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Hada Labo Super Hyaluronic Acid Moisturizing Face Wash

Hada Labo Super Hyaluronic Acid Moisturizing Face Wash 50ml RM 16.90

Do you know Hada Labo stands for the lifestyle philosophy of “PERFECT x SIMPLE” ? Therefore, this brand came out with a skincare range that brings beauty back to the basics – perfect, simple and confident.

I got this from Guardian, cause that time my face really dry and i wanted to try a cleanser that really have moisturizing effect. Since the Super Hyaluronic Acid is the key ingredient of this cleanser,
i decided to try it. I bought the smaller pack of 50ml. For me, this cleanser really does it job as promise. It really really hydrates my skin, and it is odorless and not very foamy. My skin don't feel dehydrated after using this cleanser, really surprise by the result and i had used 3 bottles of this cleanser until i decided to change again...
The only bad thing of this cleanser is that it finish very fast. Thought is is 50ml, i felt like it only contain 30ml cause it finish real fast although i didn't use alot everytime. Anyway, this is highly recommend this to anyone with dry skin!!!


Hada Labo Super Hyaluronic Acid Moisturizing Face Wash Hydrates as it cleanses. Helps restore and preserve skin’s natural moisture, leaving it silky smooth. Gently cleanses leaving skin comfortably hydrated and refreshed. Skin pH balanced. Low irritation. Free of fragrances, mineral oil, alcohol & colorant.

The Super Hyaluronic Acid lastingly hydrates and nourishes the skin for smooth, radiant and crystal-clear skin. It creates a moisture locking shield to help preserve skin’s optimum moisture balance.

Usage: Use twice a day. Squeeze sufficient amount onto your palm. Lather with water and massage onto face, using gentle circular motions. Rinse thoroughly with lukewarm water.

Product Website: http://www.hadalabo.com.my/en/index.html

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Majiami Pore Cleanser

瑪奇亞米零油肌控油保濕洗面乳 100ml RM19.90

I got this cleanser from Watson, just wanted to try a new product so I chose this, cause it’s cheap! For me, this cleanser is very very foamy, there’s very strong tea tree oil smell. After using, felt that all the dirts on my face are removed, my pores are unclogged, and face felt refresh immediately. However, probably cause it’s oil-control property, it leaves skin slightly dry and abit tight. But if used a toner immediately after that then should be ok.

Description given:
Majiami Pore Cleanser washes away rough skin, blackheads, acnes and impurities deep inside pores with its foam as sleek as a very thin and tough silk fabric. Formulated with moisturizing ingredients, it leaves skin not dry. It used every day, it can reduce acnes. The line to which this product belongs is formulated for those who are easy to have oily T-Zone with enlarged pores, dehydrated and dull skin, especially for those with combination skin or oily skin. It conditions skin through retaining moisture, balancing oil and boosting skin metabolism.

產品介紹:洗去肌膚粗糙感、黑頭粉刺,長期使用可減少粉刺, 添加保濕成分, 含茶樹精油

Product website: http://www.majiami.com.tw/

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Movie: 结婚那件事

Today is Valentine's day.
And this year my 14 Feb not as costly as compare to last year, i think we use about just 10% of our expenses last year to celebrate this year 14 Feb. As long as we're happy, everything is fine for me. Thanks God for everything.

Went movie,结婚那件事, The Wedding Diary, by our local singer Ah Niu and Hong Kong actor Elannie Kwong, a very nice movie, worth watching, really talk about reality, and about money, family relationship, love, trust and of course, marriage....

剧情简介: 电影述说一对计划要结婚的情侣伟杰(阿牛饰)和Tina(江若琳饰),伟杰是来自一个谦卑的大马福建家庭,到新加坡当工程师。相反的,未婚妻Tina是一位新加坡广东人,出生于富裕的家庭背景。他们决定结婚后接下来要面对的就是双方家人,比如财富的差距,新加坡与大马,福建与广东文化的不同,差点让婚礼筹备停止。为了表示对未来岳父岳母的诚意与决心,伟杰答应将在新加坡举行一个奢侈和豪华的婚礼。  婚礼当天,伟杰发现他原本打算用来缴酒席费的红包钱都不见了。他很绝望地去附近赌场碰一碰运气,但最后输了更多钱。由于伟杰说谎来掩饰自己的问题,让Tina开始怀疑他的忠诚度。伟杰和父亲也因为婚礼而发生了争执,在愤怒之极的情况下,父亲在从新加坡回槟城的路途中遇到车祸。伟杰一生中最开心的大日子突然反转为最悲伤。

Wedding, is not just two person business, it's very very true. As illustrated by this picture:

Alright, gonna stop here and go date with my lovely books and the documents in my Ipad2....Wish me study hard and all the best...
Till then.

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How to make your skin glow

Make Your Skin Naturally Glow

From Stealth Health and http://www.rdasia.com/make-your-skin-naturally-glow?page=3

Beauty, the saying goes, is only skin-deep. But the importance of skin goes a lot deeper. Most of us think of skin as just our body’s visible outer layer, but doctors consider skin an organ, meaning that it is very much alive and charged with many important duties.

In particular, the skin is the first layer of your immune system, serving as a shield between you and legions of germs such as viruses and bacteria. It also protects your insides from sun, cold, scrapes, cuts, and moisture. And, of course, your sense of touch is crucial for everyday function.

