Be Careful with your Hearts.

Did you know: aside from being known as the month of love, February is also Philippine Heart Month. The yearly celebration aims to promote cardiovascular health and wellness.

As part of its continuing mission to help Filipinos live well, Ajinomoto Philippines Corporation (APC Group) has teamed up with lifestyle doctor Dr. Dex Macalintal in promoting healthy heart education by providing easy and simple ways to keep the heart in tip top shape.

Dr. Dex Macalintal, a registered nutritionist dietitian in practice for about 10 years and a licensed physician for 4 years, shared that Filipinos should practice, “heart above all.”

He noted that when our hearts malfunction, our actions will be limited and so will our productivity. Dr. Dex also highlighted that our hearts help us orchestrate how blood flows in the body which helps our other organs function properly.

In the Philippines, heart disease is the leading cause of death. In 2022, Philippine Statistics Authority (PSA) reported that over 9,000 Filipinos succumbed to ischaemic heart diseases and over 4,000 died due to cerebrovascular diseases.

“Together with Dr. Dex, we want to share how Filipinos can take better care of their hearts by encouraging healthy eating habits and improving our physical health,” APC Group General Manager Corporate Planning and Public Relations Roann Co said.

Photo credit: National Cancer Institute.

Tip #1: Do not smoke, never smoke, or If you smoke, QUIT. NOW.

Studies have proven that chemicals in cigarettes put the heart at risk of heart diseases. Blockage from a clot can lead to a heart attack and to some extent sudden death.

Photo credit: Elena Kloppenburg.

Tips #2 & #3: Exercise regularly and maintain your weight.

Dr. Dex recommends having at least 30 minutes of moderate intensity exercise daily to help achieve our ideal body weight to minimize the risk of hypertension and stroke.

Photo credit: Anna Pelzer.

Tip #4: Keep a balanced diet.

A diet rich in vegetables, less fat, and less in sodium has already been proven to reduce blood pressure and blood cholesterol which are known culprits for putting your hearts at risk of diseases. Dr. Dex shares “Kaya naman, having a balanced diet is very essential in taking care of our health. Mainam na malaman kung gaano karami lamang ang pwedeng kainin so that our weight will be in the ideal range, putting us at the safe zone from lifestyle related diseases.”

To help Filipinos take better care of their heart health, APC Group launched its BawAsin® campaign which aims to help homecooks serve less sodium dishes. One practical way is to lessen the usage of salt and use AJI-NO-MOTO® Umami Seasoning. AJI-NO-MOTO® Umami Seasoning contains only 1/3 amount of sodium compared to table salt, sodium intake can be reduced by up to 40% while maintaining overall deliciousness of food.

“The goal of the BawAsin® Campaign is to reduce salt intake which is a preventive move to reduce risks of heart disease, stroke, and kidney disease. Creating less sodium and balanced meals through this campaign can help our community decrease the cases of heart disease and other non-communicable diseases,” Dr. Dex said, “Our continuous exposure to processed foods that are very rich in sodium and salt can put one at risk of these lifestyle-related diseases. Reducing salt and sodium intake just by ½ can be very helpful in the long run,” he added.

The BawAsin® or Bawasan ang Asin campaign is a reflection of the brand’s “Eat Well, Live Well” promise, which aims to help families improve their health by providing ways on how to prepare healthy and delicious meals. These initiatives are in line with the company's ultimate goal of extending the life expectancy of 1 billion people.

“With one simple step such as reducing sodium intake can help us take better care of our heart and overall health. With the tips shared by Dr. Dex and the recipes from our BawAsin campaign, we can live a healthier lifestyle while making sure we have delicious meals every single time,” said Co.

For more information about the BawAsin® campaign, visit https://www.ajinomoto.com.ph/

For easy-to-follow delicious less sodium recipes checkout ajinomoto.com.ph/whats-new-archive/sodium-recipes/

PH’s 1st Stevia grower-manufacturer launches No Sugar iced tea mixes.

GIDC, The Stevia Company, and maker of Glorious products, is bringing no sugar iced tea mixes in major supermarkets and groceries! Consumers who cuts on sugar in their diet can now enjoy low calorie, no sugar iced tea mixes that are sweetened by natural alternatives.

Glorious Blend Lemon Iced Tea, Red Tea and Cucumber Lemonade that are sweetened iced tea mixes without sugar are especially produced for people who are cutting and avoiding food and drinks with too much sugar.

Glorious Blend iced tea mixes are naturally sweetened with stevia. The mixes are made from premium ingredients that include mixed berries, real black tea leaves, lemon, and real cucumber. It is low in calorie and loaded with vitamin C.

No sugar added!

“Stevia has been regarded as a safe and healthy sugar substitute. It can sweeten foods, and it has several health benefits, including decreased calorie intake, lower blood sugar levels, and less risk of cavities,” said Maura De Leon, the woman behind GIDC, the country’s first FDA registered stevia grower and manufacturer.

