May 22, 2018, 2:09 pm
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1 Philippine Peso = 0.07022 UAE Dirham
1 Philippine Peso = 2.04971 Albanian Lek
1 Philippine Peso = 0.03427 Neth Antilles Guilder
1 Philippine Peso = 0.46553 Argentine Peso
1 Philippine Peso = 0.02521 Australian Dollar
1 Philippine Peso = 0.03403 Aruba Florin
1 Philippine Peso = 0.03824 Barbados Dollar
1 Philippine Peso = 1.6174 Bangladesh Taka
1 Philippine Peso = 0.0318 Bulgarian Lev
1 Philippine Peso = 0.00722 Bahraini Dinar
1 Philippine Peso = 33.47954 Burundi Franc
1 Philippine Peso = 0.01912 Bermuda Dollar
1 Philippine Peso = 0.02536 Brunei Dollar
1 Philippine Peso = 0.13117 Bolivian Boliviano
1 Philippine Peso = 0.07028 Brazilian Real
1 Philippine Peso = 0.01912 Bahamian Dollar
1 Philippine Peso = 1.30067 Bhutan Ngultrum
1 Philippine Peso = 0.19226 Botswana Pula
1 Philippine Peso = 382.79159 Belarus Ruble
1 Philippine Peso = 0.0382 Belize Dollar
1 Philippine Peso = 0.02445 Canadian Dollar
1 Philippine Peso = 0.01907 Swiss Franc
1 Philippine Peso = 12.17151 Chilean Peso
1 Philippine Peso = 0.12202 Chinese Yuan
1 Philippine Peso = 54.9522 Colombian Peso
1 Philippine Peso = 10.70612 Costa Rica Colon
1 Philippine Peso = 0.01912 Cuban Peso
1 Philippine Peso = 1.78834 Cape Verde Escudo
1 Philippine Peso = 0.41644 Czech Koruna
1 Philippine Peso = 3.3891 Djibouti Franc
1 Philippine Peso = 0.12076 Danish Krone
1 Philippine Peso = 0.94646 Dominican Peso
1 Philippine Peso = 2.21398 Algerian Dinar
1 Philippine Peso = 0.25367 Estonian Kroon
1 Philippine Peso = 0.34149 Egyptian Pound
1 Philippine Peso = 0.52008 Ethiopian Birr
1 Philippine Peso = 0.01621 Euro
1 Philippine Peso = 0.03927 Fiji Dollar
1 Philippine Peso = 0.01423 Falkland Islands Pound
1 Philippine Peso = 0.01423 British Pound
1 Philippine Peso = 0.08859 Ghanaian Cedi
1 Philippine Peso = 0.89503 Gambian Dalasi
1 Philippine Peso = 172.06501 Guinea Franc
1 Philippine Peso = 0.14027 Guatemala Quetzal
1 Philippine Peso = 3.93289 Guyana Dollar
1 Philippine Peso = 0.15004 Hong Kong Dollar
1 Philippine Peso = 0.45428 Honduras Lempira
1 Philippine Peso = 0.11999 Croatian Kuna
1 Philippine Peso = 1.19751 Haiti Gourde
1 Philippine Peso = 5.1499 Hungarian Forint
1 Philippine Peso = 271.08987 Indonesian Rupiah
1 Philippine Peso = 0.06827 Israeli Shekel
1 Philippine Peso = 1.30228 Indian Rupee
1 Philippine Peso = 22.63862 Iraqi Dinar
1 Philippine Peso = 804.0153 Iran Rial
1 Philippine Peso = 1.99809 Iceland Krona
1 Philippine Peso = 2.38145 Jamaican Dollar
1 Philippine Peso = 0.0135 Jordanian Dinar
1 Philippine Peso = 2.12293 Japanese Yen
1 Philippine Peso = 1.91587 Kenyan Shilling
1 Philippine Peso = 1.30863 Kyrgyzstan Som
1 Philippine Peso = 77.2065 Cambodia Riel
1 Philippine Peso = 7.91109 Comoros Franc
1 Philippine Peso = 17.20841 North Korean Won
1 Philippine Peso = 20.57725 Korean Won
1 Philippine Peso = 0.00577 Kuwaiti Dinar
1 Philippine Peso = 0.01568 Cayman Islands Dollar
1 Philippine Peso = 6.29369 Kazakhstan Tenge
1 Philippine Peso = 159.08222 Lao Kip
1 Philippine Peso = 28.77629 Lebanese Pound
1 Philippine Peso = 3.0153 Sri Lanka Rupee
1 Philippine Peso = 2.55793 Liberian Dollar
1 Philippine Peso = 0.24207 Lesotho Loti
