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Published: 13 June 2017

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Almost everybody knows that exercise is good for the body, but not everyone likes to run, dance, lift weights or simply to walk the extra mile.

Although the health benefits of regular exercise and physical activity are hard to ignore, many of us may have even tried changing our routine but kept sliding back to old behaviors eventually.

Exercise doesn’t need to be such an all or nothing commitment, as it can be a fun time to socialize with friends and working out with others can help keep you motivated.

If you haven’t exercised before or you’ve tried an exercise program in the past and was unable to stick with it, it’s important not to set unrealistic goals.

Committing to exercise for an hour a day in a gym may be too challenging at first, as compared to committing to 10 minutes just three or four times a week which is more manageable.

Once these short windows of activity become a habit and you start experiencing the benefits, it’s easier to progress to the next level.

Find an exercise that you enjoy doing which could be as simple as a walk, or as unique as washing the clothes while mopping the floor.

If you don’t already have an exercise hobby yet, there are a variety to choose from that are both fun and healthy.

Remember that if you hate what you are doing, you are far less likely to stay engaged.

Look at your daily routine and consider ways to sneak in a physical activity here and there.
Bear in mind that even very small activities can add-up over the course of a day.

In and around your homes, you can clean the house, wash the clothes, tend to the yard and garden, mow the lawn with a push mower, sweep up the sidewalk or patio with a broom.

At work and on the go, you can look for ways to walk or cycle more.

For example, walk to an appointment or use the stairs, briskly walk to the bus stop then get off one stop early, park at the back of the lot and walk into the store or office. Take a vigorous walk during your coffee break or walk while you’re talking on your cell phone.

With friends or family, you can walk or jog around an open field or park with your husband, kids or friends, make a neighborhood bike ride part of weekend routine. Play tug-of-war with your children in the yard, play exercise video games or walk the dog together as a family.

While watching TV, you can gently stretch while watching your favorite show, do push-ups, sit-ups or lift light weights during the commercial breaks. You’ll be amazed at how many repetitions you can fit in during the commercials of a half-hour show.

On weekends that you cannot watch your favorite telenovela, turn off the TV and take a walk outside the house.

Making lifestyle and behavior changes is not easy.

But over time, as you continue to exercise, you’ll start to reap the physical and mental health benefits and improve your performance.

Soon enough, you’ll be able to exercise longer and harder and have the confidence to try new activities.

For more information on food and nutrition, contact: Dr. Mario V. Capanzana, Director, Food and Nutrition Research Institute, Department of Science and Technology, General Santos Avenue, Bicutan, Taguig City; Telephone/ Fax Nos: 837-2934 or 837-3164; Direct Line:839-1839; DOST Trunk Line: 837-2071-82 local 2296 or 2284; e-mail: This email address is being protected from spambots. You need JavaScript enabled to view it. or at This email address is being protected from spambots. You need JavaScript enabled to view it.; FNRI-DOST website: http://www.fnri.dost.gov.ph. Like our Facebook page at facebook.com/FNRI.DOST or follow our Twitter account at twitter.com/FNRI_DOST. (DOST-FNRI S&T Media Service: Press Release –DIVORAH V. AGUILA)

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Published: 13 June 2017

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Nagpaplano ba kayong mag outing o magkaroon ng family gatherings ngayong summer?

Kung outing ang pag-uusapan ang laging nasa isip natin ay swimming at masasarap na pagkain na nababagay dito.

Wala na ngang sasaya pa sa paglalangoy sa beach o sa pool at ang pagkain ng mga summer foods.

Ngunit huwag natin kalimutan ang food safety o kaligtasan ng pagkain sa panahon ng tag-init o summer.

Ang pagkain ay dapat laging malinis, mula sa paghahanda hanggang sa pagkonsumo.

Mas lalong dapat maging maingat kapag magluluto ng pagkain sa labas o outdoors.

Narito ang ilang paalaala tungkol sa ligtas at malinis na paghahanda ng pagkain ngayong summer:

• Panatilihing malamig ang mga pagkaing tinuturing na cold foods. Gumamit ng coolers at lagyan ng maraming yelo. Ilagay ang coolers sa lugar na di naiinitan. Dagdagan pa ng yelo kung tunaw na ang yelo sa coolers. Ang pinakamainam upang mapanatiling malamig ang pagkain tulad ng tinamplahang karne, manok at isda ay iimbak muna sa freezer para maging frozen bago ilagay sa coolers.

