Mindanao Examiner Regional Newspaper July 3-9, 2017 by Mindanao Examiner Regional Newspaper

Lake Lanao, escape route ng ISIS sa Marawi

Malaysia tightens border security due to Sayyaf, Maute threats Z AMBOANGA CIT Y – Malaysia tightened its border security for fear that ISIS militants fighting security forces in the Philippines may escape the government offensive and slip into Sabah. It also included Abu Sayyaf chieftain and local ISIS leader Isnilon

Founded 2006

Hapilon, and jihadist militant Abdullah Maute on its wanted list along with other commanders Idang Susukan, Hatib Hajan Sawadjaan, Majan Sahidjuan and Salvador Muktadil – all implicated in cross-border kidnappings over the years, according to the Malaysian newspaper

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The Star. It said the tight security was ordered by the Eastern Sabah Security Command under Datuk Wan Abdul Bari Abdul Khalid, who also appealed to Malaysian citizens to stay vigilant and report suspicious persons to authorities. Continue on page 3

MARAWI CITY – Malaki ang posibilidad na hindi lamang si Abu Sayyaf chieftain Isnilon Hapilon - na siya rin lider ng local na ISIS - ang nakatakas sa Marawi City matapos na mabisto ang lagusan ng mga ito sa Lake Lanao. Ito ay matapos na maaresto ang isa umanong miyembro ng

ISIS na siyang nagdadala ng mga armas at bala at naglilikas ng mga sugatan mula sa Marawi. Hindi naman binanggit ng militar ang pangalan ng nadakip, subali’t patunay lamang ito na butas ang inilatag na kordon ng militar sa kapaligiran ng Marawi. Kinumpirma rin ito ni

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ARA WI CIT Y–D espite the thousands of ARAWI CITY Despite tr oops fighting the local ISIS gr oup troops group oup,, the militar y still failed to liber ate the besieged city tary liberate of M ar awi fr om militants who ar e holding Mar arawi from are about 240 hostages atholic pr iest. hostages,, including a C Catholic priest. The city is now in ruins, whose only wish is for the viobuildings in rubbles and lence to stop. tens of thousands of lives The military boasts of shattered by the fierce fight- killing nearly 300 militants, ing that has raged on for two but the fighting is not only months now. Still, peace is about propaganda. It is a elusive for many families battle to stop ISIS

radicalization of Muslims in Mindanao, a war that is just starting in Mindanao where new breeds of young militants will continue to carry on the struggle for freedom and self-determination in a land once under the rule of sultanates. Militants are holding Fr. Chito Suganob and dozens of civilians since May 23 after

they launched a daring raid in Marawi and now they wanted Cayamora and Ominta Maute -parents of ISIS leader Abdullah Maute - freed in exchange for the priest. The demand was reportedly relayed by Abdullah to a group of ulama sent by the government to talk to the militants. The Philippine military said it was not aware of a deal

offer by the local ISIS group. Brig. Gen. Restituto Padilla, a military spokesman, said they have no information about the demand. The Catholic Bishops’ Conference of the Philippines said it is up to the government to decide on the sensitive matter. But Justice Secretary Vitaliano Aguirre said the government does not negotiate with terrorists.

Lt. Col. Jo-Ar Herrera, ang spokesman ng 1st Infantry Division, at sinabi nito na sa Lake Lanao idinadaan ang mga bala at armas ng mga kalaban. Binansagan rin nitong “logistical and medical highway” ng ISIS ang Lake Lanao. Continue on page 2

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The militants also demanded that they be allowed to withdraw from Marawi. This was the same demand they made in May through Suganob who appealed on President Rodrigo Duterte to immediately withdraw thousands of soldiers from Lanao del Sur province. Continue on page 2

