Whenever possible, I eat potatoes with the skin on. I prefer it this way because half of the fiber content of a potato is in its skin. This also eliminates the peeling step making food preparation faster. (I just make sure the skin is thoroughly cleaned, though). Also, the skin adds variety in texture to the dish, making it more interesting and satisfying.
Not all of the nutrients in potatoes are in the skin, though. Most of the potassium and vitamin C of the potato are contained in the flesh.
So don’t worry if you enjoy yours without the skin.
Clients always ask me for easy breakfast ideas, and I often include potatoes because they’re easy to prepare and give that energy boost in the morning. Here’s a sample menu:
Scrambled Eggs with Tomato
Seasoned Wedge Cut Fries from @potatoesusaphl
Hot chocolate / Tea / Coffee
A piece of fruit
Imagine you have potatoes baking in the oven while you are cooking the scrambled eggs. In just a few minutes you have a sumptuous and nutritious breakfast. Now you’re ready to start a great day.
Yup, potatoes – with or without skin – fit in a nutritious diet.
When it comes to eating healthy, one handy-dandy guide that we Filipinos can refer to is the Pinggang Pinoy. In this dietary guide, the plate is divided into 3 sections:
Carbohydrate-rich GO foods
Examples are rice, potatoes, kamote, saging na saba, noodles, pasta, breads
Protein-rich GROW foods
Examples are fish, chicken, beef, pork, eggs, beans, nuts
Fiber, vitamin, mineral and antioxidant-rich GLOW foods
Examples are vegetables and fruits
Since potatoes are in the same classification or section as rice, we can definitely have meals where we replace rice with potatoes.
For example, you can have Potatoes (GO) together with Roast Chicken (GROW) and Steamed/Roasted vegetables and Fresh Fruits (GLOW).
This is beneficial if you are looking into adding more variety to your diet in terms of flavor, texture and nutrients.
This is because potatoes with skin contain the following nutrients per 148-gram serving:
110 Kcalories
26 grams carbohydrates with 2 grams fiber
3 grams Protein
27 mg Vitamin C
620 mg Potassium
0.2 mg Vitamin B6 With zero fat, zero cholesterol and zero sodium
Therefore, potatoes fit in a nutritious diet.
For Filipinos, carbohydrate-rich GO foods don’t always have to be rice. There are a wide variety of carbohydrate-rich foods to choose from. Don’t be afraid to experiment and try new combinations of GO, GROW and GLOW foods. This way, we can be more confident that we are getting all the nutrients we need in adequate amounts.
So, the next time you sit down for a meal, think of the Pinggang Pinoy guide and compare it with what’s on your plate.
Are your GO foods nutritious?
Are your GROW foods low in sodium, saturated fat and cholesterol?
Do you have enough GLOW foods?
If your answer is yes, yes, yes – then what else can I say – bon appetit and kain po!
Disclaimer
This post is sponsored by Potatoes USA – Philippines. All opinions stated above are my own.
Whenever we’re feeling down or anxious, most of us don’t feel like exercising, right?
Sometimes, we’d rather stay in bed or think a lot about the things that are causing our emotions or anxieties.
But for me, these are the times when we need exercise the most.
This is because cardiorespiratory and muscular fitness are associated with improved physical health outcomes for people experiencing anxiety and depression. This has been shown in a 7-year prospective cohort study that examined associations between cardiorespiratory fitness and grip strength with the incidence of common mental disorders. In fact, low cardiorespiratory fitness and low grip strength were associated higher odds of experiencing common mental health symptoms in this study [1].
So, when anxiety and depression kicks in, I believe this is the time when we should get off the couch or bed, walk or run outside (following covid protocols of course) or do strength training activities at home and keep moving!
And if you do, pat yourself on the back and reward yourself after with a tasty post-workout treat:
Blueberry-Banana-Peanut Butter Ice Candy!
