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.”

Herbalife’s Nutrition At Work Survey Reveals Majority of Philippines’ Workforce Lead Largely Sedentary Lifestyles, Putting them at Risk of Obesity

Fifth Herbalife Asia-Pacific Wellness Tour seeks to address health issues associated with sedentary lifestyles, and deepen practical understanding on the benefits of a healthy, active life

Press release: 

Herbalife, a global nutrition company, has released the findings of the new Nutrition At Work Survey, which revealed that the majority of Philippines’ workforce leads largely sedentary lifestyles, putting them at risk of obesity. The Survey¹, which was designed to understand the lifestyle habits and attitudes of Asia Pacific’s modern workforce, was conducted in March with 5,500 full-time workers in 11 Asia-Pacific markets, including 500 workers from the Philippines.

According to the survey findings, almost nine out of 10 (85%) workers in the Philippines spend at least six hours a day sitting at their desk, with 52% of its workforce eating lunch at their work desk two to five times per week. The survey also revealed that majority of Philippines’ workforce (86%) exercise less than three times per week, with five out of 10 getting less than 30 minutes of physical activity a day at their workplace. This suggests a significantly worrying trend locally, on the back of rising obesity rates recorded in recent years.

Nevertheless, the risk of obesity could be averted if workers in the Philippines decide to take control over their own nutritional intake and exercise regimen. Close to eight out of 10 workers (75%) affirmed that they strive to live a healthy, active life, however, the majority of them noted that they find it difficult to stay active during workdays.

Manage your weight the healthy way with BodyKey

Press release: 

Few people at any given time are at their optimal weight. Some are too thin, even more are overweight. Improper weight management can be the root cause of so many serious health issues. If you live a healthy lifestyle, you won’t be either underweight or overweight. It can be just that simple with the BodyKey Weight Management Program. Six factors have been specifically identified by NUTRILITE™ as areas that need to be managed to achieve a healthy lifestyle, and sustainable weight management. 

Lose Weight and Win Big Prizes with Amway’s BodyKey by Nutrilite 60-daychallenge

BodyKey by Nutrilite, a weight management program from Amway, now offers Amway Business Owners (ABO) a chance to win big prizes, just by losing unwanted pounds and keeping them off on a sustained basis!

Unlike other weight loss programs, BodyKey by Nutrilite is personalized. It comes with scientifically formulated meal replacement shakes in chocolate or vanilla flavors, Nutrilite All Plant Protein Powder, Nutrilite Nutri Fiber Blend Chewable Tablets and Nutrilite Double X (31-Day Supply), meal plans based on nutrition guidelines endorsed by the Nutrilite Health Institute, and exercise strategies, that makes up a complete personalized program toward achieving your weight goals for life.