What Makes a PUPian Healthy and Fit?

by Jhonie D. Marcos

The Polytechnic University of the Philippines, now soaring high on its 109th year, is an educational institution that molded and still molding aspiring professionals of the future through its Php12/unit tuition fee. It is an honor for me to be in this university as it really molded my third year in college and as what am I right now as a person.

But, really, to segue through a health and fitness post on this blog, I’ve compiled photos of activities that makes a PUPian healthy and fit (not to mention most of us are financially disadvantaged). Check this out!


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Sports activities/ others

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Photos: PUP Stolen Shots

PUP’s Pepsi Policy

by: Camille L. Santos

Iska: Pabili pong Coke

Tindera: Wala ng COke

Iska: Sprite na lang po

Tindera: Wala rin.

Iska: E ano lang po?



Maybe, for you it’s a big “why?” but I’m sorry I don’t know either the reason behind it. However, it is another story for what I’m after is the health effects that Pepsi products might bring to Isko and Iska.

In 109th year of existence of Polytechnic University of the Philippines and in my three years of being Iskolar ng Bayan, it is the first time that PUP did it. And another question is why Pepsi?

Pepsi is popular as the competitor of Coca-Cola. According to research, Pepsi is very high in sugar, therefore calories which if overdoses may contribute to, many health problems, e.g weight-gain, diabetes, hypertension.Pepsi contains phenylalanine l. Phenylalanine in large doses is an effective nerve gas. Theories suggest that this compound may increase the risk of ADHD . The caffeine in it is just over a cup of teas worth in every glass, caffeine is a nerve stimulant that can cause headaches, hyperactivity and a crash, same as sugar. Phosphoric acid over time can lead to heart palpitations. The heart rate goes up when you drink it instead of going down like it does with water, pure fruit juice and tea.

But wait! Pepsi also have  nutritious products that include fruits, vegetables, whole grains, low-fat dairy, nuts, seeds and key nutrients, with limits on sodium, sugar and saturated fat that meet global dietary requirements like the Tropicana which is 100% pure and natural orange juice. It provides a good source of potassium for heart health and an excellent source of Vitamin C.


They also have Lipton tea. Lipton tea offers the following benefits: refreshes and revives the body and mind; aromatically touches the sensory nerves to promote relaxation; good oral health; overall hydration that helps keep your skin healthy; promotes good heart health; and supports the immune system by aiding the prevention of infection.


So, there is nothing to worry. Pepsi is not just about their soda. They have a variety. And also, the PUP official will not let their students be in bad, as i believe.





Healthy Salsa for a Healthy Snack

by Jhonie Marcos

Hey there, health buddies! Check out this healthy salsa recipe that makes a good dip for chips and a lovely snack to go. Surely, this easy recipe will satisfy your cravings without taking away the nutrition you need the most.

Avocado and Mango Salsa


  • 1 mango, peeled and diced
  • 1 avocado, peeled and diced
  • 1 tomato, diced
  • 1 clove garlic, minced
  • 1 jalepeño, seeded and diced
  • 1/2 cup fresh celery, chopped
  • 1/4 cup fresh cilantro (parsley or kinchay), chopped 
  • 2 tbsp fresh lemon (or calamansi) juice
  • 1/4 cup onion,  chopped 
  • 1 tbsp olive oil
  • salt and pepper


In a large bowl, combine all the ingredients. Add salt and pepper to taste depending on your preference. You can also adjust other ingredients if you want. Best chilled for 30 minutes in the refrigerator so the ingredients can be well marinated.

Viola! Eat it as is, as a side dish, a comfort food, or with whole wheat chips, tacos or tortillas. The sweet, salty and tangy combination of flavors definitely makes this a winner.

