Obesity prompt attentionObesity Prevention Awareness Week is observed every first week of September under Proclamation No. 162 signed on August 21, 1999 by then-President Joseph Estrada. This proclamation appointed the Philippine Association for the Study of Overweight & Obesity (PASOO) and the Department of Health (DOH) to spearhead this annual health promotion and consciousness-raising regarding obesity in the country.

It is noted that obesity continues to grow to be one of the country’s serious health problems due to the growing addiction to the Western type of lifestyle and diet which affects national socio-economic development. In fact, DOST-FNRI ENNS recorded 28.6% are overweight and 9% are obese among Filipinos 20-59 years of age in 2019. To address this problem, management of obesity should be sought to reduce life-threatening diseases such as heart diseases and type 2 diabetes as well as to improve the quality of life. The declaration of Obesity Prevention Awareness Week is to intensify the knowledge and awareness of the increasingly recognized risks of obesity.

According to World Health Organization (WHO), overweight and obesity are defined as abnormal or excessive fat accumulation that presents a health risk. A body mass index (BMI) over 25 is considered overweight, and over 30 is obese. The treatment methods depend on your obesity severity, your overall health, and your willingness to participate in your weight-loss plan. Reducing calories and choosing healthier eating habits are vital to overcoming obesity. Increased physical activity is also an essential part of obesity treatment. Most people who can maintain their weight loss for more than a year get regular exercise, even simply walking. A behavior modification program can help you make lifestyle changes and lose weight and keep it off. Behavior modification can include counseling with a mental health professional that can help you address emotional and behavioral issues related to eating and joining support groups for obesity. Steady weight loss over the long term is considered the safest way to lose weight and the best way to keep it off permanently. Avoid drastic and unrealistic diet changes, such as crash diets, because they're unlikely to help you keep excess weight off for the long term. Results don’t come overnight. Work hard and be patient in aiming what you wish for to become fit and healthy. Discipline is the key to achieve your #FITspiration!

PNFP-ZDN Rowence F. Zorilla



1. Proclamation No. 162, s. 1999

2. Obesity

3. Obesity

Thyroid CancerDo you have these kinds of symptoms? Feeling unusually tired? Odd changes in your hair, nails and skin? These might be caused by aging or stress or should you need to consider that these might be manifestations of early symptoms of thyroid disorder? Thyroid disorders are more common among women due to the roles of hormones which are obviously comparable to males. Women are three times more likely to get thyroid cancer than men. The disease is commonly diagnosed in women in their 40s and 50s, and men in their 60s and 70s. Some women may not even notice that they already have these symptoms of thyroid cancer because of their busy schedules for both families and work.

Thyroid cancer is a disease in which malignant (cancer) cells form in the tissues of the thyroid gland, a part of the endocrine system. Cancer starts when abnormal cells begin to grow out of control. Papillary and follicular thyroid cancers are the most common types. Papillary thyroid cancer is highly curable and rarely fatal while Follicular thyroid cancer accounts for up to 15% of thyroid cancer diagnoses and is more likely to spread to bones and organs, like the lungs. Metastatic cancer (cancer that spreads) can be more challenging to treat. However, thyroid cancer responds very well to treatments. According to the American Cancer Society, Thyroid Cancer has 90% survival rate when diagnosed earlier for it is highly curable, highly treatable with an excellent cure rate.

Interventions for papillary or follicular types usually include radioactive iodine treatment. During this treatment, for the nutrition management of this disease, a low iodine diet is recommended for the 14 days prior to treatment. If less than 50 micrograms (standard for the low iodine diet) of iodine are consumed daily, the thyroid tissue cells including thyroid cancer cells become “starved” for iodine. When the radioactive iodine is administered, these cells are more likely to be destroyed at a higher rate than without adherence to the diet regimen.  

According to Zach Breeding, a Philadelphia-based registered dietitian nutritionist, professional chef and clinical dietitian at The Cancer Treatment Centers of America, the recommended diet for those undergoing radioactive iodine treatment should include the following:

  • Kosher salt (check ingredients to ensure no iodine has been added)
  • Fresh fruits and vegetables
  • Fresh animal protein up to 6 ounces daily
  • Unsalted nuts and nut butters
  • Grains, cereals, and pasta up to 4 (1/2 cup) servings daily, provided it has no high-iodine ingredients
  • Fresh and dried herbs, spices, and vegetable oils
  • Jams, jellies, honey, real maple syrup

The thyroid glands play a vital role in our body. It produces hormones that helps regulate body temperature, heart rate and metabolism. So, it means that we need to take care of our thyroid glands for such reasons. Among the most important things we need to take to maintain a healthy thyroid gland are to eat a well-balanced diet and of course be mindful of the early signs and symptoms and submit for early detection and diagnosis so that treatment can be appropriately undertaken. Always remember, early detection means high survivability against this disease.  

