Finding Zen in Your Daily Commute

Everyone seems to notice that Metro Manila traffic has gotten worse lately. Those who drive or take UV Express, Uber or the cab claim that getting to work takes them an extra 30 minutes as there are more cars traversing EDSA even after rush hour and as old shortcut routes courtesy of Waze are getting jammed by cars even on early mornings. The MRT is everyone's last option but it remains the fastest way to get from north to south and south to north if only it isn't unpredictable and overcrowded all the time.

You would not want to lose your cool in any of these situations. It's harmful to your energy and focus, which you wish to direct towards your priorities. So I'd like to share with you some of the things that I do (or have heard other people do) that work to bring some zen back to your daily commute:

1. Rise early

Waking up early allows you to have a few moments to spend quietly and complete your usual routine. It also gives you a good chance of getting to work or your appointment on time.

2. Listen to inspirational talks, audiobooks or daily reflections

Diffuse the noise outside and tune out of your cab driver's loud music by listening to talks or audiobooks that add to your knowledge and enrich your spirituality. I suggest loading podcasts such as the Zen Commuter by Thom Walters and audiobooks to your player over the weekend so you can set your good mood for the week.

2. Meditate

Still with your earphones on (and if you're not driving), you can take tuning out to a whole new level by listening to guided meditation exercises such as those of Bob Proctor's or with the help of mobile apps like Calm and One Touch (available on iTunes and Google Play).

3. Listen to feel-good music

As some of you might not be the meditative types, listening to the kind of music that calms you and helps you find your rhythm may be the best option.

4. Read

Reading a good book has become a luxury to most working folks like you and me. Those who take trains are in a better position to take this luxury as moving trains are more stable than moving cars. Remember, a good book can take your mind to places.

5. Breathe

Heavy traffic can cause your anxiety to build up. When we are constantly in a state of stress, our breathing becomes rapid and shallow, which may cause our heart rate to increase and eventually, lead to higher blood pressure and cholesterol levels. Taking in deep breaths through your nose and diaphragm can help decrease your heart rate and stress level, as well as  resume your body's processes. (Here's an interesting link: The Science of Stress, Heart Rate and Breathing.)

6. Pray

They say that calm and peace are not caused by the external environment but by one's internal reality. Praying helps us find stillness in urban chaos and hence, more attuned to the voice of the Supreme Being.

7. Practice mindfulness and compassion

In Thrive, Arianna Huffington quoted Tessa Watt in her forthcoming book entitled, Mindful London:

"Use the famous British queue---at the bus stop, post office, or shop---as a chance to slow down and practice mindfulness. Instead of letting the frequent wailing of sirens irritate us, we could use the sound to remind us to take a pause and notice the moment. At the traffic crossing, instead of being impatient for the green man, appreciate how the red man gives us a chance to stop, breathe and look around."

By being present in the moment, you can take a look at your fellow commuter not as that annoying smelly person who pokes your side with his bag but as another human being who has his own story to tell. You can choose to appreciate and bless them quietly or show some form of kindness to make them smile and think that the world is a better place.


Photo Credit:  collisionspecialiststacoma.com

FLOW Mystery Tour

Pretty Artwork at L!FE Yoga Center

Joining the FLOW's first Mystery Tour was a plan made on the spur of the moment. I wanted to do something different on a free Saturday that capped a 9-day novena, seeking "to begin a new life that will last forever." I wanted to be surprised.

Surprising the Spirit

The tour kicked off with a yoga class at the newly-opened L!FE Yoga Center at Eight Forbestown Road in BGC. Our tour guide and yoga teacher, Monica, glowed and radiated positivity. Her voice was calming and encouraging; she helped me find my core as I have not practiced yoga in the past few months. (I miss yoga!)

After doing a few poses, Monica taught our group a relaxing massage technique that we practiced on a partner. It was a good opportunity to pass on good intentions, unconditionally, to another person and receive the same in return. We concluded the session with a short ritual, forming a mandala, which represented our connectedness and collective ability to bless each other. Mandala, by the way, was the theme of the day's tour.


