Eat to remember

Extracted from Simply Her, December 2010

Jaclyn Reutens, a clinical dietician from Aptima Nutrition & Sports Consultants, recommends foods to boost your memory.
• Red, purple and blue fruits like cherries, grapes and tomatoes contain anthocyanin, an antioxidant that enhances memory power.
• Egg yolk contains choline, a nutrient that plays an important role in the development of the hippocampus – the part of the brain involved in memory formation and retention.
• Green leafy vegetables, fish, chicken and beans are high in B vitamins, which are strongly linked to brain health and function.
• Oily fish like salmon, tuna and mackerel are rich in omega-3 fatty acids, which have an anti-inflammatory effect and protect the lining of your brain cells.
• High-fibre foods like wholegrain, wholemeal bread, brown rice and oatmeal are rich sources of glucose. Glucose ensure a sustained release of energy to your brain.
• Tumeric contains curcumin, an antioxidant that prevents clogging of your neural pathway.
• Apples, cranberries and beans contain quercetin, a flavonoid that protects the brain against oxidative damage.

What to Eat for Diarrhoea?

In the past when met with such encounter, the only thing I know will be to pop charcoal pill or the Chinese equivalent (Po Chai Pills) which I always packed with me wherever I go.

But when you are in foreign land, even after popping medicine, you still need to figure out your proper meals. Thus when xL suddenly say her stomach upset, and we were looking at the weekly fruit box (client’s workplace delivered fruits every Monday), and she chose a banana (as usual haha), I was wondering, is it alright to consume when one has an upset stomach.

Which leads me to my findings on… what can one eat for diarrhoea?

The basic BRAT diet (bananas, rice, applesauce, and toast) is a good start.

Bananas
Bananas are easy to digest and are often one of the first foods given to babies (who simply by their young nature have sensitive stomachs). The high level of potassium in bananas helps to replace electrolytes that may be lost by severe bouts of diarrhoea. Bananas are also rich in pectin, a soluble fibre that helps to absorb liquid in the intestines and thus move stool along smoothly. Bananas also contain a good amount of inulin, another soluble fibre. Inulin is a prebiotic, a substance that promotes the growth of beneficial bacteria (probiotics) in the intestinal system. Thus one can safely say that bananas are filling without upsetting your stomach.

White Rice and Mashed Potatoes
Due to their low-fiber content, these starches are easily digested way up high in the GI tract. Eat your rice and potatoes plain; butter has a high fat content, which could be irritating to your system and contribute to intestinal cramping.

Applesauce
Like bananas, apples are a good source of pectin. However, the high fibre in raw apples makes them too rough for a dicey intestinal system. Cooking the apples makes them easier on your system to digest, thus allowing you to benefit from the pectin, sugar and other nutrients that lie within.

White Toast and Crackers
When your intestines are acting normally, it is important to eat whole-grain products. When you are experiencing acute diarrhea, however, it is better to turn to processed wheat foods. The removal of the outer husk of the grains in these foods results in easier digestion. As an added bonus, the salt (sodium) in crackers will be beneficial in terms of restoring the electrolyte balance.

And it is advisable to avoid the..

Tomatoes
The lycopene in tomatoes is a tremendous nutrient that you should be getting on a regular basis, but the acidity in this fruit can aggravate an already upset tum. Hmm ok this is probably something I must remember because if there is something I never fail to buy every week, they are the tomatoes.

Source:
about.com
ezinearticles.com

Super Brain Yoga

Many weeks ago, CL was telling me that brain size matters for sociability based on this report from their Dailymail and I was saying this further proves that I am brainless haha.

The researchers believe that living in a group is more demanding mentally than having a lonely existence.

And guess what, to cope with this challenges, some of these mammals evolved to have bigger brains as quoted here,

This suggests the co-operation and co-ordination needed for group living can be challenging and over time some mammals have evolved larger brains to be able to cope with the demands of socialising.

So I shall do some yoga to enhance my tiny brain that cL claimed I have.

Note: Make sure you are wearing comfortable clothing and have removed any earrings before starting. Avoid doing the exercise immediately after eating.

* Step One: Stand with your feet about shoulder distance apart, toes pointing forward.
* Step Two: Hold your right ear lobe between your left thumb and finger, with the thumb on the outside of the lobe.
* Step Three: Hold your left ear lobe between your right thumb and finger, again with you thumb on the outside of the lobe. You should now be holding both earlobes with your arms crossed over your chest, right arm on top.
* Step Four: Look directly ahead and commence doing a body squat by slowly bending your knees and lowering your body toward the floor. Go as low as you comfortably can and then slowly raise yourself back to a standing position. Exhale as you squat and inhale as you stand.
* Step Five: Repeat the squats for 1 to 3 minutes, or 14 – 21 times, while continuing to hold your earlobes.

Results may be immediate or gradual. Concentration should certainly be stronger within 3 weeks. The exercise only needs to be done once a day but if concentration wanes it can be repeated as often as desired.

Some groups swear by the ’squat and exhale’ approach while others insist it has to be, ’squat and inhale’ (as recommended in the video).

As both claim their breathing technique works, either is probably fine. 'Squat and exhale' method however is more consistent with the principles of yoga where the breath is expelled with chest compression and inhaled with chest expansion.

The bottom line is, use the approach that works best for you.

Source: Homeopathy Plus

Fake cigarettes

Katherine Heigl has tried everything to quit smoking, especially since becoming a mom last year, but had little success until she discovered the Smoke Stik.

