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7 Ways to snack smarter

The key is taking a smart approach to snacking and making small shifts toward healthier choices. Consider these simple strategies to help you get started.

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Photo by @swell from Unsplash.com

Eating a balanced breakfast, lunch and dinner each day is an important part of maintaining a healthy diet, but what you eat between mealtimes can have just as much of an impact.

Eating a snack or two between traditional meals helps curb hunger and prevents overeating at mealtimes, provides an energy boost and can also help bridge nutrient gaps in your diet when you choose the right foods. On the other hand, consuming foods of little nutritional value out of boredom or habit can lead to eating too much and adding extra pounds to your waistline.

The key is taking a smart approach to snacking and making small shifts toward healthier choices. Consider these simple strategies to help you get started from the snacking experts at Fresh Cravings.

1. Snack Mindfully

It’s easy to overeat and overlook fullness cues when snacking in front of the TV or at a desk. Instead, treat snack time like you would a small meal and take a few minutes to eat in a designated area with limited distractions. Avoid eating out of boredom or stress and choose whole foods like fruits and vegetables or air-popped popcorn over processed chips, baked goods or candy.

2. Plan Ahead

Snacks can be a significant portion of many people’s daily caloric intake, so it’s important to include snacks when planning out your meals for the day or week. Include fruits, vegetables and proteins in your snack schedule and avoid refined starches and sugar, which are typically found in prepackaged and processed snacks. Planning and preparing snacks ahead of time can help you bypass those quick, unhealthy options and save money in the process, as well.

3. Make Healthy Snacking Easy

Keeping fruit, vegetables and other accessible nutritious ingredients in the refrigerator or pantry increases the chances you’ll reach for a better-for-you option when a snack craving strikes. Having staple ingredients on hand that can be paired with vegetables or whole-grain crackers like Fresh Cravings Hummus makes it easy to create healthy snacks. Made with high-quality ingredients like smooth Chilean extra-virgin olive oil, savory tahini, which is known to be a source of antioxidants, vitamins and minerals, and non-GMO chickpeas, the line is available in Classic Hummus, Roasted Red Pepper and Roasted Garlic varieties and can be found in 100% recyclable packaging in the produce aisle of your local grocery store.

“Look for options that are filling and nutrient-dense,” said Mia Syn, MS, RDN, a dietitian who has helped millions learn healthier, sustainable eating habits. “My preference is Fresh Cravings Hummus because it’s a great example with whole-food ingredients like tahini, Chilean extra-virgin olive oil and non-GMO chickpeas, offering a balanced mix of filling fiber, plant-based protein and good fats.”

4. Combine Nutrient Groups

Each time you reach for a snack, try to include two or more macronutrients (protein, fat, carbohydrates). For example, choosing foods containing protein like low-fat cheese or nuts and pairing them with carbohydrates (whole-grain crackers, grapes) can create balanced, filling snacks. Carbohydrates help provide both your body and mind with energy while protein-rich foods break down more slowly, helping you feel full longer. Other ideas include celery and peanut butter or fruit and Greek yogurt, which are easy ways to get more low-calorie, high-fiber produce into your diet.

5. Pay Attention to Portion Sizes

Snacks are meant to help ward off hunger between meals, not be substitutes for meals entirely. While measuring out snacks isn’t usually necessary, having an awareness of appropriate portion sizes can be helpful. If buying or cooking in bulk, divide snacks into smaller containers when meal planning to make it convenient to simply grab an appropriate size snack and continue your day.

6. Pack Snacks to Go

Having grab-and-go snacks packed while out running errands, working or completing everyday tasks can help keep you on track when hunger strikes. Packing items that don’t require refrigeration like trail mix, whole-grain crackers or granola bars can keep you from stopping at a convenience store or picking an unhealthy option from a vending machine. Preparing snacks at home also gives you more control over the ingredients you’re eating to ensure you’re sticking to an eating plan that’s better for your overall health.

7. Set a Good Example

Parents can influence children’s snack habits by consuming healthy snacks themselves. An option like sliced veggies paired with the rich flavors of chickpeas and creaminess of tahini found in hummus can be a perfect match to both satisfy hunger in a delicious way and build better-for-you habits. Snack time is also an opportunity to let kids learn about healthy eating by participating in choosing and preparing snacks. Cutting fruits and vegetables or turning foods into crafts are easy ways to get little ones involved in the process.

“For families challenged with integrating more veggies into their diets, hummus is also a kid-friendly flavor enhancer that packs beneficial nutrition instead of the saturated fats and sugar often found in many traditional dressings and condiments,” Syn said.

