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20170615

Full Name	IC NUMBER (NO KAD PENGENALAN)	Handphone number/2nd handphone number, kalau ada.	Address	Fixed Phone number (House and/or Office)	Name of person to contact in case of emergency / Tel# / Relationship	Ada penyakit ?	If Yes, apa penyakit?
GOH MOH TENG	661113045183	0192560517	18101 TMN SEJATI, WAKAF TEMBESU, GONG BADAK	09-6668833 (RUMAH) / 09-6221127 (PEJABAT)	YEO CHIN CHENG/0129469867/BINI	No	TIADA LAH
Teo Jin Pheng	770224115191	0139821683/0179367733	40,jalan Masjid Abidin	096312643	Tan hwee yen	No
Low Choon Hee	800305-06-5207	012-3707170	Block D7-17 seri Puri apartment, desa Aman Puri jln Aman Puri,52100 kepong Kuala Lumpur	03-89617726	Abby/012-3500751/wife	No
Chua Tiong Aik	810403-03-5393	0129628533	66/22,jalan sultan Omar,20300 Kuala Terengganu.	09-6224711 (k.trg house)	Linda/017-9695975/BINI	No
GOH SEOK BOO	771015115405	0139217119	PT 1589 FASA 5 TAMAN KP PERDANA KUBANG PARIT 20050 KUALA TERENGGANU		LEE HWEE YEN /0169227119/WIFE
phua teck liang	770403115509	0179585611	Taman permint makmur	0179585611	0107754618	Yes	darah tinggi
Teo Jin Pheng	770224115191	0139821683	40,jalan Masjid Abidin	096312643	Tan hwee yen	No
Ch'ng Kai Heok	770216025989	60129217218 / 60139217218	R606 Pangsapuri Permint Harmoni . 20000 Batas Baru , Kuala Terengganu		Choy Yuen Ping/012-9887313/Bini	No
Chua Chin Chau	721223-03-5383	0178888166	27 Jalan Tok Lam	096627030	Emi Zhu/0199111622	No

9 Jun 2017
Deric Lim off kali ini.

(Boo and Chua kayuh dari Shell Chabang 3...ke Shell Batu 6_)
Shell Bt6-Jeram-Highway-Muzium,-Tmn Tamadun-Losong-Chabang 3-Balik Bkt-kg Cina - Kayuh Balik

To and flo ~40km

I. Teo JP
2. Goh Moh Teng
3. Chuacc
4. Chua Tiong Aik
5. Weiliang
6. Goh Seok Boo
7. Raymond Low
8. Phua Teck Liang (tak join makan, balik awal ambil anak)

Sumbangan Rm10
I. Teo
2. Goh
3. Chuacc
4. Chua
5. Weiliang
6. Ah Boo
7. Raymond


Total RM70 collected.
Rm64.90 makan sedap...
ada balance RM70-RM64.90=RM5.10
Jadi total balance carried forward
=Rm10.00+RM5.10
=RM15.10
9 Jun 2017
Kedai Makan Kg Cina karimee

Date : 19 May 2017 Friday
Time : 7.15am-11.00am
Route : Lingai

1. Deric
2. Ah Boo

3. Chua

4. Goh

5.Liang

6. Wei Liang

7.Raymond

8. Teo

RM80 collected -RM42 makan di warung dataran lingai

=RM38

Beli First Aid Kits

=RM28

Balance = RM10

Date : 2 Jun 2017 Friday
Time : 7.15am-1.00pm
Route : Gong Badak HKS, Batu Rakit, Pecah Rotan, Lingai, Bukit Kg Pulai Baharu. HKS

1. JPteo
2. Chua CC
3 Liang
4.Leong Wei
5. Ah Boo
6. Goh Moh Teng, Cg
7. Lawrence (cikgu tuition)
8. Joseph (Sarawakian, pensyarah UMT)
9. Deric

A waiting trip , for our new riders.

Note : Puasa Month. so no food and drinks by the roadside warung. no expenses.

