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2

The Mindanao Examiner

Apr. 24-30, 2017

Saudi OFWs thank Duterte for visiting them DAVAO CITY – About 2,000 Filipinos working in Saudi Arabia thanked President Rodrigo Duterte for visiting them and pledged their unwaver ing support to his administration. Duterte promised to help the Filipinos there

and vowed to uplift their welfare while urging Congress to pass laws that would create a separate depar tment for overseas Filipino workers and sailors abroad. The president renewed his campaign promises to rid the gov-

ernment of corruption and fight the drug menace that he said is destroying the youth. Duterte was accompanied by some of his Cabinet members and introduced them one by one to the Filipinos who attended the talk he held

at the Marriott Hotel in Riyadh. Among those with Duterte were influential Muslim leader and former Sulu gover nor, Sakur Tan, also known as Datu Shabandar in the powerful Sultanate of Sulu; Defense Chief

Delfin Lorenzana; National Security Adviser Hermogenes Esperon; Senator Alan Peter Cayetano and his wife Taguig City Mayor Laarni Lopez, and other senior government officials and trade representatives. The crowd expressed

their strong support to the President and chanted “Duterte, Duterte,” while raising closed fists, a gesture that the former Davao City mayor is known for – a symbolism of his strong will in fighting criminality back home. (Mindanao Examiner)

President Rodrigo Duterte with his group during the Saudi visit recently. On the President’s left side is former Sulu Governor Datu Shabandar Dr. Sakur Tan in this photo from the Facebook page of Sulu Governor Totoh Tan.


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The Mindanao Examiner

Apr. 24-30, 2017

TIME MAGAZINE

WORLD’S MOST INFLUENTIAL PERSON

PRESIDENT R odr igo D uter te won the 2017 TIME 100 poll Rodr odrigo Duter uterte vey eadsurv ey,, which asked rreadafter consistently leading the sur ers who should be included on TIME 100, an annual list of the world's most influential people ding to the people,, accor according inter national magazine international magazine.. It said Duterte received TIME said Duterte was 5% of the total "yes" votes in followed by Canadian Prime the poll, which closed re- Minister Justin Trudeau, cently. TIME, quoting a Pope Francis, Bill Gates and report by Reuters news Mark Zuckerberg, all of agency, also said that “since whom received 3% of the totaking office in June, Duterte tal "yes" votes. has waged an aggressive It added that American war on drugs that has killed politician Bernie Sanders more than 8,000 people in won the reader poll in 2016 the Philippines. The contro- while Russian President versial anti-drug campaign Vladimir Putin took the lead has inspired growing oppo- in 2015. Jubilant sition from human rights groups and some political Duterte’s loyal supportleaders, including Philip- ers and followers welcomed pine Vice President Leni news of his winning the poll. Robredo.” His family also lauded the

poll result. The President’s son, Paolo, who is currently the vice mayor of Davao City, said his father’s good showing in the TIME poll is an indication that the 72year old patriarch “has the trademark of a good leader that many people from all corners of the world are so desperately looking for.” In his Facebook post, the young Duterte said the poll result of TIME's 100 most influential persons is an affirmation of how the world view President Rodrigo Duterte, a leader worthy of respect not just by the Filipino people but by all other peoples from other nations. “We Filipinos should be

proud that we have a president that's admired by other nations. We should all rally behind President Duterte and continue to support him for his mission to make the country more progressive and at par with more developed countries.” “That is the least we can do for all the sacrifices that he is doing now. Our family just hope that all his sacrifices will be appreciated first and foremost by all Filipinos and not just the 16 million who voted for him. To our father, keep up the good work and may God give you more strength to keep on serving the Filipino people,” he said. (With a report from Malou Cablinda)

Davao City Vice Mayor Paolo Duterte. (Photo from official Pulong Duterte Facebook page)

