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Embrace healthy eating habits with portion control for weight loss

Here are a few habits that can help you with portion control when serving and plating your meals.

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By Susan Bowerman, MS, RD, CSSD, CSOWM, FAND
Senior Director, Worldwide Nutrition Education and Training, Herbalife

The mix of the ever changing temperature from heat to the rainy season is in full swing, and as we celebrate Nutrition Month in the Philippines, it’s essential to take a moment to reflect on our eating habits. While we may not experience the cold winters that some countries do, we can still face challenges when it comes to maintaining a healthy weight. Filipinos tend to indulge in flavorful dishes and savory meals during this season that may lead to potential weight gain. However, fear not! With an abundance of delicious seasonal fruits and vegetables available locally, this presents a perfect opportunity to embrace healthier eating habits. Remember, portion control is just as vital as the nutritious foods we include on our plates!

If you’re looking to shed weight, portion control is a great method to help you monitor how much you’re eating by keeping your calories in check. Remember, a portion is the amount of food you put on your plate, while a serving is an exact amount of food. The idea is to understand what your body needs and just eat to that level.  Oftentimes, we overeat because we feel we must finish all that’s on our plate or restaurants have pre-determined giant portions, which leads to weight gain.

The way we serve and plate our food greatly influences how much we eat. If you eat a healthy diet, you might think that it would be hard to overeat.  But plenty of people who fill their plates with healthy foods actually struggle with their weight because they simply eat way too much.

In fact, according to a meta-analysis published in Obesity Research & Clinical Practice, the use of portion-controlled plates among study subjects resulted in significant reductions in body weight, body mass index, and waist circumference.

8 Practical Tips to Help You Control Your Portions

The idea that “your eyes are bigger than your stomach” really applies here.  When you’re loading up your plate, you’re relying on what you see to determine your portion, which is often a lot more than what you can – or should – eat.

And, as aforementioned, there’s a difference between a “serving” and a “portion”.  Serving sizes are what you see on the nutrition facts panel of food packages – but that may or may not reflect the amount that you actually eat.   We are programmed to finish whatever is put in front of us, whether it’s a lot or a little. That’s your “portion.” And, oftentimes, the only way you know that you’re finished eating is when the empty plate tells you, “I’m done.”

Here are a few habits that can help you with portion control when serving and plating your meals:

1. Choose smaller serving containers.

From soup to nuts, any dish served from a large container could encourage you to eat more of it. According to the University of Cambridge, people consume more food and drink when offered larger-sized portions, packages, or tableware than smaller-sized versions. So, to manage your portions, try serving from a smaller bowl or saucepan.

2. Opt for smaller utensils.
You’ll serve yourself more if you use a large serving spoon than you will from a smaller one, so be aware of how much you’re putting on your plate. “Just a couple of scoops” of anything can add up really fast when the scoop is the size of a shovel.

3. Consider the size of your plates.

When you use a smaller plate, it looks as if it holds more food – which means your eyes are telling you that this plate of food will be more filling.  So, if you’re trying to cut calories by cutting portion sizes, trim the size of your plate, too.

4. Consider the height and width of your drinking glasses.

If you’re trying to curb your intake of liquid calories, consider the size and shape of the glass you use. Tall skinny glasses appear to hold much more than short, wide ones – which fools your eyes into thinking that your stomach will be getting more.

5. Plate up in the kitchen instead of at the table.

Serving food family style makes it easy for everyone to help themselves, which is why it’s not such a good idea if you’re trying to control portions. With serving dishes on the table, it’s too easy to have “just another spoonful.” Instead, portion out your meal in the kitchen. The only serving dishes you should keep on the table are those holding low-calorie veggies and salads.

6. Consider the plate color.

I’m not suggesting that you go out and buy new plates, but keep in mind that the color of your plate can affect your ability to visualize how much you’re eating. When there’s a large contrast between the color of the food and the color of the plate – picture a dark square of chocolate cake on a bright white plate – it’s easier to visualize the portion, which makes it easier to control how much you are eating.

