Five Wellness Essentials For a Healthier Family in The Workplace

Have a strong, healthy family at home and at work too!

“The listed items are to be used regularly in synergy with healthy food choices, active lifestyle and adequate hydration as well as quality sleep and effective stress reduction strategies.”

Are you treated like a family at work?

It is indeed a booster to our sense of belonging every time we reminisce how our mere workmates from the very first day of work become an extended family after how many met deadlines, resolved conflicts and released paychecks with performance bonuses.

But how can you say if the people inside the office really treat you like a family?There are perhaps several ways. The most I am sure of though is when the office people do not just coach you plainly about your corporate responsibilities. It is when these same people also teach you health tips and wellness advisories, “persistently”.

In the list below are wellness essentials I recommend to my family at work. These are my must-have items when I visit my only trusted health retailer, Watsons. These are all inside my work bag per shift.

The list includes items for strengthening immunity, maintaining integrity of the Upper Respiratory Tract (URT) specifically the throat (as this is the most used part during daily sales presentation) and managing daily stress from work. These items are to be used regularly in synergy with healthy food choices, active lifestyle and adequate hydration as well as quality sleep and effective stress reduction strategies.

1. Vitamin C/ Multivitamins (ENERVON C TAB X30 BOTTLE, PhP 195)

The work schedule makes it hard for us to consistently buy the natural food source of vitamins and minerals. This fails us to achieve the enough daily nutritional requirement to be healthy. Thus, having handy tablets at your work pouch makes it easier for a hard working person like you to maintain strong immunity.

2. Antibacterial Lozenges (STREPSILS LOZENGES ORANGE 8X36, PhP 64)

This is indeed the most specific item in the list for the corporate persons who are tasked to talk almost entirely in their work hours like the sales and marketing team. Apart from the daily work demand on your throat, the varying room temperatures among several sales venues makes your throat dry and more vulnerable to pathogens. Ascertain that you have a healthy URT daily to deliver your persuasive spiels. Guard it with an Antibacterial “candy”.

Shop at any Watsons store nationwide. Check availability at

3. Oral Antiseptic (Bactidol Oral Antiseptic 120ml, PhP 186)

Brushing your teeth is not enough to deter the growth of bacteria in your mouth that might predispose you to more serious health concerns. An antiseptic gargle both disinfects your mouth and gets rid of unpleasant smell – a plus point when networking.

4. 70% Isopropyl Alcohol (BIOGENIC ISOPROPYL ALCOHOL 50ML, PhP 28)

Cutting the transmission of disease-causing agents is as easy as spraying an alcohol every after a using your hands. Make it a habit to spray before and after a handshake with charm (not obnoxious).

Shop at any Watsons store nationwide. Check availability at


The product in this list which I am the most thankful of. This is my portable and economical “aroma therapy and sleep-inducing scent”. It simply works like an instant drug for me. It relaxes, soothes and brings me to a sound sleep like magic. Roll that stress away!

6. (ElectiveFacial Mask (DEOPROCE COLOR SYNERGY EFFECT MASK YELLOW SHEET – Snail and Honey, PhP 65)

The agent in the Snail slime highlighted my face to dictate confidence, credibility and presence in my corporate dealings.

Skin care products which contain Snail extract had helped me a lot in maintaining a pleasant complexion for two years now. The agent in the Snail slime which repairs damaged tissues and restores hydration made my skin look more well-nourished and highlighted my face to dictate confidence, credibility and presence in my corporate dealings.

May nothing can easily topple your team’s immunity. Have a strong, healthy family at home and at work too!

When we start looking after each other’s health, not just because we value the contribution of that person to the department’s success, but more importantly because we care for the life aspirations of that person, we do not plainly see the structure as an organizational chart anymore. Now, it is a family tree. A new normal in the workplace. May nothing can easily topple your team’s immunity. Have a strong, healthy family at home

and at work too!

Shop at any Watsons store nationwide. Check availability at

Family (at work) Portrait, 2018 | The best sales team I had so far. 


Watsons is part of the Health and Beauty Store chain of A.S Watson, the largest health, beauty, cosmetics, and perfumery retailer in the world. Today, Watsons H&B Asia is the leading health and beauty chain in the continent with successful operations in 13 markets.

In 2002, A.S. Watson Group joined hands with SM Prime Holdings Inc., the Philippines’ leading shopping mall developer. The partnership brought about the first Watsons stores in SM Megamall and The Podium (Ortigas). Watsons now has over 700 stores in the Philippines, serving more than 100,000 customers nationwide.