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ISIS fighting enters 2nd month Continued fr om page 1 from Manila flatly rejected the demand. Suganob made the appeal in a video that surfaced on Facebook and the 5minute clip went viral on social media. In the video, Suganob, the Vicar General of the Marawi prelature, said militants seized him, along with other church workers, including children and adults, mostly Christians, when members of the Maute group attacked the city. Behind the ruins of buildings destroyed in fierce clashes and the sound of sporadic gunfire, Suganob made an emotional appeal to Duterte to save all of them, saying, the militants are ready to die for their religion. He asked Duterte to stop military assaults, both in air and on the ground, and for security forces to quickly leave Marawi and Lanao del Sur, one of 5 provinces under

the Muslim autonomous region. Below is the transcript of Suganob’s appeal: “Mr. President, I was taken as a prisoner of war together with one MSU female professor – the Mindanao State University – two lady church workers, two male teachers of Dansalan College Foundation Incorporated and five female teachers of Dansalan College Foundation Incorporated, along with us are about 200 carpenters, household helpers, children and youth and ordinary Christian settlers and other Subanon tribes with us as captives and as prisoners of war. Mr. President, we are in the midst of this war, we are asking your help to please give what your enemies are asking for – this simply am not asking for anything just to withdraw your forces away from Lanao del Sur and Marawi City and to

stop the air strikes, your air attacks and to stop the canons. Mr. President, from out heart, please consider us. You know it is hard Mr. President from time to time we hear bursts of gunfire from the ground of your enemies, heavy firearms from your side, it’s hard. And Mr. President, we do not ask for anything, we just ask that you leave this place peacefully, do not give so much attack, the city in my background is ruined like this and Mr. President if you are in our place, you will really consider us because you’ll hear the outburst of gunfire and everything, bombs and canons. We are victims and Mr. President, if you have a good heart for us considering, Mr. President, about 240 prisoners of war are asking your good heart, please consider us, we want to live another day, we want live another month, we want to live few years, and

Lake Lanao, escape route ng ISIS sa Marawi

Continued fr om page 1 from Hindi naman masabi ni Herrera kung bakit hindi ito agad nadiskubre ng militar sa kabila ng libolibong mga sundalo na ipinadala sa Marawi. “We found out that this man... is the one facilitating the entry of ammunition. He is

also the person bringing wounded fighters from the main battle area toward the south of Lanao Lake. This is good news because we have now blocked this highwaym” ani Herrera. Sinasabing daan-daan pang mga jihadist ang nasa Marawi at nakikipaglaban

sa militar mula na lusubin nito ang lugar sa layunin makapagtayo ng isang lalawigan ng Islamic State. Iginigiit ng militar na halos 300 militants na ang kanilang napatay mula ng magsimula ang labanan nitong Mayo 23. (Mindanao Examiner)

in your heart, we know you can make something, they do not ask anything Mr. President after all this is their place give them the land and Mr. President, you are attacking from your heart, do not use violence because your enemies they are ready to die for their religion, they are ready to die and their laws will be followed in this place. Mr. President you are from Mindanao, you know the conflict in Mindanao, you know the problems and I hope Mr. President you

understand them. I am also saying these things Mr. President because you know the history; they have the right to live here, they have the right to their own laws be respected and Mr. President, you cannot use force because they have their commitments, they will die for this, they are ready to die for this, Mr. President we ask you please consider us, we are in the midst of war, we are victims, do not be happy Mr. President that we are the collateral damage of war,

we are already victims of heavy gunfire for seven days. Mr. President, if you want me to kneel before you just to have your heart in favor of our families, who are crying out there in different places, for our relatives and for those other 240, Mr. President we will do that. So Mr. President, I am asking you consideration.” There are no signs troops were pulling out from the city as clashes continue without let-up. (With a report from Rhoderick Beñez)

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Malaysia tightens border security due to Sayyaf, Maute threats Continued fr om page 1 from Hapilon and Maute were among a group of jihadist leader who occupied Marawi City in southern Philippines on May 23 in an effort to put up an Islamic State province in the restive Muslim region of Mindanao. Some of the jihadist leaders, including

Omar Maute and Malaysian Mahmud bin Ahmad had been reported killed in the clashes, although the military is yet to recover their bodies. Filipino security officials said Malaysian and other foreign militants are fighting the military in Marawi alongside the local

ISIS group. They claimed that security forces had killed over 200 militants, including dozens of foreign fighters, but troops recovered just about 45 bodies. At least 62 soldiers and about two dozen civilians were also killed in the violence that gripped the country and forced President

