Top Four Money Mistakes You're Making

 

1. We prioritize spending over saving—leaving nothing. Fitz Villafuerte sees this far too often with people who share their experiences with him—“Whenever they get their paycheck, they usually just spend first, and whatever’s left, that’s what they save,” he says. “Most of the time, there’s nothing left at the end of the month.” 

Solution: Turn it upside down. Set aside a portion of your paycheck for savings first, then feel free to spend the rest. Villafuerte also recommends asking your company’s H.R. department for help: “You can actually make saving money automatic—ask your H.R. to automatically set aside part of your salary into another savings account at the same bank as your payroll.” Such proactive methods make saving far less painful than it should be. “That way, you don’t feel that you’re saving,” says Villafuerte. “You’re guilt-free to spend what’s left. Saving feels lighter and more rewarding.”

 2. We invest before we’ve built an emergency fund. Villafuerte observes that the second mistake a lot of Pinoys make when they come into extra money is to invest it before even setting some aside for an emergency fund. “They don’t really use it to build their emergency fund first,” he says. An emergency fund is a basic building block of any personal portfolio: a cash amount worth six times your monthly household expenses, stored away for emergency use 

Solution: Villafuerte recommends having one in place before investing your funds. Not that he downplays the importance of making one’s money grow—far from it—but like the previous problem, the issue here is one of priorities. “Hospital expenses, emergency car or home repairs—those are expenses that you can’t put off.” Without an emergency fund, you’ll either need to get in debt or liquidate your investment immediately.

3. We avoid the stock exchange. Villafuerte thinks the stock market is mostly misunderstood by Filipinos. “When you talk about the stock market, Pinoys think about stock trading, and they get cold feet, because they think it’s like gambling,” he explains. “That’s the reason why it’s underutilized as an investment vehicle.”

Keep in mind: But stock trading is only the short-term aspect of the stock market. “There’s also stock market investing, which is more long term,” explains Villafuerte. “If Pinoys get more educated about investing—about buying stock or holding it for five to seven years—you’ll see that you’ll earn a lot more compared to just saving your money in a time deposit.” Villafuerte avoids giving stock market advice, preferring instead to refer friends to his broker: “They offer free stock market investing seminars.” There’s quality advice on the stock market out there—but you need to look hard for it. Which leads to the last problem. 

4. We get financial advice from the wrong people. Villafuerte has seen this far too often—fledgling entrepreneurs who ask their friends for free business advice and get what they pay for. “We Filipinos love shortcuts,” he observes.. “They don’t read up on the business side of things; they don’t ask people who are entrepreneurs, ‘how do you run a business?’ so that increases their risk of failure.”

Keep in mind: There’s a reason certain information is free and easily gotten, says Villafuerte: “because it’s not really the best quality advice that you can get.” Valuable business info is harder to get to. He remembers a friend who was putting up a laundry shop and wanted his advice. “I told her about a laundry shop operations seminar at Negoskwela: ‘Why don’t you enroll there? You can get advice from people who really know the business.’” The friend passed on the offer—“Fortunately her business didn’t go under, but it took three years before it stabilized.” Compare that to another entrepreneur friend, who also set up her own laundry shop. “It turns out she attended the laundry shop seminar—the shop’s been open only three months, but it’s already stable,” recalls Villafuerte. “That’s where you can see the difference: asking money advice, business or investment, from people who you just happen to know, against getting it from somebody who is an expert in that field.” 

 

Facts about Metabolism

When it comes to nutrition, every dieter dreads the elusive workings of the ‘M’ word.

Metabolism has had every diet freak in a tizzy, with its unpredictable ups and downs. While the world goes on to ponder the mysterious workings of one’s metabolic rate, this article shall provide some food for thought.

Constant Burning

Did you know that you tend to burn calories even when you’re not working out? The body converts fat into energy, to fuel its functions and the calories stored in the body provide us with this energy. The level of fat-burning depends upon the type of activity being done. You burn more calories running around than just working at a desk. Nonetheless, the body is like a machine which needs an inexhaustible source of energy to run. So even when you’re at rest, you’re still burning calories.

