Tere Licaros and Chef Laurence Zafra share some delightful summer recipes to satisfy your cravings!
‘Fit & Fab’ stars Maggie Wilson and Tere Licaros. Watch the full episodes of #Fit&Fab and other GMA programs here: http://bit.ly/GMAFullEpisodes
‘Fit & Fab’ stars Maggie Wilson and Tere Licaros. Watch the full episodes of #Fit&Fab and other GMA programs here: http://bit.ly/GMAFullEpisodes
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00:00 Fit and fab has a nice ring to it, doesn't it?
00:03 Yeah.
00:04 But what does fit and fab really mean, especially to us women?
00:07 Well, Maggie, it's very, very simple.
00:09 Fit and fab is about feeling fantastic, fabulous, even fantabulous, both on the inside and out.
00:15 And guess what, ladies?
00:17 It's not at all hard to be a fit and fabulous female.
00:20 Trust us.
00:21 I'm Terrelli Garo.
00:22 And I am Maggie Wilson.
00:23 And this is Fit and Fab, your ultimate guide to being a better you.
00:27 Reach for the sky.
00:31 Dance to the beat.
00:34 Yeah.
00:36 Pamper yourself.
00:38 Go all out.
00:42 Yeah.
00:43 Be fit.
00:44 Be fit.
00:45 Be fab.
00:46 Be fab.
00:47 This is your time to be all that.
00:51 Be fit.
00:53 Ooh, be fab.
00:55 This is your time to be all that.
01:03 Tonight's Fit and Fab is really jam-packed because we've got a lot of stuff on the show
01:07 that will truly make you guys fit.
01:09 From indoor wall climbing to body language to refreshing summer recipes and home food
01:14 skin remedies.
01:15 Therese, I can't wait to get started.
01:17 Me neither.
01:18 So let's start off with a little something that I tried out recently, wall climbing.
01:22 Wall climbing?
01:23 Wait a minute.
01:24 I am.
01:25 Still am.
01:26 So how did that go?
01:27 Well, the power up boys were really very nice.
01:29 They distracted me totally.
01:30 They made me feel at ease.
01:32 And I ended up having so much fun and getting myself a total body workout.
01:37 Good job.
01:38 Check this out.
01:53 Wall climbing is quickly becoming one of the most popular pastimes here in the Philippines
01:57 for both men and women.
01:59 Probably because of the extreme appeal, yung makit ka ng pade, and all that stuff.
02:02 And also the basic human aspiration to climb and reach new heights.
02:06 Some people do it for fun, some for thrill-seeking, and some to tone their muscles and their bodies.
02:11 But ako, I'm going to try it out today just out of pure curiosity.
02:14 And I hope you enjoy as I try out wall climbing as a sport.
02:17 Well, wall climbing, it's a gymnastic approach towards rock climbing.
02:21 So, once you say wall climbing, it's a safe practice indoors.
02:26 Gymnastic approach meaning na marami kang techniques na ina-apply.
02:29 And girls, if you're looking for a full body workout after a day at work or school,
02:34 then wall climbing is just for you.
02:37 Pag continues ka nang kaklimb, more on the forearm siya.
02:40 And then after nun, yung bicep, deltoid, yung iyong likod.
02:45 Pero pinaka-importante actually is yung core, yung iyong abs.
02:49 Kasi marami kasing movements na sa gitna lahat.
02:54 If you think you're going to have huge forearms and shoulders if you wall climb regularly, think again.
03:00 Wall climbing will tone your muscles and give it more definition, not make you bulk up.
03:05 Depends on what you do. Depends on how frequent you climb.
03:08 Most of our girls, para sila yung mga weekend warriors, so they climb for recreation.
03:15 And also, kung toning man siya, upper body, medyo magkakaroon lang ng konting cuts.
03:22 But not technically buff kasi toning siya eh.
03:26 Climbing not only allows you to flex your physical muscles, but your mental muscles as well.
03:32 Ang talaban mo sarili mo, na once you've finished a certain route, after nun, what's next?
