Kicking the Bad Habit

Kicking the Bad Habit | Del Monte Philippines: "

It is often hard for adults to admit to having a bad habit--whether it’s smoking, eating fatty foods, drinking or even seemingly common habits like staying up all night on social networks. However, if it becomes detrimental to one’s well-being, the habit needs to be stopped. Then again, how do you stop doing something that you have been completely accustomed to—in a way that you really can’t do without it?
Patricia A. Farrell, PhD, a clinical psychologist in Englewood, N.J. and author of How to Be your Own Therapist, suggests a three-step solution:

1. Be conscious of it. The first step is to figure out when and why you do the bad habit.  Identify what triggers it.  Why, for example, do you smoke a pack of cigarettes every evening. “If you can take note of when you are doing it, under what circumstances ,and what feelings are attached to it, you might be able to figure out why you are doing it and be able to stop it," says Susan Jaffe, MD, a psychiatrist in private practice in New York City.

2. Put it in writing. Logging the habit in a journal allows you to track your bad habit, and serves as a useful tool that you can use as reference later on.  Write down the emotions, struggles, and satisfactions that you feel when you engage in the bad habit so that you are more conscious of these “ticks” once you feel the need to do it again. James Claiborn, PhD, a psychologist in South Portland, Maine, and the co-author of The Habit Change Workbook, suggests that you “write out a list of the pros and cons of this behavior and keep a record of when you do it.  Measurement of anything tends to change it and makes people much more aware  of it in the first place."

3. Bait and Switch. Upon determining what makes your habit “tick,” find another form that can serve as a substitute for that bad habit. If you feel the need to smoke, try jogging or jumping jacks to give you a runner’s high.  If you’re a heavy online user, try playing a musical instrument to relax your mind. Or if you feel like eating too much, switch to a healthy serving of Del Monte Pineapple or Del Monte Fruit Snacks instead to refresh your palate.

Kicking a bad habit can be challenging at first, but with the right mindset, you can turn your life around. Think positive, affirm that you can stop the bad habit, and start a new positive vibe by taking care of your body with exercise and an enthusiastic  new outlook on life!

"
'via Blog this'

Foods For Hair Loss Management

Foods For Hair Loss Management | Del Monte Philippines: "

Did you know that the quality (and quantity) of your hair can be linked to the food you eat? New York nutritionist Lisa Drayer, MA, RD, author of The Beauty Diet, says: "Just like every other part of your body, the cells and processes that support strong, vibrant hair depend on a balanced diet."  What you eat on a daily basis can affect the strength, growth, and overall feel of your hair, so if you are particularly concerned about your crowning glory and dread its loss as you reach more mature years, read on to find out about how simple foods can help prevent hair loss and improve the quality of your hair.

As an added bonus, at the end of each food is a link to a Del Monte recipe that you can easily prepare for yourself and the family!

Fish. Rich in vitamin D and protein, key components for strong hair. Fish also have omega-3 fatty acids that are essential in growing hair. Since our body cannot create fatty acids, stocking up on salmon, sardines, herring, trout, and mackerel can help you grow your hair out to a beautiful length. Del Monte recipe: Fish Tokwa Menudo

Walnuts. Walnuts are the only kind of nuts that are rich in Omega-3 Fatty acids, biotin, and vitamin E, all of which are essential in protecting hair cells from damage. Copper, which helps keep our hair’s natural color, is also present in walnuts: Del Monte recipe: Fruit Toffee Pie

Spinach. Spinach is fully-loaded with iron, beta carotene, folate, and vitamin C, which help keep hair follicles healty and helps keep scalp oils circulating. Other similarly nutrient-rich dark, leafy vegetables such as broccoli, kale, water spinach, and swiss chard, are also rich in scalp-nourishing nutrients.

Tomatoes. The ripe fruits of the tomato vine are rich in vitamin C, which also helps keep your immune system up. Del Monte recipe:  Stuffed tomatoes

By keeping a closer eye on your diet, you can help prevent hair loss or keep your hair healthy and shiny!

