https://seriousmd.com/doc/jansencalalanmd

Doc Jansen Calalan, ALTA Integrative Medicine & Wellness Complex, Perpetual Help Medical Center, Las Piñas (2026)

04/01/2026

How to Lose Holiday Weight Gain

The holidays are meant to be enjoyed—but if you gained a few extra pounds, don’t worry. The key is resetting, not restricting.

✔️ Start with mindful eating – Return to balanced meals. Focus on whole foods, lean proteins, vegetables, and fiber.
✔️ Move daily – You don’t need extreme workouts. Consistent walking, strength training, or stretching goes a long way.
✔️ Hydrate well – Proper hydration helps reduce bloating and supports metabolism.
✔️ Prioritize sleep – Lack of sleep affects hormones that control hunger and weight.
✔️ Be consistent, not perfect – Sustainable habits lead to lasting results.

Remember, weight loss is not about punishment—it’s about building a healthier lifestyle that works for you.

Start your reset today. Your body will thank you.

📩
Doc Jansen Calalan
📧 m.me/DocJansenCalalan
🏥 ALTA Integrative Medicine and Wellness Complex - Perpetual Help Medical Center, Alabang-Zapote Road, Pamplona 3, Las Pinas
🏥 Tree of Life Wellness Center - 103 Washington St. Merv ille Subdivision, Parañaque
🏥 Centro Holistico - Unit C227 2nd Floor, The Shops at Serendra, 11th Ave, Taguig
🏥 Meta Medica Integrative Healthcare - Paseo De Magallanes, Osmeña Highway, Makati

31/12/2025

Happy New Year!
As we welcome a new year, I want to remind you that your health is one of the greatest investments you can make.

This year, let’s focus on progress over perfection—
choosing nourishing food,
moving our bodies with intention,
resting without guilt,
and caring for our mental and emotional well-being.

📩 Consult Doc Jansen Calalan

Doc Jansen Calalan
📱 09479683507
📧 m.me/DocJansenCalalan
🏥 ALTA Integrative Medicine and Wellness Complex - Perpetual Help Medical Center, Alabang-Zapote Road, Pamplona 3, Las Pinas
🏥 Tree of Life Wellness Center - 103 Washington St. Merv ille Subdivision, Parañaque
🏥 Centro Holistico - Unit C227 2nd Floor, The Shops at Serendra, 11th Ave, Taguig
🏥 Meta Medica Integrative Healthcare - Paseo De Magallanes, Osmeña Highway, Makati

28/12/2025

✨ 5 Things to Do Now for a Healthier New Year

A healthier New Year doesn’t start on January 1—it starts with the small choices you make today. Here are five simple yet powerful steps you can begin now:

1️⃣ Clean Up Your Plate
Focus on whole, minimally processed foods. Add more vegetables, fruits, lean proteins, and healthy fats to support metabolism and gut health.

2️⃣ Move Your Body Daily
You don’t need intense workouts. A 20–30 minute walk, stretching, or light strength training builds consistency and supports long-term health.

3️⃣ Prioritize Quality Sleep
Aim for 7–8 hours of restful sleep. Better sleep improves mood, energy, blood sugar control, and immune function.

4️⃣ Manage Stress with Intention
Practice deep breathing, mindfulness, or short moments of quiet. Reducing stress helps regulate hormones and prevent chronic disease.

5️⃣ Get a Lifestyle Health Check
Understand your numbers—blood sugar, cholesterol, weight, and habits. Early action leads to better outcomes.

💚 Start Now, Not Later
You don’t need perfection—just commitment and consistency.
Small steps today create a stronger, healthier you in the year ahead.

📩 Consult Doc Jansen Calalan to begin your lifestyle medicine journey.

Doc Jansen Calalan
📱 09479683507
📧 m.me/DocJansenCalalan
🏥 ALTA Integrative Medicine and Wellness Complex - Perpetual Help Medical Center, Alabang-Zapote Road, Pamplona 3, Las Pinas
🏥 Tree of Life Wellness Center - 103 Washington St. Merv ille Subdivision, Parañaque
🏥 Centro Holistico - Unit C227 2nd Floor, The Shops at Serendra, 11th Ave, Taguig
🏥 Meta Medica Integrative Healthcare - Paseo De Magallanes, Osmeña Highway, Makati

24/12/2025

This Christmas season, I encourage you to slow down, reflect, and take care of what truly matters—your health and well-being. May this time be filled with meaningful moments, mindful choices, and renewed commitment to a healthier lifestyle.

