The Three Degrees - Woman in love (Ruud's Extended Mix)

https://www.youtube.com/watch?v=5ixENFYRda8

My Weight (Loss) Management from 2007-05-28 to 2015-07-28 (weight loss by Calorie Restriction, i.e. Dietary Energy Restriction):

My Weight (Loss) Management from 2007-05-28 to 2015-07-28 (weight loss by Calorie Restriction, i.e. 
Dietary Energy Restriction):

2007-05-28 morning, my weight = 65.0 kg, BMI = 23.588

2007-06-28 morning, my weight = 61.0 kg, BMI = 22.136

2007-07-28 morning, my weight = 59.0 kg, BMI = 21.410

2007-08-28 morning, my weight = 58.7 kg, BMI = 21.302

2007-09-28 morning, my weight = 57.5 kg, BMI = 20.866

2007-10-28 morning, my weight = 57.5 kg, BMI = 20.866

2007-11-28 morning, my weight = 56.2 kg, BMI = 20.394

2007-12-28 morning, my weight = 55.5 kg, BMI = 20.140

2008-01-28 morning, my weight = 54.8 kg, BMI = 19.886

2008-02-28 morning, my weight = 54.8 kg, BMI = 19.886

2008-03-28 morning, my weight = 54.5 kg, BMI = 19.777

2008-04-28 morning, my weight = 54.4 kg, BMI = 19.741

2008-05-28 morning, my weight = 54.1 kg, BMI = 19.632

2008-06-28 morning, my weight = 54.6 kg, BMI = 19.814

2008-07-28 morning, my weight = 54.5 kg, BMI = 19.777

2008-08-28 morning, my weight = 54.3 kg, BMI = 19.705

2008-09-28 morning, my weight = 54.9 kg, BMI = 19.923

2008-10-28 morning, my weight = 55.3 kg, BMI = 20.068

2008-11-28 morning, my weight = 54.5 kg, BMI = 19.777

2008-12-28 morning, my weight = 55.6 kg, BMI = 20.177

2009-01-28 morning, my weight = 54.8 kg, BMI = 19.886

2009-02-28 morning, my weight = 55.9 kg, BMI = 20.285

2009-03-28 morning, my weight = 54.8 kg, BMI = 19.886

2009-04-28 morning, my weight = 55.3 kg, BMI = 20.068

2009-05-28 morning, my weight = 55.4 kg, BMI = 20.104.

