Doc Olive Alquizar-Ogalesco #docolivecares

06/01/2026

Aim to eat at least a half cup of cooked beans daily! Beans reign supreme in blue zones. They’re the cornerstone of every longevity diet in the world: black beans in Nicoya; lentils, garbanzo, and white beans in the Mediterranean; and soybeans in Okinawa. People in the blue zones eat at least four times as many beans as Americans do on average.

The fact is, beans are the consummate superfood. On average, they are made up of 21% protein, 77% complex carbohydrates (the kind that deliver a slow and steady energy rather than the spike you get from refined carbohydrates like white flour), and only a few percent fat. They are also an excellent source of fiber. They’re cheap and versatile, come in a variety of textures, and are packed with more nutrients per gram than any other food on Earth. Beans are a meal staple in all five of the blue zones—with a dietary average of at least a half-cup per day, which provides most of the vitamins and minerals you need. And because beans are so hearty and satisfying, they’ll likely push less healthy foods out of your diet.

🫘 Comment below to tell us how you make beans tasty! 🫘

06/01/2026

Want to eat better and live longer? Learn to cook!

The longest-lived and healthiest people in the world, centenarians in blue zones regions, cooked at home on a regular basis for their whole lives. Eating out for most centenarians is considered a celebratory field trip, a rare treat usually reserved for a wedding or other festive occasion. While globalization and American food culture has begun to creep into these areas of the world, and restaurants are becoming more prevalent, many people still cook at home, using vegetables and herbs grown in their own backyard gardens.

When you cook at home, you control the ingredients and avoid consuming the cheap fillers, flavor enhancers, and added salt or butter that end up in much restaurant food. Cooking also nudges you to move naturally, requiring you to stand, stir, mix, knead, chop, and lift. “When people cook most of their meals at home, they consume fewer carbohydrates, less sugar, and less fat than those who cook less or not at all – even if they are not trying to lose weight,” explains Julia A. Wolfson, MPP, Johns Hopkins Center for a Livable Future.

Learn more about how cooking at home can make you happier and healthier: https://www.bluezones.com/2018/04/want-to-eat-better-and-live-longer-learn-to-cook/

06/01/2026

  This collection of Blue Zones recipes features all of your most-loved snacks, meals, and more from 2025. Each recipe is designed to be delicious,

06/01/2026

  This round-up of our most-read and most-shared stories and posts of 2025 includes beans, weight loss, tea, eating for longevity, and breaking the

06/01/2026

Good afternoon everyone!
Mag clinic po si Doc Olive sa:

✅Sta. Cruz Doctors Manila Hospital
✅Brgy. Biay, Sta. Cruz
✅January 11
✅Sunday
✅10AM-5PM

06/01/2026

Good afternoon everyone!
Mag clinic po si Doc Olive sa:

✅Sta. Cruz Doctors Manila Hospital
✅Brgy. Biay, Sta. Cruz
✅January 11
✅Sunday
✅10AM-5PM

05/01/2026

Researchers have identified areas around the world where centenarians are most concentrated, better known as blue zones. By studying what they eat—and don't eat—they were able to identify which foods are most likely to contribute to longevity. Here are the foods least likely to appear in their r...

05/01/2026

Blue Zones

LIFE RADIUS: PUTTING BLUE ZONES PRINCIPLES IN ACTION

In our work building healthier, stronger communities, we focus on a “life radius,” or the area close to home where we spend 90% of our lives. In a full Blue Zones community transformation, we optimize:

-The built environment: Improving roads and transportation options, parks, and public spaces
-Municipal policies and ordinances: Promoting activity and discouraging junk food marketing and smoking
-Restaurants, schools, grocery stores, faith-based organizations, and workplaces: Building healthier options into the places people spend most of their time
-Social networks: Forming and nurturing social groups that support healthy habits
-Habitat: Helping people design homes that nudge them into eating less and moving more
-Inner selves: Encouraging people to reduce stress, find their purpose, and give back to the community

Learn more about the Life Radius approach to optimizing the living environment: https://www.bluezones.com/live-longer-better/life-radius/

05/01/2026

05/01/2026

📢Blog and Health Lecture Number 104

Whole Food Plant-Based Diet: A Lifeline for Healing and Prevention in Zambales

Hello again, warriors of wellness! It’s Doc Olive, your companion in healing and hope. Today, I’m diving deeper into one of the most powerful tools in my recovery and health journey: the Whole Food Plant-Based (WFPB) Diet. This isn’t just a trend, it’s a transformative lifestyle, especially for us here in the Philippines, and more specifically, in beautiful Zambales.

🥦 Why WFPB Matters—Especially for Survivors and Chronic Warriors

A Whole Food Plant-Based Diet focuses on eating foods in their most natural form, fruits, vegetables, legumes, whole grains, nuts, and seeds—while minimizing or eliminating animal products and processed foods. For someone like me, living with cancer history, rheumatoid arthritis, and myeloproliferative disorder, this diet is a shield and a sword.

Here’s why it’s crucial:
- Reduces inflammation, which is key for autoimmune conditions like RA.
- Supports heart health by lowering cholesterol and blood pressure.
- Improves blood sugar control, reducing risk for diabetes.
- Boosts immunity, helping the body fight infections and disease.
- May reduce recurrence risk for cancers and slow progression of chronic illnesses.

Diseases That Benefit from WFPB

Aside from cancer, research shows that a WFPB diet can help prevent or manage:
- Type 2 Diabetes
- Hypertension
- Obesity
- Cardiovascular Disease
- Chronic Kidney Disease
- Gastrointestinal Disorders
- Autoimmune Conditions like lupus and RA.

Zambales’ Local Bounty: WFPB-Friendly Foods

Zambales is rich in plant-based treasures! Here are some locally available foods that fit perfectly into a WFPB lifestyle:

📍Mangoes (Zambales pride!)
High in vitamin C and antioxidants
-Fresh in smoothies (pure) or mango salsa
(please check on the right and proper amounts only)

📍Sweet Potatoes (Camote)
Rich in fiber and beta-carotene
-Boiled, mashed

📍Malunggay (Moringa) Anti-inflammatory, iron-rich
-In soups, juices, or sautéed dishes

📍Banana Heart (Puso ng Saging)
High in fiber, low in fat -Adobo-style or lumpia filling

📍Ampalaya (Bitter Gourd) Blood sugar regulation -Stir-fried or in pinakbet , or simply boiled, salad

📍Mongo Beans Protein-rich and heart-friendly -Ginisang monggo or veggie patties

📍Coconut (Buko) Hydrating and nutrient-dense -Fresh juice, coconut milk for cooking

📍Papaya Digestive aid and vitamin-rich -Fresh, in salads, or tinola

🧘‍♀️ WFPB in Practice: My Daily Rituals

Even with flare-ups and fatigue, I stick to:
- Rolled oats with soya milk
- Fresh juices made by ou Papa Jose Alquizar JoeYandoc Alquizar (thank you!)
- Walk-at-home workouts
- Hydration with over 10 cups of water daily
- One cup of black coffee, no cream

💬 Final Thoughts: Healing Starts in the Kitchen

Whether you’re in Zambales or anywhere in the Philippines, embracing a Whole Food Plant-Based Diet is a powerful act of self-love and prevention. It’s not about perfection—it’s about progress. Let’s reclaim our health, one meal at a time.

Follow me for more reflections, recipes, and real talk on healing through lifestyle medicine.

Whole Food Plant Based

05/01/2026

Thank you for sharing our health lectures!
Ateng Adela Edejer Alido and Mama Del Echaluse

Please follow them po :)