The Health Burrito

UPDATE!!! I have moved to Wordpress.

noreply@blogger.com (m.d.) — Thu, 14 Jan 2010 21:19:00 +0000

I have moved to Wordpress!!! Please Check out the new blog!
http://thehealthburrito.wordpress.com/

Winter Skin Needs Love

noreply@blogger.com (m.d.) — Wed, 06 Jan 2010 19:52:00 +0000

During the winter, dry skin is hard to avoid. The cold weather and gusty winds leave your skin dry, and flaky—sometimes not long after you have put moisturizer on. What you probably don’t know is that certain things you do are probably not helping your skin.

After watching an episode of Dr. Oz, I was surprise to find out the following:
1. Use a rich oil-based moisturizer during winter months:

Well this one made sense because I have experienced this myself. I ALWAYS have to use thicker and heavier moisturizers during the winter to keep my face and skin from feeling itchy and having dry patches.

2. Chocolate is helpful for the skin:

This one was refreshing to find out. I absolutely love chocolate and have even more reason to eat it now. Of course, dark chocolate is always a healthier choice.

3. Oatmeal is beneficial to dry skin:

I know oatmeal is good for your heart and a good source of fiber. But it’s great that it is also good for dry skin.

4. Egg yolk is helpful for healthy skin:

Scrambled eggs, over-easy eggs, omelets, and eggs benedict are all top-notch breakfast food for me.

5. Do not use a cleanser with deodorants:

Lots of cleansers with deodorants have an alcohol base that dries out the skin. Think about it. Perfumes don’t moisturize your skin, so putting a perfume-like substance in your lotion, isn’t going to provide deep moisture for you.

6. White wine is harmful for healthy skin:

This revelation is by far the most disappointing. Why does white wine have to live in the shadows of red wine? White wine just tastes better than red anyhow.

Hand Health

noreply@blogger.com (m.d.) — Wed, 30 Dec 2009 00:14:00 +0000

In a season, when germ-giving is the most prominent gift on the market, let us not forget to wash our hands. I’m just as guilty as the next person, but I, just as much as YOU, do not want to get catch any type of sickness.

Make Sure to Wash Hands:

Before meals.
After petting animals or picking up their waste.
After touching a sick person.
After sneezing into your hands or dealing with any bodily fluids.
After going to the bathroom (This one should really be a no-brainer. It’s disgusting when you don’t).
If you aren’t able to get to a restroom, keep a pocket-sized hand sanitizer around for a quick squirt-and-go solution.

Hot Spots for Germs:
Phones: Whether that be with a cord, cordless, or your cell phone. I’m pretty sure you use some type of phone on a daily basis and everyday you touch it there are new germs added.

Door knobs/handles: This one is just squirming with germs because people use this daily to get in and out of offices, rooms, bathrooms, and the like. You never know where everyone elses’ hands have been, so wash your hands frequently!

Life Assessment

noreply@blogger.com (m.d.) — Mon, 21 Dec 2009 22:46:00 +0000

Discovery Health has a set of quizzes made to assess and measure how well you handle and live your life on a daily basis. Not only about nutrition and eating habits, the quizzes also deal with mental health, physical health, and lots of other topics as well. I took some quizzes myself and was surprised on how i scored.

Only one word of advice when preparing for the quiz: Get a pen and paper handy, for jotting down your answers.

P.S. Obviously you shouldn't take the quiz as an absolute authority, because everyone is made different and has different needs in their life. But generally speaking, Discovery Health knows what they are talking about and they have a balanced approach to what lifestyle you should be leading. If you notice, the questions aren't definite black and white situations where you either eat donuts all day or only vegetables 24/7, like lots of phony quizzes that you get out of something like Cosmo.

Discovery Health Quiz

Sugar in Everything

noreply@blogger.com (m.d.) — Thu, 17 Dec 2009 23:37:00 +0000

Added sugars are everywhere! What the majority of the public doesn’t realize is that, many popular foods, condiments, and drinks hold a surprising amount of added sugar. Things you wouldn’t even think of have an extra dose of sugar.

