Friday, August 30, 2019

[Health]Healthy habits = Happy Life


Healthy habits are the key to a long life.
Better health and happiness — I want it, you want it, we all want it.



You know the many benefits of a healthy lifestyle, but it’s hard to embrace them. Why? Every good habit may be hard to adopt, but you can change that, one simple and consistent habit at a time.
Healthy habits can easily put your health and productivity on autopilot.
And the good news is, you don’t have to make drastic changes to your life or current routine to embrace a healthy lifestyle.
Small changes done consistently can have a greater impact on your life in the long-term. Adopt some of these simple habits today and start creating an epic life your future self will be proud of.

1. Stand more

Your body is designed for regular movement.
If you sit behind a desk for a very long time, you’ve got to change that.
Sitting for too long will negatively impact the quality of your life and work.
When you sit for long stretches, good cholesterol drops, and your body becomes inflamed, which increases the risk of heart attack.
Moving your muscles helps your body digest the fats and sugars better.
Dr. James Levine, author of Get Up! Why Your Chair Is Killing You and What You Can Do About Ithas done a number of investigations and notes that within 90 seconds of standing up (if you’ve been sitting for too long), the muscular and cellular systems that process blood sugar, triglycerides, and cholesterol get activated.
When you stop moving for extended periods of time, it’s like telling your body it’s time to shut down. The less sitting you do during the day, the better your chances of living a healthy life.
You’ll be in a better mood, feel more energised, and relieve your achy body with just a few seconds of stretches at your desk.

2. Sleep is not a luxury

A consistent seven to nine-hour sleep is one of the most important and effective things you can do for your brain and body.
“Sleep is perhaps the greatest legal performance-enhancing ‘drug’ that few people are taking advantage of,” writes Matthew Walker of The Guardian.
Many people suffer from bad sleep; the worries of the day often keep them from fully recharging their brains and bodies for the day ahead.
They get up, maybe two, three, four times, before morning.
WebMD explains that an average adult needs between 7.5 and 8 hours of sleep per night, but also note that some people can function with 6 hours of sleep, while others need 9 or more.
I aim to get at least 7 hours of sleep every night and endeavour to go to bed at the same time every night.
Consistent good sleep allows you to have plenty of energy for your day’s work.
And adequate amounts of sleep can improve your memory and quality of life, sharpen your attention, help you maintain a healthy weight, and of course lower the stress.
Healthline explains that mental health issues, such as depression, are strongly linked to poor sleep quality and sleeping disorders.
To begin a new path towards healthier sleep and a healthier lifestyle, the National Sleep Foundation recommends a personal assessment of your own individual needs and habits.
Pay careful attention to your mood, energy and health after a poor night’s sleep versus a good one, and find out what helps and what doesn’t.

3. Move for at least 30 minutes a day

“Take care of your body. It’s the only place you have to live.” ~ Jim Rohn
Always keep moving.
Your mind, body, and waistline will thank you.
It’s one of the most important decisions you can ever take for your health.
John F. Kennedy once said, “Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.”
Exercise boosts your confidence and energy levels.
It’s also a great way to combat stress and turn you into a calmer person.
Every morning, I try to stretch (pushups, squats, general body movements) for at least 5 minutes.
And during the day I take time to walk or power-walk when possible.
Walking helps clear my mind and have a different perspective on my current projects and life in general.
On weekends I workout for at least 10 minutes. Don’t go to the gym for an hour and lift weights until you pass out. If you can commit to minimal activities for even 5 minutes a week it’s a good start.
I will start biking in a few weeks. My gear is almost set.
Exercise doesn’t have to be anything big but it has be consistent.
You can squeeze in daily choices like taking the stairs, parking farther away, going for a quick walk, etc. to keep your body active.
Start small and develop the habit into your daily schedule and then ramp it up when you can.
Exercise a couple of minutes every day. You can get started with this simple 7-minute routines from the New York Times.
To make exercise a daily habit, schedule it into your calendar and set reminders.
If possible, always exercise at the same time.
And most importantly, make it a pleasurable activity. There’s no sense to run if you don’t like running. Find a type of exercise that you like and practice it.

