Archives May 2014

We have all seen products that are labeled gluten free. Are these products beneficial or harmful to our health? A lot of people think that when a product is labeled as gluten free then it’s healthy. Well, I’d say, not necessarily. It is important to know the reason behind the consumption of these products.

Gluten free products are big in the market now. I have talked to a lot of people buying gluten free products for many reasons but not one of them gave me the only reason why one should go on a gluten free diet—Celiac Disease! In my 12 years of practicing as a nutritionist-dietitian, I have never encountered a Filipino with such a condition and I therefore conclude that Celiac Disease is not common in the Philippines. But why are we buying gluten free products? What for?

Celiac disease is a genetic condition wherein the body’s immune system reacts to gluten, a protein found in wheat, rye and barley. Wheat is used for making flour and the fermentation of beer. Flour, as we all know, is the main ingredient of breads, cakes, cookies, other baked products, noodles, pasta and breakfast cereals. Next to rice, Filipinos consume large amounts of the products that I have mentioned and yet gluten sensitivity is still not common among Filipinos. A person may also be sensitive to gluten but not actually show any signs and symptoms.

When a person with Celiac Disease eats wheat, rye or barley, the gluten causes the immune system to damage the lining of the small intestine thus causing stomach pain, diarrhea, fatigue, joint pain and a skin condition called dermatitis herpetiformis characterized by itchy skin rashes. Celiac disease puts a person at risk of having nutrient deficiencies since most of the nutrients we get from food are absorbed in the small intestine. A gluten-free diet is used as a treatment to relieve symptoms of Celiac Disease.

Although not yet proven and further research is needed, some people claim that going on a gluten-free and casein-free diet (GFCF Diet) have relieved symptoms of autism, a condition affecting brain function, social and communication skills. Casein is a protein found in milk. Since the GFCF diet is not yet proven effective in treating this condition, it is best to talk to a Registered Nutritionist-Dietitian to prevent nutrient deficiencies. Adapting a casein free diet and removing milk and dairy products from one’s diet may be detrimental to your health. Milk is very rich in calcium, which is needed to maintain bone and muscle health.

Recently, gluten-free diet has been linked to athletic performance. Some athletes claim to have improved their performance after excluding gluten from their diet. Further studies are needed to prove this claim. Therefore, it is not necessary for athletes to adapt a gluten free diet. Proper sports nutrition as well as training would result to optimum performance.

Buying and eating gluten-free products may not be harmful. However, when one chooses to go on a gluten-free diet, it is important to make sure that food intake is still well-balanced to prevent nutrient deficiencies. Other carbohydrate sources like rice, starchy vegetables like potato or corn and gluten-free bread and gluten-free pasta can be substituted for products that contain gluten.

It is important to be well informed about products and labels before accepting them as part of one’s lifestyle.

[email protected]

www.cheshireque.com

Most women don’t openly talk about breast-related issues unless within the confines of private talk or their inner circle. Perhaps because it causes embarrassment to discuss something that is often associated with sexuality. It is for this reason that we sometimes fail to appreciate the uniqueness of a woman’s bosom, most especially the mothers who have gone through the challenges of breastfeeding. Well, not me. I say women’s breasts gives nourishment, beauty, and pleasure. It is only but fitting to pay close attention to how we can keep our breasts healthy and possibly prevent the disease that all women dread – breast cancer.

According to the World Health Organization (WHO), Breast Cancer is the top cancer in women worldwide and is increasing particularly in developing countries where the majority of cases are diagnosed in late stages.

Having a healthy lifestyle can help reduce a woman’s risk of developing breast cancer. The common risk factors are family history, early onset of menstruation (before 12 years old), late menopause (above 55 years old), being overweight or obese, first pregnancy after 35 years old, high fat intake, and older age.

To promote healthy breasts, follow the B.R.E.A.S.T. guidelines:

Be physically active to help you lose weight or maintain a healthy weight range. Thirty minutes of moderate exercise like brisk walking at least five days a week would help decrease health risks. If you have been sedentary for a long time, start with 10 minutes per day and gradually increase as you build strength, endurance and get used to incorporating regular physical activity into your busy schedule.

Reduce fat intake by choosing foods prepared with less fat. Avoid deep fried foods. Limit intake of meat and processed baked products. Go easy on high fat spreads, butter, margarine, and other oils.

