My Favorite Dish for a Healthy Lifestyle

My mother is from Pangasinan and she always cooks dishes that are mostly vegetables like Pinakbet, Chopseuy, and others. Also, we live near the market, so we always have fresh vegetables to cook. In this discussion, I would like to present to you my mother’s Chopseuy (which is my all-time favorite). 

Here are the recipe for this healthy dish: 

Chop Suey is a stir-fried vegetable dish that is cooked with meats such as chicken and pork, but my mother uses chicken liver and chicken meat since we have live chicken in our yard. 

  • 3 ounces boneless chicken breast sliced
  • 1 ½ cup cauliflower and broccoli
  • 1 medium carrot sliced 
  • 1 piece bell pepper sliced into squares
  • 1 piece green bell pepper sliced into squares
  • 1 ½ cups cabbage chopped
  • 1 piece onion sliced
  • 4 cloves garlic crushed
  • ¼ cup soy sauce
  • 1 ½ tablespoons oyster sauce
  • ¾ cup water
  • 1 tablespoon cornstarch diluted in ½ cup water
  • ¼ teaspoon ground black pepper
  • 3 tablespoons cooking oil

Instructions

  • Heat oil in a wok or pan.
  • Saute onion. Add garlic and continue to saute until the onion becomes soft.
  • Add chicken liver and chicken. Stir fry until light brown.
  • Add soy sauce and oyster sauce. Stir.
  • Pour water. Let boil. Cover and cook in medium heat for 15 minutes.
  • Add cauliflower, broccoli, carrots, and bell peppers. Stir.
  • Add cabbage. Toss. Cover and cook for 5 to 7 minutes.
  • Add ground black pepper.
  • Add cornstarch diluted in water. Toss.
  • Transfer to a serving plate. Serve.
  • Share and enjoy!

Nutrition:Serving: 4g | Calories: 214kcal | Carbohydrates: 20g | Protein: 4g | Fat: 13g | Saturated Fat: 1g | Cholesterol: 30mg | Sodium: 1075mg | Potassium: 257mg | Fiber: 2g | Sugar: 9g | Vitamin A: 1085IU | Vitamin C: 74.5mg | Calcium: 52mg | Iron: 1.2mg (Panlasang Pinoy, n.d.)
Reference:Panlasang Pinoy, (n. d.). Chop Seuy. Panlasang Pinoy Page. Retrieved April 1, 2021, from, https://panlasangpinoy.com/chop-suey/

FOOD PLANNER

In this blog, I will discuss how I plan my daily and weekly diet. And to give you an overview, I am not into a certain kind of diet but I keep in mind healthy and balanced food. Since I live alone in an apartment, I do not have much to prepare when it comes to the food I eat. I sometimes rely on the food delivery services or the food that my mother prepares and sends over to my place.

First thing in the morning, I brew my own coffee. I bought my own coffee maker because I am not into instant coffees that are available in the market. Also, I am very conscious of sugar intake and I learned that instant coffee has a high amount of sugar. I do not put cream and sugar because I have been used to just black coffee.

The following nutrition information is provided by the USDA for 1 cup (270g) of black coffee with no cream or sugar added.

  • Calories:1
  • Fat:0g
  • Sodium:6mg
  • Carbohydrates:0g
  • Fiber:0g
  • Sugars:0g
  • Protein:0.3g

Another thing is, I do not eat rice in the morning. I just have bread or biscuits. That’s why I always stock biscuits, cookies, and bread.

