Low Calorie Snack Hack: Cerelac Nutripuffs

Photo Source: starthealthy.nestle.com.ph

Growing up, I absolutely loved sugary cereals and basically anything sweet. Although this fact still rings true to this day, I now practice more accountability with my diet, both in terms of caloric density and nutritional content -- or at least I try.

One of my ultimate favourite breakfast cereals back then was Nestle Honey Stars. They're these little star-shaped puffs that have just the right touch of sweetness without being too sugary.

Photo Source: nestle-cereals.com

As an avid fan of baby food, I was really excited when I found out that Cerelac would be bringing in their new variant: Cerelac Nutripuffs. These are similar to Gerber Graduates Puffs, but since they are manufactured locally, Cerelac's version is a lot cheaper in comparison!

Photo Source: starthealthy.nestle.com.ph

Taste:
Cerelac Nutripuffs come in 2 flavours: Banana Orange and Strawberry Banana. Personally, I prefer having the former on days where my sweet tooth really acts up, and the latter for when I want a more subtle taste. The taste profile of the Strawberry Banana is reminiscent of Honey Stars (albeit less sugary) and upon first having it, I was hit with a wave of childhood nostalgia. It's the same great snack I used to have as a kid, but this time with way less sugar and calories (macro hack). The Banana Orange is has its own twist: there are orange particles generously sprinkled that give it a light tangy taste and an interesting texture.

Price: 
For the cost of around 70~ php, this is a steal. In Manila, since the Gerber Graduates Puffs (same macros and parent company, Nestle) are imported, they can sometimes cost up to 200+ to 400+ php depending on the retailer.

Nutrition content:
Per 100g: 427kcal, 72g carb, 6.5g protein, 12.5g fat
Per 7g: 30kcal, 5g carb, 0.5g protein, 0.9g fat

This. Probably my favourite thing about Cerelac Nutripuffs, apart from the taste, is its macros. Perfect for snacking: for around half a cup, it's only 30 calories!!
However, as it is very light and mostly air (puffed), I wouldn't recommend eating it in milk or whey. They tend to melt very fast when combined with any liquid. I usually just keep the resealable bag in my car or gym bag for an easy on the go snack.

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As stated in my previous baby food macro hack blog post, I'm not advocating a diet of purely baby food. Although, I do believe that these are way healthier than your usual adult cereals and junk food because of all the vitamins and minerals. Or you know, I'm just really weird. HAHA.

Disclaimer: Although this review was written with adult consumption in mind, as a baby food, Cerelac Nutripuffs is meant for infants 10 months and up, and is not meant to be a breastmilk alternative. Breastmilk is best for babies up to 2 years.

5 Types of "Gym Bros" to Watch Out For

gym bro
/jim brō/ 

That guy at the gym.
Yes, the one you're picturing right now.

I'm sure that anyone who's stepped foot in the gym, particularly the weights room, has had their own encounter of the typical gym bro. Here are 5 different stereotypes to watch out for.
Let me know which ones you have witnessed, and which drive you absolutely crazy:



The Poser

His Tinder photos are most likely all taken from the gym -- shirtless with just the right lighting, filter, and sweaty look. Most often found posing for selfies either in the locker or the weights room. Although  he may claim to be a "fitness model," he spends 80% of his gym time setting up the perfect Insta-story and only 20% actually working out. Never seen without his phone.
Most likely in expensive colour-coordinated athlesiure clothes that he'll barely even break a sweat in. His shoes aren't really for training anyway.
#ThumbDayEveryDay


The Bro-scientist

Good luck working out next to him as he gives unsolicited advice because he's "just looking out for you bro." Licensed Mansplainer. Will throw a hundred different fitness facts at you that he most likely read on body building forums or he heard from random Gymstagram celebrities: "Bro, if you do cardio right after doing weights, it cancels out the protein synthesis. You won't develop your muscles -- that's negative gainz bro."
The personal trainer you never asked for.
#IllShowYouTheWhey

The Grunter

Before you even step in the gym, you'll hear him from a mile away. With every movement, he lets out an often unnecessary loud sound: Is that a roar? A moan? Whatever it is, the sound will drive you nuts. It's as if he's trying to say "Yo bro, can't you tell I'm going HAM right now? No? You want me to grunt louder to prove that I'm the strongest guy in the gym right now?" 

More often than not, he'll also be incessantly dropping the weights and making sure each time he loads up the bar, it makes a loud metal sound. 

If you're planning to sit next to this guy at the bench, do yourself a favour and just don't.