"
'via Blog this'

NESTLÉ: How to Eat and Drink for Exercise

Things you need to know:

1. Eat a light and healthy meal before exercising. If you don’t eat, you may feel sluggish or lightheaded during exercise. Try NESTLÉ Fruit Selection Yogurt, NESTLÉ NESVITA Pro-Weight Management Non-fat Milk, or NESVITA Cereal Beverage. A slice of bread or a small piece of fruit are also good choices. And then wait one or two hours before starting any activity.

2. If you need to eat a big meal before exercising, wait it out. Large meals usually take 3 to 4 hours to be completely digested. The ideal time to wait before starting any fitness activity is about:

• 1/2 hour after a light snack
• 1 hour after a light meal, heavy snack, or meal replacement drink
• 2 hours after a regular meal
• 3 hours after a big feast

3. Don’t eat while exercising. If you do, your body shifts fluid and blood away from your muscles and into the gastrointestinal tract. This increases your risk of stomach ache or muscle cramps.

4. Make sure you’re well hydrated before, during and after exercise. Muscle cramps are caused by excess water loss or dehydration through perspiration. Prevent cramps after exercise, specially the night after exercise, by keeping well hydrated.

• Drink at least 2 cups of water about 2 hours before exercise.
• Drink another 2 cups of water within 20 minutes of exercise.
• And drink water during exercise. Whether you feel thirsty or not, drink 1/2 cup of water every 10-15 minutes. 
• After exercise, compare your post-exercise weight with your pre-exercise weight and drink 2 to 3 cups of water for every pound lost.

5. It’s very important to eat a healthy meal after a workout. This helps the muscles recover and replaces their glycogen stores. Glycogen is the fuel we burn when we exercise.

6. It is not advised to eat a heavy meal in the first hour after exercise. Have a snack or light meal about 30 minutes after exercise. The ideal post-exercise snack is light and nutritious, like a cup of NESTLÉ NESVITA Pro-Weight Management Non-fat Milk, NESTLÉ Acti-V or NESTLÉ Fruit Selection Yogurt.

7. Avoid consuming too much fatty food just before exercising. Fats are harder to digest and remain in your stomach longer, and thus may cause you to feel uncomfortable.

Source: 

https://www.nestle.com.ph/

Don’t lose sleep over it!

If you’re one of those who choose work over sleep, then this is for you. You’ll learn why sleep is important, and discover ways to ensure that you get a good night’s rest every time.

There are many things that stress us these days: work, family problems, money issues, social responsibilities, and more. And because of all the stress, a lot of people tend to get less sleep than they need. They actually allow stress to keep them awake at night.

The importance of getting enough sleep

When you sleep, you help your body rejuvenate itself to prepare for next day’s activities. Sleep helps keep you healthy, energetic, mentally sharp and able to cope with stress more effectively. Your brain is able to function properly and concentrate better whenever you get enough sleep, which should be around 8 hours each night.

The Nestle Club suggests six reasons to get enough sleep:

1. Learning and memory. Sleep helps the brain to commit new information to memory.
2. Metabolism and weight. Chronic sleep deprivation may cause weight gain by affecting the way our bodies process and store carbohydrates and by altering levels of hormones that affect our appetite.
3. Safety. A lack of sleep contributes to a greater tendency to fall asleep during the daytime. These lapses may cause falls and mistakes such as medical errors, air traffic mishaps, and road accidents.
4. Mood. Sleep loss may result in irritability, impatience, inability to concentrate, and moodiness. Too little sleep can also leave you too tired to do the things you like to do.
5. Cardiovascular health. Serious sleep disorders have been linked to hypertension, increased stress hormone levels, and irregular heartbeat.
6. Disease. Sleep deprivation alters immune function, including the activity of the body's killer cells. Keeping up with sleep may also help fight many of the diseases prevalent today.

How to sleep better when you’re stressed

When you’re stressed, your muscles tense and keep you from falling into the relaxed state necessary for proper sleep. So to get healthy sleep, experts recommend proper management and prevention of stress.

