The Key To A Healthy Lifestyle

Are you a part of the millennials today who are stressed from the enormous amount of school-related activities, feel the endless fatigue of household chores at home or under the vast influence of depression due to very personal issues? First things first – don’t let these events affect your health. If you can’t change the current situation, change yourself until you have the strength to do so. On the contrary, unhealthy eating can cause a lot of problems and your troubles won’t disappear, they will only increase in number.




Now, it’s time to ask yourself an essential question: are you really doing what is best for you? If the answer is no then this is your chance to start living a healthy lifestyle. Why did you resort to dieting?


Looking around this fast-paced world of ours, many people are turning to different kinds of diets to reform themselves. Do they really eat healthy foods and attain regular exercise because they want to? With 8-10 hours of sleep and drinking 8-10 glasses of water everyday, have they found what truly matters to them the most, to even start dieting in the first place? Do you think each of them lead satisfied lives after these crazed routines? At first glance, we might think that they truly are, overlooking the fact that there’s always a reason why a person results into something they do not desire. Aren’t you curious?

For one, a large portion of the Gen Z experience bullying at school just for their personality. In addition to that, they come home to a house full of weary people and heated arguments, so they start to think that they don’t deserve everything that is happening around them. To get the approval of others (and their families’ in some cases), they start going through improper diets and vigorous exercising to change what the masses didn’t like about them. After doing so, has something really changed? Have they assessed the problem to the root? Upon giving recognition to the said effort, the crowd moves with their own personal lives. What does that mean for these people? Nothing. Another wave of emptiness, and perhaps a deeper depression.

Many people start diets and attempt to transition to a healthy lifestyle but what they don’t know is while that root cause lingers, there is a heavy chance of failure. While we hold on to that depression or that certain thing that oppresses us from complete freedom, we will find eminent difficulty in changing for the better. If that is something you cannot change at the moment then there is all the more reason to look forward to the future and take care of yourself until the time comes when you are able to advance from that shortcoming.




Every single day of our lives, we are observing a diet. Diet simply refers to the sum of food consumed by a person or other organisms. We often look to “proper” meals, sufficient exercise, enough sleep but what became the main cause of our inefficiency in the first place? Why not try to change what turned us into something we now despise, before getting onto these crazed meal and gym plans?


To further support our idea, we searched for additional input to feed hungry minds. Based on our research, here are some reasons why most fail to reach their goal:

  • First, people commit to many things that are completely new to them at once, just like signing up to nearby gyms only to engage in other nutrition-related activities.

  • Second, people use their temporary willpower instead of the “science” to control their appetite. There is a so called “Science of Hunger”. People will do everything just to maintain their diet that even starving themselves won’t matter. That’s when their cravings increase and their metabolism starts to slow down to conserve much energy for their body.

  • Third, people focus on calories (eating less and exercising more). According to Dr. Hyman, the mantra of burned and entered calories, of energy balance as the key to weight loss, is quickly entering the scientific dustbin. He reviewed in one of his blogs that all calories are not created equally. Some calories can make us fat and some can make us thin.

  • Lastly, people don’t have a plan. Transitioning to a healthy lifestyle is not as easy as we perceive it to be. They need to formulate a concrete strategy. That’s why many people fail. They’ll eat less, do some exercise for the meantime and then go back to slacking.




While all of these factors are significant, what we think matters the most is going back and knowing what led us to the practice of an unhealthy lifestyle. What is it that made you resort to dieting? Assessing this important aspect will not only boost your regime and increase its success rate, but it will also create a big impact for your life – something that dieting alone may not be able to offer. A healthy transition doesn’t simply come overnight. Utmost effort and appropriate understanding is needed to achieve the goal. Let’s not expect for automatic success.


Correlation of Psychology and Physiology to Our Daily Diet

To further support our thesis and suggested methodology, we have conducted an interview among Grade 9 students this week which we’re ecstatic to share to everyone! We’d like to introduce the dynamic pupils who have participated in our interview sessions and introduce their magnificence as well. We’ve had the pleasure of conducting our interview with Mary Frances Rizon, an aspiring manga artist and consistent grade 9 honor student, Geriton Mahusay, our current JHS-SSC President, and Sherly Jao, a truly bubbly personality yet not without skill in arts and crafts of any sort. Getting the opinions of these truly diverse participants to compare and to contrast (see full interview and exact responses here), would greatly contribute to the information we have previously acclaimed! Here are the results of the interview for us to contemplate on:


1.)  Are you hardworking enough to maintain a proper diet? Elaborate.