Eat fiber-rich foods. Consume whole grains, fruits, vegetables, beans, nuts and seeds. Fiber helps decrease fat absorption and also aids in eliminating estrogen. It is a hormone that is essential to reproductive health but has been linked to breast cancer.

Antioxidants from cruciferous vegetables like broccoli, cabbage, cauliflower, radish, arugula, bok choy and the like help prevent breast cancer. Some studies have shown that the antioxidants indoles and isothiocyanates prevent tumor formation, inactivates carcinogens or cancer causing substances and protects cells from being damaged.

Soy beans and soy products consumed during childhood and adolescence may provide lifelong protection against breast cancer. Consuming soy throughout a woman’s lifetime also has many health benefits including decreased menopausal symptoms. However, soy has estrogenic properties that is why further studies are being conducted if soy products are safe for women diagnosed with breast cancer.

Terpenes are phytonutrients or antioxidants that have anti-cancer effects. The two types of terpenes are limonene and perillyl alcohol which are found in citrus fruits, citrus oils, berries, cherries and garlic.

Finally, quit smoking and avoid or limit alcohol to one serving a day to further decrease your cancer risk.

And to all the breastfeeding moms out there, I have good news for you: Breastfeeding has protective effects against breast cancer.

(www.cheshireque.com / cheshire @gmail.com)

The word “organic” has been gaining popularity in the recent years. People buy organic foods mainly for health, food safety, and environmental reasons. Others just want to follow the trend without understanding the real meaning, advantages, and disadvantages. I visited the Bautista Organic Farm in Nasugbu, Batangas to have a firsthand experience in organic farming. It is therefore my goal to answer common questions I get about organic foods based on what I have learned.

Fresh picks Organic produce from Bautista Organic Farms in Nasugbu, Batangas.

What does the term “organic” mean?

“Organic” pertains to the process of how farmers grow and raise fruits, vegetables, grains, meat, and dairy products. Instead of using chemical fertilizers to promote plant growth, organic farming uses natural fertili-zers made from manure and compost to supply nutrients to the plants. Plants are like people, they need nourishment to grow!

A farmer’s dreaded enemy are the pests and diseases that kill their crops. In organic farming, natural pesticides, beneficial insects and birds, as well as traps are used to reduce pests contrary to the use of synthetic insecticides in conventional farming.

Undesirable weeds grow rampantly and are managed by using synthetic herbicides. In organic farming, weeds are controlled by tilling or plowing the land, manually weeding, putting mulch made from decaying leaves, bark or compost, rotating crops, and using plant-killing compounds that are environmentally generated.

Livestock are given organic feeds, allowed to access the outdoors, given a balanced diet and kept in clean housing to help minimize the development of diseases which is contrary to the use of antibiotics, growth hormones, and medications in conventional farming.

In short, organic farming is labor intensive and does not use any chemicals or synthetic substances.

Are organic foods more nutritious?

According to the Academy of Nutrition and Dietetics and the Mayo Clinic, organically and conventionally produced plants and animals are comparable in their nutrient content. Research is ongoing to determine whether or not organic foods have higher nutrient content.

Are organic foods safer?

Non-organic foods are generally safe to eat as long as proper food handling and preparation are observed. Organic foods, on the other hand, limits one’s exposure to pesticides, which residues are often left on non-organic foods. Pesticides are associated with birth defects, negative effects on the reproductive system of women, and infertility among males.

Organic foods do not contain food additives like preservatives, artificial sweeteners, colorings, flavorings, and monosodium glutamate. These substances are safe for human consumption but some people develop sensitivities.

Marriott’s executive chef Meik Brammer (standing) and the husband and wife team of Craig and Corazon Bautista (seated).

Why go organic?

Whenever available, I incorporate organic foods into my diet because of taste and flavor. After all, eating should be pleasurable. Taste is subjective and some people claim that organic foods taste the same as non-organic. I totally disagree. Organic foods are tastier and more flavorful especially if prepared and cooked the right way to bring out the natural flavors.

Marriott Manila executive chef Meik Brammer is an advocate of using ingredients that are fresh from the farm. He ensures that diners will always enjoy fresh, local, seasonal, and sustainable produce—the way good and real food should be. Chef Meik likes to use small organic carrots because they are tastier.

Organic produce is not widely avai-lable. Our choices are often limited when we go to the market or grocery stores. This May, Marriott’s premiere steakhouse Cru will highlight a “Farm to Table” menu that will give diners a chance to sample and enjoy dishes that are made from certified organic products.