The SmokeStik is an electronic cigarette that enables the user to absorb nicotine into their body but is free of carbon monoxide, tar, and the chemical carcinogens found in cigarettes and cigars.

"You blow out water vapor so you're not harming anyone around you and you're not harming yourself," Heigl, 31, told David Letterman Sept. 27, 2010. "I'm essentially humidifying the space."

Source:
Examiner.com

And yupz I happen to catch that show on TV too on one of those late nights where I stayed up stoning. I do that sometimes haha. Maybe I was doing the laundry, cannot remember. But I remember how fascinated David Letterman was on the SmokeStik too.

Image source: SmokeStik Online Shop

After that, I did not bother to do any research till French lady emailed me and mentioned that she is quitting smoking. Hurray! I do worry for her health as I was only with her for a short period in Manila but I saw her puffing way too much. She said her health is cleared for now but she is having difficulty in trying to quit completely still. I wonder if SmokeStik could help that.

Which reminds me of my ex-colleague W. He's going to be a father of 4, but since day 1 when I knew him, even before he is a father, he has not managed to quit smoking. Sometimes I really hope someone can ban smoking in the world. But I know it is impossible so I sincerely wonder, if maybe a new product like SmokeStik could at least lessen the impact on this environment?

Dedicated to all my smoker friends.

Feeling bloated and moody…

Source:
Wiki - Gastritis
Wiki - Gastroenteritis
yourhealthissues
ezinearticles

It is the kind of pain that just stops you cold. You don’t want to do anything but curl up and lie in bed until the pain stops. And on top of being painful, bloating can be persistent. It can last for days on end, intermittently causing pain, gas, and other digestive problems.

It’s been 12 days already… some mornings it could get so bad I can’t sit still. And each time I’m home, I just want to lie down on my bed… Hmm this could get moody. Sigh so what good did I get out of it?

To learn that bloating can lasts so long. I avoided certain food though it is hard because I can be a real 馋嘴 (glutton) at times which may have been the reason why it’s been so long.
The following symptoms for gastritis:
• Upper abdominal pain or discomfort
• Gastric hemorrhage
• Hyperchlorhydria
• Appetite loss
• Belching
• Nausea
• Vomiting
• Fever
• Lethargy
I learnt that there is a difference between gastritis and gastroenteritis and one of the main differences is there will be diarrhea for the latter.

Sigh I am moody … I had taken so many days to write this post… because each day, I hope the gas will disappear; the bloated feeling will disappear… but it still comes and goes at times.

I guess the only good is I sleep early every day, and I just kept watching shows because that is the only thing I can do while lying on the bed. So shows that I watched include

Untraceable – really good, I still wonder how they did the DNS attack. And kind of made me think of finding a way to join the police technology division…

Romance of their own; Enchanted; Cinderella; My Girl and I… all these love stories can make me believe too much in fairy tales which might have serious repercussion…

Oh and I even caught a movie.. local production 12 lotus… a movie that I have no idea what the story was about nor the fact that it will be predominantly Hokkien beforehand. But I like it all the same.. classic story line, weak at times, but the music and the effects made it up for the show... hmm I still haven’t watch 881 though…

Anyway since it is such a coincident that this is the 12th day, I shall stop editing this post and just post it. Besides I'm too moody and incoherent to vocalise my thoughts... Shall just continue to be undecided (was asked to think carefully what I want but my brain is blank.. too used to just let the fate lead me) and to force myself to start running for the 10 km run next month.. and by the way, I got promoted.. and ya I am following fate still because it just helped me fulfill a promise I made to someone that I will go Japan with her.. Only problem is I seem to be travelling out of SG every 2 months... Hmm escapist at work...

And praying for all my friends... hoping the project will goes well though time is racing... hoping that the recovery will be speedy after one week mc.. hoping that school will be good.. and hoping that the module will be decided finally and he will know what he wants to know... )

And here's the main song... 12 lotus...

LOTUS FLOWERS 十二莲花
Performed by : 明珠姐妹
Lyricist : 洪小凌
Arranger : KC Gan 颜克前
Guitar/Bass/Keyboards : KC Gan 颜克前
Electric Guitar : Eric Ng 黄韵仁
Drums : Brandon Khoo 邱礼杰
Backup Vocals : Royston Tan 陈子谦
Mixing Engineer : Clement Yang Xi 杨熙

第一可怜罗莲花 出生风场昧快活
凄惨落泊就是我 做牛做马也得拖

第二可怜莲花酸 苦命莲花心头酸
后母不为仔打算 想要嫁人也久长
可怜呀莲花呀 实在可怜代

第三可怜莲花姐 坏命做工到半暝
头烧目晕那是病 破病也得去赚钱

第四可怜莲花代 好坏人客阮招待
十分招待嫌阮坏 要打要骂又要塞
可怜呀莲花呀 实在可怜代

第五可怜莲花种 有人实在无同情
也无外多钱阮用 要打要骂又要种

第六可怜莲花城 流落欢场歹名声
后母爱钱无爱仔 迫到阮呀无路行
可怜呀莲花呀 实在可怜代

第七可怜莲花红 阮是可怜歹命人
后母当阮不是人 害阮痛苦一世人

第八可怜莲花头 流落欢场昧出头
后母顾前无顾后 害阮暝日目屎流
可怜呀莲花呀 实在可怜代

第九可怜莲花时 做了这行已几年
可怜家人无相见 阮嘛不知企叨位

第十可怜莲花光 归暝做工到天光
想到有厝唔汤返 终身再也难见光
可怜呀莲花呀 实在可怜代

十一可怜莲花怨 想到身世真哀怨
后母迫我做这款 越想心内越超烦

十二莲花无了时 堕落黑暗难见天
少年赚钱是一时 老来怎样过日子
可怜呀莲花呀 实在可怜代

Retirement

Speaker: David Seah from Fei Yue Family Service Centre

Things to achieve before retirement

Financially Independent
1) Work as long as you can – No wonder the government asks us to work till the age of 82
2) Buy only what you need
3) Don’t become your children’s ATM
4) Cut bad habits
5) Don’t sell the house if it has been fully paid

