Sunday, August 29, 2010

破產了‧如何绝处逢生

近期大马惊爆每日平均有14人宣告破產,虽然有人质疑数据看似有点夸张,不过却敲起社会对信贷破產的警钟,一步一步地闯进破產禁区。

在申请破產人数越来越多之际,破產的现象也渐渐趋向年轻化,无论是大学新鲜人,或是刚踏上创业道路的年轻人,都可能成为破產“死神”点中的倒霉对象。

本期《財富焦点》要奋力破解逐渐升温的“破產之谜”,让“破產真相”直接浮出台面,鑑定种种引起破產的“导火线”及未来的应对之路,毕竟破產並非“大结局”,期望有天能像破蛹的蝴蝶重生!

过去5年,共有3万8357名年龄介於25至44岁的人士破產,相等於每天有41人申请破產。政府更扬言要针对这惊人的数据展开调查,不过可以肯定的是,破產的主要因素包括无力偿还汽车贷款、商务贷款以及卡债。

每天41人申请破產
大马破產局的统计数据显示,国內2010年首季破產人数达4513人,比较2009年同期的3670人,多出843人或2.30%。

根据大马破產局的解释,破產是指某人士在无力偿还至少3万令吉的情况下,而被高庭宣判“持续性破產”。

由於信用卡申请条件宽鬆,目前有1000万人以信用卡作为消费型態,然而少过30%的持卡人每月將款项还清。

买车买到破產?
在破產者当中,以拖欠汽车贷款所佔比重最高,当中年轻人佔95%。一般认为,汽车贷款的条件宽鬆,再加上打工族虚荣心作祟,没有依据本身能力来购买汽车,都是一大禁忌!

破產知多少?
一个人破產后会面对怎样的影响?


一旦接获破產令,在没有获得法庭批准的情况,破產者的財產都不能隨意“更动”,而他的財產將由破產总监(Director General of Insolvency)接收及管理。

同时,破產总监將成为破產者所有存摺、信函及相关文件的拥有者。

如何脱离穷籍?
在1967年破產法令下,共有3个方法脱离穷籍,包括:(惟大马没有自动脱离机制)

1.取消破產令,当中出现的情况有:
―法庭认为欠债人不应该被判入穷籍
―法庭对欠债人偿还所有债务而感到满意
―法庭发现所有在新加坡进行的诉讼对欠债人造成影响,且须在当地进行。

2.在法庭的指示下脱离穷籍
你可以透过高等法院申请脱离穷籍,不过在未作出宣判前,法庭將聆听破產总监及债权人的供词,並考虑多项因素,包括年龄、收入及资產。
此外,法庭也会考量你偿还予债权人的利息,及在破產总监处理案件时是否给予百分百的合作。

3.透过破產总监发出脱离穷籍证书
破產总监可以本身的判断能力,让判入穷籍后的欠债人脱离穷籍,主要考量的因素包括:
―破產原因
―破產期限
―破產者的资產
―破產者的年龄或健康
―破產者的行为举止
―破產者给予的合作精神

*为此,破產者须提供百分百的合作予破產总监!
要特別留意的是,破產是项严重的问题,应该是在“走投无路”的情况下选择的“生路”,因为一旦被判入穷籍后,將面对诸多的阻拦,包括限制出国、担任公司董事职位、进行商业活动並將有关收益输入本身的资產內(但却无法偿还拖欠债权人的利息)。

不能“自动”脱离穷籍
破產者也须“交出”所有的財產,包括房子及汽车。在大马,破產者並不能“自动”脱离穷籍,唯一的方法是得到法庭或破產总监的批准,不过当中仍取决於是否遭到债权人的反对。

奥斯卡国际理財机构总裁李国源表示,一般上若拖欠超过3万令吉而无力摊还,將迫使有关人士慢慢“接近”破產的边缘,然而选择破產与否,仍取决於有关人士的意愿。

“很难说明,究竟要欠债多少才要申请破產,因为有些人就算有钱,也不愿还钱,寧愿报穷。不过,若欠债额太大,破產已是逼不得已的做法。”

应先向AKPK寻求援助
不过,他建议濒临破產的人士先向信贷諮询与债务管理机构(AKPK)寻求援助,才选择踏上“破產之路”。

“此机构將与银行方面洽谈弹性的摊还方式,其实银行也不希望欠债人完全不偿还贷款,毕竟呆账或坏账是银行最不想看到的。”

没做功课
创业失败
在创业的部份,早前有媒体打出这样惊人的標题:“中国的大学生创业筹资办公司,开业9天即告破產!”