4. Upgrade your water intake

Our bodies are around 60% water.
Good water is better than any other beverage.
“Think of water as a nutrient your body needs that is present in liquids, plain water, and foods. All of these are essential daily to replace the large amounts of water lost each day,” says Joan Koelemay, RD, dietitian for the Beverage Institute, an industry group.
After 6–8 hours of good sleep, your body becomes dehydrated, so I drink at least a glass of water every morning before breakfast.
After rehydration, your body will function and metabolize at its greatest efficiency.
The activated system can then process the nutrition you eat better and distribute the energy you need for your day’s work.
According to dietitian Julie Upton, drinking about half your weight in millilitres of water is a great way to ensure you stay hydrated, have energy, and even burn more calories.
“When you’re dehydrated you’ll experience dry mouth, low blood pressure, headaches, dizziness, dry skin, and worst of all, fatigue,” writes Patrick Allan of Lifehacker.
Listen to your body and make the right choice as the day progresses.
When you’re low on fluids, the brain triggers the body’s thirst mechanism.
It pays to listen to those cues and get yourself a drink of water.
If you already have a good morning and bedtime routine, make drinking water a part of it.

5. Open your windows

Getting enough fresh air where you live may be as simple as opening a window.
“Open your home to the outside world as frequently as you can, since the inside of a home generally has three to four times the pollutants and particles that are most dangerous to us. If you don’t air it out, you increase the chance that these pollutants will build up,” says Dr. Mehmet Oz, MD.
The air inside your home might be even more polluted than the air outside.
There are dozens of possible sources of polluted air on our homes — hairspray, candles, fumes from the nonstick coating on your cookware, etc.
While any might be harmless in small amounts, the air they create when mixed together can turn up inflammation, raise blood pressure, and even harden your arteries.
And if you’re spending more time indoors, it's even more important to ventilate your house every now and then.
So make sure to open your windows as often as possible and bring fresh air.
Open windows for at least 10 minutes every day on milder days and once a week in winter, if you can’t afford to open your windows for just five minutes a day.
Keeping windows shut over winter helps save energy, not to mention money. But if you never exchange the air inside your home for fresh air, it can get stale and potentially lead to health issues.

6. Make nuts your go-to snack

A better snack is medicine your body.
Healthy snacks have the power to help you feel your best.
Nuts are better than potato chips or crackers.
Nuts are high in heart-healthy omega-3s, which also have been shown to help shrink your waistline.
Make your snack work for you, not against you.
“People who ate one ounce of nuts a day (that’s about 25 almonds or 50 pistachios) were less likely to die over a 30-year period than people who didn’t eat them at all, found a study of 119,000 people published in the New England Journal of Medicine,” writes Lauren Gelman of Reader’s Digest.
High levels of healthy unsaturated fats in nuts may lower cholesterol and inflammation, reducing the risk of heart disease, cancer, and more.

7. Remove clutter from your life

“The first step in crafting the life you want is to get rid of everything you don’t.” ― Joshua Becker
Clutter is anything you don’t like, don’t use, or don’t need.
Our lives tend to accumulate clutter over time in almost every corner: on our desks, in our drawers, on our shelves, in our closets, on our computer, and even on your mind.
Evidence suggests that when multiple visual stimuli are competing for your attention, you have a harder time narrowing your focus to only one of them.
Decluttering your life is about removing some of the extra possessions in your house, keeping your desk clean at the end of every working day, focusing on one goal at a time (single-tasking), keeping an MIT(most important things) list, unsubscribing from newsletters you don’t need, and consuming less media to keep a sane mind.
There’s no downside to decluttering.
When you consistently declutter your life, home, and work, everything will improve everywhere.
You’ll feel amazing, emotionally lighter, and energised, and your health will expand easier.

Closing thoughts

People who stick to healthy habits in adulthood can add more than a decade to their lives, according to a major study into the impact behaviour has on lifespan.
If you are ready to make healthy choices, simply pick a couple of healthy habits that resonate with you.
Don’t pick more than you can handle at a time, otherwise, you will give up.
Focus on small behaviour changes everyday and work towards developing a healthier lifestyle. Changing your habits is a process, not a destination.
Healthy living isn’t impossible, but it takes time to develop. If you’re willing to make the sacrifices to better your health, the impact can be life-changing, regardless of your age.