10 ISIS hostages, pinaslang sa Marawi

Duterte to declare martial law in Mindanao. The United States also sent a P-3 Orion spy plane to help the local military pinpoint hiding places of militants in Marawi. The military said at least 400 militants are still holed out in the besieged city and that 600 civilians remain

trapped in Marawi and this is on top of about 240 people, including a Catholic priest, being held by jihadists. Washington sent a small group of Special Forces soldiers to Marawi to help Filipino army commanders in intelligence gathering. Australia said it will

also deploy a pair of spy planes to help the Philippine government in defeating the local ISIS group. It fears that the radical influence of ISIS poses a serious threat to the security of the South East Asian and Asia-Pacific regions. ( With a report from Rhoderick Beñez)

REPUBLIC OF THE PHILIPPINES) CITY OF ZAMBOANGA ) s.s x----------------------------------------------x SUPPLEMENTAL AFFIDAVIT (Re; Discrepancy in Gender)

Makikita sa larawang ito mula sa ISIS website na AMAQ ang pagpaslang sa mga sibilyang bihag sa Marawi City. (Al Jacinto) ZAMBOANGA CITY – Sampung mga sibilyan na bihag ng local na ISIS sa Marawi City ang pinaslang ng mag jihadists at inilabas pa ito ng militant group sa AMAQ, ang website ng pinatatakbo ng Islamic State. Makikita sa dalawang video ang hiwalay na execution ng mga di-pa nakikilalang biktima at lahat ay pinagbabaril sa ulo habang nakaluhod at nakatali ang kanilang mga kamay sa likuran. Hindi sinabi ng AMAQ kung kailan naganap ang execution, ngunit ilan lamang ito sa maraming mga pagpatay ng ISIS sa kanilang bihag. Sa naturang video,

pawang naka-orange na kulay ang kasuotan ng mga bihag tulad ng ginagawa ng ISIS sa mga pinapaslang nito sa Syria. Ilang mga bihag pa ang pinugutan rin ng ulo ng mga jihadist sa ibat-ibang pagkakataon sa Marawi at kabilang rito ay mga Meranao o natibo ng nasabing lugar, ayon sa pahayag ng mga nakatakas na bihag. Hindi pa nagbibigay ng pahayag ang militar ukol sa naturang mga video at wala rin impormasyon ukol sa mga pangalan ng mga biktima. Bihag pa rin ng mga jihadists ang tinatayang 240 sibilyan, kabilang ang Katolikong pari na si Fr. Chito

Suganob. Naunang umapela noong nakaraang Mayo si Suganob kay Pangulong Duterte na i-pullout ang lahat ng mga sundalo sa Marawi at Lanao del Sur. Ang apela ay nakapaloob sa 5minutong video na inilabas rin ng AMAQ. Hindi pa tiyak kung ano ang kahahantungan ni Suganob at ng iba pang mga bihag, subali’t ayon sa militar ay ginagamit umano sila bilang mga “human shield” laban sa mga sundalo. Wala rin kasiguruhan ang buhay ng mga bihag dahil maging sa aerial bombardment ng militar ay maaari silang masawi. (Mindanao Examiner)

I, AL-QHADAR ADDIH IDON, of legal age, single, Filipino citizen with residence and postal address at Sta. Catalina, Zamboanga City, Philippines, after having been duly sworn to in accordance with law hereby depose and say; That I was born on April 26, 1994 at Patong-Patong, Talipao, Sulu, Philippines to the spouses Mariam S. Addih and Idon S. Mahalayam, both Filipinos; That this facts of birth was registered with the Office of the Civil Registrar in Talipao, Sulu under registry no. ___; That however in the said Certificate of Live Birth issued by the Office of the Civil Registrar in Talipao, Sulu (NSO copy) my gender erroneously appeared as FEMALE instead of MALE as evidenced by my other pertinent documents; That my correct gender is MALE; That having found out the discrepancy only recently, it is only now that this Birth Certificate if being supplemented by this affidavit; That I am executing this affidavit freely and voluntarily to attest to the veracity of the aforementioned facts and for whatever legal purpose this may serve; That further affiant sayeth naught. IN WITNESS WHEREOF, I have hereunto set my hand this 14th day of June, 2017 at Zamboanga City, Philippines. AL-QHADAR ADDIH IDON Affiant SUBSCRIBED AND SWORN to before me this 14th day of June, 2017 in Zamboanga City, Philippines.

