Staying Healthy and in Love on Valentines Day

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Planning to spend quality time with your better half this valentine’s day?  Why not try out activities that not only bring out the love but also promotes good health for both of you. Check out our top 5 suggestions of activities that promotes good health and love this Valentines Day.

1. Take a Hike.

Spend quality time with your sweetheart by taking a morning hike. Communing with nature is always a great way to rid yourself of stress. Plus walking regularly can help you lower blood pressure, improve your moods, and boost your energy. Good company, great conversation, and breathtaking views definitely sounds like the perfect valentines day escapade.

2. Dance your heart out.

Planning to go out for a Valentines day dinner? Why not include dancing in your agenda. Whether it’ll be in a club, garden, beach, or rooftop, twirling around with a hot date on your arm is a fun way to exercise, plus its a classic and nothing beats classic!

3. Go for a tandem bike ride.

A fun way to practice teamwork, you’ll surely get a good laugh out of it. Head out to the local park or to some scenic view outside the city. You can opt to bring a picnic basket with you and just talk the rest of the day away, enjoying the good food and each other’s company.

4. Go Kayaking.

Are you into water activities? Why not go out kayaking this valentines. Hop on to a love boat and start paddling. This is also a good way to practice teamwork.

5. Get a massage.

Not in the mood for any outdoor activity? Why don’t you treat yourself and your partner to a massage. Massages helps reduce stress and anxiety.  It is also a good excuse to get some hands-on time with your valentine. Who knows, you might even get a kiss or two.

Whatever activity you may have planned out, the FMD community wishes you a Happy and Healthy Valentines Day. Share the love!

Baked Salmon with Asparagus – Phase 3

baked-salmonwith asparagus

Ingredients

  • 2 salmon fillets (It is about 4 once each)
  • 1 tbsp (15ml) extra-virgin olive oil
  • Salt and pepper
  • 1 tsp dried oregano
  • 16 Asparagus spears
  • 2 (40g) slices of onions
  • 4 slices of lemon
  • 1 tsp Fresh Parsley, chopped

Directions

  1. Preheat your oven to 400F.
  2. In a medium-sized bowl, add the salmon and 1 tbsp of olive oil, then sprinkle it with salt, pepper and dried oregano.
  3. Use two sheets of foil, big enough to wrap your salmon and asparagus.
  4. Place about 8 spears of asparagus on the sheet of foil and layer your fillets over asparagus.
  5. Top them with 2 slices of onion and 2 lemon slices.
  6. Wrap the sides of the foil inwards over the salmon, and then fold the top and bottom of the foil to enclose.
  7. Place your foil packets in a single layer on a baking sheet. Then bake in preheated oven for 20 minutes. Don’t overcook.
  8. Unwrap the foil and use a large spatula to transfer the foil packets to your plate, serve warm.

Almond Buttered Pork Chops – Phase 3

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Wondering what to cook for your Phase 3 meal this week? No worries, we got you covered. Try out this Almond Butter Pork Chops. Relatively easy to cook and yummy to eat, this recipe promises an enjoyable and fulfilling meal.

Ingredients

4 SERVINGS

  • 1 tablespoon
  • 2 1½”-thick bone-in pork rib chops (8–10 ounces each)
  • Kosher salt and freshly ground black pepper
  • 8 sprigs of sage
  • 2 garlic cloves, peeled, smashed
  • 1 tablespoon almond butter
  • coconut oil

Directions

  1. Heat coconut oil in a large skillet on a medium-high stove temperature.
  2. Season pork chops with salt and pepper then cook until bottom side is golden brown.
  3. Flip to other side then keep on turning until both sides are golden brown. Cooking time will depend on thickness of the chops.
  4. Remove pan from heat, add on sage and garlic to butter then tilt skillet and spoon foaming butter and drippings over pork chops.
  5. Transfer pork chops to a cutting board and let rest at least 5 minutes.
  6. Cut away bone and slice pork about ¼” thick. Serve with any juices from the cutting board spooned over top.

 

10 Food and Drinks that are Unexpectedly High in Sugar

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Too much of anything is not good for our health. Especially consuming too much food and drinks that are high in sugar; this can lead to diseases like diabetes. A lot of us are carefully watching our consumption, but there are some food and drinks we wouldn’t expect to contain lots of sugar. We only expect that it needs to be sweet for the food to be considered as high in sugar. Some products that are labeled as “low-fat” and “light” actually contains more sugar than the regular one’s. So here are food and drinks you didn’t know that contains too much sugar:

  1. “Low-Fat Yogurt”

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Although yogurt is rich in nutrients, not all of them are good for you. There are a lot of so called low-fat yogurts that has too much sugar in them to enhance their flavor. A single cup can contain as much as 47 grams of sugar. Its better to have full-fat or Greek yogurt since it has more nutrients compared to low-fat and yogurt that has been sweetened with sugar.