ARMM-OBYA holds first provincial youth congress in Lanao del Sur MARAWI CITY – Some 200 mostly youth leaders from the different organizations in Lanao del Sur participated recently in the first provincial youth congress organized by the Office on the Bangsamoro Youth Affairs (OBYA). During the event, the youth had the chance to engage each other not only to discuss their concerns but to come up with solutions and proposals both for the local and regional government. “It is always good to see youth leaders express willingness to serve their communities and fellow Bangsamoros, and our office is committed to

harnessing that potential and building a relationship with the youth sector. The regional government looks forward to working with you,” said OBYA Executive Director Amir Mawallil. Discussions on programs and assistance for out-of-school youth (OSY) were the highlight of the event also attended by Director Rasol Mitmug Jr., the ARMM Chief-ofStaff and concurrent officer-in-charge of the Technical Education and Skills Development Authority (TESDA). Mitmug responded to queries as the participants fielded questions regarding relevant ser-

Director Amir Mawallil, of the ARMM-Office of the Bangsamoro Youth Affairs and other ARMM officials during the first provincial youth congressheld Wednesday, April 19, 2017 in Mayawi City in Lanao del Sur province. vices offered by TESDA. ready gathered OSY data “The ARMM government across the region and is is committed to uplifting in the process of verifying the youth across the re- and targeting the needs gion and it is good to see of the youth sub-sector. Among other issues the youth themselves are also committed to taking tackled during the youth action,” he said, adding, congress were unemployand TESDA-ARMM has al- ment

underemployment, waste management, and peace and security. “Our people have faced far greater adversities in the past and we have overcome these challenges with youth leaders at the forefront of the struggle. There is a lot expected from the youth and looking at you present here today, I can say that the future holds so much promise. Thank you for reminding us what it was like to be a youth leader again,” Mitmug said. Also present in the said event were Jehanne Mutin, chairperson of the Regional Commission on Bangsamoro Women; Abdulhamid Alawi, chief

of the Office of the Regional Governor – Records Division; Dim Radia, administrator of the region’s Cooperative Development Agency; AlTrekee Dayan, director of the Regional Sports Coordinating Office;, and Anwar Upahm, program manager for the ARMMHELPS or Health, Education, Livelihood, Peace and Governance and Synergy that addresses maternal and infant deaths, malnutrition, access to basic and quality education, lack of livelihood, security and good governance in the barangays. (With a report from Mindanao Examiner)

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The Mindanao Examiner

Apr. 24-30, 2017

Sulu government adds new batch of students to its scholarship program SULU – The provincial government has shouldered the education of 10 students who passed the examination conducted by the Filipino Turkish Tolerance School in Zamboanga City in southern Philippines. The students were chosen from among hundreds who took the entrance examination. Sulu Governor Totoh Tan said the students will get full scholarship as

long as they excel in their curriculum studies. Tan, who met the students, urge them to study hard and be partners in peace and nation-building. The students, many of them from poor families, praised and thanked Tan for his strong support to education and the youth. The provincial government has scholarship program for the poor, but deserving students in Sulu,

one of 5 provinces under the Muslim autonomous region. The Filipino Turkish Tolerance School is a private and non-profit established by the ICAD Foundation in 1997. Currently, it has at least 400 students. Many of its students excelled in Mathematics, Science and English in various international competitions. (Ahl-franzie Salinas)

ARMM holds dialogue with Lanao del Sur's social development sectors MARAWI CITY – To improve communication with the stakeholders at the grassroots level and promote greater community participation in solving social issues, the Autonomous Region in Muslim Mindanao (ARMM) conducted a summit and dialogue in Marawi City in Lanao del Sur province recently. The event, dubbed Social Development Summit, brought together hundreds of stakeholders in education, health, social welfare, and environment sectors at the Lanao del Sur Provincial Capitol. ARMM Governor Mujiv Hataman, together with officials from the regional departments of Education (DepEd), Social Welfare and Development (DSWD), Health, and Environment and Natural Resources, attended the summit to address and answer the issues and concerns of each sector. "Bumaba kami dito upang ipaabot sa inyo natransparent ang pamahalaan ng ARMM sa inyo at handa kaming marinig ang lahat ng mga concerns nyo. Sabay natin itong ayusin," Governor Hataman said. Dr. Nariman Lao Taha, a rural health physician in the town of Sultan Dumalondong since 1990, said in more than 25 years of working, this is the first time they had a dialogue with the ARMM regional governor. "Napakagandang pagkakataon ito na makausap namin ang re-