NO I Zhalimar A. Jakaria-Patulada

Thyroid Cancer

The Low Iodine Diet for Thyroid Cancer Diagnosis

MillenialsWhen is the last time that you sat down to eat three square meals a day — or two or even one? If you are a “millennial” (born somewhere between 1980 and 2000) chances, you haven’t had much experience with this ritual. According to trend watchers, 35 percent of meals eaten by millennials are really snacks. Combining foods traditionally served at snack time, breakfast, lunch, and dinner, has led to terms such as “linner,” “brinner” and “slunch.”

Food trends among millennials are driven by passion and emotions for premium products. Social media has played a key role in attracting millennials to try or consume food across the world, thereby impacting the trends prevailing in the food industry. Millennials are the thrill-seekers who crave heightened eating experiences such as intense flavors and extreme textures. The typical Millennial eater swoons over the unusual food forms, flavor profiles tweaked with unexpected or dramatic twists and of course, vivid global cuisines, especially when they blend fresh and spicy. They like customizing foods through adds-ons or mix-ins (the reason they love fajitas, shawarma, burritos and other “build-it-yourself” foods).

It is on-trend to be a foodie. Millennials are interested especially in the story behind their food and looking to learn more about what’s in it and how it’s made. Kelly Ashworth [a designer, art director, and branding expert specializing in the wedding, events, and creative services industries], 8 in 10 said they like “behind the scenes” commercials for foods they consume. They want to know more about how their food is produced, and they think brands don’t disclose enough about their food products. According to Joei Chan, a Global Head of Content of Linkfluence, Millennials’ discussions on why they actually eat revolved on the following (1) convenient, yet healthy foods (2) high protein and low calories (3) high quality frozen foods (4) healthy, clean label and natural food (5) influenced by their peers rather than traditional influences and (6) good food with great taste and flavor. Millennials nowadays are shifting into different lifestyles of daily snacking, replacing meals with snacks both savory, sweet, and in various formats (solid and liquid). When it comes to food trends, millennials are leading the way.

AA VI Angelyn P. Intal, RND



  • What millennials eat?

  • What is millennials?

  • Millennials Are the Tastemakers in Food

Cooking demo with NDAPIn line with the celebration of the 47th Nutrition Month with the theme “Malnutrition Patuloy na Labanan First 1000 days Tutukan!”, the National Nutrition Council Regional Office IX (NNC9) successfully conducted a post-celebration cooking demonstration. This event was in partnership with the Nutritionist-Dietitian Association of the Philippines - Zamboanga Peninsula (NDAP-ZamPen) Chapter with their President Ms. Maria Dolores M. Paredes, RND who also happens to be the department head of the Zamboanga City Medical Center - Nutrition and Dietetics Services (ZCMC-NDS). She was joined by her ZCMC-NDS co-personnel Ms. Charmaine M. Solis who acted as the host and Ms. Edna Barricua as the head cook of the cooking demonstration. 

The highlights of the cooking demo with the theme, “Just eat Healthy for a better immune system against the COVID-19 disease and infection” focuses on 4 nutritious recipes that are nutrient-dense yet their ingredients are affordable and readily available in the market. The four recipes were: a.) Canton con Gulay Guisado, a recipe that is packed with nutrients because it contains carbohydrates, proteins, and vitamins that are needed to have a strong immune system and extra energy in times of pandemic; b.) Suman de Monggo a Pinoy snack that is easy to prepare and not costly with monggo as the main ingredient which is high in protein, iron and folate that is needed in breastmilk production, muscle building and healing; c.) Camote Picadillo which is also a recommended recipe to try because its ingredients are affordable and the cooking process is easy to follow; and lastly, d.) Cassava Ukoy, a type of food that can be eaten as snacks or as viand which is made of finely grated cassava mixed with shrimps that is also rich in nutrients needed for our daily lives. 

