monday wed friday schedule
7:00 wake up
8:00 morning
9:00 ~ 12:00 work perhaps?
12:00~ 1:00 lunch
1:00 ~ 4:00 classes
4:00 ~ 6:00 library
6:00 ~ 7:00 exercise
7:00 ~ 8:00 other activities
8:00 ~ 9:00 study
9:00 ~ 10:00 shower
10:00 ~ 11:00 other activity
11:00 ~ 11:30 stretch and 하늘자전거
11:30 go to bed
tue and thur schedule
7:00 wake up
breakfast
9:00~ 12:00 classes
12:00 lunch
1:00 ~3:00 work
3:00 ~ 6:00 classes
6:00 ~ 7:00 exercise
7:00 ~ 9:00 study
9:00 ~ 10:00 shower
10:00 ~ 11:00 other activity
11:30 sleep
Friday, July 18, 2008
getting bored and tired and sick simultaneously
I'm getting sick and tired of this life and the routine of my living. What am I doing here in Korea? I fell in love with a 16-years-old boy and I earned some money. That's all, isn't it? This loving someone who I shouldn't love leaves me only a reckless feeling and loneliness. I know I won't have a happily ever-after ending with him anyway. I am leaving in 25days or so. He will eventually forget about me and fall in love with another pretty girl who would be better than I am. I feel like crying listening to brown eyes' song. Now listening to Clay aiken's 'When I see you smile', I don't want to go back to America but, yes, there's some wish of going back to America because I can forget pretty much everything there. Still, I regret about relationships I've made througout last and this year. First of all, a relationship between me and youjin was crazy as far as I remember. I regret every bit of things between She and I. Even of the memory of going out with Aaron. That was shame. I hate that memory the most because if there wasn't that thing, it could've gone better than this. Second, why did I go so sensitive about everything back then and now on? I hold everything back on me until I become to feel good about those things. I never let those go because I am so possessitve of bad memories. I am afraid of every possible things. I use 'every' so many times because I am afraid of losing any bit of honesty.
Monday, July 14, 2008
Sunday, July 13, 2008
diet plan
Don't starve yourself!
The first instinct of many dieters is to put themselves on the starvation diet, but although this can help you quickly lose a couple of pounds, its not the right way to lose weight in the long run.
When your diet drops below 1000 calories, your body goes into 'starvation mode', which slows down your metabolism.
As well as feeling groggy and tired, you will be using far less calories than usual and making it even harder for yourself to lose weight! The answer is to eat a sustainable low-calorie diet, but never to make your body push the 'panic button' like this as it is counterproductive.
Also make sure to eat breakfast. If you skip it, your body will enter its 'starve' mode early in the day and it will be hard to break out. To keep your metabolism working all through the day, eat small, low calorie snacks between meals.
Decrease your alcohol consumption
That's right - stay off the booze! Although certainly not the most fun part of increasing your metabolism, cutting down your alcohol intake will help as much as anything. Studies show that alcohol suppresses the body's ability to burn fat.
It may be hard to completely cut alcohol out of an active social life, so why not try limiting yourself to one drink a night. If you make it a high-volume, low-alcohol drink (a lite beer for example), you might find it easier to get through the evening!
Black Pepper, Ginger, Chile Peppers
Spicy food doesn't just taste great, it actually increases your metabolism too. Black Pepper, Ginger and Chile Peppers all raise your body temperature and help you burn fat faster!
Careful though - the curries you find in restaurants are often oily and fatty, so cooking your own spicy food is always best.
Increase your muscle mass
Muscle burns 90% more calories than fat, so the more muscle you have the faster your metabolism will be. Going to the gym is not just a one-off attack on your fat cells - your new muscle will actually keep fighting that fat long after you leave the gym. Adding 5lbs of muscle will help you burn another 250 calories a day!