gional governor at mga regional secretaries para maipaabot namin ang mga concerns namin sa aming lugar," Dr. Taha said. "Kailangan po talaga namin ng expansion ng health facilities para ma-cater namin ang lahat ng pumupunta sa RHUs (rural health units) namin,"Dr. Taha added. Dr. Alinader Minalang, Lanao del Sur provincial health officer, said while efforts are underway to cater to the needs of the populace, challenges still face the health sector in the province. Lanao del Sur has 1,063 barangays in 39 towns. Each of these towns has a rural health unit, but only 31 have standard buildings. Meanwhile, only 138 of the total 1,063 barangays have barangay health units. The province has six hospitals, but only one is classified as Level 2 hospital with 200-bed occupancy. The remaining five are either infirmary, or Level 1 hospital with less than 100-bed occupancy. In 2016, the province had a total population of 828,584. "Our dream for Lanao del Sur is a healthy, empowered and productive Maranaos," Dr. Minalang added. Other issues and concerns raised were the lack of school buildings, teacher’s appointments and promotions, Pantawid Pamilyang Pilipino Program (4Ps) payout, and PAMANA projects. On education issues, the regional government noted

it is still working at generating an accurate data about the education sector. The province of Lanao del Sur is composed of three schools divisions, namely Lanao Sur I, II and Marawi City. Governor Hataman encouraged the teachers and local government units to meet for the activation of local school boards. He added that the local school boards could help them resolve the issues of DepEd with immediate response. Alfhadar Pajiji, DepEdARMM's assistant secretary for special projects, said they recognize the essential role of the local school boards in the advancement of the welfare of public schools in the region. Haroun Alrashid Lucman Jr., regional vice governor and concurrent DSWD-ARMM secretary, reiterated that 4Ps is managed by the DSWD central office. "Hindi na po DSWD-ARMM ang may control sa payout kung hindi ang central office," Vice Governor Lucman said. "Buo ang tiwala ko na bago matapos ang aking termino hindi kasainlaki ng problema na hinarap ko ang haharapin ng bagong uupo sa pwesto,"Governor Hataman said. The first Social Development Summit in the region this year was held in Basilan province last month. Similar summits will be held in three other provinces of the region, namely Maguindanao, Sulu and Tawi-Tawi in the coming months. (Bureau of Public Information)

Sulu Governor Totoh Tan speaks to the new provincial scholars at his office in Patikul town. (Photos by Ahl-franzie Salinas) Republic of the P hilippines Philippines Autonomous R egion in M uslim M indanao Region Muslim Mindanao MUNICIP ALIT Y OF P A T A MUNICIPALIT ALITY PA Province of S ulu Sulu

INVITATION TO BID April 20, 2017 The Municipal Government of Pata, Sulu-Annual Investment Program (AIP) for 2017 has approved the funding for the Construction of Mangligas-Lukboh Road, Barangay Saimbangon, Pata, Sulu, projects under the 20% Development Fund- 2017: Now, therefore; The Municipality of Pata, Sulu now invites bids for the supply of the following construction materials for the implementation of the above project. Interested bidders/supplier must have completed in the last five (5) years as a supplier of the construction materials that are similar to the works that are to be undertaken under the contract that is the subject of this bid invitation: The mode of implementation is by administration. Approved Budget for the Materials : Project Duration : Bid Closing Date : Portland Cement Sand Gravel 16 mm. dia x 6m def. bar 2" x 2" 14' Form Works 2" x 8" x 10' Form Works