This is actually a left-over from a post-workout smoothie I made one time. I transferred the remaining smoothie into ice candy bags, placed them in the freezer and voila – I no longer have to prepare post-workout snacks each time I finish a workout session. This is perfect for hot and humid days (like everyday in the Philippines).
Here is the recipe for the smoothie which you can make into ice candy (or popsicles!) for future (and more exciting) snacking:
1 cup Blueberries (Fresh or Fresh-frozen)
1 cup Soy milk or any low fat milk
1 pc Banana (sliced into banana coins)
2 Tbsp Peanut butter
Simply put all ingredients in a blender and blend until smooth.
Transfer to ice candy bags, seal and place in the freezer until frozen.
Blueberries contain essential nutrients such as fiber, vitamin C, vitamin K and manganese as well as phytonutrients. Adding peanut butter and milk adds protein for better post-exercise recovery. Hence, this snack is a healthier twist to our usual sugary ice candy. Plus, it’s so easy and tasty that even my 4-year-old picky eater loved it!
Blueberries are delicious, simple, versatile and oh so pretty! Who wouldn’t feel happy nibbling on these cuties, right? Having a healthy and tasty post-exercise snack will surely make you look forward to your next workout session and therefore helps you make exercise a habit.
Exercise and a well-balanced diet contribute to a healthier and happier you. Say goodbye to pandemic blues and say YES to exercise and ENJOY a healthy and tasty snack after.
Whether you’re cooking, snacking, or pursuing healthy habits, blueberries bring back the pleasure and ease that help us to eat well and enjoy our food. Indeed, blueberries are infinitely snackable!
Fresh blueberries from the U.S. are available in stores near you and also offered by online fruit sellers. Get yours now while they’re in season!
Kain po! ?
This is a sponsored post by USA Blueberries – Philippines (@usblueberriesphl on Facebook and Instagram). All opinions are mine, and references are indicated below:
Refrences:
[1] Kandola AA et al (2020). Individual and combined associations between cardiorespiratory fitness and grip strength with common mental disorders: a prospective cohort study in the UK Biobank. BMC Medicine. Accessed August 8, 2021. https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-020-01782-9
“It’s OK if I don’t eat enough fruits because I am taking multivitamin and mineral supplements anyway.”
My usual response is:
“Supplements are NOT a substitute to healthy eating.”
This is because there are compounds and associated health benefits in fruits beyond vitamins and minerals that we cannot find in nutrition supplements.
Have you noticed that ripe fruits come in an array of greens, yellows, oranges, browns, reds, and purples? The bright colors of edible fruits are caused by the presence of pigment molecules that represent the phytonutrients in fruits.
For example, the dark bluish-purple color of blueberries is produced by anthocyanin pigment molecules. In fact, blueberries are one of the richest sources of anthocyanins among common fruits(1). Anthocyanins doesn’t only give blueberries their beautiful color – they are also associated with certain health benefits.
In a double-blind, parallel randomized clinical trial that examined the effect of 6-month blueberry intake on insulin resistance and cardiometabolic function in 115 adults with metabolic syndrome, researchers concluded that daily consumption of 1 cup of blueberries resulted in clinically relevant improvements in endothelial function and systemic arterial stiffness in an at-risk population with metabolic syndrome (2).
Aside from antioxidants, blueberries also contain four essential nutrients:
Fiber for heart health, feeling full, and keeping cholesterol in check. Low fat diets rich in fiber-containing grain products, fruits, and vegetables including blueberries may reduce the risk of some types of cancer, a disease associated with many factors.
Vitamin C for a healthy immune system
Vitamin K for bone metabolism and regular blood clotting
Manganese for converting carbs, protein, and fats into energy
Unfortunately, nutrition supplements cannot mimic the beneficial effects of nutrients and antioxidants from fruits.
So I say again:
Nutrition supplements are NOT a substitute for healthy eating.