03:36 Pagkatapos mo ng next route, nashirapan ka, ano yung nangyari?
03:40 Marami siyang set of questions na kailangan mo sagutin.
03:43 Wall climbing is also an incredibly social activity.
03:47 Meron ka dapat climbing buddy.
03:49 Your climbing buddy's job is to pull the rope up whenever the climber goes up.
03:56 And lower you down kung ayaw mo nang mag-climb or narating mo yung pinaka-taas.
04:02 Your climbing buddy will actually motivate you, cheer you on and ensure your safety.
04:07 That's what friends are for, 'di ba?
04:11 So what do you need to climb?
04:13 Any apparel, any clothing that don't hinder movement.
04:18 Alright.
04:19 For guys, susunod lang kami ng shorts.
04:22 For girls, parang yung mga leggings.
04:24 Usually, we suggest jogging pants.
04:27 So seat harness, you wear it like a short.
04:30 For example, this is the belt.
04:32 This goes in front. Dito kiniklip kasi yung safety mo.
04:35 Rock shoes.
04:36 Bakit may kailangan pang i-rent ang rock shoes?
04:40 Ang design niya, cambered siya.
04:42 Baka ganun.
04:43 Ah, okay.
04:44 Kasi ang principle niya, yung paa mo, makaganyan siya sa rock shoes.
04:48 So once na umapak ka, ang pinangapak lang kasi is itong edge ng sapatos.
04:54 Ito naman, option din ng mga climbers 'to.
04:57 To use a chalk.
04:59 Meron kasi mga tao na pasmado, mga iba naman gusto nila mag-chalk-chalk para additional friction.
05:06 O, or medyo astig lang yung dating mo.
05:08 Yes.
05:09 Medyo yung chalk-chalk-chalk para.
05:11 Ito yung ating belay device.
05:13 Okay.
05:14 Ito, sa drawing, itakalagay ito yung climber and this one is the belayer.
05:18 Ah, kala ko yung nalaglag na climber.
05:20 Wala.
05:21 Ang belayer, actually, siya yung whenever the climber goes up, siya yung lumihilo ng tale.
05:26 Okay.
05:27 So if ever na malaglag siya, maasalo nung system, system meaning this one, yung climber.
05:33 This one naman is the carabiner.
05:35 So, sa carabiner, yung mga rope, yung nakatash niya carabiner, yung carabiner niyan, ticlip mo sayo.
05:41 Ah.
05:42 Umm, what about guts?
05:48 Gaano maatash yan?
05:50 Ito, 48 feet.
05:52 48 feet?
05:53 Paano kung takot ka sa heights?
05:55 Okay lang.
05:57 Siguro sa start, kung takot ka lang sa heights, mag-start ka sa beginner wall.
06:00 Okay.
06:01 Tapos dahan-dahan tatanggalin yung fear of heights mo.
06:03 Sa pagiging komportable ka na, tsaka nalilipad sa mga moderate advanced walls.
06:07 48 feet?
06:09 I guess that's not so bad.
06:11 And if these women have been doing it for years without any mishaps and near-death experiences,
06:16 I can climb that wall too.
06:18 When you climb, remember to inhale, exhale.
06:23 And then, don't pull with your arms, just push with your legs.
06:27 First and foremost, just have fun.
06:30 And remember just to leave worries behind.
06:33 And as you climb, don't forget to smile.
06:36 That will help you along the way.
06:38 Got it.
06:39 It's time for me to hit the wall.
06:41 Syempre, ditong muna ako sa beginner's wall.
06:50 Finally, I'm gonna try it.
06:52 Follow me.
06:59 Yeah, start pa lang eh. Easy pa siya.
07:01 Of course, I remember everything that Ms. Bam said.
07:05 Smile. All that I can do is just hang here and smile forever.
07:09 Push with your legs, tere.
07:11 Pag umpisa pa lang, wala eh. Mababa pa eh.
07:25 So, pag nalim sa gitna, shocks, mataas na siya. Totoo na 'to.