Before, stevia was restricted to the health food market without any FDA approval. However, it is now widely used as a natural substitute for artificial sweeteners in many products.

While it has zero calories, stevia is 200 times sweeter than refined sugar and does not affect blood sugar. It is a popular option for people looking to lose weight but who want to reduce their sugar intake.

Stevia is an herb that has been grown in tropical climates for centuries. It is a small bushy plant that belongs to the sunflower family and grows in Paraguay and Brazil, but it can be quickly grown elsewhere. For centuries, the people of Paraguay add them to their foods as sweeteners, and countries like Korea, Brazil, China, Japan, and South America, have long used stevia. 

Stevia is now being widely used as a natural sweetener in various food preparations.

Guilt-free iced tea!

People who have diabetes can benefit from stevia. Choosing pure stevia extract can help maintain normal blood sugar levels and should be used in moderation. Stevia can also help cut down added sugar consumption, which can be beneficial for children. High sugar intake in children could lead to heart disease due to reconstructing triglyceride and cholesterol levels, contributing to children's weight gain. Substituting added sugar for stevia can minimize these risks. At the same time, moderate consumption of foods with stevia and other sweeteners can prevent adverse side effects and promote overall health.

Stevia products such as iced tea mixes, healthy coffees and chocolate beverages manufactured by Glorious, are approved safe by the Food and Drug Association (FDA) for pregnant women or people who have diabetes.

Incidentally, all Glorious Blend beverages -- from the 3in1 coffee, 4in1 Malunggay mix, 5in1 Brown Rice Coffee, 7-in-1 Mangosteen-Malunggay Coffee, 7in1Native Cacao Choco and Maxitrim with L-Carnitine, use Stevia which has no calories, no carbohydrates, and zero glycemic index. All of their instant drinks will keep you alert and energized throughout the day. For more information about Glorious products, log on to https://gidc.com.ph/.

There’s More to Obesity than Meets the Eye.

As the world finds itself preoccupied with the COVID-19 pandemic, doctors have come to address and shed light on an equally critical pandemic that has been affecting the world, including roughly 18M Filipinos – that is Obesity.

According to the World Health Organization (WHO), the worldwide prevalence of obesity nearly tripled between 1975 and 2016. Statistics from 2020 showed that 39% of adults, are considered obese – almost two out of every 5 persons.

President of the Philippine Association for the Study of Overweight and Obesity (PASOO) and obesity expert, Dr. Mia C. Fojas mentioned that in the Philippines, as far back as 1999, obesity was already one of the country’s most serious health concerns.

It was relevant then and even more so today

“It has taken years to recognize obesity as a disease with almost 40% of the population of Metro Manila at this point being either overweight or obese,” revealed Dr. Fojas.

“There are so many complications attributed to obesity, including metabolic, mechanical and even mental diseases, hypertension, diabetes, thrombosis, dyslipidemia, and many others,” Dr. Fojas added. The PASOO president stressed the relevance of obesity awareness in light of Covid-19, “Obesity is known to impair normal bodily function and to confer harm or morbidity especially now in this pandemic. Obesity is one of the comorbidities that can worsen a patient’s condition.”

Obesity Prevention Awareness Week Webinar, a call to knowledge and action

As obesity is truly a health concern, Proclamation No. 162 known as the Obesity Prevention Awareness Week was signed on August 21, 1999 by then President Joseph Estrada. This is observed every first week of September with PASOO as the mandated lead agency.

In line with its commitment to drive change in diabetes, obesity and other chronic diseases in the country, Novo Nordisk Philippines, conducted a media forum with a multi-disciplinary group of key opinion leaders in the field of medicine and health & wellness in observance of Obesity Prevention Awareness Week.

As part of Novo Nordisk Philippines’ the Body of Truth obesity advocacy campaign, the program was designed to shed light on the truth and dangers of obesity as a disease as well as the ways by which Filipinos can come together to stem this silent pandemic even beyond lifestyle changes and exercise.

Experts on this program include the President of the Philippine Association for the Study of Overweight and Obesity (PASOO) Dra. Mia C. Fojas, radio personality, talk show host and multi-awarded physician Dr. Bles Salvador, life and fitness coaching couple, founders of FITFIL challenge, and former coaches of The Biggest Loser Philippines Jim and Toni Saret, and was moderated by the Senior Medical Manager of Novo Nordisk Philippines, Dr. Cyrus Q. Pasamba.

Obesity is a disease

One of the key learnings discussed was the hard truth that obesity is a disease. Dr. Fojas mentioned that obesity is known to impair bodily functions, causes characteristic signs and symptoms, and confers harm or morbidity. It affects 30% of Filipinos nationwide and afflicts 40% of Filipinos in Metro Manila.

Probed further on the matter of how obesity is diagnosed, the PASOO president said, “It is not just the weight, it is also the waist circumference that correlates well with mortality and morbidity, like hypertension and other illnesses associated with the disease.”

