As the “World’s Healthiest Foods” puts it, potatoes are an “exceptionally healthful, low calorie, high fiber food that offers significant protection against diseases”. Whether baked or steamed, potatoes offer many important nutrients for our body.
Potatoes help fuel an active lifestyle. For a fitness and health advocate like me, this veggie wonder offers nutrient-dense carbs and potassium that help power my athletic performance.
We know that carbohydrates are a key source of energy for both our brain and muscles. Potatoes have an exceptional amount of this, plus with potassium, which is an electrolyte that helps with muscle, cardiovascular and nervous system function.
Potatoes contain potassium, which is an electrolyte that helps with muscle recovery during workouts.
Throughout the entire Philippines, potatoes are one of the most popular vegetables, along with pechay (Philippine cabbage), sitaw (legumes) and sibuyas (onions). You can cook potatoes in a variety of ways, and they are included in most Filipino meals like Nilagang Baka, Menudo, Kalderate and Afritada. When they are prepared in a healthy way, potatoes are an excellent source of energy that packs a nutritional punch!
I am conscious of what I eat before and after lifting weights in the gym and potatoes play a big role in my workout routine. They are a great pre and post-workout snack. I usually have them boiled or mashed, but you can check out many amazing potato performance recipes at www.potatogoodness.com/recipe-category/performance/.
Why Is It Good For Athletes?
Potatoes Power Performance and Recovery as Pre/Post-Workout Snack – Carbohydrates are the major fuel source for the brain, nervous system and exercising muscles. Dietary carbohydrates are stored in the body primarily as glycogen in the muscle and liver. Unlike protein and fat, the body has limited carbohydrate reserves. These can be depleted in a single bout of exercise. I usually workout for as long as 1-2 hours and my body needs enough energy to last, so it’s important to consume enough carbohydrates daily to maintain glycogen, which is used as fuel during exercise. Consuming the right kind of carbs after your workout helps replenish them.
Potatoes Provide Affordable Nutrients – Eating healthy can be challenging for many reasons, not the least of them is cost. Many find that eating healthy can be expensive. Luckily, potatoes can provide key nutrients at an affordable price. Here in the Philippines, a kilo of potatoes costs only around Php 70 to Php 80 (just under US$1.50). I think potatoes seem to have the most affordable value in providing many important vitamins and minerals!
Athletes Love Fiber – And potatoes are a good source of dietary fiber. A medium-sized, skin-on potato contains 2 grams of fiber. Dietary fiber is the indigestible portion of a plant that is an essential component of a healthy diet and digestive system. It helps maintain normal bowel movements, controls blood sugar levels and lowers cholesterol.
There’s no question we reap lots of nutritious rewards from the lowly potato! Athletes and fitness enthusiast should take advantage of this superfood. Oh and yes, potatoes taste great, too. A definite win!
Potatoes USA recently partnered with UP Mountaineers for the recently held UPM Kalawang Chef, a challenge that dares teams to raise the game in their outdoor cookery. Contestants must incorporate a secret ingredient revealed only at the start of the cook-off. This year, the competition was held at the UP Vanguard and the mountain-climbing cooks were presented with their most nutritionally packed food to date, US potatoes.
US potatoes are now in the country thanks to Potatoes USA-Philippines, the organization tasked with making these particular taters known. US frozen, table stock and dehydrated potatoes are available in the local market, ready for different recipes running from main dishes to snacks, soups, salads and desserts.
I love potatoes! I’ve been eating them since I was a kid and now I consume them to give me proper nutrition for my workout. So my friends, go ahead and fuel your brain and body with real (super) food, for optimum performance!
For more information on US potatoes, and how it can power up physical and mental performance, visit www.potatogoodness.com/performance/ or like and follow Potatoes USA-Philippines on Facebook at www.facebook.com/PotatoesUSAPhilippines/
Did you know that there are some foods in palengke or whichever market you buy from, which require more energy to metabolize than we obtain from eating them? The result is commonly referred to as the negative calorie effect. One simple example? Water. It supplies no calories at all, but still requires energy to swallow and warm to body temperature.
These are the negative calorie foods combined.
