12 Ginger Benefits

1. Ginger is a natural remedy for nausea.
2. Ginger is a means to fight fungal infections.
3. Ginger is a natural pain reliever for stomach ulcers.
4. Ginger is a natural menstrual pain reliever similar to mefenamic acid and ibuprofen medicines.
5. Ginger is a powerful anti-cancer solution that may be able to block cancer cell growth including prostate cancer, pancreatic, and ovarian cancer.
6. Ginger is a natural blood sugar regulator.
7. Ginger is a very powerful joint and muscle pain reliever.
8. Ginger is a reducer of bad LDL cholesterol and helps in raising beneficial HDL cholesterol to our body.
9. Ginger is a brain aging protector.
10. Ginger is a bacterial infection fighter
11. Ginger is a healthy immune and chronic inflammation fighter including heart disease, diabetes, cancer, and obesity.
12. Ginger is a promoter of proper digestion with the ability to prevent dyspepsia with symptoms such as heartburn and discomfort.

References:

https://draxe.com/10-medicinal-ginger-health-benefits/
https://www.youtube.com/watch?v=6LN2QDaQr38 

12 Millionaire Habits to Start Making Serious Money

1. Always add value.
2. Wake up early.
3. Exercise. 
4. Daily goal setting.
5. Effective time management.
6. Networking.
7. Innercising.
8. Healthy diet.
9. Saving and investing.
10. Mindfulness.
11. Work with a mentor.
12. Contribute to others.

References:

https://www.youtube.com/watch?v=qPALwvsbGAk
http://67goldenrules.com/12-millionaire-habits-to-start-making-serious-money-and-building-an-empire/
https://www.entrepreneur.com/article/297000
https://www.rallypoint.com/shared-links/12-millionaire-habits-to-start-making-serious-money-soon-and-build-wealth-in-a-hurry
http://sheenservices.com/news/tag/12-millionaire-habits-to-start-making-serious-money-soon-and-build-wealth-in-a-hurry/
http://www.startup365.fr/12-millionaire-habits-to-start-making-serious-money-soon-and-build-wealth-in-a-hurry/
http://dialogueceo.com/12-millionaire-habits-to-start-making-serious-money-soon-and-build-wealth-in-a-hurry/
http://time.com/money/4462307/millionaire-habits/
https://40andlife.com/12-millionaire-habits-to-making-serious-money/
https://www.cnbc.com/2016/12/21/11-simple-money-habits-that-will-help-you-build-wealth-in-2017.html

My Top 12 Frugal Living Tips

1. Create an ideal budget plan and stick to it.
2. Learn to lower your bills.
3. Practice paying in cash.
4. Learn to grow your own food.
5. Always stay fit and healthy.
6. Cook your own food.
7. Enjoy staying at home.
8. Always turn off lights when not in use.
9. Control impulsive online purchases.
10. Practice walking when going to near places.
11. Always plan ahead (short term or long term).
12. Less meat more veggies.

12 ways to sneak exercise into your daily routine

1. Exercise when you open your eyes
2. Multi-task your morning routine
3. Pimp your commute
4. Sprint the stairs
5. Workout at your desk
6. Switch the boardroom for a walkabout
7. Spend some time on a Swiss ball
8. Try baskets over trolleys
9. Flex while you queue
10. Cook and carve core
11. Hone and tone as you blitz housework
12. Discover sofacise

References:

https://www.youtube.com/watch?v=xgD8Rowprjs

http://www.netdoctor.co.uk/healthy-living/fitness/a27909/easy-ways-to-fit-exercise-into-routine/

12 Ways To Calm The Overactive Mind

1. Eliminate the clutter.
2. Stop watching TV.
3. Meditate.
4. Remove the ego.
5. Your body is your temple.
6. Exercise.
7. Escape time.
8. Have fun!
9. Release the need to control everything.
10. Start a journal and/or dream diary.
11. Live in the "now".
12. Connect with nature.

References:

https://www.youtube.com/watch?v=CfhbHd1w2L8

http://themindunleashed.com/2013/08/12-ways-to-calm-overactive-mind.html

12 Ways to De-Stress At The End Of The Day

Reposting a good article I have read while trying to figure out on what to do next after a short workout trying to relieve stress.

