Stop making these excuses and start living healthy

Kick off 2024 with a healthy and sustainable diet

It is not a surprise that after the huge calorie intake and extra pounds gained over the holidays, we would be wishing for a healthier start in the new year, but somehow, this healthy switch only lasts a short while. These are the most common reasons a diet (usually a fad diet) doesn’t last.

“It’s not delicious enough. Too bland.”

We cannot argue that fat is flavor! Whenever we take a whiff of something delicious and ask what’s in it, chances are, the answer is either butter or lard. Our taste buds are wired to acknowledge that flavor enhancers are the best seasoning. It’s sad that natural spices and condiments have to take the backseat. Even in a healthy diet, fat, salt, and sugar are still present. We just need to use them in moderation, and be educated about healthier substitutes to butter (and no, it is not—and will never—be margarine).

“Healthy ingredients are expensive.”

We need to invest in good quality products for our health. Good investments will have better returns in the long run. Sadly, most of these items are imported and expensive—say, extra virgin olive oil—but it will be used in many food preparations, so it makes it a good investment. Still, there are local ingredients that are healthy and won’t break your budget. Explore!

“Diet X is not sustainable.”

When your food choices are limited because you signed up for a no-fat, no-sugar, no-carbs, no-fun diet, only time will tell when you’d eventually get tired of it. If your willpower (and budget) cannot sustain your diet, then it is bound to fail long-term.

“I have no time to prepare my own food.”

Changing your food lifestyle can also mean learning how to prepare your own meals. When you prepare your own food, you can control your portions and add everything in moderation. Even when you are busy, with proper time management, you can still ensure healthy meals. Cook food in bigger batches and reheat when you’re ready to eat. Make sure you learn the basics of cooking, cooling down, storing, and reheating to be on the safe side. If dining out or ordering in cannot be avoided, take everything in moderation, still be aware of the ingredients used, if possible.

You can still eat healthy without feeling deprived. Mind you that your gut is connected to your brain. Once you develop a food obsession over the things you have deprived yourself of, your food lifestyle can turn for the worse.

Here are healthy recipes to get your healthier lifestyle in motion. They are nutritious, flavorful, and the ingredients are easy to find.

Ginger – Carrot Soup with Malunggay (serves two)

Ingredients: 120g carrots, cubed 5g ginger, grated 20g white onion, cubed 2g ginger, julienne 7g malunggay or more 300ml chicken bone broth (you can make your own or find a lowsodium option in the supermarket; water can also be used) 15ml extra virgin olive oil 2g chopped parsley 10g parmesan cheese (optional) Salt and pepper, to taste

1. In a pot, sauté carrot cubes in olive oil.

2. Add white onion, and sauté until soft and translucent.

3. Add grated ginger, sauté briefly over low fire.

4. Add in bone broth. Bring to a boil, and down to a simmer until carrots are soft and cooked.

5. Blend in a food processor and return to the pot. Season with salt and pepper.

6. Over the medium fire, add and cook malunggay briefly.

7. Transfer to a bowl and top with more ginger or a little bit of Parmesan cheese.

Chickpea Salad with Lemon Vinaigrette (serves two)

Chickpeas are high in fiber, keeping your full for a longer time. This can reduce unnecessary snacking on sweets and unhealthy foods in between meals.

Ingredients: 100g chickpeas, cooked 20g cucumber, cubed 20g sundried tomatoes, cubed 20g olives, halved 20g red onion, cubed 60g lemon juice 180g extra virgin olive oil 4g chopped parsley 15g parmesan cheese Salt and pepper to taste 1.Toss all ingredients in a bowl, and serve.

Nutrition is a wide subject and it goes beyond counting calories. It takes a certain amount of knowledge to fully grasp the essence of how nutrition affects our bodies. This is just barely scraping the surface, but it is a great insight to how different vitamins from food can affect the absorption of other vitamins.

While each vitamin has a function or contribution to the body, vitamins work better with other vitamins which then produces a greater effect and benefit to the body. They also interact with other enzymes to produce energy from carbohydrates, fats, and proteins. Once there are vitamin deficiencies, it can also affect the absorption of other vitamins in the body. This is what you call nutrient synergy.

Looking at the recipes, this is how nutrient synergy is in effect.

(There could be more vitamins and minerals found these ingredients) Vitamins found in: Ginger: vitamins C, B1, B2, B3 Carrots: vitamins A, B6 Malunggay: vitamins A, C, E, minerals iron, calcium Parsley: vitamins C, E, K Chickpeas: vitamin B6, minerals calcium, potassium, iron Olives: vitamin E, minerals iron, calcium Sundried tomatoes: vitamin K, A, C , E Red onion: vitamins C, B6, B9 Lemon: vitamin C Extra virgin olive oil: Vitamin E Parmesan cheese: Vitamins B6, B12, calcium

Vitamin C in the carrots, malunggay, sundried tomatoes, lemon juice, parsley increases absorption of iron in the malunggay.

Vitamin A in carrots, malunggay, sundried tomatoes, to a lesser degree, also increases absorption of iron.

Vitamin E in malunggay, olives, sundried tomatoes, olive oil, parsley increases the Vitamin A absorption in carrots, malunggay, sundried tomatoes.

By simply having this meal, you’d get many vitamins incorporated into your diet. Start and finish your year right! It is best however, to consult a proper nutritionist or doctor, especially when you have other medical conditions or allergies. — Alma Wendy Yu