Php 10,322,146.76 210 Calendar Days May 15, 2017; Time: 9.00 am. Spikes 16mm x 1.0m Joint Filler Curing Compound Assorted CW Nails Water

Interested bidders may obtain further information from the LGU-BAC of Pata, Province of Sulu and inspect the canvass forms from 20 April 2017 to 15 May 2017 at the address given below from 8:00 A.M. to 5:00 P.M. Pre-Bid Conference is set on Monday, 9:00 A.M. May 1, 2017. Bids and quotation must be delivered to the address below on or before 9.00 A.M. Monday of May 15, 2017; (Deadline on the submission of Bids, Quotation, Canvass) at the Sangguniang Bayan Session Hall, Barangay Saimbangon, Municipality of Pata, Province of Sulu. Bids will be opened in the presence of the bidders’ representatives at the address below. Late bids shall not be accepted. The opening of bids will proceed immediately after the time set for the deadline of submission of bids as indicated above. The Municipality of Pata, Sulu reserves the right to accept or reject any bid, to annul the bidding process, and to reject all bids at any time prior to contract award, without thereby incurring any liability to the affected bidder or bidders. For further information, please refer to: RONNIE S. NULON BAC Chairperson


5

The Mindanao Examiner

Apr. 24-30, 2017

Punta del Sol and La Isla Bonita in Davao is what good life is all about DA VAO CIT Y – IIff yyou ou want a gr eat place to unwind, rrelax elax or simply go on a DAV CITY great shor acation with yyour our lo ved ones iends or family – and ther e ar e two good there are shortt vvacation lov ones,, fr friends reasons to go to the souther n P hilippine pr ovince of D av ao del N or te – and southern Philippine pro Dav avao Nor orte onita on these ar e P unta del S ol on the IIsland sland G ar den of S amal and La IIsla sla B are Punta Sol Gar arden Samal Bonita nearb y Talikud IIsland. sland. nearby Well, both beach Resort is located on the International Airport to resorts have the best village called Catagman Santa Ana wharf and anvacation amenities in this on Samal District and it other 20-minute boat ride part of the country and of occupies one of the from the wharf to Punta course the warmth breath-taking beaches on del Sol Beach Resort. As a hospitality staffs offer to the virgin island. It has dive resort, it offers the its visitors and been classified as “Class best experience for its vaholidaymakers and not to A” resort by the Depart- cationers – that blue sea mention the superb ment of Tourism which water and warmth rays of foods, fresh and clean makes it as one of the the sun is truly a magnifienvironment and truly a well-visited resorts on the cent escape from that “paradise” on this blue- island. stressful daily work to an marbled planet. It is just a 15-minute enchanting oasis of rich Punta del Sol Beach cabbie ride from Davao marine life.

La Isla Bonita Beach Resort

Punta del Sol Beach Resort

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There, they have the Samal Island Divers School of Scuba Diving within the vicinity, as a diverse resort, Punta del Sol is one of the pioneers in catering island hopping adventure in Davao Gulf and provides the best in fleet maintenance and also carry the most number of boat fleet categories. Punta del Sol Beach Resort is part of Punta Del Sol Group of Companies and founded in 2003 by Araceli Lanoy Ayuste, president of Provincial Tourism Council, who continuously envisions a diverse tourism company in Davao region. Punta del Sol Beach Resort has been concep-

tualized on a holistic approach providing a wide array of aqua sports activities and nature tripping at its best. It offers up to a maximum of 150 guests for overnight stay package, and even has two function halls that can accommodate up to 70 guests. Oh!, By the way, Punta del Sol operates the whitesand La Isla Bonita. Punta del Sol is also an allied member of National Association of Independent Travel Agencies Philippines and those who wanted a really good vacation can visit their office at the Mezzanine Floor of So Kim Cheng Building, Rosemary 6th Avenue, Agdao in Davao City. Or

