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UNLEASH YOUR INNER NINJA! Total Body Workout on P.108 100% USEFUL!

JULY 2014

KNOCK OUT

WILD+ LOUD

GOUT

GIVE JOINT PAIN THE ONE-TWO PUNCH P.89

SEX SO GOOD SHE’LL BEG FOR MORE!

30-MINUTE

CRUSH OFFICE STRESS P. 46

BLAST!

! N E M R O F S D O O F T BES BUILD A CHISELED BODY BY AUGUST! P. 109

N O I T I R T U TO N E D I U G E IMAT T L U R U YO = JOHN S D O O G Y SPAINHOUR LTH A E H 8 BE FIGHTING FIT WITH 8 +

MEN’S HEALTH GUY

KS C A H E K G 38 PALEN

THIS EX-MARINE JULY 2014

ISSN 8080-2737

07

YOU, VERSION 2.0

37 INSTANT LIFE UPGRADES, P.52

9 778080 273003 FACEBOOK.COM/MENSHEALTHPHILIPPINES

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WorldMags.net THE CHALLENGES YOU’RE LEANER, STRONGER, AND IN CONTROL. NOW IT’S TIME TO TAKE IT TO THE NEXT LEVEL. HERE, WE SHOW YOU HOW TO POWER UP YOUR ROUTINE WITH SAMSUNG GALAXY S5 + GEAR FIT.

THE HEART RATE SENSOR The Galaxy S5 is the first smart phone to have a built-in Heart Rate sensor. To measure your heart rate, simply place your finger on the back of the unit, keep still, and wait for the results.

1 JUMPING-JACK PYRAMID Do as manyy jump ping ja jacks as yo ou can in 10 0 sec s ond nds, th hen rest e fo or ano otherr 10 0. Worrk yo our wa ay up p to a 20-ssecond nd jum jump an nd resst rou utine,, then n 30 second ds. No ow work your way back down by b do oing ju umping ja acks for 30 second ds, then 20 0, the en 10 0. Rep peat th three ree timess. Is your heartt racin ng ye et?

PERSONALIZED FITNESS MANAGER The Samsung Gear Fit gives you real-time information on the progress and results of your workout, and even recommends a personalized program. It’s 24/7 wearable so you’ll always be on track to a fitter you.

2 THE “55” WORKOUT Perform a body-weight squat by standing with your feet a shoulder-width apart, with your hands behind your head. Sit back with your hips until your legs are parallel to the floor. Push back up with your head and chest up while pushing your knees out. Rest for 30 seconds then do two squats and nine pushups. Gradually work your way up to 10 squats then work your way down to one pushup. You’ll complete 55 reps of each exercise by the time you’re done. You should feel the burn in your glutes, chest, and triceps.

S HEALTH

3 10-METER SPRINTS Find an area in your gym or house where you can sprint for 10 meters—a basketball court or empty street may work for this. Once you’ve covered the distance, pause just long enough to inhale and exhale once through your nose, not your mouth. Sprint back and pause, this time inhaling and exhaling twice through your nose. Continue the drill by breathing as normally as you sprint, and adding an additional nose inhalation and exhalation when you pause. Beats a treadmill, anytime.

Use the built-in S Heath fitness tracker in the Galaxy S5 to keep track of your progress. It easily stores the distance you’ve covered, the calories you’ve burnt, your speed, as well as your exercise duration, and other essential stats.

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07.14

COVER STORIES FEATURES

No time to train? Tell it to this Marine

She’ll let you in on all her secrets

33

71

52 60 You, Version 2.0 Best Foods

Know the real market value

61

66 Wild + Loud

46 Stay Street

32 Fighting Fit

Smart

BY LIO MANGUBAT

With John Spainhour barking orders, you can pick off your targets of having a strong mind and a stronger body in no time

46 Crush Office

80 Denim

89 92 109 Knock Out Gout Steady the Boat 30-Minute Fat

Stress…

Domination

…before it crushes you

There are many ways to stay classy while still wearing jeans

Heed these tips now or suffer like you’ve never suffered before

The city is a dangerous place. Protect yourself from unexpected hazards

BY LIO MANGUBAT

Upgrade every facet of your life BY LIO MANGUBAT, LAMAR ROQUE, ANGELO COMSTI, AND AYA TANTIANGCO

BY LIO MANGUBAT

BY MIKE AQUINO

for Men From the palengke, to the supermarket, this is your ultimate nutrition guide BY PEEJO PILAR AND OMAR GLENN D. BELO

BY LAURA ROBERSON AND WAYNE JOSEPH TULIO

The Best Man has more duties than just the speech

Blast

BY MIKE DIEZ

BY FERDINAND MANABAT

BY AMADOR R. MADAMBA

6 JULY 2014 | facebook.com/menshealthphilippines

The filthiest, dirtiest sex secrets straight from the mouths of women, decoded

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Burn the belly in record times

I gained a lot of discipline from the military” JOHN SPAINHOUR, PAGE 35

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07.14

100% Useful

DEPARTMENTS

Nutrition 26 Shell Power

Add eggs to the list of brain food

97 Sober Up, Slim Down

How much does beer really affect your growing belly? BY WAYNE JOSEPH TULIO

Health 22 Guard Your Guts

That microwave dinner can make you sick

42 Chill, Man

Break free from the many temper traps around you BY PETER IMBONG

Mind 51 Coach’s Orders

Juno Sauler’s winning secrets to exceeding expectations Gym-going, ninja style

108

BY LAMAR ROQUE

94 Picture You Rollin’

A faster, greener, safer way to commute to work? Try biking, thanks to the improving bike lanes around the metro BY PAULO SUBIDO

Fitness 107 Tried and Tested

The right kicks for any sweat session BY WAYNE JOSEPH TULIO

108 Unleash Your Inner Ninja

Parkour teaches you to be strong when it counts the most BY OMAR GLENN D. BELO

Sex & Relationships 24 What She Really Thinks About Your Penis Size The news may please you—and her!

39 Hard Core, Killer Looks Keep up with an elite fit woman like Aubrey Miles It can be a 94 vicious cycle

Fit to go for miles 39

BY ANTON D. UMALI

Guy Wisdom 48 Early Education

More Useful Stuff... 12 FROM THE EDITOR

16 ASK MEN’S HEALTH

39 MH FOCUS

14 ASK THE EXPERTS

21 MH ALERTS

99 HOW TO DO EVERYTHING BETTER

Our experts answer your questions

How can I stop overthinking?

Press-stopping health, nutrition, fitness, sex, and weight loss news

8 JULY 2014 | facebook.com/menshealthphilippines

Your little tyke’s better future starts at home BY ELIJAH MENDOZA

112 TV Takeover

Adding some testosterone to your nightly habit with some wishful tweaks

Life’s winning strategies, made easier to digest

Punch like a girl (who’s a champion boxer), sharpen any knife, make a killer salsa, score on a header

ON THE COVER John Spainhour. Photograph by Jake Verzosa. Styling by Amador R. Madamba. Grooming by Ria Gamboa

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Global Editions/ EDITORS-IN-CHIEF Australia IAN COCKERILL Brazil AIRTON SELIGMAN

The World’s Largest Men’s Magazine 6F & 7F Robinsons Cybergate Center Tower 3, Robinsons Pioneer Complex Pioneer St., Mandaluyong City 1550

Allan A. Madrilejos TEAM EDITOR

Lisa GokongweiCheng President and COO

Peejo A. Pilar EDITOR-IN-CHIEF

Glen A. Concio TEAM ART DIRECTOR

Marc Z. Yazon ART DIRECTOR

Omar Glenn D. Belo DEPUTY MANAGING EDITOR

Amador R. Madamba LIFESTYLE EDITOR

Lio S. Mangubat FEATURES SECTION EDITOR

Wayne Joseph H. Tulio ASSISTANT SECTION EDITOR

Lamar N. Roque STAFF WRITER

Sharleen P. Banzon COPY EDITOR

HANSEL DELA CRUZ VP For Operations EDNA BELLEZA Publisher CHRISTINE ONGTECO-SANDEJAS Deputy Group Publisher ARLO VICENCIO Associate Publisher JO-ANN MAGLIPON,MYRZA SISON Editorial Directors ELIZ RELLIS Production Manager JANE M. PUNO Assistant Production Manager ARNEL LAIGO Production Coordinator MAGS E. CASTRO IS and Administrative Director WHILMA LOPEZ Admin Services Manager MICHIEL LUMABI, MARLYN MIGUEL, LALAINE BERNARDO Sr. Administrative Assistants

SUMMIT DIGITAL WEB BUSINESS OPERATIONS MANAGER Dennison Ko

ADVERTISING GROUP ADVERTISING DIRECTOR Florence Bienvenido ADVERTISING EXECUTIVE ASSISTANT Rita Barbacena ADVERTISING DIRECTOR Regie Uy KEY ACCOUNTS SPECIALISTS Junn de las Alas, Joey Anciano, Annie Santos, Alex Revelar, Suzette Tolentino, Joyce Argana KEY ACCOUNT ASSISTANTS Chingay Cabit, Ashley Balla, Maricel Adaniel, Marie Jo Calubay ADVERTISING MANAGER Maiza Mueco ACCOUNT MANAGERS Ginger Taduran, JJ Dinglasan, John Mangoba, Bem Caharian, Melinda San Diego, Reynaldo Parale ADVERTISING ASSISTANT Lorena Santiago ADVERTISING TRAFFIC SUPERVISOR Arnel Laigo ADVERTISING TRAFFIC ASSISTANT Arthur C. Villaflor

IN-MAGAZINE PROMOTIONS & DESIGN – MARKETING 2 JR. MARKETING ASSOCIATES Mary Princess Derit, Karla Co DATABASE ENCODER Sheryl Maragun COPYWRITER Krystel Malinis

EVENTS – MARKETING MARKETING DIRECTOR Ramon Manzano III ASSISTANT MARKETING MANAGER Roberlin Rubina

PROJECT OFFICERS Eduardo Jay Almeda Jr., Patricia Cordero, Jocelyn Negrete, Rica Lozada, Jenny Vilona SENIOR MARKETING ASSOCIATE Juan Paolo Maningat, Joe Carl Briton, Jesusa Angela Padua, Dorothy Bulan JR. MARKETING ASSOCIATES Carol Cruz, Alvin Paronda, Eman Joshua Sibug.

TRADE MARKETING TRADE MARKETING ASSOCIATE, OIC Jamie Jeane Islo TRADE MARKETING ASSOCIATES Hannah Roque, Lalaine Taguiam, Mark Munoz PROJECT COORDINATOR Joylyn Guinto VISUAL MERCHANDISER Elmon Villanueva

MEDIA RELATIONS MEDIA RELATIONS ASSOCIATES Karina Leal, Justin Convento

CREATIVE SOLUTIONS Cosmopolitan , Women’s Health, Men’s Health, Runner’s World ASSOCIATE CREATIVE DIRECTOR Iza Santos ASSISTANT MANAGING EDITOR Patricia Era ART DIRECTOR Jay Dimayuga SENIOR GRAPHIC DESIGNER Anisa Privado ASSOCIATE ART DIRECTOR Ehly Garcia COPYWRITER Lara Agay JUNIOR PRODUCER Pearl Bacasmas TRAFFIC COORDINATOR Michelle Acantilado

CIRCULATION CIRCULATION MANAGER Alma M. Madelo CIRCULATION MANAGER-GMA Glenda Gil PROVINCIAL SALES MANAGER Alexis Martinez INTERNATIONAL DISTRIBUTION SPECIALISTUlyssis Javier DISTRIBUTORS GROUP HEAD Marlou Rubinos KEY ACCOUNTS GROUP HEADS Alaine Mae Lozada, Vivian Manahan AREA SALES SUPERVISOR-LUZON Carlo Peralta SR. CIRCULATION SUPERVISOR Fatima Flores KEY ACCOUNTS SPECIALISTS Jinky Rose Calugtong, Jennifer Tolentino

SALES REPRESENTATIVES-GMA Vivian Manahan, Charlotte Barlis, Noreen Sescon-Peligro, Jenny Reparep, Vernice Torres, Lhon Bituin, John LakhiCelso SALES REPRESENTATIVESPROVINCIAL Rodel Revilla, Vicmar Dave Awid, Sermand Lacza, James Russel Dris, Jerome Espejo, Ferdinand Oreto SUBSCRIPTION COORDINATOR Jofet Abad DISTRIBUTION ACCOUNT ANALYST Mary Anne Ayeste CIRCULATION ADMINISTRATIVE ASSISTANTS Marjorie Abueme, Elnie Marie DelosSantos LOGISTICS MANAGER Norman Campo

Bulgaria VLADIMIR KONSTANTINOV China ZHOU SONG Croatia ROBERT FRKOVIC France MICHEL BIRNBAUM Germany MARKUS STENGLEIN Greece VASSILIS GEORGAKAKOS Hungary MÁTÉ PÁSZTOR India AROON PURIE Indonesia NINO SUJUDI Italy LUIGI GRELLA Kazakhstan ANDREY MANUYLOV Malaysia GARETH CORSI

RODALE INTERNATIONAL ROBERT NOVICK Senior Vice President, Rodale International KEVIN LABONGE Executive Director, Business Development and Marketing ANGELA KIM Director, Business Development and Marketing MARIA URSO Manager, Business Development and Marketing JENNIFER LALLY Business Manager DANA RICH Coordinator, Business Development and Marketing JOHN VILLE Editorial Director, Rodale International LAURA ONGARO Deputy Editorial Director, Women’s Health and Prevention VERONIKA TAYLOR Deputy Editorial Director, Runner’s World and Bicycling KARL ROZEMEYER Content Manager SAMANTHA QUISGARD Editorial Assistant SHALENE CHAVEZ Production Assistant

FOR DEALERSHIP/ DISTRIBUTORSHIP INQUIRY Contact the Circulation Department

451-8888 loc. 1086-87 Look for Mayleen Laron or Caroline Herrera. Or email: subscribethis@ summitmedia.com.ph For Back Issues, contact FILBARS. Look for Loel, 413-9688/416-2459. Under no circumstances shall

Netherlands JAN PETER JANSEN Philippines PETER PILAR Poland KRZYSZTOF KOMAR Portugal PEDRO LUCAS Romania MIHAI GHIDUC Russia KIRILL VISHNEPOLSKY Serbia and Montenegro IVAN RADOJCIC Singapore SHERWIN CHUA South Africa JASON BROWN Spain JORDI MARTINEZ Thailand CHATCHAWIN UNHANUN Turkey FATIH BÜYÜKBAYRAK Ukraine DMITRY PRIBYTKO United Kingdom TOBY WISEMAN Latin America FRANCISCO CUEVAS ARGENTINA ARUBA

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Printed in the Philippines. SUBSCRIPTION & DIRECT SALES OFFICER Hanna Monfezer

ECUADOR

DISTRIBUTOR’S SPECIALISTCENTRAL LUZON Gian Carlo Peralta NEWSSTANDS SUPERVISOR Joel Valdez

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HONDURAS MEXICO NICARAGUA PANAMA

THE PHILIPPINE’S LEADING MAGAZINE PUBLISHER TALK TO US Summit Media is the leading magazine publisher in the country, and we have our customers to thank for that. If you have any inquiries, comments, and concerns, please feel free to email us at [email protected]. Your feedback will help us serve you better.

10 JULY 2014 | facebook.com/menshealthphilippines

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TRUNK LINE

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PERU VENEZUELA

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From the Editor

™

Be a smart shopper Whenever I want to stretch my back and get some blood running through my legs, I go to the supermarket near our office and whiz past the aisles like a quick-footed ninja closing in on his target. I love taking a good look at new items, reviewing the usual stock, reading the labels, and exploring the frozen food section, which is my favorite. To me, scrutinizing everything there is to know about the products I intend to buy— especially the ones I’ll have later for dinner (my average cooking skills notwithstanding)—is necessary before I make a sound purchasing decision. And it’s pleasing to see I’m not the only one who dares to ask questions. One time, I overheard an elderly woman having a lively conversation with one of the supermarket staff about free-range chickens, hoping to learn more about their supplier. I was impressed both with her and the staff, who responded to her queries with very precise and learned answers.

