May 12, 2012

  • Grand homecoming

    Thoughts

    A friend, Kathy, came home from Alberta, Canada and in an hour we're meeting a bunch of grade school classmates (that would be 6pm Manila time, tonight).

    The town went crazy yesterday as two military helicopters hovered in the skies. I thought there's some military operation in the hinterlands as it is a known fact that the mountain range that runs through our town is a hotbed for the Maoist New People's Army. After circling low a few times, it finally landed in our public plaza. Lo and behold, there she was, surrounded by locals who were curious of the helicopters' presence. Two of them at that.

    They thought it must be the President (he got to visit us only once, or twice, after parts of our town was devastated by Typhoon Sendong). It was a grand homecoming indeed, which I'm sure she herself did not expect. Her family was surprised and so were her friends, including me, who never expected her to be home.

    This morning, I was greeted by her. She was jogging and passed by our house and we were laughing at what happened yesterday. One lucky gal!

    She has friends in the Philippine Air Force and so when she arrived at the Mactan-Cebu International Airport yesterday, she passed by the PAF to visit her friends. It so happened that several of the PAF's helicopters were flying to Dumaguete, so why not? As I said, she's one lucky gal!

    Oh, yes, Kathy is one beauty queen as well. Used to be our town's muse.

    Here are photos of her adventure, which I grabbed (without her permission) from her Facebook. Sorry, Kath, can't help the temptation of sharing your fun story.

    ***

    Oh, and here's a photo of our front lawn drenched in rain. Got this from my sister's phone.

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May 11, 2012

May 10, 2012

  • Breastfeeding and attachment parenting

    Health

    There is no doubt that breastfeeding is one of the healthiest parenting practice. Breastfeeding not only promotes attachment and builds the bond between mother and child, it also ensures that the child gets the proper nutrition and develop proper immunity, as breastmilk contains nutrients needed by the child as well as substances that helps in the development of the child's immunity.

    However, the healthyness of breastmilk is also dependent on how nutritious the mother's diet is and it is suitable only to a certain age. Certainly, 3 years old is already pretty too old for breastfeeding.

    TIME's cover for its May 21, 2012 issue sparked a buzz in the net as netizens went on a frenzy either condoning or praising the magazine's cover.

    Did TIME go overboard on its breastfeeding cover?

    Photo credit: TIME

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  • Insensitivite media

    News

    A major national daily in the Philippines published a photo with an irresponsible and insensitive caption:

    If the photo is not so clear for you, here's a close up of the photo in question:

    There's definitely nothing wrong with the photograph. Nothing special about it, very routine as with any dignitary visiting the country's President. This time the visitors were representatives from the country's Muslim groups. Apparently the editors of the Philippine Daily Inquirer thought it funny to include in the caption of a photo of the President shaking hands with a burqa clad lady the phrase "SECURITY RISK?" in caps. And to think this appeared on the front page of the May 9 issue of the daily. Such insensitivity.

    The Philippine Center for Photojournalism immediately expressed their alarm over the caption and demanded an explanation from the paper. They said:

    Although the burka is frowned upon in some Western societies, it remains to be part of the culture of Islamic societies. We believe labeling a dress a security risk does not take into account the nuances of the Islamic culture. It is also an affront to the minority Muslim population of this country that a symbol of Muslim culture is labeled outright a security risk and further fuels the stereotyping of our Muslim brothers as terrorists.

    I understand their concern as it is the people in the field, the photographers and the reporters, who always face the ire of sources and subjects for articles and photos that are published, when in fact, sometimes, editors put their own biases into the story, totally changing the color and tone of the article. I believe that for this photo, its not the photographer who made the caption, rather, an insensitive and bigoted editor.

    Norodin Alonto Lucman, a Muslim scholar, however, pointed out:

    The burqa woman shouldn't have allowed herself to submit to a handshake with a stranger even if he is the president. It's an ethical no-no in Islamic adab, decorum.

    Today, the paper issued what I believe to be an insincere and noncommittal apology, saying:

    So very sorry

    We say so sorry to those who have taken offense over the caption head (“Security Risk?”) for the photo of President Benigno Aquino III shaking the hand of a Muslim woman garbed in a burqa, which appeared on Page 1 of the May 9 issue of the Inquirer.

