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“Is there such thing as a cheat day?” a fitness coach from SkyFitness asked me. My answer to this kind of question has always been the same: Ideally no but realistically speaking yes.

Most of us go through a lot of stress during the week and we don’t get to spend much time with our love ones. Therefore, some of us look forward to rewarding ourselves on weekends by having a “cheat day.”

“Cheat day” is a coined term that means indulging oneself with perceived “unhealthy but delicious food” which is high in sugar, fat and calories.

“Is it ok to have a cheat day?” the SkyFitness coach asked again. I replied: “It depends on how you spend your cheat day.” It is important to understand that having a cheat day is not a license to binge nonstop for 24 hours. Having a cheat day can still be healthy. Here’s how:

Plan when and where you want to dine out. If you decide to go out for breakfast then your lunch and dinner should be lighter. If you want to go out for lunch then your breakfast and dinner should be lighter and so on. It is best to eat food that you probably won’t be able to order or eat in sufficient amount when dining out.

• Load up on fiber before going out. Eat fresh fruit, steamed vegetables or salad with low fat dressing, and oatmeal or cereal.

• Drink and eat low fat or non-fat milk and dairy products like yogurt for breakfast or snacks.

• Hydrate yourself by drinking water, clear soup, fresh fruit and vegetable shake and 100 percent fruit juice.

• When it’s time to “commit the crime” and enjoy your cheat day, remember these tips to prevent excessive intake of calories which could make you gain one to three pounds or even more!

• When ordering, request for those huge servings of entree and dessert to be split into smaller portions which you can share with your family or friends. Sharing stories and calories over dinner is more fun and healthier.

• Avoid drinking your calories. If you’re eating a full meal, it is best to save up on calories by just drinking water instead of ordering high caloric sweetened and alcoholic beverages.

• Eat slowly and take time to communicate with your family and friends. When you eat too much food too fast, you will surely eat more than the amount needed to satisfy your hunger.

Filipinos frequent the malls to relax and have their cheat day on weekends. Being a health advocate and dietitian consultant for the past 11 years, I was delighted to find out that some prestigious establishments in our country actually care for their clients’ wellbeing by promoting wellness.

I came across a recent wellness campaign called Live Healthy at Eastwood City by Megaworld Lifestyle Malls and Eastwood City. Fitness buffs, health enthusiasts and those looking to get fit and fab this 2014 have a variety of healthy dining options to choose from with the help of a free menu-like brochure called A Healthy Menu for a Healthier You developed by Ms. Nadine Tengco of Biggest Loser which is available at the concierge.

It is also important to have extra physical activity to burn the excess calories that will be eaten or may have been eaten during your cheat day. Take some time to exercise for at least 30 minutes on Saturdays and Sundays.

If you want to try something new aside from brisk walking, free weekend workout sessions of Zumba, Retro, Body Jam, Hip-hop, Yoga and Body Combat will be open to anyone interested every Saturday at the Eastwood Mall Open Park until March 8. Registration starts at 8:00AM. Have a happy healthy cheat day!

For comments email [email protected] or visit www.cheshireque.com Twitter:CheshireQue

I am a Filipino by birth and by heart but my surname “Guo, Que” is a constant reminder that I have Chinese blood coursing through my veins. As the Filipino-Chinese celebrate the new year, I’d like to share about the health benefits of the traditional Chinese way of eating.

Chinese cuisine has acquired a bad reputation for being greasy, high fat, high caloric, high sodium and generally BAD FOR EVERYONE’S HEALTH. I would put the blame on a number of restaurants who bastardized the Chinese traditional way of preparing food by adding ingredients and modifying cooking methods which made the dishes high in fat and sodium.

My grandmother is turning 94 this year and she is very healthy. My grandfather joined our creator at the age of 90. He had no known diseases related to poor diet. I grew up having lunch and dinner with them everyday for 14 years! And believe me when I say, I literally ate Chinese food everyday. The word burger was alien to me. Even when we would eat out, my family would go to a Chinese restaurant.

My grandparents’ diet were patterned after the healthy Chinese traditional way of preparing food and eating. They had three square meals and snacks in between. They never worried about their caloric intake but still managed to stay healthy for a very long time. Even more than the average life expectancy of 71 years. One thing is for sure. The food that they ate were very different from the unhealthy Chinese dishes we are so familiar with nowadays.

