I had a severe back pain for 4 days and promised myself not to carry weights more than I can bear. It was not a joke being immobile for how many days suffering from sleepless nights and staying home or lying down almost the whole day. While at home, books would be my partners to enlighten me or lighten my load, the back pain problem. Next time, I hope this will not happen again to me , or else with anybody else. So here are some prevention tips:
" Maintain your back's strength and flexibility with daily exercise.
Never carry a heavy bag in one hand or on one shoulder. Divide the contents between two bags, held one on each side. Better still, carry a backpack (use both straps), or sling a long-handled bag over the opposite shoulder. (This is what my sister Jenny does whenever she travels, the weight must always be balanced on both shoulders. Indeed she has no back pain though she travels a lot with heavy backpacks).
To lift a heavy object, get as close to the object as possible, bend your knees, then lift by straightening your knees while keeping your back as straight as you can.
Don't twist your back while holding something heavy; move your feet to turn your whole body instead.
Sit with your back straight, making sure that your lower back is well supported. When driving, recline the seat to increase the thigh-to-trunk angle.
Wear comfortable shoes with good support that will not cause an abnormal gait. Placing orthotics prescribed by a podiatrist in the shoes can often reduce back strain.
If you work for long hours at a computer, make certain that you sit correctly. Use a footrest if you can't place your feet flat on the floor.
Never stoop to do a ground-level job, such as weeding in the garden. Kneel instead.
Check that your mattress is firm enough to support your back, but not overly hard. If it is too soft, you can make it firmer by placing a board between the mattress and base.
- Reader's Digest, Curing Everyday Ailments the
Natural way, 2000
Friday, October 31, 2008
Stress management
As an accountant, I normally meet deadlines for tax payments and monthly reports. When clients call me about internal tax problems , my heart beats fast and taking anti-hypertensive drugs or betablockers calm me down. Reading books about how to control these feelings is a great advantage. A big help..... so I want to share these stress-management strategies with you:
l. Relaxation - these include:
taking regular work breaks.....going on vacations.... enjoying hobbies.... doing breathing exercise... writing in a journal.... watching film comedies........ enjoying pets..... talking to friends................ praying or meditating.....soaking in a warm, scented bath..... visiting a SPA or beauty salon...
2. For balance and perspective - accept that you can change only your behavior, not that of others...... accept that you cannot have everything you want..... recognize what really matters. forgive yourself and others..... try to see stressful situations as opportunities..... learn to say no..... reject perfectionism....... resist negative thinking...... don't magnify or belittle problems.... accept the inevitable, meaning "accept the things you can no longer change".
3. Relationships - other people can reduce or bring on stress. Nurture intimate relationships. Improve your communication skills. Recognize other people's feelings and separate them from your own. Deal with relationship problems. Keep in touch with friends. Offer encouragement and support to those around you.
- Reader's Digest, Curing Everyday ailments the
natural way, 2000
l. Relaxation - these include:
taking regular work breaks.....going on vacations.... enjoying hobbies.... doing breathing exercise... writing in a journal.... watching film comedies........ enjoying pets..... talking to friends................ praying or meditating.....soaking in a warm, scented bath..... visiting a SPA or beauty salon...
2. For balance and perspective - accept that you can change only your behavior, not that of others...... accept that you cannot have everything you want..... recognize what really matters. forgive yourself and others..... try to see stressful situations as opportunities..... learn to say no..... reject perfectionism....... resist negative thinking...... don't magnify or belittle problems.... accept the inevitable, meaning "accept the things you can no longer change".
3. Relationships - other people can reduce or bring on stress. Nurture intimate relationships. Improve your communication skills. Recognize other people's feelings and separate them from your own. Deal with relationship problems. Keep in touch with friends. Offer encouragement and support to those around you.
- Reader's Digest, Curing Everyday ailments the
natural way, 2000
Herbs
And the Almighty said, "See, I have given you every herb that yields seed which is on the face of all the earth, and every tree whose fruit yields seed; to you it shall be for food.