1. Leave your work at the office 
• The best way to de-stress at the end of the day is to leave your work at the office. Finish what you have to finish and then call it a day. Rid your mind of your to-do lists and other problems because you’ll have the next day to tackle it all. For now, let it all go.
2. Have a good dinner
• There’s just something about a good, warm meal that comforts you and makes you forget about all the stress of your day once you have that first bite. Go to your favorite restaurant and order that one special dish as your reward for a hard day’s work.
3. Have a drink
• Is that good meal not cutting it? Try having a drink (or two) to loosen up a bit and relax. CNN says, “At the ‘slight buzz’ level, alcohol is a social lubricant which often improves mood. You start to let go of a few worries, pay attention to the moment with friends.” Be careful not to go overboard though! You don’t want to nurse a hangover the next day on top of accomplishing all of your tasks.
4. Treat yourself
• You’ve been working hard all day. Walk over to the mall and treat yourself with a new pair of shoes, or new clothes. Even something as simple as ice cream will do. Treat yourself to anything, big or small, and go home happy and content.
5. Do some yoga and release all that tension
• If you’ve never tried yoga before, now is a good time to start. For beginners, you can check out Yoga with Adriene. For 20 minutes every day, calm your mind and feed your soul by following Adriene’s yoga for beginners’ video. You can also try her 30 days of yoga program, free on her website. You’ll find that even simple breathing exercises can change your mind set and help you relax for the rest of the day.
6. Watch your favorite show or read a book
• Escape your world and enter into another with your favorite show or book. There’s just something about these fictional worlds that make us forget about the one we exist in. Get lost in the pages of your favorite book and then have a good night’s rest.
7. Listen to music
• Even during your stressful work day, you can put on your earphones and listen to music to calm down or let loose. If you don’t already have the Spotify app on your phone, download it. There are a bunch of Spotify playlists that you can choose from to match your mood. Choose beats that will calm you down or pick you up – whichever you prefer.
8. Go for a run
• Don’t have a gym membership? No problem! Go for a run in your village or around your street and release those endorphins! When you go running, researcher MK McGovern says, “These endorphins tend to minimize the discomfort of exercise, block the feeling of pain and are even associated with a feeling of euphoria.” Get that runner’s high and get fit at the same time.
9. Hang with friends
• You probably talk to your friends all day in your various groups on Viber, Whatsapp, Line, or social media platforms. But being in their company is a whole lot of fun too! Catch up with friends after work and end your day with a lot of laughter and a warm heart.
10. Have a hot shower
• Get into the shower and lather on calming lavender bath gel, or any other scented bath gel you have lying around. Allow the hot water and scents to relax you and help you get ready for a good night’s rest.
11. Have a massage
• We’re lucky to have a lot of home massage centers all around the metro so that we can just call and enjoy a soothing massage in the comfort of our own homes. Book a massage and let your masseuse help you get rid of all that tension in your body.
12. Get a good night’s sleep
• Nothing is as comforting as finally ending your day in your soft and comfy bed. Make sure to go to bed early so you can have a long sleep to prepare you for the next day. 

References:

12 Easy Ways to De-Stress At The End Of The Day 

Ankle Strength Techniques

1. If the ankle musculature is strong, a person can withstand greater force before an injury is sustained and strengthening lower leg muscles will also help prevent chronic conditions such as shin splints and Achilles tendonitis. Proprioception can also increase an athlete's performance.
2. Proprioception or proprioceptive training is done with balance exercises or balance training. - Standing on one leg: Hold for 30 seconds, working up to one minute per leg.
3. Proprioception or proprioceptive training is done with balance exercises or balance training. - Balance and catch: Standing on one leg, catch and throw a ball with a partner. Make certain to throw the ball right, left, high, low. Perform three sets of 30.
4. Proprioception or proprioceptive training is done with balance exercises or balance training. - One leg mini squats: On one leg do a half squat with the opposite leg out front for 10 reps, out to the side for 10 reps and behind for 10 reps. Repeat three times.
5. Strengthening - Exercise using thera-band for resisted range of motion. - Inversion for three sets of 20 in each direction.
6. Strengthening - Exercise using thera-band for resisted range of motion. - Eversion for three sets of 20 in each direction.
7. Strengthening - Exercise using thera-band for resisted range of motion. - Dorsiflexion for three sets of 20 in each direction.
8. Strengthening - Exercise using thera-band for resisted range of motion. - Plantar Flexion for three sets of 20 in each direction.
9. Calf raises which is done both seated and standing to strengthen both calf muscles and the Achilles tendon for three sets of 20 
10. Plyometric workouts which uses jumping type movements to strengthen muscles and make them more explosive. - Scissor Hops 10 to 15 times.
11. Plyometric workouts which uses jumping type movements to strengthen muscles and make them more explosive. - Standing Squat Jumps 10 to 15 times.
12. Plyometric workouts which uses jumping type movements to strengthen muscles and make them more explosive. - Bounding 10 to 15 times.
13. 
    