Physically Healthy
1) Brisk walk – On the way to work, I saw this banner stating “A walk a day keep the fats away”
2) Tai-chi – and one should start young. My boss always advised me that haha.
3) Exercise regularly
4) Hobby to exercise the brain and body (Most importantly) e.g. Mah-Jong, Sudoku

Emotionally Stable
1) Do housework – kinda sounds like being a free maid but it is better than to mull around and do nothing at home. I always believe one’s mind is a powerful tool and can be manipulated easily. So if you just spend your time thinking, you will think too much and end up depressed if you fill your mind with depressing thoughts.

Socially Active
1) CC Activity
2) Karaoke
3) Dancing
4) Volunteer Work – actually I was wondering it would be an interesting scene to see a retired person helping someone of his/her age too. But then I remember there are indeed cases on it. Besides voluntary knows no age right?

How to enjoy retirement?
By building relationships. That means you have to invest in your
1) Spouse – Be a companion. And you should start when both of you are a young couple. This is tough in the real world though because everybody is just so buried with work that he/she allows work to consume him/her. Spouse, family, friends just disappear in the eyes of the workaholics.

2) Children – Be a consultant such that they will seek your help and advice. The speaker said it is because you depend on them when you get old. I thought it hard though because teenagers are rebellious. But I wonder is it because parents were naggy in the first place? Then the teenagers develop an aversion to confide to their parents. I remember a DJ once said, if you have a good relationship with your teenager, then there must be something wrong right? Of course she was kidding, I hope. I wouldn’t say I have the best relationship with my parents as I have the tendency to also show them my colours when I’m stressed and irritated (which is no excuse) but I hope to forever be my mum’s listening ear.

3) Friends – Have some close friends. Hmm reminds me to start finding my friends haha. Glad I have Facebook to find my lost friends too.. Recently a senior just found me… actually I’m quite shocked and happy to get back contact with him as we totally lost contact since we graduated. But sometimes Facebook makes me feel hollow… as in we spend so much time keeping contact virtually that we seem to have missed out the physical world of meeting face to face. Friends know that I no longer talk on the phone because I am just not accustomed to it anymore. That’s the effects msning and gchatting has done to me…

p/s: Thanks to my colleague for recounting the entire talk to me again as I had missed it. Ever so grateful.

pp/s: Adding on some pointers from an article I received from another colleague:

Growing Older is Mandatory, Growing Up is Optional

• We do not stop playing because we are old; we grow old because we stop playing.
• There are only four secrets to staying young, being happy, and achieving success. You have to laugh and find humor every day. You've got to have a dream. When you lose your dreams, you die.
• We have so many people walking around who are dead and don't even know it!
  >> i-Weekly also mentioned about it.. A lot of us, are actually living dead. Sad but true. We let Habit, overcome us and refuse to accept Change warmly.
  
• Anybody can grow older. That doesn't take any talent or ability. The idea is to grow up by always finding opportunity in change. Have no regrets.
  
• The elderly usually don't have regrets for what we did, but rather for things we did not do. The only people who fear death are those with regrets.'
  

Mental Health

Source : NUS

Note : Hmm I need to ensure I'm mentally sound... BTW it is taken entirely from the website...

Stroke

Source :
Wiki
Stroke Center

Early symptoms

• Sudden walking problems, vertigo, loss of balance or coordination
• Sudden weakness, numbness or tingling in the face, arm or leg, especially on one side of the body which may be seen as drooping on one side of the face
• Sudden confusion, trouble speaking or understanding
• Sudden vision problems in one or both eyes
• Sudden acute headache without a known cause
• Very sudden onset of nausea, fever and vomiting
• Brief fainting spells, loss of consciousness or convulsions

Several of these symptoms can occur for other reasons, but strokes are frequently characterized by the suddenness of their appearance. It can be a costly mistake to ignore symptoms — waiting for them to subside.

Risk Factors

• Poor diet: A diet high in saturated fat and low in fruits, vegetables, whole grains, and fiber increases your risk of having a stroke
• Smoking increases your chances of having a stroke
• Lack of Physical Activity: People who do not get moderate exercise regularly are at increased risk.
• Medical Conditions: The following medical conditions increase your risk of having a stroke:
• Atrial fibrillation
• Previous stroke
• Known vascular disease
• Diabetes
• High blood pressure
• Blood fat disorders (such as high LDL cholesterol)
• Obesity
  

• Age: Risk increases with age
• Gender: Men are at higher risk of stroke than women are earlier in life, but women's risk catches up to men's within about ten years after menopause.
• Genetic Factors: Although your risk of stroke is higher if a family member has had a stroke, this risk factor is minimal in relation to the risk factors listed above.
• Ethnic Background: African-Americans are more likely to have hemorrhagic strokes. This may be due to a higher incidence of high blood pressure among African-Americans. This risk is also minimal in relation to the risk factors listed above.
  

