Category: Philippines Daily Inquirer

‘I’ll be on the street and some kid will go, ‘There’s Marty McFly!” Fox says. ‘No, this is an old man.’

It’s been 40 years since ‘Back to the Future’ debuted in theaters, but neither time, nor Parkinson’s disease has done much – regardless of what he says – to diminish Fox’s boyish good nature. For Fox, traveling through time with ‘Back to the Future’ has been part of life. It’s the film that strapped a flux capacitor to his career and has, ever since, stayed in his rear view. ‘Sometimes I look at it and think about my family,’ Fox, 64, said in a recent interview by Zoom from his apartment in New York. ‘I think about how I have a 37-year-old son who wasn’t born yet. It’s a long time ago.’

On Friday, ‘Back to the Future’ is, again, back in theaters. The anniversary celebration also includes a new 4K trilogy gift set that comes complete with an OUTATIME license plate. Fox, himself, has just released ‘Future Boy: ‘Back to the Future’ and My Journey Through the Space-Time Continuum,’ a book he penned with Nelle Fortenberry.

While anniversary re-releases are commonplace for cherished classics, the occasion is a little different for Robert Zemeckis’ sci-fi landmark. On the one hand, the movie’s turn-back-the-clock nostalgia is indelibly linked to its 1980s moment. After its release on July 3, 1985, ‘Back to the Future’ was the No. 1 movie in theaters for 11 of its first 12 weeks. Then-President Ronald Reagan was among its biggest fans. But what was once so firmly lodged in the space-time continuum has, over the years, turned curiously timeless. Watch ‘Back to the Future’ now and you might be astonished at how effects-free most of it is, despite its director’s predilection for pushing film technology. Instead, ‘Back to the Future’ conjures its magic with a DeLorean, some Calvin Klein briefs and its most special effect: Christopher Lloyd’s eyebrows.

‘The distance between now and 1985 is greater than the distance between 1985 and 1955,’ Fox says. ‘In a way, that makes it more accessible. People aren’t locked into their time period. They’re not saying: This is real, this isn’t real. It’s all fantasy.’

Even more harrowing than pondering the distance from now to 1985 is recalling the flying-car future of the 1989 sequel. That movie was set in the faraway time of 2015. Say it with me now: Doc, this is heavy. ‘I got into the time machine’

But what most definitely hasn’t aged is Fox’s live wire performance in the original. His Marty McFly is like the Everykid ur-text: a seminal, guitar-playing, big-screen teenager trying to keep his family together.

‘I found my voice changing. This kind of squeaky incredulity came out,’ Fox says. ‘I get into the time machine, the DeLorean. I just felt comfortable in there. Very different than Alex (P. Keaton). Alex was harder because he knows everything. Marty knows nothing and knows he knows nothing. Everything is a new day to him.’

Fox was 24 at the time of the film’s making. He was thrown into the role while in the midst of playing Keaton on ‘Family Ties.’ ‘Back to the Future’ famously began with Eric Stoltz in the part, but Stoltz was fired after several weeks of shooting. Fox, stepping right onto the set, brought a more screwball energy.

‘No time for neurosis. No time for self-indulgent bulls-,’ Fox says. ‘I didn’t have time to investigate what happened with Eric. I had no rehearsal. I had no pep talk. I just showed up and then I was in a parking lot in the City of Industry. It’s all lit for days, this parking lot. It’s wet, with pockets of streaky luminescence. I remember looking at it and thinking: This must have cost more than the entire budget of ‘Family Ties.”

For Fox, Marty’s time-traveling confusion matched the whirlwind he was experiencing off set. ‘Sitting around with (executive producer) Steven Spielberg was not where I thought I’d be,’ recalls the Edmonton, Canada, native. A ticking clock

Fox had no choice but to take the ball and run – even if he sometimes found himself mistakenly searching for Marty’s camcorder on the set of ‘Family Ties.’ Most remarkably, he and Lloyd found their chemistry on the fly.

‘He’s like a father figure and a little brother to me, in a weird way,’ Fox says, chuckling. ‘I love him a lot. But at that time, I didn’t know him very well. I got to know him on part three. We jokingly call that ‘Brokeback to the Future.”