Sources:

http://www.active.com/fitness/articles/12-ways-to-build-ankle-strength-for-top-performance

November is Peanut Butter Lovers Month

1. Southern Peanut Growers, representing southeastern peanut farmers, started the celebration as Peanut Butter Lovers Day on November 4, 1990. November 4 marks the anniversary of the first patent for peanut butter, applied for by Dr. John Harvey Kellogg on November 4, 1895.
2. Eating peanuts and peanut butter helps control hunger without leading to weight gain.
3. Studies found peanuts lowered the risk of cardiovascular and coronary heart disease. 
4. Eating peanuts and peanut butter may reduce colon cancer in women.
5. A study found that those getting the most niacin from foods were 70 percent less likely to develop Alzheimer’s disease. Peanuts are one of the foods highest in niacin.
6. In two studies, individuals eating five or more servings of nuts per week had a 25 percent to 30 percent lower risk of getting gallstones compared to those who rarely or never ate nuts. 
7. Although peanuts are technically classified as a legume, they were considered nuts for these experiments, so peanuts are actually the most commonly consumed ‘nut’ in the world.
8. All of the fat in peanut butter is heart-healthy monounsaturated fat. A study found that insulin-resistant adults who ate a diet high in mono-saturated fat had less belly fat than people who ate more carbohydrates or saturated fat.
9. Eating peanuts can reduce the risk of diabetes according to a study published in the Journal of the American Medical Association.
10. Peanut butter has protein as well as potassium — which lowers the risk of high blood pressure, stroke and heart disease. It also contains fiber for your bowel health, healthy fats, magnesium to fortify your bones and muscles, Vitamin E and antioxidants.
11. Peanuts are susceptible to molds and fungus — some of which are highly toxic. A fungus called Aspergillus flavus produces a carcinogen that is twenty times more toxic than DDT, called aflatoxin. 
12. Feed your dogs peanut butter. The vitamins E and H (Biotin) in peanut butter can help to improve your dog's coat, dog skin, and nail strength. However, it is better to make your own and avoid feeding your dog high salt levels in commercial brands. Also, don't feed it to overweight dogs, as it is calorie-laden. Use little dollops of peanut butter to help your dogs swallow their pills. Warning: Some dogs may be allergic to peanut butter. Make sure your dog won't have allergic reactions before feeding him or her the peanut butter. Some people are amused by the mess dogs make when fed peanut butter because they can't get it off their mouths easily. This can be upsetting for the dog, so only feed it small amounts at a time.

Sources:

http://nationalpeanutboard.org/the-facts/fun-facts/

http://www.wikihow.com/Celebrate-Peanut-Butter-Lovers-Month

http://peanutbutterlovers.com/uncategorized/november-peanut-butter-lovers-month/

http://www.punchbowl.com/holidays/national-peanut-butter-lovers-day

http://www.seriouseats.com/2010/11/november-is-peanut-butter-lovers-month.html

http://www.care2.com/greenliving/8-health-benefits-of-peanut-butter.html

http://www.peanut-institute.org/health-and-nutrition/default.asp

http://nationalpeanutboard.org/the-facts/fun-facts/

12 LIFE LESSONS LEARNED FROM A RUNNER

1. Your body can be pushed and is capable of more than you can imagine.
2. Your greatest enemy isn’t the best marathoner in the run rather, it’s yourself.
3. You are what you eat.
4. A little mettle along the way is needed to hurdle the run, and life.
5. Nemesis who is better than you are there to motivate not to intimidate.
6. Life is a mental test, pass it.
7. Silver linings will be visible, even in chaotic times.
8. You have to lose in order to win.
9. Accepting that every day is different.
10. The last in the race is better than those who haven’t tried the run.
11. Celebrate milestones.
12. Surround yourself with like minded, positive people.