Beyond the body mass index (BMI) of 29 from the World Health Organization and International Obesity Taskforce for Asians, it really is the waist circumference threshold of 90 cm for males and 80 cm for females that are the key determinants for obesity diagnosis, even beyond the weight and the height of an individual.

Dr. Bles Salvador furthered the discussion when she cited many patients’ concerns and ailments that trace their roots to obesity, and stressed that if left untreated, is indeed life threatening.

“We even have 13 types of cancer identified that are all associated with obesity, and even under the findings of the Center for Disease Control that at the start of the pandemic 78% of those diagnosed with COVID were found to be obese.” according to Dr. Salvador.

The bottom line is that having obesity increases one’s inflammatory markers, lowering immunity and resistance to diseases and comorbidities including insulin resistance, hypertension, diabetes, metabolic, and mechanical issues.

Women and obesity

One of the questions raised was if women, more than men, are prone to having obesity.

For Dr. Fojas, “Physiologically, women are engineered to store more fat, having less muscle mass and more abdominal fat to protect internal organs.”

Dr. Salvador, an OB-GYN, spoke of her experiences where patients approached her for common diagnostic procedures because of recurring infections or a variety of ailments like diabetes, polycystic ovarian syndrome, gynecological cancers, as well as infertility only to find out that most were rooted in weight issues and obesity.

“Women have fat-friendly hormones like estrogen and progesterone which really respond to adipocytes and fat cells,” added Dr. Salvador.

One of the more troubling observations of Dr. Salvador was the impact of obesity on family life wherein sufferers cannot join activities of their children, are subject to inadvertent hurtful words, and other stresses. In the course of her practice, she has created a formula wherein she would advise patients to lose ten pounds, adjust their lifestyle, and if needed, take proper medication to see and sustain marked holistic improvement.

Movement is key

Dr. Cyrus Pasamba of Novo Nordisk Philippines mentioned that due to the various lockdown permutations for the past 17 months, more and more people are suffering silently from obesity or “quarantine fat” as they have limited opportunities to move, to go to the gym, and often rely on high-calorie fast food deliveries.

Coach Jim and Toni Saret stressed the importance of movement, how we in this pandemic must strive to consciously find ways to be physically active to prevent and control obesity, and to increase our immunity to fight Covid-19.

Coach Jim Saret explained that our bodies can only take in enough calories per day and anything we do not burn will be stored as fat, so over time fat accumulates, and we gain weight.

“Lifestyle is a big factor, and, in this pandemic, we need to be more conscious about moving because we are consuming a lot of calories but move less as we continue to stay home more.”

Coach Toni added, in this pandemic “Our metabolic and fitness age has surpassed our biological age because of our sedentary locked-at-home lifestyle. Movement and exercise defy this metabolic aging process.”

The prevention and cure for obesity

When one is starting to gain weight, PASOO president, Dr. Fojas advised to first target a 5 to 10-percent weight loss to achieve ideal BMI or waist circumference and to consciously live a healthier lifestyle. This of course can be done by healthy diet and exercise.

The fitness and wellness couple Coaches Jim and Toni Saret echoed this by saying, “Exercising is just moving.” They advised everyone to move more, even while sitting down. This principle will be the focus of the interactive Body of Truth 8-Week challenge and community to be launched in the Body of Truth Facebook page ( www.facebook.com/BodyOfTruth ) on September 13 to help people kickstart their health journey.

Shin Min Ah (Cosmopolitan Korea, 2018).

“What if exercise and diet are not enough to address the issue,” asked Dr. Pasamba, since obesity as a disease has been proven to have farther reaching complications if not diagnosed early. Coach Jim acknowledged this and mentioned that they have been advising people to seek medical advice prior to engaging in any diet or fitness regimen.

Dr. Fojas added, “Normally, people approach fitness experts first on matters of weight. However, there is a need for people to consult their doctors first, as all doctors are qualified to assist, diagnose, and manage patients especially on matters concerning the prevention and management of obesity.”

In addition, Dr. Fojas stressed that there are instances when medication is needed especially for morbidly obese-classified patients. There are medicines, like over-the-counter ones and injectable GLP-1 Receptor Agonist drugs, among others, that can be prescribed by endocrinologists. These are options used to treat the disease.

In the end, the right knowledge, information, and treatment are key to beat obesity. These can be done by healthcare professionals who are able to provide the right diagnosis and proper guidance. They are the very same experts who will pave the way so we can all beat obesity as one community.

For more information on obesity and the chance to join the Body of Truth 8-Week challenge, please visit www.facebook.com/TheBodyOfTruth.

Stevia in the Philippines | Staying Strong Amidst the Pandemic.

Glorious, popularly known as the country’s first Stevia company, is positive on its outlook despite almost 2-years in the pandemic. As more and more people turn to healthier alternatives, sales of stevia products continue to grow.

According to agribusiness finance giant Rabobank, Stevia's sales are expected to hit $700 million worldwide in the next few years.

