October 17, 2017, 9:16 pm
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1 Philippine Peso = 0.0717 UAE Dirham
1 Philippine Peso = 2.20871 Albanian Lek
1 Philippine Peso = 0.03475 Neth Antilles Guilder
1 Philippine Peso = 0.33813 Argentine Peso
1 Philippine Peso = 0.0248 Australian Dollar
1 Philippine Peso = 0.03475 Aruba Florin
1 Philippine Peso = 0.03905 Barbados Dollar
1 Philippine Peso = 1.57731 Bangladesh Taka
1 Philippine Peso = 0.03233 Bulgarian Lev
1 Philippine Peso = 0.00736 Bahraini Dinar
1 Philippine Peso = 33.79539 Burundi Franc
1 Philippine Peso = 0.01952 Bermuda Dollar
1 Philippine Peso = 0.02637 Brunei Dollar
1 Philippine Peso = 0.13393 Bolivian Boliviano
1 Philippine Peso = 0.0616 Brazilian Real
1 Philippine Peso = 0.01952 Bahamian Dollar
1 Philippine Peso = 1.2666 Bhutan Ngultrum
1 Philippine Peso = 0.19953 Botswana Pula
1 Philippine Peso = 390.86294 Belarus Ruble
1 Philippine Peso = 0.039 Belize Dollar
1 Philippine Peso = 0.02447 Canadian Dollar
1 Philippine Peso = 0.01905 Swiss Franc
1 Philippine Peso = 12.09684 Chilean Peso
1 Philippine Peso = 0.12863 Chinese Yuan
1 Philippine Peso = 57.20812 Colombian Peso
1 Philippine Peso = 11.07243 Costa Rica Colon
1 Philippine Peso = 0.01952 Cuban Peso
1 Philippine Peso = 1.82351 Cape Verde Escudo
1 Philippine Peso = 0.42558 Czech Koruna
1 Philippine Peso = 3.46544 Djibouti Franc
1 Philippine Peso = 0.12309 Danish Krone
1 Philippine Peso = 0.92112 Dominican Peso
1 Philippine Peso = 2.21712 Algerian Dinar
1 Philippine Peso = 0.25865 Estonian Kroon
1 Philippine Peso = 0.3441 Egyptian Pound
1 Philippine Peso = 0.52519 Ethiopian Birr
1 Philippine Peso = 0.01653 Euro
1 Philippine Peso = 0.0399 Fiji Dollar
1 Philippine Peso = 0.01467 Falkland Islands Pound
1 Philippine Peso = 0.01471 British Pound
1 Philippine Peso = 0.08578 Ghanaian Cedi
1 Philippine Peso = 0.91761 Gambian Dalasi
1 Philippine Peso = 173.50644 Guinea Franc
1 Philippine Peso = 0.14337 Guatemala Quetzal
1 Philippine Peso = 3.9752 Guyana Dollar
1 Philippine Peso = 0.15244 Hong Kong Dollar
1 Philippine Peso = 0.45638 Honduras Lempira
1 Philippine Peso = 0.12402 Croatian Kuna
1 Philippine Peso = 1.19621 Haiti Gourde
1 Philippine Peso = 5.08551 Hungarian Forint
1 Philippine Peso = 263.17844 Indonesian Rupiah
1 Philippine Peso = 0.0682 Israeli Shekel
1 Philippine Peso = 1.26328 Indian Rupee
1 Philippine Peso = 22.78407 Iraqi Dinar
1 Philippine Peso = 667.88363 Iran Rial
1 Philippine Peso = 2.04705 Iceland Krona
1 Philippine Peso = 2.48653 Jamaican Dollar
1 Philippine Peso = 0.01381 Jordanian Dinar
1 Philippine Peso = 2.1829 Japanese Yen
1 Philippine Peso = 2.01386 Kenyan Shilling
1 Philippine Peso = 1.33715 Kyrgyzstan Som
1 Philippine Peso = 78.73877 Cambodia Riel
1 Philippine Peso = 8.09352 Comoros Franc
1 Philippine Peso = 17.57126 North Korean Won
1 Philippine Peso = 21.9875 Korean Won
1 Philippine Peso = 0.00589 Kuwaiti Dinar
1 Philippine Peso = 0.01601 Cayman Islands Dollar
1 Philippine Peso = 6.51054 Kazakhstan Tenge
1 Philippine Peso = 161.47403 Lao Kip
1 Philippine Peso = 29.39672 Lebanese Pound
1 Philippine Peso = 2.99785 Sri Lanka Rupee
1 Philippine Peso = 2.29988 Liberian Dollar
1 Philippine Peso = 0.25908 Lesotho Loti