Yin foods (moist) are carbohydrates like rice and noodles that cool the body down. Yang foods (dry) are protein sources like fish and meat that heat the body up. Balance is important. Carbohydrates and protein rich foods should be eaten together to maintain normal blood sugar levels and decrease the risk of developing diabetes.

Bowls are frequently used instead of plates simply because Chinese people love soup. None of those thick cream-based soups of course. Chinese soups are broth-based. These are low in fat, keeping the body well hydrated and making one feel fuller thus decreasing the amount of food eaten.

Vegetables are not considered side dishes. They are a major part of Chinese meals. Increased intake of fruits and vegetables have been linked to decreasing health risks like cancer, heart diseases and diabetes. Green leafy vegetables are also rich in calcium.

Eleven years ago, I traveled to China with my parents and I remember my father said that he already tasted each and every tofu dish China has to offer. We were fed tofu in every meal for almost two weeks! You may not want to eat tofu every day but I suggest you try to eat it often because it is good for the heart and it helps relieve symptoms of menopause among women. Tofu helps decrease bad cholesterol and is a good source of calcium and protein. If you are taking thyroid medications for hyperthyroidism, allow at least four hours before consuming soy products to ensure absorption of your medication.

Chinese people drink tea the way we Filipinos drink water. I learned that when I ask for water in China, I will be served tea. Tea is rich in flavonoid, an antioxidant that has been proven to promote heart health. Tea also cleanses the digestive system.

Eat smart the next time you go to a Chinese restaurant. Remember to practice portion control to avoid weight gain thus increasing your health risks. Avoid foods that have thick sauces, are breaded and fried. Go easy on the Peking duck, fried rice and noodles. Choose the following healthy choices:

• Broth-based soups like wonton and hot-and-sour

• Steamed spring rolls and dumplings

• Vegetable dishes with chicken, scallops and shrimps

• Steamed brown or white rice

• Soft noodles

• Steamed fish

• Grilled, steamed and simmered dishes

• Tofu

Happy Chinese New Year!

(For comments email [email protected] or visit www.cheshireque.com. Twitter: CheshireQue)

Because it should not be a no-brainer

We often associate unhealthy eating habits to the development of common diseases such as diabetes, hypertension and other heart diseases, right? But we don’t give much thought to how our diet can affect brain health. Oftentimes, we just accept the fact that memory loss or decline in brain function is expected as we age and forgetfulness is all part of aging.

Lack of sleep, stress, level of physical activity, lack of energy, depression and other factors can cause someone to be forgetful. However, diet also plays a major role in brain health.

Recent studies have shown that the foods found in the Mediterranean Diet help with memory, mental alertness and cognitive function (knowing, reasoning, perception, awareness and judgment).

According to the Mayo Clinic, research has shown that the traditional Mediterranean diet reduces the risk of heart disease. In fact, an analysis of more than 1.5 million healthy adults demonstrated that following a Mediterranean diet was associated with a reduced risk of death from heart disease and cancer, as well as a reduced incidence of Parkinson’s and Alzheimer’s diseases.

Therefore, a heart friendly diet is also brain friendly because it promotes good blood flow to the brain. The Mediterranean diet is high in fruits, vegetables, whole grains and legumes. Fish and seafood is consumed in moderate amounts as well as some poultry, eggs, cheese and yogurt. Meats and sweets are eaten occasionally. Olive oil is used for cooking and a glass of red wine is sometimes included. Red wine contains resveratrol which is good for the heart. However, one should be cautious in drinking alcoholic beverages despite the health benefits.

Adequate energy intake from foods rich in carbohydrates, protein and fat can enhance memory. It is important to have a well-balanced diet because no single food can give you all the nutrients that the brain needs. Therefore do not restrict your diet and avoid “no-carbs” or “no-rice” diet!

Antioxidants are not just for preventing cancer. Flavonoids, a type of phytonutrients or antioxidants found in fruits and vegetables, help prevent age-related cognitive decline and deterioration of brain cells called neurons.

