Shape up January!

New Year equals new beginning! January marks the first month of the year and it’s time for those New Year’s resolution yet again. And if you are like most people, it would be impossible not to include getting back in shape on the list. And why not? This is the perfect time to start the year right: let go of the bad habits and embrace the healthy new you.

So take note of these KEY RECOMMENDATIONS to achieve a healthy shape!

1.  Eat foods with adequate nutrients within energy needs.
–  There is no single food that can give all the nutrients that you need so it is important that you consume a variety of nutrient-dense food and drinks among the basic food groups; limit your intake of saturated and trans fats, cholesterol, added sugar, sodium, and alcohol.
–  Make sure that you don’t exceed your daily recommended food intake. Try the BMI and TER Calculator on this page to know your Total Energy Requirement and obtain your one day sample menu.

2.  Manage your weight.

–  Have a healthy energy balance to maintain your body weight in a healthy range. Always remember that energy in equals energy out. Any food intake that wasn’t burned will then be stored in the body as fat.
–  To prevent gradual weight gain over time, make small decreases in food and drinks and then increase your physical activity

 Be physically active.
–  Engage in regular physical activity and if possible, reduce sedentary activities to promote health, psychological well-being, and a healthy body weight.
–  Achieve physical fitness by including cardiovascular conditioning, stretching exercises for flexibility, and resistance exercises for muscle strength and endurance.

4.  Limit your intake of alcoholic beverages.
–  Alcoholic beverages are not exactly recommendable for all. But if you should drink, do it in moderation (up to one drink per day for women and up to two drinks per day for men). Take note that one gram of alcohol can already give you 7kcal.

5.  Choose the right foods.
–  Aside from knowing how much to eat, you should also take note of what to eat. Consume sufficient amount of fruits, vegetables, dairy products, and whole grains, but don’t go beyond your recommended amount.
–  When selecting fruits and vegetables to eat, include selections from all five vegetable subgroups (dark green, orange, legumes, starchy, and other veggies).
–  Choose fat-free or low-fat milk products
–  Choose from mostly polyunsaturated and monounsaturated fat sources such as fish, nut, and vegetable oils.
Select and prepare foods that are lean, low fat, or fat-free and low in saturated and trans fats.
–  Choose and prepare foods with little salt (approximately 1 tsp salt). At the same time, consume potassium-rich foods such as fruits and veggies.

6.  Pick the right kind of carbohydrates.
–  Carbohydrates when broken down by our body become sugar. So choose and prepare foods and beverages with little added sugar.
–  Choose fiber-rich fruits, vegetables, and whole grains often.

Gardenia is offering you a healthful variety of whole grain goodies that can help you achieve that healthy body that you’ve always wanted. Start the year right by munching on your favorite Gardenia High Fiber Wheat Raisin Loaf, and Gardenia High Fiber Wheat Bread. Did you know that in just a slice of Gardenia High Fiber Wheat Raisin Loaf you can get already as much as 29% of your daily fiber need? Moreover, it is laden with raisins that are a source of antioxidants which has a long-term good effect in your body. You can also try Gardenia High Fiber Whole Wheat Bread which can provide 20% of your daily fiber needs in just 2 slices. It has this distinct oven-baked, natural honey flavor that will leave you craving for more. You may try this recipe to further enjoy your journey to fitness: Gardenia Salmon Fillet Sandwich with Mayo Wasabi Dressing.

Gardenia Salmon Fillet Sandwich with Mayo Wasabi Dressing
(Calories: 416kcal Carbohydrates: 33g Protein: 26g Fat: 20g Fibre: 7g)

6 slices Gardenia High Fiber Whole Wheat Bread
250 g Salmon fillet, pan grilled
30 g Mayonnaise
Wasabi paste
Tomato slices
Lettuce leaves

  1. Combine mayonnaise and wasabi paste in a small bowl. Adjust wasabi paste according to taste and flavour. Set aside.
  2. Place lettuce leaves on one side of bread. Top with salmon fillet, tomato slices and wasabi mayo. Cover with another slice of bread.
Nutritionists recommend that weight gain/loss should not be drastic. Food fads and “get-thin-quickly” schemes usually are detrimental to one’s overall health. It is still best to manage weight in slowly but safely manner. A weight gain/loss of 1-2 lbs (around half a kilo to 1 kg) weekly is considered healthy. Remember that a journey of a thousand miles begins with a single step. So let’s welcome 2017 with wellness and vigour! Shape up your body starting this January!

Rolfes, S.R., Pinna, K., Whitney, E.N., Understanding Normal and Clinical Nutrition 7th edition. 2006. Page 42