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MAZA ครีมกันแดด คุณภาพดี ราคาถูก, Shop 2, 389 Sussex St, North Sydney (2025)

16/10/2021

Returning to restaurants — and to healthy eating
Watch for unhealthy ingredients
Restaurant food is delicious for a reason: it’s typically full of salt, sugar, saturated fat, and refined grains (white flours, bread, or pasta).

Words that will alert you you to those ingredients include

fried
sweet
cheese
cream or creme
butter or beurre blanc (a butter sauce with shallots and white wine)
flour (in restaurants, that usually means refined white flour, not whole grain flour).
breaded
beef, pork, lamb, veal.
If you see those words describing a menu item, look for something a little healthier. Such choices might include vegetarian or vegan options, fish, or chicken. Why is this helpful? Because eating fewer foods with unhealthy ingredients and focusing on healthier ingredients can lower risks for weight gain and chronic disease, such as heart disease or diabetes.

Ask for help
If the menu doesn’t offer foods on the healthier side, enlist your server’s help. Explain that you’re following a healthy diet and need a meal that will stay within your guidelines.

That might mean

requesting that the kitchen holds the butter, sugar, or salt in your food, or at least goes easy on it.
asking if it’s possible to broil, bake, or poach food instead of frying it or sautéing it in butter. (If a food must be sautéed, ask if the chef can use olive oil instead of butter.)
making substitutions. For example:
If a creamy risotto tempts you, ask if it’s possible to get brown rice or quinoa instead.
If you see Chilean sea bass with a jalapeno beurre blanc, ask if there’s salsa to take the place of sauce.
If French fries are offered on the side, ask if you can get salad greens, beans, or fruit instead.
A little cheating
While eating wisely is crucial to health, it might be okay to splurge on a less-than-healthy meal on occasion.

"You don’t want to deny yourself the pleasure of food. If you feel like you’re always being deprived, you may want to give up on a healthy diet. Just try not to make splurging a habit," suggests registered dietitian Kathy McManus, director of the Department of Nutrition at Harvard-affiliated Brigham and Women's Hospital.

She recommends using the 90/10 rule: eat healthfully 90% of the time, and allow yourself to cheat on a healthy diet 10% of the time. Out of 21 meals in a week (three meals, seven days a week), that would amount to two meals.

Other ways to reduce the impact of a big, fatty, sugary, salty restaurant meal:

Order a half portion or split a portion with a friend.
Ask for sauce or salad dressing on the side, and then just drizzle it on food or dip a forkful in for a few drops.
And remember to take your time with every bite: "Eating mindfully will help you slow down, enjoy your meal, and listen to your body’s hunger cues so you don’t eat too much," McManus says.

And after the year we’ve had, you may really want to savor these moments.

16/10/2021

A search for "weight loss" in any web browser or app store reveals hundreds of apps and programs designed to help people lose weight. While by no means a comprehensive review, the following weight-loss apps and programs are notable for some of the nuances in the features and program options they offer:

Noom uses artificial intelligence, cognitive behavioral therapy, and evidence-based principles of physiology and psychology to help people improve their eating behaviors with the assistance of support groups, daily educational activities, and interactive psychology-based challenges.
myWW+ (an app from WW, formerly Weight Watchers) uses their SmartPoints system — a numeric value assigned to every food item based on calorie, protein, sugar, and fat content — in combination with a flexible color-coded range of food plans. Each member is assigned to a plan after taking a personal assessment, and all plans have a personalized SmartPoints budget and list ZeroPoint food options. The MyWW+ app features 24/7 access to a health coach, guided workouts, meditations, and a sleep tracker.
Eat Right Now combines mindfulness training with an evidence-based, guided approach to help users rewire their brains to identify emotional triggers, recognize cravings, stop negative habits, and develop emotional resilience to help stop binge and emotional eating.
Reset offers a particular variation of the popular intermittent fasting protocol where users track food intake and follow a strict eating plan for only two "reset" days out of the week, and receive guidance and 1:1 coaching to help them sustain long-term healthy habits.
Livongo is an employer-based virtual telemedicine and health coaching service that provides patients with chronic disease management through consultation with health coaches who provide dietary and lifestyle advice, as well as medical providers who prescribe appetite-suppressing medications to those who qualify. They provide smart Bluetooth-connected scales and other medical devices for monitoring and transmitting health data.
What's the evidence that these tools work for sustained weight loss?
A 2016 study of data analyzed from nearly 36,000 Noom users determined that 77.9% of participants reported a decrease in body weight while using the app, and 22.7% of users experienced greater than a 10% body weight reduction compared to their baseline weight.

