Shaping Up With Wendy Tao

Wendy Tao, BSc.
WRITTEN BY  Wendy Tao, BSc.- 16 August 2012

Wendy Tao explains how to Shape Up by naturally lowering bad cholesterols.

High levels of LDL “bad” cholesterol signal a need for changes in lifestyle and diet. While HDL cholesterol should be above 40–50mg/dL (milligrams per decilitre of blood); your LDL cholesterol should be kept below 140mg/dL. Eating low cholesterol foods is important but additional factors need to be considered.

Increase:

  • Fibre Intake. Cholesterol is used (thus lowered) when you digest fibre-rich foods.
  • Garlic and Onions. These provide sulfur, B vitamins and flavonoids and promote lower cholesterol levels.
  • Antioxidant intake. Antioxidants prevent damage to artery walls where plaque forms.
  • Healthy fat intake. Essential fatty acids from fish or flax can improve heart health.
  • Exercise. Even small amounts of regular physical activity have great benefits for cholesterol levels.

Decrease:

  • Sugar and Refined Carbohydrates. They contribute to high “bad” cholesterol and lower “good” cholesterol levels.
  • Bad” fat intake, including trans fats, hydrogenated fats and rancid fats. These can damage and clog artery walls.
  • Smoking. It increases free radicals in the body, damaging cells and artery walls.
  • Weight. Fat cells contribute to cholesterol levels.

Fibre is Important

Fibre is any type of plant-component that the body cannot absorb or digest. While fibres supply no nutrients or calories, they perform many important biological functions.

There are two main types of fibre,

Soluble and Insoluble:

  • Soluble fibre dissolves partially in water and its components include pectin, mainly found in fruit such as apples, in vegetable, legumes and oat products.
  • Insoluble fibre does not dissolve in water and its components include cellulose or lignin, the fibre mainly found in grains such as wheat and corn.

A high fibre diet offers many benefits:

  • Incorporating high-fibre foods into the diet may help lower the risk of heart disease.
  • Soluble fibre helps stabilize blood sugar levels by delaying stomach emptying ultimately slowing the rate of carbohydrate absorption, improving regulation of blood sugar and lowering insulin requirements.
  • The water-holding capacity of fibre relieves constipation by adding bulk to stool and speeding its transit through the gastrointestinal tract.
  • Fibre increases satiety (the feeling of fullness) by adding bulk to foods without additional calories.

Increase your intake of dietary fibre

  • Choose whole grains foods such as whole grain breads, pasta and rice
  • Choose whole grain cereals for breakfast
  • Consume whole fruits instead of drinking fruit juices
  • Snack on raw vegetables instead of chips, crackers, or chocolate bars
  • Add ground flax seed, chia seeds to cereals, yogurt and baked goods
  • When increasing the amount of fibre in your diet, do so slowly, because large, sudden increases can cause discomfort, gas, and bloating. It is also important to drink more water when you increase fibre intake.

Eating Your Way to Healthy Skin - Webber Naturals

WRITTEN BY  Ana Patrícia- 02 September 2011

Looking to get that flawless celebrity, fashion magazine, airbrushed skin? Webber Naturals reveals what you can eat to get that picture perfect epidermis!

So, we've revealed how Vampire Diaries star, Nina Dovrev gets her flawless complexion. Now we're talking super smooth skin food!

The beautiful Nina Dobrev has perfect skin and it's not layers of makeup, airbrushing or photoshop doctoring. What's her secret?  Exercise (lots of hot yoga) and healthy eating.

Nutrition is the answer to everything it seems. Need more energy in the morning? Eat your breakfast. Are your muscles cramping? Try eating a banana and drink more water. Want to lower your cholesterol? Get more fibre in your diet... You get the idea.

With school about to start, I noticed my skin wasn't as clear as usual. The stress of knowing I will soon be stressed maybe?! Well I plan to fix that by eating more vegetables. It's the season to be extra vigilant when it comes nutrition; the weather is changing, school is starting, traffic stress may be increasing. Good nutrition will keep you healthy and that will shine through in your flawless skin. Healthy on the inside, means healthy on the outside!

The Chicago Tribune has a great slideshow of the super veggies that will keep your skin looking like Nina's and will help protect against infection.

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Feeding Your Immune System - Webber Naturals

Dr. Joyce Johnson
WRITTEN BY  Dr. Joyce Johnson- 16 August 2011

Webber Naturals expert Dr. Joyce Johnson spills the beans on feeding your immunity!

With the cough and cold season approaching, it's time to eat our way to a healthy immune system. 

As I was thinking about immunity, I searched "immune system" and sifted through the images on the internet. Amidst all the scientific renderings of white blood cells, immune system structures and virus diagrams, what did I find? A picture of Popeye the Sailor man holding up his signature can of spinach. Let's take a cue from the freakishly strong Popeye and talk about his tactic for healh: food!

Aside from factors such as fatigue and stress, food plays a key role in keeping you healthy and your immune system strong. Poor nutrition is the most common cause of a weakened immune response. Foods that are good natural sources of the immune-boosting antioxidants include kiwi fruits (they've got more vitamin C than oranges!), Chinese cabbage, an excellent source of vitamin A, and avocados, known as nature’s super food because it provides the optimum healthy ratio of fat, carbohydrate, protein and vitamin E. You can also step up your intake of dietary zinc by eating more seafood, eggs, turkey, and pumpkin seeds.

Colourful Eats

There's no one food that stands out as being the most important for your immune system. It's your diet as a whole that matters. However, there are those "dietary big guns" - the fruit and vegetable family - that can make the greatest difference. Fruits and vegetables are packed with vitamins and minerals that help your immune system stay fighting fit! Try to include a wide colour spectrum in your diet to maximize the range of nutrients you get. Get creative, indulge your artistic side and fill that white ceramic dinner "canvas" with colourful foods!

Protein, Protein, Daily Protein

The importance of getting adequate protein for a healthy immune system is often overlooked. Include some chicken on your colourful plate.

Don't eat meat? Even vegetarians can get sufficient protein - from vegetarian sources such as beans or tofu - every day.

Healthy Lifestyle Choices to Support Your Immunity

There's more to keeping your immune system healthy aside from eating and taking supplements. Here's a short list of helpful healthy tips that are surefire ways to keep you in tip top shape:

•  Avoid tobacco

•  Eat plenty of fruits, vegetables, and whole grains

•  Reduce intake of saturated fats

•  Exercise regularly

•  Maintain a healthy weight

•  Control blood pressure

•  Drink alcohol only in moderation (if at all)

•  Get adequate sleep (6-8 hours)

•  Wash your hands frequently!

With so many over-the-counter drugs available, there are many ways to treat colds. Cough and cold medicines for every age and every type of cold or allergic reaction are overflowing from our pharmacy shelves! But ask anyone and you’ll get the same answer: I would rather avoid a cold or flu altogether or give my body the opportunity to fight it naturally! Even kids choose to fake a cold, instead of catch one to skip school!

The body has an amazingly complex and effective system for protecting itself from ‘invaders.’ Do yourself a favour: give your system some natural immune support! Prevent infections with a shield of good nutrition, healthy habits and colourful food!