Remember the saying “an apple a day keeps the doctor away?” Well, an apple does more than just keep the doctor away. It contains flavonols, a type of flavonoid that has been found to protect vulnerable brain cells as well as enhance their function.

Here are some plant foods that are good sources of flavonoids:

• apple

• broccoli

• onion

• tea

• berries

• citrus fruits

• kiwi

• grapes

• eggplant

• cabbage

We all heard that omega 3 fatty acid is good for the heart because it lowers bad cholesterol. If it’s good for the heart then it’s also good for the brain. According to Andrea Giancoli, RD, registered dietitian and Academy of Nutrition and Dietetics spokesperson, “DHA is the most abundant fatty acid in the brain. It makes sense that if you have higher levels of DHA in the blood, then the brain will operate more efficiently.”

Omega-3 is abundant in fatty fishes like salmon, tuna and sardines. Oatmeal and walnuts are also high in omega 3. Take a close look at a walnut. It’s shaped like a human brain or maybe it’s just my imagination working from all the brain food I regularly eat!

(For comments email [email protected] or visit www.cheshireque.com. Twitter: CheshireQue)

As the new year begins, the strong desire to start with a clean slate is common. We set goals on health, career, finances, relationships and spiritual life among others. Let us set aside differences in religions and focus on an ancient practice that involves food restriction and commonly observed by various religions for spiritual purposes – Fasting. It is customarily done at the start of the year, during the lenten season and ramadan (Islam).

According to Susan Gregory, author of The Daniel Fast, the definition of a biblical fast is “to restrict food for a spiritual purpose.” Therefore, fasting goes way beyond dieting. When we fast, we set aside the basic human need, food, and spend more time with God through prayer, reading the Bible, meditation and worship. Now, I don’t want to sound too preachy. This is an overview of the health benefits of fasting as well as some practical guides.

Martha Grogan, MD of Mayo Clinic said that people who routinely fast have better heart health than people who don’t because they exhibit self control which translates into better eating choices when not fasting. Regular fasting can decrease bad cholesterol and improve glucose (sugar) metabolism which reduces the risk of weigh gain, developing diabetes and heart diseases.

Types of fast

Absolute fast means no food or water intake. Some religions don’t eat or drink anything all throughout daylight and allow food only after sundown and dawn. Going without food and water the whole day and night for a prolonged period of time is not recommended due to health risks.

Water fast also known as normal fast allows water intake only. All types of food and beverages are restricted.

Liquid fast usually includes consumption of water, fruit and vegetable juices, milk and soups. Alcohol, sugary and caffeinated beverages are excluded.

Partial fast allows some food to be consumed like whole grains, fruits and vegetables and restricts some food like meat, fat, sugar and alcohol. This type of fast may vary in combinations depending on one’s preference. Others choose to have one meal a day and others may have more.

The Daniel Fast is a partial fast that is similar to vegan but is more restrictive. Animal products, alcohol and sweeteners whether natural or artificial are not allowed.

Preparing to fast

It is important to condition your mind and body in preparation for fasting to prevent health problems and to help you focus more on the spiritual purpose of fasting.

• Pray and decide about the type of fast and the length of time you want to commit to.

• Plan your activities well and devote more time to praying and reading. Avoid strenuous activities which could drain your energy and make you more hungry.

• Gradually decrease the amount of food and caffeine that you consume days before you begin fasting to prevent headache, dizziness, food cravings and hunger pangs.

• Keep yourself well hydrated. Drink water even when you’re not thirsty.

Breaking the fast

When the body is deprived of energy and nutrients for a period of time, the body cells starve and make us crave for starchy foods. Glucose from carbohydrates is the primary source of energy for the brain and body. If we give in to this craving and mindlessly eat high caloric foods, the health benefits gained will be gone and the weight lost during the fast will come back in no time. Practice self-control and continue to make healthier food choices after the fast.

Gradually introduce solid food to your body to prevent indigestion or stomach upset. Be mindful of the consistency and amount of food. Start with small amounts of liquid to soft foods like soup, porridge and fruits and progress to bread, rice, fish and small portions

Fasting has a lot of benefits however individuals who have medical conditions should consult their physician before undergoing a fast. They should work with their nutritionist-dietitian in planning their food intake during the fast to prevent serious complications.