This is why, as a nutritionist-dietitian, I always encourage my family, friends, and sometimes strangers lol to eat at least 3-5 servings of fruits a day.
So, here are my
3 T’s to help you make a habit of eating fruits:
Table
Always have fruits on the table – dining table, study table, coffee table, kitchen table, living room table – whatever table you have! Seeing fruits and having them within reach will surely keep you snacking on fruits and not on the salty-sugary kind of stuff.
Try
Don’t be afraid of trying fruits you haven’t tried before. Try different fruits of different colors, textures, and flavors. You’ll never know – your new favorite fruit might be around the supermarket corner. Also, different fruits have different nutrient profiles so trying out every kind that nature offers is a good way of making sure that you’re not getting too much or too little of these nutrients.
Toast
Incorporate fruits into your breakfast and snack items. Here is an easy breakfast and snack idea that you will surely love.
Preheat oven to 425°F. In a 2-quart baking dish, toss together blueberries, 3 tablespoons of honey, olive oil, thyme, lemon zest, and lemon juice. Bake for 12 to 15 minutes or until blueberries start to burst and juices are bubbly and slightly thickened.
Spread cream cheese over toast. Top with roasted blueberries and drizzle with remaining honey.
Try this, and if you do, please be warned that you will want more! I suggest you double the serving size and set aside some for snacking later in the day.
Blueberries are indeed delicious, beautiful, healthy, simple, and versatile. Whether you’re cooking, snacking, or pursuing healthy habits, blueberries bring back the pleasure and ease that help us to eat well and enjoy our food. Indeed, blueberries are infinitely snackable!
Nagutom ka ano? ?
Fresh blueberries from the U.S. are available in stores near you and are also offered by online fruit sellers. Get yours now while they’re in season!
Kain po!
This is a sponsored post by USA Blueberries – Philippines (@usblueberriesphl on Facebook and Instagram).
All opinions are mine, and references are indicated below:
References:
Wu X, Beecher GR, Holden JM , Haytowitz DB, Gebhardt SE, Prior RL. Concentrations of anthocyanins in common foods in the United States and estimation of normal consumption. J Agric Food Chem. 2006;54:4069–75. https://pubs.acs.org/doi/abs/10.1021/jf060300l
Curtis PJ, van der Velpen V, Berends L, Jennings A, Feelisch M, Umpleby AM, Evans M, Fernandez BO, Meiss MS, Minnion Met al. . Blueberries improve biomarkers of cardiometabolic function in participants with metabolic syndrome—results from a 6-month, double-blind, randomized controlled trial. Am J Clin Nutr. 2019;108:1535–45. https://academic.oup.com/ajcn/article/109/6/1535/5499342?login=true
In fact, cancer is the second leading cause of death from lifestyle-related diseases in the Philippines [1][2][3]. Cancer doesn’t only impact our family’s health and well-being – it also ravages our financial stability.
But this doesn’t mean that we will just let cancer win over us. We have the capacity to defend ourselves from cancer. We have a better chance at fighting cancer if we equip our body with the nutrients and other bioactive compounds it needs to help keep cancer cells from growing.
We can do this by adding more foods into our diet that contain cancer and stress-fighting compounds.
For example, more research is suggesting that sweet cherries may possess cancer-fighting properties. Among other compounds, cherries contain ellagic acid and anthocyanins, which appear to be potent inhibitors to the growth of cancer cells.
In lab studies, the phenolic compounds of sweet cherries appear to inhibit breast cancer cell growth without toxicity to normal cells.
Sweet cherry extracts have been shown to inhibit proliferation of colon and breast cancer cells in several published studies
Sweet cherries contain perillyl alcohol – shown to be capable of inhibiting pancreatic, breast, liver, colon, skin and lung cancers – which raises the fruit’s anti-carcinogenic activity.
Aside from health scares, this pandemic has also brought us so much mental stress, right? The good news is that studies have shown that serotonin present in sweet cherries is an important neurotransmitter that reduces stress and improves mood.