Original article is found here.

References:

http://xenlife.com.au/12-life-lessons-learned-from-a-runner/

12 Nutritional Contents of Okra

Each figure is based on 1 cup (100g) of okra.

1. Fiber – 2.5 grams. 10% of RDA (recommended daily value)
2. Vitamin C – 16.3 milligrams. 27% RDA.
3. Folate – 46 micrograms. 11% RDA.
4. Vitamin A – 283 international units. 6% RDA.
5. Vitamin K – 40 micrograms. 50% RDA. The vitamin K found in okra is known as vitamin K1, one of two beneficial forms. The other beneficial form is K2; K3 is synthetic and should be avoided.
6. Niacin (Vitamin B3) – 0.9 mg. 4% RDA.
7. Thiamin (Vitamin B1) – 0.1 mg. 9% RDA.
8. Vitamin B6 – 0.2 mg. 9% RDA.
9. Magnesium – 36 mg. 9% RDA.
10. Manganese -  0.3 mg. 15% RDA.
11. Beta carotene – 225 mcg.
12. Lutein, Zeaxanthin – 516 mcg.

References:

http://truthisscary.com/2013/02/over-6-health-benefits-of-okra-plus-growing-tips/

http://www.nutrition-and-you.com/okra.html

http://www.southernliving.com/food/10-best-okra-recipes

12 Renowned Pinoy Athletes Before Pacquiao

1. Carlos “Caloy” Loyzaga - Known as “The Big Difference,” Carlos Loyzaga was one of the most dominant players in Philippine basketball before the Philippine Basketball Association (PBA) was created. He was a two-time Olympian (1952, 1956) and is still the only Asian player to make it to the mythical team of the world championships. Loyzaga is also regarded as the best Filipino basketball player of all time.
2. Paeng Nepomuceno - Rafael "Paeng" Nepomuceno is a six-time world bowling champion and is recognized as the greatest international bowler of all time. He holds the world record for the most career titles won in six different continents, currently 128.
3. Robert Jaworski - Also known as “The Living Legend” or simply “Jawo,” Robert Jaworski is one of the most controversial but most-loved figures in the Philippine Basketball Association (PBA). Jaworski was the first-ever playing coach in the PBA and is known for making a champion team out of a Ginebra squad despite its lack of talent. In 2000, he was honored as one of the PBA’s 25 Greatest Players of all time. 
4. Efren "Bata" Reyes - Efren “Bata” Reyes is known as “The Magician” for his stunning trick shots on the pool table. But what distinguished him among his peers was his achievement of becoming the first man in history to win world championships in two different billiard disciplines. Besides his world titles, he is also a 14-time Derby City Classic champion, a two-time World Cup champion, and a two-time World Pool League champion. Fans and analysts regard Reyes as the greatest pool player of all time. 
5. Mansueto "Onyok" Velasco - Mansueto “Onyok” Velasco is one of the most celebrated Filipino Olympians for nearly scoring a gold medal in the 1996 Summer Games. His silver-medal finish that year was the Philippines' only medal in Atlanta. Before his Olympic feat, he was one of three boxers who clinched gold medals in the 1994 Asian Games. 
6. Arsenio Laurel - Arsenio Laurel, the son of former President Jose P. Laurel, was the first two-time winner of the Macau Grand Prix, winning it consecutively in 1962 and 1963. He died at the age of 35 after crashing his car into the sea wall during the Macau Grand Prix in 1967. 
7. Gabriel "Flash" Elorde - Gabriel “Flash” Elorde is considered as one of the greatest junior lightweight champion in boxing history. He held the junior lightweight title for seven years and is considered as one of the best Filipino boxers of all-time along with Pacquiao and Pancho Villa. 
8. Paulino Alcantara - Paulino Alcantara was the first Filipino and Asian player to play for a European club. He spent most of his playing career at Barcelona FC where he also scored 100 goals in 69 matches. This made him the club's highest goalscorer (counting goals scored in both official games and friendlies). Although he didn't get much recognition in the past, Pinoy football fans today celebrate his achievements. 
9. Teofilo Yldefonso - Swimmer Teofilo E. Yldefonzo is the first Filipino and Southeast Asian to win an Olympic medal, and the only Filipino to win multiple medals. He won two bronze medals in the 200-meter breaststroke event, at the 1928 and 1932 Olympics, and placed seventh in 1936. He was also a war hero, having fought against the Japanese during World War II in Bataan. He survived the Bataan Death March, but later died at the Capas Concentration Camp. 
10. Lydia De Vega - Lydia de Vega was heralded as “Asia’s Fastest Woman” in the 1980s. She was first recognized after her gold medal performances at the 1981 Southeast Asian Games. De Vega also won the gold in the 100-meter dash in the 1982 New Delhi Asiad and in the 1986 Seoul Asiad. 
11. Pancho Villa - Francisco Guilledo, commonly known as “Pancho Villa,” was the Philippines’ first boxing sensation. Despite standing at 5-foot-1, he became the first Asian to win the world flyweight title in 1923. Sadly, he died at the age of 23 from complications following a tooth extraction. Before his death, he collected a total of 89 wins, eight defeats, four draws and two no-contests in 103 fights. 
12. Luisito Espinosa - Before Pacquiao came along, Luisito “Lindol” Espinosa was the country’s biggest boxing star, having won world titles two different weight divisions. In 1989, he won the WBA bantamweight title by knocking out Kaokor Galaxy in the first round. After losing the crown to Israel Contreras in 1991, he completed a dramatic comeback by snatching the WBC featherweight title from Manuel Medina.

