Blueberries make great post-exercise food due to two essential nutrients crucial for aiding in workout recovery: Manganese and Vitamin C.
Blueberry Protein Post-workout shake:
Ingredients:
ยฝ cup fresh or frozen USA Blueberries
1 cup soymilk or low fat milk
ยฝ scoop protein powder
Place all ingredients in a blender.
Add ice.
Blend until smooth.
#blueberry #blueberries #berry #USAblueberries #USblueberries #USHBC #boostofblue #postworkout #recovery #nutrientdense #ad @usblueberriesphl
Reference:
Dunford, M., & Doyle, J. (2019). Nutrition for Sport and Exercise (4th ed.). California: Wadsworth.
Fink, H., Mikesky, A. (2015). Practical Applications in Sports Nutrition. (4th ed). Jones and Bartlett Learning.
https://blueberry.org/wp-content/uploads/2023/03/Blueberry.org-Workout-Resource.pdf
It's blueberry season again! ๐ซ
If you havenโt tried blueberries yet, this is your sign to have some for the nutrients, flavor and experience of enjoying these little boosts of blue!
Want more blueberry recipe ideas? Visit the US Blueberries website:
https://blueberry.org/recipes/
#blueberry #blueberries #berry #USAblueberries #USblueberries #USHBC #boostofblue #postworkout #recovery #nutrientdense #ad @usblueberriesphl
Make #betterbreakfasts by adding protein.
Dairy products like milk, cheese, and yogurt provide protein and essential micronutrients that can make you feel full and satisfied at breakfast, helping you stay focused and energized.
Plus, there are so many ways to easily incorporate dairy into meals and snacks.
Cheesy Hot Chocolate:
Mix 2/3 cup California Sunshine Homogenized Milk (room temperature) to 1 serving chocolate mix*.
Heat in a pan or microwave. Mix well.
Add grated California White Cheddar Cheese.
Serve and enjoy.
*Hot Chocolate Mix (makes 2 โ 3 servings, can be prepared in advance)
50 grams Cocoa powder
2 tsp Cornstarch
2 tsp Creamer
1/2 cup Sugar
Mix all ingredients and store in an air-tight container.
To know more about dairy nutrition, visit National Dairy Council (usdairy.com) and Real California Milk (realcaliforniamilk.com).
#DairyNutrition #DairyDaily #LookForTheSeal #CADairy #RealCaliforniaMilk
#RealCaliforniaMilkPhilippines
Cherries โ a tastier way to fight cancer.
Emerging research indicates that sweet cherries might have properties that can help fight cancer.
While research is still ongoing, the growing body of evidence investigating the health advantages of eating sweet cherries already reveals numerous health benefits.
Grab your U.S. Northwest Cherries while theyโre still in stock. They're only around from June to August, so seize the opportunity while you can.
#cherries #sweetcherries #cancerfighting #pnw #northwestcherries #northwestcherrygrowers @nwcherriesphl
References:
Fonseca, LRS et al (2021) Sweet Cherries as Anti-Cancer Agents: From Bioactive Compounds to Function. Molecules. doi: 10.3390/molecules26102941
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8156356/
Goncฬงalves AC et al (2017). Nutrients, Bioactive Compounds and Bioactivity: The Health Benefits of Sweet Cherries (Prunus avium L.) Current Nutrition & Food Sciencl. doi: 10.2174/1573401313666170925154707
For more information, visit:
https://www.nwcherries.com/health/
For more cherry recipe ideas:
https://www.nwcherries.com/recipe/
If youโre about to start with your workout and need a quick pre-workout fuel, hereโs one that works for my athlete clients every time.
This pre-workout drink contains the right amount of carbohydrates, protein and fat.
Easy to prepare and gets you in the mood to start strong and finish stronger.
To know more about dairy nutrition, visit National Dairy Council (usdairy.com) and Real California Milk (realcaliforniamilk.com).
#DairyNutrition #DairyDaily #LookForTheSeal #CADairy #RealCaliforniaMilk
#RealCaliforniaMilkPhilippines
You know youโre eating well when you can incorporate nutritious treats into your diet.
๐งCheesy Ube Halaya Bake๐
Ingredients:
ยฝ kg Ube (purple yam), cooked and grated
1 can Condensed milk
2 cups Gata (coconut milk)
3 tbsp butter or margarine
California Cheddar Cheese
Procedure:
Boil gata and mix in condensed milk.
