Dietary Benefits of Brown Rice

“99 ABC’s of Wellness” Article Credit: The original article 99 ABC’s of Wellness is by Mylene Mendoza-Dayrit, which has appeared on the Philippine Star on January 12, 1999.

Principle #16: Benefits of Brown Rice

"Brown rice is rich in thiamine, niacin and fiber. It is also more filling than white rice." (excerpt from the original article)

Brown and white rice are the same in terms of carbohydrate, calorie, and protein content but the former has richer nutritional components compared the the latter.

In the process of polishing rice, there are certain nutrients that are lost like Vitamin B1, B3 and Iron. Producers of enriched rice return these nutrients to make more healthy rice. The Food and Drug Administration require them to do this.

Other nutrients that are lost in the polishing process are magnesium and bran oil. Brown rice is said to have 195 mg of magnesium per cup. This is reduced to only 84 mg per cup of white rice. Bran oil is said to help lower LDL (Low-density lipoprotein) cholesterol.

Most people like white rice more but with this information maybe we can have brown rice more often in our diet.

Image:

http://en.wikipedia.org/wiki/Brown_rice

Benefits of Skin Brushing

“99 ABC’s of Wellness” Article Credit: The original article 99 ABC’s of Wellness is by Mylene Mendoza-Dayrit, which has appeared on the Philippine Star on January 12, 1999.

Principle #15: Benefits of Skin Brushing

"Brushing the skin with dry brushes or “loofah” sponges can slough off or exfoliate the dead skin cells to reveal fresh, younger looking skin." (excerpt from the original article)

According to a website that I have visited, skin brushing is more than just a beauty regimen. It provides health benefits for the body. According to whole-body-detox-diet.com, skin brushing is a good addition to a person’s detoxification program as a form of therapy. It website says, skin brushing: 

• Stimulates blood and lymph flow
• Removes dead skin cells
• Stimulates the hormone and oil glands
• Reduces cellulite
• Strengthens the immune system
• Stimulates the nervous system, tones the muscles, tightens the skin
• Nurtures your body

(Source: http://www.whole-body-detox-diet.com/dry-skin-brushing.html)

It is astonishing that simple skin brushing can give a lot of benefits to the body. Let’s just take the lymphatic system of the body, which is essential for the body’s cleansing process. Lymphocites or white blood cells are responsible for bringing nutrients to cells and take wastes out. Then, they go back to the blood vessels so they could release the wastes they have gathered. However, the body needs to get rid of these lymphs right away to avoid swollen tissues due to high toxicity level. Skin brushing can help stimulate and speed up the cleansing process of the lymphatic system.

Loofah Sponge (wikipedia)

Skin brushes are made up of soft natural fiber bristles. Loofah sponges are also good for skin brushing. In the Philippines, loofah is patola, a green vegetable akin to cucumber. It would be ideal to do skin brushing in the morning before shower. Be gentle on sensitive parts of the body like the breasts but vigorously on other parts like the sole of the feet, arms, legs and areas where cellulite builds up.

Benefits of Breathing Exercise

“99 ABC’s of Wellness” Article Credit: The original article 99 ABC’s of Wellness is by Mylene Mendoza-Dayrit, which has appeared on the Philippine Star on January 12, 1999.

Principle #14: Benefits of Breathing Exercise

"Breathing techniques can be very successful in “calming the mind and nurturing the spirit”. Coupled with meditation, it can reduce stress and promote good health." (excerpt from the original article)

Experts have proposed the value of breathing and meditation in handling stress. They say that it relaxes the body and thus, it provides relief from fatigue and stress related irritations.

While I am surfing the net, I have come across Dr Andrew Weil’s site where he teaches different styles of breathing exercises. He says, "Practicing regular, mindful breathing can be calming and energizing and can even help with stress-related health problems ranging from panic attacks to digestive disorders." (Andrew Weil, M.D.)

Here’s an example of one breathing exercise he teaches:

Sit in a comfortable position with the spine straight and head inclined slightly forward. Gently close your eyes and take a few deep breaths. Then let the breath come naturally without trying to influence it. Ideally it will be quiet and slow, but depth and rhythm may vary.