While Mary Frances answered how much maintaining a proper diet won’t be a problem at the stages of youth, she emphasized how she’d like to consider having a proper breakfast to give her a daily boost. Geriton admitted that he is highly confident (yet not entirely) of maintaining a proper diet. Sherly on the other hand confessed how she’s too lazy to have a diet.

Seeing as their answers contrast so much, we can infer how everyone’s emotional and mental stability are on different levels. It can be due to the different ways of upbringing and diverse environment each grew up with, yet we are sure that many factors contribute to this. In result, they have different attitudes and mindsets when it comes to dieting and proper dieting (see past blog posts for difference). It affects their take on dieting as well.

2.) Does exams affect your mood to eat?

The answers for question number two varied greatly as well. While one of them answered how it doesn’t affect her as she thinks that eating properly is the key to acing the exams, the other admitted how it makes her hungrier. Furthermore, the last interviewee explained how important consuming plenty of food during this time is so that he would be able to think fast and efficiently. Similarly, the different events happening in our daily lives can contribute to changes in our diet, depending on how we take them on. Some may be just fine and some can actually change their diet to accommodate that need.


3.) When you have personal problems, do you eat more, less or all the same?

Mary Frances answered how she’d eat all the same and not let her personal problems affect her. Geriton admitted that he doesn’t have an eminent issue weighing him down at the moment, yet confessed he’d do the same if it occurs to him. Sherly, on the other hand, told us she’d eat less for some reason.

Analyzing these answers, we can conclude that everyone assesses and possibly solves their problems differently. In the same way, the reactions vary. While Mary Frances and Geriton (like others) believe they are stable enough to handle their issues without affecting their eating patterns and food intake, Sherly (among others as well) may result into lack in appetite because of the stress weighing down on them. Our mood evidently affects our appetite, yet we control our mood. We have full control of it.


4.) Are you able to eat the same amount of food every day? How about during days of grief?

Frances answered sometimes, Geriton shared how he’s able to eat the same amount of food every day while Sherly confessed that it depends on her mother’s cooking at that particular day.

Frances explained how one’s mindset may be able to affect anyone and in her situation, eating habits can be afflicted by grief and depression. Sherly’s answer seems to coincide with Frances’ as she told us how she would eat very less during these times. Geriton shared how he would eat the same during days of grief because he wouldn’t like to be hungry.

Just like them, most of us are likely to be affected by unfortunate events in our lives while some might be able to breeze right through. In the same way, our mind tells us how we feel during that certain day and influences our thoughts – including our appetite. We may choose to eat more, eat less or all the same. Nothing tells us to do these things but only ourselves. Therefore, only we can change it.


5.) Do you forget to eat sometimes?

Mary Frances answered how eating has become more of a chore than a leisure and answered no. Geriton and Sherly share how they are prone to this situation when they are busy with urgent and important matters (mostly in school).

Taking the time to look back, 59.4% have answered in our past survey how they’re too busy to exercise. This is the same thing. The things happening around us, including our lifestyle and discipline, really do affect our diet and exercise and we are left bewildered before we realize how much we want to change.

6.) Do you feel a great sense of hunger (or the opposite) when your parents scold you?

The answers for this question varied greatly. While one answered no, one answered how much their love for eating causes them to feel a sense of great hunger. The last interviewee expressed the sudden lack of appetite when their parents scold them.

For this matter, we are now dealing on how we choose to process information and react with the different happenings, which includes daily criticisms, in our lives. Shall we choose to deal with them negatively, this may result into our demise. Indulging into stress eating after a heavy break-up, or not eating because you have failed the expectations of others can turn to habits and worse, life-long habits – not only in terms of diet but also in terms of self-discipline.


7.) Do you have the tendency to stay away from food or vice versa when you receive bad news or low grade?

