Reach Beyond Your Limits: October 2008

31 October 2008

Halloween in the Philippines

Halloween celebration is a great deal to Filipinos. They normally called it All Saints/Souls day. Nov.1 they call it All saints day and Nov. 2 is the all souls day. There are great preparations they will do for that occasion. A great holiday for all to visit friends and relatives in their graves. A time to remember their dead loved ones.

Step1 In preparation for two days Halloween celebration, people will usually start to travel to visit their loved ones on October 31st. Most schools will declare no class and no office for other establishments.
Step2 People will visit the cemetery on the 31st of October to clean the grave of their loved ones, clearing the area for they will stay there in the next couple days.
Step3 On the same day, Oct. 31st, they would be busy buying food, grocery items, candles,flowers,etc. for the celebration.
Step4 On the 1st day of November, they would be busy cooking food, preparing flowers and candles to be brought to be cemetery on the night of Nov,1.
Step5 While others are preparing food, some members of the family would start to pitch their tents in the cemetery near the grave of their loved ones. Most of them spend the night in there to show that they really cared for them believing that the souls of their dead are with them. (that's what they believe)
Step6 In the afternoon of Nov.1, the cemetery will be full of people bringing their food, candles and flowers to be offered to the grave. Police and other authorities are there to maintain peace and order. Most of them would stay there 24 hours.
Step7 There is a great feast in the cemetery. People bringing food, drinks, music, others have their board games, etc. to enjoy themselves while staying there that long.
Step8 Vendors also are all around the place selling candles, flowers and food etc. Halloween is a great celebration to most Filipinos and a day to make money also for the vendors.
Step9 Finally they will go home and relax the next day and some of them would not report to work and some kids would not go to school because they are tired, exhausted of the activity.
(written by Viol from eHow.com)

30 October 2008

An Apple a Day

You've heard it all before, right? You know you should eat more fruit, but did you know that fruit is one of your best defenses in the fight against heart attack and stroke? According to British scientists, one piece of fruit a day is all it takes to cut your chance of stroke by nearly one-third, and heart attack by quarter. If this isn't enough motivation, these tips will help you get more fruit in your diet:

Top breakfast cereal with berries or banana.
Try a new fruit each week.
Snack on fresh fruit salad.

Home Remedies

If a prefect night's sleep constantly eludes you, you need to wise up to these practical ways to get your zzz. To create the ideal sleep-friendly slumberland:

1. Turn your radio to a spot between stations to produce low-level white noise. Studies have shown that constant low-level noise can induce sleep. An electric fan will also do the trick.

2. Get that glaring alarm clock out of your face. Light sleepers can be disturbed by digital light.

3. Choose calming colours for your bedroom decor. Green and blues are very restful. Avoid reds, yellows and oranges as these can be too stimulating and keep you awake at night.

4. Get a teddy bear. These guys will help you sleep soundly because their cuddles are unlimited, and they don't snore or kick off the blankets, ever.

29 October 2008

How to get more movement in your life?

Researchers aren't just playing cheer leader when they say that movement is a genuine pill. They've piled up a mountain proof that activity can stave off the killer diseases that steal vitality and life from millions every year.

Here's how to get more movement in your life:

1. Get out of the car: Whenever possible, go part of the way to your destination by car, then park and walk the rest. Or even if you simply trade time in the car for time on a bus or train, the walk to and from the station will add valuable active minutes to your day.

2. Go on three- minute walks: Piling up short preiods of activity appears to be as good as exercising all at once. so take "miving" coffee breaks or lunchtime walks.

3. Turn off e-mail: Communicating by computer is sure to keep you in your chair all day. Walk over and talk to your co-workers face-to-face.

4. Make chores your workout: Srcub the floor. Weed the gardern. Ride your bike to the local shops. Everyday activities count as exercise as long as they're strenous enough to leave you slightly winded.

5. Shun escalators: Elevators may be hard to avoid if your office is on the 18th floor, but escalators are usually only a flight or two long- and the're often right next to the stairs.

Pucker Up

Kissing is good for your health. The reason? It encourages the production of saliva, which washes away food particles and reduces the level of tooth-decaying acid. Ahh. Music to your mouth.

How to keep your spirit strong?

1. Look outward rather than inward. Can you help others through your own experiences?
2. Consider how you can use a bad situation to better yourself.
3. See life experiences as leading to personal development.
4. Try to think positively. Always keep in mind: this is another phase, better things are around the corner, life will improve.
5. Reward yourself for small gains.
6. Keep a sense of humor.
7. Maintain a perspective: look at the whole picture rather than the hiccups.
8. Find out from others who have had similar experiences – or from experts – what effects you are likely to experience and what is “normal” on these circumstances.
9. Redefine your notions of what it means to “cope” – coping or having strength does not indicate an absence of emotion.
10. Allow yourself to accept help, to be nurtured.
11. Create a list of resources – people, places, things, activities – that have the capacity to enhance your sense of wellbeing when you’re feeling distressed.
12. Continue to do simple appropriate things that remind you of your own strength and competence – once the immediate crisis has passed, set yourself achievable daily goals.
13. Allow yourself to discover your own rhythm of contact and withdrawal from distress or grief. “ Stay with” the experience for as long as seems right for you, then distract yourself with some physical activity.
14. Get plenty of rest, take gentle exercise and eat simple, nutritious, easily digested food.
15. Focus on the source of your “self”/energy/healing peace through meditation, prayer, music, scenery, message, activity or aromatherapy.
16. Take time out from newspapers or listening to miserable or horrific news stories.
17. Surround yourself with beauty.
18. Don’t allow others to impose their ideas/cures/beliefs if they don’t meet your needs – choose your own path to recovery.
19. Engage the help of an advocate – someone who knows you well enough to be assertive on your behalf when your emotional and physical energy is depleted.
20. Where possible, make the experience work for you – use your anger, indignation, fear or sadness to write a book, take risks, eliminate unnecessary baggage in your life.

