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Today in Health & Wellness
HEALTHY EATING

Full in 10

"Quick Recipes to Never Skip Meals"
By: Patricia AlbisFull in 10

Because we love to eat, we do it five to six times a day. We eat breakfast, mid-morning snack, lunch, afternoon snack, and dinner. Sometimes, we even have midnight snacks.  In the latest report from the National Nutrition Survey for Northern Mindanao alone, it noted the increased underweight prevalence for children and increased chronic energy deficiency (CED) incidences for adults.  The food we eat is our source of energy while exercise provides endurance to keep us going and finish our tasks.

I asked a friend his secret for being fit aside from regular visits to the gym. He answered, “I cook my meal.” He also added that he brings “baon” to work and avoids eating out and drinking alcohol. Another friend who is #fitspiration said that his mother helps cook healthy meals. How is the food I eat as compared to my friends? I realized my choices, no matter how delicious were not helping me at all. 

As much as we eat, the 2013 nutrition status in the Philippines reported 1 in every 10 adults have CED and 3 out of 10 are obese with mostly women for both cases. Eating several times a day will not guarantee enough energy and nourishment for our body. Sadly, a great deal of the readily available food provides less energy and screams fat deposits once eaten. Know this - the quality of food we eat and the lifestyle choices we live determine our health status.

Surely, slow-cooked meals are the best-tasting food ever but should you be in a hurry or have a lot in your day’s plate, here are 10 minutes recipes you may want to try. Apparently, all are easy, healthy and delish.

BREAKFAST

Did you know that eating breakfast has a positive effect on cognitive performance including attention and memory? Beat the morning rush and prepare a quick breakfast using leftover rice from the night before. Try this veggie fried rice for breakfast.

The ingredients are as follows:

  • 2 tablespoons sesame oil,

  • 2 cloves of minced garlic,

  • an inch of freshly grated ginger,

  • 3 pieces of eggs,

  • 4 cups of cooked, cooled and separated brown rice,

  • 1 cup of frozen corn,

  • 1 to 2 cups frozen peas,

  • 2 to 3 tablespoon soy sauce, and

  • favorite herbs like fresh chives, fresh basil, and baby spinach.

Over a medium-hot fire, heat one tablespoon of oil in a large pan. Sauté garlic and ginger. Crack the eggs directly into the pan and cook them for about a minute, barely cooked is fine. Add the remaining oil, toss the rice in and turn your stove to high heat. Stir-fry the eggs and rice for few minutes. Add the remaining frozen corn, peas, and soy sauce. Toss well for another 1-2 minutes. Remove it from the heat, stir in any other herbs you like and serve!

LUNCH

Tofu is from soybean curds and is believed to cut risks for lifestyle-related health conditions as it is plant-based. Tofu has no cholesterol but is an excellent source of protein, iron, and calcium plus you can share scrambled tofu to your colleagues at work.

For this recipe you will need:

  • ¼ teaspoon of turmeric which will also give the yellow color,

  • ¼ teaspoon ground cumin,

  • ¼ teaspoon paprika for some hot punch,

  • Salt and pepper depending on your taste,

  • Olive oil spray,

  • 1 chopped spring onion,

  • 1 clove of minced garlic,

  • 1/2 package tofu, and

  • 1 tablespoon finely chopped parsley,

Mix the spices (turmeric, cumin, paprika, salt, and pepper) together in a small bowl. The turmeric will give your tofu the yellow color. Mix in one tablespoon of water before setting aside. Spray olive oil in a frying pan over a medium-hot stove. Saute spring onion and garlic until fragrant not burnt. Into the pan, crumble the tofu with your fingers. Some uses firm tofu for the chewy finish others prefer soft tofu with more juice and flavor. Mix the spices with the tofu until the color is evenly spread. Cook for 2 minutes or until tofu is hot throughout. Toss in the parsley and continue to stir for another 1 to 2 minutes. Serve it with sides like tomatoes, bacon or sausage. You may likewise eat it with salsa or hot sauce.

DINNER

Often, dinners with family or friends are for chit chat. Notably, a study conducted by Musick and Meier links family dinners to lower levels of depressive symptoms. It means more reasons to eat dinner with people who matter to you. If you fear of ruining with your diet, go lightly with your meal. Yes, you will need energy while you sleep but not as much when you’re awake. For that short time between your arrival at home and your snooze, try Spicy Chicken Stir-Fry with Peanuts. Remember to drop or replace the peanuts if you have allergies.

Prepare the following:

  • 1 teaspoon of oil like peanut oil,

  • ¼ kilo boneless, skinless chicken,

  • 1 minced garlic clove,

  •  ½ to 1 chili, sliced finely,

  • 100 grams (1 ½ cups) sitsaro or snow peas, ends trimmed,

  • Coarse salt and ground pepper,

  • 1 tablespoon of fresh lime juice,

  • 1 tablespoon of chopped roasted peanuts, and

  • 1/4 cup basil leaves, torn (optional).

Heat the oil in a medium-sized non-stick skillet over a medium-hot fire. Brown the thinly sliced chicken for 2-3 minutes before adding garlic, chili, snow peas and 2 tablespoon water. Continue cooking for another 3 minutes subsequently seasoning it with salt, pepper, and lime. Add peanuts and basils too.

SNACKS

Snacking helps avoid binge eating, regulate appetite and helps avoid obesity. You should not be ashamed of using mayonnaise in sandwiches as it has fats that help absorb more vitamins from vegetables plus its delectable to taste. Nonetheless, you can always go with fresh fruits for snacks.

  • Try one chopped banana, few slices of grapes, ¼ cup of berries, and ¼ cup of favorite cereal mixed with 6 ounces of your favorite yogurt. Allow it to stand for 3 minutes so that the cereal absorbs the yogurt before enjoying your sweet treat.

In addition, drink water based on the daily recommended amount. Water and other liquids help in the breakdown of food so that the body can absorb the nutrients.

In case you are wondering how to make better food choices, you may check the Pinggang Pinoy guideline of DOST-Food and Nutrition Research Institute. We can’t control everything in life but we can control the things we put in our mouth. How healthy we are is very much related to the choices that we make.

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