WEIGHT LOSS: SUGAR vs. FAT

Sino nga ba ang tunay na salarin sa ating pagtaba?

Ang sugar o ang fat? Hmmm… 🤔

Sabay sabay nating alamin dito! 👇 #sugarvsfat #therealculprit #weightloss #fitnessjourney

You’ve heard that eating fat makes you fat.

That it contributes to heart disease, diabetes, and obesity. You’ve been told that saturated fat is bad and vegetable oils are good.

But fat gets a bad rap. Find out why sugar is the real culprit.

Continue reading “WEIGHT LOSS: SUGAR vs. FAT”

8 AMAZING HEALTH BENEFITS OF EATING PEANUT BUTTER

8 peanut butter benefits

Nung mga bata pa tayo, marami sa atin ang mahilig sa peanut butter, comfort food pa ng iba yan.

Pinapapak pa nga natin yan eh, aminin nyo! 😂 Pero ngayong matanda na tayo (hindi naman masyado 😄)

Nagiging conscious na tayo sa ating kalusugan at maaaring isipin natin na baka hindi ito mabuti para sa atin.

Nakakalungkot naman ‘di ba?

Pero worry no more, mumshie!

Alam nyo bang maraming health benefits ang peanut butter?

Isa na nga diyan ay nakatutulong ito sa pagbabawas ng timbang. Yey! Narito pa ang ilang health benefits ng ating paboritong pagkain. 👇😍

Continue reading “8 AMAZING HEALTH BENEFITS OF EATING PEANUT BUTTER”

FOOD FIGHT! Alin ang mas healthy at mas makatutulong sa Weight Loss?

Ladies and gentlemen, the food fight! Alin ang mas healthy at mas makatutulong sa paglo-lose natin ng weight? 🤔 May the best food wins! 😂😄

GREEN TEA vs. ICED TEA

green tea benefits

Green Tea

Fat: 0 grams
Carbs: 0 grams
Protein: 0 grams
Low calorie and hydrating, green tea will help fill you up and supercharge your metabolism.

Iced Tea

Fat: 0 grams
Carbs: 32.33 grams
Protein: 0 grams
With 18 grams of sugar and heavy carbs, iced tea is refreshment best enjoyed in moderation.

BROWN RICE vs. WHITE RICE

brown rice benefits

Brown Rice

Fat: 0.88 grams
Carbs: 22.39 grams
Protein: 2.52 grams
Brown Rice is fiber-packed and metabolism-boosting. It will keep you filled for longer for negligible calories.

White Rice

Fat: 0.44 grams
Carbs: 44.08 grams
Protein: 3.2 grams
Compared to Brown Rice, White Rice is a nutritionally void starch that will quickly convert into glucose.

SPAGHETTI SQUASH vs. SPAGHETTI

Spaghetti Squash

Fat: 0.4 grams
Carbs: 10 grams
Protein: 1 gram
Spaghetti squash is a great substitute for carb-loaded dishes and gives you freedom to enjoy favorite sauces.

Spaghetti

Fat: 9 grams
Carbs: 55 grams
Protein: 7 grams
Spaghetti quickly converts into glucose and fat. As it is rarely eaten plain, a spaghetti dinner can really take a toll.

FROZEN BANANA vs. 100 CALORIE COOKIE PACKS

Frozen Banana

Fat: 0.5 grams
Carbs: 23.07 grams
Protein: 1.1 grams
Due to texture, temperature, and taste, snacking on a few after a meal alerts your body to stop and not overeat.

100 Calorie Cookie Packs

Fat: 2 grams
Carbs: 33.07 grams
Protein: 1 gram
Unfulfilling empty carbs with nine grams of sugar, these “healthier sizes” should still be avoided.

OATS vs. HASH BROWNS

Oats

Fat: 1.99 grams
Carbs: 18.84 grams
Protein: 3.64 grams
High in fiber, oats offer you a complex carb that will set you up for a day of high metabolism and energy.

Hash Browns

Fat: 10 grams
Carbs: 16 grams
Protein: 1 gram
Much like spaghetti & white rice, hash browns are another empty starch. Not to mention the 10 grams of fat.

