Niat Berpuasa

sahaja aku berpuasa sebulan pada bulan Ramadan bagi tahun ini kerana Allah Taala

10 Tips Mencegah Sakit Pinggang

Sakit pinggang (low back pain atau lumbago) adalah penyakit neurologis kedua paling umum setelah sakit kepala. Hampir setiap orang pasti pernah mengalaminya. Untungnya, sebagian besar sakit pinggang sembuh hanya dalam beberapa hari.

Menurut lamanya, sakit pinggang terdiri dari dua jenis. Sakit pinggang akut atau jangka pendek umumnya berlangsung hanya beberapa hari sampai minggu. Sakit pinggang disebut kronis bila berlangsung lebih dari 3 bulan.

Sebagian besar sakit pinggang disebabkan oleh trauma punggung bawah atau gangguan seperti sciatica dan artritis. Trauma tersebut dapat disebabkan oleh cedera olahraga, bekerja di rumah atau di kebun, atau tersentak tiba-tiba seperti kecelakaan mobil atau tekanan pada tulang belakang lainnya. Penyebab lain yang paling umum adalah menggunakan otot-otot punggung Anda dalam kegiatan yang tidak biasa Anda lakukan, seperti mengangkat mebel atau melakukan pekerjaan berat seperti mencangkul.

Gejala sakit pinggang berkisar pada sakit otot yang menusuk atau nyeri, kaku/keterbatasan rentang gerak, atau ketidakmampuan berdiri tegak. Kadang-kadang, rasa sakit yang dirasakan di pinggang dapat menjalar sampai ke tempat lain dari tubuh.

Tips untuk mencegah sakit pinggang

1. Selalu melakukan peregangan sebelum latihan olah raga atau kegiatan fisik lainnya yang berat.
2. Jangan membungkuk ketika berdiri atau duduk. Ketika berdiri, jaga titik berat badan Anda agar seimbang pada kaki Anda. Saat bekerja di rumah atau di kantor, pastikan permukaan pekerjaan Anda berada pada ketinggian yang nyaman untuk Anda. Duduklah di kursi dengan sandaran yang baik dan posisi dan ketinggian yang tepat untuk tugas tersebut.
3. Selingi duduk Anda dengan secara berkala berjalan-jalan atau melakukan peregangan otot ringan untuk mengurangi ketegangan. Jika Anda harus duduk untuk jangka waktu yang panjang, istirahatkan kaki Anda di bangku rendah atau tumpukan buku.
4. Kenakan sepatu yang nyaman dan bertumit rendah.
5. Tidurlah dengan miring untuk mengurangi tekanan pada tulang belakang Anda. Selalu tidur di permukaan yang cukup padat, jangan terlalu empuk.
6. Mintalah bantuan orang lain bila Anda mengangkat benda yang berat.
7. Jangan mengangkat dengan membungkuk. Angkat objek dengan menekuk lutut Anda dan berjongkok untuk mengambil objek. Jaga punggung lurus dan terus dekatkan objek ke tubuh Anda. Hindari memutar tubuh saat mengangkat. Lebih baik mendorong daripada menarik ketika Anda harus memindahkan benda berat.
8. Jaga nutrisi dan diet yang tepat untuk mengurangi dan mencegah berat badan berlebihan, terutama lemak di sekitar pinggang. Diet harian yang cukup kalsium, fosfor, dan vitamin D membantu menjaga pertumbuhan tulang baru.
9. Jika Anda merokok, berhentilah. Merokok mengurangi aliran darah ke tulang punggung bagian bawah dan menyebabkan cakram tulang belakang mengalami degenerasi.
10. Berolahragalah secara teratur. Gaya hidup aktif berkontribusi dalam mencegah nyeri pinggang.

[source: majalahkesehatan.com]

How to fast healthily during Ramadan

With the month of Ramadan upon us it is useful to look at ways of trying to maintain a healthy diet whilst fasting. Fasting for 12 to 24 hours or more can lead to dizziness and fatigue and a lowering of metabolic rate as a means of conserving calories or energy. Here are some simple guidelines to make sure that your diet remains balanced and healthy during this fasting period:

Don't skip breakfast (Suhoor)
Even though sleep may seem far more appealing than waking up to force down some food, don't skip breakfast. Breakfast is the most important meal of the day. Research has shown that breakfast provides the essential energy and nutrients needed for concentration, while keeping hunger symptoms like headaches, fatigue, drowsiness and restlessness at bay. In addition, it speeds our metabolic rates. It is therefore vital to ensure an adequate intake at breakfast time.

Eat a wide variety of foods
When your daily intake is limited to two meals per day, you need to put extra effort into including foods from all the food groups. Our bodies need at least 40 different nutrients daily, to ensure that we grow properly and maintain good health. Although most foods contain more than one nutrient, no single food provides all the necessary nutrients. Moreover, foods have benefits that can't be replicated by a pill. So it is important to eat a wide variety of foods every day, to ensure that we get all of these nutrients. Select foods each day from each of the five food groups:

· Breads, cereals and other grain products

· Fruit and vegetables

· Meat, fish and poultry

· Milk, cheese and yoghurt

· Fats and sugars (these are low in nutrients & high in calories, so limit intake!)

Eat low glycaemic (GI) foods at breakfast to help control blood sugar levels
Carbohydrates are classified according to their glucose response or glyceamic index (GI). The GI measures how fast the carbohydrate of a particular food is converted to glucose and enters the bloodstream. The lower the GI, the slower the food is converted to sugar and the longer it satisfies your hunger. Selecting low GI foods helps maintain normal blood sugar, minimises hunger pangs & satisfies appetite without providing excess calories. Also, by controlling blood sugar levels, you prevent excessive eating binges as a result of low blood sugar levels. Remember to include low GI foods at each meal, and to avoid eating high GI foods on their own, but rather to mix them with low GI foods, which will give an intermediate GI overall.

Be aware of your cooking methods
By making small changes in your cooking habits, you can create great-tasting foods that are also healthy for you. Many of those treasured family-favourite recipes have a very high fat content for today's health-conscious living. Don't give up on your favourites – just convert them! Here's how:

· Always trim off excess fat from before cooking, or use venison, chicken and soya as lower fat options. Remove poultry skin & choose light meat (eg. breast).

· Cut down on fat intake during cooking:

- cook onions in a little water or vegetable stock rather than oil or butter

- use non-stick frying pans & non-stick sprays rather than oil or margarine

- bake, grill or roast foods rather than frying

- cook roasted meat or poultry on a wire rack so that the fat can drip off

- Steam or boil vegetables

- when preparing rice, noodles & other grains, season with herbs, spices & broths rather than added fat

- prepare soups, gravies & sauces in advance, so that they can be refrigerated, allowing you to remove the layer of fat that forms on top.

- Use herbs and spices to add flavour & zest to low-fat cooking. Basil, bay leaf, oregano, & rosemary add distinctive flavours & colours to meat & vegetables. Spices, like cinnamon, ginger & nutmeg enhance the sweet taste of foods, & seasoning blends, such as chilli powder, curry powder provide a complex array of flavours

· Avoid taking in too much salt

- Use garlic, dry mustard, pepper, onions, mushrooms & tomatoes to add flavour to meat and vegetables
- Add sliced lemon or lemon juice to white meats & fish

· Make healthy changes to recipes
Cut the fat in half - if a recipe requires cream or whole milk, use evaporated or fresh skim milk. If a recipe requires a whole egg, use two egg whites, etc.

Eat enough carbohydrate foods - especially those rich in fibre
These foods provide the body with energy. They are rich in B vitamins, and are an excellent source of fibre. Hi-fibre foods also fill you up more than low-fibre counterparts. Foods high in fibre include brown rice, wholegrains, fresh fruit and raw veggies.

Remember your fruits and vegetables
Fruit and vegetables add colour and variety to the menu. They are "protective" foods as they help the body fight off sickness and disease. They are also rich sources of a variety of vitamins, minerals, and fibre, and are low in calories.

Drink sufficient fluid
Always include water in your diet, and cut down on caffeine-containing beverages. Caffeine is a diuretic and will not provide adequate hydration.

We all know that maintaining a balanced diet by eating healthily has a vital influence on your well being. Try following the above principles so that this fast period does not sway too much from the principles of good nutrition.