Micael Diaz de Rivera We couldn’t have done it without...

When not working as a User Experience Supervisor for OLX Philippines, Micael spends his time traveling around Asia. He teaches you why you should learn more than two languages on p. 55. His most indispensable supermarket buy: “Instant pancit canton. It’s a tried and tested meal to power me through the day.”

This level of curiosity helps people learn. When you’re buying an LED TV, you don’t simply buy the first set you see on the shelf. You pepper the salesperson with questions about features, specs, the works. So why should shopping for food and groceries be any different? One of the best places to experience this form of creative interaction is in the palengke, where vendors and buyers chat up a storm to score the best deal possible. It’s in this dynamic that suki relationships are forged and differences in peso value are settled. Plus, a palengke is still a great place to go if you’re hankering for that tender beef and oxtail for your kare-kare or need a kilo of shrimp for the nilasing na hipon your wife wants you to prepare for lunch. To help you with the freshest produce for your mouthwatering recipes, let “Play the Market” on P.60 serve as your personal palengke manual. This guide will instruct you on how to spot and avoid rotten fish, establish a relationship with a suki, decide what strip of beef to buy, and other helpful tips. Our “Best Foods for Men” on P.65, meanwhile, lists the best grocery products that you should stockup on. This issue isn’t purely about upgrading your food choices, though. I’s also about giving you an extra boost. We highly recommend you flip through “Renaissance Man” on P.52 to find 37 skills you can master to become a more well-rounded guy. My favorite tip: learn a foreign language or two. Of course, there’s no short course that will turn you into a multi-linguist overnight. But it’s important that you start asking about what will help you reach your goal. This is how you start to learn. So don’t be afraid to always ask questions. The fun starts when you go find the answers.

00:02 LIFESAVERS

1 SLAY DRAGON BREATH An apple can be the simple antidote to those fumes you’ve been spewing. Like parsley, spinach, and mint, this fruit contains an odor-busting enzyme that makes garlic breath less galling, according to a study in the Journal of Food Science. Keep a bowl of organic Pink lady apples (the variety used in the study) on your desk at work. Mark S. Wolff, D.D.S., Ph. D., professor of cardiology and comprehensive care, NYU College of Dentistry

Peejo 2 E-mail the Editor! [email protected]

Text the Editor!

Type MH ED and send to 2948. P2.50 for Smart and Globe and P2 for Sun.

Want to read Men’s Health on the iPad? Search for it in www.summitnewsstand.com.ph for Android and for iOS users you can download our magazine via the Buqo App at www.buqo.ph.

Marco Harder

Rick Olivares

Marco is a learning professional by trade, but many things by vocation. His band The Purplechickens is releasing its third record, Haláng, this year. He teaches you to appreciate jazz on p. 53. His indispensable supermarket buy: “Coffee! It makes you do things—good and bad, smart and dumb— with more energy.”

Rick has covered sports on three continents, played semi-pro ice hockey, and in his spare time, dreams of playing for the New York Knicks. He’s written three books, will release a fourth this year, and he’s the best man to teach you how to be a real sports fan on p. 59. His indispensable supermarket buy: “Dole’s Mandarin Oranges. Love it.”

CRANK UP THE PLANK Make the best core conditioner even better. Lie on your left side and prop your upper body up on your left elbow and forearm. Grab your right ankle with your right hand and bend that leg back. Then raise your hips until your body is in a straight line from your left ankle to your shoulders. Hold for 30 seconds; repeat on your right side. BJ Gaddour, C. S. C.S., CEO, StreamFit.com; author Your Body is Your Barbell; creator, MH DeltaFit Speed Shred

3 GRAZE FIRST, GRIPE LATER Tame your growling stomach and you may avoid an argument. Researchers at Ohio State University studying married couples found a link between low blood sugar, aggressive impulses, and aggresive behaviors. The takeaway: If you’re planning to a have a difficult talk with your spouse or partner, make sure you’re not hangry. P. Murali Doraiswamy, M. D., professor of psychiatry, Duke University Institute for Brain Sciences, Durham, North Carolina

12 JULY 2014 | facebook.com/menshealthphilippines

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Expert Advisors

™

Our Advisory Board

NO APPOINTMENT REQUIRED EDITED BY L AMAR ROQUE

ORTHOPEDICS

LUIGI T. BERCADES, MS, CSCS

JOSE RAUL CANLAS, MD

Bercades received his master’s degree in exercise physiology from the University of Oregon, and is currently teaching at the Auckland University of Technology.

Dr. Canlas is the section chief for sports medicine at the Institute of Orthopedic and Sports Medicine, St. Luke’s School of Medicine. He is also the medical director of the Philippine Center for Sports Medicine of the Philippine Sports Commission.

EDGAR MICHAEL T. EUFEMIO, MD, FPOA Dr. Eufemio is the head of the University of the Philippines-Philippine General Hospital(UP-PGH) Department of Orthopedics Sports Clinic.

CARLOMAGNO CANTA, CSCS Canta is a Certified Strength and Conditioning Specialist. He has handled the conditioning of numerous champions in wrestling, mixed martial arts, softball, basketball, rowing, football, and has been invited to contribute in various military units such as the Philippine Scout Rangers and Philippine Military Academy. FITNESS & EXERCISE

AMBROSIO VALDEZ III, MD, FPOA

JIM SARET, MSAT, PES, SAQ, CAPT

Dr. Valdez is an orthopedic surgeon who went to fellowship training in sports medicine at the University of Cincinnati, and in cartilage resurfacing at Mercy Private Hospital in Melbourne, Victoria, Australia.

Saret is the sports training consultant for the Philippine Olympic Committee and is a host and trainer for the TV Show The Biggest Loser.

PHYSICAL MEDICINE AND REHABILITATION (PM&R)

Armand Mendoza is a licensed physical therapist, holding international certifications for personal training, lifestyle and weight management coaching, sports nutrition, and contemporary Pilates. He trains clients at B-Infinity Studio in Bonifacio Global City, Taguig.

EDMUND L. MARTINEZ, MD, FPARM, DPBRM Dr. Martinez is the section head of the Physical Therapy Unit of the Hospital of Infant Jesus, and dean of the College of Physical Therapy of San Juan De Dios Educational Foundation.

JOSE BONIFACIO RAFANAN JR., MD, FPARM

EXPERT OF THE MONTH

Dr. Rafanan is the head physiotherapist at the sports clinic of the UP-PGH.He also had his clinical observership in sports medicine at Duke University.

MARK HOMER T. TIANGCO, MD, DPBRM, FPARM

t

Ben Cabarroguis A former gym-rat of the body-building tribe, Ben Cabarroguis converted to parkour after one eye-opening session. His huge muscles were rendered useless in going through obstacles. Since then, he has lost size but gained strength. Together with his partners and fellow parkour coaches like Habagat Santos-Cuyugan and Raven Cruz, they have set up Ninja Academy for all those interested in a different kind of fitness. Read more on p.108

ASK THE EXPERTS

NUTRITION

ARMANDO MENDOZA JR, PTRP

LUZ FELICIDAD SOCRATES CALLANTA, MS Callanta holds a master’s degree in nutrition from UP Diliman. She lectures on sports nutrition in different schools and teaches at the College of Home Economics of UP Diliman and the Center for Culinary Arts (CCA). MENTAL HEALTH

KAY BUNAGAN, MA

Dr. Tiangco is the head of the Physical Medicine and Rehabilitation Department of Angeles University Foundation Medical Center in Angeles City. He’s also a consultant for MegaClinics in SM Megamall in Mandaluyong City.

Bunagan is a counseling psychologist at Better Steps Psychology, a firm that offers counseling and training services. She earned her Master of Arts in counseling psychology at the Ateneo De Manila University.

STRENGTH AND CONDITIONING

ERIC JULIAN MANALASTAS, MSC, CSSP

HERCULES PAULMINO CALLANTA, CSCS Callanta is an associate professor at the College of Human Kinetics of UP Diliman. He develops and implements specific fitness and training programs for athletes in badminton, swimming, basketball, football, and weightlifting.

STATISTICS

ENRIQUE TAYAG, MD, PHSAE, FPSMID Dr. Tayag is the director of the Department ofHealth-National Epidemiology Center (DOH-NEC). His group keeps track of Philippine health statistics, including the mortality of the many diseases that afflict Filipinos around the country. DERMATOLOGY

PAMELA JANE KWOK-GO, MD Dr. Kwok-Go is a fellow of the Philippine Dermatological Society. She got her medical degree at the University of Santo Tomas and completed her residency in dermatology at the East Avenue Medical Center Department of Dermatology. DENTISTRY

ARMIN G. SEGARRA, DMD Dr. Segarra graduated from the UP College of Dentistry. He has received a postgraduate certificate in advanced education in general dentistry at the University of Minnesota. He is now teaching as anassistant professor in restorative dentistry and fixed partial prostho-dontics at UP Manila.

EUGENIE AMANDA V. ROQUE, DMD Dr. Roque graduated doctor of dental medicine at the Centro Escolar University. She finished her post-graduate residency and postgraduate training in pediatric dentistry at the Philippine Children’s Medical Center. EMERGENCY MEDICINE

DANIEL LUCHANGCO, MD, FPECM Dr. Luchangco is head of the Emergency Department at Mandaluyong City Medical Center, and emergency consultant at Makati Medical Center and UERM. He’s a member of the American College of Emergency Physicians. SURGERY

EDGARDO P. PENSERGA, MD Eric Manalastas is a certified specialist in social psychology of the Psychological Association of the Philippines. He recieved his master’s from the Unviersity of Amsterdam in the Netherlands.

Dr. Penserga finished medicine at the Cebu Institute of Medicine and his post-graduate internship at the Siliman University Medical Center. He is the chairman of the Hospital Committee on Operating Room/Delivery RoomPostAnesthesia Care Room at the Victor R. Potenciano Medical Center.

How can I compartmentalize my thoughts after a very stressful day at the office?

What’s the proper way to cook penne noodles?

t EJAY, VIA E-MAIL

First, use lots of water for boiling the noodles, about 4 liters per 500 grams of pasta. Second, boil pasta in salted water, about 25 grams per (1 1/2 tbsp) per 4 Liters of water. Third, the water should be boiling rapidly before dropping the penne. Remember: don’t cover the pot and stir every so often to keep the noodles from sticking to the bottom of the pot.

Stress management begins with the mind. You need to understand your perception of yourself vis-à-vis the demand of the situation and the importance you ascribe to that situation. Perhaps, you need to adjust your self-perception, instead of emphasizing what you cannot do. You need to reinforce what you can do.

Marissa Guinto-Adviento, Ph.D., a psychologist and a training and development consultant

14 JULY 2014 | facebook.com/menshealthphilippines

t MON-MON, VIA E-MAIL

Chef Nikki Eleazar, senior lecturer from the College of Home Economic at the University of the Philippines. Diliman

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Ask MH ™

LIFE’S QUESTIONS, ANSWERED EDITED BY L AMAR ROQUE

DO YOU MIND? Your overthinking really wont result in action

1 I plan to get back into running after a long hiatus. How can I reduce my risk of injuries?

t TIM, VIA E-MAIL Don’t go from zero to 10K right away. Most running injuries happen because guys do too much too fast, says Vijay Vad, M.D., a sports medicine specialist at the Hospital for Special Surgery and the author of The New Rules of Running. He recommends finding a pace that lets you breathe rhythmically as you run: Inhale through your nose for a count of two, hold it for two, and then exhale through your nose and mouth for two. Can’t do it? Back off the throttle until you can. Do weight training and cycling at least once every five days to strengthen your muscles without overloading your joints and other soft tissue, says Dr. Vad. (Avoid squats and lunges, which strain the same joints that running does. Work your glutes with hip raises instead.) One more thing: Buy two pairs of running shoes. A study from Luxembourg shows that runners who switched between at least two pairs of shoes were 39 percent less likely to sustain running-related injuries. This may be because the different structures of the kicks alternated the location of forces applied to their bodies as they ran.

2 I’m a fresh grad and will be starting at work in two weeks. How important is fostering friendships in an office setting?

t GIO, VIA E-MAIL Very important. “Connecting with others is a basic human need. Friendship is a manifestation of that connection. In the Philippine culture, this is integral to overall satisfaction at the workplace,” says Marissa Guinto-Adviento, Ph.D., a psychologist and a training and development consultant. Being a first-timer on the land of office grind, it’s important to understand that putting a premium on good working relationship can help you with the everyday 9 to 5 stresses. And according to personality and preference, quality office ties can be a job incentive to a certain extent. “It makes sense for us that people stay in a job because they like the people they work with, even if it does not pay as much as another company where relationships among employees are known to be strained,” says Dr. Guinto-Adviento. “It is also acceptable for us to know of someone who would leave a high paying job because of poor teamwork, lack of positive interactions among co-workers, or strained relationship with the boss or authority figures,” she adds. That’s why you should never forget to assess your professional standing and growth from time to time. You wouldn’t want to be that dude who refused getting a promotion and a transfer to another floor just because he prefers being close to his clique. 16 JULY 2014 | facebook.com/menshealthphilippines

I’m always overthinking problems. How can I get my mind to stop? t THEO, VIA E-MAIL Don’t hit the brakes; turn the wheel. Whatever the problem— relationship, work, family—you’ll feel better if you keep moving forward, doing something. Dwelling on the future can be frustrating, exhausting, and even pointless because you can’t completely control what’s going to happen, says psychiatrist Jeffrey Borenstein, M.D., president of the Brain and Behavior Research Foundation in New York City. “Get rid of the notion that you have to fix everything at once,” he says. Instead, try writing down the steps you’ll take to set a solution in motion, Dr. Borenstein suggests. Then list at least three doable goals within each of the larger steps you’ve outlined. Give yourself a break and hit the gym or read a book for a half hour to regain perspective, says Dr. Borenstein. Then dive back in. As you cross things off your list, you’ll see your progress and regain a feeling of control, he says. Finally, to fend off excess rumination in the future, try meditation. According to a study from John Hopkins University, 30 minutes of daily meditation can lower anxiety and depression levels up to 38 percent—about the same way as an antidepressant.

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Fusion of Fitness and Finance

THE MOST ESSENTIAL PRINCIPLES OF FITNESS AND FINANCE HAVE THREE THINGS IN COMMON: DETERMINATION, DILIGENCE, AND DISCIPLINE. RAMIL GANDOLA — FITNESS ENTHUSIAST AND SUN LIFE FINANCIAL ADVISOR — TELLS US HOW THESE THREE CAN TURN INTO A POWERFUL COMBINATION FOR SUCCESS. STOP DREAMING AND START DOING “Generally speaking, no one dreams of being a Financial Advisor,” Ramil says. But after three years of working a desk job, he realized that being a Marketing Assistant just wasn’t for him. Determination pushed him to shift gears. He looked for a business that could provide him with a greater income, an outlet for his active, outgoing personality, and more time to work out and stay in shape. He found the perfect fit in Sun Life, and hasn’t looked back since.

FACE CHALLENGES HEAD ON One of the earliest challenges Ramil had to face as a Financial Advisor was rejection. How did he handle it? Good old “mind over matter” and a generous dose of discipline. “If you have a goal, don’t let rejection hinder you. Learn something from the experience then buckle down to work,” he says. It’s the same attitude that’s helped Ramil expand his fitness routine, from badminton to mountain biking to swimming. He is the kind of guy who doesn’t back down from new experiences, and his diligence is paying off.

BE IN IT FOR THE LONG HAUL

“There’s always a leveling up. Once you achieve one thing, you will aim for something more. There are so many dreams to conquer.” Do you want a business with Sun Life? Go to shinebig.com.ph for more info.