Surprising the Body

Healthy with a Kick!
Xavier has natural and organic pines, apple, banana,
ginger, and other greens

The Vegetarian Kitchen's Korean Bibimbap

After that quieting activity, we went on to a 3-stop organic food trip across the metropolis. From BGC, we headed to Kapitolyo in Pasig where we got our free Rawlicious smoothies, which had all that natural and organic goodness in a bottle.

After Rawlicious, we went to the Forest Food Fair at the Quezon City Circle where we had our "working" lunch. Our meals were prepared by one of the longest-running vegetarian restaurants in town, The Vegetarian Kitchen (est. 1990), and desserts were from Raw Yogini Sonia. I had a beautifully-presented and equally delish veggie Korean bibimbap and some yummy chocolate pudding that rolled and melted smoothly in my mouth.




Surprising the Mind

As we were having lunch, Monica asked us to draw our own mandalas. I am not an artist but I just drew what my mind told me to, choosing colors that resonated at the moment. (Monica did not ask us to interpret our work... I'm glad!)

Our take-home organic veggie bouquet
from Holy Carabao

The tour was an experience of the mind not only as we let our unconscious out into paper through our mandalas, but also because of the conversations that I had with the other ladies in our trip. Monica facilitated conversations that allowed me to discover others and re-discover myself. As there were several mothers in the tour, I learned much about natural birthing and mindful motherhood. How I wished that I had this knowledge when I had Krissy 10 years ago... and how I wished to have another child.

Our final stop was at the Holy Carabao Farmers' Market near Rockwell where we were entertained by Hindy Weber who introduced us to biodynamic farming. Considered a notch up from organic farming, the biodynamic method of farming integrates spiritual, ethical and ecological approaches to agriculture and food production.

I guess I would have to take my journey and advocacy for a healthy lifestyle up to a whole new level after the FLOW Mystery Tour.

Glowing Ladies at the FLOW

Join the next FLOW Mystery Tour by visiting www.flowretreats.com.

Project Skin Deep: Healing from Rosacea and Dermatitis

Here's a recent sweaty selfie after a run. This
is a no make up and no filter look.

They say that a woman's skin cannot hide her secrets. Had she been sleeping late, bingeing on chocolates or stressing over an issue, a pimple breakout would tell her story. Had she taken a little too much margarita on a Friday night out, her lackluster skin on the following day would give it away.

When I had the first signs of dermatitis late in 2010, I was quick to attribute it to a skin allergy and its medication without any sound basis. Scaling near the hairline was a skin problem that popped up from time to time yet, it did not bother me as much as when the scaling worsened and appeared on other parts of my face. Adding to the problem was what later on appeared as mild rosacea, which caused some itching and stinging sensation on my cheeks and between my brows.

Out of worry, I went on a product trial spree---changing my 10-year daily skin regimen to other drug store products and organic finds known to be effective on sensitive skin. None of them solved the scaling and flare ups.

It was only in February this year when I finally saw a skin expert in the name of Dr. Vermen Verallo-Rowell, Makati Medical Center's Chair of Dermatopathology and Founder of VMV Hypoallergenics. She diagnosed my skin problems as mild rosacea, and seborrheic and photocontact dermatitis. Dr. Verallo's approach to managing my skin problems was holistic. She inquired about my activities and sources of stress as a way to internally address the cause of my woes. Externally, her prescription included washing my face with Oil So Well Virgin Coconut Oil in the morning and at night time; rubbing Red Better Daily Moisturizer on areas affected with rosacea; and putting on Skintangible, a BB cream with SPF 30, every morning.

After six months of consistent use, coupled with healthy lifestyle activities that she advised me to sustain, I am already reaping the benefits of a clearer and healthier skin.

Sharing how I did it with what worked and what did not through the following tips:

1. Get an expert's advice - Here's something that you should not do: Google your skin woes.

At the onset of my rosacea, I relied on Google to take me to popular medical websites that offered descriptions of common skin problems and their corresponding medications. Despite insistent reminders to see a dermatologist, I still chose a DIY approach to solving my skin problems only to realize much, much later that none of my solutions ever seemed to work.

