Healthy eating myths debunked with Fit Food Manila

As the clock struck down to this New Year, I’m sure many of us resolved to live healthier lives, yes?

Central to healthy living is healthy eating. What we choose to nourish ourselves determine quite a lot of how our wellness efforts shape out.

Fit Food Manila

However, we might find ourselves inundated by a barrage of information about eating right, some of which may not be so helpful in achieving our health goals.

Here’s a sampling:

Myth #1: Say goodbye to meat and dairy.

Going all plant-based may have incredible health benefits such as lowering rates of diabetes and heart disease. However, we can’t discount that animal products are excellent sources of protein, B vitamins, iron and zinc. Cutting meat and dairy out of your diet means that you are limiting your options for getting these nutrients.

Myth #2: Ditch the processed food.

In today’s fast-paced life, not all of us have the time and energy to prepare our food from scratch. Sometimes, we would need to resort to processed food. The trick is in choosing which kinds of processed food to incorporate into our meals. For example, frozen and canned vegetables and fruits provide an easy way for us to get the nutrients we need from these food items even when they’re off season.

Myth #3: Toss off all the fat.

For decades, fat has been vilified as the big bad of food. It has been blamed for everything from widening girths to heart disease. The thing is: we need fat. It provides the feeling of satiation when we eat and it helps out bodies absorb other nutrients such as vitamins A, D and E.

Myth #4: Do away with desserts.

Being a sweet tooth, I shy away from diets that compel me to give up desserts. I would reason that by doing so, I would live longer, but would I want to? (Yes, dessert is my reason for being.)

The trick is in choosing which food items go into the sweets we eat: if we opt for healthier versions of the usual decadent ingredients like substituting milk with soy or almond milk or choosing a lower calorie cream are already significant steps you can take to eat healthy.

Myth #5: Skip meals.

It seems so simple, doesn’t it? To lose weight, you need to eat less. To eat less, simply skip a meal. However, doing so may also mean depriving yourself of key nutrients and energy you need to power through your day. (I know I can get cranky when I skip a meal.)

While you won’t have to divest yourself of tasty and mouthwatering food, doing the nitty-gritty of ingredient selection, food preparation and calorie counting can be both time-consuming and difficult.

Luckily, with food delivery services like Fit Food Manila, you won’t have to hassle yourself with these.

Fit Food Manila is whole team dedicated to helping you with your health goals. Its culinary group is manned by a head chef and several cooks who ensure that the food delivered to you is delicious so you won’t feel deprived. Its in-house dietician and nutritionist, on the other hand, calculate the amount of calories you get from different food groups to help your body get the nourishment it needs.

If you think that it’s impossible to achieve nutritious yet mouth-watering meals everyday, then check out this five-day meal plan that Fit Food Manila prepared for me which totals to just 1,500 calories per day.

Day 1:

Fit Food Manila

Breakfast: Philly Cheesesteak (420KCal)

Fit Food Manila

Lunch: Grilled Chicken with Peking Duck Sauce on Red Rice (362 KCal)

Fit Food Manila

Dinner: Paella Negra topped with Seafood (429 KCal)

Fit Food Manila

Snacks: Baked Potato Wedges with Grated Cheese (141 KCal) and Caramel Banana (140 KCal)

Fit Food Manila

Fit Food Manila

Day 2:

Fit Food Manila

Breakfast: Chicken Longganisa with Garlic Brown Rice and Sunny Side Up Egg (443 KCal)

Fit Food Manila

Lunch: Hickory BBQ Fish Fillet on Brown Rice (390 KCal)

Fit Food Manila

Dinner: Malaysian Beef Rendang on Brown Rice (484 KCal)

Fit Food Manila

Snacks: Pad Thai (131 KCal) and Popcorn (90 KCal)

Fit Food Manila

Fit Food Manila

Day 3:

Fit Food Manila

Breakfast: Ube Granola and Chia Seed Oats (392 Kcal)

Fit Food Manila

Lunch: Spicy Chili Beef Strips with Red Rice (393 KCal)

Fit Food Manila

Dinner: Boneless Chicken BBQ with Atchara and Peanut Sauce on Red Rice (443 KCal)

Fit Food Manila

Snacks: Pizza Bread (192 KCal) and Grape Jello (80 KCal)

Fit Food Manila

Fit Food Manila

Day 4:

Fit Food Manila

Breakfast: Mexican Chili con Carne Omelet (402 KCal)

