Believe in yourself; your body can do wonders

If one day you go to a clinic to do a body check or just some minor consultation on a bad cough, flu, headache or fever. But your doctor tells you, you only have a few months to live... *silence* "Are you KIDDING DOC?!"



I have not had all the fun in life.
Life can be so unfair, you may think, but have you review what you did in life that leads to this. How have you been treating your body? Smoking? Getting drunk? Too much fast food/ unhealthy food? Not getting enough rest? Over stress?

But it's too late isn't it?
There is always a saying about prevention is better that cure. But action speaks louder than words. How many people have tried preventing themselves from being sick? What is the ratio of people who cares about their own health compared to the ratio of people who is ignorant or just simply does not care. I make a bold guess that the ratio of people who cares:people who doesn't cares/don't know (1:30) ? For the majority, I guess you would not wake up until someone around you pass away suddenly or you, yourself received a bomb from your doctor.

So how many people would start planning their own funeral and how many people would do whatever it takes to regain back their health?

The selfish people, would start planning to leave their love ones. So good luck to you in achieving your dreams in the short period of time span left.

For the hopeful people, who would start treatment and drugs. Some information for you people, what drugs can do is to suppress, for lucky people they recover, but if you go back to the same lifestyle over again, the second time you may not be so lucky anymore...

So back to prevention... the moment you start taking drugs, it's cure already, you are suppressing the illness it is NOT prevention. It would be prevention if you are looking at it in a twisted way that it prevents you from dieing earlier. TRUE prevention is WAY before the illness is even developed, you might not know it, toxin accumulates in your body, slowly your body show sign, by then it is too late.

We all know oxygen is essential for life BUT yet oxygen is also inherently dangerous to our existence. Research into oxidative stress (caused by free radicals). Oxidative stress is the underlying cause of almost all of the chronic degenerative disease and aging. Conditions that contributes to the increase to free radicals that the body produces, such as pollutants in our air, food and water; excessive stress, poor exercise habits and etc...

I believe most of you have already heard of this thing called antioxidant, so other than anti-aging process do you know that antioxidants are intimately involved in the prevention of cellular damage?

Firstly you have to know that free radicals are atoms or groups of atoms with an odd (unpaired) number of electrons and can be formed when oxygen interacts with certain molecules. Once formed these highly reactive radicals can start a chain reaction, like dominoes. Their chief danger comes from the damage they can do when they react with important cellular components such as DNA, or the cell membrane. Cells may function poorly or die if this occurs. To prevent free radical damage the body has a defense system of antioxidants.



Antioxidants are molecules which can safely interact with free radicals and terminate the chain reaction before vital molecules are damaged. Yes, our body itself can produce antioxidants, but we are fighting a losing battle against all the hazy (pollutants in the air), smoke, alcohol, stress, unhealthy diet and the list goes on...

But we always can have reinforcements from the food we eat. But do you know what exactly to eat? DEFINITELY NOT anything you can find in a fast-food restaurant!! Although there are several enzyme systems within the body that scavenge free radicals, the principle micronutrient (vitamin) antioxidants are vitamin E, beta-carotene, and vitamin C. Additionally, selenium, a trace metal that is required for proper function of one of the body's antioxidant enzyme systems, is sometimes included in this category. The body cannot manufacture these micronutrients so they must be supplied in the diet.


So believe that your body an heal itself, BUT you have to give the right nutrition (vitamins, minerals, and more) the body requires on a DAILY basis. Why on a daily basis? Nutrition is no magic, it's common sense, you breathe everyday, oxidative stress occurs everyday so you have to protect yourself everyday!

Resources on antioxidant and free radicals: http://www.rice.edu/~jenky/sports/antiox.html


This book inspired me to write this post: "What you doctor doesn't know about NUTRITIONAL MEDICINE may be KILLING YOU" - Ray D. Strand, M.D.

Written by a Doctor, this book has amazing information about how our body can actually heal itself. I have not finish reading it, yet I'm so inspired already, this book only cost S$9.90. You simply have to get it.

Favourite quotes from the book itself:


"All I ask is that you be an open-minded skeptic - the kind of seeker I was when I first discovered this wondrous form of preventive medicine. I had to humble myself a bit to learn that even though I was a good doctor I had much to learn about health. Are you willing to do the same?"





Physicians are disease- and drug- oriented, we spend most of our time and effort trying to identify a disease process so we can prescribe a drug or treatment plan for our patient.