Types of strokes

Ischemic stroke
The most common type of stroke -- accounting for almost 80% of all strokes -- is caused by a clot or other blockage within an artery leading to the brain. Ischemic stroke is commonly divided into thrombotic stroke, embolic stroke, systemic hypoperfusion , or venous thrombosis.

Hemorrhagic stroke
A hemorrhagic stroke, or cerebral hemorrhage, is a form of stroke that occurs when a blood vessel in the brain ruptures or bleeds. Like ischemic strokes, hemorrhagic strokes interrupt the brain's blood supply because the bleeding vessel can no longer carry the blood to its target tissue. In addition, blood irritates brain tissue, disrupting the delicate chemical balance, and, if the bleeding continues, it can cause increased intracranial pressure which physically impinges on brain tissue and restricts blood flow into the brain. In this respect, hemorrhagic strokes are more dangerous than their more common counterpart, ischemic strokes. There are two types of hemorrhagic stroke: intracerebral hemorrhage, and subarachnoid hemorrhage.

Angina

Source : Reader's Digest July 2006

Angina means chest pains. Interesting word!

Chest pains is the heart's way of saying that it's not getting enough oxygen. So how to prevent it?

1. Change your lifestyle. Minimise your work hours and lower your workload.
2. Stop smoking.
3. Exercise regularly. Recommendation is to exercise 30 minutes to an hour at least 3 to 5 times a week. Light exercise like a leisurely walk can also be helpful.
4. Eat right. Stay away from eggs, red meat, fried foods, lard, butter and excessive dairy products.
5. Relax.

How To Relieve Stress

Ms. Shenton from "Wo bao" shared with readers today how AC Nielsen’s senior VP, Tom Market relive stress.

1. Take a walk out of your office for 5 minutes
2. Remind yourself that stress will dissipate soon
3. Imagine your difficulty like a piece of cheese with lots of holes. Cut them into teeny bits to solve them
4. Write down the stress factors
5. Smile when you are most unhappy
6. Watch a comedy

Author’s comments: I don’t like the cheese idea, because I don’t eat much cheese, especially not those wedged cheese type. As for unsolvable problems, sleep on it I guess. Recently I slept on a program for a few nights before it finally got approved. And I kept watching movies whether I’m stressed or not, so I doubt I should be stressed. Yeah, I’m just more worried than stressed. How come I never see articles on how to relieve worrying? Ha ha, but I do have a remedy, just ignore it lor wahaha… cos at the end of the day, sometimes, your worries are just unfounded.

Dental & Health

Recently my classmates’ toothaches (haha 2 classmates on different Saturdays complaining of toothaches) reminded me that I have not seen my dentist for quite some times. Coincidentally I keep feeling a painful sensation inside my mouth so I thought it is best to see her too.

And she told me that some people get pressure pain in the tooth. Interesting, I never knew one could be so stress that the tooth will hurts too. She told me to ignore it and stop thinking about it, and such pain will go away. Truly, these few days, the pain is not as painful as it had been.

But I found out something more “problematic” today. Today went to the health checkup organized by HR. I did the typical height, weight, body fat, blood pressure, blood glucose and cholesterol tests. Of all the tests, the cholesterol one was the last to be told because it took 3 minutes to check my total cholesterol. And I had actually passed everything, except that haha. In fact the person had asked me, why is my cholesterol so high. The thing is I am also not sure what have caused my cholesterol level to be so high. The last time I had a check-up, I was cleared of everything leh. But I do remember the cholesterol test I did 3 years ago which break down my good cholesterol and bad cholesterol, did mention I need to monitor my cholesterol abit. But it wasn’t that bad.

Anyway I guess I have to go see a doctor to do a more detailed test to break down my good and bad cholesterol. In the meantime, I guess there is noting much to be worried about. After all high cholesterol doesn’t kill; it only estimates the risk of developing a disease, specifically heart disease.

Interestingly some drugs that are known to increase cholesterol levels including anabolic steroids, beta blockers, epinephrine, oral contraceptives and vitamin D. Hmm, guess I will only know more tomorrow after seeing the Doc. But the nurse told me to change my eating habits for 2 months... hmm a timely call that I really should just withdraw into my shell...

Source : LabTests

Leg and Toe Cramp

Source :
http://www.mayoclinic.com/health/night-leg-cramps/AN00499
http://www.crampshelp.com/toecramps.html

Night leg cramps are contractions of the leg muscles, usually in the back of the lower leg (calf). They often occur just as you're falling asleep or just as you're waking up.

Common causes of night leg cramps include:
• Muscle overexertion
• Prolonged sitting
• Dehydration
• Pregnancy
• Diabetes
• Decreased potassium levels
• Neuromuscular disorders, such as Parkinson's disease
• Certain medications, such as albuterol, niacin, diuretics, and some calcium channel blockers and antipsychotic medications
• Alcohol use

How to ease cramps?
• Walking on the affected leg
• Massaging the affected muscle
• Straightening your leg and flexing your foot toward your knee until you feel the calf muscles stretch
• Applying a cold pack to the affected muscle
• Taking a hot bath

To prevent night leg cramps:
• Drink plenty of fluids during the day.
• Stretch your leg muscles before bedtime.
• Get adequate potassium in your diet.