    We are especially sorry to have hurt the feelings of our Muslim brothers and sisters.

    —Editors

    It is remembered that this is not the first time for the paper to publish a totally bigoted and insensitive photograph/caption. Last March, they ran a series of photos of a stroke victim, distorted and obviously having difficulty expressing himself as he testified in the impeachment proceeding of Philippine Supreme Court Chief Justice Renato Corona.

    (Source: Philippine Daily Inquirer, Mindanao Examiner | Photo credit: From the net, Blogspot, Philippine Daily Inquirer)

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  • Election of morality?

    News

    So, US President Barack Obama finally outed!

    Perhaps not as to what you might be thinking, rather, he has declared openly in an interview with ABC's Robin Roberts his support and respect for same-sex marriage saying:

    When I meet same-sex couples, and I see how caring they are, how much love they have in their hearts, how they're takin' care of their kids; when I hear from them the pain they feel that somehow they are still considered less than full citizens when it comes to their legal rights then for me, I think it just has tipped the scales in that direction.

    Making New York as an example in engaging the religious community in the formulation of their policy to legalize same-sex marriages, he said:

    I thought they did a good job in engaging the religious community, making it absolutely clear that what we're talking about are civil marriages and civil laws. That they're respectful of religious liberty, that, you know, churches and other faith institutions are still gonna be able to make determinations about what they're sacraments are, what they recognize. But from the perspective of the law and perspective of the state, I think it's important to say that in this country we've
    always been about fairness and treating everybody as equals, or at least that's been our aspiration.

    This declaration of Obama, it seems that the November election will now be reduced to a battle between religious moralists who abhor the idea of homosexuality, so much more the recognition of a same-sex couple as a legitimate relationship by the state; and on the other hand, human rights and equality advocates who believe that it is just right for the state to recognize same-sex couples, giving them equal benefits as that of heterosexual couples.

    Now, every one knows how homophobic his strongest political opponent Mitt Romney is, who openly declared his strong opposition to gay marriage and even making his stand firm with Obama's declaration, saying: "My view is that marriage itself is between a man and a woman."

    So, here we go. Do you think Obama's declaration is tantamount to a political suicide or was he right in finally voicing out his beliefs on this very sensitive matter?

    (Source: ABC and Christian Science Monitor | Video credit: YouTube | Photo credit: markusisthedrug)

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May 9, 2012

  • Re-discovering Filipino street games

    Culture

    Last February, I received an invitation from Jaja Rama of BigSeed Media to an event they were hosting for one of their clients. Believing that I was still in Dumaguete City, she thought that I might be interested in joining them considering that it was to be held in Silliman University.

    Dubbed Havaianas Playback, the event was about introducing some of the street games that we once enjoyed playing in the days of our childhood to today’s generation of young people. I was excited; sadly, it was just impossible for me since that was the time I returned to Cebu to refresh myself on what it means to be a Physical Therapist. But I could not help but reminisce on those good old times.

    I remember my mom used to fret over my staying out until late in the afternoons. She would keep on reminding me not to sweat so much while putting a towel on my back so that my sweat would not dry up on me.

    These days, rarely would we see parents fretting about their kids sweating so much while playing outdoors, as more and more young people prefer to stay indoors jumping, shouting, and crying over their consoles or computers as they try to outmaneuver a fellow player halfway across the globe.

    As much as many busy parents prefer their kids to stay home, playing outdoors have its advantages, one of which and the most obvious, is to control one’s weight by sweating out. Another would be for children to develop social skills and loads of values and virtues like camaraderie, teamwork, and persistence.

    Here are some of the games that people my age used to enjoy:

    Piko or sud-sud.