Another reason for going organic is to protect our environment. Accor-ding to Craig and Corazon Bautista of Bautista Organic Farms, “We are not landowners. We are stewards of lands. Our goal is to heal the land from all the chemicals and pesticides used for a very long time.” Organic farming reduces pollution, conserves water, and preserves soil quality.

Organic Sweet Corn Veloute (crab spaetzles, chive Chantilly cream).

Citrus Cured Norwegian Salmon (cherry tomatoes, pickled onions, baby arugula, and smoked goat cheese).

What are the disadvantages of organic foods?

A smart buyer should know that organic foods easily spoil or have a short shelf-life. Some are smaller in size and do not look perfect. They may come in odd shapes and colors, too. The cost of organic foods are currently also higher compared to non-organic products.

Mango Confit, Peanut Sponge (smoked raisins, tamarind ice cream, graham cracker crumble)

For comments email [email protected] or visit www.cheshireque.com. You may also follow her on Twitter @CheshireQue.

For your convenience, here is a list of organic food farmers and suppliers:

EMPORIUM ANTIPOLO

For South and North buyers,
pick up point in Makati and EDSA. Buyers may also pick up
at the homestore. For details,
call 0920-9287270 or (02) 6973857.

GREENEARTH HERITAGE FOUNDATION
Sierra Madre Mountains of San Miguel, Bulacan. Open 9 a.m.
to 5 p.m., Monday to Friday,
except public holidays.
Log on to www.greenearthheritage.org/ph.

HOLY CARABAO HOLISTIC FARMS
Located at Sta. Rosa, Laguna.
To order veggies or schedule a farm visit, call 0918-9422611.
GOOD FOOD CO.
The company delivers to 10 pick-up points around Metro Manila.
For details, call 0906-4332324

HERBANA FARMS.
Available at Salcedo Weekend Market and Mercato Centrale.
For details, please call 0929-2698602.

Dear weight-obsessed people, witnessing beautiful women sobbing out of frustration because they can’t look reed-thin despite their Herculean efforts to lose weight has compelled me to shed some light on misconceptions and unrealistic expectations about most people’s archenemy—weight.

I hear these statements from women who look perfectly fine and healthy: “I am too thin! I want to be voluptuous like Kim Kardashian!” or “I am fat. I want to be as skinny as Miranda Kerr!” Honey, there is absolutely nothing wrong with wanting to look good or sexy and everyone should pursue a healthy weight range but at what cost? See now, therein lies the problem. A lot of women and even men go through extreme measures just to drastically lose weight to the detriment of their health and quality of life. You could lose so much weight, even attain your desired weight but you may be sickly, deprived of nutrients and look unhealthy, dry, gaunt: Unattractive!

Reality check: We were created with different body types. A woman who has a curvaceous hourglass body will never have a model-like figure even if she starves herself to death and vice versa. Genetics is also partly to blame, if I may say so.

The truth behind weight is this: Being underweight poses as much health risks as being overweight and obese. Weight is just one of the many factors used to determine overall health. Some people like the athletes may be overweight but healthy. The other factors are:

• Waist circumference which is an indicator of central obesity;

• Blood chemistry values: fasting blood sugar level, cholesterol, blood pressure;

• Body composition: body fat percentage, body water percentage, bone mass, visceral fat, muscle mass;

• Family history of diseases;

• Lifestyle: Eating, exercise and coping or behavior patterns;

• Age and gender; and

• Smoking, alcohol, and substance abuse.

Let’s not forget Body Mass Index (BMI) which in my opinion, is the most misinterpreted and favorite tool when weight issues come up. Many of my clients are crestfallen when they get their BMI results from unreliable BMI calculators over the internet. One valued client said she’s obese based on an online calculator when in fact her BMI is 26: overweight. One has to be very careful which sites to trust and to use.

To calculate for your BMI, get your weight in Kg and divide it by your height in meters squared BMI = [Weight (Kg)] ÷ [Height (m)²].

Below 18.5 underweight

18.5 – 24.9 normal

25 – 29.4 overweight

30 and above obese

Sounds complicated? Yes, in fact it is. That is why one needs to have the proper guidance of a professional to ensure safe and effective weight management suited to your lifestyle and based on science.

Beware of quack “nutritionists” practicing quackademics which are so rampant nowadays. They can make you lose weight and in return make you sick simply because they don’t have the correct education, skills and expertise.