Toe cramps occur where the toe pointed impossibly and give rise to excruciating pain.

Causes:
• ill-fitting shoes especially high heels
• calcium deficiency (not enough dairy foods, fish with tiny bones e.g. salmon, anchovies and sardines and milk)
• feet have been confined to shoes for hours
Note : Athletes and Yoga newbies might encounter toe cramps.

Prevent:
• Avoid wearing high heels, to work at least; save them for special occasions
• Whenever possible during the day, you should try to remove your shoes and exercise your feet, even if under your desk or on the bus or train. It helps to promote circulation by moving your ankles around in a circular movement, bending and flexing your feet and shaking each leg in turn as you go about your work
• Standing on tiptoes and raising your body up and then down repeatedly, using your toes to support you. Hold each position for five seconds
• Pick up marbles with your toes and relocate them to another spot on the floor
• Walking on sand strengthens toes, massages feet and exfoliates the skin

Bflygal's comment:
For the benefit of my friend, just wanted to say I research this topic because lately I have been suffering from leg cramp every time I woke up in the middle of the night haha. It does happen when the nights are cold and I forgot to cover myself with blanket. But I guess I wanted to read up about this topic because this has been happening on a daily basis for the past one week for me, and the nights are not cold. I guess maybe I'm pretty low in potassium now. I must eat more banana haha. Guess it can be quite irritating since I can feel the numbness hours after I have woken up. But other than that, I’m quite used to it already. Just that it gives me an excuse to not run in the morning. Lazy me! Oh ya, then while researching about leg cramp, I decided to research on toe cramp too which will happen to me if I shop too long and the place is cold haha. Yes I know, I need to cover up my precious feet more!

The Alkaline Diet

Extracted from the site some of the points I wish to remember...

What are the symptoms of excess acidity?

• Low energy, chronic fatigue
• Excess mucous production
• Nasal congestion
• Frequent colds, flus, and infections
• Nervous, stressed, irritable, anxious, agitated
• Weak nails, dry hair, dry skin
• Formation of cysts, such as ovarian cysts, polycystic ovaries, benign breast cysts (fibrocystic breasts)
• Headaches
• Joint pain or arthritis
• Neuritis
• Muscle pain
• Feel better after a detox diet
• Hives
• Leg cramps and spasms
• Gastritis, acid indigestion
  

Alkaline Foods - Higher alkaline are better

• Vegetables -- High alkaline: wheat grass, barley grass, alfalfa spouts, broccoli sprouts, other types of sprouts, cucumber, kale, parsley, sea vegetables. Moderate alkaline: avocado, arugula, beets, bell peppers, broccoli, cabbage, celery, collard, endive, garlic, ginger, green beans, lettuce, mustard greens, okra, onion, spinach, tomato. Slightly alkaline: artichoke, asparagus, brussels sprouts, carrot, cauliflower, kohlrabi, leeks, peas, rhubarb, rutabaga, turnip, watercress, zucchini
  
  
• Fruit -- Slightly alkaline: coconut, grapefruit, lemon, lime
  
  
• Beans and legumes -- Moderate alkaline: lima beans, soy beans, white beans. Slightly alkaline: Lentils, tofu.
  
  
• Nuts, seeds, oils -- High alkaline: pumkin seeds. Slightly alkaline: almond, borage oil, coconut oil, cod liver oil, evening primrose oil, fish oil, flaxseed oil, olive oil, sesame seeds.
  
  
• Grains -- buckwheat, quinoa, spelt
  
  
• Condiments -- Moderate alkaline: cayenne, red chili pepper, sea salt, stevia. Most herbs and spices are somewhat alkaline.

Yoga

Past Memories - Episode 1

Short Introduction
From 31st Dec 2002 to 21st Sept 2003, I had maintained a website hosted by my ala mater because SOC students happen to have an account and space to host their own stuff. And for that period, I recorded quotes, poems, book reviews. Basically what I am blogging about nowadays. Haha shows that my interests never change much. After I graduate, I archived these pages hoping to host them on my Geocities site. But I never got around to do it because I got lazy. And the archive folder was lost till recently when I saw it again. I guess it is abit weird to host them into my Geocities site because I rarely maintain that site unless it is for my neopetting purposes. I decided to refurnish abit and blog these memories. Thus begin my journey to my past...

31st December 2002
Seriously I do not know what have I actually been doing this hols... and it is one month i.e. about 40 days I think ... sighz... I'm such a slacker.
Oh well, I did have some progress on something though.... I started exercising this month... Whew.. finally after stopping to exercise since I no longer have PE liaoz, I am starting to do sit ups lately.... and soon progressing to YOGA. Hopefully that will last...

Yoga is not like any physical exercise. It is performed slowly and with a great awareness of your breadth control. You will feel invigorated, not tired. It is not to develop muscles but to promote the well-being of the mind, body and spirit.

Yoga philosophy concentrates on the present. Though there is a need to plan ahead, but not projecting yourself into hypothetical situations. In yoga, people are encouraged to be responsible, dependable and honest, but not futuristic.

Here are some pointers I wish to share with you to minimize stress

* Take criticism
* Have goals
* Be open
* Clarify areas of disagreement
* Live in the present - here and now
* Work and act methodically
* Consider the choices
* Acknowledge your weakness
* Stay neutral and detached
* Have good time management
* Prepare yourself for important tasks
* Do not be intimidated by your boss

FREQUENT YAWNING!!
A signal that your body is striving for more oxygen to enter the bloodstream.
Remedy : Breathing exercises
Comments : Just remember to inhale through your nose. This is fundamental for yoga. Make outward breadth twice as long as the inward breadth.