16/10/2021

Want probiotics but dislike yogurt? Try these foods
The top item on my grocery list is always yogurt: unsweetened, organic, made with almond milk. I’m always afraid I’ll run out since I use it all the time. I put two tablespoons in every smoothie, switch it out for mayo, and nothing beats a cool cup on a hot day as an afternoon snack.

Besides healthy doses of calcium and protein, yogurt is a prime source for probiotics, the "good" live bacteria and yeasts. Why are these helpful? Having a proper balance of bacteria in your gut improves digestion, blocks dangerous organisms that can cause infections, and boosts your immune system. It also helps your body absorb vital nutrients from food.

What to know about probiotics
Unlike vitamins, there is no recommended daily intake for probiotics, so there is no way to know which type of bacteria or quantities are best. The general guideline is to add some foods with probiotics to your daily diet.
Hundreds of ingestible bacteria are classified as probiotics. The two found in most probiotic foods are Lactobacillus and Bifidobacterium, each of which contains various strains. On food labels, Lactobacillus and Bifidobacterium are often abbreviated as L. or B. and then combined with name of a specific strain. So, the strain acidophilus within the Lactobacillus bacteria is written as L. acidophilus.

Probiotics in yogurt
This brings us back to yogurt, which often contains L. acidophilus.

Yogurt is a popular probiotic food because it's widely available, and there are different ways to consume it. Some brands include a Live & Active Cultures (LAC) seal from the International Dairy Foods Association to verify probiotic content. Otherwise, look for the words "live and active cultures" on the label. (Also, many fruit or sweetened varieties have too much sugar, so check labels for that, too.)

Looking beyond yogurt for probiotics
What if you are not a yogurt enthusiast, or simply want more options? Luckily, many other foods also serve up a good dose of good bacteria. They come in various flavors and textures, so odds are you will find a few to your liking.

Kefir. This yogurtlike drink has a tart flavor, with a thinner consistency than yogurt. The beverage is usually made with dairy milk, but also comes in non-dairy alternatives, like coconut water, coconut milk, and rice milk. Kefir also comes in fruit and vegetable flavors, or you can add flavors yourself like cinnamon, vanilla, and pumpkin spice. It is also an excellent base for smoothies.

Kimchi. Kimchi is a spicy, reddish fermented cabbage dish made with a mix of garlic, salt, vinegar, and chili peppers. It’s often served alone or mixed with rice or noodles. You can also add it to scrambled eggs or on top of potatoes. You can find it at most grocery stores or Asian markets.

Kombucha. This fermented tea drink has a tangy-tart flavor. Kombucha contains caffeine comparable to some other tea drinks. Some brands have added sugar, so check the label and avoid anything with more than 5 grams of sugar per serving.

Miso. A popular paste in Japanese cuisine, miso is made from soybeans fermented with brown rice. It has a strong, salty flavor, and a little goes a long way. Use it as a dipping sauce, spread over your toast, or add it to marinades for fish, meats, and vegetables.

Pickles. Not every type of pickle will do. Look for brands brined in water and sea salt instead of vinegar.

Sauerkraut. Sauerkraut is pickled cabbage and may be an acquired taste. (I am a fan thanks to my German-born grandmother, who made me Reuben sandwiches as a kid.) Use it as a hot dog topper, mix it into salads, or combine it with your regular side vegetables. Always choose raw or non-pasteurized sauerkraut. It contains more probiotics than commercial sauerkraut, which loses much of its bacteria from pasteurization.

Tempeh. Tempeh is a cake made from fermented soybeans, with a firmer texture than tofu. It is a popular meat substitute — try it as a veggie burger patty, or add to pasta sauce. Tempeh often comes precooked and ready to eat, but some brands may need cooking.

16/10/2021

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16/10/2021

Vegan and paleo: Pluses and minuses to watch
Our early ancestors were stuck eating whatever they could hunt or gather — a limited menu to be sure. Today, we can walk into a supermarket and choose from a multitude of options for diets based on choice, not chance. But what to choose with our health in mind?

