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How to reduce abdominal obesity? 18 healthy tips

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  1. Keep well-hydrate ∴ carry water everywhere you
  2. Never skip breakfast
  3. Color your plate
  4. Eat well and don’t starve yourself (this is counter-productive)
  5. Eat more fat burning foods, such as brown rice, whole grains, vegetables, natural fruits, skim milk, lean poultry or meat, seafood, and egg whites.
  6. Drink a glass of water before you eat, this is because people tend to eat more when they are thirsty
  7. Eat 5 small meals a day
  8. Eat slowly because it takes a few minutes for your tummy to realize it’s full
  9. No fast food!
  10. No soda!
  11. A once-in-a-while small treat is ok
  12. Do exercises in moderation: swimming, brisk walking
  13. Dance
  14. Have a specific goal in mind for losing abdominal fat, write it down and repeat it: it’s our new mantra.
  15. Ignore the hype when it comes to commercial products e.g. a special diet plan, a pill, or a piece of workout equipment.
  16. Maintain a good posture. Suck your tummy in, put your shoulder back, keep your head up, and, with this good posture, you’ll look (and even feel) much fitter.
  17. While shopping, read the labels / food ingredients
  18. minimize stress

Meat substitutes that I hope to eat more instead of meat:

  • mushrooms

  • tempeh

  • tofu

  • lentils & beans: black bean

  • chickpeas

  • quinoa

2015021

Written by blueroselady

May 23, 2015 at 5:15 am

How to live a healthy life? 17 simple tested tips

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1. Rest well. Sleep 6-8 hours daily.

2. Live a life of integrity, so that you can sleep well at night.

3. Master the art of how to stop worrying, so that you can sleep well at night.
Many years ago, I found the simple tips by Dale Carnegie help.
I have added more tips to my arsenal,
and will share about it more.

4. Know when & how to say NO to unnecessary activities / requests.

5. Remember “Those who mind don’t matter, those who matter don’t mind.
Beware of culture-driven narcissism.

6. Remember “sticks and stones may break my bones, but words will never hurt me
Example:
When my good friend L was serving in Students’ Union, she gave her best to serve the students as an act of gratitude.
L was from a relatively poor family but fortunately she received full scholarhsip and some living allowance, so she was highly motivated to give back to other fellow students.
Sadly, her predecessor (in Students’ Union) scolded her ‘lackey’ / ‘running dog’.
Later she realized that her predecessor was just a man who was hungry for power, loved to drink excessive alcohol, and did not care of others.
No need to care about his word.
I personally found L an inspiring leader.
She was willing to help her subordinates much more beyond what her predecessor did.

7. Pray to say your gratitude and aspirations / hope.

8. Forgive.
The most forgiving person I have ever known: Jesus.
When you want to forgive someone (but still feel the hurt inside), remember Jesus.

9. Harbor no intention to harm others.
害人之心不可有,防人之心不可无.
If you have been erred, the best revenge is success.

10. Eat more vegetables and fruit; eat less red meat.
Tips:
cook rice with some healthier choices e.g.
sweet potatoes
carrot
pumpkin

11. Eat home cooked food.
Honestly, cooking can consume a lot of time.
On Vesak Day of 2013, I spent my time from 10am – 4 pm going to shop for groceries, washing, peeling, cutting, and cooking.
Yes, I do take a time out for brunch, feeding and bathing my child.
But, it consumed 25% of my time.
My strategy to cope:
do not cook on continuous days,
if possible cook on alternate days.

12. Try your best to pass motion daily.
When the diaper of my first son was wet,
it was more difficult for him to relax and pass motion, regardless that I train him to pass motion.
That is why he loved to pass motion after I just changed his diaper.

13. Stroll / walk, breathe in fresh air @ park / natural reserves / gardens / beaches. Nature heals!
If you have a dog, you can walk your dog.

14. Reframe your perspectives of doing house chores as a form of exercises.

15. While you pursue the tangible, cherish the intangible.
At the end of the day, it is the intangible (love, happiness, health, harmony / peace) that matters.
However,
to have the intangible,
one must have the tangible : money (e.g. to travel / to learn / to buy), achievements (e.g. degree, career promotion, sales record), materials (e.g. nutritious food, warm clothings, safe home / luxurious bungalow).
Solution?
1. Prioritize.
2. Practice the art of balancing.

