Top Tips for a Good Night’s Sleep

1. Stop working – at least an hour before you go to bed.
2. Make your bedroom calm- and as comfortable as possible.
3. Go to bed at the same time- each night
4. Be active during the day-but avoid exercising late at night.
5. Don’t read or watch TV in bed.
6. Once you are in bed – if you are not asleep, get up and read until you are tired enough to try to get off to sleep again.

Exercise and Weight Loss

1. Playing golf- 110 calories
2. Horse raiding- 120 calories
3. Walking the dog- 125 calories
4. Housework- 135 calories
5. Gardening- 160 calories
6. Gym workout- 160 calories
7. Dancing- 170 calories
8. Aerobics- 170 calories
9. Cycling- 240 calories
10. Swimming- 250 calories
11. Jogging-280 calories
12. Tennis-300 calories.

Vitamin and mineral supplements in your 20s. (for women)

1. Multivitamins- if you have heavy periods, have been anaemic , you may benefit from a daily multi vitamin with iron. 

2. Folic acid – if you are thinking of starting a family, take a folic acid supplement (400mg a day) from before you conceive until you are 12 weeks pregnant. 

3. Calcium and vitamin D- if you are a vegan or do not eat dairy  products, you may needs calcium and vitamin D supplements.

Top 10 Good Habits For Life

1. Eat a balanced diet- include five servings of fruit and     vegetables
2. Maintain a healthy weight – calculate your body mass index (BMI)
3. If you smoke, stop.
4. Moderate your drinking.
5. Drive carefully
6. Get a good night’s sleep – sleep deprivation affects your mood, productivity, relationships, and safety.
7. Practice responsible sexual behavior – if you don’t want to get pregnant or contract an STI.
8. Brush and floss your teeth routinely – good oral hygiene protects your overall health, not just your teeth.
9. Drink 2-2.5 liters of water per day. 
10. Protect yourself from the sun – always wear protective clothing and sunscreen.

Leading causes of death for women in their 20s

1.  Accident
2.  Suicide and injury 
3.  Cancer 
4.  Addiction/ substance abuse 
5.  Homicide 
6.  Cirrhosis/ liver disease 
7.  Epilepsy 
8.  Ischemic heart disease 
9.  Cerebrovascular disease 
10. Congenital malformations.

Protect Your Immune System

1.  Eat a balanced diet

2.  Deal with your stress

3.  Take time out to relax

4.  Don’t drink too much alcohol- it will depress your immune       system

5.  Stop smoking

6.  Get enough rest

7.  Keep smiling

8.  Wash your hands regularly

9 Essential vitamins

-          Small quantities of vitamins are needed by our bodies in order for them to work efficiently and resist illnesses.  

1.       Vitamin A – strengthens the immune system. (Dairy foods, beta carotene found in yellow and oranges food such as carrot)

2.       Vitamin B1 – converting carbohydrates into energy. ( raisins , eggs, wholegrain bread, branflakes)

3.       Vitamin B2 – help us to keep eyes, skin, and nervous system healthy. ( rice, mushrooms,   semi-skimmed milk, eggs )

4.       Vitamin B6 – allows the body to store and use energy from the food we eat. (Chicken, turkey, cod, peanuts).

5.       Vitamin B12 – per events anemia, help maintain a healthy nervous system, and relieves irritability. (lamb,  salmon, cheddar cheese, eggs )

6.       Vitamin C – increase the body’s resistance to infection and free radicals. ( oranges, red pepper, steamed broccoli ) 

7.       Vitamin D – vital for strong, healthy bones, and for the absorption of calcium. ( herrings, mackerel, salmon, and eggs)

8.       Vitamin E – protects from the free radicals damage and keeps the skin, nerves, and muscles healthy. (Sunflower seeds, peanuts, almonds.)

9.       Folate – breakdown proteins in the body and helps prevent birth defects in newborns babies. (steamed broccoli, peas, chickpeas).

Five Essential Minerals.

Minerals promote muscle activity, keep cells and nerves healthy, and help the body to repair itself. The recommended daily allowance (RDA) of five key minerals are given below.

1.      Calcium – for strong bones and teeth. Good sources ( cheddar cheese, low-fat yogurt, semi-skimmed milk, tofu, broccoli )

2.      Iron – important for the manufacture of red blood cells. Lack of iron can lead to tiredness. ( Red kidney beans, calves’ liver, dried apricot )

3.      Zinc (helps maintain a healthy immune system. ( prawns, oysters, calves’ liver, wholemeal bread) 

4.      Potassium – promotes muscle activity and nerve function, and prevents cramp. (Bananas, avocados, red kidney beans.)

