Author: Grace Banal

I want to share with you something that’s not commonly talked about:

The STAGES of CHANGE Model for people who are feeling overwhelmed and unsure how to start eating healthier.

Whether it’s confusion about proper nutrition, lack of confidence in making lasting changes, or fear of failure, these feelings can prevent people from taking the first step.

So, I created this guide to help you understand where you currently are in your journey and provide clear, actionable steps to move forward confidently.

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Step 0: Identify Your Stage of Change

Understanding where you are in your health journey helps you tailor your actions and avoid feeling overwhelmed.

Reflection Exercise: Which stage are you in?

• Precontemplation: Are you currently NOT thinking about making changes to your diet or physical activity?
• Contemplation: Are you thinking about starting, but not sure where or how to begin?
• Preparation: Have you started researching or planning for healthier habits?
• Action: Have you already made changes but are unsure if they’ll stick?
• Maintenance: Have you made consistent changes but need help sustaining them?

Action Tip: Take a moment to reflect on where you see yourself in these stages. Take note of your stage and use it in the following exercises to determine how to start and move forward.

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Pre-contemplation Stage

Step 1: Explore Your Relationship with Food

If you’re not focused on making any changes to your eating habits right now – that’s okay. My role as a coach is to understand where you’re coming from and support you in any way that feels right for you.

Reflection Exercise:

How do you feel about your current eating habits? Are there any aspects of it you enjoy or don’t enjoy?

Sometimes, small changes in our diet can make you feel more energized or improve how you feel day to day.

What You Can Do:

• Spend a few days noticing your eating patterns and how you feel afterward. Observe without judgment, recording any feelings (physical or emotional) you notice after meals. For example, you could track energy levels, mood, or any physical symptoms.
• Reflect on aspects of life you’d like to improve, such as energy levels, mood, or physical fitness.
• You may want to follow me on social media or read my blogs for small, digestible information about healthy eating.
• Start with mindful eating – taking a few moments before each meal to notice your hunger and fullness levels. This can help you connect with your eating habits and potentially spark curiosity without requiring dietary changes.

You don’t have to make any decisions immediately, but I’m here to support you if and when you’re ready.

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Contemplation and Preparation Stage

Step 2: Start Small and Build Confidence

Feeling ready but unsure how to begin? The key to starting a successful health journey is to begin with small, achievable steps that build your confidence and create momentum. Focus on actions that are easy to implement but provide a sense of accomplishment.

Actionable Steps to Begin:

• If you’re not sure where to start with your diet, begin by making one meal a day healthier. For example, swap a sugary coffee and cookies for oatmeal with fruit or whole wheat bread with peanut butter.
• Swap out one snack a day for something healthier, like fruits, nuts, or yogurt. These small changes will set the foundation for better habits.
• Exercise doesn’t have to be daunting. If you feel overwhelmed by the idea of working out, start with just a 10-minute walk each day. Then, gradually increase your time or intensity.
• Drinking more water is a simple and effective step toward a healthier lifestyle. Aim for 6-8 glasses a day, and carry a water bottle with you as a reminder.

Action Tip: Choose one small action from the list above that resonates with you. Start with this step tomorrow and track your progress for one week.

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Step 3: Address Barriers and Find Your “Why”

When feeling overwhelmed, it’s essential to identify what’s holding you back and what motivates you to make changes. Understanding your barriers and focusing on your “why” can give you the clarity and drive you need to take action.

Common Barriers:

• Fear of Failure: The fear of starting and failing can be paralyzing. Start with small, achievable goals to build confidence and view each step as progress, not perfection.
• Lack of Time: A busy schedule may leave you feeling like there’s no time for healthy habits. Integrate quick, healthy habits into your routine, like adding 1/2 cup of veggies every dinner or choosing nutrient-dense snacks, to make healthy eating manageable.
• Not Knowing Where to Start: There’s so much conflicting information about health that it can be confusing. Focus on simple, foundational changes like adding more fiber and drinking water, and build gradually as you gain knowledge and confidence. Consulting with a dietitian provides personalized, expert guidance to help you confidently take the first steps toward healthier eating, cutting through the confusion of conflicting information.

Finding Your “Why”:

Your “why” is the deep, personal reason for wanting to make a change. It’s what will motivate you when things get tough.

Action Tip: Write down one or two barriers that you feel are preventing you from starting your health journey, and find ways to address these barriers. Then, write your “why” – your personal reason for wanting to live a healthier life.

For example:

“I tried dieting before and I’m scared of failing again. This time, I will focus on small but sustainable changes”.

“I want to feel more energized so I can be more productive in my business / career and spend more quality time with my family.”