If you can't make it to the gym, then there are ways to make everyday activities into a workout. Carry your groceries home, walk the dog yourself, lift small weights while watching TV or take the stairs at work - it all helps!
Vitamin B and Calcium
The B-Vitamins give you more energy and increase your metabolism. Drinking coffee will increase your metabolism too, but Vitamin B is a much more healthy, sustainable way to do it. Make sure your daily supplement incorporates B-Vitamins and in particular B-12.
Recent research has found that 4 daily servings of low-fat dairy products can boost your body's fat-burning ability. Calcium actually increases your metabolism. So add some low-fat yogurts to your diet, maybe as a small snack between meals.
Drink More Water
Speed up your metabolism by drinking more water. A healthy, well-hydrated body is important to flush out toxins and aid in metabolizing fats. A simple way to determine if you are consuming enough water is to take note of the colour of your urine. If it is colorless or light yellow you are on the right track, if it's any darker you need to increase your water intake. Drinking ice water also helps the body expend more calories by heating it up.
Boost Your Omega-3 Fatty Acids
In recent studies it has been shown that an increased intake of Omega 3 fatty acids can help to balance blood sugar levels and control appetite. Good sources of this metabolism-boosting acid can be found in flax, hemp seeds, walnuts, pumpkin seeds, salmon, mackerel and herring. Many people use flax oil as a supplement.
Increase Your Iodine Intake
Increasing your Iodine intake can help stimulate thyroid gland function. The thyroid gland is responsible for regulating body metabolism and energy expenditure. Kelp extract supplements are a potent source of Iodine, as well as eating all different types of seaweeds and seafood.
Drink Green Tea!
Green tea regulates blood sugar levels by reducing the amount of insulin produced. This prevents fat being stored and keeps your appetite under control. A 1999 study showed that Green Tea extract resulted in a significant increase in energy expenditure.
EGCG, the main polyphenol in green tea, is an effective thermogenic which increases the metabolism of fat. This is not just a result of the caffeine in the tea, because those who lose weight on Green Tea lose more than those who were given caffeine alone.
Don't Stress If You Blow It!
If you fall off the wagon and completely blow your diet one day, it's not necessarily a bad thing. Your body is expecting a certain amount of calories a day, so a good pig-out will rev up that metabolism motor. So if one day a week you lose control, it's ok. Just forget about it and get back on track!
Drink More Water!
What are the three most important things to keep you healthy? Water, Water, Water!
As well as prolonging your life and keeping your internal organs (liver, kidney etc) clean and healthy, it also speeds up your metabolism and aids weight loss!
So always keep a bottle of water on your desk at work, and readily available at home. Water curbs your appetite, so a glass of water before a meal will stop you from overeating.
Sometimes the body mistakes thirst for hunger, and so you eat when you should really be drinking water! Keep yourself fully hydrated and your hunger will disappear.
As a model, complexion is really important. And besides being so healthy for your body, water will also keep you looking beautiful!
Take the Junk Food out of the Fridge!
Take away the temptation altogether! Get rid of the chips, the ice cream and the chocolate. We all have moments of weakness, so be prepared and make sure its a bowl of fruit you reach for rather than a jar of cookies!!
If you need a replacement for all these snacks, here are some ideas:
- Low calorie yogurt- Sweet potatoes- A bowl of chopped fruit- Dried fruits and nuts- Popcorn (Paul Newman's popcorn is great!)- Edamame, great to munch on with some salt
Reduce Your Stress Levels
Studies have shown that stress itself can cause weight gain. The body releases excess Cortisol in response to stress and this increases your reserves of stored abdominal fat. Stress also prompts emotional eating and binge drinking, both of which cause weight gain.
A few simple changes to your diet can do wonders for your stress levels. Stay off the coffee as much as possible, as it can cause jitters and anxiety. Try relaxing drinks like Chamomile or Kava Kava instead (click on the links to see more on our herbal remedies website).