Starving Cancer cells

请把这文章转发给你生命中每一位重要的成员

 请好好看完。

多年以来人们一直被告知化疗是治疗癌症唯一值得去尝试的方法 ( 尝试 -成为了关键字;) ，

但是 Johns Hopkins 将告诉你其实存在着其他的方法来消除癌症。

Cancer Update from Johns Hopkins:

Johns Hopkins 最新癌症研究报告:

1. Every person has cancer cells in the body . These cancer cells do not show up in the standard tests until they have multiplied to a few billion. When doctors tell cancer patients that there are no mor! e cancer cells in their bodies after treatment, it just means the tests are unable to detect the cancer cells because they have not reached the detectable size.每一个人身上都带有癌细胞，癌细胞是无法在一般检查时被检查出来的，除非癌细胞扩增至几十亿个数量。



2. Cancer cells occur between 6 to more than 10 times in a person's lifetime.
在每个人的一生中，癌细胞都会出现6至10次。

3. When the person's immune system is strong the cancer cells will be destroyed and prevented from multiplying and forming tumors.
当人体免疫系统强时，癌细胞是会被摧灭的，免疫系统强时能抑制肿瘤形成及扩增。

4. When a person has cancer it indicates the person has nutritional deficiencies . These could be due to genetic,but also to environmental, food and lifestyle factors.
当人被发现有癌症时，它意谓这个病患是有大量营养缺乏；这可能是由於基因、环境、食物及生活方式等因素造成的。

5. To overcome the multiple nutritional deficiencies, changing diet to eat more adequately and healthy, 4-5 times/day and by including supplements will strengthen the immune system.
如何克服营养缺乏，那就是要改变饮食及多进用能增强免疫系统之食物。

6. Chemotherapy involves poisoning the rapidly-growing cancer cells and al! so destroys rapidly-growing healthy cells in the bone marrow, gastrointestinal tract etc, and can cause organ damage, like liver, kidneys, heart, lungs etc.
化疗不只能毒杀快速增长之癌细胞，但会一并消灭骨髓及胃肠道内之健康细胞，同时造成器官衰竭；如：肝 脏、肾脏、心脏及肺脏等等。

7. Radiation while destroying cancer cells also burns, scars and damages healthy cells, tissues and organs.
放射治疗在摧毁癌细胞时，亦会灼伤健康细胞、组织及器官。

8. Initial treatment with chemotherapy and radiation will often reduce tumor size. However prolonged use of chemotherapy and radiation do not result in more tumor destruction.
初期化疗及放射线治疗是很容易将肿瘤面积缩小到某一程度， 然再延长上述疗法并不能造成肿瘤完全消除。

9. When the body has too much toxic burden from chemotherapy and radiation the immune system is either compromised or destroyed, hence the person can succumb to various kinds of infections and complications.
化疗及放射线治疗会让体内存有大量毒素而危及或摧毁免疫系统，因而导致病患易於感染及引发并发症。

10. Chemotherapy and ! radiation can cause cancer cells to mutate and become resistant and difficult to destroy. Surgery can also cause cancer cells to spread to other sites.
化疗及放射线治疗会造成病患癌细胞突变及产生抗体而变得难以摧毁，而手术则易使癌细胞扩散至其它部位。

11. An effective way to battle cancer is to starve the cancer cells by ! not feeding it with the foods it needs to multiply.
一个有效击溃癌细胞的方式是：不供给癌细胞繁殖所需之食物，即是饿死癌细胞。


*CANCER CELLS FEED ON:
癌细胞以何为食物：

a. Sugar substitutes like NutraSweet , Equal, Spoonful, etc are made with Aspartame and it is harmful .A better natural substitute would be Manuka honey or molasses, but only in very small amounts. Table salt has a chemical added to make it white in color Better alternative is Bragg's aminos or sea salt.
糖是癌的食物， 若不吃糖即删除癌细胞很重要的一项食物供给。



b. Milk causes the body to produce mucus, especially in the gastro-intestinal tract.Cancer feeds on mucus. By cutting off milk and substituting with unsweetened soy milk cancer cells are being starved.
牛奶会使人体产生黏液，尤其是在胃肠道内，而黏液正是癌细胞之食物。因而阻绝牛奶及采用不甜之豆浆作替代，癌细胞就会在无食物情况下萎缩的。

c. Cancer cells thrive in an acid environment. A meat-based diet is acidic and it is best to eat fish, and a little other meat, like chicken. Meat also contains livestock antibiotics, growth hormones and parasites, which are all harmful! , especially to people with cancer.
癌细胞是在酸性环境中繁衍的，以肉为基本饮食的体质是酸性的，因而食用鱼类及少量鸡肉是较食用牛、猪为合适的。 且肉品均含有家畜抗生素、生长贺尔蒙及寄生虫等，而这些均是对人体的有害物质，尤其是对癌症病患。

