10 Ways To Get A Good Sleep.

1. Listen to soothing music.

2. Set up a routine. Go to bed at the same time every night.

3. Read a book of your choice.

4. Do some light exercise.

5. Consider aromatherapy.

6. Shower before bed.

7. Don't eat sugar or caffeine before you sleep.

8. Try to avoid heavy meals before bedtime.

9. Don't face the clock while you try to sleep so it doesn't distract you.

10. Use breathing exercises to relax you.

13 Keys to a Healthy Diet

1. Eat plenty of high-fiber foods—that is, fruits, vegetables, beans, and whole grains. These are the “good” carbohydrates—nutritious, filling, and relatively low in calories. They should supply the 20 to 30 grams of dietary fiber you need each day, which slows the absorption of carbohydrates, so there’s less effect on insulin and blood sugar, and provides other health benefits as well. Such foods also provide important vitamins, minerals, and phytochemicals (plant chemicals essential to good health).

2. Make sure to include green, orange, and yellow fruits and vegetables—such as broccoli, carrots, cantaloupe, and citrus fruits. The antioxidants and other nutrients in these foods may help protect against developing certain types of cancer and other diseases. Eat five or more servings a day.

3. Limit your intake of sugary foods, refined-grain products such as white bread, and salty snack foods. Sugar, our No.1 additive, is added to a vast array of foods. Just one daily 12-ounce can of soda (160 calories) can add up to 16 pounds over the course of a year. Many sugary foods are also high in fat, so they’re calorie-dense.

4. Cut down on animal fat. It’s rich in saturated fat, which boosts blood cholesterol levels and has other adverse health effects. Choose lean meats, skinless poultry, and nonfat or low-fat or nonfat dairy products.

5. Cut way down on trans fats, supplied by hydrogenated vegetable oils used in most processed foods in the supermarket and in many fast foods.

6. Eat more fish and nuts, which contain healthy unsaturated fats. Substitute olive or canola oil for butter or stick margarine.

7. Keep portions moderate, especially of high-calorie foods. In recent years serving sizes have ballooned, particularly in restaurants. Choose a starter instead of an entrée, split a dish with a friend, and don’t order supersized anything.

8. Keep your cholesterol intake below 300 milligrams per day. Cholesterol is found only in animal products, such as meats, poultry, dairy products, and egg yolks.

9. Eat a variety of foods. Don't try to fill your nutrient requirements by eating the same foods day in, day out. It is possible that not every essential nutrient has been identified, and so eating a wide assortment of foods helps to ensure that you will get all the necessary nutrients. In addition, this will limit your exposure to any pesticides or toxic substances that may be present in one particular food.

10. Maintain an adequate calcium intake. Calcium is essential for strong bones and teeth. Get your calcium from low-fat sources, such as skim milk and low-fat yogurt. If you can't get the optimal amount from foods, take supplements.

11. Try to get your vitamins and minerals from foods, not from supplements. Supplements cannot substitute for a healthy diet, which supplies nutrients and other compounds besides vitamins and minerals. Foods also provide the "synergy" that many nutrients require to be efficiently used in the body.

12. Maintain a desirable weight. Balance energy (calorie) intake with energy output. Exercise and other physical activity are essential.

13. If you drink alcohol, do so in moderation. That is one drink a day for women, two a day for men. A drink is defined as 12 ounces of beer, 4 ounces of wine, or 1.5 ounces of 80-proof spirits. Excess alcohol consumption leads to a variety of health problems. And alcoholic beverages can add many calories to your diet without supplying nutrients.

PANTALAN

Leopard was released.. (Mac OS X Leopard)

Mac OS X version 10.5 “Leopard” is the sixth major release of the Mac OS X operating system for Apple’s Mac line of personal computers, and is the successor to Mac OS X v10.4 "Tiger". Leopard was released on October 26, 2007, and is available in two variants: a desktop version suitable for personal computers, and a server version, Mac OS X Server. Apple offers a reduced-cost upgrade to people that purchase new Apple computers between October 1, 2007 and December 29, 2007 that do not already have Mac OS X v10.5 pre-installed or a Leopard upgrade DVD included.

According to Apple, Leopard contains over 300 changes and enhancements, covering core operating system components as well as included applications and developer tools. Leopard introduces a significantly revised desktop, with a redesigned Dock, Stacks, a semitransparent menu bar, and an updated Finder that incorporates the Cover Flow visual navigation interface first seen in iTunes. Other notable features include support for writing 64-bit graphical user interface applications, an automated backup utility called Time Machine, support for Spotlight searches across multiple machines, and the inclusion of Front Row and Photo Booth, which were previously only included with some Mac models.