Wishing you and your loved ones a joyful, peaceful, and healthy Christmas.

- Doc Jansen Calalan

📩 Consult Doc Jansen Calalan

Doc Jansen Calalan
📱 09479683507
📧 m.me/DocJansenCalalan
🏥 ALTA Integrative Medicine and Wellness Complex - Perpetual Help Medical Center, Alabang-Zapote Road, Pamplona 3, Las Pinas
🏥 Tree of Life Wellness Center - 103 Washington St. Merv ille Subdivision, Parañaque
🏥 Centro Holistico - Unit C227 2nd Floor, The Shops at Serendra, 11th Ave, Taguig
🏥 Meta Medica Integrative Healthcare - Paseo De Magallanes, Osmeña Highway, Makati

22/12/2025

🎄 Holiday Recipes That Support Gut Health

The holidays don’t have to be hard on your digestion. With the right ingredients, you can enjoy festive meals while supporting your gut health—the foundation of immunity, energy, and overall wellness.

🥗 1️⃣ Fiber-Rich Holiday Salad
A colorful mix of leafy greens, roasted vegetables, nuts, and seeds.

Why it helps:
Fiber feeds good gut bacteria and promotes regular digestion.
✔ Add: spinach, kale, roasted squash, chickpeas, pumpkin seeds

🍲 2️⃣ Bone Broth or Vegetable Soup
Warm, comforting, and gut-soothing.

Why it helps:
Supports gut lining, hydration, and digestion—especially after heavy meals.
✔ Add ginger, garlic, and turmeric for extra anti-inflammatory benefits

🥬 3️⃣ Fermented Side Dishes
Small servings go a long way.

Why it helps:
Fermented foods provide probiotics that balance gut bacteria.
✔ Kimchi
✔ Sauerkraut
✔ Naturally fermented pickled vegetables

🍠 4️⃣ Roasted Root Vegetables
Sweet potatoes, carrots, beets, and parsnips.

Why it helps:
High in prebiotic fiber that nourishes healthy gut microbes.
✔ Roast with olive oil and herbs instead of heavy sauces

🫖 5️⃣ Gut-Friendly Holiday Drinks
Skip sugary beverages when possible.

Better choices:
✔ Ginger tea
✔ Peppermint tea
✔ Warm lemon water

These help reduce bloating and support digestion.

💚 Eat to Celebrate — Not to Suffer
Enjoy the holidays with intention.
Choose foods that nourish your gut, support immunity, and keep you feeling your best.

For personalized nutrition and lifestyle guidance this season,

📩 Consult Doc Jansen Calalan

Doc Jansen Calalan
📱 09479683507
📧 m.me/DocJansenCalalan
🏥 ALTA Integrative Medicine and Wellness Complex - Perpetual Help Medical Center, Alabang-Zapote Road, Pamplona 3, Las Pinas
🏥 Tree of Life Wellness Center - 103 Washington St. Merv ille Subdivision, Parañaque
🏥 Centro Holistico - Unit C227 2nd Floor, The Shops at Serendra, 11th Ave, Taguig
🏥 Meta Medica Integrative Healthcare - Paseo De Magallanes, Osmeña Highway, Makati

19/12/2025

🎄🍷 Alcohol & Blood Sugar at Holiday Parties: What You Need to Know

Holiday parties mean food, fun, and festive drinks—but if you’re not careful, alcohol can quietly disrupt your blood sugar.

⚠️ What Happens at Holiday Parties?
1️⃣ Sugary Drinks Are Everywhere
Cocktails, punch, flavored wine, and mixers can cause quick blood sugar spikes, followed by crashes later in the night.

2️⃣ Drinking While Skipping Meals
Arriving hungry or drinking before eating increases the risk of low blood sugar, especially for those with diabetes or prediabetes.

3️⃣ Late Nights = Poor Control
Less sleep and more alcohol can worsen insulin resistance the next day.

