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Pinakbet para sa pinagpalit sa Kabet

Jokes aside, Pinakbet or pakbet is an indigenous Filipino dish which is a specialty of the northern regions of the Philippines. Pinakbet can prevent diseases like diabetes. So if you have a family history of diabetes, I can recommend to eat some pinakbet.  Pinakbet is very popular in the Philippines for its mouth watering and exotic taste and for the veggie lovers around the lovely planet, Pinakbet is also an awesome feast.  Fadrigalan, R.

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Healthy & Fun Times

Hi guys! So I just want to share you some of my thoughts and insights in taking the course Nutrition and Diet therapy  I also included some pictures for you to see how much we enjoyed this course! For this summer term, I've got to say, I have learned a lot. This term might have seemed too short, but I know that all of us learned something from Nutrition and Diet Therapy class. It was kind of fun because we almost talked about a lot of food, health, and some diseases that might as well we'd encounter in the hospital soon. The lab was also fun too! It was a great experience in the kitchen cause I know we did a lot of teamwork. Some of us didn't know how to cook (and I'm one of them) but I know that we learned something. Every lecture and every experience taught us a lot and I know that we will surely bring this in our journey in becoming a nurse. And aside from taking care of our patient's diet and health, we now also know how to take care of ourselves and live a healthy life. I am so glad and thankful because we had a chance to take up this course and I strongly believe that this will definitely help to mold us in becoming great nurses in the future. So for all aspiring nurses out there, the journey may not be too easy but there are a lot of fun and exciting things waiting for you just like this course! -FERATERO, R.M

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The mango shake is one of the  most delicious shake and filled with important nutrients like iron, protein and beta-carotene.  Mango contains vitamin A, which is beneficial for eyes and skin. The sufficient amount of vitamin A helps the eyes against dryness, night blindness along with facilitating good eye sight.  Milk, which is the integral part of mango shake, is having vitamin D and calcium, helps in strengthening of bones. This are just some nutritional facts about mango shake. It’s healthy and easy to make. Fadrigalan, R

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Healthy Eating

Sesame Seeds

Adding sesame seeds to your food is so much better. Not only it adds nutty taste and a delicate, almost invisible, crunch to many Asian dishes but it’s full of health benefits as well. 

Not only are sesame seeds an excellent source of copper and a very good source of manganese, but they are also a good source of calcium, magnesium, iron, phosphorus, vitamin B1, zinc, molybdenum, selenium, and dietary fiber. In addition to these important nutrients, sesame seeds contain two unique substances: sesamin and sesamolin. Both of these substances belong to a group of special beneficial fibers called lignans, and have been shown to have a cholesterol-lowering effect in humans, and to prevent high blood pressure and increase vitamin E supplies in animals. Sesamin has also been found to protect the liver from oxidative damage.

Copper is known for its use in reducing some of the pain and swelling of rheumatoid arthritis. Copper's effectiveness is due to the fact that this trace mineral is important in a number of antiinflammatory and antioxidant enzyme systems. In addition, copper plays an important role in the activity of lysyl oxidase, an enzyme needed for the cross-linking of collagen and elastin—the ground substances that provide structure, strength and elasticity in blood vessels, bones and joints.

Source: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=84

Facun, J.

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NUTRITION ADVOCACY 5 20 Unique Uses of Apple Cider Vinegar I wanted to share some facts about the apple cider vinegar. Some says it can help to flatten our tummy and some also says that it can remove toxins in our body. I actually tried drinking 10ml of this with water upon waking up every morning with an empty stomach. At first, I thought it can cause acidity in my stomach but it didn't so I continued doing it for 2-3 months I guess. The effect on me is that it lessens my cravings and my food intake. It also can cleanse our face especially when we have a pimple or a breakout by dropping a little amount of it, it lessens the redness of the pimple. For more information you can view https://draxe.com/apple-cider-vinegar-uses/ - Florencio, L.

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NUTRITION ADVOCACY 4

Last sunday, my family and I had dinner right after hearing mass at Burgoo. Based on the pictures that are shown above, these are the food that we ordered. It’s actually more on appetizers since this is what we preferred. I am actually avoiding deep fried foods because I’m on a low carb diet but since I’m with my family it’s a cheat day for me hahaha. Their food is actually good! Especially their boneless buffalo chicken strips and their crispy calamares, it’s a must try!