Like any part of your internal body, your skin can be healthy or ill. It can be well nourished or malnourished. It can be exercised, and it can wear down with age or abuse. In particular, as we age, our skin becomes thinner and drier. Plus, other, more unpleasant things happen to our skin. Things like wrinkles, age spots, dark circles, and large pores, which tend to turn up like uninvited guests at a wedding.

While you can’t control your age, you can control numerous other factors that accelerate this aging process, including excessive exposure to sunlight, loss of estrogen during menopause, poor dietary habits, stress, and cigarette smoking.

Unlike the other organs of your body, you can apply medicines, moisturizers, and other healthy potions directly to the skin. For that reason alone, there is absolutely no reason you can’t have healthy, attractive skin throughout your life. 

To keep your skin and face young and healthy, and to maintain its natural, protective moisture, follow these tips.
1. Skip the long, steamy showers and opt for shorter, cooler sprays. Long, hot showers strip skin of its moisture and wash away protective oils, says Andrea Lynn Cambio, M.D., a New York City dermatologist. So limit showers to 10 minutes and keep the water cool.

2. Check the dryness of your skin by scratching a small area on your arm or leg with your fingernail. If it leaves a white mark, your skin is indeed dry and needs both moisture and exfoliation (that is, removal of the outermost layer of dead skin cells).

3. Treat your neck and chest like an extension of your face. Your neck and upper chest area is covered by very sensitive skin, making it a prime spot for telltale signs of aging such as dryness, sun spots, and wrinkles, says Susie Galvez, owner of Face Works Day Spa in Richmond, Virginia, and author of Hello Beautiful: 365 Ways to Be Even More Beautiful. To keep this area youthful, use facial cleansing creams that hydrate and cleanse gently rather than deodorant soaps, which can be drying. Top it all off with a good facial moisturizing cream. If this area is extra dry, use a facial moisturizing mask twice a month.

4. Run a humidifier every night in the winter to moisturize the air in your bedroom. Not only will it ease itchy, dry skin, you’ll be able to breathe the moist air more easily.

5. Take 160 milligrams of soy isoflavones per day or pour soy milk over your cereal. Soy consumption may support skin health by supplying high-quality protein needed for building and maintaining collagen, the material essential to connective tissues, says Aaron Tabor, M.D., CEO and medical research director at Revival Soy in Kernersville, North Carolina. Soy isoflavones may also act as antioxidants to protect collagen from damage caused by free radicals, highly reactive molecules that can weaken or destroy cell membranes. Free radicals can also damage DNA, create age spots and wrinkles, and depress the immune system, increasing the risk of skin cancer. Good sources of soy isoflavones include soy milk (20-35 mg soy isoflavones per serving) and tofu (20-30 mg soy isoflavones per serving).

6. Switch from a deodorant soap to one with added fat, like Dove, Oilatum, or Neutrogena. Deodorant soaps can be drying, whereas added-fat soaps leave an oily, yet beneficial, film on your skin.

7. Keep your beauty products clean and simple, particularly if you have sensitive skin. Stay away from products with color, fragrance, or those that produce bubbles or have “antibacterial” on the label, says Dr. Cambio. These can all irritate skin.

8. Smooth a couple of drops of olive oil over your face, elbows, knees, and the backs of your arms every evening. The oil contains monounsaturated fat, which refreshes and hydrates skin without leaving a greasy residue.

9. For soft, young-looking hands and feet, slather on moisturizing cream and then slip on thin-fabric socks and gloves while you sleep.

10. Tone your skin with a sage, peppermint, and witch hazel combination. Sage helps to control oil, peppermint creates a cool tingle, and witch hazel helps restore the skin’s protective layer. Combine 4 ounces of witch hazel with 1 teaspoon each of sage and peppermint leaves and steep for one to three days before applying to your skin.

11. Select a moisturizer that contains skin-repairing humectants. Is that a new word for you? Humectants attract water when applied to your skin and improve its hydration. Good ones include glycerin, propylene glycol, and urea. Also look for skin products that contain alpha-hydroxy acids (AHAs), compounds that help reduce wrinkles and improve dry skin, acne, and age spots. AHAs, which naturally occur in grapes, apples, citrus, and sour milk (think buttermilk or yogurt), work by speeding up the turnover of old skin cells, making skin look younger.

12. Use a loofah daily to keep ingrown hairs and scaly skin under control. While in the shower, gently scrub bumpy or scaly skin with a circular motion to remove dead cells. For extra-smooth skin, sprinkle a few drops of an alpha-hydroxy product on the loofah before scrubbing.

13. Take rose hips every morning to help build collagen. Rich in vitamin C, rose hips (available at drugstores) can help keep skin smooth and youthful. Follow label directions.

14. Pop a high-potency multivitamin every day. Many nutrients are vital to healthy skin, including vitamins C, A, and B. The most reliable way to get them all every day is to eat well, as well as take a daily supplement.

15. Use unscented baby powder to keep areas where skin meets skin — like the inner thighs, underarms, beneath large breasts — clean and dry. This is important to prevent a common skin condition called intertrigo, which occurs when such areas remain moist, fostering the growth of bacteria or fungi.

16. If you’re gearing up for a day in the sun, steer clear of scented lotions and perfumes. Scented products can lead to blotchy skin when exposed to the sun, says Galvez.