[Source: www.themodernreligion.com]

Adab Berpuasa

Setiap orang yang mengerjakan puasa perlu mematuhi beberapa peraturan dan adab yang boleh menyempurnakan ibadah tersebut. Antara yang terpenting adalah:

1. Menjaga lidah daripada berdusta, mengumpat dan mencampuri urusan orang lain yang tiada kena-mengena dengannya;

2. Memelihara mata dan telinga daripada melihat dan mendengar perkara yang dilarang oleh syarak dan yang sia-sia;

3. Mengawal perut daripada merasai makanan dan minuman yang haram atau yang mengandungi unsur syubhat terutama ketika berbuka dan berusaha sedaya mungkin untuk menghasilkan pemakanan yang halal lagi bersih.

Ulama silam pernah berpesan: “Apabila kamu berpuasa maka perhatikanlah apa yang akan dijadikan makanan berbukamu dan di manakah kamu akan berbuka?” Ia adalah panduan yang terbaik bagi mengawasi diri daripada terjebak dengan unsur-unsur makanan yang tidak halal;

4. Berusaha menjaga kesemua pancaindera dan anggota tubuh badan daripada mendekati atau melakukan maksiat dan perkara yang sia-sia. Dengan demikian ibadah puasanya akan suci dan sempurna. Terdapat ramai yang memenatkan diri dengan berlapar dan berdahaga, membiarkan diri terdorong kepada perlakuan dosa dan noda, kerana itu puasanya rosak binasa dan keletihannya tidaklah berbaloi sebagaimana maksud sabda Rasulullah s.a.w.: Ramai yang berpuasa tidak mendapat ganjaran daripada puasanya melainkan lapar dan dahaga. (Riwayat an-Nasaei)

Meninggalkan maksiat menjadi kewajipan kepada seluruh orang Islam sama ada mereka sedang berpuasa atau tidak. Apatah lagi bagi yang berpuasa, ia lebih dituntut dan diwajibkan. Sabda Rasulullah, Puasa itu adalah ‘perisai', sekiranya seseorang daripada kalangan kamu sedang berpuasa janganlah dia bercakap kotor, melakukan keburukan dan berbuat bodoh. Jika ada orang lain yang mengejinya atau cuba memeranginya maka hendaklah dia katakan kepada orang itu: “Saya sedang berpuasa.” (Riwayat Bukhari dan Muslim);

5. Jangan membanyakkan tidur pada siang harinya dan makan pada malamnya, bahkan bersederhanalah pada kedua-duanya bagi menyelami kejerihan lapar dan dahaga. Dengan demikian sanubarinya terkawal, keinginan nafsunya kurang dan hatinya ceria. Itulah rahsia dan intipati puasa yang perlu dicapai;

6. Jauhkan diri daripada mengikut dorongan nafsu ketika berbuka dengan beraneka jenis makanan yang lazat-lazat. Sebaik-baiknya adat makannya sama sahaja pada bulan puasa dan bulan-bulan yang lain. Penggemblengan diri dalam mengurangkan tuntutan jasmani dan keinginan perasaan memberikan kesan yang positif terhadap kecerahan hati nurani yang amat dituntut terutama pada bulan Ramadan.

Mereka yang menjadikan keinginan nafsu perut sebagai tunggangan akal ketika berbuka yang menyalahi kebiasaan pada bulan-bulan lain sebenarnya terpedaya dengan pujukan iblis. Rayuannya bertujuan menghilangkan barakah (berkat) ibadah puasa mereka, nikmat limpahan ketenangan daripada Allah s.w.t., kekhusyukan diri ketika bermunajat dan berzikir kepada-Nya.

[source: www.ashtech.com.my]

Ganjaran Sedekah

RasulAllah Shollallahu Alaihi Wa Sallam menganjurkan kepada kita umatnya untuk memperbanyak sedekah, hal itu dimaksudkan agar rezeki yang Allah berikan kepada kita menjadi bertambah berkah.

Allah memberikan jaminan kemudahan bagi orang yang berdekah, ganjaran yang berlipatganda (700 kali) dan sebagai ganti, sebagaimana firman-Nya dan sabda RasuluAllah SAW, sbb :

Allah Ta’ala berfirman, ” Adapun orang yang memberikan (hartanya di jalan Allah) dan bertaqwa dan membenarkan adanya pahala yang terbaik (syurga) maka Kami kelak akan menyiapkan baginya jalan yang mudah “.
{Qs. Al Lail (92) : 5-8}

Allah Ta’ala berfirman, “Perumpamaan ( nafkah yang dikeluarkan oleh) orang-orang yang menafkahkan hartanya di jalan Allah adalah serupa dengan sebutir benih yang menumbuhkan tujuh bulir, pada tiap-tiap bulir seratus biji. Allah melipatgandakan (ganjaran) bagi siapa yang Dia kehendaki . Dan Allah maha luas (kurnia-Nya) lagi maha mengetahui” .
{Qs. Al Baqarah (2) : 261}

RasulAllah SAW bersabda, “Setiap awal pagi, semasa terbit matahari, ada dua malaikat menyeru kepada manusia dibumi. Yang satu menyeru, “Ya Tuhan, kurniakanlah ganti kepada orang yang membelanjakan hartanya kepada Allah “. Yang satu lagi menyeru “musnahkanlah orang yang menahan hartanya”.

[source: warmfuzzy.wordpress.com]

Al-Quran Menjadi Peneman Hidup Sepanjang Hayat

Daripada Ibnu Umar r.a. berkata, sabda Rasulullah s.a.w, "Sesungguhnya hati ini berkarat seperti mana berkaratnya besi apabila terkena air, seorang sahabat bertanya, “bagaimana menghapuskan karat tersebut? Jawab Nabi s.a.w "banyakkan menyebut mati dan membaca al-Quran.

Al-Quran merupakan senjata yang paling mujarab yang mana didalamnya terdapat ilmu yang melimpah ruah, mata air yang tidak mungkin kering, dipenuhi dengan nur hidayah rahmat dan zikir.

Al-Quran diturunkan untuk mengajar manusia tentang pengesaannya kepada Allah (tauhid). Konsep ibadat yang jelas dan menyeluruh agar manusia sentiasa mendapat bekalan yang baru dan segar. Mengajak manusia berfikir tentang ciptaan, pengawasan dan penjagaan yang ditadbirkan oleh yang Maha Agung agar dapat mengenal sifat-sifatNya yang Unggul.

Di dalam Al-Quran dipaparkan juga contoh tauladan dan juga kisah-kisah yang benar berlaku sebelum turunnya Al-Quran dan pada masa penurunan Al-Quran. Dengan itu manusia mendapat pengajaran dan panduan dalam mengharungi kehidupan sebagai muslim yang sejati dan benar dalam semua bidang kehidupan.

Al-Quran menjelaskan juga persoalan tentang akhir kehidupan manusia, situasi terakhir yang akan dirasai oleh manusia sebelum bumi ini dihancurkan oleh Allah untuk bermulanya hari qiamat dan nasib tiap-tiap insan sama ada ke syurga atau ke neraka.

Rumah yang jika dibaca di dalamnya al-Quran, akan dikunjungi para Malaikat dan dijauhi syaitan dan selesa kehidupan ahli rumah tersebut dan banyak kebaikan dan kurang kejahatan dan ada pun rumah yang tidak dibaca di dalamnya al-Quran dikunjungi para syaitan dan dijauhi para Malaikat. Tidak selesa kehidupan ahli rumah tersebut, sedikit kebaikan dan banyak kejahatan.

Bersempena dengan Bulan Ramadhan yang bakal menjelang, eloklah kita menjadikan Ramadhan kali ini sebagai medan untuk kita belajar memahami dan memperbaiki bacaan kita kerana di antara kelebihan dan keistimewaan bulan Ramadhan itu Allah Subhanahu wa Ta‘ala telah menurunkan kitab suciNya (Al-Qur’an) yang menjadi petunjuk bagi manusia. Firman Allah SWT :

“(Masa yang diwajibkan kamu berpuasa itu ialah) bulan Ramadhan yang padanya diturunkan Al-Qur’an, menjadi petunjuk bagi sekalian manusia, dan menjadi keterangan-keterangan yang menjelaskan petunjuk, dan (menjelaskan) perbezaan antara yang benar dengan yang salah.” (Surah Al-Baqarah 2 : 185)

Inilah intipati dan agenda utama di dalam Bulan Ramadhan. Kita harus mendekati, berdampingan dan hampir dengan Al-Quran. Sepanjang masa dengan Al-Quran.

