January 19, 2017, 8:18 am
Facebook iconTwitter iconYouTube iconGoogle+ icon
1 Philippine Peso = 0.07373 UAE Dirham
1 Philippine Peso = 2.57378 Albanian Lek
1 Philippine Peso = 0.03554 Neth Antilles Guilder
1 Philippine Peso = 0.31799 Argentine Peso
1 Philippine Peso = 0.02683 Australian Dollar
1 Philippine Peso = 0.03594 Aruba Florin
1 Philippine Peso = 0.04015 Barbados Dollar
1 Philippine Peso = 1.59024 Bangladesh Taka
1 Philippine Peso = 0.03683 Bulgarian Lev
1 Philippine Peso = 0.00756 Bahraini Dinar
1 Philippine Peso = 33.69343 Burundi Franc
1 Philippine Peso = 0.02008 Bermuda Dollar
1 Philippine Peso = 0.02866 Brunei Dollar
1 Philippine Peso = 0.13752 Bolivian Boliviano
1 Philippine Peso = 0.06466 Brazilian Real
1 Philippine Peso = 0.02008 Bahamian Dollar
1 Philippine Peso = 1.3697 Bhutan Ngultrum
1 Philippine Peso = 0.21257 Botswana Pula
1 Philippine Peso = 401.92732 Belarus Ruble
1 Philippine Peso = 0.03975 Belize Dollar
1 Philippine Peso = 0.02636 Canadian Dollar
1 Philippine Peso = 0.02027 Swiss Franc
1 Philippine Peso = 13.25216 Chilean Peso
1 Philippine Peso = 0.13857 Chinese Yuan
1 Philippine Peso = 59.08452 Colombian Peso
1 Philippine Peso = 10.94158 Costa Rica Colon
1 Philippine Peso = 0.02008 Cuban Peso
1 Philippine Peso = 2.08352 Cape Verde Escudo
1 Philippine Peso = 0.51054 Czech Koruna
1 Philippine Peso = 3.5802 Djibouti Franc
1 Philippine Peso = 0.14047 Danish Krone
1 Philippine Peso = 0.93074 Dominican Peso
1 Philippine Peso = 2.20173 Algerian Dinar
1 Philippine Peso = 0.29553 Estonian Kroon
1 Philippine Peso = 0.37844 Egyptian Pound
1 Philippine Peso = 0.45091 Ethiopian Birr
1 Philippine Peso = 0.01889 Euro
1 Philippine Peso = 0.04186 Fiji Dollar
1 Philippine Peso = 0.01668 Falkland Islands Pound
1 Philippine Peso = 0.01668 British Pound
1 Philippine Peso = 0.08489 Ghanaian Cedi
1 Philippine Peso = 0.88376 Gambian Dalasi
1 Philippine Peso = 186.70949 Guinea Franc
1 Philippine Peso = 0.15123 Guatemala Quetzal
1 Philippine Peso = 4.106 Guyana Dollar
1 Philippine Peso = 0.15569 Hong Kong Dollar
1 Philippine Peso = 0.45774 Honduras Lempira
1 Philippine Peso = 0.14162 Croatian Kuna
1 Philippine Peso = 1.28749 Haiti Gourde
1 Philippine Peso = 5.79984 Hungarian Forint
1 Philippine Peso = 267.35595 Indonesian Rupiah
1 Philippine Peso = 0.07659 Israeli Shekel
1 Philippine Peso = 1.3682 Indian Rupee
1 Philippine Peso = 23.7101 Iraqi Dinar
1 Philippine Peso = 649.86949 Iran Rial
1 Philippine Peso = 2.28267 Iceland Krona
1 Philippine Peso = 2.57599 Jamaican Dollar
1 Philippine Peso = 0.01421 Jordanian Dinar
1 Philippine Peso = 2.28719 Japanese Yen
1 Philippine Peso = 2.08292 Kenyan Shilling
1 Philippine Peso = 1.39468 Kyrgyzstan Som
1 Philippine Peso = 80.11845 Cambodia Riel
1 Philippine Peso = 9.27525 Comoros Franc
1 Philippine Peso = 18.06866 North Korean Won
1 Philippine Peso = 23.72214 Korean Won
1 Philippine Peso = 0.00613 Kuwaiti Dinar
1 Philippine Peso = 0.01646 Cayman Islands Dollar
1 Philippine Peso = 6.68681 Kazakhstan Tenge
1 Philippine Peso = 163.9229 Lao Kip
1 Philippine Peso = 30.21682 Lebanese Pound
1 Philippine Peso = 3.01144 Sri Lanka Rupee
1 Philippine Peso = 1.82694 Liberian Dollar