23岁的舒正义毕业自西安工程大学电子信息系,和许多大学毕业生一样,他尝试通过招聘机构或托家人朋友找工作。后来虽然有一份不错的工作,但他却选择了辞职,想在自己的专业上有所发展。当时,正义与8名同学及朋友筹资7万8000人民幣(约马幣3万6000令吉)开始创办本身的公司,並取得了一种环保防水手电的代理。正义抱著“把一件平凡的事做好就不平凡,把一件普通的事做好就不普通”的宗旨。

公司先后招聘了20多名员工,而且大多数都是在籍大学生。事实上,经营公司和课堂学到的完全是两回事,短短几天內,正义就感到了压力。

当初承诺办理公司注册手续的代理公司在拿了他1万人民幣后毫无音讯,一时资金短缺成了这家刚刚起步公司的绊脚石。

他一天没吃饭,拖著疲惫的身体跑遍学校及银行,都无法筹到钱,原因在於没有房子或汽车做抵押,也没有公司做担保。

从以上的例子来看,大学生刚刚毕业,一般的想法都过於理想化。从正义公司的营运情况而言,他们之前根本没有或没有认真做过市场调查及研究,譬如哪些客户会使用他们的產品,或许连他们本身都不清楚真正的客户群。

这样的推销方式根本就少了目的性,只是扮演“等待”的角色而等人来买。然而,作为一个企业,所需要的是毅力及脚踏实地一步一步走下来。

同时,像这样的公司,由於资金流动不是很大,因此遇到一点资金困难就面临宣告破產窘境,確实有点夸张。

李国源认为,创业失败例子高企,往往是因为创业者本身的心理及准备建设做得不足,问题在於不是有钱就能创业,因当中需要的是能力及人才。
他不讳言,一些中小型企业倒闭,也可能是股东出现问题,在创业前没有擬定详尽的计划书、资本不足,在“匆匆忙忙”的情况下就打算创业。


现金流管理举足轻重

“其实从公司开始营运的首5年,都是处於起步阶段,需要时间来摸索,而这也是为何银行须查看有关公司至少3年的营运纪录,才决定是否批准贷款申请。”

他指出,在创业的过程中,现金流管理扮演举足轻重的角色,若无法达到此目標,整家公司的营运就会卡住。

他说,有些公司甚至在面临资金週转的窘境迫使下,利用信用卡的便利获得现金,结果要填补的“洞”越来越多,且信用卡的利息也不断飆涨,直到达无法摊还的地步。

他提到,对创业的人来说,公司营运不当也对个人的財务起负面影响,“典当”个人的资產,因此建议创业人士参与“贷款保障计划”,確保在公司面临营运问题时,不会侵蚀个人“遗產”。



卡债缠身
破產风越刮越“年轻”


申请破產人数可用“比比皆是”来形容,近年申请破產人数走势激增,市场相信这是与经济不景有关。

事实上,申请破產的人数当中,有不少是欠下信用卡账的年轻人,加上银行向受不起物质引诱、收入又低的年轻人滥发信用卡,很容易导致他们陷入债务危机,一旦无法还债,就只好走上申请破產之途。

此外,金融机构贷款门槛过低、年轻人崇尚名牌及缺乏理財观念同样导致申请现象变得越来越年轻化。

有人利用破產避债骗財

也有另一种人刻意申请破產,故意不还债。他们企图通过签卡、借钱等方法取得一大笔金钱后,將钱转到妻子或亲朋戚友的账户,然后向法庭申请破產。只要准备充足,財產转移是无法追究的。在他们申请破產后,过了4年便可以恢復自由身,债务一笔勾消。在这种情况下,破產法即成为他们避债,甚至骗財的合法管道。

由於申请破產者中不乏刚毕业的大专生,这种情况令各界忧虑年轻人的借贷观念薄弱,加上过著收入与支出严重失衡的生活,最后在踏足社会不久后,便要为自己在求学期间的挥霍付出代价。

理財师指出,信用卡固然为大专生带来消费方便,但也间接鼓励学生养成“先用未来钱”的习惯。

“每人有本身的一套理財原则,並不需要別人教导,不过银行业者为了爭取客户而放鬆发卡尺度,令市民对自身的前途变得短视,都是刺激申请破產人士飆升的原因。”

理財师劝告年轻人不应“跟风”,胡乱申请破產,更不要视破產为解决债务的最好方法,因为破產对个人前途有莫大影响,並建议政府加重对破產的法则,以阻嚇市民,尤其是年轻人任意申请破產。

“年轻人破產后可能前途尽毁,除了不能得到一些专业资格包括会计师和律师外,也难以再次获得大公司聘用。因此,隨意申请破產,最后只会令自己变成失去信用的一群,將会得不偿失。”

整体经济发展不足

对於破產风潮越刮越大的这个时候,李国源不讳言整体经济发展不足是当中的原因之一,包括薪酬不足以应付生活需求,导致负债程度加深。

“当然,其他的原因还包括理財观念不强及轻易取得信贷便利等。”

破產之后怎么办?

