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Always remember! #vitaminYou #motivation

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Live Life Now! Life is full of temptations and curiosity. You are torn in choosing what is right or wrong, deciding of what could be the best and what could be the worst. Living life is very challenging, choosing what to eat, what to do or choosing the things you want without considering the good or bad effect of your decisions. Life you have is yours; final decisions will end up to you. But this blog would help you in choosing the right way to live a healthy life and the things that would make you happy with a good effect. Live a Healthy Life! H - Healthy life E - Enough Sleep A - Activity for Mind and Body L - Little changes T -Time to Unwind H- Health checks Y- Youthful thoughts L- Life Choices I -Involved other F- Fun E- Everyday Exercise to have healthier body! Doing exercise would help you enjoy as well as having physically fit body. It would help in preventing or developing serious diseases. Exercise for only 30 minutes a day could make your life better. Choose exercise as an activity that help your physical and emotional and social health. Living life by choosing healthy and fun activities would you as an individual to have a longer and happier life! Credits to the owner of the picture. KKR

Nutrition: Is it a FACT or FAD? This blog post is about the common misconceptions about eating and nutrtion. This distinguishes truth from fantasy of what we're really believing in. 1. Eating past 8 pm will make you gain weight. Eating past a certain time will NOT make one gain weight. This is a FAD.Take for example, a car, it needs gas to run. Just like the car, your body also needs to work and its gas is food. 2. Eating carbohydrates will lead you to gain weight. Overeating foods will lead you to gainw weight. But NOT because of eating carbohydrates. Carbohydrates is the primary source of fuel of the body, for energy. In addition to this carbs are protein-sparing. 3. Protein should be the primary staple of one's diet. FAD. According from the USDA, the recommended intake of protein is 10 percent to 35 percent of calories. Eating too much protein can damage the liver, elevate blood lipid lvls, and increase the risk of heart damage. 4. Eating fats will make you fat. FAD. Eating fat will NOT make you fat. eating dietary fat doesn't mean that you have fat in your body. 5. Following the raw food diet, paleo diet, or any other type of diet increases your overall health. FAD. Following any dietary regime would not increase your health. In fact following a strict diet, would increase the risk of a person for having increase risk of nutrient deficiency. 6. Throwing up or abusing laxatives will help you lose weight. FAD. The effect of laxatives will only be temporary. In fact, half of what you consume (nutrients) will remain in the body. BY: DERR Source: http://www.uttyler.edu/wellness/files/nutrition-fad-or-fact.pdf

Diet Misconceptions Skipping meals to lose weight fast Studies show that skipping meals actually make you heavier, and it tends to make you overeat later. Low/No carbs diet Yes, too much carbs will lead you to gain weight, but it is not necessary to lessen or avoid carbs. Carbohydrates actually gives us the main source of energy we need for daily activities. A diet for one works for all as well No two bodies are the same. Remember that diet should be individualized. Decrease caloric intake Our body needs the right amount of calories to function, and everyone needs a certain amount of calories for daily activities. Credits to the owner of the picture. Sources: http://www.businessinsider.com/diet-healthy-eating-myths-misconceptions-2016/#myth-a-diet-that-works-for-one-person-should-work-just-as-well-for-others-6 http://www.fitday.com/fitness-articles/fitness/4-common-diet-misconceptions---debunked.html CARR

FRR

Avocado is a tree that is native to South Central Mexico,[2] classified as a member of the flowering plant family “Lauraceae”. They have a green-skinned, fleshy body that may be pear-shaped, egg-shaped, or spherical. Here are some of the benefits of Avocado: For moms and babies • Avocados provide a goode source of folate (folic acid), 10% of the daily value. Folate promotes healthy cell growth and getting enough folic acid before and during pregnancy can help prevent certain birth defects. • Naturally good fats. 6 grams per 50g serving of avocados, which are known to be important for normal growth and development of the central nervous system and brain. For active body: • 250mg of potassium per serving. Potassium can help your body build muscle and break down and use carbohydrates. • A good source of fiber (11% of the DV) per 50g serving – Dietary fiber adds bulk to the diet, can help you feel full faster, which can increase satiety. • 80 calories per 50g serving. For specialty diet: • Gluten-free • Vegan-friendly • Swap. Naturally good fats and creamy texture that can be used as a substitute for dairy for lactose sensitivities. • Avocados are not included in the glycemic index and are sugar-free. For everyone: • One serving of 50g contains 136 micrograms of lutein and zeaxanthin. Lutein and zeaxantin are plant pigments found in the macula of the eye, and some research suggests that they may help maintain healthy eyesight as we age. • Nearly 20 vitamins, minerals and nutrients per 50g serving. • A good source of fiber (11% of the DV) per 50g serving. Fiber-containing foods such as fruits help provide a feeling of fullness with fewer calories. Avocados are a nutrient-dense fruit that can contribute to the nutrient quality of your diet. • Healthy for the heart • Great for vision • Osteoporosis prevention • It lowers the risk for depression • Improves digestion Know more avocado by clicking the link below: https://www.californiaavocado.com/nutrition GMBR Gwynet Mae B. Ringor