5.       Magnesium – for healthy nervous systems. ( nuts- almonds, steamed spinach, wholemeal bread.)

Venus and Mars: the Brain and Intelligence

Are women better then men at multitasking but not as good at reading a map? There’s no doubt that men and women have differences in behavior. Here we’ll look at some of those differences and discuss the theories surrounding them :

     The brain-where women are different

-          The human brain contains some 10,000-15,000 million nerve cells called neurons, and 1million billion synapse ( the connection between of nerve cells )

-          Women have slightly smaller brains then men.

-          The frontal lobe- plays a major part in making judgments, planning future actions, and in language. Women have far more cells here than men.

-          The hemispheres – two halves of the brain probably work differently. The left side helps us think analytically, while in the right sides helps us look at thinks as whole, involving the value of judgment and emotion.

-          The corpus callosum – transfer information between both halves of the brain. Women have a bigger corpus callosum then men, which may the fact that women score better on test of thought fluency and speech.

-          The limbic system – bigger in women affects our emotions.

-          Grey matter and white matter – processing information (grey matter), white matter- enabling us to carry out various tasks. Women tend to have far more white matter then men.

A Woman's Top 3 Needs

“I want to be loved. I want to not only know I’m loved, I want him to tell me and show me that”

“I want to talk and know that he’s hearing me. Sometimes I don’t want an answer; I just want to process”

“I want him to be there for me and the kids. I want us to be his top priority.”

“I want to be his soul mate”

“I want to hear about his day, and I want him hear about mine..and care!”

“I want to know he is thinking about me during the day”

The women’s three basic needs are, in this order: affection, honest, open communication, commitment to family.

1

a

My Joy

Bless the bed that I lie on,

before I lay me down to sleep,

I give my soul to Christ to keep,

Four corners to my bed,

Four angels there aspired,

Two to foot, and two to head,

and four to carry me when I'm dead.

I go by sea, I go by land.

The Lord made me with His right hand.

Transform Your Life.

If you are experiencing turmoil in your life, take heart! even though there seems to be great divide between where you are today and where you want to be, you can take charge and transform your life. I know because I've been there and done that in my own life.

_LAUREN E. SULLIVAN.

The journey to where you want to be

The butterfly is universal symbol for transformation,

Emerging from its cocoon,

with beautiful, colorful, multifaceted wings, the butterfly transcends limitations encountered in the past. so it can be us, as we give wings to our dreams. 

_LAUREN E. SULLIVAN.

Tersenyumlah.

Orang-orang China dahulu-kala mempunyai pengetauhan yg luas. satu ungkapan pepatah China, yang baik untuk kita fikirkan dan renungi, "sesorang yang tidak boleh tersenyum, jangan lah mereka membuka sebuah kedai " sooo..jika anda ingin supaya disukai oleh sesorang, makaaaaaaa :  

*SENYUM LAH* seperti mentari pagi..hihih.

People Rate You For Quality.

For this several months my boyfriend and I ate at a real greasy spoon trying to save money. The place wasn't clean , the food wasn't good, the service-well, OK jugah lah sikit. One day, at the end of month (actually after gaji ), He take me for lunch at one best restaurant ( I guess so ) somewhere at Kota Kinabalu, he Ordered the best lunch package, so I did too.I was amazed at what I got : delicious @ good food , good service, good atmosphere, and for just a little more than I had been paying at the greasy spoon. I learned a big lesson.

It's better to have fewer things and have quality than to have many things and have junk...hihi.

people rate you for quality.

With You I Know Why.( My Fav Song Ever )

Juwita Suwito - Why Oh Why

The moment I can't pretend
The sorry I should have said
The thought of you being in despair
Tears my heart up right away
I just wasn’t prepared

Imperfection that’s what I am
Confusion just to get sad
I guess that I shouldn’t pretend to love you anyway
I won’t give up again

So tell me why oh why
Should there be a reason to love
Why oh why
I don’t need another
I want nothing else but being with you
And with you I know why

The one thing I’ll take with me
The eyes that smile so tenderly
Every time I think about you
You may carry things seem right
You make wishes come true

So tell me why oh why
Should there be a reason to love
Why oh why
I don’t need another
I want nothing else but being with you
And with you I know why

If only I knew what you need was some love
I would have given you the best that you deserve
There’s no one else I’d rather share my life than with you
Think of what’s between us
And love will help to guide us

Why oh why
Should there be a reason to love
Why oh why
I don’t need another
I want nothing else but being with you
And with you I know why

Better Then Before.