Below is a list of other fruits and vegetables, which although they provide calories, the amount is less than we need to do nothing. We call this Basal Metabolic Rate or BMR: the amount of energy we need to breathe, circulate the blood, remove the toxins and filter it. But wait, that doesn’t count the energy we need to get out of bed, take a bath, use the toilet, or groom and dress-up.
So yup, we call these foods negative calorie foods, or in short, NCFs. These calls a tremendous boost for someone wanting to lose weight. Yup… but only if used properly. Healthy diet plans use items from not some, but ALL the main food groups.
From these, we get the nutrients to make the building blocks, which are necessary to maintain the body in a healthy state.
A diet mostly consisting of mostly NCFs, would result in us drawing our energy requirements from our muscles. This results in weakness and wasting of the body. Anorexics are a prime example. So use it wisely.
So how can we use NCFs without harming ourselves?
The answer is quite simple. Use them as part of, and to bulk up a balanced calorie-wise diet. For example, my favorite Kiwi (has vitamin C and fiber), 1 egg-white (protein), 2 slices wheat bread (carbohydrate), a pat of low-fat margarine (non-saturated fat) 1 cup of 1% milk (protein, carbohydrate, low-fat, calcium, vitamins), and voila. You’ve made an excellent, low-calorie but nutritious breakfast.
Can you find all the NCFs in this photo?
Summing this one up, here is the complete list:
Use these fruits and veggies wisely, for that good health!
The road to the education of energy drink consumption has been a long-standing battle of proving facts from fiction. With today’s lifestyle pace further progressing, keeping up with the demands to fulfill more in a day becomes more and more time and energy consuming. The emergence of energy drink has given active and lifestyle people a lifeline to get more things done. And if there is one truth about energy drink is that you can control what you consume, and knowing the truths versus the fictions will allow you to maximize its benefits when you need it most.
Truth vs Myth about Energy Drinks
#1: Energy drinks containing high levels of caffeine
MYTH. A 240ml bottle of the leading energy drink contains about 90mg of caffeine, in which compared to a medium or large-sized brewed coffee that has 3x more caffeine content confirms this is a myth. But more than the wake-up buzz, Energy drinks also have added ingredients such as B-vitamins, Ginseng, and Inositol which also help further boost your energy and mental alertness.
It is always best to check the back label of the product to give guidance for you to track how much caffeine an energy drink contains.
#2: Energy drinks are also sports drinks
TRUTH and MYTH. While there is no difference between Sports drinks and Energy drinks, it is more correct to say that Energy drinks can be used as sports drinks. They are both categorized as water based flavored drinks which may or may not contain electrolytes, vitamins and other nutrients. The ingredients energy drinks provide are intended to enhance physical performance especially before workout as it keeps you more stimulated for exercise. However, one should keep in mind that energy drinks are diuretics because of the caffeine content, which is why it’s important to partner this with continuous drinking of water.
#3: Energy drinks are not for children or people with caffeine sensitivities
TRUTH. As caffeine being the key ingredient found in energy drinks, thus the effects on sleeping habits, moods, and even appetite may be experienced. Similarly on how we keep our children away from coffee and sodas, drinking energy drink is also not recommended for them. There are also high caution given to people with caffeine sensitivity, and most especially pregnant women as this may affect the fetus development.
#4: Energy drinks cause palpitations and difficulty in breathing
MYTH AND TRUTH. The main bad reputation of energy drink derives from the issue of experiencing heavy palpitations that may bring about breathing difficulties. As we’ve established, caffeine is present in most of what we consume: energy drinks, sodas, teas, and even chocolates and nuts. People who are not used to consuming this ingredient, or at the very least, people who do not drink coffee, will have higher chances of experiencing the effects. Let it be known that it is not because the ingredient is not safe for the body, but solely because the body adjusts to this added stimulant.
#5: Energy drinks are not regulated
MYTH. The leading energy drink in the country has been in the market since 2006, and for more than a decade, it has continuously passed the strictest standards of the Food and Drug Administration (FDA). The key ingredients inside an energy drink are also the same ingredients that are present in the food we consume daily. Thus, with this regulation, Cobra, as the no.1 energy drink, is approved to be widely available in the Philippines.