7. Eat lower-calorie foods first.

When you’re really hungry and you’re serving yourself a plate of food, you’re likely to serve yourself more of the highest-calorie foods that are available, and you’re also likely to dig into them first once you sit down to eat, meaning you’re going fill up on those high-calorie foods first!

If this sounds like you, try digging into your salad or veggies first – that way, you’ll start to fill up with the lowest-calorie items first, which leaves less room for the heavier stuff.

8. Use your plate as a guide.

Your plate could also serve as a guide on how to divide up the components of your meal. The recommendations below are rough estimates since each person has unique dietary needs, but they can be a useful guide – especially when you’re eating in a restaurant.

  • Vegetables or salad: about ½ of your plate
  • Protein: about ¼ of your plate
  • Complex Carbs (such as whole grains and starchy vegetables): about ¼ of your plate

When dining out, try to watch out for these factors and see how they can influence your eating habits.

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NewsMakers

Young Filipinos more susceptible to illness despite health awareness, says Manulife study

According to Rahul Hora, Manulife Philippines president and chief executive officer, many young Filipinos are facing a rise in illnesses and lifestyle-related issues despite health awareness. “This gap between awareness and action implies that mere knowledge isn’t sufficient. We must find solutions to these real-world barriers preventing young people from practicing healthier lifestyles.”

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Financial security, susceptibility to illnesses, and lack of health awareness are factors that influenced the behavior of Filipinos in adopting healthier lifestyles. This is according to a study conducted by Manulife Philippines entitled “In Wellness and In Health” which delves into the landscape of health, well-being and financial preparedness in the Philippines.

Conducted to a total 1,000 Filipino male and female consumers across four age groups (18-29; 30-39; 40-49; and 50-55), and different income groups, the study found out that 86% of respondents believe their health is determined by their lifestyle choices. This same percentage also cited barriers that prevent them from having healthy lifestyles.

According to Rahul Hora, Manulife Philippines president and chief executive officer, many young Filipinos are facing a rise in illnesses and lifestyle-related issues despite health awareness. “This gap between awareness and action implies that mere knowledge isn’t sufficient. We must find solutions to these real-world barriers preventing young people from practicing healthier lifestyles.”

The study says 33% of Filipinos, prominently in the lower income households, admit their current lifestyle is unhealthy, with younger Filipino adults at age range 18 to 29 get sick more often than other age groups, despite health awareness. It was also noted in the survey that among all respondents, the average number of sick days a year is 2.7 times. However, for those in the 18 to 29 age group who get sick more often, the number rose to an average of 3.4 times a year.

This may be the result of unhealthy diet, stress, and the lack of sleep and exercise among young Filipinos in the 18 to 29 age bracket, compared with other age groups. According to 68% of respondents, the reason for lower exercise rates was a perception that following a regular exercise routine is expensive.

The lack of proper sleep and exercise, as well as the tendency to neglect their overall health, can make younger Filipinos susceptible to illness. This age group is also more reluctant to changing their lifestyles due to a perceived “fear of missing out.” They spend a huge chunk of time nurturing their social lives, and may be less willing to change their habits for a healthier lifestyle due to perceived costs and inconvenience.

Hora said young Filipinos need the support they can get to better translate health and wellness information into everyday habits, including taking necessary steps toward achieving financial security.

Meanwhile, to prevent illness, a healthy diet is considered as the healthy lifestyle to follow. But, in contrast, three in every 10 Filipino respondents admit their current lifestyles are unhealthy, and half of the respondents claimed that majority of their meals are not healthy.

Lack of knowledge and misinformation about health alter Filipinos’ perceptions of the need for a healthy lifestyle. Forty six percent of respondents believe that healthy meals are less appetizing while 35% share that they are more difficult to prepare and find. The survey also found out that 25% believe critical illnesses can only afflict older Filipinos, while 21% think eating habits and nutrition have very little or no impact on children’s mental development.

Hora said the survey underscores a critical gap between awareness of the importance of a healthy diet and its actual implementation among Filipinos. “Misconceptions and perceived barriers such as cost, taste, and preparation difficulty continue to hinder healthier lifestyle choices. It is important to address these issues through education and accessibility to ensure better health outcomes for all.”

