Friday, February 28, 2014

Tips for Lowering Your Cholesterol

The easiest and fastest way to see if you are at risk for heart disease is to start by measuring your blood-cholesterol level. The CDC warns that one in every six American adults has high cholesterol, and even children are at risk of developing it. Several factors that can increase the risk of high cholesterol include age, sex, heredity, unhealthy diet and being overweight. Lowering the cholesterol level is important for people of all ages, especially those that already have heart disease and diabetes.  Here are several tips that can help in keeping your cholesterol levels at their normal range:
Maintain a healthy weight
Extra pounds, however small they seem, are a major contributing factor to high cholesterol levels, so maintaining a healthy weight is vital. A simple calculation of body mass index, or BMI, can help determine the amount of weight you need to lose or maintain to help keep your cholesterol levels normal. Here is a table showing the standard weight categories:
Weight Status
Below 18.5
18.5 - 24.9
25.0 - 29.9
30.0 and above
 Monitor your daily food intake
Eating a healthy diet can greatly help in lowering cholesterol levels and optimizing overall health. It can also help in losing weight, especially if combined with exercise. Here are several diet tips that can significantly improve cholesterol levels:
  • Eat meat sparingly - Try to limit your meat intake, particularly fatty meats, processed meats and fatty red meats because they contain high amounts of cholesterol and saturated fat, which can trigger high blood cholesterol. You can minimize the amount of fat from these meats by trimming off the skin and fats, or by choosing lean meat instead.
  • Limit food high in saturated fat - Saturated fats are known to increase low-density lipoprotein, or LDL, and this causes plaque that can clog the arteries. Try to limit your intake of food high in saturated fats, such fatty beef, bacon, egg yolks, butter, cream and other dairy products.
  • Reduce dietary cholesterol - High cholesterol in food can also increase blood cholesterol, so try cutting back on foods such as eggs, organ meats and shellfish.
  • Avoid trans fat - Trans fat is usually found in hydrogenated vegetable oils, such as shortenings and hard margarines. Research shows that it can lower “good” cholesterol known as high-density lipoprotein, or HDL, while it simultaneously increases the “bad” cholesterol, or LDL. This can lead to cardiovascular diseases such as stroke, atherosclerosis and high blood pressure.
  • Reduce salt intake - Salt, or sodium chloride, has long been linked to high blood pressure, which can increase the risk of cardiovascular diseases. Sodium doesn’t really affect cholesterol levels, according to the American Heart Association; however, when sodium and cholesterol are over-consumed, this can pose an increased risk of stroke and heart attack.
  • Increase complex carbohydrates and fiber - Focus on foods that contain complex carbohydrates and fiber. A low-fat diet that includes these foods can help in lowering blood-cholesterol levels.
 Practice healthy cooking methods
The best way to cook your meals is through roasting, poaching, boiling, baking, steaming and grilling. Avoid frying, especially deep frying, because it only increases the fat content in the food, which can lead to high cholesterol.
 Read food labels carefully
Try to avoid packaged foods with listed ingredients that include meat fat, whole milk solids and hydrogenated fat or oil. Watch out for unlabeled foods and fast foods, especially if you’re unsure of the ingredients.
 Exercise regularly
Regular exercise can help keep cholesterol levels in check. This includes any physical activity such as walking, biking, dancing and gardening. Exercise helps in stimulating enzymes that move LDL from the blood to the liver, where it is converted to bile for extraction. The recommended amount and intensity of exercise differs from person to person, so it’s best to consult your doctor before taking on any exercise regime.
 Drink alcohol only in moderation
Based on research, moderate consumption of alcohol can help increase HDL levels, but it is not recommended for those who don’t drink at all. The recommended limit for women is 1 small glass (120 ml) per day and 2 small glasses (240 ml) for men. Red wine, in particular contains antioxidants such as polyphenols and resveratrol, which can assist in raising HDL levels.
 Quit smoking
Tobacco and cigarettes contain numerous toxins that can affect overall health. Acrolein, in particular, is easily absorbed by the bloodstream, and affects healthy cholesterol metabolism in the body in a negative way. Nicotine and carbon monoxide can also trigger symptoms of atherosclerosis, or hardening of the arteries, as well as clumping of platelets that can block arteries, leading to heart attacks.
gerilen2David Novak’s byline has appeared in newspapers and magazines around the world.  He’s an avid health enthusiast, and frequently is featured in regional and national health publications. He is also a weekly writer for Healthline.  To visit his other stories on Healthline, visit

Mom and Me Fun to be Fit

More summer fun activities for babies and moms coming your way!
Mom and Me Fun To Be Fit PR Poster

Workshop for First Time Parents

First Time Parents: All About Breastfeeding

Speaker: Ms. Joyce Martinez, certified lactation consultant, and in-house lactation counselor of Medela Moms

Mommy Mundo's The Mompreneur Market

Planning to shop for you and baby? Check this out!