Watsons strives to ensure that their customers get the best value for their money through monthly promotions, special offers, and continuous consumer marketing programs. Each Watsons store houses nothing but the best brands from top manufacturers all over the world and also carries its own competitively priced, high quality private labels and brands. With more than 1000 brands ranging from medicines, cosmetics, and fragrances to personal care items and general merchandise, Watsons Your Personal Store delivers only the best health, wellness, and beauty solutions to each and every customer.


Be #OneAgainstCovid19 with PayMaya | How to Donate For The Relief And Response Operations in The Philippines While at Home

There is a one-stop digital donation facility for CoViD-19 Relief and Response Efforts in the Philippines.

Wherever in the world you may be, NOW YOU CAN join through PayMaya’s one-stop digital donation facility, in supporting various charitable foundations and humanitarian agencies in the Philippines who are mobilizing relief and response efforts against COVID-19.


Donate using credit, debit, or prepaid card  wherever in the world you maybe. Whenever.

To donate via the #OneAgainstCOVID19 web page, simply follow these steps: 

  1. Go to
  2. Choose the specific organization or cause that you want to donate to 
  3. Choose the donation amount or package of your choice, then click ‘Add to Cart’ 
  4. Review your cart or donate to other organizations as well, then click ‘Check Out’ 
  5. Fill in the needed information, then click ‘Continue to Payment’. Review the details you entered, then click ‘Complete Order’ to be redirected to the secure payment page 
  6. Enter your card or PayMaya details in the fields provided, then click ‘Pay Now’ 
  7. You will receive a confirmation of your donation via email or SMS, depending on the payment method 


Be ONE against COVID19: Donate using the “Pay Bills” option on the PayMaya App. Get the PayMaya App HERE.

Steps how to download  the App HERE.


*Available only for the Philippine Red Cross so far.

PayMaya has partnered with the Philippine Red Cross (PRC) to allow direct donations from any PayMaya Account via QR to PRC so they can provide critical humanitarian services such as medical assistance and relief operations in this time of need.

  1. Open your PayMaya App 
  2. Click the ‘Scan To Pay’ button 
  3. Scan this code below. BA09C08F-7E2A-4698-B5EE-598F9FE85395
  4. In the Amount field, enter the amount you want to donate 
  5. Once done, click continue. Review the information you have entered, then click ‘Pay’ 
  6. You will receive an SMS in your mobile phone regarding the donation

PayMaya has also equipped the PRC with PayMaya One devices so they may be able to accept card and QR donations whenever they are in the field.


Other than the Philippine Red Cross, one can choose among the following organizations:

UNICEF, is calling for donations to provide critical, medical and sanitation supplies for health facilities, as well as educating children and families on proper handwashing, providing parents with home-based educational activities for children and psychosocial support through counselling.

Oxfam Pilipinas, proceeds will go to helping ensure that poor families have access to water, sanitation and hygiene items to protect their health, and help them recover from the effects of COVID-19—particularly those who lost their livelihood or income during the community quarantine period.

Caritas Manilais calling for cash donations to provide Caritas LIGTAS COVID-19 kits and Caritas Manna food bags to poor communities, families, and the elderly in Metro Manila, who are the most vulnerable during these difficult times.

Other #OneAgainstCOVID19 partner organizations one can choose to donate to include, the Philippine Business for Social Progress, Kaya Natin! Movement for Good Governance and Ethical Leadership, Philippine Disaster Resilience FoundationTV5’s Alagang Kapatid Foundation, PLDT-Smart Foundation, and #nowheretogobutUP, among others.

Donations collected via these #OneAgainstCOVID19 channels will be received by PayMaya and remitted to their respective recipient organizations. 

A “Bayanihan”  approach versus COVID-19 

In launching the effort, PayMaya underscored the need for a multi-sectoral, concerted push that will help support the various front liners in the effort to curb the spread of the COVID-19 disease, as well as alleviate the plight of those living in vulnerable communities. As it makes its digital financial platforms available for the #OneAgainstCOVID19 advocacy campaign, PayMaya is working with its partner merchants, Smart Padala agents, and employees to campaign for the cause. 

In this time of great and urgent need, coming together in the traditional spirit of bayanihan becomes ever more important so that no one gets left behind. This #OneAgainstCOVID19 harnesses the power of collaboration and digital payments as we fight this global pandemic,” said PayMaya Founder and CEO Orlando B. Vea. 

PhilCare Wellness Index 2019: Davaoeños said they are “unprepared for medical needs”

There is more to health than just the absence of disease.