Dear Diary…

Putting pen to paper can be good for your body and soul. In a study conducted by psychologist Melanie Greenberg, it was found that people who made regular accounts of their thoughts and feelings made 66 percent fewer trips to the doctor. Writing about fears, insecurities, hopes and dreams may help you develop a sense of control over your emotions, which, in turn, may contribute to good health, suggests Greenberg.
Need inspiration? The most important thing to remember is not to be overly analytical or critical of your writing. This is your chance to address your innermost feelings – not an opportunity to beat yourself up for not being the next Jane Austen. Let the words flow. Whatever comes to mind, put it down on paper.
Write a poem or start a diary today. You’ll discover a personal treasure map of feelings you rarely get in touch with.

Is your desk feng shui-friendly?

Feng shui is the Chinese art of living in harmony with the environment. And, according to feng shui expert Suzanne Harper, the way to get ahead at work is this simple: feng shui your desk during lunch break.
How do you do it?
“The first rule of feng shui is to clear all clutter,” says Harper. “If you don’t really need something on your desk, put it away in a drawer.
“Second, deal with any paperwork quickly – don’t let it pile up around you.”
Sydney feng shui expert Howard Choy believes one of the most effective things you can do is to place a pot plant in the top left-hand corner of your desk.
“Doing this helps you claim your territory and ge a sense of your own place,” he says “it also increases live “chi” [creative energy] which enhances growth and prosperity.”
The number one feng shui no-no says Choy, is to have your back facing an open space or door. “A solid wall behind you creates protection and security. Also avoid having your boss looking at you from the back – this causes unnecessary interference.”
Use orange, blue or red office and desk accessories to promote positive energy balance;
Place happy photos of you and your loved ones in the relationships area of the desk – the upper right-hand corner – to enhance harmony in friendships;
Don’t put your phone where you have to cross your body to pick it up. This creates negative chi.

28 October 2008

Remembering the Old Days...

Guess how old is this photo?

(From Left to Right) My sister Arlene, my brother Alvin, cousin Ruben, my brother Jun, cousin Ronald, cousin Arceli, my sister Alice.

Street Lights

These are photos I took using my cell phone when I was on board a taxi on my way to the Pensionne Haus in Cebu City.

Where did your downloaded file go?

Good question. A lot of my students would always complain that they can’t find the file they have downloaded from the Internet or the images they have saved from the internet. I came across the answer from PC Today Magazine written by Jeff Dodd. Here is the answer. I hope this could be of great help to you.
The latest version of Internet Explorer present a Save As dialog box each time you initiate a download so that you can specify where you want to save the selected files. If you forget to specify a destination in the corresponding Save In field, the browser will save the files in the same place you saved your most recent download.
You can avoid such confusion by establishing one destination for all downloads. Open the Registry Editor and highlight the HKEY_CURRENT_USER_\SOFTWARE\MICROSOFT\INTERNET EXPLORER key. Right-click the corresponding Download Directory value in the right pane and select Modify from the pop-up menu. Type the location of your preferred download folder in the Value Data field of the resulting Edit String dialog box. If you want to save your downloads to the My Documents folder on the Windows drive (the drive on which Windows is installed), for instance, then you would type C:\My Documents in the Value Data field. Click OK and close the Registry.
Internet Explorer will now save your downloaded files to the specified destination by default. Note that the default destination will change if you modify the contents of the Save In field of the Save As dialog box during a future download.

LVHS Comlab Desktop Wallpaper

For the last 2 months, I’ve been trying to figure out what desktop wallpaper I’m going to set for the 12 PC units in the computer laboratory. I had a desktop wallpaper used for the last 7 months but I’m already tired looking at it everyday. So last Sunday, I finally decided to make another desktop wallpaper. I used gimp and Paint.net software to edit the photos. It took me about 3 hours to make this photo. Whew! It’s very simple though but I’m very happy that I was able to clone the color of the background image to the background color of the LVHS logo from white to blue. It’s a good start to learn the editing software!

27 October 2008

Panas Falls

I took this video when I went to Panas Falls in New Corella Davao del Norte with my family and relatives using only my SE phone.

Accessing Shared Files on a Computer

How can you tell who is accessing shared files on your computer?

If you have shared resources on your computer and you want to know who is currently accessing those files, you'll want to open the Shared Folders in the Computer Management console.

In WinXP, you can open the Computer Management console by right-clicking the My Computer icon on the Desktop or within Windows Explorer and clicking Manage from the context menu. Once the Computer Management console is open, navigate to the Shared Folders option under the System Tools. From within the Shared Folders section, information is divided into three groups: Shares, Sessions, and Open Files.

When you click the Shares folder, Windows displays all the current shares on your computer in the left pane. Double-clicking a share in this folder will display its basic properties and share permissions. You won't be able to display Adminstrative shares, nor can you modify its permissions. The Sessions folder displays all connections, network connections, and Terminal Server connections.