1 Philippine Peso = 0.27103 Lesotho Loti
1 Philippine Peso = 0.06121 Lithuanian Lita
1 Philippine Peso = 0.01246 Latvian Lat
1 Philippine Peso = 0.02868 Libyan Dinar
1 Philippine Peso = 0.20159 Moroccan Dirham
1 Philippine Peso = 0.40323 Moldovan Leu
1 Philippine Peso = 1.15559 Macedonian Denar
1 Philippine Peso = 27.06284 Myanmar Kyat
1 Philippine Peso = 49.94981 Mongolian Tugrik
1 Philippine Peso = 0.16036 Macau Pataca
1 Philippine Peso = 7.12387 Mauritania Ougulya
1 Philippine Peso = 0.72014 Mauritius Rupee
1 Philippine Peso = 0.30797 Maldives Rufiyaa
1 Philippine Peso = 14.38807 Malawi Kwacha
1 Philippine Peso = 0.43213 Mexican Peso
1 Philippine Peso = 0.08957 Malaysian Ringgit
1 Philippine Peso = 0.27209 Namibian Dollar
1 Philippine Peso = 6.32403 Nigerian Naira
1 Philippine Peso = 0.58975 Nicaragua Cordoba
1 Philippine Peso = 0.17069 Norwegian Krone
1 Philippine Peso = 2.1843 Nepalese Rupee
1 Philippine Peso = 0.02826 New Zealand Dollar
1 Philippine Peso = 0.00773 Omani Rial
1 Philippine Peso = 0.02008 Panama Balboa
1 Philippine Peso = 0.06745 Peruvian Nuevo Sol
1 Philippine Peso = 0.06333 Papua New Guinea Kina
1 Philippine Peso = 1 Philippine Peso
1 Philippine Peso = 2.10359 Pakistani Rupee
1 Philippine Peso = 0.08276 Polish Zloty
1 Philippine Peso = 116.05701 Paraguayan Guarani
1 Philippine Peso = 0.0731 Qatar Rial
1 Philippine Peso = 0.08481 Romanian New Leu
1 Philippine Peso = 1.19264 Russian Rouble
1 Philippine Peso = 16.31379 Rwanda Franc
1 Philippine Peso = 0.07528 Saudi Arabian Riyal
1 Philippine Peso = 0.15698 Solomon Islands Dollar
1 Philippine Peso = 0.26272 Seychelles Rupee
1 Philippine Peso = 0.12864 Sudanese Pound
1 Philippine Peso = 0.17904 Swedish Krona
1 Philippine Peso = 0.02867 Singapore Dollar
1 Philippine Peso = 0.01668 St Helena Pound
1 Philippine Peso = 0.44581 Slovak Koruna
1 Philippine Peso = 146.29592 Sierra Leone Leone
1 Philippine Peso = 10.96165 Somali Shilling
1 Philippine Peso = 462.93516 Sao Tome Dobra
1 Philippine Peso = 0.17511 El Salvador Colon
1 Philippine Peso = 10.33889 Syrian Pound
1 Philippine Peso = 0.27216 Swaziland Lilageni
1 Philippine Peso = 0.7113 Thai Baht
1 Philippine Peso = 0.04658 Tunisian Dinar
1 Philippine Peso = 0.04632 Tonga Pa'ang
1 Philippine Peso = 0.07556 Turkish Lira
1 Philippine Peso = 0.1345 Trinidad Tobago Dollar
1 Philippine Peso = 0.63521 Taiwan Dollar
1 Philippine Peso = 44.48906 Tanzanian Shilling
1 Philippine Peso = 0.5529 Ukraine Hryvnia
1 Philippine Peso = 72.37502 Ugandan Shilling
1 Philippine Peso = 0.02008 United States Dollar
1 Philippine Peso = 0.57519 Uruguayan New Peso
1 Philippine Peso = 64.9468 Uzbekistan Sum
1 Philippine Peso = 0.20026 Venezuelan Bolivar
1 Philippine Peso = 453.06163 Vietnam Dong
1 Philippine Peso = 2.15479 Vanuatu Vatu
1 Philippine Peso = 0.05167 Samoa Tala
1 Philippine Peso = 12.38747 CFA Franc (BEAC)
1 Philippine Peso = 0.05421 East Caribbean Dollar
1 Philippine Peso = 12.49508 CFA Franc (BCEAO)
1 Philippine Peso = 2.24312 Pacific Franc
1 Philippine Peso = 5.01706 Yemen Riyal
1 Philippine Peso = 0.27219 South African Rand
1 Philippine Peso = 104.1859 Zambian Kwacha
1 Philippine Peso = 7.26561 Zimbabwe dollar