  1. Ketchup

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This is unexpected for most of us, but this popular condiment is actually rich in sugar. Keep your portions smaller when using ketchup. A tablespoon of ketchup contains 1 teaspoon of sugar.

  1. Sports Drinks

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These may seem to be a healthy option for most of us who are into an active lifestyle and sports. Although they are designed to hydrate and fuel the body, sport drinks actually has added sugars in them that are absorbed and used for energy. They are categorized as “sugary drinks” like soda and fruit juice, and are linked to obesity and metabolic disease. A 20-oz bottle can have 32 grams of sugar and 159 calories. It’s better to stick with water when you exercise, unless you’re an elite athlete or running a marathon.

  1. Granola

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Even though it is high in calories and sugar granola is often marketed as a low-fat health food. It contains oats as the main ingredient which has protein, fiber, carbs and fat. Despite that granola also contains honey and other sweeteners that add up to the amount of sugar and calories. 100 grams of granola can have as much as 6 teaspoons of sugar. Choose granola that has less sugar or try making your own. Mix it with fruits or yogurt, rather than consuming the whole bowl.

  1. Protein Bars

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These are really popular with fitness and health buffs. Protein rich food can make you feel fuller and help in weight loss. There are many healthier protein bars we can find, many still has up to 30 grams of sugar in them, also like to a candy bar. Choose a protein bar with less sugar or opt for high protein food instead.

  1. Canned Fruits

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Fruits have natural sugars in them. Canned fruits are sometimes peeled and added with sugary syrups to preserve them. Despite being a healthy snack, the process actually lessens the fiber in the fruit and increase the amount of unnecessary sugar in them. Canning also destroys Vitamin C since its heat-sensitive. Having a whole, fresh fruit is better than eating canned one’s. Opt for canned fruit preserved in juice rather than syrup, since it has lower sugar content.

  1. Barbecue Sauce

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Popularly used as a marinade and even as a dip, barbecue sauce contains sugar as well. 2 tablespoons of it can have 14 grams of sugar. Also as much as 40% of the weight of a barbecue sauce maybe pure sugar. Use it in moderation so that you won’t consume too much sugar. Check the labels and choose the sauce with lesser amounts of sugar in them.

  1. Breakfast Cereals

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Cereals are an easy option for a fast and easy breakfast meal. Eating it every day can increase your sugar consumption. Cereals that are made for children have high amounts of sugar in them, as much as 12 grams for a small 1 ounce box. Choose a cereal that is high in fiber and doesn’t contain added sugar.

  1. Spaghetti Sauce

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There is added sugar in unassuming food like spaghetti sauce. Since they’re mostly made from tomatoes, they contain natural sugar in them, but most sauces have extra sugar in their ingredients. Always check the label and choose the one that doesn’t have sugar in the ingredients.

  1. Iced Tea

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It is usually chilled tea sweetened with sugar or flavored with syrup. Commercially prepared iced teas will contain around 33 grams of sugar per 12 oz serving, which is equivalent to a can of Coke.

Quick Cardio Workouts You can Do at Home

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Some of us skip cardio workout, since it tends to be time consuming. But, did you know you can achieve faster results from short cardio exercises. Going for a fast and energetic cardio workout can burn more calories and speeds up your metabolism better than slow and steady running. These short and intense exercises can improve you cardiovascular health as much as running. So here are the quick cardio workouts you can do at home:

The Leg Matrix

You should do 1 set of each workout without any rest and take note of the time it took you to complete the circuit. Then you can rest twice that time and repeat the circuit. If you can finish the first circuit in 90 seconds, skip your rest period.

1. Body-Weight Squat: 36 reps

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2. Body-Weight Alternating Lunge: 18 reps for each leg

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3. Boy-Weight Split Jump: 18 reps for each leg

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4. Body Weight Jump Squat: 36 reps

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Squat Series

You can repeat the series twice without resting. Do this for 3 rounds.

1. Body-Weight Jump Squat: To do this, lower your body until you thighs parallel the flow. After that jump as high as you can. Repeat this for 20 seconds.

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2. Body-Weight squat: Do as many reps as you can within 20 seconds.

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3. Isometric Squat: Lower your body until your thighs is parallel to the floor and pause. Hold the position for 30 seconds.

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Countdown

For this part you can choose between option 1 or 2. You need to alternate the two exercises without resting. For the first round, do 10 reps each. For the second do 9 reps, after that, do 8 reps for the third round and so on. Go as low as you can until you reach zero. If you reached zero, you will start with 11 reps for the second week.

Option 1

1. Single-arm Dumbbell Swing

In an overhand grip, hold a dumbbell at arm’s length in front of you waist. Bend at your hips and knees, and then lower your torso until it’s at a 45-degrees angle to the floor. Swing the dumbbell between your legs and then thrust your hips forward and swing the dumbbell up to the chest level as you stand. Then reverse the move, and repeat.

