HUNT & GATHER'S STRONG MOMS MOTHER'S DAY FESTIVAL

With Mother's Day just around the corner, lots of events, promos and giveaways can be seen, read and heard almost anywhere. And being a Mom, I am one of those who look forward in taking advantage of each one of them, hoping that I may be lucky enough to be chosen as one of the winners. And one of those that I look forward to attend is HUNT & GATHER'S STRONG MOMS MOTHER'S DAY FESTIVAL.

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The STRONG MOMS MOTHER'S DAY FESTIVAL is a NUTRITION & FITNESS BAZAAR which will be held at GLORIETTA 3 ACTIVITY CENTER on May 7 & 8 from 10AM to 10PM.Registration is free so you can tag along your family & friends.There will be nutrition talks and open workouts plus nutritious goodies and wellness services from the different booths in the bazaar. There will also be lots of freebies and giveaways to be given away. In fact, one lucky Mom has the chance of winning 5000Php worth of Strong Moms Goodies.

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Below are the mechanics:

1. Attend at least two (2) nutrition talks and one (1) open workout on May 7 and/or 8
2. Take a picture of yourself with the facilitator and post it on Instagram.
3. Follow and tag @iloveayalamalls, @iloveglorietta, and @huntandgatherph on Instagram.
4. First 100 moms to fulfill the requirements and approach the registration table will receive a bag of healthy goodies!

Slots are limited as each talk can only accommodate 20 seats. Pre-register by sending them a message in their facebook page.


So Mommies, if you are free this first weekend of May, head on to Glorietta 3 Activiy Center and join the STRONG MOMS MOTHER'S DAY FESTIVAL by Hunt & Gather. Bring your kids and the rest of your family at the bazaar. Not only will you get to learn how to live more fully by eating healthy but you also get to share that experience while spending Mother's Day with your loved ones.

For more updates, please visit Hunt & Gather in facebook or you can also follow them @instagram.com/huntandgatherph & @twitter.com/huntandgatherph.

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How To Nail That Sub1 10K Race In Your Forties (My PinoyFitness Sub1 10K Story)

When was the last time you have accepted a challenge knowing the odds were against you? What prompted you that made you stick to your decision and push through with it?

To some of us who excelled in academics, the arts, journalism, sports or even in beauty contests, a lot of preparation and practice is done just to make sure we get that had earned medal or trophy even. It will be an added bonus if we get some cash prizes or additional freebies.

Now what if you registered for a 10K race and you accepted the challenge of finishing it in an hour or less (SUB 1) with little or no training at all, a week before the run? What are the chances that you will get that hard earned medal once you cross the finish line especially if you are already in your late forties just like me ? Isn't it risky putting yourself in a spot knowing that you might even get injured?

To those who are slowly getting to know me through my blog, some of you may already know that I have been running since 2012. It all started when I ran at a free race where the company I used to work for was one of the sponsors.I have joined a 3K race where everything I did was all wrong since I was a beginner. I wore the running shoes I just bought the day before the race, wore a wireless bra and denim shorts plus I did not have any training AT ALL. In short, I was heading for a disaster that fateful Sunday. I could not even remember the last time I had run. Though I was able to cross the finish line in an hour which was already an achievement for me at that time, I did feel some minor leg pains because my pacing was all wrong which was to sprint and then abruptly stop, at times almost bumping at other runners. I was like a tire that gets inflated which was what most newbie runners do when they get all excited running in their first race.

As I started reading running articles, watched videos and continuously spent my weekends running very early in the morning, I have learned to control my pace, developed endurance and improved on my speed. I seldom join races as they too add to my family expenses so it was enough that I finished three to four races in a year. I may have started slow and needed a lot of training and improvement but I was sure glad that I have met coaches and seasoned runners, even ultra marathoners who gave me tips on how to improve my running.

I usually run at BGC. It is a place filled with good memories because it was where I ran my first race & where I joined my first group exercise at the park. There was even a time that I was one of the lone runners along McKinley Road at about 4AM because jeepneys were rare and I did not want to be late for the 5:30AM Zumba class at the park. I considered it as my training field and my turf. What I love about BGC are its uphills and downhills which are good training grounds for a beginner. It also has lots of trees and parks and I pray that it remain that way. Thus when I learned that PinoyFitness Sub1 10K Challenge will be held there, I did not think twice in signing up for it. 

However a week before the race, my monthly period arrived. That was a Wednesday, just three days before the race. I told my self there was no way I am going to back out. I have waited so long for it and I wanted to know if I could really finish a 10K race in an hour at least. So instead of thinking of what might go wrong on race day, I focused on what I could do to prepare myself for that coming Sunday. And here are the things that I did.

 I Practiced Yoga

Since I was not able to train and practice on my speed due to my period, I resorted to the next best thing which was to practice Yoga. Some runners still could not understand how Yoga and running go together. Runners World already featured articles and videos on how Yoga can improve one's running. Since Yoga was low impact, I practiced it everyday  where the routines lasted for an hour, sometimes more. I focused on the calves, hamstrings, legs & arms. I continuously told myself that I will be okay come race day.

