Me, my family and my friend

Just want to share our best moment.

me

my sister and my nephew

my family



my mom and my dad

English carnival

Calcium Benifit

Most of us don't really know what is benefit from calcium. So today I will share what is the benefit of Calcium. Hopefully it give you some advantages.

Made famous by the “got milk” campaign, with celebrities donning trendy mustaches, calcium for strong bones is fairly common knowledge. The truth is, good bone health is a life-long goal. The skeleton contains 99 percent of the calcium in our bodies. A growing awareness of osteoporosis in recent years has led to greater efforts in maintaining and treating bone density, with calcium boasting significant benefits [Source:Prince, Devine].

For many, dairy sources like milk, cheese and yogurt provide an adequate amount of calcium. For those allergic or intolerant, work on increasing your dark leafy green vegetable and almond intake. Turnip greens, bok choy, broccoli, almonds, Brazil nuts, sardines and salmon (canned with the bones) are all sources of calcium. Patients unable to meet the suggested daily calcium intake through diet should consider supplementation.

The recommendations for supplemental calcium are based on age, gender, dietary habits and medical history. The need for supplementing is higher in postmenopausal women, patients on chronic steroids like prednisone, and the elderly, as they have an increasing risk of bone fractures without appropriate intake.

Soft drinks contain significant amounts of sugar and chemicals called phosphates that can leach calcium out of the body. In fact, more than 70 years ago, Dr. Weston Price observed the health of teeth and bones of those in undeveloped areas around the world when refined sugar wasn’t part of the diet. He found that once refined sugar became a regular food staple, the teeth, jaw and dental arches suffered dramatically. As our sugar consumption has continued to increase, so has our need for minerals like calcium.

A common mistake is attempting to treat poor bone density with calcium alone. Vitamin D must be present in the body to aid in the absorption of calcium. Magnesium is also needed for bone structure, along with other functions, and is commonly deficient in the American diet. Boron and vitamin K are other nutrients that help with bone strength.

The recommended daily calcium intake (diet plus supplementation if needed) for adolescents is approximately 1,200 mg, while adults should get 1,000 mg and the high risk groups mentioned above should get 1,500 mg [Source: Simon]. The preferred forms of calcium are calcium citrate or calcium citrate malate. Commonly available in stores, calcium carbonate often won’t dissolve in the digestive tract and therefore is poorly absorbed, especially in those with a history of digestive issues or the elderly.

Calcium supplements can have interactions with antibiotics. The absorption and blood levels of tetracyclines and fluoroquinolones appear to be decreased when these drugs are taken at the same time as calcium [Source: Pai]. Patients should check with their doctor or pharmacist to see if calcium should be taken a special way in coordination with a new prescription.

Patients taking the drug digoxin need to have calcium levels monitored, as too little calcium might limit the drug, or too much can increase the chances of toxicity. Certain blood pressure medications can affect calcium excretion. Some, like furosemide (Lasix) increase how quickly the body gets rid of calcium. Others, like hydrochlorothiazide, may raise the level of calcium in the bloodstream. If you are taking supplements containing calcium, let your doctor and pharmacist know so that any possible interactions can be noted.

Sources of calcium: [Source: McGee]

·         8-ounce glass of milk = 300 mg of calcium

·         2 ounces of Swiss cheese = 530 mg of calcium

·         6 ounces of yogurt = 300 mg of calcium

·         2 ounces of sardines with bones = 240 mg of calcium

·         6 ounces of cooked turnip greens = 220 mg of calcium

·         3 ounces of almonds = 210 mg of calcium

Credit to: http://health.howstuffworks.com/wellness/food-nutrition/vitamin-supplements/calcium-benefits.htm 

How to Control Your Emotion??

