***KnEeKo’S aRt ExPeDiTiOn***

Masusunod ko kaya to?

19 ways to fight food cravings and win the war on flab…

Illustrations by Jonathan Carlson

Hunger is the wolf at the door, the body saboteur, the diet killer. No matter what kind of diet you’re on?whether low-fat, high-protein, low-carb, or something in between?this single enemy can quickly undo weeks or months of discipline. That’s because the body is designed to consume calories, not resist them. But help is on the way, thanks to the latest nutrition science. The following 19 tactics will tame the hunger beast. Mix and match them and you’ll be on the road to skinny. Bon, er, bad app?tit!

In the Morning

1. Rise and Dine
Never miss breakfast; waiting till noon for your first meal can turn hunger pangs into irresistible cravings. Seventy-eight percent of 2,959 people in the National Weight Control Registry (a list of adults who’ve maintained a 30-pound weight loss for at least one year) regularly eat a morning meal.
2. If It Ain’t Yolk, Don’t Fix It
Eating eggs in the morning can help you fight flab. In a study at Wayne State University, test subjects were fed either a bagel or an egg breakfast, each containing the same number of calories. The egg eaters consumed almost 300 fewer calories by day’s end than did the bagel bunch. The protein in the eggs likely kept them full longer, says Barbara Rolls, Ph.D., professor of nutritional sciences at Penn State University and author of The Volumetrics Eating Plan (HarperCollins, 2005). To cut down on saturated fat, mix in two servings of Egg Beaters with one regular egg, she advises.
3. Drench Your Thirst
German researchers found that people who drank 17 ounces of water boosted their resting calorie-burning rate by about 30 percent for 90 minutes. Why? Partly because your body burns extra calories to heat the water to body temperature. More is better: drinking eight 8-ounce glasses of ice water daily can zap an extra 70 calories (and save you lots more if you’re replacing sweetened juice or beer).
4. Get Thick, Stay Thin
In a study, subjects who drank a shake pumped with extra air ate less at a meal hours later than did those who drank smaller-looking shakes, even though both contained the same calories. “Basically you can trick your system by making food look bigger,” says Rolls. Try making a fruit smoothie by blending a handful of strawberries and blueberries together with half a cup of low-fat milk. You can also add six ice cubes to increase the volume without adding calories. Another pumped-up trick: add fat-free yogurt to a shake to make it thick and frothy.
5. Milk Calcium for All It’s Worth
Have milk or yogurt in the morning with your breakfast and then enjoy another dairy food at lunch. (Option: take a 600 mg daily calcium supplement.) A Purdue University study found that women who consumed 1,000 mg of calcium per day from dairy products gained no body fat over a two-year period. Another group of women with lower daily calcium intakes saw their body fat creep up. Something in this vital mineral seems to cause the body to burn more calories, says Rolls. Make sure you’re getting about 1,200 mg of calcium each day (more isn’t necessary). In addition to dairy products, spinach, broccoli, and calcium-fortified orange juice can be good sources.

