January-March 2016 Issue | www.gnc.com.ph
GET INTO SHAPE
HIT ARENA COACH DANDY CHUA SHARES HOW TO GET SCULPTED IN ALL THE RIGHT PLACES
5 WAYS
FISH OIL CAN MAKE YOUR LIFE SO MUCH BETTER!
TRUE STORY
DR. MARGARITA CERRADA'S SECRET TO LIVING HEALTHY AND FABULOUS AT 72
START HERE
START HERE,
START NOW
THE MEGA MAN & ULTRA WOMAN TIPS ON HOW BOTH GENDERS CAN AGE GRACEFULLY
Build Your Health Habits with GNC
BRIGHT BEGINNING
+ HOW TO GET GLOWING FROM WITHIN
GNC 10K RUN MEETS GNC START LEAN PROGRAM
CONTENTS
05
04 LIGHTEN UP! 05 AGING WITH GRACE
Why it’s time to embrace ageing
06 WHY FISH OIL IS GOOD FOR YOUR HEALTH 07 EXERCISE TIPS BY YOUR YOUNG-ATHEART SPORTS DOCTOR
07
11 WHY ARE PROBIOTICS SUPPLEMENTS GOOD?
Important health habits that men should do regularly when they hit 50.
12 MEET HITMAN DAN 13 AGE IS BUT A NUMBER 14 GNC UPDATES
08
How to bring multitude of positive changes to your life
MESSAGE FR OM JULIAN FELIPE B. SEGOVIA
CHIEF OPERATING OFFICER GNC LIVEWELL
Every beginning requires a place to start. Like many of us who have set a resolution at the beginning of the year, one of the struggles is determining where and how to kick-off a personal resolution. One of my goals this year is to reach my ideal weight—by being smarter with my food choices and doing longer distances each time I run. Easier said than done… Just Start! Each person has a story to tell about his/her health journey. Taking care of your health is a lifelong commitment and can be translated through what we eat, how we take care of our bodies, and even on how we view the world. We all crave for instant results or immediate remedies, as we are quick to forget that journeys take time to flourish. Not all goals are built the same. What is important is we do start somewhere and remain committed to the goal until the end. Once we break the hurdle of starting, it is surprising how much momentum we can achieve to break a milestone into our personal journeys. This 2016 we bring in new life to the GNC LIVE WELL newsletter. Presenting a new and more refreshing look, we continue to bring you updates as well as some inspirational pieces on topics that matter to you and your family—your health. GNC invites you to start (or jump-start) your health journey. It doesn’t matter if a few months of the year have already passed. It’s never too late to start. GNC remains committed to providing you with the best quality health products. As the worldwide leader in specialty health supplements for the past 80 years, GNC ensures that its products are tested, meeting strict U.S. FDA standards for safety, quality and purity. And so here we are… there is no other place to start—START HERE with GNC!
Sponsored as a public service by GNC. Editorial material herein is provided for information only. Readers are cautioned not to use this information as substitute for regular professional health care and consultation. Any liability or obligation for loss or damage howsoever arising is hereby disclaimed. Copyright © 2016. GNC and New Leaf Multimedia Outsourcing, Inc. No portion of this publication may be reproduced by any process in any language or format without the permission of the publisher.
PRODUCT HIGHLIGHT
LIGHTEN UP!
MANY INDIVIDUALS SPEND A LOT ON GETTING FAIRER SKIN. FORTUNATELY, THERE ARE ALSO A NUMBER OF SAFE AND SOUND WAYS TO GET GLOWING IN LESS OR NO TIME AT ALL. BY JING LEJANO MANAGE YOUR EXPECTATIONS.
Okay, first things first, you’ve got to look in the mirror and face the truth. If you were born with dark skin, then you cannot possibly become Snow White fair, not even in a million years. Lightening up a shade or two is the more realistic goal, and the safest one at that. If you were born with fair skin but only got tan because of too much sun exposure or poor skin care habits, then going back to your natural color is possible. You just have to be committed, diligent, and persistent.
STICK TO A SKIN CARE ROUTINE.
Always give your skin some tender loving care. Your skin will get that happy, healthy glow if you take good care of it, and this rings true whether your skin is dark or fair. Clean, tone, and moisturize your face every day. Slather lotion all over your body to keep it moisturized. Take your makeup off before going to bed. Quit smoking. Eat a well-balanced diet. Make sure you have plenty of fruits and vegetables on a daily basis. Drink the recommended amount of water every day. Get lots of sleep.
WEAR SUNSCREEN. Chicago Tribune columnist Mary Schmich hit the nail on the head when she encouraged
graduating students to always use sunscreen. Exposure to the sun’s ultraviolet (UV) rays will not only darken your skin, it may actually discolor it. Wear a minumum SPF of 30 before venturing outdoors. If you’re going to the beach or engaging in outdoor activities, re-apply every two hours or so. Wear a hat and rashguard for further protection. And however much you love the sun, seek cover when the sun’s rays are at their strongest. That’s between 10a.m. and 2p.m.