16. Write to yourself.
Read
http://goinswriter.com/wp-content/uploads/2011/12/The-Writers-Manifesto.pdf
Keep a diary / journal.
Reflect.
This helps to prioritize.

17. Create for yourself & share it to others.
My simple definition of “create” include
think of ideas.
write your ideas down.
do it (e.g. experiments / cooking / dance).
design products.
photograph your creation.
make audios of your ideas & creations (e.g. if your idea is in the form of song / poem / speech).
make videos of your ideas & creations.
make presentations (using e.g. powerpoint).
invent / innovate business ideas / business models.
the list goes on

and most importantly
share them to the world with your greatest LOVE!
Honestly, the act of creating makes me so happy.

If you find my writings are useful to you, please donate to me by clicking here.

Written by blueroselady

June 15, 2013 at 3:03 pm

How to age healthily? 14 nutritious & delicious tips that are less commonly applied

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Growing up and growing old is inevitable.
Now, the question is: how can we age happily, healthily, and graciously?
Here are tips that are related (and semi-related) to food – one of the most basic need of human beings according to the Maslow’s hierarchy of needs.

1. Do not let negative stereotypes hold you back.
Believe that you can be healthy and independent.
Have a strong faith that you can contribute values to society and enjoy lives (e.g. travel the world, do exciting activities such as skydiving).
A positive attitude is essential to keep your appetite well.

2. Be aware that the speed / rate we age varies depend on genetics, environmental influences (e.g. pollutants), and lifestyles (including diet, exercise).
In Singapore, the average life span is 81 years old as of 2013.

3. Be physically self-sufficient, so that you can cook for yourself (home-cooked food is always the best!), you can have fun independently.

4. Be financially self-sufficient, so that you can afford to buy nutritious healthy food.
Never ever be financially dependent on progenies / children / nephews / nieces.
Raising children != investing.
Story A:
A good friend of mine K helped to arrange for an elderly care for his divorced uncle.
The old man’s sons refused to take care of him, fortunately he still has a filial nephew.
But how many people like K are out there?
Story B:
A middle age woman whom I know well kindly shared with me that although our world promotes filial piety and even children story books strongly encourage children to love their parents regardless of the economic capabilities of their parents, people can still be affected financially.
Elderly parents who are financially independent can be more likable / gain more respects because they do not have to give additional financial burden to their adult children who have to raise young family.

5. Be emotionally self-sufficient.
You will no longer need daily companions of your children when they go to study / work.
If they visit you daily, it is good.
If they are too busy to visit you, you can pray for their well-beings and success, you can call them using telephones, Skype, KakaoTalk, etc.
The elderly can also seek friends of similar interests / do activities that they have longed for doing.

6. To prevent osteoporosis and fractures, increase intake of Calcium, vitamin D, protein, and do weight-bearing exercises e.g. hiking, dancing.

7. To obtain sufficient vitamin D, spend 10 min under the sun daily or consume oily fish.

8. Eat smaller portion s-l-o-w-l-y but more often.
Enjoy your meal.
Live to eat,
savor every bite and sip.

9. Eat colorfully!
Fruit and vegetables of different colors provide different vitamins and minerals.

10. Eat diversely.
Travel the world through your taste buds.
Consider having each of these per day in a period of 1 week / 10 days / 2 weeks:
Korean food,
Japanese food,
Sichuan food,
Cantonese food,
Vietnamese food,
Peranakan food,
Indian food,
Italian food,
French food,
… and the list goes on.

11. Eat whole grains (e.g. brown rice).
If it is too hard for you, consider the followings:
Cut food into small piece / ground the meat.
Eat softer / mashed / pureed food, just like how babies eat!
Try juices & pureed fruits.

12. Select fats wisely.
Olive oil, sunflower oil, avocado are better sources of fat.
Avoid trans fat that are high in content in fried food, bakery, cakes.
Reduce butter, full cream milk, coconut milk as they have saturated fat.

13. Keep hydrated.
Ensure that you urinate 10-12x within 24 hours.
If not, it means that you do not drink enough.
Apple juice-like of urine color indicates dehydration.

