Monthly Archives: June 2012

Manage Your Cholesterol Level

Manage Your Cholesterol Level

By Deline Tan

To be in good health is to be desired. Healthy diet keeps us healthy, but bad eating habits cause stress and poor health.

One of the ways to keep good health is to have a desired cholesterol level that prevents heart attack and stroke. High Low Density Lipoprotein (LDL) is bad for health and causes illnesses. Cholesterol level that is above 200 mg/dL is considered above average, but we need to settle for below 200 mg/dL.

Diet is the main controlling factor when controlling the cholesterol level. Food like prawn, squid, lobster, or any seafood built up high cholesterol.  Meat, cheese, cakes, pastries, ice-cream and milk if taken above average level than is necessary is the cause of high cholesterol. Butter contains saturated fats that built up high cholesterol too. Choose oil that is monounsaturated which promotes good HDL such as coconut, canola, olive and peanut oil.

Eating high fibre diet is the most desired diet, and taking lots of fruits and vegetables compliment good diet. Choose chicken and fish than meat, and keep a balance with carbohydrates, fats and proteins which provide energy for the day’s activities. Bread is a good source of carbohydrates and so is potato. We need nuts and seeds as fats is as important as other nutrients. Munch nuts regularly and you will build up your fats nutrient steadily. Cooking with good oil like coconut oil, extra virgin olive oil and peanut oil will boost your fat content.

Protein is also important as it builds muscle and replenish energy for the body. Beef, chicken, eggs and other poultry are a good source of protein too.

What you eat constitutes the up-kempt of your cholesterol level and it is better to eat healthy diet than to have sicknesses. Exercise is also a form of regulating your cholesterol level as it builds good High Density Lipoprotein (HDL) and promotes good health.

Do you plan your diet with good fibre in-take or do you often eat fast-food chain of burgers and french-fries? Too much of these foods cause high cholesterol and there was an experiment of a man who ate burger everyday and ended up sick. When he totally eliminates eating fast food, he gets to be normal and well again. Our body is not designed to eat burger everyday, but those who eat often do keep watch of your health.

We can avoid sickness when we keep a balance diet with good fats, nutritional protein, with a good amount of carbohydrates. If you don’t watch your diet now you will soon regret later as poor health will follow you. As we age, we need good diet to keep us healthy and avoid sicknesses.

One way to watch your cholesterol level is to go for regular check-up. It is better to know your own health early than to wait at later years where it may be too late to detect sicknesses. Keep yourself trim and you are responsible for your diet and own health. Never settle for second best and always eat well, exercise, and keep a healthy you.

Advertisements

Being a Woman

By Deline Tan

Have you ever wondered what being a woman means? Are you proud that you are a woman and has great potential in your divest gifts and talents. Do you know that woman has an inbuilt strength to give birth, care for the house, and still look after her husband? She has such an innate strength that she is a tower of strength to carry out many tasks that she’s capable of doing.

Look at your mother for instant. She cooks for the family, washes the house, looks after the children, manages the household and attends to your father for whatever needs that require attention. God has created woman to be a help-mate to her husband, to assist him and most of all to be his companion. For when God first created Adam, He said that it is not good for man to be alone; He therefore created Eve to be his life-long partner and to start a family.

Just look at yourself – what are you capable of doing? Are you a multi-tasker that men always admire you. Are you sensitive and always attend to details? Do you make sure that your house is always clean and neat and your home is your pride? Are you raising up kids that are respectable and obedient to you? Do you manage the household and take care of the house as a minister of finance? Are you the ones that teach your children principles of life that your husband has no time to help nurture the children?

Your role as a mother and wife are very important. You are the manager of the house while your husband is the director. You make sure that the affairs of the family are well-taken care of and your husband can enjoy the benefits of a healthy family.

Do your children look up to you for guidance and support in their struggles in school or work-life, and are you able to direct and guide them in the way that they should go? Are you close to your children and your husband respects you? Do you see the importance of your role in your family?

Are you a career woman or a home-maker? Are you ambitious and full of zealousness in life? Are you a thinker and has a heart of compassion? Do you have a passion for people and are you well-liked by others? Can you be the voice that speaks out loud and clear and others follow your instructions? Are you a leader in your own rights?

Such amazing questions are not without answers. The answers lie within you. You are able to monitor your moods and the moods of your husband and children. You have that inborn sensitivity that is able to warn your husband about impending danger when situations and circumstances caught your attention. You are wise and you are a virtuous woman. You owe it all to the fact that you are a woman. You are creatively created by God and before you were formed, God took one of the ribs of your husband and formed you. You are created in God’s image.

Do you see the importance of your role as a woman? You are powerful, you are loved and you are important. You are the very person that God has intended you to be, a wife and mother. You are a pillar of strength and in the eyes of your husband you are deeply loved.

Be proud that you are a woman, wife, mother and a daughter. You play your roles well and you are so special because God created you to be so. Are you loving yourself and are you a godly wife, mother and daughter? You are who you are because God made and created you. You are one of a woman.