During lunch, I eat rice (most of the time) and I eat heavy meals during lunch. There is this Korean restaurant near my apartment and I always buy take-out meals there. To give you a look at what I order there, here are the photos of their Korean Kimchi Rice and Korean Beef Steak (which are my favorite because they have vegetable side dishes):

I am also fond of “kakanins” because my mother always cooks “kakanin” whenever she has time. With that, she always sends over “kakanin” over my place. And these are my favorites:

Here’s the nutrition facts of sapin-sapin and cassava cake:

The following nutrition information is provided by the USDA for 1 cup (103g) of raw cassava.1

  • Calories: 165
  • Fat: 0.3g
  • Sodium: 14.4mg
  • Carbohydrates: 39g
  • Fiber: 1.9g
  • Sugars: 1.8g
  • Protein: 1.4g

In addition, instant noodles may be the most unhealthy food in my diet. Since I live alone, I prefer to stock ready-to-eat or instant foods like instant noodles or ramen. But I always make sure to dilute the MSG and salt content of it by drinking tea before sleeping. I also love “Japchae” Korean noodles which taste sweet and have veggies in them.

Fruits and vegetables are also part of my daily and weekly diet. I have been used to fruits and vegetables at least every week, so I make sure I have them:

Fruits contain carbohydrates, mostly in the form of sugar as well as important vitamins and minerals. They are very rich in nutrients needed by our body. I eat at least one (1) or more fruit/s a day to maintain my health.

Also, though I am not into sweets, I still eat desserts that are high in fats and sugar. Like the hyped ice cream and milk tea, but this is very occasional.

Lastly, I always drink lots of water every day to make sure that I am fulfilling my body’s need to be hydrated. I also drink herbal teas to wash toxins and salts in my body. This also calms me. It feels nice to be well-hydrated especially now that dry season is coming and the weather is becoming humid and we need extra amount of water intake.

How this Online Forum Changed My Daily Habits

The online lecture/forum has been very informative and educational. All the subtopics were very relevant and timely. The first point that I remember is the significant difference between “drug” and “medicine”. Also, the topic where the categories of substances were discussed struck me because I take sleeping pills for quite a while now and I learned that there will be serious effects to my physical body if overused or abused. I learned that sleeping pills can cause depression and mood instability, and that gave me light on why my anxiety and mood have been this way since the quarantine. I had hard time falling asleep during this pandemic, so I decided to take sleeping pills, but after the forum, I decided to control or minimize my use of it and try to establish a more stable routine. In addition, I also learned that caffeine could be a stimulant to substance abuse, so I also must be mindful. Substance use has short-term and long-term effects not only on the physical body but on the overall being. I am now in my young adulthood and still vulnerable to the risky behavior of being dependent or abuse by substance use, with this forum, I became more mindful of what medicine to take and food to eat for a healthier me.

The forum has also been an eye-opener to the current social issues and happenings. I liked how the speaker, Prof. Duka-Pante, discussed how substance abusers should be treated as patients and not criminals. I have always been bothered by how substance abusers were treated especially with the war on drugs started by President Duterte.

I learned a lot of new things in this online lecture and I will look forward to more forums and online lectures in the future. I will apply my learnings to my everyday life.

(note: the date is one day ahead because I did the draft on March 28)

Principles of Fitness Training Design

The journey to physical fitness is a series of experiments. It is our task to figure out which exercise routines, training designs, and other activities will fit for us. We try and try different ways to figure out what´s right and what will allow our bodies to adapt. In my own journey, I avoid heavy routines as it might worsen my physical weakness which is my thoracic dextroscoliosis. Warm up is very important especially when you are just starting to have exercise again or you have been in a long hiatus in heavy physical workouts. In my case, I always warm up since I am not really consistent with the routines that I am doing (with the help of an app). Proper breathing and rest between routines are encouraged in the app I am using so, I can say that I am following the basics.

Learning these following principles of fitness training helped me understand more the importance of consistency and other factors that may affect the journey as whole.

The following are the links to Principles of Fitness Training Design:

https://dragonfly-fitness.com/2018/08/08/the-5-basic-principles-of-fitness/

https://www.eastnine.fit/eastnine-blog/principles-of-training

https://www.trainingpeaks.com/blog/your-guide-to-basic-training-principles/

https://bootcampmilitaryfitnessinstitute.com/anatomy-physiology/the-principles-of-physical-training/

https://www.teamusa.org/USA-Triathlon/News/Blogs/Multisport-Lab/2012/August/28/7-Principles-of-Exercise-and-Sport-Training

What is the primary aim of physical training?