Over the years, Ramil has developed a discipline that has helped him thrive in both fitness and finance. But the race doesn’t end here, because he’s setting new goals for himself. His fitness goals include training for a duathlon and a triathlon, and making it a habit to eat healthy. As for work, he’d like to reach out to more Filipinos and help them become financially secure, especially now that he’s a New Business Manager heading a team of Unit Managers and Financial Advisors. Ramil understands that to succeed, he’s got to be in it for the long haul – and he definitely is.

twitter.com/sunlifeph

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Off the Wall

FROM THE MH WALL

There’s no denying what the right track can do when you’re just about to present a crucial report or complete a tough superset. Our readers attest to the performance-boost they get from music and share their favorite hits

™

“The Fire” by The Roots t IEN CORRAL

THE READERS FIRE BACK EDITED BY L AMAR ROQUE

“Find You” by Zedd t KUNG PAO

BusinessMinded

tLETTER OF THE MONTH

Keep On Improving Skimming through @MensHealthPH’s 9th Anniversary Issue, it shows that you have improved as a well-rounded magazine especially enriching your readers with more local offerings (i.e. All Together Now, Enrich Your Life, Heroes of Health & Fitness) and your new Coach section. Kudos! @SonnyAngara could have made a better MH Cover Guy though.

I really love the April 2014 issue and also the many articles inside. Hope you can feature someone that is financially fit. Hope you can feature the owners of our company. I am also hoping that you can feature our company as well. Hoping you can also feature articles about Multi Level Marketing. More power and God Bless MH PH.

t ALEX AMIHAN,

VIA FACEBOOK.COM/ MENSHEALTHPHILIPPINES

Brock Lesnar’s WWE theme tKEVIN NADURATA

Tested and proven I didn’t exactly follow the “Ace Your 10K” story (May 2014 issue) training plan, but after two weeks of doing a similar approach, I ran 10.74 kilometers in one hour and 14 seconds. My first 10K in under 60 minutes. Props to coach Andy Leuterio and Men’s Health Philippines.

t PETER QUILL, VIA E-MAIL

t RUSSEL DE LARA, RN, VIA FACEBOOK.COM/MENSHEALTHPHILIPPINES

“GOTTA FLY NOW” by BILL CONTI

tRYAN PIERCE ENCISA

Metallica and the Ultimate Warrior’s Theme

t TABS BANEZ

“Surrender” by Daddy’s Groove

t ALFONSO JOSE ABRENCILLO

How To Reach Us E-MAIL menshealthphilippines @gmail.com

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RUNNING ON

Save the environment or save your hard-earned cash? Find out below how Bridgestone’s Ecopia tires lets you do both.

REDUCES

E C O P I A

T R AV E L

U P

T O

1 7 3 K M

F U L L

TA N K

CONVENTIONAL TIRE

M O R E

P E R

*As tested on the Ecopia EP200

With the rise of global warming, more and more drivers are looking for an energy-efficient drive. That’s why Bridgestone continues to work on its Ecopia range to find the ideal mix of technologies that encourages optimal fuel efficiency and overall performance. Engineered for the eco-conscious and cost-conscious driver, Ecopia’s reduced rolling resistance extends the kilometres you can travel with the same amount of fuel while providing superior wet braking and handling performance comparable to conventional tires.

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WorldMags.net Trending News on Health, Sex, Nutrition, Fitness, & Weight-Loss EDITED BY WAYNE JOSEPH TULIO

ALERTS! HOPPY TIMES Celebrate and recover with a smarter combo.

GO FOR A BEER RUN If you crack open a cold one after a half marathon or adventure race, choose carefully: Australian research suggests that low-alcohol beer with a pinch of salt added can help you rehydrate better than a boozier brew would. This works only if the beer is 3.5 percent alcohol by volume (ABV) or less; otherwise the benefit vanishes, says study author Ben Desbrow, Ph.D. Try San Mig Zero: it only has 2.6 percent alcohol and only 60 calories per bottle. And for your salty fix, have some mixed nuts. How’s that for a post-race treat? P H O T O G R A P H S B Y T R AV I S R AT H B O N E

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| JULY 2014 21

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Percentage rise in your risk of metabolic syndrome (a precursor to diabetes) per hour you sit, averaged over a weekend Source: University of Tasmania

A Better PSA Test

ON OUR RADAR

Many doctors skip PSA testing for prostate cancer due to concerns about its accuracy. But researchers at Mercer University and Georgia Southern University may soon have a better option. Their test detects cancer based on the levels of three fats in a man’s blood. Prostate tumors increase these fats, but your diet doesn’t, according to study author Uddhav P. Kelavkar, Ph.D. The payoff: fewer false positives and false negatives. Pending more study, the test may help M.D.’s detect tumors and pick treatments.

ALERTS! HEALTH

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DON’T PLAY CHICKEN Salmonella outbreaks usually begin with poultry

UNFRIEND THE BLUES

Call it the positive-people payoff: Reading feel-good updates on Facebook may boost your mood, according to a new study from UC San Diego. The researchers found that when a person posted something positive on Facebook, his or her friends tended to post more happy statuses soon after. “positively engenders positivity,” says Teddi Dizon of Better Steps Psychology. “ If the intention of your post is positive, it will also manifest in social media.” So if you want to start the good vibes rolling, post a motivational status. But of course don’t over do it, lest you want to deal with trolls.

Nuke It Right or Puke Tonight If you hurry in the kitchen, you could hurl in the bathroom. Taking frozen food out of the microwave too soon can make you sick, a US CDC report reveals. Researchers who studied a salmonella outbreak linked to frozen entrées found that up to 12 percent of infected people failed to let their meal rest, as the package directed, after cooking it. Frozen meals may contain raw ingredients that could harbor harmful bacteria, and the post-zap standing time helps your food finish cooking, making it safe to eat, says study author Leslie Hausman, R.N., M.P.H. Consider those few minutes insurance that you won’t hug the toilet later. 22 JULY 2014 | facebook.com/menshealthphilippines

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For up-to-theminute health tips, follow us on twitter @menshealthph

Easily slip on relief when heading out. Researchers in Turkey say that wearing sunglasses may help prevent itchy, watery eyes. People who went sans shades for three weeks needed 10 times more antihistamines than those who wore sunglasses daily during that time. “By wearing shades, it becomes a physical barrier against possible allergens getting to your eyes,” says Johann Reyes, M. D., an ophthalmology consultant at The Medical City in Pasig. When choosing a pair, Dr. Reyes says choose lenses with UV protection to keep your eyes safe against more than just the allergyinducing dust.

A l l A l e r t s: F o o d S t y l i n g b y E d G a b r i e l s / H a l l e y R e s o u r c e s , P r o p s t y l i n g b y M e g u m i E m o t o /A n d e r s o n H o p k i n s

LOOK COOL, FEEL BETTER

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MORE OFTEN CITED

Women fake orgasm during intercourse are often trying to make you feel good or amp up their own arousal, a Temple University study says. Or they’re just tired. Some of the reasons: TO MAKE YOU FEEL SUCCESSFUL SO YOU KNOW YOU CAN PLEASE HER

WorldMags.net ALERTS! SEX

Why She Fakes It

HUNG LIKE HERCULES? She may actually prefer a mere mortal

SO YOU DON’T FEEL INADEQUATE TO REWARD YOU FOR YOUR EFFORT YOU EXPECT HER TO REACH ORGASM TO MAKE SEX MORE INTENSE TO TURN HERSELF ON SHE THINKS IT’S SEXY SHE’S AFRAID SHE WON’T ORGASM

LESS OFTEN CITED

SHE WANTS TO GO TO SLEEP SHE ISN’T ENJOYING HERSELF

Are You Small Enough?

SHE’S ASHAMED SHE CAN’T ORGASM SHE’S SELFCONSCIOUS

Downsize your assumptions: Men think a 7-inch erection is ideal, but women actually prefer an inch less, a new study in the journal Psychology of Men & Masculinity reveals. Not only did women not consider a larger-than-average penis desirable, but their ideal size matched that of the average package. “For women, it’s really about the emotional connection and the intimacy of sex,” says MH mental health advisor Kay Bunagan, M.A. As for wang size, Bunagan says men tend to be bothered more about this because of ego issues and the myth that size equals partner satisfaction.

IS SHE BORED ON ALL FOURS? The primal heat of doggy-style sex may leave her cold. In a new Journal of Sexual Medicine study, not one woman who consistently climaxed said sex on all fours was her favorite position. They preferred to be on top, for better clitoral stimulation, says author Susan Oakley, M.D. In doggy-style, have her tilt her butt up so your penis pushes against her front vaginal wall, making indirect clitoral stimulation more likely.

Turn Her Crank ON OUR RADAR

For up-to-theminute sex tips, follow us on twitter @menshealthph

24 JULY 2014 | facebook.com/menshealthphilippines

Sex is easy, rider. When asked to rate the attractiveness of Tour de France cyclists, women favored the best Tour performers, a new study in Biology Letters found. But here’s the crazy part: The women just looked at portraits of the riders and didn’t know how well they raced. Athletic ability and fitness can give a man confidence which transends in the way he carries himself, says Bunagan. This sense of selfassurance can translate in your body language. So, your takeaway: be confident, man!

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Percentage of men who think diet, exercise, or drugs might enlarge their penis. (These don’t work. Ignore the spam!) Source: Psychology of Men & Masculinity

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ALERTS! NUTRITION

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2 Chug Chocolate! Come to the dark side. Milk mixed with high-fiber cocoa powder may help your cholesterol profile, say scientists in Spain. After drinking about 2 cups of the mixture every day for four weeks, people saw their HDL (good) cholesterol rise 6 percent more than when they drank plain moo juice. Credit cocoa’s polyphenols, which may boost a major protein in HDL, says researcher Beatriz Sarriá, Ph.D.

2

3

3 Be an Egg Head Crack open some brain food: Tyrosine may sharpen you mentally, a Dutch study found. People who consumed 2 grams of this amino acid—found in eggs and cheese—did 10 percent better on mental reflex tests than those who ate none. Study author Lorenza Colzato, Ph.D., says tyrosine may amp up production of dopamine, which is linked to brainpower. You’d need to eat eight large eggs to hit 2 grams of tyrosine, but a lower amount may provide some benefit.

DON’T WAFFLE Smarter choices may help your head and your heart.

Breakfast That Serves You Fill your produce prescription: A French study shows that 1 increasing your vitamin C intake may lower your stroke risk. The vitamin regulates levels of nitric oxide, which aids bloodflow, says study author Stéphane Vannier, M.D. To make sure you hit at least the recommended 90 milligrams a day, eat a cup of fruit salad made from any combo of oranges, strawberries, papaya, kiwi, and mango. All pack more nutrients than a supplement—and taste better too.

QUICK BITE

Fruit for More Zs

For up-to-theminute nutrition tips, follow us on twitter @menshealthph

16

If you’re having trouble sleeping, adding kiwi fruit to your grocery cart may help you. A Taiwanese study found that regular consumption of kiwi can help improve sleep. After four weeks making 24 men and women consume two pieces of kiwi an hour before bed time, research participants reported significant improvements in snooze quality. Researchers point out to the high levels of antioxidants and serotonin in kiwis. “Serotonin helps in the regulation of mood, appetite, and sleep,” says MH weight-loss advisor Armand Mendoza, P.T.R.P. “It has a direct effect on the sleeping and waking cycle of the body.”

26 JULY 2014 | facebook.com/menshealthphilippines

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In grams, the average guy’s protein intake at breakfast. (We recommend at least 30.) Source: USDA

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Blow Up Your Muscles A simple breathing drill called “the Lewit” may protect your lower back from injury, say researchers at the University of Waterloo. They found that the exercise, which focuses on forceful “power breathing,” substantially stiffens the entire abdominal wall. “Using the Lewit as a corrective exercise can help you maintain a safer neutral back posture during moves like the deadlift and kettlebell swing,” says study coauthor Stuart McGill, Ph.D. “That’s because it trains all your abdominal muscles to better stabilize your spine and pelvis, focusing the movement at your hips, not your lower back.” Try it!

ALERTS! FITNESS

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HOW TO DO IT Lie on your back on the floor and bend both your hips and your knees 90 degrees, keeping a natural arch in your lower back. Now simply breathe, and as you reach the end of a normal exhalation, purse your lips, making a very small hole; then forcefully expel as much air as you can. Repeat just a few times.

IS STRESS SAPPING YOUR STRENGTH? If you’d just chill out, you might fill out. Chronic stress could impede your recovery from workouts, according to Yale Medical School research. Just after a hard lifting session, people with low and high levels of chronic stress took three fitness tests. Then they retook the same tests one day and two days later. People with less stress showed greater recovery, possibly because excess stress can harm your repair systems. “Kapag mas maganda ang recovery mo, you can push yourself to workout at a higher intensity more often,” says Tim Ayson of L3F Gym. INCREASE IN POSTWORKOUT RECOVERY FROM INITIAL TEST

JUMP HEIGHT

DAY 1

DAY 2

30%

Source: The Journal of Strength and Conditioning Research

28 JULY 2014 | facebook.com/menshealthphilippines

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30%

25% 12%

13%

95%

81% ISOMETRIC FORCE

4

Percentage faster a tennis ball may travel through the air if you let out a grunt as the racket makes contact

ON OUR RADAR

You might need to do more singleleg exercises, a study in the Journal of Strength and Conditioning Research suggests. The scientists discovered that field jumpers’ legs were not equally strong. A lot of stabilizer muscles need to fire up on each leg when we jump or run for sports, says movement specialist Nico D’ Haenen of USPC. If you don’t address those, imbalances can occur—resulting in injuries. Try different single-leg exercises, such as rear-foot-elevated squats or lunges. Do 2 or 3 sets of 10 reps.

48%

48%

LOW STRESS

HIGH STRESS

For up-to-theminute fitness tips, follow us on twitter @menshealthph

CLAIRE BENOST

Steady Now

6%

Photograph by

CYCLE POWER

11%

Prop st yling by Angela Campos/Stockland Mar tel

18%

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ALERTS! WEIGHT LOSS

WorldMags.net A ZEN WAY TO LOSE WEIGHT START AT THE BOTTOM To whittle your middle, grow tree trunks for legs. Muscular legs can help you fend off belly fat, according to a study from Japan. People with the most muscle mass on their legs had the least visceral fat—the dangerous kind that surrounds organs. Because your legs are one of the body’s bigger muscle groups, working on it boosts your metabolism more, says Tim Ayson of L3F Gym. Another upside: any strength gains you make on your legs can help you do upperbody moves (mostly leg driven) better, says Ayson.

7

Average number of pounds lost attributed to calorie counting among people in a multipronged weight-loss program

No More Fat Tuesdays Use guilt wisely: A study from Finland shows that slim people eat less on weekdays to counteract piggish weekends. People who lost weight were often heavier on Sundays or Mondays. They likely ate less during the week, creating a “negative energy balance” that offset weekend indulgences, says study author Anna-Leena Orsama, M.Sc. Her advice: Buy a scale that links to an app so you can track weight fluctuations long-term. 30 JULY 2014 | facebook.com/menshealthphilippines

If you want to eat less, try an exercise—of the mind. A study from the Netherlands reports that a brief meditation may help you control your appetite. Hungry people ate fewer cookies after a 14-minute “body scan,” during which they shifted their attention to different body parts and noticed their sensations, than those who didn’t do the exercise. Stress can trigger you to turn to eating to cope, says MH weigh-loss advisor Armand Mendoza, P. T. R. P. By meditating, he says, you can focus on calming down instead of reaching for comfort food. It also allows you to evaluate the level of your hunger.

Source: Obesity Reviews

Pain-Free Losses? ON OUR RADAR

WEEKEND WEAR Your belt should feel a little looser by Friday

For up-to-theminute weight-loss tips, follow us on twitter @menshealthph

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Some side effects may be good for you. Here’s one example: In a new study from Japan, mice fed flurbiprofen, an anti-inflammatory med widely prescribed for arthritis, didn’t gain as much weight as rodents that ate drug-free chow. The researchers say that unlike other pain relievers, flurbiprofen reduces the accumulation of “unfolded proteins” that contribute to fat-cell development. Further research will help determine whether this antiinflammatory might someday be prescribed as a weight-loss remedy

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IF YOU PUT US MARINES WITH PEOPLE THAT DON’T DO WHAT WE DO, THEY WON’T UNDERSTAND

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LIO MANGUBAT PHOTOGRAPHS BY JAKE VERZOSA AMADOR R. MADAMBA RIA GAMBOA STYLING BY

MH COVER GUY

P.