Apple missed Mac OS X v10.5’s release time frame as originally announced by Apple CEO Steve Jobs. When first discussed in June 2005, Jobs had stated that Apple intended to release Leopard at the end of 2006 or early 2007. A year later, this was amended to "Spring 2007"; however on April 12, 2007, Apple issued a statement that its release would be delayed until October 2007 because of the development of the iPhone.

End-user features

Apple advertises that Mac OS v10.5 Leopard has 300+ feature

s, including:

• Back to My Mac, a feature for .Mac users that allows users to access files on their home computer while away from home via the internet.
• Boot Camp is included. It is a software assistant which has been available as a beta release download for Mac OS X v10.4 from Apple’s website since April 5, 2006. It assists in the installation of Windows XP or Windows Vista to a separate partition (or separate internal drive) on Intel-based Macs.
• Dashboard enhancements, including Web Clip, a feature that allows users to turn a part of any web page displayed in Safari into a live Dashboard widget, and Dashcode to help developers code widgets.
• New Desktop, comprised of a redesigned 3-D dock dock with a new grouping feature called Stacks.

• Dictionary can now search Wikipedia, and a dictionary of Apple terminology as well. Also included is the Japanese-language dictionary Daijisen, Progressive E-J and Progressive J-E dictionaries, and the 25000-word thesaurus "Tsukaikata no Wakaru Ruigo Reikai Jiten", "Tsukaikata no Wakaru Rui, all of which are provided by the Japanese publishe r Shogakukan.
• A redesigned Finder, with features similar to those seen in iTunes 7, including Cover Flow and a Source list-like sidebar.
• Front Row has been reworked to closely resemble the interface used by the Apple TV.
• iCal calendar sharing and group scheduling as well as syncing event invitations from Mail. The icon also reflects the current date even when the application is not running. In Mac OS X v10.4, the icon would remain at July 17th until the application was run.
• iChat enhancements, including multiple logins, invisibility, animated icons, and tabbed chats, similar to features present in Pidgin, Adium and th e iChat plugin Chax; iChat Theater, allowing users to incorporate images from iPhoto, presentations from Keynote, videos from QuickTime, and other Quick Look features into video chats; and Backdrops, which are similar to chroma keys, but use a real-time difference matte technique which does not require a green or blue screen. iChat also implements desktop sharing, a feature previously available with Apple Remote Desktop.
• Mail enhancements including the additions of RSS feeds, Stationery, Notes, and to-dos. To-dos use a system-wide service that is available to all app lications.
• Network file sharing improvements include more granular control over permissions, consolidation of AFP, FTP and SMB sharing into one control panel, and the ability to share individual folders, a feature that had not been available since Mac OS 9.
• Parental controls now include the ability to place restrictions on use of the Internet and to set parental controls from anywhere using remote setup.
• Photo Booth enhancements, including video recording w ith real-time filters and blue-screen technology.
• Podcast Capture, an application allowing users to record and distribute podcasts. It requires access to a computer running Mac OS X Server with Podcast Producer.
• Preview adds support for annotation, graphics, e xtraction, search, markup, and size adjustment tools.
• Quick Look, a framework allowing documents to be viewed without opening them in an external application.

  

• Safari 3, which includes Web Clip, is included.
• Sherlock, a search software included in Mac OS since OS 8.5, is no longer included.
• Spaces, an implementation of "virtual desktops" (individually called "spaces"), allows multiple desktops per user, with certain applications and windows in each desktop. Users can organize certain Spaces for certain applications (e.g., one for work-related tasks and one for entertainment) and switch between them. Exposé works inside Spaces, allowing the user to see at a glance all desktops on one screen.) Users can create and control up to 16 spaces, and applications can be switched between each one, creating a very large workspace.
• Spotlight incorporates additional search capabilities such as Boolean operators, as well as the ability to search other computers (with permissions).
• Time Machine, an automated backup utility which allows the user to restore files that have been deleted or replaced by another version of a file.
• Universal Access enhancements: significant improvements to applications including VoiceOver, along with increased support for Braille, closed captioning and a new high‐quality Speech synthesis voice.

System requirements

Apple states the following basic Leopard system requirements, although, for some specific applications and actions (such as iChat backdrops) an Intel processor is required:

• Processor must be any Intel, PowerPC G5 or G4 (at least 867 MHz or faster)
• DVD drive (for installation of the operating system)
• At least 512 MB of RAM (additional RAM (1 GB) is recommended for development purposes)
• At least 9 GB of disk space available

Unlike Mac OS X v10.4, Leopard was not released in separate versions, but instead consists of one universal release that runs on either processor. Leopard drops support for slower G4 and all G3 processors.

source: Wikipedia

Annoying, Destructive, Etc.

VIRUS, WORM, TROJAN HORSE

What is a Virus?

A virus is a manmade program or piece of code that causes an unexpected, usually negative, event. Viruses are often disguised games or images with clever marketing titles such as "Me, nude."

What is a Worm?

