Tayong mga nanay, sabi nga nila, ay hindi maaaring magpahinga; bawal tayong magkaroon ng sakit; at sa lahat ng oras ay dapat tayong malakas.
Katuwang ng ating mga asawa, naging sandalan tayo ng ating buong pamilya upang mapanatiling malakas at masaya ang ating tahanan.
Sa gitna ng krisis pangkalusugan, COVID-19 pandemic, na ating kinakaharap paano nga ba paiigtingin ang kalusugan ng buong pamilya? Kabi-kabila ang mga balita tungkol sa mga hindi magandang epekto ng pandemya, ngunit kung ating iisiping mabuti, mayroon din itong idinulot na ilang magagandang bagay sa atin – tulad ng mas maraming oras na asikasuhin ang ating tahanan, higit na oras upang makapag-muni-muni sa mga bagay, panandaliang panahon upang makapahinga ang ating kapaligiran sa polusyon, sapat na oras para tutukan at alagaan ang ating pamilya, at maging mas higit na maalalahanin sa ating kalusugan at ng ating pamilya.
Bilang nanay, ikaw ang susi sa isang malusog at malakas na pamilya. Ikaw ang dapat na manguna at dapat pamarisan sa pangangalaga ng katawan.
Ano nga ba ang dapat mong gawin upang mapanatili ang malusog na pangangatawan at malakas na resistensya?
Manguna at hikayatin ang pamilya sa mga pang-personal na kalinisang gawain (paghuhugas ng kamay, paliligo, pagsisipilyo, at iba pa)
Maghanda ng masustansyang pagkain para sa pamilya.
Makinig at intindihin ang mga payong pang-kalusugan mula sa mga lehitimong mapagkukunan ng kaalaman.
Manguna at hikayatin ang pamilya na uminom ng mga suplemento ng pagkain (food supplement) na makakatulong sa pagpapatibay ng ating katawan at resistensya.
Para naman sa ating mga nakababatang anak, paano natin sila tutulungan na palakasin ang kanilang pangangatawan? Kailan natin silang gabayan at turuan na gawin ang mga sumusunod:
Regular na mag-ehersisyo
Kumain ng tama at masustansyang pagkain
Matulog ng tama at sapat na oras
Regular na inumin ang kanilang mga bitamina at suplemento sa pagakain (vitamins and food supplements)
Ang pagbili ng tama at lehitimong mga bitamina at suplemento sa pagkain ay mas madali na. Ang pinagkakatiwalaan nating Watsons na noon ay sa malls lang natin nakikita, mas pinadami na rin ang kanilang stores at branches na mas malapit na sa atin.
Natural lamang sa isang ina na mag-alala sa kalusugan ng buong pamilya lalo na sa gitna ng pandemya. Unahin natin sa ating mga sarili ang pagiging malusog at malakas at maging ehemplo tayo sa buong pamilya, dahil tulad nga ng sabi nila,
“Maalagaan lamang natin ang ating mga mahal sa buhay, matapos nating alagaan ang ating sarili.”
Shop in any Watsons Store nationwide or shop online at https:/bit.ly/2W9oVWi or via delivery service https:/bit.ly/2ULNM0y.
ABOUT WATSONS PH
Watsons is part of the Health and Beauty Store chain of A.S Watson, the largest health, beauty, cosmetics, and perfumery retailer in the world. Today, Watsons H&B Asia is the leading health and beauty chain in the continent with successful operations in 13 markets.
In 2002, A.S. Watson Group joined hands with SM Prime Holdings Inc., the Philippines’ leading shopping mall developer. The partnership brought about the first Watsons stores in SM Megamall and The Podium (Ortigas). Watsons now has over 700 stores in the Philippines, serving more than 100,000 customers nationwide.
Watsons strives to ensure that their customers get the best value for their money through monthly promotions, special offers, and continuous consumer marketing programs. Each Watsons store houses nothing but the best brands from top manufacturers all over the world and also carries its own competitively priced, high quality private labels and brands. With more than 1000 brands ranging from medicines, cosmetics, and fragrances to personal care items and general merchandise, Watsons Your Personal Store delivers only the best health, wellness, and beauty solutions to each and every customer.
The recent heightened community quarantine has all of us mommas thinking…
“Anong next na lulutuin?”