As the leader of the pact, Cobra Energy Drink vows to educate the market by sharing information about energy drink ingredients and proper consumption habits; proving that after all, you are in control of your own energy.
Energy drink enables one to power through various day-to-day activities, from mid to high-level energy requirement. Cobra delivers both physical performance and mental alertness made for people who push productivity to the next level. What’s more is that it is also a more refreshing flavorful drink that also has performance-boosting ingredients.
What’s inside every Cobra Energy Drink?
Cobra Energy Drink contains safe levels of caffeine, and sugar as safe stimulants for instant energy boost and increased mental alertness. It also contains high-quality B-vitamins that help the body get more energy from the food that you eat.
Added ingredients are Taurine, which is an amino acid that aids the body’s metabolic process and known to have antioxidant properties; it also contains Ginseng to boost memory, concentration, and performances; and Inositol that aids in nerve functions.
Cobra being the no.1 energy drink in the country continues its efforts in providing truths about energy drinks. This gives people more knowledge on how energy drink plays a role in their active and busy lifestyles – and an understanding that if we take charge and stay informed, we have the power to control our energy.
As today’s Ash Wednesday marks the beginning of the 40-day period of Lent, here’s what you need to know when it comes to fasting and abstinence, especially for fitness enthusiasts like me.
The real deal about Fasting for Lent is that you should be able to eat only one full meal. If you want, you can separate this full one into two. Everyone is pretty much required to fast, around 18 to 59 years of age. The only exception is that if you are sick, you may not fast.
This is done only today (Ash Wednesday) and this coming Good Friday.
Abstinence on the other hand is required to everyone from 14 years old and above. The simple idea is to not eat meat during all Fridays of Lent.
A quick note though, abstinence should also be done today, Ash Wednesday and on Good Friday, too.
So today, you are REQUIRED to fast and abstain.
I got my diet under control compared to previous years. However, one thing i learned from last year is that I feel very ill when I fast just because I don’t have meat those days. So a pretty good substitute is to make sure you have a variety of alternatives ready to consume: Tanigue, a can of Tuna, Tilapia, and Boneless Bangus are my favorites.
It may limit the intensity and frequency of exercise for some. So at these times, I make sure I prepare a preworkout meal minus the prohibited, or an easier choice is simply a preworkout supplement.
Just remember it’s just a matter of choosing what we “give up” or “take on” during Lent. If I need extra protein on Fridays during Lent, I just eat a protein shake instead of beef or chicken. Does this conflict with the notion of fasting? In my opinion, I hate my protein shakes and am drinking them for purposes (which is completing my protein requirement for the day) other than enjoyment and hunger-satisfaction, so it’s OK. This isn’t “true” fasting because part of the point is to actually experience real hunger, but this day and age most people just refrain from eating meat but still eat around 3 meals and never have an ounce of hunger. So it’s still ALL UP TO YOU.
What I will probably do this year is force myself to eat nothing but 3-4 protein shakes for the course of the day… this will ensure I get enough protein, but also ensure I am aware of my fasting.
If you worry about your protein supplementation on Fridays, take more protein powder than usual.
We are not asked to give up meat or protein for 40 days, just on Fridays. As for what you give up or take on, that’s a personal decision that you need to make. When I was younger in high school or college I treated it like a game, seeing what the toughest thing would be for me to give up, like Jollibee spaghetti or Jolly Hotdog (lol), fries, Burger Machine, or other food in general. And then I would combine things the next year to make it harder. But now I have come to understand what the real meaning behind the sacrifice is, and it’s sometimes better to try to add something (like a prayer, charity work, or service) rather than trying to take something away. Whatever it is, it’s between you and God. So no need to feel obliged to tell others about it or share what it is you are giving up or taking up.
One last thing, most religious fasting will align with the principles of IF (Intermittent Fasting), which we will discuss really soon. Having said that, of course this will be detrimental if you’re on a bulk period. But don’t feel bad, just pick up where you left off when you’re done.
Maligayang Pasko naaaaa! But Christmas gain is New Year’s pain!
Puto-bungbong, bibingka, cakes, and lots of sweets are ready to conquer your body. But you can win this…
It’s just irresistible, but you can win this.
