Pantry Staples to Overhaul Your Food

I thought before that my unlimited resources to exercise could be an excuse for me to unli-eat whatever. Like I can beast mode my workout and then eat platefuls of steak and cake after. Actually I found this working against me because I found myself being very sluggish the next day or so stuffed that I couldn't even peel myself off the couch or daybed. When I took the test to find out how much calories I should actually be consuming for maintenance for someone with high physical activity and physically demanding job, turns out I don't need much. In fact, for my body type, it was actually less than 2,500 calories. Also, it wasn't just the calories. It was also the type of food you put in your mouth. A bag of chips contains 160 calories. Blogilates' Healthy Ice Cream Cookie Sandwich has 260 calories. If you look at it, the bag of chips may be less in calories that the ice cream cookie sandwich but the chips contain a lot of sodium, chemicals, and stuff our body does not need as compared to the all-natural goodness from the bananas and oats. Which of you think would be a better snack alternative when you want something to munch on in the afternoon? I would think the cookie. When I really started incorporating better food and being really diligent with my meal preps (it does take time but the results are worth it and think of how much money you save on!) there is a total difference with my energy, my performance, and even how I recover to avoid injuries and prolong my fitness life more.

So with that, let's talk meal prep. I do my bi-weekly meal prep where I shop for veggies and ingredients and set aside an afternoon or a few hours before going to bed to cook. Since I'm so engrossed in the kitchen, there's less time to drown myself in social media drama (and gadget overdose migraine). It's like magic you're doing and you're making and getting really good food to last you for days. You can start with very easy, uncomplicated recipes that look good just as they taste good. If you get your groove, you can go and look for more advanced recipes. Just don't starve yourself or suffer eating bland food. If you look at my #bambikittycooks, you will never see yucky, dry, tasteless food. For me, it's just not worth it if you cry with every bite of your food or start hating life and the world halfway through this trend diet you tried out because this celebrity was on it and lost a lot of weight. Just eat a balanced diet. Results are better. You may see results a bit slower than extreme trend diets, but you won't hate life as much.

If you want to get into prepping, here are some basic staples in my shopping cart in the market or supermarket


Rolled Oats

I used to buy steel-cut and rolled oats but now I just stick to rolled since steel-cut is quite hard to find in the grocery. I get one big bag. Rolled oats are very versatile  not just in oatmeal or overnight oats. You can make granola, add them on to home-baked breads, bake cookies, or just grind them up and you have oat flour for pancakes, crepes, and all the refined flour-free recipes you would want to try. You can even blend them in smoothies for yummy brekkies on-the-go.


Low-Fat Milk and Nut Milk

My stomach can't tolerate full cream milk as it is. If I have it, I'd feel bloated and grumbly the entire day. However, I discovered low-fat milk to be friendlier to my tummy and I use this to make panna cotta, breads, or puddings. For overnight oats, smoothies, or on my little cup of hot chocolate or golden turmeric milk, I prefer almond milk or soymilk. I get my creamy fix without the bloating and bathroom trips feeling like I'm about to give birth to Godzilla.


Yogurt

Savory yogurt: used yogurt as dressing for my salad

Yogurt has the essential probiotics we need for a healthy gut. Yogurt isn't just for granola and parfaits. I use yogurt to make tzatziki or in salad dressings. They can also be an alternative to sour cream in your burrito or tacos.Regular plain yogurt is fine but if you can get Greek yogurt for protein, so much the better. For vegans, coconut yogurt is also a good alternative. You can find coconut yogurt at the Salcedo Saturday Market every morning.


Brown Rice/Quinoa

Made this coconut quinoa and cabbage slaw salad inspired by @solenn 's latest recipe video. Substituted peanut oil with sesame oil and green cabbage with cucumber because I didn't have green cabbage with me. So good, refreshing, and filling. #bambikittycooks #salad #realfood

A post shared by bambi kitty 🐱🐯 (@bambikitty) on Jul 28, 2017 at 4:16am PDT

This is a healthier alternative to white rice. Quinoa is an excellent protein source (perfect for after workout). I like that this makes me full faster so that I don't consume as much to leave me feeling like I ate a hollow block. A cheaper alternative would be brown rice or black rice.