Whether you’re a mom or a dad or just simply someone who’s in charge of preparing meals for yourself or for your family, I’m pretty sure you know what I mean.
If the daily challenge to come up with an acceptable meal is already challenging for you, how much more if you’re given limited access to ingredients?
Would it be “pa-deliver nalang!”? Or “team de-lata”?
While there’s really nothing wrong with that, it’s still nice to note that now is actually the best time to load up with vitamins and minerals to boost your immune system. The fact that the main reason the community quarantine was implemented in the first place is because of a communicable virus should already be logical for you to choose wholesome food over these highly processed fast-food.
Which is why if you’re like me, who’s recently been obsessing about healthy and easy food recipes, you should go ahead and read on.
What Vegan Means
Whether you’re completely unaware of what vegan means or you’ve already encountered this term, let me share this excerpt from The Vegan Society where they defined in perfect detail what the word means. It goes by saying that vegan is…
“[…] a philosophy and way of living which seeks to exclude—as far as is possible and practicable—all forms of exploitation of, and cruelty to, animals for food, clothing or any other purpose; and by extension, promotes the development and use of animal-free alternatives for the benefit of humans, animals and the environment. In dietary terms it denotes the practice of dispensing with all products derived wholly or partly from animals.“
To put it simply for this article, a food is considered vegan if no animal or animal-derived ingredient was used to create or to cook that particular meal — and yes, including dairy milk, eggs, honey, butter — anything that came from an animal.
You might be wondering,
“Parehas lang ba yan sa vegetarian?”
Well, it isn’t. For a better understanding of the difference between these so-called “diets,” here’s a chart I figured you’d find helpful.
Why a Vegan Diet
Now that you’re familiar with the term, the next question I’m certain that you’re dying to ask is ‘why?’
Why vegan? Why should I choose the vegan diet?
There are a lot of reasons, actually. But for the sake of this article, let’s concentrate on the dietary aspect of veganism.
Most studies show that a vegan diet is healthier and has been linked to various health benefits — from weight loss, reduced risk to certain types of cancer and even lower cholesterol and blood pressure.
Considering our current situation, where people who are prone to getting sick are at a higher risk of being infected, isn’t it now is the time you should finally prioritize your health?
And if those things aren’t convincing enough for you to consider switching to a vegan diet, here are a few other health benefits backed by science according to Healthline:
Richer in certain nutrients
Lowers blood sugar levels
Improves kidney function
Reduce pain from arthritis
Lower risk of heart disease
Still not sold on a vegan diet? (Really?) Before I tell you the number 1 reason why you should, I’d love to bust a myth first, which I’m sure has been running in your head ever since the idea of not consuming any animal meat was mentioned…
“There’s not enough protein in a vegan diet!”
Did I just read your mind? I wish I could but nope, I didn’t! It’s really a very common misconception about the vegan diet.
A lot of people assume that vegans only consume fruits and vegetables, just like how they think that milk is the only great source of calcium. Fact of the matter is, there are TONS of calcium-rich food that are plant-based and did not come from cows.
Here’s a list to prove you that.
Okay, enough of calcium. Now for the real thing. Protein.
How much protein does one really need in a day?
Ideally, the RDI (recommended daily intake) for men aged 19-70 years old is 0.84 grams per kilo (0.84g/kg) of body mass, while women aged 19-70 years old need 0.75g per kilo (0.75g/kg) daily.
It gets confusing by the number, I know. But put it this way mommies: if you choose to eat a cup of black beans instead of meat, you get around 15g of protein (from that alone, yes) compared to a chicken drumstick. ‘Di mo yun alam, ‘no?
So remember there’s protein in plants, okay? 2Ps! Protein = Plants!
But really, all of these nutritional benefits and information are nothing compared to the realest reason why you should switch to a vegan diet immediately. Like, now.
It’s because of the obvious fact that the COVID19, the reason behind the current pandemic and why we’re all under community quarantine, was said to have been originated from the Huanan Seafood Wholesale Market where even other animals including bats and snakes are being sold for human consumption.
But don’t take my word for it. While there is no known evidence that it came directly from animals, USA Today mentioned that conditions in such a marketplace creates a huge risk for humans to get infected by the said virus.
That being said, it is safe to say that the most effective way to lower that risk is to lessen human contact with animals and — yes, you’re right — reducing meat intake.