Damage control

THE holidays may be behind us but their physical effects, among others, will linger a while. Medically speaking, it is actually a time for “damage control” for those of us who have over-indulged during the festivities. The post-holiday “makeover” is just as a healthy pre-emptive measure, more so for those who really want to maintain their normal weight or those who have diabetes, heart disease, hypertension, hypercholesterolemia, etc. 

As with anything else, damage control is best as a preventive strategy. However, the special celebration and holidays, like a birthday bash, a wedding reception, Thanksgiving Day, and especially the Christmas and New Year festivities, which could go on for more than a week, expose all of us to that great irresistible gastronomical temptation. 

For dieters, those who are watching their weight or counting calories, these occasions are tough times. Blessed are those strong-willed souls, whether or not they carry a calorie-counter on one hand and a scale on the other. These health-conscious individuals will reap their rewards in terms of stamina, energy, a stronger immune system, and even longevity, as shown by medical statistics.

Bear and horse analogy
Here is an analogy to clarify a point: “The bear, a carnivorous, eats with impunity in one sitting, gaining pounds after pounds, and then sleeps, slowing down its body metabolism, while the horse grazes on grass several times the whole day, and runs around very frequently, and as such, is a more agile, much leaner, and healthier animal.”

Our physiology is at the optimum when we exercise and consume just the right amount of calories of the right foods to maintain our normal weight and when our glucose (blood sugar) level is on an even keel most of the time. When we over-eat and then try to starve ourselves to compensate for our indiscretion, our blood glucose spikes up and down, described as yo-yo dieting. This severe fluctuation in our blood glucose level has adverse effects on our body and on our immune system. And this poses even greater danger for persons with diabetes.

Eating several times a day, even 5 or 6 times a day, not exceeding the total 24-hour caloric need of our body, is a healthier habit, which helps maintain our blood glucose level in a more stable, less erratic, pattern during the day. But the key is calorie-control, especially the ones from carbohydrates (rice, bread, soft drinks, cakes, ice-cream, candies, and other sweets). 

