1) Eat six small meals a day. Most nutritionists recommend that we eat six small meals a day. For example, you can have a light breakfast at 7 a.m., light snack (a banana or an apple) at 10 a.m., lunch at 12 noon, snack at 4 p.m., dinner at 7p.m., and bedtime snack (tea and cookies) at 9 p.m.
This schedule will help reduce sudden surges in your blood sugar. It will also prevent you from overeating because of hunger. It’s easier for the digestion, too, and can prevent stomach ulcers from missed meals. Eat several times a day, but just a little. A banana or an apple can be considered a snack already.
TL's COMMENT: Since Dr. Ong and my trainer Manny are both saying to have six small meals a day as it is proven effective, I then started dividing my 3 meals in a day into 2 so it can be like 6 meals a day. It is true na hindi masyado mabigat ang pakiramdam (bloated) at tama lang sa katawan. Hindi na rin ako masyado nagca-crave nang matamis like Ice Cream at hindi na rin ako tagtakaw kung kumain.
2) Drink 10 glasses of water. Doctors have to tell patients again and again the importance of drinking enough water a day. But it seems many patients, especially women, don’t listen. Drinking water can prevent kidney infections, kidney stones, migraine headaches, and constipation.
My wife, who only drinks three to four glasses of water a day, learned a painful lesson. She developed severe back pains from kidney stones. Now, she drinks a whole lot more. And did you know that water can prevent wrinkles and make your skin soft and glowing? Drink water for beauty, health, and long life. It’s the best advice, so take it.
TL's COMMENT: Since hindi naman ako mahilig sa mga softdrinks, na-addict naman ako sa Iced Tea at kung ano ano pang tea na matatamis. Akala ko noon since it's tea, I thought it's safe. Di din pala. May sugar content kasi. Mataas pa nga actually. Kaya madalas na ako mag-water lalo na sa office since ilang steps lang ang desk ko sa water dispenser sa pantry.
3) Rest at least eight hours a day. Sleeping and resting is the best way to boost your energies. If you feel tired, take a 15-minute rest to replenish your strength. At night, try to go for eight hours of sleep. If you can’t sleep, just lying in bed and thinking happy thoughts can relax your mind and body, too. It’s not as good as sleep, but it’s the next best thing.
TL's COMMENT: At first, nag-struggle ang utak ko when I read this. Naisip ko kasi agad ang routine ko like work, gym at blogging. I thought it is impossible. But it was all about Time Management lang pala. So I was able to achieve 8 hours of sleep a day. Gigising and will prepare nang 2:30pm. Nasa gym nang 4:30pm. Nasa work nang 6:45pm. Uuwi nang 5:45am and make sure I finish all my work within my shift. Then spend blogging for 2 hours then sleep na. Posible talaga!
4) Exercise for your health. Climb one to two flights of stairs. Moderate exercise has been proven to prevent diabetes and obesity, and reduce arthritis. If your office is just on the second or third floor, use the stairs. It’s good for your heart and your joints. It also helps you get some exercise in between your work. As you grow older, try to avoid high-impact exercises like basketball and badminton. Swimming, taichi, walking, and climbing stairs are gentler for the body.
TL's COMMENT: I think #4 is always given on these kinds of tips. And I'm happy that I am consistent now on this. I just had this certain addiction on working out that's why if there's a chance, I go to the gym. Thanks to my trainer who has been helping me achieve my goals. Hopefully it pays off after a few months. I have learned this time that it will really take time to see the development so patience is really a virtue. No physical transformation can be done overnight unless pumunta ka kay Belo. Hehe.
5) Live a clean life. By “clean” living, we mean not just physically clean. We should also try to avoid unhealthy behavior like smoking, drinking alcohol, using illicit drugs, engaging in risky sex, and gorging on fatty foods. Smoking kills. Alcohol destroys brain cells. You may have tried them, but it doesn’t get you anywhere. So why continue the habit? Avoid risky habits and prolong your life.
TL's COMMENT: Smoking? I don't smoke. Check! Drinking alcohol? I don't drink. Check! Using illicit drugs? I'm even scared to try it. Check! Engaging in risky sex? Definitely not my thing. Check! Gorging on fatty foods? Before, I used to not care. But now, I really watch what I eat. Although there are some slips at times, but the habit of watching my food is already there. So there, check lahat. Woohoo!!!