33

MH 07.14

/ GROOMING BY SHOT ON LOCATION AT MAIC’S GYM. SPECIAL THANKS TO MR. MAIC MARIANO AND HENRY TOLENTINO CLOTHES BY BENCH

SEMPER

FIT

FORGE A BATTLE-READY BODY AND A STEELY RESOLVE. YOUR DRILL INSTRUCTOR: JOHN SPAINHOUR

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MH COVER GUY

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10 O’ CLOCK IN THE MORNING, ON A WEEKDAY, IN A GYM. BY ALL RIGHTS, THIS PLACE SHOULD BE DESERTED. But this gym, just off the side of Marcos Highway and a block away from the best post-workout pancit you’ll ever have in your life, is alive. Not prettily, either. It’s all humid concrete and muffled dance music and people who are too busy lifting iron to take a fitness selfie. Every corner is packed with equipment, and the layout leans toward the jam-packed. There’s a tractor tire squatting under the monkey bars. The dance-cumZumba-cum-yoga studio is wedged between an MMA octagon and a boxing ring. If, in an unfortunate and unlikely accident, you Tarzan off the suspension trainers and over the second-floor railing, you’ll meet your end at the foot of the rock-climbing wall. Right now, Fil-Am model John Spainhour is on those jiggly vibration plates, trying to keep both his balance and a straight face. “I guess I’m going to learn how to twerk?” he asks. Stepping off, he says, “This is a really good place. My usual gym just has weights. Sometimes, one of the trainers hangs up a TRX, so I get to use them from time to time. But this place has lots of stuff.” He shrugs. “It’s too bad it’s so far.” Later, shirt off, he stacks 20-kilogram plates on both ends of a barbell, and, with a huff, cleans it off the floor. His face contorts momentarily, then goes back to its usual goodhumored slackness. We’ve got the full covershoot setup going, and our photographer’s two light banks pop and flash with every click. “One more?” requests the photographer. Spainhour obliges. We’re smack in the middle of the gym. A couple of people steal momentary looks, but, unusually for a cover shoot, no one sidles up to stare. They’re just too busy working out, man. BULLSEYE For the promotional rounds of the 2012 Century Tuna Superbods competition, the marketers had the bright idea of going with a military theme, 34 JULY 2014 | facebook.com/menshealthphilippines

decking their contestants, male and female alike, in fatigues. Even endorser Anne Curtis got into the act, playing camo-cute with a khaki onepiece and an olive-green beret. Instead of shirts, the guys had on dog tags. It turned out to be a self-fulfilling prophecy. The guy who ended up winning, John Spainhour, had actually volunteered in the US military, and served for five years in the US Marines. His dog tag had been more than just decoration for his pecs. “It’s a special breed of people,” says Spainhour of the Corps. When he graduated boot camp, his marksmanship score was the highest in his class. The Marines then sent him to sniper school, generally acknowledged to be one of the toughest in the world with a 60-percent dropout rate. Before he left the military, he was just a point away from a perfect score in his last qualification. The US military made good use of his skills, deploying the sharpshooter to Iraq as a scout sniper. So yes, he’s been in combat. Multiple times. “If you put us with people that don’t do what we do, they won’t understand us,” Spainhour comments. “They’ll actually be kinda scared and would be like, ‘These guys are psychos,’ but it’s just the way we end up.”

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There’s no way sighting a target down a scope and pulling the trigger won’t change you. In an anthropological study of Israeli army snipers, however, researcher Neta Bar came upon a surprising conclusion: Snipers might be the most compassionate soldiers in the military. She attributes it to the fact that they, unlike fighter pilots or tank commanders, are looking up close, for minutes at a time, at the people they kill. “The snipers simultaneously deploy distancing mechanisms aimed at dehumanizing enemies and constantly recognize their basic humanity,” she writes in her study published in Third World Quarterly. In addition, the Marines prize certain qualities in their marksmen. “Students should possess a high degree of maturity, equanimity, and common sense,” or so goes the Scout Sniper recruitment bulletin. Only the best and most experienced infantry members should apply, it warns. It ends with a final admonition: “There are no second chances at the school.” But there are second chances in life. And Spainhour took it. IN FIGHTING CONDITION Spainhour is soft-spoken to the point of almost not speaking at all, so it’s hard to believe he

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used to be a Marine sniper. You imagine a granite-faced, stone-cold soldier; instead, the guy has a sheepish smile and a self-deprecating sense of humor, the kind that makes him go up the monkey bars at the tail end of our shoot—and hoot like an ape. Just seconds before, he’d shrugged off 60 kilos in a power clean and a front squat and press. “In high school before I joined the military, I was really skinny,” he remembers. His body type and sport of choice (cross-country running) couldn’t hold onto muscle, and whatever weight he gained slipped away from him like a wet eel. “In the Marine Corps, though, that’s where I made most of my gains,” he shares. It wasn’t just about the constant physical fitness tests. “I had to worry about other aspects of being fit.” That included stuffing a backpack with food, water, and supplies to last a week, and then going on grueling runs...10-, 15-, 20-, 25-mile slogs, multiple times a week. These days, it’s all about the maintenance. “The thing is, it’s hard for me to gain muscle and it’s also easy for me to lose my muscle,” Spainhour says. He hits the gym 3 to 4 times a week, and despite leaving the Marines, he still tries his damnedest to make sure his strength, power, and conditioning still pass barrack-inspection standards. He focuses on free weights most of the time, though he occasionally likes to pick up a sledgehammer and slam it across a tire. Like any guy who works out, he considers leg day a nightmare; his marksman’s patience doesn’t apply to lower-body workouts. “When you work out chests, in your

SO YOU WANT TO BE A SCOUT SNIPER?

To get into US Marine Sniper School like John Spainhour did, you need to make the cut in a ton of requirements, including 20/20 vision, a clean muster record, and an expert-level qualification in firing rifles. There’s also this physical test:

TO GET A PERFECT SCORE 3-mile (4.8K) run in 18 minutes 100 situps/crunches in 2 minutes 20 dead-hang pullups (no swinging or kipping) For most fitness beginners, one pullup is already the ultimate challenge. What more 20? Andrew Benibe, fitness trainer at Maic’s Gym in Marikina, gives these tips to improve your hang.

1 / Start with a chin-up, meaning an underhand grip. “Medyo mas madali compared sa overhand. Sa overhand, mas magwo-work sa iyo yung lats eh. Pag underhand, biceps. Kahit beginner ka, basta may strength ang biceps mo, pwede na.”

2 / Do simple hangs. “From there, slowly go down and stretch your arms. Try it for a couple of reps. Do it every day or every other day, but don’t overdo it.” 3 / Work on your grip. “Hang on a bar and time for 1 or 2 minutes. Do wrist curls para magkaroon ng strength ang forearm.”

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| JULY 2014 35

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IN THE MILITARY, THEY DON’T REALLY HOLD YOUR HAND OR TELL YOU HOW TO LIVE.

BUILD MILITARYGRADE MUSCLE These four exercises—two that build strength, two that build explosive power—will prepare you for your daily battles. Their functional movement ensures that you won’t just look good, you’ll perform more effectively, too. Take some pointers from strength and conditioning coach Christian Dominguez, M.S., C.S.C.S.

A. BARBELL CLEANS This a very complicated and technical move. An explosive exercise, it mimics a jump—there’s the triple extension of your ankles, knees, and hips to lift the bar up, then the pull to heft it up to your shoulders, and, finally, a catch.

B. SUSPENSION CHEST PRESS Watch For: Be mindful of your form in the last phase. “When you do barbell cleans, the bar should be rested on the shoulders,” Dominguez recommends, “and the elbows should be pointed forward.”

“This is an upper-body, horizontal push,” says Dominguez. You’re hanging from ceiling-hooked straps, though, and this instability will involve your core, since you have to steady yourself.

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Watch For: “What you see in a normal push-up should still be seen here,” Dominguez stresses. That means your butt shouldn’t be sticking up. Too hard for you? Adjust the difficulty by getting into a more upright position.

WorldMags.net arms...you could feel it immediately. I’ve never really been motivated to do legs because it’s not something that you see often,” he confesses. He has also cut down on the cardio, because “there’s no big need for it in modeling.” Ah, modeling. To anyone else, the story of a soldier who, after five years of fighting in the war in Iraq, traveled to the other side of the world in order to be a model is probably a strange, inexplicable yarn. To Spainhour, it’s pretty straightforward: He just packed his bags and got on the plane. “I figured it wouldn’t be much harder than being in the military,” he says, laughing. “Why didn’t I do it sooner?” CORPS EXERCISES One of the Marine Corps’ favorite sayings, generally attributed to General William Thornson, goes, “There are only two kinds of people who understand Marines: Marines and the enemy. Everyone else has a second opinion.” Talk to anyone who has ever worked with Spainhour the model (not Spainhour the Marine) and you’ll be told he’s the quiet type. In parties, he has to be coaxed into the group. Introversion, he admits, is part of who he is, possibly because his résumé sets him apart from most other people in a room. “I’ve noticed that in some of the younger models...this is all they know in life,” he notes warily. “They haven’t experienced what really matters. Some of them go straight into a lifestyle of glamour, with everyone telling them that they’re pretty and good-looking because they’re doing catalog shoots, fashion, all of this.” The ones he considers his closest friends are his old buddies in the Marines. Runways and fashion shows are a world away from what he used to do, but Spainhour knows he’s trained for it all the same. In his opinion, the biggest thing he has picked up from the Corps isn’t a high-powered rifle—it’s adaptability. “In the military, they don’t really hold your hand or tell you how to live,” he declares. “They might

hold your hand on what they require of you, but in everything else, you gotta really figure out how to do it yourself.” He also values the discipline he has picked up on the field. It’s his biggest wartime souvenir. As second shots at careers go, Spainhour the sharpshooter is on target, as always. Despite his easygoing humor and photogenic new job, he can’t help but be true to the jarhead in him. “Once a Marine, always a Marine,” goes another favorite Corps saying. Much has been written about the defining culture of the leathernecks. They are at the forefront of every war or zone of conflict (it isn’t Army units, for example, that

guard US embassies in foreign lands), and both training and culture combine, as military columnist George F. Will observed, into the “cultivation of an ethos [that produces] hard people in a soft age.” The shoot-slash-exercises done, Spainhour tears through the postworkout pancit like tissue paper. In a few hours, he’ll head off, through gridlock and humid summer rain, to a press con, where he’ll be announced as the Philippines’ bet to Mister World 2014. The day after, he’ll fly to London to compete. Spainhour has survived the war, but even here in the home front, every day is just one more battle. 

C. BARBELL FRONT SQUAT TO PRESS

D. MEDICINE-BALL SLAMS

“Ang maganda sa kanya is that it builds maximal strength,” comments Dominguez. With the heavy weight of the barbell, the front squat to press is a controlled compound exercise that moves your entire body, working the glutes and the quads before moving upward to hit

Another power move, medicine ball slams target your upper body for a good shakedown. “This is a really good exercise that you can give to soccer players for their throw-ins, basketball players for passes, and martial artists for slams and throws,” describes Dominguez.

every other major muscle group, ending in an upward press that activates your shoulders and core. Watch For: “If you can, make your buttocks a little below parallel when you start,” Dominguez suggests. “You can maximize your strength.”

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Watch For: Remember, you have to engage your entire body to reap max benefits. Don’t just rely on your arms and shoulders to lift and throw the ball. “Contraction of the abdominals is important,” Dominguez says.

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TOP NOTCH

Sperry Top-Sider has recently expanded their product offering via men’s accessories. You can spruce up your wardrobe by adding stylish pieces like a hat and belt. From water-resistant baseball caps, faded trucker hats, belts with braided designs and stripes, you have more than ways than one to look your best for a date or a simple night out. For more info on this, visit www.facebook.com/ SperryTopSidePH.

RADAR Events & Promotions Check out facebook.com/menshealthphilippines for our promotion updates.

NOW IN (SWEAT) SESSION

LET NATURE HANDLE IT Have more hair on your head than in the shower drain with Novuhair. With its all-natural ingredients, including malunggay, sweet almond oil, lavender and lemongrass, Novuhair helps improve blood circulation and increases nutrient flow in the scalp, and can even help the effects of alopecia areata, a disorder characterized by bald patches on the scalp that may join together and eventually render you hairless. If these concerns have been nagging you lately, Novuhair Topical Scalp Lotion is available in all Mercury Drug Stores and other leading drug stores nationwide.

DIVE IN Recharging your batts just got easier with BlueWater Day Spa. Recently, they’ve launched two new services in the Eman Massage, which is a 60-minute slow massage that uses joint mobilization principles, and the Brazilian Hand and Foot Massage that not only promotes bloodflow through your muscle also invigorates your skin. Visit their website, www.bluewaterdayspa.ph for more information.

BE COOL You can’t go wrong making the trip up to Tagaytay City for a weekend staycation. This popular southern summer destination’s all-year chilly weather and let’s-kick-back vibe makes you forget all your office woes in the city. And if you’re looking to hole up in a steady spot, Hotel Kimberly could offer lodgings for a much-deserved respite. As soon as you pull up to the property, the nature-inspired aura of the place beckons. Then almost instantly, you notice that a fun workout with friends is more than accessible. Aside from a full-size pool, they’ve got an outdoor volleyball and badminton facility where you can hold a couple of friendlies. And when you wrap up your easy-breezy day away from your 9-5, retreating to your Deluxe room could be a great cap-off to your mini-vacation. For more information and reservations, log on to www.hotelkimberlytagaytay.com.

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Fitness First never runs out of fresh ways to push your fitness levels to its limits. Excuslive for members, signing up in one of their classes can provide you with an optimal burn like none other. Take their Freestyle Group Training program. Functional in nature, the movement pattern of the workout utilizes the squat, lunge, bend, push, pull, and twist movements. All you need is 30 minutes to enhance power and strength through fat-incinerating highintensity interval training. For more details, visit www. fitnessfirst.com.ph.

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LIFE’S WINNING STRATEGY / EDITED BY LAMAR ROQUE

Body Heat Actress Aubrey Miles’s toned physique is a spellbinding testament to hard work, strict discipline, and incessant determination. And you sure can take after her lead BY ANTON D. UMALI

DON’T BE A MAD MAN TAKE ZEN SURF AND TURF, RESCUED SURVIVING THE URBAN JUNGLE RAISING A MAN RUN THIS TOWN TAKE IT FROM JUNO SAULER

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IT’S UNLIKE ANY OTHER summer day at Fight Factory Manila. The clientele: students trading in school break for jab-hooks, women upping their self-defense techniques, and future fighters taking direction from their trainers. They’re all feeling the burn, unaware that their gym time is about to get even hotter. Aubrey Miles walks in. The actress, mother, health buff, FHM cover girl, and resident temptress of every man’s most secret fantasies turns busy heads. It’s easy to see how Miles, in her body-hugging gym wear, has made a name for herself in the business of all things sexy. Her defined abs give no indication that she has popped out two kids. Her toned arms are obviously the product of grueling hours spent at the gym. Her attitude is so effortlessly cool that it cuts through the humidity. Game face on for the task at hand (which is to make working out look challenging and enticing at the same time), Miles is raring to work up a sweat, to showcase her indubitable physicality and how she has attained it. As we direct the woman of the hour for what poses would photograph nicely, Miles suggests an exercise she says she does regularly with husband Troy Montero. She explains the movement, but we don’t quite get it yet. So, she stands next to a heavy bag and, in one swift move, lunges to the trunk wrapping her legs tightly around it. As she performs and holds a number of hanging crunches for a couple of snaps, it’s clear that everyone in attendance is impressed by Miles’s undeniable strength and flexibility. “When I do this, it’s usually the first exercise of my routine, para hindi pagod. I’ll have my legs around Troy and I’d do about 15 reps.” Yes, the woman’s a bit hardcore when it comes to fitness. But, that’s only

A B C ANATOMY OF A KETTLEBELL

because she’s established a fitness grind even earlier than most of us have. “My obsession with working out started when I was 13 years old,” she recalls. “When my mom asked me what I wanted for my birthday, I told her I wanted a gym membership. That [fixation] stayed with me until now, even after giving birth.” Her work in front of the camera requires her to stay in top form, but Miles credits her fitness maintenance to the fact that she has adopted it as a positive force in her life rather than perceiving it as a chore. “It’s a lifestyle. When I’m traveling and I’m not able to work out, [it really brings me down],” she shares. “Exercise gives me that refreshed feeling. After working out, it always feels like a brand-new day.” Her health obsession also comes as a result of keeping her goals in check and never failing to recognize the pertinent body issues she must address. In her opinion, every person must know his or her fitness personal goals. “Some people just want to lose weight, while others want to [strengthen] their muscles,” Miles points out. “There are also some who just have fun going to the gym with friends.” She herself leans toward forging strength—something she needs a lot of in order to juggle her roles as mother, celebrity, and business owner. “Now, I’m into weightlifting because [I want to gain muscle without losing weight]. I’m focusing on toning up,” Miles stresses. When people tell me na ang payat-payat ko, hindi ako natutuwa. I’d rather be called toned.” It’s this clear-cut awareness of her physical needs that makes Miles a great example of continuous

FULL THROTTLE You can’t break her focus as she works out at 100 percent

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A. HANDLE The most common spot to hold— especially for ballistic moves like swings and snatches. B. HORNS Hold these (the sides of the handle) for goblet squats and when the bell is upside down. C. BASE The heaviest part of the bell, where the mass is centered.