The survey found out that Filipinos remain financially unprepared for medical emergencies as a significant portion of medical expenses, about 41%, still comes out-of-pocket, mainly from personal savings. This highlights a gap between the perceived adequacy of health coverage and the financial reality faced during actual medical emergencies, putting a considerable burden on individuals and families.

The survey also reveals a stark difference in savings for medical expenses across different age

groups. On average, respondents have set aside PhP62,000 for future medical needs such as emergency services, hospitalization, and preventive healthcare.

However, the survey says younger Filipinos aged 18-29 have saved significantly less, with an average of only PhP38,000. This disparity suggests that younger individuals might be less prepared to handle unexpected medical costs. Additionally, respondents believe they will need to save approximately PhP571,000 to cover potential medical expenses over the next 10 years, highlighting a substantial gap between current savings and future financial needs.

“These key findings further prove that, when we talk about healthcare and well-being, we must understand where knowledge and behavioral gaps are coming from,” Hora said.

Hora encourages Filipinos to take more concrete steps toward embracing healthier lifestyles – from improving dietary habits to nurturing overall well-being. For financial priorities, Manulife can be a trusted partner through its broad range of health and life protection plans to secure their future and help them live better every day. By addressing both health and financial preparedness, Filipinos can build a more resilient foundation for managing their healthcare need.

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Watsons hosts PowHER Forum

This forum encouraged women to embrace their authentic selves while celebrating their strength, grit, and achievements.

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Watsons hosted its first-ever “Move with PowHER” Forum, an inspiring event dedicated to women’s wellness and empowerment. This forum encouraged women to embrace their authentic selves while celebrating their strength, grit, and achievements. It brought together women from diverse backgrounds—professionals, entrepreneurs, artists, community leaders, and more—to connect, share experiences, and uplift one another. Through engaging discussions on physical, emotional, and mental wellness, career growth, leadership, and advocacy, Watsons aimed to empower women to thrive in every aspect of their lives.

A Platform for Authentic Conversation and Empowerment

The event opened with a keynote speech by Lynn Pinugu, co-founder of She Talks Asia, an advocacy platform dedicated to sparking meaningful conversations about women’s strength, mental health, and gender equality. Drawing from her personal journey as a mother, wife, and advocate, Lynn shared how embracing authenticity has shaped her life and inspired her to drive change. She highlighted how She Talks Asia helps women redefine empowerment by breaking societal barriers and embracing their unique identities.

Lynn’s message resonated deeply with Watsons’ brand promise of “Look Good, Do Good, Feel Great,” which champions the uniqueness of every woman and celebrates both inner and outer beauty. She highlighted how She Talks Asia aligns with this vision by encouraging women to embrace their individuality, support one another, and actively contribute to their communities. Through initiatives such as scholarship programs, employee volunteerism, and sustainability efforts, Watsons inspires women to make a positive impact on society. Watsons aims to empower women to “Move with PowHER,” using their voices and talents to drive meaningful change, uplift one another, and confidently pursue their passions and achievements.

The forum featured insightful panel discussions that highlighted key areas where women are making a difference:

Physical & Mental Wellness:

Hazel Calawod, a sports occupational therapist, mental health professional, and coach of two-time gold Olympian Carlos Yulo, emphasized the importance of building physical and mental resilience. Drawing from her experience coaching elite athletes, she highlighted how mental toughness and physical strength are essential not only for peak performance in sports but also for navigating everyday challenges.

Women in Sports:

Nicole Dela Cruz, CEO of Women’s Run PH and an advocate for women in sports, discussed the significance of representation and resilience. She shared her journey of overcoming challenges in a male-dominated field, underscoring the vital role of mentorship and collaboration in empowering female athletes to pursue their passions.

Balancing Family & Work Life:

Sharon Decapia, SAVP of Watsons’ Marketing, PR & Sustainability, offered insights on balancing her roles as a corporate executive and mother. She emphasized that true empowerment involves embracing both family and career with purpose and confidence. Sharon provided practical advice on achieving personal and professional goals while prioritizing self-care and wellness, encouraging women to nurture themselves as they pursue their ambitions.

