When you're having chest pains, wheezing, shortness of breath/difficulty in breathing, and coughing... you might have ASTHMA. Causes are varied but factors, such as STRESS, ANXIETY, and ALLERGIES could trigger it (see blog for allergies). Always be aware of your symptoms and let's all take good care of ourselves--because health care is so expensive and we don't want to be in debt!
Top 10 foods to fight asthma
1. Spicy food: garlic, hot mustard, onion (powerful anti-inflammatory agent): stimulate your nerve
2. Fatty fish/fish oil: proven anti-inflammatory
3. Vitamin B: green leafy veggies: de-stresser food
4. Vitamin C: citrus fruits, squash: antioxidant food
5. Broccoli: protects against respiratory inflammation
6. Vitamin A: carrots, spinach, red and yellow pepper, apricots: antioxidant food
7. Vitamin E: olive oil: strengthens your lung defenses
8. Magnesium: fish (oyster, mackeral, spinach, halibut), green veggies, sunflower seeds and dried figs: help relax airways.
9. PEAR: (preferably chinese one) has GREAT anti-inflammatory effect and helps relieve sufferers of much pain in various inflammatory conditions. Also helps relieve shortness of breath (gets rid of phlegm!!)
10. Selenium: small amount of chicken, seafood: reduces lung inflammation
Other tips:
1. Try not to eat too much meat and greasy food
2. Eat more fruits and vegetables
3. Your new best friends are Vitamin A, B, C, D, and E
4. Go for spices and fatty fish
5. Know what triggers your allergies
6. Keep your air and surrounding clean (including carpet, bed sheets, pillowcases)
7. Drink less caffeine and alcohol
8. Do a light exercise (walking or yoga)
9. Drink herbal tea and juice (pear juice!!)
10. Find ways to relax yourself..
Wednesday, August 11, 2010
Thursday, June 24, 2010
Health hints to be aware
1. Dark circles
- if you're not tired and if you haven't been drinking, but if you still have dark circles, you might have ALLERGIES.
2. Cracked mouth corners
- again, if you're not going to bed late and you still have them, you might be lacking Vitamin B (B2, B6, and folic acid). Eat lots of green leafy veggies.
3. Thinning hair
- due to: stress, a vitamin deficiency (esp. B), an excess of mercury, or giving birth. Reduce your intake of tuna (tuna--canned, cooked, or raw--has mercury in them). Stick with white fish--tilapia, herring, etc.. and just twice a week.
4. Small yellow bumps
- these are FAT DEPOSITS due to HIGH CHOLESTEROL. Reduce your cholesterol. It's going to block your arteries--not good for your heart. Try adding oats to your meal.
- if you're not tired and if you haven't been drinking, but if you still have dark circles, you might have ALLERGIES.
2. Cracked mouth corners
- again, if you're not going to bed late and you still have them, you might be lacking Vitamin B (B2, B6, and folic acid). Eat lots of green leafy veggies.
3. Thinning hair
- due to: stress, a vitamin deficiency (esp. B), an excess of mercury, or giving birth. Reduce your intake of tuna (tuna--canned, cooked, or raw--has mercury in them). Stick with white fish--tilapia, herring, etc.. and just twice a week.
4. Small yellow bumps
- these are FAT DEPOSITS due to HIGH CHOLESTEROL. Reduce your cholesterol. It's going to block your arteries--not good for your heart. Try adding oats to your meal.
Snacks
If you absolutely have to eat a processed snack.. here's a list: (you can substitute with other brands but ALWAYS check and compare the calories, the fat, the sugar, and the salt. Bonus check: fiber, protein, and other vitamins.
1. Food Should Taste Good Sweet Potato Tortilla Chips
Part chip, part cracker, all good. These nibbles provide 20 percent of your daily dose of vitamin A , and they're gluten-free. Fights heart disease.
Per 12 chips: 140 cal, 6 g fat (0.5 g sat), 18 g carbs, 80 mg sodium, 3 g fiber, 2 g protein
2.SmartFood Honey Multigrain Popcorn Clusters
So sweet, crunchy, and addictive, it's a good thing they come in single servings. Each bag gives you 20 percent of your day's calcium. Builds bone; fights heart disease; promotes weight loss.
Per package: 110 cal, 1 g fat (0 g sat), 25 g carbs, 150 mg sodium, 5 g fiber, 1 g protein
3. Blue Diamond Bold Almonds
Almonds that erupt with intense flavor—a delish way to get a healthy dose of fiber and good fats. Our favorite is Maui Onion & Garlic. Fights heart disease; promotes weight loss; builds muscle.
Per ounce: 170 cal, 15 g fat (1 g sat), 5 g carbs, 170 mg sodium, 3 g fiber, 6 g protein
4. Kellogg's Fiber Plus Antioxidants Chewy Bars
All the yum of any chewy, sweet cookie, but loaded with nutrients and way more filling. Fights cancer; promotes weight loss.
Per bar (dark chocolate-almond): 130 cal, 5 g fat (2.5 g sat), 24 g carbs, 50 mg sodium, 9 g fiber, 2 g protein
5. Quaker Cracker Jack Butter Toffee Rice Cakes
Serious Cracker Jack taste for a fraction of the fat. Promotes weight loss.
Per cake: 60 cal, 0.5 g fat (0 g sat), 13 g carbs, 70 mg sodium, 0 g fiber, 1 g protein
6. Wheat Thins Fiber Selects 5-Grain Crackers
With five different whole grains, these crackers were made for guiltless noshing. Fights heart disease; promotes weight loss.
