People do not run out of excuses to stay away from exercise, even though they know it’s good for them. Less than 10% in the Philippines are engaged in exercise. I was in a meeting earlier and the young bank executive before me said she has always struggled going past three visits to the gym. “Maybe you think you don’t need it yet,” I said, “but as you age, you will really need it.”

Exercise is not only for those who want to improve their looks, regular exercise is very important for our health. In fact, it is a very important tool to improve one’s mental health as well. Studies have revealed that exercising on a regular basis helps in relieving depression, anxiety, ADHD, and other mental conditions.

Exercise relieves stress, improves memory, enhances the quality of your sleep, and uplifts your overall mood. Regardless of one’s age or fitness level, regular exercise can improve your health and disposition.

What is the trigger for a person to stick to an exercise program? In general, people get motivated to exercise regularly because of the added energy exercise brings. It’s really funny how a lot of people use the lack of energy as an excuse not to work out. In truth, if you don’t use it, you lose more of it.

Beyond The Physical

Physical activity is an effective way to manage stress.  Exercise is a positive way to release the tension in the body. When the body feels better, so does the mind.

Research also shows that exercise can treat mild to moderate depression. In fact, studies show that in addition to relieving the symptoms of depression, regular exercise can also prevent a relapse.

Exercise can break the cycle of negative thoughts that feed depression. Exercise promotes positive changes in the brain that include neural growth, reduced inflammation, and new activity patterns to promote the feeling of balance and well-being. Endorphins are released in the brain, energizing the spirit.

It is a natural remedy for anxiety. Break the flow of constant worry in your head by focusing on your breathing, or concentrate on your contracting muscles.

Experts say that exercise increases the levels of dopamine, norepinephrine and serotonin in the brain which has a positive effect on concentration, memory, mood, and motivation.  Hence, exercise can help reduce the symptoms of ADHD.

Regular workout can boost concentration and mental agility.  It also stimulates the growth of new brain cells that help prevent age-related mental decline.  Meeting your exercise goals provides a sense of achievement and sense of self-worth. It can make you feel strong and powerful.

Getting Started

Easier said than done. The hardest part is to start exercising when you have never started or have stopped for a long time.

Start small. Allot even just five minutes, then slowly build it to 30 minutes five times a week.  The most important thing is for you to commit to a regular physical activity. Build a habit. Before you know it, you will be exercising longer, feeling better, and you will have more energy to try new exercises.

How do you know you are doing enough? You should be breathing heavier than usual but not to the point of being out of breath.  Breathe in through your nose, and breathe out through the mouth. You should be able to talk while doing the exercise.  It is likewise normal for the body to feel warmer while doing the exercise.

Remember that exercise is a natural energizer. So, if you feel exhausted, try even just a five-minute walk. The energy it will create will probably allow you to walk longer or do other exercises.

Exercise at the time of day when your energy is at its peak. If you are a morning person, then exercise in the morning.

Find a physical activity that you enjoy. If you have a pet dog, an exercise commitment can be as simple as walking the dog in the neighborhood every day.  It is not only good for you, it will also do your pet a lot of good.  Wear comfortable clothing and the right pair of shoes.

Recruit your friends or family members to join your exercise.  But if you really feel you do not have that spare time for exercise, then just fill your day with physical activities.

Do more chores in the house such as cleaning the house, washing the car or gardening.  Bike or walk to work. Use the stairs instead of the elevator. Play basketball, bowling or badminton with your kids.

source: Philippine Star
http://www.philstar.com/health-and-family/2016/08/02/1608956/regular-exercise-boosts-mental-health

But no matter how difficult or despairing the journey, says Frances Yu, what will always arise is hope — hope and courage that you don’t have to go through this alone.

Frances Yu, chief retail strategist for Mansmith and Fielders and marketing consultant, was diagnosed a year ago with breast cancer at the age of 46. When she was confronted with the prognosis, she felt as if her entire life had been shattered. “I was shocked because I thought of myself as a very healthy person. I thought I was okay because I had kept my weight at a good range, same as when I was in college.” 

Interestingly, it was one of her church friends who urged her to get a check-up. “I felt fine. But she told me that she was praying, and God told her to tell me to go to a doctor. I had not gotten a medical check-up in many years so I went. And sure enough, there were findings in my mammogram. If it had not been detected early, it would have spread very quickly because it was aggressive. So even my discovery of the cancer was divine intervention,” shares Frances. “Fortunately, it was Stage 1 cancer, and treatment was available.”