2. Opt for sustainable skin care - I have always lived by the philosophy that skin care should be affordable (within one's budget), accessible (can be easily bought) and always available (self-explanatory). When Dr. Verallo recommended VMV Hypoallergenics, I had no reservations because they were well within my personal skin care budget---not to mention that VMV stores offer occasional 10-15% discounts, and their well-stocked stores are present in malls that are near my home and workplace. I should also say that VMV allows product reservations by phone so if a shop happens to have run out of a preferred item, you can always reserve from another store and agree on a reasonable date or time for pick up.

3. Observe good hygiene - Even the best products in the market can be ineffective when used inconsistently and when good hygiene is not practiced. I would have been cleared from dermatitis earlier had there been no times - rare ones - that I fell asleep with my make up on.

4. Practice healthy lifestyle - The introduction to this post best explains why one should eat healthy and exercise. To eat healthy does not require depriving one's self with the foods we love; all it takes is a conscious effort to eat clean at least 80% of the time. Eating clean means choosing fresh and organic fruits and vegetables - especially those that nourish the skin - over processed food or it can simply be choosing healthy home-cooked meals over some oily fastfood.

Getting enough exercise also helps keep many skin problems (and other diseases) at bay. A good cardio like running, brisk walking, biking and zumba can help improve blood circulation and cleanse pores.

5. Drink lots of water - Water cleanses our body from toxins and other impurities. A well-hydrated body reveals better complexion and helps us feel revitalized after a stressful day at work.

6. Catch the zzzs before they bite - Without enough sleep, our body releases more cortisol -- the stress hormone that can break down skin collagen. Lack of sleep can result in dull skin, fine lines and those hard to rid dark circles under the eyes. Lastly, sleep facilitates cell regeneration, which is essential to curing both skin and emotional problems.

7. Center in your core - Common skin infections with external causes can be easily cured with topical medications; however, persistent problems such as rosacea and dermatitis are said to be more complex than what they seem to be. Studies suggest that stress is a strong factor as such, treatment should be administered more than skin deep.

A lot of this inner work can be addressed by regular meditation, mindfulness and yoga. Being aware of the sources of stress and taking steps to abate them with a calm and focused mind can make wonders not only on our skin but on our whole well-being.

The Environmental Side of VMV Hypoallergenics

When I decided to change my line of skincare products early this year, one of the things that I first noticed about VMV Hypoallergenics products was their packaging. They came in elegantly-crafted glue-free boxes that made me just want to keep them.

After some Googling, I learned that there's more to these boxes than what meets the eye. VMV uses soy-based ink printing, 100% post-consumer waste and "environmentally-friendlier" components.

Later, I was informed that everything that VMV sold was indeed reusable... and they reward their customers with a Club VMV point for every bottle/container and packaging that is returned through their stores!

For me, that gives me more reason to love VMV for not only bringing skintelligent care to their customers, but also for involving them in their eco-friendly initiatives.

Buy Local: Island Basics Fresh Bamboo Room & Linen Spray

I'm hoping to get a good night's rest with the scent of fresh bamboo on my pillows.

A 100 mL bottle of Island Basics Room & Linen Spray that is made of natural alternatives can be bought from Echostore for only P160.

Island Basics is a sustainable enterprise with locally-made and sourced products (whenever possible). It also supports groups such as Green Earth and World Vision thus, every purchase of Island Basics product contributes to the local economy and the education of Filipino children.

Health Benefits of Grapes

Red grape shake at Franco's Power Plant Mall

Grape fruit shakes make perfect summer drinks. They're sweet, they're cool, and most of all, they're healthy!

I made a quick web research on the potential health benefits of my favorite drink and I'd like to share them with you through Green and Well.

What's in a grape?

Flavonoids – Flavonoids are chemical substances that are found in plants. Potentially, they are good anti-oxidants, which can help prevent heart disease by lowering the levels of bad cholesterol, relaxing blood levels, and reducing the risk of coronary heart disease. (Source: WebMD)

Resveratrol – Resveratrol is a phytoalexin, a natural antibiotic that is produced by plants, including vines. This substance is abundant on the skin of red grapes. Studies show the potential anti-cancer, anti-inflammatory, and blood sugar-lowering characteristics of resveratrol. (Source: French Scout)

Why should I make grapes a part of my regular diet?

