The A to Z of wellness (Part I)

By Cory Quirino
Philippine Daily Inquirer

 4 106 53

Wellness every day is as easy as A-B-C. The key is to keep the vital do’s and dont’s programmed in your consciousness. No need for complicated memory work—just the alphabet of good things for a better life.

Here are a few:

A—Apples. A rich source of pectin, it is the ideal diet food, as this speeds up the metabolic rate of the body.

Here’s a tip: Go on the apple diet; eat one whole apple one hour before meals (total for the day: three apples). Weight loss result: 2 to 3 lbs a week.

How it works: The fiber and pectin combine to give you a feeling of fullness. Thus, you will eat less and your daily meal intake is under control.

B—B-complex, the vitamin to calm the nerves, is the best antidote for stress. Make sure to take a dose of vitamin B every day. It’s a must for stressed people. On top of this, it assures you of a good night’s sleep. Best time to take it is an hour after dinner. Nutritional sources: whole grains, potatoes, bananas, lentils, chili peppers and beans.

C—One of the most important vitamins in the health bible. This is because vitamin C is not produced by the human body. C boosts the immune system. Recent studies on the benefits of vitamin C include cancer prevention and management and, in some cases, cancer cure via mega-doses. Natural sources: leafy greens, fruits.   Nutritional sources: guava, kiwi, orange, grapefruit, strawberry and cantaloupe.

20 minutes of sunlight

D—The sunshine vitamin is easily sourced from fruits and vegetables. The one direct, free source of vitamin D is sunshine—at least 20 minutes of early morning light is enough. Baking yourself for longer will only give you a sunburn.

Nutritional sources: salmon, tuna, milk, cereal, pork, egg, beef, liver and ricotta cheese.

E—Exercise. It’s the best anti-aging regimen you can adopt. Just 20 to 25 minutes daily is enough to give your heart a moderate workout, your muscles enough toning and your bone sufficient stimulation to prevent osteoporosis.

Exercising daily ensures better sleep, especially when you burn calories in the late afternoon.

The only way to fight fat is to combine a healthy diet with a light-moderate workout.

F—Fiber. It gives roughage to your food and acts as a vacuum cleaner. It sweeps the fats and toxins from your system that otherwise can get lodged in your arteries, which could eventually cause hypertension and fatty liver.

Foods high in fiber include vegetables, fruits, psyllium husks and chia seeds, to name a few.

G—Grapes. Everybody enjoys eating them, especially to gourmets, who like to drink them as wine.

The resveratrol found in grapes (higher content found in red grapes) is a potent antioxidant. If there is a formidable anti-aging component, it has to be resveratrol.

So, eat your grapes—unless you are diabetic, in which case it should be consumed minimally.

H—Happy. This is a state of mind that ensures good health. Happiness is a state of mind and a choice we make. It leads to another H—the state of the heart. Know that depression leads to illness. So, choose happiness over sadness. And embrace good health and a courageous heart in the process.

Today’s affirmation: “Happiness is my birth right.”

Love and light!

For couples just starting or even retiring please visit http://www.gregmelep.com

The A to Z of wellness (Part II)

By Cory Quirino
Philippine Daily Inquirer

 0 12 3

(Part II)

There’s a reason why the alphabet is the foundation of language. It goes beyond the borders of speech and communication. Last week we covered A to H. Let’s continue:

I—The immune system is the body’s defense against illness and infection. It is composed of an army of white blood cells whose job is to fight free radicals present in the body.

This is how doctors come to know when you have an infection—they study the sudden rise in white blood cells or WBC.

Boost your immune system by taking nutrient-rich foods. In short, eat more raw and fresh fruits and vegetables rather than processed foods.

J—Juicing is the surest and fastest way to pack live enzymes into your body. If you’re averse to eating vegetables (and some people are), then consider juicing as an option.

Start with the basics such as green apple, romaine lettuce, ginger, spinach, moringa leaves (malunggay), coconut water/meat, carrot, sugar beets, pineapple and white turnips (singkamas). You may alternate the combination of these basics.

I personally omitted banana and avocado because their fat content is high. However, just a few small slices (and not the whole fruit) will be good for you.

Once you start juicing, you will realize that your body will start transforming into one that is stronger and sexier.

K—A trio: vitamin K1 and K2, which are formed by natural bacteria in the intestines, and vitamin K3, which is vital to the formation of a blood-clotting chemical called prothrombin.

It is essential to blood clotting and the prevention of internal bleeding and hemorrhage. Natural sources include egg yolk, safflower oil, fish liver oils, kelp, leafy green vegetables, yogurt, alfalfa and soybean oil.

Note: Do not combine the vitamin K supplement with high doses of vitamin E, as they may neutralize each other.

If you are prone to nosebleeds, take vitamin K supplements in the form of alfalfa tablets.

L—Possibly the most important letter of all, as it stands for life and the challenge to live, love, lead, look, listen, learn.

Love, being the most potent force on earth, can heal the body inside and out, and mend broken dreams and aspirations. Today, add a little more love to your diet—both emotionally and nutritionally. Learn to love the foods that nurture life.

Antioxidant power

M—Minerals play a major role, together with vitamins, in providing the body with antioxidant power. Remember that a deficiency in specific minerals can cause health problems.

Lack of magnesium leads to heart palpitations and muscle cramps, while zinc deficiency makes you prone to fatigue, colds and respiratory problems. Natural sources for these minerals are liver, meat, eggs, oysters.

Calcium deficiency leads to low bone density and osteoporosis. Although there is a large concentration of calcium in the body, largely found in the bones and teeth, there is still a need for supplementation. Note: Calcium should exist in a 2-1 relationship with phosphorus (two parts calcium, one part phosphorus).

According to a UN study, women all over the world are most deficient in iron and calcium.

Natural sources are sardines, milk products, cheeses, tofu, oranges, salmon, peanuts, walnuts, broccoli and leafy greens.

N—The nervous system is composed of miles and miles of intersecting networks of nerves. It is through this network that brain signals are transmitted, affecting the cells of your body. An unhealthy nervous system will result in crossed or mixed signals to the cells, thus causing the body to operate in a less optimal way.

The best way to ensure nerve health is to think calmly and respect the body’s need for relaxation. Look into a lifestyle that will safeguard your equilibrium.  In the end, it’s balance we all need in order to live a fruitful and fulfilling life.

Be kind to your nerves. Get enough rest, take your B-complex vitamins and be in the company of loving and supportive people.

Don’t push yourself beyond your own limits. Know when to stop, or at least slow down.

O—Oxygen, without which the human body will die. An oxygen-rich environment in the body is one that can easily fight illness.  This is because viruses and bacteria cannot live in high-oxygen conditions.

Want a stronger body? Raise your oxygen levels through enzyme-rich foods, exercise, hydrogen peroxide IV treatments and highly oxygenated water.

P—A peaceful nature invites healing into one’s life. If you embrace peace, then your inner peace prevails. Find your sanctuary within and allow the stillness of your heart to nurture every cell in your body. This way, you will be less prone to anger and more forgiving and more trusting of others, of situations and of yourself.

Today’s affirmation: “I am bliss.” Love and light!

For couples just starting or even retiring please visit http://www.gregmelep.com for your housing needs.