When asked about their medical wellness, Davaoeños said they either did not have enough monetary resources for medical-related expenses or did not have regular check-ups compared to most other Filipinos. Davaoeños scored a “somewhat bad” 4.88 rating compared to the nationwide average of 4.02, which means “neither good nor bad.” MORE FINDINGS BELOW.

Data from the 2019 nationwide study by PhilCare, a leading health maintenance organization (HMO) showed that residents of Metro Davao lack preparedness for medical emergencies. A worrisome result considering that most of the survey’s respondents are services and sales employees hired by private companies. It seems that “Health is Wealth” and “Prevention is better than cure” are empty reminders to both capable-to-save hard workers and thoughtful business owners. 

“There is more to health than just the absence of disease. Our vision is to help promote a brand of health that is holistic and inclusive. The PhilCare Wellness Index gives us a clear picture on where we are when it comes to wellness and, more importantly, it charts a clear path on how far we can go to promote health among Filipinos,” – Jaeger L. Tanco, PhilCare President and CEO

What should you do?

Numbers do not lie. Whenever you are not one of those who are not prepared when medical needs come, you are smart. But I am sure you have that friend who is not yet passionately informed how “wealthy” it is when he is in his best health. And more importantly, how helpful being cautious for future health emergencies really is. Let him know how smart you are when it comes to your health. Now.

A Responsive Study

PhilCare Wellness Index 2019 lead researcher and University of the Philippines associate professor Dr. Fernando Paragas

First done in 2014, the PhilCare Wellness Index allowed the HMO company to develop affordable and responsive medical insurance plans that provided coverage to thousands of uninsured Filipinos.

PhilCare introduced the very first prepaid health plans in the country.  From prepaid to comprehensive coverage, PhilCare’s extensive line of products covers hospitalization, out-patient and emergency healthcare needs across a nationwide network of hospitals, clinics, and physicians.

The PhilCare Wellness Index is composed of several wellness statements which cover the aspects of psychological, physical, medical, nutritional, and lifestyle. For the 2019 edition,  the financial element was added. The index also asked respondents to rate their stress levels and satisfaction from sex, among others.

This year’s respondents included 1,350 Filipinos nationwide – 300 of the respondents came from Mindanao, 150 of which are from Davao City and from Tagum City, Davao Del Norte. Respondents were asked to rate themselves from a seven-point scale, with the score of one as “very good;” two as “good;” three and four as “somewhat good” range; five and six as “somewhat bad;” and a score of seven, which is “very bad.”.

The PhilCare Wellness Index is the only study in the country that measures the level of perceived health and wellness among Filipinos.

PhilCare Wellness Index 2019 – Davao Findings

Overall, Davaoeños rated themselves as better in terms of health and wellness compared to most other Filipinos, with a “good” score of 2.46, compared to the “somewhat good” nationwide self-rating of 2.84.

However, they fared the opposite when it came to their overall composite score for wellness. Davaoeños scored 3.66, which is classified as “neither good nor bad,” compared to the “somewhat good” nationwide rating of 3.24. 

The average rating of the respondents’ overall composite score is based on six wellness domains: psychological, physical, lifestyle, financial, medical, and nutritional wellness.

When it came to their rest and relaxation spending, however, Davaoeños spent a lot more than most other Filipinos, shelling out an average of at least Php4,800. That is around 60% higher than the nationwide average of at least Php3,000.

When asked about how well their finances are, Davaoeños said they are in a worse shape compared to most other Filipinos. They scored 4.38, which means “neither good nor bad” on the Wellness Index scale, but means worse compared to the “somewhat good” nationwide score of 3.42. 

 “PhilCare will also forge partnerships with the government sector so they could use this proprietary study of PhilCare to craft relevant policies. We have findings in this study that may be very useful in the goal of the government to attain truly universal health care,” – Former Health Secretary and Chairman of the 2019 PhilCare Wellness Index, Dr. Enrique T. Ona

This means that Davaoenos said they do not earn that much as others and are in less of a position to save and invest. They are also relatively not comfortable with their debt situation.

Davaoeños also fared worse than most other Filipinos in terms of lifestyle wellness, scoring 3.72, which is classified as “neither good nor bad” compared to the “somewhat good” nationwide average of 3.12.


PhilCare Wellness Index 2019 – Mindanao Findings 

Mindanaoans, in general, also said that they feel positive about their health despite being financially ill-prepared for medical-related emergencies and not being in a good state of health compared to the rest of the Filipinos.

Our countrymen down south rated themselves as having “good” health, scoring 2.67 compared to 2.84 “somewhat good” nationwide rating. But when it comes to the actual determinants of wellness, Mindanaoans scored 3.66, which may be “neither good nor bad,” but is worse than the “somewhat good” 3.24 nationwide rating. 