call these mobile phone numbers 0977-8256393 and 0922-8361091 or telephone number 082-2211010, 082-3053838 and 082-2868621 or email them puntadelsol_samal @yahoo.com or visit their Facebook Page - Punta Del Sol Samal Island Beach Resort. Or book at their Manila office located at Commercial Space, 3rd Floor, CS-14 Sommerset Tower 2, Leveriza Street in Pasay City or call them at mobile phone number 0925-7212754. So, what are you waiting for, pack up those bags and let’s enjoy the good life at Punta del Sol and La Isla Bonita. (Malou Cablinda)

Hustisya sigaw ng ARMM sa pagpatay sa duktor! COTABATO CITY - Isang linggo matapos na mapaslang sa isang duktor na kapatid ng isang mataas na opisyal ng Autonomous Region in Muslim Mindanao sa Cotabato City ay patuloy pa rin ang paghingi ng hustisya sa kamatayan nito. Napatay ng isang ar mado si Dr. Sajid Sinolinding at bodyguard nitong si Mohammad Esmael sa loob mismo ng kanyang klinika sa Cotabato Doctors Clinic, Inc. sa kahabaan ng Sinsuat Avenue.

Nagpanggap na pasyente ang salarin upang makapasok sa klinika at doon nito binaril sa ulo ang duktor na nakababatang kapatid ni Health Secretar y Dr. Kadil Sinolinding. Hindi pa mabatid ang motibo sa pamamaslang at kung paano nakapasok ang killer sa pagamutan ng hindi man lamang natunugan ng security guards ang dalang armas nito. Mariing kinondena ni ARMM Gov. Mujiv Hataman ang pagpatay kay Sinolinding. Sinabi

ni Hataman na isang mabuting ito at kilala sa pagiging matulungin at pagtulong sa mga mahihirap. “ We strongly condemn and denounce this act of violence committed against a dedicated health worker, one of the rare few who continue to serve the people with integrity and a sincere desire to uplift the lives of the Bangsamoro. Trust that the regional government is exer ting all efforts to help bring the perpetrators to justice,” ani Hataman. (Mindanao Examiner)

Don’t sabotage peace talks, NPA tells military DAVAO CITY – Communist rebels have accused the military of sabotaging peace talks by launching offensive actions in areas where they are actively operating in Mindanao. The New People’s Army said the military even tried, but failed to sabotage the release of 2 government soldiers captured by rebels. The rebels recently freed tthe soldiers ahead of peace talks with Manila. The duo, Sergeant Solaiman Calocop and Private First Class Samuel Garay, were released in Davao del Sur province after 75 days in captivity. Both are members of the 39th Infantry Battalion seized by the NPA on

February 2. They have been handed over to the military and were being debriefed by the army. Jorge Madlos, a rebel spokesman, said continuing offensive military and police operations impeded the NPA from releasing prisoners. He said they even last week the turnover program for the soldiers because of the military operations that put the safety of the prisoners, their families and third party facilitators at risk. He said as early as February 18, the rebels had planned to release the prisoners in time for Easter. “The military and police, however, have stubbornly refused to heed the clamor for their units to stand

down and suspend offensive operations to provide the opportunity for such a turnover,” Madlos said. “By ordering their troops to continue offensive operations, the officers of the military and police were exhibiting zero concern for the safety and welfare of their men who are in the custody of the NPA as well as for the third party facilitators who are helping arrange the release of the POWs,” he added. Madlos said the NPA – which has been fighting for many decades now for a separate state – is also set to release three other captured soldiers in Bukidnon province and in the CARAGA region. (Mindanao Examiner)


