Tuesday, March 24, 2009
Thursday, March 19, 2009
A Trip To Pantai Keracut 14-3-09
Last Saturday I followed my school six form society went to Pantai Keracut for a one day trip.
The activities are jungle trekking, playing flying disc, volleyball and etc. We don't have much time to play at all. We spent an hour inside the jungle on the way to the beach. There weren't many people. I saw few tourists which were very friendly. So I greet with them. They somemore help us snap photos. Cheers~ Honestly, I'm not that enjoy on that day. I don't know why I'm so tired and exhausted. I slept inside the bus which on the journey back to school. ZZZ.
The activities are jungle trekking, playing flying disc, volleyball and etc. We don't have much time to play at all. We spent an hour inside the jungle on the way to the beach. There weren't many people. I saw few tourists which were very friendly. So I greet with them. They somemore help us snap photos. Cheers~ Honestly, I'm not that enjoy on that day. I don't know why I'm so tired and exhausted. I slept inside the bus which on the journey back to school. ZZZ.
Wednesday, March 18, 2009
10 healthy habits to help you live longer
The biggest factor that determines how well you age is not your genes but how well you live. Not convinced? A new study of 20,000 British citizens published in the British Medical Journal shows that you can cut your risk of having a stroke in half by doing the following four things: being active for 30 minutes a day, eating five daily servings of fruit and vegetables, and avoiding cigarettes and excess alcohol.
While those are some of the obvious steps you can take to age well, researchers have discovered that centenarians tend to share certain traits in how they eat, move about, and deal with stress—the sorts of things we can emulate to improve our own aging process. Of course, getting to age 100 is enormously more likely if your parents did. Still, Thomas Perls, M.D., M.P.H., who studies the century-plus set at Boston University School of Medicine, believes that assuming you've side-stepped genes for truly fatal diseases like Huntington's, "there's nothing stopping you from living independently well into your 90s." Heck, if your parents and grandparents were heavy smokers, they might have died prematurely without ever reaching their true potential lifespan, so go ahead and shoot for those triple digits. Follow these 10 habits, and check out Perls' lifetime risk calculator to see how long you can expect to live..
1. Don’t retire
"Evidence shows that in societies where people stop working abruptly, the incidence of obesity and chronic disease skyrockets after retirement," says Luigi Ferrucci, M.D., Ph.D., director of the Baltimore Longitudinal Study of Aging. The Chianti region of Italy, which has a high percentage of centenarians, has a different take on leisure time. "After people retire from their jobs, they spend most of the day working on their little farm, cultivating grapes or vegetables," he says. "They're never really inactive." Farming isn't for you? Volunteer as a docent at your local art museum or join the Experience Corps, a program offered in 19 cities that places senior volunteers in urban public elementary schools for about 15 hours a week.
2. Floss every day
That may help keep your arteries healthy. A 2008 New York University study showed that daily flossing reduced the amount of gum-disease-causing bacteria in the mouth. This bacteria is thought to enter the bloodstream and trigger inflammation in the arteries, a major risk factor for heart disease. Other research has shown that those who have high amounts of bacteria in their mouth are more likely to have thickening in their arteries, another sign of heart disease. "I really do think people should floss twice a day to get the biggest life expectancy benefits," stresses Perls.
3. Move around
"Exercise is the only real fountain of youth that exists," says S. Jay Olshansky, Ph.D., a professor of medicine and aging researcher at the University of Illinois in Chicago. "It's like the oil-and-lube job for your car. You don't have to do it, but your car will definitely run better." Study after study has documented the benefits of exercise to improve mood, mental acuity, balance, muscle mass, and bone health. "And the benefits kick in immediately after your first workout," Olshansky adds. Don't worry if you're not a gym rat. Those who see the biggest payoffs are the ones who go from doing nothing to simply walking around the neighborhood or local mall for about 30 minutes a day. Building muscle with resistance training is also ideal, but yoga classes can give you similar strength-training effects if you're not into weight lifting.
4. Eat a fiber-rich cereal for breakfast
Getting a serving of whole grains, especially in the morning, appears to help older folks maintain stable blood sugar levels throughout the day, according to a recent study conducted by Ferrucci and his colleagues. "Those who do this have a lower incidence of diabetes, a known accelerator of aging," he says.