I Made Sure I Got Enough Sleep, Ate The Right Food & Drank Plenty of Water

Sleep is very important not only when you register for a race, but once you decide to get serious in running. Same thing in eating the right food & keeping hydrated. One needs to learn how to shy away from junk food, food high in sugar & salt. One also need to eat more veggies and fruits, drink plenty of water instead of soda or carbonated drinks.

I never really had any challenge from avoiding junk food and drinking soda. I could bear not to visit any fast food chain even in a month or three months without any problem. I maybe into sweets like fruit salads and ice cream but I eat them in moderation. I am also lessening my intake of rice to half a cup in every meal. I love veggies and fruits plus I make sure to drink 8 glasses of water, sometimes more especially during summer.

To those who still smoke and drink yet chose to run and join races to keep fit, it would be better if you can quit because as you continue to increase your mileage and join longer races, your body will need all the rest and nutrition there is for you to endure the challenge until you cross the finish line. It would be best to totally quit such vices than suffer the repercussions later.

Although most runners find it hard to sleep the night before Race day, it would still help if the body got enough sleep the day before. NEVER, EVER risk going out for a short drink or attend a party the night before the race. Same thing if you have the flu or are not feeling well. Some runners collapse while on the road and sadly are not able to finish the race. Some are lucky to have friends who will do the extra mile to support them, making sure they are still okay even if it is just a 10K race.

I Used My Old Set of Running Gear, From My Sports Bra to My Running Shoes

Nothing new was worn on race day. Even the race kit that I got when I  registered had been worn the Sunday before the race just to check if it fits comfortably despite the hot weather.

Just roughly 2KM away from the finish line

 
I Kept Saying " Sub1, Sub1" Until It became A Mantra 

I was not the only one who registered for the race. My daughter, Sidney who has autism also ran in the same category with me. We registered for the second wave which started at 5:15AM. When we heard the gunshot, my daughter and I got separated. It was hard not to think of her when she went out on her way but I was confident that she will finish the race in one piece just like she did in the past. So, instead of again thinking what could possibly happen to my daughter on the road, I focused on my run as I only have one hour or less to cross the finish line.

It was hard not to think of my daughter when we got separated

The race route was not at all easy. Runners have to pass by the Buendia Flyover to Kalayaan Avenue and back. There was a point when we were running down the flyover that the pull of gravity was so fast that one has to check his speed not to tumble and hit the other runners in the process. There was also the challenge of staying hydrated and keeping your focus on the road. Not that there were limited water stations. On the contrary, there was enough supply of water and Gatorade but the thing is, stopping to have a drink will affect the remaining time left for you to finish the race which was an hour or less for you to get that medal. In my case, I did stop twice but  made sure I made up for that lost time by quickening my pace to catch up on the required finish time. It was a good thing that I also brought my ever reliable bottled water as I needed to splash some of it on my face and my arms which were getting hotter due to continuous running.

I Never Gave Up Until I Reached The Finish Line

There was a point when I wanted to slow down and just give in to the fact that I will not be able to make it. I was trying to console myself that I was not really prepared for the race plus the fact that I was already in my late forties, that age was already catching up on me and that I was not really a fast runner to begin with. However, there was this stubborn, nagging voice at the back of my head that said I can still finish the race with a faster PR (personal record) although not necessarily a Sub1. With that in mind, I continued to run and when I saw the marker that I was just 500 meters away from the finish line, my strides became longer and my pace became faster. 

When I finally stopped running, I was surprised when I learned I made it to the cut off time.

Hard earned medal

Meanwhile, my mind drifted immediately  to my daughter who was still on the road.             

                  

I always knew she would do well on her own.

After almost half an hour from the time I crossed the finish line, we finally  got to      see each other amid the thousands of runners.

Despite her autism, she never gave up until she finished her 10K race

Despite the lack of training, I was able to prove that age is not a deterrent in exceeding yourself and in nailing that elusive Sub1 10K race.  And as an added bonus, I was included in the Pinoy Fitness  Sub1 10K Challenge Video. Go check for yourself. 

 



      




Will I do it again next year ? 

You bet. 

Especially now that I am officially, a Sub1 10K, gray haired Momma.

(photo credits to pinoyfitness.com, Active Pinas and Sidney Rain Bucu)



                     

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SWEATING IT OUT AT THE COSMO MOVE IT EVENT IN BGC

I  went for a short run to Bonifacio Global City last night. My original plan was to join the Nike Running Club where I registered.  It usually take me 30 minutes to run from St. John Bosco Church to BGC, however last night my pace was a bit slower because some commuters prefered to walk due to the traffic. Since I was not familiar where the Nike Running Club was held, I arrived late and when I found out where they were training, the first lapse already started. So I decided to walk around until I heard some loud music at the BGC Amphitheater. And that was where I found out about the COSMO MOVE IT event. 