Baked beans.
If you really think about it, they are pretty sweet. The maple-colored beans on the can get their color from all that extra molasses-like artificial sweetener. Only one cup is about 15 grams of sugar. One gram of sugar is 4 calories. So if you do the math, it can all add up very quickly if you have extra helpings.

BBQ Sauce.
The kind bought at the supermarket has the ultimate syrupy sweetness. The typical store brand, KC Masterpiece has 12 grams of sugar for every 2 tablespoons…and chances are you will be using more than the serving size if you are using it as a dip. The best is to make your own–adding a hickory flavor or some extra chili will reduce your need for that extra sugar.

Ketchup.
God knows I love ketchup to death. But just remember, next time you are drenching that french fry in ketchup that your dip has up to 40 grams of extra sugar.

Granola Bars.
Many people think that ANY granola bar is a healthy, alternative snack. Truth is, many of these granola bars have so much sugar, that it defeats the purpose of being labeled (ahem…misconceived) as an exemplary form of nutritious food. The kind I like to buy is Kashi cereal bars—they taste great and use ingredients like evaporated cane sugar and dried fruit to add an element

Flavored Alcoholic Drinks.
Flavored drinks are a combination of hard liquor and some type of juice or mixer. What do juice and mixers have? Lots of sugar. Look at even the most basic cranberry juice: It can carry up to 35 grams of sugar per serving.

Top 10 Holiday Dishes to Spice Things Up

noreply@blogger.com (m.d.) — Tue, 08 Dec 2009 19:55:00 +0000

Everyone fears weight gain when the holidays roll around. But you have to let loose and indulge a little if you really want to enjoy it. I’m not saying to eat a whole apple pie in one sitting, I’m just saying—have that large slice and put some heavy whip cream on top.
Here are some of my favorite holiday dishes, although some may not seem as conventional or run-of-the-mill, they are all delicious.

10. When eating/serving dip, use pita chips instead of tortilla chips. They taste scrumptious and are usually baked. Plus, they serve as an alternative to all the boring tortilla chips you’ve had over the years. And if you’re feeling up to challenge the status-quo in dips, perhaps you’ll try it with some humus as well.

9. Homemade stuffing. The pre-made kind you buy in the box works, if you want a ho-hum evening, but if you really want to enjoy it make it from scratch. Spice up homemade stuffing with ground meat, cranberries, and tiny pieces of fresh orange. All your guests will appreciate the extra time you spent in the kitchen.

8. Mochi ice cream balls. My house has always been a hodge-podge of different desserts for the holidays, but this is a great addition to all those extra creamy and rich desserts. Have a mochi ball in between desserts and it’ll clean your palate a bit for the next ultra indulgent slice of cheesecake you’re about to eat. Plus, it tastes delicious and comes in a variety of flavors. The ones at Trader Joe's come in mango, green tea, and strawberry.

7. Red skin potato salad. Loaded with sour cream and dill, this side dish is always the first to run out.

6. Sweet potato casserole. I have never liked sweet potatoes until I had it in this form. That is how good it is. It consists of boiled and mashed sweet potatoes covered in butter, pecans, and brown sugar. Then, it’s baked in the oven. You’ll never pass up a second helping.

5. Honey Ham. The best I’ve had is the kind from The HoneyBaked Ham Company. But then again, no one (not even myself) has tried to make this from scratch. I would tear pieces off for breakfast, lunch, and dinner. The edges are always a tad crispy from the baked honey glaze.

4. Fried Rice. A well-made fried rice always makes my mouth water. The kind my mother makes incorporates: beef strips, chicken bites, and shrimp cut into little cubes. Add some soy sauce, green onion, and peas and I could eat three bowls full.

3. Chocolate Coconut Bars. It’s like a shortbread cookie with a chocolate macaroon on top! A different version of this consists of coconut flakes and melted chocolate mixed into a ball with graham cracker crumbles. It’s an easy recipe, and great to give as a gift idea.

2. Chocolate covered pretzels with M&Ms. This is probably the easiest thing to make, and you wouldn’t believe how much better chocolate covered pretzels taste, when they have M&Ms attached.

1. Rice Pudding. Creamy, refreshing, and just the perfect touch of cinnamon—this is a great dish to make during the holidays. I prefer it chilled, but you can also heat it up and enjoy. My recommendation is to always sprinkle on a little powered cinnamon before eating.

