To all the girls I've loved before
Who travelled in and out my door
I'm glad they came along
I dedicate this song
To all the girls I've loved before
To all the girls I once caressed
And may I say I've held the best
For helping me to grow
I owe a lot I know
To all the girls I've loved before
The winds of change are always blowing
And every time I try to stay
The winds of change continue blowing
And they just carry me away
To all the girls who shared my life
Who now are someone else's wives
I'm glad they came along
I dedicate this song
To all the girls I've loved before
To all the girls who cared for me
Who filled my nights with ecstasy
They live within my heart
I'll always be a part
Of all the girls I've loved before
The winds of change are always blowing
And every time I try to stay
The winds of change continue blowing
And they just carry me away
To all the girls we've loved before
Who travelled in and out our doors
We're glad they came along
We dedicate this song
To all the girls we've loved before
To all the girls we've loved before
Who travelled in and out our doors
We're glad they came along
We dedicate this song
To all the girls we've loved before
Monday, October 26, 2009
Wednesday, October 21, 2009
an officer and a gentleman
"An Officer and a Gentleman is a 1982 film which tells the story of a United States Navy aviation Officer Candidate who comes into conflict with the Marine Corps Gunnery Sergeant who trains him. It was written by Douglas Day Stewart and directed by Taylor Hackford. It starred Richard Gere, Debra Winger and Louis Gossett, Jr. and was produced by Lorimar Productions for Paramount Pictures. The film's title uses an old expression from the British navy or from the U.S. Uniform Code of Military Justice, as being charged with "conduct unbecoming an officer and a gentleman" (from 1860)."
this movie is like 27 years old already.. one of my most favorite movies.. this movie is so full of love, hatred, rage.. how a nobody can be a special person..
i am currently an officer.. but when will i be a true gentleman???
this movie is like 27 years old already.. one of my most favorite movies.. this movie is so full of love, hatred, rage.. how a nobody can be a special person..
i am currently an officer.. but when will i be a true gentleman???
Saturday, October 17, 2009
Been so busy.. or just lazy??
for the past month i havent had time to update my blog.. or am i starting to become a lazy blogger? maybe i just need something new as a motivation.
Monday, October 5, 2009
7 tips to outlast your food cravings!
Researchers define a craving as an intense desire to consume a particular food that is difficult to resist. But you're probably more familiar with the feeling in layman's terms: I want a Mars bar, and I want it NOW.
Cravings may be tough to withstand, but they're even harder to figure out. "You'd like to think that a craving is your body's way of telling you something, and that if you give in, everything will be okay. But that's not always the case," says Adam
Drewnowski, Ph.D., director of the nutritional-sciences program at the University of Washington. "Cravings can have different triggers—stress, depression, hormones—and while there are some cravings you can indulge, there are others that you shouldn't."
8:00 a.m.: A Box of Cap'n Crunch
Why?
A big appetite in the morning is your body's way of coming out of starvation mode after hours of not eating. Going without food triggers your brain to release a substance called neuropeptide Y that helps to increase your appetite, says Janine Whiteson, M.Sc., a New York City nutritionist and author of Get a Real Food Life. The longer you've gone without food, the greater your hunger when you wake up.
Give in or Fight It?
Give in—just don't go overboard. "It's fine to eat a doughnut or a bowl of sweetened cereal in the morning, as long as you also eat some high-protein food with it," says Laura A. Lees, Psy.D., a Wisconsin-based eating-disorders specialist. Studies show that protein keeps your appetite in check longer than carbohydrates or fat can. So go ahead and eat a bowl of Cap'n Crunch, but combine it with a couple of slices of Canadian bacon or a small block of cheese.
8:45 a.m.: A Jelly Doughnut
Why?
You probably didn't eat enough at breakfast. "It's normal for cravings to pop up every 2 to 3 hours," says Heidi Skolnik, M.S., a sports nutritionist for the New York Giants and a contributing editor to Men's Health. That's roughly how long it takes for your body to break down the sugars in the food you eat, release them
into your bloodstream, and convert them into energy, she explains.