Wednesday, August 28, 2019

[JOKES] 45th floor of a high-rise hotel




Three people went to New York for their holidays. They booked a suite on the 45th floor of a high-rise hotel.

One night, when the elevator in the building broke down, the attendant arranged for them to spend the night in the lobby.

After they had talked it over, they decided to walk back to their room on foot and agreed to take turns telling jokes, singing songs and telling stories.

To ease the climb.

The joke was told, the song was sung, and when we finally reached the 34th floor, we all felt exhausted.

"Well, Peter, tell me a humorous story."

Peter said, "it's not a long story, but it's very sad: I left my key in the hall."

Insight: we pain, so humor; We are humorous, so happy.

[JOKES] I can't drink this soup



Mike went into the restaurant and ordered a soup, which was immediately brought to him by the waiter.

As soon as the waiter left, mike shouted, "sorry, I can't drink this soup."

When the waiter brought him another soup, he said, "sorry, I can't drink this soup."

The waiter had to call the manager.

The manager nodded respectfully at mike.

Said: "Sir, this dish is our best, popular with customers, do you..."

"I mean, where's the spoon?"



Epiphany: correcting mistakes is a good thing.

But we often change the right, leaving the wrong, the result is wrong


Friday, August 23, 2019

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Thursday, August 22, 2019

[Jokes] Get up and off to school



Mother is waking her son: “John, come, wake up, you have to go to school.”

“Aw mom, just a bit more sleep, please.”

“No, it’s really high time, now get up.”

“But I don’t want to. The children annoy me and the teachers are a complete pain!”

“Stop it, now. Get up and off to school with you!”

“Mom, give me two good reasons why I should go to the stupid school.”

“John, first of all, you’re 45, and second, you’re the headmaster.”

Wednesday, August 21, 2019

[Jokes]Iron man's super humor of super hero






“Let’s face it, this is not the worst thing you’ve caught me doing.”

When Pepper Potts walks in on Tony messing with his Iron Man suit, this classic Stark comeback cannot be beaten.

This one of the classic scene in the iron man series, it's very funny.


5 Best quotes of Iron Man

1. “My armor was never a distraction or a hobby, it was a cocoon, and now I’m a changed man. You can take away my house, all my tricks and toys, but one thing you can’t take away – I am Iron Man.”

2. “I’m Tony Stark. I build neat stuff, got a great girl, occasionally save the world. So why can’t I sleep?”

3. “I need to find this guy. You gotta stay safe. That’s all I know. I just stole a poncho from a wooden Indian.”

4. “A famous man once said, ‘We create our own demons.’ Who said that? What does that even mean? Doesn’t matter. I said it ’cause he said it. So now, he was famous and that basically getting said by two well-known guys. I don’t, uh… I’m gonna start again.”

5. “Things are different now, I have to protect the one thing that I can’t live without. That’s you.”


[Health]New Superbug:Candida auris




What is Candida auris?

Candida auris (C. auris) is a yeast, a type of fungus, which can cause infections in humans.
It is related to the very common Candida albicans, which causes thrush.
It was first discovered in the ear canal of a Japanese patient in Tokyo Metropolitan Geriatric Hospital in 2009.
Most of the time, Candida yeasts live on our skin without causing problems, but they can cause infections if we are unwell or they get into the wrong place, like the bloodstream or lungs.

What sort of illness does it cause?

C. auris most frequently causes bloodstream infections, but can also infect the respiratory system, the central nervous system and internal organs, as well as the skin.
These infections are usually quite serious. Around the world, up to 60% of patients who get a C. auris infection have died.
The fungus is often resistant to the usual drugs, which makes infections difficult to treat.
Also, C. auris is often mistaken for a different infection, leading to the wrong treatment being given.
This means that the patient might be ill for longer or get worse.
"A number of UK hospitals have already experienced outbreaks requiring support from Public Health England," said Dr Elaine Cloutman-Green, infection control practitioner and UCL clinical lecturer.
She added: "C. auris survives in hospital environments and so cleaning is key to control. Detection can be serious for both individual patients and for the hospital, as control can prove difficult."
Dr Colin Brown, consultant medical microbiologist for Public Health England's national infection service, said: "NHS hospitals that have experienced outbreaks of C. auris have not found it to be the cause of death in any patients.
"PHE is working closely with the NHS to provide expert support and advice on infection control measures to limit the spread of C. auris."