Don't Shy from Pumpkin Pie

noreply@blogger.com (m.d.) — Tue, 01 Dec 2009 17:49:00 +0000

I’m sure you’ve seen your fair share of pumpkin pies, especially with Thanksgiving having just passed. When everyone is trying to watch their waistlines, there here is some great news:

you don’t have to feel guilty for eating that extra slice of pie.

Of course the whip cream and extra buttery crust aren’t the most health conscious options, but the pie filling is actually good for you. Who would have known? (Well actually lots of people do…humor me). Pumpkin contains vitamins and minerals that help promote immunity, development, and even help reduce the risk of heart disease. Alpha and beta-carotene (found in carrots) help to lower the risk of heart disease because they prevent cholesterol build-up in the arteries. Pumpkin pie also has great vitamins and minerals like: fiber, magnesium, vitamin C and E, and potassium.

It’s really simple to make pumpkin pie too. With pre-made pie crusts at the store and canned pumpkin pie mix, it takes minimal effort to make a pumpkin pie. Here is a quick and easy recipe, when you need to fulfill that craving:

I like using Libby’s Pumpkin Pie Mix and Recipe:

• 3/4 cup granulated sugar
• 1 teaspoon ground cinnamon
• 1/2 teaspoon salt
• 1/2 teaspoon ground ginger
• 1/4 teaspoon ground cloves
• 2 large eggs
• 1 can (15 oz.) LIBBY'S® 100% Pure Pumpkin
• 1 can (12 fl. oz.) evaporated milk
• 1 unbaked 9-inch (4-cup volume) deep-dish pie shell

MIX sugar, cinnamon, salt, ginger and cloves in small bowl. Beat eggs in large bowl. Stir in pumpkin and sugar-spice mixture. Gradually stir in evaporated milk.

POUR into pie shell.

BAKE in preheated 425° F oven for 15 minutes. Reduce temperature to 350° F; bake for 40 to 50 minutes or until knife inserted near center comes out clean. Cool on wire rack for 2 hours. Serve immediately or refrigerate. Top with whipped cream before serving.

The Benefits of Olive Oil

noreply@blogger.com (m.d.) — Wed, 25 Nov 2009 19:50:00 +0000

Olive oil is a great source of monounsaturated fat. (Saturated fat is “bad fat” while unsaturated fat is “good fat”). It has multiple health benefits, and is a fantastic oil to use when cooking meals. Not only does olive oil have a unique flavor, but it also is the only vegetable oil that can be consumed freshly pressed. Olive oil does not need to be highly processed, or even processed at all. This brings me to my next point: the different types of olive oils available.

Extra Virgin: It is the highest quality olive oil because it is the least processed and is taken from the first pressing of the olives.

Virgin: Many people do not know the difference between virgin and extra virgin. The difference is that virgin is taken from the second pressing, not the first pressing (as with extra virgin).

Pure: As a lesser grade of olive oil, it combines refined oil (processed oil) and some extra virgin olive oil.

Olive oil can reduce cholesterol and colon cancer. People that take roughly 2 tablespoons a day have been shown to have lower levels of cholesterol.

Extra Virgin olive oil is also a great source of antioxidants, like Vitamin E. Antioxidants are great for bodily processes and can also be found in leafy green vegetables, and certain fruits.

When storing olive oil, make sure to keep in a cool and dark place. (Storing it in direct sunlight and heat causes the olive oil to go bad).

Top 10 Healthy Snacks

noreply@blogger.com (m.d.) — Wed, 18 Nov 2009 00:03:00 +0000

Chips, donuts, and cookies are not the best type of snacks and we all know it. But if you must try those go with baked chips instead of fried, or oatmeal cookies with low-sugar, or a plain donut instead of the jelly filled kind. Making smarter decisions about what we eat is the just the beginning to a healthier lifestyle. So here are some tips on quick and easy snacks that will give you more energy throughout the day, instead of weighing you down.

1.NUTS: Almonds, walnuts and peanuts are high in protein and easy to munch on, when on-the-go.

2.FRUIT: Berries (blueberries, strawberries, and raspberries are all good options) are low in calories and high in fiber. Or even if your craving sweets, having an apple or banana will definitely be a better option than something chock full of artificial sweetener.

