I used to think that I had a big problem with learning how to make friends. You see, both of my sisters were socialites growing up. They each had dozens upon dozens of friends. There literally was not a single day where they would not either have friends over to the house, or else go over to the houses of their friends. I, on the other hand, was rather of a loaner until the age of 16. Making friends never came easy to me, and my sisters would make fun of me a great deal. One day, I decided I wanted to learn how to make more friends.
Learning how to make friends is not as easy as it may sound. Of course, for some people it does come easy. You know who I'm talking about – the socialites who seem to seamlessly flow from one group to another, never even worrying about it. They are able to say the right things to get people interested in them, make plans to cement their friendships, and then create social occasions and events to enhance their social circles. In my case, learning how to make a friend was a long and difficult process. I had a few friends – don't get me wrong – but only a few. My best friend was also kind of a loner, and when we would hang out together we would never have anyone else with us.
I tried all kinds of techniques for how to make friends. I tried to make friends on the Internet, using MySpace and chat rooms. I tried to make friends in school. I even joined a few social groups on the side. Nothing worked until I realized the root of my problem: low self-esteem. I simply did not feel like I was worthy of other people's friendship. I felt inferior to them all the time, and worried about it at every turn. Correcting my low self-esteem was the key to learning how to make friends! Once I got this down, everything was easier. It was a long and involved process, but it was definitely worth it! Now I can find people to hang out with almost every day of the week. It makes me a lot happier to have an active social life, and I really value many of the friendships that I have. All in all, learning how to make friends is worth the effort!
Ahad, 31 Mei 2009
Stimulate your Brain each Morning before you get out of Bed
We often take for granted that our brains are able to function in amazing ways. We also tend to forget that this is a very important part of our bodies to really take good care of. One way you can treat your brain well is to stimulate it each day before you get out of bed. It doesn’t take long to accomplish, and it is going to help you face each new day in a positive light.
Set your alarm for ten minutes earlier than you have to be out of bed. This way you can relish the time to stimulate your brain and not worry about being late for work. Stretch each part of your body and really focus on it when you are doing so. Wiggle your fingers and your toes too. Pay attention to how it feels as you freely move each one of them. You may feel silly doing these activities but they are very good for you.
As you are stimulating your brain in the morning before you get out of bed, you are going to stimulate the nerve endings to your brain. You are going to become alert and look forward to your day. If you often end up sluggish in the morning then this could be a great way to wake you up and get your day off to a better start.
When you stimulate your brain each morning before you get out of bed you will be safer too. Research shows that this can help you to stay focused and to be well balanced. This can help reduce the risk of injuries due to falls. Many individuals find that they are more alert on their commute to work as well as throughout the day when they start it by stimulating their brain.
When we are children we tend to be very visual by nature. We have creative fantasies and stories that we role play all day long. However, as adults we don’t allow ourselves to have those types of pleasures. You can turn back the hands of time though and incorporate them into your morning routine. Imagine yourself as a princess or a rock star before you get out of bed in the morning. Stimulate your brain by focusing on the vivid images of what would unfold in your life.
Try to incorporate all of our senses into those images as well. What did it feel like? What did it smell like? What were you saying and what was being said back to you? How did food taste? The more of these senses that you can pull into your imaginative stories the more stimulated your brain will become. These stories should put a nice smile on your face to begin the day with as well.
Have some classical music by your bed that you can easily turn on without getting up in the morning. Focus on listening to the sound of it for about 10 minutes. Doing so is going to open up your mind to many things. Identify the flow of the music as well as what will come next. As you become more familiar with the music it is going to be easier to end up thinking about something else as you listen to it. Don’t let that happen though – make a conscious effort to focus all of your attention on only the music for that span of time.
Some people would prefer to engage in such a process before bed to help them unwind. While that can be helpful and it can help you to get a good night of sleep, too many people rush through the process in order to get it done at night. Others fall asleep before they are able to complete it. So the best rule of thumb if you want to really stimulate your brain is to take part in such activities first thing in the morning.
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Sabtu, 9 Mei 2009
Exercising Properly
There are two main types of exercise that you can do -
aerobic and anaerobic. The first one, aerobic, means
with oxygen. Aerobic type exercise has an important
distinction, it burns fat as the main fuel.
Anaerobic on the other hand, burns sugar as the
main source of fuel. Despite common myths, exercise
doesn't have to be drastic in any way to provide
massive benefits. Even if you choose light exercise,
you will still burn fat.
