How WE Can Send Help After The Storm (updated)

Each of us has a story to tell of that fateful Saturday morning storm.  After almost three days, thousands are still drenched and in dire need of assistance and immediate rescue. I feel so helpless, yet fortunate.  Helpless because I have friends who are still stuck somewhere in the sunken areas of Cainta and Marikina, and I cannot reach nor help them.  Fortunate because even after 26 1/2 hours without electricity, an almost 3-inch deep flood inside our home, my hubby who almost drowned in the car (after it floated and sank along the back roads a minute away from home!), we are still well and safe, warm and sheltered, and with food on the table. Thank God!


So how can we help? I applaud several friends who have already volunteered, posted help lines and drop-off centers for relief goods. I'm also thankful that many bloggers compiled a list where we can send any form of donation or assistance.

I have gathered (updated) the preferred relief items below:

1. Bottled Water, other drinks
2. Ready-to-drink Milk, expressed Breastmilk (see PGH below)
3. COOKED Food / meals - with disposable utensils
4. Ready-to-eat Food - breads/sandwiches, biscuits/crackers, hopia/mamon, hard-boiled eggs
5. Blankets, Towels
6. Sleeping Mats / Banig
7. Clothes - for babies, kids and adults
8. Toiletries - baby diapers, sanitary napkins, alcohol, soap/shampoo, toilet paper
9. Basic Medicine supplies - kids' vitamins, paracetamol, antibiotics / skin antibiotics, insect repellent, meds for diarrhea (i.e. Hydrite, Pedialite - can also give Gatorade, Powerade)
10. Slippers
11. Candles, lighters/matches, night lamps/emergency lights/flashlights (plus batteries)
12. Can Openers
13. Trash bags / Plastic Bags
14. Mosquito nets / kulambo

I just went to Puregold for some groceries earlier and found long queues of filled carts and mile-high cases of goods, which I assumed are to be donated. God bless them. But I kept wondering about the items they bought.  Just a thought here, and maybe you can re-think about the items to give:

• Instant Noodles -- so where's the hot boiling water? pots or pans to cook them in?
• Rice/Bigas -- how will the displaced and homeless cook this?
• Canned Goods -- where's the can opener? better if it's the pop-top cans (like Hunt's pork & beans; sausage; meatloaf) so people can just flip the tab and open in an instant (Mega Sardines are now available in 'doy packs' - just tear, and eat!)

A congressman likewise urged on TV, to give cooked food instead of the instant (uncooked) variety.

Here are information I have culled, and some from concerned friends from Facebook and ICAyahoogroup:

LIBRENG TAWAG CENTERS

GLOBE:
1. OWWA's operations
2. Ever Gotesco Commonwealth

SMART:
1. Barangay Barangka Hall in Marikina
2. Ever Gotesco Mall in Pasig
3. Cainta Municipal Hall
4. San Mateo, Rizal

VOLUNTEERS NEEDED:  Marikina Sports Complex, Enderun, Angel brigade-The Fort, Ateneo, Phil. Nat'l. Red Cross (Shaw, QC, Port Area), San Antonio church, Megatent-Pasig, LaSalle-Greenhill, GMA, ABS-CBN
 
Bring your relief goods to the center near you!


1. From ABS-CBN News.com

ABS-CBN HOTLINE
416-36-41

SAGIP KAPAMILYA
413-2667 / 416-0387
No 13 Examiner Street, Quezon City, Look for Ms Girlie Aragon
Bank: Banco de Oro, Mother Ignacia branch
Acct name: ABS-CBN Foundation Inc.
Acct no.: 5630020111
ABS-CBN Foundation Inc for overseas donation: 1-800-527-2820 or www.abscbnfoundation.org

Routing code for international cash donations
BNORPHMM ABS-CBN Branch
In kind donation:
Drop off sites are at 13 Examiner Street or at Scout Bayona in front of Rembrandt Hotel.

ABS-CBN Foundation US Office Toll-Free 1-800-527-2820

Negros Navigation
from Mr. Edmund Gawchua, Manager
Negros Navigation is now accepting the transfer of relief goods from Mindanao to Manila for free for aid to victims of Ondoy.
Donations can be sent to Negros Navigation stations and offices nationwide.

2. From GMA Kapuso Foundation

2/F GMA Kapuso Center
Samar St. cor. 11th Jamboree St. Diliman, Quezon City 1103, Philippines
Contact Nos: (632) 9827777
loc. 9901/9904/9905
Telefax: (632) 9289351 and (632) 9284299

3. KALAYAAN HALL - Malacanang Palace, Manila


4. NCR COM RESCUE - 0922-5377155 


5. National Disaster Coordinating Council (NDCC)  
Emergency Numbers: 912-5668, 911-1406, 912-2665, 911-5061. 
Help hotlines: 734-2118, 734-2120.

6. ICA, Greenhills
UPDATE from ICAAA - any donations will be accepted until Friday, Oct. 2 from 8:00am - 4:30pm
Drop-off station - HS Covered Court, enter through Gate 2, and Gate 3B for those with cars.


As of Oct 1 - still in need of powdered milk, instant coffee, blankets and medicines for diarrhea, cough and flu. Please help disseminate.

7. CCF - accepting donations of non-perishable food, clothing and others. For details contact CCF at 6353510-17

8. Explorations Preschool - 928 Luna Mencias cor. Socorro Fernandez St., Addition Hills, Mandaluyong City
Keys Grade School - 951 Luna Mencias cor. Araullo, Mandaluyong
Both schools will be open on SEPT. 30 from 8am to 5pm to accept donations to be given to RED CROSS


9. Habitat for Humanity Philippines will be conducting a mini-soup kitchen at two Pasig Evacuation Centers. Volunteers needed from 6am-2pm on Friday, Saturday and Sunday (Oct. 2,3 and 4) to distribute arroz caldo. Please contact 8973069 or 0917-8260881. Please help find volunteers. 