Consumers in the Philippines can now get their calorie-free sugar needs from natural alternatives. Before, stevia was restricted to the health food market without any FDA approval. Recently, it is now widely used as a natural substitute for artificial sweeteners in many products.

The stevia farm in Bulacan.

“Stevia has been touted as a safe and healthy sugar substitute with proven health benefits. It can sweeten foods, and it has several health benefits, including decreased calorie intake, lower blood sugar levels, and less risk of cavities,” said Maura De Leon, the woman behind Glorious, the country’s first stevia grower and manufacturer.

While it has zero calories, stevia is 200 times sweeter than refined sugar and does not affect blood sugar. It is a popular option for people looking to lose weight but who want to reduce their sugar intake.

Stevia is an herb that has been grown in tropical climates for centuries. It is a small bushy plant that belongs to the sunflower family and grows in Paraguay and Brazil, but it can be quickly grown elsewhere. For centuries, the people of Paraguay add them to their foods as sweeteners, and countries like Korea, Brazil, China, Japan, and South America, have long used stevia.

Stevia - the sweeter but healthier alternative to sugar.

Stevia products such as teas, juices, healthy coffees, chocolate beverages and natural sweeteners, manufactured by Glorious, are approved safe by the Food and Drug Association (FDA) even for people who have diabetes.

“Stevia is much sweeter than sugar, so you don't have to add much. It’s good to note that the Philippines is also catching up on the use of this natural sweetener in various food preparations,” added De Leon.

Stevia is a natural sweetener taken from the leaves of a bushy shrub. The Stevia plant or (Stevia rebaudiana) has 150 species known to have originated from North and South America. Currently, it is produced by lots of countries, with China as the number one exporter of stevia products, and can be purchased at garden centers for home growing.

People who have diabetes can benefit from stevia. Choosing pure stevia extract can help maintain normal blood sugar levels and should be used in moderation. Stevia can also help cut down added sugar consumption, which can be beneficial for children. High sugar intake in children could lead to heart disease due to reconstructing triglyceride and cholesterol levels, contributing to children's weight gain. Substituting added sugar for stevia can minimize these risks. At the same time, moderate consumption of foods with stevia and other sweeteners can prevent adverse side effects and promote overall health.

Coffee made healthier with Stevia.

What’s even better is that you can add Stevia to make healthy desserts which are diabetic and keto friendly. This is great for people who have a sweet tooth but can’t indulge because of health restrictions.

Incidentally, all Glorious Blend beverages— from the 3-in-1, 5-in-1, 7-in-1 mixes, use Stevia which has no calories, no carbohydrates, and zero glycemic index. All of their instant drinks will keep you alert and energized throughout the day. For more information about Glorious, the Stevia Company, check out https://gidc.com.ph/.

4 Ways To Stay Young.

As we age, a lot of us try to look for ways to stay younger. While there may not be a magical solution to stopping aging once and for all, there are ways to help you stay younger mentally and physically. Take a look at some of the best tips for looking and feeling younger than you are.

Park Bo Gum in Record of Youth (2020).

Stay Busy

One of the best things that you can do for your mental and physical well being is to stay busy. Fill your schedule with plenty of activities so that you don't have time to get bored.

Beyond just working, you should also have things that you do in your free time. Having a hobby is a great way to keep your mind active and challenged.

Find a hobby that you have a passion for, and it will keep you young and mentally alert. Some people enjoy hunting, while others like playing chess. There are all sorts of things that you can choose from that can challenge your brain to stay engaged.

Bae Suzy, Nam Joo Hyuk, and the rest of Samsan Tech.
Photo credit: Bae Suzy on Instagram.

Stay Social

One of the biggest determining factors of mental decline is self-isolation. Isolating yourself from others is one of the worst things that you can do for your well being. It's important that you stay around others as much as you can.

That's not to say that you can't enjoy being alone once in a while; however, you should see people regularly when the chance presents itself.

Social time can be anything from going to church or simply inviting a friend over. The idea is to share your time with other people and fulfill the social aspect of your life.

Lee Joon Gi loves surfing.

Stay Physically Active

In order to keep your body as healthy as it can be, you should stay physically active regularly. Exercising can be anything from walking briskly to cycling.

People who spend more time moving their bodies don't just look better, but they actually feel better, and they have less body fat. Staying active throughout your life can ward off all sorts of diseases, particularly obesity-related ones.

Bonding with the ahjummas, Crash Landing on You (2020).

Eat Well

While it's perfectly fine to enjoy yourself from time to time, the majority of your foods should be as healthy as possible. Rather than eating fast food, or extremely oily foods, you should eat as many fresh fruits and vegetables as possible.

Don't forget that macronutrients aren't the only thing you should be paying attention to in your foods. Micronutrients are also an important part of what you should be paying attention to. Eating foods with certain nutrients and vitamins will not only keep you looking great, but it will also ward off things like diabetes and even arthritis. Even though you can take vitamin supplements, the majority of your vitamins should be through the foods that you eat.