破產意味著要有一个全新的开始,同时也是全新的挑战。凡申请个人破產的人,他的信用额度可能已经不再重要了,因债权人会將申请过破產的人视为“洪水猛兽”。

债权人害怕自己手中的合约再次成为一堆废纸。在一段时间之內,破產人可能没有贷款或者申请信用卡的机会。就算有,极高的利率和其他各种费用可能也会让那些刚刚破產的人望而却步。

有学者认为,申请破產是聪明人选择的一条活路,因为这一切总会过去的,再也不用过著那种到处招摇的日子。

不过,从破產泥沼中走出来,確实要经歷一段很长的路。而在这过程中,最重要是要做到以下几点:

1.放下平日的“臭架子”

如果一个人决定申请破產,那就意味著他须在若多年之內接受“改造”。破產者的薪金每月只会被扣除10%,一家大小还能保留住所。

只不过,破產者不得经商或成为他人的商业伙伴、不能在近亲的公司工作或管理近亲的任何企业、在没有通知贷款人他是破產者的情况下不得举债超过1000令吉,以及不能购买任何產业。

破產者必须告別以往的生活方式,放下豪华奢侈的生活方式,反之应该对每个月的房贷和生活费等精打细算。

当然,破產者不能再继续申请新债务,尤其是在没有经过批准之前,申请信用卡等。破產者须重新依靠现金,而不是以信用卡来支付费用。

2.重新夺回信用

申请破產后的生活是一把双刃剑:以前错误的信用管理让破產者积债重重,如今却须重新夺回自己信用的管理权,重新打理自己的財富生涯。

既然破產已成事实,现在所要做的就是重新建立自己良好的信用,惟当中取决於许多变化因素,包括依靠手上所拥有的资源。如果一个破產者有一份很高的收入,那么他就拥有了一半的资本,因为如果能够按时支付自己房產的贷款,在他的信用记录上將写下良好的一章。

理財师认为,態度和坚持能够改变一切,这一切取决於你是一个怎样的消费者,包括你平时的一举一动。

3.把坏影响降到最低

由於每个人都在紧盯著破產者的信用纪录,所以破產对生活造成的影响恐怕连破產者本身都无法想像。

必须注意的是,在现实生活中,由於雇主对於宣佈破產的人士存有歧视是违法的,所以很多雇主在录用员工之前总是先仔细看一下他的信用记录,確定没有大问题之后才敢录用。

破產之后,还有一点必须做到的是注明自己的破產原因。虽然不会带来太大帮助,不过至少可以让雇主直接瞭解你破產的原因,且更好地进行判断,然后决定究竟要不要雇用你这“倒霉”的破產者。

破產並非等同於“世界末日” ,也不等同於宣判“死刑”,破產局不会夺走破產者的所有东西,破產者倒是还享有“重新开始”新生活的机会。

破產也许是个让我们学习信贷管理的好机会,但肯定不是我们向前迈进或成长的绊脚石,只要信念坚定,我们还是有机会夺回本身的“信贷清誉”!


星洲日报/投资致富‧財富焦点‧2010.08.22

30 Healthy Cholesterol Tips

1. Find more ways to walk. Can you walk to the store for milk? Park farther away? Take the stairs? If you can move more, DO! Physical activity is vital to heart health.

2. Eat six or more small meals a day. A large study of British adults found that people who ate six or more times a day had lower cholesterol than those who ate twice a day, even though the "grazers" got more calories and fat!

3. Fix all your sandwiches on whole grain bread. Eating more complex carbs, like whole grain bread and brown rice, can increase HDL levels slightly and significantly lower triglycerides, another type of blood fat that contributes to heart disease.

4. Say cheese! Women who ate a serving a day (about the size of four dice) had higher HDL (good cholesterol) and lower LDL (bad) than those who ate less, according to a study at Wake Forest University School of Medicine in Winston-Salem, North Carolina.

5. No laughing matter. A recent study showed that diabetes patients who watched funny sitcoms for 30 minutes, along with their standard meds, reduced their heart risk substantially: They had about a 26 percent increase in HDL ("good" cholesterol), compared with a bump of just 3 percent among patients in the control group.