GLASS OF RED WINE vs. BEER

Glass of Red Wine

Fat: 0 grams
Carbs: 4 grams
Protein: 0 grams
Thanks to the antioxidant resveratrol, a glass of red wine can boost your calorie burn for a decent hour and a half.

Beer

Fat: 0 grams
Carbs: 12.64 grams
Protein: 1.64 grams
Choose wine over calorie heavy and antioxidant lacking beer. They call it a beer belly for a reason.

BLACK BEANS vs. GROUND BEEF

Black Beans

Fat: 1.38 grams
Carbs: 60.49 grams
Protein: 20.95 grams
Black Beans offer a generous portion of fiber and none of the saturated fat you would find in other protein sources.

Ground Beef

Fat: 4 grams
Carbs: 0 grams
Protein: 24 grams
Ground beef gives 5g more of protein at over double the calorie count, saturated fat, and none of the fiber.

***

It’s up to you kung anong pagkain ang pipiliin mo.

Just make sure na ito ay makabubuti para sa iyong kalusugan at makatutulong upang ma-achieve ang iyong #weightlossgoals 😉

(Photo and info from Google Images; healtheo360)

10 UNPROCESSED FOOD FOR KIDS ON EASTER!

10 healthyunprocessed food

Happy Easter sa lahat! Alam nyo ba na mas nakikilala ngayon ng mga kabataan ang Easter Sunday, easter bunny etc.. but in actual, Easter Sunday dapat ay ang pag gunita ng muling pagkabuhay ni Jesus.

Anyway, sa araw na ito, pinupuntahan ng mga bata ang Malls.

May mga activities kasi ang Mall para sa mga bata, specifically ito ay ang egg hunting! May mga establishment na nagbibigay ng mga candy at iba pang mga treats na maraming sugar!

Good news!

Continue reading “10 UNPROCESSED FOOD FOR KIDS ON EASTER!”

5 INUMIN BAGO MATULOG FOR WEIGHT LOSS

Kapag wala o hindi maayos ang tulog, mataas ang chance na tumaba ka. Kaya naman narito ang mga dapat mong inumin upang makatulog nang maayos at makapag lose din ng weight nang maayos! 🥛🍵🍹

bedtime beverage

Maraming pag aaral na ang ginawa na nagpapatunay na ang di tamang oras or poor sleeping habit ay nagiging dahilan kung bakit tayo tumataba.

Poor sleep can be tied to weight gain for adults, so experts recommend paying attention to what you drink before bed.

May mga nutrients at vitamins na nakakatulong mag build ng muslces, mag burn ng fats at mag improve ng blood sugar habang tayo ay natutulong.

Yan ang pag uusapan natin ngayon.

Try these five drinks before you hit the hay:

Continue reading “5 INUMIN BAGO MATULOG FOR WEIGHT LOSS”

5 BEST WEIGHT LOSS RECIPES FOR EVERYDAY ENJOYMENT

healthy recipes for weight loss

Mag agree ka ba sa akin kung sasabihin kong mas enjoyable mag lose ng weight kung walang diet?

Or kung may diet man, ang mga pagkaing kinakain mo ay food na di lang masarap, healthy at nakaka lose pa ng weight?

AGREE!

For this post, i-list natin ang 5 weight lost receipes na pwede mong kaining everyday!

WEIGHT LOSS RECIPES

Masarap na, healthy pa! Ito ang mga perfect recipes para sa atin na nagbabawas ng timbang at taba! 😍💪👙

#weightlossrecipes #yummyandhealthy #fitnessgoals #cheerstohealthierfitterandsexierus

(Buy Your Lean n Green Coffee Now! COD – 09178801712)

BREAKFAST: Gingerbread Chia Pudding

Gingerbread Chia Pudding

Ingredients:

  • ¼ cup Chia Seeds,
  • 1 cup Unsweetened Almond Milk,
  • 2 tablespoons Molasses,
  • ¼ teaspoon Ground Ginger,
  • ½ teaspoon Cinnamon,
  • Dash of Sea Salt,
  • More Sweetener as needed for taste.

Instructions:

Sa pag prepare ng breakfast, pagsama samahin ang lahat ng mga ingredients sa isang jar. Haluin ng mabuti hanggang maing maganda ang texture.

Ilagay sa refrigirator ng 5 oras or overnight. May need to shake every once in a while to make sure chia seeds do not clump at bottom.