As time has moved on, ‘Back to the Future’ has meant different things to Fox at different times. Right now, in his fight for a cure for Parkinson’s, what resonates is ‘the whole sense about this clock that’s ticking,’ he says. In January, Fox was awarded the Presidential Medal of Freedom by then-President Joe Biden. The Michael J. Fox Foundation, founded in 2000, is the world’s largest nonprofit funder of Parkinson’s research.

‘My kids are grown up and they’re doing well and getting married one by one,’ says Fox, who has four children with his wife, Tracy Pollan. ‘Exhaustion is my biggest issue. But I feel good. And I love rolling around in this movie because I know how much it means to people.’

Often, ‘Back to the Future’ recedes in Fox’s busy life. After five years of acting retirement, he’ll make a guest appearance on the upcoming third season of the Apple TV+ series ‘Shrinking.’ But every now and then, like Doc emerging out of thin air in the DeLorean, ‘Back to the Future’ suddenly reappears. ‘I tell this one story about one Christmas when we were decorating the tree, I went to get some popcorn and heard the opening on the TV,’ Fox says, smiling. ‘I sat down and watched it. An hour later, my wife said, ‘Where are you?’ I said, ‘I’m watching ‘Back to the Future.’ And, you know, it’s really good. I’m good in it.’ Watching it on Christmas Eve, with a bowl of popcorn, I really loved it.’

At a secluded part of the Manila North Cemetery, the former mausoleum of the parents of Dr. Jose Rizal provides shelter to a 68-year-old woman who has spent more than half of her life living there as a grave caretaker.

Corazon Ventura has been living in the cemetery since she was 20. Since then, she has been keeping the graves of several families clean, aside from that of Rizal’s parents.

The remains of Francisco Mercado Rizal and Teodora Alonso were housed in that mausoleum for decades before being transferred to their hometown in Calamba, Laguna.

Originally, it was Ventura’s grandmother who maintained the mausoleum, but Corazon took over after her death.

According to her, Rizal’s relatives allowed her to live there since the remains of Rizal’s parents had already been transferred. Ventura, who used to live and work in Bulacan, moved into the cemetery after marrying her husband, whose family also took care of graves for a living. The cemetery was also a witness to the family she and her husband built, as they raised six children, who also remained with them. She said her husband’s construction job was not enough to allow them to live elsewhere.

‘Though it’s hard, we were forced to live here until now. This is where my children grew up and raised their own families,’ she said in Filipino.

At her age, she said her hope was for her children to experience life outside the cemetery.

‘I am already old, but my children are working hard to experience living in their own homes. Of course, who does not want to live outside [the cemetery]?’ she said. Ventura takes care of the graves of 15 families every year, with her income from different graves varying. Her children help her with their everyday expenses.

Just a few steps away from the old mausoleum of Rizal’s parents, Ventura showed the mausoleum of the family of Rizal’s sister, Saturnina Rizal Hidalgo. During her walkthrough on Saturday, Nov. 1, she was arranging the flowers to put on the graves.

According to her, she does not have a hard time doing her work as the living descendants treat her kindly.

Yoshinobu Yamamoto was named World Series MVP for the Los Angeles Dodgers with one of the greatest pitching performances in Fall Classic history, including an epic relief appearance in Game 7 on Saturday night.

Yamamoto pitched 2 2/3 scoreless innings in the clincher a day after throwing 96 pitches in a Game 6 win. He also threw a four-hitter in Game 2 that was the first complete game in the World Series since 2015.

‘Yamamoto is the GOAT!’ manager Dave Roberts shouted moments before the Dodgers hoisted the World Series trophy.

The 27-year-old Japanese ace pitched out of a jam in the ninth inning, leaving the bases loaded and the score tied at 4. After cruising through the 10th, he worked around Vladimir Guerrero Jr.’s leadoff double to preserve a 5-4 lead and lock up LA’s second consecutive championship.