5. Get at least six hours of shut-eye
Instead of skimping on sleep to add more hours to your day, get more to add years to your life. "Sleep is one of the most important functions that our body uses to regulate and heal cells," says Ferrucci. "We've calculated that the minimum amount of sleep that older people need to get those healing REM phases is about six hours." Those who reach the century mark make sleep a top priority.
6. Consume whole foods, not supplements
Strong evidence suggests that people who have high blood levels of certain nutrients—selenium, beta-carotene, and vitamins C and E—age much better and have a slower rate of cognitive decline. Unfortunately, there's no evidence that taking pills with these nutrients provides those anti-aging benefits. "There are more than 200 different carotenoids and 200 different flavonoids in a single tomato," points out Ferrucci, "and these chemicals can all have complex interactions that foster health beyond the single nutrients we know about, like lycopene or vitamin C." Avoid nutrient-lacking white foods (breads, flour, sugar) and go for all those colorful fruits and vegetables and dark whole-grain breads and cereals with their host of hidden nutrients.
7. Be less neurotic
It may work for Woody Allen, who infuses his worries with a healthy dose of humor, but the rest of us neurotics may want to find a new way to deal with stress. "We have a new study coming out that shows that centenarians tend not to internalize things or dwell on their troubles," says Perls. "They are great at rolling with the punches." If this inborn trait is hard to overcome, find better ways to manage when you're stressed. These are all good: yoga, exercise, meditation, tai chi, or just deep breathing for a few moments. Ruminating, eating chips in front of the TV, binge drinking? Bad, very bad.
8. Live like a Seventh Day Adventist
Americans who define themselves as Seventh Day Adventists have an average life expectancy of 89, about a decade longer than the average American. One of the basic tenets of the religion is that it's important to cherish the body that's on loan from God, which means no smoking, alcohol abuse, or overindulging in sweets. Followers typically stick to a vegetarian diet based on fruits, vegetables, beans, and nuts, and also get plenty of exercise. They're also very focused on family and community.
9. Be a creature of habit
Centenarians tend to live by strict routines, says Olshansky, eating the same kind of diet and doing the same kinds of activities their whole lives. Going to bed and waking up at the same time each day is another good habit to keep your body in the steady equilibrium that can be easily disrupted as you get on in years. "Your physiology becomes frailer when you get older," explains Ferrucci, "and it's harder for your body to bounce back if you, say, miss a few hours of sleep one night or drink too much alcohol.." This can weaken immune defenses, leaving you more susceptible to circulating flu viruses or bacterial infections.
10. Stay connected
Having regular social contacts with friends and loved ones is key to avoiding depression, which can lead to premature death, something that's particularly prevalent in elderly widows and widowers. Some psychologists even think that one of the biggest benefits elderly folks get from exercise is due to strong social interactions that come from walking with a buddy or taking a group exercise class. Having a daily connection with a close friend or family member gives older folks the added benefit of having someone watch their back. "They'll tell you if they think your memory is going or if you seem more withdrawn," says Perls, "and they might push you to see a doctor before you recognize that you need to see one yourself."
While those are some of the obvious steps you can take to age well, researchers have discovered that centenarians tend to share certain traits in how they eat, move about, and deal with stress—the sorts of things we can emulate to improve our own aging process. Of course, getting to age 100 is enormously more likely if your parents did. Still, Thomas Perls, M.D., M.P.H., who studies the century-plus set at Boston University School of Medicine, believes that assuming you've side-stepped genes for truly fatal diseases like Huntington's, "there's nothing stopping you from living independently well into your 90s." Heck, if your parents and grandparents were heavy smokers, they might have died prematurely without ever reaching their true potential lifespan, so go ahead and shoot for those triple digits. Follow these 10 habits, and check out Perls' lifetime risk calculator to see how long you can expect to live..
1. Don’t retire
"Evidence shows that in societies where people stop working abruptly, the incidence of obesity and chronic disease skyrockets after retirement," says Luigi Ferrucci, M.D., Ph.D., director of the Baltimore Longitudinal Study of Aging. The Chianti region of Italy, which has a high percentage of centenarians, has a different take on leisure time. "After people retire from their jobs, they spend most of the day working on their little farm, cultivating grapes or vegetables," he says. "They're never really inactive." Farming isn't for you? Volunteer as a docent at your local art museum or join the Experience Corps, a program offered in 19 cities that places senior volunteers in urban public elementary schools for about 15 hours a week.
