00:00Maruso na po mga ka-RSP ang belis ng panahon, ano?
00:03Pero tandaan, hindi pa uli ang lahat para simulan o ipagpatuloy yung isang mas malusog o yung healthy lifestyle.
00:10Tama ka, John Audrey. Kung kaya kaugnay niyan, makakasama po natin ngayong umaga si Dr. Jim DeCastro,
00:17isang doctor of medicine and doctor of public health na magbabahagi ng isang programang pangkalusugan
00:21na tsaka pong makatutulong sa atin para magkaroon o mapanatili yung ating healthy lifestyle.
00:26Dr. Jim, good morning. Welcome to Rising Shine, Filipina.
00:28Good morning, Dr. and Audrey.
00:32Good morning po.
00:33Alright, pag-uusapan natin ngayon itong RESTORE program. Tell us more about this, Dr. Jim.
00:39Okay, RESTORE program, isang programa po ito ng healthy lifestyle na nagkumpisa sa Adventist University of the Philippines
00:46last August of 2025 lang po.
00:49Okay, last year lang.
00:50And we conceptualize this program to actually enable our community to actually adapt a healthy lifestyle
00:56dahil nakikita natin ngayon na dumataas yung tinatawag natin non-communicable diseases
01:02which are composed of stroke, hypertension, diabetes, cancer, and all of those similar diseases
01:11na ito po ay because of the way we live, the way we eat, and the way we do our
01:16activities.
01:17Especially right now, maraming tao ang nakaupo lang.
01:21Tapos pag nakaupo, ang gagawin natin, kakain, gadgets, and we see the need na ito po ay maibalik muli
01:33dun sa ating ginagawa before na we do exercise, we do gardening, we eat plant-based diet.
01:41Well, Doc, ano-ano po ba ng aspeto ng healthy lifestyle yung tinututukan ng naturang programa?
01:47Exercise po ba ito, yung tamang nutrisyon, mental wellness, or overall lifestyle change?
01:55Yes, sa lahat na binanggit nyo po, lahat yun kasali.
01:58But we are actually emphasizing more of diet and exercise.
02:02And of course, right now, because of the mental health issues, kasi nga po, a lot of people right now
02:07have so many challenges, anxiety, mapapansin yung mga bata pa lang, no?
02:12They're easily disturbed and they can hardly cope up with, you know, challenges na nafe-face nila.
02:19So, we're trying to give them an opportunity to learn na ang exercise should be done
02:25at least 30 minutes a day, and then five times a week, and then of course plant-based
02:31which are composed of healthy vegetables, beans, na hindi masyado natin tinapansin.
02:38This is a high-fiber diet, chia seeds, these mga legumes which we can just plant in our backyard.
02:48Mga importante po silang mga bagay na minsan, in our busy schedule, hindi natin nabibigyan ng pansin po.
02:55Okay. Nabanggito yung beans, healthy pala yan?
02:57Kasi minsan, worried ang mga tao sa too much beans dahil sa uric acid.
03:01Right. You are exactly right. And even among practitioners, they have this thinking na pag kumain ka ng beans,
03:08magkaka-arthritis ka. Usually po ang beans has a very high-fiber content.
03:13In fact, maganda po ito na kakainin natin palagi.
03:17But the danger of thing about this to be causing arthritis is because we mix it with meat.
03:22So, meat mixed with beans, yun po ang nagbibigyan ng arthritis.
03:27Kaya, sinasabi namin sa mga patients namin, na you should always eat beans alone.
03:33Alone.
03:33Without a mixture of meat.
03:36Okay. Huwag sasamahan ng karne.
03:38How about pag sinamahan mo ng carbohydrates, kasi hindi naman pwede minsan walang kanin.
03:43Okay lang yun. Basta walang meat.
03:46Okay lang. But you know, carbohydrates is also very, you know, we only have to have a limited amount of
03:52carbohydrates.
03:52Kasi we also have an increased risk of fatty liver ngayon because of increased intake of rice.
03:58And we have to remember na yung rice na kinakain natin, especially white rice, as a high glycemic index,
04:05ibig sabihin, i-increase agad yung blood sugar mo the moment you eat that.
04:09Kaya minsan, when you have a high intake of blood carbohydrates, it is converted eventually to what we call triglyceride.
04:16Kaya sa blood natin, umaakit yung triglyceride. We wonder, bakit mataas?
04:19Cholesterol, aakit. Bakit gano'n? Because of this conversion mo.
04:23Pero bago natin, paano natin babaguhin yung kaisipan ng mga Pilipino?
04:27Dahil alam mo naman, pangkaraniwang Pilipino, konti ang ulam, napakarami ng kanin.
04:34Correct. Ibig sabihin, rice is life, di ba?
04:38Extra rice is life.
04:40May juice pa dyan o may soft drinks pa dyan sa side, di ba?
04:45Okay. Maganda yung katanungan niyo mo, Audrey.
04:47In fact, what we're doing right now is, we are trying to emphasize that when you eat, always include in
04:53your meal, at least, first, you start with fruits and vegetables.
04:57Una muna mga guli.
04:58Una muna yun.
04:59Okay.
04:59Fruits muna.
05:00Because, you know, these are high amount of, this is high amount of fiber.
05:08Tapos, mabubusog ka na dun eh.
05:09And the moment you eat that, medyo, pagkain mo ng totoong pagkain, especially your food, well, of course.
05:17Main course.
05:18Main course.
05:19Kunti na lang.
05:20Okay.