Your lifestyle can also contribute to stress levels, so here are a couple of ideas to calm down when you get home. Meditation, Tai Chi and Yoga are excellent. A hot bath, to soothing music and candlelight, will also reduce your stress levels no end. And if that doesn't work, try convincing your partner to give you a relaxing massage.
A good support group is essential for a relaxed existence. Being surrounded by supportive and positive people is one of the very best things for your blood pressure. And lastly, don't forget your pets! Studies have shown that spending time with our furry friends reduces stress levels, so take some time after work to play with them!
Get More Sleep
Life is tough these days, and none of us really gets the sleep we need. But many people don't realise that sleep is actually one of the most effective (and easiest!) weight loss remedies. Your sleep time works in several ways to keep the weight off.
First, muscle is regenerated during the final hours of sleep. The longer that you sleep, the easier you will find it to add muscle mass and increase your metabolism. Those extra hours are the most crucial ones.
Secondly, those who sleep more produce less of a hormone named Cortisone, a nasty substance that comes with higher stress levels and contributes to belly fat.
Those who get only 4 or 5 hours of sleep a night also have higher levels of glucose and insulin in their blood, both of which increase your body's fat storage capability.
Several studies have shown the beneficial effect of sleep on a weight loss program, so get to bed early, take advantage of those extra hours at the weekend, and help yourself to lose weight!
The first instinct of many dieters is to put themselves on the starvation diet, but although this can help you quickly lose a couple of pounds, its not the right way to lose weight in the long run.
When your diet drops below 1000 calories, your body goes into 'starvation mode', which slows down your metabolism.
As well as feeling groggy and tired, you will be using far less calories than usual and making it even harder for yourself to lose weight! The answer is to eat a sustainable low-calorie diet, but never to make your body push the 'panic button' like this as it is counterproductive.
Also make sure to eat breakfast. If you skip it, your body will enter its 'starve' mode early in the day and it will be hard to break out. To keep your metabolism working all through the day, eat small, low calorie snacks between meals.
Decrease your alcohol consumption
That's right - stay off the booze! Although certainly not the most fun part of increasing your metabolism, cutting down your alcohol intake will help as much as anything. Studies show that alcohol suppresses the body's ability to burn fat.
It may be hard to completely cut alcohol out of an active social life, so why not try limiting yourself to one drink a night. If you make it a high-volume, low-alcohol drink (a lite beer for example), you might find it easier to get through the evening!
Black Pepper, Ginger, Chile Peppers
Spicy food doesn't just taste great, it actually increases your metabolism too. Black Pepper, Ginger and Chile Peppers all raise your body temperature and help you burn fat faster!
Careful though - the curries you find in restaurants are often oily and fatty, so cooking your own spicy food is always best.
Increase your muscle mass
Muscle burns 90% more calories than fat, so the more muscle you have the faster your metabolism will be. Going to the gym is not just a one-off attack on your fat cells - your new muscle will actually keep fighting that fat long after you leave the gym. Adding 5lbs of muscle will help you burn another 250 calories a day!
If you can't make it to the gym, then there are ways to make everyday activities into a workout. Carry your groceries home, walk the dog yourself, lift small weights while watching TV or take the stairs at work - it all helps!
Vitamin B and Calcium
The B-Vitamins give you more energy and increase your metabolism. Drinking coffee will increase your metabolism too, but Vitamin B is a much more healthy, sustainable way to do it. Make sure your daily supplement incorporates B-Vitamins and in particular B-12.
Recent research has found that 4 daily servings of low-fat dairy products can boost your body's fat-burning ability. Calcium actually increases your metabolism. So add some low-fat yogurts to your diet, maybe as a small snack between meals.
Drink More Water
Speed up your metabolism by drinking more water. A healthy, well-hydrated body is important to flush out toxins and aid in metabolizing fats. A simple way to determine if you are consuming enough water is to take note of the colour of your urine. If it is colorless or light yellow you are on the right track, if it's any darker you need to increase your water intake. Drinking ice water also helps the body expend more calories by heating it up.