Some immediate benefits of consuming grapes include instant hydration due to their high water content. Grape juice is also a popular home remedy for migraines and constipation—I guarantee this! 

On a long-term basis, regular consumption of grapes can help—

1. protect the heart
2. lose weight
3. improve brain function 
4. prevent the formation of plaque that may damage the brain (associated with Alzheimer's disease)
5. protect the skin from cancer
6. protect the body from radiation
7. support diabetic cases
8. relieve inflammation
9. encourage muscle recovery
10. affect longevity

Read more: Care2 and Healthy Food House

How much grapes should I consume to attain optimal health benefits?

Medical News Today recommends an average serving size of one cup or an equivalent of 32 pieces of grape. It provides the following nutritional content per serving:

A selection of grapes One cup of red or green grapes contains 104 calories, 1.09 grams of protein, 0.24 grams of fat, 1.4 grams of fiber, 4.8 milligrams of vitamin C, 10 micrograms of vitamin A, 288 milligrams of potassium, 0.54 milligrams of iron and 3 micrograms of folate.

In what ways can I serve grapes to my family?

Grapes can be consumed as snacks, fruit shakes or as ingredients in salads and fruit cocktails. For children, consider freezing grapes or making delicious slush drinks that are perfect for warm weathers!

Natural Healing with Echostore's Lagundi Tea

I <3 herbal teas with healing properties!

Echostore's Lagundi Tea sweetened with Pure Honey from Sonya's Garden
Let's see if this combination works!

From the product label:

Lagundi (Vitex negundo) - Traditionally, lagundi is one of the most effective remedies for cough and colds. It is also used for the relief of asthma, rheumatism and fever because of its expectorant, analgesic, and antipyretic properties.

No SPEED Limit 2014

I ran for someone special this month of hearts at the Ateneo SPEcial EDucation (SPEED) Society's annual fund-raising run.

I am quite happy with the results despite the insufficient training: finished 5k in 27:54, ranking 70th out of 272 female and male runners (14th out of 79 female runners).

Looking forward to running another 10k soon until I make it to a half marathon.

:-)

Natural Medications for Psoriasis and Seasonal Allergies

Psoriasis occurs in a small percentage of the general population. It is a chronic skin condition characterized by scaly red patches of skin, which are usually itchy. Stress and changes in weather/temperature are said to cause skin flare ups. There is no found cure yet for psoriasis but there are natural ways to keep it at bay.

Home Health's Psoriasis Medicated Scalp and Body Wash have good reviews from those who have used it.  The medication consists of 2% Salicylic Acid, a topical agent known to work with common skin problems, mixed with Carrot Oil, Jojoba Oil, Aloe Vera, Allantoin and herbal extracts.

For the past two to three months, I have used the product as shampoo and facial wash together with a good moisturizer from time to time. It helped in removing scales and providing some relief to redness and itchiness. However, I do not advise prolonged and continuous use of the product as it may cause some dryness in unaffected areas of the skin. (Update 2014-0221: After seeking for a second opinion from a dermatologist, I learned that my skin conditions fall under dermatitis, not psoriasis.)

Psoriasis Medicated Scalp and Body Wash is available at Healthy Options outlets and online at iHerb and Amazon.

* * *

The -ber months and the first few two months of the year bring cool winds and lower temperatures that may lead to seasonal allergies with symptoms that include sneezing, wheezing, runny nose, and watery and itchy eyes.

One naturopathic cure for allergies is Quercetin Complex. Quercetin is a naturally occurring plant pigmentation that gives fruits, vegetables and flowers their color. It acts as an anti-histamine and an anti-oxidant, as well as assists in anti-inflammatory activities. There are studies that indicate Quercetin's healing properties for heart diseases and cancer.

Suggested use is one to six capsules daily, taken between meals. So far, Quercetin has been effective in curing my seasonal morning sneezing and runny nose. I take two (2) capsules in the morning after breakfast.

Quercetin Complex is also available in Healthy Options.

Meet Nana the Banana of the Goodness Gang

GOOD NEWS! K finally gets her free plush toy from Rustan's Supermarket. Naming it "Nana the Banana," this bright yellow fella from the Goodness Gang is part of the supermarket's campaign to promote healthy eating following the "5-a-Day Rule" among its shoppers.