With all the health scare and stress that we have gone through lately, we need all the stress-busting and cancer-fighting foods we can get!
So, I thought of elevating our family favorite Champorado to a stress- and cancer-fighting level:
Introducing:
Black Forest x Champorado!
It’s our usual Pinoy Champorado with added milk/cream and fresh sweet cherries! It reminds me of Black Forest cake but with less sugar, more fiber from rice and with stress- and cancer-fighting vitamins, minerals and phytonutrients from sweet cherries.
Cancer usually runs in the family. Yes, we can’t control our genetics but we have the power to enable our body to protect itself from lifestyle-related diseases.
Let’s exert more effort at getting enough of cancer and stress-fighting phytonutrients by eating colorful and flavorful fruits such as sweet cherries.
Super sweet Northwest Cherries are available only a few months a year, and they’re now offered by online fruit sellers and supermarkets.
You can also order your cherry boxes and support a cause at the same time! With Cherries For Charity, $1 worth of Northwest Cherries will be donated to our local medical front liners for every box purchased.
[3] Angeles-Agdeppa I, Sun Y, Tanda KV (2020). Dietary pattern and nutrient intakes in association with non-communicable disease risk factors among Filipino adults: a cross-sectional study. Nutr. J. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7397579/
When we talk about healthy diets, we often hear about having the right mix of:
Macronutrients (carbohydrates, protein and fats) and
Micronutrients (vitamins and minerals)
But, did you know that a healthy diet is more than just these nutrients?
Yes. Our nutritional status, and consequently our health, are not just defined by our macro and micronutrient intake.
For example, polyphenols and indoles act as antioxidants in the bodybut are considered as non-nutritive components. However, they provide beneficial compounds to the human body that are particularly helpful in maintaining overall health and preventing chronic diseases.
Anthocyanins are antioxidants that give sweet cherries their deep, vibrant color. Numerous scientific studies have shown that anthocyanins in sweet cherries:
Have antihypertensive effects which helps reduce the risk for heart diseases
Exert neuroprotection which help prevent visual impairment and cognitive decline especially as we get older
Aside from anthocyanins, sweet cherries also contain polyphenols such as flavonoids and hydroxycinnamic acids which have been shown to:
Inhibit the growth of cancer cells
Diminish hyperglycemia (beneficial for those who are at risk for diabetes)
Alleviate gout symptoms
So, whenever I create healthy meal plans, I do not only consider the calories and macronutrients in picking which foods to include. I often add colorful and flavorful fruits such as sweet cherries to meal plans to make sure that my clients and my family get enough fiber, vitamins and minerals as well as bioactive compounds on a regular basis.
Research is ongoing, but the library of work exploring the health benefits associated with eating sweet cherries already offers a multitude of health benefits.
Super sweet Northwest Cherries are not available year-round though, but they are currently offered by online fruit sellers and supermarkets. So, don’t hesitate to add sweet cherries to your grocery list or online cart today, OK?
The good things is that you can also order your cherry boxes and support a cause at the same time! With Cherries For Charity, $1 worth of Northwest Cherries will be donated to our local medical front liners for every box purchased.
Thinking of a healthy and Pinoy-friendly merienda?
Here’s a sweet-savory cherry recipe idea I’d love for you to try. This is inspired by the Grab-and-Go Asian Style Cherry Buns from the Northwest Cherry Growers website. I substituted some of the ingredients like chicken instead of turkey and calamansi in place of lemon juice.
Asian-Style Cherry Buns
10 Servings
Ingredients
1 (8 oz.) package hot roll mix
120 grams ground chicken
1/4 cup chopped onion
1 tablespoon vegetable oil
1/2 cup chopped Northwest fresh sweet cherries
1/4 cup chopped Kastanyas
2 tablespoons soy sauce
1 Tbsp packed brown sugar
1/2 teaspoon each garlic salt, ground ginger and cornstarch
1 tablespoon honey
1 pc Calamansi juice
Directions:
Prepare hot roll dough according to package directions.