10. "Give To Save" mission - Destination: Marikina.  Drop off point:  Truevine Ministry - 3/F 68 Carbal Bldg., West Avenue, Quezon City. Contact No: 0951-59883210  Landline: 497-9997 

11. Operation Sagip Pasig - new location:  4A Ortigas Home Depot, Julia Vargas Ave., Pasig (main street - across dampa). Welcoming donations of food, beverage, clothing, hygiene products, medicine. For more info or any questions, text 0917-5273616

12. Donations to Persons with Disabilities (PWD):
Bukang Liwayway Home - 945 Arlegui St. Quiapo. Call Mayette Garcia at 7225614 
Office of Sinagtala Homes for Boys & Girls - Provident Bldg. Annapolis St. Greenhills, San Juan. 
DLS-CSB - Taft Ave. Manila - Please indicate for SDEAS, c/o Giselle: 0917-5008836
Bahay Biyaya - 8 St. Michael St. New York Ext., Cubao, Quezon City, c/o Richard: 489-1572
Malaria Bldg. - Brgy 185 Malaria Bldg, Lagro, Kalookan (past SM fairview, near Del monte) c/o Dolly: 0928-7721108
For updates: http://www.facebook.com/l/c5538;www.deaf-benildeans.blogspot.com/ 
Pls. understand that PWD can't get relief through regular relief ops. They can't fall in line or be part of the crowd since they have limited mobility or information access.

13. Kindermusik's Teacher Jeannie & Co.- now collecting relief goods
Kindermusik studio:  Regalia Park Towers, 150 P.Tuazon cor. EDSA, Cubao. For more details on how you can help, please contact 913-5124; 0917-5368745

14. PGH - In dire need of expressed breastmilk. They will process donations and bring to evacuation centers. Many babies in the centers are suffering from diarrhea due to formula feeding (mothers are too stressed to nurse). Please contact Dra. Silvestre in PGH. Or Lita Nery 0918-5557565, 0918-5557565.
You may also go the PGH Milkbank at the 4th floor. Call 554-8400 loc. 3409. Ask for any NICU fellow.

15. "Donations On Wheels"
If you have donations to give but no means to transport (cash/clothes/ food/hygiene prods), pls. contact: Raine - 0917-7974098, Meg - 0932-6991794, Gerald - 0918-9791229.  They will deliver your goods to a relief center! Delivering HOPE to the Hopeless! (Metro Manila Area only. They will coordinate for trucks if needed for big hauls.)

16. Rone Valles - You can bring something prepared (cooked/ready-to-eat) to: Casa Verde, Lanuza Ave. Pasig before 11am tomorrow (Oct. 2). If not individually packed, send plates, cups and utensils. Please text Rone at *********** for coordination. Please inform her of the quantity of your donation.


17. San Antonio Church - relief operations to deploy trucks to Marikina at 3:30pm, Oct. 3. Pls. help out with goods and vehicles.

18. St. Alphonsus Mary de Liguori Parish Church, Magallanes - appeal from Fr. Benny Tuazon: 2,000 families in Malibay, Pasay need Biogesic (paracetamol), rice, canned goods, sugar, coffee, noodles and drinking water.

19. Grace To Be Born Shelter - 53 Dr. Sixto Antonio Ave. Poblacion, Pasig c/o Liz Franco:
As of Oct. 5 - There are now 9 babies orphaned by Ondoy.  Now collecting: Bonna infant formula, diapers, clothes, blankets for 9 babies. They are 3 weeks to 8 months old & desperately need your help. 
Text 0917-8129283 to coordinate drop-off / pick-up of supplies; or you may choose to go to the shelter.



20. The Hare Krishna food for life foundation is targeting to feed at least 500 families affected by Ondoy for AT LEAST ONE MONTH, 3 TIMES A DAY! 
They need raw ingredients such as:  monggo beans, bigas (rice), malagkit (glutenous rice), white beans, flour, brown sugar, elbow macaroni and tomato sauce. Please text Pio Baquiran at 0905-2652688 or send to Banuyo St., San Antonio Subdivision, Makati.

21. Mega Tent - #30 Meralco Ave. Ortigas, Pasig City
Still operational as relief center. Donations will go to the evacuees in Ultra.  In need of more volunteers.

NBS Foundation (National Bookstore) will donate P5.00 to the victims of 'Ondoy' for every Facebook fan or Twitter follower NBS has. If you want to help make a difference, tell all your friends and tell them to tell all their friends!

PAWS - opening its doors for homeless dogs & cats that were affected by typhoon Ondoy. 
Please have a heart and extend a helping hand to the innocent animals. You can also help by donating dog/cat food and cages/shelters with roofs. The shelter is located at: Aurora Blvd., Katipunan Valley, Loyola Heights Q.C. Telefax: 475-1688.

Another list here: http://www.yanswersblogph.com/b4/2009/09/29/how-can-we-help-victims-of-typhoon-ondoy/




I am re-posting below the list of drop-off centers and help lines.

MALLS AND COMMERCIAL OUTLETS

Aranaz Stores (Rockwell & Greenbelt) – accepting donations of any kind for Payatas communities

Coffee Bean & Tea Leaf (all branches) – canned goods, water, clothes, blankets, towels, medicine, and emergency supplies (no cash)

LUCA stores (Rockwell, Shangri-la, Eastwood, or GA Towers) - Send your old clothes & donations (no cash pls)

MOONSHINE boutique (Rockwell) - accepting relief goods to help Ondoy victims in Marikina and Cainta.

Papemelroti stores (91 Roces Ave. / Ali Mall Cubao / SM City North EDSA / SM Fairview / SM Megamall / Glorietta 3 in Makati / SM Centerpoint / SM Southmall) – accepting relief goods (canned goods / milk / bottled water / clothes – NO CASH pls.)

PowerPlant Mall – accepting donations for ABS-CBN Foundation. Drop-off at Admin Office, P1 level.

Team Manila stores in Trinoma, Mall of Asia, Jupiter Bel-Air and Rockwell shall be accepting relief goods (Canned Goods, Ready-to-drink Milk,Bottled Water and Clothes) for distribution by Veritas.

Starbucks Coffee is also accepting blankets, rice, instant noodles and bottled water. These items will be delivered to Ateneo de Manila University.

