Blood Sugar

All posts tagged Blood Sugar

Sneaky Causes of a Heart Disease

Published Mayo 9, 2012 by jptan2012

Today, I would like to write about something else, something other than Feng Shui. Hope my readers will forgive me for veering away from my usual topic; anyway, this blog was set up for me to be able to write about anything and everything that fascinates me. It just so happens, and little did I know that it would be mostly about Feng Shui.

Anyway, I’ve always been overweight and although I’ve tried to lose weight, I never seriously got into it until last 2010. Unfortunately, because I overdid trying to lose weight, I sort of unintentionally affected my heart. I was asked to stop going to the gym for a while and with proper caring and Feng Shui I’m now able to go back to the gym.

Of course, I would have to not overdo my exercising. I went to the gym to prevent having a heart problem; little did I know that going to the gym would cause it, albeit a temporary illness. What does it say; it only means that there are things that we don’t notice that may affect our heart.

I’m sharing this with you because I know that there might be readers who want to lose weight also, and all of us should be doing it properly. Aside from doing an exercise, there are other things that can affect our heart health.

In my work as a marketing communications and PR consultant, I got the opportunity to work with a lot of doctors and other medical practitioners. And I would like to share with you some of the things that you don’t know may cause heart problems.

BAD ORAL HYGIENE. Not brushing and flossing after every meal may cause serious heart problems. The reasons, from how I understood it, are not yet clear, but they believe that the bacteria cause by bad oral hygiene may travel down through our throat and affect some of our internal organs, specifically the heart. Bad oral hygiene may increase one’s risk for heart attack.

DRINKING SUGAR-FREE SODA. Drinking sugar-free soda may be good for your blood sugar, but it is definitely bad for your heart. Some studies states that there’s a 30% increase of heart attack amongst sugar-free soda drinkers compared other soda drinkers.

TV & COMPUTER. Being in front of the TV and/or computer for about 4 hours a day will significantly increase your risk for a heart attack. On top of that, even if you exercise, but spend about 4 hours a day on TV or computer doesn’t lower this risk.

Trying to Understand Food Labels.

Published Enero 2, 2012 by jptan2012

A little more than a year ago I was around 240lbs. Yun ay bago kong tinangkang magpapayat. I’m now around 210lbs and I still need to lose about 50lbs for me to achieve my ideal weight.

I have been overweight my whole life. Madaming factor ito…kawalan ng disiplina sa pagkain, hindi pagkakaintindi kung ano ang tamang pagkain na kainin-nalaman kong malaking factor sa pagtaba ay ang carbohydrates eh ang hilig ko man din sa spaghetti, mami, kanin kahit pa sinigang, suka’t bagoong, sabaw lang ng paksiw ang ulam, talbos o kamatis na may bagoong lang ang ulam.

Yun sinubukan ko nang magpapayat, medyo naging mas conscious ako sa mga kinakain ko. Doon na rin ako nagsimula maging conscious sa pagbabasa ng mga food labels.

Pero ganunpaman, minsan, medyo deceiving ang food label. Akala mo ‘healthier choice’ yun nakuha mong food pero hindi pala.

Ang ilan sa mga bagay na natutunan ko base sa pagtatanong at pag research sa internet ay…

1. HINDI LAHAT NG O GRAMS TRANS FAT AY WALANG TRANS FAT.

Ang rule pala kasi para dito ay hindi kailangan ilagay sa label kung hindi indi umabot sa 1g ang trans fat. They’re not even required to round it off. Meaning, if the food that you’re buying has .98g trans fat, they’re not required to round it off and write it. Kaya kung mahilig ka sa junk food na kagaya ng chips, at bawat isang balot ay may 10 servings, at nabubos mo yun, meaning you have already eaten 9.8g of trans fat!

So how do we know kung may trans fat? Unfortunately, wala pa akong malinaw at tuwiran sagot about that. Pero ang general rule is inaaalam ko kung worth it ba kainin yun food at yun added calories from that food. Tsaka, I normally veer away from oily foods. Sabi rin nung iba pag daw ang label ay may – ‘PARTIALLY HYDROGENATED OIL’, ‘HYDROGENATED VEGETABLE OIL’, ‘SHORTENING’ eh malaki ang possibility na may trans fat yun.

 

2. HUWAG MAGPALOKO SA MGA WORDS NA – ALL NATURAL, NATURAL, AND ORGANIC.

Walang malinaw na batayan kung ano ang ‘ALL NATURAL’, ‘NATURAL’, at ‘ORGANIC’ ay totoo, kasi the manufacturers can just put the the word kahit pa isa o dalawang bagay lang ‘NATURAL’ O ‘ORGANIC’ doon. Walang malinaw na batas sa kahit saan man bahagi ng mundo. Pero, pag may label ito na USDA-CERTIFIED ORGANIC ito ang medyo reliable. Hindi ko sure kung may local counterpart ito dito sa Philippines, pero sa ngayon mas reliable lang ang ‘USDA-CERTIFIED ORGANIC’.

