NUTRIFY!

nutrify (v.): to supplement your needed knowledge about nutrition

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Blackberry walnut smoothie / Recipe

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People Are Obsessed With New Starbucks “Rainbow Drinks”… and They’re Vegan!

These secret-menu creations are perfect for summer and can all be made vegan!   • Pink Drink This is the most popular of the “rainbow” drinks! Get the Strawberry Acai Refresher and swap out the water for coconut milk.   • Purple Drink Add vanilla syrup and blackberries to the Iced Passion Tango Tea and swap out the water for soy milk!   • Blue Drink It’s the Purple Drink without blackberries. Get the Iced Passion Tango Tea, swap out the water for soy milk, and add some vanilla syrup!   • Green Drink Get the Iced Black Tea, swap out the water for coconut milk, and add matcha!   • Orange Drink Order the orange mango juice and add two scoops of vanilla bean powder and a splash of coconut milk! Try them all to find your favorite! *As always, be sure to double check ingredients and ask your barista to ensure no animal products are used to make your drink.

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👌🏻

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PINAKBET

Calories per serving of Filipino Veggie Pinakbet

21 calories of Fruit, Roma Tomato, (0.60 serving)

14 calories of Veggie, Okra, 1 pod, (4 serving)

12 calories of Veggie, Asian Eggplant (82g), (0.60 cup)

12 calories of Veggie, Kabocha Squash, (0.30 cup)

9 calories of Filipino, Ginisang Bagoong, Barrio Fiesta, (0.20 tbsp)

8 calories of Veggie, Bitter Melon, (0.30 cup)

4 calories of Oil, Olive Kirkland Organic Extra Virgin , (0.03 tbsp)

3 calories of Veggie, Onion (sm), (0.10 serving)

2 calories of Garlic (1 clove), (0.60 serving)

2 calories of Garlic powder, (0.07 tbsp)

2 calories of Onion powder, (0.07 tbsp)

0 calories of Himalayan Pink Salt, (0.05 tsp)

0 calories of Bragg All Natural Liquid Amino, (0.10 tsp)

0 calories of Spice, Black Pepper, Ground, (0.10 tsp)

source: https://recipes.sparkpeople.com/recipe-calories.asp?recipe=1839515

Eat healthy, eat right! 

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Extra rice pls! 😝 

 Did you know that despite the fact that white rice has a high concentration of carbohydrates - a good source of energy, it may cause digestive problems? Because white rice starch is also viscous, it’s harder to digest. This leads to digestive discomforts, fatigue, and indigestion. It’s also low in dietary fiber. Fiber is an essential nutrient that aids in digestion and prevents heart disease. It also regulates the digestive system. White rice also lacks essential nutrients to a point where it disrupts body processes. 

 So, i suggest a cup of rice would do! 😝

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Oranges for vitamin C! 🍊

But how important vitamin C to our bodies?

Vitamin C is the primary water-soluble antioxidant in the body, disarming free radicals and preventing damage in the aqueous environment both inside and outside cells. Inside cells, a potential result of free radical damage to DNA is cancer. Free radical damage to other cellular structures and other molecules can result in painful inflammation, as the body tries to clear out the damaged parts. Vitamin C, which prevents the free radical damage that triggers the inflammatory cascade, is thus also associated with reduced severity of inflammatory conditions, such as asthma, osteoarthritis, and rheumatoid arthritis.

To know more about oranges, read on this site: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=37

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Tinolang manok 👅 

 This dish is specifically prepared for a patient having peptic ulcer. Peptic ulcer is the inflammation or the sores found in the lining of the stomach. This might taste bland because of the limited spices used but it is for the benefit of the patient so that irritation of the stomach won't occur. This dish has cabbage and papaya. These two are said to be rich in nutrients and minerals that are essential to the body - such as Zinc, Copper and Folate. And, did you know that, cabbage is said to be the top vegetable that should be eaten to prevent cancer? This vegetable is also said to heal peptic ulcer and overall, helps in maintaining the GI system. 

 To know more, read on these sites: http://www.pinoycookingrecipes.com/tinolang-manok-chicken-tinola.html http://www.whfoods.com/genpage.php?tname=foodspice&dbid=19

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Sinigang na Bangus 😨

Sinigang is commonly cooked with pork. However, pork has high content of cholesterol and does not have omega 3 & 6 like fishes have. What are the benefits of using fish in a meal instead of pork?