In the Afternoon

6. Eat D?j? Food
Eating the same healthy, balanced meal every day (such as a grilled chicken breast) can help prevent overeating. Too much variety in meals can lead you to keep eating to experience the taste, not to satisfy the hunger, says Hollie Raynor, Ph.D., of Brown University’s Weight Control and Diabetes Research Center.
7. Wet Your Appetite
Foods with high water content fill you up easily. And they naturally pack fewer calories for their volume, says Rolls. Toss together a salad of lettuce, cucumbers, celery, and tomatoes. Or a fruit cup with watermelon, strawberries, and orange slices.
8. Buy a Pure Bread
Skip those boring white slices. Fixing your sandwich on bread made with flaxseed may help keep you slim by lowering your blood sugar levels, and it may also lower your cholesterol, according to some studies.
9. Find Joy in Almonds
Peckish before dinner? Eat a handful of almonds to ward off hunger between meals. In a study in the International Journal of Obesity, dieters who ate almonds every day lost 18 percent of weight and body mass index compared with 11 percent in the nutless group?even though they were consuming the same number of daily calories. Almonds are high in protein, fiber, and monounsaturated fat, so they keep you full. Just don’t get carried away; an ounce has only about 160 calories, but eating substantially more will certainly expand your waistline.
10. Use Stalling Tactics
When a late-afternoon food craving hits, grab a magazine, take a walk, or surf the Net?any little distraction that will temporarily take your mind off your craving will do the job. “Hunger goes away if you can get through it for 15 or 20 minutes,” says Raynor. Just get through that danger zone, and you may entirely forget about the craving.
11. Test a Model Tea
A small Swiss study found that people who took green-tea-extract supplements (consuming about the amount found in an eight-ounce cup) three times daily burned 4 percent more calories over 24 hours?which could add up to losing a few pounds in a year. Researchers believe nutrients called catechins may speed fat burning.

The Early Evening

12. Get a P.B. Shot
Spread a tablespoon of peanut butter on whole wheat bread, a cracker, or a celery stick. Not only is peanut butter filling, but a study of 83,818 nurses by the Harvard School of Public Health found that women who ate peanut butter or nuts five times or more a week were much less likely to develop type 2 diabetes, an obesity-related disease.
13. Forget the Seconds Coming
At dinner serve your portions, then immediately put the extra food in the refrigerator or freezer before you sit down to eat, advises Raynor. Making it just a little harder to get second helpings can really curb overeating.
14. Don’t Skip the Spuds
Eating a few boiled potatoes will keep you fuller longer after dinner than just about any other food, according to a study conducted by Susanna Holt, Ph.D., of the University of Sydney in Australia. The high water content and bulk of boiled potatoes make this low-calorie carb source very filling.
15. Fight Fat With Fire
Capsaicin, the hot substance in peppers, may help burn fat and curb hunger, according to studies. Plus, hot peppers can add flavor without fat.
16. Eat Pudding, Lose Padding
Buy a six-pack of low-fat pudding in the dairy aisle. This sweet dessert treat is low in calories but water-rich, so it’s filling. Plus, the individually packaged servings are a weight-loss boon. “People tend to underestimate how much they’re eating, but portion-controlled food keeps you honest,” says Raynor.

Late Night

17. Pinpoint Your Sin Foods
If you simply must have some junk food in the house, go ahead. But choose only one. In a study of 202 overweight people, those who kept fewer varieties of high-fat snacks handy lost more weight over an 18-month period than did their variety-snacking peers.
18. Still Awake? Eat Flakes
People who ate cereal 90 minutes after dinner consumed 225 fewer calories for the rest of the night than those who didn’t, according to a Wayne State University study. The cereal eaters also lost two pounds in a month without intentional dieting. Best choice: high-fiber cereal. “It moves more slowly through the digestive tract,” says Rolls.
19. You Snooze, You Lose
Slumber is slimming; a recent study found that people who slept only five hours nightly were 50 percent more likely to be obese than those who slept seven to nine. Researchers believe that lack of sleep affects hormones related to appetite, causing you to gain pounds.

Source: ARRP Magazine

Tuwing semana santa sa bayan namin, me isang santong imahen na binibihisan sa bahay para sa prusisyon bukas - biernes santo. Siya ay si Maria Magdalena ang makasalanang babae na naisulat sa bibliya. Matagal na rin sa amin ‘yun dahil simula ng bata ako lagi nang kasama sa prusisyon. Sa tantiya ko mahigit na 50 taon pero matibay pa rin kahit kahoy lang.

Sa mga oras na ito’y binibihisan na nang Nanay ko o baka tapos na kaninang umaga pa at nadala na sa simbahan. Isinasakay sa kariton at tinutulak namin paikot sa bayan simula at nagtatapos din sa harap ng simbahan. Pero ng ako’y humantong ng 11 years old, naging isa na akong sakristan hanggang sa edad na 16. Marami rin akong kalokohan na di pwede sabihin hehehe.

