Tuesday, August 27, 2013

Million People March: Abolish Pork Barrel

What would you do if you learn that the taxes you pay end up in the pockets of the corrupt? You join the protest.
After reading all about the clamor to abolish the pork barrel in a page in facebook, I decided to join the civic action.
I got out of the house at 7:30am and arrived at 9:00 in time for the people converging at Kilometer 0.

At Magallanes Interchange


Hashtag!


Cyclists reaching critical mass


Kilometer Zero


Party List Groups attending the Civic Action


Festive Atmosphere
People from all ages converge

No to Pork, yes to cycling


Amidst the sea of people



Linisin ang Lipunan
Activity type: cycling
Total distance: 58.07 km (36.1 mi)
Total time: 5:46:15
Moving time: 4:49:36
Average speed: 10.06 km/h (6.3 mi/h)
Average moving speed: 12.03 km/h (7.5 mi/h)
Max speed: 35.11 km/h (21.8 mi/h)
Average pace: 5.96 min/km (9.6 min/mi)
Average moving pace: 4.99 min/km (8.0 min/mi)
Fastest pace: 1.71 min/km (2.8 min/mi)
Max elevation: 120 m (392 ft)
Min elevation: -156 m (-511 ft)
Elevation gain: 1303 m (4276 ft)
Max grade: 51 %
Min grade: -34 %
Recorded: 8/26/2013 8:19am







Saturday, August 24, 2013

The Real Healthcare

I want to share something that I read from pinoymtbiker.org



Prevention is so much better than healing.

—Thomas Adams

One of my great friends and colleagues, Phil Nuernberger, PhD, a leading expert on stress and how we use our mind, wrote a newsletter article titled ‘‘Getting Rid of the Elephant.’’ He explained that the term health care is being discussed everyday by our politicians, our businesses, and our society at large. Health care costs are rising at an alarming rate, and as he argued, we cannot fix the problem by simply making our health care system more efficient. The cost of treating disease is the ‘‘elephant in the room’’ that must be discussed. Imagine if everyone looked at health care from a new perspective? I personally look at health care as a security blanket, it is there if I need it, but I rarely use it. Having more healthy people should be our goal, not more health care options!

With all that we have learned and all the resources at our disposal, it’s sad to say this is true and only getting worse. Obesity levels are growing extremely fast here in the United States while obesity continues to grow into a major global problem; it even has a new name—Globesity! In 1973 we did not have an obesity problem in the United States; in fact, less than 10 percent of the population was obese. Today, obesity levels have grown to over 30 percent of the population nationwide, and one of the worst statistics of all shows that this obesity rate is still climbing and will continue to climb in years to come. By the year 2020 experts are predicting our entire nation will have more than 35 to 40 percent obesity, and by 2030, we will be looking at 45 percent obesity levels in the United States!

You don’t have to be a math magician to figure out we just can’t afford to keep going down this road of self-destruction. What about genetics, have our genetics changed? What role has genetics played in America’s increasing levels of obesity? One point I want to make crystal clear is that our genetic footprint has not changed over the past 40 to 50 years. In 1970, roughly 500,000 Americans were diagnosed with type 2 diabetes and today we have more than 26 million, along with over 50 million prediabetics waiting in the wings! Our kids don’t have a chance if we keep going down this unhealthy path.

Why Are We Moving in an Unhealthy Direction?

In almost every one of my seminars I talk about why we are moving in the wrong direction when it comes to our health. Even with greater advances in medicine, more highly trained health professionals, more medical procedures to choose from medications to choose from, and an overwhelming amount of information on the benefits of proper rest, nutrition, and exercise to keep our bodies healthy, we are doing a lousy job when it comes to managing our health!