9 types of yoga :

1. lyengar yoga - uses bench, sand bag etc
2. Ashtanga yoga or Power yoga
3. Vinlyoga
4. Kripalu yoga - 3 steps : a) posture b) mediation c) posture & mediation (if I did not mis-translate this sentence)
5. Integral yoga
6. Bikram yoga - done at 34-5 degree Celcius, quite sweaty
7. Ananda yoga
8. Kundalini yoga
9. Somatic yoga

What is positive thinking?

* Water off lotus leaf - When the raindrops land on the lotus leaf, they roll off genly and fall into the water without wetting the leaf
The leaf is completely unaffected by the rain. So also, the events of this world have no ultimate effect on Brahman, or the Absolute. A cinema screen offers a similar analogy. Despite the play of light and shadow upon it, it remains unchanged and unaffected.
* The pot and space - The space does not change when the pot breaks
The space inside a pot is unaffected by the pot. Although the vessel appears to separate the space 'inside' from the 'outside', this is only an illusion. When the pot is broken, what was 'inside' and what was 'outside' are seen to be the same and they have undergone no change at all. In the same way, the individual self may seem to be limited by the mind and body, but in reality, it is one with the Supreme.
* The sun and reflections - Many reflections but only one truth
Although the Sun may be reflected in an infinite number of vessels, ponds, and lakes, there is still only one Sun. Despite the many reflections of Brahman, there is but one Reality. It is only Maya, the illusory power of the Universe, that causes it to appear as many.
* Gold and ornaments - Try to perceive the essence
Although golden ornaments come in diverse shapes and forms, they are all gold in essence. Likewise, there are various kinds of pots - big, small, round, narrow - but all of them are only clay. Although we see the various forms of he world, all is in essence Brahman. There is one underlying Reality that appears in all shapes and forms.
* The snake and the rope - Illusion may make a rope appear as a snake
When the mind is deluded by Maya (veils of illusion), the world appears to be real. It is only when the light of meditation shines that we truly perceive the reality.

What is happiness?
Happiness, the blissful state, come from within your own self.

Searching for Sweetness
A man went to visit his guru, and when he arrived he found the teacher sitting in the yard in front of a massive pile of hot chilli peppers. The teacher was eating the chillies, one by one. Tears of pain were running down his face and he was sobbing "This is terrible", over and over. When the man asked his guru why he was doing this, the teacher replied, "I am looking for the sweet one". His actions exemplify the way in which most of us spend our lives. We should know from past experience that "the sweet one" does not exist, but we continue to search for our happiness in external objects. However, the sum total of all the pleasures of the physical world are nothing compared to the blissful state of meditation.

Looking in the Wrong Place
Once, an old woman dropped her needle. A passer-by saw her searching in her garden and offered to help. After looking for some time without success, the kind stranger asked the woman exactly where the needle had fallen. He was amazed to learn that she had dropped it inside the house. "Then why are you looking out here?" he asked. "You will never find it." She replied that her house was too dark, so she was looking outside, where there was more light. Most of us are like that woman. We are looking for our lost happiness where the bright lights are, but it isn't there to be found.

FIY

* Yoga and Pilates are 2 different things.
* Yoga has 5000 history and originates from India.
* Yoga only allows breathing through nose i.e. mouth is shut. This is to keep the body warm, thus obtaining peace and calm in mind.
* Yogalates = Yoga + Pilates (makes up a total of 1 hour)
* Chi Ball = Yoga + Pilates + Qi Gong + Taiji theories. Actually is just a special ball which allows you to relaxed... need to do more research on this though. (I WANT THIS!!! SIGHZ WHERE TO GET IT?????)

Acknowledgements :

* YOGA FOR BUSY PEOPLE by Miriam Freedman & Janice Hankes
* Yoga . Pilates by Lee Anne (Bella Fitness - Jan 2003 issue)
* Yoga Mind & Body' by Sivananda Yoga Vedanta Centre - all those inspirational stories

Brown Rice

Today, my mum ask me to compare a written Chinese article on Brown Rice and the translated version given by a shop owner. I suppose she had asked the person to translate for her as the Chinese article is pretty incomprehensible, even for me because of the scientific terms. And the translated article seems so simple that she suspect there might be some data loss during the translation. Ha ha!

Anyway while reading, and checking dictionary, I learnt a few terms that I always hear the beautician/health experts mention but never understand. (By the way, I always wonder why these health experts always tell me all these stuff in Chinese, I usually end up only understanding half of what they were trying to convey.)

蛋白质 - protein
纤维 - fiber
磷 - phosphorus
尼古丁 - nicotine
钙 - calcium
新陈代谢 - metabolism
脚气病 - Beriberi is a nervous system ailment caused by a deficiency of Vitamin B1
碳水化合物 - carbohydrate
尿酸 - Uric acid
膳食 - Meals
镁 - magnesium
便秘 - Constipation
动脉硬化 - Arteriosclerosis

And now to write the benefits of brown rice ...

