OFW ako Magazine ONLINE Edition Issue 009 by OFW ako Magazine

MAGAZINE

Cover Photo Credit: DDG

INSIDE:

Meet Dencio. Anita’s Kitchen Pinoy Smart Savers Health Corner OFW Survival Guide

No Educational Plan No Problem by Alvin Tabanag ... page 2-8 Meet Dencio............................................................ page 12-19 Anita’s Kitchen: Nilasing na Tahong........................ page 20-21 Kung walang abroad, Nganga by Dev Guintab ..... page 23-24 Brighter side of things by Bryan Cinco .................. page 26-27

Good debt vs Bad debt by Alvin Tabanag................ page 30-31 Health Tips by Eden R. Manabat............................. page 32-43 OFW ako Galleries: Featured Photo ...................... page 46-47 Proud owners of OFW ako T-shirts ........................ page 48-49 Community Directory ................................................... page 51

September 2012

ONLINE Edition Volume 01 Issue 09

No educational plan? No problem!

para sa PA M I LYA

by Alvin T. Tabanag (Philippines)

So what if you don’t have a college educational plan for your children? Don’t sweat it. There are other ways to fund your children’s education. This is not to say, though, that these pre-need plans are useless. A college educational plan is still one of the most effective ways to prepare for the financial challenges of putting your kids through college. It is suitable for many Filipinos with the “gives” mentality because it can be paid via installment. It is also a form of “forced savings” because you will not be able to get back your money in full if you don’t complete the payments for the plan and wait for it to mature. (And with an agent who will regularly bug you to pay up, you’re unlikely to forget to consistently set aside money for your children’s education.)

Now, if you never got a plan for your children who will soon enter or just entered college, don’t despair. There are other sources of funds and other ways to ensure that your children will still be able to attend and finish college. Here are some of them: Pay for it from your salary For most parents, this is where we get the money to pay for our children’s education. If income is tight, stretch it out by sticking to a spending plan or budget. Expenses for education should be one of the priorities in your budget. Minimize or get rid of expenses you can live without, like that for cigarettes, booze and expensive coffee. If you still don’t have enough after purging these

Staff Box OFW ako Magazine ONLINE Edition is published by

OFW ako

61 Kamagong Road, Pilar Village, Las Pinas City, Philippines +63 949 776 9282 * admin@ofwakomagazine.com Editor-in-chief: Dennis de Guzman * Country Editor(s): Mae Cayir (Austria); Emmanuel C. Roldan (Philippines); Eden R. Manabat (Russia); Dev Guintab (Israel); Raquel Padilla (Canada) * Contributors: USA Anita Schon; Philippines Alvin Tabanag, Brian Cinco; * Layout & Design: Dennis de Guzman

Articles, opinions, letters to the editor should be sent to admin@ofwakomagazine.com

About The Author Alvin T. Tabañag is the bestselling author of “Kaya Mo, Pinoy! 12 Steps to Build Wealth on Any Income” and “1,001 Ways to Reduce Expenses and Save Thousands.” He is the founder of Pinoy Smart Savers Learning Center (www.pinoysmartsavers. com) and known as the “financial adviser ng masa.”

unnecessary expenses, find ways to earn more. Try taking on a parttime job or engaging in a “sideline” business. Use your savings

If you have some savings set aside for purchasing a house, a car, some expensive gadget, a vacation, etc., use it instead to pay for college. Nothing should be more important than your children’s education (except perhaps medical treatment to save a life). All other material things can wait.

Avail of scholarships & financial aids

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Pinoy Smart Savers

It is not widely publicized, but the national government currently has more than a dozen scholarships and student financial assistance programs. (I am a product of one of these programs.) Many provincial, municipal and city governments also have their own scholarship programs. For example, the provincial government of Bulacan has seven different kinds of scholarship grants. Senators and congressmen also give out scholarships regularly. In general, these scholarships are granted to poor but deserving students. (Yet another good reason for us parents to encourage our children to always strive to do well in high school to increase their chances of getting a scholarship.) Check with your local government to see if your children can qualify for a scholarship or financial assistance. Check out the scholarships offered by the national government. Besides those offered by the government, private schools and foundations also grant scholarships and other forms of educational assistance (e.g. working part-time