Starting early is the secret to avoiding the typical 10-pound holiday season accumulation of fat. (Malamang – you didn’t think it was muscle, did you?) Develop a few good habits before the start of Simbang Gabi and you’re likely to start 2018 weighing no more than you did before, maybe even less. Here are 5 tips that will help you through the holidays:
But wait, I’m talking about bad gains here alright? If you can munch on good macronutrients (carbs, proteins, and fats), then go ahead!
Conquer the festive holidays with a motivation to sustain a fit body!
Set a mental limit now on the food items that are your biggest temptation. It’s probably the Sanzrival for me. Chocolate cookies? Make 2 your limit at every holiday affair. Chocolate? Two pieces will probably satisfy your sweet tooth, especially if you eat them slowly, not in one bite. If it will make you feel better, remember that dark chocolate has some beneficial nutrients and antioxidants. If an alcoholic drink makes you put on pounds the previous years, this time ask the host for the smallest glass, and nurse it slowly. It will be easier if you tell yourself that it’s only until the holidays are over. (By then it might just become a good habit.)
Don’t go out to celebrate on an empty stomach. We always have this mentality of “Syet papagutom ako para marami akong makain mamaya!” Yup, it simply means you’re likely to eat more and drink more and indulge in more of those high-calorie appetizers. Eat a light fruit, say apple, on the way. Or maybe a pack of nuts or almonds.
When you get to the celebration, don’t hang around the feast table. The closer you are, the more likely that you’ll half-consciously keep reaching for food while you’re in a pleasant conversation. If it’s an unpleasant conversation, you’ll eat even more. Trust me, this is where things go like “O Jeff, kelan mo na balak mag-asawa?“, then *grabs another huge plate of food* Haha!
Make room on your body and rev up your metabolism. You probably won’t have as much time to exercise when the relatives arrive or you travel to them, so get in a few extra exercise sessions before the feasting begins. You might lose only 3 or 4 pounds in a month or two by exercising a couple more days a week, but if your routine includes resistance exercise (and I really think you should), the added muscle will raise your metabolic rate so that you’ll be burning more calories even while you sleep.
See? You only need to make a few minor adjustments in order to avoid gaining weight at any time of the year. If you can arrive at January 2nd weighing the same, or maybe less, than you did last year, it will give you a boost of confidence that will spill over into everything that you do in the future.
G? Then tweet this now!
I'M IN! Join me in the December #RFChallenge to make Christmas a GAINLESS Holiday! Click To Tweet
As the holidays come (this previous halloween included), people often joke about November being the first month that begins that downhill of your fit health, because of so many holidays jam packed into just a few months.
Imagine the next long weekends in the Philippines with vacation-filled holidays (ASEAN Week + extra school off, or TV + food binge nights). It’s hard to stay on track with eating clean when there are chichiryas to be had.
While we wholeheartedly believe that you should be enjoying yourself (that memories are always better cherished than macros), know that it’s still smart to practice at least some level of healthfulness during these months.
So, for the month of November, we’re giving you this very simple healthy eating challenge to you: eat a piece of egg a day! Maning-mani.
It’s hard to stay on track with eating clean when there are bibingka, puto-bungbong, and other festive foods right in front of your eyes. So here’s one that’ll sure make you feel good!
Seems easy enough as I’ve said, right? Yet when things get busy and parties are thrown, sometimes consuming your recommended daily amount of nutrients doesn’t even happen.
Starting tomorrow, we’re making sure you get all of those lovely nutrients and filling up on good, healthy eggs. That’s your healthy eating challenge! Eat a least a single piece of EGG, however you want it: sunny-side up, boiled, deviled, scrambled, as long as it’s an EGG, per day. And if you end up eating more – even better!
Easy, right? Isang itlog lang, bro.
THE RECOMMENDED DAILY AMOUNT OF EGG IS: With 6.29 grams of protein and just 78 calories, a simple hard-boiled egg is a food that can refuel your body and help control hunger. Eat a boiled egg for a snack or as part of a nutritious breakfast to take advantage of the nutrients it offers.
As for the egg yolks, four per week should be enough because they are high in dietary cholesterol, which increases blood cholesterol levels.
And as for me dose, I normally take more than 6 egg whites thru Pasteurized Liquid Egg Whites: easier to take with my protein drink without the munching!