•     To begin the exercise, count "one" to yourself as you exhale.
•     The next time you exhale, count "two," and so on up to "five."
•     Then begin a new cycle, counting "one" on the next exhalation.

Never count higher than "five," and count only when you exhale. You will know your attention has wandered when you find yourself up to "eight," "12," even "19."

Try to do 10 minutes of this form of meditation.

Personally, when you find yourself in a very stressful day, nothing beats talking to a person who listens well and responds swiftly. The best form of meditation is still prayer. You may not hear God’s voice audibly, but He warms your heart more than any other. His presence will calm your weary soul and lift your spirit up. You won’t get disappointed if you try it.

Benefits of Biking

“99 ABC’s of Wellness” Article Credit: The original article 99 ABC’s of Wellness is by Mylene Mendoza-Dayrit, which has appeared on the Philippine Star on January 12, 1999.

Principle #13: Benefits of Biking

From baking soda, let us now go to biking. Well, it is "a good aerobic activity whether done indoors or outdoors." (excerpt from the original article)

According to the World Health Organization (WHO), physical inactivity is second to tobacco smoking as a health risk in developed countries. If that is the case, one can decrease his health risk by stopping cigarette smoking and starting to increase physical activity.

Biking is a good physical activity that can help burn many calories and build muscles without the need of lifting heavy weights. Done indoors, working out on stationary bike can help burn calories without putting too much strain on the knees compared to cycling on a real bike. In fact, it is a good rehab work out for people with knee or leg injury.

However, optimum result can be achieved on the real bike. Dr. Edward Coyle at the University of Texas in Austin has formulated a way of computing the calories a cyclist will burn at a particular cycling speed.

For instance, a 140-pound man biking at 20 mph will burn 35 calories per mile (140 pounds x 0.25 calories/pound), and a 160-pound man biking at the same speed will burn 40 calories per mile (160 pounds x 0.25 calories/pound). The heavier you are, the more calories per mile you will burn (www.eHow.com).

Like swimming, cycling is a healthy activity that the family can enjoy. It is not only good for the body, it is fun. I remember learning how to ride a bike in my childhood days. It has been a lot of fun.

However, cycling is also a dangerous sport so if you want to try biking make sure you wear proper safety gear.

Some info courtesy of:

www.ehow.com/

Images courtesy of:

Family Biking: http://thevthotel.wordpress.com/2011/04/25/biking-big-in-blacksburg-and-the-nrv/family-biking/

Woman Biking: http://www.livestrong.com/article/401706-stationary-cycling-heart-rate-zones/

Extra Benefits of Baking Soda

“99 ABC’s of Wellness” Article Credit: The original article 99 ABC’s of Wellness is by Mylene Mendoza-Dayrit, which has appeared on the Philippine Star on January 12, 1999.

Baking Soda c/o Wikipedia

Principle #12: Extra Benefits of Baking Soda

"Baking soda is a very versatile cleaner that can be used instead of toothpaste and mouthwash. It can also be used as an all-purpose cleaner to remove grease and stubborn dirt when mixed with water or liquid soap to form a paste." (excerpt from the original article)

Extra Benefits of Baking Soda

Baking soda or sodium bicarbonate is primarily a leavening agent. It makes the bread puff up. However, aside from that it is a

• good exfoliant scrub because of its fine and rounded texture, making it effective and gentle to the skin. It helps remove dead skin cells especially skin discoloration due to scarring
• good deodorant in combination with other ingredients. It can be used to make a dry or wet deodorant
• alternative shampoo also in combination with other ingredients
• good oral antacid taken to treat acid indigestion and heartburn
• good cleansing agent. A solution in warm water will remove the tarnish from silver when the silver is in contact with a piece of aluminum foil

So, baking soda serves more than just baking bread. 

Image and info courtesy of:

http://en.wikipedia.org

Dietary Benefits of Broccoli

“99 ABC’s of Wellness” Article Credit: The original article 99 ABC’s of Wellness is by Mylene Mendoza-Dayrit, which has appeared on the Philippine Star on January 12, 1999.