Signed from Japan to a $325 million, 12-year contract before last season, Yamamoto was 3-0 with a 1.09 ERA against the Toronto Blue Jays. The 27-year-old struck out 15 and walked two over 17 2/3 innings, allowing two runs and 10 hits. The right-hander’s Game 2 gem was his second consecutive complete game of the postseason. He retired the final 20 batters in a 5-1 Dodgers victory. That came after a three-hitter against Milwaukee in the National League Championship Series, the first postseason complete game in eight years.

No pitcher had gone the distance in the Fall Classic since Kansas City’s Johnny Cueto fired a two-hitter against the New York Mets in Game 2 of the 2015 World Series.

Yamamoto was not quite as sharp in Game 6, allowing one run and five hits in six innings as Los Angeles won 3-1 to force Game 7.

Including a victory in Game 2 of last year’s World Series against the New York Yankees, Yamamoto is 4-0 with a 1.13 ERA in four Fall Classic appearances. Arizona ace Curt Schilling was the last pitcher to throw consecutive complete games in the postseason, tossing three in a row in the 2001 NL Division Series and NLCS.

Surigao del Norte Governor Robert Lyndon Barbers suspended classes at all levels in both public and private schools in the province on Monday, Nov. 3, as Tropical Storm Tino entered the Philippine Area of Responsibility (PAR).

Barbers also suspended work in both public and private sectors to ensure the safety of residents.

According to the Philippine Atmospheric, Geophysical and Astronomical Services Administration (Pagasa), the storm is expected to make its initial landfall over Eastern Samar or Dinagat Islands late Monday evening or early Tuesday morning.

Barbers said the suspension of classes and work would allow residents to prepare for the strong winds and heavy rains brought by Tropical Storm Tino.

He said his decision was based on Pagasa’s public advisory issued at 11 a.m. Sunday, which announced the storm’s expected early landfall. Pagasa also raised Tropical Cyclone Wind Signal No. 1 over Eastern Samar, Dinagat Islands, Surigao, and Bucas Grande Islands.

‘Jeproks’ is a term coined in the 1970s to describe someone who is happy-go-lucky and rock-and-roll. Apart from these traits, David Ezra, Sheila Ferrer, and Jeffrey Hidalgo believe that practicing the art of ‘jeproks’-which will be revealed in the story of the upcoming musical with the same name-is about being politically aware as well.

Based on the music of rock legend Mike Hanopol, ‘Jeproks: The Musical’ tells the story of adults living in the 1970s with their own stories to tell. Since its storyline takes place in a turbulent time period, the cast said it is another opportunity for emphasizing why art will always be political.

”Yung role ko rito is an activist in the 1970s. Malayong-malayo siya sa’kin pero nakakatuwa at nakaka-inspire na ang story na ‘to ay magiging way to share ‘yung experiences ng mga tao noong time na ‘yun,’ Ferrer told reporters at a recent media gathering in Quezon City.

‘Naniniwala ako na art is political. Even before naman talaga. Art is used as a tool kung may mga ipinaglalaban. Ang importante lang naman at the end of the day ay kung ano talaga ‘yung truth at kung paano makatutulong sa tao,’ she continued.

(My role here is an activist in the 1970s. It’s very far from who I am in person but it makes me happy to tell an inspiring story like this. I hope it becomes a way to share what people experienced at the time. I believe that art is political even before. Art is used as a tool if you’re fighting for something. At the end of day, what is important is the truth and how it would help others.) Ezra, who will portray an aspiring singer, said it is an artist’s responsibility to use their art as a platform to inform the public. ‘Ipaalam mo rin sa kanila na this is just a device para magliyab, mag-research more, at maging citizen na present sa lahat ng nangyayari sa bansa.’

‘Hindi tama ‘yung mag-setup ka ng art para lang sa isang side,’ he continued. ‘Tingin ko sa isang piece of art, theater [play], musical, or kahit ano pa ‘yan, maganda na meron kang ilalagay politically just to ignite the fire in people, to start a conversation, hindi to judge someone.’

(You have to inform them that this is simply a device to keep the fire burning, research more, and be a citizen aware of what’s happening in his country. It’s not right to use art as something you can do on the side. For me, art, a theater play, musical, or whatever it is, it’s good to have something politically timely just to ignite the fire among people, start a conversation, and not to judge someone.)

