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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.

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Written by blueroselady

April 18, 2013 at 7:32 am

How to conceive?

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God, please give us a baby to love and nurture.

Here are strategies worth trying:
1. pray, always pray, never lose faith and never give up!
2. Use ovulation kit.
3. Have sex during ovulation / PEAK and every other day during fertile period.
4. Avoid lubricant, hand lotion, saliva. They can slow down and kill sperm.
5. Sex position: the husband is on top of the wife. After lovemaking, wife lies still for 20-30 min, put a pillow under hips.
6. quit smoking, avoid smokers.
7. relax and reduce stress: cut back at work, do not bring work back home.
8. rest: have enough sleep.
9. exercises, e.g. pilates can strengthen pelvis, yoga
10. food: eat fertility boosting diet.
11. be careful with herbal remedies. Avoid St John’s wort, Echinacea purpurea, gingkgo biloba.
12. avoid pesticides, chemical solvents, dusts, sprays, paint thinners. If not possible, wear a mask, long pants, long sleeves, vinyl gloves (latex gloves are useless)
13. treat infection immediately because infectious discharge may stop sperm from entering uterus.
14. Husband: avoid heat e.g. hot water (bath tub soak, sauna), tight pants. Overheat sperm cells can be damaged. It takes 74 days for 1 full cycle of sperm production!
15. Wife: check your thyroid hormone level. Low level can impair ovulation.
16. Tell your doctors / physicians that you are trying to conceive before they prescribe any medicine.
17. regular check up with gynecologist. Babies worth more than the $ spent for the specialist.

What is PEAK?
(i) the last day of fertile mucus / slippery sensation (ii) not necessarily the day of most mucus. (iii) sensation of slippery (wet) is important.

See also:
https://blueroselady.wordpress.com/2012/04/01/notes-about-endometriosis/
https://blueroselady.wordpress.com/2011/01/19/tips-first-gynecologist-visit/
https://blueroselady.wordpress.com/2012/03/31/how-to-achieve-pregnancy-billings-method/
https://blueroselady.wordpress.com/2012/03/17/how-to-conceive-and-have-a-baby/
https://blueroselady.wordpress.com/2010/03/21/what-if-the-way-you-live-now-affects-the-life-expectancy-of-your-children-and-grandchildren/
https://blueroselady.wordpress.com/2012/04/16/pregnancy-early-signs/
https://blueroselady.wordpress.com/2012/04/06/hope-for-older-mothers/

Written by blueroselady

July 8, 2012 at 5:26 am

Music for morning exercise

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I use the length of the music to keep track on how long I exercise.

***

沧海一声笑 黄沾 徐克 罗大佑

沧海笑 
滔滔两岸潮 
浮沉随浪记今朝
苍天笑 
纷纷世上潮 
谁负谁胜出天知晓
江山笑 
烟雨遥 
涛浪淘尽红尘俗事知多少
清风笑 
竟惹寂寥 
豪情还剩 
一襟晚照
啦……
沧海笑 
滔滔两岸潮 
浮沉随浪记今朝
苍天笑 
纷纷世上潮 
谁负谁胜出天知晓
江山笑 
烟雨遥 
涛浪淘尽红尘俗事知多少
苍生笑 
不再寂寥 
豪情仍在痴痴笑笑

4 minutes

***

古月照今塵

一部春秋史 千年孤臣泪
成败难长久 兴亡在转瞬间
总在茶余后 供于后人说
多少辛酸  话因果

百战旧河山 古来功难全
江山几局残 荒城重拾何年
文章写不尽 幽幽沧桑史
悲欢岁月  尽无情

长江长千里 黄河水不停
江山依旧人事已非 
只剩古月照今尘
莫负古圣贤 效历朝英雄
再造一个辉煌的汉疆和唐土

再造一个辉煌的汉疆和唐土
6 minutes

***

叶倩文 – 潇洒走一会

潇洒= chic, natural, unrestrained

天地悠悠 过客匆匆 潮起又潮落
恩恩怨怨 生死白头 几人能看透

红尘啊滚滚痴痴啊情深聚散终有时
留一半清醒留一半醉至少梦里有你追随

我拿青春赌明天 你用真情换此生
岁月不知人间多少的忧伤何不潇洒走一回

4 minutes

***

真心真意过一生 (sincerely live a life)