Post your “why” somewhere visible to remind yourself of your purpose.

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Preparation and Action Stage

Step 4: Take Action with Confidence

Ready to take action? The key is to take action without overthinking – even small steps make a difference. As you start, remember that progress is more important than perfection.

Simple Action Plan:

1. Choose one small goal to focus on each week, such as eating a vegetable with every meal, walking for 30 minutes three times a week, or drinking more water. Avoid setting too many goals at once, as this can lead to feeling overwhelmed.
2. Keep a journal or use an app to track your actions and reflect on how they make you feel. This will help you stay consistent and build confidence.
3. Each time you reach a goal – no matter how small – celebrate it. Whether it’s choosing a healthy snack, completing a workout, or drinking more water, acknowledging your efforts reinforces positive change.

Action Tip: Write down one goal for the week (e.g., “I will add a vegetable to one meal per day”). Track your progress by noting when you achieve your goal. Reflect on how it makes you feel physically and emotionally.

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Action and Maintenance Stage

Step 5: Build Support and Accountability

Consistency is key and change is easier when you don’t have to do it alone. Seek out people or tools that provide support and hold you accountable. This could be a friend, family member, a coach, or even an online community.

Ways to Build Accountability:

• Tell a friend, family member, or accountability partner about your weekly health goal. Check in with them regularly to share your progress.
• Engage with a group or community of like-minded individuals focused on health goals. This could be an in-person group or an online community.
• Use a habit-tracking app or smartwatch to monitor your steps, water intake, or meals. Many apps also provide reminders and progress charts to keep you motivated.

Action Tip: Reach out to one person who can support your health journey and ask them to be your accountability partner. Alternatively, find an app or community to join that aligns with your health goals.

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Take Your First Step Toward Lasting Health

By understanding your starting point and following small, actionable steps, you can confidently take your first step toward a healthier lifestyle.

With support, consistency, and clarity, you’ll find yourself moving forward toward lasting change.

Final Action Tip: Want more structured guides and action tips? Access the START Mini Nutrition Program now.

This 1-Month Nutrition Program is for Filipino adults who are feeling overwhelmed and unsure where to begin.

You can try Week 1 for free to jumpstart your health journey without hesitation.

Click the link below to START building confidence in sustainable healthy habits and nutrition choices. 👇

START 2025 with Healthy Eating Habits

Wishing you a year filled with growth, health, and happiness,

Grace

A Deeper Look into Why We Eat More Than We Need

The Problem: Why Do We Eat More Than We Need?

Picture this: You’re at a buffet, surrounded by endless trays of food. The first thought that comes to mind?

“Kailangan kong sulitin yung binayad ko.”

Or maybe it’s a holiday dinner, the table overflowing with dishes you only see once a year. You pile your plate high, even though your stomach is already full, thinking,

“Sayang naman, minsan lang to.”

It’s not just about the food itself. It’s about something deeper – a belief system that many of us carry without realizing it. This belief is rooted in what’s often called the scarcity mindset.

What is the Scarcity Mindset?

The scarcity mindset a.k.a poverty mindset isn’t just about financial scarcity. It’s a mental framework that assumes resources – whether money, time, or food – are limited and fleeting. It’s a belief that we must take everything we can now because we might not have it later.

For many, this mindset develops early in life. If you grew up in an environment where food was limited or where treats were rare, you may have learned to associate abundance with urgency. Holidays, buffets, and celebrations become an excuse to overindulge because these moments feel like your only chance to “feast.”

The psychology behind this is fascinating:

1. Scarcity Drives Overconsumption. When you perceive something as scarce, your brain amplifies its value. Food becomes not just nourishment but a symbol of opportunity. Your brain says, “Kain lang nang kain, minsan lang mangyari ‘to.”
2. Emotional Attachment to Food. Food often carries emotional weight – comfort, celebration, or nostalgia. When paired with the scarcity mindset, these emotions intensify, leading to behaviors like overeating to avoid missing out on those feelings.
3. Cultural and Social Reinforcement. Many cultures celebrate abundance with food. Think of the Filipino concept of “handa” during fiestas – a symbol of prosperity. Overindulgence isn’t just acceptable; it’s encouraged. Combine this with a history of scarcity, and the result is a powerful driver for overeating.

Why This Matters

At first glance, overeating during special occasions might seem harmless. But over time, this habit can take a toll:

• Physical Health: Overeating can lead to weight gain, bloating, and long-term issues like obesity, high blood pressure or diabetes.
• Emotional Health: The guilt and regret that often follow overeating create a negative cycle of shame and avoidance.
• Relationship with Food: Overindulgence reinforces the idea that food is something to be “taken advantage of” rather than enjoyed mindfully.