17. To treat dry, rough, itchy skin, try these bath add-ins: * Half a pound of sea salt and one pound baking soda. Soak until the water is cool to detoxify your skin and soothe the itch.
Two cups Epsom salt. In addition to soaking in it, while your skin is still wet, rub handfuls of Epsom salt on the rough areas to exfoliate skin.
A few bags of your favorite tea. The tea provides antioxidants as well as a delicious scent.
One cup uncooked oatmeal tied into an old stocking or muslin bag. Oats are not only wonderful for your inner health, says Galvez, but provide a healthy glow on the outside as well, leaving a film on your skin that seals in water.
Equal parts of apple cider vinegar, wheat germ, and sesame oil. Apple cider vinegar is both antibacterial and alkalinizing (meaning it helps maintain the proper acid balance), while sesame oil and wheat germ add moisture.
One cup powdered milk with one tablespoon grapeseed oil. The lactic acid in the milk will exfoliate your skin, and the grapeseed oil will give your skin a powerful dose of antioxidants.

18. Apply ice wrapped in a towel to dry, itchy skin. A few minutes on, a few minutes off. Allow the moist cold to relieve your skin and draw warming blood to it, but don’t let your skin get so cold as to sting or hurt.

19. Smooth aloe vera gel over extra-dry skin. The acids in aloe eat away dead skin cells and speed up the healing process. Cut off an end of an aloe leaf, split open, and spread the gel on the dry area.

20. Plunk your rough, dry elbows into grapefruit halves. First exfoliate your elbows in your bath or shower, then cut a grapefruit in half and rest one elbow on each half, letting them soak for 15 minutes, recommends Galvez. The acid in the grapefruit provides extra smoothing power.

21. Hang room-darkening shades in your bedroom. They help avoid sleep disturbances or insomnia caused by ambient light. Sleep is critical to your skin’s health because most cell repair and regeneration occurs while you’re getting your z’s; if you’re not getting enough rest, your skin cannot renew itself.

22. Cook with garlic every day. A 1996 Danish study found that skin cells grown in a culture dish and treated with garlic had seven times the life span of cells grown in a standard culture. They also tended to look healthier and more youthful than untreated cells. Plus, garlic extract dramatically inhibited the growth of cancerous skin cells.

23. Go for a run, ride your bike, work out in the garden on a hot day — anything that gets you sweating. Sweating is nature’s way of eliminating toxic chemicals that can build up under skin. Plus, regular exercise maintains healthy circulation and blood flow throughout your body, including your skin. If you’re exercising outdoors, though, remember to wear a sunscreen on your face that protects against UVA and UVB rays, or a moisturizer with sunscreen protection.

24. Grill salmon brushed with olive oil and sprinkled with toasted, crushed walnuts. There, you’ve just gotten a skin-healthy dose of poly- and monounsaturated fats, particularly omega-3 fatty acids, which studies suggest may affect the amount of sun and aging damage your skin experiences. By extension, make sure olive oil is the primary source of fat in your cooking each and every day, and try to have salmon twice a week or more.

25. Brew a pot of tea, chill, then store in the fridge and drink throughout the day. Tea, as you probably know, is a great source of antioxidants, molecules that fight the free-radical damage caused by sun exposure and cigarette smoking. One Arizona study, for instance, found that the more tea people drank (particularly tea with lemon) the less likely they were to develop squamous cell skin cancer.

26. Switch moisturizers every time the seasons change. Your skin needs more moisture in the winter than in the summer. So the same day you bring those sweaters down from the attic for the winter, buy a heavier moisturizer. When you trade in the sweaters for shorts, switch to a lighter one.

27. Here’s one for men: Recognize that skin-preserving products like cleansers and moisturizers aren’t just for women. Men need skin care just as much as their wives and sisters. To prevent wrinkles and skin cancer, use a moisturizer containing a sunscreen with an SPF of at least 15 daily. Also use a gentle exfoliant weekly and a nighttime moisturizer that contains alpha-hydroxy acids to encourage skin regeneration.

28. Prepare a homemade oat scrub and use on your face every other day. Oats moisturize and exfoliate your skin at the same time. Grind enough rolled oats in a food processor or coffee grinder to fill 1/2 cup. Combine with 1/3 cup ground sunflower seeds, 1/2 teaspoon peppermint leaves, and 4 tablespoons almond meal. Mix 2 teaspoons with a small amount of heavy cream. Scrub your face and neck with the mixture, then rinse thoroughly with cool water.

29. Add a teaspoon of grapeseed oil to your toner. The oil acts as an anti-aging serum by helping your skin cells repair and rejuvenate themselves, suggests Gina Michele Bisignano, a model and beauty expert in Los Angeles.

30. Avoid these three skin destroyers: Smoking, tanning salons, and sunbathing. All three will age your skin prematurely, many doctors agree.

31. For double protection, apply a cream containing vitamin C to your face over your sunblock. The cream helps prevent facial skin damage, dehydration, and wrinkles, says Galvez. Also try creams containing vitamin E or beta-carotene.

32. Use a spritzer with rose, sandalwood, or bergamot essential oils mixed with water. These oils are great for hydrating the skin, says Melinda Minton, spa consultant and health and beauty expert in Fort Collins, Colorado. To create an herbal spritzer, mix a few drops of essential oil with water in a small spray bottle and spritz on your face whenever your skin needs a little boost. Your skin is more pliable when it’s hydrated, so a spray helps stave off frown lines and general movement wrinkles. The hydrator also keeps pollutants out and keeps your skin’s natural lubricants in. An added bonus: Your makeup will stay on longer and look more natural.