Two popular extremes today are vegan and paleo diets. While there’s no question that a vegan diet is better for the environment, is one of them likely to be better for your health?

Vegan or paleo: What you need to know for good health
You may be surprised to learn that both diets can offer good health benefits, provided you curate them carefully and consider possible pitfalls. That’s because a healthy diet can take many forms. There is no single way to eat for good health, and people respond to diets differently. Some people may feel great on a vegan diet, while others prefer a paleo diet.

16/10/2021

Listening to your hunger cues
The challenge with resisting food is, well, the food. It tastes good. It looks good. It smells really good, and when we see everyone eating pizza, ice cream, and chips, we want in.

Then we eat too much and swear that we’ll do better, but when the next time comes…

We know that what we’re eating isn’t healthy, but no matter how hard we try, resisting feels impossible.
There’s good reason for that. We get food cues all the time, from the outside world and from inside our brains, and the message isn’t, "More kale chips." It’s an uphill battle, and it helps to understand that. It also helps to realize that saying no involves more than trying harder. "It’s not about willpower," says Kathy McManus, director of the department of nutrition at Brigham and Women’s Hospital. "It’s about developing skill sets."

It takes intention, awareness, and planning, and the end result is turning eating from an act of pure consumption into one of enjoyment. But before doing anything, it’s good to start by asking…

Why do we eat when we’re not hungry?
It could be out of joy, but chances are it’s because we’re anxious, stressed, mad, tired, sad, bored. With these emotions perceived by the body as chronic stress, the brain releases cortisol, which can stimulate the appetite, says Dr. Lilian Cheung, a lecturer at the Harvard T.H. Chan School of Public Health’s department of nutrition. As a result, we may turn to food.

Rarely is it cauliflower. The science of cravings is complex, but we’re often seeking salt, fat, and/or sugar. These hyperpalatable foods stimulate the release of dopamine, which can initially make us feel good and keep us wanting more, but "reaching for foods that comfort us may become habitual," she says.

Adding to the challenge? These snacks are seemingly everywhere in easy-to-carry, easy-to-eat containers and bags — in aisles, on racks, and, hey, look, waiting at the checkout line. That’s not an accident, Cheung says: companies pay a lot of money to place their craveable products within reach.

So what can you do?

Noticing our patterns
Knowing that it’s hard is a strong start, Cheung says. After that, go to the supermarket with a list and a full stomach. Both will keep you focused and prevent being enticed. And since healthier products aren’t always placed at eye level, she brings a pair of tongs in order to reach the top shelves.

But this isn’t just about shopping for food; it’s ultimately about eating, and that starts with awareness. McManus suggests tracking your food for three days, paying attention to time, quantity, what was happening before you ate, and how you felt afterwards.

You’ll notice patterns and discover your personal cues. It could be that you tend to eat when you see others eat, or when a movie starts you need popcorn, or when you’re sitting in traffic you grab a snack. Once you see the vulnerable points, you can start shoring them up, she says.

Becoming mindful when eating and enjoying all foods
Too often people eat while watching television, doing work, talking on the phone. Multitasking causes you to drift and then it’s "gobble, gobble, gobble," Cheung says. You have little chance to realize that you’re full, and end up eating more.

Instead, you want to make eating as attractive as possible. Designate a space. Use a good plate and placemat. Sit down — standing equals speed — and savor the meal; if you’re with others, enjoy the company. It can be just 15 minutes, but everything slows down and you’ll feel more satisfied.

"We need to eat with all of our senses," she says.

And that goes for all food. There’s no need to eliminate the things that taste good but aren’t the healthiest. Things like ice cream and cake are often connected to events worth celebrating. When you know they’re coming up, you can budget in those foods, then have a reasonable portion and "really enjoy eating each bite," Cheung says.

Use smaller utensils and let the treats sit on your tongue, because that stuff is eaten for the smoothness and sweetness. When you fully immerse yourself in the experience, a smaller portion is usually enough and there’s no need to feel guilty for having it.

Cheung adds that before you make any food decision, take a deep breath, coupled with your own personal prompt, such as, "Do I really want that?" or "How many treadmill minutes will that be?" That pause prevents you from being swept away and brings you back to your plan, allowing you to make your decision.