    The rule is simple: Go around the “map” during your turn before the other players. One should be careful not to step on the lines lest he lose his turn to the other players. This game is played around a map drawn on the ground, with a marker of flat stone used to mark the player’s destination. The map is a large rectangle divided in the middle and then further subdivided into six smaller squares. A semicircle is also drawn on top of the rectangle, to serve as the head. The game is divided into two parts: The first is when the players would each take turns kicking their markers around the map. The player throws his marker on the first square then fetches it hopping to the square on one foot and kicking the marker back to the starting position. He does this with the next square until he gets to go around the map. One’s he conquers all of the squares, the player can then proceed to the second part of the game. He throws his marker to the head of the map with his back to the map. Then not looking on the map, he navigates himself to the very last squares making sure that he avoids stepping on the line that demarcates the squares. After which, he tries to take his marker off the ground with his back to it. Once he achieves this, he wins the round.

    Hide and Seek.

    Perhaps the simplest and one of the most economical games that we used to play because no materials were needed to play the game, the hide and seek is also one the most fun. A base is designated as the home base. The taya would face the base, covers his eyes, and counts to 10 or 20, depending on what’s agreed, while the rest of the players would look for a place to hide. The object of the game is to remain hidden as long as one can, while the taya tries to find all the players as fast as he can. Once a player is found, both the found player and the taya would try to outrun each other to the base. If the player is able to reach the base first, then he’s safe and would remain in the game, but if the taya gets to reach the base first, then the game ends and that player would now serve as the taya.

    Bato-Lata.

    The materials would include an empty can and slippers. There is one taya who guards the empty can, making sure that it stays standing, while the other players try to knock it down by throwing their slippers to it from a designated line. One’s a slipper is thrown, the player who threw that slipper must fetch it before he is able to make another throw on the can, making sure that the taya won’t catch him in the process. Once caught, that player would then serve as the taya and the taya who caught him would take his turn throwing slippers at the can. The game goes on until everyone grows tired of it.

    Patintero.

    A large rectangle divided into six equally-sized squares serves as the game area. The players are divided into two teams of five. One team would be the taggers and the other would be the runners. The object of the game is for the runners to go through all the lines and then back to the starting point without being tagged. The challenge is, each of the horizontal line has a tagger making sure that the runner won’t be able to pass to the next square, and the middle vertical line also has a tagger, potentially trapping the runners in one square. The tagger on the last horizontal line is also allowed to go around the border line. The object of the game is for the taggers to tag even just one member of the opposing team, if tagged, the round ends and they then exchange roles. The team with the most number of chances to return to the starting point wins.

    Touch Base.

    This game is composed of two teams with no limit on the number of members per team, as long as they’re equally divided per team. The objective of the game is for one team to reach and touch the base of the opponent before the other, or to catch all the players of the other team, whichever comes first. One would serve as the team’s lookout, remaining in the base and making sure that the opposing team is unable to touch the base. The rest of the team would try to catch the opponents and at the same time try to reach the other’s base. Once caught, that player would serve as a prisoner and would then line-up starting from the opponent’s base. The team-mates of the prisoner, would then try to rescue them by tagging the last prisoner on the line.

    Chinese Garter.

    Who doesn’t enjoy jumping the highest? And, there are techniques mind you. Perhaps this would be the street game version of the long jump. The rule is for one to jump over a rubber band or a garter held by two other players on each end. Every time one is able to conquer a level, the band is raised to another level, a step higher than the previous. Once the level reaches head-height, the players are allowed to do cartwheels to cross over the garter.

    Bunot.

    Although not so popular except for organized games, bunot is basically a race on who gets to return to the starting point the fastest. The catch: One has to ride a coconut husk that can only be propelled by pulling on the string attached to it. This game requires a lot of hand-foot coordination, the more coordinated one is, the higher the speed that he’d be able to pick up. The winner would be the team whose members get to go back to the starting position first.

    Simple as these games may be, they are sure ways of shedding those extra pounds from all the good food prepared by our parents during those times. And, they surely are the best way of spending the afternoons. This summer would be an opportunity to rediscover these wonderful games. Try them out with your friends. The rules are not fixed, so you can decide to make your own depending on the group’s fancy. But just for the heck of keeping up with tradition, you can ask your elders to join in the fun.

    This article first saw print in The FREEMAN on March 28, 2012 as 'Re-discovering Filipino street games,' and subsequently published in PhilStar.com.