Hidalgo, who jokingly hinted that director Frannie Zamora might’ve written his character as a biography, said in every political argument, it’s best ‘to present all sides’ and ‘to be fair.’

‘Hindi pwedeng pumanig sa isang side lang. The only side that we should be supportive is the truth and what’s right,’ he said. ‘Sa tingin ko, ‘yun lang naman ang palaging hindi magbabago. It’s really about opening your mind, listening, and knowing what’s right and what’s good.’

Why ‘Jeproks’ matters

Known for the songs ‘Laki Sa Layaw,’ ‘Mr. Kenkoy,’ and ‘Sa Bayan ni Juan,’ Mike Hanopol is a beloved name in Filipino rock. And there is no question that Ezra, Hidalgo, and Ferrer had a connection with his music, which they appreciated more during rehearsals.

‘Growing up, narinig na namin ang music niya. Kahit iba ang sensibilities ko, there is no denying that everyone knows the songs of Mike Hanopol. [Habang nagpe-prepare] ako, doon ko nakita ang genius ng writing niya,’ Hidalgo said. ‘It still transcends generations. Seeing how pati ‘yung mga songs niya, nasa script and material, ang galing. ‘Yung lyrics, relevant pa rin talaga.’

(We listened to his music while growing up. My sensibilities may be different, but there is no denying that everyone knows the songs of Mike Hanopol. While preparing, that’s when I saw the genius of his writing. It still transcends generations. Seeing how the songs seamlessly blended together with the script and material, it’s so good. The lyrics are still relevant today.) Ferrer said she still listens to rock music despite being a classically-trained singer. ‘Maganda rin siyang experience for me to grow as an artist. Ang ganda ng arrangement ng mga songs (It’s a good experience for me to grow as an artist. The arrangement of the songs are so nice).’

Explaining how she will bring her true self into her character, the actress said she would rather focus on using today’s political landscape to add authenticity into her portrayal.

‘Ire-relate ko sa nangyayari ngayon kasi sakto siya such as corruption. Affected tayong lahat bilang Pilipino and d’un ako huhugot in my portrayal. Ang ganda i-present niya ngayon kasi gan’un pa rin ang nangyayari,’ she said.

(I will relate my portrayal to what is happening now because it is very timely, such as our bout with corruption. All Filipinos are affected and that’s where I’ll focus on. It’s nice to present it in the theater because what’s happening right now back then is still happening now.) Meanwhile, Ezra hinted that one of the highlights of ‘Jeproks’ is how experimental and timely it is at the same time.

‘Ang maganda d’un is pwede akong mag-experiment or tanungin ko si Direk,’ he said of his preparation. ‘The material is very comedic, and meron ding drama. Ang daming pwedeng i-apply. Kami as actors, pwede naming dalhin ang buo naming sarili and then relate sa 1970s. Hindi siya madali pero malaking part siya ng ikagiginhawa ko kasi nakakarelate talaga ako.’

(What’s good is I can experiment or ask help from the director. The material is very comedic and it has elements of drama. You can apply a lot of things. As actors, you can bring yourself into your characters and use it to relate it to the 1970s. It’s not easy but what made it more relaxed for me is I can relate with my character.)

‘Jeproks: The Musical’ also stars Geneva Cruz, Nino Alejandro, and Jett Pangan. It will run from Nov. 20 to 23 and Nov. 27 to 29 at the GSIS Theater.

The Philippine Economic Zone Authority (Peza) reported a 41.7-percent increase in approved investments from January to October amid ‘a more cautious investment outlook’ for the Philippines.

In a statement on Friday, Peza said investment approvals totaled P175.37 billion as of end-October from P123.76 billion in the same period a year ago.

The latest tally represents more than 70 percent of the investment promotion agency’s P250-billion goal for the year.

Peza director general Tereso Panga reiterated the optimism about surpassing the 2025 investment goal, noting that there are still ‘strong pipelines of projects’ under review.

While the broader investment environment remains cautious amid global uncertainties, Peza said its positive performance provides a measure of optimism for the country’s investment landscape.