🍸 Smart Party Tips to Protect Your Blood Sugar
✔ Eat a balanced meal before the party
✔ Choose lower-sugar drinks (dry wine, light beer)
✔ Avoid sweet mixers—go for soda water or plain water
✔ Sip slowly and set a drink limit
✔ Alternate alcohol with water
✔ Stop drinking at least 2–3 hours before sleep

🚨 Who Should Be Extra Careful at Parties?
People with diabetes or prediabetes
Those on insulin or oral blood sugar–lowering meds
Anyone feeling unwell, dehydrated, or exhausted

💚 Enjoy the Party — Without the Sugar Crash

You can celebrate without sacrificing your health.
Awareness and moderation allow you to enjoy the holidays and stay in control of your blood sugar.

For personalized holiday health guidance,
📩 Consult Doc Jansen Calalan

Doc Jansen Calalan
📱 09479683507
📧 m.me/DocJansenCalalan
🏥 ALTA Integrative Medicine and Wellness Complex - Perpetual Help Medical Center, Alabang-Zapote Road, Pamplona 3, Las Pinas
🏥 Tree of Life Wellness Center - 103 Washington St. Merv ille Subdivision, Parañaque
🏥 Centro Holistico - Unit C227 2nd Floor, The Shops at Serendra, 11th Ave, Taguig
🏥 Meta Medica Integrative Healthcare - Paseo De Magallanes, Osmeña Highway, Makati

16/12/2025

✨ Benefits of IV Drip Therapy During the Holidays

1️⃣ Boosts Immunity
IV drips deliver essential vitamins like Vitamin C and Zinc directly into your bloodstream, helping strengthen your immune defenses.

2️⃣ Improves Energy Levels
B-complex vitamins help combat fatigue and support energy metabolism—perfect for busy holiday schedules.

3️⃣ Supports Hydration
Proper hydration is crucial, especially with travel, alcohol intake, and long days of activities.

4️⃣ Enhances Nutrient Absorption
Unlike oral supplements, IV therapy bypasses the digestive system for faster and more efficient absorption.

5️⃣ Aids Recovery & Stress Management
Magnesium and antioxidants help reduce muscle tension, improve sleep quality, and manage stress.

💚 Who Can Benefit?

✔ Frequent travelers
✔ Individuals feeling run-down or stressed
✔ Those exposed to crowds and holiday events
✔ Anyone wanting immune and energy support

🎁 Stay Strong, Energized & Protected This Season

IV Drip Therapy complements a healthy lifestyle—proper nutrition, movement, sleep, and stress management.

📩 Consult Doc Jansen Calalan to find the IV drip best suited for your holiday health needs.

Doc Jansen Calalan
📱 09479683507
📧 m.me/DocJansenCalalan
🏥 ALTA Integrative Medicine and Wellness Complex - Perpetual Help Medical Center, Alabang-Zapote Road, Pamplona 3, Las Pinas
🏥 Tree of Life Wellness Center - 103 Washington St. Merv ille Subdivision, Parañaque
🏥 Centro Holistico - Unit C227 2nd Floor, The Shops at Serendra, 11th Ave, Taguig
🏥 Meta Medica Integrative Healthcare - Paseo De Magallanes, Osmeña Highway, Makati

13/12/2025

🎄 Gut Health Tips After Holiday Feasts

Holiday feasts are meant to be enjoyed—but heavy meals, sweets, and late nights can leave your gut feeling bloated, sluggish, or uncomfortable. Here’s how to gently reset and support your digestion after the holidays:

1️⃣ Hydrate First Thing in the Morning
Water helps flush toxins, supports digestion, and relieves bloating. Warm water or water with lemon can help stimulate gut movement.

2️⃣ Add Fiber Back to Your Meals
Include vegetables, fruits, legumes, and whole grains to support bowel movement and gut bacteria.
🥦 Aim for: leafy greens, oats, chia seeds, beans, papaya

3️⃣ Support Your Gut with Probiotics
Fermented foods help restore healthy gut bacteria after heavy eating.

🥛 Yogurt, kefir
🥬 Kimchi, sauerkraut
🥒 Pickled vegetables (naturally fermented)

4️⃣ Don’t Skip Meals
Skipping meals can slow digestion and worsen bloating. Focus on smaller, balanced meals instead.