Give in or Fight It?
Fight it. Instead of sugar, you need something that's high in fiber—it'll fill you up now but won't interfere with snack time later. "Mid-morning snacks are great, but this isn't midmorning, and you don't want to break out your big snack too early," says Skolnik. Instead of the doughnut, reach for dried fruit, a handful of nuts, or an energy bar. "Eat enough to satisfy your craving, but not enough to keep you from being hungry an hour or two later," she says.
10:30 a.m.: A Coke
Why?
You could be craving the caffeine. The coffee or soda you drank on the way to work is wearing off, and you want another hit to get your energy level back up to what feels like normal.
Give in or Fight It?
Fight it. Swear off the regular soda and opt for the caffeine-free diet variety. "Caffeine gives you a false sense of energy because it doesn't give your body any real fuel to burn," says Lynn Grieger, R.D., C.D.E., a Vermont-based nutritionist. If you switch to caffeine-free soda, not only will you break the
caffeine/craving connection, but you probably won't even notice a difference in the taste. In a study from Johns Hopkins University, researchers found that fewer than 10 percent of people were able to tell the difference between regular and caffeine-free soft drinks.
Noon: Macaroni and Cheese
Why?
You're stressed out about your boss, your dog dying, your boss's dog dying, something—and that craving is your body's attempt to make you feel better. "Carbs trigger the production of a feel-good hormone called serotonin, which helps to boost your mood and temporarily relieve your stress," says John Foreyt, Ph.D., director of behavioral-medicine research at Baylor University.
Give in or Fight It?
Give in—occasionally. "Using food for temporary relief from a problem is fine, as long as you don't do it all the time," says Lees. A better alternative: Trick your mind into thinking about something else. "Use your lunch break to go running or lift
weights," says Skolnik. "Or try to outthink your craving. When the urge to eat strikes, rate your hunger on a scale of one to 10. "Unless you're at a level of seven or eight, don't allow yourself to eat."
Still Hungry?
Go ahead and eat, but opt for a very small portion and eat it along with a high-protein food like steak, chicken, or tuna salad. "The last thing you want for lunch when you're working is something like macaroni and cheese," says Deborah Gleason, Ph.D., a psychotherapist in Rochester Hills, Michigan. A few carbs may boost your mood, but too many can overload your brain, leaving you sluggish and tired, she says.
2:45 p.m.: Chocolate-Chip Cookies
Why?
You might not be getting enough magnesium. Semisweet chocolate chips are one of the top sources of magnesium, and, according to one theory, not having enough of the mineral in your system could generate a desire to eat chocolate. Or, if you eat chocolate all the time, maybe you're a chocoholic. Spanish researchers found
that chocolate and cocoa contain some of the same potentially mood-altering compounds found in alcohol.
Give in or Fight It?
Give in. "If you have an intense craving for a bit of a very specific food like chocolate, it's best to go ahead and eat it," says Skolnik. "If you don't, your craving is going to get more intense until you eventually give in anyway, and you'll have eaten a lot of unnecessary calories in an attempt to make it go away."
Make sure you keep your portions under control, meaning take two or three cookies at most—and then put the rest away. You may feel as if you want more, but according to a study from Pennsylvania State University, people who were served the smallest portions of a food felt just as full and satisfied after eating as people who were given unlimited helpings of the same food.
8:00 p.m.: Potato Chips
Why?
You want to relax. In this case, the craving is less about the food and more about what the food signifies. "A lot of guys feel stressed out and tired all day, and when they get home, they just want to relax and forget about their day with a bag of chips and the remote control," says Skolnik. "They feel like they've been in control and used restraint all day, and the chips are part of their reward for that good behavior."
Give in or Fight It?
Fight it. You're eating for the wrong reason. "It might not seem so bad in the short term, but over time, this kind of emotionally driven eating is one of the primary reasons men gain weight," says Skolnik. To break the habit, go cold turkey: no food while the TV's on. "Even healthy snacks won't help break the association between food and relaxing," says Gleason.
