Jan 30, 2020

Posted by | Comments Off on What Can You Get from Whole Wheat Food?

What Can You Get from Whole Wheat Food?

Most of the diet regimen you might have read about almost always included whole grain and fiber, but do you know what can get from such food?

What is whole grain and refined grain?

Grain refers to food made from wheat, oats, corn, rice, and other related cereals. Whole grain contains all three major parts of a kernel, such as the germ, bran, and endosperm, which are high in nutrients. Whole grain for some people are less tasty than refined grain and have a shorter shelf-life.

Refined grain on the other hand, refers to grains that have been milled or ground into meal or flour to remove the bran or the germ in the kernels. Some refined grains are fortified with the missing vitamins and minerals, but still retain the fine texture and longer shelf-life.

What are the nutrients found in whole grain?

Whole grain food contains fiber, B vitamins (riboflavin, thiamin, niacin, and folate), iron, magnesium, and selenium. Although the nutrient content will vary based on the type of grain, the dietary fiber is the most important benefit you can get from the food. It will help individuals who are trying to lose weight and keep their blood glucose levels and blood pressure manageable.

How do I find whole grain food?

Some food manufacturers label their wheat products as whole wheat even if they’re not, so make sure to look at the list of ingredients and the food nutrition label (look for the “nutrition facts” table).

A whole grain food should have “whole grain” listed first and the dietary fiber included in the nutrition label. Some products will also include a “heart check” seal, which indicates that the food has limited trans fat, saturated fat, sugar, and sodium.

What is dietary fiber?

Dietary fiber cannot be digested, but will help your body reduce bad cholesterol. It can either be soluble or insoluble and can hold excess water, help digestion, redistribute fat, cut inflammation markers, and reduce LDL cholesterol. Some dietary fiber sources, however, are high in saturated fat, sodium, and added sugar, so read the labels thoroughly.

What are the examples of whole grain?

Some examples of whole grain include whole wheat, brown rice, whole grain barley, wild rice, whole grain corn, oatmeal, whole oats, whole rye, freekeh, buckwheat, bulgur, quinoa, and whole wheat couscous.

The amount of grains your body needs will depend on your age and calorie needs. For example, a 2,000-calorie diet requires 25 grams of fiber daily, so the grains in your diet must be at least one-half whole grains.

What are gluten intolerance and celiac disease?

Unfortunately, not everyone is supposed to eat whole wheat, because of gluten intolerance and celiac disease. The former refers to an individual’s sensitivity to gluten found in most grain products. On the other hand, celiac disease, which is different from gluten intolerance, will cause the body to attack the small intestine that absorbs nutrients from whole wheat food.

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Jan 30, 2020

Posted by | Comments Off on How to Pick Facial Hair Styles for Your Face

How to Pick Facial Hair Styles for Your Face

Like your clothes and hairstyle, your facial hair can give indications of your personality and preferences, but these are not the only things you should consider when deciding on a beard style.

It’s Not for Everyone

Before you decide what type of facial hair you think is best for you, let’s discuss the possibility of growing beards. Not everyone can have a full beard just like a shiny frizz-free hair on the head isn’t for everyone, and that is not something the barber will decide for you, but your genes. How thick the hair is, its color and texture, and the areas where hair will grow on your face are all determined by your genes.

Most boys by the age of 15 will start having facial hair, but others will not have any until later. Moreover, the pattern of the beard is determined by the time he gets in his early 20s. That doesn’t mean, however, that you can’t grow facial hair, it just means that you need to make the most of what you already have.

How to Pick the Best Style

There are some things you need to consider when choosing a style besides how much hair you can naturally grow. First, you need to determine your face shape, then aim as much as possible to make your face look oval to hide your narrow or short face.

Here are some tips for each face shape.