Per 13 crackers: 120 cal, 4.5 g fat (0.5 g sat), 22 g carbs, 260 mg sodium, 5 g fiber, 2 g protein
7. Kettle Baked Potato Chips-Sea Salt & Vinegar
These spuds are doused with vinegar, which can help regulate blood sugar, and they've got 65 percent less fat than traditional greasy chips. Fights heart disease; promotes weight loss.
Per ounce (about 23 chips): 120 cal, 3 g fat (0.5 g sat), 21 g carbs, 170 mg sodium, 2 g fiber, 2 g protein
8. Newman's Own Organics Spelt Pretzels
Newman's pretzels fill you up fast: Organic spelt is a grain related to wheat but with more fiber and protein. Fights heart disease; promotes weight loss.
Per 20 pretzels: 120 cal, 1 g fat (0 g sat), 23 g carbs, 240 mg sodium, 4 g fiber, 4 g protein
9. Nabisco Mister Salty Milk Chocolate Covered Pretzels-100 Calorie Pack
The perfect marriage of sweet and salty—with less than four grams of fat. Convenient bags not only provide instant portion control, but are easy to toss into purses or packed lunches. Promotes weight loss.
Per package: 100 cal, 3.5 g fat (2 g sat), 16 g carbs, 160 mg sodium, 0 g fiber, 2 g protein
10. Eden Organic Wild Berry Mix-Nuts, Seeds & Berries
This antioxidant powerhouse of raisins, cranberries, wild blueberries, almonds, and seeds is chewy, crunchy, and sweet. Fights cancer; fights heart disease.
Per 3 Tbsp: 150 cal, 8 g fat (1 g sat), 13 g carbs, 10 mg sodium, 4 g fiber, 5 g protein
1. Food Should Taste Good Sweet Potato Tortilla Chips
Part chip, part cracker, all good. These nibbles provide 20 percent of your daily dose of vitamin A , and they're gluten-free. Fights heart disease.
Per 12 chips: 140 cal, 6 g fat (0.5 g sat), 18 g carbs, 80 mg sodium, 3 g fiber, 2 g protein
2.SmartFood Honey Multigrain Popcorn Clusters
So sweet, crunchy, and addictive, it's a good thing they come in single servings. Each bag gives you 20 percent of your day's calcium. Builds bone; fights heart disease; promotes weight loss.
Per package: 110 cal, 1 g fat (0 g sat), 25 g carbs, 150 mg sodium, 5 g fiber, 1 g protein
3. Blue Diamond Bold Almonds
Almonds that erupt with intense flavor—a delish way to get a healthy dose of fiber and good fats. Our favorite is Maui Onion & Garlic. Fights heart disease; promotes weight loss; builds muscle.
Per ounce: 170 cal, 15 g fat (1 g sat), 5 g carbs, 170 mg sodium, 3 g fiber, 6 g protein
4. Kellogg's Fiber Plus Antioxidants Chewy Bars
All the yum of any chewy, sweet cookie, but loaded with nutrients and way more filling. Fights cancer; promotes weight loss.
Per bar (dark chocolate-almond): 130 cal, 5 g fat (2.5 g sat), 24 g carbs, 50 mg sodium, 9 g fiber, 2 g protein
5. Quaker Cracker Jack Butter Toffee Rice Cakes
Serious Cracker Jack taste for a fraction of the fat. Promotes weight loss.
Per cake: 60 cal, 0.5 g fat (0 g sat), 13 g carbs, 70 mg sodium, 0 g fiber, 1 g protein
6. Wheat Thins Fiber Selects 5-Grain Crackers
With five different whole grains, these crackers were made for guiltless noshing. Fights heart disease; promotes weight loss.
Per 13 crackers: 120 cal, 4.5 g fat (0.5 g sat), 22 g carbs, 260 mg sodium, 5 g fiber, 2 g protein
7. Kettle Baked Potato Chips-Sea Salt & Vinegar
These spuds are doused with vinegar, which can help regulate blood sugar, and they've got 65 percent less fat than traditional greasy chips. Fights heart disease; promotes weight loss.
Per ounce (about 23 chips): 120 cal, 3 g fat (0.5 g sat), 21 g carbs, 170 mg sodium, 2 g fiber, 2 g protein
8. Newman's Own Organics Spelt Pretzels
Newman's pretzels fill you up fast: Organic spelt is a grain related to wheat but with more fiber and protein. Fights heart disease; promotes weight loss.
Per 20 pretzels: 120 cal, 1 g fat (0 g sat), 23 g carbs, 240 mg sodium, 4 g fiber, 4 g protein
9. Nabisco Mister Salty Milk Chocolate Covered Pretzels-100 Calorie Pack
The perfect marriage of sweet and salty—with less than four grams of fat. Convenient bags not only provide instant portion control, but are easy to toss into purses or packed lunches. Promotes weight loss.
Per package: 100 cal, 3.5 g fat (2 g sat), 16 g carbs, 160 mg sodium, 0 g fiber, 2 g protein
10. Eden Organic Wild Berry Mix-Nuts, Seeds & Berries
This antioxidant powerhouse of raisins, cranberries, wild blueberries, almonds, and seeds is chewy, crunchy, and sweet. Fights cancer; fights heart disease.
Per 3 Tbsp: 150 cal, 8 g fat (1 g sat), 13 g carbs, 10 mg sodium, 4 g fiber, 5 g protein
Top Condiments in the Market
1. Sabra Sun Dried Tomato Hummus
Velvety hummus kicked up with sun-dried tomato. Fights heart disease; promotes weight loss.