"Also, to every beast of the earth, to every bird of the air, and to everything that creeps on the earth, in which there is life, I have given every green herb for food", and it was so.
These herbs were created for man to eat and likewise for animals too.
Then the Almighty saw everything that He had made, and indeed it was very good. So the evening and the morning were the sixth day (Genesis 1:29-31)
"Also, to every beast of the earth, to every bird of the air, and to everything that creeps on the earth, in which there is life, I have given every green herb for food", and it was so.
These herbs were created for man to eat and likewise for animals too.
Then the Almighty saw everything that He had made, and indeed it was very good. So the evening and the morning were the sixth day (Genesis 1:29-31)
True happiness....
Many people pursue such things as money, beauty or fame to make them happy only to find that happiness eludes them. But let me quote the following to you:
"True happiness......
l. Happy are those who know they are spiritually poor; the Kingdom of Heaven belongs to them!
2. Happy are those who mourn; The Heavenly Father will comfort them!
3. Happy are those who are humble; they will receive what the Almighty has promised!
4. Happy are those whose greatest desire is to do what the Almighty requires; He will satisfy them fully!
5. Happy are those who are merciful to others; The Almighty will be merciful to them!
6. Happy are the pure in heart; they will see the Almighty Father!
7. Happy are those who work for peace; The Almighty will call them His children!
8. Happy are those who are persecuted because they do what the Almighty requires; the Kingdom of heaven belongs to them!
9. Happy are you when people insult you and persecute you and tell all kinds of evil lies against you because you are my followers. Be happy and glad, for a great reward is kept for you in heaven. This is how the prophets who lived before you were persecuted."
- The Sermon on the Mount - Matthew 5:3-11
"True happiness......
l. Happy are those who know they are spiritually poor; the Kingdom of Heaven belongs to them!
2. Happy are those who mourn; The Heavenly Father will comfort them!
3. Happy are those who are humble; they will receive what the Almighty has promised!
4. Happy are those whose greatest desire is to do what the Almighty requires; He will satisfy them fully!
5. Happy are those who are merciful to others; The Almighty will be merciful to them!
6. Happy are the pure in heart; they will see the Almighty Father!
7. Happy are those who work for peace; The Almighty will call them His children!
8. Happy are those who are persecuted because they do what the Almighty requires; the Kingdom of heaven belongs to them!
9. Happy are you when people insult you and persecute you and tell all kinds of evil lies against you because you are my followers. Be happy and glad, for a great reward is kept for you in heaven. This is how the prophets who lived before you were persecuted."
- The Sermon on the Mount - Matthew 5:3-11
Travel to Dumaguete City, Philippines
There is no direct flight from Davao City to Dumaguete City. A 45- minute ride from Davao via Cebu Pacific Air and another 3 hour ride to Liloan by bus then through fast craft for 15 minutes is the fastest way to commute before reaching the place. A "City of genuine friendship", that was the label I found along the Dumaguete highways while riding on a public utility vehicle bound for my sister's place in Upper Cantil-E. Strangers we were (my son traveled with me) but true to its label, Dumaguete people were indeed warm and friendly with their radiant smiles and hospitality.
The city is known for one of its best universities (Silliman University), best waterfalls and resorts . Valencia is one of the places to remember with lots of lanzones trees and very cold temperature even at daytime which reminded me of Baguio City, the City of Pines in Luzon and also Masara, Compostela Valley where I grew up.
To travel by sea (Ocean Ferry) is the cheapest way to travel back to Davao City (from Dumaguete to Cagayan de Oro City). You may catch the first trip through a Luxury liner (Rural Transit) in Cagayan de Oro at 1:30 a.m. via Bukidnon for another long travel , 6 hours at least bound for Davao City.
The city is known for one of its best universities (Silliman University), best waterfalls and resorts . Valencia is one of the places to remember with lots of lanzones trees and very cold temperature even at daytime which reminded me of Baguio City, the City of Pines in Luzon and also Masara, Compostela Valley where I grew up.