For comments email [email protected] or visit www.cheshireque.com. Twitter: CheshireQue

Happy Healthy New Year! Give yourself a pat on the back if you’ve managed to maintain your weight during the holidays. Now don’t fret if you’ve gained a few pounds from the endless parties you’ve attended. It’s not the end of the world. Besides, you have an entire year to adapt a healthier lifestyle and achieve a healthy weight range this 2014.

There are many ways to lose weight. However, there are also a number of diets and practices that could be detrimental to your health. Not all diets are beneficial even if they are effective in making you lose weight.

Here are some myths that need to be busted once and for all:

The after six diet has been popular since I was a child. This could work if you sleep early. It is best not to eat 3 to 4 hours before bedtime to give enough time for your body to effectively digest food while you are still awake. However, if you sleep late at night and have all your meals and snacks before 6 pm, you might get hungry late at night and mindlessly snack on high caloric food which could make you gain weight. Distribute your calories evenly throughout the day. If you don’t sleep before 10 p.m. then you should eat dinner a little later than 6 p.m. to avoid hunger pangs and late night snacking on unhealthy food choices.

Avoiding carbohydrates particularly rice is a common practice. Why put the blame on rice? Who ate too much rice anyway? Restricting or totally eliminating carbohydrates from your diet will make you initially lose weight rapidly because your body will start to break down glycogen stores (carbohydrates stored in muscles and liver) to be utilized as energy. This promotes water weight loss which is easily regained. Glucose from carbohydrates is the primary source of energy for the brain and body. Depletion will naturally cause you to crave for sweets which will end in a cycle of deprivation and indulgence. This will surely make you regain all the weight you’ve initially lost and even more.

Consuming chili peppers will boost your metabolism and make you lose weight. Studies have shown that hot chilies can temporarily increase metabolic rate but not enough to make one lose weight. If you consume more calories than your body requires coupled with physical inactivity despite consuming large amounts of chili peppers, weight gain is inevitable.

The blood type diet has been recently gaining popularity. This diet could lead to weight loss due to the restriction of some food groups and decreased caloric intake. However, this could lead to nutrient deficiencies and this eating lifestyle is not sustainable. Any diet that is not well-balanced is not healthy. There are no scientific studies that show a correlation between a person’s blood type and weight loss.

Juicing or juice fast is the in thing nowadays. I’ve encountered countless queries about this in my practice as a Dietitian Consultant. Juicing can make you lose weight but it is not for everyone. People with chronic illnesses such as diabetes should avoid this. Thorough assessment by a registered nutritionist-dietitian will help you avoid health risks. It is also important to plan a healthful and sustainable way of eating to help you achieve your health goals after undergoing the juice fast. Eating fruits, vegetables and drinking smoothies made from fresh produce everyday will provide your body vitamins, minerals, phytonutrients or antioxidants and dietary fiber which will increase your immune system and help you lose weight.

Choose a weight loss program that is realistic, sustainable and promotes well-balanced food intake, increased physical activity and behavior modification. Make the right choice now and start your healthy lifestyle now.

For comments email [email protected] or visit www.cheshireque.com. Twitter: CheshireQue

How many New Year’s resolutions did you accomplish for the year 2013? Before the year ends, let me encourage you to reflect on what goals you want to aim for to live a healthier lifestyle this coming 2014.

We often equate being healthy with losing a lot of weight but that’s not the only solution to our health problems. Our weight is greatly affected by many factors such as food intake, physical activity, behavior, socio-economic status, education, environment, food availability and even sleep!

Are you ready to start the year right? Let’s talk about setting realistic goals. Aim for a normal weight range of body mass index (BMI) 18.5 to 24.99 (source: WHO, 2004 International classification). Healthy weight loss of .5 to 1 pound a week is ideal. You did not gain weight overnight so don’t expect to lose weight overnight.