14. As one ages, one will lose teeth and lose senses in taste buds.
Chewing meat to enjoy the taste only is insufficient to obtain protein, you must eat the meat.

If you find my writings are useful to you, please donate to me by clicking here.

Written by blueroselady

April 18, 2013 at 7:32 am

ancient Chinese ways to improve our wellbeing: physical, mental and spiritual health

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An ounce of PREVENTION is better than a pound of CURE.
Choose vegetables.
AVOID too much RAW and COLD food.
Do not overdose on RICH foods e.g.

What are pleghm and damp forming food? They are rich food.
1. dairy produce: milk, butter, cheese, cream.
2. fatty meat, fried foods.
3. sugar, sweeteners.
4. excess wheat (breads, pasta)
5. concentrated juices e.g. orange juice, tomato puree.
6. peanuts, bananas.
7. excessive alcohol.
Blueroselady: the list seems to encapsulate most food that I have been consuming until Apr 2012. I must change for my health.

AVOID spoiled food.
Not TOO hot or cold: keep it BALANCEd.

Anger makes QI rise.
Fear makes QI descend.
Worry knots the QI.
Grief and sadness dissolve QI.
Joy slows QI down.

Use TALKing therapy.
Use WRITING therapy.

BALANCE yin and yang in your work and rest.
CONVALESCENCE: the forgotten secret, gradual healing (through rest) after sickness or injury.
Exercice while you work.
SLEEP is the best natural cure.
Exercise can be INTERNAL or EXTERNAL.

Tired all the time? DAMP could be the cause, besides overwork, poor diet, insufficient sleep.
How to protect ourselves from the damp effects?
1. dry ourselves properly: do not go out with wet hair, do not sleep with wet hair.
2. change cloth when sweating.
3. do not sit in damp places.
4. avoid damp forming food (sticky food, pleghm causing food): dairy products, bananas, peanuts, greasy food.

Thank you Angela Hicks.
See also my green old A4 notebook.

Written by blueroselady

May 22, 2012 at 8:31 am

Posted in food, health

Tagged with , , , , , , , ,

How to travel healthily?

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Do you love or have to travel often?

I always love traveling to new destinations where I have never been to, to learn about the local people, places and culture, to savor delicious delicacies, to appreciate the beauty of our mother nature.

However, since our body is not used to the new destinations and hygiene varies from places to places, we can be prone to infections and diseases, such as hepatitis A, hepatitis B, seasonal influenza, typhoid fever, meningococcal disease.

What activities increase the risk of hepatitis B?

  1. travel to countries with high rates of hepatitis B
  2. unprotected sex
  3. tattooing
  4. ear piercing
  5. acupuncture
  6. manicure/pedicure
  7. sharing earrings, toothbrush, razor
  8. invasive medical attention (e.g. injection, IV drip, transfusion, stitching)

How to minimize the risk of hepatitis A?

  1. Minimize cold cuts, fruits, fruit juices, vegetables, salads, undercooked shellfish, iced drinks.
  2. Drink boiled water.
  3. Request for common spoons for shared dishes.

Places with higher risk for typhoid fever:

South Asia, East Asia, Southeast Asia, Africa, Caribbean, Central and South America.

The best thing is to strengthen your immune system. You can also consider getting vaccine.

Written by blueroselady

March 25, 2012 at 4:22 pm

Posted in health, travel

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Tips: to protect gynaecological health

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After giving birth, many women expect to bounce back immediately to their pre-pregnancy weight and shape.
This may not always happen quickly, so be realistic.

Sexually-active women should get themselves tested for high-risk HPV 16 and 18 – associated with cervical cancer.

Quit smoking.

Check out persistent stomach pains.
Could be due to endometriosis issues.

It is normal to find your bladder getting out of control after pregnancy / menopause.
Try exercises e.g. pilates to strengthen and tone inner pelvic muscles.

Written by blueroselady

January 29, 2011 at 4:06 pm

Posted in health

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On life and health insurances

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My priorities on wealth protection
(1) Hospital and surgical (H and S)
(2) Critical illness (CI) + women-related illness
(3) Personal accident
(4) Total permanent disability
(5) death

Hospitalization and Surgical (H and S)plans are term protection plans where there is no cash value. Premiums are not guaranteed to stay level, and are typically adjusted upwards based on five-year age bands. On top of that, the insurer may, due to adverse claims experience, raise premium rates for everyone on the plan at 30 days’ notice.