References:

http://www.abs-cbnnews.com/image/sports/04/28/15/12-celebrated-pinoy-athletes-pacquiao-9

12 Things You Needed For A Simple Workout

For a regular workout, these are 12 common things we, the12list authors, have for a simple workout. These are uploaded in no particular order.

Jump rope, for warming up, even if you are not an expert, you should try using this.

Yoga mat, (not for the dog hahaha) but for simple sit-ups, some yoga stuff, planks and other mat workouts that you need to include in your workout.

Treadmill for running inside if you were not able to run outside. Good alternative for endurance and stamina training.

Dumbbells for strength training and for muscle toning. Even women need to use a pair of dumbbells with lesser weights.

Pilates ball for additional workout variations. Plus, the dog (if you have one), for training your patience level because surely your dog will mess with you while you are training. (hahaha)

LPG tank, for additional weight and power training, you can use one so that when an emergency of running out of gas, you can carry an 11-kilogram LPG tank easily and replace an empty LPG tank.

Sturdy bench or any stable chair which you can use for step exercises which are good for training your legs.

Stairs which is a good replacement training area for uphill and downhill running which you need to include in you running exercises.

Drinking water which you need for exercise intervals.

Non Fat milk can help you maintain a good weight instead of skim milk.

Whey protein for proper growth and muscle repair. Also good for supplying high-quality protein for women when losing body fat depending on your body type.

A good old cassette player, radio, laptop, desktop, ipod, mobile phones, mp3 players, and other type of music player that can produce music for motivating you to do more in your workout. 

Remember, TRAIN SMART NOT HARD.