Stir-fry chicken and onion in oil until chicken is browned and onion softened.
Stir in cherries, kastanyas, soy sauce, sugar, garlic salt, ginger, and cornstarch.
Remove from heat and cool to room temperature.
Cut dough into 10 pieces. Flatten into 4-inch rounds.
Place 1 tablespoon filling in center of each; gather edges and seal. Place sealed-side down on greased baking sheet.
Bake at 170°C for 12 – 15 minutes or until golden brown.
Combine honey and calamansi juice; brush on hot rolls.
This post is sponsored by Northwest Cherries Philippines. All opinions are mine and references are indicated below.
For more cherry recipes, information about Sweet Cherries and references to health benefits mentioned, please check these out:
Because, according to science and looking at the evidences, hindi makita ng aking 20-20 vision with eyeglasses ang connection ng mga ito sa pagkain ng rice.
But to be fair, madami din naman akong na-encounter na understandable reasons kung bakit may mga taong ayaw na sa rice:
“I tend to overeat when I eat rice”
“I want to increase fiber in my diet”
“I want to have more variety in my diet”
So, to address the question “What can I substitute for rice?”, here is my answer:
If you want to increase FIBER in your diet, you may replace white rice with:
Brown/black/red rice
Corn, Oats
Potatoes / Kamote
Whole wheat bread
If you want to increase protein in your diet, you may replace rice with:
Bread
Pasta
Quinoa, Couscous
FYI, these foods are also similar to rice in terms of carbohydrate content:
Kaya kung umiiwas ka sa rice pero wagas ka naman sa mga pagkaing ‘to ay wala ding epekto kung calorie deficit ang habol mo.
Yes, rice is carbs not all carbs are the same.
Para sa mga taong takot sa carbs kasi DAW “carbs are bad”, you might want to consider eating LESS processed carbs (white rice, noodles, white bread, pastries, softdrinks and other sugary drinks).
But, if you really want to have a healthy diet, I encourage you to eat carbs that contain more fiber, protein, vitamins, minerals and phytochemicals, i.e, whole grains, root crops, beans, tubers, fruits, vegetables.
Basta ako, kanin is lyf. Physically active ako kaya extra rice is lifer.
Reference:
Department of Science and Technology – Food and Nutrition Research Institute (DOST-FNRI.) 2019. Food Exchange Lists for Meal Planning. 4th ed. Bicutan, Taguig City, Philippines.
Most of us are aware that pregnant moms need more energy (calories) and protein, especially during the 2nd and 3rd trimesters and most especially if the mom is underweight prior to getting pregnant.
This is because pregnant moms have higher basal metabolic rate and therefore need extra calories from their diet. Protein is also needed for the development of the baby, mom’s uterus and other mammary tissues.
On the other hand, carbohydrates are just as important during pregnancy because:
Carbohydrates provide energy that help pregnant moms gain appropriate weight during pregnancy. In general, moms within normal weight prior to getting pregnant should gain about 11 – 16 kg during the entire pregnancy. When a pregnant mom’s weight gain is on track, the baby is most probably growing well, too.
Aside from providing energy for the growing baby, carbohydrates also provide energy for moms who are physically active. I was still working (as a nutritionist and personal trainer at that) during my first and 2nd trimesters of pregnancy and the extra energy from carbohydrates helped me keep going. Please consult your OB-GYN for specific advice about physical activity during pregnancy.
Carbohydrate-rich foods contain fiber which help prevent hemorrhoids common among pregnant women. I personally experienced this soon before I gave birth and oh boy was it painful! After ko manganak mas ramdam ko yung sakit ng hemorrhoids kaysa sa sakit ng tahi ko 😀
Aside from fiber, foods that contain carbohydrates (fruits, vegetables, grains, tubers and root crops) also provide micronutrients such as B-vitamins especially folate, vitamin A and vitamin C which are necessary to keep both mom and baby healthy.