#GrrrindDontStop


The Bicep-tennial Man

Most likely in compression tights worn under basketball shorts -- with matching neoprene knee support from "the time I got injured playing basketball" (not always true). Uses this as an excuse to only work on arms... every. single. day. Has a back wider than a football field but calves so thin that it makes you wonder how they can support his upper body weight.
Does bicep curls in the squat rack. Doesn't care if you throw him mad shade for that.
Never squats, only uses the leg press machine usually with a spotter. Makes you wonder how he can use 100-pound dumbbells with no effort (but oftentimes bad form), but wusses out whenever it's leg day.
Johnny Bravo is his spirit animal.
#BeastMode #ExceptWhenItsLegDay

The Roid Head

With bulging veins and a chest that appears to have double E boob implants, he is the quintessential "body builder stereotype." If you're wondering if he's doping then he most likely is.
Often wears tiny cotton singlets that barely covers his pecs (just enough fabric to cover the nipples). Falls into two types:
- Those who are open about using might even sing praises of the latest tren/clen cocktail they're on.
- Those who aren't will claim "Nah, I just drink a lot of whey bro" or "Must be the creatine pump."
The real life version of Steve Rogers/Captain America (watch the origin movie where they basically give Scrawny Steve some pretty potent roids to turn into a superhero).
#NattyOrNot


BONUS:

The Project-X Party Crashers

My ultimate favourite. Most likely found in a herd, these guys come into the gym for an hour or two and absolutely tear the place apart. They hoard all the weights and never put them back, play loud Swedish House Mafia/EDM/DIY-Virtual-DJ music on their own portable speakers, and even borrow your bench with the promise of "let's alternate each set, bro" but never leave.
The minute they're gone, it's as if a hurricane destroyed the gym: dumbbells and plates everywhere, the benches not where they usually are, and remnants of whatever pre-workout/chalk/post-workout pizza they shared can be found everywhere.
#FitFam


If you're reading this and you find that any of these apply to you: stop. Don't be that guy.

Kidding aside, it's easy to fall into any one of these stereotypes, whether you're a bro or babe, and there's nothing wrong with that.
What's important is to come into the gym with a fuelled with drive and a good attitude, and to treat everyone (and the equipment) with respect.

*This post is all in good fun. No gym bros were harmed in the making of this post.
**Seriously though, please don't get offended bro.

Polarity Physiotherapy Center

As I progress further with my powerlifting training, strength gainz also mean that I now carry way heavier loads compared to the weights I used when I was in a high-volume bodybuilding program --  although this is a great thing, this also meant that all that added weight is extra taxing for my body and can cause muscle soreness and tightness.

After a heavy deadlifting + back accessories day, I woke up with my back feeling intensely sore. At first, I thought it was just the average post workout soreness but the pain actually wrecked my training that whole week; I even took 2 days off as an attempt to recover. But as the pain still remained the next week (although, I think I just got used to it), I decided to finally go to a good physiotherapy clinic for a much needed recovery session.

With recommendations from my other lifter friends, I headed to Polarity Physiotherapy Center right after last Monday's deadlift session. Since I trained at Zest Power Gym that day, I had no excuse since Polarity was pretty near the area. After a quick call to book an appointment, I was on my way to a pain-free back.

Mysofascial release

At the self-assessment at the consultation room (before you're actually treated) Polarity makes you cross-off the body parts which you feel most pain and they ask about what the main reason of your visit is, what sport you train, and when the pain started. 

Afterwards, your PT comes in for a quick chat, still at the consultation room, asks more about your sport/pain and proceeds to explain what Polarity is all about. My PT noted that Polarity uses manual mysofascial release to alleviate muscle tightness. This is similar to the use of a foam roller or lacrosse ball, except these licensed physiotherapists use their extensive knowledge & their hands to manually "release" your muscles.

I was escorted to the therapy room, which is has a bed, similar to what you would see at your average massage spa -- but don't be fooled, physio feels nothing like a massage. There's even a warning card on the bed which states that it's normal to feel a bit of soreness and have bruising the next day. As painful as the session was (since they work on your pressure points), it was well worth it. 

In one session, I was able to address my back issue (caused by a slight issue with my deadlift form), as well as work on my tight right hip flexor (from running 10k's without proper stretching) and right shoulder pain (from shoulder-isolated bodybuilding workouts). 

My PT even recommended easy ways to make sure I don't stress those problem areas on my body, such as your basic pre-workout dynamic stretching and post-workout static stretching, and even noted which specific workouts I did that were a little too taxing for certain body parts (such as front and lateral raises for my sh

Polarity Physiotherapy Center

Address: 47 Examiner, Brgy. West Triangle, Lungsod Quezon, 1104 Kalakhang Maynila

Phone: (02) 799 2700

Vegan Treats: Hacks for the lazy baker

Landmark Department Store's kitchen supplies section was on sale last week (not sure if the sale is ongoing up until now though) and I chanced upon some mini cake moulds which are perfect for portion-controlled, single-serving desserts. 

Today, I woke up with a sweet tooth and decided to put my new tools to good use with some vegan sweet treats for a healthy snack. Since I was feeling lazy and didn't want to make use of a recipe, I used my simple blend of Bob's Red Mill Low Carb Baking Mix and their Soy Flour as a base, and adjusted the "recipe" of the cakes for flavour variations.

These cakes are loaded with "clean" non-refined, non-processed sugars a bit of protein, and some amazing and energizing carbs. 

Dutch chocolate banana cake

A simple chocolate cake which I topped with shredded coconut, pumpkin seeds, and crushed cashews. I needed a boost of flavour and sweetness so I added a dash of vanilla extract and a few chocolate chips. Dutch chocolate makes the cake a darker Oreo-like colour instead of a lighter brown milk chocolate look.