Per 2 Tbsp: 60 cal, 5 g fat (0 g sat), 3 g carbs, 140 mg sodium, 1 g fiber, 1 g protein
2. Bolthouse Farms Creamy Yogurt Honey Mustard Dressing
Tangy yogurt complements the sweet honey mustard, and at a fraction of the calories of other creamy dressings. Promotes weight loss.
Per 2 Tbsp: 45 cal, 2 g fat (0.5 g sat), 7 g carbs, 80 mg sodium, 0 g fiber, 1 g protein
3. Kraft Reduced Fat Mayonnaise with Olive Oil
Half the fat and calories of regular mayo with no sacrificing of flavor. Made with a heart-healthy fat to boot. Fights heart disease; promotes weight loss.
Per Tbsp: 45 cal, 4 g fat (0 g sat), 2 g carbs, 95 mg sodium, 0 g fiber, 0 g protein
4. Annie's Naturals Organic Mango Cilantro Marinade*****
Add sweetness to grilled chicken and shrimp without tons of sugar. Low in sodium. Promotes weight loss.
Per Tbsp: 20 cal, 0.5 g fat (0 g sat), 3 g carbs, 120 mg sodium, 0 g fiber, 0 g protein
5. Smucker's Boysenberry Spreadable Fruit*****
This unique berry spread is a fresh change from the usual strawberry or raspberry. Promotes weight loss.
Per Tbsp: 40 cal, 0 g fat, 10 g carbs, 0 mg sodium, 0 g fiber, 0 g protein
6. All Natural Peanut Butter & Co. Dark Chocolate Dreams
OMG—chocolate and peanut butter in a zero-trans-fat mix. Promotes weight loss; fights heart disease.
Per 2 Tbsp: 170 cal, 13 g fat (2.5 g sat), 12 g carbs, 35 mg sodium, 2 g fiber, 6 g protein
7. Bertolli Vineyard Premium Collections Fire Roasted Tomato with Cabernet Sauvignon Pasta Sauce
The splash of cabernet (yeah, wine!) adds a subtle flavor. Promotes weight loss; fights cancer.
Per 1/2 cup: 80 cal, 2.5 g fat (0 g sat), 12 g carbs, 440 mg sodium, 1 g fiber, 2 g protein
8. Pace Pineapple Mango Chipotle Salsa
Tangy fruit flavor spiked with smoked hot peppers. Promotes weight loss; fights cancer.
Per 2 Tbsp: 20 cal, 0 g fat, 4 g carbs, 130 mg sodium, 0 g fiber, 0 g protein
Velvety hummus kicked up with sun-dried tomato. Fights heart disease; promotes weight loss.
Per 2 Tbsp: 60 cal, 5 g fat (0 g sat), 3 g carbs, 140 mg sodium, 1 g fiber, 1 g protein
2. Bolthouse Farms Creamy Yogurt Honey Mustard Dressing
Tangy yogurt complements the sweet honey mustard, and at a fraction of the calories of other creamy dressings. Promotes weight loss.
Per 2 Tbsp: 45 cal, 2 g fat (0.5 g sat), 7 g carbs, 80 mg sodium, 0 g fiber, 1 g protein
3. Kraft Reduced Fat Mayonnaise with Olive Oil
Half the fat and calories of regular mayo with no sacrificing of flavor. Made with a heart-healthy fat to boot. Fights heart disease; promotes weight loss.
Per Tbsp: 45 cal, 4 g fat (0 g sat), 2 g carbs, 95 mg sodium, 0 g fiber, 0 g protein
4. Annie's Naturals Organic Mango Cilantro Marinade*****
Add sweetness to grilled chicken and shrimp without tons of sugar. Low in sodium. Promotes weight loss.
Per Tbsp: 20 cal, 0.5 g fat (0 g sat), 3 g carbs, 120 mg sodium, 0 g fiber, 0 g protein
5. Smucker's Boysenberry Spreadable Fruit*****
This unique berry spread is a fresh change from the usual strawberry or raspberry. Promotes weight loss.
Per Tbsp: 40 cal, 0 g fat, 10 g carbs, 0 mg sodium, 0 g fiber, 0 g protein
6. All Natural Peanut Butter & Co. Dark Chocolate Dreams
OMG—chocolate and peanut butter in a zero-trans-fat mix. Promotes weight loss; fights heart disease.
Per 2 Tbsp: 170 cal, 13 g fat (2.5 g sat), 12 g carbs, 35 mg sodium, 2 g fiber, 6 g protein
7. Bertolli Vineyard Premium Collections Fire Roasted Tomato with Cabernet Sauvignon Pasta Sauce
The splash of cabernet (yeah, wine!) adds a subtle flavor. Promotes weight loss; fights cancer.
Per 1/2 cup: 80 cal, 2.5 g fat (0 g sat), 12 g carbs, 440 mg sodium, 1 g fiber, 2 g protein
8. Pace Pineapple Mango Chipotle Salsa
Tangy fruit flavor spiked with smoked hot peppers. Promotes weight loss; fights cancer.
Per 2 Tbsp: 20 cal, 0 g fat, 4 g carbs, 130 mg sodium, 0 g fiber, 0 g protein
Best Packaged Cereal/Bread Foods!
1. Quaker Simple Harvest All Natural Multigrain Instant Hot Cereal
Made with whole oats, barley, wheat, flax seed, and rye, you'd never guess that this super-satisfying cereal was instant. Fights heart disease.