Pieces of my new folding bike

1. I bought this bike last February 27 from a known online shopping site that offers a wide array of items and I paid using my credit card.
2. For convenience sake and to avoid the hassle of choosing from high-priced bicycles in Baguio City, I chose to just buy online and thankfully, I received this folding bike last March 7. It was already half-assembled and folded when I opened it and tried to test it. It was deflated so I still need to buy a bike pump.
3. For fitness reasons, I bought it so that I can use it to practice initially for my goal of joining a duathlon this year.
4. For practicality purposes, I bought it so that I can use it as my ride going to work because the level of traffic which affects the arrival of jeepneys in our area are getting worse. The university near us should not only think of earning but at least, in a way, assist in helping the community by letting some of their school services pick up and drop off college students to town between 7AM and 9AM because most of the passengers are their students.
5. For financial reasons, I bought it because it was within my budget of below 10,000 pesos and it has also a discounted price. It was originally priced at 9,600 pesos and I only paid 5,220.00 for it because of the additional discount of 10% which was the payday promo of the online shopping site. 
6. For romantic persuasion, I bought is so that my Love will be able to learn how to ride a bike.
7. I also consider it not as an expense but an investment physically and financially.
8. For security reasons, it can not be stolen easily because it is compact enough that I can put it inside our office.
9. For environmental-friendliness, I can help promote a Clean and Green environment because there are no carbon dioxides produce when biking.
10. For multimodality, I can bring it during long travels like riding a train in Manila or traveling by airplane for a long vacation.
11. As a DIYer, I am also able to use my open wrench set and Allen keys set for assembly and for maintenance purposes.
12. Mars, which is the name of my bike, is also known as "Mars Kingdom MKFL-20 Freestyle Folding Bike (Black)" and I have not use it entirely and now, three days after, it has broken pieces already due to our Siberian Husky, Ikkyo, wrecking its pedal part. Still, praise Heavens above, because he did not wrecked the whole bike. Also the cost of the bike is cheap and if it was worth 20,000 pesos or above, it will be really hard to accept.

Foldable bikes offer five primary advantages over conventional machines:

• Free and unrestricted carriage on public transport
• Relatively thief proof
• Space-saving at home and elsewhere
• urban multi-modal travel (such as rail/folding bike) is usually cheaper than using a car
• High resale value

References:

http://www.atob.org.uk/folding-bikes/folding-bike-why-choose/
http://en.wikipedia.org/wiki/Folding_bicycle
http://www.britishcycling.org.uk/commuting/article/ww-Wise-Words-Folding-Bikes-0

12th Candidate Miss World Philippines 2014

Candidate No. 12 of Miss World Philippines 2014

1. Her full name is Christine Ramos Balaguer.
2. Her hometown is Boracay, Aklan.
3. Her height is 5'6" and she is 24 years old when she joined Miss World Philippines 2014.
4. She was one of the Top 13 semifinalists in the Miss World Philippines 2014.
5. She won the Special Award of Miss Friendship, tying up with Candidate No. 6, Kristine Angeli Estoque.
6. She is a successful fashion model with Elites Model Management.
7. Tin-tin loves to swim, jog and ride her bicycle. 
8. The last marathon she joined was a 42-km distance run. 
9. She also plays football.
10. She is a member of the RCP Sea Dragons (Dragon Boat team)
11. She is deaf.
12. Her advocacy is to be a role model for disabled and deaf people like her by being an inspiration to them and boosting their confidence and also show them that they can achieve everything in life if they believe that they can, despite their disabilities.

References:

Miss World Philippines 2014: Candidate No. 12 Christine Balaguer
Miss World Philippines 
Miss World Philippines 2014
Christine Balaguer: From Paddles to Pageants
Christine Balaguer by Dennis Natividad · 365 Project
Miss World Philippines 2014: Vote Christine Balaguer For Yahoo Philippines Readers' Choice

12 Amazing Natural Beauty Remedies

References:

12 Astonishing Natural Beauty Remedies {DIY Inspiration} 
DIY Natural Home Beauty Remedies

Brain Attack Awareness Week 2014

Brain Attack Awareness Week for 2014

Location: Nationwide
Venue: DOH Offices
Date: From August 18, 2014 to August 22, 2014
Time: 8:00 am
Event Website: www.doh.gov.ph

1. Brain attack is more commonly known as stroke.
2. Proclamation No. 92 which was signed by former president Gloria Arroyo on 28 August 2001 declares every third (3rd) week of August as Brain Attack Awareness Week.
3. The weeklong event will campaign the awareness on this health problem that has killed many Filipinos in the past years.
4. Brain attack happens when blood circulation to the brain stops which eventually leads to dying brain cells due to decreased blood flow resulting to lack of oxygen. 
5. Paralysis or death are the serious yet common outcomes of brain attack. 
6. Stroke is a debilitating disease. 
7. Stroke, as one of the most preventable cause of disability, can be of two kinds -- hemorrhagic and infarct.
8. Hemorrhagic kind is caused by aneurysm or sudden rupture or bleeding of an artery within the brain (intracerebral) or that surrounding the brain (subarachnoid) but some are also caused by high blood pressure.
9. Infarcted kind is the most common type of brain attack which is caused by a clot or other blockage within an artery leading to the brain or a blood clot or a sudden vasospasm which is referred to as an ischemia much akin as to how a heart attack develops.
10. A basic requirement for an acute stroke unit is a CT Scan machine which can quickly determine whether the brain attack is an infarct or is hemorrhagic.
11. A 'computerized tomography' (CT) or 'computerized axial tomography' (CAT) scan uses a computer that takes data from several X-ray images of structures inside a human's or animal's body and converts them into pictures on a monitor.
12. Tomography is the process of generating a 2-dimensional image of a slice or section through a 3-dimensional object. Similar to looking at one slice of bread within the whole loaf.