07:28 Pero pag timoy nga la ka, makita mo na kuwanti na lang,
07:31 yung last few grips mo, parang very encouraging na siya eh.
07:35 Paubos na siya ng paubos eh.
07:37 I've gone a long way up and there's no more turning back.
07:41 This is so not glamorous, but my God, I feel I'm sweating so much.
07:46 If only for that, it's worth it.
07:55 My arms are sore halfway through the climb.
07:58 I guess I didn't use my legs enough in the beginning.
08:01 I had a problem trusting my legs that it would be able to push me up.
08:08 Kasi feeling ko weak na yung arms ko kasi lagi ka nakataas ng kamay.
08:11 So, kaya kong abutin. Ang tanong is kaya ko bang itaas yung sarili ko?
08:15 Kunti na lang. Kunti na lang.
08:20 Yeah, I can delude myself and tell myself na kunti na lang.
08:24 Parang ang dami pa.
08:26 Ahh! Gumagalaw siya. Gumagalaw yung isang yun.
08:30 Sabi kasi na rin sa akin ni Kuya Epe earlier na yung mga may mark ng tape,
08:33 don't touch it 'cause medyo maluang siya.
08:36 Tapos may isang malaking malaking pig, ang dami dami yung tape.
08:39 So parang ako, "Shocks! Bati ba natanggalin 'to?"
08:42 So true enough, taligang magbuhay siya.
08:44 And merong iba na wala naman tape, pero pag tapak mo parang gumagano.
08:48 So parang papasigaw talaga ako doon.
08:52 Yeah!
08:54 Yes! Finally! I've never been so happy to not see any more pegs.
08:59 Which means it's over. It's finished.
09:01 Malamig!
09:03 For some reason, malamig siya sa taas.
09:05 And then, it's really very fulfilling.
09:07 Parang, although there is no physical prize up there,
09:10 it's really the thing na "Shocks! Nagawak siya."
09:12 Parang, "Ubus na yung pegs! Yay! Finish na! Finish na!"
09:16 Indoor wall climbing is a fun sport because it gives you a chance
09:20 to challenge yourself to a new sport because it gives you a thrill.
09:23 The thrill of reaching the top all on your own.
09:26 The climbing walls may be daunting at first,
09:28 but with the right motivation and attitude,
09:31 that impossible is nothing.
09:33 Siguro kailangan mo lang dalihin
09:35 with your climbing body and your spirit to climb.
09:38 Kailangan determine ka lang na kung papasok ko sa isang sport,
09:41 either bago ko dyan o hindi.
09:43 Gagawin mo't gagawin mo siya.
09:45 And my sore arms are proof that this sport lives up to its fitness hype.
09:49 Indoor wall climbing is truly everything that it promises to be and more.
09:54 Not only do you get a total body workout,
09:56 but you also get a confidence workout.
09:58 As it is truly, truly feeding your ego
10:01 once you are able to reach the top and finish the entire course.
10:05 I would really recommend this for the woman who is on the go
10:08 and set to achieve new heights.
10:10 Yay! So start na tayo. I'm so excited tala.
10:15 Look ma, I can go.
10:17 You know what Tara, it is just so hot nowadays.
10:22 I feel like I could eat a gallon of ice cream or anything that's cold.
10:26 I totally agree with you and short of actually munching on ice cubes,
10:29 I've been on the lookout for the perfect summer recipe.
10:32 The type of food that will keep you refreshed and cool all throughout the summer.
10:36 And guess what? I have succeeded.
10:38 I have found them at Cafe Isabel.
10:40 Interesting. So let's watch Tara and Chef Lawrence prepare some cool summer treats.
10:44 Summer food is all about freshness, ease and speed.
10:56 Because this is the season to enjoy the freshest produce and to eat them outdoors.
11:01 But summer food is really all about eating to feel light, refreshing and full.
11:07 Summer food is really all about eating to feel light, refreshed and rejuvenated.
11:12 Let's beat the heat with the right foods, drinks and desserts that Chef Lawrence will prepare for us.
11:17 Yay! So start na tayo. I'm so excited tala.