2. Floss every day
That may help keep your arteries healthy. A 2008 New York University study showed that daily flossing reduced the amount of gum-disease-causing bacteria in the mouth. This bacteria is thought to enter the bloodstream and trigger inflammation in the arteries, a major risk factor for heart disease. Other research has shown that those who have high amounts of bacteria in their mouth are more likely to have thickening in their arteries, another sign of heart disease. "I really do think people should floss twice a day to get the biggest life expectancy benefits," stresses Perls.
3. Move around
"Exercise is the only real fountain of youth that exists," says S. Jay Olshansky, Ph.D., a professor of medicine and aging researcher at the University of Illinois in Chicago. "It's like the oil-and-lube job for your car. You don't have to do it, but your car will definitely run better." Study after study has documented the benefits of exercise to improve mood, mental acuity, balance, muscle mass, and bone health. "And the benefits kick in immediately after your first workout," Olshansky adds. Don't worry if you're not a gym rat. Those who see the biggest payoffs are the ones who go from doing nothing to simply walking around the neighborhood or local mall for about 30 minutes a day. Building muscle with resistance training is also ideal, but yoga classes can give you similar strength-training effects if you're not into weight lifting.
4. Eat a fiber-rich cereal for breakfast
Getting a serving of whole grains, especially in the morning, appears to help older folks maintain stable blood sugar levels throughout the day, according to a recent study conducted by Ferrucci and his colleagues. "Those who do this have a lower incidence of diabetes, a known accelerator of aging," he says.
5. Get at least six hours of shut-eye
Instead of skimping on sleep to add more hours to your day, get more to add years to your life. "Sleep is one of the most important functions that our body uses to regulate and heal cells," says Ferrucci. "We've calculated that the minimum amount of sleep that older people need to get those healing REM phases is about six hours." Those who reach the century mark make sleep a top priority.
6. Consume whole foods, not supplements
Strong evidence suggests that people who have high blood levels of certain nutrients—selenium, beta-carotene, and vitamins C and E—age much better and have a slower rate of cognitive decline. Unfortunately, there's no evidence that taking pills with these nutrients provides those anti-aging benefits. "There are more than 200 different carotenoids and 200 different flavonoids in a single tomato," points out Ferrucci, "and these chemicals can all have complex interactions that foster health beyond the single nutrients we know about, like lycopene or vitamin C." Avoid nutrient-lacking white foods (breads, flour, sugar) and go for all those colorful fruits and vegetables and dark whole-grain breads and cereals with their host of hidden nutrients.
7. Be less neurotic
It may work for Woody Allen, who infuses his worries with a healthy dose of humor, but the rest of us neurotics may want to find a new way to deal with stress. "We have a new study coming out that shows that centenarians tend not to internalize things or dwell on their troubles," says Perls. "They are great at rolling with the punches." If this inborn trait is hard to overcome, find better ways to manage when you're stressed. These are all good: yoga, exercise, meditation, tai chi, or just deep breathing for a few moments. Ruminating, eating chips in front of the TV, binge drinking? Bad, very bad.
8. Live like a Seventh Day Adventist
Americans who define themselves as Seventh Day Adventists have an average life expectancy of 89, about a decade longer than the average American. One of the basic tenets of the religion is that it's important to cherish the body that's on loan from God, which means no smoking, alcohol abuse, or overindulging in sweets. Followers typically stick to a vegetarian diet based on fruits, vegetables, beans, and nuts, and also get plenty of exercise. They're also very focused on family and community.
9. Be a creature of habit
Centenarians tend to live by strict routines, says Olshansky, eating the same kind of diet and doing the same kinds of activities their whole lives. Going to bed and waking up at the same time each day is another good habit to keep your body in the steady equilibrium that can be easily disrupted as you get on in years. "Your physiology becomes frailer when you get older," explains Ferrucci, "and it's harder for your body to bounce back if you, say, miss a few hours of sleep one night or drink too much alcohol.." This can weaken immune defenses, leaving you more susceptible to circulating flu viruses or bacterial infections.