2009-06-28 morning, my weight = 55.2 kg, BMI = 20.031

2009-07-28 morning, my weight = 55.1 kg, BMI = 19.995

2009-08-28 morning, my weight = 55.2 kg, BMI = 20.031

2009-09-28 morning, my weight = 56.3 kg, BMI = 20.431

2009-10-28 morning, my weight = 55.8 kg, BMI = 20.249

2009-11-28 morning, my weight = 56.2 kg, BMI = 20.394

2009-12-28 morning, my weight = 56.1 kg, BMI = 20.358

2010-01-28 morning, my weight = 55.6 kg, BMI = 20.177

2010-02-28 morning, my weight = 56.5 kg, BMI = 20.503

2010-03-28 morning, my weight = 56.4 kg, BMI = 20.467

2010-04-28 morning, my weight = 55.7 kg, BMI = 20.213

2010-05-28 morning, my weight = 55.1 kg, BMI = 19.995

2010-06-28 morning, my weight = 56.4 kg, BMI = 20.467

2010-07-28 morning, my weight = 55.5 kg, BMI = 20.140

2010-08-28 morning, my weight = 55.8 kg, BMI = 20.249

2010-09-28 morning, my weight = 55.8 kg, BMI = 20.249

2010-10-28 morning, my weight = 55.4 kg, BMI = 20.104

2010-11-28 morning, my weight = 55.6 kg, BMI = 20.177

2010-12-28 morning, my weight = 55.5 kg, BMI = 20.140

2011-01-28 morning, my weight = 55.4 kg, BMI = 20.104

2011-02-28 morning, my weight = 56.5 kg, BMI = 20.503

2011-03-28 morning, my weight = 55.6 kg, BMI = 20.177

2011-04-28 morning, my weight = 55.7 kg, BMI = 20.213

2011-05-28 morning, my weight = 55.6 kg, BMI = 20.177

2011-06-28 morning, my weight = 56.3 kg, BMI = 20.431

2011-07-28 morning, my weight = 56.5 kg, BMI = 20.503

2011-08-28 morning, my weight = 56.9 kg, BMI = 20.649

2011-09-28 morning, my weight = 56.2 kg, BMI = 20.394

2011-10-28 morning, my weight = 56.8 kg, BMI = 20.613

2011-11-28 morning, my weight = 59.0 kg, BMI = 21.410

2011-12-28 morning, my weight = 60.3 kg, BMI = 21.882

2012-01-28 morning, my weight = 61.5 kg, BMI = 22.318

2012-02-28 morning, my weight = 62.7 kg, BMI = 22.753

2012-03-28 morning, my weight = 62.5 kg, BMI = 22.681

2012-04-28 morning, my weight = 61.3 kg, BMI = 22.246

2012-05-28 morning, my weight = 60.7 kg, BMI = 22.028

2012-06-28 morning, my weight = 60.6 kg, BMI = 21.992

2012-07-28 morning, my weight = 61.2 kg, BMI = 22.209

2012-08-28 morning, my weight = 60.8 kg, BMI = 22.064

2012-09-28 morning, my weight = 61.5 kg, BMI = 22.318**

2012-10-28 morning, my weight = 62.3 kg, BMI = 22.608

2012-11-28 morning, my weight = 63.4 kg, BMI = 23.008***

2012-12-28 morning, my weight = 62.9 kg, BMI = 22.826

2013-01-28 morning, my weight = 63.0 kg, BMI = 22.863

2013-02-28 morning, my weight = 62.1 kg, BMI = 22.536

2013-03-28 morning, my weight = 61.5 kg, BMI = 22.318

2013-04-28 12.45 pm, my weight = 63.1 kg, BMI = 22.899****

2013-05-28 morning, my weight = 62.3 kg, BMI = 22.608

2013-06-28 morning, my weight = 62.2 kg, BMI = 22.572

2013-07-28 morning, my weight = 62.4 kg, BMI = 22.645

2013-08-28 morning, my weight = 62.6 kg BMI = 22.717

2013-09-28 morning, my weight = 62.4 kg BMI = 22.645**

2013-10-28 morning, my weight = 62.3 kg BMI = 22.609

2013-11-28 morning, my weight = 63.1 kg BMI = 22.899

2013-12-28 morning, my weight = 64.4 kg BMI = 23.371

2014-01-28 morning, my weight = 63.6 kg, BMI = 23.080

2014-02-28 morning, my weight = 63.3 kg, BMI = 22.971

2014-03-28 morning, my weight = 62.7 kg, BMI = 22.753

2014-04-28 morning, my weight = 62.7 kg, BMI = 22.753

2014-05-28 morning, my weight = 62.9 kg, BMI = 22.826

2014-06-28 morning, my weight = 63.1 kg BMI = 22.899

2014-07-28 morning, my weight = 62.7 kg, BMI = 22.753
2014-08-28 morning, my weight = 62.2 kg, BMI = 22.572
2014-09-28 morning, my weight = 61.2 kg, BMI = 22.209
2014-10-28 morning, my weight = 61.4 kg, BMI = 22.282
2014-11-28 morning, my weight = 60.2 kg, BMI = 21.846
2014-12-28 morning, my weight = 60.8 kg, BMI = 22.064
2015-01-28 morning, my weight = 61.3 kg, BMI = 22.246
2015-02-28 morning, my weight = 61.8 kg, BMI = 22.427
2015-03-28 morning, my weight = 61.8 kg, BMI = 22.427
2015-04-28 morning, my weight = 62,5. kg, BMI = 22.681
2015-05-28 morning, my weight = 62.4 kg, BMI = 22.645
2015-06-28 morning, my weight = 63.6 kg, BMI = 23.080
2015-17-28 morning, my weight = 62.3 kg BMI = 22.609

================================

Note 1:

Used Watson scale

2015-07-28 morning, my weight = 61,8  kg, + 500g  BMI = 22.609 at 0630 am

2015-06-28 morning, my weight = 63.1  kg, + 500g  BMI = 23.080 at 0730 am

2015-05-28 morning, my weight = 61.9 kg, + 500g  BMI = 22.681 at 0730 am

2015-04-28 morning, my weight = 62.0 kg, + 500g  BMI = 22.681 at 0630 am

2015-03-28 morning, my weight = 61.3 kg, + 500g  BMI = 22.427 at 0300 am

2015-02-28 morning, my weight = 61.3 kg, + 500g  BMI = 22.427 at 0700 am

2015-01-28 morning, my weight = 60.8 kg, + 500g  BMI = 22.246 at 0630 am

2014-12-28 morning, my weight = 60.3 kg, + 500g  BMI = 22.064 at 0030 am

2014-11-28 morning, my weight = 59.7 kg, + 500g BMI = 21.846 at 0700 am

2014-10-28 morning, my weight = 60.9 kg, + 500g BMI = 22.282 at 0530 am

2014-09-28 morning, my weight = 60.7 kg, + 500g BMI = 22.209 at 0830 am

2014-08-28 morning, my weight = 61.7 kg, + 500g BMI = 22.572 at 0008 am

2014-07-28 morning, my weight = 62.2 kg, + 500g BMI = 22.753 at 0020 am

2014-06-28 at 7.30 am, my weight = 62.6 kg + 500g= 63.1 kg BMI = 22.899

2014-05-28 at 5.40 am, my weight = 62.4 + 500g = 62.9 kg, BMI = 22.826

2014-04-28 at 5.40 am, my weight = 62.2 + 500g = 62.7 kg, BMI = 22.753

2014-03-28 at 5.30 am, my weight = 62.2 + 500g = 62.7 kg, BMI = 22.753

**2012-09-28 morning, my weight = 61.5 kg, BMI = 22.318** (Estimated Weight)

**2013-09-28 morning, my weight = 62.4 kg BMI = 22.645** (Estimated)

2014-02-28 5.31 am

62.8 kg + 500g = 63.3 kg

2014-01-28 5.34 am

63.1 kg + 500g

63.6 kg

2013/12/28 7 am

63.9 kg + 500 g

= 64.4 kg

2013-11-28 7.00 am

62.6 kg + 500 g Camry

= 63.1 kg

2012-10-28 Sunday 7.00 am

61.8 kg + 500 g = 62.3 kg

2013-08-28 0028 am

62.1 kg + 500 grams

= 62.6 kg

BMI 22.717

2013-07-28 0030 am

61.9 kg + 500g = 62.4 kg

BMI = 22.645

On 2010-10-30, Tanita BC532 replaced watson Scale because the battery low too fast.

Note 2:

JP weight on 28-6-2012 at 71.0 pm  60.1 kg + 500g = 60.6 kg

Bmi 21.99

JP weight on 28-07-2012 6.05 am

60.7 kg + 500 g = 61.2 kg

BMI 22.209

JP 2012-08-28 weight 7.15 am

60.3 kg + 500 g = 60.8 kg

BMI 22.064

2012-09-28 Estimated weight = 61.5 kg

2012-10-28 Sunday 7.00 am

61.8 kg + 500 g = 62.3 kg

BMI 22.6085

2012-11-28 Wednesday 6.55 am

62.9 kg + 500g = 63.4 kg

BMI 23.076

2012-12-28 6.39 am

62.4 kg + 500g = 62.9 kg

BMI 22.826

2013-01-28 Monday 5.30 am

62.5 kg + 500g = 63.00 kg

BMI 22.8625

2013-02-28 Thursday 6.10 am

61.6 kg + 500g = 62.1 kg

BMI 22.5359

2013-03-28 Thu 5.26 am

61.0 kg + 500g = 61.5 kg

BMI = 22.318

2013-05-28 Sun 5.26 am

61.8 kg + 500g = 62.3 kg

****Note(MD28): Attended second sister’s birthday buffet dinner at 8.00 pm on 2013-04-27.

My Weight 2012-05-28, 7 am weight = (Watson Scale ) 60.2 kg + 500 g

My weight on 2012-04-28, 7.06 am = (Watson Scale ) 60.8 kg + 500 g = 61.3 kg

Weight on 2012-03-28 7 am = (Watson Scale ) 62.00 kg + 500g = 62.5 kg

At 0730 hour of 2012-02-28. Watson Scale = 62.2 + 500g = 62.7 kg

(Tanita BC 532 Scale is out of order)

At 0730 hour of 2012-01-28. Watson Scale = 61.0 + 500g = 60.3 kg

(Tanita BC 532 Scale is out of order)

At 0730 hour of 2011-12-28. Watson Scale = 59.8 + 500g = 60.3 kg

(Tanita BC 532 Scale is out of order)

At 0730 hour of 2011-11-28. Watson Scale = 58.5+ 500g = 59.0kg

(Tanita BC 532 Scale is out of order)

At 0730 hour of 2011-10-28. Watson Scale = 56.3kg + 500g = 56.8 kg

(Tanita BC 532 Scale is out of order)

At 0530 hour of 2011-09-28. Watson Scale = 55.7 kg + 500g = 56.2 kg

(Tanita BC 532 Scale is out of order)

At 0530 hour of 2011-05-28. Watson Scale = 55.1kg + 500g = 55.6 kg

(Tanita BC 532 Scale is out of order)

At 0530 hour of 2011-04-28. Watson Scale = 55.2kg + 500g = 55.7 kg

(Tanita BC 532 Scale is out of order)