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No Educational Plan? No Problem! ... continued from page 3

for the school in exchange for free or discounted tuition). Visit as many schools as you can to see if your children can avail of their scholarship programs. Also try to get in touch with the different foundations offering scholarships. While you’re at it, try to find out if you have a relative (perhaps somebody abroad) who is willing to shoulder your kids’ education in part or in full. You have nothing to lose and everything to gain by diligently seeking out these opportunities. Consider public colleges and universities If your scholarship grant search is unsuccessful and you have a limited budget consider enrolling your teens in public colleges or universities. The cost is but a small fraction of those in private institutions. There’s no point in pushing for a private school education if you really can’t afford it. When money supply is tight, you can’t be too choosy. Being public doesn’t necessarily mean that the quality of education of the school is poor, although, there are indeed some with less than admirable quality. It has always

been my belief that if a student really wants to learn the school or teacher wouldn’t matter. It all comes down to effort and resourcefulness. One can still have a successful career with a degree earned from a public school. As a matter of fact, graduating from a private college or university is not a guarantee for success later in life. Check if there’s a public college in your town or city like the University of Makati or the Pamantasan ng Lungsod ng Maynila (PLM). Usually, these schools accept only residents of the town or city. Consider also state universities like UP. Whether or not you think your teen has the smarts to pass, let him or her apply for a slot. You’ll never know, your kid could get lucky in the entrance exams. Let your kids get a part-time job It probably won’t be too much to ask of your kids to have them support themselves, at least in part. While it is any parents wish for his children to focus only on their studies, the realities of life sometimes won’t allow it to happen. If you need help to get them through college, why not ask them for assistance. By being fully

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No Educational Plan? No Problem! ... continued from page 4

or partially self-supporting, not only will you get much needed financial assistance, your children will also gain precious work experience in the real world and learn valuable life lessons not taught in classrooms. Many of today’s successful people worked their way through college. Furthermore, those who are paying for their own education are more likely to be diligent as students and will do their darnest best to finish their studies.

Borrow money If none of the options above is possible or insufficient, your only other recourse is to borrow money. Start with your relatives and friends. If you are trustworthy they will probably lend you money and won’t charge any interest. Make sure you clearly agree (whether verbally or in writing) on the payment terms like how much you are going to pay them monthly and for how long. Don’t go for a one-time payment. Chances are you will not have enough money to

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When you take out a loan your primary consideration should be the rate of interest charged. Always go for the one with the lowest interest rate. Below are other possible sources of loans listed in order of interest rates (from lowest to highest). 1. Employer. Many companies offer low-interest loans to their employees. So this should be your first option. Interest could be half or a third of those charged by commercial lenders. 2. Cooperative or Union. Most coops and unions offer loans to their members. The interest charged is also low compared to other lenders. 3. Insurance company. If you have a life insurance policy, check if it earns cash values. Insurance companies often allow you to borrow against these cash values (meaning, use it as collateral) and the interest rates are relatively low.

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pay the whole amount at once and you will just end-up borrowing again. Instead, go for installment payments, which is easier on the pocket.

4. Government. You may take out a loan from the SSS, GSIS and other government agencies. The interest rates are lower than those charged by commercial lenders. 5. Banks. You may also avail of salary loans from banks. The interest rates on consumer loans have dropped considerably because of tight competition. However, interest rates of bank salary loans are still generally higher than those of the previous four.

6. Private Lending Companies. These companies offer collateral and non-collateral loans. You can easily identify them with signs like “Seaman’s Loan,” “OFW Loan”, “Business Loans,” “Real Estate Loans”, “Tricycle/Taxi/PUV/PUJ Loans,” “SSS, GSIS, PVAO Pension Loans,” “Tuition Fee Loans,” etc. Interest rates for these loans are relatively high, especially for the non-collateral loans.

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No Educational Plan? No Problem! ... continued from page 7

7. Credit Cards. During enrollment season, many credit card companies offer cash advances for tuition fee payments. If you are a credit cardholder it is quite easy to avail of these. But you have to be aware that the interest rates charged on credit card advances are quite high. And if you are not responsible in paying off your credit card dues you could quickly get into deep financial trouble.

