Symptoms that could prevent you from doing physical exercises(1)

The Symptoms

Back pain

If you have been experiencing back pain for the last few months, accompanied by some urinary disturbances, such as more frequent urination and low abdominal discomfort, it is possible that you have been suffering from urinary tract infection (UTI). You need to consult a medical doctor, and, more often than not, he will request you to have examination of the urine, otherwise known as urinalysis. If it turns out that you haveUTI, then you will be prescribed with the most appropriate antibiotic(s).

If your back pain, however, is acute—that is, it happened so suddenly—then you need to consider compression of your spinal nerves. This consideration is most probable if you have a history of trauma or injury at the back. However, even if there was no trauma, you need to factor in spinal nerve(s) injury, and you need to consult a medical doctor who is either a general practitioner, neurologist, or rehabilitation medical doctor. If you have spinal nerve(s) injury, and you insisted on having your physical exercises, it is possible that you will injure yourself all the more, and you will aggravate your medical problem. Hence, prior to totally ruling out the possibility of spinal nerve(s) injury, you need to refrain from having physical exercises.

If it is confirmed that you have spinal nerve(s) injury, resulting from compression, the basic management is for you to have bed rest for at least seven days. It could be longer, depending on the severity of your medical problem. In addition, you will have sessions under the rehabilitation medicine department, wherein traction and physical therapy will be administered to you. You will be asked to report for physical therapy for around ten sessions—each session lasting for at least one hour. You will be taught how to perform the different physical therapies, and you will continue doing them at home.

Joint pain

If you have been experiencingjoint pain—whether acute or chronic—you need to refrain from having physical exercises. You need to consult a medical doctor first to find out what is your problem, and you will be prescribed with the necessary medications. If the pain is gone, then you can resume your physical exercises. If you insist to do your physical exercises, in spite of your joint pain, then you will aggravate your problem, and it will be harder to treat it.

Sudden weakness of one or more extremities

Sudden weakness of one or more extremities is a symptom that cannot be taken for granted. It could be a symptom of stroke (bleeding in the brain), especially if you have a history of hypertension and you have been taking medications for it—and worse, if you have not been taking medications in spite of knowing that you have hypertension. Immediately, consult a medical doctor so that your medical problem could be diagnosed at once. Refrain from doing your physical exercises because, if you do, you might aggravate your medical condition. Much worse, you will die from it.

Getting tired so easily

If you have been well and good, then suddenly in the last few days you have been experiencing easy fatigability or getting tired so easily, it is possible that your blood pressure has risen. Refrain from doing your physical exercises. Instead, consult a medical doctor, and have your blood pressure checked. If your blood pressure is higher than normal, then your medical doctor will surely prescribe you with the right medications. Take them regularly and faithfully! Once your blood pressure is controlled, you can return to the gym, and resume your workouts.

                                 (To be continued)


General guidelines on how to lose weight(2)

Limitation of fats in the diet



In the previous article [Powertec (136)], it was mentioned that your basis of subtracting the 500 calories should be from thetotal daily caloric intake(TDCI); however, in most instances, the computation of TDCI is so demanding and difficult for people, like you, who are on the go to keep up with the demands of daily living. In fact, you might need the help of a nutritionist-dietitian to compute for it.Thus, instead of TDCI, it is thetotal daily caloric requirement(TDCR)which is used.

Assuming that you opted to lose 1 pound per week, then you need to reduce your TDCR by 500 calories per day or 3,500 calories per week. Since you are moderately active, your TDCR should be 157 pounds x 15 giving a product of 2,355 calories; and since you are 38 years old, you need to subtract 100 from 2,355 giving a difference of 2,255[1]. If you have normal weight, the total number of calories that you need to take per day in order to maintain your normal weight is 2,255 calories; this is your TDCR; but since you are overweight, you need to reduce your TDCR by 500 calories per day [consult Powertec (136)for all the necessary tables].

Limitation of fat intake

To fast track your weight reduction, you limit your fat intake to 10% of the TDCR; hence, 10% of 2,255 is 225.5 or 226 calories which is equivalent to 25 grams of fat per day, derived from dividing 226 by 9. You need to take only 25 grams of fat per day which means limiting your fat intake to 10% of the TDCR. This is the smallest amount of fatintake allowable to you; if you take less than 10%, you will suffer from some vitamin deficiencies, especially linked to the fat-soluble vitamins [1].