- Florencio, L.

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Let’s go ORGANIC!

Lemongrass

I first heard them from my relatives and they mentioned how healthy lemongrass are. They drink this daily. Based on my research, Lemongrass has a lot to give and is effective in treating various types of cancers without affecting the healthy normal cells of the body. Amazing right? Here’s more benefits.

These greens can actually save you from stomach disorders, insomnia, respiratory disorders, fever, aches, infections, rheumatism and edema. These are just few of the benefits Lemongrass can give. The defensive antioxidant activity of the lemongrass herb protects against antibiotic-resistant Staphylococcus aureus and helps in maintaining optimum cholesterol levels, cellular health, nervous system, healthy skin and immune system.

Lemongrass is an aromatic storehouse of essential nutrients providing a wide array of health benefits. It is a source of essential vitamins such as vitamin A, vitamin B1 (thiamine), vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B5 (pantothenic acid), vitamin B6 (pyridoxine), folate and vitamin C. It also provides essential minerals such as potassium, calcium, magnesium, phosphorous, manganese, copper, zinc and iron, which are required for the healthy functioning of the human body. It offers no harmful cholesterol or fats.

Cancer: Lemongrass is effective in treating various types of cancers without affecting the healthy normal cells of the body. Research conducted to prove the anti-cancerous activity of lemongrass has shown promising outcomes in the prevention of skin cancer. Studies have shown that a certain component, citral, which is present in lemongrass, helps in inhibiting the growth of hepatic cancer cells during the initial phases and prevents any further production of cancerous cells. Another study has provided supporting evidence regarding the anti-proliferative effect of citral in impeding the growth of human breast cancer cells and the induction of apoptosis.

Aches: Lemongrass helps in alleviating the pain and discomfort caused by headaches and migraines due to its analgesic properties. The phytonutrients present in it improve the blood circulation and help in relieving spasms, muscle cramps, sprains, and back aches. It is valuable in treating sports wounds, including dislocations, internal injuries and bruises.

Obesity: Lemongrass contains citral, which has been proven to be effective in combating obesity. It prevents the accumulation of abdominal fat and promotes the use of stored energy, which helps in preventing diet-induced weight gain. It aids in healthy metabolism and enhances the oxidation of fatty acids in the body.

Body Odor: Lemongrass is used in the manufacturing of deodorants due to its cleansing and antibacterial properties which help to combat unpleasant body odor and prevent fungal and bacterial infections. It can also be added to foot baths to for sanitizing sore and odorous feet.

Although considered safe, the topical use of lemongrass oil or the ingestion of herbal tea made of lemongrass can result in allergic reactions in some people. In the event of any allergic symptoms, it is always advisable to discontinue the use of lemongrass oil and seek immediate medical attention.

Add lemongrass to your drink or recipe and enjoy the freshness while it detoxifies our body!

Facun, J.K.

source: https://www.organicfacts.net/health-benefits/herbs-and-spices/health-benefits-of-lemongrass.html

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Healthy Eating #3

AVOCADOS

I’m fond of watching vlogs and most of the youtubers’ meals are with avocados and it looked so healthy! That’s the reason why i will be giving you 12 benefits of avocado that will make you add it in your recipe as well.

This fruit is prized for its high nutrient value and is added to all sorts of dishes due to its good flavor and rich texture.

Here are some of the most abundant nutrients, in a single 3.5 ounce (100 gram) serving (3):

Vitamin K: 26% of the RDA. Folate: 20% of the RDA. Vitamin C: 17% of the RDA. Potassium: 14% of the RDA. Vitamin B5: 14% of the RDA. Vitamin B6: 13% of the RDA. Vitamin E: 10% of the RDA.

Avocados do not contain any cholesterol or sodium, and are low in saturated fat.

Potassium helps maintain electrical gradients in the body’s cells and serves various important functions. Avocados are actually very high in potassium. With a 100 gram (3.5 ounce) serving containing 14% of the RDA, compared to 10% in bananas, which are a typical high potassium food.

