Sanctuario joins World Expo Zaragoza

Sanctuario Spa joins the Philippine delegation to the Exposicion International Zaragoza Espana 2008, (June 14- September 14). The theme of this world expo is “Water and Sustainable Development”. An estimated 6 million visitors are expected to visit the expo in this picturesque city in Aragon. Over 100 countries will showcase their very best in water culture and tourism. The Philippine pavilion has a title: “Archipelago, Water World Future Perfect”. Lor Calma has designed the pavilion to be an amorphous form that suggests organic fluidity. A section of the pavilion is called Agua y Olio where our spa therapists will be providing samples of Hilot. Kiko Lazaro, our spa supervisor in Sanctuario Quezon City joins other spa therapists in showcasing the Filipino brand of spa.

Build A Better Back Now
Keep your spine strong with six moves that provide stability and support.

By Martica Heaner, M.A., M.Ed., for MSN Health & Fitness

Poor posture and back pain are common. Up to 80 percent of the population has experienced some back pain, according to several surveys. What’s worse is that intermittent back problems can worsen over time and become chronic.

While there are many kinds of back problems, and all with different causes, often, an underlying injury is associated with weaknesses in the surrounding muscles. Weak back muscles make you more vulnerable to stress, strains and pain in your spinal ligaments and discs. Plus, when certain back muscles are weak, others may over-compensate, leading to postural or muscular imbalances that further aggravate the load on your spine.

A strong, stable back is a healthier back, so including back-friendly moves into your regular workouts is crucial. This workout is designed to mobilize, stabilize and strengthen the core muscles that surround your spine. You’ll warm up with an easy back movement, undulating your spine to help loosen it and lubricate the joints. Exercises to strengthen your latissimus dorsi and rhomboids, along with other muscles, will help you stand up straight and erase slumping shoulders. Moves that use your abs and erector spinae in a variety of side-lying, face-down and face-up back-lying poses will help you develop spinal stability, especially in your lower back. These moves concentrate on stabilizing your spine while it is straight, rather than bent. (Many people with weak backs find that “crunching” and “pelvic tilts” that flex, or bend, the back, can put too much stress on the spine.) Here, six moves to keep your spine strong.

How to do it:

1. Start by performing one set of each exercise, and work up to doing three sets.
2. Warm up with five reps of the Spine Wave. Do eight to 12 reps of the two-band exercise as well as the Dead Bug. Do three to five reps of five- to 30-second static “holds” when performing the Side Plank and the Superman.
3. Do this workout three times a week with a rest day in sbetween.
   
4. Modify this workout to match your fitness level. Follow the recommended moves, or adapt them as needed.
5. If you experience any back pain, or have a history of back problems, always consult with a health professional who specializes in diagnosing and treating the spine.
   

What you need: a towel and a resistance band.

Malunggay is the new miracle vegetable

By Dr. Lydia M. Marero, Food and Nutrition Research Institute

Malunggay, known scientifically as Moringa oleifera Lamk, is one of the world's most useful plants.  It is used as food, effective flocculant or water treatment, antibiotic, source of oil, and coagulant for turbid waters.

One hundred grams or 1 cup of cooked malunggay leaves contain 3.1 g. protein, 0.6 g. fiber, 96 mg calcium, 29 mg phosphorus, 1.7 mg iron, 2,820 mg ß-carotene, 0.07 mg thiamin, 0.14 mg riboflavin, 1.1 mg niacin, and 53 mg ascorbic acid or vitamin C.  The antioxidant activity of malunggay is about 71%, with µ-tocopherol (vitamin E) equivalent of 45.
Malunggay leaves are an excellent source of vitamin A and B, and minerals such as calcium and iron.  It is even an excellent source of protein, being higher than the amino acid pattern of Food and Agriculture Organization-reference protein, yet contains very low fat and carbohydrates.  The leaves are incomparable as a source of the sulfur-containing amino acids methionine and cystine, often the natural minerals humans lack.

Due to its high vitamins A, C, and E, which are very potent antioxidants, malunggay is a very good quencher of unstable free radicals that can react with and damage molecules that cause aging.  Antioxidants reduce the appearance of wrinkles and fine lines.  They also prevent the onset of various chronic diseases like arthritis, cancer, and heart and kidney diseases.