11:20 So ano muna natin gagawin na sa food?
11:23 Well, our first dish is the shrimp and mango salad.
11:27 Summer is the perfect season to enjoy fresh seafood and mangoes.
11:31 And this is definitely the recipe to do just that.
11:35 For our first dish, we need six pieces of large-sized shrimps or prawns,
11:40 one sliced ripe mango, one finely chopped green mango,
11:44 one stem of cilantro leaves chopped into pieces,
11:47 one sliced bell pepper, three tablespoons of fish sauce or patis,
11:52 two tablespoons of white sugar, calamansi,
11:56 and one cup of boiled glass rice noodle or sotanghon.
12:00 First, we prepare our shrimps or prawns.
12:03 So those are prawns?
12:05 Yeah, for this we use prawns.
12:07 So we have to clean it first, take the head off, skin off, but we will leave the tail.
12:14 We have to leave the tail for...
12:16 What for?
12:17 Just for aesthetics.
12:19 Grill the shrimps or prawns until they become golden brown.
12:22 Then cook the glass rice noodles in boiling water.
12:25 After a minute or so, put the noodles in cold water to avoid overcooking them and set them aside.
12:32 With the shrimp and the noodles done, all we need to do now is mix all the ingredients together.
12:38 Yay! Very easy, very simple.
12:44 Look, Ma, I can do it.
12:52 This salad is a perfect balance of sweet, tasty, and sour.
13:00 And because it doesn't use any heavy oils, it's really light on the tummy.
13:05 Mmm, I'm excited for the taste test.
13:08 So friends, in less than 15 minutes, you can make a delicious and easy prawn and mango salad.
13:17 No brainer for those of us who don't really know how to cook.
13:20 Visually, it's also very summer, very festive, very happy colors.
13:24 Green, red, yellow, so it goes for the summer.
13:28 So this is the best part, the tasting part.
13:32 So to the honors.
13:34 Mmm, very good.
13:41 And because it's so easy to prepare, the shrimp and mango salad is a perfect dish for summer pool and garden parties.
13:49 Tuna is rich in many different vitamins like vitamins B1 and B6, magnesium, and potassium.
13:55 It is also very rich in omega-3 fatty acids.
13:58 But did you know that tuna is actually one of your best protections from sunburn?
14:02 Interesting, right?
14:04 That is why tuna is number one on our list of summer foods this season.
14:08 Am I right, Chef?
14:10 Yes, correct.
14:11 I'm right in saying that it's about tuna.
14:13 So what exactly is it about tuna that helps protect us from sunburn?
14:19 Well, I think it's the composition of omega-3s which the tuna meat contains.
14:26 So for our third summer food recipe, we're combining tuna with one of the best tropical fruits to eat this season,
14:36 the pineapple, for a refreshing tuna and pineapple sandwich.
14:40 We'll need a can of tuna, 3 tablespoons of mayonnaise,
14:44 1 stalk of chopped celery, 1 tablespoon of pickle relish,
14:49 5 slices of fresh pineapple, 6 slices of cucumber,
14:53 4 slices of tomatoes, 4 slices of wheat bread,
14:57 2 leaves of lettuce, 1 teaspoon of cayenne pepper, and salt and pepper to taste.
15:03 Our next recipe can be done in less than 15 minutes, perfect for when you're ready to head to the beach.
15:10 Yay, let's assemble.
15:11 Okay, so let's get a bowl.
15:14 Preparing a good sandwich is so easy.
15:17 Just mix the ingredients, the tuna, mayonnaise, pickle relish, celery, pineapple tidbits, cayenne pepper, and the salt and pepper in a bowl.
15:27 For texture and flavor, let's first grill our wheat bread.
15:33 Then spread all the mixed ingredients on the wheat bread and top it off with tomato, cucumber, pineapple, and lettuce.
15:44 Voila, an instant summer sandwich.
15:49 Okay, my most favorite part.
15:53 I can't wait to taste this.
15:56 Mmm.
16:00 Store these healthy sandwiches in sandwich bags and you've got the perfect road trip snack.