Soulmate Part 2

I would like to share to you a portion of the book written by the famous Richard Back about finding our soulmate. I copied this portion of the book in my organizer and have kept this for so many years now.

I dont know where you are, but you're living right now somewhere on this earth and one day you and I are going to touch this gate where I'm touching now. Your hand will touch this very wood here. Then we'll walk through and we'll be full of a future and a past and we'll be to each other like no one else has ever been. We can't meet now. I dont know why. But someday our questions will be answered and we'll be caught in something so bright... and every step I take is one step closer on a bridge we must cross to meet.

The Miracle of Me

If I were blind
If I were a cripple
If I were deaf, dumb, dying
But I am not.

If I did not have
love
intellect
a Home...
But I have.

If all hope is gone
and I could not try...
But I can.

If all hope is gone
and I could not try...
But I can.

Thank God for the miracle of me!

On Relationships

Most of the time in many relationships, we fail to recognize the importance of letting others know how we feel. We often keep our sentiments to ourselves because of fear, choosing to keep still rather than hurt others with our words. But what we dont know is that our silence builds walls around us. We keep people away from us when we dont communicate with them.

Do Long Distance Relationships Work?

They can. You have to put in the same amount of committment. If you really dont have that commitment, even if you see that person everyday, if your heart's reality not in it, it's gonna die. But if your heart is really in it, even if that person is far away from you, it will work, it will be ok.

Soulmate

A soulmate is someone who has locks that fit our keys, and keys to fit our locks. When we feel safe enough to open the locks, our truest selves step out and we can be completely and honestly who we are; we can be loved for who we were and not for who we're pretending to be. Each unveils the best part of the other. No matter what else goes wrong around us with that one person we're safe in ouw paradise. Our soulmate is someone who shares our deepest longings, our sense of direction. When we're tow balloons, and together our direction is up, chances are we've found the right person. Our soulmate is the one who make life come together.

Coping with Death and Grief

When my uncle Robert died, I've seen how deeply sad and affected his siblings are, especially his only daughter Arceli. 3 weeks after my uncles's burial, my cousin Arceli would still cry everytime she remembers her loving father. I really hope she can move on with her life soon I know it's not easy to let go of anything that we love, the effort of holding on is not an easy task as well. But one thing is thought that a person's strength is not measured on how we hold on but on how we let go.

To my cousin Arceli, you must cry no more. Wipe away your tears. Just remember that where your father is now, he wouldn't change places with any of us.

25 October 2008

Windows Error Messages

I work with my laptop 12 hours a day or even more. Windows error messages drive me crazy. I found an answer from Jennifer Farwell on how to decipher them or figure out what is wrong. Here it is...

Microsoft maintains a Knowledge Base for every error message for which its technicians have devised a solution. The easiest way to obtain more information on, or a means to resolve, an error message is to search for it in the Knowledge Base. If your system is not frozen, highlight the text of the message and press CTRL-C to copy the error message, and then paste it into Notepad or similar text editor to sace it. You may also be able to press the PRINTSCREEN key to take a snapshot of the message and then paste it into Paint. If your system is locked up, which is more likely, write down a portion of the error message (the more, the better) and visit the Knowledge Base Web site (support.microsoft.com). Type several words in the Search The Knowledge Base Field, exactly as they appeared on-screen, and press ENTER.

Easiest Way to access System Properties

When you have computers that are set up in a network, you may find yourself frequently accessing the System Properties dialog box to change a computer's name or its workgroup settings. The most common way of opening the System Properties dialog box is to right-click the My Computer icon on your Desktop and click Properties. Or, you can open the Control Panel and double-click System. An alternative to these methods is to use the Windows Logo and the Pause/Break keys on your keyboard. Simply hold down these two keys at the same time and the System Properties dialog box will open.

Tips for Making Safe Connections

Here is a tip in getting a file level security:
WinXP supports FAT32 and NTFS. If you are concerned about security, NTFS is the way to go. NTFS, for example, lets you set permissions at the file level instead of just a t the folder level. When you installed the OS, you may have opted to use FAT32. Dont worry though. You have a one-time conversion from FAT to NTFS without losing any of your data.
One way you can change over to NTFS is to type the convert command at the command prompt: convert X:/fs:ntfs (where X is the letter assigned to the drive you are converting)
Press ENTER after you type in the command. Windows then asks you to confirm your actions. You can now set security at the file level. If the drive is currently in use (maybe you are trying to convert your system volume), you can opt to have the conversion take place the next time you restart your computer.
A word of caution, though, as this is a one-time conversion, which means once you are using NTFS, there is no going back to FAT32. Unless, of course, you format the volume or find a third-party utility that can perform the task.

How to open a corrupted Word doc?

I always have a problem opening files of my students in MS Word (Office 2000/XP/2003) because the files are corrupted. Word sometimes refuses to open a corrupted document, or it opens a document that displays gibberish instead of the actual data you expect to see. It may take a few tries, but you can usually coax Word into working with problematic files. Maybe some of you have the same problem too. I would like to share to you an answer I've read from PC Magazine. This might be of help to you.

If you can open the file, click the Show/Hide button (the one with the paragraph symbol) on your toolbar to display all paragraph markers and spaces in your document. Place your cursor at the very beginning of the document and press CTRL-SHIFT-END to select the entire document. Release the keys. Next, hold down the SHIFT key while you use your mouse to deselect the last paragraph marker in the document. (If there are multiple paragraph markers after the last period in your document, deselect them, as well.) Release the SHIFT key and then press CTRL-C to copy the selected text. Open a new document and press CTRL-V to paste the text, and then save the new document. Close the documents and reopen the new document. If this fixes corruption in the document, delete the old file.