Scared of getting fat because of eating chocolates? Why not go for Dark chocolates? It actually has a lot of benefits to our body. Yep, you heard it right. A 100 gram bar of dark chocolate with 70-85% cocoa contains: - 11 grams of fiber - 67% of the RDA for Iron - 58% of the RDA for Magnesium] - 89% of the RDA for Copper - 89% of the RDA for Manganese - It also has plenty of Potassium, Phosphorus, Zinc & Selenium! Dark chocolate can benefit our health by: - slowering down the signs of aging - lowering blood pressure - helping in controlling blood sugar - Reducing the risk for diabetes - providing vitamins and minerals - Increasing blood flow in the heart and brain - being a source of anti-depressant agents - preventing heart diseases - containing antioxidants that can protect the cells - lowering cholesterol levels - improving one's mood - reducing stress What are you waiting for? Don't stop yourself from grabbing a bar of dark chocolate but remember, anything that is too much won't do good. FRRR - Fiama Rissa Roraldo

The Basics of Nutrition Facts Label People look at food labels for different reasons but did you know that this is the best way to see if these foods fit your nutritional needs. Here's a quick quide to reading Nutrition Facts LabeL: Start with Serving Size Serving sizes reflect the amounts people actually eat. If you eat twice the serving size, you eat twice the amount of calories and other nutrients listed in the label. Check Calories Here you can check how many calories there are in a single serving. Limit these nutrients Eating less saturated fat, cholesterol, sodium and sugars may help reduce chronic diseases. Get enough of these nutrients Vitamins, minerals and fibers help to maintain good health and help reduce risk to diseases. Aim high for DV percentage of these nutrients. Credits to the owner of the picture. Source: http://www.eatright.org/resource/food/nutrition/nutrition-facts-and-food-labels/the-basics-of-the-nutrition-facts-panel CARR

Lower your risk for cancer and build your diet around a variety of antioxidant-rich fruit and vegetables, nuts, beans, whole grains, and healthy fat! Lower your risk with antioxidant Plant-based foods are rich in nutrients known as antioxidants that boost your immune system and help protect against cancer cells. Eat more fruits and vegetables Eat at least five servings of fruits and vegetables. Fill up on fiber Fiber, also called roughage or bulk, is found in fruit, vegetables, and whole grains and plays a key role in keeping your digestive system clean and healthy. It helps keep cancer-causing compounds moving through your digestive tract before they can create harm. Choose healthy fats Avoid trans fat and saturated fat! Consume more unsaturated fats from fish, olive oil, nuts, and avocados. Omega-3 fatty acids found in salmon, tuna, and flaxseeds can fight inflammation and support brain and heart health. Cut down on sugar and refined carbs Avoid sugary soft drinks, sweetened cereals, white bread, pasta and processed foods like pizza, to lower your risk for colorectal and prostate cancer. Limit processed and red meat Limit the amount of processed meat you eat such bacon, sausages, hotdogs, pepperoni, and salami and vary your diet by seeking out other protein sources, such as fish, chicken, eggs, nuts, and soy, rather than relying just on red meat. Sources: https://www.helpguide.org/articles/diets/cancer-prevention-diet.htm JJSR - Jhonna Josiel S. Rivera