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The Mindanao Examiner

Apr. 24-30, 2017

Acr oss: cross: 1. Foreman 5. Spring mo. 8. Prod 12. Demonic 13. Shad delicacy 14. Inspiring one 15. Got worse again 17. Pinnacle 18. Cavern 19. Miscalculate 21. Aardvarks 26. Pretends 30. Submerge 31. Chess piece 32. Commercials 33. Conserve 34. Oval 36. Chef's units (abbr.) 37. Speaks to 40. Bombshell ___ West 41. Capital of the Philippines 46. Artist Salvador ___ 49. Unsealed again 51. Bullring shouts 52. Explosive initials 53. Pimples 54. "Gone ___ the Wind" 55. Opposite of NNW 56. Darn it! Do wn: Down: 1. "Titanic" foe 2. Completed 3. Grain tower 4. Bed support 5. Fiery felony 6. "The Raven" poet 7. Restores the honor of 8. Most brainy 9. Young seal 10. Exploit 11. Tyrannosaurus ___ 16. School gp. 20. Lamb's father 22. Ocean currents 23. Historic periods 24. Invitation letters 25. Notices 26. Zone 27. Chilly 28. Narrated 29. Minor battle 32. Maintains

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TECH TIPS: Repairing Your MicroSD Card: This Will Save Your Data MICRO SD CARDS can increase your smartphone's internal memory and create more space for your photos, videos, music, and important files. But what happens if your MicroSD card suddenly stops working? Or if you accidentally delete a file? Here, we'll show you how to repair your MicroSD card and save your data. Back up yyour our data Sure, you've heard it all before, but in case you've missed it: you need to back up your files on a regular basis. If the worst case scenario does hit and something breaks, this means you have backup copies of any files and you don't need to launch a rescue mission to save your data. Repair yyour our M icr oSD Micr icroSD car d with Windo ws card indows First, turn off your smartphone, remove the MicroSD card and then plug it into any PC operating with Windows. If the computer recognizes the card, right-click it in Explorer, and then select Properties. After this, go to the Tools tab and click on Check Now in the Error Check area. After an initial check, the MicroSD card should be repaired. If everything worked, then you'll be able to access your data again. If Windows doesn't recognize your MicroSD card, open the systems manager, and then click on Disk Management in the list on the left. If you see your MicroSD card in the right-hand view, rightclick on it and then change drive letter and path. This will open up a new window, where you'll then have to click on Add and then assign a drive letter for the MicroSD card. When you've finished, it should be visible in Windows Explorer and the MicroSD card is repaired as previously described. Repair and rrescue escue files with D iskD igger DiskD iskDigger If none of these tips worked, don't despair as there are plenty of other

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The Mindanao Examiner

Apr. 24-30, 2017

tools and programs available that can help you repair your MicroSD card. One of these is DiskDigger. This program can be used free of charge during the test period, and a single user license for a PC will set you back around $14.99. After you have downloaded and installed DiskDigger, start the program and select your MicroSD card. Click on the "Next" tab three times and DiskDigger will then scan your MicroSD card. This may take some time but that's quite normal. After this is done, any files that were retrieved during the scan will be displayed. Select the files you want to save and click "Recover selected files". Now all you need to do is select where the files are to be saved and after you've clicked OK, it's all done. Repair yyour our M icr o SD Micr icro car d with Andr oid and card Android r ooting If your smartphone is rooted and you want to repair the MicroSD card directly from your phone, there is also an Android version of DiskDigger available on Google Play Store. The free version allows you to restore images (JPG and PNG) and videos (MP4 and 3GP). The Pro version offers you the possibility of repairing other files on the MicroSD card too. You can also get DiskDigger Pro for Android, which works without root access. However, this does not reconstruct original files, but instead temporarily restores previews of the originals. As a result, the rootless version of the file recovery can only save lower resolution images. The Android process runs in pretty much the same way as described above. However, you should keep in mind that the Android version of DiskDigger is not as efficient as the Windows version for repairing your MicroSD cards. Also, your smartphone should be