It is estimated that more than 175 million Americans now live with at least one chronic disease or disability. According to the Centers for Disease Control and Prevention, chronic illness accounts for more than 80 percent of all money spent on health care in the United States. Obesity, type 2 diabetes, high blood pressure, Alzheimer’s, MS, heart disease, and cancer continue to rise! More than 25 percent of women over the age of 50 have thyroid problems, and poor bone health is a common concern among women. Acid reflux, gluten intolerance, and irritable bowel syndrome are everyday problems for many adults, and over one-third of our children are overweight or obese! It is not a pretty picture and we all need to get into the game! So why are we moving in the wrong direction?

Poor-Quality Food and Beverages

The food environment in which we live has changed dramatically over the past 40 to 50 years. In the mid-1970s we consumed approximately 2,800 calories per person, per day, in the United States. Today we are consuming over 4,100 calories per person. As you can probably guess, we are not consuming more whole foods, such as fruits, vegetables, whole grains, high-quality proteins, and healthy fats. Unfortunately, we are producing (and consuming) unhealthier, refined, nutrient-deficient Junk Food!

Everywhere we turn we are faced with large quantities of cheap, low-quality food and beverages—in airports, vending machines, fast food restaurants, gas stations, grocery stores, and schools. This is not just a problem in the United States, but also a global problem as more and more countries adopt our convenient, processed food and beverage mentality. Last year, I traveled to Guadalajara, Mexico, to work with a large cookware company. I was shocked as I was driving through their beautiful city to see all the fast food restaurants; I felt as though I could have been driving through any large city in the United States. It is no accident that Mexico is now ranked number two, second only to the United States, in the world’s leading nations of type 2 diabetics. Sadly, it was less than 10 years ago that Mexico was not even on the radar screen for type 2 diabetes!

We have grown into convenience-food consumers across the globe. In most cases, convenience translates into highly processed, poor-quality food and beverages. As our lives speed up, so does the demand for convenience, fast, available food (actually, I’m not always sure this is truly food). Food and beverage companies are continuing to expand their lines of cheap, low-quality food and beverages. How many energy drinks were on the market 10 years ago? Today there are over 100!

Working multiple grocery stores for over eight years, I learned that almost all grocery stores are set up with the main items people are coming to buy—whole foods like fruits, vegetables, meat—surrounding the entire perimeter of the store. These food items are strategically placed to get you to walk around the entire store. Then, down the center aisles, the big profits lay waiting! Next time you are going down the center aisles of the grocery store, look at the food and beverages offered at the beginning of each aisle. All the best sellers are placed to get you to walk down the aisle, but as consumers become more educated and experience the amazing benefits of eating higher-quality foods and beverages, the demand for better options in the center aisles will increase.

Lack of Movement

The human body is meant to move daily and the benefits are truly amazing, but most people choose not to make time to move their bodies on a daily basis. Less than 25 percent of American adults exercise regularly, and the time we spend being physically active continues to decline. Our kids seldom walk to school or just play outside. They sit in the classroom and then sit behind the computer, video games, television, and cell phones. Physical education classes have been cut from many school systems, and yet if you could put exercise in a bottle it would be the most prescribed medication on the planet! We need to change this, not only for ourselves, but also for the well-being of generations to come.
Poor Information

Many different approaches to nutrition, physical activity, rest and rejuvenation are advocated through popular culture, the media, books, magazines, Internet, friends, and family. This overwhelming environment of information overload leave the consumer in a state of flux and confusion, and even when we want to live healthier lives through better nutrition, exercise, and rest and rejuvenation, it can be extremely difficult to know what path to follow. At times I get confused with all of the mixed messages, and I have been in this business for over 25 years!

Dieting Mentality

When I began working with my publisher, John Wiley & Sons, one of our first conversations was about what this book was to become. I told them I wanted to write a book on performance—being the best you can be! They strongly agreed and also pointed out that they were not interested in having me write a book about dieting, due to the large volume of diet books already on the market—to the tune of 46,000! Over the past 40 to 50 years, hundreds of fad diets and trendy ways to eat, rest, and move, have bombarded Americans and others around the world. New books, magazines, supplements, celebrity testimonials, reality television shows, Internet sensations, and infomercials all bring the promise of instant weight loss and greater fitness. With each empty promise, it’s easy to see why many of us will try any new diet that comes along if the marketing claims are powerful enough.