Honey

A jar of honey arrived at the studio last Wednesday! This gorgeous golden liquid is pure honey - no additives or added sugars hence the color. From the beehive to Yogahive (hahaha how clever!) I said it looks like liquid gold and come to think of it, it is liquid gold! Honey has so many health benefits and is also a natural antibiotic. So how does pure honey taste like? It's sweet but not super sweet like grocery-bought. I have this everyday- a tablespoon in the morning and another at night. Thanks for the lovely gift @michaelsyyu ! #eatclean #organic #suborganics #honey #realfood

A post shared by bambi kitty 🐱🐯 (@bambikitty) on Jan 19, 2018 at 4:57am PST

As much as possible, I like honey that's pure with no added sugars. Honey that's pure is golden in color instead of brown, kind of like liquid gold. I use honey to sweeten smoothies, overnight oats, make energy balls, or just take it as it is.


Eggs

organic eggs. happy chickens make happy eggs

I prefer organic eggs from cage-free chickens. Have you seen commercial chicken coops? The chickens are enclosed in small cages with very little space to move and are just made to lay eggs. Such a stressful environment! When I found out that they throw baby chicks in the shredder when they do not meet the standards, I do not want to buy from commercial big farms anymore at the thought of these poor babies! I prefer happy chickens for happy, nutrient-loaded eggs raised in small farms. I buy my eggs from Down To Earth where native chickens enjoy the sunshine and their lives free from hormones and antibiotics.


Good-Quality Meats

Make this year a year of healthy meat! Happy New Year! #downtoearthph #downtoearth #realfoodrealfarmers #grassfedbeef #healthymeat #healthylifestyle #keto #ketodiet #ketolife #ketomeals #proudlylocal #supportlocalfarmers #farmtotable #slowmeat #philippines

A post shared by DownToEarth (@downtoearthph) on Dec 30, 2017 at 5:31pm PST

I love Down To Earth because their livestock and poultry are raised humanely and are fed the food they should eat. Beef are grass-fed. I buy their ground beef for my ragu. I don't smell any distinct raw meat smell and I don't need a lot of salt to season my ground beef. I haven't tried their steaks but I bet I would love the steak from grass-fed cows. Aside from high-quality meats, I also buy omega-3 rich salmon and seafood.


Bananas

Bananas are a staple in a fit person's diet. Notice some gyms always have bananas in stock? They're pretty convenient. No need for knives before eating. Freeze bananas and they make excellent smoothies or vegan "nice" cream. Are your bananas getting old already? Make banana bread!


VCO and Olive Oils

These are oils that I can't live without... literally! I use VCO to cook and bake (I get something neutral-tasting but somehow, the coconut-y summery taste enhances the flavor of certain dishes). Olive oils are what make my pastas, pita breads, foccacia breads,  and stews so awesome. I use regular olive oil for cooking and EVOO to make salads, spreads, raw sauces like pesto sauces, and my hummus. Contrary to some beliefs, I'm not afraid of fat. Just like everything, just not have too much of it.


Leafy Greens and Vegetables (lots of them!)

eat a rainbow - with lots of plant-based nutrients

Aside from salads, I sneak in leafy greens in smoothies (great way to use this when they're getting a bit mushy). I also stir-fry kale or spinach and make this a siding for my salmon and brown rice meal.  Always find ways to add veggies to your diet. They make life awesome, and your poop trips so much easier.


Lemon

Lemon adds a tangy flavor to most dishes. Make fresh lemonade during the summer or have a warm cup of lemon water in the morning to jump start your metabolism. Lemon is one staple ingredient when I make hummus for that tangy, citrusy lift in flavor.