Doctors simply wait until patients develop one of these diseases and then begin to treat it.

Nutritional medicine is common-sense, mainstream, preventive medicine.

Taking nutritional supplements is not about eradicating disease; it is about promoting vibrant health.

They look to modern medicine as their savior and to medications as the cure. Sadly, only after they become ill do patients realize how ineffective our treatments actually are.

The health-care community prides itself on promoting preventing care. But have you ever given that approach much thought? Physicians certainly do encourage patients to have routine physicals in order to maintain their health. But on a closer look into doctors' helpful recommendations quickly leads one to the conclusion that they are simply attempting to detect disease earlier. Think about it. As I've mentioned physicians routinely perform pap smears, mamograms, blood work and the physical exam primarily to see if any silent diseases already exist in their patients. What has been prevented??

True prevention: Empowering patients to avoid getting some of these major disease in the first place is true prevention.

Last sneak preview...
Over the past seven or eight years, I have taken a different attitude: I use medication as last resort - not as my first choice. I have been amazed at how many of my patients are actually willing to become more proactive with their health if even a slight chance exists that they could avoid taking any medication. Oh, sure, I still have those patients who do not consider changing. For them, I still have the drugs.

Doctor Ray D. Strand offered a priceless gift to improve the quality and quantity of life. The world need more doctors like him. :)

Is beer the cause of beer bellies?

One day I happened to watch " What's good for you" and this episode caught my attention and so here goes...

Look around any pub and you'll see a familiar sight — they're big, gorgeous and all their own work ... beer bellies!
Take these three blokes from Melbourne: Warren, Mark and Mick. You don't develop beer bellies like theirs without some pretty dedicated drinking.

Beer lover Warren: "Just come off a pretty solid weekend of, well, let's call it binge drinking. It was fun, it was probably a good 35 to 40 pots.

Forty pots in one weekend! That can't be good.

What about his mate Mark? "When at the pub it's nice to have some chips or some nuts …"

Health food, that's bound to help.

Mick: "I don't know what these guys are complaining about. They don't have a gut between them."

Oh Mick, surely that lager's making you larger and that stout must be making you stouter?

Or is it?

"I do drink beer. I like beer," says our gut guru, Melbourne GP, Dr Harry Hemly.

"A beer belly is the accumulation of fat around the midriff, which is really associated with the too much intake of the fats and carbohydrates."

But what about beer? It's time for our reporter Michael Slater and the boys to step up for some serious research.

The test

Michael: "My challenge is to drink two beers a day to see if I put on weight. We already know my waist measurement is 84 cm. I'm putting my trim, taught and terrific figure all on the line for this show."

There can't be many better challenges for a bloke. But for our three amber-loving amigos, life's no longer going be a barrel of laughs. Not a beer barrel anyway! They've agreed to give up the golden nectar for a fortnight and see what happens to their waistlines.

Dr Harry's agreed to play referee and of course, the guys will be sticking to their regular diet and exercise routine.

Time for the weigh-in and the all-important girth test.

Warren weighs in at 105 kilos and is an even 100cm round the middle.

Dr Harry: "Wow, that's a pretty good sized belly there."
Warren: "Yeah, well it's all paid for!"

Mark's the lightweight of our trio at 65 kilos and a modest 95cm waistline.

Harry: "You're sucking it in mate."
Mark: "Don't know what happened there."

Mick's got the most to lose. At almost 101 kilos, he's a match-winning 114cm round the belly!

Harry: "Beautiful, we have a winner."

Dr Harry records the vital statistics, so there'll be no argy-bargy later on.

So Michael will be struggling to bravely down two beers a day. While in the ladies lounge, it's Shirley Temples all round for the next two weeks for our beer trio.

Will our boys' kegs shrink to six packs?

Meanwhile, while Michael tries to keep up with his part of this important study, he has discovered that he might be doing his body some good. "I'm forcing down two beers a day, but it turns out, far from giving myself a beer belly, I might actually be doing myself some good. You see, there's a chemical in beer called xanthohumol that researchers now believe helps fight both heart disease and some cancers. I'll drink to that," says Michael.

Dr Peter Rogers has been in the beer research game for many years and is the man who can tell us more about xanthohumol.

"We know, through recent scientific reports, that it has an effect on cancer and it will reduce the tumour formation in small animals. In cell culture it will inhibit and it will kill cancerous cells. So everyone is now very interested in xanthahumol," says Dr Rogers.