About 10 years ago, we wrote about two main hormones that control our appetite, which is apropos to our discussion. Here is a segment of that column:

What triggers hunger and satiety?
The urge to eat (hungry or not) is, to a large extent, controlled by hormones in our body. And these hormones fluctuate depending on how much sleep we get, what types of food we eat and how much calories we take in, and on how much physical activities we indulge in daily. Scientific researchers are focusing on four specific substances they call “fat hormones,” which our own endocrine glands in the body produce. There are hormones that make one eat and there are also hormones that signal the brain to tell the person to stop eating. These substances control hunger and satiety.

Whar is the ‘hunger hormone’?
The hunger hormone is Ghrelin, which is secreted by our guts (stomach and intestines). When its level goes up, we feel hungry and have the urge to eat. The level of Ghrelin goes up when we get less sleep or not enough sleep. This is the reason y those who are trying to lose weight should get adequate amount (about 8 hours) of sleep. An imbalanced meal and stress also elevate the Ghrelin level. Food deprivation obviously increases the Ghrelin level, hence it is better to keep the level of this hormone on an even keel and not fluctuate too much by eating regularly (or even more than 3 times a day) but at a controlled total calorie ceiling, to maintain health and body weight. So, starving oneself is not a good way to lose weight, since this will lead to a Ghrelin “boomerang” in the latter part of the day.

Which is the ‘satiety hormone’?
The opposite or counter-hormone, which is called Leptin, signals the brain when to stop eating. It controls the appetite. This “satiety hormone” is produced by fat cells in the body. When a person loses weight, the leptin level in the blood stream also goes down. As a result, there is a “rebound” weight gain. The best strategy in losing and maintaining a desired weight level is to lose in a slow and steady pace, about one to two pounds a week, and not more. In this manner, there will still be an effective level of leptin in the body to control the urge to eat.

Are appetite suppressants safe?
Most appetite control pills, juices, solutions and powders on the market are not physiological and they are “unnatural” ways to suppress (by force) the appetite for weight control. While they are readily available and very popular, they have potential adverse side effects on the heart, liver, kidneys and brain in the long haul. Some serious complications, and even deaths, have been reported from the use of these diet substances. Since greater calorie intake than output is the cause of increase in body weight, the safest, most natural strategy is to eat less and burn more calories with physical exercises, making the output of calories (energy) greater than the intake of calories (food). The use of appetite suppressants could be dangerous. It is foolish to look great in the coffin prematurely!

The healthier “damage control” for our post-holiday misadventures includes daily gradual incremental reduction in the food we eat, daily physical exercises, as simple and easy as brisk walking for about 30 minutes a day, and hitting the scale daily (yes, daily) to check on any progress. Drinking a lot of water (not fruit juices and, especially not toxic soft drinks!) can help a lot. Excess weight that does not come down only means a greater reduction in food intake is needed. The excess weight gained over the holidays could be safely eliminated within a week. For those really overweight to begin with, the same strategy (output of calories must exceed the intake) could be used. Simply put, more exercise and less food, until the scale tells you that you have achieved your dream weight for the NEW YOU and the new year. As a bonus, daily exercise also reduces the risk, not only for cardiovascular illnesses, but for Alzheimer’s and cancer…and it confers greater longevity too!

Savor life and enjoy the new year(s) with a healthier lifestyle. After all, we’ve got only one life, no spare, and it came with an uncertain limited warranty at that.

***

Please visit www.philipSchua.com

Email: scalpelpen@gmail.com
Rating: 
No votes yet
Twitter icon
Facebook icon
Google icon
LinkedIn icon
Pinterest icon
Reddit icon
Yahoo! icon
e-mail icon

Column of the Day

Superbug kills woman

By PHILIP S. CHUA | January 19,2017
155 View(s) 0 Comment(s)
‘It is scary to imagine a world with a pandemic of superbugs, without effective antibiotics. People will be dying like flies.’

Opinion of the Day

Duterte’s passion to help the poor

By NESTOR MATA | January 19, 2017
186 View(s) 0 Comment(s)
‘President Duterte prefers more funds to feed the hungry poor rather than to rehabilitate drug addicts.’