Start Good New Habits

"...it possible to eat dinner together and exercise more when both parents work and kids are overscheduled.... "  says William Doherty, co-author of Putting Family First. 

Schedule it 

Make time for meals together...... 

Make it fun

Benefits from a family meal don't happen just by sitting and eating together; it's what you do with that time. 

Go out and play

Even 15 minutes of fun together burns calories, reduces stress and promotes family bonding.  

Take a break

Limit passive computer and TV time. Get up every 20 minutes and do some stretches, tackle a household chore or go out for a walk. 

Ref :  http://www.rd.com/living-healthy/new-healthy-family-habits/article27593.html 

Sweat Yourself Smart

.....focusing only on weight loss can cut your odds of success by over half, say researchers. A better inspiration: the amazing health rewards you get by being active.

Here, more that are guaranteed to motivate. 

1. Improve Language Skills   

...Exercisers who ran just two 3-minute sprints, with a 2-minute break in between, learned new words 20% faster than those who rested, in a University of Muenster in Germany study.... 

2. Get All-Natural Pain Relief  

.....Healthy adults who did aerobic activity consistently had 25% less musculoskeletal pain than their couch-bound peers, says Stanford senior research scientist Bonnie Bruce, DrPH, MPH, RD. 

3. Be Happier at Work    

......On days staffers participated in on-site fitness activities, they reported thinking more clearly, getting more done, and interacting more effectively with colleagues. You'll be less likely to miss work due to illness, too... 

4. Feel Sexy at Any Size   

....A Pennsylvania State University study found that women ages 42 to 58 felt more attractive after 4 months of walking or yoga even if they didn't lose weight. Exercise can also put you in the mood for love by increasing blood flow .... 

5. Lower Dental Bills   

.....Al-Zahrani discovered that adults who did 30 minutes of moderate activity 5 or more times a week were 42% less likely to suffer from periodontitis, a gum disease that's more common as you get older 

6. Slash Cold Risk 33%   

.......Moderate exercise doesn't just rev your metabolism — it boosts your immune system, too, helping your body fight off cold bugs and other germs. 

7. Reach the Deep-Sleep Zone  

.....Women age 60 and older who walked or danced for at least an hour, four times a week, woke up half as often and slept an average 48 minutes more a night than sedentary women, according to a study in the journal Sleep Medicine.... 

8. Beat Bloating  

......A study from Spain's Autonomous University of Barcelona suggests that mild physical activity clears gas and alleviates bloating.... 

9. See Clearly    

.....What's good for your heart is good for your eyes. An active lifestyle can cut your risk of age-related macular degeneration by up to 70%, according to a British Journal of Ophthalmology study of 4,000 adults.... 

10. Enjoy Instant Energy 

....University of Georgia researchers who analyzed 70 different studies concluded that moving your body increases energy and reduces fatigue. Regular exercise boosts certain fatigue-fighting brain chemicals...

Ref : http://health.yahoo.net/rodale/PVN/sweat-yourself-smart

Techniques for Taming Your Everyday Worries

....worrying isn't necessarily negative -- if it's done properly.....helps you anticipate danger, identify risks and rehearse a plan before it happens," says Beverly Potter, Ph.D., author of a variety of books on self-improvement and productivity, including The Worrywart's Companion.

.....a problem, however, when you get fixated on the worry, dwell on the imagined danger and allow this fearfulness to escalate into paralyzing anxiety.

To become what Dr. Potter calls a "smart worrier,

Calm yourself down

.....Take deep, cleansing breaths slowly and steadily.... 

Wean yourself from worrying

.....compartmentalize it by training yourself to worry only in one spot.........go to your designated worry spot. Then, gradually try to go to that spot less 

Keep a worry journal

....Put your worries on paper....lists help focus worries and make them finite.... 

Practice underreacting

.....Worrywarts tend to overreact and talk themselves into thinking they're facing a real crisis even when they're not . ...smart worriers practice the fine art of underreacting through self-talk 

Imagine a happy ending

....Worrywarts imagine the worst-case scenario . Concentrating on a happy ending builds hope and creates the expectation that all will be well in the end. Hope keeps worry in its place...

Ref : http://health.yahoo.net/sw/wl-techniques-for-taming-your-everyday-worries

SEJENAK DI SINI ....

Kesempatan beberapa minit saya gunakan untuk merakam kehijauan di depan mata . Bukan mudah mendapat peluang menikmati keindahan ini .