GOVERNMENT/RELIEF AGENCIES/ OTHERS

AKBAYAN - taking donations, call 433-69-33/433-68-31 to donate or volunteer.

BAYAN MUNA – bring donations to 45 K-7th St.. Bgy. West Kamias, QC. Tel 921-3473

Move for Chiz – asking for volunteers at Bay Park Tent, along Roxas Blvd., beside Max Restaurant and Diamond Hotel in Manila, or at Gilas Minipark at Unang Hakbang St., Gilas Q.C.

Worldvision Foundation – accepting donations/volunteers to pack relief goods in QC. For $ donations, BPI: USD acct #4254-0050-08

Philippine National RED CROSS – click here for various ways to donate.

Sen. Kiko Pangilinan is accepting donations @ AGS Bldg Annex, 446 EDSA Guadalupe Viejo. Contact Vina Vargas at +632917-8081247

WITHIN METRO MANILA

Makati

Assumption College (San Lorenzo Village) – Please drop donations off at the AC guardhouse.

Binalot (Greenbelt 1) – call Tetchie Bundalian at +632922-8573277

Whitespace (2314 Chino Roces Ave. Ext.) – Makati drop-off for relief goods

Mandaluyong/San Juan

CFC Center Ortigas (right side, immediately after you come down EDSA flyover) – open for donations in cash or kind. Call +632-7270682 to 87 or text +632922-2542819

La Salle Greenhills – drop off your donations (clothes, food, etc) at Gate 2 on Monday, Sept. 28, or volunteer from 9am to receive, sort, repack the donations.

Xavier School – canned goods, bread, noodles. Please bring to Multipurpose Center (MPC).

ICA, Greenhills - Accepting donations and open to volunteers

Manila

Caritas Manila Office (Jesus St., Pandacan Manila near Nagtahan Bridge) - call +632-5639298, +632-5639308

MINISTOP IBARRA (Espana cor. Blumentritt, Sampaloc Manila) – Food (non-perishable goods only) Clothing, Medicines, Beds, Pillows, Blankets, Emergency Supplies

Muntinlupa

Hillsborough Village Chapel – Water, blankets, shoes, and clothes. These will go to families whose houses were washed out in the nearby sitios.

Paranaque

Operation Rainbow (Zac Faelnar Camara) at Ayala Alabang Village - needs Canned Goods, Ready-To-Eat Food, Bottled Water, Ready-To-Drink Milk/ Juice, Clothing, Blankets, contact (+632-4687991)

Playschool International (47 Ghana St., Better Living Subd., Paranaque) - open to receive donations (NO CASH, PLS) for relief goods. Please feel free to send your donations there. Teachers/staff will coordinate sending these to the centers.

Pasig

Miriam Quiambao – drop off point: One Orchard Road Building in Eastwood, or message http://www.twitter.com/miriamq for more details.

Relief Efforts for Pasig at Valle Verde 1 Village Park – contact +632916-4945000, +632917-5273616

RENAISSANCE FITNESS CENTER (2nd Floor, Bramante Building, Renaissance Towers Ortigas, Meralco Avenue) – Donations can be brought starting Monday, Sept. 28/9am – 7pm. Contact Person: Warren Habaluyas (+632929-8713488) or email at luzonrelief@gmail.com

Quezon City

ABS-CBN through Banco de Oro account number 56300-20111; account name: ABS-CBN Foundation Incorporation (NOTE: This account # needs verification because on the ABS-CBN Foundation website, the account # is 5630060113)

Ateneo de Manila University – cooked or ready-to-eat food, clothes, medicine, blankets, water. Donations may be dropped off at the MVP, University Dorm, or Cervini lobbies.

Ateneo School of Medicine and Public Health - accepting donations of medicines. A center in Pasig has more than 1,000 evacuees, mostly kids suffering from colds and fever. Call Louie Montalbo: (0918) 936-2095.

As of Oct. 3 - ATENEO COVERED COURTS TO RE-OPEN TODAY, 11 AM. Send goods and volunteers there.

Citizens Disaster Response Center (CDRC) – Relief goods for typhoon victims being accepted at 72-A Times St., West Triangle, QC. Tel (+632-9299820/22)

Erica Paredes (Katipunan), +63917-4741930 – they need bread, packed juice, sandwich filling (tuna, chicken, anything) You can help her make them, deliver the sandwiches to her house, or help her distribute! Call for more details.

Manor Superclub (Eastwood City) – will accept goods and other emergency items starting Sunday, Sept. 27, at 10 am.

NoyMar Relief Operations – contact Clare Amador (+63928 520 5508) or Jana Vicente (+63928 520 5499). Drop-off for relief donations is at Balay Expo Center across Farmers Market Cubao. 8am – 9pm throughout the week until further notice. Donate drinking water, old medicines, clothing, blankets, canned goods, noodles. Volunteer to man stations and repack food.

Our Lady of Pentecost Parish (12 F. Dela Rosa corner C. Salvador Sts., Loyola Heights, Quezon City) – call +632-4342397, +632-9290665

Philippine Army Gym (inside Fort Bonifacio) or GHQ Gym (Camp Aguinaldo) - now distributing donations for Ondoy Victims.

Radio Veritas (Veritas Tower West Ave. cor EDSA) – call +632-9257931 to 40

Tulong Bayan, Cubao – needs clothes, salt and cooking oil in sachets: 0908-6579998, 0939-3633436, 9137122

UP College of Arts and Letters (Diliman) – Hotline: 09296454102 (Prof. Roselle Pineda). Look for: Guard on Duty (in UP CAL). Operations: 24 hours until Wednesday, Sept. 30, tentatively. Donate medicines, clothes, blankets, food to be distributed by Citizens’ Disaster Response Center.

WITHIN THE PHILIPPINES

MyAyala.com site for Jesuits (from Fr. Johnny Go) – You can use your CREDIT CARD and donate ONLINE. Go to www.myayala.com/sjph/. On the line “I would like to donate to:”, write “xs4ondoy“.

Red Cross Load Donations – Right now the easiest way to make donations from the seat of your chair is via mobile phone load. The Red Cross Rescue and Relief Operations. To donate, text RED and send to 2899 (Globe) or 4483 (Smart). You can donate 1, 5, 10, 50, 100 and 300 pesos.