But perhaps the most significant consequence is this:

The poverty mindset keeps you trapped in a cycle of scarcity, even when abundance is available.

It convinces you to act out of fear rather than intention.

A New Way to Think About Food and Abundance

The first step to breaking free from the poverty mindset is recognizing that food isn’t going anywhere. You don’t need to eat everything today because you’ll have another meal tomorrow. Here’s how you can start shifting your perspective:

1. Reframe Scarcity as Choice. Instead of seeing a feast as your only opportunity, view it as one of many moments to enjoy food. Tell yourself, “Hindi ko kailangang kumain nang madami dahil may iba pa namang handaan / kainan”.
2. Focus on Quality Over Quantity. True abundance isn’t about how much food you consume but how much you savor the experience. Choose the dishes you truly enjoy and leave the rest.
3. Connect with the Moment. Celebrations aren’t just about food – they’re about connection, joy, and gratitude. Shift your focus from what’s on your plate to who’s at the table.

Actionable Insights to Overcome Overeating

Here are practical steps to help you eat mindfully and break free from the poverty mindset:

1. Practice the One-Plate Rule. At buffets or celebrations, limit yourself to one plate. Make it balanced: half vegetables, one-quarter protein, and one-quarter carbohydrate-rich foods.
2. Pause Before Seconds. When tempted to go back for more, take a moment – about 5 – 10 minutes. Ask yourself: “Am I still hungry, or do I just want to try everything?”
3. Set an Abundance Affirmation Before meals, remind yourself: “Lagi namang may masarap na pagkain. Hindi ko kailangang kainin lahat ngayon”.
4. Reflect on Emotional Triggers. Are you eating because you’re hungry, or because of nostalgia, stress, or social pressure? Identifying the “why” behind your eating helps you avoid mindless eating and make intentional choices.
5. Redefine Leftovers. Many people overeat because they fear wasting food. Instead, embrace leftovers as an opportunity to enjoy the same delicious meal later.
6. Celebrate Mindfully. Choose two or three dishes you love, savor them, and skip the rest. Focus on the experience, not just the food.

Final Thoughts: Redefining Abundance

The poverty mindset teaches us to fear scarcity, but the truth is, we live in a world of abundance. Food isn’t going anywhere.

Celebrations aren’t diminished by eating less – they’re enriched by enjoying every bite mindfully.

The next time you find yourself tempted to overeat, ask yourself:

“Am I acting out of fear, or am I honoring my body and my health?”

True abundance comes not from how much you consume, but from how much you value yourself in every choice you make.

Join my newsletter for more resources that help you build healthier eating habits – sample meal plans, free nutrition coaching materials and other insights – delivered straight to your inbox.

The 5 Stages of the Problem

Have you ever experienced these 5 stages of stress eating?

1. Work, personal responsibilities, or emotional challenges trigger chronic stress.
2. Then, you use food as a coping mechanism for comfort and stress relief.
3. Over time, this becomes a habitual response, leading to uncontrolled eating, especially with high-calorie or sugary foods.
4. Emotional eating then results in weight gain, impacting your physical health.
5. You experience guilt after binge episodes, leading to a cycle of stress and emotional eating.

Or the 5 stages of cravings?

1. You experience hormonal changes, stress, or emotional states.
2. You give in to frequent snacking, especially on unhealthy, processed foods.
3. These behaviors become reinforced over time, making cravings harder to control.
4. You struggle with portion control and end up consuming more calories than needed.
5. Cravings and overeating contribute to weight gain, which leads to frustration and feeling trapped in the habit.

If you experience these, you are definitely NOT alone.

For most of my clients, they experience stress and cravings as major hindrance to being consistent with eating healthy, slowing down their progress and sometimes, making them think about quitting altogether.

The Pain Point – Why Cravings and Stress Eating Matter

Cravings are often triggered by emotional states or hormonal fluctuations, leading to a vicious cycle of overeating and feeling guilty. Emotional eating, on the other hand, often serves as a coping mechanism for managing stress, anxiety, or fatigue.

These behaviors, reinforced by the brain’s reward system, create a vicious cycle that disrupts your relationship with food, drives weight gain, and increases the risk of chronic conditions like obesity, diabetes, and heart disease. Emotionally, the guilt and frustration compound, leaving you feeling out of control and far from your health goals.

Breaking this cycle requires a clear plan: understanding the emotional and biological roots of cravings, building healthier coping mechanisms, and developing strategies to regain control of your eating habits and restore your confidence.