EXFOLIATE. Exfoliation will definitely give your skin a healthy glow as you brush off dead skin cells, revealing fresh skin untouched by the sun. Do so once or twice a week. Use a scrub brush to exfoliate your body. As for your face, have a bit of fun by making natural exfoliating masks. A papaya mask, for instance, is good for your skin lightening mission as papaya contains the enzyme papain, which helps exfoliate skin. Papaya also gives your skin a boost of Vitamin C. Just get a papaya, throw it in a blender, and blend until you achieve a pasty consistency. Slather it on your face, leave on for 20 minutes, and then rinse! Lemon, cucumber, yogurt, and milk also make great exfoliants.
GO NATURAL. You need not go far for tools to aid you in your mission to lighten up. A visit to your garden or kitchen will bring fortuitous results. There’s lemon juice, which is a great lightener. Bathe in lemon juice, rinse thrice a week and you’ll soon find yourself with a lighter complexion. There are other options. Take an aloe vera stalk, slather it all over your body, wait for a few minutes, and rinse. Dip cotton in coconut water, rub it all over your body, leave it on for half an hour, and rinse. Get a raw potato, slice it up, rub it all over your body, let dry, then rinse. The challenge is actually in finding the time in your schedule to do all these things, and not in the lack of options. Go for a safe, effective lightening aid. GNC’s Glutabright HA is a food supplement which will definitely be a boon to your skin lightening journey. Apart from glutathione, it also has Vitamin C, Alpha Lipoic Acid, Grape Seed Extract, Rosehips, Vitamin E, and Hyaluronic Acid. This formulation certainly packs a punch as it will not only speed up your skin lightening process, but will also stimulate cell renewal and help clear out the toxins in your body caused by the challenges of urban living. Take one daily for best results.
JING LEJANO is an experienced writer and editor. She was a former Managing Editor of Smart Parenting and a former Home and Family Editor of Good Housekeeping Philippines. She has written for other glossies like Urban Mom and Women’s Health.
4 G N C LI V E W E L L
THE
TAKE IT EASY
ULTRA
The effects of stress include chronic fatigue, memory loss, and reduced bone density. Engaging in activities that promote mindfulness like meditation and yoga is known to reduce stress and counter its debilitating effects. Getting adequate hours of sleep is also essential in stress reduction. When we sleep, our body produces hormones that aid in repairing collagen and elastin, which make the skin look young and healthy. Getting enough sleep slows down the aging process and keeps the brain healthy.
WOMAN AGING WITH GRACE
BE IN GOOD COMPANY
WHAT EVERY WOMAN SHOULD KNOW ABOUT KEEPING THE MIND AND BODY HEALTHY BY MICAH ANGELIE LIMA
PHOTOS COURTESY OF SHUTTERSTOCK
It’s time we learn to embrace aging. There’s a lot of fear surrounding the topic and not enough intelligent conversation on how we can accept and live a vibrant life with its inevitability. Personal fears and societal perceptions on aging are two major factors constantly affecting aging women. Gerontophobia or the fear of getting old causes women to compare and criticize their bodies, resulting to self-loathing and diminished self worth. Moreover, there is ageism prevalent in the media fueling society’s obsession with perfection and being young. Both gerontophobia and ageism are putting more unnecessary pressure on women. While there is no fighting getting old, there can be a more realistic
approach to aging gracefully and intelligently. Contrary to the messages barraging society today, aging can mean greater happiness, satisfaction, and meaning. One’s perception of aging is a key factor in ensuring that, like fine wine, one’s quality of life becomes better and better as days go by. According to The Journal of the American Medical Association, how we perceive aging affects the rate of recovery from a disability. Seniors who view aging as a path to overall satisfaction and wisdom were found to be more likely to recover than those who equate aging with uselessness. Aging is largely determined by the protective caps of the chromosomes called telomeres. The shortening of telomeres result to cell aging and cell deaths. In a study published in 2013 by The Lancet Oncology, scientists at UC San Francisco and the Preventive Medicine Research Institute found that healthier lifestyle choices can result to longer telomeres. According to the study, there are four key lifestyle choices that lengthen telomeres. These are exercise, a plant-based diet, low stress levels, and having a good social support system.
GET MOVING!
Exercise may slow down the shortening of telomeres according
to recent studies. A strong correlation was found indicating that athletes have longer telomeres than individuals of the same age with sedentary lifestyles. An active lifestyle also promotes better flow of oxygen through the body resulting to benefits such as healthier skin, a stronger cardiovascular system, and an improved mood among others. Take time to brisk walk, stretch, or dance regularly. See what kind of activities you can commit to that will suit you best.
KEEP YOUR PLATE VIBRANT AND HEALTHY
Several recent studies have shown that a plant-based diet is not only good for the environment but has myriads of health benefits as well. This diet consists of high servings of fruits, vegetables, whole grains and low amounts of fat and refined carbohydrates. It is also said that eating more plants may prolong life by blocking the mTOR protein, which is linked to cell aging. Eating fruits and vegetables that are rich in antioxidants are better alternatives to abrasive cosmetic procedures promising the reclamation of youth. Lycopene-rich foods found in watermelons and tomatoes keep the skin supple and aglow while fighting off the damaging effects of the sun’s UV rays.
Having healthy relationships has been found to boost the immune system. Engaging with others creates happiness and satisfaction that reduces physical signs of stress. When you surround yourself with positive people, you are less likely to develop heart diseases. Friends who make you laugh and boost your mood will definitely let your youthful glow shine from within.
DON’T FORGET YOUR SUPPLEMENTS!