8. Your neighborhood “Bombay”. It shouldn’t be in this list. But for some desperate parents, it’s the only option available. This should only be resorted to when you have exhausted all other means to find money. “5-6” loans charge the highest interest rates and it could take you decades to fully pay this loan. If you are forced to borrow money from a “5-6” loan shark, you should immediately find ways to pay it off in full, which usually means getting another loan from any of the above lenders for the payment. -end-

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PHILIPPINES

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Vacation with my Family is more fun in the

Enjoy life. Enjoy the beach. Enjoy the sun. Have lots of fun at Balay OFW

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DENCIOâ&#x20AC;&#x2122;s facebook page

Meet Dencio. Si Dencio ay isang tipikal na teenager, masipag at ulirang anak. Nag-aaral syang mabuti dahil gusto nyang mapasaya ang kanyang ina. Bukod doon, naniniwala sya na mas magiging maganda ang kanyang bukas kapag nakapagtapos sya ng maayos sa pag-aaral. Hindi perpekto ang buhay nya pero masaya sya na kasama ng kanyang ina. Sya ay labing limang taong gulang at ngayon ay nasa 3rd year High School.

Nagulo ang kanyang mundo nang sabihin sa kanya ng kanyang nanay ang balak na maging isang OFW. Hindi raw kasi kakayanin ng sahod ang pag-aaral nya sa Kolehiyo. Hindi nya alam ang gagawin. May halong kaba at lungkot ang kanyang nararamdaman. Natatakot din sya para sa kanyang nanay. Puno ang mga balita ng tungkol sa mga OFW na napahamak dahil sa masamang trato o kaya ay giyera. Pero iba naman ang naririnig nya sa mga ka-klase na OFW ang mga magulang - maganda

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--- http://www.facebook.com/myDencio

ang buhay abroad para sa OFW at para sa naiwang pamilya. Dahil dito, nagpasya na alamin ang totoo tungkol sa buhay OFW mula sa mga totoong nakaka-alam ng buhay sa abroad --- ang mga OFW. Nagrehistro sya sa Facebook para makipagkilala sa mga OFW. Sa kanyang facebook page ay naka-kilala sya ng mga OFW na handang sagutin mga tanong nya at magbigay ng gabay. Sa facebook, nakatagpo sya ng pangalawang pamilya. Ating syang subaybayan...

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mga Mensahe ni Dencio: 08-27-2012

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mga Mensahe ni Dencio: 08-28-2012

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mga Mensahe ni Dencio: 08-29-2012

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ANITAâ&#x20AC;&#x2122;S KITCHEN has no walls, it extends beyond my wildest dreams and around the world

OFW ako: The GLOBAL Filipino. 20

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Nilasing na Tahong (Mussels in Red Wine)

This recipe is the number one appetizer at Anita’s Kitchen... it has been the talk of the town and friends would invite me their parties for me to cook this dish. Ingredients

Procedure

1 pound mussels, cleaned (use pliers to pull off the “whiskers”)

Cook in a teflon wok, get it hot and put in VCO. Remember this is not a Filipino mussel recipe, so no olive oil please. When oil is hot, saute the shallots then add the red wine and the clam juice. Let boil then add the mussels and season to taste. Stir in butter, parsley and green onions. Cover and steam for three minutes. Discard mussels that did not open.

1 cup sliced shallots (in the Philippines we called this sibuyas kastila) 1/2 cup parsley, finely chopped 1 bunch green onions, cut finely 1 cup red wine (the cooking wine, not the drinking wine which you can have later) 1 8-ounce can clam juice1 tablespoon virgin coconut oil (VCO) 1/2 stick of buttersalt and pepper to taste NOTICE THAT I DO NOT USE AJINOMOTO, bad for your complexion Ok, now i go to my music box... and let us listen to MISTY by Johnny Mathis while we cook...