d. A diet made of 80% fresh vegetables and juice, whole grains , seeds, nuts and a little fruits help put the body into an alkaline environment. About 20% can be from cooked food in! cluding beans. Fresh vegetable juices provide live enzymes that are easily absorbed and reach down to cellular levels within 15 minutes to nourish and enhance growth of healthy cells.
To obtai! n live enzymes for building healthy cells try and drink fresh vegetable juice(most vegetables including be an sprouts) and eat some raw vegetables 2 or 3 times a day. Enzymes are destroyed at temperatures of 104 degrees F (40 degrees C).
以80%新鲜蔬菜及青菜汁之饮食；含全谷类、种子、坚果及少量的水果是有益於体质转变为硷性的， 剩余20% 可进食煮熟的豆类。新鲜蔬菜汁可提供活性酵素，活性酵素极易在15分钟内被细胞组织吸收进而滋养强健康细胞，为取得活性酵素强壮健康细胞应多饮用新鲜果菜汁（多样蔬菜含豆芽），同时每天进食生青菜（未煮过之）两至三次，活性酵素在40度C时会被摧毁。

e. Avoid coffee, tea, and chocolate, which have high caffeine Green tea is a better alternative and has cancer fighting properties. Water-best to drink purified water, or filtered, to avoid known toxins and heavy metals in tap water. Distilled water is acidic, avoid it.
饮料必须避免饮用咖啡、茶、巧克力因上述饮料含咖啡因，绿茶是较佳之选择，因为其有抗癌特性。而平常应饮用净化水或过滤水，然应避免饮用有毒的或含重金属的水。 蒸馏水是酸性的不要喝。

12. Meat protein is difficult to digest and requires a lot of digestive enzymes . Undigested meat remaining in the intestines becomes putrefied and leads to more toxic buildup.
肉类的蛋白质不易消化的，因为肉类的蛋白质需要大量消化酵素消化，未消化的肉类留残在肠内，易引发有毒物质形成。

13. Cancer cell walls have a tough protein covering. By refraining from or eating less meat it frees more enzymes to attack the protein walls of cancer cells and allows the body's killer cells to destroy the cancer cells.
癌细胞壁有很硬之蛋白质包裹，节制食用肉类可让多出之酵素去攻击癌细胞壁之蛋白质，让体内的杀手细胞有空间摧毁癌细胞。

14. Some supplements build up the immune system (IP6, Flor-ssence, Essiac, anti-oxidants, vitamins, minerals, EFAs etc.) to enable the bodies own killer cells to destroy cancer cells.. Other supplements like vitamin E are known to cause apoptosis, or programmed cell death , the body's normal method of disposing of damaged, unwanted, or unneeded cells.
部份营养品能增强免疫系统（如抗氧化剂、维他命、矿物质 等等）并驱使自体杀手细胞去摧毁癌细胞，其他营养品如维他命E会清除老化的细胞，渐使细胞更新，而非体内一般处置损坏、无用及不需要细胞之模式。


15. Cancer is a disease of the mind, body, and spirit. A proactive and positive spirit will help the cancer warrior be a survivor. Anger, un-forgiveness and bitterness put the body into a stressful and acidic environment. Learn to have a loving and forgiving spirit. Learn to relax and enjoy life.
癌症是一种心态、肉体和心灵上之疾病，因而能有前卫及积 极的心灵是可造就癌症战士变为胜利天使，怨尤和苦痛会让体质变为紧张及酸性，所以必须 学习爱与宽恕，同时学习放松及爱惜生命。

16. Cancer cells cannot thrive in an oxygenated environmen! t. Exercising daily, anddeep breathing help to get more oxygen down to the cellular level. Oxygen therapy is another means employed to destroy cancer ! ;cells.
癌细胞是无法在充满氧气的环境中繁衍，所以每日必须运动， 同时多作深呼吸以利氧进入细胞层，按氧气疗法是另一种击溃癌细胞之工具。