Several studies show that having a high potassium intake is linked to reduced blood pressure, a major risk factor for heart attacks, strokes and kidney failure.

Lastly, It is known that several blood markers are linked to an increased risk. This includes cholesterol, triglycerides, inflammatory markers, blood pressure and various others.

Add this to your dish and enjoy eating healthy. Let’s go Avocado!

Facun, J. K.

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Nutrition Advocacy 3

10 TIPS TO A GREAT PLATE

Recently, this summer term I noticed that I became aware and health conscious to the foods that I eat, since I’m getting fat, I thought of a health plan that could help me lose weight yet to be healthy also.  So based on our nutrition book, I saw these 10 tips in choosing your meal.

- Florencio, L.

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Are you tired of school? Stressed with a lot of homeworks and paper works to do? Do you want to take a break and stress eat for a while without getting too fat? Go and stop by at Ichiro Japanese Casual Restaurant near UST corner PNoval 😊 Look, the picture shows how happy and excited I am eating here in this restaurant! Well to be honest, the meals here are a bit pricy, but guys you should really try and see how ‘sulit’ it is! Let me share you one of my favorites in their menu — the Cheeseroll Katsudon. This one is 190 pesos and this is their best seller. The rest of the other meals’ prices ranges at 85 pesos-150 pesos. They surely all taste good! And I think you’ll have a balance diet here because almost all of the nutrients in some meals are present. ☺ For my favorite meal, it includes a rice, 4 pieces of cheeseroll (with meat, ham, & cheese inside), cabbage with sauce, and a miso soup. Sulit right? So what are you waiting for? Go and experience this sulit combo! And I promise you, it’s worth it! ❤ Busog ka na, healthy ka pa! 😉

-FERATERO, R.M.

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MY SUPER BREAKFAST 

One of my favorite breakfasts as a college student is oatmeal. It is easy and quick to make especially when you are in a hurry and there are endless possibilities for customization. All it takes is oats, toppings, a bowl and spoon, and a means of boiling water. My preference for my oatmeal goes on the bland side, but some days I like it flavorful, by adding random toppings like sliced bananas and some honey syrup and my favorite Swiss Miss Cocoa Mix to provide flavor. Banana is my “super fruit”, since it provides additional nutrients and a number of essential vitamins and minerals. Bananas also contain soluble fiber which is good for our digestion. Combining it with oatmeal regularly can be a simple and easy way to increase the health benefits of your breakfast. One of my major goal as a college student is to never miss breakfast. Trust me, you’ll feel great throughout the day! :) -Ferrer, C. C. 

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Nutrition Advocacy 4

STRAWBERRY TAHO

One of the foods that I loved and I tried in Baguio is their famous strawberry taho.You can only try this in Baguio so this is definitely a must try! You can enjoy drinking this especially due to the cold weather it’s warm and relieves the coldness.

It's actually a bit pricey compared to our taho in Manila and they only have one size of it and costs 30 pesos!

- Florencio, L.

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Why you should eat yogurt? Because yogurt's got power-boosting protein and bone-building calcium. It can also help you lose weight and fend off a cold. It can help you build some flat abs for a nice body. A serving of this food is loaded with vitamins. My aunt eats this to prevent high blood pressure. I searched for it and it was legitimately true.  The potassium in yogurt, almost 600 milligrams per eight ounces, may help flush some of the excess sodium out of your body. In fact, adults in a study in the American Journal of Clinical Nutrition who ate the most low-fat dairy — two or more servings daily — were 54 percent less likely to develop high blood pressure than those who ate the least. These are just some health benefits of eating yougurt, so grab some now.

- Fadrigalan, R

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 (Bae)ked Tahong!!!

I had to admit it. I love cheese! Any kind of cheese! When I hit those high end buffets – I would be sneaking around the cheeses from the cheese board and pairing them with literally any food. Mussels is also my favorite seafood, I could eat at least thirty pieces in one sitting!  I discovered baked tahong since it’s one of my mom’s favorite too. She taught me how to ace baked tahong with cheese and garlic. So here are some tips I still remember:

Preheat oven to 375 degrees Fahrenheit.

Combine butter and garlic then mix well.