Only registered nutritionist-dietitians licensed by the Professional Regulation Commission (PRC) and USA registered dietitian-nutritionists licensed by the Commission on Dietetic Registration and covered by a reciprocity agreement between the Philippines and USA are lawfully allowed to practice weight management, nutrition counseling, prescribe diet plans, and recommend anything related to nutrition and dietetics.

According to Presidential Decree 1286 Section 15. otherwise known as the Practice of Nutrition and Dietetics, “No person shall offer himself in the Philippines as, or use the title nutritionist-dietitian or any word, letter, figure, or sign whatsoever, tending to convey the impression that he or she is a nutritionist-dietitian, or advertise or indicate in any manner that he or she is qualified to perform the work of a nutritionist-dietitian without holding a valid certificate or registration as issued by the Board in accordance with this Decree, unless exempt from registration as provided under Section 11 hereof.”

Having said all these, my dear weight-obsessed people, I implore you to take time to reflect about your weight goals, the reasons behind them and think before you put your health at risk by undergoing weight loss plans that have not been backed up by science and not supported by licensed health professionals.

For comments email [email protected] or visit www.cheshireque.com. Twitter:CheshireQue

Cooking good food is not easy and cooking healthy food is even more difficult. That’s what I’ve heard a lot of people say. The solution? Use more natural ingredients and fresh produce to make your dishes both flavorful and healthy. Substituting some ingredients in traditional dishes can make a lot of difference.

Genevieve Dayrit, RND of A-List Professional Health Consulting Co.

Today, I will share two recipes developed by registered nutritionist dietitian, Genevieve Dayrit of A-List Professional Health Consulting Co., a company accredited by the Professional Regulation Commission to conduct seminar workshops among health professionals specializing in corporate wellness programs and recreational culinary classes conducted in a world-class setting like The Marriott Manila.

Our staple food is plain rice, but it can sometimes get boring. Our alternative is to make fried rice—but it is high in fat and calories. Genevieve gave the plain old fried rice a makeover and turned it into a melange of appetizing flavors. “The Tropical Rice Pilaf is very refreshing because I’ve added pineapple, broccoli, and bell peppers, which all have high water content. This dish has a subtle sweetness that complements the natural flavors and crispness of fresh vegetables and the nutty taste and chewy texture of brown rice,” says Genevieve.

Tropical Rice Pilaf

Makes 4 servings
181 kcal per serving
39 kcal from fat per serving

Ingredients:
2 cups cooked brown rice 2 tsp extra virgin olive oil
1 tsp margarine 1 tsp garlic
2 tsps onion 1/3 cup red bell pepper, diced
1/3 cup yellow bell pepper, diced 1/2 cup broccoli florets
1/3 cup pineapple chunks 1/8 cup pineapple juice
1/4 tsp salt 1/8 tsp pepper

Procedure:
1. Using a skillet, sauté onion and garlic in margarine and olive oil
over medium heat.
2. Add red, yellow bell pepper, broccoli florets, pineapple chunks,
and pineapple juice. Stir and cook for three minutes.
3. Add rice, salt, and pepper. Mix well and cook for three minutes.

The Tropical Rice Pilaf is a complete meal on it’s own. It has complex carbohydrates, protein and fiber from the rice and vegetables. It also has good fats from the small amount of olive oil and margarine used which will help in the absorption of fat-soluble Vitamin A found in the vegetables. Yes, a little fat is beneficial.

Chicken Roll Up

1 serving = 3 pcs.

Makes 5 servings

320 kcal per serving

176 kcal from fat per serving

Chicken Roll Up

Ingredients:
3 skinless, boneless chicken breast halves
1/4 cup pineapple juice in can (unsweetened)
2 tbsps soy sauce
1/4 cup carrot slices (2 cm thick)
1/4 cup chayote slices
1/8 cup red bell pepper slices
1/8 cup cheese slices
1/4 cup pechay leaves
1 tsp pickle relish
1 tbsp olive oil
1 tbsp margarine
1 big clove of garlic minced
1/3 cup tomato sauce
1 1/2 cups water
1/4 tsp salt
1 tbsp sweet chili sauce

Procedure:
1. Pound chicken breasts lightly to 1/4 inch thickness.
2. Marinate in pineapple juice and soy sauce for 15 minutes.
3. Place pechay leaves, cheese, green bell pepper, chayote,
and carrot slices on top of each chicken breast.
4. Roll up each breast and secure with a string or toothpick.
5. In a saucepan, sauté garlic and onion in olive oil and margarine.
6. Add chicken roll up. Cook for 5 minutes then pour the marinade,
tomato sauce, water, salt, sweet chili sauce, and pickle relish.
7. Cook for 25-30 minutes over medium heat or until the sauce thickens.
8. Remove string or toothpicks and slice the chicken roll up (1/2 inch thick).
Serve with sauce.

