Relations are like birds.
they remain with you for ever.
Wednesday 9 November 2011
Relationship.........
they remain with you for ever.
Monday 7 November 2011
Sunday 6 November 2011
HEALTHY LIFE
It’s important that people start investing in their future health now.
It’s sad that heart disease, hypertension, diabetes, cancer and osteoporosis are robbing so many of the joys that life can bring.
Often, sufferers wished they had protected their health a whole lot better. Given the chance to wind back the clock, they would certainly have lived life differently.
For the rest of us who still have our health, we would do well to be more mindful and to invest in a lifestyle that ensures long-term health.
Let’s start by watching our diet. Below are relevant recommendations and tips from the Malaysian Dietary Guidelines (MDG) 2010.
Veggies lower the risk of disease.
Go low fat
Limit intake of food high in fats and minimise fats and oils in food preparation.
·Minimise intake of deep-fried foods and organ meat.
·Limit cholesterol-raising coconut oil, santan, ghee and butter, as well as margarines and shortening made from hydrogenated fats.
·Cut back on dishes that use excessive oils and fats (e.g. fried rice, nasi minyak and sambal tumis).
Less sweet
Consume food and beverages low in sugar.
·Cut down on products that have sugar at the top of their ingredient list.
·Replace sweet desserts with healthier options like fruits.
·Choose plain water rather than soft drinks, syrup or cordial.
·Ask for “less sweet” or kurang manis when ordering beverages.
Less salty
Choose and prepare food with less salt and sauces.
·Use natural herbs and condiments (like garlic, onion, curry powder, pepper, lemongrass, vinegar and lemon) to flavour food.
·Choose products labelled as having less salt/sodium.
·If you are already using salty sauces and flavouring condiments (e.g. monosodium glutamate, oyster sauce, belacan, cincaluk), do not add any more salt.
·Reduce intake of salty foods such as salted fish, salted egg, salted vegetables and high- sodium snacks.
Fibre
Most food with fibre contain antioxidants that help protect against diseases.
·Eat wholegrain or wholemeal products (fortified breakfast cereals, brown rice or whole-wheat spaghetti) at every meal.
·Add beans, barley, oats or lentils to your cooking and baking.
Fruit & veggies
Fruits and vegetables provide vitamins, minerals and phytochemicals that help lower the risks of certain diseases
·Eat three servings of vegetables and two servings of fruits every day.
·Take fruits with edible peel or edible seeds (guava, pears, apples, prunes and berries) as these are high in fibre.
·Have different coloured fruits and vegetables each time.
Calcium
Milk and milk products are essential for maintaining healthy bones.
·Consume milk and milk products every day.
·Add milk to beverages and breakfast cereals.
·Increase your calcium intake with sardines, ikan bilis and high-calcium vegetables like broccoli, and green and french beans.
Health calls for a total lifestyle concept. So, besides eating right, you’d do well to exercise every day. While you’re at it, why not try quitting the cigarettes and alcohol, too? Your body will thank you for it.
Diseases to watch for
Heart disease and stroke are the No 1 killer disease in Malaysia.
The disease occurs when fatty plaques clog up the arteries and cut off blood flow to the heart or brain. It is estimated that one in every four adult Malaysians die from a heart attack or stroke, succumbing to the combined fatal effects of high cholesterol, a blood clot-forming tendency in the bloodstream, stress and hypertension.
Most people with high blood pressure usually do not experience any symptoms. If untreated, high blood pressure can lead to stroke, heart attack or kidney failure. As many as three in every 10 adult Malaysians may have high blood pressure.
Characterised by persistently high blood glucose levels, diabetes is a serious disease that can lead to heart attack, high blood pressure, stroke, kidney failure, blindness, nerve damage and gangrene of the foot, resulting in leg amputation.
About one in every 10 adult Malaysians may be afflicted with diabetes. It is believed to afflict one in every four people in the 50-64 age group.
Cancer is the No 2 cause of death globally. Nearly 70,000 new cancer cases were diagnosed among Malaysians in Peninsular Malaysia between 2003 and 2005, according to a report published by the National Cancer Registry. In Malaysia, breast and colorectal cancers are most common in women and men, respectively.
Osteoporosis robs bone of its density, quality and strength, often resulting in fractures at the hip, wrist and spine. Over one million Malaysians may be at risk of osteoporosis, 80% of which are women. It is estimated that one in three women over the age of 55 suffers from osteoporosis.
Friendship
"Books and friends should be few but good."
"A friend in need is a friend indeed."-
"A good friend is my nearest relation."
"A hedge between keeps friendship green."
"God defend me from my friends; from my enemies I can defend myself."
"Love is blind; friendship closes its eyes."
"Love is blind. Friendship tries not to notice."
"To have a friend, be a friend."
Eleven Hints for Life
1. It hurts to love someone and not be loved in return.
But what is more painful is to love someone and never
find the courage to let that person know how you feel.
2. A sad thing in life is when you meet someone who
means a lot to you, only to find out in the end that it was
never meant to be and you just have to let go.
3. The best kind of friend is the kind you can sit on a
porch swing with, never say a word, and then walk away
feeling like it was the best conversation you've ever had.
4. It's true that we don't know what we've got until we lose
it, but it's also true that we don't know what we've been
missing until it arrives.
5. It takes only a minute to get a crush on someone, an
hour to like someone, and a day to love someone-but it
takes a lifetime to forget someone.
6. Don't go for looks, they can deceive. Don't go for wealth,
even that fades away. Go for someone who makes you
smile because it takes only a smile to make a dark day
seem bright.
7. Dream what you want to dream, go where you want to go,
be what you want to be. Because you have only one life and
one chance to do all the things you want to do.
8. Always put yourself in the other's shoes. If you feel that it
hurts you, it probably hurts the person too.
9. A careless word may kindle strife. A cruel word may wreck
a life. A timely word may level stress. But a loving word may
heal and bless.
10. The happiest of people don't necessarily have the best
of everything they just make the most of everything that comes
along their way.
11. Love begins with a smile, grows with a kiss, ends with
a tear. When you were born, you were crying and everyone
around you was smiling. Live your life so that when you die,
you're the one smiling and everyone around you is crying.
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