Nutrition Month Theme 2016: ” Nuture your baby’s first 1000 days for a healty future”



 Elementary and high schools all over the country will be celebrating the National Nutrition Month or “Buwan ng Nutrisyon” this July. According to the National Nutrition Council (NNC), the theme for this year’s celebration is “First 1000 days ni baby pahalagahan para sa malusog na kinabukasan” (Nurture your baby’s first 1000 days for a healthy future).



Five Benefits of Exercise and Nutrition

If you pair regular exercise with a well-balanced diet, you’ll notice immediate changes in mood and energy levels. More importantly, consistently eating well and exercising will improve your health and extend your lifespan. The guidelines are relatively simple: engage in at least 150 minutes of aerobic exercise and two full-body strength training sessions each week and eat a nutritionally diverse diet, low in fat and sodium, but high in fiber. Ask your health care provider to help you devise a more detailed diet and fitness plan. 




If you eat healthy, small snacks and meals throughout the day, you’ll keep your blood sugar from crashing and feel more energetic. If you hit the gym for 30 minutes each day, you’ll have the added benefit of a neurotransmitter called serotonin, which is a natural mood booster.


Weight Control


Losing weight and keeping it off takes a combination of eating fewer calories and burning more energy. Eat nutrient-dense, low-calorie foods such as fruits, vegetables and lean meats and other proteins that will fill you up. Integrate physical activity into your everyday routine in addition to scheduled exercise. For instance, take the stairs at work or park at the far end of the lot.




Regular exercise and good nutrition may ameliorate or prevent a myriad of conditions including heart disease, hypertension, stroke, Type 2 diabetes, arthritis, osteoporosis and depression. Consult your physician to make sure your diet and exercise plans are compatible with your medications and health conditions.




There is nothing like running farther or improving your physique to boost your self-esteem. Take time to enjoy your new healthy lifestyle. Update your wardrobe and enroll in a cooking class. Keep fitness fun and interesting by trying something new — go for a hike, take a martial arts course or register for a 5K.




If you exercise vigorously for 30 minutes a day, you may find you sleep much more soundly at night. A good night’s rest will improve your acuity and energy levels the next day.

(c) › Nutrition › Proteinddas

Getting Your Z-z-z’s

ddawd Trouble falling asleep at night? Or do you snap awake at 2 a.m. and watch anxiously as minutes slip away on the clock? Six out of 10 Americans have difficulty sleeping a few nights a week, according to the National Sleep Foundation. While chronic sleep disorders may require a physician’s or mental health professional’s care, you may be able to avoid the occasional restless night with a few nutritional tricks.

1. Eat a bedtime snack. If your pattern is to wake up in the middle of the night, your blood sugar may be low. Try a protein- and fiber-rich snack that will get you through the night, like an apple or pear with nut butter. Or substitute a slice of whole-grain bread for the fruit – whole grains are high in magnesium, a naturally relaxing mineral.

2. Go nuts. Nuts such as almonds, hazelnuts and cashews are rich in tryptophan, an amino acid that helps encourage calm and restfulness. Since these tasty nuts are also high in fat and calories, keep your serving to 1/4 cup, and skip the salted and flavor-added varieties.

3. Boost your calcium. In a study published in the “European Neurology Journal,” researchers linked a lack of REM, or deep, sleep to a calcium deficiency – suggesting there might be something to the old trick of a glass of warm milk before bed. If milk doesn’t appeal, try some plain yogurt with berries and nuts. If you take a daily calcium-magnesium supplement, consider having it before bed.

4. Brew a cup of herbal tea. Chamomile, lemon balm, valerian root and passionflower are famous for their relaxing properties. Sip a cup before bed to help ease you gently into sleep.

Sweet dreams!



I always extol the benefits of juicing – it’s a surefire way to get more vegetables, and it tastes great, too. Note that I said “vegetables” – aside from apples, I don’t juice fruits, because I think most of us get enough fruits in our diets already. But veggies! That’s another story. 

This colorful array is a version of what I call “Immune Boost Juice.” It’s loaded with vitamins and minerals, and neatly translates into about 16 ounces of juice. Right now, it consists of 2 apples, an inch of ginger, 2 chard leaves, 2 kale  leaves, about 10 springs of parsley, a spear of broccoli, 2 carrots, 1 golden beet and 2 celery ribs. Another version substitutes about 1/2 cup red cabbage for the beets – it’s not as sweet. I drink this juice in the morning, 5 days out of 7, and I am almost never sick. It’s also a great energy boost. Be sure to have it with some healthy fat, like a few nuts, to help your body absorb all the beta-carotene. 

And then just wait for your friends and family to tell you that you’re “glowing”! Cheers!

aaa from this… this !



Eating right


Eating right is important to staying at a healthy weight and keeping an energy balance, the balance between the calories in what you eat and drink, and calories you burn when moving.