    Photo courtesy of BigSeed Media/Havaianas

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  • On time

    Thoughts

    A friend posted an IndiGo ad on Facebook, portraying what it means to be on time and how the airline carrier values time, and immediately I was reminded of Filipino time.

    Us, Filipinos are known for a lot of things, most of which are good and positive.

    In other countries we get hired easily because we are hardworking, don't complain, and even side with management when there are labor disputes. We live to survive, and by that, I mean for many, it pays to be dumb and mute rather than be deported because of being vocal, as with the case of a Filipino labor leader in South Korea who got deported for speaking his mind on migrant workers rights in South Korea (story, here →). But that's an entirely different story.

    But of course we do have a very vibrant migrant group who promotes migrants rights and welfare, and who encourages many Filipino migrant workers to start becoming involved and stand for what is right.

    Anyway, one of the most, should I say popular, traits of Filipinos is its being loyal to the Filipino time, meaning, always late.

    Somehow, many lack the appreciation of the importance or the recognition of the value of time. Yes, we do say that time is valuable, but who cares, people, events, and what have you are at the mercy of my time, regardless if it is I who needs the help of the person I'm meeting. Deadlines are empty threats that has no effect. After all, what can they do if I don't submit on time?

    Well, to be honest, this is such a bad trait and as much as I try to tell people to be on time, well, I always end up waiting for hours and it pains me. I hate waiting. Usually, I leave because what's the use of waiting. And if a person can't meet the deadline, well, it might be extra work for me, but I'd rather do what he's supposed to be doing, rather than wait for him to finish his assignment. Not my loss.

    I hate Filipino time, and I think this is one of the ills that's preventing my country to develop its full potential.

    Filipino time is a disease that should be cured.

    Government should make effort to erase this vice from the country's collective subconscious mind by teaching and making our young generation realize the importance of time. Effort should be made to totally eradicate this sickness.

    Time is essential. Time is valuable. We know that, but I myself am guilty of lazing around despite the many deadlines that I need to meet. Blame it on the weather. My only consolation, well, at least in most things I try to be on time, and when I'm on time, I don't have the patience to wait.

    Which reminds me, I still have 20 chapters to read, a transcription that needs editing, and a calendar to design and time is running short.

    Video credit: YouTube | Photo credit: Michel Catuira - Bulatlat

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May 8, 2012

  • Safe exercises for the expecting mom

    Health

    CEBU, Philippines - Exercise can have plenty of benefits for an expecting mom, but one must be careful to choose their routine. Some of the exercises that should be avoided include that which would require the mother to bounce, do a lot of up and down movements, sudden change in direction, leaping, and other activities that would cause abdominal injuries.

    Here are a few exercise suggestions that you can do at home. Supervision, of course, would be recommended but, hey, let’s be realistic, who can afford a registered exercise instructor, be it a physical therapist, to be there every time you feel like sweating out? The rule of the thumb is, always do each routine with caution and always trust what your body tells you.

    Note that before you start any abdominal exercises check for the separation of your abdominal muscle (called diastasis recti). Now, this is normal as the hormone (called relaxin) secreted during pregnancy causes your abdominal muscles (and joints and ligaments) to soften and stretch to accommodate the bulging belly. Take note that your abdominal muscle is divided into two. There is a line (called linea alba) that runs in your midline from the navel to the top of the pubic bone. The division may not be noticeable to you as it is painless. However, if the division is significant (more than two finger breadth), this could increase the incidence of back aches and pelvic instability.

    Kegels Exercise.

    This is a simple exercise that would help you strengthen your pelvic floor muscles. A strong pelvic floor muscle is important especially during childbirth and after pregnancy because this helps prevent unnecessary leakage when you laugh, cough or run. These muscles also help you control your vagina and anal sphincters ensuring a more enjoyable sex life. Make sure that your bladder is empty when performing this exercise.