The American Academy of Nutrition and Dietetics (formerly the American Dietetic Association) champions the importance of eating well while acknowledging that dietary supplements can help individuals meet their nutritional needs as well. There is scientific evidences that show the beneficial effects of dietary supplements. However, it must be noted that these supplements should not be treated as substitutes for a nutritious diet. According to Carol Haggans of the National Institutes of Health, “It’s possible to get all of the nutrients you need by eating a variety of healthy foods, so you don’t have to take one… But supplements can be useful for filling in gaps in your diet.” Make intelligent choices and find what works best for you. Aging is a part of life that can be fully experienced, transformed, maximized, and lived in the best way possible. It’s about time that we let go of our fear of getting older and start embracing it in the smartest and healthiest way possible. Audrey Hepburn once said, “The beauty of a woman, with passing years only grows!”
Micah Lima is a certified yoga instructor (200HR RYT) and a Level III Reiki practitioner under the Usui System of Natural Healing. She leads customized yoga classes, Reiki and meditation sessions for people seeking better physical, emotional, and spiritual health. You may e-mail her at micah.ab.lima@gmail.com. GNC LIVE W E LL 5
EXPERT ADVICE
WHY FISH OIL IS GOOD FOR YOUR HEALTH
FIND OUT WHY FISH OIL IS RECOMMENDED BY EXPERTS FOR HEALTHIER LIFE. BY OLIVIA YAO
1
Fish oil already has a glowing reputation among health buffs. Because of its omega-3 fatty acids and their benefits, people have been choosing fatty over white fish and supplementing their daily meals with fish oil capsules. But did you know that there is even more to this little pill?
FISH OIL BOOSTS BRAIN HEALTH.
In the Women’s Health Initiative Memory Study, 1,111 postmenopausal women had omega-3 fatty acids tested in their blood levels. Their brain volume was also measured through an MRI. Eight years later, they were tested again and those whose omega-3 levels were two times higher, had 0.7% larger brain volume. The percentage may seem small, but the researchers said it showed a delay in the aging of the brain cells by a couple of years. Another research conducted by the Rhode Island Hospital’s Alzheimer’s Disease and Memory Disorders Center, which studied over 800 patients, found that those who took fish oil supplements kept their brains healthy and delayed its aging.
A research done by the American Journal of Medicine that studied 408, 305 participants showed that those who ate four or more servings of fish per week had the lowest rate of ACS.
GNC TRIPLE STRENGTH FISH OIL Each serving of two capsules provides 1,240 mg of fish oil (Eicosapentiaenoic Acid and Docosahexaenoic Acid). The mini softgels are easy to swallow and have an enteric coating, protecting it from the acid in the stomach. This product may reduce the risk of coronary heart disease, and helps maintain healthy cholesterol and blood pressure. *It is always recommended to consult your physician before taking supplements.
2
FISH OIL IS GOOD FOR YOUR HEART.
Fish oil reduces the risk for acute coronary syndrome (ACS). ACS occurs when the blood flow to the heart stops all of a sudden. A meta-analysis published in the American Journal of Medicine that studied 408, 305 participants showed that those who ate four or more servings of fish per week had the lowest rate of ACS. According to the Standards of Medical Care in Diabetes 2016, fish oil is also recommended to prevent cardiovascular disease. It states: “Eating foods rich in long-chain omega-3 fatty acids, such as fatty fish (EPA and DHA) and nuts and seeds (ALA), is recommended to prevent or treat Cardiovascular disease B.” The American Heart Association has also reported that omega-3 fatty acids lower the risk for arrhythmia, which is an abnormal heart rhythm that can lead to sudden death.
3
FISH OIL LOWERS TRIGLYCERIDES.
According to the Mayo Clinic, “triglycerides are a type of fat (lipid) found in your blood. When you eat, your body converts any calories it doesn’t need to use right away into triglycerides. The triglycerides are stored in your fat cells.” If your triglycerides are high, it can mean you are at risk for cardiovascular disease, stroke, diabetes, obesity, and high blood pressure among others. Harrison’s Principles of Internal Medicine 19th edition states, “Fish oils are a reasonable consideration for first-line therapy in patients with severe hypertriglyceridemia (>500mg/ dL) to prevent pancreatitis.” It further emphasizes this later on stating, “omega-3 fatty acid preparations that include high doses of docosahexaenoic acid plus eicosapentaenoic acid or eicosapentaenoic acid alone lower fasting triglyceride levels by ~30-40%.”
4
FISH OIL IS GOOD FOR YOUR JOINTS.
According to the Arthritis Foundation, a meta-analysis conducted in 2010 “found that fish oil significantly decreased joint tenderness and stiffness in rheumatoid arthritis patients and reduced or eliminated nonsteroidal antiinflammatory drug use.”
5
FISH OIL CAN PROTECT YOU AGAINST STROKE.
A meta-study published in the journal Stroke revealed that those who ate more fish had a 45% lower chance of having a stroke. The Universite Laval in Canada conducted a study in lab mice that showed the lessening of stroke-induced brain damage when the mice were given DHA type omega-3 fatty acids in their diet for three months. According to the Breaking Muscle website, “researchers attributed this decrease in brain damage to the ability of DHA to reduce the inflammatory effects of arachidonic acid, a polyunsaturated omega-6 fatty acid, and therefore recommended a diet rich in DHA or fish consumption.”