8 ways to get good sleep

1. Make sleep a priority. Try to clear your mind of the things that you still need to do and help your body rest. If there is something that you really need to think about, simply write it down then put it out of your mind. You can just go back to it in the morning then take appropriate action.
2. Give yourself time to unwind. Stop doing mentally demanding work several hours before sleeping so your brain can calm down before you try to sleep.
3. Have a sleep ritual. You can do some light reading or meditation to relax your mind and body. If you do the same things each night before bed, these work to signal your body to start settling down.
4. Go to bed around the same time each night. And wake up close to the same time in the morning, even on weekends. This way, your body and mind will get used to a comfortable routine.
5. Make your sleeping quarters comfortable. Maintain a cool, quiet and dark room, complete with a comfy mattress and bed linen.
6. Exercise regularly. To relieve tension and stress, exercise. But don’t do it too close to bedtime.
7. Take a warm bath. Warm water relaxes the muscles and the mind.
8. Take power naps! They increase productivity and keep you energetic and alert.

Sources:
https://www.nestle.com.ph/

Why antioxidants are good for us

We all know that oxygen is essential for our bodies to function. But scientific studies have shown that oxygen can produce toxic substances as well. Some examples of these toxins are peroxide, superoxide, hydroxyl radicals, and something called “excited stage oxygen.”

When these substances combine with other molecules in the body, “free-radicals” are formed. These are high-energy chemical substances that can damage our healthy cells and cause diseases like inflammation and infections, degenerative arthritis, diabetes, cancer and cardiovascular disease. This free-radical damage is also known as oxidization.

Antioxidants work by preventing excessive oxidization and repairing the damage to the cells. Normally, our bodies can supply its own antioxidants. But when there is rapid production of free-radicals (from exercise, smoking, exposure to radiation or other metabolic processes like the breaking down of food), our bodies will need an additional supply of antioxidants from external sources.

Here’s an experiment you can do right in your kitchen. Cut an apple until it begins to turn brown. This discoloration is due to oxygen reacting with the apple, creating free-radicals. This is oxidization at work. Then, dip the apple in some lemon juice or orange juice, which contains vitamin C (an antioxidant), and watch the discoloration slow down. The vitamin C in the juice decreases the rate of free-radical activity taking place in the apple.

A recent study conducted by researchers from London found that 5 servings of fruits and vegetables daily can reduce the risk of stroke by 25 percent. Antioxidants may also enhance immune defense and therefore lower the risk of cancer and infection.

Boost your body’s antioxidant level by consuming these foods:

Examples of Antioxidants	Food Sources
Carotenoids	broccoli, spinach, squash, melon, sweet potato, carrots
Vitamin C	citrus fruits, green peppers, broccoli, green leafy vegetables, strawberries, tomatoes
Vitamin E	nuts and seeds, whole grains, green leafy vegetables, vegetable oil and liver oil
Vitamin A	carrots, broccoli, tomatoes, peaches, sweet potato, melon, squash, cabbage, pechay, watermelon
Selenium	fish and shellfish, red meat, grains, eggs, chicken, garlic
Lycopene	tomatoes, watermelon, guava
Lutein	corn, mango, broccoli, kiwi, spinach, melon, cabbage, egg yolks, peas
Lignan	oatmeal, sesame seeds, cashew, broccoli
Flavonoids/Polyphenols	coffee, tea, soy, red wine, purple grapes, onions, apples

Coffee, in particular, is an important and common source of antioxidants in many people’s diet throughout the world. Unlike food types that we can sometimes tire of, coffee remains a constant in our daily routine, ensuring that we receive antioxidants on a daily basis. So go ahead and enjoy a cup of antioxidants with NESCAFÉ and make it part of your daily habit!