For these reasons, pregnant moms are encouraged to eat about 175 grams of carbohydrates per day (ASPEN 2007). Pregnant moms are encouraged to get their carbohydrates from eating whole foods such as whole grains (brown rice, corn), root crops and tubers (potatoes, sweet potatoes), beans and legumes, fruits and vegetables. This is to make sure that they also get important nutrients other than carbohydrates.
For more information about whole foods, please click this link:
Just like most moms, I, too, had unusual food preferences then. I craved for fresh and plant-based foods most of the time and I didn’t want to eat meat! ?
Which is why for today I will be sharing with you one of my favorite foods when I was pregnant – Curry Potato Salad!
Potatoes provide pregnant moms with energy, complex high-fiber carbohydrates and protein. Potatoes also contain potassium, iron, vitamin C and vitamin B6 which help moms stay healthy during pregnancy. So, here it is:
Curry Potato Salad
No of servings: 5
Ingredients:
600 grams Potatoes
1 tsp Olive oil
65 grams Sliced ham
1 pc Hard-boiled egg white
2 1/2 tbsp Low fat cooking cream
1 tbsp Mayonnaise
1/3 cup Chopped onion
1 1/2 tbsp Curry powder
Salt and pepper to taste
1 tbsp Sugar, white
1. Wash and boil potatoes until tender.
2. Toast ham in non-stick pan until cooked.
3. Boil the eggs and discard the egg yolks. Mash the egg whites and set aside.
4. In a bowl, combine potatoes, sweet ham, mashed egg whites, low fat cream, mayonnaise
and curry powder. Mix ingredients thoroughly.
5. Season with salt, pepper and sugar.
Curry Potato Salad Nutrition Information
Word of caution, though.
Pregnant women also need to control their carbohydrate intake because too much carbohydrates in the diet may cause excessive weight gain. This, along with other risk factors, can result to Gestational Diabetes (GDM) which is detrimental to both mom and the baby.
Next time, we will discuss more about GDM and low carbohydrate diets for pregnant moms so stay tuned.
Kain po mommies! ?
Disclaimer:
This post is for general information purposes only. Please consult your doctor for specific medical advice. Specific nutrition recommendations may vary with each individual so please consult a licensed dietitian for a personalized dietary advice.
This post is sponsored by Potatoes USA – Philippines. All opinions stated above are my own and references are indicated below.
Reference:
Gotsclich, M. M. (2007). The ASPEN Nutrition Core Curriculum: A Case-Based Approach – The Adult Patient
I do calorie counting as part of my services as a dietitian / nutrition coach. But, calorie counting is my least favorite part of my job and I really wish I can delegate this to someone else, like to my clients or with the use of apps or software.
There are actually apps and websites that do calorie counting and I wish I can recommend these to everyone. The problem with calorie counting apps is that when you lack knowledge about serving portion measurements, estimation, conversion and food compositions, there’s a good chance that calorie counting using apps and websites will lead to erroneous results.
For example, you might plug in 1 cup rice when in fact what you ate is actually 1.5 cups. Or, you might mistake 1 tsp to what is actually 1 tablespoon. Therefore, you have to have an idea on how 1 cup, 1 lb, 100grams, 1 teaspoon etc actually look like.
Also, ingredients, recipes and cooking methods make a lot of difference in their total calories. 1 serving of Fried Chicken is different from 1 serving of Chicken Pastel because you have to consider additional ingredients and sources of fats. This is actually very daunting! Ugh my heart!
Aside from ensuring the accuracy, another reason I still do the calorie counting for my clients is because I want to protect them from being too obsessed with calories and numbers. I can’t imagine myself having to count calories of every food I eat everyday. No way! So, despite me not really enjoying the calorie counting thingie, I have no choice but do it for my clients’ well-being.