看世界
忙忙碌碌
何苦走这不归路
熙熙攘攘为名利
何不开开心心交朋友
时时刻刻忙算计
谁知算来算去算自己
亲亲我我难长久
何不平平淡淡活到老
真真假假怨人生
不如轻轻松松过一生
是非恩怨随风付诸一笑
聚散离合本是人生难免
爱情也许会老
真心永远年轻
有我有你有明天
人生短短何必计较太多
成败得失不用放在心头
今宵对月高歌
明朝海阔天空
真心真意过一生

4.5 minutes

Written by blueroselady

June 14, 2012 at 5:05 am

Posted in music

Tagged with , , ,

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 remedy low blood pressure

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Hypotension = low blood pressure

Why hypotension?
What are the causes of hypotension?

  1. dehydration
  2. bleeding
  3. inflammation / infection
  4. heart weakness
  5. medications e.g. Ca2+ channel blockers, beta blockers, depression drugs
  6. fear
  7. shock

I think I suffer from low blood pressure, because I sometimes feel the symptoms:

  1. dizzy
  2. nauseous
  3. fatigue (to solve this, see my previous post).
  4. blurred vision (I thought that my myopia got worse, but I think the low blood pressure is a better explanation).

Fortunately, I did not feel confused (which is also 1 of the symptoms).

Things to consider:

Blood tests: is the hypotension due to anaemia (a reduced level of haemoglobin in the blood) or low blood sugar?

How to remedy?

  1. drink more water
  2. drink raw beetroot juice
  3. drink milk
  4. avoid alcohol
  5. avoid caffeine
  6. meditation / breathing exercise
  7. adequate rest / sleep

Important note:

Symptoms like nausea and dizziness or fainting can result in serious injury and accidents. Please be careful.

Get well soon!

Written by blueroselady

April 2, 2012 at 2:31 am

Business idea: gym for greater causes

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I always wonder, besides burning my calories to keep fit and lose weight while using the gym equipment, can the energy that I work be used for greater causes? e.g. the gym equipment is designed in such a way that whenever we run on treadmill , it will squeeze orange juices to be sold for raising education funds.

I do believe that people who can afford to go to gym, will be more than happy for doing that.

For myself, I thank the generosity of my agency for providing free gym.

Written by blueroselady

November 30, 2009 at 4:30 pm

Posted in lifestyle

Tagged with , ,

Focus on positive things in life

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I went to attend a conference, with a hope to contact the person A.R., who would later unwilling to give even 30 seconds. It reminds me again on who I am here. Not an elitist, I am more like a peasant’s child who managed to penetrate the system. It’s okay, I move on. There are many things in life worth-better to pursue. While cycling back, my mind thought of successful people who are friendly to me. They are my role models. I made a stop at the Trinity gate, for the purple flowers have blossomed into a beautiful purple carpet, with a bit of yellow ones.

At least, I learned a bit about coaching – where one of the attendees is doing unpaid research, she said she got a paper accepted yesterday. The 2nd funding I applied to was rejected yesterday.

The talk given by Christina Dodwell was interesting, she has the style of story-teller. I enjoyed it. She had a broken relationship, lost her job, so decided to travel to Africa for a year in late 70s. Her dream was scattered when her land-rover was stolen in a month there. She had been initiated into manhood in Papua, jailed, robbed, what a life experience! Losing everything is not the end of world (there’s time in her life that she lives in caravan). She also established the Dodwell Trust, to aid in English teaching in Madagascar. I want to do similar stuff too, to promote education in my birth country and my ancestor country.

I also learned about portfolio career.
A portfolio career is the pursuit of more than one income source simultaneously, usually by applying the various skills you’ve developed throughout your career to different types of work. For example, you could combine consulting with part-time work, teaching at a local college and freelance writing. You could use your speaking and facilitation skills to lead workshops at companies or educational institutions. You could even develop your own product or service.

While avoiding boring-for-me talks, I read about tips on work-life balances. I am going to put here on this weekend.