Serves 4 to 5. Best served with French bread and butter. The sauce is good for dipping the bread. Goes well with San Miguel beer or red wine from Washington State . Believe me, we have award-winning wine from all over Washington . GUYS, COME AND JOIN ANITA FOR APERIF.... -endT-shirts

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OFW ako Dahil Mahal Ko Pamilya Ko. Dev Guintab is an OFW based in Israel working as caregiver. Before Israel she worked in Hongkong for 8 years.

Kung walang abroad, Nganga by Dev Guintab (Israel)

Napalugmok na lamang at napatigil sa pagmamop ng sahig si inday matapos makausap sa ang ina’t kapatid sa telepono,ang masaya at excited nitong pgtawag ay napalitan ng kalungkutan. Ang ipinadala kasi nitong 10k na sahod ay kulang pa daw para sa mga gastusin,samantalang nuon ngang nasa pinas pa sya ay wala namang ganung halaga na natatangap ang pamilya at napagkakasya ang 3k na sahod sa pamamasukan bilang katulong sa Maynila? Tama bang marinig na kasi’y maliliit pa ang ibang kapatid kaya maliit pa ang mga gastusin,eh bakit sa murang edad nila nuon ay nasanay na at nakakatiis kung ano ang buhay na wala nuon,bakit ngayon na naglakihan na’t nagkaisip maunawaan ang sitwasyon ay baligtad at wala sa ayos ang pag-gastos? Bago magkatapusan ay asahang ang perang kakapadala lang ay napunta na sa mga bayarin,kuryente,isang buwang pambaon-pamasahe sa iskul

at ang walang kamatayang sistema ng bayad-utang,,,utang-bayad sa tindahan. Kung tutuusin as in tuos na,na talagang magkakasya ang mga gastusin kung marunong lang magbudget ang ating pamilya sa pinas at kung siguro marunong maawa sa mga sakripisyo natin para lang makasurvive sa hirap ng buhay. Bakit nga ba kung sino pa ung mga dalaga pa at wala pang asawa at sariling pamilya ang hindi makaipon?..at bakit nga ba kung kailan ng-abroad ay saka pa nagkautang-utang ang pamilya sa pinas? tama bang ang dating nakasanayang pamamaluktot habang maiksi ang kumot ay hindi na pwedeng manaig ngayon komo abroad na si anak,si ate o si kuya?

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About The Author

Hay buhay OFW taga...NGANGA’ kung walang abroad ang pamilya,minsan masasabi mo sige nga nga uwe na lang ng pinas at pare-pareho na

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Kung walang abroad, Nganga ... continued from page 23

lang mag-ulam ng sardinas arawaraw,maswerte kung may ipambibili pa nga eh kung wala magdidldil ng asin at least nasa pinas naman at hindi nakakasama ng loob,hindi bale nang pareparehong ngumanga hay naku! hinaing ni inday na napangalumbaba na lang sa inis. Magpasalamat ang pamilya na kung hindi dahil sa ating mga OFW na nagtitiis makapagpadala lang ng pangangailangan nila at maipatikim ang konting ginhawa ay dapat makuntento na,huwag naman yung mismong sila pa na inaakalang tutulong upang makaipon at makaahon at bagkus ay sila pa mglulugmok at nagiging dahilan ng pagkakakulong ng matagal sa pag-aabroad na walang naipon. Maswerte ang OFW na may pamilyang nagsasabing okey lang anak,pagkasyahin namin ang padala mo para makaipon ka,magtira ka ng panggastos mo dyan anak,kumain ka sa oras,wag ka magpalipas ng gutom.

Kung ganyan lang sana ang maririnig mula mo kahit pa nga nalilipasan ka talaga ng gutom dahil sa dami ng trabaho at sa damot pa ng amo sa pagkain kaya manlalambot kaâ&#x20AC;&#x2122;t malulungkot dahil pagod na nga ang katawan pagod pa rin ang isip dahil para yatang nakakapanghinawa na ang naging pag-aabroad ay tila nawawalan ng saysay sayo. Tayo ang may hawak ng ating sahod na pinaghihirapan,tayo ang magkontrol ng ating perang ipinapadala. Malaki man kasi o maliit ang perang kanilang natatangap ay kulang pa rin kung nasanay na sa luho at walang humpay na paggastos dahil tayo rin ang kawawa sa bandang huli na magising na lang isang umaga na ang ating naging buhay-abroad ay nauwe sa wala. Mag-ipon paunti-unti at pasasaan baâ&#x20AC;&#x2122;t makikita rin ang pinaghihirapan at hindi makauwe na pare-parehong NGUMANGAâ&#x20AC;&#x2122; kasama ng pamilya. -end-