Per packet (maple-brown sugar with pecans): 160 cal, 3.5 g fat (0.5 g sat), 30 g carbs, 75 mg sodium, 4 g fiber, 4 g protein
2. Kashi U
It's stocked with seven whole grains plus black currants, walnuts, and acai powder—a delicious way to get 20 percent of the calcium and 25 percent of the vitamin D you need every day. Builds bone; fights cancer; fights heart disease.
Per cup: 200 cal, 3.5 g fat (0 g sat), 42 g carbs, 125 mg sodium, 7 g fiber, 5 g protein
3. Bear Naked 100% Pure & Natural Cereal-Banana Nut
Sweet banana chips, dried apples, oat clusters, and walnuts create a cereal so yummy you won't eat it just for breakfast. Fights heart disease; promotes weight loss.
Per 3/4 cup: 110 cal, 2.5 g fat (1 g sat), 23 g carbs, 120 mg sodium, 4 g fiber, 3 g protein
4. Nature's Path Organic Whole O's
It's made for people who want to go gluten-free, but everyone will love the light crunch. Organic evaporated cane and pomegranate juices provide just the right amount of sweetness at breakfast time. Fights heard disease; promotes weight loss.
Per cup: 110 cal, 1.5 g fat (0 g sat), 25 g carbs, 115 mg sodium, 3 g fiber, 2 g protein
5. Thomas' Better Start English Muffins
Still plenty of nooks and crannies in this new low-cal, high-fiber version of the breakfast favorite. Fights heart disease; promotes weight loss.
Per muffin: 100 cal, 1 g fat (0 g sat), 24 g carbs, 220 mg sodium, 5 g fiber, 4 g protein
6. Weight Watchers Petite Bagels
Airy and doughy, with no grainy hint of the four grams of filling fiber. Fights heart disease; promotes weight loss.
Per bagel: 100 cal, 1 g fat (0 g sat), 22 g carbs, 230 mg sodium, 4 g fiber, 4 g protein
7. Arnold Grains & More Double Omega Multi-Grain & Flax Bread*****
One slice gives you 50 milligrams of ticker-protecting omega-3's. Fights heart disease.
Per slice: 110 cal, 1.5 g fat (0 g sat), 19 g carbs, 220 mg sodium, 3 g fiber, 5 g protein
8. Pepperidge Farm Swirl 100% Whole-Wheat Cinnamon with Raisins*****
Cinnamon toast is usually a mass of empty calories, but this whole-wheat kind is so body friendly you can savor two slices. Fights heart disease; promotes weight loss.
Per slice: 80 cal, 1 g fat (0 g sat),13 g carbs, 105 mg sodium, 2 g fiber, 3 g protein
9. Fabulous Flats Whole-Grain Tandoori Naan
Sure, it pairs perfectly with Indian food, but you'll love it so much you'll also want to use it for pizzas, wraps, sandwiches, and dips. Fights heart disease.
Per 1/2 naan: 150 cal, 3.5 g fat (1 g sat), 28 g carbs, 360 mg sodium, 3 g fiber, 5 g protein
Made with whole oats, barley, wheat, flax seed, and rye, you'd never guess that this super-satisfying cereal was instant. Fights heart disease.
Per packet (maple-brown sugar with pecans): 160 cal, 3.5 g fat (0.5 g sat), 30 g carbs, 75 mg sodium, 4 g fiber, 4 g protein
2. Kashi U
It's stocked with seven whole grains plus black currants, walnuts, and acai powder—a delicious way to get 20 percent of the calcium and 25 percent of the vitamin D you need every day. Builds bone; fights cancer; fights heart disease.
Per cup: 200 cal, 3.5 g fat (0 g sat), 42 g carbs, 125 mg sodium, 7 g fiber, 5 g protein
3. Bear Naked 100% Pure & Natural Cereal-Banana Nut
Sweet banana chips, dried apples, oat clusters, and walnuts create a cereal so yummy you won't eat it just for breakfast. Fights heart disease; promotes weight loss.
Per 3/4 cup: 110 cal, 2.5 g fat (1 g sat), 23 g carbs, 120 mg sodium, 4 g fiber, 3 g protein
4. Nature's Path Organic Whole O's
It's made for people who want to go gluten-free, but everyone will love the light crunch. Organic evaporated cane and pomegranate juices provide just the right amount of sweetness at breakfast time. Fights heard disease; promotes weight loss.
Per cup: 110 cal, 1.5 g fat (0 g sat), 25 g carbs, 115 mg sodium, 3 g fiber, 2 g protein
5. Thomas' Better Start English Muffins
Still plenty of nooks and crannies in this new low-cal, high-fiber version of the breakfast favorite. Fights heart disease; promotes weight loss.
Per muffin: 100 cal, 1 g fat (0 g sat), 24 g carbs, 220 mg sodium, 5 g fiber, 4 g protein
6. Weight Watchers Petite Bagels
Airy and doughy, with no grainy hint of the four grams of filling fiber. Fights heart disease; promotes weight loss.
Per bagel: 100 cal, 1 g fat (0 g sat), 22 g carbs, 230 mg sodium, 4 g fiber, 4 g protein
7. Arnold Grains & More Double Omega Multi-Grain & Flax Bread*****
One slice gives you 50 milligrams of ticker-protecting omega-3's. Fights heart disease.
Per slice: 110 cal, 1.5 g fat (0 g sat), 19 g carbs, 220 mg sodium, 3 g fiber, 5 g protein
8. Pepperidge Farm Swirl 100% Whole-Wheat Cinnamon with Raisins*****
Cinnamon toast is usually a mass of empty calories, but this whole-wheat kind is so body friendly you can savor two slices. Fights heart disease; promotes weight loss.