To load those plates with eggs, because not only are you giving your body nutrients, you’re also crowding out the other bad foods that are trying to make it onto your plate because of feeling full. It’s a win-win! Let’s do this!
I'M IN! Join me in the November #RelatableFitness Challenge to eat ONE EGG every day! Click To Tweet
The huge world of healthy eating is fast evolving. You’ve heard the healthy choices on whole grains and how it affected your overall health: the fiber-rich foods, the protein packed beans, and more. Sometimes you might actually hear terms that you might have probably heard from a certain animal feed, and then boom… you’re seeing it served right on your healthy plate of food.
Yeah, because this particular product trended 4 years ago here in the Philippines claiming that livestock farmers can possibly lower their production costs by introducing THIS as a cheaper feed alternative.
That’s how sorghum’s story came down.
Sorghum: The new quinoa?
For those who are new to this tiny white binatog-looking grain: Sorghum, a cereal grain, is a gluten-free cereal grain thought to be native to Africa. Other names of this wonder grain are: great millet, Indian millet, milo, durra, or shallu. The plant likely originated in Africa, where it is a major food crop, and has numerous varieties. And one thing you must know about this wonder grain… Sorghum is one of the top five cereal crops in the world.
Here in our country, Sorghum are grown and harvested in Ilocos Norte, a province located in Northern Philippines.
There is an obvious growth in the healthy food industry, particularly in the gluten-free market. The said diet and incorporation grains similar to sorghum has since been adopted by many people disgnosed with autism, ADHD, and IBS (irritable bowel syndrome).
Nevertheless, while sorghum is affordable to buy, don’t underestimate the nutrients this affordable grain brings: while Quinoa provides around 14.12g of protein per 100g serving, Sorghum can provide 11.3 grams, which is not totally bad give the price difference. Also take note that while other whole grains need to be hulled because their outer parts are inedible, not sorghum… which means this grain retains all the nutrients it has to offer.
A single serving of sorghum also contains 48% of your daily recommended intake of dietary fiber, means that your digestive tract will keep your food moving along rapidly, preventing cramping, bloating, constipation, stomach aches, excess gas, and diarrhea.
Here’s what else sorghum brings to your body:
Rich in natural nutrients
Aids in muscle formation with high content of protein, which is best paired with an active lifestyle
With high amounts of Calcium, Iron and Potassium, it promotes better blood circulation and bone formation
Less Calories, sugar & sodium
Excellent staple for diet
My First Try
We’ve decided to pair it up with our Pan-Fried Chicken in Corn Sauce (wow double grain haha!) as an alternative to rice. The instructions are simple: just boil a cup of sorghum with 3 cups of water in medium to low heat. This process will take around an hour (a little longer than when you cook white rice) so you must be a little patient.
Soon as the entire pot dried up, here’s how it looked like:
Sorghum as our rice alternative
The texture, like I said earlier, looks just like Binatog (for those of you who knows this). I wonder how this will go with adding grated coconut, sugar, and condensed milk? Definitely something to try out next. But for now I wanted to check it, try it as it is: no nothing. Just pure sorghum. And it didn’t fail us.
One more thing, it makes you feel really full! So hello nutrient packed goodness + busog feels!
A wide variety of recipes using sorghum can be found online and in cookbooks, particularly those catering to a gluten-free diet. These recipes include muﬃns, breads, pizzas, pastas, casseroles, cookies, cakes, pies and more. I yet have to try one of those soon and I’ll be writing about it once I have. Oh and did you know, you can also pop Sorghum, just like popcorn! A next on my recipes definitely.
Final Rating: (4.4/5)
It’s strange: the timing of being able to try Sorghum just TWO weeks before my bulking cycle period starts. It’s like a perfect coincidence as I’m about to eliminate white rice from my diet during bulking and suddenly, a better alternative came out.
So YES, Sorghum is highly recommended. The price is right, the taste is almost close to eating rice with the bigger and better health benefits, and is a great jump start for someone who wants to have a huge leap to getting fitter and better! If you haven’t encountered sorghum yet, trust me… it’s only a matter of time before you do.