1. No plastic containers in micro.不要将塑胶盒放入微波炉加热

2. No water bottles in freezer. 不要将塑胶水瓶 放入冷藏室

3. No plastic wrap in microwave.不要将塑胶袋放入微波炉加热


Johns Hopkins has recently sent this out in its newsletters. This information is being circulated at Walter Reed Army Medical Center as well. Dioxin chemicals cause cancer, especially breast cancer . Dioxins are highly poisonous to the cells of our bodies. Don't freeze your plastic bottles with water in them as this releases dioxins from the plastic. Recently, Dr Edward Fujimoto, Wellness Program Manager at Castle Hospital , was on a TV program to explain this health hazard . He ta! lked about dioxins and how bad they are for us. He said that we should not be heating our food in the microwave using plastic containers. This especially applies to foods that contai! n fat He said that the combination of fat, high heat, and plastics releases dioxin into the food and ultimately into the cells of the body. Instead, he recommends using glass, such as Corning Ware, Pyrex or ceramic containers for heating food You get the same results, only without the dioxin! . So such things as TV dinners , instant ramen and soups, etc., should be removed from the container and heated in something else. Paper isn't bad but you don't know what is in the paper. It's just safer to use tempered glass, Corning Ware, etc. He reminded us that a while ago some of the fast food restaurants moved away from the foam containers to paper The dioxin problem is one of the reasons.
Please share this with your whole email list.........................
Also, he pointed out that plastic wrap, such as Saran, is just as dangerous when placed over foods to be cooked in the microwave. As the food is nuked, the high heat causes poisonous toxins to actually melt out of the plastic wrap and drip into the food. Cover food with a paper towel instead.

约翰霍普金斯已 将这篇研究报告用新闻稿方式发布，同时 Walter Reed 陆军医学中心亦 将这篇报告传播. 戴奥辛之化学物 质会导致癌症，尤其是乳癌。按戴奥辛对体内细胞具很! 高之毒性，因而千万别将装有水之塑胶罐放入冰箱，因为它亦会将戴奥辛释出。前不久Dr. Edward Fujimoto 在电视节目中谈 到健康之风险，他就强调戴奥辛对健康是多麽 有害，因而请千万不要用塑胶容器放入微波炉 加热食物。这尤其是指含有脂肪之食物，当脂 肪与高温? P塑胶结合时，塑胶即会释放出戴奥 辛并进入食物中，最终就进入体内之细胞。因 而他建议使用玻璃器皿作为加热食物用，因为 它一样可使食物变热，然却少了戴奥辛。纸是 不错的容器，然你无法了解纸里到底含有什麽  物质，因而较安全之容器是冶炼过的玻璃器 皿，如康宁器皿，他提醒为何前不 久速食店将泡沫塑料容器改为纸容器，其中戴 奥辛就是问题之一. 同时他亦指出塑 胶袋；如Saran 耐热塑胶袋用於 包装食物，在微波炉加热时亦是非常危险的， 因为当食物用微波炉加热! 时，高温会让毒素由 塑胶袋溶解出来进入食物内，所以应用纸包裹 食物作替代。



This is an article that should be sent to anyone important in your life.

请把这文章转发给你生命中每一位重要的成员

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Mr Khor Headmaster

How to get rid of your belly fat or tummy

Belly fat blues

Getting rid of your belly bulge is important for more than just vanity's sake. Excess abdominal fat—particularly visceral fat, the kind that surrounds your organs and puffs your stomach into a "beer gut"—is a predictor of heart disease, type 2 diabetes, insulin resistance, and some cancers. If diet and exercise haven't done much to reduce your pooch, then your hormones, your age, and other genetic factors may be the reason why. Read on for 11 possible reasons why your belly fat won't budge.

You're getting older
老了
As you get older, your body changes how it gains and loses weight. Both men and women experience a declining metabolic rate, or the number of calories the body needs to function normally. On top of that, women have to deal with menopause. "If women gain weight after menopause, it's more likely to be in their bellies," says Michael Jensen, MD, professor of medicine in the Mayo Clinic's endocrinology division. In menopause, production of the hormones estrogen and progesterone slows down. Meanwhile, testosterone levels also start to drop, but at a slower rate. This shift in hormones causes women to hold onto weight in their bellies. The good news: you can fight this process. Read on.

You're doing the wrong workout
错误的体能锻炼。
A daily run or Spin class is great for your heart, but cardio workouts alone won't do much for your waist. "You need to do a combination of weights and cardiovascular training," says Sangeeta Kashyap, MD, an endocrinologist at Cleveland Clinic. Strength training increases muscle mass, which sets your body up to burn more fat. "Muscle burns more calories than fat, and therefore you naturally burn more calories throughout the day by having more muscle," says Kate Patton, a registered dietitian at Cleveland Clinic. Patton recommends 250 minutes of moderate-intensity exercise or 125 minutes of high-intensity exercise a week.