16:10 Hungry for more cool summer treats? You'll have to stay tuned.
16:18 So Chef Lawrence and I have already whipped up a savory summer salad and an easy tuna and pineapple sandwich.
16:25 What else is on our summer plate?
16:28 Okay, so let's have fruits, Chef. What is summer without fruits?
16:33 Correct.
16:34 What better way to enjoy nature's bounty than a totally pampalamig summer fruit salad with lemongrass syrup.
16:43 For the syrup, prepare two slices of medium-sized ginger, one cup of white sugar, two stems of lemongrass, and one cup of water.
16:52 As for the salad itself, go crazy with the in-season fruits like one medium-sized melon cut into cubes, two peeled oranges, two cubed red apples, 250 grams of grapes, two cubed pears, and one cup of white sugar.
17:09 Let's start with the syrup.
17:11 Boil one cup of water, then add the sugar and the ginger.
17:15 Pound the stem of the lemongrass to excrete the oils, then add it to boil.
17:20 We prepared our syrup earlier.
17:24 So, the mixing part is done.
17:27 Do the honors again.
17:29 Chef, I'll help you pour our ginger and lemongrass infused syrup.
17:42 Mm-hmm.
17:43 It's very refreshing, right? The taste.
17:52 This is really, really good if it's really, really cold.
17:56 Serve this fruity dessert chilled. It'll definitely cool and refresh you in minutes. Great as an after-dinner treat during hot summer nights.
18:05 Okay, so after coming up with our sandwich, with our salad, and with our fruit dessert, this time, of course, we have to come up with our drinks.
18:12 Of course, summer is the season of "Ohaw na Ohaw" (a drink that's always on the menu)
18:16 So, Chef, what's a good drink to go with summer?
18:19 For our refreshing drink, I prepared a very simple drink, which is a green tea with milk and crushed ice.
18:31 Okay.
18:32 With one liter water, steep four green tea bags.
18:40 Add one part condensed milk and one part evaporated milk to the liquid.
18:46 To complete the drink, add crushed ice.
18:49 Green tea is rich in antioxidants, and coupled with the ice, this is definitely a refreshing way to relieve your body from the summer heat.
18:57 Cheers!
19:00 Mmm. Wow.
19:04 It's that easy! So let's enjoy while the sun is up with summer's food that will certainly refresh us inside and out.
19:19 We can get a message across without even saying a word.
19:24 The level of our nonverbal communication is about 55% of the overall communication capacity of a human being.
19:34 So, Tara, what is body language?
19:39 Well, Mags, if I'm not mistaken, body language is a form of nonverbal communication.
19:44 That's right. It is very important for us to learn how to communicate using our bodies, which is why I turned to the experts to learn the art of proper body language.
19:54 Hey, girls. Thinking of how you can make a good impression at a job interview?
20:03 Or simply trying to let your boss know you can handle your job well without saying a word?
20:07 Well, we're here to help you send the right signals.
20:10 Body language is a nonverbal way of communication through postures and gestures.
20:19 It also involves our expressions, behavior, and movements that allow others to read into our personalities and thoughts.
20:27 I'm a salesperson, so I conduct business a lot of times.
20:31 And I can already see if the person I'm talking to is against what I'm saying or is with me.
20:38 So, if he's against me, then I try to soften a little bit. It's much deeper than actual talking.
20:46 It will really make you feel the true feelings. You can mask a lot of things with words.
20:52 You can even do a lot of "paligoy-ligoy."
20:54 Body language is used to define other forms of communication, so it really falls under that category.
21:01 However, sometimes it's being used in clinical psychology to determine if there are other things happening inside the person.
21:13 Surprisingly, most of what we say is nonverbal.
21:16 The level of our nonverbal communication is about 55% of the overall communication capacity of a human being.
21:26 In fact, we can get a message across without even saying a word.
21:31 Eye contact or a simple pat on the shoulder can go a long way and mean different things to different people.
21:37 But how can everyday body language send the wrong signal?
21:41 The arm cross, something we all do any given day. Harmless, right?