Add homemade paleo gingerbread cookies for more sweetness and flavor with rest of ingredients if desired.

LUNCH: Egg Salad Sandwich

Egg Salad Sandwich

Ingredients:

  • 6 Hard-boiled Eggs,
  • 1/4 cup mayonnaise,
  • 1 Tbsp. fresh lemon juice,
  • 1 Tbsp. yellow mustard,
  • 1/4 tsp. salt,
  • 1/4 tsp. pepper,
  • 1/2 cup finely chopped celery,
  • 1/4 cup thinly sliced green onion,
  • 8 slices rustic wheat bread,
  • 4 lettuce leaves

Instructions:

Chop eggs.

Mix mayonnaise, lemon juice, mustard, salt and pepper in medium bowl.

Add chopped eggs, celery, and green onions; mix well.

Refrigerate, cover, to blend flavors. (Makes about 2 cups egg salad). Serve on wheat bread with lettuce leaves.

DINNER: Garlic Honey Ginger Glazed Salmon with Broccoli

Garlic Honey Ginger Glazed Salmon

Ingredients:

  • 4 salmon filets, skin removed (about 2 lbs total),
  • 1/2 cup honey,
  • 1/3 cup reduced sodium soy sauce (or regular),
  • 2 teaspoons minced or chopped garlic,
  • 1 teaspoon fresh ginger, minced,
  • 4 cups broccoli florets (optional for garnish:
  • chopped scallion,
  • sesame seeds,
  • sprinkle of parsley for color).

Instructions:

Place the salmon filets in a large zipped-top bag. Whisk the honey, soy sauce, garlic, and ginger together in a medium bowl (I added a sprinkle of dried parsley for color– try chopped scallion!)

Pour half of this sauce over the salmon filets, coating them thoroughly. Refrigerate for 15 minutes or up to 4 hours.

Meanwhile, preheat oven to 350°F (177°C). Line a baking sheet with aluminum foil or a silicone baking mat. Set aside.

Line the marinated salmon filets on the baking sheet. You can hold onto this used marinade– see step 5.

Bake for 15-20 minutes depending on thickness (about 10 minutes per 1-inch thickness— measured from the thickest part of the filet).

You can broil the salmon for the last 3 minutes for crispier edges.

Meanwhile, begin steaming the broccoli and reducing the glaze. First, the broccoli: fill a large saucepan with 1 inch of water.

If you have a steamer, place it inside. Bring water to a boil. Add the broccoli.

Cover and reduce heat to medium. Cook for 6-7 minutes until the broccoli is bright green and tender.

Now, the glaze:

Pour the remaining, unused marinade into a small saucepan or skillet. If you want, you can add the remaining (used) marinade as well.

Bring to a boil, then reduce heat low-medium and allow to simmer for 4 minutes. Remove from heat and allow to cool and thicken.

Remove cooked salmon from the oven. Some of the glaze may have browned on the edges.

You can discard this.

Garnish the salmon with any of the listed options. Serve with steamed broccoli and additional glaze.

Leftovers keep well in the refrigerator for a few days. Reheat to your liking.

Make ahead tip:

You can marinate the salmon up to 4 hours in advance. If needed, you can extend to 8 hours.

You can steam the broccoli and reduce the unused marinade (steps 4 and 5) ahead of time as well.

DESSERTS: Easy Peanut Butter-Chocolate Chip Pie

Peanut Butter-Chocolate Chip Pie

Ingredients:

1 pkg. (16.5 oz.) refrigerated chocolate chip cookie dough, divided, 1 pkg. (3.4 oz.)

JELL-O Vanilla Flavor Instant Pudding, 1 cup cold milk,

1/3 cup creamy peanut butter, divided, 1-1/2 cups thawed COOL WHIP Whipped Topping, 1 oz.

BAKER’S Semi-Sweet Chocolate, 2 Tbsp. chopped PLANTERS COCKTAIL Peanuts

Instructions:

Heat oven to 350°F. Use lightly floured hands to press 3/4 of the cookie dough onto bottom and up side of 9-inch tart pan with removable bottom. Bake 12 to 15 min. or until golden brown; cool completely.