Marilah kita semua bersama-sama menghidupkan Ramadhan suasana Al-Quran. Bayangkan, di dalam bas, sekolah, dan masjid semua orang sibuk menatap, membaca dan memegang Al-Quran. Suasana yg sangat menyentuh hati!

[source: akuislam.com]

Fadhilat Solat Tarawih

Berikut adalah hadith yang sabit mengenai kelebihan solat tarawih ini. Iaitu sepertimana berikut;

1. Diampunkan dosa-dosanya yang telah lalu.

عن أبي هريرة رضي الله عنه قال : كان رسول الله صلى الله عليه وسلم يرغب في قيام رمضان من غير أن يأمرهم بعزيمة ثم يقول : من قام رمضان إيمانا واحتسابا غفر له ما تقدم من ذنبه. رواه البخاري ومسلم وأبو داود والترمذي والنسائي.

Terjemahan;
Daripada Abu Hurairah RA katanya: Rasulullah SAW pernah menggalakkan sahabatnya berqiam Ramadhan tanpa menyuruh mereka dengan kesungguhan (yang menunjukkan wajib), kemudian sabdanya: “Barangsiapa yang berqiam Ramadhan dengan penuh keimanan dan ihtisab (mengharapkan redha dan ganjaran Allah) akan diampunkan dosa-dosanya yang telah lalu”. (HR al-Bukhari, Muslim, Abu Dawud, al-Tirmizi dan al-Nasa’i)

2. Kembali sepertimana hari ibunya melahirkannya.

حديث عبد الرحمن بن عوف: من صامه وقامه إيمانا واحتسابا خرج من ذنوبه كيوم ولدته أمه. رواه النسائي في الكبرى (11،295) والصغرى (2199)، وأحمد (1618، 1645) وابن خزيمة (2015) وابن ماجه (1331) والبيهقي في الشعب (3462).

Terjemahan;
Daripada ‘Abdur Rahman bin ‘Awf, sabda Nabi SAW: “Barangsiapa yang berpuasa Ramadhan dan berqiam Ramadhan dengan penuh keimanan dan ihtisab, ia akan keluar daripada dosa-dosanya sepertimana hari ibunya melahirkannya”. (HR al-Nasa’i, Ahmad, Ibn Khuzaimah, Ibn Majah dan al-Bayhaqi)

3. Ditulis dari kalangan para siddiqin dan syuhada’.

عن عمرو بن مرة الجهني رضي الله عنه قال : جاء رجل إلى النبي صلى الله عليه وسلم فقال: يا رسول الله، أرأيت إن شهدت أن لا إله إلا الله وأنك رسول الله وصليت الصلوات الخمس وأديت الزكاة وصمت رمضان وقمته، فممن أنا ؟ قال : من الصديقين والشهداء. رواه البزار وابن خزيمة وابن حبان في صحيحيهما واللفظ لابن حبان.

Terjemahan;
Daripada ‘Amru bin Murrah al-Juhani RA katanya: Datang seorang lelaki kepada Nabi SAW lalu katanya: Wahai Rasulullah, apakah pendapat tuan sekiranya saya bersaksi bahawa tiada tuhan melainkan Allah, dan sesungguhnya tuan adalah utusan Allah, dan saya bersolat lima waktu, menunaikan zakat serta berpuasa bulan Ramadhan dan berqiam Ramadhan, maka dari golongan siapakah saya ini? Jawab baginda: ”Dari kalangan para siddiqin dan syuhada’”. (HR al-Bazzar, Ibn Khuzaimah dan Ibn Hibban)

4. Ditulis baginya pahala seumpama berqiamullail.

حديث أبي ذر : من قام مع الإمام حتى ينصرف كتب له قيام ليلة. رواه الترمذي وقال : هذا حديث حسن صحيح -791.

Terjemahan;
Hadith Abu Zar RA, sabda Nabi SAW: “Barangsiapa berqiam (Ramadhan) bersama-sama imam sehingga ia selesai, akan ditulis baginya (ganjaran) seumpama berqiamullail”. (HR al-Tirmizi)

Demikianlah fadhilat-fadhilat yang besar bagi orang yang mengerjakan solat tarawih ini. Kelebihan-kelebihan tersebut tidak tertentu pada malam tertentu sahaja, bahkan ianya adalah umum bagi solat tarawih sepanjang bulan Ramadhan. Semuanya dapat diperolehi dengan kemurahan rahmat Allah Taala bagi mereka yang bersungguh-sungguh mengerjakannya.

[source: pondokhabib.wordpress.com]

Ganjaran besar baca al-Quran ketika Ramadan

AL-QURAN yang menjadi petunjuk kepada manusia menghimpun pelbagai pengajaran meliputi kebaikan akhlak, kisah teladan, serta penawar segala penyakit batin seperti kufur, syirik, hasad dengki dan khianat.

Allah berfirman bermaksud: Wahai umat manusia, sesungguhnya sudah datang kepada kamu al-Quran yang menjadi nasihat pengajaran daripada Tuhan kamu, dan penawar bagi penyakit batin yang ada dalam dada kamu dan menjadi hidangan petunjuk untuk keselamatan serta membawa rahmat bagi orang beriman. (Surah Yunus, ayat 57)

Fadilat membaca al-Quran memang besar seperti sabda Rasulullah SAW bermaksud: Orang yang membaca al-Quran dengan lancar, maka dia bersama malaikat yang mulia, manakala orang yang membaca al-Quran kurang lancar, maka baginya dua pahala.

Catatan sejarah menunjukkan ulama terdahulu tidak pernah lekang dengan amalan mengaji al-Quran sebaik tiba Ramadan. Mereka menghentikan kegiatan lain selain beristiqamah dengan amal ibadat, termasuk mengaji al-Quran.

Dalam satu riwayat, diceritakan bahawa Imam Malik, sebaik saja Ramadan tiba tidak mahu lagi menyibukkan diri dengan tugas lain serta meninggalkan seketika urusan mengajar, memberi fatwa atau hal berkaitan keduniaan sebaliknya menumpukan amalan membaca al-Quran.

Imam Malik pernah berkata sebaik tiba Ramadan: Ini adalah bulan al-Quran. Begitu besar penghormatan diberikan seorang aulia (pewaris nabi) terhadap Ramadan dan al-Quran, seolah-olah tersimpul dalam ikatan sungguh kuat hingga sanggup menghentikan segala urusan lain.

Dalam beberapa riwayat ada dicatatkan kalangan ulama membaca al-Quran dengan penuh tartil (teliti). Kerap kali mereka menangis ketika membaca ayat al-Quran yang mengandungi pelbagai petunjuk serta bimbingan.

Dalil al-Quran diturunkan pada Ramadan adalah firman Allah yang bermaksud: Beberapa hari yang ditentukan itu adalah Ramadan, bulan yang dalamnya diturunkan (permulaan) al-Quran sebagai petunjuk bagi manusia dan keterangan yang membezakan (antara yang hak dan yang batil). (Surah al- Baqarah, ayat 185)

Amalan tadarus bukan saja dapat meningkatkan kefahaman terhadap makna ayat suci, malah memperbetulkan kesilapan bacaan terutama dari segi tajwid dan makhrajnya.

Bertadarus al-Quran menjadi amalan sepanjang Ramadan sama ada dilakukan secara bersendirian atau berkumpulan bagi mengimarahkan bulan yang penuh keberkatan dan ganjaran pahala berganda daripada Allah.

[source: Hasliza Hassan, www.pondokhabib.wordpress.com]

Ramadan datang lagi

Wahai sahabat & keluarga. Bersempena Ramadan Mubarak yg akan tiba pada 1 Ogos 2011 (inshaAllah) sy ingin mengucapkan selamat mnjalani ibadah puasa. Sama-samalah kita prtingkatkan amal ibadah [bertadarus Al-Quran, bersedekah, menunaikan solat terawih berjemaah & solat2 sunat, mengimarahkan masjid2 & surau2, berbuat baik kpd ibubapa & keluarga [sahur & iftar bersama2]. Smoga kita beroleh kesihatan yg terbaik di bulan Ramadan yg mulia ini dan kesejahteraan hidup, sentiasa murah rezeki, dlimpahi rahmat & hidayah Allah SWT hndaknya. amin, inshaAllah. Ahlas wa sahlan ya RAMADAN..

Less Judgement, More Tolerance

My Way

And now, the end is near,
And so I face the final curtain.
My friends, I'll say it clear;
I'll state my case of which I'm certain.