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2. Squat Thrust

Stand with your feet shoulder-width apart and your arms at your sides. Push your hips back, bend your knees, and then lower your body as low as you can into a squat. Now kick your legs backward so that you’re in a push up position. Then quickly bring your legs back to a squat. Stand up quickly and repeat the entire move.

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Option 2

1. Body-Weight Jump Squat

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2. Explosive Push-Up

Assume a push up position; your hands should be slightly beyond shoulder width. Your body should form a straight line from your ankles to your head. Bend your elbows and lower body until your chest nearly touches the floor. Press yourself up with enough force that your hands leave the floor.

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Chipotle Grilled Chicken – Phase 3

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Craving for something spicy and clamoring for an exciting meal? Try out this Chipotle Grilled Chicken recipe and enjoy a hot and spicy dinner, a-la-mexican style.

Ingredients:

Chipotle Grilled Chicken

  • 4 6-8 ounce (about 1 1/2-2 lbs total) boneless, skinless chicken breasts
  • 1 1/2 teaspoon pink himalayan sea salt or kosher salt
  • 1 1/2 teaspoon chipotle powder or if you want to tone down the heat
  • 3/4 teaspoon black pepper
  • 3/4 teaspoon garlic powder
  • 3/4 teaspoon onion powder
  • 2 tablespoons olive oil

Roasted Sweet Potatoes

  • 2 small (or 1 large) sweet potatoes peeled and diced into 3/4-1 inch cubes
  • 1 teaspoon pink himalayan sea salt or kosher salt
  • 1/2 teaspoon black pepper
  • 2 tablespoons olive oil

Roasted Green Beans

  • 12 ounces green beans (stems cut off)
  • 3/4 teaspoon pink himalayan sea salt or kosher salt
  • 1/2 teaspoon black pepper
  • 2 tablespoons olive oil

Directions:

For the Chicken

  1. Combine salt, pepper, and seasonings into a small bowl; set aside.
  2. Lay chicken breasts out onto a sheet pan lined with foil. Season with spice mixture until evenly coated.
  3. Lightly pat spices onto the chicken. Cover with plastic wrap and let sit in the refrigerator for 4 hours or overnight.
  4. When ready to grill, preheat grill to medium-high heat. Drizzle chicken with olive oil and place onto the grill presentation-side-down. Cook for 2 1/2-4 minutes per side, or until internal temperature reaches 160 degrees F.
  5. Remove foil from sheet pan and place chicken onto the clean pan. Cover with clean foil and let rest for 5-10 minutes.

For the Sweet Potatoes

  1. Preheat oven to 425 degrees F.
  2. Place diced sweet potatoes onto a sheet pan and drizzle with olive oil. Season with salt and pepper (to taste) and evenly coat the potatoes with oil and salt/pepper.
  3. Bake for 20-25 minutes, or until tender.

For the Green Beans

  1. Preheat oven to 425 degrees F.
  2. Lay greens beans onto a baking sheet. Drizzle with olive oil and season with salt and pepper (to taste).
  3. Toss the green beans and then bake for 15 minutes, or until tender.

Have a spicy, hearty, healthy meal!

Sweet Melon Kale Elixir – Phase 1

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Enjoying a glass of this green miracle of a smoothie is a great way to jump-start your morning. Mixed with honey-dew melon, you will sure love this sweet drink of good health. Read on, have a go, and enjoy this Sweet Melon Kale Elixir – Phase 1 recipe.

Ingredients:

  • 1 1/2 to 2 cups of honeydew melon
  • 4 ice cubes
  • 1 cup chopped kale
  • 1/2 medium apple (peeled, cored, and cubed)

Directions:

  1. In a blender,puree honeydew melon and ice cubes.
  2. Add in kale and apple and blend until very smooth, add a little bit of cold water if needed and serve.

Makes: 2 Servings

 

 

10 Fitness Gadgets for Health Junkies

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Are you gadget savvy? Are you always on the look-out for the latest fitness or workout apps? If you’re not, then now is definitely the best time to start. There are lots of gadgets and downloadable apps available today that are handy in monitoring your heart rate, distance progress, and other vital signs, when you’re exercising. Check out these fitness gadgets that you could use to help you achieve your fitness goals.

Misfit Shine

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This tiny activity tracker can be worn as a watch, pendant, or bracelet. It tracks your movements and activities so you can set your goals and monitor your progress with its corresponding app in your phone. The best part is, it’s also waterproof so you can use it when you’re into water-based workout routines.

HAPIfork

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Are you monitoring your eating portions and habits? If yes, then HAPIfork is for you. It has a built-in sensor that notifies the user through small vibrations when they’re eating too fast. This amazing fork gadget helps you reduce your eating pace, duration and even amount of food intake. It can also measure intervals in between fork servings per minute. The data can be tracked with the app that goes with it. HAPIfork is also dishwasher-friendly.