Contains
• protein
• fiber
• vitamin B1, B2, e, K
• calcium
• phosphorus
• nicotine

- calms nerves / reduce stress
- improve blood circulation
- increase metabolism
- aids digestion
- prevent beri beri
- purge toxic
- control sugar level (diabetes)
- neutralize uric acid
- strengthens bone mass because of the high magnesium and phosphorous content
- prevent constipation, intestinal cancer, arteriosclerosis
- improves complexion e.g. pimples, blackheads, wrinkles, rough skin and other skin ailments
- maintains black hair
- helps weight loss as you are easily full though you take lesser amount of rice compared to white rice
- increase immunity

The complete milling and polishing that converts brown rice into white rice destroys 67% of the vitamin B3, 80% of the vitamin B1, 90% of the vitamin B6, half of the manganese, half of the phosphorus, 60% of the iron, and all of the dietary fiber and essential fatty acids. By law in the United States, fully milled and polished white rice must be "enriched" with vitamins B1, B3, and iron. But the form of these nutrients when added back into the processed rice is not the same as in the original unprocessed version, and at least 11 lost nutrients are not replaced in any form even with rice "enrichment."

There is a more detailed description of brown rice in this website (The World's Healthiest Food) if one wants to know more.

Source :
- Article from the shop owner
- The World's Healthiest Food

Osteoporosis

I attended a talk on osteoporosis yesterday but I kind of drag myself there because I’m mentally tired. Anyway the doctor shared some interesting facts that I went to research further.

Osteoporosis literally means 'porous bones'. Osteoporosis results in hip fracture and vertebral fracture.

Hip fracture results in
- 26% mortality
- 9% bed ridden
- 24% wheel chair bound.

Vertebral fracture results in
- disability
- physical deformity
- high risk of pneumonia (due to hunched back, lungs unable to expand properly to take sufficient air resulting in pneumonia).

So what are the risk factors for Osteoporosis?
The non modifiable risks are
- history of fractures
- low body weight
- older age

The potential modifiable risks are
- excess alcohol
- cigarettes
- drugs
- lack of exercise
- menopause

Currently, there is no blood test or symptoms that can identify Osteoporosis. A bone mineral density (BMD) test is the best way to determine your bone health. BMD tests can identify osteoporosis, determine your risk for fractures (broken bones), and measure your response to osteoporosis treatment. BMD tests provide doctors with a measurement called a T-score, a number value that results from comparing your bone density to optimal bone density. When a T-score appears as a negative number, it indicates low bone mass. The more negative the number, the greater the risk of fracture.

Other than BMD, there is another tool one can use to assess oneself. This is called the Osteoporosis Risk Assessment Tool for Asians (OSTA). There is another tool for the Caucasians called the Osteoporosis Self-assessment Tool (OST).

OSTA is just a simple formula of age minus weight.
If difference is more than 20 - high risk
If difference is 0 to 20 - moderate risk
If difference is less than 20 - low risk

So what should we do to prevent osteoporosis?

Until the age of 30, bodies will build and store bone efficiently. Thus one should make use of this time frame to have your daily intake of calcium. Calcium taken with Vitamin D leads to better absorption of the calcium.

Teenage girls need about 1000mg calcium daily for their growing bones. Beyond the teen years, a daily intake of 800mg is recommended. You can get calcium from milk, soybean drink, fortified cereals, yogurt, sardines, ikan bilis, kailan and tofu.

As for Vitamin D, other than getting it from sunlight, you can get it from fatty fish and fish oils e.g. cod liver oil, salmon, mackerel, sardines, liver and egg yolk. Although there is a high health risk associated with consuming too much vitamin D, it is not likely to happen through diet alone unless you routinely consume large amounts of cod liver oil.

Vitamin D toxicity can cause nausea, vomiting, poor appetite, constipation, weakness, and weight loss. It can also raise blood levels of calcium, causing mental status changes such as confusion. High blood levels of calcium can cause heart rhythm abnormalities, impaired kidney function and decreased absorption of other minerals.

Thus it is best to take calcium and Vitamin D moderately.

Although it is best to consume your calcium from natural sources, you can still obtain the necessary from daily calcium supplement with vitamin D and Bisphosphonates (eg. Fosamax, Actonal) which is a class of drug to strengthen bone and treat osteoporosis.

Lastly, make your home trip-free. By preventing yourself from falling, you will reduce the risk of incurring fractures and losing bone mass.

Source :
Healthlink
HPB – Singapore

Walking Fitness Test

Source : Health Promotion Board, "Exercise," Microsoft® Encarta® Online Encyclopedia 2006, Tunturi

After walking that 2 km test that day, I went to do some research and finally decided to present my findings here (so that I can refer to when I participated in the next walk).

2 km walking test is to test the fitness level of a person. The idea is to walk 2 kilometers as fast as possible. The time spent and the heart rate at the end of the distance will be recorded.

The physiological fact is that the fitter you are, the faster your pulse recovers to the normal level after exercise. The maximum heart rate (beats per minute) for an individual is approximately 220 minus age. To improve aerobic capacity (VO2 maximum), exercise should be performed at an intensity that produces a heart rate of at least 70 percent of this maximum. VO2 is the measure of the maximum of oxygen that can be taken in and processed during exercise.

For a 20-year-old, for example, the maximum heart rate is 220 - 20, or 200. The heart rate should rise to at least 140 (70 percent of 200).

