Healthy Recipe: Homemade Honey Granola

Friday, 17 July 2015  |  Healthy Food + Recipes

IMG_5096

I love oatmeal and anything that has to do with oats. I used to buy granola from Slice High Street (so good!), but, since I’ve committed to cooking more healthy meals at home the past months (you didn’t know that did ya?!), I’ve realized that making granola at home is simple and easy.  Best of all, it’s quick! I made these after dinner. (more…)

4 Hydration Tips for Runners

Wednesday, 15 April 2015  |  Healthy Food + Recipes

2015

A few weeks ago, Gatorade offered to put me through their Gatorade Sweat Test to aid me for Boston Marathon. This was the second time I was doing this with the first done in 2011 as preparation for New York City Marathon. What I learned about hydration from the Gatorade Sweat Test was astounding and I’m sharing them with you to help you in your own performance. (more…)

Testing my Food Intolerance at LifeScience (Part 1)

Monday, 4 August 2014  |  Healthy Food + Recipes

RESULTS

Every morsel of food we put into our bodies has an effect whether good or bad. But, I’m also a firm believer of bio-individuality: one man’s food can be another man’s poison.

As athletes, it’s even more important for us to be conscious of our diet because food is our fuel for training and races. If we eat food that our body loves then we get to run longer distances and break PRs. Conversely, if we thrive on junk then our performance will probably be crappy too. You only get what you put in, right?

Last month, I was invited by LifeScience for a Food Intolerance Test (FIT) Program. The Food Intolerance Test determines what food your body can tolerate and what it can’t. Intolerable food items creates a strong antibody reaction and activates your immune system causing any of the following: bloatedness, stomach upset, indigestion, diarrhea, irregular bowel habits, unhealthy skin and itching.  Eating a lot of these food items can cause inflammation in your intestines which leads to incomplete absorption of nutrients. Most of the time, we go about our daily activities thinking that we lack sleep, are over trained, or overworked, but, in truth, it can also be due to making the wrong food choices. Sometimes, it only takes a change in diet to feel stronger, gain more focus, and have more energy. (more…)

Clean & Mean Routine: Tip 5 – Nourish your Body. Nurture Your Spirit.

Monday, 10 February 2014  |  Healthy Food + Recipes

TBR Clean & Mean Routine is a series of nutrition and wellness tips from for people who wish to start the year right by living cleaner, healthier lives.  New tips are posted every Monday from Jan. 13 to Feb. 24. 

Tip 5: NOURISH YOUR BODY, NURTURE YOUR SPIRIT

As mentioned, our TBR Clean & Mean Routine is about eating clean food.  It’s also about being MEAN.  M in Mean is for meals of three and snacks of two. E is for exercise at least 4x a week. A is for Anything in moderation.  N is for NOURISH YOUR BODY, NURTURE YOUR SPIRIT.

We’re on our 5thth week of eating clean, exercising regularly, and still enjoying the entire process.  How’re you feeling so far?  This week, we’ll talk about your spirit.

MIND, BODY, & SOUL

Being healthy isn’t a goal in itself.  We want to be healthy so that we can live better lives and become better people.

So, as we focus on eating better and exercising more, we shouldn’t forget that, at the end of the day, we should also care for our mind and spirit so that we can achieve bigger things.

Truth is, food is just our secondary source of energy.  Our primary sources of energy are the following: healthy relationships, inspiring work, regular and enjoyable physical activity, and a meaningful spiritual practice.  We should always try to achieve a balance among all these things to become better.

NURTURE YOUR SPIRIT

So, now that you’re eating cleaner and exercising more, how can you nurture your spirit?  Here are some ways:

  1. Commune with nature.  Spend more time outdoors and feel connected to the grass upon your feet and the vast sky above you.  Try running the trails instead of the road this weekend.
  2. Slow down.  We’re often stuck in the rat race in the city burdened with deadlines and overscheduled with meetings.  Take some time out each day to slow down and gather yourself.
  3. Meditate every morning.  Start each day with a few minutes of meditation.  You’ll be surprised at how this brief activity can change the next 24 hours.
  4. Pray.  For many, prayer is one of the best ways to connect to God and find a deeper meaning in their daily lives.
  5. Try yoga. Yoga teaches techniques that exercise the body, mind, and spirit.  They say that the lessons of flexibility, patience, mental alertness that you learn on the mat spills off to the rest of your life as well.
  6. Be grateful.  Instead of complaining about the traffic or your boss, take note of the many little good things that occur during each day.  Also take the time out to be thankful for what and who you have around you that you may sometimes take for granted.

Try this out this week and see how it can change your mindset about diet, exercise, and your life.