33. Clean your face and neck with a natural cold cream and follow with a rosewater and glycerin rinse twice a day to remove skin-damaging pollutants.

34. Keep your hands off your face! Because your hands touch so many surfaces, they are a magnet for dirt and germs. Rub your eyes, stroke your chin, cup your cheek, and you’ve transferred everything on your hands to your face. As an extension of this, use headphones or a headset when talking on the phone. This, too, keeps hands and germs away from your face.

35. Stop with one glass of wine or one alcoholic drink. Overdoing it enlarges the blood vessels near the surface of your facial skin.

36. De-shine your face throughout the day by periodically dabbing on loose powder to blot excess oil. Don’t use pressed powder, which actually contains oil as an ingredient.

37. Never, ever rub your eyes — apply compresses instead. The skin on your face is extremely delicate, especially under your eyes. So use a very light touch on your face at all times, says Dianne M. Daniels, image consultant and color analyst at Image & Color Services in Norwich, Connecticut. If your eyes itch, apply a cold compress or washcloth to the area, or try a cotton pad moistened with toner or witch hazel.

38. Use a single family of skin-care products. If you buy and use lots of different skin-care products, there’s a good chance some contain the same ingredients, thus making them redundant, says Cara DeCenso, an aesthetician at Ajune in Manhattan. And some brands just aren’t very compatible with others, though you’d have no way of knowing that until you already paid for and opened them. You’ll get much better results if you use products that are designed and formulated to work together, such as Clinique, Mary Kay, Albolene, or Neutrogena. You may have to shell out a little more cash, but experts agree you’ll get better results.

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  排卵期(高温期)身体特点:体温逐渐上升、食欲渐增、营养吸收好。减肥计划:此时期是排卵期与黄体前期的双重时期,虽然代谢快,但吸收也快,效果会比白金期慢一些。因此要减肥的姐妹们,一定要注意此时的饮食习惯,搭配运动最好,以少食多餐的方法来控制食欲。此时期仍是继续减重的 好时 期,巩固减肥效果最重要。



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Believe, Faith

I blog about Life few weeks ago, cause since my dad's surgery, i had been thinking alot, alot, alot about this issue.

According to the bible, our life expectancy is 70-80 years, i'm 20+ this year, means i have live more than one quarter of my life, so i left with probably 50-60 years life, or if Jesus came back before this, or i finish my work on Earth and God wants me to go back to Him, then probably the duration will be shorter. So what had i done in the past 20+ years?? Growing up, going to school, finish primary then secondary school, then proceed to medical school, finish theory years, then clinical years and now that had reach the end of my tertiary study. One last final professional exam and i'll start the new chapter of my life.

Relationship wise, i have awesome family, awesome church members, many people who loves me. My parents had witness my grown up since i'm young, they love me, educate me, provide me all my needs, giving me money to spend and praying for my future so i can have a good life. My boyfriend, Nick, whom i met more than 2 years ago when i first came to Seremban continue my clinical school training, he had shown me unlimited loves, he loves me take care of me and show me the meaning of living a higher standard of life. He teach me how to dress nicely, encourage me and give me the best thing he can give. We gone through many circumstances together, praying together for difficult situation, helping each other pass through the bad days....Ya, I really thanks God for putting him in my life, and our 2 years anniversary is in few days time.

Spiritually, i used to be an active church member, i grown up in church, go church every Sunday since young, when i'm young, i go Sunday school, or in my church we call it Children service. Then i went to Youth service, serve as leader until i enrol in IMU, which i left my hometown and start my study in KL, then Seremban. I love God, i know God exist, i know whenever i'm in difficult situation, i can always cry out to God and He is always there for me. I believe in Heaven and Hell, i believe in End of the World, i believe that Jesus is my saviour and i believe in Eternity.
But, few years down the road, although i still planted in church, i still attend church, and even serve in church, help in church ministry, i know my faith had reduce, yeah, in my deep instinct, i believe God, but the way i carry out my life, it's just a different story. I'm portray as a Christian that go church every week in front of everyone, but deep in my heart, i always know this is Not enough. This is NOT the purpose of my life. I didn't not read bible properly as i should, i didn't pray as much as i should, i read bible for a short while or whenever i felt guilty for not reading for very long. I pray to God when i'm facing difficult situation. I did not preach gospel to my friends, and worst still, i sin against God by telling lies, playing tricks on people, being arrogant, being selfish and talking bad about others. Yeah this show how bad i m as the creator of God and God's children.

I work in hospital, i witness life and death all the time, i learn about many many disease, i learn about mortality and morbidity, i know in which condition, we may lose a patient if we don't act immediately. I was posted in delivery suite and witness as well as deliver baby, the new life. I was expose to many ethical n professionalism talks, which talk about abortion, euthanasia, announcing brain death, organ donation, prescribing medications with serious side effects, etc. I was posted in a Cancer institute, learning about how to deal with people who reach end of life, learning about pain relief, chemotherapy, radiotherapy. But i didn't learn about how should i live, and what's my future will be like?