Difficult times have helped me to understand better than before, how infinitely rich and beautiful life  is in every way,..and that so many things that one goes worrying about are of no importance whatsoever....hehe.Thank You Jesus.

Be Positive.

Are there people in your life who always complaining and blaming others for their circumstances ???
are there people who are always judging others ?? spreading  negative gossip,  and talking how bad it is ??arghhh... why I always facing people like this, blah..blaah..blaah..sakit telinga mahu dengar bah, I truly can't stand it sometimes,..why they just sit there and complaining, this no good lah, that not good lah, kau tahu dia tu kan, begini kan, kadang-kadang dia itu kan, si Anu cakap dia tu.. and blahh..blahhh..( and now I'm started complaining already, hahaha )  tapi begitu la yang akan terjadi di kolej, class, office, cafe,..and such on lah.

We know that " complaining something will not make any change to it at all " right...(if you the one who almost always complain to the wrong people, stoooppp that Ok,because you are so annoying )..and ( to the one who want a happy fun time, stop spending time with them as well because you have to free yourself from the negative influence of others )..pengalaman dulu-dulu.hahaa

Hang Around With.....

Truly, I am the one who actually do not hang around anybody that I don't want to be with. For me, that been a blessing, an I can stay positive. I hang around people who are happy, who are growing, who want to be learn, who don't mind saying SORRY or THANK YOU...and having a fun time...hehe...

The One.

When  I first started going out with my Ex, ( Suatu masa dahulu )..I truly thought that he the was The One.Then I started seeing more of the world, when I'm continuing my study in Collage at West Malaysia and I'm also meeting more friends from all around Malaysia(maybe, I guess so.haha), I realized that I'm too young to stick to just one guy.We did eventually break up and it was an ugly one.....(huh).,because I let the relationship go on for so longer than I was interested (maybe)..but something happened there before,.dan biarkanlah itu menjadi rasiah dalam hidup ku.And I was Glad because now I truly find The One who be my boyfriend, my bestfriend,  my mentor and also  ya, my helper.hehe. He was the one more important in my life now.

I Live In Joy

I release myself from all the demands and judgments (biasa la di zaman sekarang, almost people around you especially the one  yang xsenang melihat anda...ewee.. you can't do it..you can't do this..and blah2...blah2..) that have keept me limited. I allow myself to go free..to live in joy and love and peace...hehehe.and i allow myself to create fulfilling relationships , to have success in my life, to experience pleasure..to know that I am worthy and deserve to have what I want...........yeahhhh..!!

Self-Development.

I always welcome considerations, fears, and roadblocks when they appear, because many times they are the very things that have been holding me back in life.Once I can see these subconscious thoughts, feelings and obstacles, once I  am aware of them, I can face them, and deal with them.when I do, I became better prepared for the next venture I want to understand...

I Saw The Opportunity.

Every morning, before I start each day....always repeating the phrase, " I believe the world is plotting to do me good day, I can't wait to see what it is." and then...ya, I feel good, no stress, no more tension..and when we (my Bf and I ) were having breakfast one day, and he asked me, "what are u up to....??what are u excited about ???...=_=..erhghh.and I told him that I look for the opportunity and the miracles...(terpingah2 dia, haha.)..well.. who cares, yang penting sa happy..

as we continued to talk, I realized that I learned a lot from him (my bf)....

Misteri aktiviti jiran terbongkar.

http://www.sinarharian.com.my/edisi/selangor-kl/misteri-aktiviti-jiran-terbongkar-1.39602

Every negative Event Contains within it the seed of an equal or greater benefit.

When anything 'Bad' happens, I remember tht everything that ever happened to me has within it the seed of something better. I look for the upside rather than the downsides.I ask myself, "where's the greater benefit in this event.....?? ".

I'm sure that  you, too, can think back to several times in your life when you thought what had happened was the end of the world- u flunked a class, lost your job,lost of u friends, heartbroken, and such on, - and latter you realized it was a blessing in disguise. the trick is to realize that whatever u are going through now is going to turn out better in future as well.so look for the lemonade in the lemons. the more u begin to look for the good, the sooner and more often u will find it.and if u take the attitude tht it is coming, the less upset and discouraged u'll get while u're waiting for it.