But it doesn’t always work and it’s difficult to be constantly aware. McManus says that’s all right. Perfection is never the goal, especially at the beginning. You’re trying to end an old habit and create a new one. "It’s a slow process," she says.

Cheung says that at first, resist one of your weaknesses, and when you do, praise yourself. The next month, resist a few more, and share your successes with your family, letting them know what you’re trying to do and that your intent is to stay healthy for them.

"It’s an ongoing practice," she says. "You will build up your degree of mindfulness and over time you’ll see a major difference."

16/10/2021

Natural sugars and added sugars: What’s the difference?
Naturally occurring sugars are found naturally in foods such as milk (lactose) and fruit (fructose). Any product that contains milk (yogurt, milk, and cream) or fruit (fresh, dried, and frozen) contains some natural sugar.

Added sugars include any sugars or caloric sweeteners that are added to foods or beverages during production or preparation (such as putting sugar in your coffee or adding sugar to your cereal). The leading sources of added sugars in the US diet are sugar-sweetened beverages, and desserts and sweet snacks. Examples of desserts and sweet snacks are cookies, brownies, cakes, pies, ice cream, frozen dairy desserts, doughnuts, sweet rolls, and pastries. Added sugars includes natural sugars such as white sugar, brown sugar, and honey, as well as other caloric sweeteners that are chemically manufactured (such as high fructose corn syrup).
The American Heart Association (AHA) recommends that women limit added sugar to no more than 6 teaspoons a day (24 grams) and men limit added sugar to no more than 9 teaspoons per day (36 grams).

Tips to reduce added sugar
Read the Nutrition facts food label. The food label now lists "added sugars" under total carbohydrates. Make sure you review the number of grams per serving to determine how much added sugar you are consuming. Trying to limit your added sugar intake to the AHA recommendation is a place to start.
Review the ingredient list on the food product. There are at least 55 names for sugar listed on food labels. They can be listed as honey, sucrose, dextrose, maltose, cane syrup, molasses, high fructose corn syrup, carob syrup, corn syrup solids, dehydrated cane sugar, fruit juice, invert sugar, grape sugar, mannitol, raw sugar, rice syrup, sorbitol, beet sugar, etc. The ingredient list is another source of information to help identify heavily sugared product.
If you are a regular user of added sugar in your coffee or tea, try to cut back to half the amount. You do not have to go cold turkey. Gradually getting accustomed to less sweet beverages and foods is an adjustment. Remember, one teaspoon of sugar is equal to 4 grams of added sugar, so this needs to be included in your daily limit.
If you have a serious sweet tooth, keep track of how many sweets or foods with large amounts of added sugar you consume in a day or week. For instance, if you eat a sweet twice a day — an afternoon granola bar and ice cream at night — start by bargaining with yourself to limit to one sweet a day. In two weeks, you might consider reducing your sweets to five days a week versus seven days, and so on. Gradually reducing in this way can support not feeling totally deprived of your sweet treat and not feeling guilty when you do have a sweet, since it is part of your plan.
If you do drink sugar-sweetened beverages, you might start by reducing the portion size: for example, decreasing from a 12-ounce serving to a 6-ounce serving. Another strategy is to replace these types of beverages with a flavored seltzer, or water with a hint of lime or a splash of fruit juice.
The impact of added sugar on our health and health care costs is staggering. On an individual level, there are a few strategies to begin the journey to reduce added sugar in our own diets. On a societal level, getting behind a government-sponsored reduction of added sugar may help save lives and significantly reduce health care costs.

15/10/2021

Sugar: How sweet it is... or is it?
Research studies over the past 30 years have shown that high consumption of added sugar, especially from sugar-sweetened beverages, contributes to obesity, heart disease, and type 2 diabetes. The most recent data in 2018 from the CDC shows that 42.7% of US adults are obese (defined as a body mass index of 30 kg/m2 or greater). Furthermore, childhood obesity is a serious problem in the US, with the prevalence of obesity at 19.3% and affecting about 14.4 million children and adolescents ages 2 to 19. One in two US adults has diabetes or prediabetes, and about 50% of adults have cardiovascular disease.