The only problem is, the average Aussie beer doesn't contain enough to do you any good. Blokes like Peter are working on it, but as it stands, you'd need to drink 17 pints to get a medically effective dose. Kind of defeats the purpose, unless someone can prove that beer's a diet drink.

Well, hold on to your pint pots! This bloke reckons it is!

Dermot O'Donnell is a master brewer: "I've been drinking beer for 40 years and I'm still relatively trim … in fact, beer has actually got less calories than skim milk and probably only half the calories of wine," says Dermot.

Less calories than skimmed milk? Hope none of our three temporary teetotallers Mick, Warren and Mark, have replaced beer with skinny milkshakes!

Results

Two weeks later, it's judgement day.

The all-important weigh-in and waist measurements are about to begin. It's the same routine as two weeks ago.

Warren:
Weight before: 104kg
Weight after: 107kg

Warren's actually gained three kilos. And not surprisingly, his waist is bigger too.

How's Mark fared? He's the opposite of Warren, he's lost a kilo.
Weight before: 65kg
Weight after: 64kg

He's also shed an amazing 9cm worth of beer belly!
Mark's waist before: 95cm
Waist after: 86cm

Now Mick used to drink well over the odds:
Waist before: 114cm
Waist after: 103cm

"Just goes to show you what a couple of weeks off the beer will do for you," says Dr Harry.

Better still, his ample belly has shrunk by an impressive 11cm!

So Mick's lost some belly, Mark's looking sharp, but Warren's put on weight. Hardly what you'd call definitive is it?

Now it's Michael's turn with the tape measure:
Waist before: 84cm
Waist after: 84cm

So it's pretty much the same.

"So that means, for me and probably for most people, that two glasses is allowed," says Michael.

"Two glasses is maybe even healthy for you — to drink a couple of glasses of beer or wine a night — but no more than that," says Dr Harry. You heard it folks!

Two beers a day will do you good and won't lay waste to your waistline.

So what is it about beer that makes it associated with beer bellies? "Beer tends to be an appetite stimulant so people often eat meat pies and all sorts of other unhealthy foods — rather than eating healthy foods — and the kind of foods you tend to get in the places that sell beer. The kinds of food they sell aren't necessarily the most healthy kinds of foods," says Dr Harry.

And that's a typical night in the pub — couple of beers, bag of chips, some salty nuts — it all adds up. Just don't blame the beer if you pack on some padding!

But you still have to take it easy.

Conclusion

So, recommended beer intake: two beers a day for men, one for women — because excessive consumption can lead to cardiovascular and other health risks. With all that on board, it's time to declare an official end to the beer drought!

So there you have it — in moderation, beer is one of the good things in life we can enjoy and benefit from without a downside.

But remember, no more than two glasses a day for blokes and one for women.

Cheers!

Fast facts

Now here's a question you might like to ponder next time you're ordering a beer. Which is better for your health? Light coloured beer or dark? Most beers contain significant numbers of nutrients, but as a general rule, the darker the brew the more nutrients it contains.

So what really causes beer bellies?

Let's start by saying that there are people who don't drink beer and walk around with a huge beer belly, and there are people who do drink beer yet remain slim. So beer in itself isn't some evil brew that causes our belly to inflate.

Having one is in fact caused by a calorie surplus which leads to the accumulation of fat on the torso. The reason why men have more beer bellies than women, is that women tend to gain weight mostly in the thigh and pelvic area, while men tend to gain weight in the abdomen. But even if you don't drink beer at all, other fatty and non-healthy food may cause a beer belly to appear.

Even though beer isn't the only possible culprit, it is detrimental to your health and weight. The reason is simple: beer is a high calorie beverage, filled with empty calories which our body can do very little with besides turn into ugly fat. A glass of beer can contain 146 calories, which is a lot. Since many people consume more than 1 glass each drinking night, the calories can add up.

Other negative things about beer which may cause it is that beer makes us hungry and usually makes us eat a lot of snacks like pretzels or nuts. This increases further our calorie consumption and the accumulation of abdominal fat.

Beer also makes out blood sugar levels to drop, causing us to feel lethargic. This leads to general inactivity which means that we burn less calories than we should. The less we burn, the more prone we are to having a beer belly. The best way to get rid of it is to first realize what it is in your lifestyle which may be causing your beer belly and to put an end to those things. If it's beer drinking, switch to light beers and cut down on the amount. If it's something else, make the necessary adjustments.

