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11 Mabubuting Epekto ng Tea, Alamin!

Mahilig ka ba sa tea, bes? Alam mo bang maraming magagandang epekto ang tea sa ating katawan at kalusugan? Isa na nga dyan ay nakatutulong ito sa pagbabawas ng timbang! Isn’t it amazing? Kaya alamin na natin ang iba pang benefits ng tea dito 👇

Weight Loss
Tea increases the metabolism. The polyphenol found in green tea works to intensify levels of fat oxidation and the rate at which your body turns food into calories.

Diabetes
Green tea apparently helps regulate glucose levels slowing the rise of blood sugar after eating.

Cholesterol
Tea reduces bad cholesterol in the blood and improves the ratio of good cholesterol.

Heart Attack
Tea works on the lining of blood vessels, helping keep them stay relaxed and better able to withstand changes in blood.

Blood Pressure
Regular consumption of green tea is thought to reduce the risk of high blood pressure.

Depression
Amino acid is thought to provide a relaxing and tranquilizing effect and be a great benefit to tea drinkers.

Esophageal Cancer
It can reduce the risk of esophageal cancer, but it is also widely thought to kill cancer cells.

Anti-viral
Tea catechins are strong antibacterial and antiviral agents which make them effective for treating everything from influenza to cancer.

Tooth Decay
The chemical antioxidant “catechin” in tea can destroy bacteria and viruses that cause throat infections, dental caries.

Alzheimer’s and Parkinson’s
It is said to delay the deterioration caused by Alzheimer’s and Parkinson’s. Studies carried out on mice showed that green tea protected brain cells from dying and restored damaged brain cells.

Skincare
Tea can apparently also help with wrinkles and the signs of aging. This is because of their antioxidant and anti-inflammatory activities.

Tea production all over the world

China – 1,275,384
India – 805,180
Kenya – 345,800
Sri Lanka – 318,470
Turkey -198,046
Vietnam -174,900

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Sa isang tasa ng tsaa pa lang ng tea, napakarami nang benefits na makukuha. Paano pa kaya kung aaraw arawin mo pa, ‘di ba? Kaya go na bes! Say yes to tea! 👍✔️

(Photo and info from Google Images)

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The Healthy Fats and Oils, Bow!

Ngayong alam na natin ang iba’t ibang good and healthy fats, mas pag-aralan pa natin ang iba pang mga fats/oils na makatutulong upang mas ma-achieve ang iyong #bodygoals !

FATS/OILS:
CLEANING UP YOUR DIET BY USING THE RIGHT FATS & OILS IS ESSENTIAL TO IMPROVING YOUR HEALTH FROM THE INSIDE OUT.

WHICH TO EAT:

SATURATED
FOR HOT USES

Non-animal fats, organic, unrefined forms are ideal.
-COCONUT
-PALM
-MCT OIL

Animal fats, from pasture-raised/grass-fed& organic sources are ideal.
-BUTTER
-GHEE
-TALLOW
-SCHMALTZ(CHICKEN FAT)
-LAMB FAT
-DUCK FAT
-GRASS-FED DAIRY
-EGGS, MEAT & SEAFOOD

UNSATURATED
FOR COLD USES

NOTE: Unsaturated fats (typically liquid at 68 degrees room temperature) are easily damaged/oxidized when heat is applied to them. We do not want to consume damaged fats.

Organic, extra virgin and cold-pressed forms are ideal.
-OLIVE OIL
-OLIVES AND AVOCADO OIL
-NUT OILS (WALNUT, PECAN, MACADAMIA)
-FLAXSEED OIL
-AVOCADO
-NUTS & SEEDS (INCLUDING NUT & SEED BUTTERS)

WHICH TO DITCH:

SATURATED
Man-made fats are never healthy.
Trans-fats are particularly harmful.
-Margarine
-Hydrogenated or partially hydrogenated oils man-made trans-fats often found in “buttery spreads” including oil blends like Earth Balance, Benecol and I Can’t Believe It’s Not Butter to name a few.

UNSATURATED
These oils are highly processed and oxidize easily via one or more of the following: light, air or heat. Consuming oxidized oils is never healthy.
-CANOLA OIL (ALSO KNOWN AS RAPESEED OIL)
-CORN OIL
-VEGETABLE OIL
-SOYBEAN OIL
-GRAPESEED OIL
-SUNFLOWER OIL
-SAFFLOWER OIL
-RICE BRAN OIL
-COTTONSEED OIL
-SESAME OIL
-PEANUT OIL

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Maging matalino sa pagpili ng mga kakainin, mumsh. Kung ito ay may fats or oils, piliin lang ang may mga good and healthy fats/oils. Okay ba, mumsh? 😉👍

(Photo and info from Google Images, DRJOCKERS.COM)

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Tayo Nang Magbawas ng Timbang Nang Hindi Nagbibilang ng Calories!