Nuts

packaged nuts and dried fruit from Salcedo Market

For the house, I usually have pecans, walnuts, almonds, and cashews. You can add nuts to granola or cereal or you can make your own nut milks. Add some crunch to your salads with chopped cashews and kung pao chicken. Nuts can be used also to make energy balls, homemade nut butters, or if you want, homemade nut (vegan) cheeses.


Frozen Berries

When not in season, I get my strawberries frozen, which are excellent for smoothies, overnight oats, or puddings. Since blueberries are not available locally and the fresh ones can get really expensive, I buy frozen blueberries for my blueberry pancakes or smoothies.


Chia seeds

These fun little things are excellent plant-based sources of omega-3 fatty acids and antioxidants. I use these as topping for my granola yogurt parfait, champorado, overnight oats, smoothies, smoothie bowls, and even make dessert with them. When they expand, they form a gelatinous coating just like sago.


White Vinegar

Aside from making a mean, flavorful adobo, I use white vinegar to make buttermilk for pancakes and waffles for happy, carby, cheat day treats. White vinegar has also awesome uses not just for cooking. Use this in washing strawberries to prevent them from being moldy and yucky or use white vinegar to remove soap scum, clean your fridge, clean your coffee maker and diffuser, make DIY natural house cleaners, and neutralize pet odors. It's practically an all-around kitchen-to-home solution!


Hopefully a little shift and changes here and there can get you happy and healthy eating. In a few weeks of putting good stuff, you would definitely notice a change in your energy and maybe you may feel better in getting yourself started for the day.



Image Sources:

Bananas and Grocery 
pexels.com

Meats
Down To Earth https://www.instagram.com/downtoearthph/


Store Directory:

Down To Earth
Makati Curb Holdings, No. 7433 Ground Floor, Unit J, Yakal St., San Antonio Village, Makati City; 
http://www.downtoearth.ph/; instagram.com/downtoearthph

Salcedo Saturday Market
Jaime Velasquez St., Tordesillas St., Salcedo Village
Saturdays 7:00 a.m. - 2:00 p.m.

Powerful and Proud

Have you ever found yourself in a situation when you were at the beach or at the pool minding your own business, reading a good book and enjoying a few minutes to yourself in that cute little bikini you've been dying to wear as soon as you bought it because you looked great when you tried it. All of a sudden, you see some perv staring at you in a creepy way obviously ogling at you and then from a happy summery afternoon, you feel super violated and feel you want to cover up for the rest of your life? Then you start blaming yourself and when you tell others about it, rather than get support, people would further on blame you saying "naka bikini ka naman kasi e" (Uhmm, you were at the pool. What are you supposed to be wearing? A ski outfit?)

Something similar happened to my friend a few days back, while she was out by the pool in one of her trips. She initially posted the creepy encounter in her Instagram stories but thought of making it a post that would not be removed after 24 hours. Here it is below:

Half naked, yet still not asking for it 💕💪🏾 __ Figured that this post should be up on my feed where it wont’t disappear. Coincidentally, March is also International Women’s Month. So if you missed my IG stories yesterday, let me fill you in. __ I was at the pool by myself at the hotel I’m staying at here in Jakarta, when this creep stepped out of his room. Walked up to the edge of the pool and unashamedly ogled at me. He was sitting there for I don’t know how long before I took notice. When he realized that my attention was on him, he transferred and hid behind the bushes, and continued to watch me, like a complete and utter perv. __ I could let this go. Like how all of us girls are told to do so. Making excuses for when men behave disgustingly at our expense. “He just looked at you, it was nothing. You should be flattered”, “People get catcalled all the time, it’s normal.”, “Some people have had it worse, you are overreacting.” and the most glorious one of them all “That’s just how men are. Accept it.” To all of this I indignantly say — HELL. NO. __ So, like a true millennial hehe I stuck a camera up his face and took his photos until he retreated his disgusting self back into his room. Sent his face over to the hotel manager. Reported, and now posting everywhere. Why am I so rilled up over this? Why haven’t I stopped talking about it? Because I am sick of it, and the only way that we can even begin put a stop to this is to be brave, call it out and speak. I refuse to stay a victim. For all the days of my life I will fight. I will shame. I will call out disgusting behavior. Not just for myself but for all the women who have to go through this on a daily basis. It is NEVER okay, and IT IS A BIG DEAL. __ Fully clothed or fully naked. If we’re not asking for it, WE’RE NOT ASKING FOR IT! Plain and simple. __ #InternationalWomensMonth

