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Kwentong LoKarb: Low-Carb Triumphs! "Pulong-Masa" is a groundbreaking social media livestream broadcast program poised to revolutionize the digital airwaves.

Hosted by Justin A. Mapile, the esteemed National President of Mula sa Masa Democratic Movement (MMDM) and National Chairman of Movement for Accessible Services and Action (MASA), this innovative show is proudly presented by MMDM and MASA.

23/07/2024

🌟 E-Book Launching: July 28 🌟
On the occasion of Uncle Justin's 2nd-year anniversary in the low-carb lifestyle!

📘 LOW-CARB FOR BEGINNERS: Addressing Your Top 20 Questions to Guide You on Your Low-Carb Journey

🎉 Join us in celebrating Uncle Justin’s journey and get your hands on the ultimate guide to starting your own low-carb adventure. This e-book covers everything you need to know, from the basics to the nuances of low-carb living.

🔍 What's Inside:

- Low-Carb Living protocol
- Simple explanations of low-carb principles
- Answers to the 20 most common questions
- Success stories and personal insights from Uncle Justin

🎁 Special Launch Offer:
Get it at P250 – that’s 50% off for a limited time!

🔗 Mark Your Calendar and be part of this life-changing movement.

📅 Launch Date: July 28

21/07/2024

Do you believe a pill or injection can fix your health without altering your eating habits?

That's pure wishful thinking!

20/07/2024

Uncle Justin's Two Meals A Day (TMAD), 07/20/24

1st Meal, 12NN:
- Sinigang na Baboy

2nd Meal, 6PM:
- T-Bone Steak
- Brewed Coffee

20/07/2024

Hindi Araw-Araw na pag-Dumi, Normal Ba?

Uncle Justin A. Mapile
July 20, 2024

Opo, normal lang na hindi araw-araw dumudumi ang isang taong nasa low-carb lifestyle. Hindi dapat itong ikabahala, ilang dahilan ang mga sumusunod:

1. Mababa ang Fiber Intake:

Ang ilang low-carb diet ay maaaring kulang sa fiber dahil sa limitadong pagkain ng prutas, gulay, at whole grains na mataas sa carbohydrates. Ang fiber ay mahalaga sa regular na pagdumi dahil ito ang nagdadagdag ng bulk sa stool at nagpapabilis ng paggalaw nito sa bituka.

2. Mataas na Fat Intake:

Ang pagkain ng mataas sa taba ay maaaring magpabagal sa pagtunaw ng pagkain. Ang fat ay mas mabagal natutunaw kumpara sa carbohydrates, kaya't mas matagal ang pagproseso ng pagkain sa digestive system, na nagreresulta sa hindi araw-araw na pagdumi.

3. Mas Mababang Dami ng Pagkain: Karaniwan, ang mga taong naglo-low-carb ay kumakain ng mas kaunting dami ng pagkain. Mas kaunti ang nasisira at natitira sa digestive system, kaya mas bihira ang pagdumi. Ang kabawasan sa kabuuang dami ng fiber at bulk na natutunaw sa bituka ay maaaring magdulot ng mas bihirang pagdumi.

4. Pagbabago sa Gut Bacteria:

Ang low-carb diet ay maaaring magdulot ng pagbabago sa komposisyon ng gut bacteria, na maaaring makaapekto sa regularity ng pagdumi. Ang gut microbiota ay may mahalagang papel sa pagtunaw ng pagkain at sa paggalaw ng bituka. Ang pagbabago sa diet ay maaaring makaapekto sa kanilang populasyon at aktibidad.

5. Ketosis:

Sa low-carb diet, lalo na kung nasa ketogenic diet, ang katawan ay nasa estado ng ketosis. Sa prosesong ito, ang katawan ay nagiging mas mahusay sa paggamit ng fat bilang pangunahing pinagkukunan ng enerhiya sa halip na carbohydrates. Kapag ang katawan ay nasa ketosis, ang atay ay nagpo-produce ng ketones mula sa fat, na ginagamit ng mga cell bilang enerhiya. Ang pagtaas ng ketone levels at ang pagbabago sa metabolismo ng enerhiya ay maaaring magdulot ng dehydration dahil sa mas mataas na excretion ng electrolytes at tubig. Ang dehydration na ito ay maaaring magdulot ng constipation o mas bihirang pagdumi, dahil ang mas kaunting likido sa katawan ay nagiging sanhi ng mas tuyo at mahirap na stool. Upang maiwasan ito, mahalagang panatilihin ang sapat na hydration at tiyaking kumain ng mga pagkaing mayaman sa fiber na akma sa low-carb diet.

Importante pa rin na siguraduhing sapat ang tubig na iniinom at kumain ng mga low-carb sources ng fiber tulad ng mga leafy greens, nuts, at seeds upang makatulong sa regular na pagdumi. Ang pagkakaroon ng sapat na hydration at fiber intake ay makakatulong upang mapanatili ang kalusugan ng digestive system sa kabila ng low-carb lifestyle.

19/07/2024

Uncle Justin's Two Meals A Day (TMAD), 07/19/24

1st Meal, 12NN:
- Baked Bone Marrow
- Grilled Salmon
- Brewed Coffee

2nd Meal, 6PM:
- Beef Patties
- Egg
- Brewed Coffee

18/07/2024

Uncle Justin's Two Meals A Day (TMAD), 07/18/24

1st Meal, 12NN:
- Lechon Baboy, Ulo
- Brewed Coffee

2nd Meal, 6PM
- Adobong GG (ACV & Coco Aminos)
- Tenolang Manok

18/07/2024

"Reclaim your health by trusting your instincts."
Regain health by trusting your body's healing abilities.

17/07/2024

Rediscovering Our Innate Healing Power: Breaking Free from the Illness Industry

Uncle Justin A. Mapile
July 18, 2024

In an age where medical advancements and pharmaceutical innovations have reached unprecedented heights, it's ironic that many people have lost trust in their body's innate and instinctive healing abilities. Instead of relying on the wisdom of our bodies, we increasingly turn to an industry that, some argue, has a vested interest in keeping us sick. This shift in trust raises important questions about our relationship with health, illness, and the medical industry.

THE RISE OF THE MEDICAL INDUSTRY

The modern medical industry has made remarkable strides in treating diseases and managing health conditions. Vaccinations, antibiotics, and advanced surgical techniques have saved countless lives. However, along with these achievements, there has been a growing reliance on pharmaceuticals and medical interventions as the primary means of managing health.

Pharmaceutical companies, hospitals, and other health-related businesses have become powerful players in the global economy. Their success depends, in part, on a steady stream of patients. This reality has led some to believe that these industries have a vested interest in maintaining a certain level of illness in the population. After all, a healthy population requires fewer drugs, treatments, and hospital visits, potentially impacting the industry's bottom line.

THE EROSION OF TRUST IN OUR BODIES

Over time, this dependency on medical interventions has eroded our trust in the body's natural ability to heal. We've been conditioned to seek out pills and procedures for even minor ailments, often overlooking the body's capacity to recover on its own. The message is clear: when you're sick, you need something external to fix you.

This mindset can be particularly damaging when it comes to chronic conditions. Instead of exploring lifestyle changes that could address the root causes of these illnesses, we often settle for managing symptoms with medications. This approach not only undermines our confidence in our bodies but also perpetuates a cycle of dependency on the medical industry.

THE INNATE HEALING POWER OF THE BODY

The human body is an incredible, self-regulating system with a remarkable ability to heal itself. From repairing cuts and bruises to fighting off infections, our bodies are equipped with sophisticated mechanisms to maintain health. When we support these natural processes with proper nutrition, exercise, and a healthy lifestyle, we can often enhance our ability to heal.

Consider the benefits of a low-carb diet, for example. Many people have found that reducing their intake of refined carbohydrates and sugars can lead to significant improvements in conditions like type 2 diabetes, hypertension, and obesity. These changes often result in reduced dependence on medications and a greater sense of empowerment over one's health.

REBUILDING TRUST IN OUR BODIES

To rebuild trust in our body's innate healing abilities, we need to shift our perspective on health and wellness. Here are a few steps to help foster this trust:

1. Educate Yourself:

Learn about the body's natural healing processes and the impact of lifestyle choices on health. Knowledge is empowering and can help you make informed decisions about your well-being.

2. Adopt a Healthy Lifestyle:

Prioritize nutrition, exercise, sleep, and stress management. These fundamental aspects of health can enhance your body's ability to heal and maintain balance.

3. Be Mindful of Medications:

While medications are sometimes necessary, be cautious of over-reliance. Work with your healthcare provider to explore alternative approaches and gradually reduce dependency where possible.

4. Listen to Your Body:

Pay attention to how your body responds to different foods, activities, and environments. Your body often signals what it needs to heal and thrive.

5. Seek Holistic Health Practices:

Consider incorporating holistic health practices such as yoga, meditation, acupuncture, and herbal medicine. These approaches can support the body's natural healing processes and promote overall wellness.

A CALL TO ACTION

It's time to reclaim our trust in the body's innate and instinctive healing abilities. By making conscious choices that support our health, we can reduce our dependence on an industry that benefits from illness. This shift not only empowers us to take control of our well-being but also promotes a more sustainable and holistic approach to health.

The journey towards trusting our bodies again won't happen overnight, but with commitment and education, we can learn to honor the wisdom of our bodies and foster a healthier, more independent relationship with our well-being. Let's embrace this journey and rediscover the incredible healing power that resides within us.

16/07/2024

The Truth About Junk Food: A Fresh Perspective

Uncle Justin A. Mapile
July 17, 2024

Mark Hyman, MD, once said, "There is no such thing as junk food. There is junk. And there is food." This statement challenges us to rethink how we categorize what we eat.

THE SUGAR SURGE

In the 1800s, the average person consumed about 10 pounds of sugar annually. Today, that number has skyrocketed to 152 pounds of sugar and 146 pounds of flour per person each year. That's roughly a pound of sugar every single day! This drastic increase in sugar intake is not just alarming; it's dangerous.

THE IMPACT ON OUR HEALTH

These sugar-laden, processed foods hijack our metabolism, leading to weight gain and various health issues. They're not just "junk food"—they're junk. Real food, on the other hand, is what nature intended for us to eat. It's free from barcodes, artificial ingredients, and long ingredient lists. It's fresh, wholesome, and nourishing.

REWIRING OUR BRAINS

Interestingly, research from the National Institutes of Health (NIH) shows that our brain chemistry, not our stomachs, is the key regulator of our weight and metabolism. The right foods send signals to our brain to reduce hunger and cravings, helping us burn fat and feel great. In contrast, sugary, processed foods do the opposite, keeping us trapped in a cycle of unhealthy eating.

MAKING CONSCIOUS CHOICES

Breaking free from junk food isn't just about willpower. It's about making mindful choices and addressing our emotional triggers. Next time you crave a chocolate chip cookie or another junk food, ask yourself:

- What am I feeling?
- What do I need?

Often, the answer isn't food.

DETOXING BODY AND MIND

We have the opportunity today to detox not only from junk food but also from negative thoughts. By decluttering our bodies and minds, we can embark on a path to better health. Let's embrace this chance to make positive changes—one real food choice at a time.

16/07/2024

Uncle Justin's Two Meals A Day (TMAD), 07/16/24

1st Meal, 12NN:
- Lechon Baboy
- Brewed Coffee

2nd Meal, 6:30PM
- Lechon Baboy (leftover)
- Lengua (lechon)
- Cheese
- Cucumber
- Brewed Coffee

16/07/2024

Pag-unawa sa Cravings: Mga Dahilan at Payo para Maiwasan Ito

Uncle Justin A, Mapile
July 16, 2024

Ang cravings, o matinding pagnanasa sa pagkain, ay karaniwang dulot ng iba't ibang kadahilanan kahit pa sumusunod ka na sa isang specific na diet tulad ng low-carb. Narito ang ilang dahilan kung bakit ito nangyayari:

1. Hormonal Imbalances:

Ang mga pagbabago sa mga hormone tulad ng ghrelin at leptin ay maaaring mag-trigger ng cravings. Ang ghrelin, o "hunger hormone," ay nagpapataas ng gana sa pagkain. Kapag mataas ito, mas malamang na makaramdam ka ng gutom at cravings. Ang leptin naman, o "satiety hormone," ay nagsasabi sa utak na busog ka na. Kung may leptin resistance, hindi epektibong masabihan ang utak na busog na, kaya't patuloy pa rin ang cravings kahit sapat na ang pagkain. Ang imbalance ng mga hormone na ito ay isang pangunahing sanhi ng cravings.

2. Nutrient Deficiencies:

Kapag kulang ang katawan sa ilang nutrients, maaari itong magdulot ng cravings. Halimbawa, ang kakulangan sa magnesium ay maaaring magdulot ng pagnanasa sa tsokolate.

3, Kakulangan sa Pagkain ng Protina at Taba:

Ang hindi sapat na konsumo ng protina at taba, na mahalaga para sa satiety o pakiramdam ng pagkabusog, ay maaaring magdulot ng cravings. Ang protina at healthy fats ay tumutulong upang manatiling busog at masigla ang katawan.

4. Emotional Factors:

Stress, anxiety, at depression ay maaaring magdulot ng emotional eating at cravings bilang paraan ng pag-coping.

5. Dehydration:

Minsan, ang uhaw ay maaaring mapagkamalang gutom o cravings.

6. Sleep Deprivation:

Ang kakulangan sa tulog ay maaaring magdulot ng hormonal imbalances na nagreresulta sa cravings.

7. Habit and Environment:

Ang nakasanayan at ang paligid, tulad ng madalas na pagkain ng certain snacks habang nanonood ng TV, ay maaaring magdulot ng cravings kahit hindi ka naman gutom.

8. Psychological Triggers:

Ang mga memories o ugnayan sa specific foods ay maaaring mag-trigger ng cravings. Halimbawa, ang pag-amoy ng bagong lutong tinapay ay maaaring magdulot ng pagnanais na kumain nito.

Para mabawasan ang cravings, subukang:

- Uminom ng sapat na tubig: Baka uhaw lang pala ang nararamdaman mo.

- Kumain ng nutrient dense meals: Siguraduhing kumpleto sa nutrients ang bawat meal, lalo na ang protina at healthy fats.

- Magkaroon ng sapat na tulog: Para sa tamang hormonal balance.

- Maghanap ng alternatibong activities: Para hindi nakatuon sa pagkain, tulad ng pag-exercise o pagbabasa.

15/07/2024

Uncle Justin's Two Meals A Day (TMAD), 07/15/24

1st Meal, 12NN:
- Crispy Pata
- Fried Hito
- Ginataang Kohol
- Cafe Americano

2nd Meal, 6PM:
- Fried Lapu-lapu
- 1 Egg
- Celery Sticks
- Brewed Coffee

14/07/2024

Uncle Justin's Two Meals A Day (TMAD), 07/14/24

1st Meal 12NN:
- Nilagang Pata ng Baboy at Balbacua
- Bokchoy

2nd Meal, 6PM:
- Nilagang Pata ng Baboy (leftover)

14/07/2024

Announcement:

Kwentong LoKarb will not be airing tonight. We will resume our live broadcast on July 21, Sunday, at 6 PM. Thank you for your understanding and support!

14/07/2024

Ilang Beses mo Ginagamit ang Mantika?

Uncle Justin A. Mapile
July 14, 2024

Ang paggamit muli ng mantika mula sa animal fats at niyog (coconut oil) ay isang karaniwang praktis sa kusina. Narito ang ilang mga gabay at tips:

1. Animal Fats (e.g., Beef Tallow, Pork Lard, Chicken Fat):

> Rule of Thumb: Iwasan ang paggamit ng mantika mula sa animal fats nang higit sa tatlong beses.

> Quality Check: Pagkatapos gamitin, salain ang mantika upang alisin ang mga labi ng pagkain. I-store ito nang tama para mapanatili ang kalidad.

> Signs to Retire Oil:

- Kung ang pagkain ay nagiging sobrang malasa o ang kulay ng mantika ay nagiging hindi karaniwan at madilim, itapon na ito.

2. Coconut Oil:

> Ang mantika ng niyog ay mas matibay at maaaring gamitin nang mas maraming beses kaysa sa ibang mantika.

> Quality Check: Salain at i-store ito nang tama pagkatapos gamitin.

> Signs to Retire Oil:

- Kung ang mantika ng niyog ay nagiging malabo o may hindi karaniwang amoy, itapon na ito.

Tandaan na ang tamang pag-aalaga at paggamit ng mantika ay mahalaga para mapanatili ang kalusugan at kalidad ng iyong pagkain.

13/07/2024

Uncle Justin's Time Restricted Eating (TRE) - 16/8, Saturday, July 13, 2024:

1st Meal, 10AM:
- Poached Eggs, 4pcs.
- Beef Patty
- Cucumber
- Brewed Coffee

2nd Meal, 2PM:
- Pesang Lapu-lapu
- Bokchoy

3rd Meal, 5:30PM:
- Lechon Baboy.

13/07/2024

Healthy living is built on a foundation of knowledge, not blind trust.

13/07/2024

LIES My Doctor Told Me

Uncle Justin A. Mapile
July 13, 2024

In the book "LIES My Doctor Told Me," Dr. Ken Berry exposes common misconceptions in medical advice that have persisted for decades. He challenges outdated beliefs and provides evidence-based insights to help readers make informed decisions about their health. Uncle Justin summarizes and enumerates some examples of the misconceptions in medical advice that Dr. Berry addresses:

1. Low-Fat Diets Are Healthier:

- Misconception: For decades, the medical community has promoted low-fat diets as the key to preventing heart disease and maintaining a healthy weight.

- Reality: Dr. Berry argues that this advice is based on outdated science. He explains that healthy fats are essential for proper bodily function and that reducing fat intake can lead to increased consumption of carbohydrates and sugar, which can contribute to obesity and metabolic diseases.

2. All Cholesterol Is Bad:

- Misconception: High cholesterol levels are often seen as the primary cause of heart disease, leading to widespread use of statin drugs to lower cholesterol.

- Reality: Dr. Berry suggests that cholesterol itself is not the villain it's made out to be. He explains that inflammation and other factors play a more critical role in heart disease and that cholesterol is necessary for various bodily functions, including hormone production and cellular repair.

3. Whole Grains Are Essential for a Healthy Diet:

- Misconception: Many dietary guidelines recommend the consumption of whole grains as a staple of a healthy diet.

- Reality: Dr. Berry argues that whole grains can be problematic for many people, contributing to blood sugar spikes and insulin resistance. He recommends reducing grain intake in favor of more nutrient-dense, low-carb vegetables and proteins.

4. Calories In vs. Calories Out:

- Misconception: Weight management is often simplified to the concept of "calories in vs. calories out," suggesting that as long as you burn more calories than you consume, you'll lose weight.

- Reality: Dr. Berry explains that this concept overlooks the complexity of human metabolism and the hormonal effects of different types of foods. He emphasizes the importance of food quality and the role of insulin and other hormones in weight management.

5. Salt Causes High Blood Pressure:

- Misconception: High salt intake is commonly believed to cause hypertension, leading to recommendations to drastically reduce salt consumption.

- Reality: Dr. Berry points out that for many people, salt intake does not have a significant impact on blood pressure. He explains that focusing on overall diet quality, reducing sugar and processed food intake, and ensuring proper hydration and mineral balance are more effective strategies for managing blood pressure.

6. Artificial Sweeteners Are Safe:

- Misconception: Artificial sweeteners are often recommended as a safe alternative to sugar for people looking to lose weight or manage diabetes.

- Reality: Dr. Berry highlights studies that suggest artificial sweeteners can have negative effects on metabolism, gut health, and even weight management. He recommends natural low-carb sweeteners like stevia or erythritol as safer alternatives.

7. Breakfast Is the Most Important Meal of the Day:

- Misconception: Skipping breakfast is often said to lead to overeating later in the day and poor health outcomes.

- Reality: Dr. Berry discusses how intermittent fasting and skipping breakfast can be beneficial for many people, helping to regulate blood sugar levels, improve insulin sensitivity, and support weight loss.

8. Vegetable Oils Are Healthier than Animal Fats:

- Misconception: Vegetable oils like canola, soybean, and corn oil are promoted as heart-healthy alternatives to animal fats.

- Reality: Dr. Berry argues that vegetable oils are highly processed and can lead to inflammation and oxidative stress in the body. He advocates for the use of natural fats like butter, lard, and coconut oil.

9. Red Meat Causes Cancer:

- Misconception: Red meat consumption has been linked to an increased risk of cancer, leading to recommendations to limit or avoid it.

- Reality: Dr. Berry contends that this claim is based on flawed epidemiological studies and that red meat can be part of a healthy diet when sourced from grass-fed and properly raised animals.

10. Prescription Medications Are Always Necessary:

- Misconception: Doctors often prescribe medications as the first line of treatment for various conditions, from high cholesterol to diabetes.

- Reality: Dr. Berry emphasizes that many conditions can be managed or even reversed through diet and lifestyle changes, reducing the need for medications and their potential side effects.

11. A High-Carb Diet Is Necessary for Athletes:

- Misconception: Athletes are often advised to consume high amounts of carbohydrates for energy and performance.

- Reality: Dr. Berry presents evidence that low-carb, high-fat diets can also support athletic performance by improving fat oxidation and endurance.

12. Fat Makes You Fat:

- Misconception: Consuming dietary fat is believed to directly lead to weight gain.

- Reality: Dr. Berry explains that it is excess carbohydrate consumption that often leads to weight gain, as it stimulates insulin production and fat storage. Healthy fats, on the other hand, can promote satiety and support metabolic health.

Patient Advocacy

"LIES My Doctor Told Me" empowers readers to take charge of their health and be proactive advocates in medical settings. Dr. Ken Berry equips patients with strategies for effective communication with healthcare providers, emphasizing the importance of asking the right questions, seeking second opinions, and staying informed about personal health conditions and treatment options. This approach ensures patients make well-informed decisions and take an active role in their healthcare journey.

13/07/2024

The Doctor is More to be Feared than the Disease! - French proverb

12/07/2024

Uncle Justin's Two Meals A Day (TMAD), 07/12/24

1st Meal, 12NN:
- Low-Carb Kaldereta Buto-Buto ng Baka
- Celery Sticks

2nd Meal, 6PM:
- Pan-seared Juicy T-Bone Steak
- Cucumber

12/07/2024

Net carb ng Mga Low-Carb Gulay

Uncle Justin A. Mapile
July 12, 2024

Sa Pilipinas, maraming low-carb gulay na matatagpuan sa mga bakuran lalo na sa kanayunan, na pwedeng isama sa ating pagkain. Narito ang ilan at ang kanilang net carb content (base sa isang serving size), pati na rin ang iba pang nutrients na taglay nila:

1. Talong (Eggplant):

- Net Carbs: Humigit-kumulang 2.36 grams per tasa (chopped)
- Nutrients: Mayaman sa fiber, vitamins B1, B6, at antioxidants na anthocyanins, na makakatulong sa pagprotekta laban sa cell damage.

2. Pipino (Cucumber):

- Net Carbs: Humigit-kumulang 2 grams per tasa (sliced)
- Nutrients: Mataas sa water content, vitamins K at C, at mayroong anti-inflammatory properties.

3. Okra:

- Net Carbs: Humigit-kumulang 2 grams per tasa (sliced)
- Nutrients: Mayaman sa vitamins A, C, at K, folate, at magnesium. Maganda rin para sa digestive health dahil sa soluble fiber.

4. Spinach:

- Net Carbs: Humigit-kumulang 0.4 grams per tasa (cooked)
- Nutrients: Mataas sa vitamins A, C, K, at folate. Mayaman din sa iron at calcium.

5. Sibuyas (Onions):

- Net Carbs: Humigit-kumulang 4 grams per medium-sized sibuyas
- Nutrients: May antioxidants, vitamins C at B6, at folate. Ang sulfur compounds sa sibuyas ay may anti-cancer properties.

6. Lettuce (Litsugas):

- Net Carbs: Humigit-kumulang 0.5 grams per tasa (shredded)
- Nutrients: Mayaman sa vitamins A, K, at folate. Mababa sa calories at mayroong water content na nagpapalakas ng hydration.

7. Bell Peppers (Pimiento):

- Net Carbs: Humigit-kumulang 4 grams per medium-sized bell pepper
- Nutrients: Mataas sa vitamins A, C, at B6. May antioxidants tulad ng beta-carotene at lutein.

8. Broccoli:

- Net Carbs: Humigit-kumulang 3 grams per tasa (chopped)
- Nutrients: Mayaman sa fiber, vitamins C, K, at folate. May calcium at anti-cancer compounds na sulforaphane.

9. Cauliflower:

- Net Carbs: Humigit-kumulang 2 grams per tasa (chopped)
- Nutrients: Mayaman sa vitamins C at K, fiber, at antioxidants. Magandang substitute sa kanin o mashed potatoes.

10. Zucchini (Zukini):

- Net Carbs: Humigit-kumulang 2 grams per tasa (sliced)
Nutrients: May vitamins A, C, at potassium. May antioxidant properties na lutein at zeaxanthin.

11. Kale (Repolyo):

- Net Carbs: Humigit-kumulang 0.2 grams per tasa (raw)
- Nutrients: Mayaman sa vitamins A, C, K, at calcium. May antioxidants at anti-inflammatory properties.

12. Pechay (Bok Choy):

- Net Carbs: Humigit-kumulang 0.8 grams per tasa (chopped)
- Nutrients: May vitamins A, C, at K, calcium, at iron. Mababa sa calories at mataas sa water content.

13. Kangkong (Water Spinach):

- Net Carbs: Humigit-kumulang 0.7 grams per tasa (chopped)
- Nutrients: May vitamins A, C, at iron. Mababa sa carbs at maganda sa digestive health.

14. Talbos ng Kamote (Sweet Potato Tops):

- Net Carbs: Humigit-kumulang 1.5 grams per tasa (chopped)
- Nutrients: May vitamins A, C, at B6. Mataas din sa fiber at antioxidants.

15. Malunggay (Moringa):

- Net Carbs: Humigit-kumulang 0.4 grams per tasa (chopped)
- Nutrients: May antioxidants, vitamins A, C, at calcium. Kilala sa pagkakaroon ng iba't ibang nutrients na kapaki-pakinabang sa kalusugan.

16. Kamatis (Tomato):

- Net Carbs: Humigit-kumulang 3 grams per tasa (hiniwa)
- Nutrients: Mayaman sa vitamins A, C, at K, at lycopene na isang powerful antioxidant.

17. Bawang (Garlic):

- Net Carbs: Humigit-kumulang 30 grams per tasa (hiniwa)
- Nutrients: Mayaman sa manganese, vitamins B6 at C. May anti-inflammatory at antibacterial properties.

18. Alugbati (Malabar Spinach):

- Net Carbs: Humigit-kumulang 0.7 grams per tasa (hiniwa)
- Nutrients: Mataas sa vitamins A at C, calcium, at iron. Magandang source ng fiber.

19. Saluyot (Jute Leaves):

- Net Carbs: Humigit-kumulang 0.2 grams per tasa (hiniwa)
- Nutrients: May vitamins A, C, E, calcium, at dietary fiber. Maganda para sa skin health.

20. Labanos (Radish):

- Net Carbs: Humigit-kumulang 2 grams per tasa (hiniwa)
- Nutrients: Mayaman sa vitamin C, potassium, at antioxidants. May detoxifying properties at mabuti para sa digestion.

Tandaan na ang mga nabanggit na halaga ay base sa isang serving size, kaya’t i-adjust ang iyong pagkain ayon sa iyong pangangailangan at macros. Mag-enjoy sa pagkain ng mga gulay habang nananatili sa low-carb lifestyle!

12/07/2024

Every step you take toward a healthier you is a victory. Celebrate each one!

12/07/2024

Ano ang ibig sabihin ng Fat Adapted?

Uncle Justin A. Mapile
July 12, 2024

Sa Low-Carb Living, ang “fat adapted” ay tumutukoy sa isang kondisyon kung saan ang iyong katawan ay mas epektibong nagbu-burn ng taba para sa enerhiya. Narito ang ilang mahahalagang impormasyon tungkol dito:

1. Ano ang Fat Adaptation?

- Ang fat adaptation ay nangangahulugang ang iyong katawan ay nakaabot na sa isang kalagayan kung saan ito ay mas epektibong nagbu-burn ng taba para sa enerhiya.

- Sa low-carb diet, ang layunin ay makamit ang ketosis, isang kalagayan kung saan ang iyong katawan at utak ay nagbu-burn ng taba bilang pangunahing pinagmumulan ng enerhiya.

- Kapag ikaw ay fat adapted, mas magaan na para sa iyong katawan na gamitin ang taba bilang enerhiya kaysa sa carbohydrates (glucose).

2. Paano Magka-Fat Adaptation?

- Upang makapasok sa ketosis, karaniwang kailangan mong kumain ng hindi hihigit sa 50 hanggang 20 gramo ng carbohydrates bawat araw sa loob ng ilang araw.

- Sa pagkain ng mas kaunting carbohydrates, ang katawan mo ay mag-a-adjust at magiging mas proficient sa paggamit ng taba.

- Ang fat adaptation ay maaaring magsimula sa pagitan ng 4 hanggang 12 linggo matapos mong makapasok sa ketosis, depende sa indibidwal at kung gaano ka strikto sa low-carb diet.

3. Ano ang kaibahan ng Fat Adapted sa Ketosis?

- Sa ketosis, ang iyong katawan ay nagsisimula nang kumuha ng enerhiya mula sa taba at nagiging ketone bodies ito para sa enerhiya. Karaniwan, ang ganitong proseso ay nagaganap sa panahon ng intermittent fasting.

- Sa fat adaptation, ito ay isang mas pangmatagalang kalagayan ng ketosis kung saan karamihan ng enerhiya mo ay mula sa taba dahil sa pagbabago sa iyong diet.

-Higit a mas matatag ang fat adaptation, dahil ang katawan mo ay nakapag-transition na sa paggamit ng taba bilang pangunahing pinagmumulan ng enerhiya.

4. Ano ang Benepisyo ng Fat Adaptation

- Steady Energy: Dahil mas epektibo ang katawan mo sa paggamit ng taba, mas matagal kang magkakaroon ng steady na enerhiya. Hindi ka agad magkakaroon ng “crash” o pagbagsak ng enerhiya tulad ng nangyayari sa mga taong umaasa sa carbohydrates bilang pangunahing enerhiya.

- Reduced Cravings: Kapag ikaw ay fat adapted, mas kontrolado ang iyong mga cravings. Hindi mo masyadong mararamdaman ang gutom o pagnanasa para sa matamis o carbohydrates.

- Improved Athletic Performance: Ipinapakita rin na ang mga endurance athletes na fat adapted ay mas magaling sa pagtakbo o iba pang physical activities .

Sa kabuuan, ang fat adaptation ay hindi lamang tungkol sa paggamit ng taba para sa enerhiya, kundi pati na rin sa pagpapabuti ng iyong kalusugan. Kaya’t ito ay isang mahalagang hakbang sa pagtahak mo sa Low-Carb Living.

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Mga Abuso ni Quiboloy

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Mga Abuso ni Quiboloy

MGA ABUSO NI QUIBOLOY INILANTAD SA SENADO NI ALYAS AMANDA Marso 2, 2024 Patuloy ang pag-iimbestiga kay Apollo Quiboloy, ang pinuno ng Kingdom of Jesus Christ (KOJC), kaugnay ng mga alegasyon ng human trafficking, sexual abuse, karahasan, at iba pang pang-aabuso laban sa kanya at sa kanyang grupo. Kamakailan, tinanggap ng abogado ni Quiboloy, si Marie Dinah Tolentino-Fuentes, ang subpoena mula sa Senado noong Huwebes, Pebrero 22, alas-1:30 ng hapon. Inatasan si Quiboloy na dumalo sa pagdinig sa Senado sa Marso 5, alas-10 ng umaga, batay sa subpoena na ipinalabas. Ang komite ng Senado sa kababaihan, kabataan, pamilya, at gender equality ay nagtakda ng ikatlong pagdinig hinggil sa mga alegasyon ng pang-aabuso sa KOJC sa Marso 5. Binalaan ni Senator Hontiveros na ipapa-aresto si Quiboloy kung hindi ito magtatangkang dumalo sa pagdinig. Tinanggihan ni Hontiveros ang mga alegasyon ni Quiboloy tungkol sa pagpaslang at conspiracy, at binalaan niya na ito ay maaaring magdulot ng seryosong mga kahihinatnan. Sa naunang ikalawang senate hearing, isinalaysay ni Alyas Amanda na sinabihan siya ni Jackielyn Roy na ang pagmasahe kay Quiboloy ay part ng pastoral’s job. “Sabi nya, special privilege daw ito dahil hindi naman daw lahat nahahawakan at nakakalapit sa Anak ng Diyos. Sabi nya pa, ‘wag ko daw pagdudahan ang anuman ng mangyayari sa loob ng kwarto kasama si Quiboloy, basta ibigay ko lang daw ang sarili ko, maghanda daw ako, maligo, mag-toothbrush, sinabihan pa akong mag-blow dry ng buhok.” Sa kabilang banda, iginiit ni Quiboloy na nilalabag ang kanyang mga karapatan sa konstitusyon at pinaniniwalaan niyang may banta ng asasinasyon mula sa CIA at FBI. Kasama rin si Quiboloy at ilang kasamahan nito sa simbahan sa listahan ng mga hinahanap sa US mula noong huling bahagi ng 2021, matapos silang kasuhan ng isang federal grand jury sa District Court para sa Central District of California. Ang mga kasong isinampa laban sa kanila ay kinabibilangan ng sex trafficking, pand

Bagong Oryentasyon ng Pulong-Masa

Sa Ika-25 Kabanata ng Pulong-Masa, i-aanunsiyo ni Justin A. Mapile, Host ng programa ang mahahalagang pagbabago sa oryentasyon at pormat ng programang ito.

Pre-Broadcast - 19th Episode, Pulong-Masa

PREVIEW: pre-broadcast meeting for Pulong-Masa, 19th Episode 🌟📢 Get ready for a thought-provoking discussion on the pivotal role of Civil Society Organizations (CSOs) in governance! Don't miss the enlightening 19th episode of Pulong-Masa, airing Saturday, December 9, from 6-7 PM. 🎙️ In this exclusive session, listen to CSO leaders Jaime Hallig and Nicomedes Tejol as they delve into the impactful contributions of MASA and PAMANA-Payatas to local governance. 🌍 Join the insightful conversation hosted by Justin A. Mapile, focusing on "CSOs' Role in Local Governance." Gain valuable insights into their influence on policies and fostering inclusive community development. 🔗 Be sure to tune in at https://tinyurl.com/26khkjm4 and witness CSOs driving transformative change on a global scale, shaping the landscape of future governance. 🚀✨ Don't just be an observer—be an active participant in shaping the future! Engage with Pulong-Masa to comprehend the crucial role of CSOs in governance and empower yourself for positive community impact. 📝 Gain comprehensive insights into CSO integration within governance processes by accessing the DILG's Memorandum Circulars 2021-012 and 2021-054: Download MC: https://tinyurl.com/4ucyzve3 Updated Guidelines: Refer to the amended directives outlined in DILG MC No. 2021-012 concerning CSO Desks and People's Councils in LGUs: https://tinyurl.com/m8dfubzr 🌟📢 Don't miss the Livestream broadcast of Pulong-Masa on Media House Express, Saturday, December 9, from 6-7 PM! 🚀✨

BABAE KA! Hindi babae ka lang!

Empowering Conversations: Insights from 'Pulong Masa' Livestream Discussion on Filipino Women's Challenges and Advocacy for Change November 26, 2023 - In the 17th episode of "@Pulong-Masa," host Justin A. Mapile led a compelling Livestream Interview featuring Ms. Sheila Azucena-Ferrer, Executive Director of the SheRise Center, and Barangay Kagawad Editha Baby Jimenez, Adviser of the Paranaque Women's Organization Welfare - Don Galo. The dialogue delved into the multifaceted challenges confronting Filipino women, encompassing economic hardships, discrimination, and pervasive gender inequality. Emphasizing the imperative of empowering women, Mapile passionately advocated for recognizing their contributions, fostering autonomy in women's organizations, and advocating for a Violence Against Women (VAW)-free Philippines. Additionally, the program celebrated the inauguration of the SheRise Center, a dedicated NGO committed to women's advocacy and services. For deeper insights into this impactful conversation on women's empowerment, Filipino women's challenges, and actionable pathways for societal transformation, we invite you to watch the excerpt video. Engage with these crucial societal matters and contribute to the movement advocating for a more equitable society. To explore the comprehensive discussion encompassing women's empowerment, the challenges faced by Filipino women, and strategies for driving positive change, access the full video on Media House Express's official page: https://tinyurl.com/3dhxdhn8 . Immerse yourself in the nuanced insights and solutions unveiled in this enlightening dialogue. Read full story: https://tinyurl.com/5ny7sys9 #PulongMasa #WomenEmpowerment #WatchExcerptVideo #EmpowerWomen #EndDiscrimination #SheRiseCenter #GenderEquality #VAWFreePH #CommunityEngagement

SheRise Center

"UNITEd for a VAW-free Philippines" 🚺 BABAE KA! Hindi babae ka lang! 🚺 MAMAYA NA! Sa Empowering Episode ng Pulong-Masa ngayong Sabado, ika-25 ng Nobyembre, mula 6-7 ng gabi! Livestream Interview kina Ms. Sheila Azucena-Ferrer, Executive Director ng SheRise Center, at Barangay Kagawad Editha Baby Jimenez, Adviser ng Paranaque Women's Organization Welfare - Don Galo. Kasama si host, Justin A. Mapile. ABANGAN sa Media House Express! Klik ang link> https://rb.gy/pp4e7u

"Empowerment sa Senior Citizens" Sa Episode 16 ng Pulong-Masa, MAMAYA NA! mula 6-7 ng gabi! SAKSIHAN ang eksklusibong Livestream interview kina Engr. Hubert M. Raymundo, Secretary-General ng United Senior Citizens Association (6 Districts) sa Quezon City, at kay Gng. Dayangdayang Nava, Presidente ng Senior Citizens Association sa Barangay Mayamot, Antipolo City, sa talakayang "Empowerment sa Mga Senior Citizens," sa pangunguna ni Justin A. Mapile. ABANGAN, dito laman sa Media House Express, i-klik ang link> https://rb.gy/pp4e7u

Pagtatayo ng Solo Parents Organization

Excerpt: PAGTATAYO NG SOLO PARENTS ORGANIZATION Ang pagtatayo ng Solo Parents Organization sa antas barangay ay isang proseso na maaaring simulan sa pamamagitan ng pagsasama-sama ng mga solo parents na interesado sa barangay. Dito nagsisimula ang plano para sa organisasyon, kabilang ang pagpili ng mga opisyal na mamumuno at paghahanda ng mga kinakailangang dokumento na isusumite sa barangay para sa opisyal na pagkilala ng organisasyon. Sa pagtatayo ng Solo Parents Organization, mahalaga na ito ay maging independent at autonomous. Ibig sabihin, hindi ito dapat pinakikialaman o kinokontrol ng mga opisyal ng barangay o LGUs. Mas mabisa at mas magiging makabuluhan ang organisasyon ng mga solo parents kung ito ay malaya mula sa anumang impluwensiya ng pulitika at pamahalaan. Bagamat hindi dapat kontrolin ng mga opisyal ng barangay o LGUs ang organisasyon ng solo parents, maaari silang magbigay ng tulong at suporta. Ito ay maaaring isagawa sa pamamagitan ng pagbuo ng Solo Parent Help-Desk o pagbibigay ng resources at tulong na kailangan ng organisasyon. Subalit mahalaga na ang partisipasyon ng mga opisyal ay maging suporta lamang at hindi panghihimasok sa pagpapatakbo ng organisasyon. Karagdagang mahalagang hakbang ay ang hikayatin ng mga opisyal ng barangay at LGUs ang mga lider at organisasyon ng mga solo parents na maging bahagi ng lokal na pamahalaan sa pamamagitan ng participatory governance. Ito ay isang paraan ng pakikilahok ng mga sektor ng lipunan sa proseso ng paggawa ng desisyon sa komunidad. Sa pamamagitan nito, binibigyan ng boses at partisipasyon ang mga solo parents at kanilang organisasyon sa mga usapin at proyekto ng barangay, na nagbibigay-daan sa mas malawak na representasyon ng kanilang pangangailangan at interes. ----- Panoorin ang full video dito> https://tinyurl.com/2yyjhauw #SoloParentsOrganization #BarangayEmpowerment #AutonomousGroups #LGUSupport #CommunityParticipation #ParticipatoryGovernance #EmpoweredCommunities #LocalGovernmentSupport #

Rice price Ceiling

PBBM - Habulin ang mga smugglers at hoarders. ----- BAKIT MAHAL ANG BIGAS? Tuklasin ang kasagutan dito! Lumahok sa talakayan sa Pulong-Masa, Ika-12 kabanata, sa Sabado, ika-16 ng Setyembre, 2023, mula 6-7 PM. Pangungunahan ito ni Justin A. Mapile, sa Media House Express. Kasama natin bilang resource person si Apu Balbin, National Executive Director ng Mamamayang Pilipino ng Republika (MPR), upang magbahagi ng kaalaman at perspektiba ukol dito.

LIVING LONGER, LIVING STRONGER: THE LOW-CARB REVOLUTION!

Join the Low-Carb Revolution for a Longer, Healthier Life! 💓 Explore the world of low-carb living and uncover the secrets to improved heart health and blood sugar control. Glenn Lazado, a prominent figure in the 'Life Without Rice Movement,' will share the path to a healthier you through low-carb living. Tune in to our livestream tonight during Pulong-Masa's 11th edition, tonight, September 9, 2023, from 6-7 PM, exclusively at Media House Express, hosted by Justin A. Mapile! #HealthEmpowerment #LowcarbRevolution" Watch here tonight, 6-7PM> https://bitly.ws/IwVW

Ex-Cop's Assault on Cyclist Sparks Urgent Call for Action

The viral video captured the moment ex-cop Wilfredo Gonzales assaulted a cyclist and brandished a firearm. August 28. 2023 The individual behind the wheel, identifying himself as Wilfredo “Willie” Gonzales, is a 63-year-old former Quezon City policeman who was previously stationed at QCPD Station 9 in Anonas. Gonzales had been dismissed by the Office of the Ombudsman, along with ten others including his station commander, in the year 2000 for facilitating the release of two Chinese nationals in exchange for a sum of P650,000. The arrested Chinese nationals, Jimmy Tan and Albert Koo, were found in possession of approximately 1.5 kilograms of methamphetamine hydrochloride at the time of their apprehension. A retired colleague of Gonzales remarked, "There might have been some underlying issues there," alluding to the incident. Mayor Joy Belmonte of Quezon City encourages the assaulted cyclist to step forward and formally file a complaint against the aggressive driver. Mayor Belmonte asserted, "I am firmly of the belief that this prevailing culture of impunity has no place in QC. As a leader, it is my duty and responsibility to uphold peace and order within our city. This includes sending a clear message that actions like those exhibited by Willy Gonzalez will not go unchecked. He must be held accountable." She emphasized, "Nonetheless, it's important to emphasize that progress can only be made with the cooperation of the complainant. We earnestly appeal to the individual who was assaulted to come forward. By doing so, we can ensure that Willy Gonzalez, who I view as a threat to society, faces the consequences of his actions. He not only exhibits irresponsible ownership of a firearm and anger management problems but also poses a danger to our community."

ANTABAYANAN! Livestream broadcast ng Pulong-Masa, ika-9 na Kabanata. Maririnig natin mula sa mga Lider-Magsasaka ng Ibong Farmers Association, sa Bansud, Oriental Mindoro. SISTEMATIKO AT PLANADONG PANG-AAPI, OPRESYON AT PANANABOTAHE NG BANSUD LGU SA 300 MAGSASAKA AT REPORMANG AGRARYO. Pulong-Masa, Ika 9 na Kabanata, 6:20PM Click> https://bitly.ws/IwVW

Bogus na BDC

PULONG-MASA, mamayang 6-7PM Paksa: Bogus na Barangay Development Council (BDC) Eksklusibo sa Media House Express. Click> http://bitly.ws/IwVW

Social Enterprise sa Pulong-Masa

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Pulong-Masa: Behind the Scene 4th Episode

PULONG-MASA: 4th Episode - Behind the Scene Sabado, Hulyo 8, 6-7PM Tema: Social Partnership, Part 2 Sa Behind the Scene, makikita si Justin A. Mapile, kasalukuyang Pambansang Tagapangulo ng Mula sa Masa Democratic Movement - MMDM, na nagbo-brodkast sa kanyang Ika-4 na Episode ng Pulong-Masa, mula sa kanyang Hotel room sa Daraga, Albay, Bicol region. Tinalakay dito ni Mapile ang Part 2 ng: "Social Partnership sa Pagitan ng mga CSOs at Gobyerno." Kasama niya sa episode na ito Alfredjr Apu Balbin, National Executive Director, Mamamayang Pilipino ng Republika - MPR, isang National NGO na voluntary partner ni PBBM sa pagpapatupad ng mga serbiyong panlipunan sa buong bansa. Ang Pulong-Masa ay eksklusibo lamang sa Media House Express. #PulongMasa #Ika4naEpisode #NgayongSabado #6to7PM #MulaSaMasaDemocraticMovement #CSO #MPR #SerbisyongPanlipunan #MediaHouseExpress

Pulong-Masa:Ikatlong Brodkast

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Pulong-Masa: Ika-2 Brodkast

NGAYONG GABI, 6-7PM PULONG-MASA: IKALAWANG LIVE STREAM BROADCAST Ngayong gabi, 6-7PM, ang ikalawang Live Stream Broadcast ng PULONG-MASA, isang Internet-Radio Program sa pamamagitan ng Media House Express, media platform sa live stream broadcast. Ang tema ng programa ngayong gabi ay ang pagtalakay sa kahalagahan ng PARTICIPATORY GOVERNANCE. Kalahok sa episode na ito si Apu Balbin, National Executive Director ng Mamamayang Pilipino ng Republika o MPR, bilang resource person. ABANGAN! Ikalawang Broadcast ng "Pulong-Masa" ngayong gabi, 6-7PM. Samahan ang ating host, na si Justin Mapile, National President ng MMDM. PULONG MASA, dito lamang sa> Media House Express #PulongMasa #LiveStreaming #MMDM #IkalwangBroadcast #ParticipatoryGovernance #MassOriented #InteractiveMedia #ChangeTheAirwaves #FromThePeopleForThePeople #EmpowerTheMasses #CommunityVoice #NGOPartnership #InspirationForAll #PeoplePower #GlobalEvent #CivilSocietyOrganizations #JoinTheConversation #MHEMedia #VoiceOfThePeople #InclusivityMatters #TransformingMedia

Pulong-Masa - Unang Brodkast

PULONG-MASA - UNANG BRODKAST Hunyo 17, 2023 - Ngayong gabi ang Maiden Bradcast ng "Pulong-Masa." Ito ay isang mass oriented na programa sa live streaming na maglalayong baguhin ang interaksiyon sa himpapawid. Pinangungunahan ito ng inyong lingkod, Justin Mapile, ang Pambansang Tagapangulo ng Mula sa Masa Democratic Movement - MMDM. Ihahatid sa inyo ang programang ito, sa pakikipag-partner sa Mamamayang Pilipino ng Republika (MPR), isang NGO, at sa pakikipagtulungan ng Media House Express (MHE), isang lumalakas at lumalawak na plataporma sa media. Ang "Pulong-Masa" ay hindi lamang isang karaniwang programa sa live streaming; ito ay isang malakas na plataporma para sa mga ordinaryong tao, isang espasyo kung saan ang kanilang tinig ay maririnig at ang kanilang mga kuwento ay maipapahayag. Sa pangunguna ng inyong lingkod, ang programa na ito ay may layuning magbigay-inspirasyon at mag-empower sa masa at mamamayan. Iniimbitahan ang lahat ng mga kasapi ng MMDM at MPR, at mga kaibigan sa komunidad ng mga Civil Society Organizations (CSOs). Samahan niyo ako na ilunsad ngayong gabi ang "Pulong-Masa" sa buong mundo, mula alas-6 hanggang alas-7 ngayong gabi. ----- Like & Follow: Media House Express http://bitly.ws/IwVW #PulongMasa #LiveStreaming #MMDM #MaidenBroadcast #MassOriented #InteractiveMedia #ChangeTheAirwaves #FromThePeopleForThePeople #EmpowerTheMasses #CommunityVoice #NGOPartnership #InspirationForAll #PeoplePower #GlobalEvent #CivilSocietyOrganizations #JoinTheConversation #MHEMedia #VoiceOfThePeople #InclusivityMatters #TransformingMedia

Pulong-Masa @ Media House Express

Excerpt: ----- Introducing "Pulong-Masa," a groundbreaking live streaming program that is poised to revolutionize the airwaves. Hosted by Justin Mapile, the National President of Mula sa Masa Democratic Movement - MMDM, this captivating show is brought to you in partnership with MAMAMAYANG PILIPINO NG REPUBLIKA (MPR), a renowned NGO. In collaboration with Media House Express, a leading media platform, "Pulong-Masa" promises to deliver an unparalleled viewing experience that will leave a lasting impact. Get ready to witness a new era in broadcasting! ----- Like & Follow: Media House Express

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Mga Abuso ni Quiboloy

Mga Abuso ni Quiboloy

Bagong Oryentasyon ng Pulong-Masa

Pre-Broadcast - 19th Episode, Pulong-Masa

BABAE KA! Hindi babae ka lang!

SheRise Center

Pagtatayo ng Solo Parents Organization

Rice price Ceiling

LIVING LONGER, LIVING STRONGER: THE LOW-CARB REVOLUTION!

Ex-Cop's Assault on Cyclist Sparks Urgent Call for Action

Bogus na BDC

Social Enterprise sa Pulong-Masa

Pulong-Masa: Behind the Scene 4th Episode

Pulong-Masa:Ikatlong Brodkast

Pulong-Masa: Ika-2 Brodkast

Pulong-Masa - Unang Brodkast

Pulong-Masa @ Media House Express

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