rooted, because without extended system access, the app can't function effectively. Reco ver deleted files ecov using M ac OS X Mac You can also use your Mac to restore data to MicroSD cards. The Data Recovery Wizard for Mac is a free program that can do this task, and is available for download from the manufacturer's website. After you've finished downloading the program, insert the memory card into your Mac and start the program. You don't have to worry about any options or menus in this software, but the Data Recovery Wizard will guide you step by step through the process. Then select the memory card as well as data types that you want to restore. After a short scan, the app will show you which files can be salvaged. For example, any files that you accidentally deleted will be displayed here. Another optional is an in-depth scan of the memory card. In the window that opens, you can select the files that have been lost. The last step is to choose a new location for your file. Restoring the file in its original location is not advised, especially if the SD card has a defect. Data Recovery Wizard is also available in a Windows version. The free version restores only 2 GB of data. If you need more, you'll have to go with the more expensive option and buy the $89.95 version. Conclusion Under no circumstances should you just format your MicroSD card if you still want to save data. It is also recommended to eject the MicroSD card after successful data recovery and buy a new one so you can avoid any further data loss. If you've accidentally deleted files, you should try to write as little data as possible to the memory card. (Angela Palmer, AndroidPIT)

HEALTH: Masakit ang Likod: Anong Gagawin? Payo ni Dr. Willie T. Ong ANG sakit sa likod at balakang ay nararamdaman ng halos lahat ng tao. Kung ika’y sobra sa timbang, may problema sa likod (tulad ng Scoliosis), o hindi nag-eehersisyo, mas maaga mo itong mararamdaman. Bakit sumasakit ang likod? Ang kadalasang dahilan ng pagsakit sa likod ay ang muscle strain o sprain, o iyung sakit ng kalamnan. Para bang na-pilay ang likod. Ang sanhi nito ay ang pagkapuwersa sa masel sa likod dahil sa (1.) maling posisyon sa pagtulog; (2.) maling pag-upo (naka-kuba); (3.) maling pagbubuhat (nakayuko kung magbuhat) o nagbuhat ng sobrang bigat; (4.) sobra sa timbang, at (5.) pagka-edad (arthritis). Ano ang gagawin? 1. Kung ika’y sobra sa timbang, kailangang magpapayat. Hindi kasi kaya ng likod mo ang bigat ng iyong tiyan! 2. Mag-ehersisyo kapag pawala na ang sakit sa likod. Napakahalaga ng ehersisyo. 3. Palakasin ang masel sa ating likod. Mag-ehersisyo ng katamtaman lang. Puwedeng gumamit ng mga kaunting pabigat (weights). Kapag lumakas ang masel ng ating katawan, hindi na

Dr. Willie T. Ong sasakit ang ating likod. 4. Huwag magbuhat ng mabibigat. Kung mayroon kang bubuhatin, magpatulong sa isang kasama para kalahati lang ang bigat. Mag-squat at gamitin ang lakas ng hita para maiangat ang dinadala. Panatilihing deretso ang likod. Huwag yumuko para magbuhat. Mali iyan! 5. Umupo ng deretso ang likod. Maglagay ng suporta (maliit na unan) sa ating upuan para laging naka-straight ang ating likod. 6. Huwag maglakad o umu-po nang matagal. Mapapagod ang ating likod kapag nakapirmi sa isang puwesto. Ang pinakama-ganda sa likod ay ang paghiga sa kama. 7. Pumili ng katamtamang kutson na tulugan. Huwag ‘yung sobrang lam- bot na lumulundo ang iyong likod. At huwag din matulog sa papag dahil so-brang tigas ito.