OLIVIA YAO is a wife and mom to two little girls. She is currently a freelance writer and editor, and author of young adult and contemporary romance books. She also used to write for Enrich, Women’s Health, and the health section of Good Housekeeping. She blogs about motherhood at www.theeverydayprojectblog.com
6 G N C LI V E W E L L
THE
TIPS AS YOU BEGIN
MEGA
ALWAYS START WITH MEDICAL CLEARANCE. Approach your internist and get a clean bill of health first; an executive check up is preferred. For those with musculo-skeletal concerns, a visit to a physiatrist or orthopedic surgeon may be helpful. The elderly tend to have problems like osteoarthritis, osteoporosis, low back pain, and tendinitis. The last thing you want to happen is to get all excited about getting healthy and then you get worse.
MAN
EXERCISE TIPS BY YOUR YOUNG-AT-HEART SPORTS DOCTOR
PHOTOS COURTESY OF SHUTTERSTOCK
BY DR. EDGAR MICHAEL T. EUFEMIO I reached a milestone last year – I turned 50! I’m not thrilled about it but I’m making the most of it. Hitting 40 was different; it was like “Well, 80 seems attainable, so maybe I’m just at the halfway point.” Sure, we no longer have the strength, speed, and stamina of our heydays but we’re not quite ready to throw in the towel. I would say more than half will still be into fitness and exercise. Not as hard core as before but two to three times a week – some cardio, some resistance programs or some classes. Roughly 20% will still be into competitive sports like basketball, triathlons, running and biking. Some will workout occasionally. They are those who have conditions like “If I have time, if I’m not too tired, or if my friends and family invite me.” The rest, maybe 10% (and slowly decreasing) have all the excuses as to why they don’t exercise. For those in the first category, congratulations! You understand the importance of staying healthy and are cognizant that you are no longer a spring chicken. My advice is to add some variety to your routine; sometimes, boredom is the enemy. Pick something you
enjoy, mix it up, and train with people you like. These include your trainer and gym mates. Oh, some prefer to be left alone and that’s fine too. The competitive person does not have to be forced to get out of bed and head to the nearest court or sports facility. Of course you do need all the help you can get. You still have to eat right, hydrate properly, and include multivitamins and supplements to your diet. For the once-in-a-while people, I suggest you go get an executive check up. A lot of times, you just need to be jolted by poor lab results to start you on the road to a healthier lifestyle. Do it with your friends, family, and relatives and plan things together. Get tips from your internist, a personal trainer, a nutritionist and your sports doctor. If all your numbers are within normal limits and your blood pressure is okay, no need to do much; your genes have saved you. For the last group, the standard defense is that they work too hard and don’t have the time and energy to go to the gym. Then, there isn’t much we can do for them. At least they will have a lot of money when they eventually get admitted to the ICU and they get to pick a really expensive place to get buried.
HITTING THE SENIOR MARK
Around seven percent of our more than 100 million population in the Philippines is above sixty years old. That comes out to approximately seven million Filipino senior citizens. For most seniors in life, the main benefit they derive from exercise is freedom to do what they want, when they want to do it. When they are able to accomplish tasks on their own despite their old age, they gain confidence and feel better about themselves. For those in their 60’s to 70’s, I strongly recommend activities that help improve endurance. These include walking, swimming, biking and even light jogging. My patients always seem surprised when I tell them that for those in their 80’s, I prefer to concentrate on programs that promote strength and balance. These include using dumbbells and resistance bands as well as yoga, Pilates and Tai-Chi. Our biggest concern in this age group is the prevention of falls. Genetics-wise, it is safe to assume that this person is already blessed with good health so cardiovascular workouts are treated just as a bonus. Getting started is difficult enough, sticking with a routine is an even bigger challenge.
LEARN THE BASICS. Go to a physician, a gym, or a sports facility. You need to get a good grasp of warming up, stretching, and cooling down. FILL THE NUTRITION GAP THROUGH FOOD SUPPLEMENTS. When a man hits the senior mark, it is more likely that he won't get enough nutrition. It will help fill the nutrition gap if he takes necessary food supplements needed by his body. The GNC Mega Men 50 Plus is highly recommended because it’s a great antioxidant; it promotes good heart health, and regulates prostate and circulatory support. Enriched with Vitamin B6 and folic acid, it also provides dietary support for the cardiovascular system. INDIVIDUALIZE. What works for the goose will not necessarily work for the gander. We also have different recovery times when it comes to injuries and heavy work outs. Same goes for mastering a skill or movement. Give yourself time frames to work with but do not compare yourself to others. PICK SOMETHING THAT REQUIRES RHYTHM AND USES LARGE MUSCLE GROUPS. AVOID REGIMENS THAT INCLUDE HEAVY IMPACT, SUDDEN BURSTS, CONTACT AND EXCESSIVE COMPETITION. HAVE A SAFE ENVIRONMENT. Check for cords and loose rugs, avoid slippery and dark areas.