Of course, the news was devastating nevertheless. Like many other patients, she did not expect this would happen to her. “I felt I was too young for cancer,” she admits. “I was shocked, but I eventually got used to the idea.”

Her sister, Crickette Tantoco, marketing consultant for Payless and Joe Fresh, narrates how Frances shared the news with the family. “Frances told me very nonchalantly. Actually, I was stunned because she hung up the phone shortly after. So I had to call her back to make sure I heard it right the first time. I was shaken especially because she was determined to fight this all on her own.” 

Crickette rallied her siblings and other family members to stage an intervention, Frances had people who love her and they were adamant that they be with her at this trying time. “As a family, we  wanted to show her that we supported all her decisions, and tried to make her every day normal, but also special (as she went through chemotherapy).”

Despair was soon replaced with determination, and Frances quickly became meticulous and disciplined in her approach to battling cancer. “She did a lot of research and very methodically charted a calculated plan for overcoming her sickness. She created a hierarchy for her decision-making process and weighed the odds. When she fully understood what she was facing, she wasted no time,” recounts Crickette. “She was very definite about the treatment, her choice of doctors, and her recovery plan. She was proactive and positive throughout the whole process.”

Chemotherapy and all the other tests proved to be a physical and emotional battle, but Frances was armed with courage, grit, and an unwavering spirituality. Frances asserts, “I got support from God first and foremost, then Virgin Mary. Everyone else followed: family, friends, friends who are part of my religious community, and my colleagues at work. I had a very strong support system. ”

Those long months of treatment forced her to reflect on her life. “I learned that you cannot avoid suffering. It’s your choice to suffer with God, or without God. So I embraced it,” she says.

One of the more beautiful truths that she discovered throughout this ordeal is that there is also a blessing to be found in trying circumstances. “Suffering shouldn’t be wasted. It’s something you can elevate, and transform into something transcendent. You can offer it up and use it as a stepping stone to become a better person, to inspire others, especially those going through the same journey. You can even use it to become a more compassionate person,” she declares with wisdom.

“I had questions, but I never questioned God. There was no ‘Why did this happen to me?’ Things happen to people all the time so you should always have a disposition of gratitude. In life, there will always be the ups and downs, but if you’re a grateful person, you’ll always be a stable person,” she reflects. “I discovered hidden strengths I didn’t know I had. I discovered that in a crisis, I could be very peaceful.”

Crickette, like many of those around Frances, felt the positivity her sister radiated. Her graciousness and unconditional gratitude have helped inspire others to see the silver lining in all things. “Throughout the whole process, she always remained positive, spiritual, and informed. Even without her hair, she is gorgeous because her beauty emanates from inside. She has been with me through all my trials and challenges. I will not enter any battle without her by my side. She gives me the strength, clarity, moral guidance, and resilience to face life.”

For those who are undergoing or who may go through this same challenging trial, Frances offers her words of assurance: “Don’t lose hope. There are others who have gone through the same journey and have survived. Not only have they survived, they have also thrived! So, you need to take courage with everything. This too shall pass. If you go through it the right way, you may find yourself changed for the better.”

Standing in support of women and other breast cancer survivors, Frances Yu and her sister Crickette Yu-Tantoco, will be walking as one of the model-pairs at Fashion Can Serve 2016, a fundraising event of ICanServe Foundation, on Oct. 13 at the  Ballroom of Raffles Makati.

Established in 1999, ICanServe Foundation has become an influential advocacy group for breast cancer in the Philippines. ICanServe conducts community-based comprehensive screening programs that empower women through education and information, and promote early diagnosis of breast cancer.

source: Philippine Star
http://www.philstar.com/health-and-family/2016/08/02/1608964/battling-cancer-hope-and-courage

It has become a 21st-century habit—to snack, munch, nibble or simply “have a bite.” 

You are familiar with that almost-empty feeling in your tummy between meals. Question is, are you a snacker? And if so, what are you snacking on? 

If you are a confessed snack-aholic, here’s a healthy guide to  a guilt-free snack:

There are several fruits you can easily include in your must-buy list. As with all fruits, simply watch out for their sugar content. Consider the following that are low in sugar: guava, avocado, raspberry, strawberry, cranberry, blueberry, kiwi, olives (watch out for the sodium content), rhubarb, and blackberry.