The Chicken Roll Up is a very good source of lean protein with less calories compared to fried chicken. When preparing meat dishes, it is best to prepare them with less fat through boiling, steaming, simmering, baking, roasting, broiling, and slow cooking. I suggest reducing the portion serving to two pieces of Chicken Roll Up and add ½ cup of black or red rice with one cup salad on the side to make a delicious well balanced meal.

How whey protein powder may not be as beneficial as you think

‘Protein is the building block of muscles and it plays a vital role in repairing and strengthening them
but large amounts of protein is not needed to build muscle strength and size.’

Many Filipinos love to try whatever is the popular sport or fitness activity for the year. Remember when Taebo was so popular in the late ‘90s? And then there was badminton followed by belly dancing, Bikram yoga, cycling, and now the latest trend—running and circuit training. The only thing that is constant is our countrymen’s love for basketball. After all, we are a basketball-crazed country.

Engaging in any type of sport, exercise or physical activity, is a good way to keep healthy. Having varied types of physical activity or workout will help develop a healthy heart, strength, and flexibility thus decreasing health risks.

Some people, however, want to take their workout to the next level by changing the way they eat and taking in supplements in the hopes of improving their performance, strength, and endurance.

Working with both elite and recreational athletes on sports nutrition as well as creating diets that complement workouts for the past 12 years of being a dietitian consultant, I have come across so many questions about the efficacy and safety of some dietary practices and supplements. Unfortunately, many have been deceived by claims and myths.

During my group consultation with the PBA team San Miguel Beermen, one of the players asked me: “What can you say about whey protein powder? Does it help build muscles?”

Protein is the building block of muscles and it plays a vital role in repairing and strengthening muscles. But contrary to what some body builders and athletes perceive, large amounts or extra protein is not needed to build muscle strength and size. Consuming more than what is required by the body have no added benefits. It could in fact wreak havoc in the body and cause a decline in performance. Protein breakdown produces a waste called urea. Water is needed to excrete this therefore too much protein can have a dehydrating effect on the body. High protein intake can also damage the kidneys and liver. Most protein sources contain saturated fats which could increase cholesterol levels and increase the risk of developing heart diseases.

Athletes may have higher protein requirements than non-athletes but the amount of protein needed by the body can be easily met through the daily consumption of food like lean meat, fish, poultry, dairy products, beans, nuts, vegetables, bread, and grains. High quality or high biologic value protein comes from egg, soy, milk, and dairy products. It is best to consume an adequate amount of protein immediately after working out to enhance muscle building.

THE ONLY ROSE AMONG THE THORNS The author with the San Miguel Beermen in one of their consultations

Whey protein powders and supplements will only be beneficial for people having difficulty meeting their daily protein requirements due to decreased consumption of protein sources, food unavailability, inability to prepare whole foods and busy lifestyle. It could be consumed for convenience and as a substitute for whole food. Whey protein comes from milk and is easily digestible. It has many health benefits for the heart, blood sugar level, and bones, it also has, however, a list of side effects like allergy, changes in cholesterol levels, and more. It is important to seek the advice of a registered nutritionist-dietitian before using a whey protein supplement.

The only way to build muscle strength and increase its size is to workout and have a well- balanced diet composed mostly of complex carbohydrates and about 10 to 15 percent protein. Eat more complex carbohydrates like whole grains, bread, starchy vegetables, and pasta to be utilized as the body’s primary source of energy otherwise protein will be used for energy production thus decreasing the supply needed to build muscles. When carbohydrates are burned as energy, protein is spared and can be used for specific purposes such as building and repairing tissues; creating hormones and enzymes; transporting nutrients; regulating water balance and muscle contraction.

Finally, there are three things to remember when building muscle strength and size: Consume more complex carbs, have adequate protein intake, and train your muscles!

For comments email [email protected] or visit www.cheshireque.com. Twitter: CheshireQue

Since ancient times, man’s pursuit of longevity (and even immortality) has led to the endless search for foods, plants, elixirs, and potions that will defeat death or prolong life.