Sources:
http://www.nlm.nih.gov/medlineplus/antioxidants.htmlhttp://www.healthcastle.com/antioxidant.shtmlhttp://www.eatright.org/cps/rde/xchg/ada/hs.xsl/home_9660_ENU_HTML.htmhttp://www.eatright.org/cps/rde/xchg/ada/hs.xsl/home_4634_ENU_HTML.htmhttp://www.nestle.com.ph/nescafe/positivecoffeenews/topics_wellness_howantioxidants.htm

THE BENEFITS OF GOOD BACTERIA

In recent years, the increasing awareness on the relationship between health and diet has also led to a growing demand for food products that promote health beyond supplying basic nutrition. Two of the components that are present in foods, or that can be incorporated into foods, are prebiotics and probiotics. Both yield health benefits when they interact with the gastrointestinal (GI) tract.

Probiotic microorganisms like BIFIDUS are actually bacteria and yeasts that have been used for thousands of years to ferment food such as yogurts and other cultured dairy products.

According to Nestlé clinical studies, BIFIDUS has many health benefits which include:

• Restoration of the natural balance of healthy bacteria
• Reduction of risks of stomach and gut infections
• Support or stimulation of the immune system
• Prevention of stomach problems such as gastritis and ulcers

Prebiotics, on the other hand, are found naturally in many foods but can also be isolated from plants or synthesized. The International Food Information Council maintains that in order for a food ingredient to be classified as a prebiotic, it has to be proven that it:

• is not broken down in the stomach or absorbed in the GI tract
• is fermented by the GI microflora
• selectively stimulates the growth or activity of intestinal bacteria that are associated with health and wellbeing

Let kids benefit from two kinds of prebiotics:

1. PREBIO 1 helps maintain a healthy gut by reducing the negative effects of harmful bacteria in the digestive system as well as preventing constipation by improving a child’s bowel regularity and stool quality. PREBIO 1 contains Inulin (30%) & FOS (70%) which are two types of dietary fibers that are used as food by the probiotics (Bifidobacteria and Lactobacillus).
2. PREBIO 3 contains higher levels of proteins, calcium and essential fatty acids (LA and ALA). All these help support the overall growth and development of children. They also promote the growth of beneficial intestinal bacteria aside from improving bowel function and preventing constipation. PREBIO 3 further ensures the supply of essential fatty acids needed for the development of the nervous system, including the brain, and helps build stronger bones.

Synbiotics happen when probiotics are taken together with prebiotics, which support the probiotic’s growth. Both of these work in a synergistic way to more efficiently promote the probiotics’ benefits.

Source:

https://www.nestle.com.ph/

NESTLÉ: THE JOYS OF CHOOSING WELLNESS

The global financial crisis has negatively affected many areas in people’s lives. Don’t let it influence your health as well! With the many challenges of today’s economy, 2009 is the best time to begin on a journey to wellness.

According to the World Health Organization (WHO), wellness is “the state of complete physical, mental and social well-being, and not merely the absence of disease.” This status can be achieved by eating right, exercising regularly and finding balance in the physical, mental, emotional and spiritual aspects of life.

Wouldn’t it be great to have the energy to live an active, fulfilling life whether you are in your 20’s, 40’s, 60’s or 80’s? You CAN live life to the fullest! Through the “I Choose Wellness” advocacy, Nestlé aims to partner with consumers in pursuing a healthy lifestyle. Get involved in physical activities through exercise and competitive sports by joining events like the MILO Marathon or the NESTEA Beach Volleyball. Keep moving, it’s good for you!

Make the decision to pursue the Wellness lifestyle TODAY:

Eat healthy. Watch what you eat and let the Food Guide Pyramid assist you in planning your and your family’s meals. Drink plenty of fluids to keep hydrated. Eat the correct servings from the rice and grains group as these supply carbohydrates for energy, B vitamins for a healthy nervous system, and iron which is used to carry oxygen in the blood, among many others. Aside from cooked rice and bread, try NESVITA Oatmeal and NESTLÉ FITNESSE Cereal that both have fiber and will help you feel fuller, longer.

Don’t forget to include fruits and vegetables in your diet. These foods contain vitamins, minerals and antioxidants that the body needs for all its functions. Select fresh fruits and veggies in season or snack on NESTLÉ Fruit Selection yogurt which will provide you with calcium and good bacteria that help in having a healthy digestive system.