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Trilateral maritime patrols to boost business confidence in ARMM

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ARMM renews call for Marawi evacuees to register for relief, rehab programs COTABATO CITY – The Autonomous Region in Muslim Mindanao (ARMM) has reiterated ts call for evacuees to register using the Disaster Assistance and Family Access Card (DAFAC), which is issued by the Department of Social Welfare and Development (DSWD). “The evacuees should be registered, to have access to services and resources we are providing,” ARMM Executive Secretary Laisa Alamia said, adding, over 40,750 families have been displaced since the clashes in Marawi City started on May 23. The delivery of services to displaced families has become harder in recent days as many Marawi residents did not register with DSWD as evacuees, especially those who are staying at their relatives’ houses in neighboring towns and cities. Only 970 families, or 4,691 individuals, are in designated evacuation centers, while 39,783 families, or 189,261 individuals, are homebased. The regional government has utilized the DAFAC system to ensure equal and timely distribution of relief packs for the

evacuees. The system is applied by the DSWDARMM to validate the status of families affected by the crisis, which will serve as a reference in the provision of appropriate interventions. The DAFAC, Sec. Alamia noted, will also be used in future rehabilitation and recovery programs for Marawi City. She said some evacuees went to Northern Mindanao (Region 10), Socsksargen (Region 12), and Davao (Region 11); while some have gone to as far as Visayas and Luzon. “They could go to their municipal, or city, social welfare officer to register using DAFAC so that the city government of Marawi will be able to monitor its residents, especially when rehabilitation starts,” Sec. Alamia added. The regional government has already spent roughly P35 million in urgent assistance to victims of the Marawi crisis. ARMM Governor Mujiv Hataman said the aid is aimed at meeting the growing humanitarian needs of communities struggling with the current situation. Marawi is one of only two cities in the ARMM. The governor said

current funds from the regional government can still respond to the needs of the evacuees noting the government has so far allocated about P77 million for the victims of the crisis. Latest update from the ARMM’s crisis management committee showed the regional government served relief packs to 197,232 evacuees and provided medical services to 5,284 individuals. An operation center has also been set up in Malabang town in Lanao del Sur, and in Iligan City in Lanao del Norte to coordinate and manage the region’s response to the ongoing crisis in Marawi City. The ARMM crisis management committee has been active since May 24 in gathering information as well as in assessing and monitoring the situation on the ground to help keep track of the needs of the affected families. Information gathered and verified help the committee in decision making, in planning actions, and in taking steps to continually ease the plight of evacuees, stranded individuals, and missing Marawi residents. (Bureau of Public Information)

ZAMBOANGA CITY – The establishment of the trilateral maritime patrol ( TMP) arrangement between Indonesia, Malaysia and the Philippines early this week will boost business confidence in the Autonomous Region in Muslim Mindanao (ARMM), according to lawyer Ishak Mastura, chairman of the ARMM’s Regional Board of Investment. “This (TMP) is an important development for the ARMM because people from our island provinces have been doing cross-border trade since time immemorial and even before there were borders to cross,” Mastura said. ARMM Governor Mujiv Hataman also welcomed the TMP, saying it would ensure security for traders in the Muslim region who are doing business in Malaysia and Indonesia. “This development will shore up trade and commerce in these areas,” he said, adding, “this will also help smallscale enterprises in the region.” Gov. Hataman said traders in ARMM have