Fit Food Manila

Lunch: Pan-Grilled Chicken with Grilled Pineapple Salsa on Brown Rice (367 KCal)

Fit Food Manila

Dinner: Chicken Strips in Oyster Sauce on Brown Rice (401 KCal)

Fit Food Manila

Snacks: Banana Graham (109 KCal) and Carrot Cake (216 KCal)

Fit Food Manila

Fit Food Manila

Day 5:

Fit Food Manila

Breakfast: BBQ Pulled Pork Sandwich (392 KCal)

Fit Food Manila

Lunch: Tokyo Spicy Salmon Salad (384 KCal)

Fit Food Manila

Dinner: Grilled Chicken Steak with Mushroom Gravy and Red Rice (419 KCal)

Fit Food Manila

Snacks: Apple and Cheese Quesadillas (140 KCal) and Cookie Squares (182 KCal)

Fit Food Manila

Fit Food Manila

Fit Food Manila meal plans include three meals and two snacks. These are delivered to you the night before so refrigerate within one hour of delivery to ensure the freshness of the ingredients and heat right before consumption to give the best taste and quality.

Available meal plans include:

Fit Food Original (Php420/day). The original meal plan based on calorie counting that helps in losing weight.

  • Php2,100 for 5 days at 1200 calories per day
  • Php2,500 for 5 days at 1500 calories per day
  • Php2,900 for 5 days at 1800 calories per day

Fit Food Plus (Php550/day). The meal plan that’s low in carbs but high in fiber but not as high in fat. This is recommended for individuals who want to maximize weight loss while controlling other issues like blood sugar.

  • Php2,750 for 5 days at 1200 calories per day
  • Php3,050 for 5 days at 1500 calories per day
  • Php3,350 for 5 days at 1800 calories per day

Fit Food Keto (Php595/day). The Ketogenic meal plan that limits carbs to around 5-10% of the daily source of energy, limits protein to around 15-20% and gets the rest from healthy fats such as olive oil, avocado, eggs, butter, animal fat, and coconut oil, designed to turn the body into a fat-burning machine.

  • Php2,975 for 5 days at 1200 calories per day
  • Php3,225 for 5 days at 1500 calories per day
  • Php3,725 for 5 days at 1800 calories per day

Fit Heart (Php600/day). The low sodium and low fat meal plan which will help not just in lowering body weight but also in lowering blood markers like LDL Cholesterol. This meal plan also replaces high fat meat with low fat alternatives.

  • Php3,000 for 5 days at 1200 calories per day
  • Php3,300 for 5 days at 1500 calories per day
  • Php3,600 for 5 days at 1800 calories per day

Fit Food Veg (Php470/day). The veg meal plan with no meat, poultry, fish, egg and dairy.

  • Php2,350 for 5 days at 1200 calories per day
  • Php2,725 for 5 days at 1500 calories per day
  • Php3,100 for 5 days at 1800 calories per day

Options for 7-day meal plans are also available.

Select your meal plan at fitfoodmanila.com or call +63 917 7240222.

Fun poke bowl lunch at Poke Shack, Libis

Everyday, we are presented with so many choices for our midday meals that deciding on which resto to have a #happylunch can be mind-blowing.

But what if we’re trying to eat healthy?

Whether we’re watching our weight or trying to ensure we get more essential nutrients into our system, we would really appreciate having multiple and viable options for a healthy meal.

Fortunately, another restaurant offering wholesome and nourishing meal choices has set up shop near my neck of the woods.

Poke Shack, Libis

Poke Shack, Libis

Poke Shack is located in the newly built Bridgetowne Business Center complex, giving the workers of nearby offices and the residents of nearby villages a tasty way to enjoy a nourishing meal: in a poke bowl.

Poke (pronounced as POKE-KAY) bowls originate from Hawaii, where pieces of fresh fish are chopped into small pieces, marinated in flavorful sauces and served on top of freshly steamed rice along with chopped fresh vegetables, nuts and other toppings that add flavor and texture to the dish. Sometimes, cooked meat is used as substitute for the raw fish.

Poke Shack, Libis

Over the years, the poke bowl has adopted various culinary influences, making it a very versatile dish.

Poke Shack, Libis

Poke Shack, Libis

Poke Shack, Libis

Poke Shack, Libis

Poke Shack, Libis

Recently, my foodie friends from #WeLoveToEatPH and #SaanSaPH and I visited Poke Shack to sample its some of its wide array of poke bowls which included:

The Shack Standard (Php210 for regular bowl | Php130 for junior bowl). Made with tuna, celery, ebiko (shrimp roe), furikake (dry Japanese seasoning), sesame seed with classic poke sauce.

