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Saturday, December 24, 2022
FIRST TIME EXPERIENCING SIMBANG GABI IN THE PHILIPPINES!
Four ways to avoid gaining weight over the festive period – but also why you shouldn’t fret about it too much
Popular media articles often cite a study of 195 adults published more than 20 years ago which found that participants gained, on average, 0.5kg during the holidays. But the range of weight change was wide, from losing 9.3kg to gaining 8kg.
A more recent study looked at Christmas weight gain in about 1,000 participants of a weight loss trial in the UK, Denmark and Portugal. They found weight increased, on average, by 1.35% in December. The participants’ weight then decreased between January and March but stayed 0.35% higher than the pre-Christmas weight. These findings suggest that it’s a good idea to adopt some changes during the holidays to help avoid weight gain in the long run.
Here are four tips:
1. Eat mindfully
Mindful eating is eating slowly, without distractions like a phone or TV. It involves engaging all of your senses by noticing the way the food looks, smells and tastes, and recognizing physical hunger and satiety (fullness) cues.
It takes your brain up to 20 minutes to recognize that you’re full. By slowing down when we eat, mindful eating helps prevent eating beyond the point of fullness – or even to the point of discomfort.
If you do end up eating more than your fill at a meal over the holidays, don’t worry about it. You aren’t going to have long-term weight gain from just a couple of big meals. Worry less about these couple of meals and instead focus on long-term eating habits.
2. Avoid eating ultra-processed foods
These are pre-packaged foods and beverages that tend to have more than five ingredients, some of which you may struggle to pronounce. Many so-called diet foods such as flavored low-fat yogurts and high-protein meal-replacement bars fall into this category. Ultra-processed foods are made to make it hard for us to control how much we eat.
Evidence from a randomized controlled trial in which 20 young adults were fed, in random order for two weeks, an ultra-processed diet or an unprocessed diet matched to have about the same nutrient content, showed that the same people consume about 500 calories more when they are on the ultra-processed diet. The same people gained 0.9kg during the ultra-processed diet and lost 0.9kg during the unprocessed diet.
Another possible mechanism through which ultra-processed foods can affect your weight is increased exposure to endocrine-disrupting chemicals. These chemicals are associated with weight gain. One category of endocrine-disrupting chemicals, phthalates, is used in food packaging. Studies have shown that people who consume more ultra-processed foods have higher levels of exposure to phthalates. So this holiday season, aim to cook more at home from unprocessed or less-processed foods.
3. Get outside and move every day
While exercise is not very effective for weight loss, it is quite effective for avoiding weight gain. Aim for 10,000 steps a day throughout the holiday season. As the days are getting shorter, getting outside for a walking meeting or phone call, or to meet with friends or family, can also promote mental wellbeing.
4. If you drink, do so in moderation
Studies show that light-to-moderate alcohol intake is not associated with weight gain while heavy drinking is. Men and women are advised to not regularly drink more than 14 units a week. A 175ml glass of wine or a pint of beer is two units. Alternating alcoholic drinks with a glass of water can help reduce the amount you drink and also prevent you from becoming dehydrated.
We’ve all had a tough couple of years. The holiday season is not the time to be anxious about weight gain. After all, stress may play an important role in overeating.
Make your resolution this holiday season and into the new year to develop a new, positive relationship with food instead. Mindfully eating wholefoods helps us to gain an appreciation for how food can bring us together and nourish our bodies. And in doing so, it can also help us avoid putting on weight.
Lindsay Jaacks, Personal Chair of Global Health and Nutrition, The University of Edinburgh. This article is republished from The Conversation under a Creative Commons license. Read the original article.
DOT to hold 2023’s largest travel convention in Davao
by Jun Marcos Tadios
The Department of Tourism’s (DOT) marketing arm, the Tourism Promotions Board (TPB), has forged an agreement with the local government unit (LGU) of Davao City to stage there the largest travel convention and exhibitions next year.
The TPB and the Davao City LGU on Thursday, Dec. 22, signed a Memorandum of Agreement (MOA) for the Davaoeños’ hosting of the 2023 Philippine Meetings, Incentive Travel, Conventions, and Exhibitions or M.I.C.E. Conference (MICECON).
“We strongly believe and claim that Davao’s hosting of the MICECON will provide a tremendous boost to the city’s tourism industry and a huge step towards its vision of making Davao a preferred MICE destination not only in the Philippines but in Asia,” TPB chief operating officer (COO) Maria Margarita Montemayor-Nograles said.
Nograles said the TPB was “extremely excited” to the support of Davao City Mayor Sebastian Duterte to their initiative.
Nograles lauded Duterte’s support to MICE tourism which, she said, could benefit not only the local tourism industry in Davao as the host city but also the Philippines’ economic resurgence amid the Covid-19 pandemic.