been doing businesses in these neighboring areas for centuries through barter trading. He said tighter security measures in the Sulu Sea would also help as the regional government is pushing for the revival of barter trading to curb smuggling activities in southern Philippines. “The incidents of piracy and lawlessness in the Sulu Sea did not prevent traditional cross-border trade but int e r n a t i o n a l transshipment was affected by it. By conducting trilateral border patrols we believe that transshipment, wherein bigger volumes of cargoes are safely moved among the three countries, can make a comeback,” said Mastura. The departments of Defense of the three nations have agreed to step-up security measures in the roughly one million square-kilometer tri-border area in the Sulu-Sulawesi Seas. This tri-border area is among the major trade routes in Southeast Asia. The area is a favorite fishing ground of commercial fishery operators,

specifically those into tuna and sardines operations. This route is also used by Indonesian suppliers of coal for power plants in Mindanao and in the transshipment of major goods between Sabah in Malaysia and the island provinces of Basilan, Sulu, and TawiTawi. The TMP was agreed upon following a spike in hijacking in the last quarter of 2016, where local terrorist Abu Sayyaf group attacked international vessels and kidnapped sailors. To date, there are still five Vietnamese sailors that are in the hands of the bandits. Brigadier General Custodio Parcon, commander of the Joint Task Force Tawi-Tawi, who also oversees the operations of the Maritime Command Center in Bongao, Tawi-Tawi under the Joint Task Force IndoMalPhil, said the initiative is also aimed at combating the present threat of jihadist groups, which use this route in setting up cells in the three neighboring countries. (Bureau of Public Information)

DOH launches ‘Quitline’ to help Pinoys quit smoking

THE DEPARTMENT OF HEATLH, in partnership with the World Health Organization (WHO), launched phone and mobile-centered support services to help Filipino smokers quit tobacco. Harnessing the power and potentials of communication technologies, the DOH now offers Filipinos who want to kick their smoking habits real-time counselling and support through “Quitline”. Quitline is a hotline – 165364 - that smokers can call. For the mobile-based cessation, simply text 'STOPSMOKE' to (29290)165364 – and text messaging will begin support and guidance to quit smoking, instead of actual operators and voice. Services will be available and accessible via SMART/Sun Cellular and Globe. “We are all pleased to share with the public new services that will help them initiate or continue quitting the use of tobacco products,” Health Secretary Paulyn Jean Ubial said. “The ubiquitous availability and reach of telecommunication devices have already enabled numerous possibilities. From effectively bridging the communication gap between people, these devices are now also seen as valuable tools in improving health care delivery systems to address the burden of tobacco use,” she added. Based on the country’s 2015 Global Adult Tobacco Survey (GATS), seven in 10 of Filipino smokers would like to quit tobacco. But only 4% of those who smoked in the past 12 months reported

success in fully kicking the deadly habit. “The Philippines is once again at the forefront of tobacco control innovation as the first country to launch a mobile tobacco cessation initiative in the Western Pacific Region,” WHO Country Representative to the Philippines Dr. Gundo Weiler said. “With the Quitlines, Filipino smokers now have on their hands an accessible way to put into action their intention to quit smoking. The World Health Organization is proud to support this initiative together with the Department of Health and the International Telecommunications Union,” he added. Non-communicable diseases-NCDs (cancer, heart disease, diabetes, respiratory diseases) are threat to the Western Pacific Region, to which the Philippines belongs. In 2012 alone, approximately 11 million deaths in the region were due to NCDs, undermining economic development. There are now 1 million less smokers in the Philippines (GATS, 2015), and there is real demand for smoking cessation services as tobacco control programs are strengthened: graphic health warnings are prompting smokers to quit; significant number of local governments are enforcing better smoke-free ordinances and more recently, the President has just signed EO 26 banning smoking in public places nationwide. The Philippines was the logical pilot for the

WHO-ITU partnership, ‘Be He@lthy, Be Mobile’ (BHBM) because of the high penetration of mobile telephone in the country. “Cellphone penetration rate in the Philippines was 113% as far back as 2012. Mobile phones provide a reliable and cheap tool to access even the remotest of populations. The Philippines is a highly digitized society with a rapidly growing mobile phone penetration, and it made sense to roll out the mobile cessation here,” Secretary Ubial emphasized. The mobile cessation component of DOH’s realtime support services was developed under the the BHBM Initiative. BHBM is a larger movement that looks to exploit to incorporate mobile technology – in particular text messaging and apps – to help combat non-communicable diseases or NCDs. So far nine countries have joined the initiative: Costa Rica, Norway, Philippines, Senegal, Tunisia, United Kingdom, Zambia, India and Egypt. WHO document on Policy Recommendations for Smoking Cessation and Treatment of Tobacco Dependence says it is difficult to reduce the tobacco-related deaths over the next 30-50 years unless adult smokers are actively encouraged to quit. Both Quitline technologies implement a range of techniques in their communication and messages, including motivation, advice and guidance, and counselling, over telephone and mobile platforms.