Per slice: 80 cal, 1 g fat (0 g sat),13 g carbs, 105 mg sodium, 2 g fiber, 3 g protein
9. Fabulous Flats Whole-Grain Tandoori Naan
Sure, it pairs perfectly with Indian food, but you'll love it so much you'll also want to use it for pizzas, wraps, sandwiches, and dips. Fights heart disease.
Per 1/2 naan: 150 cal, 3.5 g fat (1 g sat), 28 g carbs, 360 mg sodium, 3 g fiber, 5 g protein
Best Packaged Sweet Foods!
SWEETS:
1. Haagen-Dazs Fat-Free Cranberry Blueberry Sorbet
A refreshing new fat-free treat made with antioxidant-loaded cranberry and blueberry purees. Promotes weight loss; fights heart disease.
Per 1/2 cup: 100 cal, 0 g fat, 25 g carbs, 0 mg sodium, < 1 g fiber, 0 g protein
2. Skinny Cow Truffle Bars
Decadent ice cream bars drizzled with creamy chocolate ribbons. Promotes weight loss.
Per bar: 100 cal, 2.5 g fat (1.5 g sat), 19 g carbs, 50 mg sodium, 3 g fiber, 3 g protein
3. Smart Ones Mint Chocolate Chip Sundae
If you love Thin Mint Girl Scout cookies, you'll luv this. Promotes weight loss.
Per serving: 150 cal, 3 g fat (1.5 g sat), 28 g carbs, 130 mg sodium, 1 g fiber, 4 g protein
4. Ben & Jerry's FroYo Chocolate Fudge Brownie
The delicious chocoholic blend not only is thigh-friendly but also delivers 150 milligrams of calcium. Builds bone; fights heart disease.
Per 1/2 cup: 170 cal, 2.5 g fat (0.5 g sat), 34 g carbs, 95 mg sodium, 1 g fiber, 5 g protein
5. Country Choice Organic Soft Baked Oatmeal Chocolate Chip Cookies
You'll swear your grandma just took them out of the oven. Fights heart disease.
Per cookie: 100 cal, 4 g fat (1 g sat), 15 g carbs, 60 mg sodium, 1 g fiber, 1 g protein
6. Weight Watchers Chocolate Brownie
Fudgy, chewy, and soft. In short, it's the perfect brownie. Promotes weight loss.
Per brownie: 120 cal, 3.5 g fat (1 g sat), 24 g carbs, 100 mg sodium, 4 g fiber, 2 g protein
7. JELL-O Sugar-Free Chocolate Pudding Singles
One-serving pouches so you don't have to make a whole tub. Promotes weight loss; builds bone.
Per pouch, with fat-free milk: 80 cal, 0 g fat, 15 g carbs, 375 mg sodium, <1 g fiber, 5 g protein
8. Kozy Shack Simply Well Green Tea Chai Pudding (YUM!!)
The hint of green tea makes a delicious calorie-controlled treat. Promotes weight loss; builds bone.
Per cup: 100 cal, 1 g fat (0 g sat), 17 g carbs, 125 mg sodium, 3 g fiber, 3 g protein
9. Sunsweet PlumSweets
Dried plum bits coated in dark chocolate (think tons of antioxidants!). Fights cancer.
Per 14 pieces: 120 cal, 6 g fat (3 g sat), 19 g carbs, 5 mg sodium, 2 g fiber, 1 g protein
10. Baskin-Robbins Smooth & Creamy Hard Candy (Sugar Free)
A dreamy treat that will remind you of your favorite ice cream flavors. Promotes weight loss.
Per 4 pieces: 40 cal, 1 g fat (0.5 g sat), 15 g carbs, 10 mg sodium, 0 g fiber, 0 g protein
11. Dove Promises Silky Smooth Dark-Chocolate-Almond
Dark chocolate stacked with heart-healthy cocoa flavonols and monounsaturated fats. Fights heart disease.
Per 5 pieces: 200 cal, 16 g fat (10 g sat), 14 g carbs, 0 mg sodium, 3 g fiber, 2 g protein
1. Haagen-Dazs Fat-Free Cranberry Blueberry Sorbet
A refreshing new fat-free treat made with antioxidant-loaded cranberry and blueberry purees. Promotes weight loss; fights heart disease.
Per 1/2 cup: 100 cal, 0 g fat, 25 g carbs, 0 mg sodium, < 1 g fiber, 0 g protein
2. Skinny Cow Truffle Bars
Decadent ice cream bars drizzled with creamy chocolate ribbons. Promotes weight loss.
Per bar: 100 cal, 2.5 g fat (1.5 g sat), 19 g carbs, 50 mg sodium, 3 g fiber, 3 g protein
3. Smart Ones Mint Chocolate Chip Sundae
If you love Thin Mint Girl Scout cookies, you'll luv this. Promotes weight loss.
Per serving: 150 cal, 3 g fat (1.5 g sat), 28 g carbs, 130 mg sodium, 1 g fiber, 4 g protein
4. Ben & Jerry's FroYo Chocolate Fudge Brownie
The delicious chocoholic blend not only is thigh-friendly but also delivers 150 milligrams of calcium. Builds bone; fights heart disease.