Find more ideas to satisfy snack cravings at freshcravings.com.

Photo by Lloyd Dirks from Unsplash.com

Smart Snack Ideas

Between work, school, extracurricular activities and family functions, it may seem like there’s no time to eat healthy when your family is seemingly always on the go. However, finding the proper fuel is even more important when you’re trying to balance a hectic schedule, which is where snacks can play an important role between meals.

Consider these nutritious snack options that can help satisfy a variety of cravings without taking up too much of that valuable time.

Crunchy Munchies

  • Apples or pears
  • Carrot and celery sticks
  • Cucumber or bell pepper slices
  • Air-popped popcorn
  • Brown rice cakes
  • Nuts and seeds

Low-Sugar Sips

  • Plain or sparkling water (add fruit or herbs for extra flavor)
  • Unsweetened tea or coffee
  • 100% vegetable or fruit juices with no added sugars

Satisfying Noshes

  • Sliced vegetables with Fresh Cravings Classic, Roasted Red Pepper or Roasted Garlic Hummus
  • Fruit and vegetable smoothies

NewsMakers

MMM initiative to teach people about proper method of taking blood pressure readings

The MMM initiative has screened about 5-million people in 100 countries. It also aims to screen more Filipinos across more municipalities nationwide with the support of local health organizations and volunteers.

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Hypertension is the leading contributing factor for global death. An estimated 10-million lives are lost each year due to elevated blood pressure which increases the risk of heart, brain, kidney, and other diseases. In the Philippines, the incidence of hypertension alone, which remains a leading cause of death, continues to rise, with deaths linked to it hitting 34,500 in 2020. According to World Health Organization (WHO), cardiovascular diseases account for a third of deaths in the country.

Unfortunately, the number of Filipinos afflicted with hypertension continues to increase as many of them are unaware that they have raised blood pressure. Some of them only find out they are hypertensive after they had a stroke or heart attack, and other cardiovascular complications. However, the rising number of hypertensive Filipinos and deaths are actually preventable. Awareness about elevated blood pressure and its dangers, and improved health practices are necessary to prevent hypertension.  

This year, the Philippine Society of Hypertension (PSH), alongside OMRON Healthcare, Servier, and the Department of Health (DOH), spearheaded the May Measure Month (MMM) campaign which encouraged individuals to have their blood pressure screened with OMRON’s clinically validating blood pressure monitoring available in select locations from May 17 (World Hypertension Day) to July 31, 2023. PSH will offer free blood pressure screenings and further raise awareness about the risks posed by hypertension.

The MMM initiative has screened about 5-million people in 100 countries. It also aims to screen more Filipinos across more municipalities nationwide with the support of local health organizations and volunteers.

This year’s campaign will also teach people about the proper method of taking blood pressure readings to enable them to monitor their blood pressure accurately in the comfort of their homes. This goal of raising awareness about proper blood monitoring and promoting better health has been the core of the MMM campaign since it started in 2017. Besides, given the opportunities of the hybrid setup, the campaign empowered people to measure their blood pressure through home blood pressure monitoring (HBPM), and doctors present at the event demonstrated the proper positioning on how to get accurate blood pressure measurement.

“May Measure Month is an opportunity and a reminder for Filipinos to take charge of their health not just this summer but every day. We also hope it will encourage more Filipinos to learn more about the risks associated with hypertension. We want to raise awareness and promote new methods to spread awareness about this silent killer and help people make lifestyle changes that can lead to better heart health,” said Dr. Dolores Bonzon, PSH president.

The data collected from the blood pressure monitoring devices across the different screening sites can be submitted and collected in three ways: 1) physical/ printed forms provided in screening sites, 2) Google forms made by the PSH which can be accomplished online by a volunteer healthcare professional or by the participants themselves, or 3) the patients themselves logging in their measured data at the MMM official website or the MMM mobile app. The PSH encourages the use of the first two methods to allow them to keep track of data submitted from the Philippines. These data are used to gather scientific knowledge to help influence worldwide blood pressure screening policies and make screening more widely available globally.

To offer trusted and clinically validated HBPM, OMRON Healthcare’s recently clinically validated HEM 7120 and HEM 7121 are equipped with a cuff wrapping guide to assist the user in properly fitting the arm cuff for an accurate and reliable blood pressure measurement. The products’ IntelliSense Technology automatically inflates the cuff to the optimal amount to provide precise results while still being comfortable. If the measured systolic or diastolic pressure is outside the standard range, the Hypertension Indicator feature sends a signal. These features are very important for obtaining reliable readings when blood pressure fluctuates.