Light exercise will clear out lactic acid, which is
a waste of the body, and stimulate your cells to
regenerate. To be sure that you are burning fat
rather than sugar, it's very important to make sure
that you are doing several things as you exercise.
The most important thing you can do as you exercise
is breathe deep. You should always breathe in deep
into your stomach through your nose, hold it for
a few seconds and then exhale hard through your
mouth.
Second, you should make sure that you exercise at
a comfortable level. You should exercise at a level
of 7 out of 10, and still be able to carry on a
normal conversation while you exercise. You should
do this for 45 minutes or so each day, then
you'll begin to notice just how much your energy
will explode.
Even if you don't think you have the time to
exercise, rest assured that there is always time.
If you have to, use the time that you would
normally spend sleeping. With exercising, you'll
actually need less sleep than before.
You can also use the time of your lunch break to
exercise as well. The increase in productivity
will have you more on the ball, and you can save
your time through the dramatic increase in your
overall productivity.
Cellularise, or rebounding, is one of the best
forms of aerobic exercise there is. If you have
access to a rebounder, you shouldn't hesitate to
use it. Use any break you have at work to engage
in some type of movement and deep breathing.
Any type of exercise you do will strongly benefit
your heart. It will make it a stronger and larger
organ. Deep breathing will help your lungs
become stronger and larger as well. There is
research now that links exercise to helping benefit
and almost prevent each and every type of disease
or ailment.
Movement of the joints will promote proper blood
flow and create energy, as sitting down all day
will rob your body of much needed energy. If you
sit down all day, it's very important that you
promote blood flow, circulation, energy, brain
flow, and the strength of your heart. With just
a little bit of your time devoted to exercise,
you'll find yourself healthier than you have ever
been in the past.
aerobic and anaerobic. The first one, aerobic, means
with oxygen. Aerobic type exercise has an important
distinction, it burns fat as the main fuel.
Anaerobic on the other hand, burns sugar as the
main source of fuel. Despite common myths, exercise
doesn't have to be drastic in any way to provide
massive benefits. Even if you choose light exercise,
you will still burn fat.
Light exercise will clear out lactic acid, which is
a waste of the body, and stimulate your cells to
regenerate. To be sure that you are burning fat
rather than sugar, it's very important to make sure
that you are doing several things as you exercise.
The most important thing you can do as you exercise
is breathe deep. You should always breathe in deep
into your stomach through your nose, hold it for
a few seconds and then exhale hard through your
mouth.
Second, you should make sure that you exercise at
a comfortable level. You should exercise at a level
of 7 out of 10, and still be able to carry on a
normal conversation while you exercise. You should
do this for 45 minutes or so each day, then
you'll begin to notice just how much your energy
will explode.
Even if you don't think you have the time to
exercise, rest assured that there is always time.
If you have to, use the time that you would
normally spend sleeping. With exercising, you'll
actually need less sleep than before.
You can also use the time of your lunch break to
exercise as well. The increase in productivity
will have you more on the ball, and you can save
your time through the dramatic increase in your
overall productivity.
Cellularise, or rebounding, is one of the best
forms of aerobic exercise there is. If you have
access to a rebounder, you shouldn't hesitate to
use it. Use any break you have at work to engage
in some type of movement and deep breathing.
Any type of exercise you do will strongly benefit
your heart. It will make it a stronger and larger
organ. Deep breathing will help your lungs
become stronger and larger as well. There is
research now that links exercise to helping benefit
and almost prevent each and every type of disease
or ailment.
Movement of the joints will promote proper blood
flow and create energy, as sitting down all day
will rob your body of much needed energy. If you
sit down all day, it's very important that you
promote blood flow, circulation, energy, brain
flow, and the strength of your heart. With just
a little bit of your time devoted to exercise,
you'll find yourself healthier than you have ever
been in the past.
Eating And Exercise
Anytime you exercise, you do so in order to try and
maintain good health. You also know that you have to
eat as well, so your body will have the energy it
needs to exercise and maintain for the everyday tasks
of life. For making the best of your exercise, what
you eat before and after you workout is very important.
No matter if you are going to be doing a cardio
workout or a resistance workout, you should always
make it a point to eat a balanced mix of protein and
carbohydrates. What makes that determining percentage
of carbs and protein you consume is whether or not
you are doing cardio or resistance exercise and the
intensity level that you plan to work at.
