“Eat breakfast like a king, lunch like a prince and dinner like a pauper.” This adage suggests that breakfast should constitute the most important meal of our daily diet, followed by lunch, and end off with a light dinner. Studies have shown that a healthy breakfast has wide-ranging benefits for the human body, such as supporting metabolism, boosting mental alertness and improving digestionsays Susan Bowerman, Senior Director of Worldwide Nutrition Education and Training at Herbalife.

Yet according to the Healthy Breakfast Survey conducted in 11markets across the Asia Pacific region by Herbalife, 21 percent of the Filipino respondents do not consume breakfast daily. While those who do, have an unbalanced meal that comprises mainly carbohydrates in the morning. Too often, breakfast is little more than toast, white rice, noodles or a cup of coffee, tea or chocolate drink – all of which digest quickly, leaving people hungry by mid-morning.

Skipping a breakfast meal might seem insignificant in the grand scheme of things, but the side-effects could be detrimental to your health in the long run. For a start, skipping your breakfast could lead to more cravings later in the day which makes it harder to manage your weight.

Bowerman adds, “In general, we tend to make bad food choices when we are starving, as we would be more likely to indulge in food. Also, research has revealed that skipping your breakfast could increase the risk of heart disease and diabetes.” By contrast, starting the day with a good breakfast has many benefits. Consuming your breakfast could do wonders for weight management, as food consumption releases gut hormones which control appetite, having a sustained effect throughout the day and helping to reduce the number of cravings. "Plus, there's less risk of heart disease and diabetes, while you can improve muscle health, memory, energy and mood by starting the day right.

A study published in the American Journal of Clinical Nutrition also found that people who consume a high-protein breakfast tend to eat fewer calories throughout the day compared to those who do not, due to the appetite-suppressing effect from dietary protein, thus providing satiety between meals. But how can we practically incorporate a healthy breakfast into our daily eating habits?

According to Herbalife’s Healthy Breakfast Survey, the top three motivators for Filipino respondents to adopt a regular breakfast diet are if consuming breakfast contributes to health and well-being; if their breakfast can help in giving them more energy; and if their breakfast can be made more accessible to them.

With this in mind, perhaps making a few simple changes to daily living might do the trick – such as waking up 15 minutes earlier, opting for a quick and nutritious breakfast fix, or getting a friend or loved one to join you for breakfast. While this marks a positive start to a long-term change in lifestyle habits, the type of breakfast choices one makes will also have an impact on overall health and well-being.

When it comes to selecting just what to eat for breakfast, Bowerman advocates following Herbalife’s Global Nutrition Philosophy, according to which our total daily calories should be comprised of 40 percent carbohydrates, 30 percent protein, and 30 percent fats, along with 25g of fibre and eight glasses of water. A healthy, balanced breakfast should provide you with an adequate amount of protein, while a few pieces of fruit or vegetables can provide sustained energy and fibre.

For healthy fats, nuts or avocado can serve as a delicious energy source for your body, adds Bowerman. And if time is pressing, consider having a protein shake, like the Herbalife Formula 1 Shake –which is easy to prepare and provides all the nutrients required to start your day right.

So, all you need to have a healthy breakfast each day is a little time and commitment. Choose ingredients that are enjoyable and nutritious, and you can make it a habit to start the day right and will soon enjoy the benefits as you feel and look better, with more zest for life.

Age may play a role in good health and fitness, but the number alone doesn’t define athletic performance. In the spirit of International Women’s Day this March, three female contenders of the recent Spartan Race in Pampanga, show that conquering the world’s most grueling obstacle course isn’t about seniority or youthfulness—it’s about having a passion for health and the right attitude towards adversity that matter most to overcome any challenge.

Only a number

International Wellness Coach Edna Hearsey Cross testifies to the importance of nutrition, exercise, and mindset to achieving great health and overcoming the Spartan Race. About 33 years ago, Cross suffered a major car accident that left her with mobility issues and pain. Before her ordeal, she had struggled with weight gain during two pregnancies, and had been going to a community gym to get back in shape. The incident only made the struggle more difficult as she depended heavily on medication to lead a normal life.

Fortunately, a fellow mom at the gym introduced her to a nutrition program that helped her get back on track. Soon she healed and regained her strength. It was then that she began developing a taste for adventure: “After recovering and feeling great with no pain I thought I should put myself to the test. I became confident to give it a go and see how far I can go.”

Now at 63, Cross continues to dare herself by competing in marathons and going around the world to climb mountains. Her secret lies in doing regular exercises such as running, yoga, and Pilates, powered by a daily dietary regimen that keeps her energized. To ready herself for more demanding activities like the recent Spartan Race Age Category, she joins a fitness community for bootcamp and obstacle training. She also makes sure to do lots of burpees in case she’s unable to do an obstacle.

Starting it young

On the other end of the age spectrum, four-year-old Skylar Legayada simply lets her natural curiosity and eagerness to drive her enthusiasm for sporty activities. Along with other young participants, she signed up for the Kids Category in the recent Spartan Race for a chance to do what kids do best: play and make friends.

With dreams of becoming like her favorite superhero, Wonder Woman, Legayada gets plenty of encouragement from her family to live an active lifestyle. Some of the exercises she likes doing with her parents include running and climbing the monkey bars or the A-frame at the playground. She also enjoys training with her aunt, who also joined the Spartan Race.