Per 1/2 cup: 170 cal, 2.5 g fat (0.5 g sat), 34 g carbs, 95 mg sodium, 1 g fiber, 5 g protein
5. Country Choice Organic Soft Baked Oatmeal Chocolate Chip Cookies
You'll swear your grandma just took them out of the oven. Fights heart disease.
Per cookie: 100 cal, 4 g fat (1 g sat), 15 g carbs, 60 mg sodium, 1 g fiber, 1 g protein
6. Weight Watchers Chocolate Brownie
Fudgy, chewy, and soft. In short, it's the perfect brownie. Promotes weight loss.
Per brownie: 120 cal, 3.5 g fat (1 g sat), 24 g carbs, 100 mg sodium, 4 g fiber, 2 g protein
7. JELL-O Sugar-Free Chocolate Pudding Singles
One-serving pouches so you don't have to make a whole tub. Promotes weight loss; builds bone.
Per pouch, with fat-free milk: 80 cal, 0 g fat, 15 g carbs, 375 mg sodium, <1 g fiber, 5 g protein
8. Kozy Shack Simply Well Green Tea Chai Pudding (YUM!!)
The hint of green tea makes a delicious calorie-controlled treat. Promotes weight loss; builds bone.
Per cup: 100 cal, 1 g fat (0 g sat), 17 g carbs, 125 mg sodium, 3 g fiber, 3 g protein
9. Sunsweet PlumSweets
Dried plum bits coated in dark chocolate (think tons of antioxidants!). Fights cancer.
Per 14 pieces: 120 cal, 6 g fat (3 g sat), 19 g carbs, 5 mg sodium, 2 g fiber, 1 g protein
10. Baskin-Robbins Smooth & Creamy Hard Candy (Sugar Free)
A dreamy treat that will remind you of your favorite ice cream flavors. Promotes weight loss.
Per 4 pieces: 40 cal, 1 g fat (0.5 g sat), 15 g carbs, 10 mg sodium, 0 g fiber, 0 g protein
11. Dove Promises Silky Smooth Dark-Chocolate-Almond
Dark chocolate stacked with heart-healthy cocoa flavonols and monounsaturated fats. Fights heart disease.
Per 5 pieces: 200 cal, 16 g fat (10 g sat), 14 g carbs, 0 mg sodium, 3 g fiber, 2 g protein
Quick Easy Meals
Open-Faced Veggie Sandwich
* grilled zucchini
* eggplant
* roasted peppers
* artichoke hearts
* 1 oz part-skim mozzarella cheese layered on 1 slice whole-grain bread
* add balsamic vinegar
Spaghetti Squash
* 1 spaghetti squash halved and seeds removed
* microwave (cut side up, covered with plastic wrap) for 12 minutes and scrape out
flesh with a fork
* mix with marinara sauce, 2 Tbsp Parmesan cheese and 3 small turkey meatballs
Pasta Salad
* 1/2 cup whole-wheat pasta
* steamed asparagus tips
* 4 oz shrimp
* 2 tbsp parmesan cheese
* add marinara sauce
Baked Wild Salmon
* 3 oz salmon, brushed with olive oil and baked, skin side down, for about 10 minutes at 425°F
* steamed artichoke mixed green salad with 1 tbsp vinaigrette (honey, nutmeg, and cinnamon)
* 1/2 cup quinoa
* grilled zucchini
* eggplant
* roasted peppers
* artichoke hearts
* 1 oz part-skim mozzarella cheese layered on 1 slice whole-grain bread
* add balsamic vinegar
Spaghetti Squash
* 1 spaghetti squash halved and seeds removed
* microwave (cut side up, covered with plastic wrap) for 12 minutes and scrape out
flesh with a fork
* mix with marinara sauce, 2 Tbsp Parmesan cheese and 3 small turkey meatballs
Pasta Salad
* 1/2 cup whole-wheat pasta
* steamed asparagus tips
* 4 oz shrimp
* 2 tbsp parmesan cheese
* add marinara sauce
Baked Wild Salmon
* 3 oz salmon, brushed with olive oil and baked, skin side down, for about 10 minutes at 425°F
* steamed artichoke mixed green salad with 1 tbsp vinaigrette (honey, nutmeg, and cinnamon)
* 1/2 cup quinoa
Thursday, June 17, 2010
Sinus pressure/ Allergy tips (Part 2)
When you have all the symptoms of allergies (sinus pressure, nasal congestion, runny nose, itchy/watery eyes) and it's NOT a regular cold (virus), then you have what's called a "hay fever." Try to follow some tips mentioned in Part 1 because you don't want the allergies to worsen.
Below are the complications of a hay fever/sinus allergies: (mayo clinic)
1. Reduced quality of life. Hay fever can interfere with your enjoyment of activities and cause you to be less productive. For many people, hay fever symptoms lead to absences from work or school.
2. Poor sleep (this is the worst for me!). Hay fever symptoms can keep you awake or make it hard to stay asleep.
3. Worsening asthma (or could cause asthma). If you have asthma, hay fever can worsen signs and symptoms such as coughing and wheezing.
4. Sinusitis. Prolonged sinus congestion due to hay fever may increase your susceptibility to sinusitis — an infection or inflammation of the membrane that lines the sinuses.
5. Ear infection. In children, hay fever often is a factor in middle ear infection.
***I personally hate having poor sleep and bothersome sinus pressures. Not only I get all grumpy, it takes me forever to do things I could normally do a lot faster (due to lack of concentration)***
___________________________________________________
So here's another set of tips for treatment/relief (aside from reducing certain intake of food--see Part 1): (recommended by mayo clinic)
1. Appropriate drugs to reduce the inflammation (click on the link) . Please don't buy random over-the-counter nasal sprays. THEY COULD WORSEN YOUR ALLERGIES.