3.STRING CHEESE: The part-skim kind is the lowest in fat and helps curb hunger with a good amount of protein.

4.VEGGIES: Celery and soybeans still in their pod (edamame) are tasty. Baby carrots are easy to buy at the store and come fully peeled, and sometimes prepackaged in serving sizes—plus it’s a great source of Vitamin A.

5.PEANUT BUTTER: Get the all-natural kind, other have too many sugars added. 1 or 2 tablespoons is a good amount. You can even use peanut butter on the inside of celery sticks, for more flavor.

6.COTTAGE CHEESE: A low-fat cottage cheese or plain low-fat yogurt works best.

7.SOY MILK: Especially if you are lactose intolerant, this a great substitute for milk and it has no animal fat. 1% milk or fat-free milk is also a more health-conscious choice.

8.WHOLE GRAIN: Whole wheat toast, Kashi cereal bars, bran muffins and cereals are all good choices as long as you staying within the serving size.

9.GRAHAM CRACKERS: These are great is you have a sweet tooth, and is great paired with fruit, yogurt, and peanut butter.

10.RAISINS: Trail mix is great because it usually has a mix of nuts and dried fruit. Buying individual packs of raisins works too.

Magic Powder that Makes You Lose Weight? Sprinkle and Go.

noreply@blogger.com (m.d.) — Tue, 10 Nov 2009 19:40:00 +0000

Sensa is the new form of weight-loss. Call me crazy, but it seems like sprinkling a “magic” powder over your food is something I wouldn’t trust.

How it works: Sprinkle a packet of this stuff over your meal, and it releases smell and taste receptors that are supposed to tell your body to stop eating. Eat less, feel full, and lose weight. That’s the idea of this calorie-free, sugar-free, and gluten-free powder.

The back story: L.A. Times wrote about it in their blog. The guy behind the research is a neurologist, Dr. Alan Hirsch, who took interest in “the fact that people who lose their sense of smell and taste from severe head injuries often gain weight rapidly.” After much research and a six month period, 1, 436 overweight men lost an average of 30.5 pounds—not by changing what they ate, but by simply sprinkling on Sensa. It allows for a sense of normalcy while dieting—I get the appeal.

It’s true, sometimes our body doesn’t tell us when to stop eating. A combination of lots of things—hormones, signals given to your body, even how good the food tastes can throw off how much we are eating. The best idea (Sensa or not) is to control how much food is on your plate at a time. That way you visually know how much your body will be consuming.

5 Tips for Making Cardio Fun

noreply@blogger.com (m.d.) — Tue, 03 Nov 2009 23:30:00 +0000

Cardio doesn't have to be mindless and boring. Here are some helpful tips to spice up your next cardio session.

1. Change your environment. If you're used to running on the treadmill, mix it up and go for a run outside. The fresh air and change in scenery makes for a whole new experience--versus watching the same lady in her pink sweatsuit in front of you at the gym.

2. Go for a hike. Look at it as an adventure. Most of us live in the city or suburbs. Getting in touch with nature has never been as beneficial. Chances are you will be hiking at some point uphill--as you climb up crooked roads and rocky terrain you'll be digging in your heals and working those gleuts (butt) and quads (front of your thigh).

3. Bring a friend. Taking someone along makes you experience cardio differently, simply through their presence. You'll enjoy the company and perhaps the physical activity will result in some friendly bonding.

4. Play sports with your kids. Children are full of energy, and will keep up the pace of the game, even when you are starting to get tired. Let them expend all their energy, and get your own heart pumping.

5. Invest in an MP3 player. Running to the beat of your favorite song gets your mood up and that jog around the block won't be so tedious--it might just seem like fun.

Food Labels on Restaurant Menus?

noreply@blogger.com (m.d.) — Mon, 02 Nov 2009 18:05:00 +0000

In an article on Yahoo by Margaret Furtado, M.S, R.D., she discusses the possibility of having the nutritional value displayed on food menus at restaurants. Would this change the way America eats? And if so, how dramatically?

Should Restaurants Include Food Labels?