I've lived a life that's full -
I've travelled each and every highway.
And more, much more than this,
I did it my way.

Regrets? I've had a few,
But then again, too few to mention.
I did what I had to do
And saw it through without exemption.

I planned each charted course -
Each careful step along the byway,
And more, much more than this,
I did it my way.

Yes, there were times, I'm sure you knew,
When I bit off more than I could chew,
But through it all, when there was doubt,
I ate it up and spit it out.
I faced it all and I stood tall
And did it my way.

I've loved, I've laughed and cried,
I've had my fill - my share of losing.
But now, as tears subside,
I find it all so amusing.

To think I did all that,
And may I say, not in a shy way -
Oh no. Oh no, not me.
I did it my way.

For what is a man? What has he got?
If not himself - Then he has naught.
To say the things he truly feels
And not the words of one who kneels.
The record shows I took the blows
And did it my way.

TIGER vs LION

who's gonna win tonite???? lets battle begins~~~

Spiritual Sicknesses – Jealousy

One of the most harmful spiritual sicknesses affecting us is the evil quality of jealousy. Nabi (SAW) said jealousy will eat-up your good deeds like how fire eats-up dry-wood.

Faqih-Abul-Laith has mentioned 4 harms of jealousy.

1. Unending depression.
2. The jealous person is always in problems.
3. Allah is displeased with the jealous person.
4. Such a person will be deprived of obeying Allah.

It was as a result of jealousy that Qaroon died as a kaafir. Also it was due to jealousy that the brother's of Yusuf AS decided to 'get rid' of him. In essence it is one sin which leads to 1000's of others. The poet says when you become jealous over a bounty of your brother, you have actually frowned upon the decision of Almighty Allah.

May Almighty Allah save us from this evil quality and bless us with the ability of always thinking good of others.

[Posted by Reader Contribution • July 27, 2011 •]

Harapan Ramadan

Ku mengharapkan Ramadhan
Kali ini penuh makna
Agar dapat kulalui
Dengan sempurna

Selangkah demi selangkah
Setahun sudah pun berlalu
Masa yang pantas berlalu
Hingga tak terasa ku berada
Di bulan Ramadhan semula

Puasa satu amalan
Sebagaimana yang diperintahNya
Moga dapat ku lenturkan
Nafsu yang selalu membelenggu diri
Tiada henti-henti

Tak ingin ku biarkan Ramadhan berlalu saja
Tuhan pimpinlah daku yang lemah
Mengharungi segalanya dengan sabar
Kita memohon pada Tuhan diberikan kekuatan
Ku merayu pada Tuhan diterima amalan

Selangkah demi selangkah...
Dengan rahmatMu oh Tuhanku...
Ku tempuh jua

Berprasangka baik terhadap wanita LAMBAT BERKAHWIN

Berkahwin lambat atau tidak berkahwin langsung bukan lagi perkara baru dalam masyarakat kita. Perkara itu kerap dibincangkan dari semasa ke semasa kerana timbul keresahan dalam kalangan sesetengah pihak mengapa keadaan sebegini berlaku. Fenomena berkahwin lambat ini memberi tekanan yg lebih besar terhadap wanita berbanding lelaki. Hal ini disebabkan sesetengah pihak yg suka mengambil kesempatan atas kelemahan insan lain. Ada pelbagai kes dan peristiwa yg membabitkan wanita bujang ini, termasuk dgn janji manis utk mencarikan pasangan atau berjanji utk berkahwin yg akhirnya berakhir dgn tragedi PENIPUAN, PENDERAAN, PERKOSAAN dan sebagainya. Sikap sesetengah orang dan masyarakat yg melabelkan wanita yg lanjut usia, tetapi masih bujang dgn ungkapan andartu (anak dara tua) dan andalusia (anak dara lanjut usia), di samping cemuhan lain, turut membebankan minda dan jiwa mereka. Mengaitkan golongan ini dgn maksiat secara membuta tuli juga merupakan tindakan yg tidak rasional.

Antara faktor yg disebut oleh sesetengah pihak terhadap fenomena wanita hari ini yg lambat berumah tangga ialah revolusi pendidikan, peluang pekerjaan kpd wanita yg terbuka luas, memikul tanggungjawab keluarga utk menyara ahli keluarga dan kriteria yg terlalu ideal trhadap calon suami. Sikap ramai lelaki yg curang dan suka berfoya-foya, kegagalan bercinta, kurang yakin dengan lelaki yg dikatakan kurang berkualiti dan tidak dilamar turut menyebabkan wanita ini lambat atau tidak berkahwin. Manusia sama sekali tidak dapat menentukan apa yg akan berlaku dalam hidupnya walaupun sesaat. Semuanya dalam pengetahuan dan urusan Allah. Manusia disuruh berusaha dan ketentuan adalah di atas kehendak Allah. Kita diperintahkan oleh Allah utk berusaha sedaya upaya dan barulah bertawakal kepada-Nya. Daripada kita mneuduh atau membuat andaian sendiri terhadap fenomena lambat berkahwin ini atau memandang serong trhadap golongan wanita itua dalah lebih baik sekiranya; masyarakat dapat memainkan peranan positif dgn menjauhkan pandangan serong dan bersangka baik trhapad golongan wanita yg lambat berkahwin. Mungkin mereka tidak mempunyai pilihan, selain membujang.
Sebagai manusia kita tidak boleh menafikan ada insan yg ditakdirkan berkahwin pada usia muda, lewat atau langsung tidak sempat berkahwin kerana dipanggil pulang awal menghadap Allah.

Bagi wanita bujang yg berusaha tetapi masih belum ditemukan jodoh disarankan supaya:
- BERSANGKA BAIK TERHADAP ALLAH, dan melihat masa bujang sebagai masa lapang yg dianugerahkan oleh ilahi.
- BERSABAR DENGAN KETETAPAN ILAHI, dengan mengkaji segala kebaikan di sebaliknya.
- MEMBANYAKKAN ZIKIR; dan menambahkan ibadat. Zikir dan ibadat dapat mengukuhkan iman.
- MEMELIHARA DIRI DARIPADA MAKSIAT dengan mengisi masa lapang dengan kegiatan bermanfaat. Contohnya; menghadiri kuliah agama, menjadi ahli mana-mana persatuan yg berdaftar dan menawarkan kegiatan kemasyarakatan atu nahi mungkar.
- MEMAHAMI CIRI JODOH seperti yg digariskan agama. Tidak terlalu memilih dan meletakkan kriteria yg terlalu ideal utk calon suami.

[source: Alam Solo, Majalah MIDI Bil 117, 15 Julai 2011]

Bahaya Lidah

- akan bercakap perkara yg tidak berfaedah
- berlebih-lebihan apabila bercakap dan berkata-kata
- bercakap perkara tidak benar; iaitu berbohong
- akan berlaku pertengkaran
- akan menyebabkan permusuhan dariapa kata-katanya
- akan bermanis mulut untuk menunjuk-nunjuk
- mengeluarkan bahasa kesat (memaki hamun)
- gemar menyumpah-nyumpah (melaknat orang)
- bernyanyi lagu bukan-bukan
- terlalu banyak bergurau senda dan bergembira
- suka menghina orang lain
- menyebarkan rahsia
- akan berjanji tetapi mendustai janji itu
- akan mengumpat walaupun perkara remeh, apalagi perkara yang berat!
- mengadu domba sehingga berlaku pergaduhan besar
- menjadi talam dua muka, kepada orang yg berbeza-beza (menabur fitnah)
- memuji melampau-lampau

[source: Majalah MIDI Bil. 117, 15 Julai 2011]

Ihya' Ramadan - Amalan 2: Zikrullah

Erti: Maha Suci Tuhan (Allah). Tiada kuasa makhluk mengatasi kudrah kekuasaan-Nya, Dialah Tuhan (Allah) di atas singgahsana Arasy, dengan kerana Esa dan Tunggal, memiliki segala di atas Arasy langit dengan senang dan mudah demi kerana kemuliaan-Nya semua wajah-wajah sujud dan tunduk kepada-Nya.