When Should People Eat? 2 Nutrient Myths busted. According to the blog, there is no "best" time to eat. There is no specific shcedule in eating meals. Here are some myths that are discovered: 1. Skipping breakfast is the best. There are some research that supports eating breakfast, which helps weight loss. In a mixture of research there are many benefits such as: - Increase fat breakdown - Improved blood glucose and blood control 2. Eat lightly at night or eat lots at night. Majority of what we get such as calories and carbohydrates at a dinnertime feast. At this times, it is now called carb-backloading.However their is mixture of results of researches, which proves this claim to be false. The bottom line is : When you eat is up to you. Unless you have special needs, such as you are an athlete or have a metabolic disease, or any other sickness that needs careful caloric intake measurement, you don't need any supervision. It should be base from your experience, and do what works especially for you. Don't let anyone decide what is good for you, be yourself! DERR - Deniel Errol R. Rosales Source: http://www.livestrong.com/blog/eat-three-nutrient-timing-myths-busted/

The Importance and Benefits of Eating Healthy Food Eating Nutritious Foods improve health and promote weight loss, but the benefits don’t stop there. It could lessen or reduced the possibility of having diseases such as hypertension, heart disease, cancer. It could also make our life better. Listed here are some of the good benefits of eating healthy food. It can control or maintain weight Eating right amount of food and exercising regularly can help to avoid excessive weight gain and maintain a healthy life. Eating food such as fruits and vegetables could maintain a normal weight which will reduce the risk of having chronic diseases. Reduce the risk of having heart disease. Eating food rich in cholesterol could lead you of having heart disease, later on experiencing heart attack, stroke, hypertension and death. Eating moderate amount of healthful fats may help protect our heart. Increased knowledge Eating healthy food is good for education. Learning about good nutrition, how to select best, could lead to a better understanding of eating the right food. Later on you will be ready to make informed nutritious decision. Credits to the owner of the picture! Source: http://healthyeating.sfgate.com/advantages-eating-healthy-food-3731.html KKR - Katricia Kaye Romero

SAMGYEOPSAL - The famous grilled Korean barbecue SAMGYEOPSAL - is a popular Korean dish that is commonly served as an evening meal. It is also called “three layered meat” in English. It consists of: • Thick, fatty slices of pork belly meat • Lettuce • Sliced raw garlic • Green chili peppers • Shredded green onion • Button mushrooms • Kimchi • Ssamjang It is famous because the food is cooked on the table which is great for parties or lunchdate. Nobody can resist the taste of samgyeopsal gui! When your guest eats the pork belly with garlic, green onion salad and ssamjang in a fresh lettuce leaf, they’ll be instantly hooked! But do have any idea about the nutritional value of it? Knowing that it is composed of pork belly which is a fatty meat? Get to know about its nutritional value below. Nutrition Facts Serving Size: 1 oz Amount Per Serving Calories 95.9 Total Fat 8.1 g Saturated Fat 0.0 g Polyunsaturated Fat 0.0 g Monounsaturated Fat 0.0 g Cholesterol 0.0 mg Sodium 0.0 mg Potassium 0.0 mg Total Carbohydrate 0.0 g Dietary Fiber 0.0 g Sugars 0.0 g Protein 5.0 g Vitamin A 0.0 % Vitamin B-12 0.0 % Vitamin B-6 0.0 % Vitamin C 0.0 % Vitamin D 0.0 % Vitamin E 0.0 % Calcium 0.0 % Copper 0.0 % Folate 0.0 % Iron 0.0 % Magnesium 0.0 % Manganese 0.0 % Niacin 0.0 % Pantothenic Acid 0.0 % Phosphorus 0.0 % Riboflavin 0.0 % Selenium 0.0 % Thiamin 0.0 % Zinc 0.0 % Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. Get to know the recipe of samgyeopsal by clicking the link below. https://www.maangchi.com/recipe/samgyeopsal-gui GMBR - Gwynet Mae B. Ringor

BENEFITS OF IRON Iron is very important for the proper growth and development of the human body. It helps in the metabolism of proteins and eradication of different causes of faitugue. It builds good concentration, treats insomnia, and helps in the regulation of body temperature. Here are some iron-rich foods: 1. Spirulina 2. Liver 3. Grass-fed beef 4. Lentils 5. Dark chocolate 6. Spinach 7. Sardines 8. Black beans 9. Pistachios 10. Raisins Credits to the owner of the picture! Sources: https://draxe.com/top-10-iron-rich-foods/ http://www.newsmax.com/FastFeatures/Healthbenefitsofiron/2010/09/21/id/371069/ JJSR - Jhonna Josiel S. Rivera

You don't have to eat less, you just have to eat right.

- Unknown