To make the process easier, rearrange your living-room furniture or watch your favorite show in a room where you typically spend less time. Studies from Brookhaven National Laboratory suggest that hanging out in a spot where you've indulged past cravings can help trigger future ones.
11:00 p.m.: Ice Cream
Why?
You want to watch Letterman but your body wants you to go to bed. Men may crave foods like ice cream and crackers late at night because carbohydrates help to boost levels of a sleep-inducing compound called tryptophan. As tryptophan levels
in your brain increase, you naturally become sleepier, say researchers at the Massachusetts Institute of Technology.
Give in or Fight It?
Give in. "Hunger can keep you awake at night, so you're better off eating something than eating nothing at all," says Lees. Her advice: Keep the serving small and pick a regular, full-fat ice cream, not the fat-free kind. According to a study from Purdue, tastebuds can detect fat, and that may be why fat-free foods aren't as satisfying as full-fat foods.
Cravings may be tough to withstand, but they're even harder to figure out. "You'd like to think that a craving is your body's way of telling you something, and that if you give in, everything will be okay. But that's not always the case," says Adam
Drewnowski, Ph.D., director of the nutritional-sciences program at the University of Washington. "Cravings can have different triggers—stress, depression, hormones—and while there are some cravings you can indulge, there are others that you shouldn't."
8:00 a.m.: A Box of Cap'n Crunch
Why?
A big appetite in the morning is your body's way of coming out of starvation mode after hours of not eating. Going without food triggers your brain to release a substance called neuropeptide Y that helps to increase your appetite, says Janine Whiteson, M.Sc., a New York City nutritionist and author of Get a Real Food Life. The longer you've gone without food, the greater your hunger when you wake up.
Give in or Fight It?
Give in—just don't go overboard. "It's fine to eat a doughnut or a bowl of sweetened cereal in the morning, as long as you also eat some high-protein food with it," says Laura A. Lees, Psy.D., a Wisconsin-based eating-disorders specialist. Studies show that protein keeps your appetite in check longer than carbohydrates or fat can. So go ahead and eat a bowl of Cap'n Crunch, but combine it with a couple of slices of Canadian bacon or a small block of cheese.
8:45 a.m.: A Jelly Doughnut
Why?
You probably didn't eat enough at breakfast. "It's normal for cravings to pop up every 2 to 3 hours," says Heidi Skolnik, M.S., a sports nutritionist for the New York Giants and a contributing editor to Men's Health. That's roughly how long it takes for your body to break down the sugars in the food you eat, release them
into your bloodstream, and convert them into energy, she explains.
Give in or Fight It?
Fight it. Instead of sugar, you need something that's high in fiber—it'll fill you up now but won't interfere with snack time later. "Mid-morning snacks are great, but this isn't midmorning, and you don't want to break out your big snack too early," says Skolnik. Instead of the doughnut, reach for dried fruit, a handful of nuts, or an energy bar. "Eat enough to satisfy your craving, but not enough to keep you from being hungry an hour or two later," she says.
10:30 a.m.: A Coke
Why?
You could be craving the caffeine. The coffee or soda you drank on the way to work is wearing off, and you want another hit to get your energy level back up to what feels like normal.
Give in or Fight It?
Fight it. Swear off the regular soda and opt for the caffeine-free diet variety. "Caffeine gives you a false sense of energy because it doesn't give your body any real fuel to burn," says Lynn Grieger, R.D., C.D.E., a Vermont-based nutritionist. If you switch to caffeine-free soda, not only will you break the
caffeine/craving connection, but you probably won't even notice a difference in the taste. In a study from Johns Hopkins University, researchers found that fewer than 10 percent of people were able to tell the difference between regular and caffeine-free soft drinks.
Noon: Macaroni and Cheese
Why?