Add grated ube and stir constantly.
Add butter and continue mixing until mixture becomes thick.
Spread in a baking dish and top generously with grated cheeese.
Bake until the cheese melts and bubbles form.
Serve and enjoy!
๐ง Cheese is a delicious source of high-quality protein, calcium and other essential nutrients.
๐งAdding cheese can elevate the flavor and nutrient content of well-loved Pinoy snacks.
Kain po!
To know more about dairy nutrition, visit National Dairy Council (usdairy.com) and Real California Milk (realcaliforniamilk.com).
#DairyNutrition #DairyDaily #LookForTheSeal #CADairy #RealCaliforniaMilk
#RealCaliforniaMilkPhilippines
Sweet cherries contain melatonin which can naturally enhance sleep quality with their delicious flavor.
๐Consuming cherries approximately one hour before bedtime might assist in stabilizing and regulating sleep cycles.
Make sure to grab your fresh sweet U.S. Northwest cherries before they're gone. These cherries are only available from June to August, so don't miss out!
#cherries #sweetcherries #sleep #melatonin #bedtimesnack #pnw #northwestcherries #northwestcherrygrowers @nwcherriesphl
For more information, visit:
https://www.nwcherries.com/health/
For more cherry recipe ideas:
https://www.nwcherries.com/recipe
A good pre- and post-workout snack needs the right amount of carbohydrates and protein.
So, if you need a quick and easy energy boost before a morning endurance training, hereโs a smoothie recipe that will help you start and end your workout session feeling like a winner.
Enjoy your workout!
#cardio #endurance #teampotato #potatonutrition #PotatoesUSAPhilippines #USPotatoes #AD @potatoesusaphl
For more potato smoothie recipe ideas: www.potatogoodness.ph.
If youโre looking for a nutrient-dense and easy-to-make breakfast or snack, then give these Mini Breakfast Pota-Toasts a try.
Nutrition information per serving
Calories: 274 kcal
Fat: 5.4 g (18% kcal)
Sodium: 166 mg
Cholesterol: 0 mg
Carbohydrates: 36 g
Fiber: 5.6 g
Protein: 6.9 g
Potassium: 542 mg
Calcium: 73 mg
Iron: 2.1 mg
Vitamin C: 29.8 mg
Vitamin D: 0 mg
Kain po and Enjoy!
#nutrientdense #teampotato #potatonutrition #PotatoesUSAPhilippines #USPotatoes #AD @potatoesusaphl
For more potato recipes, visit www.potatogoodness.ph.
Reference:
USDA Food Data Central
Philippine Food Composition Tables
#ad #sponsored
โ
๏ธ Yes, dairy is dietitian approved.
๐ฅMilk provides 13 essential nutrients and is a great way to fuel the body.
๐ง Incorporating dairy like milk, cheese, and yogurt into your life supports your overall wellness.
To know more about dairy nutrition, visit National Dairy Council (usdairy.com) and Real California Milk (realcaliforniamilk.com).
#DairyNutrition #DairyDaily #LookForTheSeal #CADairy #RealCaliforniaMilk
#RealCaliforniaMilkPhilippines
Nutrition Education Class of 2024 ๐๐๐
1. Coordinate with LGUs
2. Community profiling
3. Identify target clients
4. Develop and refine instructional design
5. Create educational materials
6. Practice, practice, practice
7. Show up and have fun!
One time I had to walk out from the class because of my disappointment with their performance ๐ค
But the students made up and have improved greatly. ๐
See you next academic year!
Philippine Women's University
PWU School of Nutrition
BS Nutrition and Dietetics
Nutrition Mission 2024 edition
Philippine Women's University
School of Nutrition
MS Clinical Nutrition
#AD #Sponsored
Did you know that eating sweet and creamy foods such as cheeseroll with chocolate dip boosts the release โfeel-goodโ brain chemicals called serotonin, endorphin and dopamine?
This is one of the many reasons why we crave for these type of foods when weโre sad, stressed or bored.
I enjoy eating these type of foods as and as a dietitian I am also aware of the negative impacts of overconsuming foods that are high in carbohydrates, sugar and fat.