OFW ako. Tao lang hindi banko! 24

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Looking at the brighter side of things

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by Bryan Cinco (Philippines)

A lot of Filipinos want to work overseas since more job opportunities outside the country have been opened to everyone, giving them a chance to find a greener pasture and secure their familyâ&#x20AC;&#x2122;s future.

Love your job. I always keep this in mind no matter how frustrated and tired I am from work. Learning to enjoy what we do will help lessen the stress and pressure we can experience at work. How?

However, finding a job abroad, lucrative and ideal it may seem, has its own downfalls and on top of this is the fact that you will be away from your family, be in a strange place where you donâ&#x20AC;&#x2122;t even know anyone and adjusting to a totally different culture can be very difficult at first.

Recognizing even the simplest things can help you look at the job from a different and more positive perspective. For instance, your profession contributes to the society since you are able to serve people, make their lives easier. In addition, as an Overseas Filipino Worker (OFW), your contribution to the Philippine economy does not go unnoticed. Imagine having a job to support your family and at the same time, be considered as one of the new heroes of your country. Isnâ&#x20AC;&#x2122;t it something to love and be proud of?

Just a Matter of Perspective Filipinos are known to be hard working and self-sacrificing so we always try to do what we have to do. However, there are really trying times when we just want to quit, break down and wish we could just go home and give everything up. In spite of this, we should realize that they are just temporary emotions so we should not be swayed and instead be stronger to face whatever challenges there are, head on.

To help you out, here are a few of the things we can do to be more optimistic and get it through the day with a big smile!

Appreciate what you have. Millions of Filipinos want to have that rare chance of landing on a job with a decent income to support their families, let alone, working outside the country and earn more than enough. Not everyone has the opportunity to work in a foreign land, so counting your blessings and giving importance to what you have now are two things we should keep in mind.

OFW Survival Guide 101 Bryan Cinco is a online entrprenuer, founder of Manila Channel and has been in the online business and writing industry for almost 5 years. He is currently working for iProgr.am as the Internet Marketing Consultant and as a partner of Article Writes, a Research and Writing Firm. He used to be an Overseas Filipino Worker (OFW) a few years back when he worked in South Korea as entrprenuer, financial analyst, in which he engaged mainly on business and technology. Bryan is a active founder of the official OFW Facebook Group and the Author for OFW Guide in Manila Channel and Magazines.

Think of what will happen if you quit. Whenever you feel the heavy burden of longing or the desire to quit your job, think of what will happen to the people who are depending on you and your strength to go on. When you came to this foreign land, you were full of dreams and plans - don’t you think it’s unfair for you and your loved ones when you will just give up and go home with nothing? Asses yourself and do something. Recognize the things that are making you unhappy. Is it complete longing to be with your family? Is your work load too much to handle? Are your co-workers unreasonable and inconsiderate or you simply feel tired and lack contentment? Once you have the answers to these questions, then you have to do something about it. For instance, if it is homesickness, keeping in touch with your loved ones are now just a click or a call away. If it is your job and your co-workers that are making things difficult for you, you may want talk to your friends, assess your work and your attitude towards it, think if there are ways so you can adjust and see

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About The Author

if things can get better after that. If you feel tired, try spending your day off somewhere nice, perhaps you can pamper yourself, get a massage, and spend a day at the spa. Just feel good for once, treat yourself since you deserve it. Make friends. You are in a new place but you don’t have to be alone. As Filipinos, we are naturally friendly and welcoming so this should not be a problem. Having friends whom you can talk to and share your daily life in a foreign land is already a comfort. Pray and have faith. No matter what god we believe in, as Muslims or Christians, we always have a strong support through prayer. Keep your faith and believe that wherever you are, whatever you do, someone up there is guiding you all the way.