5️⃣ Move Gently After Eating
A short walk after meals improves digestion and reduces bloating.
🚶 10–15 minutes is enough!

6️⃣ Reduce Sugar & Ultra-Processed Foods
Excess sugar feeds harmful gut bacteria and increases inflammation. Give your gut a break.

7️⃣ Prioritize Sleep & Manage Stress
Your gut and brain are closely connected. Poor sleep and stress can disrupt digestion.

💚 Listen to Your Gut
Your body knows what it needs. Nourish it with whole foods, movement, rest, and patience.

Healthy digestion is a key part of long-term wellness—especially during the holiday season.

Doc Jansen Calalan
📱 09479683507
📧 m.me/DocJansenCalalan

🏥 ALTA Integrative Medicine and Wellness Complex - Perpetual Help Medical Center, Alabang-Zapote Road, Pamplona 3, Las Pinas
🏥 Tree of Life Wellness Center - 103 Washington St. Merv ille Subdivision, Parañaque
🏥 Centro Holistico - Unit C227 2nd Floor, The Shops at Serendra, 11th Ave, Taguig
🏥 Meta Medica Integrative Healthcare - Paseo De Magallanes, Osmeña Highway, Makati

10/12/2025

🎄 Habits to Help You Stay on Track During the Holidays

The holiday season brings joy, gatherings, and plenty of delicious food — but it doesn’t have to derail your health goals.
Here are simple, doable habits to help you stay balanced and energized all season long:

1️⃣ Start Your Day with a Healthy Breakfast
A fiber-rich, protein-filled meal helps control cravings and stabilize blood sugar throughout the day.

2️⃣ Stay Hydrated
Thirst often feels like hunger. Drink water regularly, especially before parties and big meals.

3️⃣ Practice the “½ Plate Rule”
Fill half your plate with vegetables or fruits first before adding holiday favorites.

4️⃣ Move Daily — Even for 10 Minutes
Walk after meals, stretch in between tasks, or dance during gatherings. Every movement counts!

5️⃣ Be Mindful with Sweets & Alcohol
Enjoy them — but with intention. Slow down, savor, and listen to your body.

6️⃣ Prioritize Sleep
A rested body manages cravings, mood, and stress better. Aim for 7–8 hours.

7️⃣ Don’t Skip Meals
Skipping leads to overeating. Stick to regular, balanced meals.

8️⃣ Set Realistic Expectations
The goal isn’t perfection — it’s balance. Small, consistent habits make the biggest difference.

💚 This Season, Choose Wellness with Intention
Stay present. Listen to your body. Enjoy the holidays while still caring for your health.

Doc Jansen Calalan
📱 09479683507
📧 m.me/DocJansenCalalan
🏥 ALTA Integrative Medicine and Wellness Complex - Perpetual Help Medical Center, Alabang-Zapote Road, Pamplona 3, Las Pinas
🏥 Tree of Life Wellness Center - 103 Washington St. Merv ille Subdivision, Parañaque
🏥 Centro Holistico - Unit C227 2nd Floor, The Shops at Serendra, 11th Ave, Taguig
🏥 Meta Medica Integrative Healthcare - Paseo De Magallanes, Osmeña Highway, Makati

07/12/2025

🎄 A Gentle Reminder: You Deserve a Healthy, Happy Season

The holidays can be busy, overwhelming, and full of expectations—but your well-being still matters.
Here’s your gentle reminder:

❤️ You deserve a season filled with health, peace, and joy.

Not stress.
Not guilt.
Not exhaustion.

✨ Choose What Makes You Feel Good

✔ Nourish your body with food that fuels you
✔ Rest when you need to—your body isn't a machine
✔ Move gently; even small steps matter
✔ Say “no” when necessary; your boundaries are valid
✔ Make time for moments that bring joy

🌟 Give Yourself Grace

It’s okay if your routine isn’t perfect.
It’s okay to enjoy your favorite holiday treats.
It’s okay to slow down.

Health is not about perfection—it’s about balance, intention, and kindness toward yourself.

💚 This Season, Choose You

Your health is a gift.
Your peace is a priority.
Your happiness is worth protecting.