For its part, the City Government of Davao expressed full support and cooperation for the successful staging of the MICECON which is scheduled on March 1-3, 2023.
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MICECON is the largest gathering of Meetings, Incentive Travel, Conventions, and Exhibitions or M.I.C.E. professionals in the country.
It has become a reliable event for MICE stakeholders which prides itself on having incentivized event components to benchmark on and opportunities for networking with both international and local MICE experts.
The 2023 edition of MICECON is expected to gather a total of 500 in-person delegates in Davao including virtual delegates from the tourism industry.
“The City of Davao would like to extend our most heartfelt gratitude for choosing Davao City to host MICECON 2023. Meetings, Incentives, Conventions, and Events are a great help to the tourism industry here in Davao. We believe that MICECON will help to revitalize Davao’s tourism sector and open more doors for business that will boost the whole region’s economic growth,” said Davao City Vice Mayor Jay Melchor B. Quitain Jr.
Palace highlights Christmas season as time for the family
Published December 24, 2022, 12:05 AM
On the eve of Christmas, the rush to find the perfect gifts and the most delicious food for Noche Buena comes to a halt. Filipinos will gather with their loved ones to celebrate the meaning of Christmas, continuing traditions that were temporarily halted during the pandemic or creating new rituals for the young ones to follow. Although consumerism has colored much of the season, shiny things cannot replace the memories that will be formed by the familial bond over a meal, around the Christmas tree, or under the parol.
Bonding with family is what was emphasized by Malacañang, when the President, as the “father” of the nation, has prioritized families during the holiday season. In fact, the President ordered the opening of the Palace grounds to the public – dubbed “Tara sa Palasyo,” a first in recent memory – at the start of Simbang Gabi. From Dec. 18 until today, Dec. 24, families are free to roam around to view Malacañang’s Christmas display and attend the Simbang Gabi held every 4:30 a.m. in front of the Mabini Hall.
Last Dec. 21, the President personally welcomed the families, some who even came as far as Cavite and Laguna. In a video posted online, the President emphasized how this season is for families: “Bring your families, bring the kids here before you attend Simbang Gabi… you can now enjoy the specialty of the Palace – puto bumbong.”
The opening of Malacañang, according to the Office of the Press Secretary, is part of the President’s goal to make sure that Filipino children, especially those residing near the area, will have a joyful and meaningful Christmas. As of the evening of Dec. 21, more than 800 visitors have dropped by the Palace grounds to feel the Christmas spirit.
This emphasis on the family during Christmas was once again highlighted when the President said, during a gift-giving event organized by the DSWD last Dec. 22, that “helping every Filipino is always the government’s priority.”
“We assure you that you are always on our minds. Each day, the DSWD has been thinking of ways how to help you,” the President said.
The President made this pronouncement during the distribution of Christmas gifts and packages to hundreds of members of indigenous people groups as well as to street children in Luneta Park. Malacañang said the President came up with the gift-giving activity, so some of his constituents can still feel the season despite the current challenges.
“We conducted this event, at least, for Filipinos to feel the spirit of Christmas … and for us somehow to see that our future will be brighter than before,” he said.
The call of the President to make this season an opportunity to bond with family reflects on his desire for each one of us to give our loved ones the precious gift of time. He even went to the extent of declaring Dec. 26 a special non-working holiday to “give people the full opportunity to celebrate the holiday with families and loved ones.”
This emphasis on the family is timely and relevant as we enter a post-pandemic world. To fully recover and gain what was lost, we must build from the ground up, planting new seeds of hope. The seeds will have to be nurtured by strong families. After all, a family is the most basic unit – and foundation – of a stable nation
What makes Zamboanga City unique?
Zamboanga, a city that encapsulates the blend of Malay, Spanish, and Islamic traditions.
Datu Ulap
What is the geography and climate like in the Philippines?
By:
Bisaya
Proud Bisaya Ko
The Philippines is an archipelago of more than 7,100 islands situated between the South China Sea and the Philippine Sea in Southeast Asia. The country is roughly divided into three central geographical regions: Luzon, Visayas, and Mindanao. Luzon is the largest island and home to the capital city of Manila, as well as other major cities such as Quezon City, Caloocan, and San Juan. The Visayas region comprises around 7,107 islands and is known for its beautiful beaches and coral reefs. Mindanao is the southernmost region and home to most of the country's Muslims. The Philippines has a tropical climate characterised by hot weather and high humidity levels. The rainy season typically runs from June to October, while the dry season lasts from November to May. Typhoons are also a common occurrence during the rainy season. Despite these challenges, the Philippines is a beautiful country with a rich history and culture. It is also home to some of the most welcoming and hospitable people in the world. Thanks to its natural beauty, diverse landscape, and friendly locals
, the Philippines is a popular tourist destination for travellers from all over the globe.Footnotes
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