Category Archives: healthy food

Shed and Tone (C-lium Recipe)

Post Workout Recovery Smoothie; Weight Management; and Anti-Diabetes

Nutritionist Ms. Nadine Tengco demonstrated to us (Crossfit challenge participants) how to make a smoothie. Unfortunately, I wasn’t able to take pictures.


1 cup papaya cubed
1 large banana
1 tablespoon Psyllium fiber
1 tablespoon no-sugar crunchy peanut butter
2 cup low-fat or almond milk
1/8 tsp cinnamon
1 tablespoon cilantro
1 tablespoon mint leaves
10 grams coco sugar or 2 sachets Stevia (optional only: if banana or papaya is not sweet)
Ice cubes

Blend all ingredients together

Serves 2

**This smoothie should be taken within 1 hour after workout to aid in muscle repair, recovery and refuelling. It contains potassium, calcium, iron, potent antioxidants (phenolic and flavonoid compounds) and the anti-inflammatory enzyme papain, all designed to assist the body in healing, repairing and building lean muscle and increasing metabolism.

POST – WORKOUT Goals within 1 hour
Repair & Rebuild
Refuel & Replenish

The Best Foods for Pregnant Women

Becoming pregnant is always a joy for most women especially those who are expecting it. If you are currently pregnant, you would like to make sure that you are getting the best type of food available not only for you but for your baby as well.

pregnant women holding cherries

Even if you are already placing all the things that you may need from vitamins, minerals and other things that you need for your nutrition, you have to remember that there are some food products that will allow you to pack in all those that you need in a few bites. Of course, the priority is to make sure that you are healthy and your child is healthy too.

Here are the best foods for pregnancy that you just should not miss:

  • Yogurt

Yogurt is a good source of calcium which you will need in order to keep you strong and you would need for your baby as well because calcium is needed for your baby’s growing bones. It will be best to pick out plain yogurt that you can mix in with your drinks or even some of your food. This way, the yogurt will not taste bland.

  • Avocados

There are different things that avocados may have such as Vitamins C and B6, potassium and even folate. Now that you know that it can give a lot of great things give enough reason for you to add avocados to your meals. Remember that you may use it as a spread instead of mayonnaise and it can still make your sandwich or salad as creamy as you want it to be.

  • Nuts

Do you think that you need something to snack on? You can stop on snacking on junk food and other types of food that will only make you gain unwanted fat. Rather, you can snack on nuts that will allow you to feel full and at the same time will supply you with important minerals that you will need for yourself and your baby.

With all of these tips in mind, you know that you will be adding the above mentioned food products to your diet.

Image courtesy of phaendin at

Advantage of Giving In to Chocolate Cravings – Are There Health Benefits?

If you are on a diet, chocolate is one of the things that you will not touch. But do you know that chocolate can sometimes be good for you especially if you are feeling bad? The key is always eating in moderation. There are also other chocolates that are considered healthier. Dark chocolate for instance, contains anti oxidants that can be good for the body. All types of chocolate naturally have components that can make people feel good about themselves. Just make sure that you do not eat too much so that you will not be consuming too much sugar.

Image courtesy of Stuart Miles at

Healthy fruity strawberries


Strawberries don’t only appeal to the eyes but they help ease stress. Strawberries actually belong to the “calming foods” group. It contains anti-oxidants (vitamin C, phytonutrients) that help control stress-related inflammation. Strawberries also provide a good source of vitamin K, manganese, folic acid, potassium, riboflavin, vitamin B5, copper, magnesium, and omega-3 fatty acids.