Warning signs of brain attack:

• Sudden weakness or numbness in the face, arm or leg on one side of the body.
• Sudden dimness or loss of vision, particulary in one eye.
• Loss of speech or having trouble talking or understanding speech.
• Sudden, severe headaches with no known or apparent cause.
• Unexplained dizziness, unsteadiness or sudden falls, especially together with any of the previous symptoms.

These signs may only last only a few minutes--a condition due to a "mini-stroke" known as transient ischemic attack (TIA)--but you still need medical attention because this may lead to brain attack.

References:

DOH Annual Calendar
BRAIN ATTACK AWARENESS WEEK
Brain Attack Awareness Week: Third Week, August
Brain Attack Awareness Week
Proclamation No. 92 PDF
Proclamation No. 92
What What is a CT scan? What is a CAT scan?
Warning signs of brain attack

Treadmill Running 12 Tips

Treadmill running is an alternative way to run if you do not have time to go outside due to some reasons such as bad weather or not just in the mood to go out. Personally, I use the treadmill before going to work. 5 to 8 minutes will suffice already depending on the available time so as not to be late for work. Before, I rarely use the treadmill for running but since this is one of the available alternative for me to keep fit, I am now a treadmill believer. Treadmill running is an additional training for my long distance running adventures.

If you are browsing for some tips to make your treadmill running worthwhile, here are twelve (12) recommendations. 

1. Make sure you warm up.
2. Use a slight incline.
3. Don't make it too steep.
4. Don't hold onto the handrail or console.
5. Don't forget your cool down.
6. Don't lean forward.
7. Pay attention to your stride.
8. Work on improving your stride count.
9. Listen to music.
10. Visualize a route.
11. Don't forget to hydrate.
12. Don't look down.

Treadmill at home

References:

12 Tips for Treadmill Running
Cold Weather Running 
It Made A Treadmill Believer Out Of Me!
10 Boredom-Busting Treadmill Workouts
Advice for first ever tempo run on treadmill? (Read 183 times)

Graphic Health Warnings on Cigarette Packs

Graphic Health Warning Bill

Legislative status: Passed by Both Houses on 11 June 2014

1. Senator Pia Cayetano's Senate Bill No. 27 
2. THE PICTURE-BASED HEALTH WARNING LAW
3. Filed on July 1, 2013 by Cayetano, Pia S., Drilon, Franklin M., Aquino IV, Paolo Benigno "Bam"
4. Long title: AN ACT TO EFFECTIVELY INSTILL HEALTH CONSCIOUSNESS THROUGH PICTURE-BASED WARNINGS ON TOBACCO PRODUCTS
5. The measure that will complement the Sin Tax Reform Act (Republic Act 10351), which Cayetano and Drilon helped pass in the 15th Congress, requires cigarette companies to put picture-based warnings on cigarette packs.
6. Former health secretary, Esperanza Cabral, issued an administrative order in 2010 to make the graphic warnings possible in the absence of a law but the government got a slew of court cases filed by the tobacco companies.
7. Senator Pia Cayetano said she sponsored two versions of the measure in the 14th and 15th Congress, but these failed to pass because of strong opposition from the tobacco industry and the House of Representatives also killed the bill in 2008.
8. The Philippines is a signatory to the World Health Organization's Framework Convention on Tobacco Control (FCTC), which requires the implementation of "large, rotating health warnings on all tobacco product packaging and labeling" and the Philippines committed to pass a graphic health warning law by 2008.
9. Australia, another FCTC party, was able to pass the law, and even added another requirement: to make all tobacco products have plain, unattractive dark olive green packaging.
10. The Senate approved on Monday, 9 June 2014, Senate Bill 27 on the third and final reading, which is a landmark legislation, with 18 affirmative votes, no abstentions and no negative votes, while the House of Representatives passed House Bill 4590 with 210 affirmative votes, no abstentions and no negative votes.
11. The reconciled version of the Senate and the House of Representatives requires cigarette manufacturers to have graphic health warning printed on 50 percent of the cigarette package display.
12. The ratified bicameral version entitled "The Graphic Health Warning Law" will become a law once President Benigno Aquino III’s sign it.