You're eating too many processed foods
吃太多现成食物。
Refined grains like white bread, crackers, and chips, as well as refined sugars in sweetened drinks and desserts increase inflammation in our bodies," says Patton. "Belly fat is associated with inflammation, so eating too many processed foods will hinder your ability to lose belly fat." Natural foods like fruits, vegetables, and whole grains are full of antioxidants, which have anti-inflammatory properties and may therefore actually prevent belly fat, Patton says.

You're eating the wrong fats
吃错了油。
The body doesn't react to all fats in the same way. Research correlates high intake of saturated fat (the kind in meat and dairy) to increased visceral fat, says Patton. On the other hand, monounsaturated fats (the kind in olive oil and avocados) and specific types of polyunsaturated fats (mainly omega-3s, found in walnuts, sunflower seeds, and fatty fish like salmon) have anti-inflammatory effects in the body, and if eaten in proper portions may do your body good. But Patton warns that eating too much fat of any kind increases your calorie intake and could lead to weight gain, so enjoy healthy fats in moderation. More: Good Fats, Bad Fats: How to Choose

Your workout isn't challenging enough
体操锻炼不到位。
To banish stubborn belly fat, you have to ramp up your workouts. In a study published in the journal Medicine and Science in Sports and Exercise, people who completed a high-intensity workout regimen lost more belly fat than those who followed a low-intensity plan. (In fact, the low-intensity exercises experienced no significant changes at all.) "You need to exercise at full intensity because the end goal is to burn more calories, and high intensity exercise does just that," says Natalie Jill, a San Diego, Calif.-based certified personal trainer. High intensity workouts mean you're going all out for as long as you can. If this sounds intimidating, think of it this way: you'll burn more calories in less time.

You're doing the wrong exercises
错误的体操锻炼。
Doing crunches (situp) until the cows come home? Stop it! When you're down to your final inches of belly fat, the dreaded crunch won't be the exercise that finally reveals your six-pack. "You can't spot reduce," Jill says. Instead, she suggests doing functional exercises that use the muscles in your core—abdominals, back, pelvic, obliques—as well as other body parts. "These exercises use more muscles, so there is a higher rate of calorie burn while you are doing them," she says. Planks are her favorite functional exercise—they activate not just your core muscles but also your arm, leg, and butt muscles.

You're stressed
压力
Tight deadlines, bills, your kids—whatever your source of stress, having too much of it may make it harder for you to drop unwanted pounds, especially from your middle. And it's not just because you tend to reach for high-fat, high-calorie fare when you're stressed, though that's part of it. It's also due to the stress hormone cortisol, which may increase the amount of fat your body clings to and enlarge your fat cells. Higher levels of cortisol have been linked to more visceral fat.

You're skimping on sleep
睡眠不足
If you're among the 30% of Americans who sleep less than six hours a night, here's one simple way to whittle your waistline: catch more Zs. A 16-year study of almost 70,000 women found that those who slept five hours or less a night were 30% more likely to gain 30 or more pounds than those who slept 7 hours. The National Institutes of Health suggest adults sleep seven to eight hours a night.

You're apple shaped
苹果体型。
If you tend to pack the pounds around your middle rather than your hips and thighs, then you're apple shaped. This genetic predisposition means ridding yourself of belly fat will be harder, Dr. Kashyap says, but not impossible.

You're sick
你生病了
If your testosterone levels are high—something that can occur with polycystic ovary syndrome (PCOS)—you might have difficulty losing weight. "If you're an apple shape and overweight, it's a good idea to see your doctor," Dr. Kashyap says, since there may also be a chance that you are prediabetic or diabetic.

You're unmotivated
你失去了自律，自理， 自立，鼓励。
Are you committed to the work needed to lose belly fat? "Reducing belly fat takes a combination approach of a low-calorie diet that is high in fiber and low in carbohydrates and sugar along with cardiovascular and weight training," Dr. Kashyap says. "If you are willing to do the work, you can move past genetics and lose it.

