References

1. 33 Most Unhealthy Foods You Should Avoid. (2013, January 30). Retrieved from http://bembu.com/most-unhealthy-foods

2. Advantages and Disadvantages of Eating Ice Cream. (2015, April 27). Retrieved from http://www.healthydietbase.com/advantages-and-disadvantages-of-eating-ice-cream/

3. Bryan, D. (2015, April 19). Reasons People Eat Junk Food Instead of Healthy Food. Retrieved from http://www.livestrong.com/article/392358-reasons-why-people-eat-junk-food-over-healthy-food/

4. Burns, A. (1997). Where women have no doctor: A health guide for women. Berkeley, Calif., USA: The Hesperian Foundation.

5. Carson, T. (2013, August 16). What Are the Health Benefits of Solid Albacore Tuna? Retrieved from http://www.livestrong.com/article/524111-what-are-the-health-benefits-of-solid-albacore-tuna/

6. Clark, S. (2015). 5 Nuts That Can Revolutionize Your Diet. Body Building.Com. Retrieved from http://www.bodybuilding.com/fun/5-nuts-that-can-revolutionize-your-diet.html

7. Daniluk, J. (2014, June 11). Seven health benefits of salmon to improve your vitality - Chatelaine. Retrieved from http://www.chatelaine.com/health/diet/seven-health-benefits-of-salmon-and-a-vitamin-rich-summer-recipe/

8. Disadvantages of Fast Food | MD-Health.com. (n.d.). Retrieved from http://www.md-health.com/Disadvantages-Of-Fast-Food.html

9. Dolyan Descornet, G. (2014, September 24). FOOD PYRAMID - Women Health Info Blog. Retrieved, from http://www.women-info.com/en/food-pyramid/

10. Eating More; Enjoying Less. (2006, April 19). Retrieved from http://www.pewsocialtrends.org/2006/04/19/eating-more-enjoying-less/

11. Food Pyramids and Food Groups. (n.d.). Retrieved from http://www.fitnesshealth101.com/fitness/nutrition/basics/food-pyramids-groups

12. Frozen Foods: Advantages & Disadvantages. (2012, July 11). Retrieved from https://yangfh.wordpress.com/frozen-foods-advantages-disadvantages/

13. Health & Nutrition - Pure Alaska Salmon Co. (n.d.). Retrieved from http://www.purealaskasalmon.com/canned-salmon-health-nutrition

14. Healthy Eating Pyramid. (n.d.). Retrieved from http://nutritionaustralia.org/national/resource/healthy-eating-pyramid

15. Lisa. (2013, March 17). Zesty and Saucy Salmon. Retrieved from http://swisspaleo.ch/zesty-and-saucy-salmon/

16. Nina, K. (2015, June 29). The Disadvantages of Frozen Foods. Retrieved August 31, 2015, from http://www.livestrong.com/article/477762-the-disadvantages-of-frozen-foods/

17.  Nordqvist, C. (2015, June 17). "The Top 10 Healthy Foods." Medical News Today. Retrieved from http://www.medicalnewstoday.com/articles/245259.php

18. Palinski, E. (2012, August 20). Pizza: A Healthy or Unhealthy Fast-Food Choice? | Bottom Line Health. Retrieved from http://bottomlinehealth.com/pizza-a-healthy-or-unhealthy-fast-food-choice/

19. Paula, E. &Media, D. (n.d). What Are the Consequences of Not Eating Healthy?. Healthy Eating. Retrieved from http://healthyeating.sfgate.com/consequences-not-eating-healthy-5078.html

20. Taubes, G. & Couzens K.C (2012). Big Sugar's Sweet Little Lies. Mother Jones. Retrieved from http://www.motherjones.com/environment/2012/10/sugar-industry-lies-campaign

21. The Top Reasons We Eat Unhealthy Food. (2012, December 11). Retrieved August 31, 2015, from http://www.huffingtonpost.ca/yummy-mummy-club/how-to-eat-healthy_b_2116885.html

22. unhealthy food. (n.d.) Segen's Medical Dictionary. Retrieved from from http://medical-dictionary.thefreedictionary.com/unhealthy+food

23. Wright, B. (2012, February 22). 6 of the healthiest fish to eat (and 6 to avoid). Retrieved, from http://www.eatingwell.com/blogs/health_blog/6_of_the_healthiest_fish_to_eat_and_6_to_avoid

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Healthiest Food in The World (Nuts)

Hye guys. Eating nuts is synonym with casual activities such as eating it while watching movies and others. But, do we are about what is the most healthiest nut? Let us reveal..