If you can't open the file at all, open a new document, open the Insert menu, click File, and select the corrupted document. This occassionally works when you need to recover a bad file, although you might lose some formatting in the process. Another option is to open Word and select Open from the File menu. Browse to the folder where the corrputed file resides, and in the Files Of Type down-down menu, select Recover Text From Any File (*.*), select the file, and click Open. If this works, you'll discover only the text and not any formatting.

Panas Falls

My trip to Panas Falls with my family and relatives was such a great fun. Everybody is full of excitement on our way to the place. Panas Falls is located at Carcor, New Corella, Davao del Norte. It's about 45 mins drive from Tagum City. The place is developed and managed by the Province of Davao del Norte. It was rehabilitated for the past years since they are protecting the watershed which provides water in the surrounding area. Entrance Fee is only Php 5 and open cottages rental cost Php 30 - 50. The water is clean and the whole place is very peaceful. It is definitely a great place to spend time to relax and enjoy nature.

24 October 2008

Lechon Kanding

Have you eaten a lechon kanding (roasted goat) already?
We are all familiar of a lechon baboy which we usually prepare on special occassions here in the Philippines. But to some, a lechon kanding is something we can never imagine to eat. When we had our depedida party for my cousin and his wife who are going back to Ilocos Norte, the boyfriend of my cousin Janet donated a lechon kanding. On my first sight of it, it doesn't look good at all because it looks like a malnourished goat. Everybody was so excited to eat it because we haven't eaten such food before. So when it was time for dinner, everybody made a big bite of the lechon. And look at what happened to the lechon after. It was really very delicious indeed!

LVHS Best Practices

Two days ago, I told our Division ICT Coordinator, Mr. Alfred Siason, that our school has already a blogsite. I asked him to visit the site. He was at the DepEd Region XI Office then having a meeting with all other Division ICT Coordinators when I chatted with him through YM. He showed them the site that I created for our school. After few minutes, he asked me to make a report about our school's best practices to be submitted asap! Until today, I have not figured out what to write about the best practices we have in our school. There are many things I have in mind though but I dont know if it's the best... Help!

Computer Ed Students of LVHS on Scrapbooking

Scrapbooking is a method for preserving personal and family history in the form of photographs, printed media, and memorabilia contained in decorated albums, or scrapbooks. The idea of keeping printed materials of personal interest probably dates to shortly after the invention of printing. This trend is probably similar for photographs. Historically, scrapbooking was a tradition similar to storytelling, but with a visual and tactile, rather than an oral, focus.
The advent of scanners, desktop publishing, page layout programs, and advanced printing options make it relatively easy to create professional-looking layouts in digital form. The internet allows scrapbookers to self-publish their work. Scrapbooks that exist completely in digital image form are referred to as "digital scrapbooks" or "computer scrapbooks.

My second year computer education class of the Lupon Vocational High School is doing a research on the following topics:
· Area Weather
· Churches in the Vicinity
· Municipal and Visitors information
· Tourism
· Municipal Organizations
· Schools in the Community
They are grouped into 6 to do the research, take pictures and documentation of the assigned topic. It’s a one-month project and they are going to use MS Word for the scrapbooking. They are free to use any software for photo editing.

23 October 2008

Fast Craft Operates in Lupon

Fast Craft boats will soon operate in the Municipality of Lupon with the Lupon-Davao Route and vice versa. The people in Lupon and the neighboring towns can already commute by taking fast craft vessel which will take one and a half hours trip from Lupon to Davao City.

Images courtesy of http://www.lupon.gov.ph/

Lupon to Host the 2008 Provincial Meet

It has been a long time since the Municipality of Lupon hosted the Meet in 1973. All athletes from the different towns of Davao Oriental will gather and compete on November 7-9, 2008.
The Municipality of Lupon under the leadership of Mayor Domingo Lim, with the full support of the provincial government of Davao Oriental lead by Gov. Corazon Malanyaon, is hosting the sports activity of DepED, hand-in-hand with the Schools Division of Davao Oriental, headed by Dr. Antonio Piguerra,
The five-day sports activity will feature competitions in archery, athletics, badminton, chess, table tennis, gymnastics, taekwondo, volleyball, lawn tennis, and swimming for boys and girls in elementary and secondary levels; basketball, football and baseball for the secondary level; baseball and football for elementary level; softball for girls in both elementary and secondary levels; and boxing, sipa-takraw, sepak-takraw, arnis and karatedo.
The Provincial Meet, which is a test of sports excellence, is an annual sports competition designed to select the finest and competitive athletes to represent the Province of Davao Oriental to the DAVRAA Meet.