If you used to take 80 grams of fat per day, but now you are taking only 25 grams per day, then you are reducing your food intake by 495 calories per day derived from multiplying 55 (the difference of 80 – 25) grams of fatby 9 calories. If you multiply 495 by 7 days, then you are losing approximately 3,500 calories per week which could reduce your weight by 1 pound per week. This means that even if you will not reduce your protein and carbohydrate intake, the reduction in fat intake is enough to effect reduction in your weight.

In the preceding example, you limited your fat intake to 10%. If you want to use 20% or 30%, then it is also acceptable; however, you now need to reduce also your protein and carbohydrate intake, enough to give a total of 500 calories of daily reduction in your TDCR.

When you have reached your ideal weight, you now shiftto consumingyour total TDCR which is 2,255 calories. You need to take foods whose total caloric contribution will be 2,255. You do not need to reduce it; otherwise, you become underweight.

Ways of reducing fat intake

  1. Avoid deep-fried and fried foods;
  2. Take fatty meats, lard, butter, cheese, cream, whole milk, egg yolk, vegetable oils, nuts, chocolates, avocados, olives, and margarine [1] in moderate amounts;
  3. When buying packed foods, read the “Nutrition Facts” and find out the saturated fat It should contain less than 10% of saturated fat; and
  4. When buying packed foods, select those not containing trans-fatty acid and hydrogenated fats.


  1. Roth, Ruth A. Nutrition and Diet Therapy. Singapore: Delmar Learning, 2007.

General guidelines on how to lose weight(1)

Limitation of fats in the diet

One of the ways of facilitating your weight reduction is to focus on the limitation of fat intake. This is very effective because one gram of fats could give you 9 calories of energy whereas protein and carbohydrates could only give you 4 calories per gram. Thus, if you limit your intake of fats, your losing calories—and subsequently your weight—would be faster than when you solely restrict your protein or carbohydrate intake.


Determine how many calories you need to maintain your ideal weight. You can look at your ideal body weight in the ensuing Table 1[1]USDA Acceptance Weights for Adults

*The higher weights in the ranges generally apply to men, who tend to have more muscle and bone than women; the lower weights more often apply to women [1].

To find your calorie needs, multiply your ideal weight by 15 if you are moderately active or by 20 if you are very active[1].

From that total, subtract the following according to your age:

                              Age 25-34, subtract 0

                             Age 35-44, subtract 100

                             Age 45-54, subtract 200

                             Age 55-64, subtract 300

                              Age 65+, subtract 400[1]

To find your fat-gram allowance, multiply your daily calories by the percentage of fat desired (10%, 20%, or 30%); then divide by 9 calories/g[1].


Suppose you are male, 38 years old, with height of 5’ 4”,  with present weight of 170 pounds, and moderately active. Firstly, you want to find out if you are overweight, underweight, or with normal weight. So you look at Table 1, and you find out that the maximum weight that you should have is 157 pounds. Offhand, you are overweight by 13 pounds. Therefore, the program that you will need is weight reduction.

Ideally, you need to lose 1-2 pounds per week; thus, if you prefer to lose 1 pound per week, then you will need 13 weeks or approximately three months to normalize your weight. If you want to accelerate your weight reduction, you can target to lose 2 pounds per week, and you need around 6-7 weeks or 1 ½ months.

Before proceeding with the discussion, you need to understand two technical terms: (1) total daily caloric intake (TDCI), and total daily caloric requirement (TDCR). TDCI refers to the actual number of calories that you take each day, while TDCR refers to the number of calories that you should take each day to maintain your ideal weight [Please consult Powertec (20)].

Since you are overweight, it is safe to assume that your TDCI has been very much higher than your TDCR. You have been taking more calories than what you need, or more than what you can burn. Thus, the excess calories are stored and deposited in your body making you heavier than your ideal weight. Therefore, in your weight reduction, the basis of subtracting the number of calories that you need to slice off each day should be from the TDCI.