goh tee suan clan

http://www.mychinesefamilytree.net/my/myzupu/myzupu/1467.html

大马姓氏族谱

吴世川 族谱
一
吴世川
黄桂英
吴进源(男)、吴永林(男)、吴永业(男)、吴永和(男)、吴永兴(男)、
吴桂玉(女)、吴桂梅(女)。
二
吴进源
叶玉群
吴懋圣(男)、吴懋贤(男)、吴丽珠(女)。
二
吴永林
苏二妹
吴懋明(男)、吴懋德(男)、吴懋利(男)。
二
吴永业
徐月梅
吴懋豪(男，已故)、吴懋杰(男)、吴文苑(女)。
二
吴永和
骆翠琴
吴懋强(男)、吴恩婉(女)、吴恩琳(女)。
二
吴永兴
颜月叶
吴懋雄(男)、吴懋祺(男)、吴惠萍(女)。
三
吴懋圣
姚进贞
吴家建(男)、吴家运(男)、吴家彬(男)、吴家敏(女)。
三
吴懋杰
罗美玲
吴家瑜(男)。
三
吴懋明
吴美红
吴家乐(男)、吴家瑶(女)、
三
吴懋利




家庭成员
吴世川
男
原籍海南省琼东县福田市龙献村，中国出世，74岁往生。战前南来，落脚森美兰峇都基基。育有五男二女:吴桂玉、吴进源、吴永林、吴永业、吴桂梅、吴永和、吴永兴。从事开咖啡店，战后前往柔河，是一名小园主。
黄桂英
女
1908年生，1996年11月6日逝世，享年88岁。
吴进源
男
1938年生，1997年逝世，享年59岁。荣获森美兰最高统治者封赐PJK有功勋衔。
吴永林
男
1939年生，已故。育有三男。
吴永业
男
1940年生，曾担任新闻从业员及国语成教班督学，曾获最高元首封赐PPM 勋衔。育有二男一女。
吴永和
男
1948年生，为政府医院化验师，已退休，育有二男一女。
吴永兴
男
1949年生，为一名电器技师，育有二男一女；女惠萍适曹金春。

Reading -Keep Your Energy Up

How to Keep Your Energy Up When You’re Totally Stressed Out

Nicole Dieker
I don’t know about you, but my world has been a little more stressful since… say, last November. Even without the continuous news updates—and the time I spend reading them, along with the various Twitter threads that try to game theorize them—I’ve got a lot to manage and balance in my life: I work part-time as an editor, my debut novel comes out this May, I’m completing assignments for a number of freelance writing clients, I teach writing classes, and I’m a volunteer tutor. (And that’s just the work stuff.)

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A friend recently asked me how I keep my energy up with all of this potential stress; after all, I’m still hitting my work deadlines, I’m still meeting my personal goals, and I’m still getting my sleep (though I’m not always sleeping well).

Part of it has to do with optimization and automation—writing effective to-do lists, turning habits into routines, offloading tasks to apps and tracking them on spreadsheets.

But I think the real reason I stay energized—which isn’t to say I’m always happy, or stress-free, just still moving forward—has to do with a lifetime habit of priority and practice.

Practice Doesn’t Make Life Perfect, But It Gets Things Done

My parents are both classically-trained musicians, which meant I grew up as a classically-trained musician (piano, French horn, voice). More importantly, I learned how to practice.

When you practice something, you not only repeat the same scales or arpeggios every day, you also repeat the act of practicing every day. The idea that you’ll sit down with your instrument for 30 minutes, or an hour, or more—and that’ll just be something that happens every day. Usually at the same time, because it’s easier to think “I practice at 7:30 p.m.” than it is to ask yourself, every day, when you’re going to get this done.

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And sure, you won’t practice every day. Some days are holidays. Some days you have a friend coming in from out of town. Some days you have extra homework, or your boss asked you to stay late, or your kids have an event, or your editor wants you to do a last-minute rewrite.

But the idea is that you know what a regular day looks like, and what you’ll be doing during that day, and how you’ll prioritize your time. For me, a regular day includes 20 minutes of yoga practice in the morning. It includes a breakfast of ½ cup quick oats, ¼ cup raisins, 1 tablespoon sliced almonds, ½ banana, 1 teaspoon olive oil, and 1 teaspoon honey.

Knowing that information—specifically, knowing what a regular day in the life I want to live looks like—helps me spend less time thinking about what I need to do during the day and more time doing it. It also helps me recognize when I’ve had too many “irregular days,” which is usually when the stress starts to pile up, and when I need to start thinking about what aspect of my life is causing this stress and how I can fix it.

But knowing what I want in a regular day—enough time for a morning yoga practice, for example—is about choosing what to prioritize.