6. Brew it better. If you're worried about cholesterol, stick to paper-filtered and instant coffees. Unfiltered coffees, which are typically made with a French press, contain more of a cholesterol-raising substance called cafestol.

7. Make the move to nonfat milk. If you drink whole milk, switch to 2 percent. If you already drink 2 percent, move to 1 percent. If you drink 1 percent, you're ready for nonfat.

8. Start with soup. Studies show that folks who begin their meals with soup end up eating fewer calories by the end of the day without feeling hungrier. Give it a try with a broth-based soup.

9. Bag some barley. Thanks to its impressive stash of soluble fiber, which slows the digestion of food and the rise of blood sugar, barley is much friendlier to blood sugar than rice for most people. And it lowers cholesterol to boot.

10. Start three days this week with oatmeal, a proven cholesterol-reducer. Use the old-fashioned or quick-cooking kind, not instant.

11. Sip a cup of black tea every four hours. Government scientists found that three weeks of drinking five cups a day of black tea reduced cholesterol levels in people with mildly high levels.

12. Berry good news. Adults who ate about a cup of berries a day lowered their blood pressure and raised their HDL (good) cholesterol after eight weeks, according to a new study from Finland.

13. Pay attention to fiber. Studies find that eating 10 to 30 grams of soluble fiber a day -- much more than the average American eats -- reduces LDL about 10 percent. Aim to up your intake slowly though, otherwise you may experience some bloating and flatulence.

14. The use of medication doesn't have to be permanent. If you improve your diet and increase your activity level, you may reduce your cholesterol enough to get off the medication and stay off it!

15. Add half a tablespoon of cinnamon to your coffee before starting the pot. A Pakistani study found that 6 grams cinnamon a day (about 1/2 tablespoon) reduced LDL cholesterol in people with type 2 diabetes by nearly 30 percent.

16. Try turmeric. Small studies have found that curcumin, a component of turmeric, cuts cholesterol. Heat a little oil in a sauté pan, and toss in a tablespoon of turmeric, a dash of salt, and a generous pinch of black pepper (pepper can increase your uptake of curcumin by up to 2,000 percent). Stir for a minute, then add veggies and lean protein for a healthy, sunny dish.

17. Pop edamame as a snack. Just half a cup contains nearly 4 grams fiber, not to mention the soy isoflavones in these soybeans. Consumption of both has been linked to lower cholesterol.

18. Fall in love with olive oil. A study found that people who consumed about 2 tablespoons of virgin olive oil daily for just one week had lower LDL and higher levels of antioxidants in their blood.

19. Put your pizza on a diet. Order a veggie pie with extra vegetables. Or, if you must have meat on your pizza, make it chicken or ham, not pepperoni. Or try clams, shrimp, or anchovies!

20. Practice deep breathing four times a week for two to four minutes. Use this technique when you're faced with a stressful situation to mitigate your body's reactions.

21. Take as prescribed. If you need cholesterol medication, statins are generally prescribed first, but your doctor may also suggest bile acid sequestrants, fibrates or prescription niacin, all of which will help.

22. Make healthy eating easy. If time's an issue, buy "semiprepared" foods. Some examples: boneless, skinless chicken breast; broccoli and cauliflower florets; and bagged salad.

23. Bag the butter. Dip breads in olive oil instead, or try a sterol-based spread. In the kitchen, try replacing butter with olive or canola oil.

24. Make meals picture-perfect. On days when you don't have salad, add a piece of fruit to your lunch. Or better yet, have fruit at lunch and salad with dinner.

25. Get creative with vegetables. Throw frozen veggies (no need to defrost!) into soups.

26. Step to it. Try to get at least 2,000 steps a day just through everyday activities, like vacuuming and gardening. Make it easy and check out a sports store for a pedometer.

27. Bored with your walks? Invite a friend to break up the tedium or try a new route -- both can make for a more enjoyable experience, and time will go much faster.

28. Lower stress levels with an enjoyable hobby. Can't think of one? Jot down your favorite childhood pastimes, then find one you can transfer to your adult life. For instance, if you loved to draw, find a drawing class nearby and sign yourself up!

29. Sprinkle wheat germ or flaxseed (both rich in omega-3 fatty acids) over salads, yogurt, and cereal.

30. Set the alarm on your computer to go off once an hour. This is your signal to get up and take a short, five-minute walk.