TxtPower – now accepts donations via SmartMoney 5577514418667103, GCash 09179751092 and Paypal.

OUTSIDE THE PHILIPPINES

Ayala Foundation USA – click on their DONATION PAGE. Look for the link “partners’ profile and projects“, look for “Browse Organizations” dropdown menu and choose PHILIPPINE NATIONAL RED CROSS.

MyAyala.com site for Jesuits (from Fr. Johnny Go) – You can use your CREDIT CARD and donate ONLINE. Go to www.myayala.com/sjph/. On the line “I would like to donate to:”, write “xs4ondoy“.

Worldvision Foundation – For $ donations, BPI: USD acct #4254-0050-08

This list was lifted from Fran as compiled by her friend, Jane, who will post her updates here. Much appreciated ladies!

Another blog I follow, Market Manila, has been involved in feeding programs and has already mobilized distribution of goods and cooked meals and appealed on his site. Learn more about it here and here.


The arrival of "Ondoy/Ketsana" was indeed a great equalizer, as quoted from Ricky Lo's article in the Star today, "sparing neither rich nor poor, neither the famous nor ordinary mortals." I purposely did not post pictures as they are too depressing. Just watch the news.

* As I was updating this list, a thought just came to mind, and maybe this was a sign for a bigger purpose...that I have reluctantly stored mine, and my kids' outgrown clothes over the past two years and always undecided as to how I can dispose them.  Then my boy's school is having a garage sale in a few weeks so I thought, "yes, THIS is the time".  Then came Ondoy. Instead, what took me two years have turned into minutes of quickly re-packing without hesitation, and decided to bring them all to ICA (my alma mater), plus packs of mamon tostado. Now I know the most needy among the children will receive them.

I believe our small gestures of compassion will go a long way as we continue to pray, do what we can to help, and hope for better days ahead.

Feel free to re-post link, and maybe share your contacts and add more to this list by leaving me feedback.

Miso Soup for the Soul

A hot comforting soup on a chilly, rainy evening is always the way to go to complement your dinner.  And the other night, we had our favorite Japanese broth -- miso soup.

I mentioned in earlier posts when we dined at Kyoto Jack and Sugi, that my son loves miso soup. And whenever we order bento meals, he always gets the accompanying soup, or hubby just makes an extra order especially for him. Most find it odd for a 5-y.o. boy to really like miso soup, and my mom was one of those pleasantly surprised by this. So when she knew about this, she prepared the soup during one of our regular Sunday lunches at their place.  She even showed me the instant miso pack she bought and the other ingredients that go with the soup, so I can buy them and have the soup anytime at home. It's very simple and cooks in no time.  That's something I, even you, can definitely do!

On the list are:  the nori -- toasted seaweed sheets, miso paste, and tofu. Spring onions and kombu (dried kelp) are optional.  There is quite a selection of nori at the grocery so get what you like, just read the labels and description since there are varieties which are flavored or seasoned. The one I got did not indicate either.

I found only one brand of miso paste in Unimart, pricey but well worth it at P181.50 for a tub. Though different from what my mom bought, this one tastes so much better :-)

Miso, as described on the label, is made of 'fermented paste of soybeans and rice, with salt'.  This brand is also seasoned with bonito fish and seaweeds.  I know that bonito flakes make the base of basic Japanese soup stock or dashi. And this tub is blended with it so I guess that's why this brand is really flavorful and tastes 'authentic', as good as the ones we order from Japanese restaurants -- even better than some I've tried! You can read the contents on the label above.

This is the tofu I always buy, 'coz it's the only one I know, and the only one I ever tried since this is what my mom use to make her fried breaded tofu.  As directed on the pack, cut this across, piercing through the plastic wrap, then slowly squeeze out, slice, and dice, ever so gently.  Tofu is so delicate you know. For this batch, I just used half.

Cut some strips of nori, save some for later (and chomping a few as you cook, yum!) .  Then boil approximately 1 liter of water in a saucepan, cover.  As soon as the water bubbles, scoop 2 to 2 1/2 tablespoons of miso paste into the boiling water and mix until well dissolved.

 

Drop some diced tofu and a few strips of nori.  Simmer for a minute. Serve hot. Top with more strips of nori, and garnish with chopped spring onion if desired.  This simple, savory soup serves 4.

I'm sharing with you a recently discovered site, Sense and Serendipity, where I found not only some hearty soups, but many healthy, inspiring dishes as well.

So, what's your comfort soup?

Related post:
Try my Roasted Butternut Squash & Carrot soup too!

Silly Faces That Make My (so, so) Day

Kids can make such funny, silly faces, act silly, and say some silly stuff.  Whatever 'silly' they do, they never fail to perk up even my dullest of days.  After my 'serious' 4-part nutrition series, let me take a breather and have something to smile about on this weather-crazy, sunny-rainy day.

The many faces (and poses) of the boy and the girl of the house.

Angry (?) ...

Sad...Happy...

 

Scary-angry (?)...

Happy-cute...

Now, still making faces and chatting away with the girl on the mirror...

Then some crazy antics...

And they just can't stop posing for the camera! :-)

Talks on Wellness & Nutrition, part 4

Part 4 -- the last in this series on wellness and nutrition. Wow, I could not believe I was able to compose this series of posts in one week! This is a feat for me as I am used to writing only once a week (twice at most) and posting on a Friday. 

I am proud to say that this is a labor of love for the benefit of my DML Montessori family, as this will also be published in Bambini, the school's official newsletter. As mentioned in part 1, this very informative seminar was organized by our PTA and there will be two more parent seminars in the offing. And as part of my commitment to the group, you can expect future posts about the upcoming talks as well.