2. Salt water nasal wash. I know it sounds horrible. But hey, the doctors recommend it as a very effective way to relieve nasal congestion.
3. For those who are allergic to pollen:
- Don't hang your clothes outside because pollens may stick to them
- Yeah.. have someone else to do the mowing or the gardening
- Use high-efficiency particulate air (HEPA) filter in your bedroom (make sure you clean those filters!)
4. For those who are allergic to dust mites:
- Vacuum weekly
- IF possible, stay away from carpets! dust mites LOVE them.
- Use dehumidifier (HEPA filters)
- Use allergy proof mattress, pillows, and blankets (yes, they exist!)
- Wash bedding, blankets, pillow case once a week.
***Bottom line, there's NO pill that would cure our allergies (sigh). But the good news is we can STAY AWAY from the allergens as much as possible. I know changing and improving our lifestyle is hard (I know because I'm also a "victim" of this incurable HASSLE)--but improving and living a healthy lifestyle that is unique for us is THE BEST MEDICINE OF ALL.***
Below are the complications of a hay fever/sinus allergies: (mayo clinic)
1. Reduced quality of life. Hay fever can interfere with your enjoyment of activities and cause you to be less productive. For many people, hay fever symptoms lead to absences from work or school.
2. Poor sleep (this is the worst for me!). Hay fever symptoms can keep you awake or make it hard to stay asleep.
3. Worsening asthma (or could cause asthma). If you have asthma, hay fever can worsen signs and symptoms such as coughing and wheezing.
4. Sinusitis. Prolonged sinus congestion due to hay fever may increase your susceptibility to sinusitis — an infection or inflammation of the membrane that lines the sinuses.
5. Ear infection. In children, hay fever often is a factor in middle ear infection.
***I personally hate having poor sleep and bothersome sinus pressures. Not only I get all grumpy, it takes me forever to do things I could normally do a lot faster (due to lack of concentration)***
___________________________________________________
So here's another set of tips for treatment/relief (aside from reducing certain intake of food--see Part 1): (recommended by mayo clinic)
1. Appropriate drugs to reduce the inflammation (click on the link) . Please don't buy random over-the-counter nasal sprays. THEY COULD WORSEN YOUR ALLERGIES.
2. Salt water nasal wash. I know it sounds horrible. But hey, the doctors recommend it as a very effective way to relieve nasal congestion.
3. For those who are allergic to pollen:
- Don't hang your clothes outside because pollens may stick to them
- Yeah.. have someone else to do the mowing or the gardening
- Use high-efficiency particulate air (HEPA) filter in your bedroom (make sure you clean those filters!)
4. For those who are allergic to dust mites:
- Vacuum weekly
- IF possible, stay away from carpets! dust mites LOVE them.
- Use dehumidifier (HEPA filters)
- Use allergy proof mattress, pillows, and blankets (yes, they exist!)
- Wash bedding, blankets, pillow case once a week.
***Bottom line, there's NO pill that would cure our allergies (sigh). But the good news is we can STAY AWAY from the allergens as much as possible. I know changing and improving our lifestyle is hard (I know because I'm also a "victim" of this incurable HASSLE)--but improving and living a healthy lifestyle that is unique for us is THE BEST MEDICINE OF ALL.***
Sinus pressure/ Allergy tips (Part 1)
Are you having sinus pressures? Do you think you have allergies all year round? (like me, most of the time). Then, your allergies may not be from the seasonal pollens but from DUST MITES. What makes you have allergies is their feces.. i know, gross
The following is a list of tips for those who are suffering (I occasionally do!). I know it's a long list but when you're having crazy itches at night and getting red spots in the morning.. AND/OR you're having sinus pressures, nasal congestion, or phlegm that distracts you from concentrating.. you might as well try some of them, if not ALL).
Allergy control tips from dust mites: (source: mayo clinic)
1. Use allergen-proof bed covers.
Cover your mattress and pillows in dust-proof or allergen-blocking covers. These covers, made of either vinyl or tightly woven fabric, prevent dust mites from colonizing the mattress or pillows. Encase box springs in vinyl or plastic covers.
2. Wash bedding weekly.
Wash all sheets, blankets, pillowcases and bedcovers in hot water that is at least 130 F (54.4 C) to kill dust mites and remove allergens. If bedding can't be washed hot, put the items in the drier for at least 20 minutes at a temperature above 130 F (54.4 C) to kill the mites. Then wash and dry the bedding to remove allergens. Freezing nonwashable items for 24 hours also can kill dust mites, but this won't remove the allergens.
3. Keep humidity low.
Maintain a relative humidity between 30 and 50 percent in your home. A dehumidifier or air conditioner can help keep humidity low, and a hygrometer (available at hardware stores) can measure humidity levels.
4. Choose bedding wisely.
Avoid wool or down bedcovers that trap dust easily and are difficult to clean frequently.
5. Buy washable stuffed toys.
Wash them often in hot water and dry thoroughly. Also, keep stuffed toys off beds (Yeah.. take your teddy bear off the bed!).
6. Remove dust.
Use a damp or oiled mop or rag rather than dry materials to clean up dust. This prevents dust from becoming airborne and resettling.