Pay close attention to your blood pressure and blood values. Annual physical examinations are commonly held during the first quarter of the year so this is the best time to consult with your doctor if the results of your blood work is not normal. High blood pressure, elevated blood sugar and cholesterol levels can be decreased by making lifestyle changes which includes food intake, physical activity and behavior modification. Consult with a Registered Nutritionist-Dietitian for a safe, science-based and effective lifestyle and weight management program. Don’t be fooled by fad diets and people who claim to be nutrition experts without the license to manage these type of conditions. You could be in for the biggest health risk of your life.

We all know the value of being physically active and we all agree that we don’t have the luxury of time to exercise everyday, right? That is why it is important to plan your exercise schedule and stick to it. How to get started? I suggest looking into the different types of physical activities that you find interesting. Give it a try before committing to the exercise program. If you’re transitioning from a sedentary lifestyle to a more active one, a total of 2.5 hours of exercise per week or 30 minutes x 5 days a week will decrease your health risks. Before I started to practice Ashtanga Vinyasa Yoga in 2011, I did my own research to see if it will suit my personality and lifestyle. I’m just glad I discovered the art of synchronizing my breath and movement. I hope you will also find a physical activity that you will enjoy and make you healthier.

Lastly, learn to manage stress and get quality sleep. Have you experienced sleeping but feeling like your brain was up all night working? Do you get to sleep 7.5 to eight hours a day? Stress increases the hormone cortisol which promotes the storage of visceral or abdominal fat. This increases your risk of developing heart diseases and diabetes. Cortisol also increases your appetite which could lead to weight gain.

On the other hand, lack of sleep increases the hormone ghrelin which increases appetite and decreases leptin which signals to stop eating. Sleep deprivation decreases metabolism or the rate of burning calories. It can also decrease your energy for exercise and compel you to grab high caloric foods to keep you awake throughout the day. This vicious cycle will surely lead to weight gain.

Of course it is easier said than done. If you can’t avoid stress, take a few minutes to be alone, close eyes and breathe. Schedule a few minutes of “me time” everyday to pray, listen to music, read, do some stretching or activities that will relax your mind and body. If your sleeping time is decreased, take short naps throughout the day. You’d be surprised how much energy a 10-minute nap during lunch break can give you. Have a Happy Healthy New Year!

For comments email [email protected] or visit www.cheshireque.com. Twitter: CheshireQue

A few hours before I wrote this article, I was in my office listening to my patient sharing her feelings about some relatives and friends who love to utter “insensitive” words especially during holiday parties or intimate gatherings. As I did many times in the past, you might have also found yourself in the same situation. You go to a party, meet friends and relatives you only see during Christmas season and the first greeting you get are either of the following statements: “You’ve lost so much weight!” or “You’ve gained a lot of weight!” Sounds familiar?

Or perhaps, you could be the one guilty of carelessly and loudly stating your observation within earshot of other guests, which led them to turn around and stare at the person whose entire being was reduced to his or her being too fat or too skinny.

In my 11 years of practice as a dietitian consultant and having battled with fluctuating weight due to my thyroid problems, I know how it feels to be ridiculed or made fun of because of being overweight and drastically losing so much weight in such a short time.

I have worked with so many clients struggling to lose or gain weight. Setting aside health as a priority and succumbing to unrealistic expectations and standards set by the society.

These simple but insensitive words are far more damaging to one’s health than eating high caloric foods during the holidays not to mention the perfect way to dampen a person’s Christmas spirit. Why? This situation would surely affect the person emotionally which will greatly affect food intake and eating habits.

Some people will get so conscious they will start to deprive themselves and when they can’t sustain the restrictive diet, they will crave and give in to binge-eating. This is a vicious cycle that is detrimental to health. On the other hand, skinny people could get frustrated when they start to eat high caloric foods but fail to rapidly increase weight.

According to the Mayo Clinic, emotional eating is eating as a way to suppress or soothe negative emotions, such as stress, anger, fear, boredom, sadness and loneliness.

Here are some ways to combat negative feelings when caught in an awkward situation like this:

Understand that friends and relatives often utter these words because they just don’t know what to say. They don’t mean to hurt your feelings. You probably won’t be the only person to be greeted that way. So learn not to take it personally.

If you are aware that there is some truth to what they actually said, then take it as a challenge to motivate you to set realistic goals to achieve a healthier lifestyle. As the saying goes, the truth hurts. This is the time to turn something negative into positive. There is always hope once we get past the stage of denial.