10. Stay connected
Having regular social contacts with friends and loved ones is key to avoiding depression, which can lead to premature death, something that's particularly prevalent in elderly widows and widowers. Some psychologists even think that one of the biggest benefits elderly folks get from exercise is due to strong social interactions that come from walking with a buddy or taking a group exercise class. Having a daily connection with a close friend or family member gives older folks the added benefit of having someone watch their back. "They'll tell you if they think your memory is going or if you seem more withdrawn," says Perls, "and they might push you to see a doctor before you recognize that you need to see one yourself."
Monday, March 16, 2009
Red Box~la la la
考完试咯！考完试要做什么呢？当然是大睡一场、大吃一顿还有和朋友去玩啦！因此，我们已计划好今天去red box ”发泄”。
人多才热闹嘛。所以我们叫了不少人；也订了两间房，那个人表演的机会也比较多了。哈哈！我们平时很少这样当众唱歌，一开始时，大家都非常害羞，不敢唱。但总不能一直浪费时间啊，所以脸皮厚的wei lin就开始先唱。不过歌是其他 人点的。他们都知道wei lin是S.H.E.的粉丝，所以就点了<<宇宙小姐>>。渐渐地 大家都忘了什么叫害羞，开始点自己喜欢的歌来唱了，气氛也因此而热了起来。啦啦啦...
在另一间房呢？我有带了妹妹和糖糖去。起初她们只坐着。人都会害羞的嘛。但terrence跟她们开了几个玩笑后，情况就不一样了。terrence还跟她们一起飙歌呢！对了，全程最压轴的就是唱F.I.R.的＜千年之恋＞。＂穿越千年的伤痛，只为求一个结果...＂真是一首好歌，让我们好好发泄。哈哈！唱歌本来就是这样一来嘛！至于情歌对唱方面，本来打算让胜shenq jia和shi jia表演，怎么知道他们却再三推辞。唉...真不够意思。
快乐的时光总是过特别快。转眼间，我们已唱了两个小时，嘴巴都酸了。为了留住这个美好的回忆，我们拍了几张照片。过后我们还去吃些东西然后看电影。不知何时才有这样的机会相聚在一起。T_T
人多才热闹嘛。所以我们叫了不少人；也订了两间房，那个人表演的机会也比较多了。哈哈！我们平时很少这样当众唱歌，一开始时，大家都非常害羞，不敢唱。但总不能一直浪费时间啊，所以脸皮厚的wei lin就开始先唱。不过歌是其他 人点的。他们都知道wei lin是S.H.E.的粉丝，所以就点了<<宇宙小姐>>。渐渐地 大家都忘了什么叫害羞，开始点自己喜欢的歌来唱了，气氛也因此而热了起来。啦啦啦...
在另一间房呢？我有带了妹妹和糖糖去。起初她们只坐着。人都会害羞的嘛。但terrence跟她们开了几个玩笑后，情况就不一样了。terrence还跟她们一起飙歌呢！对了，全程最压轴的就是唱F.I.R.的＜千年之恋＞。＂穿越千年的伤痛，只为求一个结果...＂真是一首好歌，让我们好好发泄。哈哈！唱歌本来就是这样一来嘛！至于情歌对唱方面，本来打算让胜shenq jia和shi jia表演，怎么知道他们却再三推辞。唉...真不够意思。
快乐的时光总是过特别快。转眼间，我们已唱了两个小时，嘴巴都酸了。为了留住这个美好的回忆，我们拍了几张照片。过后我们还去吃些东西然后看电影。不知何时才有这样的机会相聚在一起。T_T
Saturday, March 7, 2009
Two supermassive black holes circulating around each other
Wed Mar 4, 3:32 PM This artist's conception shows two supermassive black holes orbiting each other in what is known as a binary system. Each black hole is surrounded by a disk of material gradually spiraling into its grasp, releasing radiation from X-rays to radio waves. The two black holes complete an orbit every 100 years. The findings were published in the journal Nature.
REUTERS/P.Marenfeld and NOAO/AURA/NSF/Handout
Monday, March 2, 2009
Right Now (Na Na Na) - Akon
It's been so long,
that I haven't seen your face,
I'm trying to be strong,
but the strength I have is washing away.
it won't be long,
before I get you by my side,
and just hold you, tease you, squeeze you, tell you what's been on my mind.