It is important that we carry out financial review and risk profiling at least 1x a year.

Past performance figures shown are not indicative of future performance.

What is underwriting? You’ll need to make a health declaration to qualify. Any pre-existing conditions will be excluded.

Angioplasty? Angioplasty is the technique of mechanically widening a narrowed or obstructed blood vessel; typically as a result of atherosclerosis. An empty and collapsed balloon on a guide wire, known as a balloon catheter, is passed into the narrowed locations and then inflated to a fixed size using water pressures some 75 to 500 times normal blood pressure (6 to 20 atmospheres). The balloon crushes the fatty deposits, so opening up the blood vessel to improved flow, and the balloon is then collapsed and withdrawn.

Ischaemic?
Ischaemic heart disease
Ischemia is a restriction in blood supply, generally due to factors in the blood vessels, with resultant damage or dysfunction of tissue.
Rather than hypoxia (a more general term denoting a shortage of oxygen, usually a result of lack of oxygen in the air being breathed), ischemia is an absolute or relative shortage of the blood supply to an organ, i.e. a shortage of oxygen, glucose and other blood-borne fuels. A relative shortage means the mismatch of blood supply (oxygen/fuel delivery) and blood request for adequate metabolism of tissue. Ischemia results in tissue damage because of a lack of oxygen and nutrients. Ultimately, this can cause severe damage because of the potential for a build-up of metabolic wastes.

Ischemia can also be described as an inadequate flow of blood to a part of the body, caused by constriction or blockage of the blood vessels supplying it. Ischemia of heart muscle produces angina pectoris.

Neurosis? Neurosis is a class of functional mental disorders involving distress but neither delusions nor hallucinations, whereby behavior is not outside socially acceptable norms.

Jaundice? Jaundice is a yellowish discoloration of the skin, the conjunctival membranes over the sclerae (whites of the eyes), and other mucous membranes caused by hyperbilirubinemia (increased levels of bilirubin in the blood). Jaundice seen in the newborn, known as neonatal jaundice, is common, occurring in almost every newborn as hepatic machinery for the conjugation and excretion of bilirubin does not fully mature until approximately two weeks of age. In extreme cases, a brain-damaging condition known as kernicterus can occur, leading to significant lifelong disability; there are concerns that this condition has been rising in recent years due to inadequate detection and treatment of neonatal hyperbilirubinemia. A Bili light is often the tool used for early treatment, which often consists of exposing the baby to intensive phototherapy. Bilirubin count is lowered through bowel movements and urination so regular and proper feedings are especially important. Jaundice itself is not a disease, but rather a sign of one of many possible underlying pathological processes that occur at some point along the normal physiological pathway of the metabolism of bilirubin.

By-pass surgery? This is a type of heart surgery. It’s sometimes called CABG (“cabbage”). The surgery reroutes, or “bypasses,” blood around clogged arteries to improve blood flow and oxygen to the heart. The arteries that bring blood to the heart muscle (coronary arteries) can become clogged by plaque (a buildup of fat, cholesterol and other substances). This can slow or stop blood flow through the heart’s blood vessels, leading to chest pain or a heart attack. Increasing blood flow to the heart muscle can relieve chest pain and reduce the risk of heart attack. Ref: http://www.americanheart.org

Cysts? Once formed, a cyst could go away on its own or may have to be removed through surgery.

Granulomas? Granuloma is a medical term for a ball-like collection of immune cells which forms when the immune system attempts to wall off substances that it perceives as foreign but is unable to eliminate. Such substances include infectious organisms such as bacteria and fungi as well as other materials such as keratin, suture fragments and vegetable particles.


Vascular malformations
? Vascular malformation is a general term used to refer to blood vessel abnormalities. There are many types, but the most common is arteriovenous malformation (usually congenital).

Haematomas? A hematoma, or haematoma, is a collection of blood outside the blood vessels, generally the result of hemorrhage, or more specifically, internal bleeding. It is commonly called a bruise.

