V O L U M E 7 • I S S U E 5 • M AY 2 0 1 3
YE A
RS
7
THANK YOU FOR 7 YEARS OF A SLICE OF ORANGE
A SLICE OF ORANGE Refreshing Your Health
75 TIDBITS OF HEALTH • Top 13 Healthy and Easy Ways
to Effectively Lose Weight
• 10 Best Low-Carb Snacks • 13 Exercises You Can Do in Front
of the TV
• 15 Simple Steps to Mental Health • 10 Natural Remedies that
Really Work
• 14 Tips for More Beautiful Skin
tidbits of health TO CELEBRATE 75 ISSUES OF A SLICE OF ORANGE, WE GIVE YOU 75 MUST-KNOWS FOR A HEALTHIER YOU.
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Seventy-five months ago, ActiveLink released its first issue of A Slice of Orange to help you live your healthiest you. Seventy-five issues later—just like a blink of an eye—we want to celebrate this testament of your life-long commitment to health, by giving you 75 ways to live healthier than you were 75 months ago.
A SLICE OF ORANGE
T O P HEALTHY AND EASY
13
WAYS TO EFFECTIVELY LOSE WEIGHT
V O L U M E 7 • I S S U E 5 • M AY 2 0 1 3 3. Exercise at home while watching TV.
Elaine Magee, MPH, RD, an expert
4. Sleep a lot. Sleeplessness triggers erratic columnist of www.webMD.com reports her
eating behaviors and stress-eating. Also,
10 tasty low-card snacks that are rich in fiber
when you are asleep, you can’t eat.
and protein, as well as healthy fats.
5. Trim portions. Reduce your portions by
I’ve substituted some local ingredients,
whenever necessary.
a mere 20% and you will lose weight.
6. To help trim your portions, buy smaller plates. 7. Think about the color blue every few
minutes while eating.
8. Bring a mirror with you to the table, and
look at it from time to time. It lessens
appetite (for some reason).
10
BEST LOW-CARB SNACKS
9. Put your spoon and fork down after 1. Drink lots of cool water. Drink more than
10. Switch to ordinary coffee.
the usual 8-glass advice.
every bite.
2. Graze. This is the technique of eating
11. And switch to low-calorie sweeteners.
very small “snacks” all throughout the
12. Choose low-fat alternatives: Low-fat milk,
day. This eliminates the feeling of being
hungry. Snack on low-carb, low-fat
chicken. 13. Quit alcohol.
snacks.
10
low-fat cheese, lean meat, skinless
NATURAL REMEDIES THAT REALLY WORK
14
1. Turkey and cheese roll-ups. Roll a thin TIPS FOR MORE BEAUTIFUL SKIN
slice of turkey (or chicken) around some
low-fat cheese.
2. Side salad topped with a hard-boiled
egg or avocado. Use vinaigrette instead
of mayonnaise as salad dressing.
3. Large artichoke. But in the Philippines,
it may be hard to look for an artichoke.
You can try large bell peppers, which
also have a nice flavor. Stuff with low-fat
cheese and flavor with lemon juice.
4. Avocado and shrimp cocktail. Toss some 1. Chew ginger or drink ginger tea for
1. Use sunblock.
nausea.
2. Use very mild skin cleansers.
2. Ampalaya tea or salad can help control
3. Pat dry your skin.
4. Limit baths to 5 minutes, and use
blood sugar.
3. Gingko biloba supplements improve
5. Moisturize.
mental function and sleep.
cool water.
4. Yogurt can help ease diarrhea, as long
6. Use tint to even out skin tone.
7. Get a dose of healthy fats from nuts
as you are not lactose-intolerant.
5. Garlic cloves or oil helps circulation.
6. Echinacea supplements taken early in
8. Relax. Meditate. With a face mask.
9. Remove make-up before sleeping.
a cold can shorten the disease.
or fish.
7. Two tablespoons of honey, three times
10. Use a cold pack for 10 minutes at night.
a day, can help calm an itchy throat.
Frozen peas also work.
8. Cooked oatmeal soothes rashes.
11. Yoga helps improve skin circulation.
9. Apples help keep your teeth white.
12. Avoid salt to prevent cellulite.
10. Cranberry juice helps lessen episodes
13. Drink tea.
14. Don’t smoke.
of urinary tract infection.
cooked shrimp with chopped avocado
and some cocktail sauce. Try chili
sauce also.
5. Caesar salad with grilled chicken
(no dressing).
6. Peanut butter and celery sticks. 7. Handful of nuts. 8. Edamame bowl. Edamame is immature
soybean pods. If you can’t find
edamame, try other kinds of beans,
as well as winged beans (or sigarilyas).
Cook the beans and flavor with pepper
and olive oil.
9. Carrot sticks and hummus. 10. Soy latte. Make your own by blending
soymilk and coffee, and serve hot
or cold.
A SLICE OF ORANGE
13
V O L U M E 7 • I S S U E 5 • M AY 2 0 1 3
The key to staying fit while watching TV is
6. Crunches
EXERCISES YOU
doing simple movements you can do with
7. Leg lifts
CAN DO IN FRONT
minimal concentration, repeatedly. Rest when
8. Bicycle crunches
OF THE TV
you get breathless, and sip water often. If
9. Pushups
your feet or joints hurt, wear your training
10. Squats
shoes at home.
11. Plank 12. Side plank
1. Jogging in place
13. Standing on one leg
2. Lunges
15
SIMPLE STEPS TO MENTAL HEALTH
3. Alternating lunges
You can also do burpees at home, but the
4. Side lunges
movement may be too complicated to do
5. Jumping jacks
while watching TV.
1. Sip herbal tea.
10. Assume a Superman or Wonder woman
2. Breathe slowly. Massage your temples
pose for 2 minutes before you start your
day. It boosts confidence, really.
slowly while doing this.
3. Run outdoors.
11. Think about a relaxing scene several
4. Use lavender oil aromatherapy.
5. Get a hug.
12. Bite a pencil when you are tense.
6. Chat with somebody pleasant.
13. Exercise your mind with puzzles and
7. Roll your feet on an empty bottle for a
brainteasers.
14. Get sunlight.
gentle foot massage.
8. Talk to yourself, saying something good.
times a day.
15. Laugh. Read jokes!
9. Take a power nap.
Happy Mother’s Day! from
Looking to enhance your corporate healthcare benefits? E-mail us at benefits@activelinkbenefits.com. The information in this newsletter is not intended as a substitute for professional medical care. Consult a doctor for all matters relating to your health, particularly for symptoms that may require diagnosis or medical attention. © 2013 ActiveLink
Benefits Made Better
ActiveLink 7/F Electra House Building 115-117 Esteban St., Legaspi Village, Makati City www.activelinkbenefits.com
A Slice of Orange
is a newsletter designed to help clarify basic health information and offer juicy tips on uplifting your health.
Editorial team Alvin Delfin Christine Llenes-Delfin Ivan Olegario, MD