2008 STEP - DSDC

DIVISION STEP SKILLS COMPETITION
Division of Davao Oriental Region XI
Banaybanay, Davao Oriental
September 19-20, 2008

Theme: A STEP Higher: Upgrading Skills, Improving Lives

SECONDARY LEVEL

1. Cake Decorating - Third Place - Diona Rubia - Coach: Ruby Generale
2. Classy Apron Making - First Place - Giselle Lucero - Coach: Aurea Lascuña
3. Curtain Making - First Place - Leonor Cagabhian - Coach: Josefa Minguito
4. Fruit and Vegetable Carving - First Place - Hazel Lopez - Coach: Janice Saonoy
5. Hair and Trimming with Facial Make-Up - No LVHS Entry
6. Table skirting and Table Setting - Third Place - Jamirah Datu - Coach: Elizabeth Sodoso
7. Dish Gardening - 8th Place - Jenny Cris Cantiga - Coach: Cristina Basalo
8. Net Weaving - No LVHS Entry
9. Stereo Amplifier w/ Tone Control and Microphone Mixer - No LVHS Entry
10. Auto Body Painting - First Place - Angelo Hortillano - Coach: Juan Turing
11. Construction of Heat Exchanger - First Place - Warren De Vera - Coach: Juan turing
12. Flower Pot Stand - First Place - Jeffrey Dagooc - Coach: Jovito Rosete
13. Fruit Basket Making - No LVHS Entry
14. Knockdown Toddler’s Furniture Study Table - First Place - Ruel Bastian - Coach: Rolando Arellano
15. Lamp Annunciator Wiring Installation- First Place - Benjie Ygonia - Coach: Norman Tomas
16. Miniature of Food Stall (Mock-up Development) First Place - Harris Canakan/Virsil Gamalong -Coach: Rolando Ulanday
17. Fertilizer Computation - Second Place - Ronick Leones - Coach: Trifina Simo
18. Project Proposal for Animal Production - No LVHS Entry
19. Electronic Spreadsheet - First Place - Genesis Luga - Coach: Trifina Simo
20. Electronic Poster Making - First Place - Rodolf Neil Dionio - Coach: Alma Cafe
21. PC Assembly - Second Place - Donna Dionio - Coach: Alma Cafe
22. Parliamentary Procedure - Second Place - Coach: Manuel Tomas
23. STEP Bazaar - Second Place
24. Techno Quiz - 4th Place - Coach: Gertrudes Mejos
25. Mr. & Ms. STEP - Mr. Step - First Place - Jun Perry Magno - Coach: Mirabel Millan

Electronic Poster

These are the Electronic Posters made by the second year students who participated in the Davao Oriental Division STEP Skills Development and Competition on September 19.-20, 2008 held at Banaybanay National High School, Banaybanay Davao Oriental.

First Place: Lupon Vocational High School

Second Place: Manay National High School

Third Place: Banaybanay National High School

Dish Garden

Dish garden is a container planted with several species of indoor plants, designed to look like a garden scene.
Dish gardens are an ideal gift for that plant lover you know. These gardens bloom for a lifetime.

Plant a Dish Garden

Nothing adds a little green to a home like a dish garden created by you. Dish gardens offer dozens of options for combining a variety of plants, whether foliage or flowering, of every size and shape in one pot.
Choose Plants.
With so many plants to choose from, where do you begin? Well, one way to start is to pick plants that have the same lighting, watering and temperature necessities. It makes it easier to care for and maintain the plants. Because of the limited space, you should also try to get plants that are slow growing.
Choose Planter.
Picking the right or appropriate planter is an important step. Dish gardens can be planted in just about any planter, but make sure you have a planter large enough (or small enough if not using a lot of plants) to support the ones you plan to use. It is helpful if it has drainagle holes, but not necessary if it is deep enough to hold a layer of gravel on the bottom.
Gather Supplies.
Make sure you have everything you need before beginning. Three plants that we used are Peace Lily, Dracaena and Ivy Specialty "My Heart". You wouldn't want to stop halfway through to get something with potting soil all over you.
Proper Drainage.
To ensure the life and success of your dish garden, proper drainage is critical. Pieces of broken pottery or rocks should cover the hole(s) to prevent soil from washing out and roots from sitting in water for too long.
Potting Soil.
Cover the bottom of the planter with a good layer of potting soil. Then continue to add more soil until it is high enough so that when you set the plants in place, their soil level will be about 1/2" below the rim of the planter.
Remove the Pots.
Plants are easily removed from their pots by placing your hand around the base of the plant and tipping slightly upside down. Then gently ease the plant out of the planter, leaving the roots alone. In normal planting you would loosen the roots at this point, but since slow growth is desired for a dish garden, leave roots untouched. Remove the pots from two to three plants at a time, starting with the tallest one first.
Design Placement.
Arrange the dish garden plants in line with how it will be looked at. If it will be looked at from all sides, the tallest plant may be best placed in the middle with the others around it. If it will be seen only from the front, tall plants may be best placed in the back. But don't worry, there is no proper way to design a dish garden, it should be an expression of you and what you like.
Place Plants.
When you are sure you know where you want each plant, place them into the dish garden. Get the plants into the exact position you like, and make any changes you need to (depending on where it will face.)
Fill With Soil.
Once the plants are in the proper position, secure that placement by putting more potting soil around each plant. Keep adding more potting soil as needed to fill in any empty areas.
Pack The Soil.
With the tips of your fingers, gently pack the soil. You pack by pushing the soil down around the plants evenly. Check around each plant and make sure enough soil is there. If not, add a bit more soil and pack it down.
Water It All.
With room temperature water, get in around the base of the plants and pour water over the soil of the entire dish garden. Don't over wet it, but give it a good drink. And be sure to not get the leaves wet--just the soil.
Decoration.
Adding ceramic figures, mini wheelbarrows, decorative rocks or Spanish moss can really bring out the beauty and add that personal touch.
Finished Product.
Placing your completed dish garden where it will receive the correct amount of light for your chosen plants is very important. If your plants requuire medium light (indirect or curtain/blind filtered) place by a window with blinds.
ENJOY WATCHING YOUR GARDEN DISH GROW!