Erti: Cukuplah perhitunganku dengan Tuhanku yang Maha Mulia. Tiada sesuatu yang lain di hatiku selain daripada Allah, nur Muhammad s.a.w. - (5 kali)

Erti: Tiada sesuatu yang lain yang tersingkap selain daripada Allah – (10 kali)

Erti: Tiada Tuhan melainkan Allah. Tuhan yang memiliki. Tuhan yang hak. Tuhan yang benar (nyata). Muhammad pesuruh Allah, benar segala janjinya lagi dipercayai – (5 kali)

Ihya' Ramadan - Amalan 1: Zikrullah

ZIKIR 1

Ertinya: Ampunilah hamba Ya Allah. Tuhan yang Maha Agung. Tiada Tuhan yang lain melainkan hanya Engkau. Dialah Tuhan yang Maha Hidup lagi Maha Perkasa dan hamba bertaubat kepada Engkau ya Allah.

ZIKIR 2

Ertinya: Tiada Tuhan yang lain melainkan Allah yang Maha Esa. Tiada sesuatu yang menyengutu bagi-Nya. Tuhan yang memiliki segala kekuasaan. Tuhan yang memiliki segala pujian. Dialah yang menghidupkan dan Mematikan. Dialah Allah Tuhan yang Berkuasa atas segalanya.

ZIKIR 3

Erti: Ya Allah, ya Tuhan kami, hindarkan kami daripada azab api neraka

ZIKIR 4

Maksudnya: Ya Allah, Engkaulah Tuhan yang memiliki kesejahteraan, dan kepada Engkaulah jua kembalinya kesejahteraan. Maka hidupkanlah kami wahai Tuhan kami dengan kesejahteraan dan masuklah kami ke dalam syurga tempat kesejahteraan. Maka berkat Engkau ya Allah, Tuhan kami dan Maha Tinggi darjat Engkau ya Tuhan yang memiliki Kehebatan dan Kemuliaan.

Luka Di Sini

Dulu pernah ada cinta
Dulu pernah ada sayang
Namun kini tiada lagi perasaan seperti dulu
Kini tiada lagi kisah
Cinta ku telah musnah sudah
Hancur hati ku, telah kau sakiti perasaan ku

**
Biarkan ku pergi..
Jangan kau tanyakan lagi..
Ku yakin ini yang terbaik untuk kau dan diri ku

Biarkan berlalu,rasa cinta ini di hati..
Ku tak bisa untuk menahan, aku luka di sini

5 Healthy Habits That Zap Your Energy

By: Maureen Connolly

It's amazing what can drain you if you're not careful. Here are five habits that may be sapping more energy than you think.

#1: You Hydrate During and After Your Workout

You're forgetting one crucial step: drinking water before you exercise. "If you don't, it's like heading out on a trip with three-quarters of a tank versus a full one. You simply won't go as far," says Fabio Comana, an exercise physiologist and spokesperson for the American Council on Exercise. Water is crucial to regulating body temperature and maintaining blood circulation. A loss of fluids equal to just 2 percent of your body weight can tire you out and significantly impair your performance, he adds. To stay energized, drink 16 ounces of water or a noncaffeinated beverage spaced out over one to two hours before you exercise and another 6 to 8 ounces within 15 minutes of working out.

#2: You Sleep in on the Weekends

Your alarm goes off at 6 a.m. all week, so snoozing until nine on Saturday and Sunday sounds like a dream come true. The trouble is, this plan often backfires. You get up feeling groggy, which can last for hours -- a phenomenon called sleep inertia, says Russell Rosenberg, PhD, director of the Northside Hospital Sleep Medicine Institute in Atlanta. It's likely that when you rise at your normal time during the week, your body has moved into a lighter phase of sleep and you can awaken more quickly. But Rosenberg believes that too many extra z's may send you back into a deeper stage of sleep, so you wake up feeling sluggish rather than alert.

So how do you catch up on much-needed rest? "Spread it out over the weekend," Rosenberg advises. "To avoid grogginess, snooze 30 to 60 minutes later each day, and take no more than a 45-minute nap." Not only will you feel sharp, you'll also be much more likely to drift off at your normal time at night.

#3: You Eat a Big Breakfast

Why does the most important meal of the day cause a midmorning lull? You may be eating too much -- or choosing the wrong foods. For instance, the average deli-size bagel is big enough to count as four servings of bread. Add a generous amount of cream cheese and you're looking at about 567 calories and 22 grams of fat. "When you eat a meal with a lot of calories and fat, some of the blood that normally provides energy to the brain and muscles is diverted to the stomach to help with digestion," says Sue Moores, RD, a spokesperson for the American Dietetic Association.

Instead, try two eggs and toast with fruit spread. A study shows that people who ate this felt satisfied (and thus energized) longer -- and consumed 420 fewer calories a day -- than those who had nonfat yogurt and a bagel with cream cheese.

#4: You Never Snack Between Meals

It may seem like a smart weight-control technique, but if you go more than four hours without food, your blood sugar may drop, which drains your energy and leaves you cranky and ravenous. Munching on a portion-controlled snack that's a combo of protein, carbs, and fat can help stabilize your blood sugar, mood, and energy levels. Smart choices include one ounce of string cheese with one-quarter cup of soy nuts, one-fourth cup of dried fruit and 20 almonds, or a mini whole wheat pita pocket stuffed with one-quarter cup of low-fat cottage cheese and carrots. If you're worried about consuming extra calories in your meals, include foods with a high water content, such as soup, salad, and veggies, so you'll feel full faster and eat less.

#5: To Extend Cardio Time, You Skip the Post-Workout Stretch

You're missing an important chance to help your muscles recover. "Stretching expedites recovery and improves circulation, making you feel more energetic and possibly reducing muscle soreness after your workout," says Comana. To get a bigger boost, do full-body stretching for at least five minutes after exercising.

Ihya' Ramadan 1 [surah-surah pilihan: Al-Israa']

[Ayat 15]
Sesiapa yang beroleh hidayah petunjuk (menurut panduan Al-Quran), maka sesungguhnya faedah petunjuk yang didapatinya itu hanya terpulang kepada dirinya sendiri, dan sesiapa yang sesat maka sesungguhnya kesan buruk kesesatannya hanya ditanggung oleh dirinya juga. Dan seseorang yang boleh memikul, tidak akan memikul dosa perbuatan orang lain (bahkan dosa usahanya sahaja). Dan tiadalah Kami mengazabkan sesiapapun sebelum Kami mengutuskan seorang Rasul (untuk menerangkan yang benar dan yang salah).

[Ayat 23, 24 & 25]
Dan Tuhanmu telah perintahkan, supaya engkau tidak menyembah melainkan kepadaNya semata-mata, dan hendaklah engkau berbuat baik kepada ibu bapa. Jika salah seorang dari keduanya, atau kedua-duanya sekali, sampai kepada umur tua dalam jagaan dan peliharaanmu, maka janganlah engkau berkata kepada mereka (sebarang perkataan kasar) sekalipun perkataan “Ha”, dan janganlah engkau menengking menyergah mereka, tetapi katakanlah kepada mereka perkataan yang mulia (yang bersopan santun).
Dan hendaklah engkau merendah diri kepada keduanya kerana belas kasihan dan kasih sayangmu, dan doakanlah (untuk mereka, dengan berkata): “Wahai Tuhanku! Cucurilah rahmat kepada mereka berdua sebagaimana mereka telah mencurahkan kasih sayangnya memelihara dan mendidikku semasa kecil.”
Tuhan kamu lebih mengetahui akan apa yang ada pada hati kamu; kalaulah kamu orang-orang yang bertujuan baik mematuhi perintahNya, maka sesungguhnya dia adalah Maha Pengampun bagi orang-orang yang bertaubat.

[Ayat 26 & 27]
Dan berikanlah kepada kerabatmu, dan orang miskin serta orang musafir akan haknya masing-masing; dan janganlah engkau membelanjakan hartamu dengan boros yang melampau.
Sesungguhnya orang-orang yang boros itu adalah saudara-saudara Syaitan, sedang Syaitan itu pula adalah makhluk yang sangat kufur kepada Tuhannya.
[Ayat 78, 79 & 80]
Dirikanlah olehmu sembahyang ketika gelincir matahari hingga waktu gelap malam, dan (dirikanlah) sembahyang subuh sesungguhnya sembahyang subuh itu adalah disaksikan (keistimewaannya).
Dan bangunlah pada sebahagian dari waktu malam serta kerjakanlah “sembahyang tahajjud” padanya, sebagai sembahyang tambahan bagimu; semoga Tuhanmu membangkit dan menempatkanmu pada hari akhirat di tempat yang terpuji.
Dan pohonkanlah (wahai Muhammad, dengan berdoa): “Wahai Tuhanku! Masukkanlah daku ke dalam urusan ugamaku dengan kemasukan yang benar lagi mulia, serta keluarkanlah daku daripadanya dengan cara keluar yang benar lagi mulia; dan berikanlah kepadaku dari sisiMu hujah keterangan serta kekuasaan yang menolongku”,
Dan katakanlah:” Telah datang kebenaran (Islam), dan hilang lenyaplah perkara yang salah (kufur dan syirik); sesungguhnya yang salah itu sememangnya satu perkara yang tetap lenyap”.