I went asked around to confirm if it was a free registration event. When they said yes, they immediately asked me to sign up then gave me my loot which was a bag of Belo Essentials & a shirt that I could wear for the evening's activities. I gladly thanked them and went to the nearest restroom to change in a hurry so I could still join the free Body Jam exercise that already started.

For the next thirty minutes, I danced like nobody was watching. It had been months since the last time I had danced and I am glad that I still have the endurance for it. There were two dance instructors on stage and after the Body Jam workout, it was followed by a Hip Hop class. Talked about hardcore workout for an hour. 

I had enjoyed every minute of the workout for the whole hour. I almost forgot that I live in Pasay which was roughly 6KM away. Since I only ate two servings of veggies before I left, I decided to reserve the remaining energy I had & just walk along McKinley Road on my home. So before the next set of activities started, I excused myself and made a short visit to the different booths on the venue. I also made sure that I have my photo taken as a souvenir.

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I know that my face was devoid of makeup and somewhat glistened with sweat. But what to do you expect from someone who run 5KM, danced the Body Jam & joined the Hip hop class afterwards?  I am not the type of person who apologize because I sweat after a good run or great workout. Sweating is the body's way to eliminate the toxins that needed to be flushed that is why one feels very light after a good exercise. Besides, I am grateful that I still find time for fitness, have the endurance to move fast and sweat it all out in the process. Which made me realize that I made the right decision in going out last evening and run in BGC. Despite the hot weather, an ordinary evening turned memorable because  I was able to join the COSMO MOVE IT event.

To Summit Media, Belo Essentials and the sponsors of the COSMO After Office Hours Work Out Party, congratulations for a job well done !

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List of Swimming Schools for Special Needs Kids in the Philippines

I have three kids with special needs. They are already in their teens but to me, they will always be kids at heart. They are active, stubborn & unconventional. All three of them love to eat veggies and fruits. They also love the water, not necessarily swimming but they love tho take baths and the calming sound they hear from running water. Though not one of them learned how to swim, I do plan on having them take swimming lessons in the future. I believe that the ability to swim is an important thing that we all need to learn as it could be used in times of emergency or catastrophe.

When I checked on Google to search for swimming schools for special needs kids in the country, I was kind of sad that we only have very few ones who offered classes but somehow I could understand why. It takes a lot of passion & discipline for a teacher to teach swimming lessons to students of all ages. What more, that dedication is challenged and tested once they do the extra mile of coaching and teaching persons with special needs. 

Nonetheless, I hope that in time, more  swimming schools will open to cater for people with special needs. With this knowledge, I decided to create a post as a point of reference for parents, teachers and anybody who will be interested in enrolling a special needs person in swimming lessons.

Below are the known swimming schools which cater for special needs kids & kids at heart in the Philippines:

(1) AQUALOGIC SWIM COMPANY - the Aqualogic Swim Company comprised a group of Aquatic educators from various swimming backgrounds dedicated to high quality & personalized instruction using the latest & most effective teaching method. Founded in 2006 by Ria Mackay who is also the Head Instructor, Ria was a competetive  swimmer in her younger years & has been teaching swimming for over 20 years both hear and abroad.

 

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 To know more about their swimming classes schedules and rates, visit their website @

 aqualogicswimco.com or you  can drop by at their facebook page.

 (2) POWERSWIM -  is a team of dedicated coaches whose motivation is to teach every child to respect the water while having tons of fun. They also encourage a healthy &  interactive, aquatic environment which help in making sure the kids become comfortable and confident swimmers. 

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 The team of coaches include:  

  * Coach Norman Pascua *

   ITU Certified Triathlon Coach  

   Head Coach for Shangrila Makati Trikids Program

   Certified PLS Level 7 Swim and Survive Swim Course

  * Coach Annie de Jesus *

   Certified PLS Level 7 Swim and Survive Swim Course

   Swim Coach for kids

   Certified Mom

  * Coach Jepthe Subagan *

    Certified PLS Level 7 Swim and Survive Swim Course
    Swim Coach for kids
    Swim Teacher for Babies and Toddlers
    MAED Special Education Candidate


For more information on their venues, schedules and rates, visit Powerswim Pilipinas
which is their facebook page or you can drop by at powerswim.net.


(3) CHITO RIVERA SWIMMING SCHOOL - The Chito Rivera's Learning and Aquatic Skills Incorporated was founded by Coach Chito Rivera who is well known  both in the Philippine Swimming & Teaching Community. He started teaching swimming lessons as early as 1980 and it is his passion for teaching that gave him the opportunity to work with different groups and attend seminars which further developed his skills which included but not limited to coaching swim clubs & school teams. Below are some of the highlights of Coach Chito Rivera's career :

2002  - Joined the leadership of Philippine Amateur Swimming Association & was elected Secretary General until 2004. In his stint as Secretary General of the country’s National Sports Association, he was able to put in place programs that helped the country win the Championship in the Southeast Asian Age-Group in 2003 which was held in the country. 