My Perspective as a Nutrition Coach

What I noticed among clients I talked with during assessments/consultations is that people often misunderstood cravings and stress eating as just weaknesses or a lack of discipline. After coaching clients with obesity and mental health struggles for more than a decade, I learned that cravings and stress eating are actually deeply embedded in our biology and psychology.

Cravings aren’t just about wanting that slice of cake or bag of chips – they’re signals from the brain, shaped by emotions, past experiences, and physiological needs.

I realized, although just recently, that understanding cravings and stress eating in this light can change the way we respond to them, empowering us rather than leaving us feeling defeated.

A Different Way to View Cravings and Stress Eating

By knowing the science behind cravings and stress eating, we can approach them with understanding and create strategies to address their root causes effectively.

1. Cravings often stem from our body’s natural response to stress and energy needs. When we’re stressed, our brain releases cortisol, a hormone that can make high-calorie foods seem even more appealing because, historically, these foods helped us survive. Cravings, in this sense, aren’t a sign of failure – they’re an attempt to self-soothe and restore balance.
2. Stress eating is frequently our response to an emotional trigger rather than physical hunger. Our brains have learned that certain foods can bring comfort and distraction. When we understand that these cravings often mask a deeper need (like rest, connection, or relief from pressure), we can start responding to the real root of the issue rather than just silencing the symptoms with food.
3. Cravings and stress eating are often the result of habitual responses to specific triggers, like reaching for sweets after a hard day. These patterns can create mental shortcuts, making it easier to reach for snacks rather than finding other ways to cope with our emotions.

How I Help My Clients Manage Cravings and Stress Eating

Now we know that cravings are not just weakness but rather a response rooted in biology, emotions, and habits. Hence, management of cravings and stress eating should focus on strategies that address both the body and mind.

1. Acknowledge and Label the Craving

When a craving hits, take a moment to pause and name it. Example:

“This is stress-induced,” or

“This is my body seeking comfort.”

Acknowledging and labeling the craving helps you detach from it, making it less overwhelming.

Ask yourself, “What am I truly hungry for?” If it’s emotional comfort, consider alternatives to meet that need without food.

2. Practice the 5-Minute Delay Rule

Delay gratification by waiting five minutes before acting on a craving. During that time, take a few deep breaths, drink water, or go for a short walk. This pause helps reset your stress response, giving you time to decide whether it’s true hunger or just a fleeting craving.

3. Nourish with Protein and Fiber

Intense cravings can sometimes be a sign of imbalance in blood sugar. Eating balanced meals with protein and fiber throughout the day can keep your blood sugar stable, helping prevent the intense urge for quick, sugary fixes when stressed. This is also the reason why I am not fond of diets such as very low carbohydrate diet or intermittent fasting.

4. Build an Emotional First Aid Kit

Identify and commit to non-food strategies for managing stress. Create a “toolkit” that could include activities like journaling, meditation, or calling a friend. Practice using this toolkit regularly, so it becomes your go-to in times of stress rather than food.

5. Allow Space for Cravings

Instead of forbidding yourself from certain foods, practice mindful indulgence. If you truly want something, allow yourself to enjoy it slowly and with full attention. Research shows that this can reduce the urge to overeat because your brain registers satisfaction more fully.

Final Thoughts

Managing cravings and stress eating is about tuning into our bodies and minds with compassion. By shifting the perspective from seeing cravings as weaknesses to understanding them as signals, we gain control. It’s a matter of developing self-awareness and having tools on hand that meet our needs without solely relying on food.

When we approach cravings and stress eating with curiosity rather than judgment, we can turn these challenges into opportunities for growth and self-care.

Join my newsletter for more resources that help you build healthier eating habits – sample meal plans, free nutrition coaching materials and other insights – delivered straight to your inbox.

In my 16 years as a dietitian specializing in medical nutrition therapy, I’ve worked with countless individuals navigating complex health challenges – from obesity and diabetes to PCOS and disordered eating.

One common thread in these conversations is the allure of low-carbohydrate (low-carb) and very low-carbohydrate diets (VLCDs), often branded under various labels like ketogenic or low-carb intermittent fasting (LCIF). These dietary approaches have surged in popularity due to their potential for rapid weight loss and blood sugar management.

But before anyone jumps on the low-carb bandwagon, it’s essential to understand the nuances and long-term implications of these dietary choices.

Looking Beyond the Hype of Low-Carb Diets

Most people view low-carb and VLCDs as a shortcut to achieving their health goals – a quick fix that promises a leaner body and better metabolic health. What is often overlooked is the sustainability and overall impact on one’s lifestyle and relationship with food. The typical perception is that carbohydrates are the enemy, a mindset reinforced by flashy before-and-after transformations and viral success stories. In this blog article, let’s peel back the layers and take a pragmatic, empathetic look at how these diets truly function and who they might actually benefit.