This concludes my four-part blog series.
Part 4 - Talk and Slide Presentation by Dr. Nina Sy-Quia Sioson, MD, DFM, MSCN

How Antioxidants Work

1. Antioxidants work in synergy, not effective when taken singly
2. Help reduce the progression of disease, they cannot prevent it
3. Cannot replace a balanced diet
4. No study justifies benefits of having mega-doses (10x above RDA)
5. Can cause harm if not taken properly
6. Being 'natural' or 'herbal' is not synonymous with 'safe'
7. Controls formation of free radicals

First of all, what are Free Radicals anyway?  I apologize for missing this important explanation by the doctor as I was taking too much photos at that time, and so, I took the liberty of researching about it, here is an interesting site that explained it in simple terms, and to quote from another site:

"Free radicals are atoms or groups of atoms with an odd (unpaired) number of electrons and can be formed when oxygen interacts with certain molecules. Once formed, these highly reactive radicals can start a chain reaction, like dominoes. Their chief danger comes from the damage they can do when they react with important cellular components such as DNA, or the cell membrane. Cells may function poorly or die if this occurs. To prevent free radical damage, the body has a defense system of antioxidants."

Therefore, the formation of free radicals "can cause cellular damage" which may lead to infections and heart disease. Here you can find what causes the formation of free radicals, such as exposure to certain chemicals, pollution and radiation, and cigarette smoke.

Most commonly known Antioxidants:

* Vitamin A, and Carotenoids - carrots, squash, broccoli, tomatoes, bright-colored fruits & veggies
* Vitamin C - citrus fruits, green leafy veggies, strawberries
* Vitamin E - nuts and seeds, whole grains, liver oil
* Selenium - fish & shellfish, eggs, garlic

Glutathaione and Superoxide dismutase (SOD) are also considered antioxidants.


Tips to Healthy Eating

The doctor gave very useful and simple tips that we can all apply on our day to day meal planning, cooking techniques and eating habits.

• 3B's:  Boil, Broil, Bake - one of the best ways to cook is in a turbo broiler, as the fats drip out
• Limit frying
• HMV - Healthy choices, Moderation, Variety
• Breakfast, Lunch and Dinner (imagine this in an inverted pyramid) - as the saying goes, "Eat breakfast like a king; lunch like a prince; and dinner like a pauper."
• Season in the kitchen, not on the dining table - this will help control your salts
• Use your hand - a way to control portion of your food

While Dr. Sioson explained the portions using our hands (as I illustrated in part 3), with a fist size equivalent to one (1) serving of fruit, everybody in the audience were already comparing how much, or how little, they should be eating based on their hand size, so it was such a fun revelation for all of us!

Here are more portioning guides:
1. Fist Size = estimate for 1 cup veggies; 1 serving of fruit (medium apple, orange, 1/2 cheek of mango)
2. Deck of Cards = estimate for 3 ounces
3. Matchbox Size = estimate for 1 ounce
(guide 2 & 3 is for servings of meat or fish cuts, cheese, tofu, beans/legumes)
4. Special Drinks (servings) per Day - 1 serving for women; 1 - 2 servings for men

• Red Wine = 5 oz. / serving
• Hard drinks = 1 shot / serving
• Beer = 12 oz. / serving

Cardiovascular Exercise

Aside from having a healthy diet, we are all encouraged to do some forms of exercise.  For busy parents like myself, it is a luxury to be able to enroll and hit the gym, or indulge in a sport.  And so the simplest, most convenient way, especially for women, is 'malling'!  Going to mall (read: malling = walking) is considered a work-out already so let this serve as an encouragement for everyone that getting a bit of exercise is something you don't have to do in a gym.

For people who plan to begin an exercise regimen from a sedentary lifestyle, myself included, the doctor advised a gradual build-up starting with 30 minutes a day.  You can also break your work-out in different times of the day:  A quick 15 minute leisurely walk, at the mall or elsewhere, is a good start, and increase weekly up to 1 hour. This means window shopping only --  no stopping in stores, then increase your speed.  However, if you cannot commit to an exercise routine, then don't start it.

Did you know...?

... soda (soft drinks) are high in phosphates and depletes calcium stores in the body

... taking Vitamin E + Gingko Biloba + Aspirin = Blood thinner, which can cause bleeding

... Kava-kava is an anti-anxiety herb, but has a negative effect on the liver

... hypertensives should lower salts and fats intake

... seasonings and ketchup are high in sodium

DML sisters and parents checking out food supplements, sponsored by ABW and CranUTI, free samples were given out as we ended the talks

I know I missed quite a lot of important health tidbits during the course of the seminar and so I hope I that even with just these highlights (spread in 4 parts!), this series was able to enlighten you. Many thanks to our esteemed resource speakers and hardworking organizers from DML.

If you have anything you wish to share or clarify, or even correct any of the info presented here, please leave me a feedback as I will greatly appreciate them.  'Til the next seminar!

Go back to Part I here.
Nutrition in Life Cycles (part 2)
Healthy Lifestyle & Nutrition (part 3)

Talks on Wellness & Nutrition, part 3

"Wellness is the interactive process of becoming aware of and practicing healthy choices to create a more balanced lifestyle."  It is a very simple philosophy yet it is so difficult to achieve, especially in this age of instant food, video games, quick-service restaurants, and a multitude of food supplements in the market today.

Photo from www.healthadvanced.com

Before we could even begin on this journey to wellness, a thorough self-evaluation is required to be able to find one's ideal combination of diet and physical activities to reach the pinnacle of good health.

"Healthy Lifestyle Through Proper Nutrition"
Part 3 - Talk and Slide Presentation by Dr. Nina Sy-Quia Sioson, MD, DFM, MSCN

This is the third part of my special feature on the parent seminar I attended at my son's school, DML Montessori.  The invited speakers, Ms. Joan Sumpio (from part 1 and part 2) and Dr. Nina Sioson, shared so much about nutrition and wellness that even after two posts, I am only half-way through my notes with a wealth of information that I have gathered.  But I guess the more important thing now is how I would be able to apply what I've learned in my daily family life. So on to Dr. Sioson's presentation.

First is self-assessment. Many of the parents in the audience found themselves wanting of diet solutions. Now for those who know how I look would probably slap me silly for even considering taking these self-assessment and measurements below. Believe me, I also need to do this as I am trying, all my life, to gain weight!  And I really don't feel physically fit at this point in my life so I need this guide.

What shape are you?