[Ayat 82, 83 & 84]
Dan Kami turunkan dengan beransur-ansur dari Al-Quran Aya-ayat Suci yang menjadi ubat penawar dan rahmat bagi orang-orang yang beriman kepadanya; dan (sebaliknya) Al-Quran tidak menambahkan orang-orang yang zalim (disebabkan keingkaran mereka) melainkan kerugian jua.
Dan apabila Kami kurniakan nikmat kepada manusia, berpalinglah ia serta menjauhkan diri (dari bersyukur); dan apabila ia merasai kesusahan, jadilah ia berputus asa.
Katakanlah (wahai Muhammad): “Tiap-tiap seorang beramal menurut pembawaan jiwanya sendiri; maka Tuhan kamu lebih mengetahui siapakah (di antara kamu) yang lebih betul jalannya”.

Belansungkawa

Semalam hampir waktu maghrib [ngantuk sgt, smbil baring2 menunggu waktu solat] aku dikejutkan dengan panggilan dari kak sue (my x hsemte), dia menangis teresak2 memaklumkan ayahnya telah kembali ke rahmatullah semasa dalam perjalanan dari Johor Specialist ke HSA, JB. Proses pemindahan dibuat apabila ahli keluarga bersetuju memandangkan kos yg tinggi di JSH KPJ. Tetapi kak sue ralat sangat.. tkpela kak sue, Allah lebih menyayangi beliau. Runtun hati ni, berlinang air mata. Tapi aku menenangkan dan beri semangat kpd kak sue. Mata yg ngantuk terus segar bugar. Buat beberapa panggilan dgn unit kenderaan (van mayat) tetapi kak sue & family decide nk bawa arwah ayah dan dikebumikan di Asahan, Jasin, Melaka mlm itu jugak. So, cancel la nk guna van UTM. Thnx to Hezriq, PHB yg byk tolong. Mandi, solat dan drive to HSA, JB. Jumpa kak sue dan adik di surau dan terus ke forensik. Selesai mandi mayat agak cepat, hampir jam 8.45pm selesai. Alhamdulillah... Then aku drive ke Kulai (umah kak sue), follow belakang memandangkan kejiranan di rumah Kulai nk buat tatapan akhir. Kesian kak sue, drive hoyong hayang dgn ibunya. Aku paham perasaan kehilangan ayah tersayang. Sabarlah kak sue. Mayat arwah sampai lebih kurang hampir jam 10mlm, tahlil ringkas dan bacaan yassin oleh jiran2 sempat dihadiahkan kepada almarhum. Hampir stgh jam kemudian mayat dibawa ke Melaka (menaiki van jenazah Jabatan Agama Islam Negeri Johor). Alhamdulillah...semoga perjalanan ahli keluarga dan arwah selamat sampai mlm tu jgk. Hampir jam 11pm kak sue dan adik2 drive ke Melaka. Sabarlah kak sue, sesungguhnya Allah lebih menyayangi almarhum. Kita sbg anak, sentiasa menghadiahkan fatihah & melakukan amal ibadah yg terbaik utk bekalan beliau di alam barzakh dan seterusnya. Kita mohon ampun dan bertaubat kpd Allah, semoga segala kesalahan kita dgn arwah ayah akan diampunkan. Jangan menyesali atas apa yg berlaku, kita telah berusaha dan memberi khidmat & kasih sayang yg terbaik di akhir2 hayat beliau di dunia ini. Adik beradik kena kuat semangat, sebab ibu bergantung kpd kita semua. Jadilah anak yang terbaik, soleh & solehah. Arwah ayah telah berusaha sedaya upaya beliau utk memberi kita kehidupan yg sempurna, pendidikan yg terbaik. Janganlah bersedih lagi. Hidup kita mesti diteruskan. Ila arwahi almarhum Johari bin Md. Amin, Alfatihah....

Longing Visit & 1st Strike!

Last friday, 15 July: i'm going to Putrajaya, ziarah acik (baru pindah umah) & ambil my mom bawak balik Jhr. New comfy home, kuarters apartment in Putrajaya di Presint 5, sgt2 cozy & tenang.. i loikeeee!! lepas ni ada tmpt nk lepak kalau kami sekeluarga ke KL. Sementara menunggu rumahnya siap tahun depan di Saujana Putra. Alhamdulillah...satu-satunya adik perempuan me yg sudah mula berdikari setelah 2 tahun berumahtangga. Sampai bila nk duduk dgn mak mentua?? bukannya satu bebanan, tetapi 'privacy', berdikari dan keharmonian hubungan itu akan lebih baik sekiranya diberi peluang utk hidup bersama suami & anak2 sahaja. Tak juga melupakan ibubapa, tanggungjawab tetap ada, wkend visit @ daily calls. Kdg2 orang tak paham, kdg2 mereka terlupa.. tetapi kami adik beradik, so far ok. Alhamdulillah, didikan arwah abah & mom serta kami melihat dari mata kami sendiri, layanan parents kami kepada ibubapa/mentua mereka.

Sabtu, 16 July: kami (me, acik & mom) jalan2 tgk umah acik (dalam pembinaan) then ke Giant Putra Heights, ziarah Dura yg tk brapa sihat. Agak kelam kabut jgk dat day, bila program2 yg diatur, tetiba ada perubahan di saat-saat akhir. Pastu acik tak familiar lagi dgn jalan2 di Putrajaya, sesat sokmo!!! i thought dat she's already expert, nmpaknya org johor jgk yg tau jln di putrajaya tu yea..hehe. [bkn sombong tapi masa keje kt KL dulu, i rajin drive to Putrajaya. Ronda2 & visit frens]. Sorry to mom & acik, bila tetiba je naik darah [panas hati sbb tk suka org bercerita menda yg tak betul. sejak bila aku sensitip?? lately ni kot...ntahlah] Actually, my coach CMCI nk bawak pi first lesson @ driving range, Setapak at 9pm [kebetulan dia pun ada appointment dgn customer], tetapi terpaksa tunda smpai 10pm. Alhamdulillah, kami smpai jugak. Just imagine, first lesson - 100 balls. Coach mmg sabar dgn me...huhu. so far, less 10 strike yg tk pergi. Lain-lain, clear! (bangga aku, ini first time memukul. itu ari pun cuma jadi urusetia kejohanan je).aduyai.... sakit tangan & kaki. Aku pun bengong sbb tk stretching earlier. Sengal jugak la malam tu, sblum tdo sempat buat simple yoga.

Ahad, 17 July, bangun seawal pagi bila mom dh ketuk lesung kt dapur. Prepare utk makan2. Acik jemput cousins & family faiz [house warming]. Spesel menu: Soto Nasi/bihun (complete anchovies - yg penting bergedel! acik buat, sedapt) , kari ayam, roti jala, few lauk2 tengahari. Thnks to cousins yg hadir - Bro Hadi & Family, Boy wit wifey & newborn baby, Bro Joe & preggy wifey, CT Hasni & fmily, newly wed Azfar & wifey, pokda & mokda dan lain-lain. Alhamdulillah...ada sesi bacaan yasin & doa selamat jgk. Bagus cousins me ni..berkat didikan ayah, mak & tok nenek kami. Nearly 1.45pm me terpaksa keluar meninggalkan depa, go for golf training lah!! jauh giler coach bawak me - Kundang Lakes Country Club. First trial, 9 holes. Cuaca agak panas. Course ke 3 aku dh mula resah n stressed out. Bila pukul2 tu, asyik ke kanan je... tk puas hati, tanya coach. dia ajar lagi.. one by one. akhirnya...aku berjaya memasukkan bola dalam 4 lubang, dpt rm40..hahaha. itu janji coach, 1 lubang rm10. Jarak paling jauh aku rembat - nearly 300 meters! [bangga lagi. itu rembat penuh perasaan sakit hati namanya..haha] Dapat kenal dgn sorang mem ni, Doris. She's impressed with me bila dpt tau ini first time i msuk course. Lepas ni kalau turun KL, call me ya. Kita cuba di Subang pulak -- katanya. Aku sengih n pandang coach. Good sign babe, tak sia2 i ajar u. i'll b your personal coach for free and forever [kata coach]. Berbunga gembira hati ni...ada cita2 besar, next year nk wakil uni. plak. Boleh ke???huhu... yakin, usaha & tawakal selalu. InshaAllah...
[lupa snap pictures. cuma sempat ini je. excited training kot..hehe]

"All you need is ignorance and confidence and the success is sure ~ Mark Twain"

Fat-fighting Foods to Add to Your Diet

Many women cite their battle with a little extra bulge as a fight that never seems to end. And, while we may know that fat is a necessary component of a healthy diet, all too often, some of the fat we eat is far from beneficial and can prevent our weight loss goals from becoming reality.