  • Circular Face: pick a style that is long on the bottom, but short on the sides
  • Diamond Face: pick a full beard (if you can grow it) to hide the angles on your chin, but the sides should be trimmed and the bottom longer
  • Oblong or Rectangular Face: pick a style that will broaden the face, so the sides have to be full and the bottom short
  • Oval Face: most facial hair styles will look fine, but your sides and bottom should be even if you want a short facial hair style
  • Square Face: pick a style that will add length, but will shorten the sides of your face
  • Triangular Face: pick a style that is long on the bottom, but short on the sides; the chin, however, should have wide, graduated parts to make your face look oval

Different Beard Styles

There are various beard styles to choose from, so we’ll narrow the choice to the following 16 styles:

  1. Clean Shaven
  2. Stubble (short, medium, and long)
  3. Full Beard
  4. French Fork
  5. Ducktail
  6. Circle Beard
  7. Goatee (goatee and extended goatee)
  8. Imperial
  9. Van Dyke
  10. Anchor
  11. Balbo
  12. Mutton Chops (mutton chops and friendly mutton chops)
  13. Verdi
  14. Garibaldi
  15. Dutch
  16. Bandholz

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Dec 9, 2019

Posted by | Comments Off on 5 Amazing Tricks for Keeping Fruits and Vegetables at Home

5 Amazing Tricks for Keeping Fruits and Vegetables at Home

After cooking your own meals for a while, you may think that you’ve got everything figured out in the kitchen and even have a dedicated cooking section in your bookshelf – but there’s always more you can add to enrich your experience and improve your culinary skills. Here are a few tips and tricks for cooking and preparing vegetables that will completely change the way you do things in the kitchen:

1.  Ripen fruits more quickly

There’s a reason why you don’t want to keep certain fruits like bananas and papayas grouped together in the same place for too long. That’s because they release ethylene gas, which can make certain fruits and vegetables spoil much faster. But that doesn’t mean you can’t use it to your advantage. In fact, to make your fruits and vegetables ripen more quickly, all you need to do is to throw the occasional banana in there and then separate them when they’re ready.

2.  Re-use that pickle brine

Don’t drain that water away! Whether you made that jar of pickled vegetables yourself or bought it from the store, you can always make more than one use out of it by adding fresh vegetables in it and storing it in the fridge for a few days. For best results, you can even par-broil these vegetables before pickling them to speed things up.

3.  Keep vegetables crisp for longer

While wrapping in foil doesn’t work for all vegetables – it certainly doesn’t work for most leafy greens – using it for specific food items like broccoli and lettuce certainly helps to keep them crisp for a lot longer.  

4.  Slice your bell peppers in advance

To get the most out of your bell peppers by making them last as long as possible, the best thing you can do is to simply slice them up and store them in a zip-lock bag in your refrigerator. You can also slice them a lot more easily than normally would by doing the following steps:

  • Slice the top and the bottom off; save them for later.
  • Cut on one side of the bell pepper lengthwise. Be sure to slice down on just the skin for this.
  • Roll out the skin and slice the parts connecting the core.
  • Push out the middle part of the bell pepper’s top.
  • Dice the skin, including the top and bottom parts of the bell pepper.

5.  Keep soft fruits from getting crushed

No one likes dealing with squished or saggy fruits, and the good news is you don’t have to deal with them, either. When storing fruits and vegetables in your fridge or pantry, you want to make sure to place the hardest items at the bottom, such as potatoes and cucumbers, and the softest ones, like tomatoes or mangoes, on top. This allows the weight to be evenly distributed among these various food items and keeps certain fruits plump rather than saggy.

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Dec 9, 2019

Posted by | Comments Off on What to Look For When Buying a Fridge for the First Time

What to Look For When Buying a Fridge for the First Time

Refrigerators don’t look like a lot at first, and there’s a good chance you won’t be thinking about them until you finally make the move to your new home in Singapore – only to realize that you don’t have any way of storing essentials like milk, eggs, and meat.

Today, it’s really hard to imagine living without a refrigerator because it’s so useful in keeping food fresh for longer periods of time. And like most things, there’s an art to finding the right fridge to buy. Simply keep these five things in mind and you’ll be able to pick out the right one for your daily needs:

Size

Size is perhaps the most critical aspect you can look for when buying a fridge for your home. Even though most refrigerators are designed to fit between counter spaces, there’s a good chance it might either be too big or too small for your needs. You should also remember that your fridge needs fit through all kinds of halls and doorways, since you can’t place it in your kitchen if it happens to be too big to pass through.