Paano nga ba mag lose ng weight nang hindi nagbibilang ng calories?

Posible nga ba ‘yun? Oo naman at ‘yan ang ating bibigyang linaw sa blog post na ito!

Reduce Inflammation

You can reverse inflammation by eating nutritious whole foods and reducing or eliminating processed and packaged foods.

Balance Blood Sugar

To even out your blood sugar and maintain a healthy weight, eat plenty of nutritious proteins, fats, and fiber-rich vegetables, and reduce your intake of sugar and refined grains.

Heal Microbiome

To heal an inflamed gut and build a welcoming home for health-supporting microbes, start by targeting bad bacteria.

Boost Your Mood

Mood is one of the first places nutrient deficiency shows up.

Tame Stress With Relaxation

Counter cortisol by activating your body’s relaxation response, also called the “rest and digest” response. Start by getting plenty of sleep.

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Kung tatanungin ng kanilang paraan sa pagpapapayat ang mga taong nagda-diet o mga taong gustong pumayat, malamang na kasama sa isasagot nila ay ang pagbabantay sa calories na kinakain nila.

Pero pwede naman pala na magpapayat nang hindi nagbibilang ng calories. At yan ang tinalakay natin ngayon dito. Ano ang masasabi mo, mumshie? Kaya naman ‘di ba? 😉

(Photo and info from Google Images, positive healthwellness – https://experiencelife.com/article/5-tips-for-losing-weight-without-calorie-counting/)

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4 na Paraan Upang Makakuha ng Good Fats, Alamin! Yes to Good Fats, No to Bad Fats!

avocado for weight loss

Hindi lahat ng fats, masama. May mga good fats pa rin na nakatutulong upang tayo’y pumayat at maging fit and healthy.

At ‘yan ang tatalakayin natin ngayon sa blog post na ito.

FOUR WAYS TO GET GOOD FATS

Replace saturated fats with unsaturated fats as part of a healthy eating pattern.

Unsaturated fats can help lower bad cholesterol and triglyceride levels, and they provide essential nutrients your bocy needs. Here are four easy and delicious ways to get more of the good fats.

FISHY FISH FISH-DA

Eat fish at least twice a week. Choose fatty or oily fish like albacore tuna, herring, lake trout, mackerel, sardines and salmon to get essential omega-3 fatty acids.

BE NUTTY, ANG MGA MANI!

Munch on a small handful (about 1 oz.) of unsalted nuts and seeds for good fats, energy, protein and fiber. Good choices include almonds, hazelnuts, peanuts, pistachios, pumpkin seeds, sunflower seeds and walnuts.

ADD THAT AVOCADO

Snack, cook and bake with avocado to add healthy fats, fiber and essential vitamins and minerals.

CHECK THE OILS

Use cooking and dressing oils that are lower in
saturated fat. Good choices include avocado, canola, corn, grapeseed, olive, peanut, safflower, sesame, soybean and sunflower oils.

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So, be wise and smart, mumsh. Hanapin lang ang mga pagkain na may good fats kung gusto mong maging mas fit at mas healthy. Yes to good fats! 🤘👍😍

(Photo and info from Google Images, American Heart Association – Healthy for Good, heart.org/healthyforgood)

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Bakit Nga Ba Dapat Mag Lose ng Weight? Ang Mga Dahilan, Tuklasin Dito!

muscle information

Ano nga ba ang mga dahilan kung bakit tayo dapat magpapayat? Tara, alamin natin dito ang iba’t ibang rason kung bakit tayo dapat magbawas ng timbang.

Reasons to Lose Weight That Aren’t a Jean Size or a Number on the Scale

To Boost Energy

Shedding extra weight and breaking a sweat both decrease fatigue.

To Get Clearer Skin

Mas gumaganda ang nagiging mas clear ang skin kung tayo ay healthy, meaning less fat and fit

To Feel Happier

Obesity increases the risk of depression, and regular exercise reduces it! Kung tayo ay mas fit at mas payat, mas masaya tayo at mas maganda ang outlook sa buhay

To Boost Immunity

Extra body fat stresses the immune system. Good diet & exercise help it!

Being fat is almost equal to not being healthy. If you are fit, you have strong immunity.

To Breathe Easier

More oxygen efficiency means less huffing & puffing!

To SWEAT less

There is less fat to burn. Mas madalang ka na pawisan ng todo. Mas hindi ka na mapapagod sa mga physical na gawain dahil ikaw ay mas fit and healthy

To Save Money

Eating healthy, exercising and losing weight saves money in the long-run.