Mount Apo Climb Guide

Conquer Mt. Apo, tallest peak in the Philippines at 9,691 feet above sea level, the mightiest upward surge of a long mountain range extending from Cotabato, Davao del Sur and Davao City to Agusan and Misamis Oriental in Northern Mindanao.
The volcanic peak Apo, meaning "grandfather", dominates a vast area of 72,796 hectares where natural wonders lure outdoor enthusiasts to trek through this tribal god's domain and conquer this towering peak.
From the jump-off point at Lake Agko, 3,937 feet above sea level, the trail winds up the canyon of the swift-flowing Marbel River over rocks and boulders, jumping from stone to stone for a total of 13 crossings.
Along the way trekkers will see an exotic display of nature at its best -- lush tropical forest dotted with hot and cold springs; the crystal clear and the boiling blue mountain lakes; hidden waterfalls cascading with thunderous roar; sulfur craters; orchids and wild flowers; monkey-eating eagles; the soul-refreshing symphonies of cicadas and God's littlest creatures, and all -- truly an exceptional display of nature in its primeval state.
Bright, dainty wildflowers and orchids clash with the forest green; golden fields of "udand-udang" -- flower-flocked meadowlands, are a welcome sight as the tiny flowers nod their heads in the dazzling sunlight.
There are miniature as well as giant pitcher plants, cinnamon trees and huge centuried and moss-covered trees of darkly-cooled, sunshielded fern forests.
Towards the summit is Lake Venado hidden among the mountain fastness at about 8,000 feet above sea level. Its crystal-clear water mirrors the twin peaks of Mt. Apo.
At the peak linger awhile and take a deep breath. You may even shout to your heart's content as many past conguerers of Mt. Apo often did. But to complete your conquest , run westward and up towards the summit overlooking the the town of Kidapawan. From there you can view the vastness and wide expanse of Mindanao. From that point also you will see and realize how lowly you once had been.
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Getting There
Kidapawan is on the main highway between Davao City and Cotabato City approximately 3-hours by bus from either direction. Comfortable aircon buses run in both directions and charge about P60 one-way.
At Kidapawan, take a tricycle (motorcycle w/ sidecar) to the Kidapawan Tourism Council at the Museum Bldg., JP Laurel St., for registration and briefing. The registration fee is P20 for Filipinos and P50 for foreigners and includes a Certificate of Climb.
Jeepneys and buses ply the 1-hour route between Kidapawan and Ilomavis and charge about P30. Groups may want to charter a jeepney for approx. P500 and arrange to be picked up. Regular jeepneys may not go all the way to Lake Agko which is 5-km and 1500 feet up a steep road from Ilomavis. The Philippine National Oil Company operates a geothermal plant near Lake Agko and it's possible to hitch rides if you don't mind riding in the back of a dump truck.
Porters/guides can be hired at the Lake Agko Campsite. This is also the home of Aurelio Ayag the president of the local guide association. The porterage fee is P100/day if meals are provided or P120 without.

Suggested Trek Schedule
DAY 1 1000 Registration & Briefing - Kidapawan Tourism Council Office. 1100 Free Time (Climbers may buy additional provisions for the trek). 1200 Lunch. 1300 Take jeepney to Ilomavis and Lake Agko. Arrange for porters. Camp overnight.
DAY 2 0600 Breakfast. 0700 Start hike up the Marbel River. 1000 Arrive at Mainit Hot Springs. Take side trip to view waterfall. Take early lunch and fill water bottles. 1100 Start climb towards Lake Venado. Watch for wild monkeys high in the trees. 1500 Arrive at Lake Venado. Setup camp along shore.
DAY 3-4 0500 Early breakfast. 0600 Trek to the summit taking only water and snacks. Earlier "flashlight" climbs can be attempted. 0830 Arrive at summit. Explore the summit crater. 0930 Start back for Lake Venado. 1130 Arrive at Lake Venado. Lunch. Break camp. 1200 Start descent. 1530 Retrace steps down the Marbel River. 1700 Reach Lake Agko Campsite. Take jeepney back to Kidapawan or camp overnight at Lake Agko after soaking tired muscles in the hot pool.

For your information, Contact:

1. Kidapawan Tourism Council
Kidapawan museum Bldg.
J.P. Laurel St. Kidapawan, Cotabato
Tel. 818-31
2. Office of the Municipal Mayor
Kidapawan, Cotabato
Tel. 816-04
3. Department of Tourism
Regional Office XII, Lacoto Bldg.
Sinsuat Ave., Cotabato City
Tel. (064) 211110

Regional Office XI
Door No. 7 Magsaysay Park Complex
Sta. Ana District 8000 Davao City
Tel. (82) 221-0070; 221-6955

