everything burritos –  Most leftovers make very tasty burritos! Simply put everything into a tortilla shell (try to get whole grain!) with a little low-fat cheese and enjoy. Example: Cut up leftover meat into small pieces and add to a can of beans. Add any leftover grains and veggies.

3. Experiment with combinations –  Try something totally new! You may be surprised how many foods with different flavors go well together. For example, try making a large green salad and adding cooked whole grains and veggies on the top, as well as cut up pieces of any meat from another meal. Add your favorite healthy dressing and you have a wonderful new meal.

Good Food PresentationMake meals look festive and inviting. Food presentation makes a huge difference in the appeal of a meal. Eating on a budget can still be elegant, romantic, fun and of course, tasty.

Using small amounts of contrasting colors can pleases our eyes. Add some bright green herbs or some yellow frozen corn to the to a dish of black beans or lentils and save some to sprinkle on top for a garnish. Cut some orange carrots and red tomatoes or peppers on a dark green leafy salad.

Also, there are many creative ways to set your table so that it is inviting and beautiful. Have fun with it! Place a candle or some flowers you picked in the center of the table. Use a colorful tablecloth or place mats. Fold colorful napkins at each place setting. Finally, invite the kids to set the table. Let them decorate it in their own unique way.

Tips How To Buy In Bulk

Posted in Healthy Eating by doctorsonline on January 4, 2010

BuyMassive Grocerying in bulk is almost always better; it saves time and money. There are many items that can be bought in bulk like grains, dairy products, and meat,. You can freeze perishable items such as meat, milk, and bread, in smaller portions to use, as they are needed. It is always a good idea to buy non-perishable items, such as dried beans, grains, and canned foods, in bulk. Here are some tips when buying in bulk:

1. Shop for produce in season and buy by the bag. When produce is in season it is at its cheapest, as well as its best flavor and nutritional value. It’s cheaper to purchase produce by the bag, not by the piece, and will fill more lunch bags and cover more meals. Some easy examples: apples, oranges, grapefruit, potatoes, and onions.

2. Check the freezer aisle. Look for the largest packages of vegetables in the frozen foods section. These are great for stir-fries and soups. Frozen and fresh veggies are equally nutritious, still taste good, and often the largest frozen bags will be cheaper.

3. Ethnic markets and corner stores are worth looking into. Many of them feature an impressive, affordable selection of fruits and vegetables, as well as some other products.

4. Buy all your grains in bulk (including cereals) and store them in airtight containers. Examples are whole grain brown rice, millet, barley and rolled oats. Brown Rice can be a little more expensive than white rice, but the higher nutritional value is well worth it. Whole grains are an excellent source of nutrients, including protein!

5. Bulk protein comes in many forms. Meat is often sold in larger packages/portions at a lower price. Split packages up into meal size portions and freeze for later use. Tip: buy a whole chicken & have the butcher cut it up for you. Dried legumes (beans) and peas can easily be bought in bulk packages or bulk bins at grocery stores. Canned beans can be bought in flats at warehouse stores. Also look for two for one specials on dairy, which you can keep good by freezing.

How To Have High Quality Protein Without Paying Too Much

Posted in Healthy Eating by doctorsonline on December 29, 2009

Protein Rich FoodsProtein is a vital part of a healthy diet. Whether it is from meat or vegetarian sources, our body relies on protein for many of its functions. As we know, meat can be quite expensive. But, most of us in the U.S. consume more animal protein than we need, so with a few adjustments we can save money and have plenty of protein in our diet.

1. Purchase less expensive cuts of meat and practice portion control. Not only do you save money on the cut of meat, but you can also stretch the meat for more meals when you make tasty things such as casseroles, sauces, soups, stews, and stir-fries. It is easy to add extra vegetables, beans and whole grains to create delicious, hearty, and filling meals. You also get plenty of protein and you save money.

2. Experiment with vegetarian sources of protein. Veggie proteins, such as beans, are quite inexpensive, highly nutritious, easy to prepare, and taste great. Stock up on dried and/or canned beans and lentils. You’ll not only save money, but calories too! Other great sources of less expensive high quality protein are nuts and seeds, as well as eggs. Try going meatless once a week: i.e. “Meatless Mondays.”

3. Canned fish and chicken are a great option for things like sandwiches, enchiladas, casseroles, and salads. These items last for a long time on the shelf so can be bought ahead. They are great to have on hand for great tasting, quick, easy, and healthy meals.

« Previous PageNext Page »