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POWER MOVES

Two Kettlebell Exercises Every Man Should Master 1/ KETTLEBELL SINGLE-ARM PRESS A kettlebell is best for this move because “you can start the lift lower, which is safer for your shoulders,” kettlebell pioneer Pavel Tsatsouline says. “It pulls your arm back slightly, improving mobility.” DIRECTIONS Stand with your feet shoulder-width apart and hold a kettlebell in front of your shoulder with your palm in, elbow tucked, and the weight resting on the top of your forearm. Press it straight up, rotating your arm so your palm faces forward. Do equal reps on both arms. 2/ KETTLEBELL SWING This classic move offers serious power-building and six-pack benefits. You’ll burn about 14 calories a minute (the same as running almost 10K an hour), say University of Wisconsin researchers. DIRECTIONS Set a kettlebell on the floor, spread your feet slightly beyond shoulder width, and grab the handle. Hike the bell between your legs and then thrust your hips forward as you swing it to chest level. Swing it back between your legs. That’s one rep. Continue swinging without stopping.

P H OTO G R A P H S BY DA I RY DA R I L AG

I i l l u s t r a t i o n s b y Z A N D E R D E K K E R (e x e r c i s e s)

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Special thanks to MR. TOFFY ILAGAN; Shot on location at Fight Factory Manila, Tomas Morato, Quezon City, Styling by KC LEYCO-MEMPIN for Miss Kayce, Makeup and Hair by CATS DEL ROSARIO of At East Jed Root, Clothing CATS DEL ROSARIO of East Jed Root for Shu Uemura Credits: Black tri bra, black freestyle shorts with compression, and lilac running shorts, all from 2XU Glorietta 3, Makati City

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WorldMags.net woman CRUNCH TIME Anything you do at the gym, she can do it better

No Retreat, No Surrender Adhere to the rules in Aubrey Miles’s man-up manual, and tapping out will never be an option RULE #1: IF IT BORES YOU, TRY SOMETHING ELSE “Don’t stop searching for the workout you enjoy. It has to be something you enjoy or nothing will come of it. You have to love it first. When it’s not for you and you force it, it will never happen because consistency is key.” RULE #2: LONERS NEED NOT BE AFRAID “Don’t be afraid to work out alone. How many times have you seen people start working out as a group, and then they slowly separate until the group no longer exists? When you learn to work out on your own, things will come together smoothly.” RULE #3: DISCIPLINE + DETERMINATION = SUCCESS “Always make sure to keep your discipline in check. Consistency is nothing if you don’t combine it with good habits. There might be times that you let go, but always come back determined.”

improvement. For effective results, she suggests that you keep searching for the workout that best suits you. “I’ve tried swimming, climbing, tennis. You name it, I’ve done it,” she states. “When someone suggests a new workout, just give it a try. Don’t shun it. You’ll be surprised how some advice can actually advance your fitness game. Fad workouts can be effective.” And once you’ve found the workout that works for you, make sure to combine it with a proper diet. “I wasn’t as toned back then because I was all gym and no diet, so pumapayat lang ako. Now, I’ve realized [that] when you diligently make the two work hand in hand, you get better results,” Miles explains. By balancing her food intake with the proper supplements and detox regimens, she now has a body that is stronger than it was back when she was essaying steamy roles. “I’ll still eat food

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like kare-kare, but with brown rice. When I decide to have eggs, I’ll have them boiled. I’ll eat spinach and sweet potato in place of the usual heavy carbs. Sometimes I take protein shakes and do juicing for cleansing purposes as well. It’s important to get all the nutrition you need.” But having given all these tips, Miles admits that just like everyone else, she runs into some mental hurdles, too. “For example, when I’m doing an exercise that requires 30 reps, toward the end of it there’s a sense of fatigue, but I get stronger because of a kick of adrenaline,” she says. What’s most important, she continues, is that you clock in the time, put in maximum effort, be unfazed by roadblocks, and make the burn count for what it is: pain and discomfort as a result of effectiveness. “As with anything in life, having heart is important in achieving your physical goals,” Miles believes. “When I feel like I’m about to give up, I fight myself. I compete with myself internally until I power through.”  facebook.com/menshealthphilippines

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WorldMags.net health UNLEASH ANGER APPROPRIATELY

Do it in a game. Italian researchers found gearing your anger to boost your performance is the best way of rage release. According to their study, rugby players who were in control of their feelings made them play better.

Smash-Anger Strategy

Do you often find yourself at the end of your rope, exasperated, and ready to blow? Manage your anger the right way BY PETER IMBONG

Smash-Anger Strategy AT BOILING POINT It doesn’t have to be that way, you know

Stress can very quickly disrupt your equilibrium. The key is to not let it fluster you so easily. “When you’re angry, your thinking tends to get overly exaggerated and dramatic,” explains Dr. Go. “Try replacing these with more rational thoughts.” In a stressful job, you might think quitting will make your life easier. Dr. Go’s recommended mental shift: “My job only guarantees my chance to be better.”

YOU LOSE IT BECAUSE: YOU’RE EASILY IRRITATED WHEN THINGS DON’T GO YOUR WAY. If seething rage is your instant response when something comes up that’s beyond your control—anything from an annoying officemate’s antics to payday-Friday traffic jams—then you might have issues that you need to address. Dr. Go suggests looking at things this way: “Anger is not always a bad thing. In fact, many times anger is not the problem; instead, it is the management of anger that is troublesome for many.”

LENGTHEN YOUR FUSE A step-by-step guide to dealing with your anger issues RECOGNIZE THE PROBLEM Identify your anger triggers. This sets the direction for you to express your anger in an assertive manner instead of an aggressive one. “Recognizing the precursors enables you to reduce the impact of the triggers in order to respond differently next time around,” says psychiatrist Jerome Go, M.D. REFRAME AND REDIRECT “Anger can be suppressed and converted until the proper mindset is once again reached before an action is carried

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out,” continues Dr. Go. To achieve this, you need to delay the usually inappropriate anger reaction through relaxation exercises like deep breathing, meditation, or even prayer. Saying “woosa” or “goosfraba” also works. RESTART Focusing on something positive suppresses anger and allows time for you to convert it into a more constructive behavior. “It is only when you’ve calmed the intense feelings you have within that you will be at your best to control your outward behavior and responses,” Dr. Go points out. A tip: As you try to focus on something positive, stare at a photo of the person you cherish the most—your son, your girlfriend, your mom, Kate Upton, or whoever works for you.

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“Anger can also be a symptom of an underlying disorder, [rather than being] an illness or a disease on its own,” notes Dr. Go. “It’s among the red flags that medical practitioners take note of in terms of frequency, intensity, and patterns, in order to understand if it is a symptom of a possible underlying disorder.” If little things have a huge effect on your temper, it may be time to seek professional help.

YOU LOSE IT BECAUSE: YOU CAN’T TAKE IT ANYMORE. Sometimes, anger is the response to cruel or violent treatment done to you or your loved ones—physical or verbal abuse, for instance, or something as subtle as another person trying to humiliate you. The reaction of some people to these things is to explode. “Anger defines an intrinsic human character that ideally gears toward excellence and improvement,” says Dr. Go. Failure to achieve this goal because of an outside force lays the groundwork for anger to set in. Smash-Anger Strategy

Revenge shouldn’t be your top-ofmind solution. When it comes to getting even, actions always speak louder than anything else. Instead, Dr. Go recommends that you think this way: “I can prove you wrong. It’s understandable that I’m upset about [what’s going on], but it’s not the end of the world and getting angry is not going to fix it anyhow.” In other words, be the better man.

YOU LOSE IT BECAUSE: UNFAIRNESS AND INJUSTICE DON’T SIT WELL WITH YOU. There may be situations wherein you or someone else has not been treated fairly, and this affects you. “The goal in anger management deals a lot with regulation,” states Dr. Go. “This means you need to reduce both the emotional feelings and the physiological factors that cause anger.” Smash-Anger Strategy

Learn to deal with these realities. You may think, “I never should have allowed this to happen.” Use this alternate outlook, advises Dr. Go: “Life is full of unexpected twists and turns. I can only live it. My problems may not always have a solution, but I can always resolve to still give it my best.”

Photograph by GETTY IMAGES

Don’tBeA MadMan

YOU LOSE IT BECAUSE: FRUSTRATIONS AND DISAPPOINTMENTS GET TO YOU. Christopher George Latore Wallace (better known among rap-music lovers as The Notorious B.I.G.) summed up life in these immortal words: Another day, another struggle. But people who have difficulty handling everyday pressure, stress, and disappointment often experience bouts of anger. “I understand anger as a normal human emotion,” says Jerome Go, M.D., a psychiatry consultant at the University of the East Ramon Magsaysay Memorial Medical Center. “[But] oftentimes, it’s a reaction to a threat to [life’s status quo], to disappointment, or to a negative change.”

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According to the journal Nature, extra-virgin olive oil is packed with beneficial mono-unsaturated fat and polyphenols that reduce inflammation in cells and joints. Douse your home-cooked meals with this and you can forget about taking anti-inflammatory meds after a hard workout.

weight loss

Take Zen

Vitals

Harnessing your inner calm can help you drop excess pounds BY PONG CASTILLO

JUICE UP

260 lbs 174 lbs 86 lbs

WEIGHT AFTER

LOST WEIGHT

NAME

Gerard Kaimo AGE

57

OCCUPATION

Businessman HEIGHT

5’8”

REACHED HIS GOAL IN

12 months

Juicing can make you feel fuller for longer and provide you with all the nutrients your body needs in just one cup. Dietician Beth Adajar of the Lemerie Provincial Hospital in Batangas advises you to look for these boosters in order to deport toxins from your body

Cabbage, Kiwi, and Cauliflower What do these three have in common? They’re rich in vitamin E, so they can help detoxify your liver.

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WEIGHT BEFORE

Ginger For every two pints of green juice you prep, add at least four inches of peeled ginger to prevent blood clotting and help lower your cholesterol levels.

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Pineapple Though high in sugar, pineapples are packed with vitamin C and promote better digestion. Just remember to drink moderately.

P H OTO G R A P H S BY M I G S CAST R O

Sp e c ial thanks to U r ban A shr am M anila , Shot o n lo c atio n at U r b an A shr am M anila , 3 B r i x to n S tre et , K ap i to l yo, P asig C i t y, F or more info, go to w w w. u r b a n a s h rammanila.com

YOU’VE SEEN THE SHOCKING transformation one too many times in comedy flicks: The former jock grows up to be the jobless, beer-bellied man who remains in denial of all the pounds he has gained years after his playing days. Gerry Kaimo experienced the same fate—only he’s a successful businessman and was equally successful in shedding his big belly. It didn’t happen as quickly as in the movies, though. During his younger years, Kaimo was a varsity football player who always kept in game shape, but he didn’t uphold his jock lifestyle long enough to grow up a healthy man. “I used to eat all the bad yet seemingly yummy food—ice cream, steaks, burgers, junk food. Plus, I ditched all the activities and stuck to my couch watching TV,” he shares. Soon, he was a 50-something businessman plastered on the couch all day—and who weighed 260 pounds and suffered from diabetes. He also had hypertension and multiple heat strokes. He worked only to pay his hospital bills, and that wasn’t how he wanted to live his life. “I got sick of being sick,” says Kaimo. “I chose to change my lifestyle by Zen medication, which made my journey more spiritual than physical.” Utilizing meditation helps you adopt a more positive mindset and reduces anxiety and other negative feelings, according to a study from the Journal of Psychiatric Practice. With a renewed vigor to make things better, Kaimo weeded out his bad nutrition choices. He replaced junk and processed foods with fruits and vegetable juices. His typical workout is now a 30-minute cardio routine—either interval runs or bike sessions. He also does free weights 2 to 3 days a week, and sweats it out in yoga classes 5 to 6 days a week. Twelve months into his new routine, the 57-yearold Kaimo has slimmed down to 180 pounds and reversed his diabetes and hypertension. “This wasn’t a challenge—this is a lifestyle change,” he declares. “I chose to take charge of my life.”

FIND YOUR CENTER This guy did and stuck with a go-to training shed-fat schedule

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WorldMags.net guy skills

Length of time most single guys sleep on the same set of sheets. Change your sheets at least every two weeks. Sources: Ergoflex survey; Elizabeth Scott, Ph.D., hygiene researcher. 3 MONTHS

Surviving the Urban Jungle Lost in the pressures of your 9-to-5 grind are the city’s strike-without-warning hazards that are definitely more life-threatening? Consider this your escape plan when the unexpected happens BY LIO MANGUBAT JUST THE OTHER DAY, an officemate of mine was pistol-whipped inside a bus when it was held up by a group of gunmen. Such stories as this one really hit home: The city can be a dangerous place. As engines of prosperity, urban areas naturally contain the most people, the biggest investments, the speediest innovations—with all the good and bad that come with them. It’s in these places that people who have so little in common must depend on each other to survive. Strangers run your trains, butcher your meat, and cure your illnesses. They can also hold you up, pass on deadly diseases, or crash your stocks. They can even—in the worst of scenarios, when all social institutions break down—turn on you in dog-eat-dog postapocalyptia. Survive 3 unique scenarios that can only happen in the urban jungle.

READY WHENEVER It wouldn’t hurt honoring the boy’s scout mode: “ Laging Handa!” now that you’re a man

SURVIVE! A FINANCIAL CRASH

SURVIVE! LEPTOSPIROSIS

SURVIVE! A MUGGING

Presently, our country is in what Mike Oyson, CEO of BPI Trade, calls an economic “sweet spot”—a period of vigorous growth we haven’t enjoyed since the ’90s. But that decade also saw the arrival of the Asian financial crisis. “I called the crash six months before it happened, in December 1996, and no one believed me,” recalls Oyson. What if it happens again? Oyson gives some money pointers for when a crash happens again.

Thanks to Typhoon Ondoy, there was, in 2009, “a major outbreak of leptospirosis,” says Cybele Abad, M.D., I.D.P.I, a consultant at The Medical City and clinical associate professor at the Philippine General Hospital. Leptospirosis is a uniquely urban disease thanks to its most common carrier: the rat. Spiral-shaped Leptospira bacteria piggyback on rat urine in floodwater and sewage, which can enter your body through the eyes, the mouth, or breaks in the skin. “In most cases, leptospirosis is very mild,” Abad continues. In 10 to 15 percent of cases, however, she warns that leptospirosis can progress into deadly Weil’s disease. Take these steps to lock leptospirosis out of your system.