Place some butter and garlic mixture on the mussels using a teaspoon or brush.

Top the mussels with grated quickmelt cheese.

Arrange the mussels in a baking tray lined with Aluminum foil.

Bake for 15 to 18 minutes. Mussels are good for your body too! According to my research from guardian.com ,  “mussels have the most impressive nutritional profile of all shellfish. They contain high levels of highly desirable long chain fatty acids EPA and DHA  These fats have many beneficial effects, including improving brain function and reducing inflammatory conditions, such as arthritis. Mussels are also a brilliant source of vitamins. Plus they give you a shot of important minerals, such as zinc, which helps build immunity. Mussels even contain levels of iron and folic acid to rival red meats.”

Ferrer, C.C

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For all the women out there, if you want to live a fresh & healthy life and stay fab & gorgeous as you are, always remember what you need 😊

Spread the love and girl power, sisters! 💁❤✨

-FERATERO, R.M.

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Healthy Eating #2

Do you want a younger-looking skin and a youthful body? The drink that everyone from Gwyneth Paltrow to Kobe Bryant is talking about.  Introducing the bone broth drink.

Yes, this beverage is healthy and nutritious. This have an anti-aging properties and an effective weight-loss drink. 

Here’s why you should try Bone Broth:

1. Collagen. This structural protein builds strong skin, protecting against aging and wrinkling. While expensive collagen skin creams work temporarily, dietary collagen is far more potent because it mainlines collagen to your cells. In addition, the gelatin derived from collagen heals your digestive tract, helping to prevent inflammation that leads to aging.

2. Glycine. Your body is bombarded all day long with toxins that age you. Glycine helps your liver get these toxins out of your body, re-energizing and de-aging your cells. Minerals including calcium, phosphorus, and magnesium. Bone broth is a fabulous source of these anti-aging minerals, and its chemical composition makes them highly bioavailable.

3. Glycosaminoglycans, including glucosamine, chondroitin and hyaluronic acid. These nutrients help keep your joints young and flexible. Iodine. Fish bone broth is rich in this nutrient, which protects against a sluggish thyroid — a major cause of weight gain, thinning hair, and energy loss as you age.

What's more, bone broth is rich and soul-satisfying. It fills you up and warms you down to your toes, so you're never tempted to overeat or snack on junk that ages your face and body. Add this to your diet and enjoy a healthier living. 

source: https://www.mindbodygreen.com/0-17412/the-secret-anti-aging-properties-of-bone-broth.html

FACUN, J.K

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Want to make your banana more special? Are you on a diet and going for an easy to make breakfast? Try this Banana bread overnight oats. It’s delicious and easy to make: Here is what you need and how to make it.

Prep: 5 minutes

Chill: 6 hours

Ingredients:

1/2 cup fat-free plain Greek yogurt

1/4 cup unsweetened vanilla almond milk

1 packet no-calorie sweetener (like Truvia)

1/4 tsp. cinnamon


1/4 tsp. vanilla extract


Dash nutmeg

Dash salt


1/2 cup grated carrot

3 tbsp. old-fashioned oats

2 tbsp. raisins, chopped

2 tbsp. canned crushed pineapple packed in juice (not drained)

1/2 tbsp. chia seeds

Directions:

In a medium bowl or jar, combine yogurt, almond milk, sweetener, cinnamon, vanilla extract, nutmeg, and salt. Mix until uniform. Stir in carrot, oats, chopped raisins, pineapple, and chia seeds. Cover and refrigerate for at least 6 hours, until oats are soft and have absorbed most of the liquid.

Nutrients and Health Benefits:

- Bananas are a very good source of vitamin B6 and a good source of manganese, vitamin C, potassium, dietary fiber, potassium, biotin, and copper. 

- Bananas contain nutrients that moderate blood sugar level.

- Bananas may improve Digestive Health.

- Bananas may Health Weight loss

- Oats contain manganese, selenium, phosphorus, fiber, magnesium, and zinc.

- Oats can lower cholesterol Level.

For more recipe click the link below:

http://www.hungry-girl.com/weekly-recipes/healthy-overnight-breakfast-recipes-banana-bread-oats-carrot-cake-oats

Fadrigalan, R.A.