Servings: 5 • Serving Size: 1/2 cup
Calories: 119.4 • Fat: 8.2 g • Carb: 12.6 g • Fiber: 3.4 g • Protein: 1.3 g

You’re Great, Yoga!

by: Camille L. Santos

September is not just a sign that Christmas is approaching. Did you know that it is also a National Yoga month? Yes, it is true. So before the month ends, let us pay tribute for  one of the best anti-stress and anti-aging exercise, the Yoga. Thus, here I am to give you ten  types of Yoga.

Anusara Yoga is a relatively new form of yoga (1997), which pairs strict principles of alignment with a playful spirit. Postures can be challenging, but the real message of Anusara is to open your heart and strive to connect with the divine in yourself and others.

Ashtanga (or Astanga) Yoga is the name given to the system of yoga taught by Sri K. Pattabhi Jois. This style of yoga is physically demanding as it involves synchronizing breathing with progressive and continuous series of postures-a process producing intense internal heat and a profuse, purifying sweat that detoxifies muscles and organs. The result is improved circulation, flexibility, stamina, a light and strong body, and a calm mind. Ashtanga is an athletic yoga practice and is not for beginners.

Bikram Yoga is the method of yoga that is a comprehensive workout that includes all the components of fitness: muscular strength, muscular endurance, cardiovascular flexibility and weight loss. The founder, Bikram Choudhury, was a gold medal Olympic weight lifter in 1963 and is a disciple of Bishnu Ghosh, brother of Paramahansa Yogananda, (Autobiography of a Yogi). One of the unusual but most beneficial aspects of Bikram’s yoga practice is the 95-105 degree temperature which promotes more flexibility, detoxification, and prevention of injuries. This is the only yoga style that specializes in using the heated environment.

Hatha is an easy-to-learn basic form of yoga that has become very popular in the United States. Hatha Yoga is the foundation of all Yoga styles. It incorporates Asanas (postures), Pranayama (regulated breathing), meditation (Dharana & Dhyana) and kundalini (Laya Yoga) into a complete system that can be used to achieve enlightenment or self-realization. It has become very popular in America as source of exercise and stress management. The ideal way to practice the Hatha Yoga poses (asanas) is to approach the practice session in a calm, meditative mood. Sit quietly for a few moments, then begin the series, slowly, with control and grace, being inwardly aware as the body performs the various poses selected for the practice session. Do not overdo the asanas or try to compete with others. Take it easy and enjoy.

Vinyasa covers basic poses and breath-synchronized movement. This variety of Hatha yoga emphasizes on the Sun Salutation, a series of 12 poses where movement is matched to the breath. It is good forbeginners and advanced yogis alike seeking to strengthen their bodies It helps to improve strength and flexibility, tones the abdominal muscles, and reduces the risk of heart disease, high blood pressure, and type 2 diabetes.

Restorative yoga is typically practiced with props, and involves only a handful of restorative posesyou’ll hold for extended periods of time — but you’ll really connect your mind with your body. Expect more poses that open the chest area for breath work and more lying down than in your typical practice.There’s no better practice late at night than restorative yoga. (It’s also great for people who have trouble falling asleep.)

Kripalu is called the yoga of consciousness. This gentle, introspective practice urges practitioners to hold poses to explore and release emotional and spiritual blockages. Goal-oriented striving is discouraged and precise alignment is not as important as in some other traditions. There are three stages in Kripalu yoga. Stage One focuses on learning the postures and exploring your bodies abilities. Stage Two involves holding the postures for an extended time, developing concentration and inner awareness. Stage Three is like a meditation in motion in which the movement from one posture to another arises unconsciously and spontaneously.

Kundalini practice concentrates on awakening the energy at the base of the spine and drawing it upward. In addition to postures, a typical class will also include chanting, meditation, and breathing exercises.

Power Yoga is essentially yoga with brawn. It’s the American interpretation of ashtanga yoga, a discipline that combines stretching, strength training, and meditative breathing. But power yoga takes ashtanga one step further. Many of the poses (also called postures or their Sanskrit name, asanas) resemble basic calisthenics — push-ups and handstands, toe touches and side bends — but the key to power yoga’s sweat-producing, muscle-building power is the pace. Instead of pausing between poses as you would in traditional yoga, each move flows into the next, making it an intense aerobic workout.