1. Almonds

Almonds also helps in cutting appetite. 

Those who consume almonds on a regular basis are at lower risk for developing heart disease. One study even found they actually help lower elevated cholesterol.

They are also high in many antioxidants, such as vitamin E and selenium. Studies show that almonds may play an important role in preventing colon cancer due to their high fiber content. Almonds also helps lower negative forms of cholesterol in the blood stream.

2. Walnuts

Studies show that consumption of walnuts is related to heart-health, better cognitive function, as well as the reduction of skin and bone conditions

Benefits of walnuts for hair include stronger hair, more conditioned and moisturized hair.
Photo by seedguides.info

Walnuts can lower the cholesterol level, due to the nutrients it contains, like antioxidants, phenols, vitamin E, gallic acid and ellagic acid. Ellagic acid in walnuts is an antioxidant compound that boosts the immune system. Its anticancer properties also helps in fighting the dreaded disease.

3. Pistachios

Pistachios are lower per-nut in calories than other nuts, but are quite high in protein and fiber. They also shine in vitamin B6 content, providing 18 percent of daily requirements, whereas most other nuts fall below five percent of that metric.

It often dismissed as diet busters.
Photo from forumlowyat.com

4. Cashews

Cashews are particularly rich in iron and zinc. Iron helps deliver oxygen to all of your cells, which can prevent anemia, and zinc is critical to immune health and healthy vision. Cashews are also a good source of magnesium: One ounce provides almost 25 percent of your daily need. Magnesium may help improve memory and protect against age-related memory loss, according to a study in the journal Neuron (2013).

Recent study found that weight-loss diets that allow nuts have
greater compliance among dieters, and better results, than diets that don't!
Photo from mforum.cari.com.my

5. Pecans

Recent clinical studies show that pecans significantly lower cholesterol. Pecans are also a great source of over twenty essential vitamins and minerals.

Pecans are among the most antioxidant-rich nuts
Photo by foodfacts.mercola.com

Pecans are in the top 15 foods known for their antioxidant activity, according to the USDA. One of those antioxidants is vitamin E, which scientists say may convey neurological and cell protection. The vitamin E in pecans may also play a role in coronary heart disease prevention because it keeps blood lipids from oxidizing in your body, which can be equated with rusting.

I thinks that all for now. Stay tuned for more information.

See ya!

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How to Eat Healthy Food?

How to eat healthy food? If you ask me, I would answer 'be healthy'. Its easier said than done. But believe me, small changes can make a big difference to your health. Start now!

Full your plate with fruits and vegetables.

How it works? Well, like this. If you go to a restaurant for a lunch, make sure 2/3 of your portion is vegetables and fruits. 

Examples of the picture below, there are only small portion of rice but large quantity of green vegetables. 

Rice with vegetables. Photo from casaveneracion.com.

The more colorful you make your plate, the more likely you are to get the vitamins, minerals, and fiber your body needs to be healthy

Switch to Full-Grain Food.

For example, eat whole-wheat bread instead of white bread .Studies show that eating whole grains instead of refined grains lowers the risk of many chronic diseases.

Example of whole-grain food. Photo by berkeleywellness.com

Switch to fat-free or low-fat (1%) milk

Both have the same amount of calcium and other essential nutrients as whole milk, but fewer calories and less saturated fat.

Add caption

Drink plain water instead of sugary drinks

Soda, energy drinks, and sports drinks are a major source of added sugar and calories in American diets. Try adding a slice of lemon, lime, or watermelon or a splash of 100% juice to your glass of water if you want some flavor

Benefits of plain water.
Photo from punch.cdn.ng

These are some tips on eating healthy foods. Start from now. That is never too late.