05:20Kasi medyo puno na.
05:22Now, I don't suggest this dun sa mga medyo high yung labor, ano nila, yung nagtatrabaho talaga.
05:28Labor intensive work.
05:29They need a lot of carbohydrates.
05:32But, dun sa mga usual na tao na kailangan lang nila, they spend a lot of time just sitting.
05:37I would suggest you start with really fruits and vegetables.
05:40And then, you eat, one fourth of that should be protein.
05:44And one fourth of that should be a little of, you know, seeds, legumes, and carbohydrates.
05:52Hindi talaga yung makikita mo na three fourths rice agad.
05:55So, depende sa ginagawa mo rin for the whole day.
05:57Kung may office work lang yan, nakupo ka lang, mas maganda yung fruits and vegetables agad.
06:02Pero kung nasa construction ka, talagang kailangan mo ng carbohydrates.
06:07Alright, yung restore program to, akronym siya, may mga ibig sabihin yan.
06:11So, we touched on exercise, diet.
06:13What are the other elements ng restore program?
06:15So, restore means yung R is rest and recovery.
06:19Okay.
06:19And then, E is exercise.
06:22S is sunshine.
06:24Sunshine.
06:25Sunshine.
06:25Kasi tako tayo mainitan eh.
06:26Kasi baka magbago yung kulay ng...
06:28Iitim.
06:29Iitim.
06:30But we need sunshine.
06:32Yes, because of the vitamin D.
06:34And then, of course, T is temperance.
06:36Temperance because we need to temper the kind of activities that we're doing.
06:40Masyado tayong focus sa work, nakaupo lagi, tapos kakain pa tayo ng, you know,
06:45those types of food na medyo meat-based.
06:48And then, high carbs.
06:49And then, O is optimism.
06:51Optimism because of the mental health issues nga.
06:53Sometimes we are so anxious about so many things.
06:56And then, yung R is, of course, relationship.
07:00Alam mo yung pumakain ka, tapos yung kasama mo nagsi-cellphone, ikaw nagsi-cellphone din.
07:04So, hindi na kayo lalo nag-uusap, no?
07:06Social connectivity is very important because it's been found out na pag maganda yung relationship natin,
07:12it has impact on our health.
07:14And then, of course, T is eating for life, good nutrition, plant-based.
07:20So, we actually specifically highlight the fact that pag kumain tayo ng healthy food,
07:26medyo hahaba yung buhay natin eh.
07:29Gaganda yung ano.
07:30And then, we actually, sabi nga nila is, minsan sila sabi nila na,
07:34hindi okay lang kumain kasi anyway, pag namatay ako happy.
07:38But I've never seen a patient dying really without pain.
07:48Lahat sila nagsasuffer ng pain towards the end kasi we develop hypertension, diabetes,
07:53and sometimes cancer na ang ending nun may pain ka talaga.
07:57So, you really suffer.
07:59So, you have to choose.
08:00Sa akin, ang sinasabi ko is, you either have a maintenance food or a maintenance medicine.
08:06Sa mamili ka, maintenance medicine, maintenance food.
08:10Sa maintenance food na lang tayo, di ba?
08:12Nabusog ka pa.
08:13Tapos, syempre, maiiwasan mo yung mga sakit.
08:16So, makakasanayan din na nun.
08:18Kasi babaguhin mo yung lifestyle mo, yung kinakaya mo, babaguhin mo.
08:21Kung sanay ka sa lechon, liempo.
08:23Ako, sarap yan!
08:25Babaguhin mo ngayon sa trutas at gulay.
08:27Sakit at gulot.
08:28Pero paano nyo iwawiden itong advocacy na ito, Dr. Jim?
08:31Itong restore program.
08:32At sino ba ang mga magagandang target participants dito para magkaroon ng healthy lifestyle?
08:39Bata ba?
08:40Or mga senior citizen?
08:42Mga middle age?
08:43So, magandang tanong ni Deanne.
08:45So, usually right now, we're starting a pilot program in the Adventist University of the Philippines campus.
08:50So, it's a community of 5,000 people in that area.
08:54And so, what we do is, we're doing a study right now, and we're trying to compare those people who
09:01are eating the regular diet with cessation of meat, and then, of course, fish, and other things that they're doing
09:13with the high carbs.
09:14So, cholesterol, triglycerides, LDL, HDL, and, of course, fatty liver.
09:19And then, based on the results, we would like to influence other communities in the neighborhood, kasi nasa silang cavity
09:26po siya.
09:27And then, hopefully, kung maganda yung response, then we will try to, you know, widen our influence towards other communities.
09:34Well, sana maraming maabot dahil, syempre, tayo mga Pilipino, gusto natin makasamang ating pamilya na mas mahabang panahon.
09:40Nang matagal-tagal. Correct.
09:42And we have to start this healthy lifestyle.
09:45So, itong restore na ito as early as possible para hindi tayo magsisi sa huli.
09:50Well, maraming salamat, Dr. Jim, sa pagbabahagi nitong mga informasyon tungkol sa restore healthy lifestyle program.
09:56At kung susundin po natin ito, makakatulong ito sa ating mga car space sa pag-start at pag-maintain ng
10:03isang malusog na lifestyle.
10:04Maraming salamat, Doc.
10:05Thanks, Dr. Jim.
10:06Maraming salamat.
10:07If you have time, you can also visit our community in Adventist University of the Philippines and see what we're
10:12doing there and the food that we're eating.
10:14Thank you, Dr. Jim.
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