Top 5 Sources of Vitamin D

May 6, 2015 | Posted in Uncategorized | By

vitamin diyVitamin D plays an important role in over-all health especially in maintaining bone strength. Getting the

right amount of vitamin D is easily attainable given that you spend enough time under the sun (20

minutes without sunscreen) and you include certain food rich in vitamin D into your diet. Here are some

of the best sources of vitamin D to ensure bone health as well as a happy disposition:

1. Mushrooms

Mushrooms have the ability to produce vitamin D from its exposure to UV sunlight, making a rich source

of vitamin D. Mushrooms like Portobello, morel, shiitake, and chanterelle have the highest vitamin D

content (given they are grown with exposure to UV sunlight). Mushrooms are also an ideal vitamin D

food source for vegetarian diets.

2. Fatty Fish

Fatty fish like salmon, mackerel, trout, eel and tuna are good sources of vitamin D. As little as 3 ounces

of fatty fish provides more than half of the required daily intake of vitamin D, while providing heart

healthy omega-3 fatty acids.

3. Dairy Products

Butter contains 23% of the recommended vitamin D intake, while whole fortified milk contains 21%

percent making it an easy source of the daily recommended intake of the vitamin as well as calcium.

4. Pork

100 grams of lean pork contains 16% of the recommended daily intake of vitamin D. Other pork cuts

such as ribs, pork shoulder and pork loin also contain ample amounts of vitamin D without

compromising fat intake.

5. Eggs

Eggs are a popular addition to dishes making it an easy and accessible source of vitamin D. The egg yolk

in particular contains most of the vitamin D of an entire egg. Just make sure not to get most of your daily

dosage of vitamin D from eggs alone as it contains 200 milligrams of cholesterol which may compromise

heart health.

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April 19, 2015 | Posted in Uncategorized | By

shinglesShingles is a viral infection caused by varicella zoster, which is also known

to cause chickenpox. After experiencing chickenpox, the virus remains

inactive in the nerve tissues near the spinal cord in brain and only “wakes

up” when triggered by a weak immune system caused by disease, stress or

aging. Shingles appears as a painful rash and can occur anywhere on your

body but typically appears as a single strip of blisters on the side of your

torso. The infection may be passed on to individuals who have not yet

contracted chickenpox.


The first sign of shingles is usually a burning and tingling pain accompanied

by numbness and itch on one side of the body. Once you have experienced

chickenpox, you are already at risk of getting shingles due to the dormant

virus inside your body.


Shingles is not a life threatening infection but causes severe discomfort and

pain. It can be avoided through the shingles vaccine, Zostovax. This

vaccine helps stimulate the immune system to battle diseases caused by

the varicella zoster virus. Studies show that taking the vaccine may reduce

risk of shingles by 50%.


If by any chance shingles is still contracted despite

the vaccine, it has been found that the vaccine helps shorten periods of

nerve pain (post- herpetic neuralgia) which occurs even long after the

shingles have subsided. Although it is not required, the chickenpox and

shingles vaccine is recommended to lessen the chances of contracting

either viral infection.


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In-Flight Etiquette 101

April 19, 2015 | Posted in Uncategorized | By

interiorThe summer months are here and travels, especially by air, are ahead for most of us. Aside from your

travel essentials, we also shouldn’t forget to bring our proper behavior and etiquette with us wherever

we are, whether on land or on air.


In order for you and everyone else on the plane experience a smooth flight, here are 15 passenger

guidelines to help you:


1. Be on time as to not delay the flight and hassle other passengers.

2. Carry your bag in front of you as you walk down the aisle.

3. Do not carry restricted items with you.

4. Utilize overhead space above your own seat row.

5. Recline your seat carefully.

6. Avoid grabbing the back of the seat in front of you.

7. Keep your chair upright unless when told.

8. Respect personal space.

9. Avoid hogging the aisle.

10. Only get up at convenient times.

11. Avoid making loud noises.

12. Consider your sleeping position.

13. Do not get drunk.

14. Do not make a scene.

15. Be considerate when exiting the plane and move as efficiently as possible.


There are many more to mention. Keep these tips and surely you have a safe and comfortable flight.

Happy Flying!


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Beach Essentials 2015

March 24, 2015 | Posted in Uncategorized | By

beachHeaded on a trip to the beach this summer? Here’s 10 beach essentials to help you maximize your time

in the sun and sand!