Spotlight | Puritan's Pride Vitamin C 500 mg + L-Carnitine 500 mg.

Times sure have changed since the outbreak of COVID-19. Gone are the days when we could all travel freely and leave our houses without having to worry about getting sick or being infected with a life-threatening disease. In this day and age of the pandemic, our home has - literally and figuratively - become our haven, and my family's health and well-being has become my top priority. Now, more than ever, it is imperative to safeguard our health and have a strong immune system. This is where Puritan's Pride comes into play.

Originating from the USA, Puritan's Pride is a trusted brand of vitamins and supplements with an almost 50-year history in the industry. The company manufactures their products in the United States and carefully sources out ingredients from over 100 different countries around the world. The brand is also known for their commitment to quality, which is why they take pride in the rigorous testing during the process of making their products and before releasing them in the market.

Here in the Philippines, Puritan's Pride products are exclusively distributed by no other than Puritan's Pride Philippines. They offer a wide and complete range of products - from multivitamins to health supplements (skin care, anti-aging, weight management, among many others) at very competitive prices. Puritan's Pride Philippines recently sent me these gifts of health and wellness, which I'm all too happy to receive. Health is definitely the greatest wealth in the 'new' normal, you know. :)

Puritan's Pride Vitamin C 500 mg +
Puritan's Pride L-Carnitine 500 mg.

With all the quarantine cooking and eating that I've been doing lately, Puritan's Pride L-Carnitine surely comes in handy. Dubbed as one of the best weight loss supplements in the market, Puritan's Pride L-Carnitine promotes a faster metabolism to help you shave off some pounds and allows you to burn more calories as it supports your body's fat-burning functions. Not only does this product enhance the effectiveness of your workouts, it also helps your muscles recover after a high-intensity exercise.

Puritan's Pride L-Carnitine 500 mg,
1 caplet a day, preferably after a meal.

Each bottle of Puritan's Pride L-Carnitine 500 mg comes with 60 coated caplets. Serving size is 1 caplet per day, to be taken preferably after a meal. I take mine after lunch since I usually skip breakfast because of intermittent fasting. Each caplet contains 500 mg of L-Carnitine and is made with vegetable cellulose, food glaze, vegetable stearic acid, and silica. 

Nutrition facts (click on photo to zoom).

I've tried Puritan's Pride L-Carnitine before, and I can vouch for its effectiveness in terms of metabolism and calorie burn. No other product has made me sweat buckets like this weight loss supplement. I sweat profusely even inside an air conditioned room! I also like how this product has made me feel more active and energetic - no feeling of sluggishness even if I had less than ten hours of sleep. Looks like my weight loss journey will finally get back on track now that I have a two-month supply of L-Carnitine.  

When it comes to health supplements, perhaps the most well-known is Vitamin C. It is one of the most widely-consumed supplements in the world, all because of its reliability and wide range of benefits such as a stronger immune system and clear, healthy skin.

Puritan's Pride Vitamin C 500 mg,
1 caplet a day, preferably after a meal.

A bottle of Puritan's Pride Vitamin C contains 100 coated caplets. Each caplet contains 500 mg of ascorbic acid which is vital to immune function and necessary for the growth, development, and repair of all body tissues. It also contains 14 mg of Rose Hips that boost Vitamin C absorption. In addition, each caplet is also fortified with Citrus Bioflavonoid Complex, a potent antioxidant that protects the body against free radicals and helps prevent premature aging.

Suggested intake of Puritan's Pride Vitamin C is one or two caplets daily, preferably after a meal. I usually take one caplet after lunch, along with the other supplements that I take daily. The caplets may look a tad bigger than the usual ascorbic acid, but they're easy to swallow and they don't leave a burning sensation in the stomach when ingested.

Both products are available on Puritan Pride's official website.
Puritan's Pride L-Carnitine 500 mg (60 caplets) retails for Php 799 per bottle, while Puritan's Pride Vitamin C 500 mg (100 caplets) retails for Php 549 per bottle. Be wary of fake Puritan's Pride products proliferating online. Make sure to purchase only from their official website or their Lazada flagship store.

Healthy Diet Safeguards Against COVID-19.

The COVID-19 pandemic intensifies the Philippines' battle against 'Double Burden of Malnutrition'. This is defined by the World Health Organization (WHO) as 'the coexistence of undernutrition along with overweight and obesity, or diet-related non-communicable diseases, within individuals, households and populations, and across the life course.'

The limited distribution and access to food supplies aggravate the plight of poor and low income households to sustain each person's required nutrients through healthy meals. On the other hand, home confinement due to the mandated community quarantine may cause more people to not only restrict their physical activities but also to overeat and/or consume more food with empty calories as part of coping with stress and/or boredom.

Given the importance of maintaining healthy diets to sustain our health and immunity against viruses and bacteria, we should turn to the practice of Pinggang Pinoy® as a viable safeguard to protect our family from diseases.

Mag-Pinggang Pinoy® Tayo!