We all know, one day we will die, one day we will no longer be this young and we will no longer have the luxury of living or do whatever we like. This day will come, like it or not. On the day when i heard about my dad's condition, and when i know that my dad will be going through a major operation, i was terrified. I was in Batu Pahat during that time, my dad is in Ipoh. One north, one south. I know i could not get back on time to be with my dad throughout the operation. I went back 2 days after my dad's operation, my dear boyfriend Nick fetch me back to Ipoh. And during my stay in the hospital, my dad needs to undergo the second operation, i was there waiting outside the operation room, then staying in High Dependency Unit with my dad, staying up the whole night witnessing many many other ill patient in the room.

During that time, i really thankful that i have God. Because God, i have peace, i was not so chaotic as i used to be, i had seen how strong is my mum in coping with this situation, she's really a very very good example for me.

Then my dad pass through both operation uneventfully, everything is fine, just he need to rest at home for about one month before going back to work. Now he had gone back to work, but because need to drive long distance to work, my mum drive him to his workplace everyday. I always wonder how can my mum be so strong and so inspiring, i know she believe in God and all her strength come from God. I realize how wonderful is my God and how lucky m i being a christian.
On top of all these, because during these period, i started to ponder, why i exist in this world? I always know there is eternity, so i was thinking, how long is eternity? What is eternity? And what kind of life will i have in eternity. Then, i read through the book of Revelation in bible, Rev 4:11 says we all are the creator of God, and our God deserve all the glory and honour. Then i continue my life for one month, then this testimony was shared, read here, Chinese version i dono online got or not, but i got the soft copy, so i post on my blog here.

It's about a Korean pastor being brought to heaven and hell. This is NOT just a story which created to scare people, it's a true story, it very very real, i believe in it, because in my opinion, there is no one can write out such real story if it's not a real experience. People, Heaven and Hell is very very true. I fear God, i want to be the one that have house in Heaven.

Read the following from an online article, post here to share with everyone...

Who is God? God simply IS. And... He is a rewarder of those who diligently seek Him. You will find Him in the pages of the Bible. Continue to read His Word and pray to Him and have fellowship with like-minded believers.

To come to Him, pray with me, with your whole heart....

"Father in heaven, I am a sinner. I was born into a fallen world that is at war with you. I have been at war with you. I have sinned against you Heavenly Father, and am no longer worthy to be called your child. Yet, as an act of faith - not in anything good in me, but in the goodness that is in Jesus Christ alone - I confess my sin.
I turn from the false gods of this world and I will serve you alone, as revealed in your Holy Word, The Bible. Cleanse me of my past. Wash me clean from the sin and pollution of my poor choices. Deliver me from the power of the evil one, and set my feet on the firm path of salvation. I confess my sins.... (name the one's the Lord brings to your heart) and I ask to be forgiven once and for all for them.
I receive the righteousness of Jesus Christ, and clothe myself in it by faith in Him. I receive the gift of salvation and the responsibility to walk uprightly in the power of your spirit. No longer will I pursue the pulls of the flesh. Fill me now with your Holy Spirit. Create a new heart in me. Former things are passed away, and I am now made new! Thank you Holy Father! Thank you Jesus! I will follow you forever, and ever, in Jesus' name, amen."
Congratulations on becoming a Christian!! You are now on the road to Salvation. It will not be easy, but you are heading in the right direction. There is a place of rest, and there is work to be done, but now you are not alone! "I will never leave you nor forsake you," says Jesus. "I can do ALL things through Jesus Christ who strengthens me," says the apostle Paul... and now YOU can too!

Believe in Christ, lead a righteous life, God love you, i love you guys too.

Till then.

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Brain Foods

Alright I know I pass the age of child (defined by 18 years old or less), but I really like this articles, especially with the explanation on how those food act to make a kids smarter! And it definitely helps for students who wants a healthy diet to become smarter! =)  

Top 10 Brain Foods for Children


Certain "brain foods" may help boost a child's brain growth -- plus improve brain function, memory, and concentration.
In fact, the brain is a very hungry organ -- the first of the body's organs to absorb nutrients from the food we eat, explains Bethany Thayer, MS, RD, a Detroit nutritionist and spokeswoman for the American Dietetic Association (ADA). "Give the body junk food, and the brain is certainly going to suffer," she tells WebMD.

1. Brain Food: Salmon

Fatty fish, like salmon, is an excellent source of the omega-3 fatty acids DHA and EPA -- both essential for brain growth and function, says Andrea Giancoli, MPH, RD, a Los Angeles nutritionist and ADA spokeswoman. In fact, recent research has also shown that people who get more of these fatty acids in their diet have sharper minds and do better at mental skills tests.

Eat more salmon: Instead of tuna sandwiches, make salmon salad for sandwiches -- canned salmon mixed with reduced-fat mayo or nonfat plain yogurt, raisins, chopped celery, and carrots (plus a little Dijon mustard if your child likes the taste). Serve on whole-grain bread -- which is also a brain food.

2. Brain Food: Eggs

Eggs are well known as a great protein source -- but the egg yolks are also packed with choline, which helps memory development.
Eat more eggs: Send your child off to school with a homemade grab-and-go breakfast egg burrito. Try breakfast for dinner one night a week -- scrambled eggs and toast. Make your own egg McMuffin at home: Just put a poached egg on top of a toasted English muffin topped with a slice of low-fat cheese.