Thank you :)

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Choices and Consequences!

We meet again! hehe.

What is the consequences of consuming unhealthy food such as fast food?

Unhealthy foods often contain too many calories and too little nutrition. If unhealthy food is a regular component of your diet, you might find yourself struggling with weight problems and ill health.

In addition to declining health, improper nutrition also accounts for approximately 71 billion dollars in yearly medical costs, according to the United States Department of Agriculture.

OBESITY

It should come as no surprise that obesity is a major consequence of not eating healthy. The more weight you gain, the more you'll be at risk for serious chronic illnesses such as diabetes, heart disease and arthritis. You could even have a heart attack.

Obesity is a medical condition in which excess body fat has accumulated to
the extent that it may have a negative effect on health

DIABETES

Over time, the high levels of sugar and simple carbohydrates in junk food can lead to type 2 diabetes. This occurs because eating too much sugar puts your metabolism under stress; when you eat a lot of refined white sugar and simple carbohydrates, your body has to pump up insulin production to prevent a dangerous spike in blood sugar levels. 

Stop Diabetes campaign by American Diabetes Association.

SKIN AND BONES PROBLEM

Chocolate and greasy foods, often blamed for acne, are not the real culprits. It’s carbs. According to the Mayo Clinic, because foods that are high in carbohydrates increase blood sugar levels, they may also trigger acne.

The Thorax study showed a higher risk of eczema (inflamed, irritated patches of skin) among children with a diet high in fast food.

Excess sodium may also increase your risk of developing osteoporosis

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What If ?

Hye everyone! This entry will discussed about what is the best food to eat when you faced certain disease or illness. Let's start with 'What If' games!

What If Anemia attack you? 

Before that, what is Anemia? A person with anemia has weak blood. This happens when red blood cells are lost or destroyed faster than the body can replace them. (Burns A, A. & Lovich R., 2014)

The most common cause of anemia is not eating enough food rich in iron, since iron is needed to make red blood cells.

Prevention

Eat foods rich in iron, along with foods rich in vitamins A and C, which help the body absorb iron. Citrus fruits and tomatoes are rich in vitamin C. Dark yellow and dark green leafy vegetables are rich in vitamin A. If a woman cannot eat enough foods rich in iron, she may need to take iron pills.

Besides, avoid drinking black tea or coffee, or eating bran (the outer layer of grains) with meals. These can prevent the body from absorbing iron from food.

What If Beriberi attacks you?

Beriberi is the inability to perform even the simplest of tasks once the polyneuritis (nerve inflammation) caused by the deficiency of vitamin B1 (thiamine) has permanently damaged the neurons, when the condition has progressed to the end-stage.

Beriberi syntoms.
Retrieved from: http://www.daviddarling.info/images/beriberi_symptoms.jpg

Prevention

Eat foods rich in thiamine, like meat, poultry, fish, liver, whole grain cereals, legumes (peas, beans, clover), milk, and eggs. If this is difficult, a person may need thiamine pills.

What If Diabetic attacks you?

Diabetes is a problem in which the body does not use sugars in food properly. It can lead to blindness, loss of limbs, coma, or even death.

Diabetic syntoms.
Photo by innovative-diabetic-diet.com

Prevention

Eat smaller meals more often. This helps keep the same amount of sugar in the blood. Next, avoid eating a lot of sweet foods. Then, if you are overweight, try to lose weight. Lastly, avoid foods high in fat (for example, butter, ghee, lard, and oils), unless you have trouble getting enough food to eat.

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Why People Go for Unhealthy Eating Habits?

Eating junk and unhealthy food will lead to obesity and other chronic diseases such as high blood pressure, heart diseases and diabetic. But people still choose those types of junk food over thousands of  healthy and nutritious foods? Why??

There are several factors that lead to this matter.