This is from an oncologist:
If one is diagnosed with end-stage cancer, you have the choice (1) not taking any treatment and will die in 6 months, OR (2) take treatment and will die 2 years later, but have the chance to enjoy less symptomps during the initial few months (can be up to 1 year 11 months – because the treatment is suppressing the cancer cells), eventually die when the drug-resistant cancer cells manifest. Which one would we choose?
This also highlights the importance of having financial ability to afford the treatment. Would we want to suffer 6 months or 1/2 months before death? Furthermore, the extension of 1 year 11 months will enable us to do things that we would love to do: spend more time with the loved ones, see the corners of the world we dream of.

K.O. told me that “all insurance plans are good”, my correction “all insurance plans are good for the right people bought at the right time for the right purpose”.

@~@
From the book: insurance for dummies
Residual disability usually means proportionate coverage when we’re unable to work full time (from a back injury to a heart attack), and usually resulting in an income loss of at least 20%.

Make sure that the residual benefit period isn’t limited. If your disability coverage goes to age 65, so should the residual coverage (Many benefits last only 6 months!).

BENEFICIARY: is the person / organization to whom life insurance proceeds are payable at the death of the person insured. It could be a spouse, children, a sibling, or a favorite charity.

OWNER: The owner of a life insurance policy may / may not be the person whose life is insured. The owner is the person / organization who controls the policy, pays the bills, chooses the beneficiary, and so on.
Here are some examples of when the owner would be different from the person insured:
(1) A corporation owner insuring the life of a key scientist whose talents are vital to the company’s survival
(2) A family trst owner insuring an aging parent in order to pay estate taxes due at death.
(3) A parent insuring the life of a child to cover final expenses.

Stay with insurance companies rate A or better by http://www.ambest.com

Written by blueroselady

April 2, 2010 at 3:19 pm

Posted in finance, health

Tagged with , ,

Gratitude exercise: Write & remember affirmations of gratitude

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I am grateful that I am alive.
I appreciate that I have an attitude of gratitude.
I am thankful that I see the blessing on the flip side of the challenging issues.
I appreciate that I love myself through the hard times.

I am grateful that my health is better than yesterday.
I am grateful that my health is better than last week.
I am grateful that my health is better than last month.
I am grateful that my health is better than last year.

I appreciate opportunities to learn different, useful things.
I appreciate that my ability to understand things effortlessly is improving everyday.
I appreciate opportunities to enjoy greenery, sunrise, sunset.

I am thankful for my parents, my husband, my baby.
I am thankful for my siblings.
I am thankful for my friends and acquaintances.
I am thankful for my job and my source of livelihood.

Written by blueroselady

May 20, 2014 at 12:38 pm

Posted in family, lifestyle

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Gratitude exercise: Food that makes you happy

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Since food is one of our essential needs, I ask myself why not enjoy them more and let them make me happy.

On the last Thursday of August 2013, l squeeze a South African orange that tasted so sweet. A previous orange from the same batch tasted sour. In an analogy, l hope that sour relationships in our life turn sweet, when we are patient. Being patient is an art.

On the 2nd Monday of September 2013, I had a lunch with Thai friends. A guy who is returning to his home country praised my hard work, he often saw me also working in the weekends. During the lunch, I also tried stir fried fresh bamboo shoot, they taste crunchy, I like it!

In October 2013, I meet up with a mentor Keith Ferrazi, an Italian American. His surname sounds like Ferrari, the fast driving luxurious car to me. Keith’s main message of never eat alone is like a wake-up call for me. Up until 2011, I signed myself up for a challenging project with a deadline of 2011. I was struggling and stressing, I put extra efforts, energy, sweat, time, and even tears into my project. Since my time was limited, I often chose to eat during off-peak hours (I saved time on queuing and finding a seat), but that also means that I could not find someone to eat with (at weird hours). Gradually, I have learned to be comfortable with eating alone and be happy with myself. This is not necessarily a bad thing, because we have to be independent. However, I sacrificed opportunities to develop my inter-dependent skills by eating alone. Now, it is time to form new relationships, to revitalize old relationships, and to sustain harmonious ongoing relationships.

Free food served in association with conferences / talks. Actually, there is no free lunch, someone else is paying for our food, so I can only be grateful. It often makes me think how to increase the production of healthy food to sufficiently and sustainably feed the fast-growing world population.