  1. Roth, Ruth A. Nutrition and Diet Therapy. Singapore: Delmar Learning, 2007.

Definition of, and lifestyle intervention measures for, prediabetes


Prediabetes is defined as a medical condition wherein your fasting blood sugar is over the normal values, but you are not yetclassified asdiabetic[1]. It is therefore a stage wherein you are about to enter the population of diabetic patients. While it is true that you are not yet adiabetic, this is the right time to implement some intervention measures so that your medical condition will not get worse and will not be transformed into Type 2 diabetes mellitus, when the management is more complicated and more expensive.

To find out if you are a prediabetic or not, you can request your medical doctor to prepare for you a laboratory order for blood chemistry examination, wherein fasting blood sugar (FBS) is one of the tests. If the result of your FBS is between 70-105 mg/dl, then you have normal values. If the value is equal to or greater than 126 mg/dl, then you might have diabetes mellitus. If the value lies between 105 and 125 mg/dl, then you are a prediabetic.If you are a prediabetic, you can do a number of things so that your condition will not get worse—if not lowering your fasting blood sugar to normal level.

Lifestyle intervention measures

Engage in regular physical exercisesand burn your excess abdominal fat[1]

If your waist circumference is 35 inches or longer if you are a woman or 40 inches or longer if you are a man, it is highly probable that you have abdominal fat which needs to be shed off. (Consult Powertec 112, 113, 114, 115). You need to do some abdominal exercises and regular walking. If you would like to do some other forms of physical exercises that you enjoy, then do them! For as long as you can afford to do a particular physical exercise, you are not restricted to do it because as a prediabetic you really need to have regular and periodic physical exercises. By doing this, you will burn your excess abdominal fatand you will increase the competence of your insulin—a substance needed by your cells to pick up your sugar in the blood.



Reduce your weight if you are overweight[1]

If you are overweight, then you need to do some dietary and physical exercises programs that will lower your weight. Consult Powertec 20, 21, 22on how to implement these programs. Being overweight predisposes you to acquire Type 2 diabetes mellitus.

Reduce your fat intake[2]

If you are a prediabetic, you need to have dietary modification which includes reduction in yourfat intake. As much as possible, yourfat intake is composed mainly of the unsaturated fatty acids which include both the monounsaturated and polyunsaturatedones. (Consult Powertec 63). You can take some amount of saturated fatty acids, though, because you also need them to maintain your health.

Increase fiber in your diet[2]

If you are overweightand prediabetic, it is recommended thatyou increase the amount of fibers in your diet. Foods rich in fibers are apples, peaches, plums, prunes, bananas, oats, barley, dried peas, beans, lentils, vegetables, brown rice, nuts, and seeds. (Consult Powertec153). If the amount of fibers in your diet is relatively significant, unknowingly, you will reduce the number of calories that you will take in every meal, thereby helping in your weight reduction.

Avoid simple carbohydrates

You need to avoid simple carbohydrates, such as candies, chocolates, cakes, honey, soft drinks, ice cream, and table sugar. Avoid putting sugar in your coffee. If you are very fond of fruits, avoid the sweet ones, such as grapes, mangoes, and pineapple. If you take a lot of simple carbohydrates, your blood sugar will immediately rise up.





  1. Pratley RE, Matfin G. Pre-diabetes: clinical relevance and therapeutic approach. British Journal of Diabetes and Vascular Diseases. 2007;7(3):120-129.

The relationship between saturated fatty acids and cholesterol

Medical importance of saturated fatty acids and cholesterol

In the development of diseases of the heart and blood vessels, otherwise known as cardiovascularproblems, two substances take the center stage. These are: (1) saturated fatty acids, and (2) cholesterol. Their relationship on how they could possiblywreak havoc toyourcardiovascular system will be examined in this article.

Unhealthy alliance between the saturated fatty acids and cholesterol

Biochemically, saturated fatty acids promote the formation of the so-called very lowdensity lipoproteins (VLDLs) which containrelatively more cholesterol, and they are used by the body at slower rate than the bigger lipoproteins [1]. Since theVLDLsare not immediately used by the body, the cholesterol molecules that they are carrying willbe depositedin the peripheral tissues instead, leading eventually to diseases in the heart and blood vessels.

The strongest link between saturated fatty acid and cholesterol has been established by some epidemiological studies wherein it was found out that high intake of saturated fatty acids led to increased level of the low-density lipoprotein (LDL) cholesterol[2]which is considered as “bad” because it brings and deposits cholesterol in the peripheral tissues, such as the muscles and blood vessels—among other organs.