Wishing you a mindful, healthy, and heart-centered holiday season.
— Doc Jansen Calalan, Lifestyle Medicine Doctor

Doc Jansen Calalan
📱 09479683507
📧 m.me/DocJansenCalalan
🏥 ALTA Integrative Medicine and Wellness Complex - Perpetual Help Medical Center, Alabang-Zapote Road, Pamplona 3, Las Pinas
🏥 Tree of Life Wellness Center - 103 Washington St. Merv ille Subdivision, Parañaque
🏥 Centro Holistico - Unit C227 2nd Floor, The Shops at Serendra, 11th Ave, Taguig
🏥 Meta Medica Integrative Healthcare - Paseo De Magallanes, Osmeña Highway, Makati

04/12/2025

🎄 Diabetes Reversal Program (Holiday Edition)
Start the New Year Healthier — Even During the Holidays!

The holiday season may be filled with food, celebrations, and family gatherings—but your health doesn’t need to take a back seat.
This special Holiday Edition Diabetes Reversal Program empowers you to enjoy the season mindfully while taking real steps toward better blood sugar control.

✨ What the Program Includes:

✔ Personalized lifestyle assessment
✔ Holiday-friendly meal planning
✔ Smart swaps for Christmas gatherings
✔ Guidance on managing cravings & emotional eating
✔ Gentle movement routines you can do anywhere
✔ Weekly check-ins & progress monitoring
✔ Evidence-based strategies for reversing Type 2 Diabetes

Doc Jansen Calalan
📱 09479683507
📧 m.me/DocJansenCalalan
🏥 ALTA Integrative Medicine and Wellness Complex - Perpetual Help Medical Center, Alabang-Zapote Road, Pamplona 3, Las Pinas
🏥 Tree of Life Wellness Center - 103 Washington St. Merv ille Subdivision, Parañaque
🏥 Centro Holistico - Unit C227 2nd Floor, The Shops at Serendra, 11th Ave, Taguig
🏥 Meta Medica Integrative Healthcare - Paseo De Magallanes, Osmeña Highway, Makati

01/12/2025

🛒 Understanding Food Labels: Hidden Sugars, Trans Fats & Sodium

Reading food labels can be confusing—but it’s one of the most powerful steps in taking control of your health. Here’s what to watch out for every time you shop:

1️⃣ Hidden Sugars (They Come in Many Names!)
Manufacturers often hide sugar under different terms.
Common names include:
🍯 Fructose, sucrose, dextrose, maltose, corn syrup, cane juice, maltodextrin

👉 Tip: If sugar is in the first 3 ingredients, the product is usually high in sugar.
👉 Look for: “Added Sugars” on the Nutrition Facts label — aim for less than 25g/day if possible.

2️⃣ Trans Fats (The “Bad” Fats to Avoid)
Even if the label says “0g trans fat”, the product may still contain it if it has less than 0.5g per serving.

⚠️ Watch for this ingredient:
“Partially Hydrogenated Oils”
This means it does contain trans fats.

Trans fats increase:
🔺 LDL (bad cholesterol)
🔺 Risk of heart disease
🔺 Inflammation

3️⃣ High Sodium (The Silent Contributor to Hypertension)

Many packaged foods are loaded with salt—even “healthy-looking” ones.

🧂 Check the Sodium Line:
Less than 140 mg = low sodium
140–400 mg = moderate
Over 400 mg = high

High sodium increases blood pressure and causes water retention.

👉 Be extra cautious with:
Instant noodles, canned goods, processed meats, snacks, condiments.

❤️ Healthy Starts With Awareness

Understanding food labels empowers you to make choices that support long-term health and disease prevention. Remember: Every small change counts.

Doc Jansen Calalan
📱 09479683507
📧 m.me/DocJansenCalalan
🏥 ALTA Integrative Medicine and Wellness Complex - Perpetual Help Medical Center, Alabang-Zapote Road, Pamplona 3, Las Pinas
🏥 Tree of Life Wellness Center - 103 Washington St. Merv ille Subdivision, Parañaque
🏥 Centro Holistico - Unit C227 2nd Floor, The Shops at Serendra, 11th Ave, Taguig
🏥 Meta Medica Integrative Healthcare - Paseo De Magallanes, Osmeña Highway, Makati

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04/01/2026

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