3. Brain Food: Peanut Butter

"Peanuts and peanut butter are a good source of vitamin E, a potent antioxidant that protects nervous membranes -- plus thiamin to help the brain and nervous system use glucose for energy," says Giancoli.
Eat more peanut butter: For a twist on an old favorite, make a peanut butter and banana sandwich. Dip apple slices in peanut butter. Or top off your favorite salad with a handful of peanuts.

4. Brain Food: Whole Grains

The brain needs a constant supply of glucose -- and whole grains provide that in spades. The fiber helps regulate the release of glucose into the body, Giancoli explains. "Whole grains also have B vitamins, which nourish a healthy nervous system."
Eat more whole grains: It's easy to find more whole-grain cereals these days (make sure a whole grain is the first ingredient listed). But also think outside the box -- and try whole wheat couscous for dinner with cranberries or low-fat popcorn for a fun snack, she suggests.

5. Brain Food: Oats/Oatmeal

Oats are one of the most familiar hot cereals for kids and a very nutritious "grain for the brain," says Sarah Krieger, MPH, RD, LD/N, a St. Petersburg, Fla., consultant and ADA spokeswoman. "Oats provide excellent energy or fuel for the brain that kids need first thing in the morning." Loaded with fiber, oats keep a child's brain fed all morning at school. Oats also are good sources of vitamin E, B vitamins, potassium, and zinc -- which make our bodies and brains function at full capacity.
Eat more oats: Top hot oatmeal with pretty much anything -- applesauce and cinnamon, dried fruit and soy milk, sliced almonds and a drizzle of honey, fresh banana and a dash of nutmeg with skim milk, Krieger suggests.

6. Brain Food: Berries

Strawberries, cherries, blueberries, blackberries. "In general, the more intense the color, the more nutrition in the berries," Krieger says. Berries boast high levels of antioxidants, especially vitamin C, which may help prevent cancer. Studies have shown improved memory with the extracts of blueberries and strawberries. "But eat the real thing to get a more nutritious package," Krieger says. "The seeds from berries are also a good source of omega-3 fats.”
Eat more berries: Add berries to veggies that may need a flavor boost -- like sliced sweet cherries with broccoli or strawberries with green beans. Toss berries into a green salad. Add chopped berries to a jar of salsa for an excellent flavor surprise. When fresh berries may not be available, look for frozen unsweetened berries.

7. Brain Food: Beans

Beans are special because they have energy from protein and complex carbs -- and fiber -- plus lots of vitamins and minerals, Krieger says. "These are an excellent brain food since they keep a child's energy and thinking level at peak all afternoon if they enjoy them with lunch." Kidney and pinto beans contain more omega-3 fatty acids than other beans -- specifically ALA, another of the omega-3s important for brain growth and function, says Krieger.
Eat more beans: Sprinkle beans over a salad and top with salsa. Mash vegetarian beans and spread on a tortilla. Mash or fill a pita pocket with beans -- and add shredded lettuce and low-fat cheese. Add beans to spaghetti sauce and salsa. Infants love mashed beans with applesauce!

8. Brain Food: Colorful Veggies

Tomatoes, sweet potatoes, pumpkin, carrots, spinach -- vegetables with rich, deep color are the best sources of antioxidants that keep brain cells strong and healthy, Thayer says.
Eat more veggies: Try sweet potato fries. Cut up in wedges or sticks. Spray them with vegetable oil cooking spray and then bake them in the oven (400 degrees, 20 minutes or until they start to brown).
Baby carrots and tiny tomatoes fit nicely into lunch bags. Kids love spinach salads with lots of stuff in them -- like strawberries, mandarin oranges, sliced almonds. Another trick: Sneak all sorts of chopped veggies into spaghetti sauce, soups, and stews.

9. Brain Food: Milk & Yogurt

Dairy foods are packed with protein and B vitamins -- essential for growth of brain tissue, neurotransmitters, and enzymes. "Milk and yogurt also provide a bigger punch with both protein and carbohydrates -- the preferred source of energy for the brain," Thayer says. Recent research suggests that children and teens need 10 times more than the recommended dose of vitamin D -- a vitamin that benefits the neuromuscular system and the overall life cycle of human cells.
Eat more dairy: Low-fat milk over cereal and calcium- and vitamin D-fortified juices are easy ways to get these essential nutrients. Cheese sticks are great snacks.

10. Brain Food: Lean Beef (or Meat Alternative)

Iron is an essential mineral that helps kids stay energized and concentrate at school. Lean beef is one of the best absorbed sources of iron. In fact, just 1 ounce per day has been shown to help the body absorb iron from other sources. Beef also contains zinc, which helps with memory.
For vegetarians, black bean and soy burgers are great iron-rich meatless options. Beans are an important source of nonheme iron -- a type of iron that needs vitamin C to be absorbed. Eat tomatoes, red bell pepper, orange juice, strawberries, and other "Cs" with beans to get the most iron.
Eat more iron: For dinner, grill kebobs with beef chunks and veggies. Or stir-fry a bit of beef with kids' favorite veggies. Grill black bean or soy burgers, then top with salsa or a tomato slice. Or, chow down on a spinach salad (with mandarin oranges and strawberries for vitamin C).

So that's why Chinese parents always tell their kid, eat more fish and you’ll be smarted.  Eat more eggs and drink more milk for a better growth…

To become smarter, now we know what to eat.......