Energy-efficiency

Like many electricity-intensive appliances used in most homes, like a washing machine or an air-conditioner, refrigerators can rack up a huge amount in your utility bill since you need it to keep running 24/7. This is why you need to choose a unit that’s energy-efficient – not just in cutting down carbon emissions, but also in saving you a lot of money in the long run.

Unit Type

There are a few types of unit types you need to consider when buying a fridge for the first time:

  • Side-by-side – This popular type has adjacent doors for the freezer and fresh food compartments, but while they have a big storage capacity, they also have the drawback of needing more reaching and bending.
  • Bottom – Bottom freezers allow you to take the most used items at eye level, which makes them more convenient to have.
  • Top-freezer – The standard refrigerator type is cheap, and with more recent models, they can also be efficient in both space and energy, with its only drawback being that doesn’t offer as much space.
  • French-door – This version saves space with narrower doors for both the upper fridge and two separate doors for the lower freezer, but the main drawback is that the freezer is located at the bottom compartment.

Extra features

Lastly, be sure to watch out for fridges with adjustable shelves, since you’ll never know if you’ll be storing tall items. You should also take a closer look at its temperature settings. Some units have separate temperature-controlled drawers other than the freezer, and you can use them as dedicated storage areas different types of meats.

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Oct 12, 2019

Posted by | Comments Off on What Happens if You Have Iron Deficiency

What Happens if You Have Iron Deficiency

To understand what the lack of iron does to the body, you should remember its roles in the body. The most important thing to keep in mind is that iron is vital for blood production, oxygen transportation, energy metabolism, and immune function. At least a quarter of the iron in the body is stored in cells and circulated in the blood, which means that if the iron level is low, hemoglobin level is also low. Oxygen transfer to the tissues is inadequate. This condition then leads to iron deficiency, or a worse condition called iron deficiency anemia.

Iron Deficiency Anaemia

This is a common type of anemia especially for women who still have their menstruation. Usually a person with anemia experiences frequent fatigue, cold hands and feet, weakness, pale skin, headache, lightheadedness, dizziness, chest pain, shortness of breath, fast heartbeat, inflammation, brittle nails, dry and damaged skin and hair, poor appetite, restless legs, swelling or soreness of the mouth or tongue, frequent infections, anxiety, and unusual cravings.

Some of these symptoms may be mistaken for other conditions, so make sure to get a proper checkup to determine if you have another undiagnosed illness. Restless legs is a syndrome that is usually most obvious at night. The person experiences at urge to move the leg even at rest because of a tingling or crawling sensation.

Sometimes iron deficiency anemia is caused by the body’s inability to absorb iron. If this is the case, supplements will not be enough. Disorders such as celiac disease can affect not only how nutrients are absorbed in the body but the accumulation of the unused nutrients can also cause various other symptoms.

Iron Requirements and Sources

Iron level requirements is about 1.8 milligrams daily, but not all of it is used by the body. Although you can supplement your iron intake with ferrous sulfate tablets, you also need to have enough vitamin C to help your body absorb and use that iron.

The following are iron-rich food that you must include in your diet:

  • Fish, shellfish, mussels, clams
  • Chicken, turkey, beef, pork, veal, lamb, liver, and any red meat
  • Green leafy vegetables, tofu, bean sprouts, tomatoes, potatoes, green beans, corn, beets, peas
  • Grapefruit, kiwi, oranges, melons, strawberries, tangerines
  • Iron-fortified pasta, bread, and cereals

Some food may inhibit iron absorption, so you might want to limit your consumption of coffee and tea. Instead, eat more dairy and whole grain food to help your body absorb and use iron. Supplements might help, but you should keep in mind that there can be unpleasant side effects such as diarrhea, constipation, heartburn, nausea, and stomach pains.

Infants are recommended to drink only breast milk until 2 years of age. If the parents are unable to do so, however, iron-fortified formula is a good substitute. Toddlers should be fed pureed meat and fortified cereals at least twice daily.

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Sep 13, 2019

Posted by | Comments Off on Everything You Need to Know About Placebo Sleep

Everything You Need to Know About Placebo Sleep

Having a hectic schedule and a really stressful routine can easily impact your sleep, the lack of which can lead to sleep deprivation and take a toll on your health. But here’s something that will change the way you go about your routine: if you haven’t slept a wink, you might just get through the day by convincing yourself that you rested well the night before.