Computer Worms are viruses that reside in the active memory of a computer and duplicate themselves. They may send copies of themselves to other computers, such as through email or Internet Relay Chat (IRC).

What is a Trojan Horse?

A Trojan horse program is a malicious program that pretends to be a benign application; a Trojan horse program purposefully does something the user does not expect. Trojans are not viruses since they do not replicate, but Trojan horse programs can be just as destructive.

Many people use the term to refer only to non-replicating malicious programs, thus making a distinction between Trojans and viruses.

Finally an Office-killer that doesn't leave you at the mercy of the internet

Online word processors won't go mainstream until they backup your precious files offline as well.

To be honest your documents are probably safer in the cloud than they are on your desktop, as long as you can get to them. That's not too much of a problem when you're at your desk, but it could get ugly once you're on the road.

Do you really want to be reliant on your mobile internet connection to access critical files? Remember I'm talking about Australia, where free wifi is relatively rare and mobile data is expensive (often with limited coverage). Enter Live Documents, a Microsoft Word plugin that offers the best of both worlds.

Live Documents lets you work on documents on your desktop in Microsoft Word, Excel or PowerPoint, but then automatically back them up to the web. You can then sit down at any computer connected to the internet, login to Live Documents through a web browser and continue working on your documents. Next time you're back at your own computer, it will download the latest version of your documents from the website so you can pick up where you left off.

Competing products such as Google Apps and ThinkFree Online are working on similar features for online office apps but, to my knowledge, they don't offer it yet. Lesser known Zoho Writer has just introduced an offline editing feature similar to Live Documents, but it doesn't yet allow you to create documents while offline.

Of course Live Documents isn't much of a Office-killer if it still requires Microsoft Word, but the creators (the people who brought us Hotmail) are reportedly working on a version for Open Office as well. Considering Open Office would meet the needs of your average user, Live Documents and Open Office could be a double punch that hits Microsoft where it hurts.

Announcement: To Batch '94

Guys, please give or post your suggestions here about our blog site.

I already changed the header of the site. If you have any comments, concerns and suggestions about the header, just email highschoolbatch1994@yahoo.com or post your comments and etc. here.

Be a part of this Blog site. REGISTER NOW. :-)

"REUNION"

This picture was taken during our reunion.
Forgot the date. :-)

source:

- I forgot if kinsa nag take picture ani.

From a friend:

I n Life you will realize that the people you meet have a purpose...
Some were put there to test you,
some would use you,
some would teach you,
and some would bring out the better if not the best in you...
Some may even cause you pain and heartache but one must learn to move on...
So let go of the people who can't treat you right and hold on to those who love you back and see your wroth!

St. John the Baptist Church, a historical landmark in Misamis Occidental

A PEACEFUL and tranquil town somewhere in Misamis Occidental marks a great historical impact in the whole of Misamis Occidental. It stood as witness to the battle and struggle of the early residents of Misamis Occidental and neighboring provinces.

The church of Saint John the Baptist in the municipality of Jimenez in Misamis Occidental was built in the early 1859 by a Recollect friar, Fr. Roque Azcuna.

This is one of the oldest churches in the Philippines and a look-alike church in Malolos, Bulacan -- the famous Barasoain Church. Indeed, it was known that the architect who designed the Barasoain Church is also the very same person who was instructed to design the St. John the Baptist Church in the municipality of Jimenez.

The materials used in building the church were coral stones, egg whites, lime and solid masonry. It measured 150 feet long, 10 feet wide, 50 feet high and a patio with clay bricks roofing.

Fr. Azcuna's works was continued by his successor, Fr. Jose Abad in 1886. It was during Fr. Abad's time that the floor, ceiling, and the beautiful altar was built. The posts that were eaten by termites were replaced by narra wood.

In 1891 until 1898, the church received the most beautiful adornments under Fr. Constancio Asencio. It was in 1894 that the famous pipe organ from Zaragosa Spain arrived, which was made by Roques Hermanos Constructores. The bell tower, a 19 meters high made of stones was built and in 1896 the clock bell that rings by itself every hour was installed on top of the center tower. Well-crafted icons and paintings adorned the church ceiling. It was done by Don Julio Sanz Cruzado from Bilbao, Spain.

On February 4, 1974, repair and restoration works of the church was started. And it was year 2000 that the National Commission on Culture and Arts declared it a National Treasure. The Program Conservation and Restoration of church mural and paintings was undertaken by the National Museum of the Philippines.

For more than a century, the church withstood the test of time. It is a living testimony of how our ancestors live their lives and their religious beliefs. It is also a sanctuary of religious relics, its beauty and antiquity survived the passing of time.

sources:
si Dr. Vernon N. ang nag picture ani. Nice picture Doc. :-)
http://sunstar.com.ph/static/cag/2006/07/20/life/st..john.the.baptist.church.a.historical.landmark.in.misoc.html