Some nutrition tips and cookbooks :)

these are 3 cookbooks I like

1) the philippine cookbook by virginia roces de guzman, and nina daza puyat
2) favorite filipino recipes by pat limuco dayrit
3) cleaneatingmag.com, and the original books by tosca reno

and here are some tips I share with all my clients

drink 4 cups of water first thing in the morning,

and by the end of the day you should drink 1 oz of water for each 2 pounds that you weigh per day

So if you weigh 150 pounds than you would drink 75 ounces of water per day. Most of the time when our bodies feel hungry we are actually just dehydrated and water would cure it.

When you go out to restaraunts if you pay for a meal that costs more than 10 dollars per plate: then normally it is enough food for two people on that plate. So you can share it with someone if you are together, or you can take half of it home with you for next meal or snack.

Instead of trying to eat 3 big meals per day. Try to eat 5-6 smaller meals. and eat something every 3 hours. Think about grazing all day a little bit of food at a time, rather than gorging on a large piece of food. Or picture a campfire, every half hour or so you need to throw more wood on it or it dies out. Your metabolism is the same, if you throw all the wood on the fire at the beginning you will have a huge fire for about 30 minutes, but if you throw wood on it every 30 minutes you can keep that fire going all day. So picture your metabolism like a fire you want to keep stoked, instead of burned out.

some grocery suggestions—————–

try to stay away from artificial sweeteners most of these are not good for your body: if you need to have more sweet stuff than use honey, maple syrup or agave nectar. Or even better is to just grab a handful of fruit to cure your sweet tooth cravings.

use olive oil and flaxseed, unsalted nuts, unsalted seeds(pumpkin, sunflower), allnatural nut butter (almond, cashew, peanut), pumpkin oil, safflower oil, pam

use mustard, salsa, unsweetened applesauce, hot sauce, and sea salt

use green tea, chamomile tea, fennel, chai tea, mint tea, tulsi tea, coffee, water, skim milk or 1% milk, soymilk, rice milk, almond milk

as many fresh fruits and veggies as possible (the more colors you eat the better balance of nutrients you will have), unsweetened dried fruits are great portable snacks too

meat, poultry, seafood and fish, eggs: just be sure the portion of meat you eat is no larger than the size of your palm for each meal.

wheat breads, wheat pasta, wheat tortillas, brown rice, oatmeal, quinoa, wheat germ, cream of wheat, muesli, kashi go lean, ezekiel 4:9,

balsamic vinegar, rice vinegar, lemon juice, lime juice, apple cider vinegar

canned: white beans, black beans, chickpeas (garbanzo beans), lentils, kidney beans, tomatoes, tuna, salmon, soup, tomato paste

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one snack I have liked lately
one container of yogurt, a cup of fruit, and 4 or 5 vanilla wafers broken into smaller pieces—- it has the antioxidants from the fruits, and some protein and fibers from the yogurt (I tend to use yoplait, activia, or the greek yogurts), and it is crunchy from the vanilla wafers…I like it for dessert, or even a midday snack

I just mix it all up in a small bowl
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Wishing you a healthy start to spring and summer 🙂

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