To avoid the unhealthy effects of saturated fatty acids, therefore, it is recommended that they should be substituted with unsaturated fatty acids in the diet[1]. In Powertec (63), concreteexamples of the different sources of each type of fatty acid were written; all you have to do is to take more of the foods containingunsaturated fatty acids and less of the saturated ones.

It has to be emphasized, however, that total and absolute removal of saturated fatty acids from the diet is not recommended because if that is resorted to, you may experience some forms of chronic diseases which could be due to lack of intake of saturated fatty acids. There are different kinds of saturated fatty acids, and until now there are still questions on how each one contributes to the maintenance of your health. It is unwise, therefore, that you completely remove them from your diet[2].


Recommended apportionment of your food groups

To meet your daily energy and nutritional requirements—and thus reducing your risk of developing chronic deficiency disorders—the National Academies Institute of Medicine recommends the following breakdown of apportioning the different food groups as sources of your energy: 45-65% of your calories must come from carbohydrates, 20-35% from fat, and 10-35% from protein[2].

To give you hint on how you could implement the aforestated recommendation, it is necessary and highly recommended that you undergo blood chemistry examination, complete blood count, and urinalysis. You may consult your medical doctor, and request him to prepare laboratory order for you. Submit this order to any certified medical laboratory so that the tests will be performed. Upon receiving the results, you go back to your medical doctor for his prescriptions and/or advise.

Nutritionally, however, if the level(s) of your cholesterol and/or triglycerides is/are high, then limit your fat intake to 20%, instead of the maximum recommended value of 35%. In addition, as much as possible, that 20% of fat should consist mainly of the unsaturated fats—which could be in the form of monounsaturated or polyunsaturated fats {Consult Powertec (63)}.

If the level(s) of your cholesterol and/or triglycerides are normal, your blood pressure is normal, and your liver enzymes (SGPT and SGOT) are normal, you can afford to take dietary fat at a maximum level of 35%.To help you prepare your diet, you can consult a certified nutritionist-dietitian. He/she can help you select the proper kind and quantity of foods that you need to take to meet the 20% or 35% of fat in your diet.



  1. Murray, Robert K., Daryl K. Granner, Peter A. Mayes, and Victor W. Rodwell. Harper’s Biochemistry. Appleton and Lange: Stamford, Connecticut, 2000.
  2. Bruce J, Dillard, CJ. Saturated fats: what dietary intake? The American Journal of Clinical Nutrition. September 2004;80(3):550-559.

Nutritional guidelines to prevent heart diseases(Part 2)

Limit your intake of salt

As mentioned and discussed in Powertec 152, increased intake of salt during yourelderly life may increase your blood pressure (hypertension) because your kidneys could not eliminate as much salt as they used to be from your body. When you start to experienceit and it remains unchecked and untreated for several number of years, your heart enlarges, and you have what is called in medicine as cardiomegaly. When you have this medical condition and still you refuse to take the necessary medications or fail to take them, your heart will eventually fail, and you have the condition medically known as heart failure. You may die from it.

It is clear from the preceding section that too much intake of salt from your diet could lead to a heart disease; therefore, immediately after knowing that you cannot afford to take excess salt, you need to exert extra caution and effort in determining which food(s) to take and not to take.

Increase your intake of foods rich in fiber

Beneficial effects

Dietary fibers are substances present in foods which are not digested in your gastrointestinal tract (GIT). This means that they stay in, and pass through, your GIT without being digested and transformed into another substance. They remain as they are, without contributing any substance, vitamins, or minerals to your body. However, they have the following important functions:(1) they increase the bulk of your stool, leading to promotion of your bowel movement, and thus preventing constipation and colon cancer, (2) prevent the absorption of cholesterol, which is incriminated as one of the causes of diseases in your heart and blood vessels[1], and (3) lower the total food calories that you will take each daycausing you to lose weight and have lower blood glucose.