Measure yourselves and get your BMI (Body mass index is defined as the individual's body weight divided by the square of his or her height), as instructed below.  This way, you know where you're at, and your wellness and nutrition plan will then follow.

You can also check this site to enter your weight and height and automatically get your BMI.  So, are you 'normal', 'underweight', or 'obese'?

Dr. Sioson also correlates maintaining a healthy weight with normal blood pressure. As your weight goes up, your blood pressure usually follows.  And to prevent having high blood pressure, aside for watching your weight, a good balance of exercise and nutrition is vital.

120/80 = maximum bp

Blood pressure below 120/180 is considered optimal for adults.  At 130/85 or higher is considered elevated (high).

What's in the food we eat?

To better illustrate this, Dr. Sioson presented the main components of what we eat and how it affects our body and craving for food.

1. Carbohydrates - main source of energy; should comprise 55% - 60% of our daily intake
(remember the food pyramid in part 1?)

• Simple sugars - ideally, have 2 to 3 servings of fruits a day
• Go for more complex carbs
• Eat fruits in their natural state rather than juicing it - for better control of sugar content

How to measure:   1 serving = 1 fist size (use your own fist as a guide)

2. Fiber - it's a substance in plants; it aids in digestion; 25g - 30g per day is recommended
You can get fiber from whole grains, beans, nuts, fruits and vegetables. There are two types, and it's best to have a combination of both:

• Soluble Fiber - retains water and turns into gel; delays absorption of fats and sugar, i.e. oats, lentils, nuts, some fruits and veggies
• Insoluble Fiber - produces bulkier stools; speeds up elimination, i.e wheat bran, whole grains, some veggies
• Other benefits (see slide below)

Dr. Sioson, however, warned that taking supplements together with fiber will hold back absorption of your supplements.  So it would be better to take them at different times during the day. Moreover, too much fiber "can cause both diarrhea and constipation".

3. Proteins - major component of muscle, bones, hair, nails, and other organs; vital for growth and repair; building blocks of body chemicals; should comprise 10% - 15% of our daily intake

As questions regarding vegetarians were raised, the doctor pointed out that their protein will mainly come from their consumption of grains like rice, and legumes.  But in terms of amino acids, animal protein remains superior.

4. Fats - major kinds of fats we eat are saturated, monounsaturated, polyunsaturated and hydrogenated (trans fatty acids)

• Saturated fats - found in animal products, i.e. butter, cheese, whole milk, ice cream, fatty meats
• Omega-3 fatty acids - found in oily fish like salmon and cod, and flax seed
• Trans fatty acids - found in fried foods, margarine, commercial baked goods and processed foods (used to prolong shelf life)

 (HDL - good cholesterol; LDL - bad cholesterol)

Again, we were all reminded to read labels. Especially take note of products claiming "Zero Trans fat". According to Dr. Sioson, products can claim "0 Trans fat" if it contains less than .5 mg per serving.

Did you know...?

... taking too much fiber by the elderly will give them a tendency not to move bowel, or slow down movement

... having a 'Low-carb-High-protein' diet may harm patients with pre-existing kidney disease

... a low-fat diet is not safe for everyone as it should tailor-fit the needs of the individual

... complex carbs promote a feeling of fullness, prevents dehydration and reduces caloric intake

... the faster the oils become rancid, the better -- which means it's more natural

Speaker 2 - Dr. Nina Sy-Quia Sioson, MD, DFM, MSCN
Diplomate in Family Medicine with Master's Degree in Clinical Nutrition.  She is a Nutrition Support Consultant at The Medial City, St. Luke's Medical Center, and The Health Cube. A volunteer at the Carewll Cancer Foundation; a member of the Medicine Faculty at the Ateneo School of Medicine and Public Health; Secretary and Head of the Committee on Continuing Professional Education of the Philippine Society for Parental and Enteral Nutrition.

Continued:  
About antioxidants & Tips to Healthy Eating (part 4)
Read back:
Talks on Wellness and Nutrition (part 1)
Nutrition in Life Cycles (part 2)

Talks on Wellness & Nutrition, part 2

"Kain lang ng kain (just keep eating)...you're eating for two" is always the line that pregnant women hear from well-meaning family and friends -- I myself did not escape this prodding. There's really no question when it comes to eating right during pregnancy as wellness begins from the womb. And now, to continue the series on wellness and nutrition, here are the highlights on Nutrition in Life Cycle.

Here I was "eating for two", on my 5th month with my second child
 

Part 2 - Talk and Slide Presentation by Ms. Joan Sumpio, RND, FPAN

Nutrition in Pregnancy to Infancy

Each stage of our lives require specific nutrients to sustain our growth, development, promote wellness and prevent diseases. And it all starts during pregnancy. Based on the presentation by Ms. Joan Sumpio, aside from the normal requirements for the mother's health, pregnant women requires certain nutrients to meet the needs of the growing fetus, and building reserves in preparation for delivery and lactation.

These are:
* Protein
* Vitamins A, C, B1, B2, B3, Folate, B6
* Minerals such as Calcium, Iron, Iodine, Zinc and Selenium.

During my own pregnancy, I was taking vitamin supplements like Trihemic and Caltrate Plus, as prescribed by my OB-Gyn, aside from drinking at least one glass of Anmum (chocolate) milk each day and downing lots of water to prevent pregnancy-related conditions such as constipation and U.T.I.

Ms. Sumpio also listed the positive effects of good nutrition on the mother and infant (see slide below), and on lactation. That is why, the increased needs for nutrients "has to cover the needs for producing and secreting the milk" and "for wound healing and physical and emotional activities in caring for the child."
 

She also pointed out the importance of water as 87% of the volume of breastmilk is water.  I believed this to be true since I quickly recalled my own post-partum diet consisting mostly of:  soupy dishes prepared Chinese-style (like lapu-lapu fish soup, pigeon adobo), blood tonics and broths from Chinese herbal concoctions (which smell and taste terrible!), and gallons of water and fruit juices, all for at least one month after birth. I was confident that this kind of diet really helped me produce better quality, and quantity, breastmilk as I lasted 18 months of breastfeeding my second baby (12 months of which are exclusively on breastmilk).