The Physiology of Carbohydrate Restriction

Low-carb and VLCDs operate on a simple principle: restricting carbohydrates reduces insulin spikes and promotes the utilization of fat as a primary energy source.

This shift can be beneficial for those with insulin resistance, such as individuals with type 2 diabetes or PCOS, where blood sugar management is key. The reduction in carbohydrate intake forces the body into a state of ketosis (in VLCDs), where fat is metabolized into ketones for energy.

While this metabolic shift can indeed result in weight loss and improved glycemic control, it’s not without trade-offs.

What About Sustainability and Quality of Life?

The true challenge of low-carb and VLCDs lies in their long-term sustainability.

How many people can realistically avoid rice, bread, pasta, and fruits indefinitely? The initial enthusiasm often wanes as cravings for more diverse meals set in, leading to cycles of restriction and bingeing.

This pattern can be particularly damaging for those with a history of disordered eating, as it reinforces an all-or-nothing mindset.

In my experience, the most successful approach to nutrition for managing lifestyle diseases is not just about short-term gains but cultivating a sustainable, balanced relationship with food.

For many, this means embracing moderate carbohydrate consumption, focusing on high-quality sources like whole grains, fruits, and vegetables rather than refined and processed options.

How I Teach My Clients to Embrace a Sustainable Low-Carb Diet

When needed, I guide my clients to adopt a low-carb lifestyle that lasts by focusing on balanced nutrition, enjoyable meal plans, and practical strategies that fit their busy lives.

1. Instead of cutting out carbs completely, prioritize those that offer high nutritional value – fiber-rich vegetables, legumes, and whole grains. These foods not only support metabolic health but also contribute to long-term satiety and gut health.
2. Pair carbohydrates with proteins and healthy fats to moderate blood sugar levels and prevent energy crashes. For instance, a balanced plate might include grilled tuna, brown rice and sauteed leafy vegetables, and a side of low glycemic index fruit such as orange.
3. One-size-fits-all solutions rarely work. Observe how different carbohydrate sources affect your energy, mood, and satiety. Personalized nutrition is key to finding what works for you in the long run.
4. Adopt an 80/20 approach where 80% of your meals follow structured, nutrient-dense guidelines, and 20% allow for flexibility. This strategy reduces the psychological burden of restriction and supports better adherence over time.
5. Engage with a dietitian who can help tailor your approach based on your unique health status, preferences, and goals. Guidance can be invaluable in navigating the complexities of nutritional science and staying on track.

BONUS Resource: Pinoy Low Carbohydrate Meal Plan

Final Thoughts

Low-carb and very low-carb diets have their place, particularly for those managing specific conditions like insulin resistance and type 2 diabetes. However, they should not be seen as the universal answer to health and weight management.

The goal is not just to follow the trend but to build a sustainable lifestyle that respects your body’s needs, promotes a positive relationship with food, and supports your long-term well-being. As a dietitian and nutrition coach, I advocate for balance – where science meets practical, real-life application.

A diet that works is not just one you can follow for weeks but one you can live with for years, nurturing not just your body, but your entire self.

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Receipt No 1: It has more than just vitamin C

All macronutrients (carbs, protein and fats) – and micronutrients (vitamins and minerals) are essential for both innate (first line of defense) and adaptive immunity (body’s ability to recognize and defend itself against specific pathogens or foreign substances).

Different nutrients work together to help immune cells grow, work better, and communicate with each other, which is important in fighting infections.

Reference: Tourkochristou et al (2021). The Influence of Nutritional Factors on Immunological Outcomes. doi: 10.3389/fimmu.2021.665968

Receipt No 2: No guts, no immunity

The foods we eat affect the diversity and composition of bacteria in the gut, which in turn affect immune cells. Dietary fibers impact the intestinal barrier, immune cells, and the production of short-chain fatty acids (SCFAs) that help maintain the balance of the gut microbiome and regulate immune function.

In fact, adults who consume plant-based diets have a lower risk of developing severe COVID-19, which may be related to their increased fiber intake.

Reference: Venter et al (2022). Role of dietary fiber in promoting immune health—An EAACI position paper. https://doi.org/10.1111/all.15430

Receipt No 3: Run away from red flags

Eating a diet that is limited in variety and lower in nutrients can have a negative impact on your immune system.

If your diet is primarily high in trans-fat, saturated fat and refined carbohydrates and low in fruits and vegetables, your intestinal microorganisms may get disrupted, resulting in chronic inflammation of the gut and associated decrease in immunity.

