got a minute?

This is one of my fav workout. Requires more than a minute actually. Remind me the old days when i quit taekwondo after a kick landed on my abs (i hate sparring....seriously). With a lil' martial arts basic i pretty much kickin' ass with body combat. Anyhoo don't get discourage...stay focus & follow the lead. Killer cardio workout i would say but considering pilates next time. *get bored easily...yawn*

aren't they lovely

After a deadly encounter with my sick friend I decided to gargle salt water & working out eventhough i feel like sleeping. Pffttt.
#why is it so hard to close mouth/ nose while sneeze or cough? adore how Liz Lemon do it

dance like nobody's watching

It's official, we're together again. I'm talking about zumba videos that were kept next to 30 rock folder but couldn’t care less working out. Now i have to start caring again since i have to advise my patient on changing sedentary lifestyle. Catching up with HIIT (high intensity interval training) wouldn't be easy after few months slacking off from consistent workout. Getting along with zumba dance is the baby step before I go HIIT all the way.

I discovered zumba from YouTube and fell for it. They are fun and easy. Don't worry about the formation. My idea is to achieve targeted heart rate for at least 20 minutes (for this time being). Every time do zumba it’s like I own Victoria's Secret runway *wonder if they have sports bra*. In the other hand I’m not a fan of belly dancing...it emphasize on how inflexible my core body is while I am more excited about endurance and cardio.

To all couch potato out there, this is what to do in your living room when nobody's watching (of course God is the ultimate exception).
MY PLAYLIST

1. Warm up: turned you on here.
2. Moves like jagger: show you got the move.
3. Sexy and i know it: even a grandma can do this. I challenge you.
4. Wild ones: kinda hard to follow but you have to start somewhere.
5. Sexyback: awesomeness. glad didn't roll my ankle
6. Sixth sense: some k-pop feel, i love BEG bcoz of their provocative song. good enough to make me get up from the couch
7. Dance central 2. i just love the idea of having a game that make people move. Although i don't own xbox myself it doesn't mean I can't enjoy the virtual dance stage.

dance along & enjoice

P/s: I think karaoke dance in nursing home is overrated. Period, senior citizens living a hedonistic life...not good for the soul

love carbo for your waistline

I watched korean tv show again. Suppose to do a case write up but the urge of spilling this info is unbearable. Some people are dieting happily without knowing the fact that they already eliminate a quality carbo from their diet. I had few friends who dont eat rice saying rice is fattening (portion control ppl..dont blame the rice). Instead of having rice they opt for another simple carbo like kway teow which is actually loaded with oil and boric acid *delusional*

Ouh well I will continue incorporating carbo in my diet coz carbo is the fuel. You need fuel to speed up metabolism. Last time i made bad choices by eliminating carbo totally. That is what happen if you're taking advice from slimming centre. I felt dizzy perhaps my body went into ketosis (ketogenic diet are meant for epilepsy not for slimming). I learnt from my mistake. Dieting is an art of mashing up knowledge and develop one style that suits your taste and lifestyle. Having a bread or rice is not proven guilty unless it is WHITE. So if you are dieting, pls take this into consideration:

1. nudge out unhealthy choices (4 white)

• white bread
• white sugar
• white bleached flour
• white polished rice

2. protein 6:1

6 days in a week for high protein diet, 1 day to eat anything

3. 5 meals per day, build muscle, no salty food- sparing effect to calcium, eat protein 1st carbo later

4. balance diet: 80% raw + hot pepper instead of fancy sauce. hot pepper contains capsaicin, good for curbing appetite and it's a natural painkiller too.

Secret of 100 Doctors Revealed

Enough of my ordeal. Whatever it is i'm happy when i was given a chance to reflect and grow from my mistakes. Grateful to have those people in my life....they truly are great physician. 

making the leap of faith now (pic HERE)

The secret that I am about to reveal now is taken from korean tv show, Vitamin 1400th Episode.

1# Health food that must have in daily diet: tomato

• prevent polyposis, prostate, colorectal, lung and stomach cancer 
• high water content will prevent overeating
• women's health: prevent breast and uterine cancer
• adding oil (perhaps saute them a lil') will helps body to absorb the lycopene better *Italian love fried tomato

gorgeous machine but i end up buying epilator instead *endurethepain*

pic HERE

2# Plastic surgeon wud advice their niece to AVOID calf reduction surgery

• calf reduction is done to get a slim looking legs like SNSD but it come with a risk 
• surgery will remove the calf muscle, so lesser muscle means limited function means you might end up have prob walking

3# Drink wisely

• some doctors recommend not to drink at all (i am 1 of 'em)
• magnesium suplement before and after drinks *for the hangover
• alcohol shouldnt be taken with carb like rice or noodle, it will double burden the liver
• strong liquor can damage pancreas

4# Folks remedies that doctors recommend

• Gulping sugar can curb hiccups (tease the vagus nerve so that they stop messing with your diaphragm)
• Jump ropes will remove urinary stones (at certain size yes, dont forget to hydrate adequately& let the gravity do its job)
• foot bath relief stuffy nose (bcoz the steam will improve nose circulation)

inspiration to eat right

I've just finished theory exam and so relieved its over *doesnt mean i did well*  there's one more exam to go. Too much stress will swipe away the youthful look away, perhaps add more crease to the fine lines. Exam and too much of a caffeine will dry out skin. I can't tell how many bunch of crappy food have slide down my throat. I regret that and I'm gonna make it up to myself. Below are my resolution to eat right:
1. Cook my own food
Its a waste to watch nigella (nigella summer to nigella kitchen, got nigella express some more) yet still end up at fast food drive through. The challenge of living alone is that fresh ingredients rot up fast. I tend to store up fresh ingredients for 1 week consumption but along the way there's lump & bump where i end up eating out. I bought this Sicily lemon juice for citrus-cy flavor to my salad or tuna without the hassle of washing the chopping board. Good motivation to cook.

2. Plain water is a must

I always end up feeling thirsty but i didnt drink because i know i cant find a comfortable toilet in old ward building. that should change. so if you are curious about your hydration status, do check your urine color. the clearer the better. but pls don't overhydrate yourself. moderation is virtue.
3. Balance it out with green tea
Got to admit green tea is not my cup of tea. after i weigh benefit over favorite i cant say no. tea is really good to balance the pH in our body because all the fried food and high protein food is acidic. pH is important to make sure your engine accelerates at its max. Article on pH and diet HERE.

start with trifle pudding end with green tea 

3. Protein and carbohydrate ratio

notice that many malaysian food is more like a carbo loads diet. mee goreng contains few pieces of tofu and fish cake. the rest is only carbo. to add value to your food pls add 1 boiled egg or tempe as a side dish. 

4. Eat live food you'll live longer

not necessarily to be raw and crawling. enough said something that didnt come from a can or from frezer to fryer. tried so hard to follow this. include as many plants as possible into my diet. I am inspired by Bex and EcO vegan gal to eat live food. currently i wont go to the extent of going vegan coz i topping up my body iron reserve by indulge with steak

why people became short or pendek

I want to teach a big NO in conversation. Don't ask question like "why you are so short" coz it's like asking a punch straight to your trachea.

Facts that i got from korean documentary~ Korean are the tallest Asian. After years of economic success Korean got to have best food and best education system (which include exercise) to exploit the gene to its fullest. However current trends show that Korean kids are not as tall as their parents. Some researcher said this could be caused by the gene cycle itself and the youngsters are repeating the growth pattern as same as their ancestors.

Factors that interfere with your body ability to get taller:

Obesity

Fat cell interfere growth hormone functions. That’s why we can see obese child might be the tallest in primary school but after puberty they didn’t grow tall much.

Sexual prematurity

Early maturity leads to early cessation of growth progress. After puberty a female will have more fat tissue and sex hormones will promotes early closure of growth plate. 1-2 years after puberty growth will stop.

• Puberty 1 year early: lack 5cm
• 2 years early: lack 10cm
• 3 tears early: lack 15cm

Lack of vitamin D

Vitamin D will make calcium absorption more efficient. Any insult to vitamin D absorption will disrupt bone growth

Determinants of your heights:

Genetic: 70- 80%
Environment: 20- 30%, exercise|diet|

Biases

Taller people have more money, better social life, better looks (undeniable) but if we focus on our strength rather than our weakness we would able to understand that we are special in our very own way. It is a loss if we only embrace the looks and not the person inside.

How to Get Taller

For teenager that still growing, my advice is exercise and get enough sleep as exercise will help soften your muscle and helps body to respond (increasing heights) better. Growth hormone will be produced by your body during sleep especially in deep sleep.

I wish there is person telling me this and give me growth hormone shot when my growth plate has'nt close yet. I'm not going to get illiazarov done to my precious lower limbs (those are the limbs that help me to do squat and get the kim K booty).