21:45 Think again. This everyday action can give off the wrong impression.
21:49 It can be read either as a person putting up a barrier in conversation or in discussion or in a meeting.
21:59 The arm cross gives off the impression that you don't want to be bothered or disturbed.
22:05 So if you want the opposite reaction, keep those arms to the side.
22:10 Nail biting is a nasty habit. What's even nastier is that it gives off the wrong signals to people.
22:17 Some people, their mind is running a mile a minute.
22:20 And so they need to control that and they'll use the hand. But it's more of nervousness.
22:26 Teething on your nails make other people think you're anxious, worried and stressed, even if you're not.
22:32 So try to avoid it by keeping your hands busy.
22:35 Or by chewing a piece of gum.
22:44 Problems with self-esteem? Fret not.
22:47 You can stride your way up to being confident through a little walk exercise.
22:52 To project that confidence, strengthen your body and imagine a straight line.
22:57 Walk as if you're in a catwalk and not in a straight line.
23:00 Don't risk a walk, but that's very short stride.
23:03 They're not comfortable in their own body. They're not comfortable with their own skin.
23:10 Did you know that the words you use only have a 7% impact on your communication?
23:15 Your tone of voice amounts to another 38%.
23:18 And your nonverbal body language impacts to a whopping 55% on the impact of the message that you are trying to communicate.
23:26 So if you're too shy to get to know someone, use your body and be Miss Friendship.
23:31 First, establish your connection. Experts say you can mirror how the other person sits or talks.
23:37 This way you can easily build rapport and leave a good impression.
23:41 Both strangers feel safe. It becomes you're establishing a safe environment.
23:46 And if there's a friend confiding a serious problem, you can be the best bud she'll ever have if you listen to her.
23:53 Gain her trust by turning your hand palm up, not when she speaks to let her know that the conversation is about her.
24:00 If you don't know where to put those idle hands when talking to someone, here's something that can help you.
24:06 Is it possible to get too casual when talking to someone?
24:10 Putting both hands in your pockets may be okay when chatting with a friend or a colleague.
24:14 But be careful when speaking to your superiors. This may imply that you do not respect authority.
24:20 Did you know that our body language can also have a bad effect on our jobs?
24:27 For example, you're in a meeting. Tapping your fingers could mean a lot of things.
24:32 Boredom, irritation, let me get out of here, my time is being wasted, you know, I don't belong here or...
24:43 It's also a way of calling attention.
24:47 So if you're feeling bored or eagerly waiting for your turn to speak, be discreet.
24:54 Ask your boss for a 10 to 15 minute break to release that boredom.
24:58 You want to know the secret of landing that job you've been dreaming of? Here's how.
25:03 Now let's say you're all set for the big interview.
25:08 Before you speak, the rest of your body has already spoken volumes.
25:12 So do not rest your head and hand with your eyes downcast while waiting for your name to be called.
25:17 This could mean that you are not interested in the job.
25:20 The right thing to do? Sit properly and keep yourself busy.
25:24 Try to look for something to read while waiting.
25:27 You are saying I am with you, I can empathize with you, I am reading you, I can read your mind, I am agreeing with you in other words.
25:44 The person across the desk by looking confident and eager to get the job.
25:50 A smile can bring out the best in your day.
25:53 Remember, we need 43 muscles to frown but only 17 to smile.
25:58 So not only is it a lot easier to show those pearly whites, it's a great way to make yourself stand out while improving our health,
26:06 lowering our stress levels and making us look younger.
26:09 Your body language may be your secret to landing a good career.
26:13 So be conscious girls, make sure you're sending the right signals.
26:19 Going beyond 625 mg of caffeine a day increases your health risks.
26:25 Occupation, even anxiety, insomnia, so you don't really get to sleep very well.
26:32 I don't know about you Maggie but I love starting my day with a great cup of coffee.
26:39 Now who doesn't? But like all things we love, coffee must be taken by moderation.
26:43 Because let's face it, too much caffeine isn't so great for your body.
26:47 So for all you closet caffeine addicts out there, here's how you can curb your extreme coffee cravings.