You're stressed out about your boss, your dog dying, your boss's dog dying, something—and that craving is your body's attempt to make you feel better. "Carbs trigger the production of a feel-good hormone called serotonin, which helps to boost your mood and temporarily relieve your stress," says John Foreyt, Ph.D., director of behavioral-medicine research at Baylor University.
Give in or Fight It?
Give in—occasionally. "Using food for temporary relief from a problem is fine, as long as you don't do it all the time," says Lees. A better alternative: Trick your mind into thinking about something else. "Use your lunch break to go running or lift
weights," says Skolnik. "Or try to outthink your craving. When the urge to eat strikes, rate your hunger on a scale of one to 10. "Unless you're at a level of seven or eight, don't allow yourself to eat."
Still Hungry?
Go ahead and eat, but opt for a very small portion and eat it along with a high-protein food like steak, chicken, or tuna salad. "The last thing you want for lunch when you're working is something like macaroni and cheese," says Deborah Gleason, Ph.D., a psychotherapist in Rochester Hills, Michigan. A few carbs may boost your mood, but too many can overload your brain, leaving you sluggish and tired, she says.
2:45 p.m.: Chocolate-Chip Cookies
Why?
You might not be getting enough magnesium. Semisweet chocolate chips are one of the top sources of magnesium, and, according to one theory, not having enough of the mineral in your system could generate a desire to eat chocolate. Or, if you eat chocolate all the time, maybe you're a chocoholic. Spanish researchers found
that chocolate and cocoa contain some of the same potentially mood-altering compounds found in alcohol.
Give in or Fight It?
Give in. "If you have an intense craving for a bit of a very specific food like chocolate, it's best to go ahead and eat it," says Skolnik. "If you don't, your craving is going to get more intense until you eventually give in anyway, and you'll have eaten a lot of unnecessary calories in an attempt to make it go away."
Make sure you keep your portions under control, meaning take two or three cookies at most—and then put the rest away. You may feel as if you want more, but according to a study from Pennsylvania State University, people who were served the smallest portions of a food felt just as full and satisfied after eating as people who were given unlimited helpings of the same food.
8:00 p.m.: Potato Chips
Why?
You want to relax. In this case, the craving is less about the food and more about what the food signifies. "A lot of guys feel stressed out and tired all day, and when they get home, they just want to relax and forget about their day with a bag of chips and the remote control," says Skolnik. "They feel like they've been in control and used restraint all day, and the chips are part of their reward for that good behavior."
Give in or Fight It?
Fight it. You're eating for the wrong reason. "It might not seem so bad in the short term, but over time, this kind of emotionally driven eating is one of the primary reasons men gain weight," says Skolnik. To break the habit, go cold turkey: no food while the TV's on. "Even healthy snacks won't help break the association between food and relaxing," says Gleason.
To make the process easier, rearrange your living-room furniture or watch your favorite show in a room where you typically spend less time. Studies from Brookhaven National Laboratory suggest that hanging out in a spot where you've indulged past cravings can help trigger future ones.
11:00 p.m.: Ice Cream
Why?
You want to watch Letterman but your body wants you to go to bed. Men may crave foods like ice cream and crackers late at night because carbohydrates help to boost levels of a sleep-inducing compound called tryptophan. As tryptophan levels
in your brain increase, you naturally become sleepier, say researchers at the Massachusetts Institute of Technology.
Give in or Fight It?
Give in. "Hunger can keep you awake at night, so you're better off eating something than eating nothing at all," says Lees. Her advice: Keep the serving small and pick a regular, full-fat ice cream, not the fat-free kind. According to a study from Purdue, tastebuds can detect fat, and that may be why fat-free foods aren't as satisfying as full-fat foods.
Saturday, October 3, 2009
A Common Spice That Will Trim Your Tummy!
want to pass along a quick interview
with fitness guru Mike Geary. If you listen to his tips you
will pick up a quick tip for increasing your metabolism
effortlessly!
Enjoy!
I've written before about the power of certain herbs and spices
in terms of antioxidant capacity and other health benefits. If
you remember, I wrote a couple months ago about the super-food
status of cinnamon and how powerful a health food (or rather
spice) that it can be.
