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Vitamin C-rich foods
Eat foods rich in vitamin C everyday. Other than oranges, the best sources of vitamin C are asparagus, broccoli, cabbage, cantaloupe, cauliflower, grapefruit, kiwi, mangoes, strawberries, tangerine and tomatoes. |
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Beta-carotene
Select foods rich in carotenoids, especially beta carotene since research have showed that they may prevent cancer. You find these substances in orange coloured-foods such as sweet potatoes, carrots, mangoes… |
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Cholesterol tip
To cut down on cholesterol substitute two whites for every whole egg. Omelettes can be made with whites, skim milk. Or you can even substitute two whites plus one whole egg for two eggs. |
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A good choice
Choose highly nutritious foods that are low in fat, high in fiber and often low in cost. Among them are potatoes, bananas, carrots, rice, whole-wheat flour and dried beans. |
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To increase your HDL
To increase your levels of good cholesterol (HDL), lose weight, exercise more, cut down on saturated fat & consume more soluble fiber.
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Constipation
To relieve constipation, drink more fluids and gradually increase your intake of high-fiber food. If doesn’t help within a week, see the doctor. Constipation can occasionally be a symptom of some disorder. |
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Cold Spreading
To keep your cold from spreading, wash your hands frequently.Don’t share drinking and eating utensils and other objects with family members who have colds. Cover your mouth when sneezing or coughing. |
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Headaches
If you have frequent headaches, review your food habits. Foods and beverages may play a role! For example, chocolate, riped cheese or freshly baked yeast products contain a chemical called tyramine, which may constrict or dilate the blood vessels in the brain and affect the intensity of your headache.
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Microwave
Microwaving tends to destroy fewer vitamins than conventional methods.To benefit from it add water as little as possible and cover foods while microwaving in order to reduce cooking time and thus nutrient loss. |
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Potatoes
To get the most nutrients from baked potato, eat the skin with it. It provides you with more fiber, iron, potassium and B vitamins than the flesh alone. Avoid the greenish potato skin which might cause cramps and diarrhea. |
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Fluids
To be sure that you are drinking plenty of fluids, especially when you have a cold or flu, drink enough to keep your urine clear and pale in color. If your urine is deep yellow, you may not be drinking enough.
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Insomnia
For insomnia, don't reach for a drink. Alcohol may help you fall asleep, but your sleep will be unsettled. After a nightcap, you may wake up in the middle of the night and not be able to get back to sleep. |
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Smoking pipe
Switching from cigarettes to a pipe does not eliminate risk. Cigars and pipes increase the risk of not only cancer of the mouth, but also lung cancer, since former cigarette smokers tend to inhale. |
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Constipation & High Fiber food
If you have constipation issues, gradually increase the amount of high fiber foods and water consumed. High fiber foods include whole-wheat breads and cereals, vegetables and fresh fruits with their skin; for e.g. try whole kiwis (with skin). |
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Improve your chances of getting a good night’s sleep
Relax for an hour or so before getting into bed. Read, listen to music, and take a warm bath. Avoid strenuous exercise a couple of hours before bedtime. Do not drink caffeinated beverages after dinner. Try to establish a regular sleep schedule.
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Fluoride
Make sure that young kids do not use more than the recommended pea-size amount of toothpaste and that they do not swallow it. Fluoride is crucial in protecting teeth, but the large amounts in toothpaste, if swallowed frequently, can cause mottling (fluorosis) of the enamel of permanent teeth. |
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Vitamin C folate vegetables
Choose dark salad greens such as romaine lettuce, spinach, swiss chard, watercress and chicory. They are rich in vitamin C as well as folate. |
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herbal remedies
With herbal “remedies”, it’s buyer beware. They may not have been tested for safety or effectiveness. In addition, there’s no guarantee that they are what they say they are, that the dosage is accurate or that the next bottle will have the same ingredients. |
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Cooking Vegetables
Bring cooking water to a boil before adding vegetables. Allowing water to heat up slowly with the vegetables in it destroys more nutrients.
Better yet, steam or microwave vegetables just until crisp-tender. |
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Canola oil
Try canola oil. It has a heart-healthy profile by the fact that it is the lowest in saturated fat and the second highest in monounsaturated fat, after olive oil. |
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Sardines
Eat saridines withtheir small edible bones, 3 small fish (30 g each) supply 370 mg of calcium, more than a cup of milk. |
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Coffee shop
Be careful when ordering american coffee, since cream and whole milk add extra calories and fat. Always ask for skim milk instead of cream. |
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Oats
Eat oats as part of a healthy breakfast. Research has shown that the soluble fibre found in oats helps improve cholesterol levels. Other sources of soluble fibre: beans, barley, apples, oranges and carrots. |
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Trans fat
Cut way down on trans fats, supplied by hydrogenated vegetable oils used in most processed foods in the supermarket and in many fast foods. |
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