Consumption

We are constantly berated by nutritionists to maintain a healthy diet and exercise. Why? Because the rule of thumb to losing weight is burning more calories than you can consume. This, in turn, helps maintain a high metabolic rate.

Ratio

For every 3,500 calories burnt, our weight drops by 50 grams. To that end, 20 minute walk burns 100 calories; a half hour swim burns 500 calories. The increase in physical activity is, thus, directly proportional to the metabolic rate and amount of calories that you burn.

Physical Activity

People with fitter physiques are proven to have a higher metabolism because they burn a lot of calories not only during their workouts, but also when they are resting. Since the body gets used to the physical exertion, it becomes programmed to constantly burn calories. It is said that with every 100 calories burnt during a physical activity; the body continue to burn an additional 15 more when it rests.

Digestion

The process of digestion is itself conducive to high metabolic rates. As mentioned earlier, body functions constantly require energy to keep them going. Thus constantly eating will keep the body in constant digestion mode. This will help in maintaining a high metabolic rate. In this regard, skipping meals is detrimental. Not only will it slow down the digestive rate, but will retard the metabolic rate to conserve energy. This is why nutritionists stress on the value of small meals at regular intervals, instead of three heavy meals in the course of the day.

Brain Inactivity

The body in zero neural activity experiences a sudden drop in metabolic rates. In his regard watching television is the worst thing that you could do to lower metabolism. Studies show that lowered brain activity with almost negligible physical activity while watching television leads to a significant drop in metabolism by 14% The brighter side of this situation is that once the brain activity resumes, the metabolic cycles is revved up.
A good metabolic rate is essential to the process of maintaining good physical health. With these facts, one can surely take charge of their consumption and activity and steer clear of health problems.

 

 

 

61 Easy Ways To Lose Weight

 few years ago, one of my friends at Men's Health stepped on the scale and was horrified by the result. He'd somehow managed to pack 20 pounds of flab onto his previously skinny frame. When he looked into the mirror, he saw a fat guy staring back. He decided to make a change, quick. 
 


That day, he gave up his beloved soda. He was only drinking two or three bottles a day, but over the course of six months, he dropped those 20 pounds. It was a small change to his lifestyle -- no big deal, really. And yet, it had a massive impact on his health and his body. (No surprise: Drinking calories is one of the 20 Habits That Make You Fat.)
 


My point: Making small decisions each day can result in big-time fat loss.


Below are dozens of simple ways to lose weight. Start with one -- today! -- and watch the weight begin to melt away. Trust me, this is going to be easier than you think.



1. Have a clear goal. It should be one that anyone in the world can measure and understand.

2. Drink tea. Research suggests that those who drink tea -- black, green, or white, as long as it’s from real tea versus herbal tea -- have lower BMIs and less body fat than those who don’t consume tea.

3. Eat cayenne pepper. A study published in the British Journal of Nutrition showed that when compared to placebo, capsaicin -- the active ingredient in cayenne -- increased fat burning.

4. Decrease/eliminate processed carbs. They do nothing for you outside of creating a favorable environment for gaining fat.

5. Eat more veggies. They fill you up, without providing many calories. Just avoid the high-calorie dressings.

6. Eat more fruit. No one ever gained weight from eating more fruit. And that includes the so-called "high sugar" fruits like bananas and melons.

7. Lift weights. Heavy weights. Build more muscle, burn more calories.

8. Cut down rest time between sets. This will keep your heart rate elevated causing an increase in calories burned. The good news: You can sky-rocket your heart rate and torch belly-fat fast with The Spartacus Workout for Men and The Spartacus Workout for Women -- the most popular fat-blasting workouts in Men's Health and Women's Health history.

9. Do intervals. Study after study after study continues to show intervals are more effective and time efficient than longer activity performed at a lower intensity.