Pagka-graduate ng highschool, sa seminaryo dapat ang bagsak ko ngunit pinili kong mag-aral ng Engineering sa isang unibersidad sa Metro Manila sa dahilang sikat ka kapag umuwi ng probinsiya . Karamihan sa kamag-anakan namin ay pawang nag-aral sa seminaryo. Sa mahigit 10 na mga kamag-anak kung lalaki na pumasok sa seminaryo, 3 lang ang naging pari ngunit 1 na lang ang natitira dahil lumabas ang 1 at nag-asawa, ang 1 naman ay nagumon sa bawal na gamot kaya pinagbawalan na siya ng Obispo na mag-misa o pinatawan ng Apostolic discipline - tama ba? Ang iba naman ay lumipat sa ibang eskwelan at sinunod kung anong gusto na kurso.

Ang half-brother ko naman pagkagraduate niya sa UST Seminary ng 2002 yata ‘yun di ko na matandaan, nakalaya na rin at me ilang taon pa siyang makapag-isip kung babalik pa siya o hindi na. Ayun hanggang ngayon di pa bumabalik, nagresign na rin siya sa Letran College kung saan siya’y nag-tuturo.

Kaya ngayong semana santa, nag-iisip ako ng malalim kung ako kaya’y pumasok sa seminaryo - nakatagal kaya ako? Nakalista na kaya ako sa tatawagin ni Jesus Christ… Tatanggapin ko kaya alok niya? Natandaan ko pa ang tanong ng Obispo sakin minsang panauhin namin siya sa isang hapunan sa bahay.
“Oh Nick, kelan ka papasok sa seminaryo?”
Ngumiti at sinagot ko, “Bishop, wala pang calling.”

Aahhhhh lalo tuloy sumasakit ulo ko sa…

Kahapon ko pa gustong magpost ngunit abala ako sa aking trabaho. Me napansin kasi ako sa back page ng newspaper na inabot ng janitor sakin. Ito ‘yung title “An Employee Blog Can Land you in Trouble“. Saglit kung binasa at hinanap ang article sa arabnews.com na hango sa The Guardian isang newspaper sa London, subalit hindi ko makita.

Gusto ko lamang maibahagi sa inyo ito, kaya pagdating ko kanina sa opisina habang wala pa ang boss ko, search ko ulit at nasilayan ko rin sa wakas. Eto po ang nilalaman…

Blog busters

It was Bridget Jones’s Diary that did it. Jennifer Grey, a thirtysomething singleton from Birmingham with a gift for comical penmanship, was inspired and started writing her own internet diary, or blog.

But the last laugh was on her. Grey (not her real name) soon realised that if she did not stop, it would only be a matter of time before her boss - who was referred to in a less than savoury way in the blogosphere - found out. “I felt there was a very real chance I’d lose my job, and it was a risk I couldn’t take,” she says.

Bloggers have learned this lesson the hard way. Last week a lawsuit was brought against a former Senate aide whose explicit short-lived blog about relations with Washington officials titillated beltway political hounds a couple of years ago. Jessica Cutler is being sued for invasion of privacy by a former legal counsel to an Ohio Republican senator. She was sacked in 2004, once her diary had featured on a popular Washington gossip blog.

Other workers in the US have lost their jobs owing to blogs. Delta Airlines gave the boot to flight attendant Ellen Simonetti - better known as the Queen of the Sky - for posting “inappropriate” pictures of herself in her uniform on her blog. At Google, a young programmer started blogging just a few days into his new job, griping that the internet giant’s health plan was less than generous and that the free food on offer was merely an enticement to work past dinner time.

Back to UK, employers are responding in a similar way. Probably the best-known example is the bookshop chain Waterstones. Last year Joe Gordon was dismissed for describing his employers as Bastardones and his manager as Evil Boss.

