how i got started on eating healthier

It was just last year when I decided to take "healthy eating" more deliberately, purposely removing certain things from the grocery list and opting for more fresh (ish) vegetables and fruits.  I wasn't really attempting to lose weight (although I admit, that would be a pleasant side effect); I just wanted to do what I could to make myself less prone to fatigue, heart failure and other ailments when I get older.  There isn't any way to quantify the effects of my food choices, but I do feel proud of myself that I ... wait, what is it exactly am I proud of?  ^_^  Proud that I care about what I put into my body?  Proud that I've set a strategy of sorts and stuck to it?  Proud that I don't feel like such a heifer?  All of the above, I suppose.  Plus the added benefit of better well-being.  The point is, I feel good about myself.

my easy plan of sorts

A good intention doesn't amount to much unless there's some sort of plan to make it happen.  And a plan isn't much of a plan unless it's doable and time-defined.  It's a good idea, me thinks, to set out with a soft start if the goal seems overwhelming.  I initially took it easy on myself and set objectives that I knew I could accomplish.

I started by declaring that every Monday is Meatless Monday.  Just every Monday - not a huge lifestyle shift there.  I could eat anything I wanted, as much as I wanted, as long as I don't eat meat of any sort.   No starvation required.

As I got used to the occasional meatlessness, I extended the no-meat policy to every dinner.  Just dinners - I can eat what I want during the day, as long as dinners are light, like soup and crackers or tomato juice and carrot sticks.  Seriously, I grew to love the taste of raw vegetables, and veggies became my new snack craving.

Of course all this entailed overhauling our regular grocery list too. Out with the processed, the high-fructose, the reconstituted, the overly sugary.  Okay, not entirely "out", but more like limiting severely.  In with the fresh and green.

I then permitted myself to have soda on the weekends only.  Eventually my liking for soda waned until I no longer needed to bother restricting myself.

I also adopted the habit of drinking a fiber-drink in the morning (or before pigging out), to make me feel full without eating so much, and to ensure I make, er, regular deposits.  Every now and then I take a spoonful of coconut oil (for its various benefits) and sometimes I have a relaxing drink of tea before bedtime.

Just recently, I phased out dairy milk and replaced it with soy / almond milk, and did away with the usual cooking oil and substituted coconut oil.  I also added No-Carb Wednesday to the Weekly Schedule, In addition to Meatless Monday. So far so good.

how i've seen it's good for me

There's no way to tell for sure if there's any direct correlation between my new eating habits and my general feeling of wellness, but I've observed I've become less prone to depression and fatigue.  I sleep a lot better too.  That's gotta be good.

I didn't set out to lose weight at first, but last I checked, I lost some eight pounds.  So now I think I should set a weight goal as well.  But I need to buy a new weighing-scale first.  :p

Eventually, the Hubby voluntarily went in on the "healthy eating" attempts too.  He saw the notes I posted on the door, and he apparently thought it was a good idea.  I initially didn't think of inviting him to Meatless Monday and No-Carb Wednesday because I was pretty sure he would hate it, but then he started doing it on his own too.  ^_^

One of the best benefits is that my new habits have curbed my cravings - it isn't so difficult to resist unhealthy eats anymore.  It's not that I prevent myself from having them (I actually don't believe in depriving oneself of of enjoyable food) but it has just become more natural for me to want healthier options.  I used to be able to gobble a large bag of potato chips in one sitting, but potato chips aren't as interesting anymore; I still love them, but I'm neither interested nor able to eat as much.  My craving for sugary sweets has also lessened somewhat.

and next

I still intend to keep up the healthier eating habits.  I'm thinking of adding "Fat Free Friday" to the weekly schedule, but I'm not sure I'm ready for that yet.  :)  Maybe a Fat-Free Thursday is more manageable.

soaking the blues away at the water spa

My sister has been telling me about this water spa in Pasig lately. I gave it a try yesterday and  I went home loving it too.  It's brilliant! Highly recommended.

According to the brochures, it's a European-concept spa that offers what is called hydrotherapy - a massage sans the masseuse.  Your body gets treated instead by pressurized water jets in a pleasantly warm pool.  It's kind of like being in a hot tub, only it's not so hot, and it has jets targeted for specific areas of the body.

Illustration mine.
For representation purposes only.  We aren't really that skinny.

Imagine a huge but shallow swimming pool divided into twenty or so sections.  Each section specializes in massaging a certain body part - shoulders, legs, full back, and so on.  All you have to do is choose a section, sit there (or stand, or squat, or lie down; whichever you prefer), push the ON button and enjoy your massage.  As I've been having upper back and shoulder pains these past several days, I spent more time in the sections that focus on the back.