Women in Advocacy:

Lynn Pinugu returned to discuss the role of advocacy in driving social change. She emphasized how authentic conversations on mental health, gender equality, and self-empowerment break societal barriers, inspiring women to embrace their unique strengths and lead with purpose.

A key theme of the “Move with PowHER” forum was the importance of building supportive communities where women uplift one another. By nurturing these connections, Watsons continues to serve as a trusted partner, providing resources, products, and platforms that help women excel in all aspects of life.

The event redefined traditional notions of leadership, presenting it as a form of advocacy—whether for oneself, for other women, or for broader social issues. Attendees were inspired by stories of women leaders who are effecting meaningful change and discovered how they can also lead with purpose and passion. Through the “Move with PowHER” initiative, Watsons encouraged women to see leadership as a powerful opportunity to make a difference in their communities and beyond.

The forum also provided a vibrant atmosphere with interactive activities. Guests participated in a floral workshop where they created their own arrangements, reflecting the themes of growth and self-expression. Brand segments featured PH Care, Gynepro, Jeunesse, and partners like Modess, Charmee, Cleane, and Sisters, celebrating products that support women’s health and wellness.

“Move with PowHER” embodied Watsons’ brand promise, championing every woman’s right to look good, do good, and feel great. By celebrating individuality, Watsons inspires women to embrace their unique beauty and confidence. Through initiatives like scholarship programs, volunteerism, and sustainability efforts, Watsons encourages women to give back to their communities. By nurturing their success and well-being, Watsons fosters vibrant, empowered communities where women can thrive.

Visit your nearest Watsons store or shop through the Watsons App, available for download on the App Store and Google Play, to discover your favorite health, wellness, and beauty products.

As part of Watsons’ commitment to supporting women, Watsons offers a wide range of products and services designed to enhance their health, wellness, and beauty journeys. From skincare and cosmetics to vitamins and personal care essentials, Watsons provides everything women need to look good, do good, and feel great. For added convenience, customers can shop their favorite products through the Watsons App, available for download on the App Store and Google Play, or visit their nearest Watsons store.

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Not in the mood for sex after menopause?

Many women report a decline in sexual function, including desire, when transitioning through menopause. Such problems can contribute to poor self-image and negatively affect physical and emotional well-being.

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Many women report a decline in sexual function, including desire, when transitioning through menopause. Such problems can contribute to poor self-image and negatively affect physical and emotional well-being. A new study suggests that cognitive behavioral therapy may be a safe and effective treatment for mitigating sexual concerns during this period.  

Partially due to declining estrogen levels, 68% to 87% of peri- and postmenopausal women express sexual concerns. Despite such high prevalence and negative impacts, treatment options–particularly nonpharmacological ones–are quite limited. In response, researchers initiated a small study to evaluate the efficacy of a four-session individual cognitive behavioral therapy protocol for improving sexual functioning (eg, desire, arousal, pain, satisfaction). Secondary objectives included assessing body image, relationship satisfaction, menopause symptoms (such as hot flashes), depression, and anxiety during peri- and postmenopause.

The researchers found that participants in this study experienced a significant improvement in multiple areas of sexual functioning, body image and couple satisfaction, as well as a significant decrease in menopause symptoms, depression, and anxiety, and self-reported overall health. In addition, 100% of participants indicated they were very satisfied with the treatment and that it helped them cope with their symptoms more effectively.

“To our knowledge, this is the first study that has examined the efficacy of a cognitive behavioral therapy protocol specifically aimed to improve sexual concerns experienced during peri- and postmenopause,” says Dr. Sheryl Green, lead study author from McMaster University in Ontario, Canada. “Results suggest that this type of therapy leads to significant improvements across several important sexual concern domains, and we hope this study will provide the basis for larger randomized clinical trials in the future.”

“This study is important to women experiencing sexual health related issues and provides their healthcare professionals with another nonpharmacologic treatment option to discuss with their patients,” says Dr. Stephanie Faubion, medical director for The Menopause Society.

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