But far from quashing people’s desire to log details of their everyday lives, including work, over the web, it appears to be having the opposite effect. There are currently almost 30m blogs, according to the blogging website technorati.com, and about 70,000 more appear every day. Unlike Grey, people are throwing caution to the wind and spilling all sorts of beans about their social and work lives.

In fact, Mark Rogers, the chief executive of blog-monitoring firm Market Sentinel, says it is because blogs are so unlike the conventional media that they have become so popular.

“You can share stuff about everyday lives that you don’t get to do in the media and also, blogs are not static but constantly updated,” he says. “There’s also the fact that you can respond to many blogs, which creates a kind of forum.”

Jeff Jarvis, a media consultant and avid blogger, recently reported a further reason for their appeal: “In this age, when every message is manufactured, metered, spun and filtered, that is precisely what makes blogs so refreshing: their humanity.”

Employers tend to be less positive about blogging. Many are concerned about employees revealing confidential information, while other are worried about people saying inappropriate things about their coworkers or bosses.

“Employee bloggers sometimes shoot from the hip, especially because of the informal nature of blogging,” says Ben Wilmott at the Chartered Institute of Personnel and Development. “You could even get employees making racist or sexist comments about their workplace in their blog and that doesn’t look good for the employer.”

Many organisations are responding by banning staff from blogging, or at least mentioning the employer’s name or any identifying details in their blogs. But Wilmott believes this could be counterproductive.

“I think there is a balance employers have to tread between respecting employee freedoms and privacy and protecting the interests of the business,” he says. “If employers go too far down the line of Big Brother, we know from research that employees are less likely to feel positively about a company.”

He suggests a company blogging policy should solve any potential problems. IBM is among those that has a blogging code of conduct. “If you publish a blog, use a disclaimer,” is one of the computing firm’s 10 guidelines.

But some bloggers object to what they believe are less than fair policies. What is more, as one blogger says of the Metropolitan police’s policy, it can be completely futile if you deliberately choose - as many bloggers do - to remain anonymous. “Attempting to issue guidelines on the matter is akin to a raging bull in a china shop,” she says.

Microsoft takes the opposite stance. It encourages its staff to blog, not least because many of the blogs promote company products. For example, Darren Strange, who is responsible for the next version of Microsoft Office, uses his blog to keep people up to date on the latest developments. Like many people in the “tech” world - and increasingly in other sectors - he uses his blog purely in a work capacity.

“Blogging is an evolving medium, a great way to communicate with a wider audience, and we are lucky that some of the most prominent bloggers in the world are based at Microsoft,” says a Microsoft spokeswoman.

Other organisations are also recognising that blogs are not necessarily bad news and can even be turned into an opportunity. Take the London Ambulance Service, which has no objections to two diaries written by an ambulance driver and dispatcher. It even allows blogging sites, such as Random Acts of Reality and Nee Naw, to contain some gentle digs at policy because the majority of the content creates better understanding of what the ambulance service actually does.

Cadbury-Schweppes encourages its new graduate employees to blog about their experiences of work to act as a recruitment tool. “While we have a really strong brand, most people don’t know what’s involved in our everyday jobs,” says Gill McCall, an HR graduate who joined the firm last year.

Even bosses are getting in on the act, with some having set up internal blogs as an extension of their intranet. Steve Cody is the CEO of communications firm Peppercom. He says his blog entries attract comment from staff in both his company’s American and European offices, thereby helping to create a sense of community.

“I think blogging is a beautiful way to break down any perceived barriers between the corner office and the daily employees,” he says. “We have plenty of people blogging personally too, which I’m not remotely concerned about. If you treat your staff well, there’s no reason to think they’ll say bad things about you.”

