The Search for Heart-Friendly Cholesterol-Reducing ‘Phytosterol’ in Cooking Oil

Friday, 22 September 2017  |  Healthy Food + Recipes

Heart-friendly is probably the last thing on your mind when you reach for the cooking oil in your kitchen shelf, with health buffs giving it a bad rap all these years. It’s time, then, to set things straight: while some cooking oils put your cardiovascular health at risk, others provide essential good fats that our bodies need. (more…)

Healthy Recipe: Homemade Honey Granola

Friday, 17 July 2015  |  Healthy Food + Recipes


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


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


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. 


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.


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.


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!

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.