We All Have Different Priorities—So We Should Prioritize Them

My career is the top priority in my life. I don’t work, I don’t eat. I’ve also worked enough jobs to know the value of building a career, and the freedom it can offer. I’ve been a telemarketer. I’ve been a receptionist. I’ve stuffed envelopes and stayed in offices after hours to make photocopies for the boss. I like the career I have now a lot better, and I’m going to keep investing in it.

So, because I’ve chosen “career” as my top priority, everything else gets prioritized based on its ability to support my career. You may have a different top priority; there have been times in my life when “relationship” was my top priority, and you don’t need me to tell you that a lot of people structure their lives based on their ability to support the “family” priority, for example. (You also don’t need me to tell you that the modern workplace often fails to acknowledge that people have any other priorities, but that’s another topic.)

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In my case, physical health is another major priority. It’s not just that freelance writers don’t get paid sick days; it’s also that I do my best work if I’ve eaten well, consumed plenty of water, and gotten my daily exercise. I also try to spend eight hours in bed every night, even if that doesn’t always correlate to eight hours of sleep. (There is a difference between priority and control.)

Although it sounds like I must devote a lot of energy to balancing all of that, the truth is that I don’t. The stuff you prioritize is actually the stuff you think about least, because it becomes a part of your regular day. I spend most days eating the same meals, which I’ve selected because they fit my caloric needs, my macros, and my budget—yes, I’m one of those people who pays attention to her nutritional macros—and which I can prepare in under five minutes each. I know how this food will affect my body because I’ve eaten it so many times before; I won’t get the sugar crash or the carb bloat, and because I know what combinations of foods help me stay full, I don’t actually have to think about food between meals.

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Instead, I have the energy to focus on other things—most often work, but also friendships, playing Stardew Valley, the book I’m reading (Paul Auster’s 4 3 2 1, in case you’re interested)—the stuff that makes regular days interesting.

Turning my priorities into a daily practice also makes my life less stressful. I want to note that even though there is a correlation between regular exercise and decreased stress, for example, I’m not actually saying everyone needs to get their 10,000 steps (or 15,000, if you prefer), because I understand that everyone has different priorities. Stress, for me, comes when I don’t know what’s going to happen to me and when I feel like I won’t have a say in what happens to me. (This is, no doubt, part of why we’ve all been so stressed since November.) Choosing what to prioritize, even if I don’t know what’s going to happen next, helps me stay focused on what I want to happen.

Know When to Satisfice and When to Maximize

I learned the terms “satisficer” and “maximizer” from Gretchen Rubin’s Happiness Project, and they’ve reshaped the way I think about prioritization and decision-making.

Some decisions are maximized, or optimized to get the best possible result: What do I need to do to increase my freelance earnings, year over year? What do I need to do, in the hour before bedtime, to help me get the amount of sleep I want?

Other decisions are satisficed, or one-and-done: I do not need you to tell me the benefit of steel-cut oats over quick oats, because I do not care. Quick oats are quick and cheap and I like them, and I’m not worried that I’m missing out on some better oatmeal somewhere.

You may prioritize oatmeal, or have a favorite brand of olive oil that isn’t Safeway Select, and I will reiterate once again that what we prioritize doesn’t matter. The act of making the priority—of choosing what to maximize, what to satisfice, and what to practice—does.

So let’s go back to our current political situation, because I’ve been hinting at it since the beginning. I, like many of you, am very concerned about what might happen in the near future and in the slightly-longer-term future. I could very easily spend every evening reading a hundred different articles hoping to find clues that suggest we’ll all be safe, that we don’t have to worry.

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And I did that, for a while, and I had too many irregular days. So I asked myself what needed to change, and I decided that I needed to figure out what actions I could take to help: I could call my representatives (which works), I could make charitable donations that fit within my budget, I could march, and I could continue to show up for the kids I tutor.

That would be enough. I wouldn’t ask myself every day what I should be doing, because I’d already know—and if something else came up that I could do to help, like getting out the vote for an upcoming election, I’d hear about it on Twitter or Wall of Us or 5Calls.org and I could do it. Beyond that, it’s out of my control. (Once again: there is a difference between priority and control.)

So that’s how I keep my energy up during stressful situations. Physically, there’s sleep and some walking and a bunch of water, but it’s the mental decisions that I think really matter. I focus on what I want and what I can do, my choices and my boundaries, my priorities and my practice.