Although BMI should not have a direct relation with the heart rate, it is computed as well during this test to get the overall picture.
BMI = Weight (kg) / Height^2 (m)

BMI (kg/m2) for Singaporean Adults :
27.5 and above = High Risk
23 – 27.4 = Moderate Risk
18.5 – 22.9 = Low Risk (healthy range)
Below 18.5 = Risk of nutritional deficiency diseases and osteoporosis

Schedule of a human body system

Evening at 9 - 11pm: is the time for eliminating unnecessary/toxic chemicals (detoxification) from the antibody system (lymph nodes). This time duration should be spent by relaxing or listening to music. If during this time a housewife is still in an unrelaxed state such as washing the dishes or monitoring children doing their homework, this will have a negative impact on health.

Evening at 11pm - 1am: is the detoxification process in the liver, and ideally should be done in a deep sleep state.

Early morning 1 - 3am: detoxification process in the gall, also ideally done in a deep sleep state.

Early morning 3 - 5am: detoxification in the lungs. Therefore there will sometimes be a severe cough for cough sufferers during this time. Since the detoxification process had reached the respiratory tract, there is no need to take cough medicine so as not to interfere with toxin removal process.

Morning 5 - 7am: detoxification in the colon, you should empty your bowel.

Morning 7 - 9am: absorption of nutrients in the small intestine, you should be having breakfast at this time. Breakfast should be earlier, before 6:30am, for those who are sick. Breakfast before 7:30am is very beneficial to those wanting to stay fit. Those who always skip breakfast, they should change their habits, and it is still better to eat breakfast late until 9-10am rather than no meal at all.

Sleeping so late and waking up too late will disrupt the process of removing unnecessary chemicals. Aside from that, midnight to 4:00 am is the time when the bone marrow produces blood. Therefore, have a good sleep and don't sleep late.

Bflygal's comment : Read this quite some times ago, decided to post it to remind myself...

How to get rid of Office Blues

This is a common phenomenon to all working adults. Yesterday while at the gathering, most of the “complaints” I heard were about work condition, work prospects, salary. I have to admit even I have office blues some times. But no matter how blue I am, I’m still quite happy with my office not because of the work … just that I never really fancy working so this job still suits me well. At the very least you can see me blogging instead of working at times. Although lately, I’m just typing furiously some pointers which I want to remember. Anyway this is translated from 我报 (3^rd Oct 2006) from Ms. Shenton. And I am only writing the outline, you can interpret the details yourself. ;-p

1. Get back your confidence. Repeat to your mirror “you are good” 10 times in the morning.
2. Perseverance. Don’t doubt your choice of job.
3. Rest & De-stress
4. Recharge
5. Exercise
6. Socialise
7. Meditate or Zoned out or Just spend some time with your inner self
8. Change image e.g. hairstyle or attitude
9. Beautify your environment maybe with a small potted plant.
10. If all fails, then say sayonara and find a new job. Be confident that somewhere out there, there will be something that suits you to a T.

P/s : While reading this article, I suddenly had a different insight (读后感). Sometimes I’m really thankful that I can read Mandarin even though I no longer am able to write Mandarin. I hope to be able to pick up my Mandarin skills again. Maybe is just an insight given by my friend? I do agree that if we don’t go China now when there are still potential to showcase your bilingual skill, then you will never have the chance as there are more and more people learning Mandarin. Every time I hear or see these Chinese people, Taiwanese people, Korean people learning English; I will always ask myself, why is it that even though I’m a graduate, neither my English nor my Mandarin is able to make me proud of myself. Sighz.

CPR : Cardio Pulmonary Resuscitation

Cardio : Heart
Pulmonary : Lung
Resuscitation : Jump Start
Steps :

1. Tap & Shake the victim; ask loudly “Hello, are you OK?”
2. Call 995
3. Position victim lying flat on his back on firm/flat surface
4. Tongue-jaw lift to check if airway blocked
5. Head-tilt chin lift maneuver to open airway
6. Look for chest rise/fall, Listen for air escaping, Feel for air flow for 10 seconds
7. No breathing à give 2 breadths by performing head-tilt chin lift, pinch nose & blow the air
8. Check pulse
9. No pulse à Start CPR. Locate for the inverted V of the rib cage using your middle finger. Place your index finger next and the heel of your other hand next to the index finger. Lock your elbows and position your shoulder directly over the victim’s chest.
10. Do 30 compressions & 2 breadths for 5 cycles.
11. Check pulse. If no pulse à continue CPR
12. Else if has pulse, check breathing.
    If no breathing àperform Rescue breathing counting 2 a thousand to 5 a thousand. Do this 12 times in 1 minute. Then check breathing again. If no breathing, check pulse. Then do the necessary steps unless you are tired
13. Else victim has been revived
    

Author’s comment:
The instructor mentioned that usually CPR does not manage to revive the victim. And that there is a possibility that while administering CPR, the person might suffer from broken ribs. And it might be fatal if the rib ruptured a vital organ e.g. the lung. Somehow this seems like a depressing news.

[3rd Oct 2006]
Forgot to post the signs for heart attack :

Chest discomfort. Most heart attacks involve discomfort in the center of the chest that lasts more than a few minutes, or that goes away and comes back. It can feel like uncomfortable pressure, squeezing, fullness or pain. Discomfort in other areas of the upper body. Symptoms can include pain or discomfort in one or both arms, the back, neck, jaw or stomach. Shortness of breath. May occur with or without chest discomfort. Other signs. These may include breaking out in a cold sweat, nausea or lightheadedness

Note : This CPR is a one-man show, doing for an adult. I have not learnt how to administer for children. Another thing to note is it used to be 15-2 cycle but the instructor says that most of the time, the crucial part is to jump start the heart. Thus the emphasis is more on the compressions than the breaths.