PICNIC PICNIC PICNIC

today, me and my friends gi picnic kat sungai congkak! best giler tau.. ekceli ni  i kuar dengan non orang yang i kenal... betul! sume is strangers la for me... but kitorang baek dalam twitter je... seyesli... ko ingat kalo berkawan kat twitter tak leh jadi bff ke? boleh ok.. and hoping will last till the end la.. no no... no ending!!! till forever when when.... heheheeee.... tapi i x banyak snap gamba la tadi.. sebab fon bateri kering kan.. xbawak air bateri... T_T

i ni ekceli keje tak tentu mase sket... so semalam i balek umah pkl 3 pagi...so bangun arini pon dah pkl 10...cukup la 7jam tdo kan.. xcampur lagi yang snooze and geguling kan...pastu baru la teringan kitorang ni ala ala potluck tau.. so dorang ade la bawak memasing punye and i kne bawak charcoal, fire starter and penyepit ayam... best i aku xbeli pape pon lagi...hahahaaa.. sorry guys...seyesli lupe pon arini nak picnic...muahahahaaa. so elok je bangun tdo pagi tu, mandi, terus gi alamnada, bli 3ketul mende tuh.. so gerak dari putrajaya pkl 11.30am gak la...

nak dijadikan cite ntah mende la yang buat jamme lak jalan kat ulu langat tu.. ko tau tak perjalanan sepatutnye sejam jadik 2jam.. sume sebab traffic light and lori balak and lori pasir berleluasa kat situ.. pelik btol aku... skait ati weh.. sume lori lembaps lak tu! 

so sampai je aku cal la s tedted ni... nak tnye ktne kan.. bole xdapat! aku dah agak dah xde line pnye kat dalam hutan nih.. but atlast, die call aku balek... (selamat credit aku..weewoooo)sampai la kat sungai congkak nan indah damai bersih dan sebagainye... woohoo!

menyibuk pnye kete

dah la lambat, jadi mandor lak tengok je..hahaaaa

acara meramas-mesras... muahahahhaaaaaa

so ade pon sempat 2 pic ni je la...tapi xpe.. i ade songlap gamba dari timeline tadi... heheheee.. sorry lah dd syg..i amek gamba u...kekongsi lah kan...heheheeee...

tapi satu je la mende common yang kitorang xsempat nak buat...

photo by Google

tapi takpe.. sebab i rase mende ni akan berulang lagi dan akan ade repeat picnic II...eheh... macam cite scary movie lak kan..ahaaaaa....bile lagi nak pepoyo, yedop?!

love,

nadnad!

Sleep and Heart Attact

Ranjan Das, CEO and MD of SAP Indian subcontinent
died after a massive cardiac arrest in Mumbai.
One of the youngest CEOs, he was 42

 

 

What killed Ranjan Das and Lessons for Corporate India
A month ago, many of us heard about the sad demise of Ranjan Das from Bandra, Mumbai. He was very active in sports, was a fitness freak and a marathon runner. It was common to see him run on Bandra's Carter Road . Just after Diwali, on 21st Oct last year, he returned home from his gym after a workout, collapsed with a massive heart attack and died.

It was certainly a wake-up call for corporate India . However, it was even more disastrous for runners amongst us. Since Ranjan was an avid marathoner ( in Feb 09, he ran Chennai Marathon at the same time some of us were running Pondicherry Marathon 180 km away ), the question came as to why an exceptionally active, athletic person succumb to heart attack at 42 years of age.

Was it the stress?

A couple of you called me asking about the reasons. While Ranjan had mentioned that he faced a lot of stress, that is a common element in most of our lives. We used to think that by being fit, one can conquer the bad effects of stress. So I doubted if the cause was stress.

The Real Reason
However, everyone missed out a small line in the reports that Ranjan used to make do with 4-5 hours of sleep. This is an earlier interview of Ranjan on NDTV in the program 'Boss' D! ay Out': Boss' Day Out: RanjanDas of SAP India .

The Evidence
Last week, I was working with a well-known cardiologist on the subject of ‘Heart Disease caused by Lack of Sleep’. ! While I cannot share the video nor the slides because of confidentiality reasons, I have distilled the key points below in the hope it will save some of our lives.