Poke Shack, Libis

Juan-der Bowl (Php190 for regular bowl | Php110 for junior bowl). Made with tuna, red egg, red raddish, celery, black sesame seed, spring onion and aioli sauce.

Poke Shack, Libis

Salmon Sriracha (Php230 for regular bowl| Php150 for junior bowl). Made with salmon, celery, onion, crispy showa tempura flour mix, ebiko, furikake, sesame seed with sriracha mayo.

Poke Shack, Libis

Jeju Chicken (Php190 for regular bowl | Php110 for junior bowl). Made with Korean-style chicken, black and white sesame seed, brocolli, cauliflower, leeks with Bonchon sauce.

Poke Shack, Libis

Chicharrones Zing (Php210 for regular bowl | Php130 for junior bowl). Made with crispy pork liempo, salsa, pineapple, salted egg with chimichurri and sriracha.

Poke Shack, Libis

Beefy Cheese Machine (Php230 for regular bowl| Php150 for junior bowl). Made with beef, cheese, corn, pickled cucumber, cherry tomato, spring onion with aioli sriracha.

Poke Shack, Libis

In the mood for something else aside from your poke bowl? Try it with Chicken Skin (Php50) or Crocutes (Php100), potato and cheese croquettes with crab sticks or spam cubes.

Poke Shack, Libis

Poke Shack, Libis

Add iced tea or lemonade to your poke bowl for only Php20 or make it a meal with iced tea or lemonade and salad chips for only Php40.

Plus, every Wednesday, get your poke bowl for only Php100!

Thanks to the varied tastes and textures of Poke Shack’s poke bowls, eating healthy has never been easier or more fun!

Thanks to Michael Alegre of Poke Shack and his crew for the warm welcome and the yummy food!

Poke Shack, Libis

Poke Shack, Libis

Poke Shack is located at Ground Floor, Tera Tower, Bridgetowne Business Center, Ortigas Avenue Extension corner E. Rodriguez Jr Avenue, Libis, Quezon City, open Mondays to Thursdays from 10am to 10pm, Fridays from 10am to 11pm and Saturdays from 11am to 8pm. For inquiries, call +63 926 0718992 or +63 929 3173857.

No time to visit the store? Have your poke bowl from Poke Shack delivered to you via Food Panda.

Poke Shack Menu, Reviews, Photos, Location and Info - Zomato

Disclosure: Together with my fellow foodies, I was invited to join a foodie meetup held here. Food items mentioned here were served to allow us to sample the fare and were not paid for by the attendees, including myself.

Check out my blog posts on other healthy eats in the metro:

Book gives tips on how to help kids appreciate healthy food

With all the fast food, microwaveables and sugar-laden fare easily available in malls and grocery stores, kids these days might be missing out on both the nutrients and flavors that healthy food brings. Earlier generations benefited from home-cooked meals and the time devoted by homemakers to acquiring fresh ingredients but today’s busy lifestyle sees families turning more towards food that is more convenient than truly nutritious.

In Taste Buds: The Magic and Fun of Sensible Food, author Nicolette Francey Asselin shares food-based wisdom gathered from her childhood memories and her medical practice. This booklet is the fourth installment in a series of health books released by Getwell.org. Among her notable pieces of advice are:

Avoid using dessert as a reward. This implies that the meal already laid on the table is not the best.

Keep meals simple. Time- and effort-intensive dishes for weekday meals are neither practical nor sustainable given today’s busy lifestyle.

Involve the kids. Getting them to participate in meal preparation – such as chopping vegetables or fetching tools or ingredients – will help them develop an appreciation for the effort that goes into getting a good meal on the table.

Asselin also included a few simple recipes of healthy dishes that she grew up with such as roasted vegetables, ratatouille, a basic vinaigrette for salads and muesli, among others, as well as instructions on how to pickle or ferment foodstuffs at home.

This is a short book and I think she could have expounded more on some sections such as how to balance meat, poultry, seafood and produce in the weekly menu or how to enjoy healthy food outside the home through quick and easy meal preparation strategies.

That said, this book can provide an adequate impetus to start cooking and eating healthier.

Taste Buds: The Magic and Fun of Sensible Food, published by CorpWell Publishing, is available in Kindle format on Amazon.com.

Thanks to NetGalley and CorpWell Publishing for the copy of the ebook provided in exchange for an honest review.

This post contains affiliate links.

 

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