Looking at things from a more positive perspective is the best and most effective way to overcome the challenges we face every day. We are made to be strong, so don’t give up the fight, keep your faith and stay happy! -end-

para sa PA M I LYA 28

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Good debt vs. bad debt

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by Alvin T. Tabanag, RFP

Excerpts from the personal finance book: “Kaya Mo, Pinoy! 12 Steps to Build Wealth on Any Income”

Here’s a bit of good news about borrowing money: not all debts are bad. There is also such a thing as good debt. You should learn to distinguish “good” from “bad” debt and take advantage of good debt whenever it is available.

to buy something that will only be worth P2,000 or less after 1 year. That, in effect, is the same as losing money. Bad debt is easy to identify – it takes away money from your pocket without a matching long-term financial benefit

Debt is basically money you borrow from other people. Good debt is using other people’s money to make you earn more money. Halimbawa, umutang ka ng pera sa bangko para gamiting puhunan sa isang magandang negosyo. Ginamit mo ang pera ng iba para kumita ka. Any borrowed money you use to earn more and improve your financial condition is considered as “good debt.”

Take note that good debt can turn out to be a bad debt and vice versa. Halimbawa, nag-avail ka ng real estate loan para bumili ng bahay at lupa sa isang subdivision sa probinsya pero di mo naman tinitirhan o pinapaupahan. Sa unang tingin mukhang magandang investment. However, if the value of the property doesn’t increase considerably in the next 5 to 10 years, this becomes a bad debt. Kasi natutulog ang pera mo, hindi lumalago at gumagastos ka pa sa maintenance at amilyar; palabas ang pera hindi papasok.

On the other hand, “bad debt” is using other people’s money to make you lose more money (whether, intentionally or unintentionally). Isang magandang halimbawa ay ang paggamit ng credit card sa pagbili ng iyong pangtatlumpung pares ng sapatos. You charge P5,000 today

A car loan is generally a bad debt because a car will surely decrease in value over the years and it increases your expenses (for insurance, fuel & maintenance). Pero kung ang kotse

Pinoy Smart Savers Alvin T. Tabañag is the bestselling author of “Kaya Mo, Pinoy! 12 Steps to Build Wealth on Any Income” and “1,001 Ways to Reduce Expenses and Save Thousands.” He is the founder of Pinoy Smart Savers Learning Center (www.pinoysmartsavers.com) and known as the “financial adviser ng masa.”

ay ginagamit mo para mapalago ang iyong negosyo at malaki ang itinaas ng iyong kita, matatawag na natin ito na magandang utang. You might find it hard to believe, but a credit card can also be a source of good debt. Halimbawa, kung ikaw ay may sari-sari store, i-charge mo sa credit card ang bibilhin na stocks na sa tingin mo mauubos sa loob ng 2-3 weeks. Bago pa dumating ang billing statement ng credit card, naibenta mo na lahat ng stocks at mababayaran mo ng buo ang iyong utang. You get to earn a profit without

using your own money; plus you get rewards points. Now, that’s smart!

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Financially smart people will take advantage of other people’s money to acquire such assets instead of relying only on their own resources. By using other people’s money you will accumulate more valuable assets in a shorter period. Siguraduhin mo lang na gagamitin mo sa tama ang hiniram na pera. Kung sa walang kwentang bagay ito mapupunta, hindi assets ang makokolekta mo kundi liabilities; nag-iipon ka ng utang! -end-

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Health Tips

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by Eden R. Manabat (Moscow, Russia)

Health is wealth. We always say this phrase. It is said that the wealthiest thing we can ever own is good health. Eventhough you were the richest person on earth if you donâ&#x20AC;&#x2122;t own a good health, you are nothing. You cannot even enjoy having a lot of money. Health is the only thing that everyone of us was aiming for.

Recently, I just enrolled in at the Institute for Integrative Nutrition. I am learning the program of becoming a Health Coach. We are studying the importance of holistic health and I will be sharing every month issue all the things which I have learned on this course through our Health Corner column.

Health is the backbone of our life. Therefore, we should take full effort and full attention to have a good health. If you do not have your health you do not have anything. You would begin to use your resources (time, monies) in order to care for yourself. If you are ill enough then you would not be able to work and contribute to society.