6) Be a veggie and fruit lover. You are what you eat. And the healthiest foods out there are vegetables and fruits. Green leafy vegetables, such as cabbage, pechay, kangkong, camote tops (talbos), and spinach, contain so many vitamins, minerals, and beneficial plant chemicals. Vegetables can prevent heart disease, high cholesterol, high blood pressure, type 2 diabetes, bowel problems, irritable bowel syndrome, various bowel cancers, and kidney stones. Eat veggies every day.
For the healthiest fruits, we have bananas, apples, carrots, tomatoes, and citrus fruits. Bananas are rich in potassium, vitamin B6. and folic acid. Likewise, tomatoes have high amounts of antioxidants, including lycopene. Citrus fruits like suha (pomelo) and dalandan are teeming with healthy vitamin C.
TL's COMMENT: Vegetables??? Hmm... Let me think about it first. Hehe. Waaahhh!!! Pwede bang pending muna yang suggestion na yan. Unti unti lang like tomatoes and cabbage inside a chicken burger, pwede na yun. Hehe. But fruits, oh yeah, addict sa saging (yung totoong saging ha) at pineapple, and mango na rin, pati seedless grapes, tsaka pala binalatang apple. Ayan. Pwede na!!!
7) Laugh 15 minutes a day. Laughter is, indeed, the best medicine. A study from the University of California Irvine College of Medicine reports that after watching a funny video, the viewers’ mood improved dramatically. Depression and anger dropped by 98 percent, fatigue fell by 87 percent, and tension was reduced by 61 percent.
What happens inside our body when we laugh? The level of stress hormones, called cortisol, decreases, and the good hormones, called endorphines, increases. Endorphines are natural substance in the body that make you happy and boost your immune system.
TL's COMMENT: Jusko! Hobby ko na ata tumawa. At may tendency pa akong tumawa nang tawang nakakainis na kinaiirita ni mamiko. Hehe. Kaya I think hindi ko na problema ito. Matagal na akong believer nang "Laughter is the Best Medicine". And I have this attitude of always putting a smile on a face of anyone. I also hate crying when in pain. I get sad only, but I never cry because of a broken heart. Kaya siguro mabilis akong maka-recover.
8) Be enthusiastic about your work. Choose a job you love, and you’ll never have to work a day in your life. Try to find ways to enjoy your line of work. A nurse’s job can be messy and tiring, but at least you are caring for someone. A secretary’s job may be just about setting appointments, but without her diligence, the boss would never be as successful. Be creative. Think long-term. What does your job really mean to you? An enthusiastic attitude can make a difference.
TL's COMMENT: I think everyone knows at work how enthusiastic I am with what I do. I love my job. And I think I'm good at it. I master my craft. I find ways on how to enhance it. I develop myself. I always find a way on how I can have fun while working as well. I always think of a long-term plan for my career. I am determined to reach my goals. I want to be successful. And I share this passion at work to many people I can share it with.
9) Share your blessings. Give big or give small, and the benefits will come back to you. Similarly, Prof. Peggy Thoits’ study at the Vanderbilt University showed that people who volunteered and helped others had higher levels of happiness, self-esteem, and better physical health. If you want to receive P2,000 worth of health and happiness, try donating P2,000 to your favorite charity. Helping the poor and the sick will surely give you a different high. It may not make you live longer, but it can surely make life worth living.
TL's COMMENT: In my own ways, I share my blessings to others. I love giving when I have something to give, especially for the people I love, and for the people who are less-privileged. In my life, I may not have it all, but I can say that I have been blessed so much by God that's why there is so much desire to share any form of blessing that I can to people around me. It doesn't necessarily need to be material stuff...
10) Have a lifetime partner. Statistics show that married persons live longer than single persons. If you have someone to share your burdens with, it will lessen your stress. Single persons living alone may have no one to attend to them in case of an emergency. To compensate for the lack of social support, single persons can acquire a circle of close relatives and friends.
TL's COMMENT: Punyetiks! Okay na ako from 1 to 9 eh. Bigla akong na-hassle sa #10. Hay! At least, I have something to really work on with. Lintek! San ba kasi nakakabili nang lifetime partner? Para kasing ang dali-dali. Hay! Oh well... Tingnan na lang natin if there's someone destined to be my lifetime partner. Hehe.
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