Reference: Harvard TH Chan School of Public Health. Nutrition and Immunity. https://www.hsph.harvard.edu/nutritionsource/nutrition-and-immunity/

Overall, a diet that is adequate in fiber, plant-based food and less in unhealthy fats support a healthy immune system.

Practical tip: Build your immune-boosting Pinggang Pinoy:

1. Grow – some days we eat plant-based protein (beans, seeds, nuts and legumes), some days we eat animal-based protein (fish, chicken or lean meat, in moderation)
2. Glow – colorful array of local fruits and vegetables
3. Go – fiber-rich whole grains (brown rice, whole corn kernel, rolled oats), root crops and tubers (potato, kamote, gabi, ube).
4. Keep portion sizes in check by looking the spaces occupied by Go, Grow and Glow foods on your plate.

Start today by eating more nutrient-rich carbohydrate foods. For example, 1 medium-sized potato contains fiber, protein, potassium, iron, vitamin C and vitamin B6. Have some boiled or baked potatoes (better with skin!) as your main carbohydrate source to boost your meal’s nutrient profile. Don’t forget your veggies, lean or plant-based protein, and end your meal with fruit as dessert. Your gut and immune cells will thank you.

Kain po!

This post is sponsored by Potatoes USA – Philippines. All opinions stated above are my own and references are indicated in the full article.

What if I tell you that:

• Those who don’t eat breakfast regularly have a higher risk of obesity risk and reduced activity and performance during the day [1]
• Breakfast helps improve daily routine activity, brain function, memory recall, children’s performance, and women’s health [2]
• Breakfast consumption is positively correlated with motivation and academic achievement of students,

…will you now MAKE TIME to cook breakfast for you and/or your family?

To nudge you into saying YES, let me share with you an easy breakfast recipe that helped me and my clients make eating healthy breakfast a habit:

Easy Yummy Potato Frittata

3 servings

Ingredients:

• 300 grams frozen potatoes
• 3 eggs
• chopped bell pepper
• chopped parsley

Materials:

• Air fryer / oven
• Small baking pan (foil / aluminum) that can fit inside an air fryer

Procedure:

1. Put frozen potatoes in a small baking pan that can fit inside the fryer. Bake / Air fry at 180°Cfor 20 minutes. Set aside.
2. Using a wire whisk or fork, mix egg and parsley. If using plain frozen potatoes, season with salt and pepper to taste. Mix thoroughly to make the eggs fluffy.
3. Pour the egg mixture over cooked potatoes. Top with chopped red bell peppers.
4. Place pan inside the air frier or oven and cook at 160°C for 20 – 30 minutes. The mixture is cooked through if the edges pull away from the sides of the pan. Or insert a toothpick or knife in the middle of the mixture – these should come out clean.

This yummy recipe only calls for 4 basic ingredients and 4 easy steps. No tedious peeling required because this recipe takes advantage of “convenience foods” like frozen potatoes and turns them into healthier breakfast. You can eat it before you go or take it as a baon.

When you make time to fuel up each morning, you can focus more on your tasks at hand and you get extra energy to take on surprise challenges at work, school or at home.

Remember:

1. Try this recipe this week
2. Make healthy breakfasts a habit and
3. Feel the difference in your energy and overall health.

Let’s make time for healthier mornings, ok?

Kain po.

#PotatoNutrition #PotatoPower #USPotatoes #TeamPotato #TeamPotatoPHL #PotatoesUSA #PotatoesUSAPHL #SponsoredPost #Breakfast #PotatoFrittata

This post is sponsored by Potatoes USA-Philippines. All opinions are mine and values for nutrition information are based from the USDA Food Data Central.

References:

[1] https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/s12986-020-00526-z

[2] https://www.researchgate.net/publication/343245454_Importance_of_breakfast_and_health_benefits_A_review

[3] https://www.frontiersin.org/articles/10.3389/fpsyg.2021.700989/full#main-content

Nutrition per serving:

Energy: 258 kcal

Carbohydrates: 30 g

Protein: 9.8 g

Fiber: 2.8 g

Potassium: 560 mg

Vitamin C: 35.6 mg

Fat:  11.5 g (18% of total calories)

Sodium: 98.3 mg

Cholesterol: 206 mg

Sugar: 0.4 g

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Before you violently react, here’s a chismis from a 2022 research study:

Experts in obesity, nutrition and public health conducted a randomized clinical trial to test whether eating potatoes everyday can make you gain weight (especially fat).

They compared the effect of eating 300 calories of potato fries to eating almonds with the same calories. They tested it on 180 adult men and women!