1. Beach bag

More importantly than its appearance, a beach bag must be generously sized, lightweight and

water resistant so you can store all your essentials in one place without having to worry about

safety and leaving something behind. It makes the perfect beach companion!


2. Sunscreen

Sunblock is probably one of the most-emphasized beach must-have precisely because of the

protection it offers from harsh sun rays. Disease from sun exposure can not only damage the

skin but lead to alarming conditions like skin cancer.


3. Sunscreen lip balm

The skin is not the only one that needs protection and care from you, your lips do too! Use a

moisturizing balm to keep your lips hydrated and protected from the sun’s harmful heat.


4. Beach hat

When it comes to sun protection, a hat definitely comes to mind. It can protect the most

sensitive parts of your body – the scalp, face and neck from heat. Plus! It makes a great addition

to your overall beach look too!


5. Sunglasses

Sunglasses are a must when it comes to outdoor trips because it protects the eyes from harmful

UV light. Try bringing an inexpensive pair when making a trip to the beach to avoid it being

scratched or even swallowed by the ocean.


6. Water resistant phone pouch

The beach is filled with things that can damage your phone. So you can keep your phone

protected from water and sand while taking pictures of memories to treasure, bring a water-

resistant pouch with you. It is a lifesaver!


7. After-sun moisturizer

The sun combined with salt water can dry out your skin that’s why using an after-sun

moisturizer is recommended. Yes, your efforts to protect your skin doesn’t end with just

applying sunblock. After-sun moisturizers can revitalize your skin and if it helps, it can even

extend the life of your tan.


8. Leave in-conditioner

So you can show-off gorgeous, healthy locks in the beach, make sure to bring some leave-in

conditioner with you. This beach-must can help keep your hair soft and moist even under drying



9. Reading material

Pick up something inspirational with a good read. Little tips and advice articles may just be what

you need to feel glowing inside and out, especially in a beautiful place like the beach.


10. Power bank

Last but not the least, make sure keep a power bank in your beach bag so you can capture

numerous photos and play music endlessly and enhance your beach experience. Trust us, it’ll

save you from a lot of hassle.


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Benefits of Eating Tomatoes

March 8, 2015 | Posted in Uncategorized | By

tomatoesTomatoes are considered as one of the world’s most nutritious food.  It is a nutrient-dense

functional food that does not only provide basic nutrition but also aids in preventing disease.

Regular consumption of tomatoes is also known to deliver various health benefits from all the

phytochemicals it contains such as lycopene, which comes from tomatoes’ deep red color.

Tomatoes are also a rich source of vitamin A, vitamin C, potassium and folic acid. A medium-

sized tomato (123 grams) only contains 22 calories, has zero fat, 5 grams of carbohydrates and

1 gram of protein. Other nutrients and antioxidants such as alpha-lipoic acid, choline, beta-

carotine and lutein can be found in a single serving of tomatoes.

Regular consumption of fruit and vegetables like tomatoes present numerous health benefits.

Including tomatoes into your diet just might lower your risk of heart disease, diabetes and


The high levels of antioxidants and vitamins found in tomatoes are proven to combat

free radicals that are known to cause cancers such as prostate cancer, pancreatic cancer and

breast cancer. Tomatoes are beneficial for over-all heart health due to it containing fiber,

potassium, vitamin C and choline which are known to reduce the risk of cardiovascular disease.

Aside from all the evident health benefits brought by tomatoes, it also contains antioxidants

and collagen that are known to promote hair and skin health.

Tomatoes are an easy to find and versatile source of nutrition that can be easily be

incorporated into your diet. Eating tomatoes together with healthy fats such as olive oil and

avocadoes increase the body’s absorption of the carotenoid phytochemicals found in tomatoes

by up to 15 times over.  Simply adding tomatoes to your salads or dressings will not only spruce

up your diet, but provide all the nutrients and protection your body needs for over-all health.

learn more: Bupa insurance in Indonesia.

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The Good in a 10 Minutes of Run

March 3, 2015 | Posted in Uncategorized | By

runningRunning is one of the best calorie-blasting workouts around for a variety of reasons that include a list of

physical, mental and emotional benefits you may receive from doing a ten-minute run at least once a



Here are some of the many benefits of running:

1. Running improves the immune system

Running is an excellent way to strengthen your body’s defense against germs and disease, as it

improves overall body functions. It also helps keep cholesterol levels in check and reduces blood

pressure to a healthy minimum. Additionally, running ensures an efficient flow of blood and

oxygen throughout the body, which helps strengthen the heart and reduce the risk of heart

disease. Just like any weight-bearing exercises, running also increases bone density.