[Chorus]
I wanna make up right now na na,
I wanna make love right now na na,
wish we never broke up right now na na,
we need to link up right now na na,
I wanna make up right now na na,
I wanna make love right now na na,
wish we never broke up right now na na,
we need to link up right now na na,
[Verse2]
Girl I know, mistakes were made between us two,
and we showed,
ourselves that night, even said somethings weren't true,
why'd you go?
and haven't seen my girl since then,
why can't it be the way it was,
cause you were my Homie, lover, and friend...
[Chorus]
I wanna make up right now na na,
I wanna make love right now na na,
wish we never broke up right now na na,
we need to link up right now na na,
I wanna make up right now na na,
I wanna make love right now na na,
wish we never broke up right now na na,
we need to link up right now na na,
[Bridge]
I can't lie, [miss you much]
watching everyday that goes by, [ I miss you much ]
till I get you back I'm gon' try, [ yes I miss you much ]
cuz you are the apple of my eye, [ girl I miss you much ]
I can't lie, [ I miss you much ]
watching everyday that goes by, [ I miss you much ]
till I get you back I'm gon' try, [ yes I miss you much ]
cuz you are the apple of my eye. [ girl I miss you much ]
[Chorus]
I wanna make up right now na na,
I wanna make love right now na na,
wish we never broke up right now na na,
we need to link up right now na na,
I wanna make up right now na na,
I wanna make love right now na na,
wish we never broke up right now na na,
we need to link up right now na na,
[Outro]
I want you to fly with me, [ want you to fly ]
I miss how you lie with me, [ miss how you lie ]
just wish you could dine with me, [ wish you could dine with me ]
the one that'll grind with me, [ said the one that will grind with me ]
I want you to fly with me, [ want you to fly ]
I miss how you lie with me, [ ohh miss how you lie ]
just wish you could dine with me, [ wish you could dine ]
the one that'll grind with me. [ ohh the one that'll grind]...
[Chorus]
I wanna make up right now na na,
I wanna make love right now na na,
wish we never broke up right now na na,
we need to link up right now na na,
I wanna make up right now na na,
I wanna make love right now na na,
wish we never broke up right now na na,
we need to link up right now na na,
that I haven't seen your face,
I'm trying to be strong,
but the strength I have is washing away.
it won't be long,
before I get you by my side,
and just hold you, tease you, squeeze you, tell you what's been on my mind.
[Chorus]
I wanna make up right now na na,
I wanna make love right now na na,
wish we never broke up right now na na,
we need to link up right now na na,
I wanna make up right now na na,
I wanna make love right now na na,
wish we never broke up right now na na,
we need to link up right now na na,
[Verse2]
Girl I know, mistakes were made between us two,
and we showed,
ourselves that night, even said somethings weren't true,
why'd you go?
and haven't seen my girl since then,
why can't it be the way it was,
cause you were my Homie, lover, and friend...
[Chorus]
I wanna make up right now na na,
I wanna make love right now na na,
wish we never broke up right now na na,
we need to link up right now na na,
I wanna make up right now na na,
I wanna make love right now na na,
wish we never broke up right now na na,
we need to link up right now na na,
[Bridge]
I can't lie, [miss you much]
watching everyday that goes by, [ I miss you much ]
till I get you back I'm gon' try, [ yes I miss you much ]
cuz you are the apple of my eye, [ girl I miss you much ]
I can't lie, [ I miss you much ]
watching everyday that goes by, [ I miss you much ]
till I get you back I'm gon' try, [ yes I miss you much ]
cuz you are the apple of my eye. [ girl I miss you much ]
[Chorus]
I wanna make up right now na na,
I wanna make love right now na na,
wish we never broke up right now na na,
we need to link up right now na na,
I wanna make up right now na na,
I wanna make love right now na na,
wish we never broke up right now na na,
we need to link up right now na na,
[Outro]
I want you to fly with me, [ want you to fly ]
I miss how you lie with me, [ miss how you lie ]
just wish you could dine with me, [ wish you could dine with me ]
the one that'll grind with me, [ said the one that will grind with me ]
I want you to fly with me, [ want you to fly ]
I miss how you lie with me, [ ohh miss how you lie ]
just wish you could dine with me, [ wish you could dine ]
the one that'll grind with me. [ ohh the one that'll grind]...
[Chorus]
I wanna make up right now na na,
I wanna make love right now na na,
wish we never broke up right now na na,
we need to link up right now na na,
I wanna make up right now na na,
I wanna make love right now na na,
wish we never broke up right now na na,
we need to link up right now na na,
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