Know that the right foods will give you more energy and more stamina to face challenges every day. Eating healthy allows you to look great, feel great and get ready to confidently take on anything and everything to achieve your other goals!

Be physically active. Make regular exercise part of your Wellness lifestyle. Going to the gym is not the only way to keep fit. Just take 10,000 steps a day to burn calories, tone your muscles and improve your figure and posture. Do this by taking the stairs instead of the elevator, manually change channels on the TV instead of using the remote control or walk to your officemate’s desk to talk to her in person instead of using the phone. Find other creative ways to reach that 10,000 steps goal. As you lose body moisture, remember to re-hydrate with a refreshing glass of NESTEA Iced Tea.

Find joy in simple pleasures. When you look great and feel great, you will feel good about yourself and have more confidence to do whatever you set your mind on. Boost your self-esteem and nourish your spirit. Take a NESCAFÉ break by yourself or with a dear friend. Talk about nothing… talk about everything. Savor your friendship and all the goodness that life has to offer. Recognize that slowing down every now and then is time well spent.

Cook your way to a healthier heart

Heart disease is something that just about inflicts most people. Some blame it on heredity, old age or other excuses that may come in handy. Now, we know better. We know that smoking, drinking alcohol, lack of physical activity and poor choices multiply our risk of having heart disease.

According to the National Nutrition and Healthy Survey (NNHeS 2003-2004) conducted by the Food and Nutrition Research Institute, Department of Science and Technology (FNRI-DOST), the Department of Health (DOH) and 14 medical associations, the overall prevalence of coronary arterial disease (CAD) based on previous diagnosis is 1.8 percent while the prevalence of hypertension based on a single visit among Filipino adults is 22.5 percent. This means that about one out of five Filipino adults, 20 years old and above is hypertensive.

All of us know that we should be eating foods that are nutritious and healthy. However, changing our eating habits is not the only thing that has to be done. Moreover, we can also change the way we cook our food at home. Heart healthy cooking at home does not need to be boring or bland. Here are some cooking tips for a healthier heart:

• Use less fat. The three R’s can be memorized to help remember these. These are: remove, replace and reduce. Some fatty ingredients can be removed without doing any harm to a recipe. If we cannot stand the thought of removing a fatty ingredient from a recipe, consider replacing it with other low fat-ingredient such as tokwa, tofu, beans, rootcrops, low-fat milk, etc. There are many good replacements for fatty ingredients that do relatively little harm to a recipe. If none of these suggestions is good enough, consider reducing the amount of fatty ingredient particularly saturated fats.
• Use less sugar. Nowadays, we are eating more sugar than ever. Cutting back on sugar intake is a good idea. It would also mean less calorie intake. The bulk of this sugar is coming from softdrinks, baked goods, candies and frozen milk desserts.
• Add fruits and vegetables. By adding fruits and vegetables to recipes, vitamins, minerals and fiber content increases. Local foods, such as puto and maja blanca, can be more appetizing by incorporating fruits and vegetables.
• Use lean meat. Leaner meats include chicken breast, pork tenderloin, and ground sirloin. Try to limit servings to three to four pieces of matchbox-sized meat.

The Nutritional Guidelines for Filipinos (NGF) developed by a technical working group led by the FNRI-DOST recommends eating a variety of foods everyday. The wider the variety of the diet with each group consumed in the right amount, the greater the likelihood that the body is getting all the essential nutrients it needs.

Diet, together with a healthy lifestyle, is the key to having a good and healthy heart. With just few adjustments, your home cooking will be healthier and better for our family.

For more information on food and nutrition, contact Dr. Mario V. Capanzana, Director, FNRI-DOST, DOST Compound, General Santos Avenue, Bicutan, Taguig City. Direct lines and fax: (02) 8373164; trunklines: 837-2071 locals 2296 & 2284, 837-8113, locals 318 & 319; website: www.fnri.dost.gov.ph; e-mail: mvc@fnri.dost.gov.ph, mar_v_c@yahoo.com.

FNRI-DOST S&T Media Service

Catherine Rose P. Josue