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How to stay calm

Defuse Stress for a More Enjoyable Day

Some days it seems as if life throws you stress left, right, up, and down. It can drain your energy, destroy your good mood, and challenge your outlook. Those are the obvious mental repercussions.

But science has shown that stress is not merely a metaphysical thing. We have discovered that stress causes your body to release hormones that raise blood pressure, speed up your heart and breathing, halt digestion, cause a surge in blood sugar, and more. When stress is ongoing — such as the stress caused by money problems, bad relationships, or an overburdensome job — this constant physical reaction can significantly raise your risk of colds, diabetes, heart disease, back troubles, and almost every other major health concern. Indeed, stress is emerging as one of the principal contributors to poor health in modern countries.

There’s more. On a daily basis, stress often leads to unhealthy habits. A really bad day pushes you to the nearest doughnut or ice-cream store. It saps your willingness to exercise or eat well or have fun. It causes you to tune out the world, to sit in front of the television and ignore your relationships.

And yet stress can be relatively easy to manage. All it takes is a mental commitment to it — and an open mind. Old-fashioned thinkers scoff at things like deep breathing, positive thinking, and guided imagery. Some are also put off by the openness and public display of emotions involved in some stress-relief methods. But these are scientifically proven to work, doctors endorse and recommend them, and the benefits are fast and real. 

These proven approaches to stress management work. Give several a try. 25 ways to calm down fast