According to Fred Nogales, instructor at Krav Maga Philippines (Facebook.com/kravmagaph), the most common stick-up tactic is a come-from-behind ploy, wherein a robber sidles up to you, puts an arm over your shoulder, and points a knife at your side. Here’s how to get out of this alive

1. Job security should be your top-of-mind concern.

“You’ve got to be in a company that is stable, first of all, and has a very low likelihood of firing you,” stresses Oyson. A steady paycheck should ensure that you have cash flow to keep paying your mortgage and car loan. 2. Manage your debt levels. “You saw what happened in the United States, right?” Oyson asks rhetorically. “People had very interesting lifestyles, but very weak balance sheets.” Keep yourself in the red and don’t borrow from the banks. 3. Maintain a good network. It’s friends and family who can help you find other jobs or even loan you money during critical periods. 46 JULY 2014 | facebook.com/menshealthphilippines

1 Shoes are your best bet. Abad’s recommendation is to brave the floods in nothing less than plastic boots with rubber soles. 2 After walking through floods, Abad prescribes taking 200 milligrams of doxycycline, an inexpensive antibiotic. If you have breaks in your skin and experience high-risk Leptospira exposure, take doxycycline every day for seven days.

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1 “The first movement: The closest forearm should push the arm or the blade toward the body of the attacker, with your thumb pointed forward and your hip turning in place. You don’t push it with your hand—you push it with your body weight.” 2 “Keep maintaining this position and grab [the attacker’s knife wrist] with your free hand. Continue turning toward the assailant and [use your other hand to go] into what we call a double-handed control. Now, you’re gripping his wrist with both hands.” 3 “Now that he’s facing you already, start kneeing or kicking the groin with your shin, depending on your reach. Continue doing that, then you run and escape. Don’t just run—push the hand holding the knife with equal force.”

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WorldMags.net mind DON’T BLAME THE BED-WETTER

The fastest way to emotionally scar your child is put undue blame on him--especially if he happens to wet his bed from time to time. Exercise understanding and patience according to Scott J. Goldstein, M.D. an instructor of the Clinical Pediatrics at Northwestern University School of Medicine, Chicago. Don’t ostracize him; instead, reassure him that it’s a phase that’ll pass.

Raising a Man Think of this as the ABCs of making sure your son grows up to become more than just the master of the house

THIS MONTH’S EXPERT

Dr. Josephine I. Gatdula is a medical specialist at the Behavioral Science Division of the National Bureau of Investigation. She completed her residency and fellowship trainings at The Medical City and the Philippine General Hospital, respectively.

BY E LIJAH M E N DOZ A

So, You’re Ready to Be a Dad? Well, there’s more to it than just teaching your son basketball or introducing him to your brand of rock and roll. Use these pointers from child psychiatrist Josephine I. Gatdula, M.D., F.P.P.A SWITCH ROLES IF YOU MUST “In this day and age, fathers are multifaceted. They’re not just the sole breadwinner in a household tradionally run by stay-at-home moms. More men are acknowledging the need to shift roles [if needed].”

TAKE THE LEAD, POPS The building blocks of his manhood will depend on the values you impart

LEAVE THEM OUT OF IT “Don’t burden your children with your own personal problems and mistakes unless necessary. Careful disclosure should be considered; explanations should be done using age-appropriate terms. Very young children may not be emotionally and cognitively developed to understand and cope with certain family crisis if disclosure is not done properly.”

LEARN TO NEVER STOP LEARNING

DISCONNECT TO CONNECT

BE PROUD OF BEING GROUNDED

Most of us grow up seeing our fathers as infallible. As the years pass, we realize that they, too, are flawed—a fact that is not always easy to accept. As early as today, let your sons see you crying, frustrated, or disappointed. Let them see life beat you up to a bloody pulp. But also, let them see that even though you’re down, you will never be counted out. According to Lynn Lyons, psychotherapist and coauthor of Anxious Parents: 7 Ways to Stop the Worry Cycle and Raise Courageous and Independent Children, kids who are taught to be resilient at an early age become comfortable in handling difficult situations.

Talk to your kids about how everything in life presents an opportunity to learn and to better themselves. There’s always a takeaway to be found in every experience, from falling off a bike to getting the hang of math. But you have to find a balance between sensitivity and straightforwardness in the way you dispense your wisdom. Michael Thompson, Ph.D., coauthor of Raising Cain, states that most parents speak without really considering if their children are able to grasp what they’re saying. Be a keen listener and never dumb down your words whenever you and your sons talk. Elevate their comprehension levels by talking to them like they are adults.

Men aren’t biologically wired to be good listeners like women are, but we can sure as heck be trained for that. As a gadget lover, I am more than aware that today’s gizmos could easily distract kids from giving their full attention to their parents (and vice versa). It’s important that in these instances, your kid has someone to look up to, stesses Kathleen Pearson, clinical assistant professor of pediatrics at the University of North Carolina. Put down that phone or tablet, turn off the TV, and set a no-gadget time in general whenever you’re talking to kuya or bunso.

By now, you might have noticed that the previous-mentioned tips revolve around one basic value: humility. As simple as it sounds, it’s a trait that a lot of men lack to this day. The sense of entitlement brought about by the “can-do-anything” attitude of the ’90s may have disastrous effects on a child’s psyche, especially when things go south. And that’s why leading by example is the essence of being a man and a man of your word. “Fathers should be clear about what kind of man their sons would be in the future,” says Dr. Gatdula. “What is your personal definition of a man? Your own values will help shape the type of man your son will grow up to be.”

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Photograph by

SUCCEED AT FAILING

GE T T Y IMAGES

LET THEM LEARN ON THEIR OWN “If you condition [your kids] at an early age [to accept] that committing mistakes is not a sign of weakness in character but a part of learning, they will soon realize the value of accounting for and rising above their own mistakes.”

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ALL THE SHINE This all-around ride rolls with the best of them

UNSTICK A BUMPER STICKER

MAZDA CX-5 P1,685,000 For more information, log on to www.mazda.ph

Run This Town The Mazda CX-5 All-Wheel Drive Sport owns our city streets with just the right brawn and that undeniable head-turning confidence. But, of course, there’s more to it than its looks

Regretting that "Bad Boy On Board" decal? For an easier peel, turn a hair dryer on high and pass it a couple of inches over the sticker for a minute to soften the glue, says Mike Allen, Vice President of the US International Motor Press Association. Use a credit card to pry up a corner; peel off the rest. To remove residue, apply a solvent. Wipe with a soft, dry cloth.

Stay Classy Perhaps the easiest way to appreciate the CX-5 AWD Sport is by considering its upscale amenities: leather seats and a Bose-equipped sound system. The dash also comes with these electric doodads. Rear Vehicle Monitoring System: Warns you, via light cues in the sidemirror assembly, of cars in your blind spot Lane Departure Warning: buzzes a reminder through the audio system’s speakers if you’re veering off the white lines on the road High Beam Control: Automatically switches the headlights to low beam when oncoming traffic is detected.

WORDS AND PHOTOGRAPHS BY MIKKO DAVID When the first CX-5 was released in 2012, it was the first model to bring to life the brand’s latest philosophy. The visually striking KODO design language combined with the surprisingly effective suite of SKYACTIV Technology chassis, body, engine, transmission and suspension engineering improvements resulted in a package good enough to become Japan’s Car of the Year. But that was two years ago. The new CX-5 All-Wheel Drive Sport seems to be the compact SUV’s logical evolution: a bigger, more powerful yet fuel-efficient SKYACTIV gasoline engine, an unobtrusive all-wheel drive system, larger 19-inch wheels, and a fistload of driving aids that ease the chore of being behind the wheel. And like the 4x2 it followed, the CX-5 AWD Sport is just as cool to drive as it is to be seen behind the wheel of.

GO SPORTY...THEN SAVE

The more mature variant between the two CX-5s available locally, the AWD Sport allows you to go that little bit further off the asphalt. While still primarily an on-road cruiser, the real wheels can still propel the vehicle when the front-end slips over less-than-grippy surfaces. Its 4x4 potential, while limited, means you won’t lose sleep over shallow gutters, dirt mounds, and gravel. To keep its momentum going, a potent 2.5-liter gasoline motor lies under the hood of the CX-5 AWD Sport. Engineering and design improvements have reduced friction for more efficient combustion. The SKYACTIV engine also comes equipped with Mazda’s i-Stop system. Similar to that found in the Mazda6, i-Stop turns off the engine during a full stop,

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like on an intersection with a red light, and restarts it automatically once you need to get going again. This translates to fuel savings in the real world as the i-Stop kicks in during your daily commute.

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BRAVE THE RAIN

This season isn’t exactly conducive to our car’s finish. BigBert’s Professional Detailers Pasig City branch manager, Vincent Chua, tips you on what to do the next time the skies open up 1. Wash more often. Washing more often will not only minimize dirt buildup, but also dissolve newly formed "soft" watermarks. The ‘It'll just get dirty again’ mentality doesn’t really help. “We take a bath more frequently during the summer months because we tend to sweat more. Why can’t we take the same approach with our vehicles?” asks Chua. 2. Neutralize rainwater. Hose down the vehicle after driving in the rain. This practice not only neutralizes acidity from rainwater but also washes away loose contaminants like dirt, sand, mud, and road debris. 3. Displace water and moisture. Horizontal panels naturally hold more water than vertical panels do. “Pop up the hood and trunk to displace as much water as possible,” adds Chua. He adds, “Pay more attention to the hood since this panel is subjected to more heat from the engine and is more prone to watermark formation.”

take it from him

Juno Sauler De La Salle Green Archers head coach Juno Sauler knows it would take more than the desire to win to keep him and his boys atop the mountain of collegiate basketball. After all, a championship title defense requires thorough preparation, an unshakable positive mindset, and a wealth of wisdom that goes beyond the court. Crib notes from his playbook on how you can weed out the bad choices from the good to come up with your life’s winning strategy—even when odds are stacked against your favor

TURN THE LIGHTS DOWN LOW

In a recent study from the University of Toronto Scarborough, bright lights were found to make you react more intensely to things, especially when it comes to decision-making. So, if you don’t want to be swayed by your emotions in the middle of weighing the pros-and-cons of your decision, dim your lights and keep calm.

Own the power of getting over your disappointments It’ll destroy me if I dwell on bad games, so I try to brush them off. It’s very difficult but nothing in life is perfect and nothing in life is always successful. There’s a reason for those failures, but you have to move on because if not, it’s going to gnaw at you.

BY LAMAR ROQUE

Stay openminded Authors are mentors. Coaches are mentors. Relatives are mentors. Sometimes, even my son is a mentor to me. I learn a thing or two from him on different days and I’m constantly surprised by the wisdom that he shares. He’s just eight years old and very much into sports. Recently, he underwent an operation that sidelined him from his varsity practice and several sports he’s involved in. The whole time bahay lang siya. And then he was telling me na he needs to practice in order to get better. His words were something like, “I’m not good anymore because I haven’t been practicing.” Even in those moments, you can get something. While there’s a reason why he can’t really practice, you can take it as if you prioritize something else, you won’t get what you want to achieve.

MASTER YOUR THOUGHT PROCESS

You’ll never know if it’s a bad or good decision until it happens. No matter how great a play is, if the ball doesn’t go in then it seems like it’s a bad decision. Now, you might drop a play, it breaks down, but then you score and then people think it’s a good decision. But, I try to make the best decisions I can base on what I see during practice and study what I see as much as I can. I try to put myself in different situations that can happen in a ball game. Then the next day at practice, I try to work on that and see if it’s good or not. Then when I get to an actual game, that’s when it helps because now I know which is the most probable good thing for us.

LEARN HOW TO DISREGARD YOUR DISTRACTIONS

That’s just a perception but I’m not calm. I also feel anxiety and nervousness like everyone. And I deal with those distractions by focusing on what I need to do. Right at the moment when I get off my car and head to the coliseum, I don’t think about anything else but the game at hand. So when I focus on that one, the anxiety, nervousness, and everything else somehow goes away because I’m thinking about the game and what to do.

P H OTO G R A P H BY J U N P I N ZO N

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Special Thanks to Ms. Joy M. Lanting and DLSU, Of fice of Spor ts Development

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Cultured. Skilled. Knowledgeable. And, yes, fit. There’s no reason not to be the man for all seasons. This is your guide to be the ultimate

renaissance

man PHOTOGRAPHS BY MIGS CASTRO PAGE 52 MEN’S HEALTH

LIO MANGUBAT, LAMAR ROQUE, ANGELO COMSTI,& AYA TANTIANGCO BY

THE CULTURED MAN

STYLING BY CAMZ MATERIALES FOR MISS KAYCEE GROOMING BY ELAINE GANUELAS FOR L’OREAL PROFESSIONEL MODEL MARC NASH OF CALCARRIE’S

With your music and your movies, you’re plugged into culture day in and day out. But the real Cultured Man steps up his game. He doesn’t just listen to music—he appreciates it,  then goes the next level to listen to classical or even jazz  . He can look at contemporary art— say, a Borlongan—and know how to critique  without sounding like an ass. Or a complete fool. 52 JULY 2014 | facebook.com/menshealthphilippines

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UPGRADE YOUR HEADPHONES Invest in a good pair of headphones (read: something that didn’t come free with your phone), and even old, familiar music will surprise you with how much range and power they actually contain. “Most dance or hiphop heads usually choose a pair that’s heavy on the low end, or bass,” says Diego Mapa, indie music producer and composer. “Rock fans maybe choose those headphones that are in favor of the midrange or high ends.”



WorldMags.net M H G U Y S K I L L S 

WHY EVERY MAN SHOULD LISTEN TO JAZZ

How to Appreciate Contemporary Pinoy Art

Going into this article, we never knew how contentious this topic would be—no one would agree to go on record. Finally, on condition of anonymity, “L,” a critic and professor at a prestigious university, tells us how to make sense of those gobs of paint.

Cream Henley from Thread 365 (Common Thread), brown knitted cardigan and black-grey scarf from Antony Morato, pants from 7 for all Mankind, shoes from Bensimon (available at Common Thread)

BY MARCO HARDER

A long time ago, I stumbled upon a significant (but not-so-new) idea: that art’s purpose is to expand the range of any of our senses. From that point on, I found myself gravitating toward the unfamiliar, which led to my introduction to (and, later, love of) jazz. As a ‘respected’ music form taught in conservatories, jazz is lumped together with the same prejudices as classical: It requires too much thinking, and is music for ‘intelligent’ people. Classical, an art form commissioned by royals, I can understand. Reasons for disliking jazz, which traces its roots to plantation songs of black slaves, are more mystifying to me. While it’s true that there are subgenres within jazz that require more than casual listening, great jazz is mostly hinged on a great melodic sense. A good jazz musician takes great pains to improvise a melody that one can hum hours—even days—after hearing it. In this light, it can be said that jazz comfortably walks the (mostly imaginary) border separating ‘high’ and ‘low’ musical forms. Looking to plunge into jazz? For someone coming from a steady diet of electric guitars, there’s Miles Davis’s Bitches Brew. Davis was inspired by rock music’s (Hendrix’s, in particular) experimentation, so he took his style of electric jazz to its pinnacle on this record. The Dave Brubeck Quartet’s Time Out album, meanwhile, shows that even technically challenging music (try counting the beats to a bar in the title track; you’ll get five, and not four like in most pop songs) and a sense of melody need not go against each other. (Clearly, I have a bias for post-’50s jazz.) Perhaps most listeners of music find jazz intimidating for other reasons, and that’s fine. At some point, however, you have to punch above your weight and take on something that you’re not normally accustomed to.

Develop an eye. “Basically, you need to know what you like,” L says. Hit Google and search these Pinoy artists: Botong Francisco. Vicente Manansala. Romeo Lee. Elmer Borlongan. Sense the emotion. Some works of art are “dragging and numbing,” explains L, “but that’s what makes [them] good. It’s the ability to portray a feeling.” An artist’s skill is in capturing that emotion and making you empathize with what’s going on in the canvas. Take Elmer Borlongan’s “Driver’s Lounge.”

See how he puts the drivers in the painting inside a room that looks exactly like a box. Appreciate the work. Technique is important—from the brushstrokes to the colors used. Don’t trust an artist who doesn’t understand why he’s painting a road that leads nowhere. Read up. “Check out writeups about the artists, and if available, read interviews they’ve done,” advises L. “Take note of what they say and what they want to portray, then look at the artwork.”

Don’t Hate. Appreciate Or, why you should start listening outside your comfort zone, according to Pedicab frontman Diego Mapa “I used to hate house or disco before. I only listened to hard rock and alternative rock. But through the years, with research and experience, house and disco are now some of my favorite genres. I ate all my hateful reactions from before. I was indeed ignorant.”