Holistic Health is actually an approach to life. Rather than focusing on illness or specific parts of the body, this ancient approach to health considers the whole person and how he or she interacts with his or her environment. It emphasizes the connection of mind, body, and spirit. The goal is to achieve maximum well-being, where

Articles in this column are not a substitute for professional advice. For specific information of any illness and treatment you must consult a qualified medical professional in your area.

everything is functioning the very best that is possible. With Holistic Health people accept responsibility for their own level of well-being, and everyday choices are used to take charge of one’s own health. Here are some helpful health tips It is easy being green What comes to mind when you hear “leafy green vegetables?” Kale? Bok choy? Or, does iceberg lettuce count? Any which way you cut it, leafy greens are lacking in the American diet. Sure, they can be a bit intimidating at first, but once you learn how to prepare and cook them, you’ll find it easier to incorporate them into your daily meals. Greens are high in calcium, magnesium, iron, potassium and vitamins A, C, E and K. They’re great sources of fiber and filled with folic acid, chlorophyll and other nutrients to keep our bodies healthy and strong. Looking to boost your immunity for cold and flu season? Greens strengthen our circulatory and respiratory system. You can improve your body’s resistance naturally by piling your plate with greens.

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HEALTH Corner

The next time you’re in your local farmer’s market or the produce section of your grocery store, pick out a new green for the week. Mix spinach or arugula into salads, toss some collards or cabbage into soups, steam kale or broccoli for a tasty side-dish and add bok choy to your favorite stir-fry. Here are some tips for making your green veggies more exciting and flavorful.

“ After cooking, add 1 tablespoon olive oil or toasted sesame oil to every 2 cups of veggies “ Add 2 bay leaves or 1 teaspoon cumin seeds to the cooking water “ Sprinkle cooked veggies with toasted pumpkin, sesame, flax or sunflower seeds “ Sprinkled greens with fresh herbs: mint, dill, basil, parsley, cilantro or scallion “ Use tamari soy sauce or umeboshi vinegar to add extra flavor “ Squeeze fresh lemon juice over steamed veggies “ Stir-fry veggies with a pinch of sea salt, olive oil and garlic

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Health Tips ... continued from page 33

The Benefits of Avocado Oil: Living a longer and Healthier Life Could avocado oil fight aging and chronic disease? Christian CortésRojo, a researcher at Universidad Michoacana de San Nicolás de Hidalgo in Morelia, Mexico, thinks it could prove to be a helpful tool in promoting health at the cellular level. The oil, which is similar to olive oil in fat composition, could help to shield our bodies from and reduce the adverse effects of free radicals, damaged cells that can cause everything from heart disease to Alzheimer’s disease. According to Cortés-Rojo, “avocado oil could eventually be referred to as the olive oil of the Americas.” Free radicals are particles that are in need of an extra electron and to stabilize, will often obtain this electron by damaging stable particles. This can cause a chain reaction, creating many more free radicals out of previously stable particles. Though free radicals are caused by pollutants, cigarette smoke, radiation, and certain chemicals, they’re also produced by your immune system and are a natural part of the aging process.

Research has found that antioxidants are an effective way to stop these reactions and stabilize free radicals, minimizing the problems they can cause in the body. While many fruits and vegetables have excellent antioxidant properties, they don’t often penetrate far enough into cells to protect the powerhouses of cells, mitochondria.

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“The problem is that the antioxidants in [vegetables and fruits like carrots and tomatoes] are unable to enter mitochondria, “says Cortés-Rojo. “So free radicals go on damaging mitochondria, causing energy production to stop and the cell to collapse and die. An analogy would be that, during an oil spill, if we cleaned only the spilled oil instead of fixing the perforation where oil is escaping, then the oil would go on spilling, and fish would die anyway.” Enter avocado oil. Through tests on yeast samples, Cortés-Rojo and his team have discovered that avocado oil has an unusual talent-it can reach the mitochondria and defend against free radical attacks. “We’ll need to confirm that what has been observed in yeasts could occur in higher organisms, such as humans,” says Cortés-Rojo. However, the initial results allude to avocado oil’s exciting potential to protect against freeradical-related maladies, like chronic disease and cell aging. You can cook with avocado oil exactly as you would with any other oil, if not with even more versatility - it has a high smoke point so it’s especially well suited to stir-frying, sautéing, and searing.