Portion sizes are out of control--some dishes served, in restaurants, are up to 3 times more than the recommended serving size.

Top 10 Myths About Food

noreply@blogger.com (m.d.) — Thu, 29 Oct 2009 22:19:00 +0000

1. Less is always better. Nope. Starving yourself and skipping meals is never the right thing to do. Regardless of whether you want to be healthy or if you are trying to loose weight—the problem is usually a combination of the foods you are eating and the portion size. So instead of skipping a meal, just be smart about your food choice.

2. “Fat-free” is better. Many products will advertise a huge “fat-free” banner on their food, just to seem more health conscious. In reality, most of these food are packed with more sugar and carbohydrates to compensate. Access carbohydrates turn into stored body fat, which equals weight gain.

3. Carbohydrates are bad. So many diets out there run off low-carb intake, that a majority of people are starting to think all carbohydrates are dangerous. Depending on what kind of carbs you eat (good ones are fruits, veggies, and whole grain), you’re body will absorb and use up energy more efficiently. (Link to carb)

4. Lettuce is good for you. Chances are that the majority of the population eats iceberg lettuce with a more than sizable helping of some type of creamy dressing. This is not healthy what so ever. The greener the vegetable the more nutritious. Good “lettuce” for a salad is spinach—it has more nutritional value and is a great source of iron.

5. Juice is healthier than soda. Although juice is sometimes lower in sugar than soda, it isn’t by very much. A serving of coke is around 28 grams, while a seemingly healthier drink like Lipton’s green tea averages around 22. Don’t be fooled, juices contain lots of sugar and are rarely even an actual serving of fruit.

6. Eating more often will make me gain weight. Eating snacks during the day keeps your blood sugar level consistent, so you are less likely to gorge when it meal time does come around. So as long as you are eating moderate portions, and have a balanced diet—snacking in between meals will only help, plus it speeds up your metabolism, helping you process food faster and leaving less probability for food to be stored as fat.

7. All fat is bad. Remember the top of the food pyramid? Fats are an essential part of any well-balanced diet—as long as it is in moderation.

8. Skipping breakfast is good. Eating breakfast fuels your body for the morning. And it helps kick start your metabolism. You don’t have to eat a big meal—even something as simple as a banana and/or a granola bar will do.

9. Soup helps you loose weight. Not all soups are created equal. Many cream-based soups are made with exactly that, cream. A clear broth soup is the best to have when trying to loose weight—just make sure to load in the veggies and lean protein to make sure you are getting all the nutrients you are supposed to.

10. Yogurt is the best low-calorie snack. Chances are that the yogurt you eat is packed with sugar. Most people eat popular brands, Yoplait and Dannon. The average flavored Yoplait weighs in at 33 grams of carbs and 27 grams of sugar. The best kind to buy is plain yogurt, without artificial sweeteners and flavors—you’ll cut the carbs and the calories by more than half.

Good Carb Vs. Bad Carb

noreply@blogger.com (m.d.) — Wed, 28 Oct 2009 20:43:00 +0000

What’s a good carb and what a bad one? How do I tell the difference? Here is an easy way to remember it: white is wrong, brown is bliss. Pastas, rice, and breads usually come in two different options—white or whole grain (brown).

“White carbs” are a simple carbohydrate. (Carbohydrates are simply foods that provide your body with energy and fuel for different bodily processes). Simple carbohydrates have lots of sugar—sugar is rapidly digested in the body, then leaving a want for more. It’s an insatiable cycle, and your body is left wanting more and more, because the simple carb cannot keep your body satisfied for a period of time. Think sugar-rush from candy—it’s great while it lasts, but the problem is it doesn’t last very long. “Brown Carbs,” (this even includes things like oatmeal, vegetables, and fruit) are complex carbohydrates, meaning that they take longer in your body to digest—keeping you satisfied for longer and maintaining a consistent blood sugar level, meaning you won’t be having a peak of energy (sugar-rush) and then be crashing soon enough. When dieting or even just trying to eat healthy, “good carbs” help to curb hunger and are more efficiently used in your body.

Carbs are good for your body, the key is moderation—just like anything else. So next time you’re dining out and you are just dying for some pasta, ask if they have a whole wheat option and you will be surprised how many places offer it.