Principle #11: Dietary Benefits of Broccoli

"Broccoli has indol-3-carbinol that combats cancer. Its phytochemical sulforaphane increases the level of certain cancer-fighting enzymes to defend the body against cigarette smoke, fumes, pesticides and other carcinogens." (excerpt from the original article)

Broccoli is also high in Vitamin C and dietary fiber. A single serving already gives more than 30 mg of Vitamin C and around 52 mg if you will consume half a cup. It is also a good source of lutein and beta-carotene.

High intake of Broccoli can help reduce the risk of developing aggressive prostate cancer. It is also found to be beneficial in preventing heart disease.

Broccoli is one of my favorite vegetables. I would specially love it stewed with beef. It is not only attractive on the eyes but also very delicious to the taste. 

Below is my personal recipe:  

Beef and Broccoli in Oyster Sauce

Ingredients:

½ kilo lean beef cut into small rectangular pieces

1 medium broccoli cut into small pieces

2 medium onions sliced thinly

3 cloves garlic

2 tablespoon oyster sauce

1 teaspoon cornstarch

1 teaspoon butter

water

dash of salt and pepper to taste or a seasoning of your choice

Procedure:

Saute onion and garlic in butter.

Add the beef and water then cover.

Simmer until tender.

Then add broccoli.

Season to taste.

Dissolve cornstarch in oyster sauce and ¼ cup of water. When the vegetable is cooked, pour in the cornstarch mixture.

Stir well until the sauce thickens.

It’s cooked.

There are many easy-to-prepare recipes of this nutritious and delectable vegetable out there. It is also specially perfect for salads. You might want to try this recipe book from Amazon to get the perfect way of preparing Broccoli for your family. Enjoy it!

Broccoli and Company: Over 100 Recipes for Broccoli, Brussels Sprouts, Cabbage, Cauliflower, Collards, Kale, Kohlrabi, Mustard, Rutabaga, and Turnip 

Image above courtesy of:

www.wikipedia.org

Proper Lifting Posture to Prevent Spinal Injury

“99 ABC’s of Wellness” Article Credit: The original article 99 ABC’s of Wellness is by Mylene Mendoza-Dayrit, which has appeared on the Philippine Star on January 12, 1999.

Principle #10: Proper Lifting Posture to Prevent Spinal Injury

In relation with back pain, we also need to be careful whenever we try to lift some heavy boxes or pieces of furniture. Normally, we bend over to pick them up but that is not the proper way to do it. Bending over can a put a lot of stress on our spine and may cause severe pain and even spinal problem later on.

                         

"Do not bend over from the waist when picking up something. It is better to bend your knees and squat to reach the object instead." (excerpt from the original article)

I have seen a site that promotes educational resources for spinal care and I have thought of sharing it particularly along this topic of proper lifting posture. The website has provided methods of lifting that would help us do our task without straining our spine. We should take note that unlike the other parts of the body, the spinal cord has no capacity to regenerate itself like the skin. Once you get spinal injury, you may have it for life. 

Below are picture diagrams that show proper lifting methods from Seton Website. For more information, just click their logo on the left.

Wrong Method

Proper Lifting Method

We can also take care of our spine by including in our diet the essential vitamins and nutrients that can help strengthen our bones and spine. Like Vitamin A, which helps in repair tissues and bone formation; Vitamin B12, which is necessary for healthy bone marrow; Vitamin C, which is essential for the development collagen. Collagen helps cells to form into tissues, which is beneficial for the healing of injured tendons or ligaments and in keeping bones and tissues strong; Vitamin D, which improves Calcium absorption; Vitamin K, which is essential for the proper use of Calcium by the body. Iron, which helps the body produce myoglobin- an important element to make the muscles supporting the spine healthy; Magnesium, which helps maintain bone density, and Calcium, which helps maintain bone mass and prevent osteoporosis (www.spine-health.com).

Image above courtesy of:

Seton Spine and Scoliosis Website

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