“OMRON Healthcare remains committed to improving lives and contributing to a better society, especially since we have reached the 50th anniversary milestone of OMRON’s blood pressure monitors. OMRON has also transformed the way people measure blood pressure, making it simple and accurate for anybody, wherever in the world. Now more than ever, we have to be conscious of our general physical health. This year’s MMM will not just encourage Filipinos to integrate blood pressure monitoring in their lives to detect early signs of hypertension but also inspire them to make the necessary lifestyle changes to achieve better health,” said Yusuke Kato, general manager for OMRON Asia Pacific Pte. Ltd – Philippine Branch (Healthcare Division).

The MMM campaign is a call to action for all Filipinos to take control of their health and work toward a healthier future for themselves and their families. As the world shifts to the new normal, OMRON Healthcare will continue to work with other organizations to promote hypertension awareness and empower Filipinos to achieve better health and an improved quality of life.

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Kim Atienza shares his fitness routine for a healthier lifestyle

The TV host had a stroke in 2010, followed by a life-threatening disease called Guillain-Barré syndrome in 2013. These incidents pushed Kuya Kim to lead a healthier and more active lifestyle.

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A fitness routine is essential to good health. An activity as simple as walking, when done frequently, can have tremendous benefits to the body.[1] Some benefits of a regular fitness routine include weight loss or maintenance, the improvement of physical functions, and the strengthening of bones and muscles. It also reduces the risk of cardiovascular disease, type 2 diabetes, and several common cancers.[2]

Kim Atienza, popularly known as Kuya Kim, is a fitspiration to many because of his physique. His fitness journey, however, had a rocky start. The TV host had a stroke in 2010, followed by a life-threatening disease called Guillain-Barré syndrome in 2013. These incidents pushed Kuya Kim to lead a healthier and more active lifestyle.

Today, Kuya Kim runs, cycles, and swims. He has competed in several triathlons and races in the Philippines and abroad. When he’s not competing, he swims and runs twice a week early in the morning. He also does Crossfit.

While he has a rigorous routine, he believes that health doesn’t have to be complicated. According to Kuya Kim, “Good health is an accumulation of small but meaningful changes. A sport or a workout is helpful but something as simple as changing how you move can lead to better health,” says Kuya Kim.

The TV host shares some elements in his fitness routine:

Starts the day with stretches

Kuya Kim starts his day with stretching, especially when he can’t squeeze in a workout in the morning. Stretching lengthens the muscles and reduces tension, increases blood flow to improve mobility, and brings on feelings of positivity.[3]

To help keep his fitness in check, Kuya Kim does “intermittent fasting” or “IF”. In simple terms, this diet allows 16 hours of fasting, and eating what you want for the remaining 8 hours of the day. Because of this, he only gets to eat breakfast occasionally. But when he does, it’s still on the healthy side. 

“There’s truth in the saying that breakfast is the most important meal of the day. I make sure to have a nutritious and filling breakfast that can power me throughout the day,” says Kuya Kim. He eats a balanced breakfast that has protein and fiber, such as eggs, Greek yogurt, and oatmeal. For the rest of the day, he minimizes sugar and eats mostly vegetables.

Uses the stairs instead of the elevator

Elevators and escalators may get you to your destination faster but there are more benefits to taking the stairs. Climbing stairs can strengthen the muscles and increase body resistance, burn body fat, and improve heart and lung function.[4] Kuya Kim shares, “I take the stairs when I can, especially when I only have to go to the second floor.”

Walks or bikes to a nearby destination instead of taking the car

“I walk or bike when the opportunity presents itself,” says Kuya Kim. That means leaving the car at home when running simple errands like doing the groceries or going to nearby locations like a favorite restaurant or a friend who lives nearby.

The TV host adds, “Walking is one of the easiest ways to stay fit and can be done by anyone, anywhere. You don’t need special clothes or any kind of equipment.”

Ends the day with a quiet meditation and stretches

Kuya Kim ends his day the way he starts them: with more stretches and meditation. He finds a comfortable spot at home, closes his eyes, and watches his breath. Frequent meditation reduces stress and anxiety, lowers blood pressure, and strengthens the immune system.[5] The TV host reveals, “I want to end my day on a good note, and a few minutes of meditation improves my mood so I can readily face future challenges.”

Helping Filipinos with their fitness journey

Kuya Kim, who is an ambassador for the Watsons Brand Vitamin B Complex, trusts the leading health retailer for his fitness journey.