Boost Your Omega-3 Fatty Acids
In recent studies it has been shown that an increased intake of Omega 3 fatty acids can help to balance blood sugar levels and control appetite. Good sources of this metabolism-boosting acid can be found in flax, hemp seeds, walnuts, pumpkin seeds, salmon, mackerel and herring. Many people use flax oil as a supplement.
Increase Your Iodine Intake
Increasing your Iodine intake can help stimulate thyroid gland function. The thyroid gland is responsible for regulating body metabolism and energy expenditure. Kelp extract supplements are a potent source of Iodine, as well as eating all different types of seaweeds and seafood.
Drink Green Tea!
Green tea regulates blood sugar levels by reducing the amount of insulin produced. This prevents fat being stored and keeps your appetite under control. A 1999 study showed that Green Tea extract resulted in a significant increase in energy expenditure.
EGCG, the main polyphenol in green tea, is an effective thermogenic which increases the metabolism of fat. This is not just a result of the caffeine in the tea, because those who lose weight on Green Tea lose more than those who were given caffeine alone.
Don't Stress If You Blow It!
If you fall off the wagon and completely blow your diet one day, it's not necessarily a bad thing. Your body is expecting a certain amount of calories a day, so a good pig-out will rev up that metabolism motor. So if one day a week you lose control, it's ok. Just forget about it and get back on track!
Drink More Water!
What are the three most important things to keep you healthy? Water, Water, Water!
As well as prolonging your life and keeping your internal organs (liver, kidney etc) clean and healthy, it also speeds up your metabolism and aids weight loss!
So always keep a bottle of water on your desk at work, and readily available at home. Water curbs your appetite, so a glass of water before a meal will stop you from overeating.
Sometimes the body mistakes thirst for hunger, and so you eat when you should really be drinking water! Keep yourself fully hydrated and your hunger will disappear.
As a model, complexion is really important. And besides being so healthy for your body, water will also keep you looking beautiful!
Take the Junk Food out of the Fridge!
Take away the temptation altogether! Get rid of the chips, the ice cream and the chocolate. We all have moments of weakness, so be prepared and make sure its a bowl of fruit you reach for rather than a jar of cookies!!
If you need a replacement for all these snacks, here are some ideas:
- Low calorie yogurt- Sweet potatoes- A bowl of chopped fruit- Dried fruits and nuts- Popcorn (Paul Newman's popcorn is great!)- Edamame, great to munch on with some salt
Reduce Your Stress Levels
Studies have shown that stress itself can cause weight gain. The body releases excess Cortisol in response to stress and this increases your reserves of stored abdominal fat. Stress also prompts emotional eating and binge drinking, both of which cause weight gain.
A few simple changes to your diet can do wonders for your stress levels. Stay off the coffee as much as possible, as it can cause jitters and anxiety. Try relaxing drinks like Chamomile or Kava Kava instead (click on the links to see more on our herbal remedies website).
Your lifestyle can also contribute to stress levels, so here are a couple of ideas to calm down when you get home. Meditation, Tai Chi and Yoga are excellent. A hot bath, to soothing music and candlelight, will also reduce your stress levels no end. And if that doesn't work, try convincing your partner to give you a relaxing massage.
A good support group is essential for a relaxed existence. Being surrounded by supportive and positive people is one of the very best things for your blood pressure. And lastly, don't forget your pets! Studies have shown that spending time with our furry friends reduces stress levels, so take some time after work to play with them!
Get More Sleep
Life is tough these days, and none of us really gets the sleep we need. But many people don't realise that sleep is actually one of the most effective (and easiest!) weight loss remedies. Your sleep time works in several ways to keep the weight off.
First, muscle is regenerated during the final hours of sleep. The longer that you sleep, the easier you will find it to add muscle mass and increase your metabolism. Those extra hours are the most crucial ones.