8. Matulog ng naka“s” ang katawan. Humiga ng pa--tihaya. Mag-unan para may suporta sa ulo at leeg. Mag-la-gay pa ng isang unan sa ila- lim ng tuhod para nakataas ito. Mas komportable sa likod ang nakabaluktot ang tuhod. 9. Kung nakatagilid kang matulog, maglagay ng unan sa pagitan ng iyong hita. Ito ay para huwag bumaluktot masyado ang ating hita at mapuwersa ang likod. 10. Puwedeng lagyan ng medyo mainit na bagay sa ating likod (hot bag na binalot sa tuwalya). Gawin ito ng 15 minutes lamang at huwag sobrahan. Baka mapaso din ang likod. 11. Puwedeng kumonsulta sa physical therapist. Sila ay nagtuturo ng stretching exercises at iba pang exercise para sa back pain. 12. Para sa akin makatutulong din ang masahe ng myotherapist or massage therapist. Pero soft massage lang o yung dahan-dahan lang para lumuwag ang masel. Kapag hindi nawala ang sakit sa loob ng 1 ling-go, magpakonsulta sa isang rehabilitation medicine doctor, or orthopedic surgeon o rheumatologist. Good luck.

RECIPE: Chili Garlic Butter Shrimp

INGREDIENT S: INGREDIENTS:

– 2 lbs. medium to large shrimp, cleaned – 5 pieces red Thai chili pepper, minced – ½ cup chopped scallions – 8 cloves garlic, crushed and chopped

– 2 tablespoons cooking oil – 3 tablespoons butter – ½ teaspoon salt – ¼ teaspoon ground black pepper

INSTR UCTIONS: INSTRUCTIONS: 1) Place the shrimp in a plate. Rub salt and ground black pepper all over. Let it stay for 10 minutes. 2) Melt butter in a pan. Add the cooking oil. Once the mixture gets hot, add the garlic and then cook in medium heat until light brown. 3) Put the chili into the pan. Stir and continue to cook for 30 seconds. 4) Add the shrimp. Stir-fry until it turns medium orange. 5) Stir-in the chopped scallions and continue to stir-fry for 1 minute. 6) Transfer to a serving plate. 7) Serve. Share and enjoy!

(http://www.panlasangpinoy.com)


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Bomb Abu Sayyafs in Bohol, Duterte tells security forces CEBU – President Rodrigo Duterte offered a bounty for the capture of Abu Sayyaf militants behind a foiled attack on Inabangga town in Bohol province in central Philippines. Duterte said he ordered the navy to bomb militants who travel by boat in search of kidnap victims. “My order to the Navy, kung positive pasabugin, wala nang surrender. Sabi ko kanyunin mo na. Wasakin mo,” he said. He said he was considering to arm civilians there so they can help the government fight terrorists and drug suspects, adding he prefers outlaws dead than alive.“I encourage civilian to kill. Dead or alive yan may reward mas gusto ko yung dead kasi yung alive magpakain pa ako ” Duterte said during his recent visit there.

His visit came a week after troops, backed by airstrikes, battled Abu Sayyaf fighters, leaving 11 militants, three soldiers, a policeman and two villagers dead. Troops are hunting several militants who escaped. Duterte offered P1 million bounty for each of at least 7 militants being pursued by soldiers. The reward is for information that would allow the military or police to capture the fleeing militants. He said that informants’ identities would be kept confidential. “Just tell us where they are hiding and we will take care of that information. You don’t need to give us your identities,” Duterte said. Military officials said the militants traveled far from their jungle bases in southern Sulu province to carry out kidnappings for ransom and bomb-

ings for the first time in Bohol, a popular tourism destination for its whitesand beaches, waterfalls, caves and wildlife. Asked by reporters what could be the specific target of the militants, Duterte said they might be plotting to disrupt the meeting of the Association of Southeast Asian Nations in Bohol’s resort island of Panglao and “create a disaster for all of us.” Duterte inspected several areas in Bohol and gave assurances the province is secure, saying, “We have more than enough officers to fight for one year, if need be, so you are safe.” He warned the militants the government would now try to track them, including by satellite, to prevent them from venturing far from their southern island and create trouble elsewhere. (AP. With additional report from Cebu Examiner.)

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The Abu Sayyaf pledges allegiance anew to the Islamic State of Iraq and Syria and its leader Abu Bakr al-Baghdadi in these screen grab from a video released by the notorious rebel group.

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