Practice the art of responding positively. Smile and compliment them instead of acting defensive and trying to explain why you are skinny or fat. Trust me, they won’t be interested in listening to your explanations. They would rather talk about more exciting things other than your weight. So just enjoy the party!

Happy Healthy Holidays!

(For comments email [email protected] or visit www.cheshireque.com. Twitter:CheshireQue)

Holiday Years ago, I celebrated New Year’s Eve wallowing in self-pity with an IV insertion (commonly called “dextrose”). I stayed inside the house the whole time listening to the firecrackers outside. I was dehydrated from having round the clock diarrhea, vomiting and fever. Another year, I was in the middle of a church service to celebrate Christmas when I felt queasy and suddenly fainted. I was rushed to the hospital due to stomach upset. Many less serious episodes happened to me and I noticed a trend. I get stomach upset during the holiday season! I remember one time when I prayed so hard before attending the first Christmas party for that year. I was so scared to be sick and miss all the fun!

As we celebrate the holidays with family and friends, some unwanted and uninvited “guests” can join the party. These “guests” are microorganisms that cause foodborne illness. Common symptoms are vomiting, diarrhea and flu-like symptoms which can be experienced within a few hours or days after eating the contaminated food.

Healthy people usually get better after a few days without medical treatment. However, food borne illness may be life threatening to the following: infants and children, pregnant women, elderly, people with weak immune system caused by cancer, HIV/AIDS or some medications.

Here are some tips to ensure food safety over the holidays:

When attending or hosting a party

• Always wash your hands before and after handling food and eating especially if you’re having finger foods during the party.

• Hot foods should be kept hot and cold foods cold. The danger zone is between five to 60 degrees Celsius. When you get food from the buffet table, it is best to scoop from the center or bottom because the food temperature will be hottest. Chilled foods like salads and some seafoods should be well surrounded by ice and again, choose from the part that is set deep in the ice.

• If you are the one preparing the food, follow the Two-Hour Rule when serving at room temperature. Avoid serving large batches at one time. It is always best to refill every two hours to prevent bacterial growth.

• Avoid serving or eating foods prepared with raw egg. It may be contaminated with Salmonella.

• Avoid meat dishes that look dried out and wilted salads. These foods have been on that buffet table for long hours and are likely to have bacteria.

What to do with leftovers

• Leftover food should be placed in shallow containers and refrigerated after two hours of staying at room temperature.

• Leftovers should be consumed within three to four days. Make sure you reheat properly. Bring leftover sauces to a boil.

• Desserts made with cream and cheeses should be consumed within two to three days.

• Take time to smell and carefully examine the food before reheating. If the smell is off and it looks spoiled, discard it.

• Remember when in doubt about the freshness of food, discard it. It is better to be safe than sorry.

Have a safe holiday everyone!

For comments email [email protected] or visit www.cheshireque.com. Twitter: CheshireQue.

Have you ever noticed that more people are sniffing and coughing just when the “BER” months come and we start to feel the air getting cooler? Cough and colds are common especially during the Christmas season. There are many factors that cause our immune system to weaken such as staying up all night, stress from the holiday traffic and more. Don’t fret! There are ways to boost your immune system. Get your daily dose of the following nutrients from your food intake:

Vitamin A helps protect the tissues in your nose, mouth and lungs from infection. Yellow, orange, red and green colored fruits and vegetables, egg, fortified milk and cereals are good sources.

Vitamin C boosts the immune system by helping the body form antibodies that fight infection. Citrus fruits, tomato, bell peppers, berries, and papaya are rich sources.

Vitamin E acts as an antioxidant that combats free radicals which attack the body when the immune system is weak. Malunggay (Moringa), spinach, broccoli, olive oil and nuts are good sources.

Zinc is gaining popularity in recent years. It helps keep the immune system healthy and is abundant in protein-rich foods like lean meat, poultry (chicken), seafood, legumes (beans and peas), milk and whole grain products.