The first emperor of China, Qin Shih Huang also known as King Zheng of Qin (260-210 BC) feared death and was obsessed with finding the “elixir of life” that will make him live forever. This obsession ended his life at the age of 50 after he was slowly poisoned by mercury pills, which his alchemists claimed will make him immortal.

In this modern day and age, the world is still obsessed with pursuing wellness and longevity thus leading to countless claims about “superfoods” and “food cures” that promise to treat, prevent, and manage conditions from simple ailments to chronic diseases.

During my consultations, some clients confessed that a “doctor” once made them eat six raw eggs every day and tablespoonfuls of salt several times a day to make them healthy. I was dumbfounded knowing that eating six raw eggs will not only increase caloric, protein, fat, and cholesterol intake but also increase the risk of Salmonella infection. And excessive salt consumption will increase blood pressure and damage the kidneys. Still, many advocates of “quackademics,” a pejorative term for alternattive medicine, take advantage of the people’s lack of knowledge and obsession with defying age, being healthy, and disease-free.

Achieving a healthy, long, and quality life is what every human being should aim for. A healthy lifestyle composed of proper and well-balanced food intake, active lifestyle, quality and adequate sleep, effective stress management, and modified behavior promotes good health.

Dietary supplements may sometimes be needed but these should always be taken with the guidance of a Registered Nutritionist-Dietitian or physician. The good news is that there are actually foods that can be found in your kitchen ,which have so many health benefits. Studies have been conducted to support the efficacy of these foods.

Whole wheat bread contains non-digestible ingredients that act as prebiotics, which promote the growth of good bacteria in the digestive system. It also increases calcium absorption. Whole wheat bread is best paired with a cup of nonfat milk or a slice of cheese.

Milk is not just for the bones. It can help with sleep problems, too! It contains tryptophan which gets converted into the hormones serotonin that promotes relaxation and melatonin, which induces sleepiness. It is best to drink warm nonfat or low-fat milk at least an hour before sleeping.

Yogurt and fermented dairy drinks contain probiotics or live bacteria that keep the digestive system healthy. This can also prevent diarrhea and decrease in good bacteria when taking antibiotics.

Sweet potato or camote contains beta carotene which gets converted to Vitamin A to prevent dryness of eyes, night blindness, and eye infections. Boiled or baked sweet potato can be a healthy substitute for rice or bread.

Fortified margarine is made of plant fats that reduce bad cholesterol level, which decreases the risk of developing heart diseases. This can be a healthy substitute for butter but should also be consumed in moderation because fat is a concentrated source of energy or calories. Too much intake could lead to unwanted weight gain.

Banana is high in potassium, which helps control blood pressure. Add banana slices to your cereal, pancakes, or smoothie for breakfast.

Tomato has lycopene, which reduces the risk of developing prostate cancer. It is best to cook tomato or consume processed tomato products because the heat makes lycopene readily absorbable.

Grape juice and red wine has been proven to reduce the risk of heart diseases. They contain resveratrol, which prevents the clumping of platelets in the blood that causes clot formation leading to serious heart diseases. Women should not exceed eight ounces and men should not consume more than 16 ounces per day.

Honey is a natural cough suppressant. Add two teaspoons to a cup of tea or lemon water. Best taken before bedtime to reduce coughing and get quality sleep.

Cruciferous vegetables like broccoli and cauliflower have glucosinolates and indoles, which are bioactive compounds that help reduce the risk of certain types of cancers. These can be eaten steamed or mixed in cooked dishes.

Take a look around your kitchen. You might just find several wonder foods that could help improve your life.

For comment email [email protected] or visit www.cheshireque.com. Twitter: CheshireQue

Is calorie counting effective for weight management? Yes it is. But is it healthy to count calories when trying to lose or gain weight? Not necessarily. I will help you understand what is calorie counting, it’s health benefits as well as health risks. It’s not as complicated as it seems.

Calories (kcal) are the energy we derive from the food that we eat. Carbohydrates, protein, and fat all contain calories. They fuel the body to be able to function 24 hours a day. We use less calories when sleeping and resting. We burn more calories when we are physically active.

Caloric Balance

Caloric balance means that the amount of energy intake from food is equal to the amount burned during physical activities and used for physiologic processes like digestion and respiration.

For weight loss, the amount of energy intake should be less than the energy expenditure or the amount of energy burned should be more than the amount consumed. Simply put, eat less, exercise more.

For weight gain, add more calories through healthy food choices and have a regular physical activity.