Should everybody follow the warm up policy before doing the regular routine of a workout?

Does your body needs a specific time to rest between workout days?

What is the role of oxygen during exercise or doing any physical activity?

Starting with determination and a goal

This app is called ‘7 Minute Workout’. My friend introduced this app as she finds this app helpful in maintaining her weight. She was sort of body and weight conscious. I started using this app way back in 2018 (though I do not religiously follow the routines on a daily basis). I consists of 6 routines, 13 exercises in each routine. Each exercise is 30 seconds and has 10 seconds intervals between exercises. I normally do 2-3 routines, total of 25-30 minutes (when I have time).

As I shared in my reflection essay, when I was in my 4th-year of high school, I discovered that I have this condition of mild dextroscoliosis. I was not aware of it for a long time, but my parents knew it already since I was an infant. I had series of seizures back in my earliest childhood because of ‘something’ in my spine. But I am totally fine now, I grew up into a healthy adult despite having scoliosis.

Despite that condition, I managed to join the volleyball team, consistently, from elementary (grade 5, 6) until high school. I tried to join the varsity team of my previous university, but I did not have the chance to do it together with the heavy load of academics. After reading through the modules and PDFs, I realized that I have some misconceptions about exercise. When I was still in the volleyball team of my high school, our captain ball always tells us “kapag hindi kayo nasasaktan sa warm-up at training, ibig sabihin hindi niyo ginagawa nang tama.” Our warm-ups and trainings are usually painful for the body. We went through vigorous warm-ups and physical activities, I thought it was right. After I read the article “How much physical activity is enough?” and Fitness Basics, I learned that there are appropriate exercises depending on age, body mass, and other factors.

As I consulted in the Orthopedic, they said that I can still correct my scoliosis with proper posture, exercise, and therapy. I did not have the luxury to undergo therapy so I just work with some exercise (not vigorous since some exercises can aggravate my spine’s condition) and being conscious about my posture.

I will be honest, I am not really consistent with my exercise and physical activities. I sometimes a whole week. But I still manage to do some routines. I just do the classic exercise that improves cardiovascular functions together with the arm and leg workout. I am not aiming to lose weight, my weight is just appropriate for my age and height.

I just manage to do regular exercise so my spine and back muscles will not ache and strike pain. I experienced severe back pain and striking pain in my back when I was in my previous university. I used to carry a heavy backpack with my laptop and stuff in it.

On this blog site, I will do a one-week challenge for myself, making sure that I do not skip a day in a week. And that one-week challenge will be my short-term goal for now. I will aim with that one-week activity to maintain a consistent physical fitness activity.

In the span of this Physical Education course, I will achieve my short-term goal first—to make exercise a consistent and regular habit (since I already started). My first day is today! On my first video, I did warm-up routines, arm workout and the leg workout. (I am still finding a way on how I can link the video here, this site does not allow huge-file video, I am still troubleshooting). I will try to find some way to show you my workout videos, but for now here are some screenshots (I am sorry for the image quality, I used my old digital camera to record my first video):

I admit that I am not fit as the word ‘fitness’ defined, but I learned that I could do something about it. I can do it.

note: I will link the videos once I am done troubleshooting (I am still trying to compress the videos).

Introduce Yourself (Example Post)

This is an example post, originally published as part of Blogging University. Enroll in one of our ten programs, and start your blog right.

You’re going to publish a post today. Don’t worry about how your blog looks. Don’t worry if you haven’t given it a name yet, or you’re feeling overwhelmed. Just click the “New Post” button, and tell us why you’re here.

Why do this?

  • Because it gives new readers context. What are you about? Why should they read your blog?
  • Because it will help you focus your own ideas about your blog and what you’d like to do with it.

The post can be short or long, a personal intro to your life or a bloggy mission statement, a manifesto for the future or a simple outline of your the types of things you hope to publish.

To help you get started, here are a few questions:

  • Why are you blogging publicly, rather than keeping a personal journal?
  • What topics do you think you’ll write about?
  • Who would you love to connect with via your blog?
  • If you blog successfully throughout the next year, what would you hope to have accomplished?