Terletak di pinggiran hutan ...segar menghijau

Landscap - pemandangan yang mendamaikan

Di kaki sebuah bukit ....

Persekitarannya .... sejuk mata memandang ......

Apa yang diharapkan warisan ini akan dipelihara untuk terus dinikmati oleh anak cucu kita . Kedamaian adalah milik insan  dan insan juga bertanggungjawab memastikan unsur kedamaian itu berkekalan .....

Reduce Air Pollution

Emissions from cars and power plants are major contributors to air pollution, which can cause burning eyes and nose, itchy throat and problems breathing

........suggests how you can use less energy, helping to cut down on air pollution and the creation of greenhouse gases

• If you use incandescent light bulbs, swap them for compact fluorescents.
• When you're not using lights or appliances, turn them off.
• Recycle and reuse materials whenever you can.
• Choose Energy Star appliances.
• Buy vehicles that get good fuel economy and have low emissions.
• Walk, ride your bike, take public transportation or carpool.

Ref : http://health.yahoo.net/news/s/hsn/healthtipdoyourparttoreduceairpollution

Eat Nuts Rather than Potato Chips

Research studies have found a link between the consumption of nuts and a reduced risk of coronary heart disease

A significant impact from eating  small amount of nuts daily

Archives of Internal Medicine has confirmed that eating nuts does significantly lower blood lipid levels. Eating just a small amount--an average of 67 grams (2.4 ounces)--of nuts daily, lowered total cholesterol by 5.9 percent and low density lipoprotein (LDL) cholesterol by 7.4 percent.  In addition, triglyceride levels (another fat in the blood) fell by 10.2 percent in people with initial levels of 150 mg/dL or higher.   

Nut consumption had its greatest effects among people in the study with the highest baseline LDL cholesterol, the lowest body mass index (BMI).... 

Nuts also may help lower risk of coronary heart disease

....evidence suggests--but does not prove--that eating 1.5 ounces (43 grams) of nuts (almonds, hazelnuts, pecans, pistachios, walnuts, peanuts, and some pine nuts) per day as part of a diet low in saturated fat and cholesterol reduces coronary heart disease risk. .....In research trials, the lipid-lowering effects were dose-dependent--greater with larger amounts of nut intake 

How can this benefit you?

...... it would be necessary to eat almost twice the amount of nuts mentioned in the FDA statement in order to achieve really meaningful improvements in blood lipid levels.  Eating nuts have no side effects (people eating nuts in the trials did not gain weight) and costs less than drugs... choose unsalted nuts as a snack.....nuts should be substituted for, not added to, other snacks. 

Ref :http://health.yahoo.net/experts/heartdisease/eat-nuts-rather-potato-chips

Control Emotional Spending

Emotional spending occurs when you buy something you don't need and, in some cases, don't even really want, as a result of feeling stressed out, bored, under-appreciated, incompetent, unhappy, or any number of other emotions.

1. Impulse Buys

.....avoid making impulse purchases.....wanting to buy something you didn't already want before you got there, don't buy it. Make yourself wait at least 24 hours.....You'll often forget about the item as soon as you leave the store...

2. Keep the Ad Man At Bay

 Take steps to intentionally limit your exposure to advertising. The less you are aware of what's available for you to buy, the less likely you are to develop a sudden "need" for that item....If your spending problem is bad enough, consider unsubscribing from magazines, which are usually full of ads....

3.Limit Temptation.

.....limit your exposure to the situations that tempt you to spend....If you always find yourself spending more when a particular friend or relative is around, try to schedule free or inexpensive activities with that person, like getting coffee, cooking dinner, or going for a walk....

4.Make Yourself Accountable.

.. find ways to hold yourself accountable for your spending....Also, make a list of your financial priorities and put it in a place where you'll see it often....

5.Find Alternative Activities

.....try to identify what you're feeling when you want to buy something and choose a more constructive behavior that will help you deal with that emotion.... If you really just have to buy something, make it something simple and inexpensive,...

For some people, shopping is much more than a pastime - it's actually an addiction called oniomania. While it may not seem like a dangerous addiction, many of the psychological characteristics of compulsive shopping are identical to those of chemical dependency.

.....by becoming more conscious of your shopping habits, you'll develop greater control over your finances and you'll be able to really enjoy the purchases you make without the dread and guilt of having spent too much. 