But the best way is to totally ditch meat.
It may be quite hard to most people, especially because since we were little or even nung panahon pa ni Mahoma, we were trained to eat meat. That was the norm back then, right?
But times have changed. It’s 2020!
Now is actually a great time to be vegan. With new vegan options and alternatives coming out, it’s not even really that challenging to eat vegan foods nowadays.
Easy Vegan Recipes
I know you’re dying to see the recipes I’ll be sharing with you so without further ado, here are the top 5 super easy vegan recipes to finally kickstart your vegan journey.
Steamed Broccoli with Pan-fried Potatoes and Vegan Bacon From Stef dela Cruz
Steam broccoli (better to slice them in similar sizes so they’re cooked evenly)
Pan-fry potatoes (cubed)
On a separate pan, fry vegan bacon and garlic.
Add pan-fried tomatoes and steamed broccoli.
Add salt and pepper and turn off the heat immediately to avoid overcooking the broccoli.
NOTE: Vegan bacon is available in vegan specialty grocers. You can easily replace this with fried tofu.
Pour in vegetable stock, and add salt and pepper to taste.
Add chili flakes and hoisin sauce. Mix and let simmer.
Pour in coconut cream then mix.
Add coconut milk then slowly mix.
Add the taro leaves.
Cover and let sit for 30-40 minutes.
Stir-fried Broccoli and Carrots with Fried Tofu From Gen Fernandez
Fry tofu until golden brown then set aside.
Sprinkle chili flakes and add sesame oil.
Apple & Broccoli Salad with Homemade Sauce From Thea Frances
For the sauce:
Apple cider vinegar
Salt and pepper to taste
In a heated pan, stir-fry all dry ingredients and mix. Set aside.
Combine all ingredients for the sauce and pour over stir-fried veggies, then serve.
Tofu & Kangkong Adobo From Gertrude A. Abarentos
Red onion, chopped
Garlic cloves, dices
Whole black pepper
Fry the tofu until golden brown then set aside.
In a pan, combine vinegar, soy sauce, water, red onion, garlic, whole black pepper and bay leaf and let simmer.
Add sugar to thicken sauce.
Put the fried tofu and kangkong. Add tomatoes (optional) and let simmer. Serve hot and best with rice.
Since most households in our country usually have at least one malunggay (moringa) tree, I’ll share this quick snack recipe I create when I feel I just need something to munch on. This is nutritious and if you’re a huge fan of sweet and spicy dilis, then you definitely should try this! What’s even better is that this one’s made out of malunggay.
1 cup malunggay leaves
2 tbsp tomato ketchup*
1 tbsp hot sauce
1/2 cup brown sugar
Mix ketchup, hot sauce and brown sugar in a bowl. Set aside.
Place malunggay leaves in a teflon (non-stick) pan, and wait until translucent.
Add sauce. Mix well and enjoy!
*make sure to use tomato ketchup because some banana ketchup brands have dairy milk in them
Switching to a vegan diet nowadays isn’t as hard as you think! Maybe you’re unaware but some of the home-cooked dishes you’re actually used to preparing may be vegan: your plain fried tofu is vegan (cover it with Crispy Fry Breading Mix for a crunchier texture!), your fried eggplant is vegan, and even your sauteed vegetable dishes, which you can simply remove any unnecessary animal by-product, are actually vegan too.
Now, more than ever, is the perfect time to explore around your kitchen and experiment with different plant-based ingredients because it can help you have an easier transition to a vegan diet.
It’s also important to note that as moms and dads, ours and our children’s health is our top priority, no matter the situation. As we’re just a few weeks in on this Enhanced Community Quarantine and as the number of positive cases are far from slowing down, we need to take part in helping flatten the curve. And we can do that not only by staying at home but also by boosting our immunity.
What better (and more enjoyable) way to do that than eating healthier food?
So go ahead and try these recipes.
Make them with your little chikitings and tweak them as you like!
If you’re interested to learn more about veganism and for more Pinoy homemade vegan recipes, you can join our Facebook group, Manila Vegans, by clicking this link.