Besides, you don't really need to have body aches to appreciate a water spa.  You can just go there to wind down or have fun.  It's like going to a swimming pool, only this one massages you.  It's a lot more exciting than I make it seem, trust me.  ^_^   But if you'd rather do laps, the facility has a separate pool just for that as well.

After trying out all the various sections, we lolled in what they called the "Lazy River" - it goes around the main hydrotherapy pool, and it has slight current.  Grab one of the kickboards there and float along.  I managed to lie down on my board (after much struggle) and I had four rounds of a nice, slow drift.

My favorite part though was the hot herbal pools.  There was a separate section with four pools,each filled with hot, scented herbal infusions - mint, jasmine and lavender.  Excellent for relieving muscle and joint pain, insomnia or diabetes, we've been told.   I made sure to dunk myself in all four, alternately with the cold-water pool.  It kinda felt like soaking in tea, but it was sooooo nice.

The place also offers a steam bath and a sauna, for sweating out bodily toxins.  I sat in the sauna for ten minutes, and despite the high humidity that made it a bit hard to breathe, I found it enjoyable.  Though maybe next time, I should bring a book.

Hydrotherapy massage + lazy river + lap pool + hot herbal pools + sauna + steam bath = a whole morning of relaxation, all for a P550 entrance fee.  Not bad, huh?  We're definitely coming back and telling our friends about this place.
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still crazy over coconut oil ^_^

It wasn't very long ago when I discovered the many good things about coconut oil, but it's now one of my favorite things ever. It's very affordable (especially here in the Philippines), all-natural and loaded with benefits.

I've been using virgin coconut oil as make-up remover and as skin moisturizer, and I quite prefer it over chemical-laden products (My skin is super dooper sensitive and it often breaks out when I use certain lab-concocted substances). Since I started using coco oil there's been a visible improvement on my skin.

I've also been making an all-natural body scrub with it. Previously shared the recipes here.

Speaking on homemade beauty products, someone recently tweeted this link to a recipe for body butter using coconut oil. I think I'll be trying that sometime.

It is said its subtle scent has a calming effect. Using it thus doubles into an aromatherapy session. ^_^

I've already tried cooking with it - it not only smells better than the usual store-bought cooking oils, but it also lowers the bad cholesterol. And it tastes yummy too.

The other day, I stumbled upon this lady's blog entry on 80 Uses for Coconut Oil. Intriguing. I'm a bit cynical about some of the claims, but I'm willing to test a few. ^_^

Photo from here.

I have a new "like" : virgin coconut oil

Someone told me that virgin coconut oil (VCO) is a good skin moisturizer. Since I happen to be allergic to a lot of lotions and stuff I decided to give VCO a try.

I've been using it for a couple of weeks now and I'm liking it. It has kept my skin from drying and helped my cold-rashes subside.

Since VCO is all-natural, there aren't any allergic reactions or side effects.

I did a bit of Googling around about VCO and I learned that it has a whole lot of other benefits. Aside from being useful as a skin and/ or hair conditioner, I mean. It is said to treat eczema, dandruff and fungal infections, and helps to keep skin looking young and healthy. It's also a good massage oil and stress-reliever.

VCO ingested in small amounts could help to regulate weight. You could cook with it too - it is said to be "the healthiest oil on earth".

I'm no pro on this though, so don't take my word for it; you can do some research yourself. And by the way, make sure to pick out virgin coconut oil, not just regular coconut oil.

There's this homemade body scrub recipe that I've been using. Instead of the usual olive oil, I tried virgin coconut oil instead this week, and I've found that and it works just as nicely. VCO is a cheaper alternative, and it smells yummy too.

temporary vegetary

Image from here.

I thought about going vegetarian for a week. Maybe two. Though I probably need to lose a few inches around me, my real reason has nothing to do with weight loss. I just think it's about time for a detoxification of sorts.

I realize that I've been eating mostly chicken and fish the past several months (it's my Dad's menu of choice for health reasons. And since we acquired a new helper to cook for us, I stopped bothering to prepare food for myself so I just eat what they prepare). I've been getting these bad rashes on my legs, and I remembered that I used to have these same allergic reactions to chicken and fish and eggs and seafood when I was younger. I thought that the allergies went away through the years, but apparently they just stayed away when I ate a more-or-less balanced diet. Now that I'm practically living in the poultry train, I'm getting chicken skin all over again.

But who wants to live with the itching and scratching and wheezing and sneezing, right? I decided to adjust my diet, at least for a while. Since we live with my Dad and he has pretty much outlawed beef and pork in this house, I thought it would be best to go vegetarian. I'm going to try to drag my Hubby and my Dad into this too, because I think it's a really good idea.