DR. GAR EUFEMIO was the former President of the ASEAN Society for Sports Medicine and Arthroscopy (ASSA) and the Philippine Orthopedic Society for Sports Medicine (POSSM). He was the founding Head of the Philippine General Hospital Department of Orthopedics Sports Clinic. He practices in Cardinal Santos Medical Center and is the Head of the Ortho-Rehab Rheuma Section of the MegaClinic and Peak Form Sports Recovery Center. GNC LIVE W E LL 7
START HERE, START NOW
Get inspired to live a healthier, happier life with these tips and life hacks that will make you feel like your best self, all day! BY MAITA DE JESUS
START HERE 5 THINGS TO DO TO START YOUR DAY
1
BEGIN BY DRINKING ROOM TEMPERATURE WATER WITH A FEW TEASPOONS OF LEMON OR CALAMANSI EXTRACT. Get your metabolism working right away
by chugging this concoction before doing anything else. The liquid acts as an easy way to cleanse the body from toxins. If lemons are too pricey or hard to find, calamansi or dalandan will do just fine.
2
START WITH THINKING OF FIVE THINGS YOU’RE THANKFUL FOR.
Being grateful so early in the day makes you realize that even if it seems like nothing has happened yet, there’s already so much to be happy about! Plus, studies have shown that thinking of what you’re grateful for gives you a positive outlook. You can either simply reflect on these blessings, or write them down in your own gratitude journal.
3
STAY STILL OR MEDITATE FOR A FEW MINUTES. Meditation doesn’t need to hard or
boring. If you’re new to the whole meditation thing, do it a few minutes at a time. There are several mobile phone apps that offer meditation exercises, but here’s a quick, DIY meditation you can do anywhere: ■ Set your alarm for five minutes.
PHOTOS COURTESY OF SHUTTERSTOCK
■ Sit on a chair with your back straight, but still
relaxed. You can also sit cross-legged on the floor, if that’s more comfortable for you. ■ Close your eyes and count your breaths from 1 to 10; 1 for inhale, 2 for exhale. When you reach 10, start back at 1 again. ■ If counting your breath isn’t working for you (meaning you’re getting distracted), repeat a word or a saying in your head. It can be something like “Calm”, “Happy”, or “I am getting better and better every day.” ■ Once your five minutes are up, stand up slowly and do a light stretch.
4
EXERCISE FOR 15 MINUTES.
Studies show that exercising daily has long-term benefits, such as a stronger heart, a happier disposition, and, of course, a healthier body. Going to the gym or exercise studio isn’t the only way you can stay fit; some experts even say that the best exercises can be done right at home, using your own body as
weights, with no special equipment necessary. This means, no excuse not to exercise! You can walk or run around your neighborhood, or download exercise apps or videos to follow. Plus, if you exercise before you eat anything, you’ll be able to burn more calories.
5
MENTALLY GO THROUGH YOUR DAY.
Think of each day as a test—you have to prepare for it well so that you’ll pass with flying colors. Knowing what you’re going to do for the day helps you mentally prepare, taking out the “fear of the unknown”, so to speak. Picture your day going per activity, and everything going smoothly. If ever there are a few hiccups or surprises along the way, at least you prepared for everything else, and will be able to deal with the challenges better.
5 TIPS FOR A PRODUCTIVE DAY
1 2
BEGIN BY DOING THE MOST IMPORTANT AND URGENT THINGS FIRST. Your energy
goes down as the day progresses, so it’s important to do your crucial tasks while your energy is still up.
HAVE A SPECIFIC, TIME-BOUND, TO-DO LIST. A list of things to do is not enough.
A simple list, especially a long one, will leave you feeling overwhelmed that you won’t have enough time to finish everything (in most cases, that’s true.) List your things to do according to this order: ■ Important and Urgent ■ Urgent and Not Important ■ Important and Not Urgent ■ Not Important and Not Urgent
After listing your tasks down according to this order, assign each task a specific time window. If there are some tasks that simply don’t fit into your working hours, either adjust the schedule, or move it to the next day.
3 4
"Exercising daily have long term benefits such as a stronger heart, a happier disposition, and a healthier body."
STAND UP WHEN SOMEONE WANTS TO TALK TO YOU AT WORK. If you’re in the office
and someone swings by your area to chat, stand instead of staying seated. It shortens the conversation because you’re not in a relaxed position.
SET MEETINGS IN THE AFTERNOON.
Hardly anyone likes meetings, especially ones that seem like they have no point. Scheduling meetings in the afternoon, say 3 p.m. onwards, gives you enough time to finish more pressing matters beforehand. Also, make sure there’s a clear agenda, so that you won’t waste any time dillydallying over unrelated matters.
5
STAY HYDRATED AND NOURISHED.
That dizzy, unfocused feeling you get in the middle of the workday might be because you’re not drinking enough liquids, or you’re hungry. Keep a quick, ready to eat snack and a bottle of water or a sachet of your favorite drink.
GNC LIVE W E LL 9
5 SECRETS FOR A HAPPY LIFE YOU CAN BEGIN NOW
1
5 GNC PRODUCTS FOR THE FAMILY FOR DAD:
START WITH A SMILE.
Even when you don’t feel like it, smiling puts a stop to the negativity you’re feeling. After smiling, close your eyes, breathe, and think of the positive thing in the situation. For example—the good thing about being yelled at by your boss is that now you can improve. And at least you still got to keep your job!
2
BRING IN THE GOOD STUFF, TAKE OUT THE BAD STUFF. This goes for
everything—food, friends, thoughts, things, etcetera. It’s always been about quality over quantity, and you know what’s not making your life better. Now’s the time to fill your life with only what makes you happy.