“Writing a witty web diary of your working life might appeal, but make sure your boss approves - or keep it anonymous.” - Kate Hilpern

Kaya dapat maging alerto ako hehe. Mahirap na mawalan ng trabaho. Ingat mga tropang bloggers na nagnanakaw ng oras sa trabaho. Ooopps kasama pala ako dun, wheeww.

Source: Arab News,The Guardian

Nalungkot ako sa balita ng pinsan ko tungkol sa pagkamatay ng ama ng former gf ko for seven years (1994-2001). Isa siyang optometrist, mabait na asawa, ulirang ama sa apat niyang mga anak.

Ang ikinamatay nya ay cancer of the liver, February lang na-detect at anim na linggo lang ang itinagal niya sa hospital. Nang nasa ICU siya, bumaba na ang blood pressure at unti-unting kinapos ng paghinga dahil naapektuhan na rin ang baga niya. Sa darating na April 16 ay 60 years old na siya, doon na mag-cecelebrate ang mag-anak sa Manila Memorial Park. Last March 13 pa namatay ngunit ngayon ko lang nalaman dahil kinokontak daw ako ng kapatid ng ex-gf ko ngunit hindi na ko makontak dahil nagpalit ako ng mobile number at bumalik na nga ako dito sa Saudi.

Naalala ko sa loob ng pitong taon na pabalik-balik sa bahay nila, pag wala akong pasok lagi niya akong niyayayang uminom sa karaoke bar. Sa kanya ko naramdaman ang maging isang anak dahil sa wala nga akong nakagisnang ama simula ng ako’y magkamalay. Tumutulong ako sa Optical Clinic nila pag wala akong klase sa eskwelahan. Ako ‘yung nag-dadala sa Quiapo ng mga salamin na pinapahinang,pinapatubog, pakulay ng salamin at marami pang iba. Malayo-layo rin ang bihaye dahil sa Valenzuela pa sila umuuwi, ganunpaman ako’y natutuwa dahil puntos ‘yun pagdating sa relasyon namin ng anak niya.

Minsan nga ‘yung ex-gf ko pa nga ang pinapagalitan nila pag inaaway ako. Mabait din ako ng mga panahong yaon dahil isa ako sa mga coordinator Sa Catholic Life in the Spirit Seminar sa lugar nila. Kung saan sila pumunta ay lagi akong kasama, parang isang pamilya.

Pero ng mag-trabaho ako sa Bacolod, nag-kalabuan kami ng anak nya at nagkahiwalay. Pagraan ng ilang buwan,nabalitaan ko na lang na nag-pakasal na at iniwan ako ng tuluyan. Siguro dahil sa panahong ‘yun ay wala pa akong plano sa buhay. Wheew, tama na nga nagagaya na ako kay lojika ah. Sabagay, lahat naman tayo,y may pinagdaanan na kalungkutan.

Nagtataka ba kayo kung ba’t Erap ang tawag ko sa kanya? Dahil kamukha niya si Erap. Sumalangit nawa ang ‘yong kaluluwa Tito Nonie.

Kahapon, kulitan sa bahay ni neng, dahil dyesebel nga siya kung saan-saan na napunta ang usapan. Hanggang mapunta na sa sirena… Ang ulam ko ng tanghalian sa cafeteria, isda rin kaso malansa. Pagkatapos kumain, sumakit tiyan ko at takbo sa palikuran upang umupo sa trono dalawang beses. Pagkagaling nag opisina dumaan ako sa tindahan at bumili ng saging, kumain habang naglalakad. Tulog ng isang oras dahil me laro kami ng basketball, as usual natalo kami dahil nag-laro ulit ako.