A local magazine featured vegetarianism a few Sundays back, so I went through that issue for some input. I was delighted to read people's testimonials and the health benefits they've been experiencing - increased energy, clearer skin, slowed aging. Just for those things, it might even be a good idea to go green forever ... but, naaah; I love bacon too much. :D

A vegetarian diet doesn't just mean steamed veggies and tofu. There are a lot of yummy, meatless dishes that are easy to prepare, so I'm not afraid that I'll be starving myself. I've already started to scribble possible dishes.

I could and should eat
(and force influence others at home to follow):

oatmeal
corn flakes
bread
pesto
veggie spaghetti
spinach / eggplant lasagna
bean soup
baked potato
baked tomato
waldorf salad
baked tofu
squash soup
onion soup
mushroom soup
tomato soup (i looooove tomato soup!)
banana sandwich
broccoli and cheese
apples and celery
carrot sticks
frozen yogurt
fresh or dried fruit

I'm quite excited about this temporary change. I need to plan menus carefully of course, to make sure I still get the right amount of protein and necessary nutrients. I don't want to end up being a vegetable myself.

girls talk: planning for better health

I personally dislike making "New Year's Resolutions" just for the sake of having some at the beginning of the year, since resolutions usually fizzle out. I instead prefer to make practical plans. The former is an expression of good intentions, or things that should happen; while the latter entails definite, measurable, realistic objectives, or things I will make happen and how I will make them happen. The difference is that resolutions are vague and therefore have the tendency to fade into the background; plans and objectives are well-defined, time-bound and written and provide a referable "tracking system".

For the first week of January, we're girls talk-ing about what we hope for / plan for about our health.

This year I intend to get some physical exercise back into my routine. I used to walk on the treadmill regularly, but that all stopped when I noticed that our particular treadmill was too hard on the ankles (and then there was a convenient change in work schedules, so I decided to ditch walking altogether, haha). Recently though I noticed how much easier - and more fun - it is to take actual walks outside, especially with a good, comfortable pair of running shoes. I got the Hubby to be my "walking partner". We'll be walking at least twenty minutes, three times a week. After we get used to the routine, we'll increase it to thirty minutes, and then maybe to forty or an hour.

Health not only refers to physical health, am i right? With that in mind, I intend to maintain my emotional and mental health by continuing to do what I've been doing the past several years:

• Choose my friends. While anybody is welcome to be a friend, not everyone must be allowed in my inner circle. A woman's inner circle contributes to her personality, and I don't want anyone's negative vibes or misplaced values influencing me.
• Choose what I allow in my mind, because my thoughts shape my attitudes and so on. It pays to be discerning when it comes to simple things like books, movies, music and stuff. It's also good to be a critical thinker regarding the stories people tell, i.e., don't be an idiot.
  
  

About health - I was watching a rerun of "America's Next Top Model" last night, and the judges mentioned that true beauty lies in health. A truly beautiful person, they say, is really just a picture of good physical, emotional and mental health. With that definition of beauty, I aim to be a person who is beautiful and brings out beauty in others.

i love pesto

Basic Pesto Recipe

I love how the rains make the herbs in our garden grow bigger and faster. When there is a flourishing, that means yummy recipes. One of the things I like making out of our garden greens is Pesto.

Everybody likes pesto. You walk into a restaurant, that's all you hear: pesto, pesto, pesto.

- Seinfeld's George Costanza

Ingredients

• 1 packed cup fresh basil leaves (or 2-4 loosely packed cups)
• 2 cloves garlic, minced
• 1 cup olive oil
• 1/2 cup of pine nuts or walnuts, crushed (subsitute: Cashew)
• 1/2 cup of parmesan cheese, grated (substitute: Edam or Queso de Bola)
  

Note: Make sure the leaves have been thoroughly washed, and then blotted dry after washing.
You don't want any excess water on them because (1) wet leaves will clump and will be messy; and (2) the water will diminish the flavor.

Procedure

Mince the basil and oregano leaves in a blender or food processor.
* The traditional way is to use a knife and / or mortar and pestle, but that will take ages)

Add the garlic, nuts and cheese. Blend.
* Be careful not to overdo it; you'd want the leaves to look very finely chopped, and the mixture smooth but not too souplike.

Pour into a bowl and stir in the olive oil.


Serving Suggestions

• Serve over pasta. Pesto can be used as a pasta sauce by itself, or with chicken flakes and/ or sun-dried tomatoes on the side. Pesto can also be drizzled on top of red or white sauce to add extra tang.
• Slather over fish or chicken dishes. Real good!
• Spread over garlic bread.
• Mix with mayo or all-purpose cream and use as dip.
• Use as a sandwich spread to spruce up a burger or chicken sandwich.
• Add a few spoonfuls to chicken soup or tomato soup for that Mediterranean-ish taste.
• Stir into risotto or plain rice.
• Mix into mashed potatoes.
• Bake into pastries.
• Drizzle over a baked potato or tomato for a unique side dish.

homemade body scrub

(Easy recipes included ^_^ )


I enjoy trying out trusted recipes for homemade beauty products - the kind that I can put together in my own kitchen. Aside from getting to do something fun and new, I get a free, all-natural product for pampering myself. I like these homemade things because they're a lot less expensive than store-bought products; more importantly they have no chemicals or additives, and are safe on ultrasensitive skin like mine.