Coffee – To Health or Disaster

 By Deline Tan

Are you a regular coffee drinker? In the past I have always thought that coffee is bad for health, and therefore I abstained from it. However, as I read reports about the benefits of coffee, my thoughts towards coffee change dramatically.

Coffee is known to lower the risk of Type Two Diabetes among regular coffee drinkers. When I read that, I go, whack, I did not know that coffee drinkers can have such a benefit. As I read the report further, I discovered that there are many good benefits that coffee brings and I will show you in a whiles time what these benefits are.

If you are prone to gallstones, moderate coffee drinkers can reduce the risk of developing gallstones. Moderate drinkers mean about two cups a day. Other benefits of coffee include the avoidance of the development of colon cancer. It also reduces the risk of liver disease like cirrhosis. Coffee drinkers are also protected from Parkinson’s disease. The reduced risks are many, as coffee drinkers also protect themselves from the risk of Alzheimer’s disease and Dementia.

All these diseases are greatly dreaded by men, and all it takes is for moderate coffee drinkers to avoid them. However, a heavy drinker runs the risk of contacting illnesses like cancer, gastrointestinal problems, anxiety, sleep disorder, bad cholesterol, high blood pressure, bad effects on pregnancy and menopause, iron deficiency like anaemia and coronary artery disease.

For heavy drinkers it would mean between five to eight cups a day. Anything that is excessive is always bad. However, if one is studying, it improves the cognitive function, and caffeine gives you the kick to stay awake and keeps you simulated. This is the reason why people are addicted to coffee. The stimulant gives you energy and keeps you awake and alerted to your surroundings.

I ask a friend, Else Tungland, aged 50 and a Home Maker about her habit in drinking coffee, and she says that when she was working before, when under stress, she can drink between six to eight cups a day. She adds, “I suppose when I am under stress, coffee makes me alerted and perked up my energy. Since I am a housewife now, I have cut down to one to two cups a day. I suppose it is hot here in Singapore, and I do prefer to drink tea and water.”

Else is a Norwegian and stays here with her husband and children for about one and a half years already. She continues, “Sometimes I don’t really feel good while taking coffee, as my stomach feels bad and it makes me feel shaky.”

Else has ever tried the most expensive coffee that she can find in town at Killiney Road, as it costs her $18 after she requested that she has a double scoop for the coffee. However, her favourite coffee stall is at Highlander at Kampong Bahru where she deems that the coffee there is really good and first class.

She explains, “The taste is different from other coffee and it tastes fantastic. It is the way that it is brewed that makes it special.” Else surely knows how to look for special coffee, as she also frequents Jones The Grocer (at Dempsy Hill) and Tully’s, the American brand off Orchard Road.

She adds, “The coffees there are okay as again every different place has their own special tastes.” Else may not know the benefits when she drinks coffee, but like those moments when she was stressed out, the coffee does improve her endurance performance in long duration. It keeps her awake and gives her the energy to work.

Coffee also does give modest cardiovascular effects such as increased heart beat and increased blood pressure. It also increases short term recall and helps memory. Those who have drink coffee in their life time found that they perform significantly better on cognitive tests and work best while under stress.

For those who like sweet stuff, coffee can prevent dental caries. The tannins in the coffee may reduce the carcinogenic potential of foods. It also reduces plague formation. However, excessive drinking can damage the lining of the gastrointestinal organs, causing gastritis and ulcers.

The bad side of coffee is that it causes insomnia. It also, like tea, stains the teeth. It also interferes with the absorption of supplementation iron when consumed excessively.

Joyce Lee, aged 54 and a Sole Proprietor says, “I am a moderate drinker as I consume two cups a day and it makes me more energetic and alert. I like the fresh brewed ones, as it is fresh and gives me more kick. I go to Pacific Coffee once every week but I can go without coffee if I want to.”

Jenny Tan, aged 49 and a Bank Manager adds, “I prefer the local coffee shop black coffee with milk, as the coffee is strong and it tastes really good.” Jenny has since young been drinking coffee but do not consider that she is addicted to it as if she were to go for holidays and coffee is not available, she can do without it.

Different people drinks coffee differently, but bear in mind that all the benefits that I have mentioned about coffee apply to moderate drinkers. Excessive drinkers are heading towards health hazard as it was mentioned earlier, it leads to all kinds of sicknesses.

It is best to drink between one to two cups of coffee everyday, and if you are the excessive drinker, do bear in mind that your health is threatened, and it is best to cut down as you can still do that. Are you a coffee drinker? Drink to health and not to disaster.

Manage Your Cholesterol Level

By Deline Tan

To be in good health is to be desired. Healthy diet keeps us healthy, but bad eating habits cause stress and poor health.

One of the ways to keep good health is to have a desired cholesterol level that prevents heart attack and stroke. High Low Density Lipoprotein (LDL) is bad for health and causes illnesses. Cholesterol level that is above 200 mg/dL is considered above average, but we need to settle for below 200 mg/dL.