This is what they found out in the study:

Fries (which are labelled as “not-so-healthy”) and almonds (which are known to be “healthier”) had the same effects in weight gain or markers of type 2 diabetes risk, at least in the short term.

Surprising, right?

Yes, many of us associate fries with an unhealthy diet. I even include them in the “eat less” list of some of my clients. But hear me on this:

THEORY says that eating fried and carbohydrate-rich foods such as fries may lead to weight and fat gain. BUT…

EVIDENCE shows that eating fries will not automatically derail our weight loss efforts.

This is why I don’t mind if I see fries in my clients’ food diaries. I’m a nutrition coach, not a food police.

I’m a nutrition coach, not a food police.

So, if you ever find yourself craving for fries when you’re on a “diet”, here are my tips for you:

1. Variety – adding fries to an overall healthy diet is a fun way of adding variety in terms of flavor and texture. So, enjoy your crispy and flavorful fries when you’re craving for it, then go back to your regular healthy diet after.
2. Moderation – Don’t eat too much tho! Order a regular-sized fries, savor every bite and then move on happily, guilt-free. Or order a larger-sized fries and share it with family and friends. Sounds fun, right?
3. Balance – Fries contain complex carbohydrates and oils (from frying). Let’s balance it with fruits, vegetables for fiber and protein-rich foods such as cheese, nuts, fish (as in fish & chips!)

I enjoy fries especially when I’m with friends and family.

Kaya kung ayaw mo sa fries, salamat na lang sa lahat. ?

This post is sponsored by Potatoes USA – Philippines. All opinions stated above are my own and references are indicated below.

References:

• Smith DL (2022). French-fried potato consumption and energy balance: a randomized controlled trial. The American Journal of Clinical Nutrition, Volume 115, Issue 6, June 2022, Pages 1626–1636, https://doi.org/10.1093/ajcn/nqac045
• The Alliance for Potato Research and Rducation (APRE) (2022). No short-term, statistically significant difference between calorie-matched fries and almonds on key health metrics. https://apre.org/2022/03/07/which-promote-greater-metabolic-health-almonds-or-potatoes-rigorous-randomized-trial-weighs-in/?utm_medium=email&utm_campaign=Study%20Alert%20AllisonSmith&utm_content=Study%20Alert%20AllisonSmith+CID_b04abea2bdb56c03360f5d2ac9de994f&utm_source=Campaign%20Monitor&utm_term=CLICK%20TO%20VIEW%20PRESS%20RELEASE. Accessed January 25, 2023.

Potato fries recipe ideas:

https://potatogoodness.com/recipes/korean-bbq-chicken-fries/

https://potatogoodness.com/recipes/sweet-and-sour-chicken-and-waffle-fries/

https://potatogoodness.com/recipes/korean-beef-bulgogi-loaded-fries/

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In the Philippines, cheese sticks are sold as street foods, served in restaurants or cooked at home as snacks (sometimes pulutan ? ?). They come in different variants such as plain, with sweet bell peppers or with green long chillies called “siling haba” with varying spice levels.

But wait, are Cheese Sticks even healthy?

If you’re looking for HIGH-CALORIE and HIGH-PROTEIN SNACK ideas (like I do – weight gainer here ?), then I’d be happy to add cheese sticks to your healthy meal plan.

Cheese is a delicious source of high-quality protein and calcium. These nutrients help build strong bones and increase muscle mass when combined with adequate energy intake and weight-bearing physical activities. Having more lean muscle mass and stronger bones help adolescents and adults prevent frailty and bone diseases such as osteoporosis later on in life.

I cooked Dynamite Cheese Sticks once and our family wasn’t able to eat them. The spice was just too much for us. ?

Thankfully, Real California Milk Philippines sent me different cheeses to try and I was particularly drawn to Pepper Jack cheese.

I’ve read that this cheese is good for making quesadillas, tacos, nachos, crackers and burgers. It melts easily, too!

If you can’t take the heat of Dynamite Cheese Sticks, then these Pepper Jack Cheese Sticks are for you.

Here is my Spicy Cheese Sticks recipe na hindi mapanakit:

Slightly Spicy Cheese Sticks

Ingredients:

• 20 pcs Lumpia wrapper
• 190 grams California Pepper Jack Cheese
• Red or Green Sweet Bell Peppers
• Canola oil for frying
• Tomato salsa dip (optional)

Instructions:

1. Slice cheese and bell peppers into finger-length sticks.
2. Wrap each cheese and bell pepper stick with lumpia wrapper.
3. Heat canola oil in a deep fryer.
4. Fry the cheese sticks until golden brown.
5. Drain excess oil by placing fried cheese sticks into paper towels.
6. Optional: Serve with tomato salsa dip (I prefer this one over mayonnaise as this makes the overall dish less oily)
7. Ready to dig in. Caution: Hot! ?