Fish is very healthy so we need to incorporate it in our diet. According to studies, fish oil can lower blood pressure and prevent heart disease and stroke. It also earned the nickname “brain food” because it can help ease symptoms of depressions, ADHD, Alzheimers – diseases related to the mind.

 A variety of  fish oil supplements are available at drugstore if in case you have a poor fish diet. Omega 3 and 6 are essential amino acids needed by our body.

To know more about substituting fish instead of pork, read upon this site!

http://www.mommydiary.net/2011/10/milkfish-sinigang-and-the-benefits-of-eating-fish.html

[exercise-mindbodysoul]

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makulaaaay ang buhaaay 🌈

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don’t talk when you’re mouth is full 🙈 #eatright

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oops hahahah exercise!

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For all Starbucks lovers out there…. Just a friendly reminder :)

There are advantages and disadvantages of drinking coffee.

ADVANTAGES:

☛ Coffee boosts your physical performance. 

☛ Coffee may help you lose weight. 

☛ Coffee helps you burn fat. 

☛ Coffee helps you focus and stay alert. 

☛ Coffee lowers risk of death. 

☛ Coffee reduces risk of stroke.

☛ Coffee protects your body. 

☛Coffee protects your brain. 

☛ Coffee brightens your mood, helps fight depression and lowers risk of suicide. 

DISADVANTAGES:

☛ Bad coffee can be toxic. 

☛ Coffee can kill you. 

☛ Coffee can cause insomnia and restlessness. 

☛ Don’t drink more than one cup a day if you’re pregnant. Studies on coffee’s effect on a fetus have been controversial, but one thing is sure: if you drink coffee when pregnant, caffeine will also reach the fetus, and your baby is highly sensitive to caffeine. 

☛ If you have high cholesterol please choose filtered coffee. Coffee beans contain cafestol and kahweol, two ingredients that appear to raise LDL cholesterol levels. 

☛ Coffee for kids, may increase bedwetting.

Just always remember, to take everything in moderation! (even though, you can’t resist it 😜)

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Not a tea lover? Want to know the health benefits of tea? Here it goes!

1) Tea contains antioxidants 

2) Tea has less caffeine than coffee 

3) Tea may reduce the risk for heart attack and stroke 

4) Tea may help with weight loss 

5) Tea may help protect your bones 

6) Tea can decrease tooth loss 

7) Tea may boost the immune system 

 8) Tea may help battle cancer 

9) Herbal tea may soothe the digestive system 

10) Tea (unadulterated) is calorie free 

Amazing, isn't it? 

For more info, click on this site! This might come handy for your next T-time, aye? 😉 http://www.today.com/series/one-small-thing/top-10-health-benefits-drinking-tea-t81111

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Did you know that?

Physical exercise is good for mind, body and spirit. Furthermore, team sports are good for learning accountability, dedication, and leadership, among many other traits. 

✓ Many athletes do better academically. Playing a sport requires a lot of time and energy. Some may think this would distract student-athletes from schoolwork. However, the opposite is true. Sports require memorization, repetition and learning — skillsets that are directly relevant to classwork. Also, the determination and goal-setting skills sports require can be transferred to the classroom.

✓ Sports offer many health benefits, some less obvious. Clearly, sports will improve your fitness and weight goals. However, they also encourage healthy decisions such as not smoking or drinking and offer hidden health benefits such as a lower chance of getting osteoporosis or breast cancer later in life. Also, a team counting on you to show up and work hard is plenty of motivation for you to get to the gym day in and day out.

✓ Playing a sport cuts down on pressure and stress. Exercising is a natural way to loosen up and let go of stress. Also, you will most likely make many new friends on the team who can be there for you as a support system. When you find you are having a lot of stress, you can call up teammates and head to the gym to talk it out and play it out.

It’s never too late to start a sport! Feel which sports you belong and you would have the drive to play that sport.