References:

Cigarette graphic warning bill bitter-sweet - health advocates
Sen. Pia presses new fight for the Graphic Health Warning Bill
Senate passes graphic health warning bill
Senate ratifies bicam report on graphic health warning bill
Look, mate, scary cigarette packs!
Smoking kills: Senators want to show you how
Congress ratifies graphic health warning bill
Senate ratifies Graphic Health Warning bill
Graphic health warning bill passes final reading in Congress
Australian Government Department of Health and Ageing
THE PICTURE-BASED HEALTH WARNING LAW

12 Ab Exercises for that flat sexy belly!

Summer is on! But if you still haven’t achieved that beach-perfect body you’re aiming for there’s still time – with this 12 Abs exercises to help you get that flat sexy belly!

1. Plank -Stay in push up position making sure your hands are below your shoulders and your belly is engaged. Your body should be in one straight line. For starters you may keep your forearms on the floor. Hold the position for 20 seconds or a minute if you’re stronger  
2. Side plank - Similar to the plank but do it one side. Starting on the plank position, face the left side while stretching your left arm to the ceiling and your left foot on top of your other foot. Do not let your hips collapse, imagine your hips are being pulled towards the ceiling. Hold the position and  repeat on the other side.
3. Dumbbell push up row - Stay in plank position with a pair of dumbbells on the floor about shoulder-width apart. Do a push up. Once in plank position pull the dumbbell in one hand up to your chest. Repeat with your other hand  
4. Plank twist - On a plank position with elbows on the floor, twist from your waist keeping your hands on the floor and keeping hips still. Keep your core engaged.
5. Cross Crunches - Sit on the floor with lower legs crossed and lifted so your upper body and thighs form a V. Holding a medicine ball or a dumbbell twist side to side while maintaining the V shape.
6. Cross lunges - Hold dumbbells at arms’ length on your side. Step your right foot forward and side so your right food is in front of your left foot. Do a lunge, knees should be bent at least 90 degrees. Hold for 2 sec then return to starting position and repeat with the other leg 
7. Crossover step up - Carry a pair of dumbbells and stand next to a step that is knee high. The step should be at your left side. Place  your right foot on the step (you will cross your right leg in front of your left) and push your body up onto the step. Go back to starting position, repeat. Switch legs. 
8. Roll-out - Kneel in front of a stability ball with hands on top of the ball. Roll the ball away, move your arms and hips until you are outstretched.  Go back to starting position and repeat.
9. Knee Crunch - Lie on your back on a stability ball. knees bent 90 degrees and feet hip-width apart. put your left arm behind your head, balancing with the other hand on the floor. Lift your right leg straight.  Crunch up, twist and try to reach your left elbow to your right knee. Return to starting position and repeat, switch sides and repeat. 
10. Scale pose - This is an exercise that strengthens your core and arms. Sit in a comfortable cross-legged position with arms beside your hips. Push into your arms and lift your entire lower body off the floor. This is a challenging pose so you may want to lift your  butt and keep your feet on the floor.  The pose is more effective when you tighten your pelvic floor!
11. Low belly leg reach - Lie down face up. Lift legs and bend knees to a 90 degree angle. Crunch up lifting your shoulders off the floor and hands behind your head. Inhale and hold the position for a few seconds, exhale then straighten your knees, extending your legs to 45 degrees. Hold for a few seconds. Engage your core the whole time!
12. Mountain Climber - Start on the plank position keeping your wrists under your shoulders, legs together and active. Pull your right knee into your chest as you reach your forehead towards your knees. Bring back your leg to plank, hold for a few seconds and repeat with the other leg. You may also alternate legs with a dynamic rhythm 

Photo from Inside Physique 57

References:

Women's Health Magazine

Prevention

Health.com