Sunday, August 22, 2010

Mind Over Money

The question is: Why? Why don’t we make saving a priority? We certainly know that saving money – like eating broccoli and strengthening our core muscles – is good for us. In the latter cases, we listen. Yoga and Pilates have never been hotter. And broccoli now comes as a baby vegetable, precut and bagged, and even in purple. Yet saving for tomorrow is still a largely ignored and unappreciated skill. There are three reasons for this.

One: Saving today is harder. “If you’re having to spend a disproportionate amount of income on food and gas, it’s hard to save,” says Anthony Pratkanis, a psychology professor at the University of California, Santa Cruz, who specialises in financial issues.

Over in our part of the world, food and fuel prices have increased substantially, eroding much of the income growth we’ve enjoyed in the past few years. According to the UN Food and Agriculture Organization, food prices soared nearly 40 percent since last year. Meanwhile, crude oil prices have surged more than five-fold since 2002.

What’s worse, the prospect of still spiralling inflation amidst a current slowing global economy will make it more difficult for already strapped households to save.

Two: Credit became too accessible. For years it was simply too easy to get your hands on money to spend. Banks are eager to extend credit to you if you meet their requirements.

A financial cards study by Euromonitor International reported there were 580 million credit cards in circulation in Asia Pacific last year, a 54 percent increase since 2002. Correspondingly, credit cards transactions has increased 62 percent in the same five-year period.

Another study by the Bank for International Settlements, the bank for central banks, noted that many Asian countries such as Singapore and Malaysia, racked up a 200 to 500 percent increase in credit card usage volume, including the use of cards both to make purchases and to withdraw cash, between 1998 and 2005.

With such easy credit available, why save when you could get that big flat-screen TV today and pay for it with a simple swipe of plastic?

Three – and most intriguing: Saving is, was, and always will be no fun. “Saving money,” explains Jason Zweig, author of Your Money and Your Brain, “doesn't feel good.” Think about it this way: Choosing to save almost always means opting for delayed instead of immediate gratification. “You can buy a pair of shoes today,” says Zweig, “or have a nice retirement 20 years from now.” You’re going to buy the shoes because the pleasure of getting something good today is much greater than the pleasure of getting something good years in the future – even if the reward in the future is bigger.

IF IT’S NOT SHOES THAT make you go mushy inside, it may be technology, or rare books. But that’s not only an intensity you feel, it’s an intensity neuroeconomists can see. In recent years, this relatively new breed of experts in economics and neuroscience have started using MRIs to view the brain as it is making money choices.

When something we want to buy comes into view, they see the pleasure centre firing up as we get a feel-good dopamine rush. Similarly, getting a few dollars today is thrilling – more thrilling, in fact, than getting a slightly larger profit tomorrow. And if you have to wait a few weeks or months for that gain, it will have to be much bigger in order to arouse the same interest in your brain. Things way off in the future – like retirement – don’t jostle the pleasure centre much at all.

“HUMANS, LIKE MOST ANIMALS, have a strong preference for immediate reward over delayed reward. If you offer me $10 today or $11 tomorrow, I’ll probably say I’d rather have the $10 today,” says Zweig. Even bigger numbers don’t seem to make a difference. Financial experts routinely use what-if scenarios to try to encourage people to save more and at a younger age. You’ve probably heard that if at age 20, you put $100 a month into an account earning 8 percent interest, you’d have $527,454 at retirement. If you waited until you were 30 to begin, you’d have only $229,388. Yes, the examples are striking, but by Zweig’s logic, they probably aren’t very effective.

“A reward you get in the distant future has no emotional kick to it. It’s just an abstraction,” he says. “Even if you tell people you’ll have a million dollars 30 years from now, the brain doesn’t get it.”

Which, of course, is perfectly rational. “If tomorrow’s reward is based on promises – which retirement is – the people making the promises might be lying, they might not be around 20 years from now, your goals might change, many things could happen,” says Zweig. “So you have this automatic preference for an immediate reward. And that probably comes from our [hunter-gatherer] ancestors.” Back in those days, food was scarce. Given the choice of eating now or maybe eating more later, the cave folk who chose the latter very likely starved to death.

So the question becomes: Knowing what we know about our money and our brains, what mind games can you play to psych yourself into saving?

Visualise your goals. Let’s say you're 31 and you want to retire in 25 years. The key is to make the goal as concrete as you can, says Zweig. Pick your birthday circa 2033 as the day for your retirement goal. Then ask yourself, What do I want to do when I retire? Do I want a villa in Bali, a yacht to sail the seas in, or a paid-off mortgage? It’s different for everyone. But you’ve made retirement tangible: You have the date. You have the goal. Then you give it a name. It becomes “The Villa in Bali Fund.” You put a little Balinese music on your desktop, or cartoons of the beach – whatever reminds you of your goal. Put your account statements in a manila folder and decorate it with coconut trees.