1. Embrace the number one truth about stress: Only you create it. Embracing the fact that stress is your reaction to external stimuli — and not the stimuli themselves — is half the battle toward managing it. You can’t change a crazy world. But you can learn to handle it with humor, humility, and hope. Not coincidentally, virtually every stress-relief method that follows is about how to improve your reaction to external factors.
2. Give your partner a hug every day before work. It’s so simple, yet so often overlooked when you’re trying to make your lunch, find your shoes and keys, and get on the highway before rush-hour gridlock. Research from the University of North Carolina at Chapel Hill found that the few seconds it takes to hug your partner can help you remain calm as chaos unfolds around you.
3. Buy yourself flowers once a week and display them prominently on your desk. Women who sat near a bouquet of flowers were more relaxed during a typing assignment than women who didn’t have flowers, according to a Kansas State University study of 90 women.
4. Take a deep breath and then try to see yourself in someone else’s shoes. As for your dimwit boss and others who seem to try to annoy you, know that they are probably experiencing just as much inner turmoil as they are creating around them, says Jay Winner, M.D., a family physician, stress-management teacher in Santa Barbara, California, and author of Stress Management Made Simple: Effective Ways to Beat Stress for Better Health. “When people are rude, they are usually suffering in one way or another,” says Dr. Winner.
5. Use the otherwise stressful time of waiting in line as a chance to relax. When you make a split decision about which line of cars to pull behind at a tollbooth or which line of carts to stand behind at the grocery store, chances are some other line will move more quickly. In the worst-case scenario, one of the customers in front of you needs not one, but two price checks — and then comes up short on cash and must void out some of the items the clerk just rang up. Rather than sending your stress hormones into the stratosphere as you steam over your bad luck, think about how busy you usually are and recognize the time — in reality, usually just a few minutes — as a gift in which you can just relax, says Dr. Winner. “As you wait, think about things in life for which you are grateful, meditate on your breath, talk to one of the other customers, or look at a magazine.”
6. Develop a ritual in the morning that focuses on calmness, beauty, people who support you, or anything that helps you feel a sense of peace. You might, for example, spend a few moments reminding yourself of your blessings. Joan Lang, M.D., chair of the department of psychiatry at Saint Louis University School of Medicine, says she finds daily balance each morning by making a mental note to do something spiritual, something nurturing for herself and for someone else, and something physical. Your ritual might involve sitting outside (weather permitting), taking in your surroundings, and appreciating the sounds of the birds and the sights of sun glistening off the leaves and grass. If you can’t sit outdoors, go to a room in your home that you find calming. Settle down, take a few deep breaths, and call to mind three people or things that make your life worth living. As your inner gratitude builds, pledge to commit one small act during the day that will help someone else — either someone you know or a perfect stranger — experience this same inner gratitude.
7. Twice a day, breathe deeply for three to five minutes. As you breathe, focus your mind on your breath and push all other distracting thoughts from your consciousness, suggests Rocco Lo Bosco, a massage therapist, yoga instructor, and author of Buddha Wept.
8. Walk the stress off. Stress hormones prepare your body for a physical response. A healthy way to respond to a rush of stress, then, is to get physical. Go for a brisk 15-minute walk and burn off your nervous energy. Use the time to think through the issue and return to a positive, peaceful frame of mind.
9. When you get out of bed in the morning, spend a few minutes consciously sensing your body from toes to head. Focus on the feet first. Notice how they feel from the inside out and mentally relax them. Then move upward to your ankles, then to your knees, on up your legs to your torso, chest, upper back, neck, head, and face. As you get used to the technique, you can bring your awareness inside your body and focus on relaxing each body part whenever you start to feel stressed, suggests Lo Bosco.
10. Count your blessings once a day. Once every day, say to yourself (or to someone else): “I feel lucky to have —— in my life” or “I feel privileged to have ——” Fill in the blanks with the names of family or friends, or with other positives, such as good health or a good career, suggests Dr. Winner.
11. When you’re ready to rip out your hair, phone a friend. People who have strong social ties live longer. A diversionary conversation with a close romantic partner, friend, or family member helps prevent stress hormones from triggering high blood pressure and other health complications.
12. Don’t take the bait. If you really wanted to, you could spend your entire life angry at the world — at the rude salesclerks, the bad bosses, the crazy drivers, the lousy politicians, the unfair prices for a good piece of salmon. Happy, low-stress people choose not to get angry, even when the opportunity is dangled right in front of them. Practice this. The next time someone does something that could — maybe even should — anger you, smile instead and say to yourself, “I’m not going to take the bait.”
13. Don’t respond to anger with anger. Confrontations tend to escalate. Next time you suddenly find yourself on the receiving end of aggression, don’t automatically respond with the same. Take a breath, pause, then respond calmly and honestly, without undue defensiveness. If the other person won’t engage constructively or is being irrational, then smile and excuse yourself, with the message that you’ll be happy to discuss the issue when the person regains his composure or reason.
14. Carry around a lucky “rabbit’s foot” that helps you feel calm. Your “rabbit’s foot” might come in the form of a photograph of your grandchildren, a favorite poem, or a Bible verse. Carry it around and focus on it whenever you need to relax, suggests Scott Sheperd, Ph.D., author of Who’s In Charge? Attacking the Stress Myth.
15. Every night before bed, take five minutes to look over your day. Instead of asking yourself, “How did my day go?” ask “How did I handle my day, and how does that compare with six months ago?” Focusing on what you can control — your response to stress — will help you feel more in control.
16. Decompress with a single alcoholic drink at the end of the day. Not only will it help prevent heart disease — one of the side effects of stress — but it will also disable your psychological inhibitions. “When we let our guard down a bit, we can ventilate some of our emotions and feelings that we would otherwise harbor within us,” says James Campbell Quick, M.D., a distinguished professor at the University of Texas at Arlington. Just be sure to stop at one drink.
17. Designate one person to whom you can vent your frustrations. Complaining widely about your work or family frustrations is not a healthy hobby to have — not only does it keep you in a negative frame of mind, but it’s not very good for your professional or personal relationships either. The solution: Designate one trustworthy friend or family member to be your confidant. Someone who is discreet and knows just to listen and not to attempt to solve all your problems. Use that person to listen as you openly voice your stresses and how they are affecting you. Then, to the rest of the world, present yourself as positive and in control. Admit to stress, but don’t detail it. You’ll be amazed at how acting that way can make it a reality!
18. If exercise isn’t helping to lower your stress level, switch from a repetitive type of exercise to a type that engages your mind. “Sometimes workouts are not effective at reducing stress because we use the time to think about all the stressful things we have going on,” explains Larina Kase, Psy.D., president of Performance and Success Coaching and a psychologist at the Center for Treatment and Study of Anxiety at the University of Pennsylvania. Step aerobics, very active spinning classes (where you change positions a lot), and circuit training or interval training (where you alternate different activities) prevent your mind from drifting, providing the mental break you need. A good option at home is dancing. Play your favorite music, and really get into it. Involve your whole family to benefit one and all, and add a great “bonding” experience into the bargain.
19. Go somewhere blue or green. Cool colors, such as light blues and greens, help people to relax, feel calm, and relieve stress, says Dr. Kase. When you’re at the end of your wits, sit in a room where you can surround yourself with cool colors or find a bench in a garden. Having lush green plants in your home or office can provide similar color-related benefits.
20. Take on just one new activity at a time. When you try to master too many new activities at once, you can easily feel overwhelmed, explains Edward J. Cumella, Ph.D., a licensed psychologist and director of research and education at the Remuda Ranch Treatment Centers in Wickenburg, Arizona. “Both at work and at home, take on new commitments with care,” he says. “When your job is pushing the envelope, don’t do more at home. Don’t buy a new house and simultaneously take on higher car payments. When your home life is stressful and changing, don’t quit your job or change careers!”
21. Schedule six to eight hours of free time each week. Use the time to daydream, read a novel, take a nap, see a movie, or generally relax in whatever way feels best to you. This is your time. Guard it as closely as you do your PIN code for the ATM.
22. Have a really good cry. By crying tears you were holding in, you can eliminate depression, make it easier to think clearly, heal old pain and hurt, and achieve a sense of inner peace, says Southern California psychotherapist Tina Tessina, Ph.D., author of It Ends With You: Grow Up and Out of Dysfunction. Plus, she says, studies find that crying boosts the immune system and reduces levels of stress hormones.
23. When you’re stressed or tired and someone wants more of you than you can give, tell him you only have a few minutes to talk or that you are tired and not able to really listen right then. Believe it or not, he will trust you more because you are honest and you will not be taking on more issues than you can tackle, says Dr. Kase.
24. Carry a small notebook with you everywhere. This is your “worry” journal. When you feel stressed, whip it out and scribble down everything on your mind at that minute. Close the journal. Close your eyes. Take 10 deep breaths. Now open the journal and read what you’ve written. You’ll find your worries are not nearly as stressful as you thought now that you’ve gotten them out of your head and onto the page.
25. Find your own credo, or words to live by. It could be something as simple as the Serenity Prayer, “God grant me the serenity to accept the things I cannot change … ” or as complex as the Rudyard Kipling poem “If,” one of our favorites.

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