ABOUT THE AUTHOR
Before starting her own vegan business, Chelsea spent two years as a Sales & Marketing Events Specialist and Corporate Communications Associate for a Japanese car company where she frequented travelling to different cities and provinces nationwide. After a successful career in events management, she now helps health and wellness brands increase their sales through email copywriting and handles her own online enterprise. When not hard at work, Chelsea enjoys travelling, binge-watching, and looking for budget airline tickets. On some days, she experiments in the kitchen and volunteers in charity programs. You can see more about her and her work through this link.
A few months ago, we were but mere spectators to the coronavirus pandemic that has swept the whole world. This pandemic has already killed tens of thousands across the globe. And it doesn’t seem to slow down just yet. Asia, Europe, and America are now being hit the hardest, other continents are also not spared.
Now it hits closer to home, knocking on our very own doorsteps. How is your mental health coping?
Fear for our health, worries over livelihood and loved ones, complaints about government’s action (or the lack thereof) can cause panic, anxiety, and distress. Add to the fact that since people are now strictly mandated to practice self-isolation and home quarantine, the feeling of loneliness can be suddenly overwhelming to some.
Indeed, Psychological strain is an unknown foe to beat during these trying times.
Now stuck at home, here are simple tips to help people deal with the coronavirus pandemic
1.Get Facts from Experts & Verified Sources
Some news outlets and social media platforms use sensationalism to create engagement. Unfortunately, these blown-up accounts may only lead to fear-mongering and unverified reporting. False news and misinformation abound online, causing anxiety and panic. As much as possible, you should take what you read online with a grain of salt.
To ensure the veracity of the information, source it out from reliable sources such as:
Suddenly finding yourself locked down in your house, life seems to be at a standstill. Your normal routine unceremoniously interrupted; friends and family far away. If this feels like your life, then make social distancing work for you! Connect to a close friend you trust and be accountable to each other. This can be done via online chat, through video calls or even in person (if you happen to live in the same house). Studies show that sharing your worries with another person considerably eases stress and anxiety levels.
But be extra mindful of others as well and try to stay clear of people who are overly worrying as they might add to your anxiety instead of lessening it!
3.Adopt a Healthy Lifestyle
This is the best time to focus on your physical health. If before there are probably a gazillion excuses not to exercise and plan a healthy diet, now is the perfect time to do it, don’t you think?
Keeping your body active during the pandemic pulls your mind away from the unnecessary worrying. Moreover, it also improves your mood and overall wellbeing. Be fit and exercise at home. There’s no need for fancy equipment, just be creative about it. Do Zumba or a cardio workout with the kind assistance of YouTube. Or perhaps some relaxation techniques such as Yoga and meditation can do the trick. Do remember to stay well-hydrated, too.
5.Start a New Hobby or Revive an Old One
Got a book from many years back that you’ve been wanting to finish? Now is the perfect time to get back to it. Learn how to play a musical instrument. Crochet a blanket. Cook the dishes that you crave. Immerse yourself in DIY crafts.
6.Unplug From Social Media
According to studies, “social media may escalate anxiety more than traditional media” does. Our risk assessment increases whenever we read or hear the news. As a result, it amplifies our distress and anxiety. So it is well to unplug from all our electronic gadgets every once in a while to help rest our weary minds and eyes.
It is wise to keep your immunity up during a pandemic. However, don’t forget to watch out for your mental health as well & ensure you remain sane amid the uncertainty of the situation. Remember, mental health is relatively connected to your physical wellness.
So start practicing these simple tips to get your mind off the Corona virus pandemic now. With a healthy mind and a healthy body, you are sure to come out from this corona virus pandemic victorious.
ABOUT THE AUTHOR
Growing up with books as her frequent companion, Mabelle Laude is a consummate bibliophile who devours books from dusk till dawn. She used to be a techie gal for a semiconductor corp until one day, she saw the light and went back to her innate calling – writing. Now, banking on her technical background, she methodically researches topics before writing her heart out.
The Covid-19 crisis affects us from socializing with other people which may hinder us from going to work every day. This virus was declared a pandemic by the WHO (World Health Organization) last March 11, 2020, because of the rise in the number of cases with 114 countries affected.
Describing our current situation, WHO advises the public to avoid going out as much as possible and implement social distancing. Since the virus started, every country that suffers from it has taken major actions to contain the virus to spread more. A lot of us couldn’t go to work, stop businesses from operating, and put in place an enhanced community quarantine for every part of Luzon.