3
Accomplishing a lot of things in a day gets taxing, even for supermen like Dad. Getting extra strength is as easy as popping one MEGA MEN SPORT MULTIVITAMIN, so he’s set for the day, from start to finish.
SAY THANK YOU FOR EVERYTHING. Have you
noticed that when you’re feeling great, your day goes really well? It’s the same way when you feel like your life sucks—you attract every bad situation out there! Say yes to attract the good by saying “thank you” right now. It makes you realize that you have so much to be happy about already, and it attracts even more good experiences in your life.
WOMEN’S ULTRA LEAN MEGA is a lifesaver for multitasking moms. Pop one caplet before heading out to begin the day, and energy will shoot up right away! It’s got the vitamins and minerals she’ll need to reach her daily nutritional needs.
FOR MOM:
Working out is best done in the morning. Getting his daily dose of 100% WHEY PROTEIN is the way to go if he wants to keep his muscles growing bigger and stronger.
4
EXERCISE. Getting a move on not only releases the happy hormones (called endorphins), but it also gives you a sense of accomplishment that makes you feel like a winner. Plus, it’s been proven to add more years to your life—now that’s definitely something to smile about!
5
FOR YOUR KIDS:
FOCUS ON WHAT’S HAPPENING RIGHT NOW.
You know that saying, “Time flies when you’re having fun”? This happens because you were so into what you were doing, not thinking or distracted by anything else. Studies have proven that we’re more effective when we’re doing a single task rather than multitasking, because we put in everything we’ve got into that single task. So rather than getting distracted, be all in when it comes to whatever you’re doing, from working on that presentation, to reading that bedtime story to your kids.
FOR KUYA:
Make the most of a FOR workout by burning ATE: 60% more calories! The TOTAL LEAN BURN 60 will boost her energy and metabolism, making these capsules the perfect supplement for her to reach her fitness goals. Burn even more calories by exercising before the whole day begins.
Picky eaters might not be getting their daily dose of nutrients. Supplement your child’s diet with GNC MILESTONES KIDS GUMMY MULTIVITAMINS, which will give your child more energy, stronger bones, and a stronger immune system. Have them take one before they start their school day.
MAITA DE JESUS is a former Managing Editor of Good Housekeeping Philippines. She blogs about motherhood at thebestofeveryday.com. 10 G N C L I V E W E L L
NATURAL REMEDIES THE BEST WAY TO TAKE PROBIOTICS
WHY ARE PROBIOTIC SUPPLEMENTS GOOD?
PHOTOS COURTESY OF SHUTTERSTOCK
GET TO KNOW MORE ABOUT THE GOOD BACTERIA THAT HAS A MULTIPLE OF HEALTH BENEFITS. BY HARVIE DE BARON Probiotic supplements are basically good bacteria in the form of powder, capsule, etc. which aim to provide good bacteria in your gut. Why is this important? Fact is, 80% of your immune system lives in your gut. A gut that doesn’t have a balanced flora means that your immune system is compromised. A good probiotic supplement not only improves your general well-being but it can also help your body’s digestion, lessen the occurrence of vaginal infections, and help keep a your gut's microflora balanced. There have been studies that suggest that taking probiotic supplements can also improve skin conditions such as eczema. Probiotic supplements are also recommended when a person has bouts of diarrhea in order to promote good bacteria in the stomach. Lastly, it is also a good idea to pop some probiotic pills after a cycle of antibiotics, because antibiotics are known to disrupt gut flora.
TYPES OF STRAINS
Most probiotic strains can be divided into 2 kinds: Lactobacillus and Bifidobacterium.
Each kind of bacteria is further classified into different species and different strains (Example: Lactobacillus Acidophilus DDS1). Bifidobacterium encompasses a huge number of species, which are further broken down to strains.When buying a probiotic supplement, opt for ones that have a variety of strains since our gut has about 30-40 kinds of strains. Each type of strain addresses a particular need of the body. But Lactobacillus Acidophilus (L. Acidophilus) is probably one of the most beneficial to the human body. L. Acidophilus is acidic and bile-resistant, which makes it able to survive in the intestines. It also helps keep your gut's balance in check, which aids in strengthening your immune system. It is also known for its ability to fight the growth of Candida Albicans, the main cause of vaginal yeast infections. L. Acidophilus also helps in producing lactase, which is responsible for dairy digestion and absorption in the gut. Lastly, this wonder strain also helps in reducing the severity and duration of common colds and viral infections by strengthening the immune system through increased production of antibodies.
Time and time again, we hear of getting good bacteria via yogurt and probiotic milk drinks. However, the truth is, these pasteurized products often have very little live cultures by the time you consume it. Not to mention most yogurt and probiotic milk drinks in the market are laden with unwanted ingredients such as refined sugars, artificial sweeteners, artificial flavors and colors just to name a few. An easier way to get your good live bacteria is through a pill. GNC Mega Acidophilus, one of GNC's leading products, is one good source of good bacteria that provides a multiple of health benefits. One capsule can contain a host of good live bacteria without the unnecessary ingredients that can actually be bad for you.