Challenging the self

The recent Spartan Race Sprint in Pampanga proved daunting with more than 25 obstacles across a stretch of 13 kilometers. For first runner-up Melba Vergara, getting through the mud, barbwire, and fire required more than physical conditioning and skill, but also iron mettle.

A seasoned runner in her 40s, Vergara knows that it’s the self that ultimately stands between the athlete and the finish line: “It is true that ‘age is just a number’, but it depends on every individual’s mindset. When competing, I don’t think that I’m older than my peers. Some of my elite competitors are only half my age, but to me that is not the barrier against the young ones. The only thing I know is that I have the heart and determination for it.”

With several Trifectas under her belt, Vergara prepares for tough events such as the Spartan Race by doing freerunning and bouldering. She also strives for moderation when it comes to her diet, listening to her body for what she needs and treating herself to dessert once in a while. Most importantly, during competitions, Vergara tells herself that she isn’t racing with anyone else but herself to keep her nerves calm and ready for the challenge ahead.

All about willpower

Like the three tough ladies above, every Spartan knows that strength of spirit on top of months of hard training is what pushes athletes to beat the odds—no matter their background, competitive experience, or physical limitation. This same tenacity is what every contender must learn to muster in Spartan: Ultimate Team Challenge, an American television show featuring a one-mile obstacle course inspired by the Spartan Race.

The Spartan: Ultimate Team Challenge gathers together some of the most hardened athletes in teams of five—two women, two men, and one Spartan elite—all of whom understand that age or training isn’t enough to win against obstacles designed to test mind and heart, as much as body. Spartan: Ultimate Team Challenge airs Mondays to Fridays at 5:15PM, first and exclusive on Blue Ant Extreme. Blue Ant Extreme is available on SkyCable HD channel 209 and Destiny Cable Digital channel 104.

Blue Ant Extreme

The destination for extreme and action-packed content with a thrilling combination of popular series Spartan: Ultimate Team Challenge, Hawaii Five-0 and NCIS: Los Angeles; adrenaline-pumping stunts on The Xtreme CollXtion; non-stop laughter with Fail Army and World’s Funniest, mind-boggling illusions on Criss Angel: BeLIEve, and Penn and Teller: Fool Us; and adventure-reality series Speed with Guy Martin.

It’s the season of gift giving, and one of the most grueling parts of the holidays has finally come upon us – choosing just what to buy for our loved ones! While the amount we spend on someone shouldn’t reflect how we feel about them, it’s still important to be able to budget our spending on gifts. Along these lines, we’ve prepared some great gift ideas for your loved ones that we’ve laid out into two popular budget ranges. Check them out and get ready for Christmas!

Under Php2500

Good earphones

The gift of high-quality music is precious. So do a little research and find a pair of great earphones that’s within budget for your music-loving friends.

Fountain pen

Once you’ve tried a fountain pen, you’ll never want to go back. Fountain pens are characterized by an incredible smoothness in the way they write, and will last forever if you take care of them. You can get a really great fountain pen for Php1000-1500 – throw in a bottle of ink for about Php300-500 and you’re still under the budget!

Prepaid healthcare – Php2199/1599

They say that gifts are a way of showing someone that you care about them. You can translate that thoughtfulness into literal care with the MyMaxicare LITE prepaid healthcard! For a one-time payment of Php2199, the recipient of this gift can get up to Php25,000 coverage for any of 8 common diseases – dengue, chikungunya, malaria, typhoid and paratyphoid, cholera, gastroenteritis, leptospirosis, and pneumonia – valid for 1 year, and for patients between ages 2 and 60 years old. Cardholders are covered for room and board, lab tests, professional fees and more, and even get additional discounts at select health services. You can also opt for a Php1599 card that has all of these benefits, though excluding access to major hospitals.

Under Php1000

Power bank

A good power bank with a thin and light profile but a big capacity like 5000 or 10000mAh will help your loved ones stay in touch with you – or at least allow them to play a few more rounds of Candy Crush.

Dashcam

These little dashboard-mounted cameras are soon going to be an essential part of driving around the slow and furious streets of the Philippines. They’re an amazing gift for anyone who drives regularly.

Prepaid healthcare – Php549/749

Even at this lower price range, you can find great prepaid healthcare options. Maxicare’s EReady prepaid health card provides up to Php15,000 coverage on emergency medical conditions, inclusive of ER fees, dressings, casts, and sutures, IV fluids and blood products, and more. It’s valid for up to 1 year from the activation date, and cardholders are eligible if they are between the ages of 15 days old and 65 years old. EReady can be purchased for a one-time payment of Php749 for access to major hospitals, and Php549 without this access.

Prepaid healthcare services

With Maxicare’s EReady and MyMaxicare LITE prepaid cards, the HMO opens up new, more flexible opportunities for Filipinos who can’t afford the monthly dues for a more traditional healthcare plan. These innovative programs ensure that a greater number of people are able to access healthcare, leaving no one behind when it comes to what matters most.

To buy Maxicare prepaid healthcards, just log on to www.maxicareprepaidhealthcare.com.ph. EReady and MyMaxicare Lite are also available in all Robinsons Department Stores (Business
Center) nationwide and via IRemit.