These recipes are made and chosen by Ms. Paredes and her team of Nutritionist-Dietitians. When asked why she chose these recipes she said that “These 4 recipes are purposely made and tested by the Nutritionist-Dietitians for this cooking demo for their nutritional characteristics. The ingredients we chose were indigenous or locally available in the community like for the Canton con Gulay Guisado instead of using carrot we used red squash and instead of cabbage or "pechay", we use "kangkong" leaves. And for our popular food "ukoy" we make use of cassava instead of togue since cassava is among the common staple foods of most people in our region. And above all, these recipes are nutritious with their main ingredients are packed with nutrients like vitamins and minerals for the body’s defense against viral disease and infection and for normal bodily functions. They also contain nutrients for optimum nutrition of pregnant women and for growth and development of babies and young children.” She further added, “These recipes are intended for all age groups but since we are addressing malnutrition during the 1st 1000 days, these are intended for pregnant mothers as a supplementary food and to infants 6 months onwards for their complementary feeding to improve and enhance the dietary intake of key nutrients. Families must be encouraged to prepare simple, low-cost, easily grown, yet highly nutritious recipes. These are also for everyone who wants to eat enough and get important vitamins and minerals to strengthen their resistance to fight the virus.” – said NDAP ZamPen President Ms. Paredes.  Lastly, she highlighted 2 keys messages from the talking points of the 2021 Nutrition Month. “For pregnant mothers eat enough for proper weight gain. For the family to be strategic in feeding the baby, and for everyone JUST EAT HEALTHY! Strengthen your immune system through optimum nutrition and good intake of nutrients, a lasting way to survive during this pandemic.” 

The cooking demonstration is just one of the many ways to promote good nutrition and to disseminate comprehensive awareness on the importance of eating a variety of foods from all walks of life, most especially the Pregnant and Lactating Mothers, infants at 6 months onwards, members of the family and community. Always remember that #First1000days is the child’s golden window of opportunity. Let’s all work together to be better and together achieve one goal which is to have a #Laking1000days generation where children grow healthy, strong and productive in their future life. 

NO I Zamubec Alomar C. Adlawan, RND 

Sleep FasterDo you have difficulty sleeping at night? Try this 4-7-8 breathing technique. It naturally calms your nervous system which can help you fall asleep easier in a short period of time. The 4-7-8 breathing technique is a breathing pattern was developed by a world-renowned leader and pioneer in the field of integrative medicine Dr. Andrew Weil. It is based on an ancient yogic technique called “Pranayama”, which helps practitioners gain control over their breathing. Breathing techniques are designed to bring the body into a state of deep relaxation. Specific patterns involve holding the breath for a period of time allow your body to replenish its oxygen. From the lungs outward, techniques like 4-7-8 can give your organs and tissues a much-needed oxygen boost. Relaxation practices also help bring the body back into balance and regulate the fight-or-flight response we feel when we’re stressed. This is particularly helpful if you’re experiencing sleeplessness due to anxiety or worries about what happened today — or what might happen tomorrow. Swirling thoughts and concerns can keep us from being able to rest well. The 4-7-8 technique forces the mind and body to focus on regulating the breath, rather than replaying your worries when you lie down at night. Proponents claim it can soothe a racing heart or calm frazzled nerves. Dr. Weil has even described it as a “natural tranquilizer for the nervous system.”

How to do it? To practice 4-7-8 breathing, find a place to sit or lie down comfortably. Be sure you practice good posture, especially when starting out. If you’re using the technique to fall asleep, lying down is best. Prepare for the practice by resting the tip of your tongue against the roof of your mouth, right behind your top front teeth. You’ll need to keep your tongue in place throughout the practice. It takes practice to keep from moving your tongue when you exhale. Exhaling during 4-7-8 breathing can be easier for some people when they purse their lips.

The following steps should all be carried out in the cycle of one breath:

  • First, let your lips part. Make a whooshing sound,
  • exhaling completely through your mouth.
  • Next, close your lips, inhaling silently through your
  • nose as you count to four in your head.
  • Then, for seven seconds, hold your breath.
  • Make another whooshing exhale from your mouth for eight seconds.

When you inhale again, you initiate a new cycle of breath. Practice this pattern for four full breaths. The held breath (for seven seconds) is the most critical part of this practice. It’s also recommended that you only practice 4-7-8 breathing for four breaths when you’re first starting out. You can gradually work your way up to eight full breaths. This breathing technique shouldn’t be practiced in a setting where you’re not prepared to fully relax. While it doesn’t necessarily have to be used for falling asleep, it can still put the practitioner into a state of deep relaxation. Make sure you don’t need to be fully alert immediately after practicing your breathing cycles.