So, if you’re someone who do calorie counting, please note that
Calorie counting is a tried-and-tested strategy in weight management
However, please make sure that your numbers are accurate by being aware of portion sizes, weights and other measures, ingredients and methods of cooking.
Also, if you find yourself getting negative emotions (frustration, worrying, anxiety, perfectionism, etc) as a result of calorie counting, please step back, breathe and check the quality of your overall diet instead:
variety
colors
freshness
flavor
These cannot be quantified. So while numbers and calorie counting are important in weight management, please don’t forget the bigger picture:
Just like a car that needs fuel for it to move, our body also needs fuel in the form of foods and beverages for us to perform better especially during exercise and to get the most out of every exercise session.If we don’t eat enough or if we don’t eat the right kind of foods surrounding our workout, we might:
Not be able to finish the exercise session or keep up with the desired exercise intensity
Lose muscle mass
Compromise our immune system
So, to all of us who have written “mag-eexercise na’ko pramis” as part of our 2021 goals, I’d like to share with you my go-to strategies on what to eat before and after exercise:
1 – 2 hours BEFORE exercise, eat light meals or snacks that are:
High in carbohydrates + Low to moderate in fiber + Moderate in protein + Low in fat Example:
Mashed potato with low fat cheese + Orange juice
Plain cereals with low fat milk
Plain bread + Hard-boiled egg + Juice
1 – 2 hours AFTER exercise, eat snacks that are:
High in carbohydrates + Moderate in protein + Low in fat
Example:
Banana Milk Shake
Tuna Sandwich (use canned tuna in water)
Baked Potato wedges + Juice
Among these foods, potatoes are my go-to snack before and during exercise. This is because it is a carbohydrate-rich food that also contains protein. 1 medium-size potato (148grams) contains 26 grams of carbohydrates and 3 grams of protein. This carbohydrate-protein combination helps us sustain our energy throughout the entire exercise session.
Apart from this, potatoes also contain potassium which is crucial in maintaining fluid balance in the body, especially during exercise. Potatoes also contain vitamin C which plays a role in maintaining a healthy immune system.
Also, one medium potato also contains 110 calories which translates to energy during exercise. Adequate energy helps prevent protein from being used as energy source therefore preventing muscle mass loss.
Most of all, I love potatoes’ versatility and ease of handling. It’s easy to prepare with lots of options (baked, mashed, boiled, turned into pancakes or hash etc). It’s also not messy to eat so it’s easy to bring wherever I plan to exercise – this will be especially useful when we can finally go to the gym or outside of our house to exercise. Until then, please stay at home.
Bonus tip: Make sure that you also stay well-hydrated during your exercise. Drink enough water before, throughout your exercise session and after.
In my experience as a dietitian and as a fitness trainer, a lot of people tend to get excited about starting their fitness goals every January. However, not many people are aware of how crucial pre- and post-exercise fueling are and how to do it exactly.
This is one of the reasons why some of us are not able to sustain these goals and eventually stop exercising after just a few weeks of starting.
I hope I was able to give you some ideas to help you get your fitness goals to a good start. More importantly, I hope we can work together in making exercise a regular habit that we can sustain until the end of the year and beyond.
Have a great week ahead!
Reminder: Please consult a doctor before starting an exercise regimen and a dietitian for personal dietary advice.
This post is sponsored by Potatoes-USA Philippines. All opinions stated are my own and references are cited below.
References:
Dunford, M., & Doyle, J. (2019). Nutrition for Sport and Exercise (4th ed.). California: Wadsworth.
Fink, H., Mikesky, A. (2015). Practical Applications in Sports Nutrition. (4th ed). Jones and Bartlett Learning.
Calorie counting is a tried-and-tested strategy in weight management
However, please make sure that your numbers are accurate by being aware of portion sizes, weights and other measures, ingredients and methods of cooking.
variety
How you feel