• Unahing kainin ang mga pagkaing madaling masira at ihuli ang mga pagkaing di madaling masira.

• Baunin sa picnic o sa outing ang mga pagkaing di madaling masira tulad ng adobong baboy o manok, inihaw na baboy o isda, sariwang prutas at gulay.

• Hugasang mabuti ang prutas at gulay bago i-empake.

• Kung mag-iihaw, panatilihin muna ang pagkaing iihawin sa loob ng coolers at ilabas lang kung kailan iihawin na ang mga ito.

• Kung maghahanda ng pagkain, panatilihing malinis ang lahat ng kagamitan. Maghugas ng kamay bago hawakan ang pagkain.

• Ilagay sa malinis na lalagyan ang inihaw na pagkain. Huwag gumamit ng parehong pinggan para sa hilaw at lutong pagkain.

• Uminom ng malinis na tubig o magdala ng bottled water

Ayon sa ika-anim na mensahe ng Gabay sa Wastong Nutrisyon para sa Pilipino, kumain ng malinis at ligtas na pagkain lamang upang maiwasan ang sakit na sanhi ng maruming pagkain at tubig.

Para sa karagdagang impormasyon tungkol sa pagkain at nutrisyon, lumiham o tumawag kay Dr. Mario V. Capanzana, Director, Food and Nutrition Research Institute-DOST, Bicutan, Taguig, Metro Manila, Tel. No. 837 2934 or 837 2071 loc. 2287, email: This email address is being protected from spambots. You need JavaScript enabled to view it., o This email address is being protected from spambots. You need JavaScript enabled to view it.. Maaari ding bisitahin ang FNRI website: http://www.fnri.dost.gov.ph. I-like ang aming Facebook page sa facebook.com/FNRI.DOST o sundan kami sa aming Twitter account sa twitter.com/FNRI_DOST. (DOST-FNRI S & T Media Service: Press Release – MA. IDELIA G. GLORIOSO)

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Published: 13 June 2017

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Ang Gabay sa Wastong Nutrisyon para sa Plipino o 2012 Nutritional Guidelines for Filipinos na binalangkas sa pamumuno ng Department of Science and Technology’s Food and Nutrition Research Institute ng (DOST-FNRI) ay binubuo ng sampung pangunahing rekomendasyon ng naglalayong itaguyod ang mabuting kalusugan at wastong nutrisyon ng mga Pilipino.

Ang ika-anim na gabay ay nagsasaad na “Kumain ng malinis at ligtas na pagkain at tubig upang maiwasan ang diarrhea at iba pang sakit na nakukuha sa kontaminadong pagkain at tubig”. Layunin ng mensahe na ito na ipabatid ang mga paraan kung paano maiiwasan ang mga sakit na nakukuha sa kontaminadong pagkain at tubig. Ipinababatid din ng gabay na ito ang iba’t-ibang pinanggagalingan ng kontaminasyon ng pagkain.

Ang food-borne disease o mga sakit na nakukuha sa pagkain at tubig ay resulta ng pagkonsumo ng mga ito na:

• galing sa hayop na may sakit bago pa ito katayin

• kontaminado ng mga organismo dala ng mga insekto, langaw, ipis o daga

• kontaminado dahil sa hindi ligtas at maayos na pamamaraan paghahanda at paghahain ng mga pagkain at tubig ng mga taong may kinalaman dito

• nagtataglay ng mga nakalalasong mga sangkap galing sa pagkain at tubig mismo o naidagdag nang hindi sinasadya.

Para sa karagdagang impormasyon tungkol sa pagkain at nutrisyon, lumiham o tumawag kay Dr. Mario V. Capanzana, Director, Food and Nutrition Research Institute-DOST, Bicutan, Taguig, Metro Manila, Tel. No. 837 2934 or 837 2071 loc. 2287, email: This email address is being protected from spambots. You need JavaScript enabled to view it., o This email address is being protected from spambots. You need JavaScript enabled to view it.. Maaari ding bisitahin ang FNRI website: http://www.fnri.dost.gov.ph. I-like ang aming Facebook page sa facebook.com/FNRI.DOST o sundan kami sa aming Twitter account sa twitter.com/FNRI_DOST. (DOST-FNRI S & T Media Service: Info Bits - MARILOU R. GALANG)