1 Philippine Peso = 0.05829 Lithuanian Lita
1 Philippine Peso = 0.01187 Latvian Lat
1 Philippine Peso = 0.02595 Libyan Dinar
1 Philippine Peso = 0.18017 Moroccan Dirham
1 Philippine Peso = 0.31807 Moldovan Leu
1 Philippine Peso = 0.99293 Macedonian Denar
1 Philippine Peso = 25.85086 Myanmar Kyat
1 Philippine Peso = 45.83174 Mongolian Tugrik
1 Philippine Peso = 0.15455 Macau Pataca
1 Philippine Peso = 6.76864 Mauritania Ougulya
1 Philippine Peso = 0.65679 Mauritius Rupee
1 Philippine Peso = 0.29771 Maldives Rufiyaa
1 Philippine Peso = 13.64149 Malawi Kwacha
1 Philippine Peso = 0.37878 Mexican Peso
1 Philippine Peso = 0.07606 Malaysian Ringgit
1 Philippine Peso = 0.24208 Namibian Dollar
1 Philippine Peso = 6.88337 Nigerian Naira
1 Philippine Peso = 0.59598 Nicaragua Cordoba
1 Philippine Peso = 0.15388 Norwegian Krone
1 Philippine Peso = 2.08185 Nepalese Rupee
1 Philippine Peso = 0.02752 New Zealand Dollar
1 Philippine Peso = 0.00735 Omani Rial
1 Philippine Peso = 0.01912 Panama Balboa
1 Philippine Peso = 0.0627 Peruvian Nuevo Sol
1 Philippine Peso = 0.06117 Papua New Guinea Kina
1 Philippine Peso = 1 Philippine Peso
1 Philippine Peso = 2.20841 Pakistani Rupee
1 Philippine Peso = 0.06955 Polish Zloty
1 Philippine Peso = 107.60994 Paraguayan Guarani
1 Philippine Peso = 0.06959 Qatar Rial
1 Philippine Peso = 0.07495 Romanian New Leu
1 Philippine Peso = 1.17737 Russian Rouble
1 Philippine Peso = 16.18375 Rwanda Franc
1 Philippine Peso = 0.0717 Saudi Arabian Riyal
1 Philippine Peso = 0.15039 Solomon Islands Dollar
1 Philippine Peso = 0.26023 Seychelles Rupee
1 Philippine Peso = 0.34331 Sudanese Pound
1 Philippine Peso = 0.16581 Swedish Krona
1 Philippine Peso = 0.02562 Singapore Dollar
1 Philippine Peso = 0.01424 St Helena Pound
1 Philippine Peso = 0.42459 Slovak Koruna
1 Philippine Peso = 149.13958 Sierra Leone Leone
1 Philippine Peso = 10.7457 Somali Shilling
1 Philippine Peso = 397.36138 Sao Tome Dobra
1 Philippine Peso = 0.1673 El Salvador Colon
1 Philippine Peso = 9.84665 Syrian Pound
1 Philippine Peso = 0.24215 Swaziland Lilageni
1 Philippine Peso = 0.61434 Thai Baht
1 Philippine Peso = 0.04906 Tunisian Dinar
1 Philippine Peso = 0.04426 Tongan paʻanga
1 Philippine Peso = 0.08746 Turkish Lira
1 Philippine Peso = 0.12714 Trinidad Tobago Dollar
1 Philippine Peso = 0.57119 Taiwan Dollar
1 Philippine Peso = 43.51816 Tanzanian Shilling
1 Philippine Peso = 0.49847 Ukraine Hryvnia
1 Philippine Peso = 71.12811 Ugandan Shilling
1 Philippine Peso = 0.01912 United States Dollar
1 Philippine Peso = 0.59981 Uruguayan New Peso
1 Philippine Peso = 152.58126 Uzbekistan Sum
1 Philippine Peso = 1501.96941 Venezuelan Bolivar
1 Philippine Peso = 435.35373 Vietnam Dong
1 Philippine Peso = 2.08088 Vanuatu Vatu
1 Philippine Peso = 0.0494 Samoa Tala
1 Philippine Peso = 10.62849 CFA Franc (BEAC)
1 Philippine Peso = 0.05163 East Caribbean Dollar
1 Philippine Peso = 10.62849 CFA Franc (BCEAO)
1 Philippine Peso = 1.92218 Pacific Franc
1 Philippine Peso = 4.7782 Yemen Riyal
1 Philippine Peso = 0.24216 South African Rand
1 Philippine Peso = 99.22562 Zambian Kwacha
1 Philippine Peso = 6.91969 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.

***

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