Since the fibers remain undigested in your GIT, they form greater portion of your stool; since your GIT is sensitive to the volume of your stool, the bulkier your stool is, the more your GIT will contract, and your stool will be finally squeezed out into the outside. Hence, if you have on and off constipation, taking adequate amount of fibers daily will help you overcome it. When you have regular bowel movement, the time contact between your stool and the inner lining of your intestine is shortened. With this, the chance that your food—which could be an unhealthy food—willinduce the start of cancer in your intestine will be lessened. Hence, you will be protected from it. In addition to your protection from constipation and cancer, fibers will help you avoid being overweight and having high blood glucose. These take place because more fibers in the diet will make you feel full from the food that you have been eating sooner than when there are no adequate fibers.As a result, you will eat less than when your diet is fiber-free.

Types of fibers

Although dietary fibers could not be digested, some of them could be dissolved in water, while others remain undissolved. Hence, there are two types of fibers: (1) water-soluble, and (2) water-insoluble. Examples of each type are listed in Table 1 below:

Food sources of dietary fibers                             (End of a series of 2)


  1. Roth, Ruth A. Nutrition and Diet Therapy. Singapore: Delmar Learning, 2007.

Nutritional guidelines to prevent heart diseases(Part 1)

Eat foods low in saturated fat and cholesterol

The quantity and quality of foods that you take play a great role in the development of medical problems, such as heart diseases, andit has been established in several researches that foods rich in fatsand cholesterol are notorious and paramount in doing so. However, only the saturated fatshave been found to contribute in the development of heart diseases—and not all forms of fats. The so-called unsaturated, consisting mainly of themonounsaturated and polyunsaturated fats, are not incriminated as possible causes of the said diseases; therefore, they can be taken in moderate amounts.

Cholesterol is a fatty substance (lipid) which is either produced in the body or taken from foods. Biochemically, they can be formed in your body from saturated fats that you have previously taken in. This is the reason why you are often advised to limit your intake of red meat, such as beef, pork, and lamb, because they contain a lot of saturated fats. Another way of having increased cholesterol in your body is taking a lot of foods rich in it, such as quail and chicken eggs, animal-derived cooking oil, cookies and butter, and many more.

To help you avoid taking foods rich in saturated fat and cholesterol, every time you buy a packed food from a supermarket or a store, always look at the “Nutrition Facts”, and find out the saturated fat and cholesterol contents of the food stuff. Select the foods that contain the least amount of saturated fat and cholesterol. Therefore, it is not advisable that you go shopping for foods with very limited time to do it! Allot adequate time for your shopping, especially if your intention is to buy foods for yourself and your family members.

Limit your intake of salt

As you grow older, the capacity of your kidneys to eliminate excess salt that you took in from your diet is decreased. For this reason, you will reach a certain age wherein you retain unwanted salt because your kidneys could not eliminate them. When the concentration of salt in your blood is higher than what is normally needed, water which is normally inside your different cells will now enter your blood vessels, and this movement of water will increase your so-called intravascular volume—the blood volume inside your blood vessels—leading to increase in your blood pressure. Thus, when you realize that you cannot afford to take in more salt than what you used to do, limit your salt intake.

There are many ways of avoiding taking in more salt that what you need. Firstly, avoid eating out as much as possible. The reason for this is that you cannot control the amount of salt that is mixed in your meals in the restaurants and other establishments which cater to serving foods to customers, in contrast to what is cooked at home wherein you could instruct your cook to limit the amount of salt admixed in it. Secondly, if you are eating out and find out that the food(s) you ordered is(are) very salty, discontinue taking it (them)! It seems that you would be wasting money when you do it! However, it is good for your health, and it will prevent you from having your blood pressure increased! Thirdly, whenever you buy packed food, always look at the “Nutrition Facts”, and look at the salt or “sodium” content. Select food(s) with the least amount of salt—less than 7% as much as possible. Expect, however, that when you are buying processed food(s), that the salt content is relatively high; thus, as much as possible, resort to buying fresh foods and cook them at home—if needed.

(To be continued)

The components of wellness program[1](Part 3)

“Work to balance the stresses and joys of work, friends and family” [1]

When you workin a corporate setting or otherwise, generation of stress cannot be avoided. It will inevitably take place because there are deadlines to be met and—if you are a supervisor—there are subordinates to contend with. However, to balance out the adverse effects of stress, you need to generate joy and contentment in yourself and among your co-workers. This is easier said than done, but the secret of having joy in the midst of your workplace, family, and friends is to practice openness, transparency, and good communication skill.