 

3. MADE WITH REAL FRUIT – NASAAN YUN FRUIT?

‘MADE WITH REAL FRUIT’ only means that it might have one or two pathetic small pieces of preserved real fruit. Pwede rin naman may maliit na real fruit juice sa ingredients, at yun lang yun. Ang classic na example dito para sa mga dieters at ang yoghurt. Madaming yoghurt brand na may nakalagay na ‘MADE WITH REAL FRUIT’, pero ang katotohanan baka nilagyan lang ito ng maliit na piraso ng preserved fruit. Mas maganda pa kung bumili ka nalang ng plain yoghurt at lagyan ito ng real fruit. Besides its always better to eat fresh fruits.

 

4. SIGURADUHIN WHOLE GRAINS O WHOLE WHEAT.

Isa sa pinaka una kong inalis ko yun nag diet ako eh yun white rice at lahat ng klase ng refined grains. Meaning, kasama dito ang white bread, etc.

Pareho lang ang carbohydrate content ng white bread sa whole wheat bread, ng ordinary cereals sa whole grain cereals, pero iba ang effect nito. Mas matagal mawala ang pagkabusog sa whole wheat bread, whole grain cereals as compared to white bread, o ordinary cereals. Mas hindi rin mag spike o tataas ang blood sugar na dulot ng carbohydrates kapag whole grain o whole wheat ang kinain. Pero hindi lahat ng whole grain o whole wheat ay totoong whole grain o whole wheat. Minsan nilalagyan lang nila ito ng maliit na bahagi na whole grain o whole wheat, kasi nga mas mahal ang whole grain o whole wheat, pero at the same time this makes the bread or cereals coarser and mas matigas.

So paano mo malalaman kung totoong whole grain o whole wheat ang isang pagkain? There is a rule na kung ano ang pinakamaraming ingredient sa isang product, yun dapat ang kauna-unahang item sa food label. Kaya tingan mo sa ingredients kung ano ang unang nakalagay. The first item should always be Whole Grain o Whole Wheat. Kung ang unang item at ‘Enriched Flour’, it means hindi na siya ‘Whole Grain o Whole Wheat’. At huwag magpapaloko sa term na ‘enriched’ ang isang ibig sabihin nito eh mas nakakataba ito.

 

5. HINDI MAGANDA SA KATAWAN ANG SUGAR FREE.

Masama ang sugar pero hindi ibig sabihin kapag ‘sugar free’ ang isang product eh ok na ito. Minsan, pinapalitan lang nila ito ng mga ibang bagay na at the end of the day, at kapag na process ngkatawan natin eh sugar na rin. So pag ingatan ang mga – BROWN RICE SYRUP, BARLEY MALT, CARAMEL FRUCTOSE, FRUIT JUICE CONCENTRATE, CORN SYRUP, dahil ang mga ito at the end of the day ay sugar din. To be completely honest, I was told that there are about 60 different kinds of sugar that is not required to be put as sugar, pero gaya nga ng sabi ko sugar pa rin ito at the end of the day. Ang isa nalang sa naging basehan ko eh ang calorie count.

Ganunpaman, hindi rin ito masyado accurate kasi ang mga artificial sweeteners ay calorie free pero this may cause stomach bloating and upset stomach. Some studies also indicates that this may also cause us to eat more kasi it messes our taste buds.

Ang standard ko, its better to avoid anything that’s sweet.

 

6. NAKAKATABA ANG ‘FAT-FREE’ O ‘REDUCED-FAT’ PRODUCTS.

Ang katotohanan, fat is not as bad as they’re painted to be in the past. Pero huwag lang nga in excess. Ang mga ‘fat-free’ o ‘reduced-fat’ products means tinanggalan o binawasan na ito ng fat, which also means, tinanggalan na rin ito ng flavor. If they remove the flavor they’ll have to replace it with something else, and most likely, they’ll replace it with sugar.

Unang sinabi sa aking ng personal trainer ko is that I should not be afraid to eat healthy fats (fats found in egg whites, yoghurt, and lean meat), basta in moderation and also at the end of the day, fats are satiating, which means it has the potential to curb our cravings.

 

7. ALAMIN ANG SERVING SIZE.

Yun nag uumpisa pa lang akong mag diet, naging conscious ako sa calorie count. Siyempre pag mababa ang calorie count binibili ko ito agad. Pero ang hindi ko napag ingatan ay ang serving size. Madalas kasi nakalagay ’50 calories’ pero ang hindi natin napapansin eh yun isang pack o container ay mayroon palang 4 servings. Meaning pag naubos mo buo eh naka 200 calories ka na. So it is always advisable to check the serving size.

 

%d bloggers like this: