Quit Smoking


Saints Michael, Gabriel, Raphael: Help Smokers STOP Smoking!

Harmful Effects of Smoking


  • Every year hundreds of thousands of people around the world die from diseases caused by smokingSmoking KILLS.
  • One in two lifetime smokers will die from their habit. Half of these deaths will occur in middle age.
  • Tobacco smoke also contributes to a number of cancers.
  • The mixture of nicotine and carbon monoxide in each cigarette you smoke temporarily increases your heart rate and blood pressure, straining your heart and blood vessels.
  • This can cause heart attacks and stroke. It slows your blood flow, cutting off oxygen to your feet and hands. Some smokers end up having their limbs
  • Tar coats your lungs like soot in a chimney and causes cancer. A 20-a-day smoker breathes in up to a full cup (210 g) of tar in a year.
  • Changing to low-tar cigarettes does not help because smokers usually take deeper puffs and hold the smoke in for longer, dragging the tar deeper into their lungs.
  • Carbon monoxide robs your muscles, brain and body tissue of oxygen, making your whole body and especially your heart work harder. Over time, your airways swell up and let less air into your lungs.
  • Smoking causes disease and is a slow way to die. The strain of smoking effects on the body often causes years of suffering. Emphysema is an illness that slowly rots your lungs. People with emphysema often get bronchitis again and again, and suffer lung and heart failure.
  • Lung cancer from smoking is caused by the tar in tobacco smoke. Men who smoke are ten times more likely to die from lung cancer than non-smokers.
  • Heart disease and strokes are also more common among smokers than non-smokers.
  • Smoking causes fat deposits to narrow and block blood vessels which leads to heart attack.
  • Smoking causes around one in five deaths from heart disease.
  • In younger people, three out of four deaths from heart disease are due to smoking.
  • Cigarette smoking during pregnancy increases the risk of low birth weight, prematurity, spontaneous abortion, and perinatal mortality in humans, which has been referred to as the fetal tobacco syndrome.

😉  😉  😉

10 Ways To Quit Smoking


The tens of thousands of people that quit every day will confirm that there is not only one way. They will, however, tell you that there is a universal truth: You have to want to quit.

(1) Quitting ‘cold turkey‘ or stopping completely, once and for all is a common approach to quitting for many smokers.

This may require several attempts but you will improve your chances by thoughtful preparation. The links throughout this site are intended to help you prepare and deal with all the issues you are likely to face and help you overcome the urge to smoke at will.

(2) Some smokers have quit successfully by cutting down gradually, e.g cutting down to five cigarettes a day or less or delaying the first cigarette by an hour each day. Eventually however a point must be reached where smoking is stopped altogether (as in the cold turkey method above).

If this approach is to work for you it is suggested that your final quit date is no more than two weeks after you start cutting down. Nicotine replacement therapy may also be an option to consider as part of any such plan.

(3) Help in and support in the form of counselling or stop smoking programs should not be underestimated. In fact NRT manufacturers and National Health Service professionals recommend support as an integral part of any attempt to quit smoking.

(4) Speak to your doctor who will also be able to put you in touch with suitable agencies.

(5) Scores of self-help books and booklets have been written on the subject. By far and away the most successful is Allen Carr’s “Easy Way to Stop Smoking“.

The revolutionary international bestseller that will stop you smoking – for good.

“If you follow my instructions you will be a happy non-smoker for the rest of your life.” That’s a strong claim from Allen Carr, but as the world’s leading and most successful quit smoking expert, Allen was right to boast!

Reading this book is all you need to give up smoking. You can even smoke while you read. There are no scare tactics, you will not gain weight and stopping will not feel like deprivation. If you want to kick the habit then go for it.

Allen Carr helped millions of people become happy non-smokers. His unique method removes your psychological dependence on cigarettes and literally sets you free. Accept no substitute. Nine million people can’t be wrong.

(6) Over the past fifteen years, Paul McKenna PhD has developed a unique approach that makes quitting smoking surprisingly easy.

Through the simple conditioning system revealed in his book Quit Smoking Today without Gaining Weight and on the accompanying CD, you will retrain your mind and body so that you no longer need cigarettes and actually feel better without them. Better still, you will not gain any weight in the process!

Stop smoking aids (also see natural ways to quit smoking) can help but you must be sure that you do want to quit and be as prepared as you can.

The best advice is be cautious and use common sense. Try to identify any issues you have difficulty with before deciding what type of products are suitable for you. E.g if you struggle with quitting simply because you like to smoke – Aversion therapy may be the answer.

Remembering somebody that cares and that you care for who, you are certain, HATES you smoking might just do the trick  😉

Choose an approach that YOU feel comfortable with.

If you are a teen smoker don’t start smoking! If you have already begun to experiment with the odd cigarette the time to stop is now. Once you are addicted to nicotine and smoke cigarettes or tobacco on a daily basis, the battle to quit can turn into war.

😉  😉  😉


Our Lady of Pentecost

Our Lady of Pentecost Parish (OLPP)

Me alegra el haber asistido a la Misa celebrada esta noche por nuestro Párroco, Father Bong Tupino, delante de la pequeña ermita de la Madonna & Child en la esquina de la Calle Rosa Alvero, en Xavierville 2, Loyola Heights, Quezon City. [I’m so glad to have been present at the special Mass celebrated by Father Bong Tupino, Parish Priest of the Our Lady of Pentecost Parish, tonight, 28 September, before the cute Shrine of Our Lady & the Child along Rosa Alvero Street…]

img657-FatherBongFather Bong speaking to us after the Mass

(sorry I don’t know how to control the lighting…)

Esta ‘visitación de la zona’ forma parte de su iniciativa para hacer realidad y apoyar el objetivo del Sr. Obispo Mons. Honesto Ongtioco, de la Diocésis de Cubao, de organizar los miembros de cada parroquia en grupitos o Comunidades Eclesiales Básicas (BEC), que está indicado entre las prioridades de la Diocésis*―y así atenderles mejor [This is part of his ZONAL VISITATION, which in turn is part of his initiative to implement and put into action one of the Agenda priority items of Bishop Honesto Ongtioco, of the Cubao Diocese: to make the members of every Parish more cohesive by grouping them into “Basic Ecclesial Communities (BEC’s)” and, thus, reach out to them better.]


Little Shrine of the Madonna & Child, Rosa Alvero Street.

PLEASE HELP US WITH YOUR PRAYERS so that these plans and projects may come to fruition in the coming months and years…


By the end of 2011 the Diocese of Cubao will be a local Church:


1. where parishes are alive and strengthened through the Basic Ecclesial Communities (BEC) by:
a) synergizing the implementation of Diocesan Programs
b) a comprehensive formation program for Integral Evangelization for the lay, and clergy with the collaboration of the religious;

2. with a self-sufficient catechetical program in the light of its autonomy from the Archdiocese of Manila;

3. that utilizes media (e.g. Internet, TV, Radio, Print) for evangelization;

4. that has a sustainable resource mobilization guided by the spirituality of stewardship;

5. where its organizational structure and policies are clarified and updated in the light of some emerging ministries.


Please also visit:


Relief Operations

Relief Operations – Ondoy – Ateneo de Manila

Acabo de volver desde el campus universitario de Ateneo de Manila para las operaciones asistenciales por las víctimas del tifón ‘Ondoy’, muchos de quienes aún siguen sin comida y están alojados en sitios temporales… [I’ve just gotten back from the Ateneo, to help out in the relief operations…in favor of those typhoon Ondoy victims who remain without proper shelter and without food, and are housed in temporary shelters…]


Montones de bolsas de varios items, para llevar a esos compatriotas…

Es algo curioso que una persona ROJA se mude al mundo AZUL 😉 [it’s such an odd thing to find a MAROON prof in the BLUE world. 😉 ]  Santa Misa primero: para pedirle ayuda al Señor, pedir por los compatriotas que han sufrido por esta calamidad natural… [Pause for Holy Mass, so we could ask God for help, and continue praying for these our fellow men who have suffered so much from this natural disaster…]


Utilizaban la cancha de baloncesto; vinieron miles de voluntarios 🙂 Estaba todo bien ORGANIZADO, utilizando la ESTRATEGIA de las líneas de montaje: cada vez que venían suministros de comestibles y de prendas usadas, 20 o 30 voluntarios formaban ‘líneas de montaje’ para pasar los bienes a la sección para sortear los items, para que los empaquetaran en bolsas de plástico (galletas, pan, agua, etc)… [We were at the covered court, which was quite huge to accommodate the thousands of volunteers 🙂 When supplies trucks would come, ‘assembly lines’ would form to pass the goods to the sorting area. Then they’d be packed into goodie packs (biscuits, bread, canned item, drink, water, etc)… ]



AFP (Armed Forces of the Philippines) Truck

Y cuando vinieron los camiones ―Cruz Roja, Gawad Kalinga, Fuerzas Armadas―, se formaban líneas de nuevo, para así cargar a los vehículos esos paquetes… Después de unas horas, nuestros brazos habrían estado bien EJERCIDOS 😉 Gracias también a los proveedores de la comida para los voluntarios, que van a estar allí hasta medianoche… [Then when vehicles came and were ready to leave (GK, Red Cross, AFP) then assembly lines would form again to load them onto the vehicles. Free food also for the volunteers 😉 They’re gonna stay there till 12MN… By now, our arms are just so WELL EXERCISED:-) ]


ISSUES:  (1) Food should be ready-to-eat (e.g., bread, vs. uncooked rice; canned goods that are easy to open e.g. via tabs, etc.) (2) Sturdy plastic bags: some were tearing during handling (passing on at the assembly lines); cloth bags, better. (3) Radio on all the time, so that we know what the needs are at the emergency sites… (4) Make sure the goods reach the RIGHT people (in real DIRE need) in time – a real COORDINATION challenge… (5) Hard Boiled Eggs: When I saw these being served to the Volunteers, I thought it’d make a perfect relief food for the victims: nutritious, easy to eat, can last 2 days or so (before consumption)…



BAC-OndoyYou may bring relief goods to:

BAC (B.A.Council) Office,

College of Business Administration, UP Diliman.

ALSO to the Office of the Vice Chancellor for Community Affairs (OVCCA)

🙂  🙂  🙂

Images of the Ateneo Operations on 27 September:


MORE Volunteers Needed!

😉  😉  😉

For US$ donations, you may send them online to www.give2asia.org:


🙂  🙂  🙂

You may also join “Project Ondoy” group in FB.

(“Cat Gots”, of ADMU, is creator/administrator : +639176306154)



Here’s a compilation of donation and volunteer sites:


Let’s all help in whatever way we can. 🙂

🙂  🙂  🙂

Typhoon Ondoy Relief Goods Donation Centers:


(Learn to use GoogleMaps to indicate where you want people to bring goods.)


😉  😉  😉

Typhoon Ondoy

Typhoon Ondoy

Sábado, 26 de septiembre, resultó ser ominoso para el pueblo filipino: el tifón Ondoy, sin prevenir, vino con toda fuerza, con lluvias más fuertes que nunca.  Aun mi casa se inundaba ―por vez primera― (sólo 2 o 3 pulgadas) dentro de un par de horas…

We woke up in the morning to the noise of strong rains, although no gusty winds, thus only typhoon signal no. 1 up. But as the hours progressed, floodwaters came rushing in and rising and rising…until CALAMITY alerts were raised.


Photo courtesy of VIVIAN VICTORIA.


(Marikina River – Pasig River)

Photo courtesy of friends of Kathy Zablan.

Al final del día, las de mi casa sólo tuvimos que aguantar los dolores de espalda tras haber quitado cantidades de agua (¡!)…y los miembros de mi familia, y los más íntimos han estado bien.  Pero más dolor causa la situación paupérrima en que se han quedado aún miles de personas en muchos distritos de Metro Manila y las provincias cercanas…

Relief and recovery operations continue as of this moment.  Please help us…also with prayers, similar to the following: “Lord, Father Almighty, help us [the Filipino people] recover quickly and well from this disaster… Help us to reach out to our fellow men; help us, too, to see the good behind this calamity that has befallen us.”


Typhoon Ondoy Emergency Hotlines & Relief Operations

Rescue Operations

  1. National Disaster Coordinating Council (NDCC) (+632-9125668, +632-9111406, +632-9115061, +632-9122665) Help hotlines: (+65 734-2118, 734-2120) ndcchelpdesk@gmail.com
  2. Philippine Coast Guard (+632-5276136)
  3. Air Force (+63908-1126976, +632-8535023)
  4. Metro Manila Development Authority (136)
  5. Marikina City Rescue (+632-6462436, +632-6462423, +632920-9072902)
  6. Pasig Rescue Emergency Number (+632-6310099)
  7. Quezon City Rescue (161)
  8. San Juan City Hall Command Post (+632-4681697)
  9. Bureau of Fire Protection Region III (Central Luzon) Hotline: (+63245-9634376)
  10. Senator Dick Gordon (+639178997898, +63938-444BOYS, +632-9342118, +632-4338528)
  11. Senator Manny Villar (+639174226800. +639172414864, +639276751981)

Civil Society/ Media

  1. Philippine National Red Cross (143, +632-5270000)
  2. Philippine National Red Cross Rizal Chapter operations center hotline: (+632-6350922, +632-6347824)
  3. Go to GMA Facebook page & post complete addresses and names of people in need of immediate help.
  4. ABS-CBN Typhoon Ondoy Hotline: (+632-4163641)
  5. Jam 88.3: (+632- 6318803) or SMS at JAM (space) 883 (space) your message to 2968



(List of missing people, contact persons, etc.)


Sister Death


I was at the Necrological Service last night in honor of my ―everyone’s― beloved friend, Lorraine Villanueva.  We were given an estampita ―“bookmark”― with Lorraine’s photo on it, a prayer, and the following on the reverse side:


I am home in Heaven, dear ones;

Oh, so happy and so bright!

There is perfect joy and beauty

In this everlasting light.

All the pain and grief is over,

Every restless tossing passed;

I am now at peace forever,

Safely home in Heaven at last.

Did you wonder I so calmly

Trod the valley of the shade?

Oh! But Jesus’ love illumined

Every dark and fearful glade.

And He came Himself to meet me

In that way so hard to tread;

And with Jesus’ arm to lean on,

Could I have one doubt or dread?

Then you must not grieve so sorely,

For I love you dearly still;

Try to look beyond earth’s shadows,

Pray to trust our Father’s Will.

There is work still waiting for you,

So you must not idly stand;

Do it now, while life remaineth,

You shall rest in Jesus’ land.

When that work is all completed,

He will gently call you Home;

Oh! the rapture of that meeting!

Oh! the joy to see you come!


Then I thought to myself: “I wish something similar could be done during my wake”.  😉  Hmm…


Estas estrofas vienen de mi amigo Juan León Reiriz Paz, que cada vez pone cosas maravillosas en mi muro en FB…

1.- Tú nos dijiste que la muerte
no es el final del camino,
que aunque morimos o somos
carne de un ciego destino.
Tú nos hiciste, tuyos somos,
nuestro destino es vivir
siendo felices contigo
sin padecer ni morir.

2.- Cuando la pena nos alcanza
por el hermano perdido,
cuando el adiós dolorido
busca en la fe su esperanza.
En tu palabra confiamos
con la certeza de que Tú
ya le has devuelto a la vida,
ya le has llevado a la luz.

3.- Cuando, Señor, resucitaste
todos vencimos contigo,
nos regalaste la vida
como en Betania al amigo.
Si caminamos a tu lado
no va a faltarnos tu amor,
porque muriendo vivimos
vida más clara y mejor.

4.- Despidamos todos juntos al hermano
y elevemos en su honor una oración;
despidamos todos juntos al hermano
y entonemos la victoria del Señor,
entonemos la victoria.


5.- Tu familia y amistades hoy presentes
te desean que descanses junto a Dios;
tu familia y amistades hoy presentes
te despiden y te cantan el adiós:
hasta pronto, hasta el cielo.

6.- Oración española por un soldado caído

Cuando la pena nos alcanza,
del compañero perdido.
Cuando el adiós dolorido,
busca en la fe su esperanza.
En tu palabra confiamos
con la certeza que Tú
ya le has devuelto a la vida,
ya le has llevado a la luz.
Ya le has devuelto a la vida,
ya le has llevado a la luz.


* “Sister Death”

“Don’t be afraid of death. Accept it from now on, generously…when God wills it, where God wills it, as God wills it. Don’t doubt what I say: it will come in the moment, in the place and in the way that are best—sent by your Father God. Welcome be our sister death.” (St. Josemaría Escrivá, The Way, 739)

We praise You, Lord, for Sister Death,
from whom no one living can escape.
Woe to those who die in their sins!
Blessed are those that She finds doing Your Will.
No second death can do them harm.

We praise and bless You, Lord,
and give You thanks, and serve You in all humility.

(from Canticle of the Sun, by St. Francis of Assisi)

😉  😉  😉

Human Resources


The “Management Bible”* says:


Recognition is one of the most powerful activities that a manager can do to increase productivity, improve morale, and provide a sense of meaning on the part of employees on a day-to-day basis. Yet, in most work environments, this activity is underutilized and even randomly applied. Studies indicate that being thanked for doing a good job is one of the most motivating incentives an employee reports receiving, even though some 58 percent of employees say they seldom if ever receive such thanks from their managers where they currently work. When recognition is tied to desired performance, it becomes a big driver of enhancing that performance, both the quantity and quality of individual effort and results…

…To motivate employees, managers need to reward achievements and progress toward goals by employees much more frequently than once a year. Indeed, rewarding performance needs to take place on almost a daily basis. More times than not, what is more important to workers are intangibles such as being appreciated for the work they’ve done, being kept informed about things that affect them, and having a sympathetic manager who takes time to listen to them. None of these intangibles are very costly, but they all do take the time and thoughtfulness of a manager who cares…”


* Bob Nelson & Peter Economy, “THE MANAGEMENT BIBLE”, (John Wiley & Sons, Inc.), 2005.


Measuring and rewarding desired employee behavior were at the heart of XYZ Company’s program. It was the job of supervisors and managers to closely track the performance of employees and assign points for each of the factors

Of course, results speak louder than words.  In the program’s first year, XYZ Company saved P5.2 million, increased productivity by nearly 15 percent, and reduced quality-related mistakes by 40 percent

How is productivity typically measured?

🙂  🙂  🙂

Microsoft’s thesaurus gives the following synonyms for ‘productivity’:

output, efficiency, yield, production


YIELD  =  output  /  input


Why Appraise Performance?

  • Appraisals provide important input on which promotion and salary raise decisions can be made
  • Lets the boss and subordinate develop a plan for correcting any deficiencies
  • Provides opportunity to review employee’s career plans



🙂  🙂  🙂

Join me in singing a Tagalog version of Kÿrie –

“Panginoon, Maawa Ka” Lord, Have Mercy:

Oops, I couldn’t find it…

I’ll just give you:

Manalig Ka

http://www.storage.to/get/RhzG8oLn/Manalig Ka.mp3

Paghahangad (Full version)


Dapat manalig at maghangad na makamtan ang PhD! 😦  🙂  😉

🙂  🙂  🙂

Care Bears


😉  (a blog by my niece, Karen)  😉

The Care Bears are a group of adorable, furry friends each with a special caring mission.  They help teach people how to care.  Every Care Bear wears a bright-colored tummy picture that tells the world who they are and what is their special area of caring.

In their cloud-land home, called Care-a-lot, the Care Bears help each other learn to care.  Sometimes they magically bring a child with a special caring concern to Care-a-lot so that they can better teach them some of the finer points of being a caring person.  Sometimes, too, the Care Bears have to speed down to Earth to help with some crisis in caring.  Wherever the Care Bears go, and whatever the Care Bears do, in their soft, fuzzy, and funny way, they share their special gift of caring with everyone they meet.

🙂  🙂  🙂

I was so delighted to have actually gotten hold of at least five (5) of the Care Bears!  Here they are:


From L to R, they are: Secret Bear, Bashful Bear, Daydream Bear, ThanksALot Bear, and TakeCare Bear 🙂

And I’ll tell you how each of these 5 relates to the objective of this blog, which is “Values and Virtues for Surviving in Life”.  Here’s an Outline:

♥ Secret Bear = keeping professional secrets

♥ Bashful Bear = modesty, shame (according to my Tita, it’s pudor)

♥ Daydream Bear = building a better future, thru creative use of the imagination

♥ ThanksALot Bear = Gratefulness (again, according to my Tita: “ser agradecido/a”)

♥ TakeCare Bear = being Caring + being Careful


Lemme explain:

♥ Secret Bear – Although sincerity and veracity are important values, there are circumstances where ‘keeping secrets’ becomes important, for example, when keeping professional or trade secrets, or when keeping silence of office.

♥ Bashful Bear – In Chapter 11 of Bishop Prelate Javier Echevarria’s book “Itinerarios de Vida Cristiana”, we are told about the ‘phenomenology of shame‘, about a virtue called pudor in Spanish, which is really a combination of modesty, the right kind of shame, carefulness, elegance, dignity, prudence, etc.

♥ Daydream Bear – this bear represents the ‘right’ kind of daydreaming, a creative ‘thinking about and planning for the future’, putting our imagination to good use, being realistic, but at the same time being forward-looking, so that we can meet our objectives in life…

♥ ThanksALot Bear – this speaks about the quality of GRATEFULNESS, of knowing how to give thanks, whenever necessary, which is actually often 🙂  We all have to learn GRATITUDE from ThanksALot Bear… 😉

♥ TakeCare Bear – There are 2 parts here: 1) knowing how to be CARING (which all the episodes of ‘CareBears’ would show us), and 2) knowing how to TAKE CARE, i.e., to be concerned about our safety and security, for we have to preserve our life, so that we can continue serving God!

🙂  🙂  🙂

Care Bears Official Website:


😉 😉 😉

“Venid conmigo a la Jornada Mundial de la Juventud en Madrid en 2011!”

🙂  🙂  🙂