Christian Yoga is a wonderful way to enhance and deepen your faith, as you relax the troublesome body and mind through simple physical stretches and exercises. These can be called by whatever name a person is comfortable with, such as “Glory to God” stretching. The focus is Christian, and is simply using a proven knowledge base, yoga, to increase the health of the worshippers, and deepen the spiritual focus and benefits through full focus throughout, on Biblical teachings.






Be on time!


by: Camille L. SantosImage     A ton of home works to do, a nerve breaking memorization for the upcoming examination, a 32 pages book review.  When all these things come into your life in sequence, can you still eat on time?  maybe your answer is a resounding “NO!”  

     Yes, it is true that academic excellence is essential but nothing more is compare to health. So let me give you some negative effects of not eating on time for you to realize that you are abusing yourself.

  • Weight Loss because the body needs a certain number of calories each day. Calories are a measurement of energy. When the calories the body needs exceed the calories being consumed, weight loss occurs. Not eating for an extended period of time causes extreme and unhealthy weight loss.Image
  • Hypoglycemia, or low blood sugar, occurs when glucose levels in the body decrease. Foods like pasta, fruit and rice contain the most glucose. The body stores glucose in the liver. Not eating causes the body to deplete these stores from the liver, resulting in hypoglycemia. Dizziness, headaches and fainting are all symptoms of hypoglycemia.Image
  • Vitamin Deficiency. Vitamins, absorbed from food prevent disease, support growth and development, and support organ function. Vitamin deficiencies are a dangerous side effect of not eating. Vitamin A, found in spinach, carrots and milk supports the immune system and vision. Without a sufficient intake of vitamin A, the body’s immune system will weaken. According to the National Institutes of Health, night blindness is one of the first signs of a vitamin A deficiency. The B vitamins play an integral role in numerous bodily functions.
  • Physical Well Being. Strength, agility, coordination, endurance, speed and level of performance are all powered by the foods you eat. What you eat determines how you tackle your daily physical activities, including housework, your job, school, homework, shopping, caring for a family and exercise.Image
  • Mental Health. Food supplies the source of power for your brain as well as your body, and has a direct relationship to mental and emotional health and stability. Learning and memory, illnesses such as depression, schizophrenia, Alzheimer’s disease and Parkinson’s disease benefit from a healthy, reduced-calorie diet that includes a variety of colorful fruits and vegetables and fish high in omega-3 fatty acids, such as salmon.Image

  I understand your situation, I also experiencing those busy days however there is always a time for everything. Just be organize and always remember that before anything else EAT.

6 Reasons to Tell Yourself “I Should Work Out NOW”

by Jhonie Marcos

Exercise. Is it me or just hearing the word already sounds so tiring? I mean, really. It’s about working your ass off while you are also busy at school or at work. But, the question really is why do other people love the gym? Why some can’t survive a day without working out?

Being motivated on working out is not just about what’s on the exterior (e.g. being sexy, macho, etc.) but what’s deep down because we are human beings and we need it. So let’s get it on!

These are the 6 reasons to tell yourself that “I should work out now because…”:

1. “It will make me happy.” I mean this literally. After you exercise, you’ll feel awesome because of the happy hormones it releases as what studies confirm. You will definitely be the happiest after working out. Yeah!



2. “It will make my life easier.” Being fit increases your capabilities and can make you more progressive. Imagine if your professor or boss needs some help to carry something. You can definitely carry it up, dude, because you’ve become strong. You’ll also have some plus factor from you professor or boss.


3. “It will help me win at life.” You’re done with making life easier, now it’s time to win! If you can set and achieve goals on being healthy and fit through working out, I am sure to you that you can do the same on the outside world and other real life situations. Exercising, like our lives, is a cycle. You can push-up 200 times if you push-up, recover/rest, push-up, recover, till you’ve reached your goal. Winner!