Kaninang umaga, sumisid ako papunta sa bahay ng sirena upang sumilip dahil wanted daw ako doon. Habang binabasa ko ang latest post niya di ko mapigilang tumawa. Akala ko totoong senti ‘yun pala ay naging singing mermaid. Habang ako’y napapangiti, biglang sumakit na naman tiyan ko. Dahil kaya sa kape ni master na tinimpla kaninang umaga o sa sirenang nakain ko kahapon. Binisita ko ulit ang paborito kong trono…

“Hmmmmp, hmmmp, plok, plok, splassh, haaayyyy…
Spllaasshhhhburrrp…

Pagkaraan ng sampung minuto… Bumalik na ako sa opisina, isang email galing sa aming company doctor (Internist & Endocrinologist) ang aking nasilayan.

Saglit po nating pagtuunan ng pansin at idilat ang mga mata upang basahin ng taimtim ang mga nakasaad sa pahina isa hanggang tatlo.

What I need to know about Irritable Bowel Syndrome (IBS)?

What is IBS?

Irritable bowel syndrome (IBS) - is a problem that affects mainly the bowel, * which is also called the large intestine. The bowel is the part of the digestive system that makes and stores stool. The word syndrome means a group of symptoms. IBS is a syndrome because it can cause several symptoms. For example, IBS causes cramping, bloating, gas, diarrhea, and constipation.
IBS is not a disease. It’s a functional disorder, which means that the bowel doesn’t work, as it should.
With IBS, the nerves and muscles in the bowel are extra-sensitive. For example, the muscles may contract too much when you eat. These contractions can cause cramping and diarrhea during or shortly after a meal. Or the nerves can be overly sensitive to the stretching of the bowel (because of gas, for example). Cramping or pain can result.
IBS can be painful. But it does not damage the bowel or cause any other diseases.

Does stress cause IBS?

Emotional stress will not cause a person to develop IBS. But if you already have IBS, stress can trigger symptoms. In fact, the bowel can overreact to all sorts of things, including food, exercise, and hormones.
Foods that tend to cause symptoms include milk products, chocolate, alcohol, caffeine, carbonated drinks, and fatty foods. In some cases, simply eating a large meal will trigger symptoms.
Women with IBS often have more symptoms during their menstrual periods.

What are the symptoms of IBS?

The main symptoms of IBS are:

?Crampy pain in the stomach area (abdomen)
?Painful diarrhea or constipation

Most people have either diarrhea or constipation, but some people have both.

Other symptoms are:

?Mucous in the stool
?Swollen or bloated abdomen
?The feeling that you have not finished a bowel movement

How is IBS diagnosed?

The doctor will suspect that you have IBS because of your symptoms. But the doctor may do medical tests to make sure you don’t have any other diseases that could cause the symptoms.

Medical Tests for IBS

?Physical exam
?Blood tests
?X ray of the bowel: This x-ray test is called a barium enema or lower GI (gastrointestinal) series. Barium is a thick liquid that makes the bowel show up better on the X ray. Before taking the X ray, the doctor will put barium into your bowel through the anus.
?Endoscopy: The doctor inserts a thin tube into your bowel. The tube has a camera in it, so the doctor can look at the inside of the bowel to check for problems.What is the treatment?

IBS has no cure, but you can do things to relieve symptoms. Treatment may involve

?Diet changes
?Medicine
?Stress relief

You may have to try a combination of things to see which works best for you.

Diet Changes

Some foods make IBS worse.

Here are some foods that may cause symptoms:

?Fatty foods like French fries
?Milk products like cheese or ice cream
?Chocolate
?Alcohol
?Caffeine (found in coffee and some sodas)
?Carbonated drinks like soda

If certain foods cause symptoms, you should eat less of them or stop eating them.
To find out which foods is a problem, write down this information:

?What you eat during the day
?What symptoms you have
?When symptoms occur
?What foods always make you feel bad

Take your notes to the doctor to see if you should stop eating certain foods.

Some foods make IBS better.

