korea healthy living guide - epaper - stripes

8-PAGE PULLOUT

DECEMBER 2018

Korea Healthy Living Guide• Fabulous food skin care

• Tips traveling with a baby

• Geumgang Park’s Healing Forest Tour

• Healthy menu for the new year

KOREA DECEMBER, 20182 STRIPES KOREA Healthy Living Guide

As the weather gets cooler and the days get shorter, you’ll probably notice

the seasonal changes affect-ing your skin too. While upping your moisturiser is essential, you can also boost your skin-care regimen naturally (and deliciously) by adding these key nutrients to your diet.

AntioxidantsAntioxidants are important

in slowing and preventing dam-age from free-radicals, mol-ecules that cause signs of aging like wrinkles, dry skin and tis-sue damage. You can find anti-oxidants in all kinds of foods, especially colorful fruits and vegetables like berries, toma-toes, spinach, sweet potatoes, tangerines, peppers and beans.

Vitamin ANobody wants dry, flaky skin.

Vitamin A helps your skin produce more fresh, new cells and get rid of the old ones, reducing dry-ness and keeping your face looking bright and young. So grab an orange, car-rot or slice of cantaloupe, or try leafy greens, eggs and low-fat dairy foods.

Vitamin CThe sun can be tough on your

skin, even in the winter. Vita-min C can aid in protection and also help undo sun damage to collagen and elastin, which firm

up your skin. Get vi-tamin C from red bell peppers, citrus fruits, kiwis, broccoli, greens and brussel sprouts.

Vitamin EAnother antioxidant that may

help save your skin from envi-ronmental damage and inflam-mation is vitamin E. Get your

daily dose from vegetable oils, avocados, nuts, seeds, olives, asparagus and leafy greens

SeleniumThis mineral may help pro-

tect your skin from cells that gather free radicals. Selenium may also help prevent skin can-cer. You can get it from shrimp, lamb and fish, like snapper, cod, tuna and salmon. Vegetarians can also find it in Brazil nuts, button mushrooms and whole-wheat pasta.

Omega-3s and omega-6s are good fats that help make

up your skin’s natural oil bar-rier, keeping away dryness and blemishes. Essential fatty ac-ids like these leave your skin smoother and younger look-ing. Look for them in olive and canola oils, flaxseeds, walnuts and cold-water fish, like salm-on, sardines and mackerel.

Coenzyme Q10Your body makes a key anti-

oxidant called Coenzyme Q10, or CoQ10. But as you get older, you make less of it. It’s involved in making energy and helping your cells work and may help soften wrinkles and other signs of aging. You can consume CoQ10 via fish, like salmon and tuna, or with poultry and whole grains.

WaterIt’s not a ‘food,’ technically,

but water is vital when it comes to skin health because it flushes toxins out of your body, deliv-ers nutrients to your cells, and keeps your organs functioning. It also helps your cells stay plump and full, which m a k e s your skin l o o k f i r m e r a n d c lear -er.

BY CHRISTY SWAIN,HAPS KOREA MAGAZINE

The style files: Fabulous food skin care 101

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Being stationed overseas offers military members and their families the op-

portunity to travel the world with more ease and less expense than if they were living in the States. When my husband and I arrived in Germany, we set out to travel as much of Europe as we could during our four-year tour. Our plans were altered, but not thrown out the window, when we discovered that we were expect-ing our first child together. Trav-eling with a baby, while not al-ways as convenient, is absolutely still possible. It just requires a bit of planning and flexibility. Here are a few tips to keep you globe-trotting with a little one in tow.

1. Plan longer tripsWhile my husband and I fa-

vored quick day trips in the sur-rounding area while it was just the two of us, they just don’t work for our family anymore. When a baby is along for the ride, every-thing takes a bit longer. We have to leave room in our schedule for naps and diaper changes, poten-tial fits of crying that temporar-ily keep us out of museums and restaurants, and a medley of other interruptions that require a little more time. Our daughter

also hates to be in the car seat, so we try to spread out driving time on road trips to give her a break. Rather than pop over to surrounding cities early in the morning and driving back in the evening, we have started allow-ing for a night in a hotel to give everyone a little more wiggle room.

2. Pack in advance and pack smartI was the queen of last min-

ute packing and would often find myself in a foreign country with a suitcase full of socks and un-derwear and not much else. And while I can get by in the same outfit for a few days and live without some of my “essentials,” like a phone charger and a jack-et, the same cannot be said for a baby. Outfit changes, plenty of diapers and wipes, and the many other baby “must haves” are sorely missed. Rather than try to throw things together the morn-ing of a trip, packing ahead of time will save you a lot of stress in the long run.