Oatmeal-banana cake with shredded coconut and coconut cream

Oatmeal and bananas are a no-brainer when it comes to flavour pairings because they go extremely well together. For this cake, I used a mix of oat bran (more protein), old-fashioned rolled oats, and quick cooking steel cut oats. Coconut cream and shredded coconut add creaminess and a more "asian" taste.

For both cakes, I used half a banana and a teaspoon of chia seeds (soaked in just enough warm water for a few minutes) to replace the use of eggs. Bananas add the right touch of sweetness, and chia seeds add more protein. Instead of butter, I used coconut oil cooking spray to coat the baking pans, and a few drops of extra virgin coconut oil added to the batter. 

Both are also drizzled with Earth Balance Coconut Peanut Butter -- vegan and seriously the best nut butter in the whole world. 

Here are some basic and easy to find vegan baking substitutes 

for your everyday lazy baker:

Substitute for egg/binding agent: 

• banana

• chia seeds

• flaxmeal

Substitute for cream/how to make your recipe creamier: 

• coconut cream

• almond butter (any vegan nut butters)

• powdered peanut butter

The best thing about vegan baking (since there's no egg) is that you can eat the batter raw! Happy baking!

Upgrade your homemade dish: plate your meals to make a difference

Oftentimes I hear that "vegetables are boring" and that homemade meals can't compare to eating out. I'm here to show you that healthy, local, and home cooked is not at all a bad thing!

Assembled well, your homemade dishes can even appear restaurant quality! This dish is 100% plant based and locally sourced, making it not only good for you, but also beneficial for our local farmers and agriculture. 

I had leftover carrot and squash puree in the fridge, which to be honest is a pretty monotonous dish on its own, but with the help of some grilled vegetables I had leftover from lunch, I was able to whip up an excellent dinner in less than 10 minutes.

No fancy cooking techniques or plating styles here, just vegetables assembled well and seasoned in simple salt, pepper, a bit of spanish paprika, and a drizzle of truffle oil.

This meal goes well with a siding of rice with truffle oil and salt, something I discovered lately which can honestly be a meal on its own!

What you need:

Carrot & squash puree

Cherry tomatoes

Eggplants

Button mushrooms

Radishes

Corn

Truffle oil

A simple dish plated well makes a whole lot of difference, doesn't it?

Smoothie Bowl ver. 2

Started this morning off with another colourful smoothie bowl! This time, I decided to be more fun and decorate it with a ring of bananas, and a sprinkle of, well, sprinkles as well as chocolate chips. Finished it off with a drizzle of Earth Balance Coconut Peanut Butter and ended up with not only a colourful and nutritious bowl, it helped my sweet tooth cravings as well!

Flavour profile of this bowl was more on the tart side, with the sweetness of coconut cream and coconut peanut butter, as well as the bananas to offset the sourness. The hints of chocolate chips added a great balance with the berries.

Dragonfruit

Banana

Mixed frozen berries

Coconut cream

Earth Balance Coconut Peanut Butter

Puffed brown rice cereal

Granola

Chocolate chips

Sprinkles

Have I convinced you to try making your own smoothie bowl yet?

Review: Green Pastures Veggie Lasagna

This Green Pastures Ultimate F2T Lasagna is vegetarian (meatless), with 3 types of cheese, and has a carrot puree base with mushrooms.

Review

Positives:

For a meatless alternative, this was a big hit! It didn't have a "healthy" taste (meaning, it didn't taste like healthy food pretending to be edible), and for me, it was actually better than normal lasagna. The taste in itself is heavenly, to say the least.

This is also great for those of us with hyperacidity issues as the base isn't tomato sauce, and the carrot puree was creamy and smooth. The carrot puree's flavour is also amazing since it balances out how cheesy the lasagna is. 

Negatives:

Although I'd be pretty biased to say that I loved this dish, it was a little on the heavy side (three cheeses?) and it took me two days to finish it because...

When I ordered it at the restaurant, the dish actually took forever to be served, and I'm not exaggerating. All the other food we ordered were served and eaten, and even after all that, we still had to wait for it for a few more minutes. And when it was finally, finally served, I was full from all the sweet potato fries I'd been munching on, which meant I only got to eat less than a quarter of the dish in the restaurant and packed up the rest in a doggie bag for breakfast next morning.

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All in all, this was a great dish! It wasn't light, but it was filling and very nutrient dense. The flavours are great and the dish somehow feels independent, it felt like it had its own flavours, not a copycat try-hard lasagna.

8/10 from me, only because it takes forever to cook and is a little too heavy for a single serving; great for sharing though!

Try it for yourself to find out!

Green Pastures
Branches: 
  • Level 4 Shangri-La East Wing, Mandaluyong
  • G/F Net Park Bldg, between 4th and 5th Ave, Fort Bonifacio, Taguig
  • 3 floor Eastwood mall, Libis, Quezon City 
FB: facebook.com/greenpasturesresto/
IG: instagram.com/greenpasturesph/