Ref : http://www.investopedia.com/slide-show/control_emotional_spending/conclusion.aspx

Ways to Save by Going Green

......Whether people realize it or not, cutting back has made them accidental environmentalists.....

1. Get there, greener.

....the cheapest and best thing you can do for the environment is to drive less...Or you can join the growing renaissance of fuel-free and fit bicycle commuting. 

2. Enjoy home-cooked meals.

....preparing meals at home is cheaper, more healthful, and not as hard as we think.....fresh, nutritious food paired with simple seasonings can help novice cooks

learn to prepare delicious meals.

3. Eat your veggies.

....the production of meat uses vastly more resources than produce, which is why climate scientists and green chefs like Stec recommend a diet that is mostly plant based.... "Not only is the overconsumption of meat and processed foods and corn syrup contributing to problems with our own diets, but [it's harmful] to the health of the planet as well," says Stec. 

4. Flip the switch.  

...When you're not going to be at home, turn your thermostat up a few degrees in warm months and down a few degrees in cold months....

 5. Work from home.

....Employees at traditional workplaces can talk to their managers about working from home just a day or two a week to save on transportation....

6. Buy none, get one free.

The best way to save money, of course, is to pay nothing at all—and for free goods, one should look no further than the computer screen. "The trend is towards this community online where people can share or trade what they have and save money," says Dorfman.

7. Get paid to recycle.

....valuable to companies that refurbish, resell, and recycle them, and they'll reimburse you in cash....

8. Don't be trashy.

Reducing your share of trash provides instant green gratification and can help you save on your grocery bill.

9. Conserve water. 

...reducing your use of hot water can mean extra savings. Dorfman endorses a low-flow showerhead, enabling him to take long showers guilt free. 

10. Don't buy it—rent it.

 ....enable you to get what you want without actually owning it and allow other people to use it as well, collectively reducing the environmental impact," says Dorfman. "It allows you to save money and still enjoy your lifestyle."  

Ref : http://www.usnews.com/money/personal-finance/articles/2010/03/08/10-ways-to-save-by-going-green.html?PageNr=2

KEADILAN

Ia adalah keperluan semua pihak dalam kehidupan  . Kegagalan melaksanakannya boleh menjadikan persekitaran huru-hara  dan berpuak-puak . Kumpulan si baju merah dan si baju kuning di sana adalah contoh puak-puak tersebut , akibat dijadikan seperti  kedudukan antara dua darjat .

Secara umum ia menuntut sama  taraf atau sama hak untuk  semua orang . Namun begitu ia boleh jadi terlalu objektif dalam satu hal , manakala dalam hal yang lain ia boleh jadi terlalu subjektif . Walau apa-apa pun , "pengadil" perlu bijak menangani situasi supaya huru-hara boleh dibendung .

Sesama anak boleh bermasam muka apabila ibubapa gagal melaksanakannya . Isteri tua  memendam rasa atau isteri muda berkonfrantasi dengan isteri tua kerana kegagalannya (padan mukanya) . Itulah masalahnya  dalam  konteks keluarga .

Apabila "pengadil" memberi layanan istimewa kepada pasukan tertentu , manakala layanan sebaliknya kepada pasukan lain, "permainan" boleh mengecewakan ,  hambar , huru-hara dan kocar-kacir sedangkan  bersikap  professional adalah wajib .Tidak hairanlah jika mereka tidak diendahkan lagi .

Semua orang perlu bersikap rasional serta tidak emosional atas segala ketidakadilan yang berlaku di depan mata selagi ia tidak mencederakan fizikal masing-masing .Mental harus kuat dan redha menerimanya di samping menanganinya dengan bijak .  

Manusia biasa tidak sunyi dari membuat kesilapan . "Pengadil" yang baik adalah mereka yang sentiasa ingat akan tanggungjawabnya kepada  Tuhan dari keadilan yang dipikul untuk dilaksanakan .

HAPPINESS AND HEALTHY HEART

A happy mind may mean a healthy heart, according to recent research published in the European Heart Journal. Researchers found that over the course of 10 years, adults who were more positive were less likely to develop coronary heart disease than their more negative peers.....

...... Davidson says, 'It may be that people who tend to be happier also tend to sleep better, smoke less, and eat better foods,' all of which have been associated with improved cardiac health. 'Also, we know from other experiments that if you induce happiness in people, stress hormone levels decrease,' ...........