10. Eat more protein. Replacing refined carbohydrates with lean protein will not only help satiate you, but will also increase your metabolism -- through something called the thermic effect of food.

11. Eat protein more frequently. It's important to also time your intake so you're eating protein regularly throughout the day -- not just in one lump sum, like most do at dinner. Every meal and snack should include some protein.

12. Supplement with fish oil. A study published in Lipids fed mice diets enhanced EPA and DHA -- a.k.a. fish oil. The researchers learned that the mice fed diets higher in omega-3 fats had significantly less accumulation of body fat. Other studies have shown similar results.

13. Do full body exercises. Think: Squats, deadlifts, chin-ups, and push-ups. You'll get more bang for your buck out of each workout. Want even better results? Discover the 100 Greatest Fitness Tips of All Time.

14. Cycle your carb intake based on your activity level. Sure, carbs are important. But on the days you don't work out, you simply don't need as many compared to the days you exercise hard. Rule of thumb: The more active you are, the more carbs you can eat, and vice versa.

15. Start your meals with a salad. Salad will provide some bulk to help fill you up -- so that you eat less calories overall.

16. Don't forget the fiber. Think of fiber like a sponge; it absorbs water and makes you feel full.

17. Drink water. Professor Dr. Brenda Davy and her Team from Virginia Tech University found that giving people 2 cups of water before each meal resulted in greater weight loss after 12 weeks. The reason? It helps fill you up.

18. Add beans to your salads. It's a nice way to add some additional fiber, protein and healthy carbs.

19. Replace one meal a day with a large salad and lean protein. This is a simple way to instantly improve your diet.

20. Keep a food journal. There's no better way to track what you're putting in your mouth.

21. Watch your portions. Avoid the buffet line and never supersize. Instead make sure you’re following what the nutrition label recommends for a serving.

22. Switch to calorie-free drinks. All calories count, whether they're liquid or solid. So unless it's low-fat milk, opt for tea or water. Or something I was introduced to in the Netherlands -- large bunches of mint, lemon and hot water.

23. Weigh yourself. Studies show daily weigh-ins help enhance weight loss efforts. Don't live and die by the number. And of course a scale doesn’t decipher between fat and lean body mass, but it can still be of benefit to keep things "in check."

24. Eat whole eggs. Daily. A study published a couple years ago showed that those who ate whole eggs versus a bagel for breakfast ate less at the next meal. A similar study showed eating whole eggs increases HDL (good) cholesterol.

25. Eat breakfast. A review published in the American Journal of Clinical Nutrition showed that those who eat breakfast are more successful with long-term weight maintenance. Other research has shown the same for weight loss. Grab hardboiled eggs, scrambled eggs, Greek yogurt, a piece of fruit and handful of nuts, or make a smoothie. It doesn't have to be fancy.

26. Eat the bulk of your meals in the A.M. Then eat progressively less throughout the day. A study published in the Journal of Nutrition showed that eating most of your calories earlier in the day positively influences weight changes.

27. To burn more calories, stay upright. This means not sitting in front of a computer, TV, phone, etc., all day. Stand and you'll burn more and be more productive. This could even save your life. Discover Why Your Office Chair is Killing You.

28. Use the stairs. That's right: Skip the escalator and elevator. This won't make or break success, but every little bit helps. So get in all the movement you can.

29. Eat low-energy, dense foods. These are foods that are high in water and lower in calories, such as fruit, veggies, soups, and salads. Studies at Penn State University have showed that the inclusion of these foods helps individuals eat less total calories overall.

30. Don't grocery shop hungry. If you do, you'll buy everything in the aisle -- instead of sticking to your list. And most of the time, the foods you buy when hungry will the kinds that sabotage your weight loss efforts.

31. Replace side dishes with steamed veggies. Restaurants will often allow you to substitute the fries or chips with steamed veggies. All you have to do is ask.

32. Bake, don't fry.

33. Use the fat-burner in your backyard: Your grill. (And make sure you have a copy of Grill This, Not That!-- the extraordinary guide to grilling that can help you lose 10, 20, 30 or more pounds.)