In the past few years, I've tried making different kinds of all-natural body scrub, facial mask, toner, lip balm and hair conditioner - all of which produced satisfying results.

Today I made some more olive oil body scrub. It's one of the easiest things to make. It moisturizes and exfoliates skin safely.

I get no allergic reactions from it. I particularly like using it on my legs and feet - it helps to smooth out those dry portions on my toes and heels. It's also safe to use on lips; it sloughs off dead skin cells and brings out a rosy glow.

Olive Oil Body Scrub

INGREDIENTS

• 1/4 cup of olive oil
• 4 tbsp. salt (or sugar)
  

Combine olive oil and salt.
Store in an airtight container.

TO USE: After your bath, massage this onto your skin then rinse off. Use at least once a week. Go easy on the scrubbing; the salt or (sugar) could be pretty abrasive if you rub too hard. ;)

With this, you don't need to put on lotion after your bath (which works for me, since I'm allergic to a lot of lotions anyway), and you don't have to worry about poisonous stuff accumulating under your fingernails.

Another nice, easy-to-make-at-home scrub:

Oatmeal Body Scrub

INGREDIENTS

• 2 tbsp. rolled oats
• 1 tbsp. honey
• 3 tbsp. sugar (or salt)
  
• Olive oil, coconut oil or any massage oil of your choice
  

Run the oats through a blender to mince them.
Combine oatmeal, sugar (or salt) and honey.
Pour in oil until it just covers the mixture.
Stir together.
Store in an airtight container.

SUGGESTION
Add a drop of essential oil to give yourself some aromatherapy. Try rose, lavender or vanilla if you want something relaxing. Use citrusy scents if you want it energizing.

This exfoliates and moisturizes, and nourishes skin. It smells yummy too.

Going back to our grandmothers' beauty recipes might be a good idea, now that we've become conscious of chemicals in commercial products - as well as the eventual harm those chemicals can do to our bodies and the environment. All-natural ingredients are SLS-free and they don't come in plastic packaging. They're non-irritating, skin-friendly and environment-friendly. ^_^

eight glasses of water a day

photo from here

drinking eight glasses of water a day:

• provides sufficient hydration
• aids circulation
• promotes healthier skin
• burns calories faster
• lowers the risk of heart attack
  
• aids weight loss
• regulates digestion and elimination
• lowers the risk of urinary tract infection
• flushes out toxins
• reduces headaches
• regulates body temperature
  
  

I'm pretty sure you've heard about it somewhere too. :)

(There have been some "researchers" though that say there really hasn't been any significant, measurable evidence that prove the benefits of eight glasses a day - still, I'm a believer in sufficient hydration. Besides, it wouldn't hurt anyone to drink water)

Recently I received an-email forwarded from a family friend, where she shared that drinking eight glasses of water a day helped to clear her cancer (She's cancer-free now). Of course she had other treatments, but proper hydration was a big factor.

Ive decided to take this eight glasses a day thing seriously since a few years ago when I was found to have a kidney infection. I've had a severe blood infection that affected the functioning of my other organs due in part to improper hydration. So far, I haven't had that again.

For the past year or two, I've been able to successfully increase my water intake and reduce sodas and caffeine (I've had to do it partially because I needed to get more sleep, and also because the meds I take for my BMD tend to overwork the kidneys). I've developed more liking for water, and have decreased my appetite for corn-syrupy or carbonated drinks. And it feels great.

I'd rather not drive myself crazy by keeping a precise count of how many glasses, but I just have an idea of the approximate amount . It helps to have big glass nearby when I read, work or watch the telly. It's also a good idea to have a handy-dandy drinking bottle when traveling.

A nice idea:
I got this idea from a book I read, about how this lady kept count of her water intake by leaving a stack of eight coins on her desk every day. Each time she drank a glass, she'd move a coin over to the other side of her desk.

Drinking lots of water is very helpful and healthful these days especially when we're in the middle of a tremendous heatwave. There have lately been a couple of deaths due to dehydration and heat stroke, and I just want to make sure we aren't part of that statistic.

Another nice idea:
Don't wait until you're thirsty. Just drink up.

And uh, yeah, it would be very wise to have clean, accessible restrooms at all times. All that water intake would be useless if you didn't flush it out.