The Health Risks of a Big Belly

Carrying extra fat around your midsection is extremely dangerous, as people with large bellies are at a higher risk of dangerous visceral fat, which can infiltrate your liver and other organs, streak through your muscles and even strangle your heart.

According to the Mayo Clinic, extra belly fat can lead to:

•Diabetes

•Some types of cancers

•High blood pressure

•Sleep apnea

•Abnormal lipids -- high triglycerides and low HDL ("good" cholesterol)

•Insulin resistance

•Metabolic syndrome

So whether you are a man or a woman, losing excess weight around your belly is much more than a cosmetic issue; it's a health issue.

Resources:
http://health.ninemsn.com.au/whatsgoodforyou/theshow/694107/does-beer-cause-beer-bellies

http://ezinearticles.com/?What-Causes-a-Beer-Belly-and-How-to-Get-Rid-of-It?&id=908219

http://www.sixwise.com/newsletters/2008/june/11/what-really-causes-the--beer-belly--in-men-and-how.htm

This week i've been to a digestive health talk - by Dr huang

Our digestive tract is one of the largest of all our body systems, it extends approximately 30 feet long from mouth to anus!

When we eat food such as rice, bread, meat and vegetables, they are not in a form that the body can use as nourishment. Our food and drinks must be changed into smaller molecules of nutrients before they can be absorbed into the blood and carried to cells throughout the body. Digestion is the process by which food and drinks are broken down into smaller parts so that the body can use them to build and nourish cells as well as to provide energy.

The digestive system plays an important role in keeping us healthy. Therefore, it is necessary to ensure that we maintain a healthy digestive health.


In Singapore Statistics:

1) About 80% of people suffer from constipation at some time during their lives...
2) The average Singaporean diet is below the recommended 25 to 20 grams of fibre...

So what cause poor digestive health?
-Low dietary fibre intake (stools are not bulky enough to stimulate bowel moevement)
-Inadequate fluid (causing the stools to be dry and hard)
-A lack of physical activity and exercise (causing weak intertinal activity)
-Side-effect of some medications (including some painkillers and iron tablets)
-Hormonal
-Metabolic problems
-Change in diet
-Environmental changes
-Pregnancy
-Ignoring the urge to have a bowel movement (due to work or social activity)

Consequence of a poor digestive system:

Irritable Bowel Syndrome (IBS)
A common functional gastrointestinal disorder interferes with the normal functions of the large intestine (colon). Symptoms are associated with the colon and including bloating, cramping, abdominal pain, constipation, and diarrhea.

Constipation
A condition in which bowel movements occur less often than usual which consists of hard dry stools that are painful or difficult to pass.

Constipation may be due to combination of several factors, for example, not getting enough fluids (especially water), or from a diet that does not include an adequate amount of fiber-rich food.


Indigestion
A feeling of fullness during a meal, uncomfortable fullness after a meal, or pain in the upper abdomen. Indigestion is common in adults which occurs once in a while of as often as everyday.


Diverticulitis
A common digestive diease particularly found in the large intestine. The most common symptom of diverticulitis is abdominal pain. If infection is the cause, symtoms such as nausea, vomiting, feeling hot while having no fever, cramping, and constipation may occur as well.

Colon cancer
The cancer of the large intestine (colon) and rectal cencer is cancer of the last 6 inches of the colon which are often referred to as colorectal cancers. Colorecatal of colon cancer is the most common form of cancer occurring in adults in Singapore. It is the 3rd most deadly cancer in the world. Some symptoms of the colorectal cancer are: blood in the stools and change in bowel habits, abdominal pain and a anaemia which is in the form of a lump in the abdomen.

Others:
cardiovascular diseases e.g. coronary heart disease and Diabetes

So you've seen the causes and consequences of a poor digestive system. You need to know th Importance of having a healthy digestive system

The condition of a person's digestive system can significantly affect their overall health as our digestive systems play a primary role in keeping us healthy. When problems occur, it can have a major negative impact on how we feel and how our body reacts.

One such major problem is when the body might not be able to absorb enough nutrients from food, which may cause the person to suffer from a number of different problems. If such are left untreated, it may escalate into more serious conditions. Hence, it is important dor us to maintain good dogestive health for a better well-being.

HOW to have a good digestive system??