Busy schedule

Healthy foods such as vegetables and meat take time and kitchen equipment to cook properly, while fast food such as hamburgers are usually served within minutes of ordering.  Nevertheless, that convenience becomes a habit to a busy  people with a packed timetable.

Lack of knowledge about what is healthy to eat

This is also one of the reasons why people choose bad foods. They don't have the knowledge. They are not being exposed on the effects of consuming unhealthy foods continuously.

Too Expensive

Healthy food in the restaurant is expensive. No doubt on it. We have to agree with it. People will choose the food that is cheap and tasty. Then, fast food have those criteria!

Below is the finding graph of survey conducted by Pew Research Center (2009) on why American eat so much junk food:

Both groups agree that convenience is the biggest reason for America’s junk food habit
Source: pewsocialtrends.org

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Examples of Unhealthy Foods

We should avoid this unhealthy foods!

Hye guys. Have you read above statement? Yes. This is a bold statement. Avoid eating the foods that I will explain later, or else, you are like welcoming those disease to enter your life.

1. Fast food

LOWER QUALITY FOOD

There’s no doubt about it, fast food is made in a bulk production process, which tends to lower the overall quality of food. Granted, chicken is chicken, so we’re not talking about eating rat meat here.

A lot of the fast food restaurants such as Chipotle have started using organic vegetables, hormone-free beef, and cage-free chickens. This is greats news for both consumers and animals.

Burger is one of the fast food example. Source: babymed.com

MORE FATTENING

Historically speaking, fast food has been very fattening. The production process involved in creating fast food added a lot of greasy and fat content to foods. However, as mentioned in the healthy choices section above, this is quickly changing.

While most restaurants have your normal greasy burgers and fries, they have also started to offer grilled chicken, fish, salads, and healthy wraps. So whether you’re looking to eat a nice greasy meal or a healthy grilled sandwich, fast food restaurants have what you want.

2. Frozen Foods

Most people buy frozen dinners for a quick and easy meal, or to help lose weight. Photo from homehatchery.com

Frozen foods -- particularly prepared meals -- are often high in sodium. Excess sodium can lead to high blood pressure, which is linked to heart disease and stroke. You should limit your sodium consumption to no more than 2,300 milligrams per day, recommends the Centers for Disease Control and Prevention. (Nina, K. 2015)

Besides, vitamin C and the B vitamins suffer the biggest nutritional losses in frozen fruits and vegetables, according to a 2007 study in the Journal of the Science of Food and Agriculture. Levels of polyphenoic substances, which act as antioxidants to protect your cells from damage, also are lower in frozen food than fresh food.

3. Colas and Sodas

 One of the most popular brand of Sodas which is 7UP is trying to claim that their can drinks is made up from natural ingredients because their High Fructose Corn Syrup (HFCS) is all natural. They no longer phrase it this way, and other colas blatantly have it listed as themost abundant sweetener. In ordinary Coca-Cola it’s the only sweetener used.

Amount of sugar in sweet drinks. 

4. Fried Foods

Fried foods such as fried chicken is high in Monosodium-Glutamate (MSG). As we all know. MSG is not good for our health.

Let's us watch the videos to know how bad MSG is...

MSG is worser than drugs! The harmful side effects of MSG include headaches, allergies, growth disruptions, hormonal imbalance, learning disorders, ADHD, behavioral problems, autism, muscle pain, nerve pain, heart attacks and irregularities, impaired circulation, skin rashes, retina damage, stomach, intestine and respiration problems, obesity, cancer, etc.

5. Ice Cream

Anything that tastes as good as ice cream does can’t be good for you, and as it turns out one of the reasons to avoid it is the high levels of cholesterol it contains.

Consuming too much ice cream will lead to elevated cholesterol level. Source:http://crossfit601.com/

There is a reason why diabetics can’t eat ice cream, it contains copious amounts of sugar in every serving. Eating ice cream regularly will lead to weight gain, cardiovascular diseases, and diabetes.

Tadaaa! These are only a few listed. There are plenty out there. Try as best as you cant to avoid this. Once in the blue moon is okay. Remember! You are what you eat.

Bye~

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