Luckily, I’ve started working from home last year and it’s such a blessing that I’ve found a full-time job last February. This is the perfect time to start working from home while you’re on leave from your corporate job or can’t go outside because of the Corona virus outbreak. Are you still second-guessing? Do you have a lot of doubts? Here are some of the benefits of working from home:
Work from home gives you the opportunity to spend time with your family.
Some work from home jobs offer flexible time
Avoid traffic and transportation expenses .
Make your own rules at your own home office
Earn dollars while working at home
Have more time for yourself to stay fit & be healthy
Get a chance to maximize your time and do some of the things you love!
Forget toxic work environment
Save more money
Wearing cozy clothes while working
So with all these crazy benefits of working from home, you will not just get a full-time job, but you can also prevent COVID-19. I know you might think it’s impossible to find a job or you are hesitant because you don’t know where to start? This may sound too good to be true but let’s dive in and start the best decision you’ll ever make. Here’s a beginner’s guide on how to start working from home (PS: this will help you go up and running in no time!)
Prepare yourself by practicing the skills you want to showcase.
Start by listing all the jobs you’ve had before and what are the skills you think you could use in applying as a freelancer. Like me, I always put my sales and customer service experience whenever I apply as a CSR online or as a social media manager. It helps me to target the right job I want and focus on that skill. Always be true to your skills to avoid misunderstanding with your employers.
Follow the WERPM
WERPM means Work email, Resume, and Payment Method. These 3 things are very handy when it comes to starting out as a freelancer. Work email will help you keep things organized to get you on track of the job postings you applied. Resume, of course, this is a very important file that you give out in applications.
Always be honest in every information you put in it and be relevant as much as possible. Lastly, the payment method for your salary. Whatever payment method you’re using, don’t forget to verify your account to avoid any payment delays or hold. Always put the same information you have on your Valid ID as well to confirm your identity and get verified.
Browse for freelancing website platforms. There’s a lot of platforms to start searching for the perfect client but I recommend focusing on the top 3 you prefer to apply. That way, you could get the chance to focus on those platforms that you think have a lot of job postings for you. These platforms are reliable so you can avoid getting scammed from other freelancing websites that you can’t trust. It’s still your discretion if you think the job you’re applying for on that website is legitimate or not.
Onlinejobs.ph. This website is made to help every Filipino freelancer. It’s easy to navigate and doesn’t charge any fees every time you apply for a certain job post. They also have a built-in time tracker that you can download and use when you start working.
Virtualstaff.ph. This platform is almost the same with Onlinejobs.ph. The goal of the platform is to remove the middle men or recruiters in hiring a virtual assistant. Their website is very easy to navigate and you can list all of the skills you have.
Upwork.com. This website is formerly Elance-oDesk that started out many years ago when working at home was not yet taken into consideration by many Filipinos. They were rebranded last 2015 as Upwork. It is a very established website for freelancers.
Personalized cover letter for every job you will apply
For me, a cover letter is very crucial in applying. You don’t wanna overdo it and make it short, or put everything to impress and sell yourself out. There’s a very thin line between them that you might wanna experiment and send out to clients.
Personally, what I do is make it not too short, use simple words, and sound conversational. Your client doesn’t want a generic email that you sent from every job application you applied. They want to read an email that’s direct to the point on how you could help them, what are the things you could do for them, and always sound like a friend that can help. How can you perfect these 3 things? Just by answering what your client needs and selling yourself in a professional way.
Follow up, Reply, Prepare for Interview
After you start applying on different freelancing platforms, it’s time to wait for their response. Now, here’s the client you’ve been waiting for. But you don’t know what to do. To get your dream client, you should gather enough courage to reply to his email as soon as possible and be present if you’re invited for an interview.
If you don’t receive any emails from your job applications, don’t lose hope! Follow up with them and try elaborating on the stuff you think you could do for them. You could do some research about their business and ask what their plans are. That way, you’ll get their attention by letting them see that you care about their business.
Overall, applying for an online job will take a lot of effort but it’s surely worth it. Always trust your instinct whether the job post is legitimate or not. Never give any means of cash or free work just to get the job. A legitimate employer hires an online worker and pays them after the service was done or received. There’s a lot of work at home jobs out there so take your time to prepare yourself for that dream job you always wanted.