In a corporate setting, joy and contentment could be generated and spread if you—yourself—have it. Being happy and contented is very “infectious”, especially if you are a supervisor! If your subordinates see that you are in good mood, they will, in turn, reciprocate what you feel, and they would show the same feeling in the workplace. If you are a very sensitive person—and this is expected of from a supervisor or manager—you should be able to immediately sense the general mood of your working environment. If, in spite of your move to disseminate joy and contentment in the workplace, there seems to be something preventing it, then find out what it is. More often than not, some of   your staff have personal or work-related problems, and you need to find out.

After pinpointing those who have problems, you need to talk to each one of them, and find out what is bothering them. This is now the start of “good communication”. Once you have understood their problem(s), then you can address them accordingly. When the problems are solved, then expectedly the mood in your workplace will turn for the best. Always remember that staff with problems—related with you as a supervisor or not—are problematic employees! Talk to them and help solve their problems.

Similar to the workplace, in your family and among your friends, there are a number of individuals to contend with. You can apply the same techniques of disseminating joys and resolving impediments to having it.

Engage in regular physical exercises

The role of regular physical exercises in the promotion of health has been fully established by scientific researches. There is no doubt about it. Thus, after consulting some experts or websites, you need to start having regular physical exercises. One of the experts that you need to consult is a medical doctor who will examine and tell if you are medically allowed to engage in regular physical exercises.Once he issued you with medical clearance to have gym exercises, then you can start.

Regular physical exercises are not only good for your muscles and bones; they are also needed in the conditioning of your heart. In addition, they relax your whole body and refresh your mood.

Take your meals on time

It was mentioned in the preceding that you need to take your regular meals. Such advice is not complete because in addition to having regular meals, you need to take them on time. There are times that you do not have the desire to take your meal yet because you are not hungry. You delay your meal until you really feel the so-called hunger pangs. This is not advisable. If the time for your regular eating has come, take your meal even if you are not so hungry. If you want you can reduce the amount of food that you will take; but still, take your meal on time and avoid starving yourself.



  1. Glover, Bob, Shepherd, Jack, and Glover, Shelly-lynn Florence. The Runner’s Handbook. New York: Penguin Books USA Inc., 1996.




The components of wellness program[1](Part 2)

“Do not abuse alcohol or drugs, and do not use tobacco in any form”[1]

The worst side effect of drinking too much alcohol is the development of liver cirrhosis. In this medical condition, there is extensive generation of fibers and scarring in your liver such that at certain point the flow of blood through it is partially or totally obstructed. When this takes place, the pressure of blood in the other blood vessels increases, leading to bleeding in the esophagus which could ultimately cause death.

Use of addictingdrugs could also cause a lot of undesirable effects on your health. Some of these adverse effects are feeling of drunkenness, talkativeness, blackouts, violent withdrawal symptoms, and even death due to overdose.The ten most commonly prescribed addicting drugs are the following: (1) Xanax (alprazolam), (2) Klonopin (clonazepam),(3)Valium (diazepam), (4) OxyContin (oxycodone), (5) Percocet (oxycodone), (6) Demerol (pethidine),(7) Darvocet (propoxyphene + acetaminophen), (8) Codein, (9) Adderal (amphetamine), and (10) Ritalin (methylphenidate)[2].Whenever a medical doctor prescribes you with a drug, try to know its nature, specifically its side effects.

The use of tobacco—in whatever form—is also discouraged because it has been scientifically established that it causes bronchogenic carcinoma in the lungs.

“Have regular medical and dental examinations”[1]

Annual medical examination is very important for you [Consult Powertec (127-133)]. It is meant to find out what are your ongoing and future medical problems; therefore, management could be started at the soonest time possible. By the same token, you need to have annual dental examination because a lot of medical problems arose from dental diseases. You may have kidney infection because you have been having dental problem!

“Work to develop an optimistic attitude and a sense of humor”[1]

Before starting on a project, have an optimistic frame of mind. You must believe that it will succeed because you know that you have planned for it, and have thought it out, so well. At the same time, practice the art of having a sense of humor because it could be your tool to fight out pressure in your daily life. Have laughter in your midst! Surely, you will be relaxed and refreshed to start doing again your work. Always remember what others say that laughter is the best medicine!

