Go, Grow, and Glow your way to health

 

The balanced diet covers all the bases of nutritional needs, says MakatiMed dietician

Atkins, South Beach, Keto, Master Cleanse: How many of us are still on these diets? If the answer is “none,” it’s no surprise.

“Trendy fad diets may promise quick weight loss, but they are unsustainable in the long run,” shares Maricar Esculto-Khan, MD, a nutritionist-dietician, internist and medical nutrition specialist from top hospital in the Philippines Makati Medical Center (MakatiMed). “Diets that exclude one or more food groups put your health at risk. High-protein diets, for instance, lack fiber and essential vitamins and minerals found in whole grains, fruits, and vegetables, which you need to fortify your immune system against disease. A protein-rich diet may also strain your kidneys and liver, and increase LDL or ‘bad’ cholesterol, which is detrimental to heart health.”

By contrast, back-to-basics diets that account for all food groups are not only workable, they’re healthy, too, says MakatiMed. “Balanced diets address all of our daily nutritional requirements in a wide variety of foods, so we feel satisfied and not deprived,” underlines Dr. Esculto-Khan.

One such is Go, Grow, and Glow, an eating plan that incorporates at least one food from each category. “Go” refers to energy-giving foods like carbohydrates: Think rice, pasta, bread, corn, and sweet potatoes. “Grow” includes foods that are excellent sources of protein, which our body needs for growth and repair: Pork, beef, poultry, seafood, beans, tofu, nuts, and dairy products are good examples. Fruits and vegetables fall under “Glow,” the foods that strengthen the immune system, support digestive function, and enhance skin, hair, and eyes.

“Compared to other diets, this is easy to follow and maintain,” says Dr. Esculto-Khan “For breakfast ‘Go’ could be bread, ‘Grow’ could be an egg, and ‘Glow’ could be a slice of papaya. For lunch, Go, Grow, and Glow could mean a plate of rice, fish, and veggies. And dinner’s Go, Grow, and Glow could be mashed potatoes, a piece of chicken, and side salad. You could be a meat lover or a vegetarian; either way, Go, Grow, Glow can be adjusted to your preferred eating habits.”

Of course, what we eat is just part of the equation to staying fit and healthy. For Go, Grow, Glow to truly work, observe portion control and incorporate exercise into your routine—or at least stay active by walking whenever you can. “We Filipinos love our rice, and if we pile scoops of them on our plates yet stay sedentary, we don’t reap Go, Grow, Glow’s health benefits,” reminds Dr. Esculto-Khan.

Loop your doctor in before you start the diet. “Although Go, Grow, and Glow is generally healthy and safe, it’s always best to let your family physician in on your plan,” says Dr. Esculto-Khan. “A diabetic may be asked to replace refined white rice with brown rice, while a hypertensive can choose fish and lean cuts of chicken instead of red meat.”

“That’s the beauty of Go, Grow, Glow,” says Dr. Esculto-Khan. “Because all food groups are represented, the combination possibilities.

For more information, please contact MakatiMed On-Call at +632.88888 999, email mmc@makatimed.net.ph, or visit www.makatimed.net.ph. Follow @IamMakatiMed on Facebook and Twitter.

Tips for Staying Motivated on a Weight Loss Journey

 

Starting out on a weight loss journey can be exciting, but staying motivated can sometimes feel like the hardest part. Between busy schedules, social events, and the inevitable plateaus, it’s easy to lose sight of your goals. The good news? With the right mindset and strategies, you can stay committed and see lasting results. 

Set Realistic Goals

One of the main motivation killers is setting goals that are too ambitious or unrealistic. Instead of aiming to lose 20 pounds in just one month, concentrate on smaller, more attainable milestones, like losing 1–2 pounds per week. Celebrating these smaller victories will build your confidence and keep you energized for the bigger picture.

Find Your “Why”

Knowing why you want to lose weight can create a deeper connection to your journey. Maybe you want to have more energy to play with your kids, reduce health risks, or simply feel better in your own skin. Write down your reasons and look at them whenever your motivation dips. Keeping your “why” front and center can make a huge difference.

Create a Support System

Accountability is a game-changer when it comes to staying motivated. Surround yourself with supportive friends and family, or even join a community with similar goals. Consider partnering with a medical weight loss clinic in Leesburg where you can receive expert guidance and encouragement throughout your journey. Having professionals in your corner can make your efforts feel less overwhelming and more achievable.

Track Your Progress

Tracking your food intake, workouts, and even your mood can help you see patterns and improvements over time. Apps, journals, or even simple spreadsheets can be useful tools. Don’t just track the scale either—measure non-scale victories like increased stamina, better sleep, or looser clothing. These wins are just as important!

Mix Things Up

Doing the same workout or eating the same meals each day can quickly lead to boredom. Keep things fresh by trying new fitness classes, experimenting with different healthy recipes, or setting new fitness challenges for yourself. Variety not only keeps you interested in the process but also helps your body continue to adapt and improve.