Should I be worried about getting an infection?

It is unlikely that you will pick up a C. auris infection.
However, the risk is higher if you are in a hospital for a long time or if you are in a nursing home, and patients who are in intensive care are much more likely to get a C. auris infection.
The risk of picking up an infection is also higher if you have been on antibiotics a lot, because the drugs also destroy good bacteria that can stop C. auris getting in.
In the UK, about 60 patients have been infected by C. auris since 2013.
The Centers for Disease Control in the US has reported that globally, more and more countries are reporting cases of C. auris infections.
Most European countries have now reported some, with Greece being the last - in April this year.

Why is C. auris resistant to the usual drugs?

Resistance to the common antifungal drugs, like fluconazole, has been found in the majority of C. auris strains found in patients.
This means that these drugs do not work on C. auris. Because of this, less common antifungal drugs have been used to treat these infections, but C. auris has now developed resistance to these, too.
DNA evidence shows that the antifungal resistance genes in C. auris are very similar to those found in the very common C. albicans.
This suggests that the resistance genes have passed from one species to the other.

How can climate change be responsible for the high numbers of infections?

A study suggests that the reason C. auris infections have become so common may be because this species has been forced to live at higher temperatures because of climate change.
Most fungi prefer the cooler temperatures found in soil. But, as global temperatures have risen, C. auris has been forced to adapt to higher temperatures.
This may have made it easier for the fungus to thrive in the human body, which is warm at 36C to 37C.

What can be done to reduce the number of infections?

A better understanding of who is most at risk of contracting a C. auris infection is the first step to reducing the number of infections.
Healthcare professionals need to know that people who spend a long time in hospitals, nursing homes or are immunocompromised are at high risk.
Not all hospitals identify C. auris in the same way. They are sometimes mistaken for other fungal infections, like thrush, and the wrong treatment is given.
Improving diagnosis will help to identify patients with C. auris earlier, which will mean that the right treatment is given - preventing the spread of infection to other patients.
C. auris is very tough and can survive on surfaces for a long time.
It also cannot be killed using most common detergents and disinfectants.
Using the right cleaning chemicals is important to eliminate it from hospitals, especially if there is an outbreak.

Friday, August 16, 2019

[Health]50 Foods That Are Super Healthy (2/2)


26. Tomatoes

Tomatoes are usually categorized as a vegetable, although they are technically a fruit. They are tasty and loaded with nutrients like potassium and vitamin C.

Fish and other seafood tend to be very healthy and nutritious.
They’re especially rich in omega-3 fatty acids and iodine, two nutrients in which most people are deficient.
Studies show that people who eat the highest amounts of seafood — especially fish — tend to live longer and have a lower risk of many illnesses, including heart disease, dementia, and depression ( 9Trusted Source, 10, 11).

27. Salmon

Salmon is a type of oily fish that’s incredibly popular due to its excellent taste and high amount of nutrients, including protein and omega-3 fatty acids. It also contains some vitamin D.

28. Sardines

Sardines are small, oily fish that are among the most nutritious foods you can eat. They boast sizable amounts of most nutrients that your body needs.

29. Shellfish

Shellfish ranks similarly to organ meats when it comes to nutrient density. Edible shellfishinclude clams, mollusks, and oysters.

30. Shrimp

Shrimp is a type of crustacean related to crabs and lobsters. It tends to be low in fat and calories but high in protein. It’s also loaded with various other nutrients, including selenium and vitamin B12.

31. Trout

Trout is another type of delicious freshwater fish, similar to salmon.

32. Tuna

Tuna is very popular in Western countries and tends to be low in fat and calories while high in protein. It’s perfect for people who need to add more protein to their diets but keep calories low.
However, you should make sure to buy low-mercury varieties.