26:53 Let's face it, if we want to get revved up for the whole day, a cup of coffee or two in the morning will surely get us on the go.
27:09 It is because of a substance called caffeine that actively works in our body,
27:14 stimulating our central nervous system and elevating blood glucose, giving us a much needed energy boost.
27:21 Coffee can really enhance our mood, make us happy, it can enhance athletic performance.
27:28 Again there are studies to support that coffee also can reduce the incidence of liver cancer.
27:35 Every cup of coffee has approximately 125 mg of caffeine.
27:42 According to experts, drinking 2-3 cups of coffee a day is considered moderate and does not have significant health risks for adults.
27:51 But going beyond 625 mg of caffeine a day increases your health risks.
27:57 Palpitation, even anxiety, insomnia, so you don't really get to sleep very well.
28:04 Take the case of Julius Fabregas, father of four.
28:08 For more than two decades, he was enslaved to this drug called caffeine.
28:13 He used to drink 8-10 cups of coffee a day.
28:17 In the morning you take a cup of coffee and it gets you stimulated right away.
28:23 And sometimes when you're working through the night, it definitely helps you.
28:27 While coffee seemed beneficial to his lifestyle, he cannot discount the adverse effects of his extreme coffee consumption.
28:35 There were times when I would be depressed, not depressed, more lowly of spirit.
28:41 You just don't want to do anything.
28:43 I think that's what I did and that's what coffee does too, it alters your rest patterns.
28:48 Because your body is not completely at rest, so even while you're resting you're not getting maximum rest.
28:55 And it was only this year that he decided to quit his addiction.
28:59 Now I take it for leisure, I'll take it for leisure maybe two or three times a week.
29:05 And so I did that gradually over years but I never really would remove myself completely.
29:10 If you happen to be a coffee junkie and want to draw away from it, here are some tips on how to quit.
29:16 Don't try quitting coffee abruptly, do it gradually.
29:20 Initially, reduce your intake by half.
29:23 Then after a couple of days, chop it to half once more. And keep doing that till you feel you don't need coffee anymore.
29:31 We do not want to have the withdrawal symptoms.
29:34 And the withdrawal symptoms can be experiencing headaches, fatigue, irritability.
29:41 Opt for a healthy fruit juice every morning.
29:45 This will give you a feeling of having had a liquid in the morning so you don't miss your coffee
29:50 and will also boost up your sugar level.
29:53 Switch from coffee to herbal tea or how about a hot lemon, ginger or calamansi juice.
29:59 Here you still get to enjoy a warm beverage without the negative side effects.
30:05 Probably we could look into teas or maybe ginger.
30:11 But it should always give you the same enjoyment, mouth enjoyment or mouth feel.
30:17 Or else it will not be a good substitute for coffee.
30:21 Lastly, drink plenty of water.
30:24 Four litres of water daily will do you good and will keep you away from fatigue and dehydration.
30:30 That's it! Just follow these easy tips and you'll find yourself free from your coffee addiction.
30:35 Happy quitting!
30:37 So Max, on an average normal day, how often do you change your shoes?
30:46 Oh God, with my busy schedule, I'd say about three to four times a day.
30:50 Yeah, I think I'm around that same number too.
30:52 But I have a question. Max, do you have callio?
30:55 Actually, I do.
30:58 Me too, I have callio.
30:59 But that's normal. I mean we always change our shoes with our busy schedule from heels to sneakers to flats.
31:04 That's pretty normal.
31:05 Yeah, you name it, we wear it.
31:07 Exactly. So the question is how do we get rid of our callio?
31:10 And that burning question we asked our experts in our FED and FAB Q&A.
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31:20 Our poor feet. Every day we subject them to varying degrees of abuse.
31:26 Whether it's wearing too tight shoes, really uncomfortable stilettos or walking around the mall for hours, our feet are often neglected.
31:36 And when corns, calluses, blisters and cracked heels start to appear, you know that your feet are signaling an SOS.