I’ll end this by noting that today could have been a stressful day. I slept poorly last night because I made the mistake of checking my email right before bed, and saw a work email that I thought about all night long; I got another work email that I needed to answer first thing this morning, which I try not to do; plus I have to work late tonight because a source I want to interview is only available in the evening.

And yet I did my yoga and I ate my oatmeal and I’m feeling fine. I don’t feel anxious about working late because it doesn’t happen often, and I know that if it starts happening every day, I’ll start looking for something I can change. I feel energized, ready, satisfied. I’ll have less free time tonight, but I also won’t check my email before bed, and tomorrow I’ll get to wake up, eat my favorite breakfast, and start my practice over again.

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Reply12 replies

Nicole Dieker’s Discussions
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dbx7
Nicole Dieker
4/28/17 1:01pm
The only thing that has truly helped keep my energy up during stressful times is to ensure to get a full night’s sleep. Stress is bad enough. Sleep deprivation on top of it guarantees disaster. The mind and body need to recharge, especially during stressful times. Good sleep the night before is the only thing that I found to be effective in maintaining productivity levels up during waking hours.
1
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Nicole Dieker
dbx7
4/28/17 4:28pm
Sleep is SO IMPORTANT. I can stay productive on little sleep but it is hard.
1
Reply

Wyvernoodle
Nicole Dieker
4/28/17 1:10pm
Well, this is just wonderful, thank you. I like the difference between priority and control, and I love the idea of practicing as, well, a practice. I too find that simple habits - like always having my keys in the same place - allow me to focus on other things and not be subject to the stress of, say, losing them.
1
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Nicole Dieker
Wyvernoodle
4/28/17 4:28pm
Me too! I have a place for EVERYTHING. (True story: the one day I accidentally dropped my keys into the wrong pocket of my purse, I called a locksmith because I assumed I’d lost them. They weren’t in their place, after all!)
1
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Don't Buy Ladybugs to Control Aphids, and Other Gardening Myths Debunked

Beth Skwarecki
Today 4:30pmFiled to: GARDENING
5.4K
15
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Ladybugs eat aphids. So if aphids are eating your potato plants, you might be tempted to mail-order a ton of ladybugs (yes, this is a thing you can do) to solve your garden woes. There’s a flaw in that plan, though: when you release ladybugs, they fly away.

I learned the truth about ladybugs, which really should have been obvious from the start, thanks to this video. It’s from Good Gardening Videos, a site run by garden writers and scientists who know which advice is evidence-based and which isn’t. This video tackles four myths, but there’s way more where that came from.

So if the ladybugs fly away, what can you do? The host here suggests you turn your garden into a place where ladybugs will want to live—and when you do that, you won’t need to buy any ladybugs because they’ll move in for free. To create a ladybug paradise, it helps to grow a variety of plants, avoid insecticides, and to let at least some of your aphids live. After all, the ladybugs won’t show up if you’re constantly taking away their food supply.

Watch the video for more, including the truth about adding phosphorus to the soil (it doesn’t help as much as you think, and can hurt) plus two myths about mulching.
Reply15 replies
Beth Skwarecki’s Discussions
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dustinyo
Beth Skwarecki
4/28/17 4:33pm
I’ve just been getting more into gardening since I bought a house last fall, and this guy’s channel is a gold mine of information. I definitely recommend it if you’re new to gardening.
2
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TheRevanchist
Beth Skwarecki
4/28/17 4:34pm
I’d still order the ladybugs, as I’d still want to watch them when I release them.
4
Reply1 replies

Fabian Knockwurst
Beth Skwarecki
4/28/17 4:54pm
See the image of the nice man on the top of this post? He’s sitting between some plastic covered hot-boxes (or small green houses). If you have an aphid problem in such an area then dumping your ladybugs in there will constrain them to some degree to stay in there - and your aphids will be gone before the ladybugs manage to depart. Armed with this methodology, suppose you have an aphid inundated bush which is not covered in plastic?? never fear! someone has a laundry bag (or other large translucent plastic bag). Place this over your aphid-ed bush, dump ladybugs inside, and close down the main egress loosely: and lo’ your aphids will be gone before the ladybugs are. etc and uzw and so-forth...
2
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Beth Skwarecki
Fabian Knockwurst
4/28/17 5:07pm
Good point! He does qualify that the flying-away issue is for outdoor spaces. If you can contain the lil escapees, that helps. But you should still build a good habitat for them to have a sustainable population. He says if he has an infestation on a certain plant he’ll just blast them off with water.
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