3. Know your babyAs I said, our baby is miser-

able in the car seat and screams virtually nonstop. Knowing this, we tend to avoid long amounts of time in the car and opt for train or plane travel whenever possi-ble. She also needs a long nap in

the afternoon, so we leave room for that in our daily itinerary. When she was a newborn, she could sleep anytime, anywhere. During that time, we had no trou-ble taking her on a Rhine River cruise and letting her snooze the day away on the boat. Four months later, we would not try to do the same. Being aware of your baby’s needs and temperament before a trip can help you plan accordingly.

4. Be familiar with the airline if flyingDespite being a budget air-

line, Ryanair allows passengers to check a surprising amount of “baby luggage” free of cost. A car seat, travel crib, and other needs can be included in the price of your ticket and eas-ily brought along with many airlines. Knowing what you can bring for free can help you avoid extra costs and have everything on hand that you need. Addition-ally, airlines often have their own requirements for items like breast pumps and water and for-mula. Knowing your rights and specific airline regulations can take away a lot of the stress of feeding a baby in transit.

5. Consider traveling in the offseason

This has made all of the dif-ference for my family. Visiting

beach towns in the winter and avoiding popular locations over the holidays has allowed us to stay in hotels and resorts that we may not have been able to afford during peak travel season. Hav-ing an extra bit of space for a travel crib and room for the baby to crawl around keeps us from feeling cramped and we don’t have to navigate around large crowds.

6. Baby-wear if you canOf all of our travel accessories

purchased since having a baby, our carrier has been the most beneficial. By opting to wear our baby, we don’t have to lug around a stroller. Babywearing also makes breastfeeding on the go easier and allows our daugh-ter to nap happily on our chests while we make our way around town. While not everyone is as

passionate about babywearing as we are, I recommend that travel-ing families at least try it out.

7. Don’t try to do it allMany travel destinations

have a lot to offer and it can be tempting to try to jam it all in. But rushing from spot to spot and overscheduling is no fun. Instead, pick a couple of “must sees” and take it slow. If there is time left over, you can always add another stop or two.

Not every recommendation is going to work for every fam-ily and there are certainly more ways to customize your own travel experience. But these seven changes have allowed us to make our way around Europe with a baby. Overall, making an effort to plan ahead and remain flexible can ease a lot of pain in the long run.

BY AZURE HALL,STRIPES KOREA

Fitness, nutrition and

active living: The essentials

STRIPES KOREA 3DECEMBER, 2018 KOREAHealthy Living Guide

Optimal health begins with nutrition, fitness and ac-tive living. From guide-

lines on developing healthy eating habits and ideas on how to stay fit to strategies for giv-ing your child a happy, healthy start, Military OneSource pro-vides practical and fresh con-tent as well as initiatives and programs that will motivate you to maintain healthy living and manage your health in creative ways.

Begin your path to healthy living with these steps:

Practice good nutritionEating healthy requires

developing new diet habits like limiting sugar, snacking on fruits and vegetables and choosing whole grains. Your local farmers market and mili-tary commissary are two great places to buy fresh produce for a reasonable price. Share your nutrition goals with your chil-dren through programs like the 5210 Healthy Military Children campaign. Turn to Military OneSource for other helpful strategies on eating right.

Give your child a happy, healthy start

It’s important to teach chil-dren as early as possible ac-tions and choices that promote health and happiness. Start by

encouraging good nutrition and feeding them a hearty break-fast every morning. Promote good sleep habits and teach them how to communicate and express their feelings. Encour-age physical activity as much as possible to lessen their screen time.

Improve family fitnessMake fitness and active liv-

ing an important part of your family life. Swap your daily screen time for a stroll around the neighborhood with your kids. Your installation’s Mo-rale, Welfare and Recreation is a great resource to get the entire family moving – with fit-ness classes, sports teams, golf courses, outdoor recreation programs and more.

Access nutrition and fit-ness resources

Don’t be afraid to tap into the support you need to meet your nutrition and fitness goals. Mili-tary OneSource provides health and wellness coaching sessions to help you eat better, get in shape, manage stress, tackle transitions and more. We high-light a wide range of nutrition and fitness resources, tools, and programs that will motivate you on the path to healthy living.