To know more about its benefits, click on this site! http://www.muhealth.org/services/pediatrics/conditions/adolescent-medicine/benefits-of-sports/

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Itadakimasu! 🍜 

These Japanese-style noodles, sold in colorful packages in supermarkets everywhere, can become a bit more beneficial with some creativity and common sense. One major common-sense move is leaving out the flavor packet that usually comes with the noodles. Ramen Noodles contains 188 calories, with 61 of those calories coming from fat, a beef-flavored Top Ramen nutritional label says. In addition to the 7 g of fat, each serving gives you 4 g of protein and 27 g of carbohydrates, 1 g each from sugars and dietary fiber. Add the flavor packet and you’re adding at least 861 mg of sodium, depending on the flavor. This comes out to 36 percent of the daily recommended sodium intake, 9 percent of the recommended carbohydrate intake, 4 percent of the fiber, 10 percent of the total fat and 17 percent of the saturated fat. 

To know more, read on this site! http://www.livestrong.com/article/234024-ramen-noodles-diet/

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🍡 FACTS ABOUT RIBS 🍡

Although a half rack of ribs is smaller than a full rack, this portion is not low in calories. Ribs have a lot of fat, which is the most calorie-dense nutrient with 9 calories per gram. In addition, ribs contain high amounts of protein, although they are low in carbohydrates.

Calories A half rack of ribs contains 550 calories, which is more than 27 percent of the daily recommended calorie intake based on a 2,000-calorie diet. This makes a half rack of ribs higher in calories than many other meat-based entrees, such as a 6-ounce filet mignon, which provides 350 calories.

Fat This meal contains fatty meat as well as skin, which also contains fat. As a result, a half rack of ribs contains 37 grams of fat. Of the fat in this portion, 13 grams comes from saturated fat, which may increase your cholesterol levels. The American Heart Association notes that while you should consume between 50 and 70 grams of fat each day, you should limit saturated fat to 16 grams daily. This means that a half rack of ribs provides about 62 percent of your total fat intake, and 81 percent of your saturated fat intake.

Protein All meat provides protein, and a half rack of ribs provides more than 52 grams of protein, a vital nutrient that provides amino acids, the building blocks of your body's tissues. According to MedlinePlus, you should consume 50 to 65 grams of protein every day.

Carbohydrates Meat tends to be very low in carbohydrates, and half racks of ribs are no exception. Each half rack of ribs provides just 2 grams of carbohydrates, with no fiber. This may make a half rack of ribs appropriate for low-carbohydrate diets. Although carbohydrates do provide your body with energy, some research suggests that restricting carbohydrates may aid in weight loss. A study published in the July 2008 issue of the "New England Journal of Medicine" found that low-carbohydrate diets were more effective at promoting weight loss than low-fat or Mediterranean diets.

Source: http://www.livestrong.com/article/361636-half-rack-ribs-nutrition-information/

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Kare-Kare is a Filipino peanut-based stew with a variant of vegetables, stewed oxtail, and occasionally tripe. This is very popular on the tables during grand celebrations and gatherings. It is considered a special dish for a special occasion. People who have peanut allergy should not eat this dish since it has peanut butter and some grind peanuts on the dish. This is very rich in protein, vitamins and minerals (from the vegetables and meat). Here’s the recipe in making this dish:

• Oxtail, with the skin on and cut into 2-inch lengths, and ox tripe are boiled until tender. Sometimes pieces of ox feet or shins are added. When the meat is tender, the soup becomes gelatinous. 

• Ground roasted peanuts (or peanut butter), ground roasted glutinous rice is added to make the soup thicker. Atsuete (annatto) is added to give color.

•  The basic vegetables for kare-kare include young banana flower bud or "heart" (puso ng saging), eggplant, string beans, and Chinese cabbage (pechay). 

• Kare-kare is often served hot with special bagoong alamang (sauteed salted shrimp paste).

To know more about its recipe, click on these sites! 

https://en.wikipedia.org/wiki/Kare-kare

http://i-brownbag.blogspot.com/2012/04/kare-kare-filipino-oxtail-stew.html

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As the period of adolescence comes by, a child might skip meals of the day. As this period comes, it is said that adolescents become conscious of their body image. Thus, their meal habits are being impaired. However, skipped meals would also mean skipped opportunities.

It is said that breakfast is the very important meal of the day. And most researches would support this idea!

Studies show that eating healthy breakfast could give you the following benefits:

1) A more nutritionally complete diet, higher in nutrients, vitamins and minerals

2) Improved concentration and performance in the classroom or the boardroom

3) More strength and endurance to engage in physical activity

4) Lower cholesterol levels

So, encourage your friends, young one, to never skip any meals of the day! :) 

To know more about the benefits of breakfast, check out this site!

http://www.webmd.com/diet/many-benefits-breakfast