    1. Start by lying on your back or side. Progress by doing the exercise sitting or standing, or with your legs apart.

    2. Tighten your pelvic floor muscle as if you are trying to attempt to stop the flow of urine.

    3. Concentrate on the muscles around the urethra and vagina to make sure that you are targeting the right muscles.

    4. Hold for five counts and repeat ten times.

    5. Don’t ever hold your breath when exercising.

    6. Your pelvic muscles would tire easily, so rest after every set, gradually increasing the number of repetitions.

    7. Repeat until you are able to do 100 Kegels.

    8. Variation: Visualize yourself riding an elevator. Tighten the muscle a little more for every floor you go up. Then slowly relax the muscle as you go down.

    Pelvic tilts.

    Pelvic tilts help strengthen your back and abdominal muscles. This decreases the chances of back strains.

    1. Lie on your back with your knees bent and your feet flat on the mat.

    2. Inhale through your nose and tighten your stomach and butt.

    3. Flatten the small of your back against the floor and allow your pelvis to tilt upward.

    4. Hold the position for five counts exhaling slowly and then relax.

    5. Repeat ten times.

    6. Rest and then repeat for another ten times.

    Sit-ups

    Sit-ups will strengthen your abdominal muscles for easier delivery.

    1. Lie on your back with your knees bent and your feet flat on the mat.

    2. Breathe through your nose.

    3. Slowly breathe out through pursed lips as you slowly raise your head up with your hands pointing to your knees. For greater resistance place your hands either on your chest or behind your head.

    4. Tuck your head on your chin and slowly raise your shoulders off the mat (45 degrees would be enough).

    5. Hold the position for five counts. Repeat ten times.

    Start with these three exercises, but should these be difficult, a brisk walk to the park would be an excellent and safe activity that would give you the exercise that you need. Remember that before starting any exercise regimen, consult your doctor.

    * * *

    Checking for diastasis recti

    1. Lie down flat on the floor with your knees bent and your feet flat on the mat.

    2. Press your finger in the midline of your abdomen just above or below the belly button.

    3. Slowly raise your head and shoulder off the floor while moving your fingertips up and down the midline of your abdomen checking for any gaps.

    4. If the gap is more than two finger breadths check your doctor before doing any abdominal exercise.

    This article first saw print in The FREEMAN on May 4, 2009 and subsequently published in Philstar.com. This was reposted for expecting mom @nomilktoday.


    Photo courtesy of Newbie Mommy | Videos courtesy of Oh Baby! Fitness, Centrum Materna, Moms into Fitness

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May 7, 2012

  • Mung beans sandwich with coleslaw in tofunaise dressing

    Food

     

    Article first published as Mung Beans Sandwich with Coleslaw in Tofunaise Dressing on Blogcritics.

    Mung beans are very nutritious, but mostly we just use them either as a base for soups or for their sprouts as salads, when in fact, the ingredient is very versatile and so easy to cook.

    In Chinese cuisine, mung beans are valued for their starch, which is made into transparent noodles and is used in a variety of dishes ranging from salads to soups, and even as a main dish.

    The beans are very nutritious. Around 25 percent of a mung bean's weight is protein. Aside from that, the USDA reports that a serving of mung beans (around 1 cup or 207 gms, raw) contain large quantities of folate, magnesium, manganese, thiamin, and vitamin K, as well as considerable amounts of vitamin C, A, E, and other vitamins and minerals.

    For this mung bean sandwich I used raw mung beans soaked overnight and then processed with a little amount of water. I then added salt and some of my favorite spices like black pepper, turmeric, chili powder, garam masala, and asafoetida into the mixture. A tablespoon or two of cornstarch would give some stability to the patty during cooking.

    You may wish to use other spices depending on your taste: for example, if you are into Italian food you can use basil leaves, garlic, oregano, or rosemary leaves. Or if you want it Mexican, then some chipotle, cumin, oregano, and a dash of epazote should do the trick.

    For texture and taste you can add slices of cabbage or any favorite vegetable like carrots, or even bell peppers.

    With a little oil, fry the mixture, forming patties out of it. Once both sides are lightly browned, take them off the pan and set aside.