4. “It’s for my family and friends.” People who are closest to you rely on your love, energy and compassion. Working out gives more positive outlook in life. And, it is always said that “love yourself first and everything else falls into line,” so as the people around you.

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5. “I can.” You are very fortunate, we are. If you still have all the abilities, why doubt on exercising? Thinking that you can is enough motivation for shaping up yourself. Thus, it’ll make you be better as what was stated earlier.



6. “I will be sexy.” Yes, you see it right! Not just sexy on the outside but the feeling is great. Work it out now because it’s attractive. Boom!



So, these are just few reasons from the millions of good one for you to work out immediately. Good luck! 






The GREEN Revolution

by Angelica Mercado

Hi, I hope you don’t mind if I sing a song for you. Okay here I go.

“Bahay kubo, kahit munti 
Ang halaman doon, ay sari sari ..”

Have you ever heard of this song. I bet you do. Even my five year old cousin managed to memorize it. I hear contestants of a noon time show mention it almost everyday. But do you know what those fruits and vegetables being mentioned in that song really was? Or shoud I say, do you have any idea how our body need those foods?


Singkamas or Turnips– This thirst quenching vegetable is low in calorie. It is also known for its dietary fiber. Thus, it can sufficiently satisfy hunger without being heavy on the belly. In lieu of which, this vegetable helps in reducing the risk of obesity, hypertension, and diabetes.


Talong or Eggplant – is a nutritious vegetable that has known medicinal values including its antioxidant activity and anti fungal properties. Dried juice of talong can also be used to treat body pains and fever.


Sigarilyas or Winged beans– The calcium present in these beans helps in the production and maintenance of the bones and provides strength to overcome diseases and weaknesses.


Mani or Peanut- are the best sources of protein in the plant kingdom. Peanuts are rich in heart-friendly monounsaturated fats and antioxidants such as oleic acid.


Sitaw or String beans– The antioxidant in this vegetable helps to prevent cholesterol from becoming oxidized. Oxidized cholesterol is able to stick to and build up in blood vessel walls, where it can cause blocked arteries, heart attack or stroke.


Bataw or Hyacinth bean– The stems of hyacinth bean is used for the treatment of cholera while the pods juice is use for inflamed throat and ears treatment.


Patani or Lima beans – A good source of magnesium, lima beans helps relieve fatigue, by promoting the relaxation of muscles, nerves and blood vessels.


Kundol or Ash gourd – It can be used for facial blemishes; moisturizing and skin softening use; anti-wrinkle and anti-aging skin properties; preventing sun damage.


Patola or Sponge gourd – it is good source of calcium and iron and an excellent source of phosphorus. A fair source of vitamin B.


Upo or Bottle gourd – it is useful in coughs, and as an altitude to certain poisons.


Kalabasa or Squash – beneficial at preventing cancer and lung disease,high blood pressure, heart disease, and type 2 diabetes.


Labanos or Raddish – increases the production of urine. It also help detoxify the blood and liver.


Mustasa or Mustard greens – useful in ridding off poisonous substances in the system. It is also valuable to pregnant women and for nursing mothers.


Sibuyas or Onions – Just by eating half a medium raw onion daily can significantly lower cholesterol and help prevent heart attacks.


Kamatis or Tomato– Tomato is a rich source of lycopene and eating tomatoes can reduce the risk of breast cancer.


Bawang or Garlic– Garlic could end your hair loss problems because of its high levels of allicin, a sulfur compound


Luya or Ginger– is claimed to have many medicinal value, from antibacterial, anti- inflamatory to anti nausea and treatment of sore throat.


Linga or Sesame – a very good source of manganese and copper, but they are also a good source of calcium, magnesium, iron, phosphorus, vitamin B1, zinc and dietary fiber.