HARVIE DE BARON is the founder of The Baron Method, a nutritional coaching program that believes in transforming your health through the healing power of food. His love for nutrition led him to pursue a Sports Nutrition degree at Oxford College, where he graduated with distinction. Contact him at www.baronmethod.com behealthy@baronmethod.com .
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SPORTS LAB PROFILE
TOP TRAINING TIPS 1. EAT WHEN YOU’RE HUNGRY BUT EAT IN RIGHT PROPORTIONS. Good metabolism helps control your weight and allows you to eat with less restrictions. 2. MAKE IT A HABIT TO EXERCISE AT LEAST TWICE A WEEK. Muscle soreness the next day indicates that your muscles are responding to the workout. Remember, if it hurts then it works! 3. GIVE TIME FOR RECOVERY. When you rest after a hard workout, you also burn fats.
MEET HITMAN DAN
4. DEDICATION IS KEY. Stick to your goal and DO it.
FITNESS ENTHUSIAST-TURNED-COACH, DANDY CHUA OF HIT ARENA AND MUSCLE HUT SHARES SURE-FIRE STRATEGIES TO GETTING SCULPTED. BY SARAH MORAN
WELL-LOVED BY CELEBRITY CLIENTS
Keeping up with clients’ busy schedules may be challenging but Chua is quite organized and strict when it comes to training.
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Celebrity clients like brothers Rayver and Rodjun Cruz, Wendell Ramos, Marco Alcaraz, Djanin Cruz, Winwyn Marquez, Inah Estrada, and Kaila Estrada can attest to that. "He’s really focused when it comes to training, but he’s like a brother to me. When I started training with him, nakita ko talaga yung resulta. I really thank Coach Dan especially because my work requires me to be always fit and toned, sobrang galing,” said actor Rayver Cruz. He added, "Ang nakakatuwa kay Coach kasi sya talaga mismo yung magtetext, ‘Guys tara, workout tayo.’ Yun talaga yung kailangan mo sa isang trainer.” “When they’re in tapings or rakets, I give them homework which they need to do within the day. I keep tabs on them on Viber, and they give mandatory reports on what is sore and how they feel,” said Chua. He also asks his clients to report their daily heart rate so he can determine if it’s ideal to workout that day. Actor Marco Alcaraz, who had been with a lot of coaches before, admires Chua for his punctuality and dedication. “We’ve been to other gyms before and when we discovered HIT, we stayed as a group." Chua’s style also appeals to ladies like Djanin Cruz because, “it's more personalized and he designs the training according to what you really want.” She has tried weights and cardio workouts before and these bored her.
GNC PRODUCTS THAT COACH DAN USES & RECOMMENDS TO HIS CLIENTS
■ GNC MEGAMEN SPORT- provides
micronutrients and helps in muscle recovery, especially for people who do not eat vegetables ■ GNC BCAA- prevents fatigue because of Leucine, helps with muscle synthesis because of Isoleucine, and contains Valine that sheds fats. ■ AMP 100% WHEY PROTEIN ISOLATEbest taken before working out to feed the muscles during workout ■ BEYOND RAW RAVAGE- helps boost energy level and extra strength ■ AMP 100% WHEY PROTEIN- mandatory after workout to feed torn muscle fibers. ■ L-GLUTAMINE- helps recovery and lessens muscle soreness the next day ■ BEYOND RAW RE-FEED- best taken upon waking up and before going to bed to aid in muscle recovery and getting a good night's sleep.
HEALTHY HABITS WITH GNC
For Chua, food supplements are close to a necessity especially for people who are always exposed to eating fast food. Food supplements help fill nutritional gaps. As for people who engage in strenuous activities, “food supplements help them reach their goal faster because of the extra boost these supplements provide.”
TRAIN WITH COACH DANDY CHUA at HIT ARENA, 2F Aurora Bldg., Aguirre Ave., BF Homes, Paranaque City
PHOTOS COURTESY OF SARAH MORAN
There is no shortcut to getting fit. If you want it, you’ll have to work for it. Dandy “Hitman Dan” Chua, 35, a fitness buff for five years before he became a professional trainer, proves that discipline is key to achieving a goal. “There is no ideal age to start exercising. As long as you’re capable and you don’t have any medical condition that’s hindering you, then you can start as young as possible and make it a lifestyle,” he said. Chua recommends a specific training program depending on a client’s age and goal. Functional Training is ideal for age groups around 8 to 60 as it involves exercises that mimic everyday movements without the risk of injuries. For those into strength and power training, workouts that are focused on hypertrophy of muscles and muscle gain, the Weight Training or Conventional Training is endorsed. Circuit Training, on the other hand, is advised for people who want to lose weight fast. . For the elderly, Chua suggests strengthtraining exercises as it helps bone density. “Our bones get brittle as we age. Lifting weights helps strengthen these bones.” He also recommends that they jog lightly or walk briskly three to four times every week to keep them from having a sedentary lifestyle. He requires all his clients to do vascular training to keep their physique as lean as possible without having any food restrictions. “We do core workout every session and train for muscular endurance to maintain the muscle mass needed by the body,” Chua said.
TRUE STORY
AGE IS BUT A NUMBER
A COLLEGE PROFESSOR SHARES HER SECRET TO LIVING A HEALTHIER AND HAPPIER LIFE IN HER 70’S BY MICAH ANGELIE LIMA
Enjoying the beach in Boracay, 2014
Retreat in Tagaytay, 2015
PHOTOS COURTESY OF DR. MARGARITA CERRADA
ay with her son in Vacation in Borac
August 2015
At 72, Dr. Margarita Cerrada (4th from L) looks younger and vibrant.