You’re not locked into any of this; one of the wonderful things about blogs is how they constantly evolve as we learn, grow, and interact with one another — but it’s good to know where and why you started, and articulating your goals may just give you a few other post ideas.

Can’t think how to get started? Just write the first thing that pops into your head. Anne Lamott, author of a book on writing we love, says that you need to give yourself permission to write a “crappy first draft”. Anne makes a great point — just start writing, and worry about editing it later.

When you’re ready to publish, give your post three to five tags that describe your blog’s focus — writing, photography, fiction, parenting, food, cars, movies, sports, whatever. These tags will help others who care about your topics find you in the Reader. Make sure one of the tags is “zerotohero,” so other new bloggers can find you, too.

Introduce Yourself (Example Post)

This is an example post, originally published as part of Blogging University. Enroll in one of our ten programs, and start your blog right.

You’re going to publish a post today. Don’t worry about how your blog looks. Don’t worry if you haven’t given it a name yet, or you’re feeling overwhelmed. Just click the “New Post” button, and tell us why you’re here.

Why do this?

  • Because it gives new readers context. What are you about? Why should they read your blog?
  • Because it will help you focus your own ideas about your blog and what you’d like to do with it.

The post can be short or long, a personal intro to your life or a bloggy mission statement, a manifesto for the future or a simple outline of your the types of things you hope to publish.

To help you get started, here are a few questions:

  • Why are you blogging publicly, rather than keeping a personal journal?
  • What topics do you think you’ll write about?
  • Who would you love to connect with via your blog?
  • If you blog successfully throughout the next year, what would you hope to have accomplished?

You’re not locked into any of this; one of the wonderful things about blogs is how they constantly evolve as we learn, grow, and interact with one another — but it’s good to know where and why you started, and articulating your goals may just give you a few other post ideas.

Can’t think how to get started? Just write the first thing that pops into your head. Anne Lamott, author of a book on writing we love, says that you need to give yourself permission to write a “crappy first draft”. Anne makes a great point — just start writing, and worry about editing it later.

When you’re ready to publish, give your post three to five tags that describe your blog’s focus — writing, photography, fiction, parenting, food, cars, movies, sports, whatever. These tags will help others who care about your topics find you in the Reader. Make sure one of the tags is “zerotohero,” so other new bloggers can find you, too.

Introduce Yourself (Example Post)

This is an example post, originally published as part of Blogging University. Enroll in one of our ten programs, and start your blog right.

You’re going to publish a post today. Don’t worry about how your blog looks. Don’t worry if you haven’t given it a name yet, or you’re feeling overwhelmed. Just click the “New Post” button, and tell us why you’re here.

Why do this?

  • Because it gives new readers context. What are you about? Why should they read your blog?
  • Because it will help you focus your own ideas about your blog and what you’d like to do with it.

The post can be short or long, a personal intro to your life or a bloggy mission statement, a manifesto for the future or a simple outline of your the types of things you hope to publish.

To help you get started, here are a few questions:

  • Why are you blogging publicly, rather than keeping a personal journal?
  • What topics do you think you’ll write about?
  • Who would you love to connect with via your blog?
  • If you blog successfully throughout the next year, what would you hope to have accomplished?

You’re not locked into any of this; one of the wonderful things about blogs is how they constantly evolve as we learn, grow, and interact with one another — but it’s good to know where and why you started, and articulating your goals may just give you a few other post ideas.

Can’t think how to get started? Just write the first thing that pops into your head. Anne Lamott, author of a book on writing we love, says that you need to give yourself permission to write a “crappy first draft”. Anne makes a great point — just start writing, and worry about editing it later.

When you’re ready to publish, give your post three to five tags that describe your blog’s focus — writing, photography, fiction, parenting, food, cars, movies, sports, whatever. These tags will help others who care about your topics find you in the Reader. Make sure one of the tags is “zerotohero,” so other new bloggers can find you, too.