It's time to put down those boxing gloves, step out of the ring and really understand your enemy.

GalTime’s nutrition expert and author of Nutrition at Your Fingertips, Elisa Zied, is in your corner and has some tips to help you make the fat in your food work for you.

To start, for weight loss, Zied suggests looking beyond fat alone and instead considering your entire calorie intake:

“There are no foods that magically help you burn fat, but cutting calories by a few hundred each day and making sure to consume enough protein and other key nutrients your body needs can help you lose weight slowly and gradually.”

However, in restricting how much you eat, you’re bound to get hungry and start to crave the foods you know won’t help you reach your end goal. Now is the time to make purposeful choices about what you eat, so you pack power with each punch. Zied suggests choosing foods with lots of protein and fiber to fill you up, leaving you less vulnerable to indulging later on.

Here's her top list of foods that are essential to a fat-conscious diet:

avocado and olive oil: they’re rich in heart-healthy monounsaturated fat

beans, nuts/seeds, fish and lean meats and poultry: they’re flavorful, versatile, and filling, and fish/meats/soybeans provide very high quality protein; nuts and seeds are rich in monounsaturated and polyunsaturated fat

low fat and nonfat dairy foods, like milk and yogurt: they’re packed with protein to fill you up, and provide plenty of calcium and vitamin D (read the nutrition labels to make sure the yogurt has Vitamin D) to build and preserve bone

whole grains: they’re rich in complex carbohydrates (a key energy source), contain some plant protein, and pack in B vitamins (such as folate, thiamin, and niacin), and the minerals iron and magnesium; they may also be a good source of fiber

fruits and veggies: they leave you feeling full thanks to their high water and fiber content

For a healthy heart, it’s smart to emphasize foods that are rich in unsaturated fats (like avocado, and nuts and seeds) and minimize those rich in saturated fat (like full fat dairy products, fatty meats, or cheesy or buttery foods) or trans fats (some margarines, breaded and fried foods, baked goods and many other packaged foods).

But remember, fat is still fat, and no matter what the source, one gram of fat packs in 9 calories (vs one gram of carbohydrate or protein, each of which have 4 calories per gram). Zied warns that women should still be conscious of how much total fat they consume:

“Women should limit healthy fats, for example, oils like olive and canola, salad dressings made with these oils, to about 5 tsp a day, and limit saturated and trans fats to about 10 percent of total calories. Solid fats and added sugars should be limited to about 8 to 13 percent of total calories--about 120 to 250 calories for women who consume 1,600 to 2,000 calories per day, respectively, according to current Dietary Guidelines for Americans.”

When making choices off a menu or in the grocery store, Zied says the fat-fighter should pick fruits and vegetables. Be sure to pick those prepared in the lowest fat, lowest sugar form (eg without creamy or cheesy sauces or added sugars) or added salt.

Also, choose fish or very lean meat (for example, sirloin or flank steak), and low-fat or non fat dairy foods. She recommends limiting or avoiding anything battered, breaded or deep fried, choosing vegetable-based sauces over creamy/cheesy ones, and to limit added sugar intake. Zied urges you to “read those packaged food labels!”

So, it comes down to understanding just who your opponent is and picking the right one to take on. Knock down those unhealthy saturated and trans fats, and instead, choose the foods that will keep you strong, full, and on the road to weight loss for the long haul.

Top 5 Myths Women (Still) Believe About Men

1.He won’t respect you if you have sex on the first date. Truth is, it doesn’t matter if you do the bedroom boogie on date number one or one-hundred. Sex (or the act of withholding it) doesn’t equate to respect. Don’t fool yourself. Each situation is different and each person is different. If you’re making such a personal decision based on not what YOU want, but on what you believe the other person will think, you could be setting yourself up for a major disappointment.

2. Men love the chase. Guys just loooove working up the courage to approach a stranger and ask them out, risking rejection or humiliation. What’s not to enjoy about basically having to qualify for the opportunity to take someone out ? Doesn’t sound stressful at all. Uhhhh…no.

WOMEN love the chase. And why not? To be in a position where you can basically field offers from potential suitors. On that particular point, guys would switch places any day. It’s not that we love the chase…it’s that we have to chase.

3. A man can’t be friends with a woman without wanting to have sex with her. This one is always hotly debated among the fellas. But the consensus here is that the idea that men and women can’t be friends without sexual tension is pure hogwash. We certainly won’t pretend as if people can’t or don’t possibly find each other attractive, but that’s a far cry from wanting to get all coital. And listen, I surely have friends who I definitely wouldn’t mind taking out for a sexual test drive. On the other hand, I’ve got very close female friends with whom I couldn’t imagine being intimate in that way. So to say what comedian-turned-relationship-guru Steve Harvey said-- that, “The only reason men are just friends with women is because that’s all she’ll allow” is just ignorant and short-sighted.

4. Guys Prefer Something Left to the imagination. Says who? Ok, do we love the way you look in that low cut top or those form fitting jeans? Yes. Do we love seeing you looking your sexy best as you step out of the shower wrapped in nothing but a towel? You know it. Do we get turned on seeing you get dolled up before a night on the town or maybe seeing you in your sexiest Vicki Secret? Hell yeah, you know we do. You know what we love MORE than that though? Taking all of that stuff off of you.

Yeah, we like to IMAGINE you in your birthday suit, but we’d PREFER to SEE you in your birthday suit. I mean, come on….why has this ever even been in question?

5. Guys are intimidated by independent women. Lots of guys are. But a lot of guys aren’t. This is another electric debate, but we say that this is generally not true; particularly for guys under the age of 40. Under 40 guys are more used to seeing, meeting, knowing, socializing with, and yes even dating powerful, independent women. Many guys wouldn’t have it any other way. Now listen, no worthwhile guy doesn’t care about carrying his own weight or being his own man. And men want to be seen as good “providers.” But that’s a societal “guy thing” and it has less to do with actually feeling intimidated and more to do with feeling the angst of having other people judge them. A self-confident guy feels empowered and proud of his strong, independent partner not emasculated. So for us to buy into the “guys are afraid of independent women” myth, we’d have to buy that most guys lack self-confidence…and we don’t at all agree with that.

[source: Galtime.com]

5 Signs You're Way Too Stressed

a) Sore, Bleeding Gums

Tension weakens your immune system, which can allow bacteria in the mouth to gain more of a foothold and eventually cause gum irritation and inflammation, explains Kimberly A. Harms, DDS, consumer advisor for the American Dental Association.

Nix It: Now is not the time to slack off on the brushing twice a day and flossing once, so be sure you do both. For extra protection, use a bacteria-killing mouth rinse to reduce bacteria levels in your mouth. To boost immune function, exercise regularly, get plenty of sleep, eat a balanced, healthy diet, and take a multivitamin. If you're under prolonged stress and your gums are bleeding often, consider seeing your dentist three or four times yearly for a cleaning and checkup instead of just biannually.

b) Memory Loss

Hormones released during an acutely stressful experience (like being in a car accident) can suppress short-term memory. Fortunately, these effects are usually temporary. But chronic stress can produce similar, longer-lasting impairments by altering the structure of nerve cells and their connections with the brain, explains Bruce McEwen, PhD, head of the neuro-endocrinology lab at Rockefeller University in New York City and author of The End of Stress As We Know It (Dana Press, 2004). These changes, which eventually reverse once the stress subsides, can lead to glitches with recalling names or directions, among other things.