Your Time Has Arrived

Okay, enough of the gloom and doom. I had to tee it up to help you understand it is ‘‘Go Time’’ for all of us. We are at the tipping point and change needs to happen now! One of my strongest beliefs is how truly amazing the human body is in its ability to heal itself. If you cut your hand it will start to heal itself in just a few days. If you struggle with your weight, have low energy, poor health, or would just like to feel better and be your best, help has arrived! I have seen tremendous life changes in many people in my more than two decades of work in the health and fitness industry, and I would like to help you as well.

A few years ago, Sally Bonta contacted me about doing some one-on-one health and fitness coaching. She had recently moved back to Michigan from California and her sister had referred her to me. In our first meeting, Sally and I went over her health history, her current situation, and, most importantly, her future. At age 57, Sally was on 24 medications—yes, 24! Sally had little energy, her heart was empty, and her eyes were dull. We talked for over an hour, and I truly believed Sally wanted a better life. I explained to her how we would tackle her needs one step at a time and slowly build a solid foundation for better health. Step by step, Sally started making amazing progress and three years later, at age 60, Sally went from 24 medications to just 3! Sally is a new person, with lots of ‘‘juice,’’ and every time I run into her at the health club she makes me smile. Sally has not only improved her fitness and health, but more importantly her mind-set that prevention is her only option and she must be the driver in her journey toward greater well-being!

As a society we all need to start focusing on prevention! Prevention is our only way out and we all need to come together and fight back. Start slowly and help everyone you know take one step towards a healthier lifestyle.

The Bottom Line

We are facing a serious health crisis, not only in the United States, but also around the world.

Over 175 million Americans now live with at least one chronic disease or disability.

Obesity has risen to over 30 percent in the United States and continues to grow worldwide.

We are moving in a very unhealthy direction due to our toxic food environment, lack of movement, poor information, and dieting mentality.

The good news is that the human body is truly amazing in its ability to heal itself.

Friday, August 23, 2013

Bike Tech: What Causes Chain to Slip

I just bought an HG73 9 speed chain to replace my 2 year old chain. Upon replacement, I rode my bike to test the performance. Tuning up the derailleur is not usually done when replacing chain because the cogs (gears) and the chain should work together. Gears 1 to 8 worked fine, but at the 9th gear, the chain slips especially when pedaling hard.
I adjusted the H limit screw, lubed the cables, and adjusted the B screw. Not one of them worked,
I examined the 9th cognand found that the teeth had worned out. Replacing the whole cassette is very expensive. A 9 speed Shimano XT cassette can cost 2500 pesos. I only need the 11- teeth cog.
One solution is to buy HG31 non series cassette and use the last cog.
I bought it for 500 pesos. One fifth the cost of replacing the whole cassette.

Monday, August 12, 2013

Two Great Learning Institutions, Food tripping and Nostalgia Ride Out

I visited my parents in my hometown today. As always, I used my bike to get there. This morning, the sky is clear, perfect to ride out before Typhoon Labuyo kicks in.

Signal no 1 in Laguna this morning. The sky was clear though, perfect for riding out.

Taft Avenue - Near La Salle
Revisiting University of Santo Tomas
It has been XX number of years since I graduated in this University, it had been my home for the past 5 years. I said to myself, this could be a great time to revisit my alma mater.
Foot bridge - For five years, I have used this foot bridge to cross España to catch a ride home
It's been a while, UST, nice to set foot on your hallowed grounds once more
Vanishing Point

I'm not thinking, my stomach hurts
There is an old superstition that while studying at the university, one should not pass under the arch until he graduates. If done so, an event will happen that will bar his graduation from the university.
Two icons of UST, Bishop Miguel de Benavides Statue and UST Main Building in the background
UST Park and Garden. Well sculpted, very conducive to walking and relaxing
Earth Tones - UST Park and Garden
Vanishing Point 2
Two decades ago, this used to be open courts, a canteen called the Place, and an Engineering/Architecture supply shop
Ye Olde Engineering Building. The place where today's engineers were forged.
We students of engineering were called...
"MigDanald's" inside UST?