Cerita Kawan Facebook.

Ada 1 cerita, ini pasal kawan aku, kawan aku ini seorang oku, tiada kaki. cuma ada tangan sahaja, dan dia ada motorsikal..
1 hari ini, dia dapat kemalangan, dan dia termasuk dalam longkang, kemalangan itu tidak la teruk sangat, cuma luka kecil kecilan sahaja. Tapi orang ramai yang membantu dia ni, rasa takut dan penik, sebab dorang jumpa kawan ni, dalam longkang tiada kaki, dorang yang lain tu sibuk sudah, mencari yang hilang, padahal kawan aku ni memang OKU tiada kaki pun.....(hahaha)https://www.facebook.com/arbyrodziarybin.ariffin

What Others Think About You Is None Of Your Business.

if having others believing in you and your dream was a requirements for success, most of us would never accomplish anything.you need to base your decisions about what you want to do on your goals and desires- not the goals, desires, opinions and judgments of ur friends, parents, spouse....
Quit worrying what other people think about you and follow your heart.
suprise...! supriseee !...Most of the time, nobody's thinking about u at all....!! they are too busy worrying about their own lives, and if they are thinking about u at all, they are wondering what you are thinking about them.
people think about themselves..not u.....:P,..think about it, all the time u are wasting worrying about what other people think about your ideas, your goals, your clothes, ur hair, and ur home could all be better spent on thinking about and doing the things that will achieve ur goals.

Post Part 1.

You Have To Believe In Yourself
 When No One Else Does.
That's What Makes You A Winner..:D

Poem Part 2.

I deserve to be treated well-with respect and dignity.I deserve to be cherished and adored by someone.
I am worthy of an intimate and fulfilling relationship.I won't settle for less than I deserve.I will do whatever it takes to create that for myself.

Poem Part 1

Who does his task from day to day,
And meets whatever comes his way,
believing God has willed it so,
Has found real Greatness here below.
Who guards his post,

 No matter where,
Beliveing God must need him there,
Althought but lowly toil it be,
Has risen to nobility,
For great and low there's but one test,
Tis that each man shall do his best,
Who works with all the strenght he can,
Shall never die in debt to man.

By : Dc Haydean.

Edited Picture Part 3.

Edited Pictures Part 2.

Edited Pictures Part 1.

Kuda Makan Rumput(Hehehe)

Seorang guru lukisan sedang melihat kertas lukisan milik pelajarnya yang paling malas.
Cikgu : “Lukisan apa yang kau buat nie Abu, kosong je?”
Murid : “Kuda makan rumput, cikgu!”
Cikgu : “Rumputnya mana?”
Murid : “Sudah habis dimakan kuda, cikgu,”
Cikgu : “Habis tu, kudanya mana?”
Murid : “Sudah pergi, cikgu! Kalau rumputnya sudah habis, buat apa kuda tu masih di situ?”

Macam-Macam Di Facebook.

Trip ke TG.Simpang Menagayau, Kudat, Sabah.

 Tanjung Simpang mengayau, ( The Tip Of  Borneo) , Terletak kira-kira 40 kilometer dari pekan Kudat. Di sepanjang perjalanan , anda akan melalui perkampungan seperti Kampung Sin San, Kg Tajau, Kg Loro..dan juga kebun kelapa sebelum samapi ke Tanjung Simpang Mengayau,..Teringat Pula jalan pergi ke kampung saya.sungguh nyaman..indah pemendangan. but...you have to get ready for some bumpy and unpleasant rides on the gravel road...hehe..tapi kami orang sabah memang sudah biasaa dengan  jalan-jalan gravel ni. Kesian Sabah..kurus terus bah, lemak-lemak di perut pun hilang sikit..kalau jalan di jalan raya di Sabah..itu la ,..Yang berkenaan semua tutup sebelah mata ja tenguk kekurangan di Sabah ni.Orang kami bilang....*pura-pura inda nampak bah*....

Buy the way..siok juga lah pengalaman kami di sini, cuma hitam sikit la, lepas balik dari berjemur..

In short,  Tanjung Simpang Mengayau holds a very important significance, historically and geographically to the people of Kudat and Malaysians as a whole. It is truly a beautiful place and should not be missed by those visiting Sabah.:D :D