2003 - Appointed as the head of the Philippine  Delegation in the 2003 Southeast Asian Games (SEA GAMES) held in Vietnam 

2004 -  Appointed as the head of the Philippine Delegation in the 2004 Athens Olympics in Greece. 

It was after the Athens Olympics in Greece that Coach Chito  Rivera pursued his passion further by way of teaching and developing swimming in the grassroots, organizing competitions hoping that one day more patriotic Filipino swimmers will take part in this dream event and be able to win the elusive gold for the country.

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The Chito Rivera's Learning Aquatic Skills & Services Inc mission is not only to help individuals overcome their fear of the water but also to train swimmers whose desire to share their aquatic skills and passion for swimming are inherent in them. 

For updates on their swimming lessons schedules, venues & rates,visit chitorivera.com
or their facebook page @ facebook.com/chito.rivera.92
One more thing, If you have the passion to teach and share it by teaching swimming lessons, you can send your resume @ class_aquatics@yahoo.com or call/text 0917-8930723, 0922-8554358; 531-8081 loc. 1066 and 571-9262  to schedule for an interview.


(4) BERT LOZADA SWIM SCHOOL -  The Bert Lozada Swim School  started as a single venue in 1956 at YMCA & was founded by Remberto C. Lozada or " Tito Bert " who was introduced to swimming in 1953 by the age of 12. According to him, ever since he started swimming, he discovered that teaching others to swim especially young children has become his passion. As early as 1986, he formulated & implemented his own style of swimming which was a compilation of what he learned from his travel and from his travels during swimming competitions either as a competitor or as a coach.

The highlight of his coaching career came when he was head coach of the Philippine Team at the 1991 Southeast Asean Games (SEAGAMES) where the Philippines was able to achieve its best performance. But even before then, his swimmers were already qualifying for the Olympics, Asian Games and SEA Games. Most notable among his swimmers were Ryan Papa, Eric Buhain, and Roselle Papa.

Needless to say, BLSS has been touching lives since 1956. Today,  it is now the biggest & well managed swim school in the country with an average of 150 employees comprising of teachers, coaches & staff. It now has 56 venues all over the country and has produced 7 Olympians, several national swimmers & record holders.

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For more information regarding their class schedules, venues and rates, you can visit their website at bertlozadaswimschool.com. You can also get your swimming updates at  www.facebook.com/BertLozadaSwimSchool.
 

So far these are just a few of the known swimming schools who cater to special needs kids and kids at heart in the Philippines. Nevertheless, we are still fortunate that they have open their doors & shared their passion by doing the extra mile in believing that all of us have the capacity to learn & to swim, even those who have special needs.

If you know of other schools that are not in the list, feel free to get in touch with me via email or by sharing it in the comment section of this post. As they always say, sharing is caring.

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Tips For Staying Cool In Surviving The Hot Summer

I am so freaking HOT & I know I am stating the obvious.

I did not mean that figuratively though, but at times I could be HOT without me knowing it.

I have my moments too.

But  to say that it is so hot is such an understatement, not only during summer but even in those months when we expect the weather to be a bit cold, at least. 

The weather had become so fickle and we have no choice but learn to survive. With that being said, let me share my survival tips in staying cool and survive the summer heat. 


(1) Drink water as often as you can. 
  
Summer is not the time that we should slack on drinking water. And when I say drink as often as you can, that means from the time you wake up to that time you retire for the day. It would also be best to always bring bottled water whenever or wherever you are, whether you are on your way for work, school, the mall or even going to the wet market. Whenever my kids leave for school I always remind them to always have a bottled water in their bag.

At work, whether at home or in the office, make sure to have your mug or bottle container filled with water within your reach. At times we are guilty of not even drinking due to the work load and we have deadlines to beat. We think that drinking often will stop or lessen our productivity especially if that would include short trips to the restroom. But sitting for two to three hours straight is also not healthy that is why it is okay to stand every now and then and stretch your legs by taking a short walk to the restroom to relieve ourselves.

Take note that I did not suggest to drink juice or carbonated soda. I am not sure if you noticed that  when you drink water often, it lessens not just your thirst or your hunger pangs (except if you are diabetic or has signs of prediabetes ) whereas if you prefer carbonated sodas or juices, you feel thirsty still after drinking them. It is because carbonated drinks have loads of sugar which is not good for our bodies. Coco water can be a best substitute for water but if you are saving on money, water therapy is the best. It lessens your risks of urinary tract infection,constipation and save you from being prone to coughs and colds which are very prevalent especially during summer.

(2) Get used to taking showers twice in a day.

Some may not agree to this, especially Moms with young babies but that is okay. When my kids were still babies, an old family doctor told me that we can actually bathe our babies as long as we do it quick (sponge bath). He even cautioned me not to wash the baby's back often because it is unnecessary and that if I followed his advice, I would save a lot of money and will have less frequent trips to the doctor. So as early as 6 months old, as long as I feel that my kids do not have the flu, if I feel that they are hot, sticky & irritable due to the weather, I do not think twice of giving them a a quick shower.

Now what if you have skin allergies that prevent you from taking showers often or your skin is exceptionally dry? 