Nix It: Use lists, calendars, and organizers, and place them in strategic, accessible places. "Research has found that for reminders to be effective, they have to be available in the moment you'll carry out the action," says Daniel L. Schacter, PhD, a professor of psychology at Harvard University and author of The Seven Sins of Memory (Houghton Mifflin, 2002). For example, to make certain you make an important phone call, post a note directly on the phone. To learn new information when you're under stress, focus on what you most need to recall, write it down, and link it to what's already in your memory. For example, say your new neighbor Elizabeth Baker asks you to collect her mail while she's on vacation: To remember her name and the association, work it into your conversation with her, then visualize her making cookies with all the other Elizabeths you know, packing the baked goods in a tin and mailing them.

c) Horrible Periods

Women under high stress are more than twice as likely to experience severe menstrual pain during their period as those with generally low stress, according to a study at the Harvard School of Public Health. "Stress intensifies the discomfort that already exists," explains Diana Dell, MD, an assistant professor of psychiatry and obstetrics-gynecology at the Duke University Medical Center in Durham, North Carolina. Chemicals called prostaglandins cause uterine contractions and cramps; and when you're anxious, these "normal" cramps will feel much worse.

Nix It: To block the production of prostaglandins, take a nonsteroidal anti-inflammatory drug such as ibuprofen or naproxen at the first twinge of pain or one or two days before you get your period, recommends Dr. Dell. If this doesn't help, talk to your doctor about taking a prescription muscle relaxant. Research suggests that monthly acupuncture and acupressure may alleviate intense menstrual pain. Applying a heating pad to your lower abdomen can also ease discomfort.

d) Crazy, Surreal Dreams

When your mind gets overloaded with anxiety and doesn't know how to process it, a bad dream can be its way to work through the stressful experience so it becomes less threatening, explains Barry Krakow, MD, medical director of the Maimonides Sleep Arts and Sciences in Albuquerque, New Mexico.

Nix It: Think of the dreams as free psychotherapy, a possible clue to what's making you tense, and a suggestion on how to deal with it. Focus on how you felt in the dream. If you were afraid or embarrassed, consider why. Then ask yourself what makes you feel the same way in real life. For example, you might realize you've said or done something embarrassing at work and need to apologize to someone or be more careful. If bad dreams are starting to interfere with your sleep, occur nightly, or are truly disturbing, you may need professional help to sort things out, says Dr. Krakow.

e) Jaw Pain

Many people, asleep or awake, tend to clench their jaw muscles or grind their teeth when they're tense.

Nix It: See your dentist -- if you grind your teeth, she can create a mouth guard to prevent it. In the meantime, pay attention to your jaw position during the day. "There should always be a small space between your upper and lower teeth [when you're not chewing]," explains Micah Sadigh, PhD, an assistant professor of psychology at Cedar Crest College in Allentown, Pennsylvania. To relax your jaw, gently open your mouth to the point where you notice tension in the muscles of your jaw but no pain. Take a deep breath, and as you exhale, allow your jaw to go completely slack.

[source: Fitness magazine, Shine by Yahoo]

Tips that help you to eat more safely

1. Wash, wash, wash...your hands, that is. Whether you use soap and water or hand sanitizer, keeping your hands clean at all times, and making sure to wash your hands after you grocery shop, handle raw foods, or sneeze or cough (or even blow your nose) will substantially reduce the likelihood that bacteria or other unwelcome germs will spread and lead to illness.

2. When preparing or cooking food, treat any raw foods (especially beef, poultry, fish, or eggs) as you would fine china--they're breakable and should be handled with care and attention. Never allow raw foods or their juices to come in contact with any other foods or surfaces to minimize the spread of bacteria (if there is any in the food to begin with). Make sure any utensils (cutting boards, knives, or other equipment) you use to handle the food are not used for other foods as well unless they're thoroughly washed beforehand.

3. Cook foods to their proper temperatures. Bacteria multiply rapidly in foods that are between 40 to 140 degrees Fahrenheit; to reduce the risk for foodborne illness, make sure to use a meat thermometer (and clean it with hot soap and water before and after each use) to see how thoroughly meats, poultry, and fish are cooked.

• Poultry, including chicken, turkey, duck and goose, should all be cooked to a safe internal temperature of 165 degrees Fahrenheit
• Raw beef, lamb, and veal (steaks, roasts, and chops) should be cooked to a minimum internal temperature of 145 degrees Fahrenheit
• Ground beef, lamb, and veal should be cooked to 160 degrees Fahrenheit
• Fish and shellfish should be cooked to 145 degrees Fahrenheit.
• It's also a great idea to check the temperature of reheated leftovers; most should reach 165 degrees Fahrenheit.

4. Don't leave it out. Food that's been left out of the refrigerator for more than two hours becomes a welcome mat for bacteria; in the hot sun, and when temperatures outside reach 90 degrees Fahrenheit, the window for keeping food safe decreases to only one hour. Whether you're entertaining at home, or just feeding your family, try to time meals/events so that foods are not left out for longer than one to two hours max.

[source: 4 Steps To Lowering Your Risk of Getting Sick from Food; Shine by Yahoo]

How Fit Are You? 3 Easy Ways to Find Out

You don't have to be an iron woman to reap the benefits of physical activity, but you do have to keep your body moving. Find out where you fall on three fitness scales compared with other women in the same age group.* If you score low, don't sweat it. Follow the advice below and you should see results in a few weeks' time.

* If you've been inactive or have medical conditions, check with your doctor first. These tests were developed by the American College of Sports Medicine and the Cooper Institute.


1. Aerobic Fitness

The Test:
Walk one mile as fast as you can and time yourself with a stopwatch.

How to Improve:
Start logging 30 minutes of moderate aerobic activity (the equivalent of walking at a three-mile-per-hour pace) five days a week. Boost the amount of activity by 10 percent each week, and build the intensity. For instance, you might spend ten minutes alternating between fast and moderate walking.


2. Upper-Body Strength

The Test:
Do as many modified push-ups (with your knees on the floor) as you can. When you start to lose perfect form (if your back sags, for example), stop.

How to Improve:
Begin by strength training three times a week on nonconsecutive days. Shoot for eight to 12 push-ups at first, and over time, build to two to three sets.


3. Flexibility

The Test:
Place a yardstick on the floor and put a long piece of masking tape at the 15-inch mark, perpendicular to the stick. Sit with your heels on the near edge of the tape about a foot apart, with the yardstick centered between them. Slowly reach your arms forward, palms down. Release and repeat. Record your top distance.

How to Improve:
Stretch daily. Stand with one leg extended in front of you, your heel on the floor or a low step. Hinge forward from your hips, keeping your back straight, until you feel a gentle stretch in the back of your leg. Hold for 30 seconds, and repeat two or three times on each leg. This may help with lower- back pain, which is often linked to tight hamstrings.

[source: Oprah.com]

Why We Should Swear Like Nobody's Listening (When We Need To)

The last time you dropped a can of stewed tomatoes on your foot, what did you yelp? We bet it wasn't "banana split!" or "lox!" or some other neutral word. A popular Study that came out a few years ago confirmed what most of us instinctively know when it found that participants who swore while their hand was submerged in a bucket of ice water were able to endure the pain longer than if they didn't swear, or if they shouted nonnaughty words. However, new research suggests that cursing comes with complications, especially for certain women.

RELATED: The Hidden Benefits of Anger, Cursing and Negativity A small yet interesting study of 34 middle-aged women (some with rheumatoid arthritis, some with breast cancer), published in the May issue of Health Psychology, found that the women who frequently swore in the company of others turned out to be women who were less likely to feel that people sympathized with them and felt their pain (and this had the power to make them feel even more depressed). "Would middle-aged men—or, for that matter, women of a younger, more swearing-prone generation—feel the same way?" asks Boing Boing. "There's a possibility that this study could have more to say about what middle-aged women expect from themselves, or who other people expect them to be."

RELATED: The Power of Negative Thinking You know who doesn't care who other people expect her to be? Helen Mirren, who is one of the classiest cursers we've ever seen (watch her drop the f-bomb with aplomb). Dame Helen is a great example for those who are hesitant to harness the power of swear words when they need it most. Maybe if we were more accustomed to seeing and hearing women express themselves (uncensored!), we'd be less worried about what we shouted when we put our own hands in ice water...or on a molten steering wheel, or in the hinge of a door, or on a hot pan handle. In other words, if we got caught trying to ameliorate the ordinary pains of domestic life.

[source: Shine by Yahoo - Corrie Pikul]