2. Running helps you maintain a healthy weight

Slip into your favorite pair of skinny jeans with ease with the help of a good run. Squeezing in

time to go on a dash can do wonders for maintaining your weight as running is known to be an

efficient and fast way to burn calories.

3. Running boosts your energy

Feeling sluggish? Go for a run! It aids in improving energy levels especially when done in the



4. Running boosts self-esteem and confidence

When you feel good on the inside, you look good on the outside. A regular routine that involves

running can increase your self-esteem and confidence. Feeling the wind on your face coupled

with a good view of nature can instantly put you in a pleasant mood.


5. Running relieves stress

Running is a great cure for stress and emotional strain. Exercising regularly is a mood booster,

putting you in a calm mood to deal with pressure with more grace and clarity.


Get started with running! Your body will thank you for it.


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Top 10 Cancer-Causing Food

February 11, 2015 | Posted in Uncategorized | By



  • Processed Meats


Commonly bought processed meat products like bacon, hotdogs, sausage, lunch meats contain chemical preservatives that can cause cancer. Chemicals like sodium nitrite and nitrate have been linked to the percentage increase of colon and other forms of cancer. It is advisable to buy uncured meat products free from chemicals and preferably from grass-fed animal sources.


  • Genetically-Modified Organisms (GMOs)


GMOs are genetically-grown food that are contaminated with dangerous chemicals like pesticides. These chemicals allow the fruits or vegetables to grow rapidly in size. GMOs can be found everywhere, from conventional corn to soybeans. Stick to certified non-GMO and locally-grown foods that are produced without biotechnology.

  1. Sodas

Sodas are not only loaded with sugar but contain food chemicals and colorings that feed cancer cells.


  • Refined ‘White’ Flour


Refined flour that contains excess carbohydrate content is commonly found in processed food. Studies show that a regular consumption of refined carbohydrates has been linked to the increase in breast cancer among women. Food high in glycemic have been shown to increase the blood sugar levels in the body that leads to cancer cell growth.


  • Refined Sugars


Refined sugars like fructose-rich sweeteners feed the growth of cancer cells due to the rapid increase of insulin levels. Favorite sweets like cookies, pies, cereals are processed and thus, loaded with refined sugars. This has a direct link to the spike of cancer rates these days.


  • Farmed Salmon


A diet that consists of fish is healthy but farmed salmon is one high-cancer food you should avoid. These fish are fed with diets contaminated with chemicals, pesticides, and other known carcinogens in order to make their meat reddish-pink in color. Finding sea lice in farmed salmon is not at all inevitable as they live in crowded conditions.


  • Microwave Popcorn


Cooking a bag of buttery popcorn in the microwave may be convenient but is actually dangerous to your health. Popcorn bags are lined with a chemical called perfluorooctanoic acid (PFOA), a toxin linked to liver, testicular and pancreatic cancers and to infertility in women.


  • Potato Chips


Potato chips are made of artificial flavors, preservatives and colors which can cause high blood pressure due to its high fat and calorie content. These are also fried in high temperatures which leads to the production of acrylamide, a carcinogen that is also found in cigarettes.


  • Canned Food


The lining of almost all canned food are made with a chemical called bisphenol-A or BPA which pose serious danger when it interacts with food high in acidity. A good example would be canned tomatoes.


  • Hydrogenated Oils


Hydrogenated oils are used in the preservation of processed foods for a longer shelf-life. These alter the structure of cell membranes in the body which can lead to cancer.
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Benefits of Eating Garlic

January 26, 2015 | Posted in Uncategorized | By

garlicGarlic is not only used to add flavor to dishes or to scare away creatures of the night as often told in stories but it can also be used to treat a wide range of ailments when eaten raw.

Garlic cloves contain vitamins, amino acids, enzymes, as well as sulfur compounds from allicin – an amino acid that produces the vegetable’s strong smell. Allicin contributes greatly to its health benefits, specifically its ability to prevent cancer. Once garlic undergoes the cooking process, its ability to produce allicin becomes prohibited.

Here are 5 reasons why you should eat raw garlic:


Helps lower cholesterol. Consuming around 10 grams (around 9-12%) of raw garlic daily has been found to significantly lower cholesterol levels, according to studies.