Strategies for busy researchers
For being a successful researcher and also for having a life outside of research.
There are always unexpected emergencies and opportunities that can knock us out of balance.

Ten strategies to keep our work in balance
1. MAKE A PLAN
So if we look ahead to the next year, what are our plans? What would we really like to achieve by the end of the year? By the end of 3 months? By the end of this week? By the end of today? What is the most important thing you need to get done today?

2. PICK THE RIGHT THINGS
It’s more important to be doing the right things than doing things right.
A massive teaching load is not going to help your research career.
Of course some things will be out fo our control, but not everything. Are there things on our list that are taking up time but are not really helpful?

3. MAKE TIME FOR RESEARCH
It’s suggested that we set aside two hours, e.g. between 9 and 11am, that we dedicate to writing or analysis.

4. Learn how to say NO
A good one is learn how not to say YES so readily. When someone asks us to take on a new commitment, we might answer, “That sounds interesting. Can I get back to you?” or “I’ll just need to check my diary and I’ll give you a call back”.

5. DELEGATE

6. SET REALISTIC STANDARDS
We are often critical of our own work leading to a lot of self-doubt and concerns about our ability. We can try to get an objective opinion from someone else.

7. WRITE REGULARLY (AND THEN SUBMIT IT!)
There was an experiment in which a PhD student was put on a regime of writing for two hours three days a week. He achieved  more in six weeks than he had in the previous six months.

8. DON’T CHECK YOUR EMAIL 1st THING IN THE MORNING
We can increase our daily productivity by about 20%.

9. 3D options FOR PAPERWORK (INCLUDING EMAIL):
do it.
do it later (put in diary / organizer).
discard it (do not care).

10. DEAL WITH DISTRACTIONS
~ Don’t answer our phone at certain times. Let it go to the answering machine when we are trying to concentrate / writing.
~ Turn off the ‘bing’ in our email program. Even better, turn off our email program.
~ Go to a quiet place if we need to do concentrated work.

Ten strategies to keep the non-work part of our life in balance:

1. ESTABLISH BOUNDARIES BETWEEN WORK and NON-WORK
It’s good to be off duty sometimes. That’s when we recharge, catch up with family, and attend to the other parts of our life.
A senior academic said, “In the past I used to procrastinate about things because I knew I’d do them on the weekend. Now I focus on finishing things when I’m at work because I know I’m not going to work on the weekend. It’s helped me focus on the important things”.

2. GET A ROUTINE
e.g. go church (honestly I often daydreaming), pursue arts (photography, movies), learn languages and interesting travel destinations, read books.

3. ASK OUR SIGNIFICANT OTHERS BEFORE TAKING ON MAJOR COMMITMENTS
It’s interesting to think that  many of us give our best to people we don’t know very well and the people we do care about see us when we’re tired and worn out.

4. DON’T WORRY ABOUT WORK WHEN WE REST
It’s important to distinguish between problem-solving and worry. Problem solving is a fairly structured process of working out what can be done. Worrying is recycling the same thoughts over and over. It’s a pretty destructive activity because not only does it not solve the problem, it wears out our neurons.

5. BOOK BREAKS AND HOLIDAYS
One early career researcher described how she would feel guilty about taking a holiday so she always brought her data with her so she could analyze it. Of course she never looked at it which made her feel guilty too.
Give holidays to our laptop and paperwork too.
My personal note: It’s useful to bring some of our notes for learning (not those require complex thinking ones), for waiting on the public transports, etc; good when we are returning from trips 🙂

6. DELEGATE, OUTSOURCE, GET HELP
e.g. babysitter

7. EXERCISE, DIET, HEALTH
It’s tempting, when we’re under pressure from looming deadlines, to work late into the nights and sleep less. This might work in the short term but it becomes counter-productive.

Looking after ourselves works better if we have a routine. e.g. go for a walk at lunchtime.

8. ME TIME

9. REVIEW OUR PRIORITIES
Because everyone else has the latest labor-saving gadget, you get one. And the you have to work harder to pay for it. And it doesn’t seem to save you much labor.

10. HAVE FUN

Written by blueroselady

February 25, 2009 at 3:31 pm