It is always best to seek the doctor's advice in such cases. But you may want to try applying virgin coconut oil to your skin immediately after showering. Virgin coconut oil (VCO) has multi purpose uses and my Mom & kids had tried and tested it for a long time. 

(3) Eat more veggies & fruits, avoid meals with soup or broth as much as possible.

 I am not sure if you have noticed that some of us still like to eat "sinigang," "nilaga," "tinola"  even on a hot, summer day. Same thing for those folks who love drinking hot coffee even in the middle of the afternoon. ( guilty sometimes?)

Perhaps we all have our quirks and what have you, thing is as long as the hot meal you just had will not aggravate your temper & blood pressure due to the summer heat, then that is just fine. With my kids, I have noticed that if the food is still hot because it was just recently cooked, they do not want to touch it. Sadly, this hot weather also affect some of our appetites. So I started adding more fruits in their meals. I also added easy to make salads if we have fried fish for lunch or dinner. Say sliced ripe Indian mangoes with tomatoes and Camote tops. At times, I try boiled ampalaya, sliced into strips with sliced mangoes or diced pineapple and garnished it with sliced tomatoes.

Now for desserts or merienda you could eat fruits on their raw form or create your own smoothie with it. You could also make your own fruit salad or " halo-halo." My Mom used to make " halo-halo " when my siblings and I were still kids. When our  neighbors learned that we are eating halo halo prepared by my Mom, they encouraged her to try selling it which she did. We helped her prepare for the ingredients, assisted her in serving our customers and earned a small profit in the process.

If you are saving on money, you could buy buko (coconut) in the market, have it cleaned but do not forget that delicious & nutritious "sabaw ng buko," (coconut water) where you could actually drink it on your way home. 

The ever delicious Halo-Halo

Coconuts are always available in any local wet market

Ugh. I should stop this, it is making me hungry.

(4) For clothing, use light and absorbent ones whether at home or  if you are going out. For fashion conscious people, just choose the appropriate ones for the events that you will be attending & places that you will be going. If you really cannot bear the heat, then show some skin by wearing sleeveless blouses, skimpy shorts or dresses that are above the knees.

For fashion statements people, if you prefer wearing a sweater, a sweatshirt or a jacket  under that scorching sun and in this hot weather, please do so at your own risk. Basically, as long you are comfortable with what you wear, then that is just okay.

You can lie stark naked if you want to, as long as you are the only one in an island, you live alone or your room is secured lock from your children or other family members. There is no harm in sleeping in the raw especially if the summer heat added to your sleep deprivation.

To each his own.

(5) Always bring an umbrella, a pair of shades & a fan to keep you cool.  Applying sunblock also does not hurt in protecting you from the rays of the sun.

Nowadays, an umbrella, a small fan and a pair of shades are essentials to survive every  summer. Walking under the scorching sun with an umbrella does wonders as it protects our head from getting headaches or migraines. Wearing a pair of shades help us protect our eyes especially if our work entails us to be in front of the computer for long periods of time. A small fan also lessens the heat especially if you are cramped inside a jeepney or any public transportation. 

Applying sunblock to protect your skin from the sun's harmful UV rays will not hurt as well though some do not believe in such a thing. 

 (6) Accept the fact that your power and water bills will go up. That traffic will be more agonizing due to the summer heat and that your blood pressure will not stabilize if you continue to get affected with all these.

We have often complained about the high rates on our water and electric bills, the summer heat  and the horrible traffic. We have seen and felt them for a long time. If people posting how terrible it is with so much exclamation points in social media think they are doing us a favor or helping us realize it, then they are wrong. 

We all have a choice.

We could leave this place which others consider as a forsaken country, live somewhere colder, with higher cost of living, where everything is taxed, where we could start a new life away from our family, our friends and everything that remind us of where we came from. And never come back.

Or we could learn to suck it all up, accept that what we are experiencing was a product of our unmindful and uncaring ways to protect the environment . That after this heated summer, it will be followed by heavy rains, terrible floods, catastrophes,  lost lives.

Yet most of us are still here. We choose to take life one day at a time and learn to live with the endless cycle of climate change.

If we continue to get affected what had been happening every summer, then my suggestion is better get used to it. If we feel terrible and sick due to the summer heat yet do not like drinking water often, prefer food  and drinks rich in sugar, junk and fatty foods plus refrain from eating vegges and fruits, then expect to have recurring migraines, urinary tract infections, constipation, coughs and colds.

I do hope that the tips I have suggested will help you survive not just this summer heat but the next coming ones as well.

So, what are some of the survival tips you have learned in getting through the hot summer?

I would love to hear your thoughts.

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How Can We Prevent Diabates

To those who have been following my posts about Diabetes, I do hope you are still with me and not starting to get overwhelmed with too much information. Part of the reason why I shy away with these kind of posts is the fact that there are certain information that I honestly am not familiar and at times conflicting. There are also instances that boredom strikes especially if I find the explanation too medical. That is why I allotted ample time to research on articles that will help us understand such global issue as diabetes.