Sound corny? Sure, but what you’re doing, Zweig says, is building an emotional environment that you can save in. All these things work together to motivate you, and then when you see the pair of shoes, it will be easier for you to say to yourself, This is a choice between shoes and Bali. Suddenly, you can leave the shoes in the store.

Rally your team. Use your friends and family as a way to discipline yourself. Tell them what your goal is, and ask them to remind you if you’re about to spend money on something you won’t need. (Tell them you won’t get cranky and will appreciate the help.) You can even do this on the internet. Dean Karlan and Ian Ayres of Yale just launched a website called stickK.com, which lets you post your goal, notify your friends, and set up penalties if you fail. It worked for both founders, who lost a significant amount of weight by pledging a significant amount of money if they didn’t drop pounds. But you could also use it to build an emergency stash, increase your contribution to your retirement savings, or amass an education fund for your kids.

Break it down. Stephen Brobeck, executive director of the Consumer Federation of America, says that one reason many middle-income families don’t save is that they don’t believe they can come up with big enough sums of money to do it effectively. The fact is, he says, small amounts can be quite effective. Start with your change. “It sounds trivial, but we have story after story of people who accumulated hundreds of dollars that way, realised they could do it, and worked harder to get more,” he says. Then add an automatic transfer from checking to savings account every month.

Finally, recognise that the saving process is actually healing. It makes you feel better – a better person, a better spouse, a better parent – to know that you have something put away for your future. Says Brobeck, “You may have to make sacrifices in the short term, but you’ll feel so much better in the medium to long.

Wednesday, August 18, 2010

How to Be Your Own Doctor

1. Have a PERF-ect day

Essentially, there are four things you should monitor every day to make sure you are living healthily: the amount of fruit and vegetables you ate that day (fresh Produce); whether you walked and were active (Exercise); whether you got at least 15 minutes of laughter and fun time for yourself (Relaxation); and whether you got enough beans, grains and other high-fibre foods (Fibre). If you can say you did well on all four, your day has been extremely healthy. (Needless to say, this doesn’t apply if you spent the rest of the day say, drinking, smoking and eating chocolate.)

2. Get naked every two to three months

Then, with your partner (or a really close friend), conduct a head-to-toe skin check, looking for any new moles, changed moles, suspicious spots or rashes. Be sure to check your scalp, between your toes and fingers, and also the underside of your arms. If you find anything worrying, see your doctor.

Do the ABCD test when checking moles, looking out for these possible danger signs:

Asymmetry: the two halves don’t match.
Border irregularity: the edges are jagged.
Colour: uneven. Different shades of black, brown or pink can be seen.
Diameter: more than 6mm.

3. Monitor your sleepiness

There are three good ways to tell if you’re not getting enough sleep. First, do you require an alarm clock to wake you up most mornings? Second, do you become drowsy in the afternoon to the point that it affects what you’re doing? Third, do you doze off shortly after eating dinner? If the answer to any of these is yes, you need more sleep. And if you’re getting enough sleep (about eight hours) and still have these troubles, talk to your doctor about your low energy.

4. Measure your height every year after you turn 50

This is especially important for women as a way of assessing posture and skeletal health. A decrease in stature can be as informative as a change in a bone density test for monitoring your overall bone health. If you’re concerned, speak to your doctor.

5. Keep a mental colour chart of how dark your urine is

It may sound weird, but it’s a useful health indicator. Your urine should be a clear, straw colour; if it’s dark or smells strong, you may not be getting enough fluids. If it stays dark-coloured even after you increase your liquid intake, make an appointment to see your doctor. If it’s bright yellow, it may be the B vitamins in your multivitamin tablets (if you take them).

6. Check your heartbeat after you exercise

A study published in the Journal of the American Medical Association found that women with poor heart rate recovery (HRR) after exercise had twice the risk of having a heart attack within ten years as those who had normal HRR. Next time you exercise, like a strenuous 20-minute walk or a jog, count your heartbeats for 15 seconds immediately afterwards, then multiply the result by four to get your heart rate. Sit down and wait two minutes before checking again. Subtract the second number from the first. If it’s under 55, your HRR is higher than normal and you should consult with your doctor.

7. If you have diabetes, check your feet every day

You will be susceptible to foot damage, so examine your feet carefully for any blisters, fungus, peeling skin, cuts or bruises. Because people with diabetes often have some nerve damage in extremities such as the feet, these daily self-examinations give critical clues as to how well you’re monitoring your blood sugar and if you might have nerve damage.