Prevents cancer. Studies show that an increased intake of garlic has been associated with the reduced risk of certain cancers of the stomach, pancreas, colon, esophagus and breast. Garlic contains a high amount of antioxidants that control increased levels of oxidative stress, beneficial for preventing these types of cancer.

Boosts immune system. Garlic has strong antiviral properties and has been known to be an effective preventive or treatment for the common cold.

Kills bacteria. Garlic is both antibacterial and anti-fungal, acting as a natural antibiotic that eliminates harmful bacterial and fungal infections.

Contains antioxidants. High levels of oxidative stress can do damage to DNA and cell membranes. Because garlic is rich in antioxidants, it helps destroy free radicals and reduce overall oxidative stress for a healthy body.


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White and Red Wine Benefits

January 6, 2015 | Posted in Uncategorized | By

wineA glass of wine may just be the perfect drink to have for a celebration or for unwinding, especially since many studies have proven that it contains health benefits, like reducing the risk of heart disease, stroke and diabetes. When it comes to choosing a preference of either white or red wine, it all comes down to which wine offers the most health benefits – offering lesser calories and improves one’s health.


Red wines are made from dark red or black grapes that are crushed and fermented for about two weeks, yielding a richer flavor. Tannins, a natural occurring compound found in grape skin, is the reason behind the color and flavor of reds, as well as its distinguishable taste. White wines, on the other hand, are made of white grapes (without skins or seeds) and is known to have a lighter, crisp, fruity flavor.

Health Benefits

Although white and red wines are good for your health, they provide different benefits to wine enthusiasts. Drinking white wine can prevent heart disease and promote lung health. Red wine, on the higher end, offers the most health benefits. Since it contains the skin of grapes, it is rich in resveratrol, a powerful antioxidant that protects the blood vessels and can inhibit the growth and stimulation ofcancer cells in the body. Red wine is also rich in polyphenols and flavonoids, antioxidants that help reduce blood pressure, cholesterol levels, improve the immune system and combat disease such as cancer.


In comparing red wine to white wine, the red corner is clearly the winner. It’s not only rich in minerals and excellent antioxidants like resveratrol and polyphenols but it also contains less sugar than most white wines in the market. No matter the occasion, keep in mind that a glass of wine could be good for you when taken in moderation.

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Maintaining Weight During the Holiday Season

December 9, 2014 | Posted in Uncategorized | By

The holidays always call for family gatherings and reunions. Research has shown that most individuals who experience holiday weight gain are more likely to not lose the extra pounds gained over the holidays. These pounds end up adding up over the years making it harder and harder to lose. The holiday season doesn’t have to mean sacrificing your hard earned body or your health! Here are some tips on how to stave off weight gain without sacrificing holiday reunions.

  1. Don’t arrive hungry

For obvious reasons, being surrounded by food while on an empty stomach will lead to over-eating. Arriving at a get together with a satiated stomach greatly helps in controlling food urges. Always make sure to have a small bite to eat before heading to your destination, and if you do end up arriving hungry, grab a glass of water or something nutritious to snack on before the main meal.

  1. Enjoy the company, not only the food!

Once at a dinner party, many people tend to think about the food that’s going to be served or the drinks that they will be having. You forget that one of the main reasons for the get together is to enjoy one another’s company and engage in meaningful conversation! Try to divert your attention from the food and drinks and take time to talk to everybody and enjoy the night.

  1. Pace yourself

While you are at the party, try not to eat your fill during the first half-hour. It is better to have several small servings of food rather than one big plateful. Having a large plate of food right away urges you to want to finish your food at once and chew faster.  Try taking small bites and enjoying it by chewing leisurely- that way you get filled up with less food.

  1. Be “buffet-smart”

Try your best not to get overwhelmed when faced by a glorious buffet! Grab a smaller plate as to control your portion size and go for the simpler looking dishes that are not too rich or fatty. Don’t be shy to head to the salad section first- but watch out for the sauces. Remember that the buffet table will be there until the end of the night so save room for another small serving later on.

  1. Control your alcohol consumption

Aside from alcohol having way more calories than one would expect, having too much can also affect your self-control over what you eat. Try to alternate drinks with a glass of water and have only 2 of the same kind. Practice self-control with the drinks you consume and the food you eat and your stomach won’t be the only one thanking you the next day- but also your head.

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