Caloric Needs

The daily amount of calories needed varies according to weight, height, physical activity, health condition, age and gender. Only Registered Nutritionist-Dietitians are legally qualified to calculate and prescribe a person’s Total Caloric Allowance or the amount of calories needed by a person in a day.

Decreasing the amount of calories you take in and increasing the amount of calories you burn will definitely make you lose weight. Therefore calorie counting is an effective tool to help you manage your weight. However, calorie counting alone does not ensure optimum nutrition. You may attain a normal weight range but may not be healthy due to nutrient deficiencies. Eating 2000 calories worth of junk food versus 2000 calories of well balanced meals will have different effects on your body. The former will increase your sodium, sugar, and fat intake causing health problems while the latter will decrease your health risks. Thus many people lose weight by cutting down on calories but tend to be sickly or may not look healthy at all.

The total amount of calories should come from complex carbohydrates like whole grains, starchy vegetables, dark leafy vegetables, fruits and non fat milk; protein from lean meat, fish, chicken, egg, low fat or non fat dairy products and beans; and fat mostly from nuts, seeds, plant oils, and fatty fish.

Calorie Counter

1/2 cup rice/plain noodles or pasta

= 80 to 100 kcal

1 slice of bread = 80-120 kcal

1 medium fruit (1 banana) = 60 kcal

1 cup of whole or cooked vegetables (without oil) = 25 kcal

2 cups raw leafy vegetables = 25 kcal

1 cup milk or yogurt = 80 to 150 kcal

1 medium egg = 63 kcal

3 ounces (deck of cards size) meat or chicken = 165 to 300 kcal (varies with fat content)

3 ounces (checkbook size) fish = 165 to 300 kcal (varies with fat content)

1 tsp. oil = 45 kcal

1 tsp sugar or honey = 20 kcal

Here’s an example of a quick estimate of a typical meal:

1 cup rice = 200kcal

3 ounces of fried chicken = 300 kcal

1 cup steamed vegetables = 25 kcal

1 medium apple = 60 kcal

Total calories = 585 kcal

To reduce caloric intake follow the tips below:

• Choose food prepared with less fat such as boiled, grilled, baked, roasted, stir-fried, sauteed, and steamed.

• Limit or avoid table sugar.

• Limit or avoid high caloric beverages. Water, brewed tea, and coffee have no calories.

• Eat fiber rich vegetables, fruits and whole grains to feel fuller.

For comments email [email protected] or visit www.cheshireque.com. Twitter: CheshireQue

Becoming a woman is a process. A journey. It begins the moment you experience awkward but inevitable changes in your body that the little girl in you can no longer ignore. Womanhood is not constant. Each stage of womanhood is special and should be given equal attention to ensure quality of life.

Let us go through the different changes and nutritional needs women have to go through in this lifetime.

From the onset of menarche or the first menstrual cycle, nutrition plays a big role in preventing nutritional deficiencies and to promote optimal growth and development. Iron-deficiency anemia is widespread. Iron is lost during the menstrual period and this mineral is vital for red blood cell production and ovulation for reproductive health. Blood carries oxygen and nutrients all over the body. Lean meat, egg yolk, dark green leafy vegetables, raisins, prunes, whole grains, beans, and iron-fortified cereals are good sources of iron.

PMS or pre-menstrual symptoms have been experienced by almost all women. It is a condition that has physical, psychological, and emotional effects. Common symptoms are acne, headache, food cravings, backache, abdominal pain, tender breasts, bloating, weight gain, mood changes, anxiety, irritability, and sleep disturbance.

PMS is most likely caused by fluctuations in hormone levels. This causes fluid retention which disappears after the menstrual period.

Calcium may help reduce fluid retention and may help improve mood by regulating mood-related chemicals found in the brain. Non-fat or low-fat milk, yogurt, cheese, sardines, almonds, and green leafy vegetables are all rich in calcium.

To prevent fluid retention, be mindful of your salt intake seven to 10 days before your period starts. Cut down on high sodium foods like chips, processed and canned food, table salt, and condiments. It is also important to drink at least nine cups of water per day to keep the body well hydrated.

Increasing physical activity will also help alleviate PMS moodiness. Exercise stimulates the release of happy hormones called brain endorphins. Exercise will also prevent weight gain especially when your food cravings are at its peak. Sweating during a physical activity will reduce water retention and bloating.