Simple, relatively bland homemade / home-cooked food after a day of eating strongly-flavored, mass-produced food, to detox and re-balance our body. I am not totally anti-junk food. It is ok to have the indulgence of e.g. desserts, ice cream, curry, etc, but not for every meal!

Some nights, I cook soup overnight using the slow cooker. Having a (sometimes 2!) bowl(s) of hot soup in the morning really makes me more grateful than ever, especially to Mom & Dad who bought the ingredients for us. Thank you for loving us!

In December 2013, I packed snack to work. My snack includes different kinds of fruit (including Thailand longan, Korean Jeju Mandarin, nectarines from Australia), bread, and KitKat Hazelnut! Sometimes, I got free snacks. Life is awesome.

Written by blueroselady

February 17, 2014 at 9:08 am

Tips from various magazines

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@~@
To reduce commute time:
www.workshifting.com

Personally, commute time can be used for doing other useful stuff.
Relax (when the public transports are not too crowded).
Listen to voice notes of inspirations and ideas.
Read: study materials, news, facebook.
Plan.

@~@
According to Sally Poon (a dietician from Hong Kong Nutrition Association),
food of eating out are high in SALT, FAT & SUGAR,
which increases the risk of obesity, heart disease & hypertension.
Yes, we know all these but many times we choose to satisfy our

Minimize fried food.
Avoid preserved meat, e.g. salami.

For pasta e.g. spaghetti: red sauce (tomato-based) is healthier than white sauce.

@~@
"The more time a person spends on the job, the more conflict there is likely to be between work and family."
Do you agree with this statement?

@~@ Things that I must do:
# live my life to the fullest.
# appreciate what I have.

@~@
Short-listed things that I find interesting to do:
# Learn copywriting. Learn writing to sell a strategic idea.
# read The happiness Project by Gretchen Rubin (since January 2012)
# make DIY flash cards. First picture that I found: polar bear of Churchill, Canada. Remember that the cuddly-looking polar bear (thanks to its shaggy fur) can be dangerous. My friend J was given a polar bear soft toy as the first birthday gift from his man, and his man can be cuddly yet dangerous like polar bear!
# attend a Nobel Prize banquet @ Stockholm (since March 2012).
# eat Vosges Haut-Chocolat (chocolate with unlikely flavors like curry, taleggio, and wasabi), partly because Katrina Markoff is an inspiring entrepreneur!
# FIND TIME TO DO NOTHING. BREATHE. An advice by Tim Park, the author of Teach us to Sit Still: A Sceptic’s Search for Health and Healing.
# Remove dust! Dust can cause your TV, computer, laptop to overheat and reduce its life span. When you do house chores of vacuum cleaning, empty the dust bag when it is half-full. With a fuller dust bag, the machine has to work harder and risks overheating.
# To extend the lifespan of your mobile phone, use its appropriate charger, simply because the voltage is different. Do not charge your phone overnight.
# commit to 30-day challenge of writing a book. Thank you Matt Cutts.
# refuse to let work compromise what my body needs: nutritious, regular meals, 7-8 hours of sleep, 3×10-minute exercise.
# hit the road less traveled with a backpack like Paige Chua. She went for her first solo trip to Beijing & Inner Mongolia in 2007. Interesting reflection: city dwellers seek a simple life when travel, but rural dwellers (e.g. of Inner Mongolia) aspire to move to cities (e.g. Beijing).

Quotes that I like:
# "No one shoots you if you’ve got a smile on your face." ~ Alan Wicker, travel journalist.
# "When I visit somewhere new, I always absorb it first as a human being, then photography it as my hobby and then consider if it’s interesting enough to share with other people through Twitter, Facebook or my blog." ~ Ben Southall, Winner of Best Job in the World (2009), caretaker of Hamilton Island on the Great Barrier Reef.
# "Don’t forget that frequent business travellers are often the most frequent leisure travellers." www.businesstraveller.asia
Blueroselady: The next time someone (e.g. CV) tells you and me that he is busy travelling on business trips, he is likely to include sightseeing and leisure activities too!

Written by blueroselady

January 11, 2014 at 3:59 pm