– Military OneSource

OFF-BASE STORIES

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Busan is a city I’ve called home for the past seven years, but admittedly I’ve spent an embarrass-ingly small amount of time getting involved with all the events and programs that the city works

hard to put together.In light of this, I’ve made an early New Year’s resolu-

tion to become a better tourist in the city I call home, and my mission started last Sunday when I attended the Forest Tour Program at Geumgang Park.

Situated at the foot of Geumjeong mountain, Geum-gang Park occupies a 3 million square meter wooded area, teaming with wildlife and winding forest trails as well as a badminton court and other outdoor exercise equipment, often referred to as outdoor gyms. It is one of the most vis-ited parks in the city and enjoys visitors year-round wish-ing to ride the cable car to the top of the mountain.

This particular forest tour program was created for non-Korean guests, hosted by Dongnae Geumgang Park Organization and sponsored by Sanlim Korea Forest Ser-vice. Our point of contact was Jiyoung Sim, an English professor turned interpreter and wellness advocate, who managed the smooth operation and real-time interpreta-tion of the whole tour from start to finish.

The tour group congregated at Oncheon Subway sta-tion, around 15 guests altogether, before departing for Geumgang Park. The cool breeze on the walk up to the park entrance was a welcome reprieve from the hot after-noon sun. It took around 10 minutes to reach the entrance of Geumgang Park, where we were greeted by our forest guides for the day Ryu Jae-soon and Jin Young Hye.

The guides, known as soop haeseulga or ‘forest ecolo-gists’, were energetic and friendly, and excited to wel-come us onto the tour program. The tour started with an ice-breaking warm-up exercise at the park entrance, fol-lowed by an in-depth explanation of the charms of Geum-gang Park.

Being a forest tour, there were a lot of tree-related anecdotes — much more interesting than it sounds. We learned some fun facts and some more in-depth historical information and were treated to tales of superstitions and rituals rooted in traditions hundreds of years old.

As a history nerd and wellness tourism researcher, I was really into everything our guide was saying, and

there was certainly a lot of information to take in at the beginning of the tour. However, our guides’ delivery was anything but dry, and both were fun and well-prepared. I asked forest guide Ryu Jae-soon how this forest tour came to be.

“I’m Ryu Jae-soon, or so called “mountain bird teach-er” because I need to talk a lot like a bird,” she started, “Tweet Tweet! This program was set up for foreign guests to share the history of Geumgang park and the story of the pine tree.”

I asked about her work, and why she enjoyed it so much. She said it was im-portant to her to share and enjoy nature, and connect with other people.

“It’s a healing pro-gram,” she said. “While exploring the woods, we [the certified forest guides] get to know each visitor while talking about the history and trees of Geumgang park. Nature-Loving people [like me] become guides. That’s why I’m here.”

She led us further up the path, deeper into the canopy of not-quite-yet reds and yellows. The smell of the trees reminded me of Scotland in autumn; that fresh, cool air, the smell of pine trees all around, like nature’s answer to aromatherapy. It was relaxing and reinvigorating at the same time, one of the many reasons I love autumn.

As we continued up the trail, we listened and learned as our forest guides did what they do best. Did you know there are no poisonous spiders indigenous to Korea? The more you know…

Our guide led us to a clearing where we took part in some craft activities. Dried gingko nuts awaited, ready to be created into brooches, and charming wooden sticks at-tached to keychains, which we had to sharpen ourselves and turn into pencils. It was a simple craft and a lovely addition to what was already a pleasant afternoon.

We walked downhill, past a family of roly-poly mountain

dwelling cats. We came to another clearing and played some traditional Korean folk games before heading back uphill to the final part of the tour.

The Geumgang Cable Car takes around six minutes from the base to the top of the ropeway, giving riders a sprawling view of Busan from above. Tickets cost 8,000 won round trip for adults and teens, and a one-way ticket will cost you 5,000 won. Senior citizens and children cost 6,000 won and 5,000 won respectively for round trip tick-ets, and the cable car operates between 9 am and 6 pm at

20-minute intervals.I’ve been up the cable

car many times before (it’s one of my favorite views of the city) but no matter how many times I’ve seen it, I’m always blown away by the view. The lego buildings, far-off Marine City glinting under the afternoon sun, the cold breeze sliding in through the windows and the evergreens below like a thick, green blanket.

After alighting at the top, our group rested at the clearing as other trav-elers queued up to take the trip back down the

mountain. Some of our group went for a bathroom break, some into the local restaurants for a quick bite. We sat at one matjjib watching the grandmother flip pajeon in a fry-ing pan as if it were an extension of her own arm.