The 5-a-Day Rule comes from the World Health Organization's recommended serving of at least 400 grams of fruits and vegetables a day to lower the risk of developing non-communicable diseases (e.g. heart disease, stroke, diabetes and some cancers), among other health problems. By consuming five 80-gram portions of fruits and vegetables combined, one can get maximum benefits such as vitamins, minerals and dietary fibre, which helps maintain a healthy digestive system.

The Goodness Gang are here to help us follow the 5-a-Day Rule.

Who's your favourite?

Mechanics

Get one (1) sticker for every PhP 300 worth of purchase in Rustan's Supermarkets plus bonus stickers for a minimum PhP 100 worth of sponsor products. Promo runs until November 30, 2013.

Sticker cards are available at Rustan's Supermarket cashiers and customer service counters or click here to download and print a copy.

Sources:

1. Rustan's Supermarket: Goodness Gang
2. NHS (UK): Why 5 a Day?

How I Ran (and Not Walked) for the Pasig River

Sweaty Selfie, I had no choice! :D

I've almost called last Sunday's Run for Pasig River the run that wasn't.

With -- read: 79,000 runners in attendance at the Quezon City Memorial Circle, there wasn't only heavy vehicle buildup at as early as 5:00 am, foot traffic was also unimaginably shoulder-to-shoulder that it took my cluster roughly an hour just to get to the starting line.

It was almost impossible to run.

But thankfully, there were tiny opportunities called spaces that allowed me to zigzag through the thick crowd, consisting mostly of students and corporate volunteers. Then there were my fellow runners from the Metrobank Group who cannot be missed in their bright green shirts. Seeing a runner or two from our Group would inspire me to go on a little faster every time the conditions seemed tough.

At points where the crowd was really thick and dense that I just had to walk with everyone else, our solidly synchronised women and men from the Armed Forces of the Philippines helped me break through.

It also helped that I kept a focused mind. My goal was not just to finish the finish line; for once, I wanted to be able to say that I have run -- and not just walked -- for the Pasig River after two failed attempts in 2010 and 2011 due to personal emergencies.

Today, I am glad that finally did. Despite the sun, sweat and stench, I made through 5k in approximately just 37 minutes.

With my colleagues at the GT-Metro Foundation

Also read:

Green and Well: 3 Things that Running Taught Me

An Anti-Hair Fall Shampoo that Works

I chanced by Forest Magic hair saver products during one of my health store trips early this year. They caught my attention because they are made of gugo bark extract, which my mom used to keep her waist-long hair shiny back in her younger years.

Gugo: A Herbal Wonder

Entada Phaseoloides or simply, gugo, is a large woody vine that is commonly found in lowland coastal forests in Africa, Australia, Asia, and the Western Pacific (Source: NTBG). I was surprised to find out about its medicinal uses other than treating dandruff and hair loss. But for this post, let us just focus on this. According to Forest Magic's product labels, gugo barks contain saponin, which stimulates hair growth, helps control psoriasis and dandruff, prevents premature baldness, controls lice, and strengthens hair roots in order to make our scalp healthy and hair, shiny.

From a Credible Manufacturer

Upon inspecting the label, I saw that Forest Magic is a brand under CRD Herbal Products, Inc. CRD stands for Dr. Carlita Rex-Doran, a Filipino inventor who was awarded by the Department of Science and Technology in 1990 for Best in the Use of Indigenous Materials. (Read more about Dr. Rex-Doran here.)

Having read (and verified) this information -- thanks to the free WiFi at Echostore, I purchased both the shampoo and the liquid lotion as gifts for someone who had a really bad case of hair fall. I also bought the shampoo at a much later date and made a little experiment recently.

Simple and Easy to Use

Forest Magic Herbal Hair Saver Shampoo is used just like any shampoo. After applying a small amount on wet hair, it has to be gently massaged in three to five minutes then rinsed thoroughly.

While it is advised that the Forest Magic Herbal Hair Saver Lotion be used in the morning and the evening, some users may consider using it at night only due to its natural gugo bark scent, which I assume might not appeal to everyone. After bathing, apply a few drops of the lotion and massage on scalp for five to 15 minutes prior to rinsing. It can also be left on overnight.