Climber's Responsibilities

From "Ecotourism in the Philippines" by Carlos M. Libosada, Jr., Bookmark, Inc., Manila, 1998.
If there is an established trail, walk in a single line and avoid creating new trails. Widening of such and formation of new ones can damage the soil and kill the plants crossing the paths of hikers.
Do not take anything from the forests as souvenir. If each climber would bring home one souvenir, the future climbers may be left with nothing but ugly remains of a once-beautiful place.
Avoid disturbing wildlife. Many species of animals become stressed due to disturbance by man.
Never leave garbage along the trail or at the campsite. Oftentimes, the local communities do not have well-managed waste disposals, so it will be better to bring the garbage to the cities for proper disposal.
For human waste, each climber can dig his own "toilet", about six inches deep, and cover it with soil afterwards. Common latrines are proven to be bad because the soil cannot break down concentrated amounts of waste in reasonable time; it would be much better to bring along waste treatment gear to bring down the wastes back to the cities for proper disposal.
Bring along camping equipment like stoves to minimize the use of forest materials (like wood for cooking). In some cases, the only resources available are almost irreplaceable.
Do not bathe or wash dishes along rivers. The people downstream may be using the water for drinking purposes. Do the washing or bathing about twenty feet (make that 100 ft.) from the river bank. A more acceptable bathing practice is to do it without using soap.
Before traveling to a foreign culture or to an isolated village, it is best to learn the locals' culture to avoid embarrassing situations, both to the visitors and to the hosts.
Be sensitive to the values of the local people. Tourists may bring culture shock to the villagers and may alter the basic values of the population.
Abandon the old practice of digging trenches at the side of tents of campsites. Doing this leaves permanent damage to the environment.
Do not buy souvenir items made from rare animal or plant species or questionable sources.
Find out the maximum capacity of the trekking area before going to prevent over-crowding and to minimize the impacts on the environment.
Always register with the municipal or barangay (village) or park office or leave the names and number of the trekkers to any local official at the jump-off point. Tell them the date the group is expected to return so that emergency measures can be adopted the soonest possible time in case of accident.
Avoid giving money or token candies to the children in areas visited. The practice will ultimately affect the local children's set of values and condition them that each hiker is a source of easy money.
Make sure that health measures are taken into account in order to avoid disease transfer between the visitors and the locals.
If no one is familiar with the destination, always hire a guide. It saves time and lessens the probability of accidents.

Source: Bundok Philippines

Mount Apo

Mount Apo is a large stratovolcano on the island of Mindanao in the Philippines. It is the highest mountain in the country and overlooks Davao City, a few kilometres to the northeast. Its name means "master" or "grandfather". Apo is flat topped, with three peaks, and is capped by a 500 m wide volcanic crater containing a small crater lake. It is a source of geothermal energy, but the date of its most recent eruption is unknown, and none are verified in historic times.
Mount Apo is one of the most popular climbing destinations in the Philippines, and the summit is easy to reach. It was first climbed on October 10, 1880 by a party led by Don Joaquin Rajal.

Facts about Badminton

Here are some Facts about Badminton that you may not know yet and may find it interesting.

- The official game of Badminton was born in a stately home in Gloucestershire, England, home of the Duke of Beaufort.
- Badminton is the Fastest Racket Sport with shuttle clocking speed in excess of 200 mph.
- The best shuttlecocks are made from the feathers from the left wing of a goose.
- The International Badminton Federation (IBF) was founded in 1934 with nine members and now has over 150 members.
- The IBF is now headquartered in Kuala Lumpur, Malaysia.
- Badminton was introduced into USA in the 1890s and became popular in the 1930s.
- Badminton is the second most popular sport in the world, after soccer.
- Badminton is an Olympic Sport played first in the 1992 Olympic Games in Barcelona.
- More than 1.1 billion people watched the 1992 Olympic Badminton competition on television.
- Only 3 countries have won the Thomas Cup since it's inception in 1948: Malaysia, Indonesia and China.
- Only 4 countries have won the Uber Cup since its inception in 1956: USA, Japan, China and Indonesia.

Badminton Shoes

A good pair of Badminton Shoes must provide good grip, cushioning and some flexibility at the forefoot.
Never wear jogging shoes to play badminton. These shoes have thicker soles and lack the stability needed for badminton. You might end up twisting your ankles.
If you want to get a good grip from your badminton shoes, only wear it on badminton courts. Do not wear it for jogging or any other activities. Once the grip is gone, the shoes will not be effective on court anymore.
Reserve it solely for Badminton purposes.
When selecting the size, leave a space about a thumb's width from the tip of your big toe to the tip of the shoes. This will allow some room for your feet to move inside your shoes after wearing sports socks.
If your heels and knees start to hurt every time you land heavily on the floor after jumping, it means that the cushioning of your shoes has worn off.
Although your shoes may still look new, it may be time to change them. If you want them to last longer, you may have to change the insole.
To protect your heels, it would be wise to invest in a good pair of heel cups. While they may be expensive, they are certainly worth it as they can save you from a lot of pain.
Heel cups can also help to prolong the life span of your Badminton Shoes. If you decide to invest in them, get a good pair that comes with a life-time guarantee.
Source: Badminton Information.com