. More dietary fibre intake (25g to 30g)
. Adequate fluid intake (recommended 8 cups of water daily/ 2Litres of water)
. Sufficient leisure time
. Regular exercise
. Eat less red meat
. Eat a healthy and well balanced diet
. Eat more vegetables and fruits daily (2 serves x 2 portions daily)
. Reducing alcohol intake
. Quit smoking
. Achieve and maintain body weight within the normal range

Do you know our body actually require 114 nutrients every single day?

What are nutrients for?

Essential nutrients in the body are for cells growth, maintenance and repair.

Nutrients provide energy to allow your body to function efficiently.

Nutrients along with fiber and WATER are essential for good health.

Vitamins and minerals are needed for macronutrients to control the release of energy from food.

Vitamins are organic substances, it activates enzymes, which are proteins that acts as catalysts to speed up biological reactions that take place in your body.

Our body produces a certain amount of vitamins D and K, but all other vitamins come from our diet and supplements.

To work correctly, 114 nutrients the body needs each day. Both our food and nutritional supplements should provide the full range of nutrients:
• Macro-nutrients: proteins, carbohydrates and fats
• Micro-nutrients: vitamins, minerals and trace elements
• Phyto-nutrients: nutrients of plant origin

It is ALMOST impossible to achieve that, to eat so much vitamins, minerals and all that our body requires for optimum performance. Optimum performance means to wake up in the morning feeding enough energy to take each day with clear thoughts to the management of our challenges effectively.

Nutrients from food are absorbed by the body as it passes through the digestive system. But basically if we have to "eat" 114 nutrients through food, before we achieve optimum performance we would have achieve the ultimate body size. ;)

(the 4th benefit) all together it's less than 200 calories!
I don't know where the hell can i find anything better than this...

Resources:
http://www.sooperarticles.com/health-fitness-articles/nutrition-articles/why-our-body-need-nutrition-70961.html

Sleep wrong and you'll feel the bad fat

Over the last few decades, people all over the developed world have been getting fatter, pointing fingers at a variety of causes, from longer work-weeks to stress to fast-food and inactivity. But, there may be another far more pervasive contributor. Sleep.

SLEEP'S effect on fat is becoming clearer. Having too much or too little piles on the worst kind of fat. In fact, a good chunk of your weight gain, moodiness and brain-fog may be due to your sleep habits.

People under 40 gained 1.8 Kg more on average if they got less than 5 hours of sleep per night than if they slept for 6 or 7 hours. Those regularly sleeping for more than 8 hours gained 0.8 Kgs more than the medium-sleep group.

CAT scans revealed increases in visceral fat, which accumulates around the internal organs and is particularly dangerous to health.

Lack of sleep makes you ravenous:
According to a December 2004 University of Chicago study published in the Annals of Internal Medicine, partial sleep deprivation alters your level of hunger hormones, making you not only hungrier all day, but seriously jonesing for calorie-dense, high-carbohydrate fare.

Lack of sleep makes it harder to exercise:
When you wake up tired, it is increasingly more difficult to find the motivation and energy to exercise, which, as you progress through life, is mission critical in your ability to not only lose weight, but maintain weight loss. This sets up a vicious cycle of lack of energy that leads to lack of exercise that fosters a poorer sleep that leads to lack of energy. At some point, you need to just dive in and make an exercise intervention.

Lack of sleep dramatically increases your risk of obesity:
Research by the University of Warwick linked sleep deprivation with an near doubling in the chance of becoming obese. More recently, a 2007 University of Michigan study revealed a strong correlation between childhood obesity and lack of adequate sleep (9-hours). Every additional hour of sleep in 6th-grade decreased a child’s likely of being overweight by 20%, while every additional hour of sleep in 3rd-grade decreased the risk of being overweight in 6th-grade by a whopping 40%. A University of Texas at Houston study similarly showed the odds of obesity in adolescents increased 80% for each hour of lost sleep. And, things don’t get better any as we get older, more stressed, less active and sleep even less.

So, how much sleep does it take to go from buff to puff?

As we’ve seen, not a lot. And, the effects can be cumulative, so if you don’t sleep well for a week, then sleep late one Saturday to try to make up for it, you’re still going to be at a net loss. So, it seems pretty clear that sleep plays a role in weight. That would be enough to motivate many people to work on their sleep habits. But, wait, there’s more!

Lack of sleep melts your brain.