To Protect Your Heart

Losing weight helps reduce the risk of cardiovascular disease, hypertension and metabolic syndrome.

To Sharpen Your Mind

Exercise boosts cognition & obesity is associated with higher rates of dementia.

To Improve Your Sex Life

Losing weight has been shown to improve both sex drive and sexual satisfaction.

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Ikaw, bakit gusto mong pumayat, kaibigan? Share mo na sa amin yan! 😊

(Photo and info from Google Images, Phentermine.com)

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4 Kinds of Food to Feel Full and Lose Weight

May mga pagkaing mabilis makapagpabusog na syang nakatutulong upang hindi na tayo mag crave sa mas maraming pagkain at nakatutulong din sa ating ” fitness goals.”

Anu-ano nga ba ang mga pagkaing ito? Basahin yan dito 👇

1. Water Loaded Food

Ito ay ang mga pagkain na mataas ang water content na nakakapag pa busog sa atin. Examples: fruits, vegetables, and soups.

2. Foods High in Protein

Produce fullness. Examples: eggs, chicken, tuna, high protein-low carbs bars and shakes

3. Foods High in Fiber

Examples: cooked green vegetables as spinach, asparagus, broccoli

4. Foods Low in Sugar and Rapidly Absorbed Carbs

Examples: foods low in rice, pasta, potatoes, and sugar

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Hindi naman ganun kahirap ang pagpapapayat kung susundin lang natin ang mga dapat at hindi dapat at kung mayroon lamang tayong tiyaga at disiplina sa sarili. So good luck! Kaya mo yan, kaibigan! 😉

(Photo and info from Google Images, Miami Diet Plan Richard Lipman MD www.richardlipmanmd.com)

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Mga Dapat Kainin Upang Pumayat, Alamin Dito!

Karamihan sa mga taong nagpapapayat o gustong pumayat ay halos hindi na kumain dahil sa takot na baka lalo silang tumaba. Maling-mali yun, kaibigan. Bukod sa magkakasakit at maghihina sila, lalo lang silang magugutom tapos mapaparami ang pagkain nila at lalo silang tataba kung ganun. Actually, may mga pagkain naman na sa tamang oras at dami ay makatutulong sa pagpapapayat at pagiging fit and healthy nila. At ‘yan ang ating pag uusapan sa blog na ito! 😉

A Day of Food
What to eat to lose weight

Breakfast – 342 calories
3 vanilla cinnamon
Protein pancakes + 1/2 diced apple

Mid-morning snack – 218 calories
6-ounce container Greek yogurt + 10 blueberries + 1/4 cup granola

Lunch – 323 calories
1 1/4 cup Skinny Taco Chicken Chili + 2 tbsp Green Goddess Hummus + 12 carrots

Dinner – 328 calories
3 wedges Chicken Fajita Quesadilla + 1/2 cup black beans + 1 cup broccoli

Bonus – 100 calories
8-ounce protein shake OR 100-calorie protein bar

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Kaya kumain ka pa rin bes ha? Ang pagpapapayat ay hindi dapat nakakastress at nakakagutom. Just enjoy it! 😉

(Photo and info from Google Images, popculture)

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Alamin ang 5 Sources ng Healthy Good Fats

‘Pag fats ang pinag uusapan, marami ang umiiwas, marami ang umaayaw. Akala natin, lahat ng fats masama. Pero dyan tayo nagkakamali. Dahil may mga good fats din na syang nakatutulong upang tayo’y manatiling healthy and fit. Ilan nga diyan ay narito sa post na ito. Check it here 👇

1. Avocado

Avocado is loaded with good amount of monounsaturated fatty acids oleic acids that lower LDL cholesterol and promote heart health.

2. Cheese

A slice of cheese is loaded with protein, calcium, selenium, and Vitamin B6 and essential fats that regulate blood sugar levels.

3. Nuts

Almonds, walnuts, and hazel nuts are a source of essential fatty acids, protein, and antioxidants for heart health and memory.

4. Chia Seeds

Chia seeds are abundant in Omega 3 fatty acids, Alpha linolenic acids (ALA) which lower blood pressure and combat inflammation.

5. Dark Chocolate

Dark chocolate is a store house of antioxidants and essential nutrients that improve blood flow and heart health.

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Ngayon alam na natin na may mga sources din ng good fats na nakatutulong sa ating pagpapayat at sa pagiging fit and healthy. Pero let’s use it wisely. Dahil lahat din ng sobra ay masama 😉

(Photo and info from Google Images, Netmeds India Ki Pharmacy)