This is known as “placebo sleep”, which a recent study has shown can improve the cognitive functions of participants regardless of whether they actually had enough rest.

What is the placebo effect?

The placebo effect is simply believing that something is effective, even when it isn’t, can actually have an effect. One case for this is with ordinary sugar pills and gel caps administered to patients who are told that it’s medicine, and their symptoms are shown to improve after some time.

A similar effect can be applied to sleep. You can convince yourself that you’re better rested by simply focusing on the hours of rest that you’ve actually had rather than the ones you missed.  There are other ways you can focus on the placebo effect with, like the following:  

  • Changing your outlook – Adopting a positive attitude towards life can improve your overall health, since it encourages you to take better care of yourself.
  • Staying active – Just like positive thinking, simply convincing yourself that you have

But while the placebo effect is real, and have positive effects, the question is: should you do it regularly or use it to go on less sleep for an extended period? Probably not.

Simply counting on the placebo effect to substitute for sleep doesn’t guarantee that your body will shrug off stress. In fact, it’s more likely that the effects of deprivation will continue to mount and have a negative impact not just on your body, but also on your overall routine.  

Improving your sleep quality

The best way to make sure you have the energy is simply getting the rest your body needs. Instead of relying only on the placebo effect and tricking yourself about being well-rested, try these tips to make sure you’re definitely well-rested:

  • Be consistent. Being in sync with your body’s circadian rhythm makes it easier for you to fall asleep and wake up.
  • Sleep at an earlier time. If you’re used to staying up late, sleeping fifteen minutes earlier is a good way to start.
  • Stay hydrated. Drinking enough water reduces fatigue and gives you a much-needed boost for brain power and energy.
  • Keep your room dark. Bright lights can interfere with the natural sleep cycle, and makes it take longer for you to sleep.

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Sep 13, 2019

Posted by | Comments Off on Five Surprising Things You Need to Know About Your Food

Five Surprising Things You Need to Know About Your Food

Everyone is eating or has eaten a certain amount of processed food at some point in their lives, and that’s because processed food is everywhere, even if it’s something as a biscuit or a cookie. You can even find that the “healthy” food isn’t as healthy as it seems. Even if you think your fridge is loaded with all-natural food options, you can bet that there are a lot of things food manufacturers don’t tell you about their products.  

Here are a few things you seriously need to know about your food to get you started:

1.  Processed foods contain more sugar than you think

While you already know that many foods you see on the grocery shelf contain a lot of sugar, you probably don’t know exactly how much – and that’s because food manufacturers can get around the label by disguising the sugar.

These are just some of the names manufacturers use to hide the sugar:

  • Dextrose
  • Cane crystals
  • High-fructose corn syrup
  • Fruit juice concentrate

2.  Manufacturers also pack foods with lots of salt

Two things food manufacturers love are sugar and salt for the same reason: they’re a cheap way to make cheap, tasteless food instantly palatable. But unlike sugar, salt is a miracle ingredient that not only serves as a seasoning, but also acts as a preservative that makes food items last longer and substitute for otherwise expensive herbs and spices.

3.  Food has an ideal sound

It doesn’t seem as important now, but some foods have an “ideal” sound you need to look for ensure maximum freshness. For instance, in the case of potato chips, people tend to buy them more if they have a louder crunch. The average potato chips snaps at about two kilos of pressure for every 2.25 square inch, or which is about 12 to 14 psi.

4.  “Healthy” cereal isn’t as healthy as you think

Cereal contains more sugar and carbs than you would think, and it doesn’t help that it says “multigrain” on the label. Even if the cereal is made from whole grain, much of the extra vitamins and minerals are destroyed in the process of making the cereal.

However, the good news is that you can still enjoy your bowl of healthy cereal in the morning – as long as your cereal contains less than eight grams of sugar per serving.

5.  There’s no need to worry about synthetic flavoring

Ever since artificial sweeteners started to become really popular, the use of synthetic flavoring has stuck around, and it’s likely to stay in your pantry for a long time. But that synthetic vanilla extract isn’t necessarily bad for you – in fact, it’s just as good as the original.

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