Marco Harder plays guitar for indie band The Purplechickens, and is a documentary photographer. His work can be seen at www.themarcoharder.com.

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THE KNOWLEDGEABLE MAN The Knowledgeable Man doesn’t know everything...but he knows enough. He doesn’t believe everything  that’s spoon-fed  to him, and has a pretty good idea of how things in the world (like money) actually work.  Keeping his brain as fit as his glutes, he always strives to keep on expanding his mind , even to the point of learning a whole new language. Or two. Or three. 

DON’T BELIEVE THIS CRAP #1 What They Say: Bonifacio was poor. The Honest Truth: “Bonifacio was what we call middle-class,” says Xiao Chua, a historian from De La Salle University. “His salary at the time is equal to around P35,000 today. Mas malaki pa ang sweldo niya sa mga teachers nung panahong iyun.” He was also an entrepreneur, worked for international companies, and even had a stint as a theater actor. Chua attributes the common misconception about the hero to two factors: the Bonifacio Monument (which, when it was erected, wasn’t supposed to represent Bonifacio at all, but rather, a generic Katipunero), and propaganda from his political opponents.

 WHEN SOMEONE ASKS YOU...

WHERE DOES MONEY COME FROM?

Don’t Say This: The Central Bank tracks deposits all over banks and a country’s stockpiled gold. It then prints banknotes to reflect the amount, and that’s what goes around as money. Say This: Money is created from thin air every time we make a loan. When you take out P1 million to buy a car, a bank doesn’t actually take P1 million in notes from its vaults to put in your account. This is money that didn’t exist before. “At that moment, new money is created,” according to the Bank of England’s report on “Money Creation in the Modern Economy.” Banknotes—which are printed by the Central Bank—only reflect around 3 to 10 percent of a country’s actual money. The Central Bank sets a monetary policy, which, among other things, regulates loans and therefore the amount of wealth that is created.

 DON’T BELIEVE THIS CRAP #2 What They Say: There’s a “taste map” on your tongue. Different parts pick up different tastes: The tip of your tongue perceives sweet things, the back senses bitter, and the sides discern salty and sour. The Honest Truth: This is simply not how it works. Your tongue (as well as the roof of the mouth and the epiglottis) is dotted with taste receptors, which pick up the chemicals that signify all kinds of flavor pretty much equally. Any difference in sensitivity across different parts of the tongue turns out to be negligible. Robert Erickson, a neuroscientist at Duke University in North Carolina, has even proposed moving away from the sweet-sour-and-salty format in taste science, noting that research has identified many other different tastes, including ‘metallic,’ ‘fat,’ ‘umami,’ and ‘water.’

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Put down that highlighter According to a 2013 report released by the Association for Psychological Science, this is one of the worst ways to study. Practice testing and spreading study sessions over time are the most effective ways to absorb information



SHOULD YOU TAKE UP AN M.A.? There’s an argument to be made about going back to school: Fancy initials after your name can net you big bucks. Or so you’ve been told. “Employers don’t hire people because of their masteral degrees. They hire on the basis of demonstrated or potential competencies,” clarifies Ernie Cecilia, former president of the People Management Association of the Philippines. The Good News: Master’s degrees are known skill boosters. “Masteral courses in business administration, arts and letters, and engineering can enhance [your] competencies in a career,” recommends Cecilia. “Graduates in these areas are usually more adept in analysis, research, and critical thinking.” These are good for managerial and executive positions, and carry over no matter what job you have. The Bad News: Think of an M.A. as a long-shot investment. “Returns are not guaranteed. The payback period could be long,” Cecilia says. Hard knocks, especially since you may need to work at the same time, will be part of your course load. “Dropouts will happen when people lose enthusiasm to pursue their studies, run out of funds, or find that their priorities and schedules don’t allow them to continue,” he adds.

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Inner shirt from Thread 365 (available at Common Thread), short sleeve shirt from the Daily Shirting Company, pants from 7 for all Mankind, shoes from Sebago, suspenders from Style Source MNL



WorldMags.net  WHY EVERY MAN SHOULD LEARN MORE LANGUAGES

4.6

The average number of hours an average Filipino spends reading in a week, according to a 2012 SWS survey. That’s just 40 minutes a day. We’re sure you can put down your tablet for that long

BY MICAEL DIAZ DE RIVERA

I was alone in Hanoi, Vietnam, after two hours of cycling along its motorcyclefilled streets when a tourist bus unloaded a handful of people in front of the water puppet theatre just beside the photogenic Hoan Kiem Lake. I overheard a couple, who came down from the bus, chatting about their plan to visit a place separately from their group. Having been around the place for several days by then, I knew what they were looking for and how they could get there. I approached them and struck up a little chat. The Argentinian couple were so grateful that they handed me one of their unopened beer cans before heading off to the direction I pointed them to. Our entire conversation was in Spanish. I’ve been in and out of language schools while working on my day job. In the three years I’ve been out of college, the Instituto Cervantes, the Confucius Institute, and the Goethe-Institut have almost become second homes. Getting out of your shell and making mistakes are both part of learning, and boy, did I make a lot of mistakes during all those Saturdays! Once in Mandarin class, I accidentally asked my married Chinese teacher if I could kiss her, when I really meant to ask if I could just ask her a question. Attention to detail is something I’ve also developed during those years because I’ve discovered the hard way what small mishaps in pronunciation do. What I really love about learning in language schools, though, is that I get to meet hundreds of interesting people, both here and abroad. As travel gets cheaper, you’re constantly reminded of the value of learning a few foreign languages. One time, I was walking alone in a province in China near an unrestored section of the Great Wall when I realized that I had consumed all of my water after hours of trekking. Desperate, I ran to the nearest village I could find and started asking for water. One farmer understood what I was saying and kindly refilled my bottle of water. “Your Chinese is bad,” he told me, “but good enough to save you.”

Rebalance Your Mind

Stand on one leg, hold for five seconds, then hop onto the other leg. It might make you look like an idiot, but you may be boosting your brain. Research from the University of Fribourg in Switzerland found that a few minutes of balance training for six weeks may help your brain grow new white and gray matter to cope with the instability.

An avid backpacker on a continually shoestring budget, Micael Diaz de Rivera is also a programmer and UX designer for one of the country’s biggest websites.

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THE SKILLED MAN The Skilled Man can do his own repairs  and is far from helpless in the kitchen . Basically, he’s good with his hands (yes, in that way, too) . So yeah, he’s pretty useful to have around. It’s not just about workshop savvy, either. In this brave new world, he knows that he needs to learn all-new skills , so he can keep on being the ultimate McGyver.  

FIX UP YOUR OWN HOUSE And not just in a ‘sweep the floor, clean the sheets’ kind of way. Jorge Faustino of Ideal Interior Design Services teaches you how to keep everything in shape

Your shower head is drippy The problem may come from a couple of sources. First, check the handle. If the water drips even when the handle is in the ‘off’ position, turn off the water valve and remove the shower head. Replace the broken rubber gasket and reconnect your shower head

 THE SEX SKILL YOU’LL NEED TO LEARN?

It’s the F-word

using pliers or a wrench. If the leak is coming from the pipe, just apply teflon tape around the nut to tighten it. Your wooden door is all swollen from the rainy weather If the trouble is not severe, try to rub the edge of the door with a candle or a dry powder lubricant. Wait for the dry weather for serious repairs. Strip off the paint, then dry out the wood (possibly with a heat gun). Keep a slight gap between the edge of the door and the frame. It may help to run a thin knife blade all around the edge of the door when it is closed. Sand, apply primer, then paint. The paint should be completely dry before you close the door again.

And by the F-word, we mean foreplay. Research in the Journal of Sex Research claimed that both men and women wished foreplay would go on for at least 18 minutes. Doesn’t sound like a lot—until you blow your load early. Foreplay, More Play: Go creatively oral by forming a Ushape with your tongue. “Slide your tongue in and out while pressing your lips into her to create a wet suction,” advises Jessica O’Reilly, author of The New Sex Bible.

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Your aircon unit is filthy Make sure to schedule regular A/C cleaning every six months. To clean the air filter, unplug the unit, and use water and detergent soap. The air filter must be completely dry before it is reinstalled. Also, check that all seams around your unit are well-sealed. This will improve the lifespan and efficiency of your A/C, and help decrease your electricity bill.

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WHY EVERY MAN SHOULD LEARN AN UNCONVENTIONAL SKILL You’ll Need: 1 tablespoon minced garlic, 1 large yellow onion (chopped), 1/2 kilo ground beef, 2 tablesoons cumin, 2 tablespoons chili powder, 2 tablespoons paprika, 1 28-oz. can diced tomatoes, 1/2 cup beef stock, 1 can red kidney beans (drained), salt and pepper to taste, fresh cilantro Cook It: This chili will rock any family reunion. Start by sauteeing onion and garlic in a pot till they’re translucent. Then add beef and stir. When cooked, add spices. Mix. Pour in tomatoes and stock. Simmer. Add beans and season. Serve and top with cilantro.



THE BEST INSTA-BRUNCH

BY MARK FAMILARA

They say the world belongs to the bold and brave, to those who are willing to take risks and go out of their comfort zone, to those who aren’t afraid to set course on uncharted territory. Well, I couldn’t attest to this more. Too many folks out there are good at carpentry, photography, baking, or cooking, so having a job that is out of everyone else’s usual expectations has a lot to offer. I am a hairstylist. My skill is fixing hair. This has advantages. My line of work entails me to interact with more women than men. But while being a straight guy in this industry can leave people scratching their heads—or even speculating—the subject becomes an interesting icebreaker. Inevitably, people want to know why I have the passion for what I do. Some of them are intrigued. They aren’t bothered by it at all, though. And I am well-accepted. In a way, I pique interests and stand out in that respect. But learning a unique skill goes beyond simply being unique. From a business standpoint, it adds more value to what you can offer. It has a marketing advantage—a charm, even. For me, a learned skill, especially if it is unconventional, is a mark of excellence. I guess you could say I’m all for self-improvement. In many aspects, I believe in the law of accumulation. The law simply means that what you are today is the result of everything you’ve done in the past, and even all the trivial stuff count for something. When you have an excellent skill that most people don’t posses, you can create your own opportunities. You can set your own trend and people will love you for it because they believe in you. Of course, you have to deliver to the best of your abilities. So, invest in yourself and never settle for mediocrity. Find your passion, find that skill that makes you happy, that one thing you love to do most. Then, invest in your training and do your best to excel in that particular field. Mark Familara is a freelance hairstylist and a member of At East Jed Route, an international talent agency.

THE NEW SCHOOL SKILL YOU NEED The Department of Labor and Employment’s newsletter Labor Market Trends has released a list of the highest-paying jobs in the Philippines. The bad news: The skills you have are worth exactly zilch in today’s ultra-modern job market. The good news: workshops are available. “Topping the list of highestpaying occupations in the country,” says the newsletter, “is the Art Director.” Specifically, a film art director, who nets an average of P69,286 a month. You’ll need strong training in design, production, and cinematography. Take a look at the Asia Pacific Film Institute short courses (asiapacificfilm.com).

P575

Price of a Stanley steel rip-claw hammer. High-quality tools won’t break, but they don’t come cheap, especially if you buy an entire toolbox. If you don’t want to spend that much on just one home repair project, consider renting tools instead. Select Handyman Home Center branches offer this, ahem, handy service.

The Dirt on Cleaning Remember, durable steel grilles, plastic furniture, and bricks can handle the blast from a high-pressure hose, says Tim Carter of AsktheBuilder.com. For wood and other soft, porous materials, a brush and soapy water work better.

3 seconds, 2 minutes, 1 tablespoon These are the numbers to learn for the perfect omelet, reveals Thomas Keller, executive chef of The French Laundry. First, whisk your eggs in a blender for three seconds. Then, cook the eggs without stirring for two minutes in one tablespoon of olive oil and one tablespoon of butter for that perfect, no-break shape.



Stuck Without a Grill Brush? Elizabeth Karmel, author of Taming the Flame, has this do-it-yourself tip. Ball up some aluminum foil, grip the ball with tongs, and scrub it against the hot grill gate to clean off the crud.

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MEET THE REAL MUSCLE MAKERS There are two kinds of exercises: those that do the job...and those that do the same job with better results BEAR CRAWL VS. MOUNTAIN CLIMBERS While both are considered dynamic stabilizing core exercises, mountain climbers carve your midsection better. “Mountain climbers have direct movement on the hip [because of the up and down movement] by our hip flexors that maintain core stability,” explains Jeriel L. Manalo, a 360 Fitness Club coach. DIPS VS. TRICEPS EXTENSION If you’ve been counting on triceps extensions for size and strength, you’re better off doing dips. They offer more functional movement, Manalo says. Plus, dips are more efficient to do and it’s easier to tweak the level of difficulty compared to triceps extensions, because you can load more weight. CHEST FLYES VS. DUMBBELL PRESS Yes, both give you that familiar chest burn—but dumbbell presses develop strength and stability better since you are pushing unstable weight on each hand. Even more bad news? Chest flyes are isolated in nature and don’t mimic real-life movement. 58 JULY 2014 | facebook.com/menshealthphilippines



MASTER THE SOCCER SLIDE Tyron T. Caballes, goalkeeping coach and former goalkeeper of the University of the Philippines Varsity Men’s Football Team, teaches you how to slide for the ball...without getting a red card

“Experience should grant you a feel for the right moment. Have your eyes on the ball, then extend one leg to meet the ball, but never with two legs. Also, never meet the ball with your studs up. Remember, if you’re too early, you’ll fly past your opponent. If you’re too late, you’ll tag your opponent for a foul or card and some bad blood.”

BENCH THIS:

1.5 X YOUR BODY WEIGHT Do you have elite-type upper-body strength? Hit the bench-press machine. Lift the heaviest weight you can with this provision: your feet flat on the ground. Then, divide the heaviest weight you can press by you body weight. Less than 1.0: Weak 1.0-1.49: Typical 1.5 or more: You’re a bench monster

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RULE THE POOL Take cues from Christine Grace M. Hipol, University of the Philippines Varsity Swim Team assistant coach, on how to execute strokes smoother than ever

Breaststroke: “This is performed face down in the water without rotating your torso.” This head position will keep your hips horizontal to the water, so each kick will propel you further. Freestyle: “While you are facing down, your legs should perform a flutter kick or freestyle kick as the arms move in a forward circle alternately.” Kicking with bent knees is very inefficient in freestyle strokes. Butterfly: “Your legs perform a dolphin kick while your arms move in a forward circle at the same time.” In butterfly, the kick doesn’t motor you through the water unlike in other strokes, so keep it small and efficient, not wild and splashy.

Shorts from BROFIT Sports Apparel



10-20-30-20-10

The Fit Man doesn’t just exercise. He exercises smartly . He balances his time between the gym, the court (or pitch ), and even the pool . See, for him, fitness and sports isn’t just about the gains and the guns. It’s about what those who live the active life can teach you how to live yours. 

That’s 10 burpees, 20 mountain climbers, 30 jumping jacks, 20 jump lunges, and 10 push-ups. This is a core-carving, fat-incinerating workout from Joseph Pagulayan, head of Ground Zero Fitness at The Grove by Rockwell. Accomplish one exercise after the other without any rest for three sets all under six minutes. Doing it faster puts you at top-tier fitness levels.