The Results

One visible result of using both products was the significantly less amount of hair that was collected in the drain after a few weeks. (Sorry, I do not have a picture.)

On the other hand, I did not observe any remarkable difference on my psoriasis but I did document some obvious benefits of Forest Magic shampoo in terms of hair fall reduction: Using the same comb and conditioner but different shampoos, it can be noticed that I lost more while combing after a bath.

Taken a day apart...
I won't share what the "Other Brand" is; the anti-hair fall shampoo is definitely Forest Magic.

Actually, the first picture (above) was a re-take since I thought that the comb that I originally used for the mini experiment was fine-toothed. Nonetheless, I am sharing how it looked like:

I thought that I could have possibly lost more hair here because the comb's teeth were finer than the other one.

Forest Magic products are available at Echostore (with branches at Serendra, ETON Centris and Podium) and in some online sellers at sulit.com.ph.

Forest Magic products posted by sassyennaid, a seller at Sulit.

Calamansi Juice Instaboost!

To obtain maximum benefits, squeeze 8-10 pieces
of calamansi and sweeten with 2 tablespoons
of natural honey.

Known to the Western world as Asia's golden lime, calamansi, calamandarin or calamondin possesses medicinal value, which makes it an effective antidote for a variety of health problems. For this post, let us focus on the benefits of drinking calamansi juice, a refreshing drink that is famous in the Philippines.

Prevention & Cure for Cough, Colds and Other Infections. Daily consumption of calamansi juice gives a boost to the body's immune system since it is rich in Vitamin C. It is best consumed as a hot tea, mixed with natural honey, for treatment and relief from cough and colds.

Natural Laxative. Calamansi juice is also said to help improve digestion, as well as address constipation.

Heart Care. Aside from being a rich source of Vitamin C, calamansi also has high potassium content, which makes helps in the treatment of heart ailments.

In addition to the health benefits listed above, calamansi juice has some aesthetic benefits:

• it aids in weight loss; and
• it helps rejuvenate the skin.

So make drinking calamansi juice a part of your daily health and skin care regimen!

Sources/Additional References:

1. http://en.wikipedia.org/wiki/Calamondin
2. http://squeeze-c.com/about-us/benefits-of-calamansi/
3. http://www.all-about-philippine-fruits-and-herbs.com/Calamansi-Health-Benefits.html
4. http://healthbenefitsofcalamansi.blogspot.com

Grab and Go: Healthy Snacks for Less than PhP100

Egg Sandwich and Assorted Fruit Shake

SM Hypermart offers a healthy selection of snacks and drinks that you can grab as you go to the office or to your next appointment. Perfect if you're always on the go!

Why Mondo Juice Must Have the Healthiest Smoothies in Town

I'll give you three reasons:

1. Just fruit... and juice!

Mondo Juice smoothies do not have sugars, syrups, artificial sweeteners and other add-ons. It's all just fruit and juice, as they repeatedly say.

2. 5 servings of fruits in just one smoothie

Each Mondo Juice smoothie contains 1/3 lbs. of fresh fruits, equivalent to about 5 servings.

3. Fresher than fresh

Using Instant Quick Freezing (IQF) technology, fruits used in Mondo Juice smoothies have ripened from the tree, instead of the usual fresh fruits in the market, which are picked before they're ripe.

Clean and cozy interiors at the Makati branch

Aside from these three, having your smoothie fix at Mondo Juice is a great idea for they taste naturally superb, not to mention that the clean and cozy interiors of their branches make great hangouts.

They also serve fresh pressed juice, hot and cold drinks, salads, sandwiches, all-day breakfast meals, and pastries.

Choices, also available for delivery

You can order sandwiches and pastries such as these macarons

Merchandise from SIP

Pickled goods, teas and some by nUrish

Visit the following Mondo Juice branches:

Makati City
Rada St., Legaspi Village

SM Megamall, Ortigas
4th Level Bridgeway

Alimall, QC
Skywalk (bridgeway to SM)

For delivery, please call (02) 511-7331, per Makati tearaway menu.
For more information, visit www.mondojuice.com.