Fruits high in sugar:

Lychee—29 grams of sugar per cup, although also high in calcium

Fig—although it also has high doses of potassium and fiber

Mango—still higher than lychee in sugar content, but rich in vitamin A

Cherry—while still relatively high in sugar, it acts as purgatives. Good for cleansing the bowels.

Grapes—rich in sugar and fiber, grapes contain resveratrol which fights inflammation.

Practical tips:  If you need a sugar lift from time to time, place grapes in the freezer.  They become crunchier. One to two berries are enough to prevent you from fainting when your blood sugar is low. Or, for convenience, bring a box of raisins with you.

Vegetables

Not all vegetables contain the same amount of water, minerals and fiber. For example, if you nibble on celery, then you are doing a lot of good to your body because it is rich in vitamin K. This speeds up wound and bruise healing and blood clotting.

Leafy greens rank highest in low carbohydrates, calorie and sugar. Add to your market basket: lettuce, spinach, asparagus, cucumber, cabbage, radish, broccoli, cauliflower and mushrooms.

Popcorn

All-natural flavor, minus the butter or extra salt, a bag of no-frills popcorn can easily satisfy your hunger.

Hummus

Velvety-blendered garbanzos with olive oil and lemon make for one of the most nutritious of hunger-easing foods.  Eat with multigrain (not white) crackers or veggie sticks like carrots, cucumber, etc.

Peanuts with dried fruits (such as cranberries)

Without the extra sugar, this protein snack is guaranteed enjoyment. Walnuts and cashews also make for a good choice.

Whole wheat toast with egg white omelet

Assuming you are not gluten-sensitive, this snack can keep you going until the next meal.

Yogurt

Whether homemade, Greek or Icelandic, yogurt is a highly-recommended nutritious  snack.

Healthy fats

Cottage cheese

The health benefits of cottage cheese include weight loss, a good supply of protein, B complex vitamins and healthy fats, and a reduced risk of breast cancer. Cottage cheese is also a good source of various minerals such as calcium, magnesium, potassium, phosphorous, zinc and selenium which all play vital roles in many of the body functions.

Sashimi

Fresh tuna is high in omega- 3 fatty acids and protein.

Sardines/mackerel

Protein-rich fish that can curb cravings or hunger pangs. Buy them in bottles.

Protein bars

There are many nutritious, easy-to-eat protein bars made from oatmeal and nuts; choose the type that is lowest in sugar.

Cheese

This high-protein food is lowest in fat when it is hard, not soft. Choose hard cheeses over the soft variety.

Frozen yogurt

This is the latest craze worldwide. Choose a reputable brand known for its quality. Fair warning: Don’t add too many sugary toppings.

Milk

Whether from cows or goats, milk is a high-calcium, protein and casein-laden food. Just one glass gives your tummy a feeling of fullness. If you are lactose intolerant, try rice or almond milk.

Chips

Eat the sweet potato kind; and, if given a choice, oven-baked is better, rather than fried. This snack carries a beta-carotene punch.

Chocolate

Reserving the best for last, chocoholics will agree to this.  This brown food preparation comes from Theobroma cacao seeds which have been fermented, roasted and ground.

Called by the Mayans and Aztecs as “xocolat” (bitter water), chocolate has been used as a beverage since 1900 BC.

Lauded for its anti-oxidant properties, chocolate is fondly considered today as “dark medicine.” Look for the dark (not the plain, white sugary) variety. Choose the 65-85 percent dark chocolate. 

Chocolate’s health benefits:

Mineral-rich, with iron, manganese, magnesium, copper, potassium, zinc, selenium

Theobromine and caffeine that will not keep you awake, but will provide enough energy to your body

Orac—that’s chocolate’s high oxygen radical absorbance capacity.

Nitric oxide—flavonoids in chocolate can stimulate the endothelium in arteries to produce nitric oxide. This special gas send signals to the arteries to relax, lowering blood pressure (even if the effects are mild).

Good cholesterol—in controlled studies, cocoa powder lowers LDL (bad cholesterol) and raises HDL (good cholesterol.

source: Philippine Daily Inquirer
http://lifestyle.inquirer.net/234175/a-guide-to-healthy-snacking