I always believed in continuing education as we age. The thirst for knowledge & information is something I find important to be abreast with the times - times which are constantly changing. In this final installment on diabetes information, I will share the different causes and ways on how we can still prevent diabetes.

CAUSES OF DIABETES

Diabetes causes vary depending on your genetic makeup, family history, ethnicity, health and environmental factors. There is no common diabetes cause that fits every type of diabetes for the reason that diabetes vary depending on the individual and the type. In other words, the causes of type 1 diabetes vary considerably from the causes of type 2 diabetes. 

 TYPE 1  & TYPE 2 DIABETES CAUSES

Type 1 diabetes is caused by the immune system destroying the cells in the pancreas that make insulin. This causes diabetes by leaving the body without enough insulin to function normally. There is no specific diabetes causes, but the following triggers may be involved:

• Viral or bacterial infection
• Chemical toxins within food
• Unidentified component causing autoimmune reaction

Underlying genetic disposition may also be a type 1 diabetes cause.


Type 2 diabetes causes are usually multifactorial where more than one diabetes cause is involved. This is the most likely type 2 diabetes cause. There are a variety of risk factors for type 2 diabetes, any or all of which increase the chances of developing the condition.
These include: 

• Obesity
• Living a sedentary lifestyle
• Increasing age
• Bad diet  

Other type 2 diabetes causes such as pregnancy or illness can be type 2 diabetes risk factors.



HOW CAN WE PREVENT DIABETES

 Below is an easy to understand infographic on how we can prevent diabetes.

        

Infographic Source

Out of the  8 steps mentioned in the infographic, I was guilty of not getting the right amount of sleep, having irregular eating habits and not being able to manage stress. My Mom was guilty as well especially during those days when Dad had been ill with cancer and after his death. She became more workaholic though that somehow helped ease the pain of loosing my Dad. We were not a family who was into junk food, buffet and eat outs because we lived in the province where malls and groceries were rare, where we usually walk to save on fare and get to the nearest store or market. However My Mom suffered the repercussions big time. She did not have any vices ever since however due to her small salary she always took care of our needs first before her own.

When I started working in the evenings, it was my Mom who constantly reminded me not to skip meals just to catch up on my sleep. When stress was already taking its toll on my health & sanity, she suggested that I consider working in a day shift even if it would mean getting myself a lesser pay. She explained that I will feel the repercussions of not sleeping in the evenings for a decade once I age. 

It was hard.

After a lot of reading, reflecting and long conversations with my Mom over the phone, I followed what she told me. I left my work before the year ended and looked for a day job with less pay, as what to be expected. I have been enjoying sleeping in the evenings and catching up lost time with my kids. Lastly, I now can find more time to run, walk, practice Yoga, catch up on  my reading and blogging which was put on hold when I was busy working in the evenings.

As early as now, I am glad with the decision I made. This may just be the start of my journey in preventing diabetes.The challenge of eating the right food, handling stress and not getting confused with too many and conflicting information will always be there. But being aware is better than living in the dark. Learning is a continuous process but I will always be up to the challenge of getting informed & choosing to live the remaining years of my life filled with good health and wellness.
                                     

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A BIRTHDAY POST TO AN AWESOME GOLD'S GYM INSTRUCTOR, CARLO GALVEZ

Three years ago, I met a Zumba instructor who visited CONVERGYS as part of Gold's Gym marketing promotion. It was also the company's way of introducing Zumba and encouraging  the employees to find time for fitness. My colleague, Malou and I were active weekend Zumba members then at the BGC park so when we learned and saw the event's poster at the hallway walls, we did not think twice in signing up even if that meant joining the Zumba after shift (aka no sleep at all).

When Carlo arrived & entered the game room, he exuded the presence of someone who was in charge. In fact, my colleague who almost became a gym class instructor could sense that we will be handled by a pro. Not that Carlo was intimidating. Even if the class has not started yet he was well aware of the ones who will not actively participate. He even pointed out that he enjoys teaching  those who prefer to stay at the back near the door. In fact he could already sense those who plan on walking out of his class if they feel they could not handle the steps or the routine anymore. So he jokingly requested to have the door closed so no one would  leave until the class was done, which elicited some laughter from the group.

Thursday  morning class at Gold's Gym Glorietta, with Carlo Galvez

Carlo loves to take pictures of his class even after a hyper energetic workout

When we started dancing, I found out and understood why he wanted to have the door closed. If one attended his class due to curiosity, then that person was in for a big surprise. Carlo was one hyper group instructor who will teach you how to dance that will make you wonder if your hips were still there. I could recall how my legs and hips hurt after dancing Christina Aguilera's ,"Burlesque." They hurt so much until I got home that I asked my K-POP dancer daughter what I did wrong. She smartly answered, "Mom, the routine was all new so your body will adjust. But if you continue doing it, the pain lessens until you will no longer feel it. It just takes time getting used to it." 

Okay. So I told myself, if I continue attending Carlo's class, I will no longer complain about the aches and pains. Or so I thought.