The next super-spice -- Chili!
I was just reading about a recent Australian study that
documented how you can burn more calories, increase your
metabolism slightly, and help control your blood sugar and
insulin levels by including chili peppers and chili spice (or
cayenne) in your foods.
Keep in mind, this may be a minor "detail", but when you add up
a lot of these types of "details", you can make significant
changes to your body over time.
As you've probably heard in the past, the active ingredient in
chili pepper (capsaicin) can cause slight increases in your
metabolic rate and calorie burning from a meal. This has been
reported many times in both animal and human studies.
However, in this Australian study, Madeleine J. Ball, MD, one of
the researchers from the study, sought to find out how chili
pepper affected blood sugar and insulin response after a meal.
As you know, chronically high insulin levels in your body can
not only cause deposition of excess body fat, but also can lead
to diseases such as heart disease and diabetes.
The study was split into groups of subjects that ate meals
without chili spice, and other groups of subjects that ate meals
with chili pepper.
As it turned out, the chili pepper eating groups had lower
insulin levels and more stable blood sugar after the meals than
the groups that ate the same food without chile. According to
Dr. Ball, "the chili is probably having some effect on the
ability of the body to clear -- or remove -- insulin from the
bloodstream".
Aside from the temporary calorie burning boost and insulin
controlling response, apparently chili pepper also has
significant antioxidant and anti-inflammatory properties...
So if you can handle a bit of spicyness, go ahead and enjoy
adding some extra cayenne or chili pepper to your pot of meat
& bean chili, your morning eggs, meat dishes, and other meals,
knowing it's possibly giving you a slight edge in the fat burning
department.
One of my favorite meals that I've been eating a lot of lately
is my home-made chili. I make big batches of it, and that leaves
leftovers for quick and healthy meals whenever you need them.
with fitness guru Mike Geary. If you listen to his tips you
will pick up a quick tip for increasing your metabolism
effortlessly!
Enjoy!
I've written before about the power of certain herbs and spices
in terms of antioxidant capacity and other health benefits. If
you remember, I wrote a couple months ago about the super-food
status of cinnamon and how powerful a health food (or rather
spice) that it can be.
The next super-spice -- Chili!
I was just reading about a recent Australian study that
documented how you can burn more calories, increase your
metabolism slightly, and help control your blood sugar and
insulin levels by including chili peppers and chili spice (or
cayenne) in your foods.
Keep in mind, this may be a minor "detail", but when you add up
a lot of these types of "details", you can make significant
changes to your body over time.
As you've probably heard in the past, the active ingredient in
chili pepper (capsaicin) can cause slight increases in your
metabolic rate and calorie burning from a meal. This has been
reported many times in both animal and human studies.
However, in this Australian study, Madeleine J. Ball, MD, one of
the researchers from the study, sought to find out how chili
pepper affected blood sugar and insulin response after a meal.
As you know, chronically high insulin levels in your body can
not only cause deposition of excess body fat, but also can lead
to diseases such as heart disease and diabetes.
The study was split into groups of subjects that ate meals
without chili spice, and other groups of subjects that ate meals
with chili pepper.
As it turned out, the chili pepper eating groups had lower
insulin levels and more stable blood sugar after the meals than
the groups that ate the same food without chile. According to
Dr. Ball, "the chili is probably having some effect on the
ability of the body to clear -- or remove -- insulin from the
bloodstream".
Aside from the temporary calorie burning boost and insulin
controlling response, apparently chili pepper also has
significant antioxidant and anti-inflammatory properties...
So if you can handle a bit of spicyness, go ahead and enjoy
adding some extra cayenne or chili pepper to your pot of meat
& bean chili, your morning eggs, meat dishes, and other meals,
knowing it's possibly giving you a slight edge in the fat burning
department.
One of my favorite meals that I've been eating a lot of lately
is my home-made chili. I make big batches of it, and that leaves
leftovers for quick and healthy meals whenever you need them.
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