I ordered a bottle of makkeoli, sat with some new friends, and toasted good health and new connections. I got the chance to speak more with Jiyoung, and ask her about her background, her involvement in this project, and why she is such a strong advocate for well-being in the community.

BY LAURA MCLUCKIE,HAPS KOREA MAGAZINE

Geumgang Park’s Healing Forest Tour


dwelling cats. We came to another clearing and played some traditional Korean folk games before heading back uphill to the final part of the tour.

The Geumgang Cable Car takes around six minutes from the base to the top of the ropeway, giving riders a sprawling view of Busan from above. Tickets cost 8,000 won round trip for adults and teens, and a one-way ticket will cost you 5,000 won. Senior citizens and children cost 6,000 won and 5,000 won respectively for round trip tick-ets, and the cable car operates between 9 am and 6 pm at

20-minute intervals.I’ve been up the cable

car many times before (it’s one of my favorite views of the city) but no matter how many times I’ve seen it, I’m always blown away by the view. The lego buildings, far-off Marine City glinting under the afternoon sun, the cold breeze sliding in through the windows and the evergreens below like a thick, green blanket.

After alighting at the top, our group rested at the clearing as other trav-elers queued up to take the trip back down the

mountain. Some of our group went for a bathroom break, some into the local restaurants for a quick bite. We sat at one matjjib watching the grandmother flip pajeon in a fry-ing pan as if it were an extension of her own arm.

I ordered a bottle of makkeoli, sat with some new friends, and toasted good health and new connections. I got the chance to speak more with Jiyoung, and ask her about her background, her involvement in this project, and why she is such a strong advocate for well-being in the community.

Once a professor of English at Silla University, she now acts as a translator for Hannarae Cultural Foundation and has been a volunteer translator of Hongbeopsa temple for almost five years.

“I work for Hannarae Cultural Foundation whose head director is the abbot ven. Shimsan. He has done free cultural events (Kimchi Mak-ing, tea meditation, samulnori, green tea making etc) for expats in Korea since 1997 to help them become accustomed to Korean Culture more easily.”

She continued, “To live in other countries is not easy, especially when [expats] don’t know the language or the countries’ culture. So cultural programs are essential. [Foreigners] can learn about other countries’ culture very joyfully and easily if they can join cultural programs in-cluding this kind of healing program, and release stress from the tension of daily life.”

She went on to mention that these kind of programs are an essential part of the integration process for foreign

residents, adding, “Wellness is becoming more popular in Korean society. If [expats] can live here happily and if they feel comfortable…they can have a good memory and wonderful impression about Korea.”

As the time came to leave, we said our thank you’s and headed back down the ropeway, back to where we had met as strangers just a few hours earlier. After saying goodbye, our guides invited us back to join them again next time, and the tour con-cluded with smiles all around.

Spending time in the bustling city is a wonder-ful treat, especially as an expat looking for excitement, but being able to step out of the city and straight into na-ture is a real privilege.

This tour program is an excellent addition to the heal-ing and wellness push going on in Busan, and I’ll be ac-tively on the lookout for more programs like this, making sure to take full advantage of everything Busan has to of-fer now and in the new years to come.

This free forest walking and healing tour program will run until November 30th and start up again in spring 2019.

hapskorea.com

Geumgang Park’s Healing Forest Tour

“Cultural programs are essential. [Foreigners] can learn about other countries’ culture very joyfully and

easily if they can join cultural programs including this kind of healing program, and release stress from the tension of daily life.”

– Jin Young Hye

FOR MORE INFORMATION, CONTACT

DONGNAE GEUMGANG PARK ON AT

+82-51-860-7880 OR SANLIMCHEONG

KOREA FOREST SERVICE.


I’m happy to feature my friend, Arlene Sablan Agu-on’s healthy recipes.

This particular recipe is a healthy alternative to reg-ular pancakes. It’s gluten-free, delicious, and packed with nutrients that not only taste good but are good for you too!