The ideal time for you to eat your pre workout meal
is an hour before you start. If you plan to work
at a low intensity level, you should keep your pre
workout meal down to 200 calories or so. If you
plan to exercise at a high level of intensity, you
will probably need your meal to be between 4,000
and 5,000 calories.
Those of you who are doing a cardio session will
need to consume a mix of 2/3 carbs and 1/3 protein.
Doing so will give you longer sustained energy from
the extra carbs with enough protein to keep your
muscle from breaking down while you exercise.
For resistance exercise, you'll need to eat a mix
of 1/3 carbs and 2/3 protein, as this will help
you get plenty of energy from the carbs to perform
each set you do and the extra protein will help
keep muscle breakdown to a minimum while you
exercise.
Eating after you exercise is just as important as
your pre workout meal. Anytime you exercise,
whether its cardio or resistance, you deplete energy
in the form of glycogen. The brain and central
nervous system rely on glycogen as their main
source of fuel, so if you don't replace it after
you exercise, your body will begin to break down
muscle tissue into amino acids, and then convert
them into usable fuel for the brain and the
central nervous system.
Keep in mind that mostly during resistance
exercise, you'll break down muscle tissue by
creating micro tears. What this means, is that
after a workout, your muscles will instantly go
into repair mode. Protein is the key here for
muscle repair, as you don't want muscle breaking
down even further to create fuel instead of
lost glycogen.
Once you have finished a cardio session, you'll
need to consume mainly carbohydrates, preferably
those with high fiber. Rice, oatmeal, whole wheat
pasta, and northern fruits are excellent sources.
Also, try to consume 30 - 50 grams of there
types of carbs after you exercise. After your
cardio workout, it is fine to eat within 5 - 10
minutes.
Once you've finished a resistance workout, you
will need to consume a combination of carbs and
protein. Unlike cardio workouts, resistance
workouts will break down muscle tissue by creating
micro tears.
You'll need protein as this happens to build up
and repair these tears so that the muscle can
increase in size and strength. The carbs will
not only replace the lost muscle glycogen, but
will also help the protein get into muscle cells
so it can synthesize into structural protein, or
the muscle itself.
After your resistance exercise, you should wait
up to 30 minutes before you eat, so that you won't
take blood away from your muscles too fast. The
blood in your muscles will help the repair process
by removing the metabolic waste products.
maintain good health. You also know that you have to
eat as well, so your body will have the energy it
needs to exercise and maintain for the everyday tasks
of life. For making the best of your exercise, what
you eat before and after you workout is very important.
No matter if you are going to be doing a cardio
workout or a resistance workout, you should always
make it a point to eat a balanced mix of protein and
carbohydrates. What makes that determining percentage
of carbs and protein you consume is whether or not
you are doing cardio or resistance exercise and the
intensity level that you plan to work at.
The ideal time for you to eat your pre workout meal
is an hour before you start. If you plan to work
at a low intensity level, you should keep your pre
workout meal down to 200 calories or so. If you
plan to exercise at a high level of intensity, you
will probably need your meal to be between 4,000
and 5,000 calories.
Those of you who are doing a cardio session will
need to consume a mix of 2/3 carbs and 1/3 protein.
Doing so will give you longer sustained energy from
the extra carbs with enough protein to keep your
muscle from breaking down while you exercise.
For resistance exercise, you'll need to eat a mix
of 1/3 carbs and 2/3 protein, as this will help
you get plenty of energy from the carbs to perform
each set you do and the extra protein will help
keep muscle breakdown to a minimum while you
exercise.
Eating after you exercise is just as important as
your pre workout meal. Anytime you exercise,
whether its cardio or resistance, you deplete energy
in the form of glycogen. The brain and central
nervous system rely on glycogen as their main
source of fuel, so if you don't replace it after
you exercise, your body will begin to break down
muscle tissue into amino acids, and then convert
them into usable fuel for the brain and the
central nervous system.
Keep in mind that mostly during resistance
exercise, you'll break down muscle tissue by
creating micro tears. What this means, is that
after a workout, your muscles will instantly go
into repair mode. Protein is the key here for
muscle repair, as you don't want muscle breaking
down even further to create fuel instead of
lost glycogen.
Once you have finished a cardio session, you'll
need to consume mainly carbohydrates, preferably
those with high fiber. Rice, oatmeal, whole wheat
pasta, and northern fruits are excellent sources.