Although grains have gotten a bad rap in recent years, some types are very healthy.
Just keep in mind that they’re relatively high in carbs, so they’re not recommended for a low-carb diet.

33. Brown rice

Rice is one of the most popular cereal grains and is currently a staple food for more than half of the world’s population. Brown rice is fairly nutritious, with a decent amount of fiber, vitamin B1, and magnesium.

34. Oats

Oats are incredibly healthy. They are loaded with nutrients and powerful fibers called beta glucans, which provide numerous benefits.

35. Quinoa

Quinoa has become incredibly popular among health-conscious individuals in recent years. It’s a tasty grain that’s high in nutrients, such as fiber and magnesium. It is also an excellent source of plant-based protein.

Many people eat a lot of highly processed white bread.
For those trying to adopt a healthier diet, it can be extremely challenging to find healthy breads. Even so, options are available.

36. Ezekiel bread

Ezekiel bread may be the healthiest bread you can buy. It’s made from organic, sprouted whole grains, as well as several legumes.

37. Homemade low-carb breads

Overall, the best choice for bread may be that which you can make yourself. Here’s a list of 15 recipes for gluten-free, low-carb breads.

Legumes are another food group that has been unfairly demonized.
While it’s true that legumes contain antinutrients, which can interfere with digestion and absorption of nutrients, they can be eliminated by soaking and proper preparation (12).
Therefore, legumes are a great plant-based source of protein.

38. Green beans

Green beans, also called string beans, are unripe varieties of the common bean. They are very popular in Western countries.

39. Kidney beans

Kidney beans are loaded with fiber and various vitamins and minerals. Make sure to cook them properly, as they’re toxic when raw.

40. Lentils

Lentils are another popular legume. They’re high in fiber and among the best sources of plant-based protein.

For those who can tolerate them, dairy products are a healthy source of various important nutrients.
Full-fat dairy seems to be the best, and studies show that people who eat the most full-fat dairy have a lower risk of obesity and type 2 diabetes (1314Trusted Source).
If the dairy comes from grass-fed cows, it may be even more nutritious — as it’s higher in some bioactive fatty acids like conjugated linoleic acid (CLA) and vitamin K2.

41. Cheese

Cheese is incredibly nutritious, as a single slice may offer about the same amount of nutrients as an entire cup (240 ml) of milk. For many, it’s also one of the most delicious foods you can eat.

42. Whole milk

Whole milk is very high in vitamins, minerals, quality animal protein, and healthy fats. What’s more, it’s one of the best dietary sources of calcium.

43. Yogurt

Yogurt is made from milk that’s fermented by adding live bacteria to it. It has many of the same health effects as milk, but yogurt with live cultures has the added benefit of friendly probiotic bacteria.

Many fats and oils are now marketed as health foods, including several sources of saturated fat that were previously demonized.

44. Butter from grass-fed cows

Butter from grass-fed cows is high in many important nutrients, including vitamin K2.

45. Coconut oil

Coconut oil contains relatively high amounts of MCTs, may aid Alzheimer’s disease, and has been shown to help you lose belly fat (15Trusted Source16Trusted Source).

46. Extra virgin olive oil

Extra virgin olive oil is one of the healthiest vegetable oils you can find. It contains heart-healthy monounsaturated fats and is very high in antioxidants with powerful health benefits.

Tubers are the storage organs of some plants. They tend to contain a number of beneficial nutrients.

47. Potatoes

Potatoes are loaded with potassium and contain a little bit of almost every nutrient you need, including vitamin C.
They’ll also keep you full for long periods. One study analyzed 38 foods and found that boiled potatoes were by far the most filling (17Trusted Source).

48. Sweet potatoes

Sweet potatoes are among the most delicious starchy foods you can eat. They’re loaded with antioxidants and all sorts of healthy nutrients.

Apple cider vinegar is incredibly popular in the natural health community. Studies show that it can help lower blood sugar levels and cause modest weight loss (1819Trusted Source).
It’s great to use as a salad dressing or to add flavor to meals.

Dark chocolate is loaded with magnesium and serves as one of the planet’s most powerful sources of antioxidants (20).