Mindanaoans also said that they do not have the capability to pay for their medical-related expenses and do not get to have regular check-ups, scoring 4.82, which is “somewhat bad” compared to the 4.02 nationwide score, which is “neither good nor bad.” But when it comes to rest and relaxation, Mindanaoans also spend at least Php4,800, much higher than the Php3,000 national average.

Other key wellness factors wherein Mindanaoans performed worse are financial wellness and lifestyle wellness. For financial wellness, they scored 4.41, which is “neither good nor bad,” but is worse than the 3.42 “somewhat good” nationwide score. For lifestyle wellness, meanwhile, Mindanaoans scored 3.73, which is also “neither good nor bad,” but is also worse than the 3.12 “somewhat good” nationwide rating.

Of the 150 respondents in Metro Davao, 81 are male and 69 are female. Among the 81 male respondents, 65 (or 80%) said they smoke. Among female respondents, only five (or 7%) smoke. On average, male smokers said they consume about ten sticks of cigarettes per day.

Sex Life

More Davaoeños and Mindanaoans, percentage-wise, have sex compared to the rest of the country, both at 77% (116 respondents for Metro Davao, 232 respondents for Mindanao) compared to 61% (821 respondents) nationwide.

Davaoeños and Mindanaoans are also more satisfied with their sex life compared to most Filipinos, rating it as “good” (2.05 for Metro Davao, 2.10 for Mindanao) as against other Filipinos, who describe it as “somewhat good” (2.74).

Also, Davaoeños and Mindanaoans who said they have sex said they do it thrice a week compared to the nationwide average of twice a week.

In Metro Davao, specifically, more males (92.5% or 75 respondents) have said they have sex compared to females (61% or 42 respondents). 

Dr. Paragas said this year’s PhilCare Wellness Index involved not just a survey, but also a series of focus group discussions, where participants from different sectors delved on problems and solutions relevant to the goal of inclusive health care.

PhilCare Wellness Index 2019 – Nationwide Results


Despite Filipinos’ “somewhat good” sense of optimism about their health, they admit lacking the confidence to address their medical needs. About 40% are unsure if they can pay for their medical bills, while 35% are also unsure they could afford regular medical checkups.            

The inability to finance their medical needs was also evident in the findings of the survey, which said that more than 60% of respondents have incurred up to P30,000 in medical bills. 

About 37% managed to pay their bills using their savings, while 25% ended up seeking help from friends and relatives to pay what they owe. Only 15% were able to settle their bills using health insurance. 

Among the respondents that were hospitalized in the previous year, the survey also revealed that only 63% of them managed to use their PhilHealth benefits to ease the burden of their medical expenses.  

Apart from the self-evaluations of physical, nutritional, medical, psychological, lifestyle, and financial well-being, the study also measured stress, sex, vices, and health practices.

Dr. Paragas said this year’s PhilCare Wellness Index involved not just a survey, but also a series of focus group discussions, where participants from different sectors delved on problems and solutions relevant to the goal of inclusive health care.

PhilCare President and CEO Jaeger L. Tanco said the results of the survey are very useful in helping the health sector come up with programs that address the needs of Filipinos, helping them attain a better state of wellness.

“There is more to health than just the absence of disease. Our vision is to help promote a brand of health that is holistic and inclusive. The PhilCare Wellness Index gives us a clear picture on where we are when it comes to wellness and, more importantly, it charts a clear path on how far we can go to promote health among Filipinos,” he said.


The study was inspired by wellness and health indices in New Zealand (The Sovereign Wellbeing Index of 2015), Canada (The Canadian Index of Wellbeing), and the United States (The State of American Well-Being of 2017).

PhilhealthCare, Inc. (PhilCare) is among the top two most preferred HMOs in the country today. It distinguishes itself from other health maintenance organizations (HMO) in the Philippines by advocating wellness as a more holistic approach to health.

This is achieved through PhilCare’s sustainable health plans, PhilCare 360, and its technology-enabled customer experience. PhilCare offers a wide range of health care plans to serve the different requirements of individuals, group, and enterprise accounts.

PhilCare pioneered the country’s first Wellness Index in 2014.  Based on the findings of that study, PhilCare introduced the very first prepaid health plans in the country.  From prepaid to comprehensive coverage, PhilCare’s extensive line of products covers hospitalization, out-patient and emergency healthcare needs across a nationwide network of hospitals, clinics, and physicians.