What is the potential benefit from a national program to reduce sugar?
A recent study published in the American Heart Association’s journal Circulation examined a model to estimate changes in cardiometabolic disease (specifically type 2 diabetes, heart disease, and obesity) and health care costs if sugar reduction targets were initiated. In 2018, the US National Salt and Sugar Reduction Initiative (NSSRI) proposed voluntary national sugar reduction targets. For each of 15 food categories, the targeted reduction in average sugar content was 20% by the end of 2026, except for sugar-sweetened beverages, which were targeted for reduction by 40%. The model looked at diet data from the National Health and Nutrition Examination Survey from 2011 to 2016, sugar-related diseases from numerous other research studies, and health-related costs.

Results from the study estimated that a government-supported sugar reduction policy could prevent approximately 2.5 million cardiovascular disease events (stroke, heart attacks, and cardiac arrests); 500,000 cardiac deaths; and 750,000 cases of diabetes over the lifetimes of adults in the US ages 35 to 80. The data also showed that this reduction of sugar could save $160.88 billion net costs from a societal perspective over a lifetime.

15/10/2021

Whether you gained or lost weight during quarantine, you are not alone
Where do we go from here? If you gained weight during quarantine, you have an opportunity to change your habits and work to follow the six pillars of lifestyle medicine (exercise, healthy eating, sound sleep, social connections, stress resilience, and avoiding risky substance use) to help you lose weight, improve your health, and enhance your sense of well-being. Here are ways to avoid slow weight gain over the years (pandemic or not).

Move your body in a fun way every day. Work to accumulate 150 minutes of moderate-intensity physical activity each week. Find a workout buddy you can check in with each day or week.
Eat more plants. Vegetables have phytonutrients that help to fight disease, and fiber that helps to feed the microbiome in your gut that ferments the fiber into short-chain fatty acids like acetate, butyrate, and propionate, which in turn help with regulating your metabolism and your immune system.
Sit less. Make sure to get up off your chair every hour and move around. If you have diabetes or prediabetes, get up every half hour.
Eat fewer processed foods. Don’t buy them. Try to eat foods that don’t come in a package or a can.
Find the fun in stress reduction strategies. Try a variety of deep breathing techniques, such as 4-7-8 breathing, where you inhale for a count of 4, hold for a count of 7 and exhale for a count of 8. Or try box breathing, where you breathe in for a count of 4, hold for a count of 4, exhale for a count of 4, and then hold for a count of 4. Repeat the box at least 4 times. This might be the right time to try yoga, tai chi, qigong, or other mindfulness movement exercises.

15/10/2021

Did we really gain weight during the pandemic?
Many people have been talking about the "COVID 15," referring to gaining 15 pounds during quarantine. But did people really gain weight? This question intrigued researchers. So they examined patient data from electronic health records. Specifically, they looked at 15 million patients’ weight changes the year prior to the start of the pandemic, and then weight change for one year over the course of the pandemic. As it turns out, 39% of patients gained weight during the pandemic, with weight gain defined as above the normal fluctuation of 2.5 pounds. Approximately 27% gained less than 12.5 pounds and about 10% gained more than 12.5 pounds, with 2% gaining over 27.5 pounds.

The role of stress in weight gain
There was a great deal of stress during the first year of the pandemic, and stress is associated with increased cortisol. Increased cortisol has been associated with increased intake of hyperpalatable foods, which are foods high in salt, fat, or both. There is also evidence that our bodies metabolize food more slowly when under stress. In addition, stress and high cortisol levels are associated with increased belly fat, which puts people at risk for diseases like heart disease and type 2 diabetes. To add to the list of unhealthy effects of stress on the body, high cortisol levels can reduce lean muscle mass, and this in turn has an impact on your metabolic rate. The less lean muscle mass you have, the lower your metabolic rate and the fewer calories you burn at rest. All of this is a set-up for weight gain and poor health with increased stress.

Not everybody put on pounds during quarantine
Some people respond to stress by not eating. These people ignore their hunger cues, and so some lose weight during times of stress. As it turns out, the electronic health record analysis revealed that 35% of patients lost weight during the first year of the pandemic. Few people were complaining about losing weight, so we heard less about it. The reasons for this are likely multifaceted. It is possible that people were sitting more and moving less. Thus, they lost muscle mass and gained fat (fat weighs less than muscle).

15/10/2021

Three easy mindfulness exercises to try
Here are three simple exercises you can try whenever you need a mental break, emotional lift, or just want to pause and appreciate everything around you. Devote 10 minutes a day to them and see how the experience changes your outlook. It’s time well spent.