However, abstinence and restriction will only intensify our food cravings and further deteriorate our mood.
๐งLazy Cheeseroll with Chocolate Dip
Ingredients:
Sliced bread
California White Cheddar cheese
Chocolate sauce/syrup
Directions:
1. Fill each sliced bread with cheese, enclose and heat in the oven until cheese melts.
2. Roll and dip in chocolate sauce.
3. Enjoy.
Kain po. ๐
#DairyNutrition #LookForTheSeal #CADairy #RealCaliforniaMilk
#RealCaliforniaMilkPhilippines
#cravings
#foodcravings
#foodcravingsatisfied
#AD #Sponsored
Are you lactose intolerant?
PART 2
Here are a few things to think about now.
To know more about lactose intolerance and dairy nutrition, visit nationaldairycouncil.org
#DairyNutrition, #LookForTheSeal, #CADairy, #RealCaliforniaMilk, and
#RealCaliforniaMilkPhilippines
#AD #Sponsored
Are you lactose intolerant?
Here are a few things to think about.
To know more about lactose intolerance and dairy nutrition, visit nationaldairycouncil.org
#DairyNutrition, #LookForTheSeal, #CADairy, #RealCaliforniaMilk, and
#RealCaliforniaMilkPhilippines
If you are exercising regularly and not eating enough nutrient-dense foods, LISTEN:
๐ You know that EXERCISE can actually lead to oxidative stress, inflammation, and muscle fatigue, right? [1]
This can slow down your recovery from muscle strain and injury [1].
This is why GOOD NUTRITION is extremely important when you are engaging in regular exercise.
Fruits like BLUEBERRIES provide essential nutrients for exercise recovery [2]. Pair them with carbohydrate-rich flour tortilla and protein-rich cheese and you get a perfect POST-WORKOUT SNACK idea:
๐ซEASY BLUEBERRY TORTILLA
As a nutrition and fitness coach, I always tell my clients to eat fruits as part of their workout routine.
Take advantage of fresh USA Blueberries while they are in season this May to August โ add them to shakes, wraps, salads, and desserts and feel the difference in your exercise performance.
#blueberry #blueberries #boostofblue #berry #postworkout #recovery #nutrientdense #ad @usblueberriesphl
Want more blueberry recipe ideas? Visit the US Blueberries website:
https://blueberry.org/recipes/
References:
[1] Simioni et al (2018). Oxidative stress: role of physical exercise and antioxidant nutraceuticals in adulthood and aging. doi: 10.18632/oncotarget.24729
[2] Brandenburg, JP, Giles LV (2019). Four days of blueberry powder supplementation lowers the blood lactate response to running but has no effect on time-trial performance. Int J Sport Nutr Exerc Metab. 2019 Nov 1;29(6):636-642.
#AD #Sponsored
Hereโs one simple trick that makes a difference in my clientsโ post-workout routine: low fat chocolate milk!
I highly recommend you try Califorornia Sunshineโs low fat chocolate milk after your workout and feel the difference in your exercise performance.
For adults, California dairy can help you reach your health, wellness or fitness goals. Visit their website to learn more (www.realcaliforniamilk.com).
#DairyNutrition, #LookForTheSeal, #CADairy, #RealCaliforniaMilk, and
#RealCaliforniaMilkPhilippines
Don't believe everything you see on social media.
This video shows I finished first but what you didn't see is Carmela Taob, RND finishing the drill 5X! I only did the drill once ๐
Hereโs a post-workout recovery idea: Blueberries!
Blueberries provide three key nutrients that are critical to workout recovery:
- Manganese for energy production and protection form oxidative stress due to exercise
- Vitamin C for immunity and strong connective tissues (clue: bones and cartilages!)
- Polyphenols including anthocyanins, which are compounds that give blueberries their beautiful blue color.
So, join us in our own little ways of being physically active and and grab fresh fruits for your post-workout recovery. I highly recommend blueberries โ try them fresh while they are in season!
Stay tuned for Part 2 - post-workout recovery recipe edition
#blueberry #blueberries #boostofblue #berry #postworkout #recovery #nutrientdense #ad @usblueberriesphl
![I hope you remember this whenever you hear someone say "this [food] is BAD for you".](https://img5.findhealthclinics.com/394/885/981876433948857.jpg)