Adding insult to injury, it seems lack of sleep not only makes you fat, it may also may you dumb…or at least temporarily dopey! In fact, a growing body of research reveals a serious drop in cognitive function with even small amounts of sleeplessness.

Lack of sleep make you less discerning:
A 2007 study presented at the 21st Annual Meeting of the Associated Professional Sleep Societies revealed a serious drop in the ability of airport screeners to detect high-risk items. And, that problem worsened at the participated slept less.

Lack of sleep decreases cognitive function & memory:
Much of what we learn during the day is processed and integrated while we sleep. So, when we disrupt our sleep, we mess with not only our ability to form memories, but to understand and utilize new information. This leads to poorer performance both at work and in school. Dr. Avi Sadeh of Tel Aviv University recently studied the effects of a slightly shortened sleep period in 4th and 6th graders. After three days getting just 30 minutes less sleep, the average 6th grader had the cognitive function of a 4th-grader. A second study from the University of Minnesota revealed the Average A-student got 36 more minutes of sleep than the average D-student. Moved by this and other evidence, the high school in Edina, Minnesota pushed its start-time from 7:30am to 8:25am and saw a jump in SAT scores from the top 10% of students from 1288 to 1500. Yes, you read that right!

So, we’ve seen the impact of even modest loss of sleep on weight and brain function, but what about mood?

Lack of sleep brings out your inner-ass.

By, now, this should come as no surprise. When you don’t get enough sleep, it can make you downright nasty. Yes, sleep can effect your mood big time! I could roll out the studies here, too. But, honestly, this is the effect that most people can easily validate through their own experience. I know when I find myself getting angry or having a shorter fuse, less likely to laugh or just not upbeat, I can pretty much always tie it to a lack of adequate sleep.

Top 5 tips to help you sleep better.

The evidence is pretty powerful. Lack of sleep can, indeed, make you fat, nasty and dumb. The question is, what do you do about it? And, while the best option is absolutely to see a sleep professional, here are a few other options you might want to explore and put into action today:

Exercise.
Exercising 3-6 hours before going to sleep increases your body temperature and there is some evidence to suggest that the gradual decrease in temperature that follows help lull you into sleep. A Stanford University School of Medicine study of 55 to 75 year old sedentary individuals who struggled with insomnia revealed that adding 20-30 minutes of exercise every other day cut the time needed to fall asleep in half and increased sleep time by nearly one hour. Plus, it’ll help discharge a lot of daytime stress and anxiety and we all know how important it is to overall health.

Alcohol & caffeine.
Simple. It takes about 2-hours to metabolize an ounce of alcohol, so try to limit intake to no more than one drink at least 2-hours before bedtime. Caffeine metabolizes far more slowly. a large cup of coffee could take up to 15 hours to fully metabolize, so the general rule is no caffeine after lunch.

Go to sleep at a consistent time.
Establish a consistent sleep time and make it a strong priority to keep to that time, even on weekends. Over time, this helps train your system to expect and accept sleep more readily.
Develop a routine. Along the same lines, create a specific bedtime routine that you can repeat every night before retiring. This helps program your mind the ease into sleep more readily.
Use the bedroom only for sleep and nookie. We tend to anchor certain psychological and emotional states with people and places. If you use your bedroom for work, entertainment and a wide variety of other activities, then you associate being in the bedroom with being awake and, potentially, with stress. But, if you only use your bedroom for sleep and “pre-sleep” enjoyment that almost always leads to sleep (at least for men), over time, you will begin to link a state of calm with simply being in the room. This will help you drift off more readily.

Sources:
http://www.newscientist.com/article/mg20527504.700-sleep-wrong-and-youll-feel-the-bad-fat.html
http://www.jonathanfields.com/are-your-sleep-habits-making-you-fat-nasty-and-dumb/

another interesting source:

http://health.howstuffworks.com/mental-health/sleep/basics/sleep.htm

I know i put my handphone number here but please, please, PLEASE do NOT call me at some unearthy hour (SGT 11pm - 8am ). Some bugger called me at 2.30am and woke me up, after i hanged up the phone and cleared my mind for awhile i got so damn freaking pissed at the inconsiderate asshole who fucking wake me up from my sleep i practically couldn't not fall back to sleep until 3am++ Then i started cursing and swearing and hoping that the retarded ass have nightmares everynight after yesterday, for waking me at such hour, disturbing my good night's rest.
So after all this research and ranting, i'm off to sleeppppp. GOODNIGHTS WORLD.
xoxo