Frances recalled her previous answer about food becoming something like a chore to her while Geriton admitted how he wouldn’t be able to stay away from food nevertheless. Sherly on the other hand answered us timidly with “sometimes”. Our analogy would be similar to the previous question. It is simply how we let our minds react to everything that’s going on and we let it influence us.

8.) When you’re happy, is it easier to follow a healthy diet?

In this question however, all of our participants agreed. They were in unison, sharing how it would be easier to follow a healthy diet when you’re happy. One explained how it is so due to having a proper mindset, one shared how it would be because of the mood and one strongly agreed regardless of their current situation.

It would be safe to say that these opinions are closely relevant to what we are trying to say – that our minds will always dominate over anything, including food (and that if we wanted to change something, anything, we can if we think so). Being in this so-called state of happiness, it would be easier to do the things we know would benefit us. Similarly, we are prone to doing things that would give us temporary bliss yet leave dangerous long-term effects when we feel down, depressed or angry.


Now, are you convinced that these causes of improper diet are the result of your personal issues as a person and how your mind reacts to it?

While Mary Frances answered maybe, Geriton and Sherly agreed on the matter, we’d like to personally ask you to assess your thoughts after reading through each of our blog posts. If your answer is yes, therefore you are one of us who believes that the mind and how it reacts to our surroundings has the power to control our diet and physical fitness. If you aren’t convinced yet, then we would like to elaborate further for this would be our last blog entry. This time, we’d like to summarize everything we’ve put together in the past articles, including this one.


We tried to point out an essential question each and everyone had to assess about their diets and it was: if you wanted to change something about yourself like most of the people in this planet, why did you resort to dieting in the first place? Yes, we attempted to tackle this matter in an unconventional and sensitive way – involving psychology and physiology. In our first blog entry (see here) we focused on introducing this unique idea and sharing some factors that can contribute to the failure of a diet plan.

In our second blog entry (see here), we conducted a public survey to further support our idea. It turns out that most people want to change themselves, yet the reasons why they are staying away may not be because of the relationship problem they are facing for example, BUT HOW THEY ARE CHOOSING TO FACE IT. Majority answered how they are too busy to exercise when in fact there are busier people who still choose to lend at least 15 minutes of their time every day to exercise.

A whopping 15% answered how they aren’t able to take breakfast in the morning and let’s say for example it’s because they’re running late for school or work, they shouldn’t blame it on the early schedule set by the authority since the better solution would be waking up earlier to be able to take breakfast. There are far more sensitive topics involving families, relationships and financial issues that our brain cannot control but we can choose how to handle the pressure. Sure, it’s not easy, but it ain’t impossible either. Many people have become successful (and fit) despite these. That’s because of the stable and solid mindset they set for themselves.


In some cases, these problems and small habits turn into long-term eating disorders that are hard to reverse. Here are a few examples:

Anorexia Nervosa is characterized primarily by self-starvation and excessive weight loss.

Bulimia Nervosa is characterized primarily by a cycle of binge eating followed by compensatory behaviors, such as self-induced vomiting, in an attempt to counteract the effects of binge eating.

Binge Eating Disorder is characterized primarily by recurrent binge eating without the regular use of compensatory measures.

Other Specified Feeding or Eating Disorder (OSFED) is a feeding or eating disorder that causes significant distress or impairment, but does not meet the criteria for another feeding or eating disorder.

Sociocultural, psychological, and biological factors cause these eating disorders.



And while these factors as we have discussed over and over again can contribute to eating disorders if not assessed immediately by oneself, obesity and the exact opposite can be gained alike. To feed hungry minds with information, the following articles are great suppliers:


Body weight is an essential part of a person’s self-image, and when pounds accumulate, so often does distress. Our culture is, to put it mildly, preoccupied with weight. Large weight gain is almost always noticed, if not discussed, and can lead to stigmatization and even discrimination…. 



More and more Health24 readers are “desperate to gain weight.” Because of this upsurge in interest in people who do not want or need to lose weight, but in contrast struggle to gain and retain weight, we take an in-depth look at this nutritional problem. Anyone who is 15 to 20% below the normal weight for age and height is classified as underweight, according to Krause (2000)….