Be the best version of yourself!

long live the emperor

Longevity is one of my favorite topic. Since i got into medical school i just can't drop it....counting my milestone (compared to others at my age..ehm2..) i'd really need to live longer and healthier so that my life mission would be accomplished. Maybe i need some Benjamin Buttons gene so that i'm getting younger everyday (yeah great...people you loved will die before you & you'll end up being LONELY~)

The emperor of China ate Cordyceps sinensis regularly to achieve longevity. Don't be surprised if i got that in my house too but that was not prescribed for me. (^_^) It's not literally keep you alive but cordyceps are known to boost immune system, preserve a good lung function and indirectly helps for a better renal function. My mom didn't catch a cold or fever after a year taking it regularly (thank you Allah, alhamdulillah)

Jeong Jaewon (JJ)
I've found out about a man who lived in this era, which considered long lived+ healthy. He is the oldest CEO in Korea, still working in his 94's. Once the youngest paediatrician in Korea and run his own food company called Jeong's Food group.

So know i'm sharing a longevity tips that worth your life.
1. Study every morning/day to keeps your brain working and prevent dementia. JJ: watch CNN everyday to stimulate language centre
2. Raise crop by himself, it must be organic + of course he has a large lawn.
3. Exercise everyday. Always do stretching and he walks every morning in his 1/2 acre garden.
4. Special normal diet but in SMALL amount. Wanna know what JJ had for breakfast? boiled potato, boiled egg, ginkgo nuts, boiled pumpkin, fresh salad, fruits, rice cake +soy milk. He said, do not eat rice in the morning.

After many years doing this, JJ who'd diagnosed with diabetes in his 40's able to maintain near to normal blood sugar level. His hair considered as a hair of 40 year old. I wonder how is he doing during his housemen years.

heavy metal detox

Rasanya ramai mengetahui apa itu carcinogen...pendek kata carcinogen adalah unsur yang boleh menyebabkan kanser. selalunya kita paling bimbang sekali logam berat/heavy metal. Saya pernah bertanya pada Prof Saliha yang mengajar saya sabjek "Penyakit Haiwan" kalau kita dah termakan ayam yang ada heavy metal...ada apa2 x yang perlu kita buat, sekurang2nya untuk mengurangkan kesan kumulatif tu? prof saya cakap xde apa yang kita boleh buat. Dalam kepala saya "waahh...kalau dah termakan heavy metal (mungkin dari air, ayam. ikan) then kita tunggu jela bila nak kena cA*c**....umm TOO BAD"

Baru ni saya menonton rancangan Vitamin di KBS world. Rancangan yang sangat informatif & kelakar. kenapalah kita xde rancangan mcm ni eh? kadang2 saya terfikir rakyat kita ni belum knowledge oriented lagi kut sebab tu kita suka ikut2 trend je. I mean all the idol show. Paling best pun agro jurnal, majalah 3 atau panorama~ we should be better.

Andaikata anda mengesyaki sumber air di M'sia tercemar & anda terminum, ikan anda tercemar dengan logam2 berat, sayur terkena semburan racun *racun mmgla banyak heavy metal-nya tu, apa kata anda banyakkan makan bahan2 ni:
1. Apple- pectin dalam kulit epal mampu menghalang penyerapan logam berat oleh badan. Patutla ada pepatah "an apple a day keep the doctors away"...waahh nanti doktor xde kerja plak.

2. Laver/ seaweed- salah satu makanan lengkap dan mampu menyingkirkan heavy metal. Pastikan rumpai laut anda tidak tercemar ye...kalau x ia umpama menambah logam berat ke dalam badan. Untung betul org2 korea dan jepun....negara mereka banyak rumpai laut & mereka boleh jadikannya hidangan harian.

3. Beansprout/ tauge- sayur yang sangat murah tapi tinggi khasiatnya. pastikan tauge anda organik, tidak ditunaskan oleh growth hormon pokok. Tauge organik banyak dijual di pasar tani sebab orang jawa memang suka wat pecal/urap guna tauge kontot<--organik tuh. Tauge berfungsi untuk menyingkirkan cadmium yang kita hidu setiap hari. Cadmium adalah logam berat yang terdapat dalam udara tercemar.

4. Onion- bawang besar mampu meneutralkan nikotin, jadi perokok2 di luar sana sila makan onion banyak2. sebenarnya berhenti merokok jela...kan senang. Mengikut pensyarah pemakanan, bawang besar lagi baik kalau dimakan mentah kerana ia mampu meneutralkan radikal2 bebas. Sebab tu kalau makan roti naan+ tandoori/ sate.....jangan buang bawang tu~ mesti dimakan okeyh! *yang hangus2=sumber radikal bebas.