At 0730 hour of 2011-03-28. Watson Scale = 55.1kg + 500g = 55.6 kg

(Tanita BC 532 Scale is out of order)

At 0530 hour of 2011-02-28. Watson Scale = 56.0 kg + 500g = 56.5 kg

(Tanita BC 532 Scale is out of order)

At 0530 hour of 2011-01-28. Tanita BC 532 Scale = 55.5 kg

At 0700 hour of 2010-12-28. Tanita BC 532 Scale = 55.5 kg

At 0800 hour of 2010-11-28. Tanita BC 532 Scale = 55.6 kg

At 0530 hour of 2010-10-28. Watson Scale = 54.9 kg + 500g = 55.4 kg. Tanita Scale = not used

At 0530 hour of 2010-09-28. Watson Scale = 55.3 kg + 500g = 55.8kg. Tanita Scale = not used

At 0730 hour of 2010-08-28. Watson Scale = 55.3 kg + 500g = 55.8kg. Tanita Scale = not used

At 0530 hour of 2010-07-28. Watson Scale = 55.0 kg + 500g = 55.5kg

But Tanita Scale = not used

At 0530 hour of 2010-06-28. Watson Scale = 55.9 kg + 500g = 56.4 kg

But Tanita Scale = 56.2 kg .

At 0650 hour of 2010-04-28. Watson Scale = 55.2 kg and

Tanita Scale = 55.7 kg which is the same as Watson reading (in kg) + 500g.

At 0630 hour of 2010-05-28. Watson Scale = 54.6 kg + 500g = 55.1 kg

 At 0530 hour of 2010-06-28. Watson Scale = 55.8kg + 500g = 56.3 kg

At 0530 hour of 2010-07-28. Watson Scale = 56.0kg + 500g = 56.5 kg

At 0830 hour of 2010-08-28. Watson Scale = 56.4kg + 500g = 56.9 kg

Note: From 2010-02-01, Watson weighing scale had replaced Camry, which became faulty. In the past reading of Camry was about 500g more than that of Watson. To maintain consistency, so my weight =Watson reading (in kg) + 500g.

On 2010-03-28, at about 7.40 am, my weight by Camry = 55.9 kg + 500g = 56.4 kg. I also used Tanita BC-532 Body Composition Monitor to confirm that my weight was 56.4 kg.

My current BMI is within the healthy range of 18.5 to 22.9.

For me, the range of healthy weight is 50.9786 kg (BMI = 18.5) to 63.10324 kg (BMI = 22.9).

People with BMI values of 23 kg/m2 (or 25 kg/m2 according to some sources) and above have been found to be at risk of developing heart disease and diabetes.

To be healthy, I must have a healthy weight.

Be as lean as possible without being underweight, as recommended by World Cancer Prevention Foundation, United Kingdom.

Immune system foods

Foods to enhance immune system.

中国千年遗训50句，你家的孩子知道了吗？

家有小学童

中国千年遗训50句，你家的孩子知道了吗？

家有小学童 07-28 14:51

1.羊有跪乳之恩，鸦有反哺之义。——《增广贤文》

译：羊羔有跪下接受母乳的感恩举动，小乌鸦有衔食喂母鸦的情义，做子女的更要懂得孝顺父母。

2.勿以恶小而为之，勿以善小而不为。——《三国志》

译：对任何一件事，不要因为它是很小的、不显眼的坏事就去做;相反，对于一些微小的。却有益于别人的好事，不要因为它意义不大就不去做它。

3.见善如不及，见不善如探汤。——《论语》

译：见到好的人，生怕来不及向他学习，见到好的事，生怕迟了就做不了。看到了恶人、坏事，就像是接触到热得发烫的水一样，要立刻离开，避得远远的。

4.躬自厚而薄责于人，则远怨矣。——《论语》

译：干活抢重的，有过失主动承担主要责任是“躬自厚”，对别人多谅解多宽容，是“薄责于人”，这样的话，就不会互相怨恨。

5.君子成人之美，不成人之恶。小人反是。——《论语》

译：君子总是从善良的或有利于他人的愿望出发，全心全意促使别人实现良好的意愿和正当的要求，不会用冷酷的眼光看世界。或是唯恐天下不乱，不会在别人有失败、错误或痛苦时推波助澜。小人却反，总是“成人之恶，不成人之美”。

6.见贤思齐焉，见不贤而内自省也。——《论语》

译：见到有人在某一方面有超过自己的长处和优点，就虚心请教，认真学习，想办法赶上他，和他达到同一水平;见有人存在某种缺点或不足，就要冷静反省，看自己是不是也有他那样的缺点或不足。