Give Sorghum a try.Sorghum Price in the Philippines
Wholly Grain Sorghum is available in eseable packs of 500g, 1kg, and 2kg packs:
2kg – 220.00
1kg – 120.00
500g – P70.00
I told you it’s cheap!
About Wholly Grain
Wholly is the natural leader for healthy snacks and staples in. With their newest product, Sorghum, Wholly Grain introduces a more nutritious alternative to any grain in the Philippine market. For more information about Wholly Grain, check out their Facebook Page at https://www.facebook.com/WhollyGrain/.
There are a plethora of nutritional strategies adopting different ratios of carbohydrates to protein to fat. While some people are carbohydrate sensitive and do better on with a low-carb diet strategy, others simply cannot do without carbs or need to watch their fat intake.
This Macronutrient Calculator allows you to choose the diet strategy you want and does the hard work of calculating your daily intake of carbohydrate, protein and fat for you.
Macronutrient Calculator: How To Use
Simply enter the number of calories you wish to consume per day. Then either select one of the common diet ratios or enter your own macronutrient percentages in the boxes below (just make sure it adds up to 100%). You can also choose the number of meals you want to eat per day.
This then allows the calculator to compute the amount of calories, carbohydrate, protein and fat you should consume within each meal. Then simply click Calculate.
When the words oils and fats are mentioned, a lot health-conscious individuals just go panic and tend to run for cover. What they actually fail to realize is that there are good fats and bad fats. Did you know that complete avoidance of intake of some oils and fats would actually be detrimental – rather than beneficial – to your health?
Are you taking enough fish oil from food? Or are you taking supplement?So What’s With Fish Oil?
You might have heard this, but just in case, essential fatty acids must always be part of our daily diet – without them, we take one step closer to our deaths… okay I’m a bit exaggerating. But in a way, it really does take you right there.
Essential fatty acids are divided into two families: Omega-6 and Omega-3.
Omega-6 vs. Omega-3
Physicians and scientists are of the same opinion that the cause behind increasing cases of heart disease, hypertension or high blood pressure, obesity, diabetes, premature aging and certain kinds of cancer is none other than an imbalanced intake of omega-3 and omega-6.
Omega-6 can be found in vegetable oils. Examples are corn oil and soy oil, which also contains high amounts of linoleic acid.
Omega-3 EFAs on the other hand can be found in marine plankton (familiar with the old brand back in grade school… Squalene?) and walnut and flaxseed oils.
Get ready for a little nosebleed from here on…
Fatty fish and fish oils contain Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA), fatty acids that have been observed to provide many benefits to the human body. The two essential fatty acids, EPA and DHA, are both helpful in preventing atherosclerosis, heart attacks, depression and various forms of cancer. Fish oil-supplemented food have also proven to be useful in treating illnesses like rheumatoid arthritis and even diabetes, a common illness us Filipinos usually have.
This is what I always take daily: Kirkland 1000mg Fish Oil softgel capsules.Any Other Fish Oil Benefits?
There are a lot more illnesses and situations in which intake of fish oil has proven to be significantly beneficial:
Making the Heart Healthier
The heart is inarguably one of the most important parts of our body and having an unhealthy heart means having to suffer a rather limited lifespan. Naturally, it’s in our best interests to keep our hearts happy and healthy and one way of doing that is eating food that contains fish oil, or taking fish oil supplements.
Fish to Become Thin
Surprising eh? A study had revealed that fish consumption can be used against hypertension and obesity. A weight-loss diet which includes a regular amount of fish consumption can be quite effective in reducing blood pressure and improving glucose tolerance!
Fish Oil to Combat Asthma
People suffering from respiratory problems like asthma tend to be perceived as unfit and unhealthy. You should now be pleased to learn that certain studies have revealed the benefits of fish oil for asthma-burdened-individuals.
2 softgels is my daily regimen. Ask your doctor for your own recommended dose.So Find Your Dose
Just like fatty food, alcohol, or sinful sweets, nothing is good when consumed or used excessively but complete avoidance of a particular food type is equally harmful as well. Personally I’m taking 2 1000mg Kirkland Fish Oil daily, one in the morning and one in the afternoon. If you really want to make sure, go ahead ask your nutritionist for the right amount of fish intake for your age and health status.