Infants, aside from breastmilk, require appropriate supplementary feeding with gradual introduction of solid foods influenced by:  Nutrition, and Physiological Development  (secretion of enzymes for digestion, gastric acidity, maturity of kidneys).  You will see below some general expectations from a well-nourished baby.

Nutrition in Early Childhood to Adolescence

Early childhood is a critical stage where our child experiences growth spurts.  Thus, the challenge for us parents is to provide the best foods we can give in terms of nutritional value for optimal support of their physical and mental growth.  According to Ms. Sumpio, here are the basic needs for the kids' early years:

* Energy (calories per day) = age in years x 100 + 1000
* Protein - for demands on growth of  skeletal and muscular tissues and provide protection against infection
* B-Vitamins - for energy
* C - for formation of tooth structure
* A - for immunity, and for vision in dim light
* D - for the bones
* E - acts as antioxidant

It is a fact that during this stage, pre-school-aged kids get the most nutrients from the milk supplement we give them, aside from the solid foods and daily vitamins. So choose wisely -- read labels and compare milk brands, as mentioned in part 1 of this series.

The speaker also touched on the eating habits of the little ones and some common problems they may encounter. Please read the slides below, which clearly defined each one.

One tip she mentioned, which I am practicing, is to give your kids probiotics.  Probiotics are "good bacteria for the intestinal tract...for better absorption" of nutrients, especially helpful if the child is not eating vegetables.  Part of our regular grocery items include Yakult, Dutchmill yoghurt drink (blueberry flavor), and Nestle Yoghurt with fruit bits.  Aside from the benefits we get from the "good bactaeria", they products all tastes yummy! It's best to find some that suits your family's tastes. Learn more about it here.

As children grow to adolescence, their eating habits significantly change and some socio-psychological factors causes this, as shown below:

With the teens' search for independence and being more conscious of their own body image, some common feeding problems occur:

* Meal skipping -- which may lead to hormonal imbalance; can result in irregular menstruation for girls
* Snacking
* Reliance on fast foods
* Non-traditional eating patterns (trying fast foods) -- can cause nutritional inadequacy which will lead to weight loss

Among children and teens, being overweight or obese is also a growing concern of late, and the simplest solution to prevent this is to make them more active and watch their diet.

Illustrated below are some activities that parents and children can do (as shown with energy expenditure per minute of activity):

Other activities you may enjoy doing are:

* Running = 6.6 - 9.1 cal / min.
* Cycling = 3.2 - 4.4 cal / min.
* Weight-lifting = 5.7 - 7.8 cal / min.

It was concluded that among the popular sports activites, basketball has the highest energy expenditure per minute.

Before the first speaker ended her talk, she presented an overview of the leading causes of death in the country.  It was not surprising that heart disease tops the list.  And the Filipino diet does reflect this.  The findings made me all the more convinced that I have to re-evaluate and properly plan the meals I prepare for my family since the most recent blood test and check-up that my hubby and I took showed us having high (bad) LDL cholesterol and triglycerides.

A fun way to illustrate what our food choices contain was through a simple game of guessing how many calories are there in some of our favorite fast food dishes.  And here are the eye-opening results:

* Pizza Hut Spaghetti with Meatballs = 850 calories
* Taco Bell Taco Salad with Salsa = 850 calories; 60 mg cholestero; 52 gm fats; 1780 mg sodium
* Wendy's Chicken Club Sandwich = 470 calories; 70 mg cholesterol
* Burger King Double Whopper with Cheese = 960 calories; 195 mg cholesterol; 63 gm fats; 1420 mg sodium
* Kentucky Fried Chicken Hot & Spicy Chicken Breast = 530 calories; 110 mg cholesterol; 35 gm fats; 1110 mg sodium
* Subway Tuna on Wheat = 542 calories; 36 mg cholesterol; 32 gm fats; 875 mg sodium

Now wouldn't you think twice before ordering? (Too bad I missed the slide showing how much calories and sodium our favorite McDonald's burger sandwich contain)

Here are some of the surprised parents and DML sisters during the guessing game

Did you know...?

... Stroke and Cancer is the second and third (respectively) leading causes of death in the country; Diabetes is 9th

... Carotenoids may help in the prevention of certain degenerative diseases

... double fiber loaf, raisin bread, wheat pandesal and wheat loaf are considered healthy breads

... high consumption of fatty foods may reduce both cognitive function and physical endurance

... the more usage (and re-heating) of used cooking oils, the more de-natured the oil gets which can be unhealthy

... Riboflavin may help prevent migraine headaches in certain individuals

... Alfalfa, Barley and Wheatgrass are considered powerful antioxidants; taking barley makes you feel full

... darker-skinned individuals take longer to convert vitamin D


Continued:  
Healthy Lifestyle through Proper Nutrition (part 3)
Antioxidants and Tips to Healthy Eating (part 4)
Talks on Wellness and Nutrition (part 1)

Talks on Wellness & Nutrition, part 1

"You are what you eat."  I've read this saying hundreds of times and I know this is true. Our health and well-being not only depends on what we do to keep fit, but more importantly, what we feed our bodies. And in recent years, people grew more and more conscious about eating and living right, to enjoy longer, healthier, happier lives.  Being well-informed is also key.  And the more we know about the foods we eat, the better the choices we make in providing a balanced diet for ourselves, and for our families.

Last Saturday, I attended a talk on wellness and nutrition at my son's school.  This is the first of a series of parent seminars organized by the PTA of DML Montessori School in New Manila, Quezon City.  The two-and-a-half-hour talk proved to be very informative and enlightening, fun and full of surprises as well.

In the course of the presentation, several food and diet issues made quite an impact as I noticed the positive responses from the audience. After trying to take as many pictures, and scribbling down notes at the same time, you can just imagine the information overload I had that morning. As the first speaker remarked, "pang isang semester" sa dami ang topic outline for discussion (the length of the topic outline is good to cover one semester). And I am still overwhelmed just looking at my notes, and honestly, quite confused up to this point as to how I will be able dissect all of it and share them with you.  I thought it would be best to break this in three parts...let's see how this goes.