There is some evidence to suggest that deep breathing techniques have a positive impact on a person’s anxiety and stress levels. For example, a 2011 review article in Health Science Journal identifies some of the potential health benefits of deep breathing techniques, particularly for deep breathing from the diaphragm. These possible benefits include:

  • decreased fatigue
  • reduced anxiety
  • reduced symptoms of asthma in children and adolescents
  • better stress management
  • reduced hypertension
  • reduced aggressive behavior in adolescent males
  • improved migraine symptoms

According to the 2011 review article in Health Science Journal, studies shows that 6 weeks of practicing pranayamic breathing, or breathing that focuses on controlling breath movement, may have a positive effect on a person’s heart rate variability, which correlates with stress, and also improve cognition and anxiety.

Breath in…Breath Out and try to practice the 4-7-8 breathing technique. It will not only make your nervous system calm and make you fall asleep fast but also help you have healthy lungs.

  • - NO I Zamubec Alomar C. Adlawan


1. What Is the 4-7-8 Breathing Technique?

2. How it works and benefits

Food deliveryDo you use your smartphones for easy orders of foods? Are you satisfied with the service of food delivery? Food delivery service is the concept of ordering or calling in food from a restaurant or a fastfood chain where they would then prepare the food you have ordered, and then send a driver or rider to your sent address to deliver the food.

People nowadays don’t have enough time to prepare foods for their family and friends… They spend to eat outside for easy access of food, buy cooked foods for instant preparation and with the strict implementation of lockdowns due to COVID-19 pandemic, people tend to discover new foods around and directly order their foods food via online.

The demand for food convenience has increased by ordering through online applications. According to Katie McCann of Touchbistro, there are advantages and disadvantages of Implementing a Food Delivery Service and here they are:


1. Increased check sizes

Restaurants have seen an increase in check sizes from online and delivery orders versus dine-in orders.

2. Make up for reduced foot traffic

Most countries have started some level of reopening for restaurants, but they face pretty strict restrictions that limit the number of guests allowed to dine-in at any time. Offering delivery can help offset the income lost from closed or half-empty dining rooms while reaching new customers who are either practicing shelter-in-place or still uncomfortable going out, even as restrictions lessen.

3. More business opportunities

Sometimes customers want your food paired with the comfort of their own home. By offering delivery, you’re able to serve a wider range of customers.

4. Less overhead

If delivery becomes the bulk of your business or if you shift to a ghost kitchen model, you could look at downsizing your space to save on rent or front-of-house staff to save on labor.

5. Exposure to new customers

Delivery can help you reach new customers outside of the regulars, locals, and other customers from surrounding neighborhoods, which is especially important when restaurants are operating at reduced capacity or people are still wary about dining out. Plus, it’s even more important in urban locations, where potential customers may not have access to a car. Third-party apps can help amplify this reach, since they double as marketing platforms.


1. Less control

Whether you’re using an in-house or third-party fleet, you have less control over a customer’s experience with delivery. Customers could have a bad impression of your restaurant due to traffic or road conditions or a wrong turn – delays that have nothing to do with you or your food. If food arrives cold or poorly presented after the trip, it could negatively impact a customer’s opinion of your restaurant. You also have fewer opportunities to turn a bad experience around because you aren’t there when customers eat your food.

2. More work to implement

If you choose to fulfill deliveries in-house, you have to deal with the hassle of looking for new staff and vehicles while creating a process for a successful service. 

3. Smaller profit margins

If you’re using your own delivery fleet, you have to pay for the drivers, their insurance, their gas, etc. All these costs eat into your profit margin. If you’re using third-party delivery services, again there are costs. Even the best food delivery app companies will take deep cuts of each meal delivered, which means you have to have a high volume of orders to see any real profit. Third-party delivery apps have been widely criticized for their high fees – both before but especially during the pandemic.

4. More points of contact

When working with a food delivery service, there will be more points of contact between the order being prepared and the food ending up in the hands of the customer. And, you won’t be there to ensure the driver is meeting the standards you’ve set for your restaurant. Food safety is a top priority right now, which means customers want to feel comfortable ordering from your restaurant and any extra points of contact could make them feel less safe.

Sooner or later, this pandemic will be over. However, the trend of food delivery service will still remain and will continue to flourish. In this modern era, a lot of people, when hungry, will automatically use the food delivery applications to order their favorite foods. This new trend is good, but it is still recommended to eat healthy foods prepared at home. Learn new recipes and make cooking moments a bonding time with your family. Surely, you will be amazed discovering how good you are at cooking.

NO I Zhalimar A. Jakaria-Patulada 



Pros and Cons of Offering Food Delivery Service

8 challenges that delivery restaurants face and how to solve them

Why are Food Delivery Services Becoming so Popular?