F-U-N under the Sun

The sea is calling, the sun is crying out. It’s officially the start of summer! Almost everyone is already planning for that summer getaway whether in the coolness of the mountains or the splashing waves of the sea. What a great time to unwind! But summer equals struggle for some, as they try to attain that desirable body figure to show off in their swimsuits. Indeed, it requires a little bit of hard work and a lot of discipline to achieve your dream body.

But fret not! You don’t have to starve yourself in order to get that summer-ready look. As nutrition experts recommend, everything should be done in moderation. Here are a few tips to help you get in shape. Don’t forget to have F-U-N!

  1. Food Choice is key


Your choice of food is a major factor in attaining a healthy figure. Since you are trying to get fit, you must stay away from foods that are calorie-dense. Calorie-dense foods are those that are full of energy or calories even in small portion. A good example is fried food versus grilled food. One matchbox-size of fried meat is equivalent to 131 kilocalories, whereas a grilled meat of the same size is equivalent to 86 kcal only. Another example is a sugary-slice of cake which is more calorie-dense than a modest tuna sandwich. You have to keep in mind that high fiber food sources are better at delaying your hunger or food craving as it delays the emptying of your stomach.

  1. Unleash that stored energy

‘Energy in’ equals ‘Energy out’; anything in excess will be stored up in your body and that is what you don’t want to happen if you are trying to be trim and fit. You have to use up your energy through physical activity in order to create calorie deficit, thus following loss of weight. It is recommended to do vigorous exercises such as running/jogging, bicycling, swimming, aerobics, and brisk walking for at least 30 minutes to burn significant amount of calories. The table below, which is lifted from Centers of Disease Control and Prevention (CDC), shows how much calories are burned per activity at 30 minutes time:

Physical Activity

Approximate Calories/30 mins for a 70kg person1

Running/Jogging (5 mps)


Bicycling (>10 mph)                                       


Swimming (slow freestyle laps)




Walking (4.5 mph)


1Calories burned per hour will be higher for persons who weigh more than 70kg and lower for persons who

weigh less because of Basal Metabolic Rate (BMR).

  1. No to over-eating

Too much of anything good can also be bad.  One of the keys to achieving the summer-ready body is to eat in moderation. What do we mean when we say “eat in moderation”? The Food and Nutrition Research Institute of the Department of Science and Technology (FNRI-DOST) has come up with an easy way to explain how much a person should eat in one meal. It is called the “Pinggang Pinoy”. It simply illustrates that a person should eat more (half of the plate) of fruits and vegetables; average amount (more than a quarter of a plate) of carbohydrate-rich foods (rice, bread, root crops, or pasta); and small portion (less than a quarter of a plate) of meat, fish, and poultry. And don’t forget to get hydrated by drinking a glass of water.

To further enjoy the season, you may opt to prepare a snack using light and healthy bread that Gardenia has to offer. Gardenia Slim ‘n Fit is the only bread in the market that contains L-carnitine, a nutrient that helps in burning body fat with the help of proper exercise. Two slices provide you with only 145 kcal, that’s less calories than a cup of rice! Why not try this healthy and delectable recipe: Gardenia Salmon Club Sandwich.


Gardenia Salmon Club Sandwiches

(Carbohydrates – 33g; Protein – 24g; Fat – 10g; Fiber – 5g; Calories – 318kcal)



4 slice of Gardenia Slim N’ Fit

3 tbsp lite mayonnaise

5 tbsp minced fresh basil

1 tsp grated lemon peel

3 tbsp olive oil

1 tbsp fresh lemon juice

4 pcs skinless salmon fillets

1 small red onion, sliced

8 tomato slices

8 lettuce leaves

8 bacon strips




  1. Mix mayonnaise, 2 tablespoons of basil, and lemon peel in small bowl.
  2. Mix the remaining basil, olive oil and lemon juice in large glass baking dish.
  3. Add the oil mixture on the salmon; turn to coat.
  4. Cover; chill for an hour. Sauté until onion is tender and beginning to brown.
  5. Prepare the grill (medium-high heat). Grill fish until it gets opaque in center, (about 3 minutes per side).
  6. Grill bread until golden brown (about 2 minutes per side).
  7. Spread the mayo mixture over one side of bread slice and top each of the slices with bacon strips, tomato slices, onion, salmon fillet and lettuce leaves. Sandwich it using the remaining bread slices.



Mahan, L.K, and Escott-Stump, S. Krause’s Food & Nutrition Therapy 12th edition. 2008. Page 544

http://www.healthpromo.doh.gov.ph/pinggang-pinoy-healthy-food-plate-for-filipino-adults/ accessed March 23, 2018
http://www.cdc.gov/healthyweight/physical_activity/#modalIdString_CDCTable_0 Accessed March 23, 2018