Everybody have their own problem  maybe relate with they family,friend or everybody around them. It's a normal if you have problem because I am also have my own problem until in one time it push me again and again and finally it put me in depression. But when I've  start from be active to commit with Physiology program  under school counselor, slowly I get strengtheners to move forward  when I am in trouble and finally now I can control my self. So,today I would like to share with you about what kind of things I do to control my emotion when I am in trouble as long as my own experience and also I will share with you what I get from the University counselor from the program I have attend today.
Firstly, take some rest. This way is very important especially as a student like me. When you come to class maybe your lecture give you too many assignment. And imagine how many times you need to do all of the assignment. It's more be difficult if you take 6 or 7 subject in a semester and all of that need to do at least 3 assignment per  subject. I would like to advice you to take some rest for your health. After you finish your first assignment, take time to rest. Don't ever do all of that in one time. For example, take a time to search information then combine it as the question need only. After you do the first stage,you move to typing your answer. Don't ever push you own self to wake up until early in the morning but if wake up at mid night is your habit, makesure that you can take a nappy before come to the class. Do it step by step according to your comfortable.
Secondly, arrange your timetable so you can manage your time properly. Don't like to waste your time to playing game, facebook, twitter, whatassp, line, Wechat or kakao talk until you forget your responsible as a student. Nowadays, the social network is a 'professional  thief of time'. You must agree with me if you use this social network to. Self discipline is very important to avoid you from be addicted on it. If you can follow your time table to study, believe me that your will be avoid from emotion problem. You will always happy when you come into class because you have done your work and there is nothing to be worried. Self discipline is a key to makesure you can study as what you plan.
Thirdly, be nice with every people. No wonder where you are and who you are you need to respect another people. It is because,when you get many friend they can help you when you in trouble. For example,when you don't understand in one of your subject you can ask your friend to help you. That only can be happen when you nice to everyone but when you never be a good friend there are no one will come to help you when your in trouble. Besides that, a good relationship bring you to be clam because no thing to worry because no one will be hurt you.
After that, you need to do more social activities. There many things you can do for example donate to Orphanage home, collect donation for them in university and so on. Believe or not, the more you give,the more you will be receive. Maybe now you need to do so many  thing but you must be remember that every people that active to do kindness they will be happy along their life. So, it's very important to us to do that because I have feel it and why not you do it also. 
Finally, don't forget to earn you self after you have finish your work. What ever you do, maybe your work report or your assignment  don't forget to earn your self. For example,because you have done you Management assignment, you earn your self to rest a day to do what you want to do or out for shopping, eat at KFC or sleep. According to the counselor, if you earn you self or give a gift for your self when you have done your work, it will motivate you at the next time to be more and more independent on your work because you have feel how good if you can take some rest after pay a lot of time to settle your work.

So, hopefully you can get something on what I've share today. Thanx for take your time to come on my blog.

Social Problem

Like always I wake early in  the morning and take some breakfast. Today I will attend the Curriculum Center activities at Dewan Muadzam Shah. Fell unhappy maybe because I need to wake up early as always. Never mind, I will share with you what kind of important things I get at the program.

Come into hall at 7.40 am. Everybody busy with their own work. Some student laughing, some of them sit with a small paper (maybe reading to prepare for their exam) and the other is busy with their phone. I just walk alone, don't know where my friends. First thing I do i register for my attendance. After waiting for 1 hour and half finally the program is begin. I still feel sleepy but I have nothing choices except wait until the program is end.

Only at the earlier i feel very bored but after 15 minutes pay attention on what their will be discuss I feel more be batter. The forum is about the Generation of Y. 

Generation of Y is who was born around 1990 until 2004 (means that I am one of them). As a younger people,this generation is full of energy and most of them is more be prepare for enjoy.Because of this,as are teenager we are advice to keep strong to prevent from be a victim of Lesbian Gay Byseksual and Transeksual (LGBT) social fair.  

There are many causes that will be bring us to unillegal relationship and the main cause is our relation. We need to be strong and more to careful in case of make of relationship with another people. Why?because most of us get a new experience or new trend or whatever from our environment. So, choose who you want to take to be friend is one of the solution to prevent us from be submitted ungood activities.

The second thing that I learn  from this Forum is, we must be always keep in touch with our family especially our parents. Close with them will motivate you to keep away from negative activities because you know that your parents is love you so much and too hard to you to break their heart.

Thirdly is don't ever feel that you strong. Pray to God to help you and always implicate what ever you study about you religion on your life.So in that way you will be always remember what the right things and what the wrong things on your life. It is because, no one religion on this world that teach you to be a bad person even you a Musim, Christian, Buddha, Hindu or so on. So, obey the rule of your own religion is important things to avoid from been submit with social problem.

So,that only today.Hopefully we will meet in next time and you can get something from my page today!! . Have a nice day!!!   

 

How to maintain your weight?

Walk and walk and walk again. That is our life, never stop until the time is come. What ever, life is full of surprise, no matter what we need to face it without choice.
So, I herd that many people especially girl start to feel worry when they found that they weight is gain. Going be FAT????? don't worry I will share with you a little step how to maintain your weight according to research and my own experience. Good luck!

The tips and knowledge that you need to know is:
1) Don't forget to take your breakfast.
-if you don't take your breakfast, it will cause you to take a lot of food when you eat and it not a good thing for your health.
2) Walking.

-for those a worker or student I would like to suppose you to take a time to walk. Don't take a bus if you go back from your lecture hall, walking to go back home or your room.

3) America is in the midst of an obesity epidemic, which is slated to only get worse over the next decade. An extra 20 minutes of physical activity a day, or an additional 2,000 steps, is all we need to avoid weight gain, according to Dr. James Hill, obesity researcher and co-founder of America on the Move. How do you know how many steps you're taking? Clip a pedometer to your belt and get moving! Everything from walking the dog to grocery shopping counts.