Some Excerpts:
· Short sleep duration ( <5 or 5-6 hours ) increased risk for high BP by 350% to 500% compared to those who slept longer than 6 hours per night. Paper published in 2009. As you know, high BP kills.

· Young people ( 25-49 years of age ) are twice as likely to get high BP if they sleep less. Paper published in 2006.

· Individuals who slept less than 5 hours a night had a 3-fold increased risk of heart attacks. Paper published in 1999.

· Complete and partial lack of sleep increased the blood concentrations of High sensitivity C-Reactive Protein (hs-cRP), the strongest predictor of heart attacks. Even after getting adequate sleep later, the levels stayed high!!

· Just one night of sleep loss increases very toxic substances in body such as Interleukin-6 (IL! -6), Tumour Necrosis Factor-Alpha (TNF-alpha) and C-reactive protein (cRP). They increase risks of many medical conditions, including cancer, arthritis and heart disease. Paper published in 2004.

· Sleeping for <=5 hours per night leads to 39% increase in heart disease. Sleeping for <=6 hours per night leads to 18% increase in heart disease. Paper published in 2006.

Ideal Sleep
For lack of space, I cannot explain here the ideal sleep architecture. But in brief, sleep is composed of two stages: REM ( Rapid Eye Movement ) and non-REM. The former helps in mental consolidation while the latter helps in physical repair and rebuilding. During the night, you alternate between REM and non-REM stages 4-5 times.

The earlier part of sleep is mostly non-REM. During that period, your pituitary gland releases growth hormones that repair your body. The latter part of sleep is more and more REM type.

For you to be mentally alert during the day, ! the latter part of sleep is more important. No wonder when you wake up with an alarm clock after 5-6 hours of sleep, you are mentally irritable throughout the day (lack of REM sleep). And if you have slept for less than 5 hours, your body is in a complete physical mess ( lack of non-REM sleep ), you are tired throughout the day, moving like a zombie and your immunity is way down ( I’ve been there, done that ).

Finally, as long-distance runners, you need an hour of extra sleep to repair the running related damage.

In conclusion:
Barring stress control, Ranjan Das did everything right: eating proper food, exercising ( marathoning! ), maintaining proper weight. But he missed getting proper and adequate sleep, minimum 7 hours. In my opinion, that killed him.
If you are not getting enough sleep ( 7 hours ), you are play(!)ing with fire, even if you have low stress.

I always took pride in my ability to work 50 hours at a stretch whenever the situation warranted. But I was so spooked after seeing the scientific evidence last week that since Saturday night, I ensure I do not even set the alarm clock under 7 hours. Now, that is a nice excuse to get some more sleep.

Unfortunately, Ranjan Das is not alone when it comes to missing sleep. Many of us are doing exactly the same, perhaps out of ignorance. Please forward this mail/article to as many of your colleagues/friends as possible, especially those who might be short-changing their sleep. If only we can save even one young life because of this email??? !!!

Kaedah Terkini Curi Maklumat Kad Kredit Anda

http://www.youtube.com/watch?v=bUz6oe6AlFs

Diorang kat US pakai cip RFID kat kad kredit...

Kalau kat Malaysia tak ada lagi... (utk yg gemar pg luar negara)

Daripada beberapa pengeluar cip RFID hanya satu dua sahaja model cip yang ada keupayaan penyulitan data (encryption).

RFID sama telus dengan magnetic strip, tapi lagi bahaya sebab boleh diakses tanpa akses fizikal.

Smart Tag tu pun silap-silap boleh kena clone...

Modal microcontroller chip, beberapa pasif & aktif component (capacitor, resistor, coil), wayar transformer (wayar yang penebatnya hampir tak kelihatan), teras ferit, dah boleh hack.

kalau buat sendiri kos tak sampai RM200...

Passkey yang korang guna kat pintu ofis tu lagi la tak boleh diharap...

siapa yang ada passkey atau apa-apa alat RFID, bungkus la dalam aluminum foil kalau tak nak kena scan...

p/s: sekadar berkongsi

* SKYLINEPUTIH

Doa Untuk Wanita Cantik

saje berkongsi..amalkanlah.. insya Allah anda akan cantik dengan cara yang diredhai oleh-Nya.. aminnn!!!