34. Order dressing on the side. But here's the bigger secret: Dip your fork in dressing, and then in the salad. This saves a ton more dressing than if one was to order it on the side, and the pour the entire cup on the salad anyway. Fewer calories equal less weight.

35. In the airport: Carry your luggage, don't roll it. Again, not a deal breaker in terms of success -- just another way to increase energy expenditure.

36. Skip the "Venti lattes" and opt for plain coffee. (Or better yet, tea.) Those extra large "designer" coffees can pack a belly-inflating 500 or more calories per serving!

37. Embrace oats. Plain rolled oats will help fill you up more than the high sugar breakfast counterparts. Moreover, one serving provides a lot less calories than the sugar coated alternatives.

38. Fidget. A study published in the journal Science showed that those who fidgeted more often -- for example, changed their posture frequently -- weighed less than those who didn't. This extra movement was termed NEAT (non-exercise activity thermogenesis).

39. Laugh often. A study presented at the European Congress on Obesity found those who laughed hard for approximately 10 to 15 minutes each day burned an additional 10 to 40 calories/day. Multiply that by 365 and those calories can add up!

40. Leave something on your plate at the end of the meal. Every little bit counts.

41. When out to eat, split a meal. The portions are usually big enough to feed a family.

42. Skip dessert.

43. Don't socialize around the food tables at parties. You're more
likely to munch mindlessly, even though you may not be hungry.

44. Don't eat your kid's leftovers. Every little bit of food adds up, including what we call "BLTs" (bites, licks and tastes).

45. Keep chips, dips, and other high fat junk foods out of the house. It's not about willpower; it's about being realistic.

46. If you have a dog, take him for a walk. It's better for both him and you than just letting him out the back. (Bonus: He'll love you even more!)

47. If you don't have a pet, offer to walk a neighbor's dog. Make friends; lose weight.

48. Use smaller plates and bowls. There will be less room for you to fill up and it makes less food seems like more.

49. Skip buffets. It's a foregone conclusion: If you don't, you'll feel like you have to get your money's worth and overeat. For more instant weight-loss secrets – delivered to your inbox every day -- sign up for the FREE Eat This, Not That! newsletter.

50. Slow down. It takes approximately 15 to 20 minutes for your stomach to sense it's full. If you wolf down your food like a starving dog, you'll likely out-eat your hunger.

51. Decrease your food intake by 100 calories per day. Theoretically this translates to losing nearly one pound per month (1 lb = 3,500 calories) -- with hardly any effort.

52. Buy a pedometer and accumulate at least 10,000 steps each day.

53. When possible, walk or bike to do your errands.

54. Don't buy in bulk. The more that is there, the more that you'll eat.

55. Plan ahead. If you fail to plan, you plan to fail.

56. Keep some healthy snacks -- like nuts -- in your glove compartment so you're prepared at all times.

57. Take before pictures.

58. Get new friends. If your friends prefer pizza, wings, nachos and beer on a regular basis, find one's who are like-minded and want to be healthy. Research has suggested that friends enhance (or can hurt) success.

59. Put yourself first. Many people (women in particular) put everyone else ahead of themselves and let their health fall by the side.

60. Remember: It's not all or nothing. If you fall off the bandwagon, jump right back on. Don't let yourself continue to fall until all progress has been lost.

61. Wake up early to exercise. You're more likely to get it done if you don’t wait until after work.

Looking for more than simple lifestyle tweaks? Discover the doctor-approved eating and fat-loss guide in Dr. Travis Stork's best-selling book, The Lean-Belly Prescription.

-- Chris Mohr, Ph.D., R.D., is a registered dietitian and nutrition consultant, and the owner ofMohrResults.com.

I am a consultant, here's my team for this project. Jollibee team!

Improve your health with these five steps: journal

So how can we introduce positive thinking into our lives? The following realbuzz.com tips should help you on your way to a more optimistic, successful and ultimately happier you.