Finis Neptune

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Finis Neptune uses bone conduction audio to let you hear music without the need for ear buds. It makes clearer ad louder music even if you’re submerged underwater. Finis Neptune has 4GB built-in storage, rechargeable battery that last for 8 hours and an OLED screen. Perfect for fitness junkies who are also music addicts.

Sportiiiis

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This app is definitely for cycling enthusiasts. Sportiiiis can be mounted on your sunglasses and you can track your speed, heart rate, etc. via voice prompt with its Heads-Up display.

Fitbit Aria

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This is no ordinary weighing scale. Fitbit Aria also weighs your Body Mass Index (BMI) and body fat percentage. It allows up to 8 users, and stored data can be transferred to your computer with its wire-less connectivity. Fitbit Aria can also be sync with your smartphone to notify you whenever you reach a fitness goal.

Umoro One

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This high-tech bottle can release up to 1.5 scoops of whey-protein mix or other powders with just a push of a button. You won’t need to carry multiple bottles with Umoro One. With its built-in ‘ball’ you are assured that your powder is mixed well especially hard-to-dissolve ones. Perfect storage for your workout drinks.

Sensoria Smart Sock

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This gadget gives feedback to the smart sock which then relays pressure signals in your ankle area. It also comes with an app that helps you track your movement and a virtual coach for tips on pacing and landing your feet correctly. Sensoria Smart Sock is washable and very comfortable.

Amigo Fitness Bracelet

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This band comes in two, one to be worn on your wrist, the other, strapped to your shoe, to capture both lower and upper body movements.  Amigo Fitness bracelet can differentiate movements from swimming, hiking, football and even with cardio and weight equipment. It can sync via Bluetooth and works with other apps as well.

Trace

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The perfect gadget for action sports enthusiast, Trace can be used for surfing, snowboarding and skateboarding. The device can be mounted your board where it can track the tricks you landed, speed, and height. The data goes to the smartphone app.

ISpO2 Pulse Oximeter

ISpO2 Pulse Oximeter

ISpO2 Pulse Oximeter  tracks and trends blood oxygenation levels, pulse rate and Perfusion Index. It can be plugged to any iOS device, an ideal gadget for health buffs.

There you have it, lots of gadget options you can use to help you stay on track in your journey to a healthy life. Matched with commitment and perseverance, achieving those fitness goals you have set for yourself will surely become a reality in the very near future.

 

Healthy Food Trends for 2017

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We welcome 2017 by setting new goals and pursuing a healthier and better lifestyle. There will be new and exciting health trends this year. Food is definitely on top of that list. So if you’ve been eating clean and working-out hard last year you can watch out for the hottest food trends for 2017. This prediction features what food will be part of everyone’s healthy diet this year.

Plant Waters

Last year’s hit was coconut water. You’ll see more beverages made from artichoke (Phase 3) and cucumber (Phase 1, 2 & 3). These are great replacement to sports drinks as they are natural hydrators. Plant waters have lesser calories than Gatorade, as they only have 25 to 30 calories for 8 ounce sizes. They also have natural sugars present hence no artificial sweeteners is needed.

Riced Cauliflower

Health buffs who are into low-carb replacement for potatoes and pasta will love riced cauliflower (Phase 3). Some food manufacturers are already selling frozen versions of it. If you want a better version, make one at home. Grate raw cauliflower or chop it in a food processor. Riced cauliflower only has 20-38 calories, 4-6 grams of carbohydrates and has 2-3 grams of fiber per cup serving.

Chocolate in the Morning

Having something sweet for breakfast is normal, a 2016 study showed the people who ate chocolate at least once a week do better on memory and concentration tests. You can toss some dark chocolate chips in your oatmeal or yogurt for breakfast. Bear in mind that you still need to avoid the unhealthy ones, like a chocolate doughnut,  as they do not contain nutrients that are beneficial for you.

Healthy Power Bowls

With the combination of vegetables, whole grains and protein, you can’t go wrong with power bowls. They’re really hot on Instagram. As they get more popularity, bowl foods can be expected to be available on supermarkets and restaurant menus. Remember, read the ingredients, they are only as healthy as what they contain.

Purple Foods

Purple cauliflower, potatoes, asparagus (Phase 2 & 3), rice, cereal and other foods will be popular in healthy food stores. The purple color is based on anthocyanins, an antioxidant that helps lower the risk of heart disease and cancer. When buying these, always check the labels for calories, sugars and sodium.

Legume Based Pasta

For people who are looking for low carb and protein filled pasta-alternative, legumes like chickpeas (Phase 1 & 3) and lentils (Phase 1 & 3) will be a hit in 2017. These legume based noodles are high in protein and fiber.

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