To travel by sea (Ocean Ferry) is the cheapest way to travel back to Davao City (from Dumaguete to Cagayan de Oro City). You may catch the first trip through a Luxury liner (Rural Transit) in Cagayan de Oro at 1:30 a.m. via Bukidnon for another long travel , 6 hours at least bound for Davao City.
Human death
Here are some points for us to ponder about death:
l. "Don't put your trust in human leaders; no human being can save you.
When they die, they return to the dust; on that day all their plans come to an end ( Psalm 146:3-4).
2. "For the living know that they will die;
But the dead know nothing, and they have no more reward,
For the memory of them is forgotten.
Also their love, their hatred, and their envy have now perished;
Nevermore will they have a share
In anything done under the sun (Ecclesiastes 9:5-6) .
3. "In the sweat of your face you shall eat bread
Till you return to the ground,
For out of it you were taken;
For dust you are,
And to dust you shall return (Genesis 3:19).
4. "Do not marvel at this; for the hour is coming in which all who are in the graves will hear His voice and come forth - those who have done good, to the RESURRECTION OF LIFE, and those who have done evil, to the resurrection of condemnation. (John 5:28-29)"
l. "Don't put your trust in human leaders; no human being can save you.
When they die, they return to the dust; on that day all their plans come to an end ( Psalm 146:3-4).
2. "For the living know that they will die;
But the dead know nothing, and they have no more reward,
For the memory of them is forgotten.
Also their love, their hatred, and their envy have now perished;
Nevermore will they have a share
In anything done under the sun (Ecclesiastes 9:5-6) .
3. "In the sweat of your face you shall eat bread
Till you return to the ground,
For out of it you were taken;
For dust you are,
And to dust you shall return (Genesis 3:19).
4. "Do not marvel at this; for the hour is coming in which all who are in the graves will hear His voice and come forth - those who have done good, to the RESURRECTION OF LIFE, and those who have done evil, to the resurrection of condemnation. (John 5:28-29)"
How do we pray....
In Luke 11:1 to 4 (The Holy Bible, The New KJV), 1983), one of the Messiah's disciples asked Him to teach the disciple how to pray and He answered:
When you pray, say:
Our Father in heaven,
Hallowed be Your name.
Your kingdom come.
Your will be done
On earth as it is in heaven
Give us day by day our daily bread.
And forgive us our sins,
For we also forgive everyone who is indebted to us.
And do not lead us into temptation,
But deliver us from the evil one."
An additional verse about praying:
"But you, when you pray, go into your room and when you have shut your door, pray to your Father who is in the secret place; and your Father who sees in secret will reward you openly.
But when you pray, do not use vain repetitions as the heathen do. For they think that they will be heard for their many words.
"Therefore do not be like them. For your Father knows the things you have need of before you ask Him.
When you pray, say:
Our Father in heaven,
Hallowed be Your name.
Your kingdom come.
Your will be done
On earth as it is in heaven
Give us day by day our daily bread.
And forgive us our sins,
For we also forgive everyone who is indebted to us.
And do not lead us into temptation,
But deliver us from the evil one."
An additional verse about praying:
"But you, when you pray, go into your room and when you have shut your door, pray to your Father who is in the secret place; and your Father who sees in secret will reward you openly.
But when you pray, do not use vain repetitions as the heathen do. For they think that they will be heard for their many words.
"Therefore do not be like them. For your Father knows the things you have need of before you ask Him.
The Seven Positive Attitudes
The author of "Men, Women and Relationships" Dr. John Gray has this to say:
There are seven basic emotional needs or attitudes that are essential to creating
a truly loving and emotionally supportive relationship:
Love
Caring
Understanding
Respect
Appreciation
Acceptance
Trust
There are seven basic emotional needs or attitudes that are essential to creating
a truly loving and emotionally supportive relationship:
Love
Caring
Understanding
Respect
Appreciation
Acceptance
Trust
Psalm 104, blessings here and there.
This is a portion of Psalm 104 which I read at 4 this morning as part of my early morning praises to the wonderful Creator :
"You have set the earth firmly on its foundations, and it will never be moved.