Investment sentiment

‘We recognize the current global and domestic factors influencing overall investment sentiment. Within this context, based on Peza’s performance, this reflects the continuing confidence of our locators and partners in the ecozone program and the country’s long-term investment potential,’ Panga said.

During the period, Peza approved 243 new and expansion projects. These are expected to generate $6.08 billion in exports and generate 59,937 direct jobs for Filipinos. Some 27 big-ticket projects account for P140.11 billion of the total.

The manufacturing sector contributed 112 of the approved projects, followed by the information technology and business process management with 60 and domestic market-oriented investments with 21.

Japanese investors emerged as the leading contributors. Other nationalities include Cayman Islands, South Korea, China, Singapore and the United States.

In terms of island groups, 178 of the projects come from Luzon, 29 from Visayas and eight from Mindanao.

Calabarzon

Peza also said it recorded P20.66 billion in approved investments from 28 new and expansion projects in October, a 162.64 percent surge from last year. These are projected to yield $1.59 billion in export revenues and 9,507 jobs.

On a regional scale, Calabarzon continues to be the powerhouse of investment with 23 projects, while the National Capital Region hosts four and Caraga has one.

Peza said the upward investment trajectory is seen to boost the country’s gross domestic growth forecast for 2025 and 2026, given the 10-percent rise in actual ecozone exports and 5-percent increase in employment between January and September.

Local governments in the towns of Panitan and Pilar in Capiz have suspended classes and work in all levels, both public and private, starting Monday, November 3, as Western Visayas braces for the possible impact of Tropical Cyclone Tino, which is expected to intensify into a typhoon early next week.

The Panitan Municipal Disaster Risk Reduction and Management Office (MDRRMO) announced the preemptive suspension on Saturday following the latest tropical cyclone advisory from the Philippine Atmospheric, Geophysical and Astronomical Services Administration (Pagasa).

The move aims to give residents ample time to secure their homes, safeguard property, and undertake early evacuation if needed.

‘This suspension provides a critical window for families and communities to prepare and minimize exposure to hazards such as heavy rainfall, flooding, landslides, and strong winds,’ the advisory said.

Pagasa reported that Tino-currently a tropical depression outside the Philippine Area of Responsibility (PAR)-is expected to enter the PAR by Sunday. It may strengthen into a typhoon by Tuesday and could traverse the Visayas, passing close to Panay Island, between Tuesday and early Wednesday (November 4-5). The weather bureau said the system could bring intense rain, strong winds, and storm surges, especially in coastal and low-lying areas.

Residents are advised to closely monitor updates from Pagasa, the National Disaster Risk Reduction and Management Council, the Office of Civil Defense in Western Visayas, and their respective municipal disaster offices. They are also urged to complete emergency preparations and coordinate with barangay officials for possible evacuation support.

Authorities warned against unnecessary travel and advised residents, particularly those in flood-prone and landslide-prone areas, to remain vigilant.

‘The resumption of classes and work will be announced after the assessment of weather and safety conditions,’ officials said. ‘Let us all stay alert, prepare for the worst, and pray for the least

How you approach your first meal can truly shape the rest of your day. My mornings don’t feel complete without breakfast-it’s my daily reset before everything else begins. It sets the tone and rhythm for the day ahead-aligned with my food preferences, life stage, activity level, and wellness goals.

I look forward to preparing my favorite hormone-supportive meals, knowing they’ll help regulate my energy, metabolism, and mood. And I always take a mindful 20-minute breakfast before my first online personal training session, which usually starts at 7 a.m.-a powerful routine that fuels my mind and body.

Think twice (or more) before you skip breakfast

It’s okay to skip breakfast occasionally, but only if your body is in good balance: You’re sleeping well, managing stress, and not needing much morning energy because your workouts happen later in the day. If you naturally wake up late and prefer your first meal closer to lunch, that can still work as long as you feel nourished and energized.

However, if you wake up early, train in the morning, or often feel tired, moody, or crave food all day, your body is likely asking for fuel. Skipping breakfast in these situations can elevate cortisol, drain energy, and disrupt focus and hormone balance. When stressed (especially in midlife), sleep-deprived, or dieting too hard, your body needs nourishment-not restriction.