Ajinomoto Philippines Corporation (APC) introduced 'Mag-Pinggang Pinoy® Tayo 7-Day Menu Challenge' as a way to encourage homemakers to serve a variety of balanced meals to their families. Homemakers could access the Mag-Pinggang Pinoy® Tayo 7-Day menu plan at www.ajinomoto.com.ph and facebook.com/CookmunitybyAjinomotoPH. This is part of the company's 'Eat Well, Live Well, Stay Well' campaign to provide Filipino families with practical tips on proper nutrition,  recipe menu and fitness activities to cope, stay well, and enjoy life despite the current COVID-19 situation.

Ajinomoto's 7-day menu plan is composed of complete meals for breakfast, lunch, and dinner. Each meal provides recipe suggestions for healthy and delicious Pinggang Pinoy® recipes that are easy to prepare and affordable, too. These recipes are simple yet healthy solutions to serve enjoyable Pinggang Pinoy® meals. Homemakers could make use of their extra time to purchase widely available and inexpensive fruits and vegetables to complement rice beyond the usual supply of canned goods. Ajinomoto's recipes make common ingredients more palatable like Tofu Sisig, Meaty Pechay Picadillo, Pork Tapa and Tomatoes, Ensaladang Talbos ng Kamote, Sweet and Sour Galunggong, and many more. Here are three recipe samplers done in three easy steps:

Pork Tapa with Tomatoes.

Pork Tapa with Tomatoes

1. Marinate pork in water, sugar, soy sauce, pepper and SARSAYA® Oyster Sauce overnight. 

2. Saute onion, garlic, and pork.

3. Pour the marinate mixture and boil until the mixture is thick.

Sweet and Sour Fish.

Sweet and Sour Galunggong
1. In a pan, fry the galunggong. Set aside. In the same pan, saute bell pepper and carrots.
2. Add soy sauce and water and cornstarch slurry. Season with salt, ground pepper, and AJI-GINISA® . Let it boil until sauce thickens.
3. Add the fried galunggong to the SARSAYA® Sweet and Sour Sauce.

Meaty Pechay Picadillo.

Meaty Pechay Picadillo
1. Saute onion, garlic, and ground pork, and mix in carrots, green peas, and pechay.
2. Season with pepper, soy sauce, and AJI-GINISA® Flavor Seasoning Mix.
3. Cook for one minute more.

For full recipes and for more information about Ajinomoto and its products, visit www.ajinomoto.com.ph and facebook.com/CookmunitybyAjinomotoPH.

Effective Ways To Lose Weight.

Losing weight can make you feel great, both physically and emotionally. Not only can it be a good way to feel better as you move through everyday life, but it can give you a confidence boost, too. However, losing weight can often feel challenging, and it can be easy to get discouraged, especially early on in the weight loss process. If you're looking for some ways to lose weight effectively, here are a few things to try.

Shin Min Ah in Oh My Venus, 2015.

Try a Diet Plan
Even for those that may not think a diet will work for them, a diet plan can be a simple way to help develop healthier eating habits. Not only can a diet plan be helpful because you will be tracking your eating, and usually eating healthier foods, but also because it can help to make you aware of just how harmful some of your previous habits may have been. It can also make you better able to recognize the things that were causing you to gain or hold on to weight, too. Additionally, whether you're interested in the hcg diet plan or another kind of plan, doing research before you begin is often a good idea.

Drink your water - a reminder from Nam Joo Hyuk. :)

Stay Hydrated
Although many may think about how the foods they eat and how they impact their waistline, what they may not realize is that what they drink, or don't drink, throughout the day can have an impact on their waistline, too. This is due partially to the fact that when you are dehydrated, your body will cling to excess water weight, resulting in a higher number on the scale, as well as bloating. By aiming to drink at least 64 ounces of water a day, you can help to avoid this.

Work It Out
Working out is another key component of losing weight. Not only does working out help to burn calories, but it can also help to regulate your body's metabolism and other weight control mechanisms, as well, like your hormone balance. It should be noted, though, that working out too much may prove to be just as harmful as not working out enough, so listening to your body and finding a balance that works for you can be important.

Kdrama > Sleep.
Flower Boy Next Door, 2013.

Get Plenty of Sleep
While many may know that sleep can help you to feel more relaxed and mentally alert, they may not realize that it can help reduce their waistline, too. This is because when you sleep, your body often does work to regulate many hormones related to weight control. When you don't get enough sleep, your body may not be able to regulate these hormones, which could lead to weight retention or gain.

Screencapped from My ID is Gangnam Beauty, 2018.

The Bottom Line 
Losing weight can have many benefits, from improving how you feel physically, to giving your confidence a boost. However, it may not always feel easy to get started. That doesn't mean, though, that you should necessarily feel worried. With some lifestyle tweaks, it can be possible to see positive changes in your weight and overall health.

4 Mistakes Affecting Your Exercise Performance.

Across social media and in group chats and emails, you will hear it every day, and see it in the gym when you manage to drag yourself down there; women getting frustrated by a lack of results as they try and attain a healthier body.