You placed the ocean over it like a robe, and the water covered the mountains.
When you rebuked the waters, they fled; they rushed away when they heard your shout of command. They flowed over the mountains and into the valleys, to the place you had made for them. You set a boundary they can never pass, to keep them from covering the earth again. You make springs flow in the valleys, and rivers run between the hills, they provide water for the wild animals; there the wild donkeys quench their thirst. In the trees near by, the birds make their nests and sing.
From the sky you send rain on the hills, and the earth is filled with your blessings. You make grass grow for the cattle and plants for us to use, so that we can grow our crops and produce wine to make us happy, olive oil to make us cheerful, and bread to give us strength."
Praise the Almighty Heavenly Father, oh, my soul!
"You have set the earth firmly on its foundations, and it will never be moved.
You placed the ocean over it like a robe, and the water covered the mountains.
When you rebuked the waters, they fled; they rushed away when they heard your shout of command. They flowed over the mountains and into the valleys, to the place you had made for them. You set a boundary they can never pass, to keep them from covering the earth again. You make springs flow in the valleys, and rivers run between the hills, they provide water for the wild animals; there the wild donkeys quench their thirst. In the trees near by, the birds make their nests and sing.
From the sky you send rain on the hills, and the earth is filled with your blessings. You make grass grow for the cattle and plants for us to use, so that we can grow our crops and produce wine to make us happy, olive oil to make us cheerful, and bread to give us strength."
Praise the Almighty Heavenly Father, oh, my soul!
Thursday, October 16, 2008
Gratitude
Out of our same mouths, come blessings and curses. Although we praise the Creator for the blessings we receive each day , at the same time we intentionally say demeaning words to our neighbors or people we meet daily. Our words are too many that we make mistakes and continue sinning through the words that we utter. Too many words, too many mistakes, too many mistakes, too many sins, and we must feel sorry for them and should try not to do them again.
It takes time for the seed to grow and become a plant or a tree and bear fruits. It takes time for the farmer to harvest the fruits of his labor. Everything takes time before the fruits reach us to satisfy our needs. But we are always thankful though our daily needs are wanting, the Creator has never failed us our daily physical food. Through this blog, I thank the Almighty Father for the land He has given us and for all the sustenance. To Him be the glory!
It takes time for the seed to grow and become a plant or a tree and bear fruits. It takes time for the farmer to harvest the fruits of his labor. Everything takes time before the fruits reach us to satisfy our needs. But we are always thankful though our daily needs are wanting, the Creator has never failed us our daily physical food. Through this blog, I thank the Almighty Father for the land He has given us and for all the sustenance. To Him be the glory!
Saturday, October 11, 2008
Feelings
How many of these feelings can you recall experiencing in the past week? How many have you expressed directly in words in the past week? How many have you felt but not expressed?
l. "I feel very angry."
2.. I'm annoyed."
3. "I'm bored."
4. "I'm excited!"
5. "I'm simply delighted."
6."I'm happy right now."
7. "I feel content."
8. "I feel so relaxed."
9. "I'm upset."
Try sharing these feelings with the people closest to you. Don't expect to guess at anyone else's feelings, and don't make anyone else guess at yours. Within a personal relationship, important feelings simply must be expressed. For maximum peace of mind, improved relationships, and better physical and psychological health, your goal should be to express yourself openly and directly - unless for some reason it is not appropriate or desirable to do so.
l. "I feel very angry."
2.. I'm annoyed."
3. "I'm bored."
4. "I'm excited!"
5. "I'm simply delighted."
6."I'm happy right now."
7. "I feel content."
8. "I feel so relaxed."
9. "I'm upset."
Try sharing these feelings with the people closest to you. Don't expect to guess at anyone else's feelings, and don't make anyone else guess at yours. Within a personal relationship, important feelings simply must be expressed. For maximum peace of mind, improved relationships, and better physical and psychological health, your goal should be to express yourself openly and directly - unless for some reason it is not appropriate or desirable to do so.
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