Fiber reduces IBS symptoms?especially constipation?because it makes stool soft, bulky, and easier to pass. Fiber is found in bran, bread, cereal, beans, fruit, and vegetables.
Here are some examples of foods with fiber:

Fruits (Apples, Peaches)
Vegetables (Broccoli, raw Cabbage, Carrots, raw Peas)
Breads, cereals, and beans (Kidney beans, Lima beans, Whole-grain bread, Whole-grain cereal)

Add foods with fiber to your diet a little at a time to let your body get used to them. Too much fiber all at once might cause gas, which can trigger symptoms in a person with IBS.
Besides telling you to eat more foods with fiber, the doctor might also tell you to get more fiber by taking a fiber pill or drinking water mixed with a special high-fiber powder.

How much you eat matters, too.

Large meals can cause cramping and diarrhea in people with IBS. If this happens to you, try eating four or five small meals a day. Or, have your usual three meals, but eat less at each meal.

Medicine

If necessary, the doctor might give you medicine to help with symptoms:

?Laxatives: to treat constipation
?Antispasmodics: to slow contractions in the bowel, which helps with diarrhea and pain
?Antidepressants: to help those who have severe pain

You must follow your doctor’s instructions when you use these medicines. Otherwise, you could become dependent on them.

Stress Relief

Does stress trigger your symptoms? Learning to reduce stress can help. With less stress, you may find that you have less cramping and pain. Also, you may find it easier to manage your symptoms.
Meditation, exercise, and counseling are some things that might help. You may need to try different activities to see what works best for you.

Points to Remember

?IBS is a functional disorder in which the bowel doesn’t work, as it should.
?IBS can cause cramping, bloating, gas, diarrhea, and constipation.
?IBS doesn’t damage the bowel.
?The doctor will diagnose IBS based on your symptoms. You might have some medical tests to rule out other diseases.
?Stress doesn’t cause IBS, but it can trigger symptoms.
?Fatty foods, milk products, chocolate, caffeine, carbonated drinks, and alcohol can trigger symptoms.
?Eating foods with fiber and eating smaller meals can reduce symptoms.
?Treatment for IBS may include medicine, stress relief, or changes in eating habits.

The 10 Commandments of Eating for IBS

1.ALWAYS eat soluble fiber first, eat soluble fiber whenever your stomach is empty, and make soluble fiber foods the largest component of every meal and snack.
2.Minimize your fat intake to 25% of your diet, max. Focus on heart-healthy monounsaturated oils. Read labels and at restaurants, ask.
3.Never eat high fat foods, even in small portions, on an empty stomach or without soluble fiber. Better still, don?t eat them at all.
4.Eliminate all triggers - red meat, dairy, fried foods, egg yolks, coffee, soda pop, and alcohol - from your diet.
5.Never, never, never eat insoluble fiber on an empty stomach, in large quantities at one sitting, or without soluble fiber. Cook, chop, or puree insoluble fiber foods to make them safer.
6.Eat small portions frequently, calmly, and leisurely.
7.If you?re unsure about something, DON?T EAT IT. It?s not worth the risk.
8.Food is fun and eating should be pleasurable. Take the time and make the effort to eat safely, and then enjoy yourself.
9.Remember that you have absolute and total control over your diet. No one can force you to eat something you know you shouldn?t.
10.Practice creative substitution, not deprivation. Use soy or rice replacements for dairy, two egg whites to replace a whole egg, try low-fat vegetarian versions of meat products or use skinless chicken breasts and seafood, replace some oil with fruit purees in breads or cakes, use veggie broth instead of oil in sauces, bake with cocoa powder (it?s fat free) instead of solid chocolate. Use herbs, baking extracts (vanilla, peppermint, maple, etc.) and mild spices generously to heighten flavors.

***Sumakit din kaya ang tiyan ng doktor at naisipan niyang ipadala eto sa amin? Baka naman sirena din ang ulam niya kahapon.

Kaya kayo iwasan ninyong kumain ng sirena huh. hehehe… Kung walang buntot na sirena ‘yun ang pwedeng-pwedeng kainin. Tanghalian na naman, ano kaya ulam sa cafeteria?