Let us ponder on it for the last time. What makes you want to change? What made YOU CHANGE in the first place? What might be the reason you now need to resort to dieting?

Perhaps, finding the solution to this particular hindrance can not only boost your diet and motivation to carry on with your meal and exercise plans but guarantee the success of your aspired transformation – body and soul. Unknowingly, our daily problems affect how we eat, what we eat and when we eat. Unconsciously, small changes contribute big impact to our lives. That is how powerful our minds are and if we start assessing the root of the problem this way, the chances of success may be higher than going through plain old conventional procedures. Don’t be afraid and look forward to learning something new every day.

Our theme for the nationwide Nutrition Month 2017 is Diet: Gawing Habit for Life! (Making diet a habit for life!) and maintaining such effort for the rest of your life is not easy. Counting the calories of every meal until your last breath ain’t easy. There are times when we might forget out daily meal plan and forget to eat. Remembering health tips, when to eat and what to eat for the rest of your life ain’t an easy task. However, storing something unconventional and different it into the magnificence which is our brain and training our conscious self to become stronger and love ourselves better, we will never forget these things easily.

For dieting to become a habit for life, we need not a temporary solution but a long-term change and from the Nine Sapphire Team to you, we sincerely believe this could be the answer.

What Keeps You From Your Ideals?

Having demonstrated how things can become more successful when we deal with the root cause (see first blog entry here), we have conducted a survey over the past week to test how dependable and rational this method of approach is. Gathering one hundred twenty eight responses (128), here are the results:




Looking at the chart above, masses of different ages have taken the survey. Similarly, each keeps a problem / dilemma to his own, no matter how old. Let us take a look at the different aspects that prevent them from engaging in a healthy diet and lifestyle.




Let us analyze the graph above. A vast majority deal with enormous loads of school work, business work and a fair share of financial, family and relationship problems. These are the main reasons why they are bothered emotionally and psychologically, resulting into poor attention to physical needs of the body. Furthermore, these eminent problems in our lives have the tendency to cause laziness and mood swings, as stated above, potentially causing us to neglect proper diet and exercise.


Based on the information collected in the said survey, majority of the participants wake up from as early as 4AM to 5AM and approximately 31% wake up later than 6AM. In addition to that, 62 partakers or 48.4% have admitted that they sleep later than 10PM. They are awake for more than 17 hours, getting only 7 hours of sleep at the very least.


“The panel agreed that, for healthy individuals with normal sleep, the appropriate sleep duration for newborns is between 14 and 17 hours, infants between 12 and 15 hours, toddlers between 11 and 14 hours, preschoolers between 10 and 13 hours, and school-aged children between 9 and 11 hours. For teenagers, 8 to 10 hours was considered appropriate, 7 to 9 hours for young adults and adults, and 7 to 8 hours of sleep for older adults,” as we can quote from the research paper of the National Sleep Foundation. Along with insufficient diet and exercise, we are also getting inadequate amount of sleep.




Fortunately, 61.7% of the survey participants are able to take 3 meals a day. However, it is alarming how 15.6% have answered not being able to take their breakfast during weekdays (which is the most important meal of the day).


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Unknowingly, our daily problems affect how we eat, what we eat and when we eat. Unconsciously, small changes contribute big impact to our lives. We have to pay attention not only to our figure, but also to our psychological and emotional stability for these aspects contribute greatly to our own diet and exercise routine.




Similarly, 59.4% have answered how they are too busy with other daily activities to engage in any routine exercise every day. This can also be  due to extensive work load or personal problems, which may be assessed by oneself. Appropriate comprehension and discipline to oneself may the the best things we can give our ourselves when the whole world around us is running in chaos.




75.6% of the participants want to either lose or gain more weight, therefore wanting to change themselves. We are one step closer to proving how important assessing the root cause of the problem is, based on the results above. We can infer that everything that happens to us and around us, does happen for a reason. Sometimes, we are not aware how these things affect our well-being.


What do you think has caused you to have a figure you want to change? What might be the reason you now need to resort to dieting? Perhaps, finding the solution to this particular hindrance can not only boost your diet and motivation to carry on with your meal and exercise plans but guarantee the success of your aspired transformation – body and soul.