So that's what i did.

When I moved to a different company and found out that it offered a low gym membership fee at Gold's Gym, I took advantage of it especially that Gold's Gym Glorietta was just 5 minutes away from where I worked. The first time I went there, I immediately asked for the class' schedule & checked if Carlo has a class on that same day. It turned out that he had a back to  back class in the late afternoon. However that turned out to be a beginner's  mistake because I found out that his class was jam packed. Since I prefer to dance in front so I could easily follow his movements, I had a challenging time because I could hardly stretch my arms or do the steps without bumping into another student. As what to be expected, the class was so energetic and filled with adrenaline rush especially after dancing  the hardcore routines which Carlo was known for. 

As the days went on, I became a regular in Carlo's class. And just like anything that you do on a regular basis I have gotten used to his routine. I also learned that he was adored by his students because he has the gift of teaching routines that were easy to follow. He made his students laugh which helped lighten the mood especially if we come to his class after work or with no sleep at all. I also found out that he organize Zumba events for a worthy cause like that one time when he needed to fund for his Mom's surgery which was quite admirable especially when his Mom was at the event watching us dance with his loving son on the stage.

It had been months since I last joined Carlo's class. I have to admit I miss the adrenaline rush each time we work out & dance the routines that I have gotten familiar with. Not only that, I miss the short talks we shared once the class was over and those moments when he took our class picture after a tiring and energetic day at the gym. But more than the dancing, the body aches and the pains, I am a bit sad that I have not really gotten to thank him for inspiring us to move our butts and love those hours spent at the gym. He made us forget our problems, made us feel light and young even if that meant being sweaty after a tiring workout. 

To one of my favorite group instructors at Gold's Gym, happy, happy birthday. I sure hope that one day, I could join your class again. Enjoy your special day and keep inspiring.

Carlo Galvez is a Certified Zumba Instructor. For those interested to join his classes at Gold's Gym, please visit zumba.com. You can also get to know him more and his advocacies on his facebook page @facebook.com/carlo.galvez.


Below is the video link in that was shot by Carlo in  one his classes at Gold's gym. I was lucky enough to be included in the video. Just click on the link and enjoy watching.

 
https://www.facebook.com/carlo.galvez3/videos/812964288723786/




(photos & video credits to Zin Carlo Galvez)

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What We Need To Know About Diabetes (Part 2)

In my previous post, I have shared about my Mom's battle with diabetes and how my family, hopefully learned from it. We are continuously learning as my Mom continue with her fight.  

Based on research and on numerous readings about the illness, I have learned that all of us are not immune to it, even young children. Since prevention is better than cure, it is best to be well informed so as not to experience its repercussions later on.

In this post, let me share some simple and easy to understand explanation on the definition & types of diabetes plus an info graphic regarding its signs. Another valuable information regarding  prediabetes  was  also explained plus a short quiz if you and I might be possible candidates.


Definition of Diabetes

According to kidshealth.org, "Diabetes is a disease that affects how the body uses
glucose , a sugar that is the body's main source of fuel. Just as an iPod needs a battery, your body needs glucose to keep running. Here's how it should work :

1. You eat.
2. Glucose from the food gets into your bloodstream.
3. Your pancreas makes a hormone called insulin
4. Insulin helps the glucose get into the body's cells.
5. Your body gets the energy it needs.

The pancreas is a long, flat gland in your belly that helps your body digest food. It also makes insulin. Insulin is kind of like a key that opens the doors to the cells of the body. It lets the glucose in so it  can move out of the blood and into the cells.

But if someone has diabetes, the body either can't make insulin or the insulin doesn't work in the body like it should. The glucose can't get into the cells normally, so the blood sugar level gets too high. Lots of sugar in the blood makes people sick if they don't get treatment.


What Is Type1 Diabetes ?

According to mayoclinic.org, Type 1 diabetes, once known as juvenile diabetes or insulin-dependent diabetes, is a chronic condition in which the pancreas produces little or no insulin, a hormone needed to allow sugar (glucose) to enter cells to produce energy. Various factors may contribute to type 1 diabetes, including genetics and exposure to certain viruses. Although type 1 diabetes usually appears during childhood or adolescence, it also can begin in adults.

Despite active research, type 1 diabetes has no cure. But it can be managed. With proper treatment, people with type 1 diabetes can expect to live longer, healthier lives than did people with type 1 diabetes in the past.


What is Type 2 Diabetes?

Type 2 diabetes, once known as adult-onset or noninsulin-dependent diabetes, is a chronic condition that affects the way your body metabolizes sugar (glucose), your body's important source of fuel.

With type 2 diabetes, your body either resists the effects of insulin — a hormone that regulates the movement of sugar into your cells — or doesn't produce enough insulin to maintain a normal glucose level.

More common in adults, type 2 diabetes increasingly affects children as childhood obesity increases. There's no cure for type 2 diabetes, but you may be able to manage the condition by eating well, exercising and maintaining a healthy weight. If diet and exercise aren't enough to manage your blood sugar well, you also may need diabetes medications or insulin therapy.