A post shared by Kayleen Ortiz (@kayleenortiz) on Mar 2, 2018 at 3:29pm PST

I give one million applauses to Kayleen for taking action against the creep by reporting him to the hotel manager as well as to speak up about it where she can be heard. Instead of cowering in shame and fear, here she is speaking out loud, calling out disgusting behavior for all women out there in a bikini, not asking for it but being the strong woman that she is and looking awesome while at it. This girl is physically strong because she can do 100 pushups, look graceful in lifting herself as well as a fully-grown adult, and teach a number of pole classes and still not die. By speaking up and not taking any crap, she is also strong deep inside, and encourages strength in and out of the gym situation. She handled it with so much class too!

This shaming and victim-blaming isn't just the amount fabric cover our skin. It can be our life choices, the sport we choose, the way we wear our hair, the amount of makeup we have on our face, even the food we eat! Heck even speaking our mind gets us in trouble! I've heard these lines so many times spoken by gosh, so many people to so many girls in a whole lot of variables.

"Makibagay ka dahil babae ka."
"Di ka ba pinapagalitan sa pagpopole dancing mo?"
"I like your top kaso I'm too fat/my boyfriend won't let me wear that"
"Straighten your hair, you look like a cheap girl"
"I want to color my hair blue but my boyfriend won't let me."
"Why can't you dress like *insert It Girl's name here*? She dresses like a proper lady."

If 2004 me would cower in polos and jeans and spend thousands on rebonding and be that cookie-cutter kind of girl to please others,  covering up and feeling ashamed whenever I'm sunning out in a two-piece, I don't think my inner and true self would be happy. I am not It Girl in crisp white t-shirts, dark shoulder length hair in a ponytail, and ballet flats or black pumps. That would be trying to be someone you are not. We see what that could lead to, right? This 2018 self would say f*ck it, do what makes you happy (as long as you are not committing a crime. hihi).

Also a bikini not because I am asking for it, because I am having a wonderful time in the beach.
And I do not want bad tan lines and I am not afraid of the sun. 

If we just shut up, cover up, grin and bear it and accept the shame the disgusting practice will not stop. More boys will catcall and ogle because of the "boys will be boys mentality". Women will get abused by horrible partners because of the "babae ka. asawa ka. tiisin mo kasi wala ka na makukuhang iba" mentality.

I echo that the we must be brave, and not think twice to call out and speak. We must not be a victim. No matter what we wear or not wear - if we are not asking for it, we are definitely not asking for it.

Want to dye your hair pink because you've always wanted to? Go!
Want to take pole dancing or heels class because you want a fun workout that does not feel like a workout? Go and sign up for a class, and no, it is not to entice anyone when you post a video. You post a video because you did the class!
Do a full brazilian wax because why not? Yes!
Wear your hot pants in this hot tropical country that it's summer? Many girls will do so to!
Speak up to that lady forcing you to get married because you are already in your 30's and your eggs are ageing? You are the boss of your own body! Go!

Miss Socialite is Miss Socialite. You are you. Not her. No need to copy her clothes or hairstyle if it's not your style. Even if you have the same features. You do not have the same taste or personality.

Feed your heart. Do what makes you comfortable and happy. Be brave. Be strong. Life is too short to be a shadow of who you once were or live in what-if's. Be powerful and for every step forward you do, be proud about it.

Powerful and Proud. Not only is it in the number of push-ups we do or how long can we survive a plank challenge, but how brave we are to stand up for ourselves and encourage every other woman to do the same.

We can do it. I'm with you.