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TECH TIPS: How To Improve Sound Quality And Increase Volume On Android

HEALTH: Masakit Ang Likod At Balakang: Heto Ang Gagawin Payo ni Dr. Willie T. Ong

NOT ALL smartphones have the speaker quality or volume levels to make your stereo envious. These two issues – along with poor speaker placement – are the biggest factors getting in the way of you enjoying the sound coming from your smartphone. Here are a few tips to help you improve sound quality and increase volume on Android. Check yyour our settings You could optimize your Android audio experience through the settings. Not all Android UIs have this feature, however, so it won't work for everyone. If your device has it, the procedure is easy, though. And once you've done it for the first time you will be able to quickly enhance your audio settings in the future. For TouchWiz, you need to plug in whichever audio device you want to use (if you're using one). Then, hop into your Settings and tap Sound. From there hit Audio settings. You should have a series of options to enhance your audio experience. MIUI from Xiaomi, has an enhancer for headphones. Just toggle it on and pick the type you're using. You should have the choice between in-ear and normal headphones. Xperia UI allows you use the ClearAudio setting and has an equalizer. You can get to it through the settings. With Sense UI you can toggle BoomSound but there's really no reason to turn it off, as the audio is terrible without it on. You can't optimize your audio settings from Oxygen, Optimus or Stock Android. Do wnload a new music Download app You have the option of replacing the stock music app with one that includes more audio control. We recommend Poweramp or Equalizer+. Both are jam-packed with audio tweaks, presets, bass boost and more. Just make sure your music folders are checked in the app settings. Equalizer+ provides a five-band EQ, while Poweramp offers a 10band EQ for serious tuning. You'll have to pay a couple of bucks to ac-

cess all the best features but once you do you'll never look back. Check out our article for more music player apps. Do wnload an EQ Download The default audio controls on most phones, with the exception of Sony phones and the OnePlus 2, are not exactly comprehensive. Some include a basic EQ but it often only works within the default music app and provides no control over audio not played through the music player. It's important to note that no app works miracles when the hardware is not working properly but with a couple of simple adjustments your sound quality can be improved significantly. So hit the Play Store and get yourself a decent EQ. We can recommend both Music Volume EQ and Bass Booster. Kno w yyour our speaker Know placement It may seem silly, but the first thing you need to know is where the sound is coming from on your smartphone. Lots of phones have twin speaker grills, but often only one of them produces any sound. If your speaker is blocked then the sound quality will be low or non-existent. Test out where your sound is coming from by playing some tunes and covering the various holes on your phone until you know exactly where the audio is coming from. There shouldn't be too many places for a speaker to hide and, once you've found them, you can get started on finding the problem. Once you know whether your speakers are front-facing, bottommounted or on the back, you can make more intelligent decisions about how to position your smartphone to give speakers the best chance to shine. Don't block them when holding your phone (a common mistake when gaming with bottom-mounted speakers) and point the speakers towards you, not away from you. Check if yyour our case is blocking a speaker If your phone has a protective case or cover, it will affect the quality of the sound you get from the speakers. All those vi-