THE FIT MAN

 WorldMags.net WHY EVERY MAN SHOULD STICK TO A SPORTS TEAM BY RICK OLIVARES

There’s a saying, “No music, no life.” Well, for guys, you can throw this in. “No sports? You’re a wuss.” I have been a fan of Liverpool Football Club since the early ’80s. I became a fan because of the Beatles, who are from the Mersey side. Like the Beatles, Liverpool was on top for a pretty long time before the worm turned and the squad slid into mediocrity. I used to serenade Chelsea fans with taunts of, “You have no history.” Except now, in the Premier League era, it’s Chelsea three championships, Liverpool nil. You see? In sports, you learn to eat humble pie. You learn to appreciate small victories. It becomes a metaphor for your own life. So commit. Fence sitting is for losers. Root for a team. Any team. It could be your college team. The squad that the corporation you work for sponsors in the pro league. Heck, it could even be your neighborhood pick-up-hoops team. Just choose a side. When you’ve chosen your team, know all you need to know about it. Wear its colors. Sing loud, sing proud. It’s like finding the fountain of youth as the blood pulsates through your veins. There’s a fire to you that you thought was long dormant. But be warned: Sports can be a fickle thing. A team’s success rises and falls like the tide. No one stays on top forever. When your team wins, some will say it’s a greater feeling than sex (although others will debate that point). But when you lose...it hurts. It’s like you’ve had the crap kicked out of you many times over. The emotional investment you make leaves an empty heart. You cuss all day and you can’t focus. This is when you have to hold fast. You stick with your sports team through thick and thin. It’s like a marriage of sorts. If you choose to abandon ship when the going gets rough, then you’re just like all those bandwagoners with no balls between their legs. How is it to be a real sports fan? Well, I’d like to paraphrase the late Liverpool manager Bill Shankly: Some people believe that sports is a matter of life and death. I assure you it is much more than that. Rick Olivares is a long-time sportswriter for The Philippine Star and blogs his daily thoughts on all things sports at bleachersbrew.blogspot.com.

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P L AY

THE

MARKET Get your feet wet, your hands dirty, and your wallet out. It’s time to stock up your fridge and see where the real good food is fi BY P E E J O P I L A R P H OTO G R A P H S BY DA I RY DA R I L AG S p e c i a l t h a n ks t o Fa r m e r ’s M a r ke t , A r a n e t a C e n t e r M a n a g e m e n t , Fa r m e r ’s M a r ke t Ad m i n i s t r a t i o n , a n d t h e t w o s e c u r i t y g u a rd s w h o h u n g o u t w i t h u s

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P PALENGKERA—INSERT IMAGE OF HYSTERICAL TV soap actresses slapping themselves silly here— comes from a word that’s already loaded with stigma: palengke, or that cheap, smelly, dirty marketplace where every corner is ruled by thugs and cheats, every purchase you make is a sham, and each step you take is contaminated with bacteria from pig’s blood and intestines. Shopping for food there? Might as well have a doctor check up on you on the way home. Truth is, your filthy, stinky, disgustingly wet public market is not always the nightmare the paranoid in you makes it out to be. Raw grittiness is ever-present there, that’s true, but it’s hardly dangerous. On the contrary, your neighborhood palengke is simply the quintessential bad boy with a golden heart—and it’s up to you to discover its charm. To be at the center of its hustle and bustle is to be energized by life—a sense of connectedness between the soil and everything we stuff into our mouths. Think past the food meticulously prepared for your gustatory satisfaction for a minute, and zero in on how it got from the farm to your table. Right smack in the middle of the

process are the men and women of the palengke who are already hard at work at an ungodly hour, transporting and prepping their wares like they’re strangers to sleep. Here at Farmer’s Market in Cubao at 3 AM, for example, workers wheel in pork and beef by the truckload, porters with boning hooks pull huge styrofoam containers loaded with seafood, and those already at the stands sort out bushels of fruits and vegetables by hand. It’s an experience you’ll never get inside the boxy, air-conditioned confines of a mall-locked grocery. “[Going to] a supermarket is, of course, a more comfortable experience,” says JJ Yulo, food writer, cook, and founding member of Pinoy Eats World, a group dedicated to spreading food culture in the Philippines. “But there are few supermarkets that can match the quality of the palengke.” “The variety, quality, and price are far superior than in any supermarket,” agrees Carina Galang, food consultant and Yummy magazine contributing writer. “Don’t get me wrong, I enjoy shopping at big groceries, but I [only] find myself buying things like dry goods, processed food, and dairy [there]. The special cuts of meat for kare-kare, dinuguan, even gulay, fish, and fruits, I buy in the palengke. Besides, my lola would always say that when you buy in supermarkets, you help one person get rich. Sa palengke, you are helping a small business and a vendor directly. Mas okay yun.” Your palengke patronage doesn’t net you just the superior cuts and the freshest, greenest picks, but something intangible as well: a sense of thrill, raw as a sawed-off haunch of beef. “I’ve long believed that good food, good eating, is all about risk,” writes American chef, TV host, and lechon fan Anthony Bourdain in his book Kitchen Confidential: Adventures in the Culinary Underbelly. “Food, for me, has always been an adventure.” So, plunge yourself deep into the insides of the palengke. Make your way through the stalls. Take a walk on the wild side.

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The best way to get to know a market is to explore it. “If it’s your first time in any market, walk around first,” advises Galang. “Get to know the area; markets are usually organized such that things are grouped together. Then, start shopping once you’ve seen who has the nicest products or best prices. After that, mabilis na lang kasi you already know what you want.”

THE SUKI CARD A bonus to the whole palengke experience that you won’t find anywhere else is the suki-buyer relationship. It’s the original loyalty card: a sort of unspoken friendship between you and your preferred sellers. “My family’s suki always give in to little requests,” shares Yulo. “Our veggie vendor sometimes throws in a few extras for free. When asked for, say, tomatoes, the suki will choose the bestlooking ones. It’s these little things that make us give them our business.” How do you establish a good suki-buyer relationship? “Like any relationship, it takes time. Give and take yan. I tend to rely on my suki, so trust is super important,” Galang stresses. “They know I demand quality, and there are times when I’m shopping na sila pa yung ayaw magbenta sa akin kasi they know it’s not the best. Ayaw nila mapahiya.” Market savviness is essential. You have to know how to put yourself in the shoes of the seller. “I also know reasonable pricing,” Galang continues. “If the product is really extra-good, I don’t mind paying a premium for it. Sometimes kasi nakakainis yung iba diyan, super-barat. It’s disrespectful to the vendor. I mean, we all want great deals, but they’re there to make money, too. I understand that and respect that.”

WHEELING & DEALING

Food consultant and Yummy magazine contributing writer Carina Galang divulges how to get the best deals

Test the waters. “When you think you’re building a suki-buyer relationship, test your suki by deliberately choosing something you know is not in its prime. Then, wait and see what they will do.” Cleanliness is godliness. “My rule of thumb? If the stall you’re buying from seems dirty, then that doesn’t bode well for the quality of things that the vendor sells.” Knowledge is power. “Keep an eye out for the vendors who love and know their products. The best ones know exactly what they are selling, and these people tend to respect their clients.”

Think about the products you want first, or the order by which you wish to shop. Some people opt to start with the dry products and end with the seafood or meat. Yulo goes through a different process: “I go deep into the market first. I’ll buy seafood and meat, then vegetables, and finally, I’ll end with fruits. And the best tip: Bring a cheap styro cooler to put your proteins in.”

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WHERE’S THE BEEF? Mira Angeles, owner of Cow King Steak Sizzles and MiraDips, reveals the four parts of the cow that are a cut above the rest THE NEW YORK STRIP WHERE TO FIND IT: The New York Strip is also called

the Kansas City strip steak, or a strip loin that comes from the short loin part of the cow, which is “a portion of the meat located at the back of the cow, right behind the ribs,” Angeles says. FLAVOR FLAV: The New York Strip has fat running along one side; the bottom portion doesn’t have fat because it is the part where the bone should be. “It might be a little tough,” warns Angeles, “but it definitely has more flavor and [contains] more fat than a tenderloin.” BEST WAY TO COOK IT: Cut to around 1 to 1.5 inches thick and cook at high heat. THE TENDERLOIN WHERE TO FIND IT: Also known as filet mignon, it

can be found between the short loin and the sirloin, which is beneath the ribs and next to the backbone. FLAVOR FLAV: The tenderloin is often the smallest portion of steak. “Not the most flavorful, but it is very lean,” says Angeles. “So it’s great for people who are on a diet, but want a taste of beef.” BEST WAY TO COOK IT: It should be around two inches thick, then seared on all sides. It’s best eaten medium-rare. You can also roast it, or prepare it as steak tartare. THE PORTERHOUSE WHERE TO FIND IT: The point where the tenderloin

and the short loin meet. “This is a bigger version of the T-bone steak,” Angeles notes. FLAVOR FLAV: You get the best cuts, the tenderness of the tenderloin, and the flavor of the New York Strip. According to Angeles, “For some people, this is the best of all steaks mainly because of having the two types of cuts: the T-Bone and the porterhouse.” BEST WAY TO COOK IT: The porterhouse can be grilled or pan-fried. Try to cook it from medium to medium-well. THE SIRLOIN WHERE TO FIND IT: This cut is at the rear portion

of the animal, specifically between the short loin and the round. FLAVOR FLAV: The sirloin is a lean, well-flavored, and moderately tender beef. “The best thing is it’s affordable price,” adds Angeles. “This cut is still flavorful, but with very little fat.” BEST WAY TO COOK IT: Grilling, broiling, roasting, and sautéing are some great ways to make the most of your sirloin.

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3 SEA WORLD PORK CHOPS “I generally look for a nice pink in pork,” says Yulo. “If it looks gray, avoid it. I personally don’t like too much fat in it. And if you can, ask for meat from young pigs.”

K N O W Q U A L I T Y M E AT “ I T ’ S G O T T O H AV E G O O D C O L O R , L I K E D E E P R E D , ” S AY S Y U L O . “ I T S H O U L D N ’ T S M E L L F U N N Y. ” I T W O U L D A L S O H E L P I F Y O U A L R E A D Y K N O W W H AT Y O U ’ R E G O I N G T O C O O K S O Y O U C A N E A S I L Y C H O O S E T H E A P P R O P R I AT E C U T S T O B U Y, S AV I N G T I M E . I F Y O U ’ R E F E E L I N G E X P E R I M E N TA L , Y O U C A N E X P L O R E O T H E R C U T S O F M E AT.

THIS LITTLE PIGGY Chef Ed Bugia of Pino Resto Bar, BRGR The Burger Project, and Pi Breakfast and Pies knows which pig parts are best to eat. You should, too PORK BELLY

“Without a doubt, this is the most versatile cut. The meat-to-fat ratio is usually almost 1:1,” says Bugia. “ It’s the perfect part of the whole hog.” The best way to enjoy the belly is to braise or slow-cook it in the oven. Then fry it, bagnet-style. PORK SHOULDER

To get the best flavor from a pork shoulder,

patience is required. Stick the meat in the oven, then go low and slow. “It has a decent amount of fat,” Bugia points out, “but it’s more a cut that you look for when you want to serve soft and tasty pulled pork.”

meat, and fat gives it a gelatinous-like consistency and acts as a natural thickener for stews and broths.” But if you want to pair it with a cold beer and enjoy it immediately, it’s best deep-fried.

TROTTERS

PIG FACE OR JOWLS

“This is the lower part of a pig’s leg,” Bugia describes. “The mixture of cartilage,

Filipinos more commonly know this as the maskara. While it’s used regularly for

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sisig, the pig face is versatile. “You can also use it in stews or roast it in an oven,” suggests Bugia. “The thinness of the skin here makes it really crispy upon cooking and has a conchinillo type of consistency. It’s also one of the most tender parts of the pork because it barely has any moving muscles.”

FISH TALES

How to spot fresh fish CLEAR EYES

If the head of the fish you’re buying is still on, check the eyes. They must be clear and a bit bulging. Be wary of any cloudiness in the eyes.

that. Touch it and check its firmness. The flesh should bounce back a bit when you press on it.

OCEAN ODOR

Open the gills to see if they are red and wet. The oxygen in the blood gives them this red color, which indicates freshness. If the gills are brown and dry, don’t buy the fish.

RED GILLS

Its mild scent should remind you of the sea. FIRM FLESH

Most fresh fish will look shiny, but don’t leave it at

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SIGNS OF LIFE

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“[WHEN BUYING SEAFOOD], ALIVE IS ALWAYS GOOD FOR ME,” YULO INSISTS. “USE YOUR EYES—SPITTING

CL AMS ARE GREAT! BIG CRABS THAT ARE MOVING ARE GOOD. SIZE MATTERS AS WELL. SOME THINGS ARE BETTER WHEN THEY’RE NOT SO BIG. I LIKE TO BUY PRAWNS THAT AREN’T TOO BIG. THEY’RE SWEETER.”

SCAM ALERTS DOUBLE-DEAD MEAT WHAT IT IS: The ultimate market nightmare,

double-dead meat or botcha is from an animal that has died from disease. It contains germs and microorganisms that could lead to diarrhea and food poisoning even when the meat is cleaned and cooked. WATCH OUT FOR: Poultry, beef, and pork products that have a foul smell, a pale color with a greenishgray or bluish hue, and a sticky or slippery consistency. Also, these are often frozen and sold at unusually cheap prices. INACCURATE SCALES WHAT IT IS: Vendors may tip the scales in their

favor. Some weighing scales in certain markets have been found to be either defective or tampered with, causing shoppers to pay more for something that weighs less. WATCH OUT FOR: If the scale seems a bit suspicious, try bringing an object whose weight you are sure of for comparison. The Department of Trade and Industry has also set up manual and digital weighing scales in certain markets to help prevent unscrupulous vendors from cheating. Shoppers can readily check if the weight of the produce is accurate. TAINTED FISH WHAT IT IS: Stale fish or fish that has died from

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DEDUCE THE PRODUCE

...BUYING VEGETABLES

...BUYING FRUITS

“Look at color and brightness. Leaves have to look ‘alive’ and crisp. If there’s a lot of discoloration, avoid,” cautions Yulo.

“There are certain things to look out for, like smell. If a mango smells sweet, buy it,” Yulo says. “Touch can also be an indicator. You know an avocado is great if there’s a bit of ‘give’ when you press it. The best way to buy fruits? Ask the vendor—preferably your suki—to choose for you. That always works.”

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disease. This may contain salmonella and cause food poisoning. WATCH OUT FOR: The Bureau of Fisheries and Aquatic Resources warns buyers to be wary of fish with pale, faded, or dull colors. Other signs include flabby or limp texture; cloudy or completely white, wrinkled, and sunken eyes; loose fish scales; stale-smelling and yellowish, gray, or brown gills; too-soft flesh; and slimy, lumpy skin. PRE-PACKED FRUITS AND VEGETABLES WHAT THEY ARE: Vendors will sometimes pack

fruits and vegetables together with rotten units hidden inside. WATCH OUT FOR: Seemingly cheap bunchedtogether packs of fruits and vegetables. It may be better to buy them per piece because this allows you to personally inspect each fruit and vegetable up close. facebook.com/menshealthphilippines

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4. BEST WHOLE-WHEAT BREAD

Gardenia High Fiber Whole Wheat Bread No time for oatmeal? Have all the goodies at half the calories and carbs with a sandwich. Per Serving: 182 calories, 33 g carbs (7 g fiber), 8 g protein, 2 g fat

5. BEST BREAD FOR WEIGHT MANAGEMENT

Gardenia Slim n’ Fit Wheaten Bread It contains L-Carnitine to help you lose excess pounds. Per Serving: 145 calories, 28 g carbs (3 g fiber), 6 g protein, 1 g fat

6. BEST BUN

Goldilocks Healthtinapay Pandesal Your usual coffee partner has added more superpowers, like vitamin A. Per Serving: 170 calories, 31 g carbs (1 g fiber), 6 g protein, 2 g fat

7. BEST WHOLE WHEAT PASTA

San Remo Wholemeal Spaghetti Power up your carbo-loading party with this fiber- and protein-rich pasta. Per Serving: 189 calories, 78 g carbs (11 g fiber), 19 g protein, 4.5 g fat

8. BEST REGUL AR PASTA

El Real Healthy Spaghetti When a spaghetti weekend is in order, make one filled with the superfood malunggay.

BEST FOOD

Per Serving: 180 calories, 39 g carbs (8 g fiber), 5 g protein, 0 g fat

AWARDS 2014

Breads and Grains 9. BEST RICE 1. BEST CEREAL

Nestle Fitnesse Have a healthy kick of fiber, protein, and good fats in the morning. Per Serving: 358 calories, 77 g carbs (6.8 g fiber), 8.2 g protein, 2 g fat

Stack up your kitchen with these nutritious and budget-friendly essentials 6M
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