Look at the red point in the end of the nose for 30 seconds,
Then look up to the roof of ur house then keep Blinking Ur eyes …
You will see The original woman’s image…
I have so many beautiful and loving moments from 2011. So thankful for those certain people and is truly blessed for each moment! ♥
Runners should stick to this diet
1. What are the top 10 healthy foods you would recommend for us runners to keep in our pantry?
- Fruits
- Whole grain bread
- Eggs
- Wheat pasta noodles
- Low-fat milk
- Oatmeal
- Wheat cereals
- Low-fat, low-sugar granola bars
- Canned tuna, salmon or sardines, beans and veggies
- Low-fat, low-sugar spreads
2. What are the top 10 bad foods we should not even buy? You can still have some but in moderation:
- Processed foods like meatloaf, sausage, ham and hotdog
- Fatty viands like bacon, fatty cuts of pork and beef, longganisa
- Chips Chocolates and cookies
- Pork rind or Chicharon Ice cream and cake
- Cream cheese
- Alcohol Regular mayonnaise
- Flavored drinks
3. Can you give us a sample of an ideal lunch or dinner meal for a runner?
- Rice or pasta (choose brown rice and whole wheat pasta to get more fiber)
- Veggies (go for fresh, green leafy veggies and fresh red tomatoes)
- Protein (Choose fish, chicken and if you are trying to lose weight, eat meat 3 to 4 servings per week and choose grilled, boiled, steamed)
- Fruit (always have a fruit for dessert as substitute for pastries or you can have a fresh fruit juice)
- More water (avoid sodas or powdered juices)
The total amount and calories will depend on your activity level, weight, gender and goals but the standard serving is a cup of rice, ½ to 1 cup veggies, 1 to 2 servings (size of your palm- 1 serving if you are trying to lose/maintain weight) protein and a piece of fruit
4. What would you recommend as healthy snacks for runners?
- Whole grain breads with low-fat, low-sugar spreads or tuna and veggies Whole fruits or fresh fruit shakes (like banana, apple, mango)
- Snack bars (low-fat, low-sugar energy snack bars) Low-fat milk or chocolate drinks
- Yogurt Cereals with skim milk (choose cereals with less sugar, go for wheat)
- Boiled eggs (lessen the egg yolk)
- Saging na saba (without syrup)
- Corn (with less butter, use reduced fat butter)
- Fresh vegetable lumpia (with less nuts, meat and sweet sauce)
5. Can you advise us how to manage cravings?
- Never skip breakfast (or your first meal upon waking up) to avoid cravings that usually set in after lunch or late night.
- Stay away from low-carb diets to avoid sweet cravings like ice cream, pastries, and chocolates
- Make sure that you get a sound sleep of not less than 6 hours per day
- Stay away from craving foods (salty and sweet) during PMS
- Ask the support of friend or your spouse to distract you whenever you crave for extra foods.
- Drink more water instead of flavored drinks
- Rest well, manage stressors and your emotions
6. What tips can you give to us runners on the TBR 30 Challenge?
- Eat according to your goals and program. If you are running three times a week plus other physical activities like weights and cycling to maintain your fitness level, then stick to a healthy and balanced diet. If you are training for a marathon, increase percentage of carbohydrates. If you want to lose weight, avoid fatty foods and eat meat in moderation
- Avoid overdoing your workout (too high intensity or too long) so you won’t experience too much stress, burnout and/or injuries. Start and progress gradually.
- Log your experiences and progress. Choose the best self-monitoring tool that you can realistically complete – either a journal notebook, simple notebook with blank pages or you can log everything in a computer file or lifestyle applications.
- Create a support system by asking participation of your family and friends. Get help of professionals.
- Avoid eating out as much as possible and make an effort to prepare and cook your meals and snacks, to save calories …and money.
- Having a healthy lifestyle is a life-long effort. Your 30-day journey can be a great jumpstart to eat healthier foods, to reduce stress and to improve your fitness level. Then it is your choice to step up to the next level.