Between puberty and menopause, it is vital for all women to eat a well balanced diet composed of water, whole grains, fruits, vegetables, low fat dairy products, lean protein sources, and good fats. Regular physical activity as well as stress management together with a healthy diet will prevent nutrient deficiencies and reduce health risks.

Now comes the time when a woman enters the process of aging to perfection—Menopause. Just as was experienced during menarche, drastic changes are also expected during this part of a woman’s journey. Production of the hormones estrogen and progesterone declines accompanied by hot flashes, night sweats, weight gain, increase in abdominal or visceral fat, sleep disturbances, mood swings, and irregular menstrual flow.

Health risks increase as women become less physically active, consume more calories, and undergo the body’s natural metabolic slowdown.

Thirty minutes of daily, moderate physical activity like brisk walking coupled with a well balanced diet will help maintain a healthy weight range and prevent health conditions like insulin resistance, which leads to diabetes, high cholesterol, and hypertension, which leads to heart diseases.

Soy contains phytoestrogens called isoflavones which are weak and naturally occurring plant estrogens that may help reduce or relieve pre-menstrual and menopausal symptoms. The amount needed has not yet been determined by the studies conducted. Eating tofu, tempeh, soy milk, and other soy products can also lower bad cholesterol or LDL level, total cholesterol level, and blood pressure. Thus, decrease the risk of developing heart diseases.

Charm is deceptive, and beauty does not last; but a woman who fears the Lord will be greatly praised. – Proverbs 31:30

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When the heat is up, what’s the first thing that comes into your mind? A cool shower or the beach? Ice-cold water? Ice cream and smoothies? It is human nature to seek water in a variety of forms to quench thirst and cool the skin simply because the body is made up of about 45 to 75 percent water?

Water is essential in maintaining the health of every body cell. It keeps the skin well hydrated to promote skin integrity. Water plays an important role in digestion, metabolism, transporting of nutrients and oxygen, and excretion of wastes.

When the body’s temperature rises, sweating occurs as a natural cooling effect. Living in a tropical country like the Philippines, the weather can get very humid which makes it more difficult for perspiration to evaporate thus delaying the cooling process. Aside from water loss, sweating makes us lose electrolytes like potassium and sodium which are very important in keeping the body hydrated and maintains normal heart rate. It is important to replenish water and electrolyte stores to prevent dehydration.

The first sign of dehydration is thirst. Dehydration could lead to heat stroke which is a life threatening condition. Other signs of dehydration are: hot dry skin, flushed skin, dark colored urine, heavy sweating, muscle cramps, fatigue, weakness, dizziness, headache, nausea, vomiting, fever, confusion, and rapid breathing and increased pulse rate.

Men lose more body water than females and that is why the Institute of Medicine determined that an adequate intake of fluids for men is approximately three liters or 13 cups a day and 2.2 liters or about nine cups for women.

Drinking various types of beverages aside from water can easily hydrate our body, however, we should be cautious about drinking liquids that contain caffeine, sugar, fat and alcohol. For example, a huge cup of iced coffee topped with whipped cream can add to your fluid intake but it could also increase your caloric intake. Excess caloric consumption leads to weight gain. Drink occasionally and in moderation. Sports and energy drinks should only be taken when exercising for more than one and a half hours.

Try these beverages and liquid foods to keep yourself hydrated this summer season:

• 100 percent fruit juice

• fruit and vegetable smoothies

• non-fat milk

• soy milk

• almond milk

• lemon water

• soda water

• clear soup

• gelatin/gulaman

• yogurt

• probiotic drink

• sorbet

• iced green tea

Aside from the water content, we can also get other nutrients from these beverages and liquid foods. One hundred percent fruit juices are rich in vitamins and antioxidants that are skin friendly. Milk is a rich source of calcium for bone, muscle, and heart health. Yogurt contains live bacteria that is good for digestion. Green tea has flavonoids that is good for the heart.

Ensuring adequate water intake is not limited to just drinking liquids. You can eat your water too! Most fruits and vegetables have about 80 to 95 percent water and they contain the electrolyte potassium. Eat about three cups of vegetables and two cups or two pieces medium-sized fruits per day.

Here are some fresh produce that you can munch on to keep yourself hydrated.

• watermelon

• grapefruit

• pineapple

• melon

• apple

• orange

• banana

• strawberries

• broccoli

• lettuce

• cucumber

Don’t wait until you’re thirsty. Keep yourself hydrated throughout the day by making a conscious effort to make water, other beverages, liquid foods, fruits, and vegetables available every day.

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