Simple meditation

A quick and easy meditation is an excellent place to begin practicing mindfulness.

Sit on a straight-backed chair or cross-legged on the floor.
Focus on an aspect of your breathing, such as the sensations of air flowing into your nostrils and out of your mouth, or your belly rising and falling as you inhale and exhale.
Once you've narrowed your concentration in this way, begin to widen your focus. Become aware of sounds, sensations, and ideas. Embrace and consider each without judgment.
If your mind starts to race, return your focus to your breathing. Then expand your awareness again.
Take as much time as you like: one minute, or five, or 10 — whatever you're comfortable with. Experts in mindfulness meditation note that the practice is most helpful if you commit to a regular meditation schedule.
Open awareness

Another approach to mindfulness is "open awareness," which helps you stay in the present and truly participate in specific moments in life. You can choose any task or moment to practice open awareness, such as eating, taking a walk, showering, cooking a meal, or working in the garden. When you are engaged in these and other similar routine activities, follow these steps.

Bring your attention to the sensations in your body, both physical and emotional.
Breathe in through your nose, allowing the air to fill your lungs. Let your abdomen expand fully. Then breathe out slowly through your mouth.
Carry on with the task at hand, slowly and with deliberation.
Engage each of your senses, paying close attention to what you can see, hear, feel, smell, and taste.
Try "single-tasking," bringing your attention as fully as possible to what you’re doing.
Allow any thoughts or emotions that arise to come and go, like clouds passing through the sky.
If your mind wanders away from your current task, gently refocus your attention back to the sensation of the moment.
Body awareness

Another way to practice mindfulness is to focus your attention on other thoughts, objects, and sensations. While sitting quietly with your eyes closed, channel your awareness toward each of the following:

Sensations: Notice subtle feelings such as an itch or tingling without judgment, and let them pass. Notice each part of your body in succession from head to toe.
Sights and sounds: Notice sights, sounds, smells, tastes, and touches. Name them "sight," "sound," "smell," "taste," or "touch" without judgment and let them go.
Emotions: Allow emotions to be present without judging them. Practice a steady and relaxed naming of emotions: "joy," "anger," "frustration."
Urges: When you feel a craving or an urge (for instance, to eat excess food or practice an unwanted behavior), acknowledge the desire and understand that it will pass. Notice how your body feels as the craving enters. Replace the wish for the craving to go away with the specific knowledge that it will subside.

15/10/2021

Additional study findings
The study authors were interested in effects of physical activity and tissue-specific metabolism (the idea that some organs, such as the brain and liver, use more energy than other organs, and constitute a higher percentage of body weight in younger individuals) across the lifespan. Through various modeling scenarios, they determined that age-related changes in physical activity level and tissue-specific metabolism contribute to TEE across different ages; in particular, elevated tissue-specific metabolism in early life may be related to growth or development, while reduced energy expenditure in later life may reflect organ-level metabolic decline.

What are the take-home points of this study?
This study challenges previously held beliefs that metabolism correlates closely with organ-specific metabolic activity throughout growth and development, such that it is very high in infancy, childhood, and adolescence, and progressively declines throughout adulthood and old age. Instead, the authors observed that BMR was 30% higher than would be expected based on body and organ composition in children 1 to 20 years old, and 20% lower than expected in adults 60 and above. These deviations in expected TEE and BMR in childhood and old age support the notion that age-related metabolic changes may play a more important role than we previously gave them credit for. What’s more, these results strongly suggest we may no longer be able to blame weight gain in middle age on a slowed metabolism.

What can individuals do to promote weight management throughout life?
We must also acknowledge there are individual variations in energy expenditure that may affect a person’s weight trajectory or response to weight management strategies. However, the study findings do not negate our current understanding of how to achieve and maintain a healthy weight throughout life. Evidence still strongly supports

eating a healthy, balanced diet consisting primarily of whole foods in the form of fruits, vegetables, lean protein, and whole grains
maintaining an active lifestyle with a goal of at least 150 minutes of physical activity a week, including strength training to increase or maintain lean muscle mass
getting adequate rest, which for most individuals is seven to eight hours of sleep daily
managing stress through mindfulness, meditation, or other relaxing activities.

MAZA ครีมกันแดด คุณภาพดี ราคาถูก

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