“Take minor upsets in stride”[1]

Whenever you are in a group—working in a corporate setting, for example—there is a great possibility that you will be upset by someone! Surely, your day is destroyed! However, the best approach to this situation is to take it in stride. You may try to explain your side, and point out what is wrong with what he did to you. But if the exchanges of justifications and excuses seem to have no end, it is better that you leave it as it is and end the discussion. Anger is at times cannot be avoided, but if done most of the time, it could increase your blood pressure. You may even die from it!

“Seek support from friends or family, or professional help, to deal with more serious stress”[1]

There are situations when the stress being generated is beyond your capability to solve.Do not hesitate to seek help from your friends and family members. They may have good ideas how to solve your problem. However, if they cannot help because your problem is so serious, then seek the assistance of a professional, such as a medical doctor or a psychologist. As soon as possible, solve your problem because if it is delayed, your condition might   deteriorate further.


  1. Glover, Bob, Shepherd, Jack, and Glover, Shelly-lynn Florence. The Runner’s Handbook. New York: Penguin Books USA Inc., 1996.

Krucik GT, Krans B. The most addictive prescription drugs on the market.

The components of wellness program[1](Part 1)

“Take frequent time outs—vacations, exercise breaks, regular family activities—to help overcome stress”[1]

Too much preoccupation with your work will generate boredom and lack of self-fulfillment in your life. At the end, stress is in your midst, and you will lose the energy and enthusiasm to work. To renew your zest in doing what you have been doing—and thus reducing stress—you need to break your routine, and look at new horizons, very much different from what you have been seeing day in and day out. These new horizons could be in the form of vacations, participation in sports, joining parties with friends and regular family members.

“Eat a balanced diet low in calories, fat, sugar, salt, and cholesterol but high in fiber and complex carbohydrates”[1]

It was emphasized in previous articles of Powertec that your diet should be low in calories so that you will not gain weight. In addition, it was also stressed that your diet should be low in fat, especially the saturated fat, so that you will avoid contracting diseases related to the heart and the blood vessels. Regarding intake of too much simple sugar, it should be avoided so that if you are prone to having diabetes mellitus, you will avoid having it, or—at the very least—you will delay its full development. Restriction of salt intake is encouraged so that you will not develop hypertension, and the same reason applies to restricting the intake of cholesterol-rich foods.

“Start each day with a healthy breakfast”[1]

When you take your breakfast, you are actually breaking your fasting because from the time you took your dinner up to the time you take it—your breakfast, the time difference is around twelve hours. Therefore, if you miss it, you will be depriving your body with the much needed nutrients, which were not supplied to it in the last twelve hours. Take your breakfast before you hit the road!

“Eat regular meals”[1]

You have three regular meals, and you need to take them on time. There are occasions, though, when you are so busy that you do not have the time to prepare or buy your meal(s). Your tendency will be to replace your breakfast or lunch with crackers or some drinks or some fast foods. Of course, you will feel full after eating or drinking them. However, it is not balanced. It may not contain the three food groups and the right number of calories that you need. Regular meals imply that they are balanced!

“Maintain a healthful weight”[1]

When you meet the phrase “healthful weight”, it is referring to the so-called ideal body weight (IBW). Your IBW depends on the following: (1) height, (2) sex, and (3) degree of daily activity. The higher you are, the greater will be your IBW. If you are male, your IBW is greater; and the more active you are in your daily chores, yourIBWneeds to be higher [Consult Powertec (20) on how to compute for yourIBW].

Your IBW is so important because it serves as an indexof predicting what diseases you will have if not corrected at the soonest time possible. If you actual weight is greater than your IBW, then you are prone to have hypertension, heart diseases, diabetes mellitus, joint and bone problems, and possible bone fractures.

“Sleep seven to eight hours a night”[1]

The positive role of adequate and solid sleep is undeniable. Surely, you have experienced lack of sleep, and you know very well the consequences! The following day, you cannot concentrate on your work because you feel drowsy! Until and after you have gotten the right number of hours of sleep, you will not be effective. Thus, do not miss your sleeping time!


  1. Glover, Bob, Shepherd, Jack, and Glover, Shelly-lynn Florence. The Runner’s Handbook. New York: Penguin Books USA Inc., 1996.