Badminton Rackets

It shall not exceed 680mm in overall length and 230 mm in overall width.
So how to choose a Badminton Racket that suits you most?
With so many selections out there, indeed it can be very confusing. Let me share with you my experience in choosing one...
Don't be overly economical. The lower priced rackets are usually quite heavy because they are made of cheaper material. You will tend to use more arm movements rather than your wrist to hit the shuttle if your wrist muscle is not strong enough.
This will lead you to develop bad habits.
Heavier rackets are mostly preferred by players who have much stronger wrists and can therefore make use of the weight of the racket to extract more power from it. So unless you are in this category, I would suggest you purchase one that is not too heavy.
The weight should not exceed more than 100 grams.
A majority of racket manufacturers use 1U, 2U, 3U, 4U to indicate the weight of the racket, 1U being the heaviest and 4U the lightest. The weight of high quality rackets range from 83 grams to 100 grams.
Most racket manufacturers provide four grip sizes. In Japan, they range from G2, G3, G4 to G5 where G2 is the biggest size and G5 is the smallest size. In some countries, the opposite applies. Some brands go by small, medium and big sizes.
Choose a grip size that you feel comfortable with. Generally, attacking players prefer bigger grips as they need to hold the racket more tightly to generate power.
Players who like to rally and make use of deception usually prefer a smaller grip so that the racket is easier to turn in their hands.
Buy a head-cover with your racket, and use it whenever you are not playing. Remember not to store your racket close to the central heating radiators, or leave it exposed to sunlight inside a car.
Treat your Badminton Racket with respect at all times.
Go to a reputable shop which specializes in sports rackets. If possible, try out a few before buying. We have some good quality rackets here at great prices, check it out!
Whenever you are in doubt, you can always ask an experienced player for advice.

Common Badminton Injuries

Badminton Injury does occur to a player when they are not properly warmed up or their techniques are not correct.
It also happens when fatigue kicks in after playing or training for too long. Also there are times when you don't really know what hit you.So I think it is good that you understand the few common badminton injuries in case you are unlucky and injured yourself. However, you should always seek professional medical advice if that happens.

Acute Badminton Injuries
Ankle SprainThis is a common badminton injury, usually accidental. It may occur when the athlete steps on his partner's foot and land with a plantar flexed, inverted and supinated foot. Most sprains occur on the lateral ligament complex, a group of ligaments on the outside of the ankle. It will result in a painful swelling in the outer aspect of the ankle, usually causing a partial or total rupture of one or more ligaments.
Apply RICE (Rest, Ice, Compress, Elevate) to reduce swelling. It may also result in other complications eg. fracture, tendon injuries and loss of proprioceptive control. It may take days to a few months to heal with adequate rehabilitation.
Meniscus Tear
Normally caused by a sudden twisting movement of the knee during footwork resulting in the tear of the meniscus. There will be pain in the joint-line of the knee, mild swelling and unable to flex or extend the leg in full. It may be having accompanying collateral or cruciate ligament injury.
Muscle Strain
Sudden explosive loading of a muscle resulting in rapid contraction of muscle fibers like a sudden overhead smash. It may result in the disruption of muscle fibers and will cause muscle pain, swelling, bruising and lost of function (depending on severity) eg. Hamstring strain, gastrocnemius strain, adductor strain, quadratus lumborum/ lumbocostal strain.
Overuse Badminton Injuries
Lateral Epicondylitis (Tennis Elbow) A chronic overuse injury due to repetitive backhand flicks, over tension of strings, change of grip size, poor recovery and stretching. It will result in pain in the lateral epicondyle and common extensor tendon.
Having the correct techniques and proper grip sizing is important to prevent this type of badminton injury. It is also important that you do not advance too quickly to a higher level or increase the intensity of play. Adequate rest is the best option of cure.
Medial Epicondylitis (Golfer's Elbow)
An acute or chronic overuse injury due to repeated wrist flicks, with inadequate recovery of the common flexor tendons. Pain will occur at the medial epicondyle. You can treat it with tape, tennis elbow guard, manual therapy and stretching.
Shoulder Injuries
Very common in Badminton as this game involves a lot of overhead shots. Normally caused by problems or damage on the rotator cuff.
Patellar Tendonitis (Jumper's Knee)
A chronic overuse injury due to repetitive jumping on hard surface with poor footwear. There will be pain in the front of the knee( just below the patella). It may seem resolved initially after warming up but it'll be aggravated by a sudden increase in intensity and frequency of jumping. It may result in tendon rapture and may involve other structures: example plica, femoral condyle. Adequate rest is the best option of cure.
Achilles Tendinopathty
A chronic degenerative change of the Achilles tendon due to repetitive jumping and pushing off, poor recovery, warm up and stretching. There will be pain and swelling in the Achilles tendon. It may result in the rupture of tendon. (explosive jumping)
Sacroiliac Joint Dysfunction
A chronic low backache caused by anatomic anomaly, inadequate abdominal and lumbo-pelvic muscle control (core stability). It can be prevented with stability and coordination exercises of local and global muscles (abdomen, diaphragm, back pelvic floor and gluteal). Please refer to doctor for full evaluation on this badminton injury.
CrampsA sudden, tight and intense pain caused by a group of muscle locked in spasm due to excessive fluid loss, excessive heat gain, fatigue and inadequate muscle recovery and heredity. This badminton injury usually happens in the player's leg area. Treatment should include straightening of the leg and gentle massage. Also drink as much fluid as you can in between intervals.
AbrasionsSuperficial loss of skin due to contact with floor or mat. This is a common badminton injury as you fall to the ground to retrieve a shot. Clean the wounds thoroughly to prevent infections.
Blisters
Fluid filled space under the skin caused by direct contact with hard surface. Occur mostly on the heels and toes and at times on the hands. It may lead to infection if untreated. Clean the area before pricking the blister to drain the fluid. Then leave the skin in place and cover with gauze.No matter how safe conscious you are, there are still risks of getting the above badminton injuries. You should always consult a doctor or a
physician. If the injury is not that severe, taking adequate rest would be your best option.

22 October 2008

STEP - NSDC

Students Technologists and Entrepreneurs of the Philippines -
National Skills Development and Competition

November 19 - 24, 2008
Teachers Camp, Baguio City

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