Whether trying a new fad diet or the latest exercise regime, many women become frustrated and irritated that no matter what they try, they struggle to get the results they want - whether they are looking to lose weight, maintain their shape or tone.

Here we are going to look at four common mistakes that anyone can make when they begin to exercise, or even when they have been regularly exercising for a while, that may be preventing them from getting the results they expect.

Oh My Venus, 2015.

Too Much Too Soon 
When you are regularly working out at the gym, or going for regular runs or swims, you will want to see results quickly. This often makes people push themselves too far every time they work out. You can also become over eager, taking your new regime to the limit and exercising too often.

Studies on health and fitness have shown that the best way to build lasting results and to reach your health goals quickly, is to slowly build up your levels of exercise and let your body acclimatize to your new regime. Don’t be tempted to push your limits early on, consistency is the key to achieving your results.

Manage Your Expectations
Many people make the mistake of expecting too much, too quickly. The goals you have will take time to reach no matter where you are starting out. You are going to struggle at times, and that is a part of exercising, but the struggle becomes easier the more often you work out. Then you step up your regime a little until you reach that limit again. With time and repetition, exercise becomes easy and fun.

Don’t Let the Mirror or the Scales Be the Boss
Too much emphasis on visible results can do more harm than good. You should focus on achieving tangible goals, like running a set distance regularly or lifting a set weight, instead of letting pounds and ounces on the scales determine your success for you.

Weight can fluctuate for all kinds of reasons, and what you see when you look in the mirror has more to do with your mood and how you are feeling than the image you see. Let your body tell you how you are doing. You will feel healthier, fitter and more energetic if you are exercising properly. You should rest well too, as it is an important part of your body’s recuperation from exercise. A top-quality mattress will help you get the best rest, look here to see some good options for a good night’s sleep.

Weightlifting Fairy Kim Bok Joo, 2017.

Don’t Be Afraid of Strength Training
Strength training is a great way to burn calories, and give your body some curve, but many women stay away fearing they will get a ‘body builder’ shape. Excessive strength training will give anyone excessive muscles, but the right strength training and weight lifting can be a great way to burn calories and add some muscle to specific parts of the body. If you want thicker hips and thighs, you can build muscle in this area to give your body the curves you want where you want them.

There are plenty of diets and exercise regimes around that can help you reach your fitness goals, so you should look around carefully and find the right ones for you. The most important thing is consistency. Regular exercise, no matter what it is, will help you achieve your health goals.

Be Physically Fit | Add Tasty Keto Bars to Your Diet.

There are many types of health and each one is interconnected with the others. Good condition of one type of health promotes the condition of other types of health. On the other hand, a poor condition of one adversely affects the others.

In achieving a healthy body, the focus shouldn’t be solely on one or two types of health. All types of health should be given the utmost importance. Focusing on one and neglecting the others can be detrimental to the body. Being healthy overall should be the goal and it is only attained by taking into account all types of health.

The most commonly talked about types of being healthy are mental and physical fitness. Perhaps physical fitness is the more popular of the two but people have started to become more heedful of mental health in recent years. This is probably brought about by the rising instances of suicide in the world. There is also emotional, spiritual, and social health; such types are as important as the first two mentioned.

Donghae of Super Junior at a hotel gym.

Because mental and physical are the most discussed types of fitness, they are only the ones that people tend to consider. Consequently, emotional, spiritual, and social health is overlooked. People don’t know that taking those types of health for granted can also have an impact on their physical and mental condition.

While there are many types of health, all are equally important; this article will simply and solely focus on the physical aspect. Having a fine condition physically is very important. Being in a good physical condition allows you to carry out tasks and do whatever it is that you wish to do. But achieving an optimum physical condition is not a walk in the park as it does not only mean having no illness.

Apart from the absence of diseases, there are a lot of factors to consider before you can declare that someone is physically healthy. It is achieved through discipline, dedication, and hard work. It also requires a commitment to live a lifestyle conducive to the promotion of your well-being.

Choi Siwon.

Fit and Healthy
Being physically fit demands a lot from you. Physical fitness entails eating a balanced diet, getting the right nutrition, maintaining proper weight, doing regular exercises, being physically active, consuming a sufficient amount of fluids, and having an adequate amount of rest. Considering how hectic the lifestyles of most people are, it would seem that achieving all those is practically impossible. But with the right mind-set, your fitness goals can be realized. Visit the following link to get tips on how to be physically fit: https://www.betterhealth.vic.gov.au/health/HealthyLiving/physical-activity-setting-yourself-goals.

People nowadays have become more mindful of their weight. They have become more conscious of their figures. It’s not a bad thing though. It’s actually good news that people have become more concerned about their bodies.

More people are getting into physical fitness. This can be manifested by the increase in popularity of gyms all over the world. Making time to go to the gym is not difficult. What’s really difficult is having enough discipline to maintain a diet. Saying no to your favorite food is extremely hard.