4) Apples contain 15 percent of the recommended daily allowance for vitamin C. In addition to contributing to overall health, fruits rich in vitamin C, an antioxidant, have recently been linked to a decreased risk of coronary heart disease and cancer. Fit two to three servings (or more) of fruit into your daily diet.

4) Like saturated fats, trans fats raise total cholesterol and LDL, the "bad" cholesterol levels. Trans fats also lower levels of beneficial HDL cholesterol in the body. Additionally, consumption of trans fats may inhibit the absorption of healthyfats that are necessary for the growth and functioning of vital organs.This means an average of one to two drinks per day for men and one drink per day for women. (A drink equals 12 ounces of beer, 4 ounces of wine, 1.5 ounces of 80-proof spirits or 1 ounce of 100-proof spirits.) Drinking more than moderately can increase the risk of such dangers as alcoholism, high blood pressure, obesity, stroke, breast cancer, suicide and accidents.

5) Portion sizes in restaurants and fast-food chains have exploded in recent years, and many of us just can't help but clear our plates. Ask for a to-go container when you order. That way you can pack up half your entrée to enjoy the next day.

See you in next page..thank you all..

My New Friend

Have are nice day everyone. Wake up at the morning feel like this world is mine. Listen to the sound of birds bring me go back to my hometown. Thinking about what happened yesterday, i found a new friend!! And what is interest about that is, most of our background is same, do you believe it?? we are in same program, in same month and year of birth and also our ambition! I am very happy because have been found some one who have are similarity. No need to talk a lot, I would like to share some information about my new friend.

 Full name: Wan Aema Fadzliyah Bt Wan Mat Arif
 Nick Name: Aema and Cumma
 State: Terengganu, Malaysia
 Program: Bachelor of Public Management (Hons), Northern   University of Malaysia
 Date Of birth: 09 August 1993
 Hobby: Reading Novel
Ambition: Teacher
Sibling: 7 (she is the last one)
Favorite food: Tom Yam
Student Residential Hall: SME Bank
                                                      Sport: Energetic sport

Having are new friend is are interesting for me. Where ever I am go I'll makesure that I have at least one new friend.
She is very nice, cute and active girl. I am very like when she wear 'Baju Kurung' or gown when come in class. For me, she have some different behavior then the another people that I know. When our exam is coming, I always see her with a small paper with notes and she will read it more and more before the exam time, at the bus stop and also when she's take a food. Its very good to see and no wonder after our exam result come out, she's got are good result.
I have been a 'paparazzi'  from last semester (hahaha), she's don't know it and that's why I know something about her then suddenly I don't know what was happened yesterday, I know her batter than before.
We come from different culture, she is Malay and I am a Kadazan Dusun but I think that is not a problem to us because I have a lot of friend who came from another race which is Chinese, Indian, Sino(Dusun mix with Chinese), Bugis, Bajau, Tagalog, Mapun, Kagayan, Murut, Iban and Dusun Tatana.
Sometimes, I am forget that I am a Kadazan Dusun, and majority of people I was meet does not ask my race because we don't mind about race. Different or not is not a problem to us .I am very proud to be Malaysian citizen because its full of color. Even though we are different race, different culture and different background but we can stay together, we can eat in same table and we are close like a family because we are 1 Malaysia.

 

Best friend

Halo guys..too many experience today. I am  very proud with my University! why? I have my own reason. I think not all of University in Malaysia and even in the world that take full attention with disable people.

I have a disable friend. I still remember how I know her. That's time, she walk alone with her long stick. Everybody come and go without ask or give  her are help. Slowly I come close to her and  ask "excuse me miss, where you want to go?" then she smile then said "I want to go to my class" then I said "Where? come, I'll send you there". After that time we become close. I'll help her to read notes, past year question and so on.

At one time, I join the university meeting that specially discuss about her and that's time I know that my University is very care with them. All of she lecture attend the meting and ask how they can help her. I just keep silent and listen. Far from my heart say thank with God because bring us to this university.

 This is my first time having are disable friend. She is blind but I am give my solute to her because even though she's cannot see but I have never find a little determination on her own.

Long journey teach me too many thing. Know her as a friend make me woke up and open my eye about we are very lucky because we are complete with our sense. Sometime I'll cry in my heart when I see her walking alone (at her room). Oh God, she's very strong.

So when we have are free time, I'll always bring her to walking out together with our friend Warda from Somalia. She's my best friend and also as my role model.

#with Harziah Khalid Yunus

#take are journey to Penang,Kedah Malaysia.