Give Arlene’s recipe a try. I think you’ll like it! :)

• Yield: 4 pancakes

• Ingredients:• 2 cups gluten-free flour• 2 teaspoons baking powder (or 1 teaspoon of Xanthan

Gum powder)• 1/4 teaspoon baking soda• 1/4 teaspoon salt• 2 tablespoons sugar• 2 tablespoons wheat germ or steel cut oats• 1 1/2 cups flax or soy milk• 1 cup small curd cottage cheese.• 1 large egg, lightly beaten (see notes below)• 1/4 cup coconut oil• 1 cup fresh or frozen blueberries

• Directions:1. Sift together the flour, baking powder, baking soda

and salt. Stir in sugar and wheat germ/oats; set aside.2. Combine the milk, cottage cheese, and coconut oil.3. Pour the flax or soy milk mixture all at once into the

flour mixture; stir until moist. Add additional milk, a little at a time, if the batter is too thick (the batter should pour easily). Gently stir in the berries.

4. Pre-heat a skillet/grill over medium heat; lightly grease the skillet. Pour the mixture onto the skillet to the size you prefer. Cook until the tops are bubbly and appear dry; flip over to finish cooking.

Serve and enjoy!

NOTE from Arlene: I didn’t use the egg. The small curd cottage cheese acts as your binder with the coco-nut oil. Yummy too.

NOTE from Annie: You can use a “chia egg” in place of the regular egg. Mix 1 tablespoon ground chia seeds with 3 tablespoons water. Let the mixture sit until it forms a gel. Use the chia gel/egg in the recipe instead of the egg.

BY ANNETTE “ANNIE“ MERFALEN ANNIE’S CHAMORRO KITCHEN

It seems like drink-ing Green Smooth-

ies or Shakes are all the rage these days.

I must admit, I’ve hopped on that band-wagon, and I don’t re-gret it one bit.

There are some green vegetables that I just don’t like add-ing to my smoothies, however. Among them are romaine lettuce (or any kind of lettuce) or bitter greens. I have to get used to the taste of raw kale, but I found that if I remove the stems from the kale leaves, it’s more palat-able.

My absolute favor-ite green vegetable to add to smoothies are fresh baby spinach leaves. Add about two handfuls to your smooth-ie. You can’t really taste it, in my opinion.

To kick up the nutrition content of your smoothie, try adding protein powder, some fruit — not too much fruit, though, because of all the natural sugar it contains — and unsweetened almond milk.

• Here are some general guidelines for making nu-tritious and delicious green smoothies.

Blend together:• 2 handfuls of leafy greens• 1 frozen fruit• 1 cup liquid (see tips below)• 1 scoop protein powder• Optional: 1/2 cup ice cubes

• Here are a few great tips:FREEZE your fruits to make thick, cold, slushy

smoothies. You don’t have to add ice (which will eventu-ally dilute your smoothie).

Make smoothie packets ahead of time. Place all of your ingredients (minus the liquid) into a freezer-safe zip-lock bag and freeze. Take out the bag and mix it up when you’re ready.

Use any number of liquids — almond milk, soy milk, low/non-fat milk, and one of my favorites — coconut wa-ter. Unsweetened black coffee is also good with a combo of cocoa nibs and frozen bananas.

To avoid bloating, try not to eat anything 30 minutes before and after you drink your green smoothie.

Make a green smoothie a meal by adding protein pow-der and a “good fat” such as avocado or coconut oil.

Give it a try. I think you’ll be surprised at how good a green smoothie tastes. :)

I was never a huge fan of brown rice, but in my quest to create healthier meals for my family,

we’ve switched from our favorite white rice to the healthier brown.

I wanted to create a tasty version, and not the tough, seemingly undercooked variety you get at most restaurants that kind of tastes like cardboard.

Equipped with only a rice cooker and four ingre-dients, you’ll have a delicious and healthy side dish for your next meal.

Give my recipe a try. I think you’ll like it. :)

• Ingredients:• 3 cups brown rice• 6 1/2 cups water• 2 tablespoons Dashida beef seasoning• 2 tablespoons garlic-flavored olive oil

(Thanks to my friend, Yvonne M., for the deli-cious olive oil!)

• Directions:1. Rinse the rice then place in your rice cooker pot.

Add the water to the pot — it may seem like way too much water, but brown rice needs a LOT of water to cook properly.

2. Add the Dashida and olive oil; stir until the Dashi-da is dissolved.

3. Set your rice cooker to the “cook” mode then let it do its magic.

4. When the rice cooker switch turns from “cook” to “warm” (or the equivalent for your rice cooker model), gently fluff the rice with a fork, then let it sit (covered) for another 10 minutes or so.Serve with your favorite meat dish and ENJOY!

Healthymenu for

the new year

www.annieschamorrokitchen.com

The Green Smoothie

Secret

@untie R’s

Gluten-Free BlueberryCheese Pancakes

Kicked-UpBrown Rice

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