Be in control of yourself

The biggest difference between people is their attitudes. We can be positive or negative, and this is reflected in our enthusiasm for doing things, or our response to certain situations. Although you can’t necessarily control the things that happen to you, you can control how you react to them. For example, if an accident holds you up on your way to work, you are likely to be late and quite possibly very angry — but getting angry is wasted energy. Have a coping mechanism or strategy — just accept you are going to be late and deal with it.

Don’t dwell on the past

What is gone is gone, and how you deal with the aftermath is the most important thing. There is no point apportioning blame, either on yourself or others. You have the power to change a situation and move on. It is so easy to say ‘I should have done things differently’ with the benefit of hindsight. However, if bad things have happened, look at tomorrow at exactly what it is — a new day — in which good things can happen, if you let them.

Get off to the right start

On waking, take some time to lie there and think about the day ahead and your feelings about it. Think about your attitude to each aspect of the day and consider if there is any part that you feel particularly negative about. If so, think about the best way to deal with the event in this situation, but more importantly, where possible, think about how you will manage in the future — is there a way of not putting yourself in this situation again in the future?

Enlist help

If there is any particular task that you really can’t face alone, then enlist some help. There is nothing like getting someone else on board to help out to make you feel more positive about tackling a job — be it at home or at work. You could even try enlisting the help of your family — don’t be a martyr and end up feeling miserable about your chores and responsibilities.

Be pro-active

If there are things in your day that you are truly going to struggle to be positive about, try and work out what is it about them that makes you feel that way. Is there anything you could do that could change your attitude towards it? If you regularly dread your commute to work, then perhaps you could consider a different mode of transport. If it is your job that is the problem, then is it perhaps time to start looking for work elsewhere.

Carry happy memories

If you are ever feeling negative, nothing quite perks you up like a happy thought. Think of the positive times in your life and when you were at your happiest. You might be able to prompt your memory and happy feelings by carrying a cherished item or photograph, or even by listening to a favourite song with positive associations.

Tomorrow is another day

Aside from famously being the last line in Gone with the Wind, this truism should be used in your daily approach. However bad your previous day may have been (and you might be feeling your previous optimism didn’t pay off), it is worth persisting rather than letting yourself turn towards your dark side.

Thinking positively is about making a commitment to yourself to get the most out of your day. It is about being enthusiastic, keeping your mind focused on important things and developing strategies for dealing with problems. The best advice is to do your best each day and try not to look back at things that happen to you along the way — just reflect on them in a positive learning way.

Of a person's mood, Abraham Lincoln once said, 'Most folks are about as happy as they make up their minds to be'. It's up to you as to how you feel, and how you act. In turn, this will affect the way in which others react towards you. Remember, if you always do what you've always done, then you'll always have what you've always had.

SIX Secrets of  Happy Eaters

Happy eaters go on fewer diets 
 "If you start early, dieting can become a lifestyle,"
 "I plan to have protein, veggies and fruit at meals. I avoid anything fried; I have irritable bowel syndrome, and junk food makes it worse," 


Happy eaters have breakfast, lunch and dinner 
 "I take a few extra steps: TV off, music on, the table set,"

Happy eaters use a scale, but not daily

 know that weight fluctuates daily and that weighing each morning doesn't give you an accurate measure. 

Happy eaters splurge with no regrets 

 "If I want a bag of chips, I'll have it. I don't deny myself," 

Happy eaters know women come in all sizes 

Happy eaters exercise without anxiety 

"exercise is a means to have a healthy body and cope with stress. It doesn't define them,"

Jollibee Team :

Kai's post birthday! :)

Parang nagtatago lahat sila sa likuran ko HAHAH

bad ni Mak laging sinusungayan si Roann.

beside Mak is Joann, mejo matagal n sya sa Jollibee.

Then kaming 23 from Indra.

Mary, Kai and me :)

Si S' mer ang nag-picture samin :)