    For the coleslaw, first make the tofunaise by blending together a block of tofu (around 250 gms), a tablespoon of prepared mustard, a tablespoon of white vinegar, a tablespoon of lemon juice, a teaspoon of salt, and some honey to taste. You can also add a tablespoon or two of olive oil for a smoother mixture.

    Toss the julienned cabbage into the mixture and you have your coleslaw.

    Assemble the mung bean patty and the coleslaw between two slices of the bread of your choice with slices of cucumber and tomatoes.

    There are no exact measurements for this recipe. The amount of salt and spices added into the mung bean mixture would depend on your taste. To make sure that the taste is to your liking, fry a small amount of the mung bean mixture first before doing the whole batch.

    As an alternative, you may also want to boil the mung beans in coconut milk together with your spices. This would give you a more flavorful patty with a softer texture.

    Raw mung bean photo from Made In China. Video courtesy of Totally Vegetarian.

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May 6, 2012

  • Ten things pregnant mom's should remember when exercising

    Health

    CEBU, Philippines - Pregnant women would benefit a lot from a proper and well designed exercise regimen. However, before starting any exercise program, it would be wise to remember a few dos and don’ts that would ensure that what you are doing is safe and effective.

    1. Consult your doctor.

    Before starting an exercise regimen it would be wise to consult your doctor. Your doctor would be able to evaluate you, recommend an exercise regimen to fit your condition, and inform you of the precautions to take. You should also remember that there are conditions that will not allow you to exercise, your doctor would know these conditions best and can check if you have them.

    2. Listen to your body.

    Your body knows what it needs. If you run out of breath or you start feeling dizzy, or if your chest begins to tighten while in the middle of your routine, then it’s telling you to stop, so, stop! You should not feel pain during exercise, especially on the abdominal area. Should you feel uncomfortable, modify the movement or eliminate it from the routine entirely.

    3. Wear loose and comfortable clothing.

    Remember that you want to sweat without being baked, so don’t overdress so you won’t overheat. You would also want to move freely without feeling constrained with what you are wearing, so wear something comfortable and loose. Get shoes that will properly protect and support your ankles thus avoiding strains and injuries.

    4. Exercise regularly.

    Unless you have a medical condition (like a congenital heart ailment), 30 minutes of exercise everyday would do lots of wonders. Your endurance and well being would be dramatically improved. Exercise causes the release of “feel good” hormones called endorphins. In addition, the hormones also increase the pain threshold and improve sleep.

    5. Remember the effects of relaxin.

    Relaxin causes the ligaments, joints and muscles of your body to relax. This is quite normal for pregnant women as the body must change to accommodate the growing baby inside the womb. Because of the extra elasticity, stretching must be done with caution. You may stretch your inner thighs, lower back area, hamstrings, chest and calves.

    6. Monitor your diastasis recti.

    Rectus diastasis is a commonly occurring condition among pregnant women, especially those who have undergone multiple pregnancy. The condition is marked by a gap between the abdominal muscles and this causes instability of the muscle, which may result in back aches. Should the gap be more than two fingerbreadths, avoid abdominal crunches and curls.

    7. Drink plenty of water.

    Replenish your metabolites often by drinking lots of water before, during and after exercise. Prevent from becoming dehydrated.

    8. Warm up and cool down.

    The reason why injuries happen during exercise is because of the lack of proper warm up before the exercise and a cool down afterwards. Warm ups may be simple but they are necessary because these would condition one’s muscles and body for the stress and strain that will follow.

    9. Don’t hold your breath.

    Holding your breath while exerting effort increases the intra-abdominal pressure (this is called Valsalva Maneuver) that is why you should avoid this. Try counting out loud (but not too loud) while performing the exercise. Be conscious of your breathing.

    10. Don’t overdo.

    Exercising when pregnant is not about losing weight, rather it is about delivering a healthy baby with less pain for the mother. There is no need for you to exert extra effort when exercising. Don’t overdo because this may do more damage than good, both for the baby and you.

    This article was first printed in The FREEMAN on April 20, 2009 and subsequently published in Philstar.com. Reposted for expecting mom, @nomilktoday.

    Video from nishacoach on YouTube | Photo from How Stuff Works.

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