Be Kind to Yourself

Weight loss is rarely a straight line. There will be days when you skip workouts or indulge a little too much. Instead of beating yourself up, practice self-compassion. Recognize that setbacks are part of the process, not the end of the journey. The important thing is to get back on track without guilt or shame.

Visualize Your Success

Visualization is a great tool that is used by athletes, performers, and successful people everywhere. Spend a few minutes each day imagining how you will look, feel, and move once you’ve reached your goals. Picture yourself fitting into your favorite clothes, running a 5K, or just feeling healthier. This mental imagery can be a great motivator to keep you focused.

Reward Yourself (Without Food)

Setting up a reward system can help keep your momentum going. Plan non-food-related rewards for hitting milestones, such as a new workout outfit, a spa day, or a weekend getaway. These treats can make your journey feel more fun and give you something tangible to look forward to.

Stay Patient and Persistent

Finally, remember that weight loss that lasts takes time. It’s easy to get discouraged if you don’t see immediate results, but patience and persistence are key. Concentrate on building healthy habits that you can maintain for life, not just during your “weight loss phase.”

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Ideal Protein Diet: Slim Down Strategies The Diana Stalder Way

The author as a kid.

 

I was stick thin back in my early years of grade school. Easily dismissed as having a fast metabolism, I never gave a second thought to slices of cheesy and greasy pizza slices or a second or even third helping plate of pasta. I pushed my body—mainly because I thought I’d never get FAT.

As proof, the following photos below were photos of me as a child:

 

In my teen years up until college, I grabbed a meal whenever I’d remember to cope up with emotional problems. Yes, folks…I was an emotional eater. Hence, I gave my food blog its name, “Security Blanket”.

 

Being overweight and in my case, diagnosed as obese has a devastating effect on women’s lives. Big is definitely not beautiful. Honestly, I’m not happy with my size although I admit that in a span of more than a decade of being this big—I had no choice but try hard to be comfortable with my body—with my being FAT.

I think I would feel happier, healthier, sexier and more confident if I could only manage to slim down. I hate feeling frumpy. My life would certainly improve and I’d definitely gain back my self-esteem once I lose weight.

Now as I am approaching my mid-thirties, I see that age is not only severely demanding about being in top shape—it also has a memory that seems to remind one about everything you’ve done in the past. And so began a battle of wills. The truth about aging versus three decades of little exercise, a demanding sweet tooth and a resistance to calorie counting.

 

 

My first week of taking Ideal Protein diet gave me something to look forward to. I’ve reunited with my love for vegetables again. I began to fully understand what sensible eating meant. I had to. With my personal coach Dina closely monitoring my weight loss, the craving to eat buffet flew out of the window! I am happy that my family is very supportive of my decision to lose weight. And am glad too that I have someone like Coach Dina (who had gone through the same Ideal Protein diet herself to achieve such transformation) to personally inspire me and remind me that I’m doing a good job.



 

One of the snacks from the Ideal Protein Diet: Apple Cinnamon Soy Puffs

 

 

I am slowly, and at first reluctantly, beginning to understand that it is my lifestyle that needed more the change. The Ideal Protein diet is simply something to jumpstart you with and it isn’t the type of crash diet that you’re bound to eat ‘unrealistic food’ for the rest of your life. Ideal Protein diet is a four-phase easy to follow method where one can maintain one’s lean muscle mass, shed unwanted fats and teaching one how to keep those pounds off forever. Once you’ve reached your ideal weight (based on your height), you’re on your way to a healthier and more meaningful life sans the Ideal Protein diet.

 

Crispy Cereal breakfast from Ideal Protein Diet

Fine Herb Omelet dinner from Ideal Protein Diet Protocol

My typical lunch of the day: Steamed Camote Tops with Mussels

 

Oh, and did I mention that in just a week’s time that I am in the Diana Stalder’s Ideal Protein diet program, I no longer snore as loud as that of a man’s? I used to suffer from sleep apnea due to obesity. My Mom also noticed that my face had looked somewhat smaller because I’ve always been with rounded chubby cheeks similar to a mamon or monay (a kind of bread). 

Here's Ms. Dina dela Paz-Stalder who herself had gone through the Ideal Protein Diet.

Ms. Dina dela Paz-Stalder herself went thru the same Ideal Protein diet.

 

Well, yes, I’m still in the middle of the battle against my bulges, but in just a week, I’ve lost eight pounds already. I am very optimistic about this and I’m excited for all the changes in me in the coming more weeks. I firmly believe I am still a work in progress.

 

 

I will be updating you more with my Diana Stalder’s Ideal Protein Weight Loss program in the coming weeks here on my blog. Do watch out for that! I'm saving my photos for future blog updates.

For more information with Diana Stalder’s Ideal Protein Program, please visit any Diana Stalder branch nearest you. You could also check out www.idealprotein.com. Contact Ms. Dina dela Paz-Stalder via Diana Stalder branches.

 

Disclaimer: I am not compensated with this post. Opinions expressed are 100% my own.