If prevention isn’t successful and you unfortunately catch colds and cough, there are some ways to ease the pain of swallowing with a sore throat and relieve nasal congestion or clogged nose. My assistant calls me “Mang Kepweng” (google anyone?) whenever she sees me taking my so-called “potions.” Here are some home remedies that you might find effective:

Drink warm water. The temperature will help decongest your nasal passages or simply put, unclog your nose. Water will soften thick mucus, which will make it easier for you to expectorate (spit out) or blow your nose.

Add honey to your tea or water. Two teaspoons of honey can soothe your sore throat. According to James M. Steckelberg, M.D. of Mayo Clinic, honey appeared to be as effective as a common cough suppressant ingredient, dextromethorphan. Caution: Never give honey to children below 1 year old and most Vegans do not eat honey.

Drink peppermint tea. According to The University of Maryland Medical Center, peppermint not only thins mucus but it also soothes sore throat and helps with dry cough as well.

reshly squeezed citrus fruits like orange, lemon, lime, calamansi and dalandan are rich in Vitamin C and tastes very refreshing! You can also try 100 percent fruit juice sold in the grocery stores for convenience.

Ginger tea or salabat is my all time favorite. The spicy flavor is very soothing and ginger has antibacterial properties. It also tastes better when you add some honey and lemon to it.-

Gargle with a salt solution. This will help relieve sore throat. Dissolve one teaspoon of salt in 1 cup of warm water and gargle three to four times a day or as needed especially when your throat feels dry.

If symptoms persist, it is best to seek medical advice for proper assessment and treatment of your condition.

For comments email [email protected] or visit www.cheshireque.com. Twitter: CheshireQue

It’s the most exciting season of the year. Christmas is just around the corner. How many Christmas parties do you plan to attend this year? I don’t know about you but I won’t pass the opportunity to enjoy delicious Christmas dishes and goodies after eating healthy for the past 11 months. However, I wouldn’t want to have a Santa belly after the holidays are over. Are you thinking what I’m thinking? Let me share some practical tips on how to have a guilt-free holiday.

BE REALISTIC. This is not the right time to start a weight loss program or go on a strict diet. Christmas only comes once a year so don’t be a killjoy. Don’t deprive yourself. Please don’t get me wrong. I don’t mean you should go overboard and forget healthy eating habits. Aim to just maintain your current weight whether you are overweight or not.

BALANCE what you eat during the day and during the party. Load up on fiber like fresh fruits, smoothies, salads, multi grain cereal, oatmeal, granola bar and non-fat dairy products like milk and yogurt throughout the day and just before going to a party. Fiber is best paired with water to make it expand and make you feel fuller.

DON’T DRINK YOUR CALORIES. Alcoholic beverages, soda, chocolate drinks and the like are calorie laden. A serving or less per day throughout this season will help you limit the amount of calories you consume. Go for water, sparkling water, sugar-free soda, teas, small servings of chocolate drinks and alcoholic beverages.

ENJOY THE PARTY AWAY FROM THE BUFFET TABLE. Parties are not just about the food. It’s about socializing and meeting people. Go around and greet your friends the moment you arrive instead of heading straight for the buffet table. Talking is zero calorie.

PRACTICE PORTION CONTROL by going around the buffet table first to check out the food choices and decide on what you really want to have. Take small servings to be able to sample each and every food you wish to taste. Take time to properly chew your food and drink lots of water in between. As I said, we shouldn’t deprive ourselves but we should eat in moderation so as not to gain weight.

STOP WHEN YOU’RE FULL. Don’t wait until you feel like your tummy’s going to explode before you stop eating. Trust me the feeling is awful. If you’ve eaten until you’re satisfied, stop! There will be more parties to go to this month. Besides, you ladies wouldn’t want to see bulges on your lovely and shapely dresses now would you?

KEEP MOVING to burn excess calories. I understand that days off from work are best spent catching on sleep or doing sedentary activities but with so much time on your hands, you can surely spare at least 10 minutes at a time to do brisk walking, use that treadmill that you bought ages ago, bring out the interactive video games, do household chores, play sports with your kids or follow online video exercises. Make the most out of your free time. Set the time to do a physical activity everyday and stick to it. Encourage your family or friends to exercise with you. It’s going to be more fun!

Enjoy the healthy happy holidays!

For comments email [email protected] or visit [email protected]. Twitter CheshireQue.