Wednesday, February 26, 2014

A Day at Work

I only have two kinds of days. Staying at home all day juggling household chores, structural design and tending the baby
or running errands all day, doing site inspections, meeting architects, paying bills, buying groceries and tending the baby.
On this post, I'll share to you the day we went to Ayala-Alabang, for a scheduled site inspection before concrete pouring.
Narrow, wooden and stiff.
This is an improvised ladder to the second floor.
Our playhouse, err, site to inspect.
Steel frames as skeleton.
Spiky stirrups every where ready to prick any not-so-careful foot on landing.
A cement mixer and a concrete-pourer truck.
Blue boys waiting for our cue to start.
#Worldbalance shoes as a temporary replacement for my not-yet-bought steel-toe.
The party goat. Get it? Got it.
The truck, the baby and the noise. Enjoying his first ever concrete pouring experience. hahaha
Baby loves the action going on around here.
Big trucks aren't toys for big boys only, they could be for big girls too. lol
Floating staircase.
I think I'm now embracing my profession more. I only need a bit of action here and there to appreciate my father's passion to build and design.
 I wish... 
I had more time to read than compute... 
Applying foundation on my face not planting it on the ground... 
Tapping away glittery dust off a kabuki brush not cement dust on my muddy shoes...
Most of all, I wish my sites and your sites are of the same lateral coordinates. 
Miss you. Take extra care and don't forget to apply sunblock! 
Yup, hubby's far away in the mountains of Cebu doing what he loves to do, like what I've been doing here too. Hey, it rhymes!I think I'm now embracing my profession more. Although, I would still prefer enjoying myself putting foundation on the face anytime of the day over sweating myself off digging it on the ground.

Tuesday, February 25, 2014

Watami Japanese Casual Restaurant

Ohayou gozaimasu! I'm feeling Japanese!
Yesterday, Watami opened its 3rd kitchen at the 6th level, East Wing of Shangri-la Plaza! Serving fresh, tasty and authentic Japanese food, Watami restaurants are like the little Japanese kitchens in the metro, giving the most sought after Japanese experience with their mouth-watering dishes!
Watami is an internationally known Japanese Causal Restaurant with over 700 stores in Asia which is #1 in Japan.
The Interior
Watami, Shangri-la Plaza branch not just serve authentic Japanese cuisine, they also cater a good modern Japanese-inspired interior, perfect for hanging out!
There is the island couch that could sit a couple of grouped diners without compromising comfort.
Leather couches, nipa-inspired cushion chairs, wooden facades and textured white spot backdrop are the highlights of its interior giving a homey feel and makes you wanna loosen up and be Japanese.
Well lit - perfect for meet ups
Free Wifi - so you're not alone even when you dine ala cart
The Powder Room
Japanese inspired #selfie!
Mirror, spacious and more mirror. :P
The Menu
They serve wide variety of authentic dishes from Japan infused with special sauces, secret spices and some white ninjas! lol Kidding aside, Watami offers
appetizers, salad, eggs
irodori sushi, sashimi, maki, tokyo don, 
deep fried
meats - chicken, pork and beef
Udon, soba, ramen and seafood dishes
my favorite among the bunch, hot pot
and my latest Watami discovery - Yakult drinks!
On a budget? You could still experience the great authentic dishes from Watami as they serve 9 classic Japanese dishes on their Lunch Menu that comes with salad, miso soup and cold tea!
The "Stars" of our Table!
Hot tea were served while we choose our drinks and food from the Lunch menu.
What I got?
Passionfruit Mango Tea - Php145.00
Black Pepper Beef With Rice in Stone Pot Set - Php325.00
What Beth got?
Mango Yakult - Php150.00
Teriyaki Chicken Steak Set - Php375.00
Since I can't leave the house without mom and babe, I decided to order for them separately as they are outside of the bloggers event, what mom got?
Beef Rice with Hot Spring Egg Set - Php295.00
Aside from the lunch set, we were also treated with
Self Grilled Short Ribs - Php 375.00
Beef Sukiyaki - Php425.00
Yes, Watami is a child-friendly restaurant!
Aside from having high-chairs for toddlers
They're giving crayons and anime prints to be colored to tame hungry little ninjas,
like JC!
Excited to eat as ever!
The Staff
The glowing newly-wed GM, the young wife and the beautiful PR.
Special mentions to Kei
and the receptionist girl who gave baby coloring materials! :)
You could also visit Watami in Glorietta 2 and SM Mall of Asia.
Follow Official Watami Ph on Facebook, Twitter and Instagram.
*Some photos were from WatamiPh Facebook page.