My Healthy Birthday Lunch

Upon arriving at work on Friday morning, I saw this card on my desk:

It was an invite for a lunch at my healthy haven, Sugarleaf, to be hosted my friends at work a.k.a. my lunchmates.

As usual, food was deliciously satisfying but not too filling. We ordered a serving of Waldorf salad, consisting of mixed lettuce, apple, potato, raisin and walnut and comes with a yummy dressing, plus a variety of goody wraps and sandwiches (some not in photos). For myself, I ordered one of their healing juices, Immunizer, which is a mix of apple, lime, ginger and garlic. It helps boost the immune system to protect one's self from common viruses that cause this rainy season's oohs and ahhs.

Waldorf Salad

Smoked Fish Wrap with Dijon Mustard and Herb Finish

Veggie Wrap

Many thanks to my friends for the healthy treat! :-)

Three of us in this table celebrated our birthdays in the same week.

3 Things that Running Taught Me

I never was the sporty type but in April this year, I started running, along with biking and swimming, in an attempt to get back into shape. At that time, I was already spilling bulges off my clothes, refusing to shop for tops and bottoms that should be one or two sizes bigger than my old ones.

Little did I know that more than helping me lose weight, running would teach me things that trained me mentally for my journey to well-being.

1. Focus

Finished 10k in 01:19:41
during my second running event.

When I started running, I had a very clear goal in mind: I wanted to lose weight. A secondary goal was for me to become better at it, having been challenged by some people who did not think I was serious enough about the sport.

To do this, I had to be very disciplined in training. Instead of finding excuses, I made opportunities happen despite my priorities at home and at work, my four-hour daily commute notwithstanding. I also learned that it is impossible to train well if I am both physically and mentally unfit. So I took care of my body by eating right, getting enough sleep and yes, shopping for clothes and shoes that are perfect for running!

From a mere 1k, which I could not finish without alternating walks and panting, I was able to do a full 10k with hardly any walking and pausing for rest.

In running long distances, it is hardly about running fast; it is reaching the finish line. Goal over speed. With this, I realize that FOCUS is the key to meeting one's goal no matter what the odds are and how ambitious it may be.

2. Mindfulness

To maintain focus despite the many things on my priority list, I had to learn to sweep away all worries and fears, and adopt the "I'm here in the now" attitude when I go on my runs. I had to focus not only on each and every step I make, but also on my breathing. At the same time, I had to put all my senses at work in the scene -- whether it's a cityscape of tall buildings or a good landscape filled with lush lawns and old trees -- to remain in the present.

Love running in places with scenic views

As I learned to observe proper breathing and posture in running, each activity became an opportunity to practice mindfulness, a part of the Buddhist tradition, which enables self-transcendence.

Because of this, I often end my runs feeling refreshed with a clear mind and an energized body---full of love and gratitude, and ready to give more of myself to others.

3. Consistency

It's not how you start but how you finish.

My first running event.
It's always great to run for a cause.

One common mistake among those who just started running (and I am one of them) is beginning at top speed, which immediately exhausts the body. What I failed to take into consideration in doing this was that I have to gain my momentum---meaning, I had to let it build up. And once it has, I have to preserve it all throughout my run for me to reach the finish line at an acceptable time.

Similarly, I have to follow consistency in practice. One cannot just be a better runner overnight. It takes practice. It takes discipline. I figured, one of the things that I have to improve on in myself is consistency.

I am glad that running just taught me this.

Homemade Garlic Soup: An All-Natural Cure for Swollen Tonsils

My version of an all-natural garlic soup

It was quite unfortunate that my daughter met the weekend with a fever and a painful throat. I was hoping we were done with antibiotics for the rest of the year... So I thought of concocting my own garlic soup recipe after reading in naturalnews.com that garlic is an effective herbal cure to tonsillitis, the swelling of tonsils due to bacterial or viral infections. Garlic is said to be a powerful antibiotic, being able to kill a wide range of microbes such as bacteria, viruses, fungi and even parasites.

I am sharing my very simple recipe here after observing that it has quickly (almost immediately) and successfully relieved my daughter's sore throat.