If you want to join me and others on our TBR Clean and Mean Routine for 2014, just do this:

Post a comment on TBR FACEBOOK PAGE that you commit to practicing the tip for the next 7 days.  If you don’t have FB, you can post your comment on this blogpost.

Watch out for our weekly TBR Clean & Mean Routine tip every Monday. I will ask you to post a comment on each of those weekly tips until February 24.

Throughout the week, feel free to chat and converse with others in the TBR FB Page who are trying to apply the weekly tips in their lives.

By the first week of March, I will ask you to submit a story on how this plan worked for you and what changes you saw in your life. The most compelling and interesting submission will win a pair of running shoes from me.

Let me know how this week goes for you!  See you next Monday!

Read:
TBR Clean & Mean Routine – Part 1 & Part 2
Tip 1: Eat Clean
Tip 2: Mealtime: Listen to Your Body
Tip 3: Exercise: 4x a Week
Tip 4: Anything in Moderation.

Clean & Mean Routine: Tip 4 – Anything in Moderation

Monday, 3 February 2014  |  Healthy Food + Recipes

TBR Clean & Mean Routine is a series of nutrition and wellness tips from for people who wish to start the year right by living cleaner, healthier lives. New tips are posted every Monday from Jan. 13 to Feb. 24.

Tip 4: ANYTHING IN MODERATION

As mentioned, our TBR Clean & Mean Routine is about eating clean food. It’s also about being MEAN. M in Mean is for meals of three and snacks of two. E is for exercise at least 4x a week. A is for ANYTHING IN MODERATION.

We’re on our 4th week of eating clean and exercising regularly. How’re you feeling so far? This week will be short and simple. It’s all about MODERATION.

DIET? WHAT DIET?

Often times you hear people say “Diet? What diet?!!” when they’re about to devour an entire lechon. It’s almost as if they’re saying: “Screw that sad diet I’ve been on for weeks. Today, I will enjoy myself to the hilt and eat all I want!” Then they proceed to consume triple the amount they usually eat because they’re finally free.

That’s what happens when you go on a DIET. You restrict your intake of particular foods (or worse, entire food groups!) and shun all your favorites because you’re trying to be “good.” The thing is, if or when you do fall into temptation, your diet may backfire on you. You may overeat because you’ve been depriving yourself for weeks or months.

LIVE A LITTLE

Like I said, on the TBR Clean & Mean Routine, we’re not going on a diet. We’re aiming for a lifestyle change. We want a life where, in time, we naturally veer towards healthy food and exercise as opposed to artificial food and sedentary living. We do this s-l-o-w-l-y by making small changes every week as we go about our daily activities.

It’s unnatural for anyone to live within a super strict set of regimented rules especially when it comes to food. Don’t eat this. Don’t eat that. Don’t do this. Don’t do that. It’s also very sad!

So, for us, we will allow for ANYTHING IN MODERATION and, please note, ONCE IN A WHILE. If you must have a cookie, then allow yourself to take a bite and quickly give it to someone else. If you must have a soda, then take a few sips and leave it. If you’ve been invited to a big dinner buffet, then make sure that you have a light snack before the meal, make good choices by filling your plate with healthier fare, then stop before you get too full.

I will have to ask you to practice common sense with this tip.  Please don’t come back to me saying that I allowed you to have tons of sugar when you’re a diabetic or you loaded up on spicy food before a marathon and eventually messed up your race.  At the end of the day, you know what you can and cannot have and when. You know what is good and what is bad for your health.  Only you are responsible for what you put in your body.

The point is this: Do not over think things.  Do not make food your enemy.  Just eat when you want to and stop when you’re satisfied.  Good food and healthy active living must be fun and convenient for you if you want it to be forever.

If you want to join me and others on our TBR Clean and Mean Routine for 2014, just do this:

Post a comment on TBR FACEBOOK PAGE that you commit to practicing the tip for the next 7 days. If you don’t have FB, you can post your comment on this blogpost.

Watch out for our weekly TBR Clean & Mean Routine tip every Monday. I will ask you to post a comment on each of those weekly tips until February 24.

Throughout the week, feel free to chat and converse with others in the TBR FACEBOOK PAGE who are trying to apply the weekly tips in their lives.

By the first week of March, I will ask you to submit a story on how this plan worked for you and what changes you saw in your life. The most compelling and interesting submission will win a pair of running shoes from me.

Let me know how this week goes for you! See you next Monday!

Read:
TBR Clean & Mean Routine – Part 1 & Part 2
Tip 1: Eat Clean
Tip 2: Mealtime: Listen to Your Body
Tip 3: Exercise: 4x a Week