31:44 Cracked heels are referred to as fissures or hard growth of skin found on the soles of the feet.
31:50 They're usually accompanied by dry skin.
31:53 Cracked heels is caused usually by prolonged standing or walking.
31:58 It is also caused when the footwear isn't so comfortable.
32:03 So when they're ill-fitted or too tight or too loose, cracked heels can also occur.
32:08 It's also common in patients who wear slingback shoes.
32:14 Yikes! So who'd want a cracked heel? So what's the right way of treating them?
32:19 Cracked heels are best treated if they are moisturized.
32:23 So you apply moisturizer to treat dryness.
32:27 Also, it's best if your footwear is comfortable, one that is neither too loose nor too tight.
32:35 So if you have a cracked heel problem, head over to your local pharmacy or beauty store.
32:42 There are heaps of products there that can help you get rid of cracked heels.
32:46 First would be the rough skin remover.
32:48 So it exfoliates the dry skin on the feet and then after that we can moisturize the feet with softening lotion.
32:57 Another common foot problem are blisters.
33:01 Blisters as with the cracked heels is common when the shoes are ill-fitted.
33:06 It occurs also if the patient is sensitive to some materials used in the shoe like leather maybe or suede.
33:14 It's also common if the shoe is newly worn and the skin is abraded against it.
33:19 That's when blisters occur.
33:21 It is common in people who are engaged in sports, especially those who are runners, those who hike,
33:29 those who are prone to prolonged standing or walking or running.
33:34 To prevent that, a comfortably fitted shoe is essential.
33:40 It's either placed on the back, on the heel or on the balls of the feet to prevent blistering.
33:50 Feet are supposed to be kept as dry as possible.
33:52 So whenever necessary, the socks should be changed.
33:56 The toes, especially the ones in between, they should be dried.
33:59 Foot powders may be applied so that it can absorb sweat.
34:03 But if you're prone to blisters, don't deal with them the wrong way.
34:07 You can't self-treat or puncture them on your own even if you've closed the needle in the flame.
34:13 Because it's not guaranteed to be sterile.
34:17 What's better is to add salt and water compress.
34:24 Meaning in one liter of boiled water, you can add one tablespoon of rock salt.
34:29 Then, wet the sponge and apply it to the area where the blister is.
34:35 There are also a number of products in the market that can help you with treating them.
34:40 It's attached to the shoes or the skin so that blisters won't form.
34:46 And then we also have the gel type for the blisters so that it won't rub on the shoes.
34:53 And those are also the conditions that are formed by the blister plaster.
34:58 It helps to heal the blisters.
35:01 See how easy it is to be blister-free?
35:04 Corns are smaller.
35:07 Also, it has a hard center surrounded by skin that is inflamed.
35:12 The skin around it is like a magga.
35:14 They occur in those areas that do not bear any weight.
35:18 Meaning, it's on the top of the toes or on the sides.
35:22 Callus is actually a rough, thickened patch of skin.
35:27 It occurs where there is pressure, meaning on the soles.
35:32 Usually, the balls or the heels.
35:34 How to treat them?
35:35 To prevent them, again, well-fitted, comfortable shoes are a must.
35:41 It is said that if you try on a shoe and you can't move your toes, it means it's too tight.
35:46 So you shouldn't be buying that at all.
35:49 Or if you really should purchase the shoe, you can stretch it.
35:54 There are shops that offer those services so it's comfortable all around.
35:59 Or you can wear some cushioning pads and insoles that you can easily find in the market.
36:04 We have air pillow insoles.
36:06 So, it cushions the whole foot.
36:09 But we also have options for people who just want to cushion their heel or the balls of the foot.
36:17 My best bit of advice?
36:19 Just take good care of your feet.
36:21 See, ladies? Looking good and feeling fantastic has never been this easy.
36:25 And if you have any questions about how to become more fit and fab, do write to us at fitandfab@gmanetwork.com.
36:31 We would love to hear from you.
36:33 Once again, I am Maggie Wilson.
36:35 And I'm Daryl Alicaro.
36:36 See you next week on Fit and Fab.
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