.......when you're feeling satisfied and relaxed, your entire physiological system goes into a state of repose. It�s possible that spending more time in this restful state can protect the heart.'.....

.....being a more positive person does provide proven benefits, such as keeping your immune system healthy, warding off depression, and extending your life.........

The following real-life strategies can help you stay more positive

1.Be thankful.

You may not have all the money you want or the perfect job, but taking time to jot down three things in your life for which you are grateful can lift your spirits, advises Jeffrey Rossman, PhD, Rodale.com advisor and director of life management at Canyon Ranch in Lenox, Massachusetts.

2. Volunteer. 

A recent study found that people who worked after retirement, either in a paid position or by volunteering, were happier and healthier than people who kept away from the workforce entirely.

3. Focus on the here and now. 

Sometimes we get preoccupied with the challenges we must face tomorrow, the next day, or next week. But small micromoments of happiness can happen in the here and now ........ Appreciating the good things you experience, no matter how small, can add up to a greater sense of well-being and a more positive outlook."

Source :http://health.yahoo.net/rodale/PVN/be-happy-and-keep-your-heart-healthy

HAPPY LIFE ?

Natural Ways To Feel Happier 

Sweat away sadness

Just 30 minutes of walking a day can improve your mood.... 

Eat good food

enhances areas of the brain that affect your mood, so aim to eat a low-mercury swimmer, like wild salmon, arctic char or sardines twice a week. Have a baked spud on the side for a dose of vitamin B6, which lowers your depression risk. And foods rich in folate, such as spinach, beans and oranges, are filled with blues-busting serotonin—dig in, feel better! 

Have  sweet Dreams

It’s not just beauty sleep—it’s happy sleep! Logging a solid seven to eight hours of rest is one of the most important things you can do for your emotional health. 

Claim some quiet time

....meditation is as effective as medicine at reducing bouts of depression, according to research... 

See the light

.... Depressed people who were exposed to a bright light for an hour upon waking up in the morning for five weeks experienced a 54 percent improvement in symptoms, according to a study from Wesleyan University in Middletown,.... 

Phone a pal

.... lonely folks are more likely to be depressed, research from the University of Chicago suggests. To feel your happiest, aim to strengthen bonds with at least three close pals.

SOURCE : http://health.yahoo.net/experts/healthieryou/6-natural-ways-feel-happier

PEPERIKSAAN PERTENGAHAN TAHUN

Ia berlangsung selama dua minggu bagi kelas menengah atas dan seminggu bagi kelas menengah rendah . Tempohnya sebelum cuti pertengahan semester bermula . Guru menyemak jawapan semasa cuti . Ibubapa pula akan menerima keputusan prestasi anak-anak selepas cuti nanti .

Kelas tingkatan 4 ....ada yang terlentok-lentok

Doa dari seorang guru ....Semoga semuanya berjaya

Kelas Tingkatan 6 Atas ....tekun mencuba dan berusaha

Kelas Tingkatan 6 Atas 

Semoga ke menara gading pada tahun hadapan

Bagi guru pula , mengawas peperiksaan adalah saat yang sangat mengantukkan dan meletihkan sebab hanya duduk atau berdiri memerhati segala kemungkinan . Agaknya beginilah rasa yang dialami oleh seorang "security guard " yang menjaga pagar ....

BERTUKAR ANGIN

Sempena Cuti Hari Wesak dan hujung minggu lalu , kami bertukar angin ke arah lebih utara atas urusan anak sambil bercuti . Lapang rasanya bila dapat peluang melupakan seketika soal kerja dan segala permasalahannya .

Perlis Indera Kayangan

Menginap di hotel bajet ...Hotel T Kuala Perlis

Menjenguk Kompleks Bebas Cukai di Padang Besar

Menjamu mata dengan berbagai jenis coklat

Sale coklat Hershy- kegemaran anak-anak

Pasar minggu ke arah bazaar

Makan malam di Laman Brasmana Putera

Pulang.....Lebuhraya sesak ke arah selatan

 Kesesakan  di Plaza Tol Kuala Kangsar

Terasa begitu pantas masa berlalu .... dan perjalanan pun  berakhir  . Bagai ada leraian kekusutan yang melanda . Tidak hairanlah mengapa ada insan yang bermusafir untuk mencari sesuatu .....