Ingredients:

4 garlic heads

1 1/2 cups of olive oil

1 cup flour

1L water

Salt

Ground pepper

Spring onion

Fresh parsley

Directions:

1. Halve the garlic heads cross-wise using a knife then peel the skin.

2. Heat 1 cup of olive oil on a deep pan using low flame.

3. Once the oil is hot enough, put the garlic and cover the lid until the garlic becomes golden brown.

4. Turn off the flame.

5. Pour one cup of flour then mash and mix with the garlic. To make a rich mix, you may pour the remaining olive oil.

6. Once a smooth combination is made, heat the pan and fry for a while.

7. Slowly add 1L of water while stirring.

8. Season with salt and pepper until desired taste is achieved.

9. Add spring onion that's chopped into small pieces and parsley.

10. Serve hot.

Quick and Safe Home Remedies to Cough and Sore Throat

Manila weather, with its alternating sunny and rainy days, can bring about common cough and sore throat. I usually do not wait for symptoms to worsen; it just takes that familiar sting in the throat to send me to the kitchen cupboard for these quick and safe home remedies that I have learned from my parents.

Warm Salt Water: The Sore Throat Buster

Source: http://img2.timeinc.net/health/img/web/2012/11/slides/gargle-salt-sick-400x400.jpg

Sore throat is usually caused by viral and bacterial infections. One of my tried and tested natural ways to quickly cure inflamed and irritated throat is to gargle warm salt water at least twice a day - upon waking up in the morning and before going to bed at night.

When gargled correctly, warm salt water can help give temporary relief to scratchy throat, as well as wash away the germs that are causing the problem.

How to prepare warm salt water

1. Fill a glass with warm water. (I put warmer water when my sore throat is worse.)

2. Put one tablespoon of salt into the water and stir.

How to gargle

1. Sip a small amount of the mixture and leave it in your mouth.

2. Tilt your head back and start gargling.

3. In order for the salt water to reach lower down your throat, slowly extend your tongue or stick it out while gargling. 

4. Gargle for about 10 to 30 seconds, depending on how long you can hold the salt water in your mouth.

5. Repeat until you consume the whole glass of warm salt water.

Honey: The Natural Expectorant

Source: http://www.benefits-of-honey.com/image-files/teaspoon-of-honey-small.jpg

When my mom first told me to treat my daughter's cough with honey, I could not believe her. I thought that honey was sweet - aren't we supposed to stay away from sweets if we're sick? 

So I ran a Google search and found some articles citing studies showing honey as an effective cough remedy. (Click here to read about Dr. Ian Paul's study at ABC News.) I learned that honey has antioxidants and antibacterial enzymes. It helps soothe irritated mucous membranes and eventually, helps stop the cough. (If you think about it, most cough syrups are sticky!)

I tried the honey remedy recently by taking one to three tablespoons of honey before bedtime. I was surprised that by the next day, I was already releasing phlegm and mucous quite easily. I continued taking honey for the next two nights and believe it or not, I was already well by the third or fourth day.

I also tried the same remedy for my eight year-old daughter - only, at smaller doses. I gave her one tablespoon of honey every night and the same results were observed.

Here's a warning though: it is said that honey should NOT be given to children below the age of two.

(For further reading, visit Food Matters and The Survival Doctor.)

I am glad to have tried both remedies so I take the opportunity to share them through Green and Well. I would like to add too that these remedies work best when coupled with proper diet (with a boost of foods that are rich in Vitamin C), plenty of water, and enough rest. In instances when cough and sore throat seem to linger or worsen, it is always best to see a doctor. :-)

Lunch at MoMo Café

I became quite picky with restaurants since I have decided not to chew any meat that comes from land animals. Coming from a very productive meeting in the morning, my friend and I decided to have lunch out instead of having the usual cafeteria food.

We had Crispy Garlic Butter Butter Blue Marlin "Shish Kabobs" skewered with bell peppers, zucchini and red onions with corn on a cob and served with party rice and fresh lemon. It's PhP 350 only and good for sharing.

We earned our meal that came with onion soup as we walked from our office to the Ayala Triangle Gardens and back.

Doncha love cloudy days like this?