Yunho, Donghae, and Siwon at the gym.

Ketogenic Diet
Through the years, people have gotten into many kinds of diet. One of the most popular kinds of diet at present is the Ketogenic diet or the Keto diet. The Keto diet has become so popular for people wanting to lose weight. This kind of diet is a low-carbohydrate and high-fat diet.

It aims to reduce carb consumption and increase fat. The decrease in carb intake puts the body into ketosis. During this metabolic state, the body is more efficient in transforming fats into energy. It also helps decrease blood sugar and insulin levels.

Keto bars.

Subscribing to the Keto diet means lower consumption of sweets. While bacon and steak aren’t bad at all, it cannot be denied that you’re missing sugary, carbohydrate filled treats. Good thing for you, great tasting Keto bars have been made to help people satisfy their sweet cravings while still maintaining their diet. This way, you’re indulging yourself without diverging from the Keto lifestyle.

Being physically fit is very essential in living life to its fullest potential. Dedication to a more active lifestyle and discipline in one’s diet is of great importance in achieving physical fitness. Taking care of your health physically is just one step in achieving good overall fitness.

Taking Care of Your Health As You Get Older.

As much as we like to ignore it, getting older (and all the changes associated with it) will always be a fact of life. And while you can’t exactly stop the hands of time, there are plenty of things you can do to remain fit and healthy, and to ensure you have the best possible quality of life for decades to come. Aside from your own benefit, taking care of your health as you get older enables you to better care for your loved ones – and we all want that. If you're over 40 (or perhaps even well over 40) here are both some unusual and some pretty common-sense ways to better take care of you despite the passing years!

Lee Min Ki in Because This is My First Life (2017).

Start with your brain
It’s impossible to stay motivated to look after your body if you aren’t first taking care of that big old computer upstairs! Staying mentally active is vital to boosting your mood and keeping your faculties sharp, and there are endless options to choose from. Puzzle games and brain teasers, picking up an old hobby like playing a musical instrument, writing or painting, or taking time to get back to nature are just a few examples.

Son Ho Jun in My Secret Terrius (2018).

Get regular exercise
We’re not talking about running marathons or hitting the gym for several hours a day here – although there’s nothing to stop you from doing just that if you want! A brisk 30 minute walk each day is generally recommended, although building up to this slowly over a week or two is perfectly fine too. What matters is that you get up and get moving.

Lee Min Ki and Jung So Min in Because This is My First Life (2017).

Starting a family later in life
For decades now, people have been putting off becoming parents until later and later in life – something made possible by radical advances in the field of fertility treatment and general medical care. Women well into their 40s and even 50s often have perfectly healthy pregnancies and are often in a better situation financially and emotionally to provide for their children than their younger counterparts. If you’ve always wanted children but felt you weren’t quite ready, then there’s no reason you can’t too – but this does make it even more important for both you and your partner to care of your health. Avoiding alcohol and quitting smoking, maintaining a healthy body weight, and eating lots of fresh fruit and veggies are all excellent ideas anyway, but are particularly important for promoting fertility.

Women of Okinawa.
Photo credit: Bluezones.

Eat like the healthiest people eat
Most of us have heard of the famous Japanese Okinawans, who not just lived well into old age with the highest percentage of centenarians in the world, but also remained fit and active well into their so-called ‘old age’. And thanks to US military records, (as the US ran Okinawa until 1972) we know exactly what they ate. Largely focused around purple and orange sweet potato, their total diet was made up of a whopping 96% plant foods – which makes a lot of sense if you think about it. Fruit and veggies are a great source of antioxidants, and if fruits and veggies are 96% of what you're eating, you're getting a lot of them! Aside from this, they avoided processed foods, eating their food in its natural form, and were avid gardeners – getting a combination of stress relief, time in the sun and exercise all rolled into one!

Vital vitamins
While there’s no need for a multivitamin supplement if you're eating a balanced diet, there are two vitamins to keep an eye on as you age – vitamin B12 and vitamin D. As you get older, your body loses some of its ability to absorb B12 (which is vital for healthy blood and nerve function) so if you're over 50 you should be supplementing or incorporating B12 fortified foods into your diet. And while sunshine will always be the best source of vitamin D, it can be difficult for older individuals with limited mobility to get as much as they need, so it is recommended that those over 70 take a supplement.

Park Bo Gum while filming Love in the Moonlight (2016).

Keep an eye on your eyes!
After 40, people who have never experienced any problems with their vision before may start to find it more difficult to read fine print – and that’s perfectly normal. Visit an optician if you suspect you might need reading glasses. Wearing sunglasses outdoors is a good idea to prevent UV-related degeneration and incorporating lots of lycopene-rich foods like tomatoes and other red fruit in your diet (move over carrots!) can help prevent macular degeneration.

Aging might be inevitable – but there are so many good choices you can make every day to ensure you remain as healthy as possible for as long as possible – and that’s entirely under your control.