8. Have a cardiovascular check

If you’re over 40, you can request a full cardiovascular screening assessment (for future heart attack and stroke risk) with your doctor. You can also request one if you’re under 40 with a strong family history of heart attack or stroke. Blood cholesterol levels are just one of several factors that need to be measured and assessed, along with smoking status, blood glucose level, ECG results and blood pressure. Measuring cholesterol alone is not enough, as other risk factors may be missed; normal cholesterol levels do not necessarily mean that your overall cardiovascular risk is normal. Ask for advice at your doctor’s surgery.

9. Check your blood pressure every six months

Check with a home blood pressure monitor, or at a clinic. If the top number is more than 140 (130 if you have diabetes) and the bottom number is higher than 90 (80 for diabetics), wait a day, then check it again. If it’s still high, make an appointment with your doctor.

10. Check your hairbrush

If your hair’s falling out, ask your doctor to check your levels of blood ferritin, an indication of how much iron your body is storing. Some studies suggest low levels may be related to unexplained hair loss. Thyroid disease is another fairly common cause.

From the book, 5 Minute Health Boosters, published by Reader’s Digest (January 2010).

Sunday, August 15, 2010

《白蚂蚁》

《白蚂蚁》是一位新山热血戏剧男孩所制作的,製作費仅耗資逾7000令吉。但自从首映后,却得到了空前热烈的迴响.这部剧不但反映出华小教育的问题,也“賺”了观众的笑声和眼淚.

剧本的主材是从本地微型华小的角度出发, 以轻松诙谐手法触碰教育课题.

《白蚂蚁》描述某小镇一间只剩四位学生的微型华小,除了教课设备不足外,校舍还被白蚂蚁严重侵蝕,某天,一位充满热忱的新老师来报到后,学校开始有了微妙的变化。。



这是一处蛮不错的电影。。轻松的带出华小设备的不足。。戏里的主题曲歌也很好听。。

小小

演唱/詞曲:戴佩妮

小小的戰鬥力 可以翻越幾個丘
小小的一顆心 可以承載多少痛
小小的這雙手 可以握住什麼夢
小小的鞋缺一個口 小心的向前走

我走到海邊 看浪花翩翩
我在我小小的世界 哼著一首歌
抬起頭睜開眼 星星堆滿天
1 2 3 嗯嗯嗯 會不會實現
深呼吸閉上眼 風偷吻我的臉
嗯嗯嗯 4 5 6 某人在心裡面

我走到海邊 看浪花翩翩
我在我小小的世界 哼著一首歌
抬起頭睜開眼 星星堆滿天
1 2 3 嗯嗯嗯 會不會實現
深呼吸閉上眼 風偷吻我的臉
嗯嗯嗯 4 5 6 某人在心裡面

抬起頭睜開眼 星星堆滿天
1 2 3 嗯嗯嗯 會不會實現
深呼吸閉上眼 風偷吻我的臉
嗯嗯嗯 4 5 6 某人在心裡面

Friday, August 13, 2010

De-Tox As A First Step To A Slimmer, Healthier You

What does detox mean? It can be defined as cleansing the body of toxins that have accumulated through addictive habits. Most of us lead very busy lifestyles and end up eating out a lot. Through these eating habits, we are unconsciously fueling our bodies with countless meals of unhealthy foods, high content of oils, fats, sugar, salt etc.

No one can deny the wonders of the human body where the liver and kidneys do much of the detoxing for us naturally. However, it is nice to give those hard working organs a break once in a while, which is why a detox is highly recommended but not a must.

Many women and even some men go on detox programs for beauty and health reasons. Detoxing has been said to give dull and sallow skin a healthier more radiant glow. The effectiveness of a detox is subjective but in theory when your body is fully cleansed your body should technically function better.

For a healthy and effective detox regime, Marie France Bodyline recommends a 5-step program every 3-4 months. Nutritionists at Marie France Bodyline advise that the detox program is done during a period when you are most inactive or on leave from work as you may be weak from the lack of food for the first few days. The program advocates a healthy and balanced diet with a gradual addition of solid foods back into the system after the first 3 days.

Below is the recommended 4-step detox program as recommended by Marie France Bodyline which can be completed as a 3 or 7 day program:

Step 1 For the first 2 days, eat as much fruit as possible. Choose a good variety of fruits that are rich in different vitamins and minerals. For example Blueberries and Apples are high in antioxidants. Drink plenty of fruit juice with the pulp during the day. Avoid juices and fruits high in sugar at night. Coffee and tea should not be consumed during this period, but instead drink plenty of water. Water can be flavoured with a tinge of lime and/or lemon juice. Stay away from all carbs during this period.