Your first meal can make or break your day

When you start the day with high-sugar or carb-heavy foods, you may notice more cravings later, post-lunch crashes, or low motivation during workouts. That’s because those foods trigger glucose spikes and cortisol surges-disrupting hunger hormones, mood, and focus.

On the other hand, a balanced, protein-rich breakfast that matches your body’s needs helps stabilize blood sugar, sustain energy, and keep your mind clear. It supports better workouts, stronger metabolism, and steadier hormones-setting the foundation for a productive and energized day.

Start balancing your hormones in the morning

Balance your hormones, reduce cravings, avoid late-night eating, and sleep better. It all begins with what you do in the morning-specifically, with your breakfast.

The first 30 to 45 minutes after waking up, known as the Cortisol Awakening Response (CAR), is the natural rise in cortisol that helps you feel alert and ready to start your day. Whenever you skip or delay your first meal for too long, cortisol levels can remain elevated, placing unnecessary stress on your body and disrupting hormonal balance.

Morning is also when your body is at its most insulin-sensitive, meaning you can process carbohydrates more efficiently and use them for energy rather than storing them as fat. This is why a balanced, nutrient-dense breakfast not only fuels your day but also supports hormonal stability, blood sugar control, and consistent energy.

To create a hormone-balancing breakfast:

Eat within 30 to 60 minutes after waking to help regulate cortisol and glucose levels

Include at least 20 to 30 grams of protein-from eggs to yogurt, chicken, fish, lean beef, seeds, nuts, or even sugar-free protein powder

Add in healthy fats like olive oil, avocado, or nuts to stay full and stabilize blood sugar

Choose high-fiber carbohydrates such as oats, buckwheat, quinoa, whole-grain bread, fruits, and vegetables to support digestion and gut health

Have coffee after your meal, not before. Drinking coffee on an empty stomach can elevate cortisol further, leading to more glucose spikes, cravings, and mood swings

Allow at least a 12-hour overnight fast between dinner and breakfast -for example, if you finish dinner at 7 p.m., aim for your first meal at 7 a.m.

Vary your breakfast foods

Rotate and mix different healthy, colorful foods throughout the week, as these habits can do wonders for your digestive system and overall health. A diverse breakfast supports a healthy balance of gut microbiota, the beneficial bacteria in your gut, which strengthens your immune function, supports hormone balance, and improves digestion and energy.

Here’s how I varied and rotated my breakfasts last week. Each meal typically contains 20 to 30 grams of protein and eight to 10 grams of fiber, enough to keep me about 80 to 85 percent full and comfortably energized until lunch-all prepared in just 10 to 15 minutes.

Monday: Homemade protein bars, sweet potato-veggie omelet, sunflower seeds, and lanzones

Tuesday: Protein pancakes (buckwheat flour, egg, chia seeds, and 1/2 scoop protein powder), mixed nuts, sunflower seeds, and strawberries

Wednesday: Leftover lean ground beef over baked sweet potato with lettuce and tomato; chia bowl with 1/2 scoop protein powder, mixed nuts, strawberries, banana, and sunflower seeds

Thursday: Sunny-side-up egg, hummus, and olive oil over homemade buckwheat bread with chia seeds, protein cookies, strawberries, banana, and Greek yogurt

Friday: Tuna with a touch of mayo over baked sweet potato and lettuce with olive oil and lemon; protein berry bowl (strawberries, chia seeds, mixed nuts, and 1/2 scoop protein powder), and sunflower seeds

Saturday: Sweet potato and veggie tuna omelet with basil, protein cookies, strawberries, and sunflower seeds

Sunday (post-10K run treat): Cheesy scrambled eggs, hot pandesal with lettuce and tomatoes, protein smoothie (1/2 scoop protein powder, lettuce, and chia seeds), mixed nuts, and sunflower seeds

If you had a heavy late-night meal

Sometimes, late-night gatherings are unavoidable. In this case, still eat breakfast the next day, but make it lighter. You may not feel as hungry, so it’s fine to delay your meal a bit (even two to three hours after waking), but don’t skip it entirely.