PhilCare 360, on the other hand, provides members with updates about health information, preventive measures against diseases and illnesses, and lifestyle trends that promote health and wellness. Meanwhile, PhilCare’s tech-enabled customer service efforts involve their accessible website and e-commerce, their call center that’s available 24/7, and its HeyPhil App where members can ask queries and request for a Letter of Authorization (LOA).

PhilCare’s commitment to promote wellness among Filipinos makes it an essential pillar of Maestro Holdings, a grand concord of four of the biggest and respected financial companies in the Philippines. Under the Maestro’s baton, PhilCare joins four of the most recognizable names in their respective industries: PhilsFirst, the first domestic non-life insurance company in the country; PhilLife, one of the most trusted insurance providers in the Philippines; PhilPlans, one of the leading financial solutions companies providing pension, education, and memorial programs.

A Closer’s Boot Camp Journal: CrossFit Madayaw

I want to invest in my health this year by upgrading from my home-done calisthenics. I enrolled in a CrossFit program.


Investing in cryptocurrency and coining my domain are thus far the two most yuppie defining things I started in my yester birth months. This year, I want to invest in my health by upgrading from my home-done calisthenics. I enrolled  in a CrossFit program. This is my inducement journal of the 10-session boot camp.

Day 1 (September 11): Underpromise but Overperform

I was craving for chocolate moist cake,  but I chose the shredded corn and an egg-bacon sandwich. Filling! Protein! Commute time to the CrossFit Box is still healthy for me to eat these. I took the 4:30 PM session.

imageWarm Up started. Coaches were clear on their instructions and playful. They were very motivating like those friends who subtly bully you but really mean the best for you. The stretching routines once again reminded me that I’m not that malleable yet. Thus, I’m setting it a goal that after the boot camp, I’ll be able to perform the toe reach stretch with ease. Stretching helps to lessen muscle soreness post regimen. Thus, improving my stretching abilities would be an asset on this journey. Strength and Mobility drills were bearable so far (Thanks to my home gym routines). I met Regine who made me excited for the next session’s workout of the day/ WOD.

Day 2 (September 16) “Tessa”


As a decoy for hunger, I ate a Banana cue on my way to the box. Apart from the satiety effect in the tummy, Banana is rich in potassium which is healthy for muscle function. The caramelized sugar is enough for spiked energy for the entire session.

The Strength drills woke me up. We did the Tabata of Hollow rockers and Hollow body holds. It crushed my core. It felt like my ab muscles turned concrete like quick-dried cement then are cracked again in every rest. The WOD was charming. We agreed to do it all the way to 7 but she made me pant so hard at 3. Tessa was a sadist.

DAY 3 (September 18) “Cheyser”

imageMet the Man Maker. She sucked all the energy I stored for 48 hours for just 3 rounds. Cheyser was consuming. Decoy food: Steamed corn.

DAY 4 (september 20) “Marynel”

imageWas my first to try the 8 AM session. Sipped a cup of black coffee and ate two pieces of bananas before going to the Box. I took out a beef burger with egg on my way too.

The Strength drills and the KB swings with Nel made my lumbar muscles sore up to now. However, Nel was downright ideal. She had me exhausted. Then, she also had made me rested with ample intervals she knew wouldn’t make me pant. She toned. She sweated me up. Marynel was all I’ve wished for.

Spent more time at the gym after the session. Had a meaningful talk with Jazzie about her passion for blogging. Our talk with Coach Catz was revealing. We had some free training tips from him. We also learned that he is one of Hidilyn Diaz‘ coaches. Yes the 2016 Filipina Olympian. A matter of fact, they are actually cousins. That made me feel more confident following his weightlifting instructions. Coach Catz is an asset of this Box.

DAY 5 (September 21) “Hadjriah”


Took the same schedule like that of Day 4. I had a cup of coffee with cream before going. This was my last session to punch half of the boot camp program.

I was euphoric during the Warm Up. I finally got the first try of the Rowing machine which has been flirting with me since Day 1. The warm up drill was written “1000 meters row, 0.8 mile run”.

Accomplished all what she wanted me to do during the WOD. Just like a servile high school lad who first courted a girl you’d thought you would die for, I did it all but she never appreciated it. She made me feel that those sweat and tetanus aren’t still enough (physiologic tetanus). I swear I kept on trying until I was tired enduring twitch after twitch. She was more than a sadist. Hadjriah was indifferent. I devoured then a quarter of flame grilled chicken with three cups of rice.

*Updating this session after session. CrossFit Madayaw will also be opening their branch in Lanang this October 9. A healthy news for Northern arms like me!