No more cheat days or ‘sin-days’!

Screen Shot 2013-09-13 at 11.25.11 PMReprinted from DailyMail UK. In case you are wondering how to consume 3000 calories a day, it’s easy: some pizzas, some soft drinks, some ice cream, some chocolates, some danish…  I am switching to a monthly cheat day; waiting for 1st October.

How Much Sugar Are You Consuming?

0910 sugarWe all know that most sugar is bad for us. Here are some of the harmful affects of sugar on our body:

  • Sugar can suppress the immune system.
  • Sugar can contribute to hyperactivity, anxiety, depression, concentration difficulties, and crankiness.
  • Sugar contributes to a weakened defense against bacterial infection.
  • Sugar can cause kidney damage.
  • Sugar can increase the risk of coronary heart disease.
  • Sugar can promote tooth decay.
  • Sugar can produce an acidic stomach.
  • Sugar can increase total cholesterol.
  • Sugar can contribute to weight gain and obesity.
  • Sugar can cause hormonal imbalance.
  • Sugar can cause hypertension.
  • Sugar can cause headaches, including migraines.

Avoiding sugar is not easy because it is processed in so many foods we eat. These foods are not just sweets; sugar in large quantities can be found in “non-sweets” products. Here’s the approximate sugar content of popular foods Continue reading

20 Healthy Habits

0906 exerciseWe all know that everything makes a difference when it comes to a healthy lifestyle. If you find it difficult to make major changes to your diet and exercise routine, start with small changes. See how many of the following you can commit to:

  1. Add a fruit or two to your breakfast. Or make fresh juice with 2-3 of your favorite fruits.
  2. Have a small portion of uncooked vegetables (salad) with your lunch.
  3. Replace unhealthy snacks like cookies and crisps with your favorite dried fruit.
  4. Try fruit yogurt instead of ice cream.
  5. Replace regular coffee with decaf, or better still, herbal teas.
  6. Use olive oil if you must have deep fried stuff.
  7. Have fresh lime instead of carbonated drinks.
  8. Stop eating three hours before your bedtime.
  9. Replace white sugar with brown sugar.
  10. Replace white bread with brown bread.
  11. Replace white rice with brown rice.
  12. Replace regular milk with skimmed milk.
  13. If you must have cheese, have cottage cheese or feta cheese.
  14. Do at least 10 minutes of simple exercise, like stretching or jumping, before breakfast.
  15. Take the stairs instead of elevators.
  16. Park your car a little farther so you have to walk to it.
  17. Take a 10-minute walk during your lunch time – slowly increase to 20 minutes.
  18. Take a 20-minute walk a couple of hours after dinner – with your spouse, kids or dog.
  19. Do some form of intense exercise at least once a week – swimming, cycling, hiking, other sports.
  20. Eat 5-6 small meals instead of 3 big meals a day.

Please share your own health and exercise tips too.