Family Reunion, Koronadal, South Cotabato, 2015
Dr. Margarita Cerrada, 72, is the oldest staff member at the Immaculate Heart of Mary College. But despite this, she can confidently claim that she now lives a more vibrant life than she used to. “I keep myself busy… age, to me, doesn’t matter.” Listen to Dr. Cerrada and you’ll feel that she is a woman full of energy and a woman who’s living her life the best way she can. In a survey conducted by AARP, Inc., formerly known as the American Association of Retired Persons, the 70s tend to be the happiest decade for older adults. Laura Carstensen, Ph.D., director of the Stanford Center on Longevity explains that this may be because as one gets older, “You know that bad times are going to pass… You also know that good times will pass, which makes those good times even more precious.” “If I totally retire, I’ll find a way to be active,” says Dr. Cerrada. Although she admits that teaching wasn’t her first love, she shares that as time went by, she learned to love her profession. She loved it so much that through the years, she acquired multiple degrees in education, philosophy, and family development. While many fear old age, Dr. Cerrada proves that a healthy quality of life can still be cultivated as one gets older. “I want to age gracefully,” Dr. Cerrada quips. Aging gracefully is what she’s doing indeed. Not only does she take care of her physical health, but she’s mindful of her emotional health as well. “When you are emotionally happy, the physical health is likewise improved,” she believes. She proudly expresses that she has been blessed, especially in her relationships with her friends and family, which further boosts her quality of life. On weekdays, Dr. Cerrada is busy teaching and attending meetings. And on weekends, she spends a good hour running or jogging at the park to keep her body active. “I get to do more than some people younger than I am,” she says. Climbing f lights of stairs? She doesn’t mind that at all.
Although she has always lived a fairly healthy lifestyle, Dr. Cerrada shares that until she started taking GNC products four years ago, she didn’t feel as healthy and energetic. According to her, she felt the positive effects of GNC within a month’s time. Unlike her peers, Dr. Cerrada shares that she doesn’t have frequent episodes of arthritis. Among the many GNC products Dr. Cerrada takes are Black Cherry and GNC’s Fish Oil. In an article published in the Harvard Health Blog, Howard LeWine, M.D., Chief Medical Editor, Internet Publishing, Harvard Health Publications, wrote that fish oil is packed with omega-3 fatty acids, which our body can’t produce on its own. According to LeWine, “The two key omega-3 fatty acids are docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Fatty fish like salmon, mackerel, and sardines are rich in these omega-3s. Some plants are rich in another type of omega-3 fatty acid, alpha-linolenic acid, which the body can convert to DHA and EPA. Good sources of these are flaxseeds, chia seeds, walnuts, pumpkin seeds, and canola oil.” Omega-3 fatty acids improve brain function, growth and development. A deficiency in Omega-3 has been related to arthritis heart diseases, and cancer. It is evident in Dr. Cerrada that she knows how to embrace and celebrate herself— aging is part of life that she welcomes and enjoys the best way she can. Her joyful approach is easily a genuine inspiration to others. Dr. Cerrada shares, “I have a positive attitude and a very hopeful attitude.” When asked about her advice to people who wish to live a happier life, Dr. Cerrada says she believes that tending to one’s happiness is key. “Model a beautiful life… You, yourself, should be a happy person.” How charming and reassuring is that to hear? Maintaining a youthful energy as we grow older is a result of how well we take care of our mind, body and spirit. Eat well, move, and actively cultivate a good life doing what you love—these are things that help turn aging into a happy journey instead of a dreadful one. Age, indeed, doesn›t matter. Dr. Cerrada proves that.
MICAH LIMA is a certified yoga instructor (200HR RYT) and a Level III Reiki practitioner under the Usui System of Natural Healing. She leads customized yoga classes, Reiki and meditation sessions for people seeking better physical, emotional, and spiritual health. You may e-mail her at micah.ab.lima@gmail.com.
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UPDATES GNC 10K RUN MEET To further raise awareness on health and fitness, GNC Philippines held a series of fun run activities last year in the University of the Philippines Diliman Campus, Alabang Town Center, Eastwood City and Greenhills. Over 200 participants joined each leg of the Run Meet. “It wasn’t a competitive race. It was a friendly 10K running event where families and friends just enjoy together,” said Lea Cruz, GNC Philippines Marketing Officer.
GNC START LEAN PROGRAM
GNC invades Gold’s Gym! Without a doubt, the best way to shed off post-holiday pounds is to workout at the gym. At the GNC Gym raid, gym members are presented with sports nutrition products to help them get the most out of their workouts. Plus, they enjoy a free health check assessment and exclusive prizes. Members enjoy free samples of protein bars and whey protein drinks suited to one’s workout levels.
PHOTOS COURTESY OF GNC PHILIPPINES
2016 is a special year for GNC Philippines as we formally launch our lastest campaign, GNC Start Lean Program. A kick off event was held last January 23 in Urban Ashram Yoga in Brixton, Kapitolyo where GNC staff conducted free health checks and product sampling.
GNC RAIDS GOLD’S GYM
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