Sunday, April 4, 2010


This is the first of what I’m sure will be many tips in the realm of diet and nutrition. A friend of mine asked me to post what I usually eat these days, so to fully cover what he's requesting, instead of creating just one post today, I’m actually going to make two!

These days, I usually go for a healthy solid meal when I wake up followed by two large shakes that I divide up during the day. The reason I do this is because I’m one of those people who start out slowly in the morning. I don’t normally feel weak and listless when I get out of bed, but I usually don’t like diving into work immediately. That’s why I prefer a good solid meal to start me out, along with a large cup of tea. I watch a show while I eat, then play a video game for maybe an hour, then it’s off to work!

The Sweet Tuna Salad is actually a recipe I got from a book called Muscle Chow by Gregg Avedon. I actually get a lot of my recipes from this book. I don’t really agree with everything that’s on there, but I honestly do find that some of the recipes in it are pretty great. Buy it and check it out if you’re interested:

I actually start out my day with an egg and vegetable combo of some sort, but since my friend says that he doesn’t like eggs, I said fine, I’ll write about the tuna salad instead. So here it is:

a.    1 can tuna, drained and rinsed
b.    1 whole egg, chopped
c.    ½ pear, chopped
d.    2 tablespoons fat free sour cream (optional. You can skip this if you don’t mind)
e.    1 tablespoon dried cranberries or mixed berries of choice (you can also substitute raisins if you like)
f.    2 teaspoons freshly squeezed lemon juice
g.    Romaine lettuce
h.    2 tablespoons sunflower seeds
i.    1 apple, cut into wedges

How to make it:
a.    Put the tuna in a large bowl and break it apart with a fork.
b.    Add in the egg, pear, sour cream, berries, lemon juice, and mix well.
c.    Fill the bottom of another large bowl with Romaine lettuce leaves and place the tuna salad on top.
d.    Sprinkle with the sunflower seeds and garnish with the apple wedges.

It tastes really great. I wouldn’t mind having this every day, but I like my eggs and veggies just a bit more, to be honest. I'll write about those soon, of course, so just stay tuned!

Check out my other Diet and Nutrition Tips!


Anonymous said...

Does it have to be Romaine lettuce? Where do you buy that? And how about the sunflower seeds?

fitnessphp said...

Nope, doesn't have to be Romaine, but it does mix very well with the rest of the recipe. You can experiment with other vegetables, but just be careful because it might result in something you find unsavory.

Anyway, I get mine in the SM North (it's the mall nearest to me) grocery store for about Php50 - 80 (depending on the size) per head. There are also stalls near my house (you know the kind) that sell them for about Php10 - 20 a bundle (about 1 cup).

The sunflower seeds are a bit harder to find, I admit, but you can do away with them if they're too much of a hassle. I sometimes find them in the grocery stores, but a lot of the time, I just get a big bag from Healthy Options, that costs around Php250, and lasts me quite a while.

Thanks for the comment, and if you have any other questions, feel free to ask any time and I'll respond as soon as I can!

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Hello, I'm Noel Blanco and I write Fitness Philippines. I have been involved in physical fitness for more than 10 years now and am currently taking up graduate studies on Exercise and Sports Science at the University of the Philippines. You can contact me at
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