Watsons is committed to being the Filipino’s partner by offering a complete and wide range of products, such as fitness equipment, multivitamins and overall wellness items, health drinks, and supplements for digestive detox, and immunity and energy.

Filipinos can access these through Watsons’ network of over 1,000 stores in the Philippines, all of which offer expert care through in-store pharmacists, specialists, and staff.

They may also download the Watsons app to browse prescription and over-the-counter medicines and personal care products. For added convenience, customers can purchase online and pick up their orders from their selected store in 30 minutes or less, or have them delivered to their doorstep within three hours.

Download the Watsons on  iOS and Android for access to products that can help you with your fitness journey. For more information, please visit https://www.watsons.com.ph/.


[1] 5 surprising benefits of walking. (2022, Aug 25). Harvard Health Publishing, Harvard Medical School, https://www.health.harvard.edu/staying-healthy/5-surprising-benefits-of-walking. Accessed 29 March 2023.

[2] Benefits of Physical Activity. (Last reviewed 2022, Jun 16). Centers for Disease Control and Prevention, https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm#:~:text=Regular%20physical%20activity%20is%20one,ability%20to%20do%20everyday%20activities.. Accessed 29 March 2023.

[3] The Special Benefits Of Stretching In The Morning. (2022, May 12). Bustle, https://www.bustle.com/wellness/stretching-in-the-morning-benefits. Accessed 30 March 2023.

[4] Benefits of Stair Climbing. (2020, Jan 6). Centre for Health Protection, https://www.chp.gov.hk/en/static/90006.html. Accessed 30 March 2023.

[5] 10 Science-Backed Benefits Of Meditation. (Updated 2022, Oct 20). Forbes Health, https://www.forbes.com/health/mind/benefits-of-meditation/. Accessed 30 March 2023.

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Hospital Management Asia 2023 Conference returns to embrace change for more efficient healthcare

Industry leaders and professionals from around the world, including Philippine-based speakers Stephen Tan, Hospital Administrator at University of Cebu Medical Center and Roxannie Alejo, Centre for Patient Experience Head at The Medical City, will be sharing their expertise and insights at the upcoming healthcare conference.

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Hospital Management Asia (HMA) 2023 Conference, the premier event for hospital owners, C-level executives, directors, and healthcare leaders, returns on September 5 and 6 at the Shangri-La Kuala Lumpur in Malaysia.

Industry leaders and professionals from around the world, including Philippine-based speakers Stephen Tan, Hospital Administrator at University of Cebu Medical Center and Roxannie Alejo, Centre for Patient Experience Head at The Medical City, will be sharing their expertise and insights at the upcoming healthcare conference.

The conference will feature hospitals that have leveraged the latest digital and smart technologies, seen as pivotal in healthcare’s continued quest to improve quality of patient care and operational efficiencies. Healthtech companies and startups with innovative healthcare ideas and technologies will be providing valuable insights into the latest trends and advancements in the field.

Attendees can expect panel sessions showcasing how leading hospitals in Asia are utilising digital technology to create innovative solutions for critical issues – from the global nursing shortage to medication errors, patient falls and hospital-acquired infections. Topics that will be covered include automation of nursing tasks; the role of data mining and analytics in quality and patient experience improvement; developing integrated digital systems to enhance care access and patient-centricity; and adoption of cybersecurity measures to ensure resilience of digital systems against cyberthreats.

Dr. Anton Decker, President of International at Mayo Clinic, will deliver a keynote speech on the significance of using data, AI, and connectivity in healthcare. Other key speakers at the event include Dr. Zaliha Mustafa, Minister of Health of Malaysia, Stephanie Bayer, Senior Director Patient Experience at Cleveland Clinic in the US, Dr. Ben Widaja, President Director of Mandaya Hospital Group in Indonesia, Dr. Asawin Puwatanasan, Deputy Hospital Director at Bangkok International Hospital in Thailand, Benedict Tan, Group Digital Strategy Officer and Chief Data Officer at Singapore Health Services in Singapore, and Monojit Mitra, Facility and Biomedical Director at FV Hospital in Vietnam.

“Our conference is designed to connect healthcare leaders from across Asia and facilitate important discussions,” said Pinky Fadullon, HMA Project Director. “With the theme ‘Embracing Change for More Efficient Healthcare,’ we aim to inspire hospitals to leverage digital technology that will improve patient outcomes.”

Registration for HMA 2023 is now open with early bird rates available until June 8. Attendees can register online through the HMA website.

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