Diet is the main controlling factor when controlling the cholesterol level. Food like prawn, squid, lobster, or any seafood built up high cholesterol.  Meat, cheese, cakes, pastries, ice-cream and milk if taken above average level than is necessary is the cause of high cholesterol. Butter contains saturated fats that built up high cholesterol too. Choose oil that is mono-unsaturated which promotes good HDL such as coconut, canola, olive and peanut oil.

Eating high fibre diet is the most desired diet, and taking lots of fruits and vegetables compliment good diet. Choose chicken and fish than meat, and keep a high carbohydrates diet as it gives energy for the day’s activities. Bread is a good source of carbohydrates and so is potato.

What you eat constitutes the up-kempt of your cholesterol level and it is better to eat healthy diet than to meet with sicknesses. Exercise is also a form of regulating your cholesterol level as it builds good High Density Lipoprotein (HDL) and promotes good health.

Do you plan your diet with good fibre in-take or do you often eat fast-food chain of burgers and french-fries? Too much of these foods cause high cholesterol and there was an experiment of a man who ate burger everyday and ended up sick. When he totally eliminates eating fast food, he gets to be normal and well again. Our body is not designed to eat burger everyday, but those who eat often do keep watch of your health.

We can avoid sickness when we keep a balance diet with good fats, nutritional protein, with a good amount of carbohydrates. If you don’t watch your diet now you will soon regret later as poor health will follow you. As we age, we need good diet to keep us healthy and avoid sicknesses.

One way to watch your cholesterol level is to go for regular check-up. It is better to know your own health early than to wait at later years where it may be too late to detect sicknesses. Keep yourself trim and you are responsible for your diet and own health. Never settle for second best and always eat well, exercise, and keep a healthy you.

How To Enjoy Nuts – The Real Treats

By Deline Tan

Nuts – is a healthy fiberous diet that contains the good unsaturated fats like poly and monounsaturated fats. It is healthy fats that our body needs to provide the necessary nutrients. A healthy way to snack would be a packet of almond or cashew nuts, which is a great way to satisfy cravings.

Peanuts, almonds, hazelnuts, pistachios, walnuts, pecans, cashew, macadamia nuts, and Brazil nuts are all very healthy nuts that help reduce heart disease, lower cholesterol and maintain the HDL (good cholesterol) levels. They contain no cholesterol and have several Vitamin B, Vitamin E, magnesium, copper and antioxidant. These vitamins and minerals are a good source that is essential for a balanced diet.

One of the necessary nutrients in nuts is folate, which plays a vital role in producing DNA and RNA, which functions as an important role in building up the body cells, and work in conjunction with Vitamin B12 to form haemoglobin (which carries oxygen) in red blood cells. Peanuts and sunflower kernels are a good source of folate, supplying at least 10% of the recommended daily intake per one ounce serving.

Pistachio is a great source of Vitamin B6 which helps the body form protein compound to make red blood cells, and antibodies to help maintain a healthy immune system. Other important minerals are riboflavin, thiamine and niacin, which help the body utilize sugars and fats to release energy from foods. Almond is a good source of riboflavin, and Brazil nuts, macadamias, and pistachios provide thiamine, and peanuts and sunflower seeds produce niacin.

Another important nutrient found in nuts is Vitamin E, which is an antioxidant that helps protect cells and tissues by neutralizing free radicals. Almond, Brazil nuts and cashews are an excellent source of magnesium. Cashews and pistachios are the source of copper, which is essential in making haemoglobin in red blood cells.

Nuts are also an important source of plant protein and are rich in energy, packed with antioxidant, vitamins, minerals and omega-3 fatty acids. Nuts is a source of monounsaturated fatty acids such as oleic and palmitoleic acids which help to lower LDL or “bad” cholesterol, and increase HDL or “good” cholesterol. For Mediterranean diet which is rich in monounsaturated fatty acids, it helps to prevent coronary artery disease.

Nuts can fight against diseases like cancer, heart disease, degenerative nerve disease, Alzheimer and viral/fungal infections through the compounds like poly-phenolic and flavonoid antioxidants. Resveratrol in peanuts is known to reduce stroke risk.

With all these benefits, there is no doubt that nuts can be a real treat to our casual snacks, and you can also use them for cooking, like adding cashew nuts or almonds into rice when  cooking pineapple or gee rice. There are so many creative ways to eat nuts if you were to think of your recipe in terms of the real treat.

Try adding the different nuts into your cooking and you will have a balance diet of good saturated fats together with your food of carbohydrates and proteins. There are many creative ways to cook a meal with the delicious nuts, as you can plan to add cashew nuts together with the vegetables, or cook a good peanut soup with red dates and other recipes to make a good dish.

Whatever your plans are for a meal cooked with the varieties of nuts, know that you can never get tired with it as it serves as a good crushy snack delight with good healthy means for the body. Let these nuts made you nutty and you will always go about with a packet of nuts for your leisure snack.