1 Philippine Peso = 0.05952 Lithuanian Lita
1 Philippine Peso = 0.01212 Latvian Lat
1 Philippine Peso = 0.02662 Libyan Dinar
1 Philippine Peso = 0.18372 Moroccan Dirham
1 Philippine Peso = 0.33809 Moldovan Leu
1 Philippine Peso = 1.01269 Macedonian Denar
1 Philippine Peso = 26.59117 Myanmar Kyat
1 Philippine Peso = 47.89145 Mongolian Tugrik
1 Philippine Peso = 0.157 Macau Pataca
1 Philippine Peso = 7.04803 Mauritania Ougulya
1 Philippine Peso = 0.65892 Mauritius Rupee
1 Philippine Peso = 0.3034 Maldives Rufiyaa
1 Philippine Peso = 13.98223 Malawi Kwacha
1 Philippine Peso = 0.37125 Mexican Peso
1 Philippine Peso = 0.0823 Malaysian Ringgit
1 Philippine Peso = 0.25884 Namibian Dollar
1 Philippine Peso = 6.89184 Nigerian Naira
1 Philippine Peso = 0.59176 Nicaragua Cordoba
1 Philippine Peso = 0.15391 Norwegian Krone
1 Philippine Peso = 2.0285 Nepalese Rupee
1 Philippine Peso = 0.02714 New Zealand Dollar
1 Philippine Peso = 0.00751 Omani Rial
1 Philippine Peso = 0.01952 Panama Balboa
1 Philippine Peso = 0.06338 Peruvian Nuevo Sol
1 Philippine Peso = 0.06228 Papua New Guinea Kina
1 Philippine Peso = 1 Philippine Peso
1 Philippine Peso = 2.05076 Pakistani Rupee
1 Philippine Peso = 0.07005 Polish Zloty
1 Philippine Peso = 109.88871 Paraguayan Guarani
1 Philippine Peso = 0.07106 Qatar Rial
1 Philippine Peso = 0.07576 Romanian New Leu
1 Philippine Peso = 1.11582 Russian Rouble
1 Philippine Peso = 16.21398 Rwanda Franc
1 Philippine Peso = 0.07321 Saudi Arabian Riyal
1 Philippine Peso = 0.15248 Solomon Islands Dollar
1 Philippine Peso = 0.26667 Seychelles Rupee
1 Philippine Peso = 0.13003 Sudanese Pound
1 Philippine Peso = 0.15841 Swedish Krona
1 Philippine Peso = 0.02638 Singapore Dollar
1 Philippine Peso = 0.01468 St Helena Pound
1 Philippine Peso = 0.43354 Slovak Koruna
1 Philippine Peso = 148.77001 Sierra Leone Leone
1 Philippine Peso = 10.91371 Somali Shilling
1 Philippine Peso = 405.15812 Sao Tome Dobra
1 Philippine Peso = 0.17083 El Salvador Colon
1 Philippine Peso = 10.05428 Syrian Pound
1 Philippine Peso = 0.25884 Swaziland Lilageni
1 Philippine Peso = 0.64526 Thai Baht
1 Philippine Peso = 0.04826 Tunisian Dinar
1 Philippine Peso = 0.04364 Tongan paʻanga
1 Philippine Peso = 0.07093 Turkish Lira
1 Philippine Peso = 0.13039 Trinidad Tobago Dollar
1 Philippine Peso = 0.58821 Taiwan Dollar
1 Philippine Peso = 43.69387 Tanzanian Shilling
1 Philippine Peso = 0.51738 Ukraine Hryvnia
1 Philippine Peso = 71.10504 Ugandan Shilling
1 Philippine Peso = 0.01952 United States Dollar
1 Philippine Peso = 0.57321 Uruguayan New Peso
1 Philippine Peso = 156.77469 Uzbekistan Sum
1 Philippine Peso = 0.19475 Venezuelan Bolivar
1 Philippine Peso = 443.49862 Vietnam Dong
1 Philippine Peso = 2.03026 Vanuatu Vatu
1 Philippine Peso = 0.0495 Samoa Tala
1 Philippine Peso = 10.83639 CFA Franc (BEAC)
1 Philippine Peso = 0.05271 East Caribbean Dollar
1 Philippine Peso = 10.75752 CFA Franc (BCEAO)
1 Philippine Peso = 1.96193 Pacific Franc
1 Philippine Peso = 4.87895 Yemen Riyal
1 Philippine Peso = 0.259 South African Rand
1 Philippine Peso = 101.31784 Zambian Kwacha
1 Philippine Peso = 7.0656 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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