brations coming from inside your phone will be muffled by the additional layer of plastic or rubber that the manufacturer won't have taken into account when designing its speaker system. Not all case makers understand the subtleties of your device. Some cases block essential parts of the phone like the audio jack, microphone or speaker. Before you buy a case be sure that you check to see that it won't block anything. Use headphones The simple fact is that most smartphone speakers are simply not good enough to get decent sound quality out of, even with a fancy music app or EQ. This is where a decent pair of headphones can help (some audio settings in your phone won't even work without headphones plugged in). Check out our list of the best headphones and see how much of a difference a serious set of headphones can make to your smartphone audio. Not all headphones are created equally and there are different types for various situations. Make sure you look through and find the one that best suits you. Boost speaker vvolume olume If you are rooted, there are plenty of app options out there that can bypass the max volume of the Android system with a few simple tweaks. Check out our ultimate guide on how to root Android for more details. If you don't want to root your phone or simply aren't convinced by the distortions that most volume-booster apps in the Play Store end up producing, then there are still a few things you can do. Get to know a little about sound waves. If you position your phone in a corner and fire the speaker output towards it, you'll get a louder, 'bassier' reverberation than if it was just shooting out into the room. The same logic applies to any object: put your phone in a box, against a bowl or in a glass (empty, of course) and you might be amazed to hear how much louder your speaker suddenly is. (Cor y Schmidt, AndroidPIT)

ANG sakit sa likod at balakang ay nararamdaman ng halos lahat ng tao. Nag-uumpisa ito ng edad 40 pataas. Kung ika’y sobra sa timbang, may problema sa likod (tulad ng Scoliosis), o hindi nageehersisyo, 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 napilay 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. Magehersisyo ng katamtaman

Dr. Willie T. Ong lang. Puwedeng gumamit ng mga kaunting pabigat (weights). Kapag lumakas ang masel ng ating katawan, hindi na sasakit ang ating likod. 4. Mag-swimming o pumunta sa gym. Magandang pampalakas ng likod ang swimming. Dahan-dahan din ang pagehersisyo sa gym. 5. 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! 6. Umupo ng deretso ang likod. Maglagay ng suporta (maliit na unan) sa ating upuan para laging naka-straight ang ating likod. 7. Huwag maglakad o umu¬po nang matagal.

Mapapagod ang ating likod kapag nakapirmi sa isang puwesto. Ang pinakamaganda sa likod ay ang paghiga sa kama. 8. Pumili ng katamtamang kutson na tulugan. Huwag ‘yung sobrang lambot na lumulundo ang iyong likod. At huwag din matulog sa papag dahil sobrang tigas ito. 9. Matulog ng naka-“s” ang katawan. Humiga ng patihaya. Mag-unan para may suporta sa ulo at leeg. Maglagay pa ng isang unan sa ilalim ng tuhod para nakataas ito. Mas komportable sa likod ang nakabaluktot ang tuhod. 10. 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. 11. Puwedeng lagyan ng medyo mainit na bagay sa ating likod (warm compress). 12. Huwag hilutin o padaganan ang likod. Baka lalo pang mapilay ito. Puwedeng magpamasahe ng dahandahan lang para lumuwag ang masel. Kapag hindi nawala ang sakit sa loob ng 2 linggo, magpa-konsulta sa isang rehabilitation medicine doctor o orthopedic surgeon. Good luck po.

RECIPE: Filipino Style Pork BBQ

INGREDIENT S: INGREDIENTS: – 4 lbs. pork shoulder, sliced into thin pieces – Marinade ingredients – ¾ cup soy sauce – ½ cup juice extracted from calamansi or lemon – ¾ cup banana ketchup

– 4 tablespoons dark brown sugar – 2 tablespoons garlic powder – 1 teaspoon ground black pepper – 2 teaspoons salt – 1 ½ cups lemon or lime soda

INSTR UCTIONS: INSTRUCTIONS: 1) Arrange the pork slices in a large bowl. 2) Add all the marinade ingredients. Mix well. Cover the bowl and marinate for at least 3 hours. Note: I strongly suggest marinating overnight for best results. 3) Fasten the marinated pork together using bamboo skewers. 4) Heat-up the grill. Start to grill your Filipino Style pork BBQ for 3 to 5 minutes per side until the meat is thoroughly cooked. Make sure to always baste the BBQ when flipping it over. Note: the basting sauce ingredients are the same as the marinade ingredients minus the lemon soda. 5) Serve with spicy vinegar. 6) Share and enjoy! (http://www.panlasangpinoy.com)

The Mindanao Examiner

July 3-9, 2017