Step 2 Take 3 to 4 portions of leafy green vegetables and fruits. Each serving should consist of 50% fruit and 50% vegetables. Vegetables may be lightly cooking with a light dash of olive oil. Fruits should be consumed fresh and raw. Do this for a day or two.

Step 3 At this stage you can begin adding white meats and beans to your diet. Maintain light cooking for both the meats and beans. This can be done for a day.

Step 4 In day 6 and 7 of your detox progam start adding half a bowl of rice to your meal.

Detoxing has had positive effects in helping with weight loss, improving digestion and slowing the aging process but should never be done on a long term basis.


Thursday, August 12, 2010

觉得做人累了就看看....

学会沉默  
有 时候,你被人误解,你不想争辩,所以选择沈默。本来就不是所有的人都得了解你,因此你认为不必对全世界喊话。却也有时候,你被最爱的人误解,你难过到不想 争辩,也只有选择沈默。全世界都可以不懂你,但他应该懂,若他竟然不能懂,还有什么话可说?那么,不想说话,就不说吧,在多说无益的时候,也许沈默就是最 好的解释。
  
至少平静  
在你跌入人生谷底的时候,你身旁所有的人都告诉你:要坚强,而且要快乐。坚强是绝对需 要的,但是快乐?在这种情形下,恐怕是太为难你了。毕竟,谁能在跌得头破血流的时候还觉得高兴?但是至少可以做 到平静。平静地看待这件事,平静地把其他该处理的事处理好。平静,没有快乐,也没有不快乐。
   
不要想如果当初  
人 生是一条有无限多岔口的长路,永远在不停地做选择。如果只是选择吃炒面或炒饭,影响似乎不大,但选择读什么科系、做什么工作、结婚或不结婚、要不要有孩 子,每一个选择都影响深远,而不同的选择也必定造就完全不一样的人生。生命中不可承受之情,就在于人生没有重来 的机会啊。如果当初如何如何,现在就不会怎样怎样。。。这种充满怅然的喃喃自语,还是别再多说了吧。每一个岔口的选择其实没有真正的好与坏,只要把人生看 成是自己。独一无二的创作,就不会频频回首如果当初做了不一样的选择。
  
保持单纯  
因为思虑过多,所以常会 把自己的人生复杂化了。明明是活在现在,却总是念念不忘着过去,又忧心忡忡着未来;坚持携带着过去、未来与现在同行,你的人 生当然只有一片拖泥带水。而单纯是一种恩宠状态。单纯地以皮肤感受天气的变化,单纯地以鼻腔品尝雨后的青草香,单纯地以眼睛统摄远山近景如一幅画。单纯地 活在当下。而当下其实无所谓是非真假。既然没有是非,就不必思虑;没有真假,就无须念念不忘又忧心忡忡。无是非真 假,不就像在做梦一样了吗?是呀,就单纯地把你的人生当成梦境去执行吧。
  
控制情绪别浪费了
今天的你,是不开心 的你,因为有人在言语间刺伤了你。你不喜欢吵架,所以你离开;可是你只是离开了那,却没有离开被那人伤害的情境,因此你愈想愈生气。愈有气,你就愈没有力 气去理会别的事情,许多更该用心去做去想去处理的事件,就在你漫天漫地的心烦意乱之中,被轻忽被漠视被省略了。因为,你只是一心一意地在生气。在情绪上做 文章,这是对自己的浪费,而且是很坏的浪费。毕竟,生气也是要花力气的,而且生气一定伤元气。所以,聪明如你,别让情绪控制了你,当你又要生气之 前,不妨轻声地提醒自己一句:“别浪费了。”
  
悄悄悄悄地回归平静  
曾经有一段时间,你心情低落,甚至懒得拉 开窗帘,看着窗外的阳光。因此你当然也忘了去看看,窗台上那一盆每天都需要喝水的百合花。如此不知过了多久,总算有一天,你度过了心情的低潮,同时也想起 了你的百合。天啊,可怜的花,它还活着吗?你战战兢兢地拉开窗帘,却见它迎风招摇,花颜可掬。原来在过去的这段日子里,你虽然忘了喂它喝水,老天却没忘了 以雨露眷顾它呢。许多事物悄悄地在你的视线之外进行,而且悄悄地安排好了它们自己。天生万物,天养万 物,一切其实无须担心。。。

你只要做的就是做好自己,不留任何遗憾。。。足矣!!!!