Incorporating California dairy into your life supports your overall wellness. I highly recommend you try their great-tasting and high-quality cheeses if you want to level up your cheesy recipes.

Kain po! ?

This post is sponsored by Real California Milk Philippines. All opinions are mine.

For more information about Real California Milk:

http://www.realcaliforniamilk.ph/

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I had the privilege of attending Coach Jeaneth Aro’s launching of her book “Ang Natatagong Lakas ni Bulas Gatas” last July. I was lucky to get first dibs on a few copies of the book (signed by the author pa!)

I’ve heard that this book is the first of a series of children’s book that tackle topics in nutrition. As a dietitian, I couldn’t be more excited!

So, what can I say about this book? What nutrition topic did this book tackle?

Let’s find out in my book review.

Want a copy for yourself?

Please click this link: https://bit.ly/3buj7RN

This post is sponsored by Real California Milk Philippines. All opinions are mine.

For more information about Real California Milk:

Home

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Here’s one thing I often see in my clients’ food choices: High-carb low-protein snacks.

For the record, carbs are NOT bad. We need high-quality carbohydrates to give us energy so we can do physical tasks [1] such as standing, walking, household chores, exercise and sports, and mental tasks such as thinking, studying and focusing [2].

But, there is one way to improve our snacking habit: Add more protein!

By having a snack with a carbohydrate-protein combo, you can

• feel more satisfied with your snack and therefore prevent you from eating more, which helps in controlling your calorie intake
• feel satisfied for longer therefore preventing cravings later on, again helping you lessen your sugar and calorie intake
• build and repair body structures including skeletal muscles, internal organs, bones, teeth, hair, and skin.

For example, instead of eating plain bread for snack, eat protein-rich foods with it such as nut butter, egg, milk or cheese.

Speaking of cheese, I’d like to share with you a cheese roll recipe that has a bit of spice in it. I wanted to call it by my first name but I might get into trouble ? so let’s just call it:

Spiced Cheese Rolls

Dry ingredients:

• 2 cups All-purpose flour
• ½ Tbsp Instant dry yeast
• 4 Tbsp White sugar
• ½ tsp Salt
• 1 pack Real California Pepper Jack Cheese

Wet ingredients:

• 2 Large eggs
• 1 cup California Sunshine Homogenized Milk
• ½ cup Unsalted butter

Directions:

1. Pre-heat oven to 180 C
2. Sift all-purpose flour, sugar and salt then mix with a spoon. Add the yeast and mix again.
3. Make a hole at the center of the flour mixture and pour in the wet ingredients (eggs and milk)
4. Combine all ingredients using a wooden spoon or a mixer until it forms into a dough.      
5. Knead the dough while adding in the unsalted butter. Knead for 15 to 20 minutes until ready (smooth texture)
6. Form the dough into a ball and place it on a buttered mixing bowl. Let it rest for 30 mins to 1 hour.
7. Once the dough has doubled in size, punch it to release the air.
8. Portion the dough into 50g-60g pieces or depending on your desired portion size.
9. Roll the dough to form round shapes and let them rest for 5-10 minutes (cover with kitchen towel or plastic)
10. Using a rolling pin, flatten the dough. Place the cheese slices and roll it to wrap the cheese slice with the dough.
11. Let all the dough rest for 30mins to 1 hour until doubled in size.
12. Bake for 20-30 mins in 180 C.
13. Optional: After baking, brush the cheese rolls with unsalted butter and sprinkle with sugar.          

Snacks that contain nutrient-dense carbohydrates are good for us, but we can make them better by adding protein.

Cheese is a delicious source of high-quality protein, calcium and nutrients essential for good health.

So, add cheese and other protein-rich foods to your snacks often to help you stay healthy both physically and mentally.

Kain po. 🙂

References:

[1] Kanter, M. (2018). High-Quality Carbohydrates and Physical Performance. Nutrition Today. Published by Wolters Kluwer Health, Inc. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5794245/

[2] Edwards, S. (20160. Sugar and the Brain. Harvard Medical School. https://hms.harvard.edu/news-events/publications-archive/brain/sugar-brain

This post is sponsored by Real California Milk Philippines. All opinions are mine.

For more information about Real California Milk:

http://www.realcaliforniamilk.ph/

https://www.facebook.com/RCMph

https://www.instagram.com/realcaliforniamilkph

#AD #Sponsored #DairyNutrition #LookForTheSeal #CADairy #RealCaliforniaMilk #RealCaliforniaMilkPhilippines