Why eat Whole grains?

- Many studies support the connection between increased whole grain consumption and a reduced risk of coronary heart disease. The #1 cause of death in the US is heart disease.
- The complex carbohydrates in whole grains give you a steady supply of natural fuel to provide sustained energy.
- Whole grains are a natural source of valuable antioxidants, as well as vitamins(B1, B2, B3, B6), vitamin E, magnesium, iron and phytochemicals which, working together, help reduce the risk of some cancers.
- Research has shown that persons with higher intakes of fiber, as found in whole grains, have a lower risk of developing type 2 diabetes.
-In addition, the high fiber content of whole grains can help persons feel full with fewer calories and therefore, be beneficial in weight management.

Unfiltered coffee Vs Filtered coffee

Unfiltered coffee (definition):
Coffee that is made by espresso machines or by boiling.
eg: Espresso, latte, mocha, cappuccino, mochaccino or any other variation that includes espresso.
These espresso machines do have filters but they are metal filters. Unfiltered coffee is also known as boiled coffee which is consumed more in Europe and Asia than it is in the US.
The coffee is boiled and then filtered using a metal filter.

Filtered Coffee (definition):
Coffee that is made in pot that is filtered using a paper filter. Filtered coffee is also known as drip coffee. The most common method of brewing coffee in the US with which most people are familiar is the automatic drip coffee maker. Automatic drip coffee makers are almost always spotted on every office in the US.

Which one is better?
Filtered coffee is believed to have much less of an effect on cholesterol than unfiltered coffee.
Paper filters seem to remove most of the cholesterol-boosting substances found in coffee.
The increase in cholesterol is believed to be caused by oils called terpenes that are found in coffee, but are mostly removed by filters.

10 Tips for getting a good night's sleep

1. No TV or computer before bed.
2. Listen to white noise or relaxation CDs before bed time.
   
3. Just like you have an alarm for waking up, have an alarm for going to bed so you hit the bed on time every day.
4. Empty your bladder before going to bed.
5. Make your bed before sleeping and clear away any dust or particles.
   
6. Wear comfortable clothing while sleeping.
   
7. Sleep in complete darkness or as close as possible.
8. Sleep for at least 8 hours a day.
9. Lie down in bed at least 15-20 minutes before you sleep; like having a little conversation with your spouse or reading a fiction.
10. Workout or play sports regularly, to get your body to need the rest.

The "Unhealthy food list".

1. Sausage, Bacon, Cured meats, T-bone and Rib eye steaks (these are high in saturated fats)
2. Salted foods
3. Cereals with lot of sugar
4. Whole milk
5. Frozen yogurt
6. Margarine, Fried foods (these contain trans fat)
7. Baked goods from stores
8. Hydrogenated vegetable oils
9. White bread, Bagels, Doughnuts
10. Pop and Alcohol of any kind

However it is okay to eat any of these one time in a week or even better one time in two weeks. The more you restrict the more you're body is going to crave for it, so give your body a break once in a while.

Fun size halloween candies. Not so fun for your health!

Ever wonder the calorie amount on the fun sized candies that come in bags? These bags cost under five dollars and its easy to grab a few of them during the Halloween season as most stores have them on sale.

They're so small its easy to eat 10-15 of them in one day.

It would be hard to find an office building anywhere in the U.S that does not have a few bowls of Halloween candy lying around during the last week of October or the first week of November.

Watch out for the calories before you stuff them in to your mouth.

Calorie count for ONE(1) fun size snack or candy bar
Snickers - 80
Almond Joy - 80
Baby Ruth - 100
Hershey's Chocolate bar - 90
Butterfinger - 100
Miky Way - 75
Nestle's Crunch - 69
Kit Kat - 73
M&M's - 90
Twix - 80
Milky Way - 75
3 Musketeers - 63

Here are 5 smart tips to think about before you put your hand in to the Halloween candy bowl:
1. Eat a balanced meal before going trick-or-treat.
2. Workout before eating candy as your body will digest sugar a little better.
3. Eat a piece of fruit and drink a glass of water before you eat a piece of candy. The goal is to make you feel full before you indulge in candy to avoid eating more than one.
4. Give away excess candy (eg: share them with your co-workers).
5. Don't eat any candy at all this halloween. This is a tough one. It all starts with the thought that just one candy will do no harm; and then you keep saying the same and the numbers go up. Resist the temptation!

Happy Halloween!