As the COVID-19 crisis gives us a lot of setbacks in our plans this year, this should not stop you from achieving your dreams. Start working from home to avoid COVID-19 and be safe with your family. There’s a lot of opportunities in the online world that all of us haven’t discovered yet. A lot of success stories from people and fellow moms will inspire us to strive to get better. It’s a matter of your time and effort to learn and join the fast-paced community of the digital world.
ABOUT THE AUTHOR
Maria Annika Rodil is a Social Media Manager and a wondermom of 3 kids. Born and raised in Metro Manila, Annika never lost her passion in writing. She loves to share her ideas & thoughts through social media that led her in the freelancing industry. She loves to write short stories and share it with her friends. She lives in Biñan City and works in the Digital Marketing Industry handling clients that are focused on service-based business.
Most of us are worried about the new COVID-19 disease that’s recently bringing chaos to the world. Apparently, there are a lot of people around the globe who have confirmed cases. Well, we can take action to protect ourselves and our family from contracting the virus. Simple things that we can do is to stay at home as much as possible, social distance, wash our hands regularly, drink vitamins to boost our immune system and eat healthy food.
Protect ourselves from corona virus
The best way to prevent coronavirus is to wash hands as often as possible. Washing our hands with soap and water will lessen infection risk. WHO recommends washing our hands for 20-30 seconds, then rinsing it under running water.
Avoid touching our eyes, nose, and mouth, because we may contract the virus from surfaces. For example, germs linger on doorknobs which means that it is possible that we get it once we touch it. The germs stay on our hands, making it easy to infect ourselves if we touch our faces with dirty hands. Stay away from those people who are coughing or sneezing since this is one of the early symptoms of coronavirus. We also need to be careful since we know that the virus could be caught from the air and it may increase the risk of infection.
Avoid shaking hands with our friends or relatives when we meet them to protect ourselves from infection, as WHO advised.
We should also use disinfectant products to kill the viruses, especially on our doorknobs, kitchen area, and bathroom area.
Practice Social Distancing
We should stay at home as much as possible and avoid going to crowded places like cinemas. Our family likes to watch movies once a month but we need to stop doing it while it’s not yet safe. Avoid eating in food courts and restaurants where most of us like to dine together with our family. By doing this, we can help limit the spread of the virus.
It’s better to stay home, stock groceries and other necessities needed in our daily living, have a bonding with your family at home like watch movies together, have some recreational activities like playing board games, cards or take online courses to learn new things or add new skills to improve ourselves.
Limit social gatherings like meetings with our family far from our area or some closest friends to avoid spreading of the virus.
Avoid meeting up to someplace where we can be possibly exposed to the virus. We should also maintain our distance between others when we are going out of our house, like we are going to the market. Wearing a mask can protect ourselves from getting sick, especially when we are with someone. Coronavirus can be spread through droplets which are transmitted via sneezing or conversing.
Practice Proper Hygiene
When we arrive home, we should not go near to our family right away. Make it a habit to sanitize by washing hands and throwing away disposable masks that we used outdoors. It is also recommended to change our clothes at once and leave our shoes outside. By doing this, we can avoid risking our family members who have low immune systems like senior citizens and babies.
Avoid coming near to the Animals
As pet lovers, we should limit handling our pets. Since many of us are in quarantine, we are more affectionate with our pet cats and dogs as we spend more time with them in the house. But for now, we should not risk ourselves in handling animals. After touching pets, we have to make sure that we wash our hands immediately with water and soap for 30seconds.
We should follow what our communities advise us to do. Let us stay home, away from crowded places. Let us also keep a good distance between ourselves and other people. It is also important to keep our house clean and sanitized. Eating healthy food, drinking vitamins, covering our mouths when we cough and washing our hands can protect us from the disease. It can also help if we separate ourselves from pets. This way, we can stay away from getting infected with the coronavirus. Let us all be safe and healthy.
ABOUT THE AUTHOR
Amii Lane Magallanes is a former OFW who decided to stay in the Philippines for good because of her daughter. She wants to see her grow up and be close to her not just as a mom but also as a best friend. She is currently working as an ESL online teacher home based for almost 4 months. Although the income abroad is not the same here, she prefers to work at home where is comfortable and happy being with her family.