Focus on a protein-packed and fiber-rich meal to help stabilize blood sugar and support your body after a night of indulgence. Remember, your body could still be under stress from the heavy meal or lack of sleep. A balanced breakfast helps sustain your energy and keep your metabolism steady.

Breakfasting well on a long weekend or while traveling

You can enjoy a protein- and fiber-rich breakfast wherever you are this long break to keep your energy, mood, and hormones steady, no matter where the day takes you.

Anytime, anywhere: Bring your emergency protein foods such as seeds and nuts. With the long weekend (and for me, a week-long trip to Korea), I packed my own pre-made protein bars (each with about 20 grams of protein containing nuts, seeds, and protein powder). At the same time, I plan to explore local Korean breakfasts-choosing eggs, veggies, quality protein options, good carbs, and seasonal fruits to fuel our full-day trips

At a buffet: Go for eggs, cheese, Greek yogurt, mixed nuts and seeds, and fruit. If you’re having a full meal, include a good source of protein (eggs, unprocessed meat, fish, tofu, or Greek yogurt), a serving of fibrous carbs (brown rice, oats, or whole-grain bread), and healthy fats (avocado, nuts, or olive oil) to promote fullness and stable blood sugar

At a cafe: Choose protein- and veggie-packed sandwiches on whole-grain bread instead of sweet breakfast pastries

At a convenience store: Opt for hard-boiled eggs, Greek yogurt, nuts, seeds, or sweet potatoes instead of instant noodles, pasta, or pork buns-which are often mostly bread and low in protein

For the fourth year in a row, Zamboanga City staged the Cut Flower Grower Trade Fair from October 30 to November 1, at Plaza Pershing, in time for All Saints’ and All Saints’ Day or ‘Undas.’

The annual event aims to support local growers, taking advantage of the high demand for flowers at this time of the year.

The trade fair is organized by the Office of the City Agriculturist.

This year, it gathered 42 local florists of the La Paz Flower Grower Association and other producers across the city, according to the local government.

A gold by Isabella Joseline Butler in the girls’ 63 kilogram (kg) division of jiujitsu on Thursday put a shining end to the Philippine campaign in the Asian Youth Games here as the 17-year-old applied a collar choke on the United Arab Emirates’ Aysha Aljneibi to win by submission.

Butler, now based in Huntington Beach, California, had control for most of the match and went on to win the seventh gold for the country of her birth as she now trains her sights on joining the adult national team and seeing action for the Philippines in the coming Southeast Asian (SEA) Games in Thailand.

‘We found that there was a way to represent the Philippines through the sport that I love, and I’m grateful I got the chance to do so,’ Butler said. ‘I plan to try out for the adult team next year and compete at the SEA Games.’

On her path to gold, Butler beat Uzbekistan’s Ziyoda Shomurodova, 4-0, in the semifinals after defeating Thailand’s Maria Elissavet Kokkoliou, 4-0, in the quarterfinals and submitted Kazakhstan’s Ayaulym Dossymzhankyzy in the Round of 16.

‘I was able to get to my controlling positions at closed guard, which I love, and I was able to work from there,’ Butler said. ‘All of the stuff that I’ve been doing in training, working on close guard and attacks from there as well as my lapel guard, which I was able to display today, that was really cool.’

Kram Airam Carpio won the Philippines’ first gold medal, topping the pencak silat, girls’ 51-55 kg, while also delivering gold for the national team were Charlie Ratcliff in modern MMA (girls’ 45 kg), Pi Durden Wangkay in athletics (boys’ 200 meter), Lyre Anie Ngina (muay, girls’ wai kru 14-15), Zeth Gabriel Bueno (muay, boys’ wai kru 14-15) and the pair of Jan Brix Ramiscal and Tyron Jamborillo (muay, mixed team mai muay).

Meanwhile, 15-year-old Mara Alexandria Sarinas added a bronze in the girls’ 57 kg jiujitsu division after a submission win over Thailand’s Prasita Rumakom.

All told, Team PH will go home with a medal haul of seven gold, seven silver and 10 bronze medals, good for 12 spot in the 45-nation meet