VOLUME 9 • ISSUE 12 • DECEMBER 2015
Refreshing Your Health
WHOLESOME EATING FOR THE HOLIDAYS • Spice up your water • Take the high-fiber challenge
Wholesome eating for the holidays THE HOLIDAYS ARE JUST AROUND THE CORNER, AND WE WILL NOT PLAY GRINCH AND STEAL YOUR CHRISTMAS. INSTEAD, WE WILL JUST ADD TRIMMING OF WHOLESOME FLAVOR TO YOUR BANQUETS.
When it comes to festivities, nothing beats Paskong Pinoy, from saucy dishes to delightful desserts. And with the anticipation of nightly feasts, is there a way to stick
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to a healthy diet? Of course! This is with the help of two time-tested tricks in every nutritionist’s sleeve: water and fiber. These two nutrients help lower caloric and fat consumption because they leave you feeling full, yet refreshed and not deprived.
A SLICE OF ORANGE
VOLUME 9 • ISSUE 12 • DECEMBER 2015
Spice up your water Water is healthy, but boring, right? Well, try these 10 ideas on how to spice up your water—and no, not with lemon.
Acai juice
Mix 1 part acai juice to 10 parts water; add a dash of lime, then chill overnight— and enjoy your dash of antioxidants.
Watermelon and mint
The combination of watermelon and mint is refreshing with a summer vibe. Infuse watermelon slices with the mint in water; chill overnight.
Make your own herbal iced tea Steep some teabags in a cup of hot water for no more than a minute. Avoid steeping too long to avoid bitterness. Dilute with water; add non-caloric sweetener if desired. Chill overnight.
Green apple slices
Pineapple chunks
Mint and sparkling water
Vanilla and orange
Cranberry juice and lime
Flavored ice
Cleanse your palate with this refreshing mix. Cut slices of green apples and infuse in water; chill overnight.
Add zing to your drinking water by mixing 1 part chilled water with 1 part sparkling water; then add mint leaves. Serve immediately.
Mix 1 part cranberry juice to 10 parts water; add a dash of lime, then chill overnight.
Soak for 2 hours for an infusion of sweetness and tanginess.
Infuse slices of oranges to water; chill overnight. Before serving, add a drop of vanilla to a pitcher of water.
Green apple with cinnamon
The mix of apple and cinnamon is heavenly. Boil a cinnamon stick in water for two minutes. Add a dash of the syrup to your green apple infusion before chilling.
Pour fruit juice into ice cube trays and freeze. Pour ice cubes in a glass and add water.
Other suggestion: Rose petals; chopped strawberries; diet lime soda; basil leaves.
Take the high-fiber challenge The high-fiber challenge is a trending advocacy on the internet to add more fiber into our daily diet. The goal is a minimum of 25 grams of fiber per day— a great way to start 2016! Fiber is a non-digestible carbohydrate that also absorbs water. Depending on the kind of fiber, it can swell up to 10 times its original volume. This ad-
ditional bulk helps you stay full faster and over a longer period of time so you don’t get hungry. It also slows down the release of calories from your gut to the bloodstream. Lastly, it improves the health of your gut, by regulating bowel movement and serving as food for good bacteria in the intestines. If you are not used to eating high-
fiber foods, eating 25 grams on the first day can shock your sluggish tummy into abdominal pain or diarrhea. The highfiber challenge suggests that you gradually build up your fiber intake over time. One way to do it is by increasing your fiber consumption by 5 grams every 2 days until you reach 25 grams after 10 days.
A SLICE OF ORANGE
VOLUME 9 • ISSUE 12 • DECEMBER 2015
The plan Food
Breakfast
AM snack
Breakfast
PM snack
Day 1 and 2
Dinner +5 grams
Day 3 and 4
+5 grams
+5 grams +5 grams
Day 5 and 6
+5 grams
+5 grams
Day 7 and 8
+5 grams
+5 grams
+5 grams
+5 grams
Day 9 onwards
+5 grams
+5 grams
+5 grams
+5 grams
+5 grams
Here is a list of high-fiber foods, and their contents, which you can add in increments to a meal until you reach 25 grams a day. If, for any reason, you have a hard time reaching your 25-gram target, you can take one or two doses of psyllium fiber or other fiber supplements.
Food
Fiber
Food
Fiber
Apples with skin
4.4 g
Coconut, dried, 1 tablespoon
3.4 g
Almonds, 20 nuts
3.5 g
Eggplant, 2 thick slices
4.0 g
Banana, 1 piece
3g
High fiber breakfast cereal, 1 cup
Beans, 1 serving
5g
Medium orange with fibers
3.3 g
5g
Brocolli, boiled, 1 cup
5.1 g
Pear with skin
5.5 g
Brown rice, 1 cup
3.3 g
Sweet corn, 1 cup
3.6 g
Cabbage, cooked, 1 cup
3.0 g
Whole-wheat bread, 2 slices
7g
Carrots, cooked, 3 pieces
3.4 g
Whole-wheat noodles, 1 cup
6g
ActiveLink is an employee benefits management firm focused on corporate healthcare benefits. Our thrusts are to deliver a cost-efficient HMO plan and to ensure successful implementation through excellent customer service support and the use of our benefits portal (www.benefitsmadebetter.com).
Email us at inquiries@activelinkbenefits.com or call us at 8174606, and let us know when we can share our strategy. Let us help you make your benefits better!
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. © 2015 ActiveLink
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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