I can only hope that after reading this, you may gain the same appreciation I had from that very educational talk. It was truly an opener for me, since as a homemaker, I am the main meal planner for my family. And so the pressure mounts -- time to re-think my grocery list, food and supplements choices pronto!

So here's my best effort to outline what I have learned, in bullets and vignettes from the slide presentation, and some trivia in between.

"Wellness in Our Children, Wellness in Our Family"
 Part 1 - Talk and Slide Presentation by Ms. Joan Sumpio, RND, FPAN

Read this basic Nutritional Guide, from the presentation of J. Sumpio

Our first speaker, Ms. Joan Sumpio, talked about the basics of nutrition, how to read nutrition labels, nutrition in life cycles, and foods that prevent diseases.  As a registered nutritionist-dietician, she stressed the importance of eating a variety of food, reading labels, and understanding how nutrients function in our body.

Nutrition Facts / Food Labels
1. When buying food, especially in the grocery, do spend time to read the labels
Note the serving size and RDA (recommended daily allowance) as an indicator if one is getting enough of the vitamins and minerals.  Also consider needs by age.

2. Nutrition charts are "tools for consumers", to know exactly what we are getting from the products we purchase
Note artificial sweeteners and caffeine, take with caution for kids.

3. Labels indicate differences in nutrition content = always check different brands and compare
Nutritional content and Taste are the main factors when buying, especially for children.

4. Fortified foods - this means manufacturers are putting back some nutrients that were lost during the manufacturing process
Note products in the market today, like powdered juices, cookies and cereals which are now fortified with vitamins, and iron, and this adds value to the food

Sample comparative label with Tiger milk cookies and another brand

Below is the classic Food Pyramid to guide us with our daily food consumption and achieve a balanced diet.

(Food pyramid image lifted from the web)

Even after reading the labels and finally choosing which brand offers the best in terms of nutritional content, more often than not, it's the better-tasting brand that makes the cut.  No matter how loaded with vitamins and minerals some brands may claim to be, if it doesn't taste good, it will not be preferred. And most especially among kids, "taste is a big factor for acceptance", she said, and particularly with their milk. So the challenge really lies with the food manufacturers to produce highly-nutritious, safe, and tasty food and beverage that will appeal to the general public.  Healthy food CAN taste good.

A perfect example of a good-tasting bread is this new Walter Double Fiber Wheat Bread with Apple Fiber.  I personally prefer this brand when buying our loaf bread, pandesal, and sugar-free loaf.  Thank you for the free samples at the venue!  :)

DID YOU KNOW...?

...the longer you breastfeed, the less nutrients is given to the baby (although the recommended period is from birth up to 2 years)

...Calcium is not just for bone building but also acts as heart support for active kids

...Soluble fiber is the specific type of fiber that protects against heart disease

...hard boiled egg daily for kids is OK

...mackerel has higher omega-3 content than tuna

...we should limit intake of sodium (salts) to 1 teaspoon = 2400mg per day

...that 3/4 of cholesterol is produced by our body, and 1/4 is from intake (of food)

...one out of 5 (1:5) females have U.T.I. (urinary tract infection)


Speaker 1 - Ms. Joan P. Sumpio, RND, FPAN
Registered nutritionist-dietician of UST.  Head of the UST Hospital Dietary Department; a visiting nutrition consultant of Metropolitan Medical Center; a fellow of the Philippine Nutrition Association. Currently the Senior Nutritionist of Kraft Foods Philippines.
She was given the Philippine Association of Nutrition Fellow Award in 2002 for contributing significantly to the advancement of the profession of Clinical Nutrition and Dietetics.



Series continued here:
Nutrition in Life Cycles (part 2)
Healthy Lifestyle & Nutrition (part 3)
Antioxidants and Tips to Healthy Eating (part 4)

Stress and Organized (?) Clutter

It's been a crazy week for me even as we just had a 3-day weekend as August closed. The week was peppered with doctors' visits, usual errands and scheduled kids' activities, wedding planning updates for clients, baby shower for 3 friends (one of whom was rushed to the hospital after experiencing contractions as we end our dinner, and has given birth the morning after!), mini-reunions and a school seminar tomorrow!  This is not my typical week, and the stress is quite different this time. I am still wishing for that long-overdue day at the spa. And now, the once invisible pieces of clutter, are beginning to mushroom around "my space" and are harder to ignore. Time to de-clutter and de-stress! Oh when, oh when will it be?

A mish-mash of files, cookbooks, albums and displaced board games on the shelf that I have overlooked for quite sometime now

I will keep this short and just decided to give you a peek into my world with random shots of what my hubby calls "organized kalat" (clutter) around my work space. It's contradicting, I know, but I believe I am not alone in having these pockets of chaos around our so-called sanctuary that are screaming to be tidied-up, one space at a time.

THE DESK

The desk has permanent fixtures like our Samsung laser printer and dependable IBM X40 Thinkpad (where I write my blog; precious files and photos are stored).  Within reach are "migrant items" such as my cellphone, a thumb drive, calculator, and a few notebooks "neatly" stacked on the side.

If you look closely on top of the printer, there's a lone lost toy dinosaur waiting for his boy to claim him back and play with him again.

I will be lost without my hand-me-down Casio scientific calculator, who has been my loyal and trusty partner for almost 20 years!

Another displaced set of multi-colored metallic pens, shared by my kids, which seemed to have found a hiding place in my desk drawer

The drawer organizer tray filled with an assortment of super old and super new supplies:  Blast-from-the-past Hello Kitty stapler and Tuxedo Sam mechanical pencil

 from my elementary days which I treasure, and still use to this day!

 Part of the table clutter is my current fave Life Botanicals' Ginger Citrus hand lotion (a gift from my former boss), alcohol for my constant need to clean my hands, and some Sparx candy.  Oh, there's also a puncher peeking from the back, which I hardly ever use.

 Omnipresent digital camera -- Lumix TZ3 on stand-by for snapshots of whatever strikes me at any time of the day.

So there.  These are a few of the ever-changing "clutter" on the desk which may or may not add to my daily stress. What's littering your space lately?