Secondly, those who sleep more produce less of a hormone named Cortisone, a nasty substance that comes with higher stress levels and contributes to belly fat.
Those who get only 4 or 5 hours of sleep a night also have higher levels of glucose and insulin in their blood, both of which increase your body's fat storage capability.
Several studies have shown the beneficial effect of sleep on a weight loss program, so get to bed early, take advantage of those extra hours at the weekend, and help yourself to lose weight!
So what?
Morning: few cracker pieces, 2 sneakers chocolates, 2 of whole cheese cookies
Lunch: mixed rice with pickled cabbage
Dinner: 3 piece of pizza
I've been pigging out lately mostly because of lots of stress accumulated since I got to know him better. I want to ask myself what could be the most problem to make a relationship with him. Is it age difference between me and him? or is it my personality which prevents me to get to know him more than better? I'm afraid of meeting him in person rather than talking on the phone or just texting. The biggest fear is that he is not going to like me anymore if we really meet in person and if I let him know me better inch by inch. He may think me perfect to him or something but the thing is I'm not and he will find out pretty soon about my faulties. My dirty and terrible skin and shy personality and that sort. But, the thing is I like him so much so bad that I can't help but thinking about him everyday, every moment.. Even so, it's almost coming to me as pain. I hesitate between two choices; one is to give up on him or another, to keep liking him and get hurt eventually. Both sounds terrible to me, though.
The goal to make through in US next semester.
1. Diet for more than 1 year ( LOSE WEIGHT TILL 43kg = 95 pounds
August
128 pounds (58kg)
September
122 pounds (55kg)
October
116 pounds (52kg)
November
110 pounds (49.8kg)
December
104 pounds(47kg)
January
98 pounds(44kg)
February
92 pounds (42kg)
From then, to keep in shape around 42kg is my goal
2. Get 4.0 in first semester... please!
Review after class, do the homework right away in library, meet the professor once a week, hang out with friends in Friday for sure, sorority stuff, work dilligently, don't spend more money than $100 except first month, keep the record of outcome and income, study french and japanese, get invovle in research project
My dream is to go to great psychology graduate school and become a school psychologist!! Remember it and don't forget it. it's more important than falling in love with some weirdos.
Lunch: mixed rice with pickled cabbage
Dinner: 3 piece of pizza
I've been pigging out lately mostly because of lots of stress accumulated since I got to know him better. I want to ask myself what could be the most problem to make a relationship with him. Is it age difference between me and him? or is it my personality which prevents me to get to know him more than better? I'm afraid of meeting him in person rather than talking on the phone or just texting. The biggest fear is that he is not going to like me anymore if we really meet in person and if I let him know me better inch by inch. He may think me perfect to him or something but the thing is I'm not and he will find out pretty soon about my faulties. My dirty and terrible skin and shy personality and that sort. But, the thing is I like him so much so bad that I can't help but thinking about him everyday, every moment.. Even so, it's almost coming to me as pain. I hesitate between two choices; one is to give up on him or another, to keep liking him and get hurt eventually. Both sounds terrible to me, though.
The goal to make through in US next semester.
1. Diet for more than 1 year ( LOSE WEIGHT TILL 43kg = 95 pounds
August
128 pounds (58kg)
September
122 pounds (55kg)
October
116 pounds (52kg)
November
110 pounds (49.8kg)
December
104 pounds(47kg)
January
98 pounds(44kg)
February
92 pounds (42kg)
From then, to keep in shape around 42kg is my goal
2. Get 4.0 in first semester... please!
Review after class, do the homework right away in library, meet the professor once a week, hang out with friends in Friday for sure, sorority stuff, work dilligently, don't spend more money than $100 except first month, keep the record of outcome and income, study french and japanese, get invovle in research project
My dream is to go to great psychology graduate school and become a school psychologist!! Remember it and don't forget it. it's more important than falling in love with some weirdos.
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