7. Vacuum regularly.
Vacuuming carpeting and upholstered furniture removes surface dust — essentially the dust mites' food supply — but vacuuming isn't effective at removing most dust mites and dust mite allergens. Use a vacuum cleaner with a double-layered microfilter bag or a high-efficiency particulate air (HEPA) filter to help decrease house-dust emissions from the cleaner. If your allergies are severe, leave the area being vacuumed while someone else does the dirty work. Stay out of the vacuumed room for 20 minutes after vacuuming.
8. Cut clutter.
If it collects dust, it also collects dust mites. Remove knickknacks, tabletop ornaments, books, magazines and newspapers from your bedroom.
9. Remove carpeting and other dust mite habitats.
Carpeting provides a comfortable habitat for dust mites. This is especially true if carpeting is over concrete, which holds moisture easily and provides a humid environment for mites. If possible, replace wall-to-wall bedroom carpeting with tile, wood, linoleum or vinyl flooring. Consider replacing other dust-collecting furnishings in bedrooms, such upholstered furniture, nonwashable curtains and horizontal blinds.
10. Air purifiers
Air purifiers collect airborne dust in your home and can help with controlling dust if you also maintain vigorous cleaning practices. But purifiers won't remove dust mites because the mites are too heavy to remain airborne long enough to be filtered through an air purifier. Some dust mites may be airborne right after cleaning, but they quickly settle again onto surfaces.
**********************************************************
Here are list of foods that are harmful or make your symptoms worse when you have allergies:
- meat, esp. fats from meat intake; eat fish or beans for protein!
- trans fat: peanut butter, margarine, butter, instant food, fast food, processed/canned food, biscuits, cookies, etc.
- orange juice
- white rice, white flour (take brown rice or whole grain instead)
- jams (sugary processed food)
- food with lots of histamines (that's why our allergy medicines have "anti-histamines"): milk, cheese, spinach, tuna, eggplant, red wine, yeast, mackerel
- food that create histamines in our body, such as: egg whites, strawberries, chocolate, tomatoes, oranges, alcohol.
The following is a list of tips for those who are suffering (I occasionally do!). I know it's a long list but when you're having crazy itches at night and getting red spots in the morning.. AND/OR you're having sinus pressures, nasal congestion, or phlegm that distracts you from concentrating.. you might as well try some of them, if not ALL).
Allergy control tips from dust mites: (source: mayo clinic)
1. Use allergen-proof bed covers.
Cover your mattress and pillows in dust-proof or allergen-blocking covers. These covers, made of either vinyl or tightly woven fabric, prevent dust mites from colonizing the mattress or pillows. Encase box springs in vinyl or plastic covers.
2. Wash bedding weekly.
Wash all sheets, blankets, pillowcases and bedcovers in hot water that is at least 130 F (54.4 C) to kill dust mites and remove allergens. If bedding can't be washed hot, put the items in the drier for at least 20 minutes at a temperature above 130 F (54.4 C) to kill the mites. Then wash and dry the bedding to remove allergens. Freezing nonwashable items for 24 hours also can kill dust mites, but this won't remove the allergens.
3. Keep humidity low.
Maintain a relative humidity between 30 and 50 percent in your home. A dehumidifier or air conditioner can help keep humidity low, and a hygrometer (available at hardware stores) can measure humidity levels.
4. Choose bedding wisely.
Avoid wool or down bedcovers that trap dust easily and are difficult to clean frequently.
5. Buy washable stuffed toys.
Wash them often in hot water and dry thoroughly. Also, keep stuffed toys off beds (Yeah.. take your teddy bear off the bed!).
6. Remove dust.
Use a damp or oiled mop or rag rather than dry materials to clean up dust. This prevents dust from becoming airborne and resettling.
7. Vacuum regularly.
Vacuuming carpeting and upholstered furniture removes surface dust — essentially the dust mites' food supply — but vacuuming isn't effective at removing most dust mites and dust mite allergens. Use a vacuum cleaner with a double-layered microfilter bag or a high-efficiency particulate air (HEPA) filter to help decrease house-dust emissions from the cleaner. If your allergies are severe, leave the area being vacuumed while someone else does the dirty work. Stay out of the vacuumed room for 20 minutes after vacuuming.
8. Cut clutter.
If it collects dust, it also collects dust mites. Remove knickknacks, tabletop ornaments, books, magazines and newspapers from your bedroom.
9. Remove carpeting and other dust mite habitats.
Carpeting provides a comfortable habitat for dust mites. This is especially true if carpeting is over concrete, which holds moisture easily and provides a humid environment for mites. If possible, replace wall-to-wall bedroom carpeting with tile, wood, linoleum or vinyl flooring. Consider replacing other dust-collecting furnishings in bedrooms, such upholstered furniture, nonwashable curtains and horizontal blinds.
10. Air purifiers
Air purifiers collect airborne dust in your home and can help with controlling dust if you also maintain vigorous cleaning practices. But purifiers won't remove dust mites because the mites are too heavy to remain airborne long enough to be filtered through an air purifier. Some dust mites may be airborne right after cleaning, but they quickly settle again onto surfaces.
**********************************************************
Here are list of foods that are harmful or make your symptoms worse when you have allergies:
- meat, esp. fats from meat intake; eat fish or beans for protein!
- trans fat: peanut butter, margarine, butter, instant food, fast food, processed/canned food, biscuits, cookies, etc.
- orange juice
- white rice, white flour (take brown rice or whole grain instead)
- jams (sugary processed food)
- food with lots of histamines (that's why our allergy medicines have "anti-histamines"): milk, cheese, spinach, tuna, eggplant, red wine, yeast, mackerel
- food that create histamines in our body, such as: egg whites, strawberries, chocolate, tomatoes, oranges, alcohol.
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