Meanwhile, roll remaining cookie dough into 6 (1-1/2-inch) balls; place 2 inches apart, on baking sheet. Bake 10 to 12 min. or until golden brown.

Beat pudding mix and milk with whisk 2 min. (Pudding will be thick.) Add 1/4 cup peanut butter; mix well.

Stir in 1/2 cup COOL WHIP; spread onto bottom of crust. Top with remaining COOL WHIP, spreading to within 1 inch of edge. Refrigerate 2 hours or until filling is firm.

Remove rim of pan carefully. Cut each cookie in half; insert, cut sides down, into top of pie.

Microwave remaining peanut butter in microwaveable bowl on high 45 sec. or until melted; stir.

Melt chocolate as directed on package. Drizzle peanut butter, then chocolate over pie; sprinkle with nuts.

JUICE: Ginger-Beet Juice

Ginger-Beet Juice

Ingredients:

  • 1 medium orange,
  • peeled and quartered,
  • 3 kale leaves,
  • 1 medium apple,
  • cut into wedges,
  • 1 medium carrot, peeled,
  • 1 large beet, peeled and cut into wedges,
  • 1 1-inch piece peeled fresh ginger ice cubes (optional)

Instructions:

Working in this order, process orange, kale, apple, carrot, beet and ginger through a juicer according to the manufacturer’s directions.

(No juicer? See Tip). Fill 2 glasses with ice, if desired, and pour the juice into the glasses. Serve immediately.

***

May these weight loss recipes fill you and make you healthier and fitter!

MEAT VS. FISH: ALIN NGA BA ANG MAS MABUTI AT MAS MASUSTANSYA?

Karne o isda?

Kung ikaw ang papipiliin, alin ang pipiliin mo?

Sa ating blog ngayon, tatalakayin natin kung ano ang mga taglay na bitamina at sustansya ng karne at ng isda at kung nakabubuti nga ba sila sa kalusugan ng isang tao.

Gusto mo na rin bang malaman kung ano-ano ang mga ito?

Halina’t tuklasin na natin! 👇😉

Continue reading “MEAT VS. FISH: ALIN NGA BA ANG MAS MABUTI AT MAS MASUSTANSYA?”

Late Night Snacking, Nakatutulong Daw sa Pagbabawas ng Timbang?

Sino’ng nagsabi na nakakataba ang late night snacking?

Bes, hindi lahat ng late night snacks ay nakakataba.

Ano?! Paano?! Bakit?!

‘Yan ang aalamin natin ngayon!

Tara! 👇

TIP:

Stick to 100-200 calories for your bedtime snack

001. Why to Eat Before Bed?

·         To alleviate hunger

·         To sleep better

·         To build muscle

·         To power early morning activities

002. When NOT to eat before bed?

·         The hunger isn’t physical

·         Heartburn hurts

·         No access to healthy options

003. Best Foods to Eat Before Bed

·         Non-fat milk

·         Turkey sandwich

·         Cherries

·         Plain Greek yogurt with fruit

·         Banana

·         Protein shake

·         Whole-grain toast with peanut butter

·         Sweet potato with cinnamon

·         Plain oatmeal with walnuts

·         Air-popped popcorn

———————————————————————-

May magagandang epekto rin ang pagkain bago matulog.

Hindi sa lahat ng oras masama ang late night snacking.

Pero depende pa rin sa dami at kung anong uri ng pagkain iyon.

Piliin lamang ang mga late night snacks na hindi nakakataba at nakatutulong pa sa pagbabawas ng weight.

(Photo and info from Google Images, Phentermine.com)

18 Fat Burning Foods Para Sa’yo! Subukan!

Nahihirapan ka na bang maghanap ng mga pagkaing makatutulong sa pagbu-burn ng excess fats?

‘Yung feeling na akala mo ‘yun na pero hindi pa pala. Pwes, tamang-tama dahil para sa’yo ang tampok na topic natin ngayon.

Sa blog post na ito, hindi ka namin paaasahin sa wala dahil ibibigay namin ang mga garantisado at epektibong fat burning foods.

Kaya kung ready ka na, simulan na natin! 👇

18 FAT BURNING FOODS

1. Lean organic meats

Since protein has a thermogenic effect- meaning it causes your body to burn more calories to simply digest, it is a good calorie to consume.