7.己所不欲，勿施于人。——《论语》

译：自己不想要的(痛苦、灾难、祸事……)，就不要把它强加到别人身上去。

8.当仁，不让于师。——《论语》

译：遇到应该做的好事，不能犹豫不决，即使老师在一旁，也应该抢着去做。后发展为成语“当仁不让”。

9.君子欲讷于言而敏于行。——《论语》

译：君子不会夸夸其谈，做起事来却敏捷灵巧。

10.二人同心，其利断金;同心之言，其臭如兰。——《周易》

译：同心协办的人，他们的力量足以把坚硬的金属弄断;同心同德的人发表一致的意见，说服力强，人们就像嗅到芬芳的兰花香味，容易接受。

11.君子藏器于身，待时而动。——《周易》

译：君子就算有卓越的才能超群的技艺，也不会到处炫耀、卖弄。而是在必要的时刻把才能或技艺施展出来。

12.满招损，谦受益。——《尚》

译：自满于已获得的成绩，将会招来损失和灾害;谦逊并时时感到了自己的不足，就能因此而得益。

13.人不知而不愠，不亦君子乎?——《论语》

译：如果我有了某些成就，别人并不理解，可我决不会感到气愤、委屈。这不也是一种君子风度的表现吗?

14.言必信 ，行必果。——《论语》

译：说了的话，一定要守信用;确定了要干的事，就一定要坚决果敢地干下去。

15.毋意，毋必，毋固，毋我。——《论语》

译：讲事实，不凭空猜测;遇事不专断，不任性，可行则行;行事要灵活，不死板;凡事不以“我”为中心，不自以为是，与周围的人群策群力，共同完成任务。

16.三人行，必有我师焉，择其善者而从之，其不善者而改之。——《论语》

译：三个人在一起，其中必有某人在某方面是值得我学习的，那他就可当我的老师。我选取他的优点来学习，对他的缺点和不足，我会引以为戒，有则改之。

17.君子求诸己，小人求诸人。——《论语》

译：君子总是责备自己，从自身找缺点，找问题。小人常常把目光射向别人，找别人的缺点和不足。

18.君子坦荡荡，小人长戚戚。——《论语》

译：君子心胸开朗，思想上坦率洁净，外貌动作也显得十分舒畅安定。小人心里欲念太多，心理负担很重，就常忧虑、担心，外貌、动作也显得忐忑不安，常是坐不定，站不稳的样子。

19.不怨天，不尤人。——《论语》

译：遇到挫折与失败，绝不从客观上去找借口，绝不把责任推向别人，后来发展为成语“怨天尤人”。

20.不迁怒，不贰过。——《论语》

译：犯了错误，不要迁怒别人，并且不要再犯第二次。

21.小不忍，则乱大谋。——《论语》

译：不该干的事，即使很想去干，但坚持不干，叫“忍”。对小事不忍，没忍性，就会影响大局，坏了大事。

22.小人之过也必文。——《论语》

译：小人对自己的过错必定加以掩饰。

23.过而不改，是谓过矣。——《论语》

译：有了过错而不改正，这就是真的过错了。

24.君子务本，本立而道生。——《论语》

译：君子致力于根本，确立了根本，“道”也就自然产生。

25.君子耻其言而过其行。——《论语》

译：君子认为说得多做得少是可耻的。

26.三思而后行。——《论语》

译：每做一件事情必须要经过反复的考虑后才去做。

27.多行不义必自毙。——《左传》

译：坏事做得太多，终将自取灭亡。

28.人谁无过，过而能改，善莫大焉。——《左传》

译：人都有可能犯错误，犯了猎误，只要改正了仍是最好的人。

29.不以一眚掩大德。——《左传》

译：评价一个人时，不能因为一点过失就抹杀他的功劳。

30.人一能之，己百之;人十能之，己千之。——《中庸》

译：人家一次
学通的，我如果花上百次的功夫，一定能学通。人家十次能掌握的，我要是学一千次，也肯定会掌握的。

31.知耻近乎勇。——《中庸》

译：知道什么是可耻的行为，那就是勇敢的好表现。

32.以五十步笑百步。——《孟子》

译：以为自己的错误比别人的小，缺点比别人少而沾沾自喜。

33.君子莫大乎与人为善。——《孟子》

译：君子最大的长处就是用高尚、仁义的心去对待别人。

34.人皆可以为尧舜。——《孟子》

译：只要肯努力去做，人人都可以成为尧舜那样的大圣人。

35.千丈之堤，以蝼蚁之穴溃;百尺之室，以突隙之烟焚。——《韩非子》

译：千里大堤，因为有蝼蚁在打洞，可能会因此而塌掉决堤;百尺高楼，可能因为烟囱的缝隙冒出火星引起火灾而焚毁。

36.言之者无罪，闻之者足以戒。——《诗序》

译：提出批评意见的人，是没有罪过的。听到别人的批评意见要仔细反省自己，有错就改正，无错就当作是别人给自己的劝告。

37.良药苦于口而利于病，忠言逆于耳而利于行。——《孔子家语》

译：好的药物味苦但对治病有利;忠言劝诫的话听起来不顺耳却对人的行为有利。

38.良言一句三冬暖，恶语伤人六月寒。——明代谚语

译：一句良善有益的话，能让听者即使在三冬严寒中也倍感温暖;相反，尖酸刻薄的恶毒语言，伤害别人的感情和自尊心，即使在六月大暑天，也会让人觉得寒冷。

39.千经万典，孝悌为先。——《增广贤文》

译：千万种经典讲的道理，孝顺父母，友爱兄弟是最应该先做到的。

40.善恶随人作，祸福自己招。——《增广贤文》

译：好事坏事都是自己做的，灾祸幸福也全是由自己的言行招来的。

41.学而不思罔，思而不学则殆。——《论语》

译：只学习却不思考就不会感到迷茫，只空想却不学习就会疲倦而没有收获。

42.知之为知之，不知为不知，是知也。——《论语》

译：知道就是知道，不知道应当说不知道，不弄虚作假，这才是明智的行为。

43.业精于勤，荒于嬉;行成于思，毁于随。——韩愈

译：事业或学业的成功在于奋发努力，勤勉进取。太贪玩，放松要求便会一事无成;做人行事，必须谨慎思考，考虑周详才会有所成就。任性、马虎、随便只会导致失败。

44.读书有三到：谓心到，眼到，口到。——朱熹

译：用心思考，用眼仔细看，有口多读，三方面都做得到位才是真正的读书。

45.学而不厌，诲人不倦。——《论语》

译：努力学习却不感到满足，教导别人不感到厌倦。

46.不积跬步，无以至千里，不积小流，无以成江海。——《荀子》

译：不把半步、一步积累起来，就不能走到千里远的地方，不把细流汇聚起来，就不能形成江河大海。

47.欲穷千里目，更上一层楼。——王之涣

译：想看到更远更广阔的景物，你就要再上一层楼。想学到更多更深的知识，你就要比原来更努力。

48.强中自有强中手，莫向人前满自夸。——《警世通言》

译：尽管你是一个强者，可是一定还有比你更强的人，所以不要在别人面前骄傲自满，自己夸耀自己。

49.玉不琢，不成器;人不学，不知道。——《礼记·学记》

译：玉石不经过雕琢，不能成为有用的玉器;人不经过学习，就不懂得事理。

50.黑发不知勤学早，白首方悔读书迟。——《劝学》

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Thoughts and words

Thoughts and words

Perfect skin: eat yourself beautiful | Health and Nutrition Advice on Patrick Holford.com - https://www.patrickholford.com/advice/perfect-skin-eat-yourself-beautiful

Perfect skin: eat yourself beautiful | Health and Nutrition Advice on Patrick Holford.com - https://www.patrickholford.com/advice/perfect-skin-eat-yourself-beautiful

ChaoZu K10 FM Radio User Manual in Chinese. S$29.90

ChaoZu K10 FM Radio Manual in Chinese. S$29.90

如何預防失智症 By 台灣失智症協會

如何預防失智症
http://www.tada2002.org.tw/tada_know_02.html#06 - http://www.tada2002.org.tw/tada_know_02.html#06

Pictures: Weight Loss and Rest in Chinese

Pictures: Weight Loss and Rest in Chinese

What's the best way to fight memory loss? - http://www.bbc.co.uk/news/magazine-33505017

What's the best way to fight memory loss? - http://www.bbc.co.uk/news/magazine-33505017

My soft white machine-made bread on 2015-07-12

My soft white machine-made bread on 2015-07-12.  Started at 6.57 pm. Based on the photos,  too much water was added. But surprisingly, the flour rose to about 2 cm from top of container at time of 1 hour 42 minutes before end of baking. Baking started at 52 minutes before end of baking. Results = No Good. Why ? Don't know.  Haha!

Can you sidestep Alzheimer’s disease? From Harvard Medical School

From Harvard Medical School

Info source: healthbeat@health.harvard.edu

January 10, 2015

Can you sidestep Alzheimer’s disease?

A recent international survey identified Alzheimer’s as the second most feared disease, behind cancer. It’s no wonder.

Alzheimer’s disease is characterized by progressive damage to nerve cells and their connections. The result is devastating and includes memory loss, impaired thinking, difficulties with verbal communication, and even personality changes. A person with Alzheimer’s disease may live anywhere from two to 20 years after diagnosis. Those years are spent in an increasingly dependent state that exacts a staggering emotional, physical, and economic toll on families.

A number of factors influence the likelihood that you will develop Alzheimer’s disease. Some of these you can’t control, such as age, gender, and family history. But there are things you can do to help lower your risk. As it turns out, the mainstays of a healthy lifestyle — exercise, watching your weight, and eating right — appear to lower Alzheimer’s risk.

5 steps to lower Alzheimer’s risk

While there are no surefire ways to prevent Alzheimer’s, by following the five steps below you may lower your risk for this disease — and enhance your overall health as well.

Maintain a healthy weight. Cut back on calories and increase physical activity if you need to shed some pounds.

Check your waistline. To accurately measure your waistline, use a tape measure around the narrowest portion of your waist (usually at the height of the navel and lowest rib). A National Institutes of Health panel recommends waist measurements of no more than 35 inches for women and 40 inches for men. 

Eat mindfully. Emphasize colorful, vitamin-packed vegetables and fruits; whole grains; protein sources such as fish, lean poultry, tofu, and beans and other legumes; plus healthy fats. Cut down on unnecessary calories from sweets, sodas, refined grains like white bread or white rice, unhealthy fats, fried and fast foods, and mindless snacking. Keep a close eye on portion sizes, too.

Exercise regularly. This simple step does great things for your body. Regular physical activity helps control weight, blood pressure, blood sugar, and cholesterol. Moderate to vigorous aerobic exercise (walking, swimming, biking, rowing) can also help chip away total body fat and abdominal fat over time. Aim for 2 1/2 to 5 hours weekly of brisk walking (at 4 mph). Or try a vigorous exercise like jogging (at 6 mph) for half that time.

Keep an eye on important health numbers. In addition to watching your weight and waistline, ask your doctor whether your cholesterol, triglycerides, blood pressure, and blood sugar are within healthy ranges. Exercise, weight loss if needed, and medications (if necessary) can help keep these numbers on target.

For more on ways to help prevent Alzheimer’s as well as information on diagnosing and treating it, buy A Guide to Coping with Alzheimer’s Disease from Harvard Medical School.

Hands only CPR video

https://youtu.be/zuJkRpJ7Fxg

Sorry Seems To Be The Hardest Word

https://www.youtube.com/watch?v=GvbQzRAi4wM&index=4&list=RDMMpAs7U1dyesQ

Eating for healthy ageing ( www.hpb.gov.sg)

Info from:

Eating for Healthy Ageing - http://www.hpb.gov.sg/HOPPortal/health-article/2868

You work long and hard. You look forward to the day when you can enjoy a more relaxed lifestyle. Now, there are two paths. do you see yourself healthy, well and enjoying life or, ill, popping medications and dependent on others for help? Of course, you want to stay well! Good health does not just happen you need to do all you can to protect and preserve it. Evidence-based nutrition science can now make practical suggestions to eat better to prevent or delay chronic lifestyle-related diseases and even, live longer. Eat right today and insure yourself for better health tomorrow. Here is how:

Make your calories count
============

As you grow older, your metabolism decreases and you will require less energy. Yet, nutrient needs don't change much, and in some cases they can even be higher. So, as you eat a little less make your food choices count for more nutrition. Go for mostly lean and low fat food, and cut back on food high in added sugar. Moderate your portions while ensuring a balanced diet that comprises of a variety of food.

Include whole grains, fruit and vegetables

Did you know that each day your cells are bombarded by very active "free radical" molecules? Scientists propose that unchecked free radicals damage body cells and accelerate ageing, cause cataracts, heart disease, and certain cancers.

The body calls into play several mechanisms to protect body cells that are vulnerable to free radical damage. One effective protective mechanism is your daily diet. Evidence suggests that eating plenty of whole grains, fruit and vegetables has a protective effect against heart disease and cancer. Vitamins, minerals and many natural 'phytochemicals' function as 'antioxidants' to neutralise the free radicals, protecting body cells from damage.

So, try your level best to include at least one wholegrain staple food like wholemeal bread, brown rice, wholegrain pasta or noodle or oats every day. Aim to meet your daily recommendation of 2 servings of fruit and 2 servings of vegetables. Remember to eat a variety of these wholesome food, especially picking brightly coloured produce, as they are richer in antioxidant colour pigments.

Bone up with calcium

As you live longer, the scaffolding holding you up that is your bones need support as well, to last a lifetime. So, do not neglect strengthening them with the natural bone cement.

Dairy products (milk, yogurt and cheese) are rich sources of calcium. Include dairy products in your diet every day, and go for low fat or fat free versions.

If dairy products trigger intolerance or an allergic reaction, then you need to include other calcium-rich food, for example small fish with edible bones, green leafy vegetables and calcium-fortified food such as soybean milk, bread and biscuits.

Eat defensively

Eat less fat, limit saturated fat and minimise trans fats

Fat is a nutrient. But fat is also a concentrated source of calories, so when eaten in excess, a diet high in fat can increase the risk of being overweight and obese. To make matters even more complex, there are different types of fat in our diet and each one of them has a different effect on health. Based on their composition, we can classify fats as saturated, polyunsaturated, monounsaturated and trans fats.

Chewing problems?

If you have difficulties chewing, see your dentist and try to get the problem treated. Don't let chewing problems become a barrier to good nutrition. Choose softer food and chop food well to reduce the risk of choking. All food groups of the Healthy Diet Pyramid have food which are softer and easier to eat. Examples include porridge and mashed potatoes (Rice & Alternatives), and steamed fish, tofu and yoghurt (Meat & Alternatives).

Saturated fat and trans fat raise LDL cholesterol ("bad" cholesterol) and this increases the risk of developing heart disease and stroke. Saturated fat is found mostly in animal fat (e.g. fatty meat, chicken skin), full fat dairy products, deep fried food and food prepared with palm-based vegetable oils. Food containing trans fat include pastries, cakes, cookies and products made with vegetable shortening and hydrogenated or partially hydrogenated oils.

Scientists generally agree that unsaturated fats - olive, canola, soya, corn, and peanut oils - are healthier choices. Unsaturated fats, rich in omega 3 fats offer a multitude of heart-health benefits ranging from lowering triglycerides to improving the elasticity of blood vessels. But, all healthier oils are to be used sparingly as part of a well-balanced diet.

Lighten up on salt

Many of us have acquired quite a preference for salty food. Salt is sodium chloride, and excessive sodium intake increases the risk of high blood pressure. The main sources of sodium in the diet of Singaporeans are salt and sauces added during cooking. So, cut down on using salt and sauces; instead flavour food with natural seasonings such as lemon juice, herbs and spices. Read food labels of packaged food to pick items that are lower in sodium or have the Healthier Choice Symbol.

So Remember...

Optimise your health by eating a wide variety of food, in the right portions, guided by the Healthy Diet Pyramid. Maintain a healthy weight by balancing what you eat with regular physical activity.Include whole grains, fruit and vegetables to protect your cells from free radical damage and to reduce your risk of ageing and developing some chronic lifestyle diseases such as cancer and heart disease. Include enough calcium-rich food to protect your bones and prevent osteoporosis.Eat defensively. Eat less fat, limit saturated fat, and minimise trans fat. Choose and prepare food with less salt and sauces.

Ageing and the brain

Ageing and the brain - http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2596698/

Conclusion

That the brain changes with increasing chronological age is clear, however, less clear is the rate of change, the biological age of the brain, and the processes involved. The brain changes that may affect cognition and behaviour occur at the levels of molecular ageing, intercellular and intracellular ageing, tissue ageing, and organ change. There are many areas of research under investigation to elucidate the mechanisms of ageing and to try to alleviate age associated disorders, particularly dementias that have the biggest impact on the population. In terms of personal brain ageing the studies suggest that a healthy lifestyle that reduces cardiovascular risk will also benefit the brain. Medical care in this area may even offer limited protection in terms of cognitive decline but this needs to be shown for antihypertensives, antiplatelet, and anticholesterol agents. It is also important to take note of the limitations in studies on the ageing brain. Many studies are cross sectional in nature, have small numbers of participants with wide ranges in chronological age, lack control for risk factors or protective factors, take no account of education that may improve performance on cognitive tests, and finally lack assessment with regard to depression that may also affect performance. It must be remembered that the brains of an elderly group may show cohort effects related to wider environmental influences, for example, lack of high energy foods while growing up.² It is also extremely difficult to separate out and measure single cognitive processes to fully understand any changes.¹⁰⁶

Future studies need to take full account of these factors and “cross sequential”, a combination of cross sectional and longitudinal studies, have been proposed.³ It is clear that our understanding of the ageing brain continues to grow but still requires much research that is especially important given the numbers of elderly people in society and their potential levels of cognitive impairment. Where appropriate, randomised controlled trials of therapeutic measures may, in future, lead the way to greater understanding.

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Abbreviations

AD - Alzheimer's disease

WML - white matter lesion

VaD - vascular dementia