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Why Olive Oil needs to be in Your Diet

less likely to suffer a stroke over the five-year span of follow-up.

“Fat” gets a bad rap, but if we’re talking about the macronutrient, it’s a vital part of a balanced diet. The key is to pick the right fats, so may we recommend olive oil?

As if you needed one more reason to love olive oil!

This nutritional gem will not only add smooth richness to your sautéed vegetables or grilled fish, but olive oil also has an array of benefits beyond pure deliciousness. The antioxidant rich oil has been linked to a reduced risk of cancer and heart disease, and a new study in France has linked olive oil to a reduced risk of stroke, too! The study, featured in TIME Magazine, reports that participants who claimed a “heavy” use of olive oil were 41%

Many of these benefits are attributed to olive oil’s relatively high percentage of heart-healthy monounsaturated fat (73%) as compared to other oils, like canola oil (63%) or corn oil (25%). There are many creative ways to get olive oil into your diet from drizzling over your raw salads, adding to smoothies or creating your own dressings. Check out our recipe page under sauces and dressings for some new ideas using olive oil.

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Health and Happiness ... continued from page 37

Eat Your Colors for Optimal Health Many of us love the idea of a diverse, colorful salad because it is visually appealing. But beyond creating a vibrant plate, did you know varying your colors is good for your health? Identifying the multitude of health benefits for each individual food can be a challenge, even for a savvy Health Coach. Thereâ&#x20AC;&#x2122;s just so many of them! But while whole foods like vegetables and fruit contain enough complex sources of nourishment

to make your head spin if you tried to learn them all, they are generally categorized into a limited number of colors. Thanks to the same phytonutrients (also known as phytochemicals ) that offer plants protection from ultraviolet radiation and pests, all natural foods have a unique color, flavor, and smell. Simply looking at their color can give you great insight as to what element of health various foods are likely to support.

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Most importantly, eating a wide array of colors every day is the best approach to getting all the vitamins and minerals your body needs. Here are the most common food colors and their beneficial attributes: White natural foods have a wide range of beneficial nutrients, such as anthoxanthins, sulfur, and quercetin. These substances boost the immune system because they are anti-viral, anti-fungal, and anti-inflammatory, which helps the body fight infections. Examples of white foods include garlic, onions, cauliflower, and daikon radish. Green foods get their color from chlorophyll, a natural blood purifier that supports the liver and kidneys in the elimination of toxins. Among many other nutrients, green foods also contain high amounts of Vitamin K, which is necessary for blood clotting and building strong bones.

Yellow foods are rich in Vitamin C, which helps reduce inflammation, prevent allergies, and maintain healthy skin, due to itsâ&#x20AC;&#x2122; ability to combat free radicals. Yellow foods also contain citrus bioflavanoids, which strengthens the collagen in your skin, tendons, ligaments, and cartilage. Examples of yellow foods include lemons, pineapples, yellow peppers, and grapefruit. Orange foods are high in betacarotene, which our bodies transform into Vitamin A and antioxidants. These nutrients aid in the prevention of cancer, heart disease, and infections by supporting an important part of the immune system: our mucous membranes. Beta-carotene also helps maintain healthy eyes and skin. Examples of orange foods include carrots, cantaloupe, sweet potatoes, squash, and oranges.

Examples of green foods include kale, broccoli, spinach, green beans, and celery.

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Red foods are rich in the phytonutrients lycopene and anthocyanin, which greatly benefits the circulatory system by helping build healthy cell walls. This improves blood pressure, organ function, and circulation. Red foods also offer sun protection from harmful UV damage. Examples of red foods include tomatoes, watermelon, beets, and red bell peppers. Purple foods contain the most antioxidants of all the colors and therefore contribute to overall health, disease prevention, and longevity. They also raise HDL (the â&#x20AC;&#x153;goodâ&#x20AC;?) cholesterol, and help maintain a healthy brain. Examples of purple/blue foods include blueberries, blackberries, eggplant, and purple cabbage. -end-

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