*Go for chicken or turkey, as d they are typically lower in fat!

2. Coconut

Rich with medium-chain triglycerides, coconut can seriously help you burn fat.

This is because MCFAS (medium-chain triglycerides) can increase the livers metabolism rate by up to 30%.

*In simpler terms, it encourages the body to burn fat.

3. Fish

When you consume fish, it influences Leptin in a positive way.

Leptin is a hormone that regulates fat storage within the body, therefore you can also count it on your list.

4. Green tea

Green tea contains catechins, which is a certain type of phytochemical that has an effect on the metabolism.

This then helps to promote fat oxidation and thermogenesis, as it degrades norepinephrine, the fat burning hormone.

5. Avocado

Avocado boosts the rate of your metabolism and speeds up the conversion of fat into energy.

11-17 grams of fiber

*Therefore eating this little beauty really is a great tool for slimming down, as it will help you stave of those hunger pains and cravings.

6. Green leafy vegetables

Green leafy vegetables are full of vitamins A and C.

These vitamins are a great way of reducing oxidative stress, and cutting out/down the stress hormones of the body, so that the body doesn’t store them as belly fat.

7. Cinnamon

Most of you are probably aware by now that excess sugar in the blood can lead to excess fat storage.

*The beauty of cinnamon is that it can regulate blood glucose levels.

This will in return reduce your food cravings, stop you from feeling sluggish and make you overall feel better throughout the day.

8. Grapefruit

Since grapefruits have been found to lower levels of insulin in the body, this in return prevents the body from storing more fat.

9. Eggs

egg diet

Eggs have been known to contain a lot of cholesterol.

However in recent studies, it has been proven that cholesterol in food does not raise cholesterol in the blood.

In fact eggs reduce cholesterol.

*They also have quite a bit of protein, which leads to the person whom is consuming them feeling fuller longer.

10. Chillies and hot peppers

Capsaicin is a compound that helps protein structures in the body break down fat.

This gives a fat burning effect.

The good news is that capsaicin is found in chillis and hot peppers such as habaneros, and as a result of this affect, they are known to reduce belly fat.

11. Flaxseeds

Packed with finer and omega-3s, flaxseeds and flaxseed oil are very common health foods these days, and for good reason.

Once consumed they attract oil double toxins that are in the fat tissues of the body, and then they can get those toxins out of the body.

*This means at the end of this process there will be fewer fat stores.

12. Tomatoes

Not only are tomatoes delicious, but also have a substantial amount of fiber.

They contain lycopene, which provides antioxidants, which in return helps the oxidation process.

*This will obviously prevent certain diseases from occurring.

13. Nuts

nuts

Nuts are very nutritious. Well, that is if you eat the right kind, and they’re indeed many to choose from.

They are a great source of magnesium, which in itself is mood boosting.

*Studies have shown that nuts in the diet help control weight, reduce heart disease and also diabetes.

14. Spices

Cayenne is an extremely hot spice. It lowers blood glucose levels within the body and reduces the risk of excess insulin lurking around and storing fat.

Turmeric is another great spice. Usually found in Indian dishes, it is one of the highest known sources of the antioxidant beta-carotene, which helps protect the liver from free radical damage.

15. Quinoa

Have you been searching for a substitute for rice or potatoes?

Then quinoa is your perfect match.

*It is both packed with lots of vitamins and also low on the GI score. It also promotes satiety.

16. Bananas

Bananas do indeed have some fructose, but they also contain fiber, so they are fine to eat.

The starch that is found in bananas turns into a fatty acid in the gut by the good bacteria.

*This metabolizes fats, which is known to decrease obesity.

17. Lentils

Lentils contain fiber, which not only helps you feel full in-between meals, but will also keep your blood sugar levels from spiking.

*Lentils also contain iron, and if you are deficient in this then it will slow your metabolism down.

18. Broccoli

Broccoli contains fiber, which is known to keep you feeling full, but also contains sulforaphane, which is a phytonutrient.

———————————————————-

Marami naman pala tayong pagpipilian mula sa mga fat burning foods na ito.

Hindi tayo mauubusan ng choices kung marunong lang tayong dumiskarte at gumawa ng paraan 😉

So, happy fat burning sa atin, kaibigan 😄👍