        

                                                 Source : Visually

What Is PREDIABETES ?

Based on an article from Centers For Disease Control and Prevention , "a person with prediabetes has a blood sugar level higher than normal, but not high enough for a diagnosis of diabetes. He or she is at higher risk for developing type 2 diabetes and other serious health problems, including heart disease, and stroke. Without lifestyle changes to improve their health, 15% to 30% of people with prediabetes will develop type 2 diabetes within five years.

A person with certain risk factors is more likely to develop prediabetes and type 2    diabetes. These risk factors include: 

*  Age, especially after 45 years of age

*  Being overweight or obese

*  A family history of diabetes 

*  Having an African American, Hispanic/Latino, American Indian, Asian American, or Pacific Islander racial or ethnic background 

*  A history of diabetes while pregnant (gestational diabetes) or having given birth to a baby weighing nine pounds or more and 

*  Lastly being physically active less than three times a week."

 
Could you have Prediabetes? 

Take the quiz and find out if you are at risk. Click on the prediabetes test widget on the right side of this page. (For mobile users, the widget is on the bottom page of the web version of this site) and answer the seven questions to get your prediabetes score.


If you do have prediabetes, research shows that doing just two things can help you prevent or delay type 2 diabetes: Lose 5% to 7% of your body weight, which would be10 to 14 pounds for a 200-pound person; and get at least 150 minutes each week of physical activity, such as brisk walking.





Up Next:  Causes & Prevention of Diabetes (Part 3)

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What We Need To Know About Diabetes (Part 1)

Most of us have the misconception that diabetes is the result of eating too much sweets. Sadly I used to be one of those who thought it was. I usually stop when I read articles about it because of too much information like glucose, insulin and Type 1 & 2 Diabetes. I am one of those typical people who loose interest because I felt it is too medical and that there is someone who could explain it better for me. That had changed when we found out that my Mom was diabetic and suffered the repercussions of it.

My Mom has a history of diabetes. In fact, she had an Aunt whose leg was amputated because of it. Since information during the early days were very limited, people were not aware of the signs of such illness and how it could have been prevented. Coupled with complications and limited finances, my Grand Aunt suffered which ultimately caused her death.

With my Mom it was different. She was a Type A personality who accepted every work and task given to her without questions. To her it was a responsibility that challenged her capability and she did not know when & how to say "No." She became one of the outstanding teachers in the whole  province which was a first in the school where my siblings and I spent our first six years of education. She retired on her 60th birthday but she insisted to teach for the remaining three months left of the school year for free. Such was her love for her profession and the school which became her second home.

A few months after she retired, my Mom was hospitalized. She had a major stroke and went into a coma. We were all unprepared for what happened. Miraculously she was able to survive it. However that first stroke was followed by numerous ones that I have lost count. Ones were minor but the others lasted for a month, the last major one was when we needed to transfer her to a private hospital with an ICU where she was under observation for a week and needed blood transfusion because her hemoglobin went drastically low due to pneumonia. She was tied in a hospital bed, all in tubes and monitors. We were only allowed to see her for two or three hours everyday on that first week which was painful for all of us. We were prepared for the worst but then again, she surprised all of us including her doctors when she miraculously survived.

Mom on her 81st birthday

It took many years for me to learn and accept that medications and confinement are going to be a part of my Mom's life. We all learn the hard way. Though my Mom is now back to her old self, doing the things she love most and spending time with her senior citizen friends, my kids and I know that it maybe a bit late for us to reverse the repercussions with my Mom's diabetes . Sadly a few members in our family may just be likely candidates to such illness but we believe it can still be prevented by being informed and choosing to live healthy .



Up Next : What We Need To Know About Diabetes (Part 2)

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ZUMBATHON FOR A CAUSE

The summer months are always associated with beaches and vacations spent out of town or out of  the country. Some of us plan on it months before it take place because it is a time when one get to unwind for days, sometimes for months and when one yearn for those unhurried and quiet moments spent alone or with family and friends. It is also the best time to attend family gatherings and  reunions, where we reconnect ourselves to the people who have been a part of our lives and where we reminisce those good old  days, when life was simple and less complicated.

A couple of months ago, a friend from the running community posted an event in facebook where I immediately became interested. It was a Zumba Event organized by the Malate Catholic School of Class 1978 and they are inviting not just the students or alumni of the said school but anybody who love and enjoy dancing the Zumba. When I learned that the event was to raise funds for the construction of the Malate Catholic School's Centennial Gymnasium, I told my friend that I might join them on April 30th which will be the date when the Zumbathon will be held.

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 There are two  ways on how to register.

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Don't you think the shirts are cool to the eyes?


 

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So if you  have nothing to do  on April 30th, come and join the ZUMBATHON For  A Cause.  Not only do you get to  dance and exercise but you will end your day with a smile  knowing you were able to help while getting fit at the same time.

For inquiries, you can email mcszumbathon2016@gmail.com or visit their event page at facebook.com.

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