Chick, hen, rooster?

Right across Engineering Building

Quezon Avenue - Ma Mon Luk
All the biking I did made me hungry as a crocodile (I know, it should've been a bear, but there are no bears in the Phils) I stopped by another familiar place, Ma Mon Luk Restaurant. I remember, in the past (don't ask how many years ago), my parents took us here to eat a bowl of mami. I do not eat siopao back then, but I do love the siomai. Ma Mon Luk developed and popularized mami in the Philippines. Hailing from China, this gentleman peddled chicken noodle soup. Word of his food soon spread that he opened shops, totaling 6 in its heyday. Alas, in the 21st Century, only 2 remained. Quiapo branch and this branch in Quezon Avenue.

Ma Mon Luk Resto - Quezon Avenue

If you are born in the '70s, chances are, you have tried this at least once. Mami, siopao and a glass of soda.
Photos of celebrities hung on the wall, this one is from the original baddie of Phil movies during its Silver age. Romy Diaz
Original Telephone hanging on the wall near the entrance

University of the Philippines Diliman
From Santo Tomas University, I now came to the premier State University, UP Diliman

Admit it, you posed like this when you were here
UP has bike lanes, they encourage carless sundays
Oblation redux
What a way to end my week.

Activity type: cycling
Description: -
Total distance: 57.46 km (35.7 mi)
Total time: 5:05:16
Moving time: 3:45:57
Average speed: 11.29 km/h (7.0 mi/h)
Average moving speed: 15.26 km/h (9.5 mi/h)
Max speed: 92.69 km/h (57.6 mi/h)
Average pace: 5.31 min/km (8.5 min/mi)
Average moving pace: 3.93 min/km (6.3 min/mi)
Fastest pace: 0.65 min/km (1.0 min/mi)
Max elevation: 129 m (422 ft)
Min elevation: -77 m (-252 ft)
Elevation gain: 1062 m (3485 ft)
Max grade: 46 %
Min grade: -30 %
Recorded: 8/11/2013 8:12am




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Tuesday, August 6, 2013

Foldie Ride to Tagaytay

I have been to Tagaytay many times using my MTB, but this is my first time to do using a folding bike.
Folding bikes are good on flat roads due to its gearing, but does not fair well on climbs. I had to push the bike part of the way up.
Stopped at Paseo to wait out the rain
Nuvali
Cows Chasing Cyclists and Motorcyclists
Going Up Imelda's Mansion
This is not Mt Fuji, This is Mt Makiling
Tagaytay Nightscape
Green Ghost
Going up



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UPLB Forestry Walk

August 3, 2013.
I decided to take a hike along UPLB Forestry to experience nature. Took pictures along the way. Though the walk is only 5kms long, the terrain is sloped, making you exert effort. What a great way to eperience nature and exercise at the same time.


Going up the steps
Field
Century old tree



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Thursday, August 1, 2013

Living the Simple Bike Life

Don't get me wrong, I do not hate cars. I drive one and find it useful on certain times. In fact, I love old school cars like Lancers, Corollas before the advent of ECUs. These old school cars teach you a lot of things on basic troubleshooting and simple principles of operation of vehicle systems.
But lately, I am more interested in anything powered by humans. These two wheeled contraptions called the bicycle is the most fascinating invention made by man. Even in its basic single speed fixie to the most complex 30 speed, multilinked suspension bike, I love the bicycle and its many iteration. I am so engrossed into cycling. My life literally revovles around the bicycle.
A bike is simple to maintain, no oil changes, no tunes ups, no gas charges, no annual registration, no insutance. Gas price hikes were the least concern for me.
Add the benefits to health that your bike gives, it's a good choice to take up cycling.



Great day to all

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