Also, try to consume 30 - 50 grams of there
types of carbs after you exercise. After your
cardio workout, it is fine to eat within 5 - 10
minutes.
Once you've finished a resistance workout, you
will need to consume a combination of carbs and
protein. Unlike cardio workouts, resistance
workouts will break down muscle tissue by creating
micro tears.
You'll need protein as this happens to build up
and repair these tears so that the muscle can
increase in size and strength. The carbs will
not only replace the lost muscle glycogen, but
will also help the protein get into muscle cells
so it can synthesize into structural protein, or
the muscle itself.
After your resistance exercise, you should wait
up to 30 minutes before you eat, so that you won't
take blood away from your muscles too fast. The
blood in your muscles will help the repair process
by removing the metabolic waste products.
Khamis, 7 Mei 2009
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Khamis, 2 April 2009
Activities Promoting Healthy Aging
Lack of activities can prevent you from living healthy. When you do not enjoy activities, you may feel fatigue or find it difficult to sleep at night. When you awake in the morning, you may feel tired until you finally fall asleep. As we, age our body change and we have to make changes to accommodate our lives.
Having a good night sleep makes the mind think more clearly. A good night sleep also boosts your energy while controlling your weight. You can also make decisions with less stress. Sleeping well at night makes our immune system stronger to keep us healthier. Researchers have proved that a good nights sleep is necessary for our health. Researchers have found that lack of sleep reduces the growth hormones in our bodies, since it changes muscles to fat. Sleep overall is most important, yet it stands behind activities. To improve your health, try walking each day.
Walking will help to loosen our muscles, reduces stress and depression along with anxiety. By reliving these things, it will help us to sleep for a longer and deeper period. So, when we wake up in the morning we feel happier and more rested.
When you exercise, you get a good night sleep, which promotes metabolism. Without the right amount of sleep, our bodies crave energy. Our body will release insulin or glucose into the bloodstream, which slows down metabolism. This action causes the body to gain weight, rather than control weight.
When a person feels exhausted, they will feel weak and repressed from enjoying activities. This leads to additional problems. Sleeping right balances out our bodies giving us, more energy leading to more activities that will satisfy our sleep needs.
What to avoid:
To rest proper and feel active you must reduce your intake of caffeine, nicotine, harmful chemicals, such as over-the-counter meds that keep you awake, alcohol and so on. The chemicals and substances will keep you awake. Try to avoid drinking anything after 8 p.m. in the evening. Nicotine should be avoid if possible, yet if you must smoke try to avoid smoking after 8 p.m.
Start a walking program in the morning to help wake you up, while boosting your energy. You will feel better since the joints will feel flexible enough to move freely. In addition, walking will help you burn fat and calories. You’ll notice a big change in how you feel the rest of the day. Start out walking at a slow steady pace for as far as your comfortable. Each day pick up the pace a bit and walk further. Just remember when walking that you want to work up to a steady brisk walk to make you sweat but not out of breath. Take a short walk before and after meals to calm your nerves, and burn calories too, it will give you energy, relieve that stress from the long day and help you sleep.
If you start a walking program for yourself, it is a lot more fun if you have someone to go with you. Talk to that neighbor you don’t know and maybe they’ll walk with you. Just think about it; you’ll be acquainted with someone new, talk about new things will relieve stress and get in you exercise as well. This might help that neighbor too who maybe hasn’t seen or talked to anyone in a couple of days and than they can sleep better at night.
After walking that brisk walk your doing be sure to cool down. When walking at a vigorous pace your heart rate will go up and it needs to be back to normal. Just walk a bit slow and relaxing until you’ve cooled down.
If you can’t go to sleep at night instead of getting up and turning on the TV try pacing around the house. Do some stretching and shake your arms and legs. Even walking around the house can relax you especially when everyone else is in bed and you can relax more.
Ahad, 22 Februari 2009
Jumaat, 20 Februari 2009
Ahad, 8 Februari 2009
Isnin, 2 Februari 2009
Ayam Tanpa Bulu
Inilah hasil kajian para saintis kepada ayam.Bila nak makan tak perlu cabut bulu,terus masak saja.Jimat masa. Yang kasihan ayam pasal tidak ada bulu,gerenti kesejukan.
Sumatera EarthQuake 12:00pm 6-Mar-07
Inilah gambar-gambar yang diambil setelah kejadian gempa bumi melanda di Sumatera pada tahun 2007.
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