2009 Resolution

1. Personal Goals
1.1 Fitness goal: I am going to fit in the dark green size 0 pants.
Detail plan:

Bike to work Mar to Nov everyday unless emergency

Go to gym (Weight room) 4 times per week. Monday and Thursday focus on lower body, Tuesday and Friday work on upper body.

Do 20-30 mins cardio exercise on the days when not biking.

1.2 Get a driver license.
1.3 Hobby: Learn inline skate, front crawl.
1.4 Make 1-2 friends.

2. Professional Goals
2.1 English handwriting. I don't need my handwriting to be pretty, but it need to be neat.
2.2 Get 100% understand of South Park, and master the new words. At least finish one episode per week.
2.3 Get 100% understand of 1-2 movies and choose an actress to imitate.
2.4 Talk to 5 different people each day.
2.5 Get involved in those email tech discussions at least once

3. Financial Goals
3.1 Looking for the area which I interest and I can really make passive income from.

09 salary guide

Refers： http://www.hays.ca/salary-guides.aspx

上面的那个薪资指导包括了IT行业的各个工作，我只把我关心的程序员和DBA的薪水拿出来比较。一直印象中DBA会比同等资历的程序员拿得多，或者说至少是 资深DBA比资深程序员拿得多。 但是好像事实并非如此，而Business Analyst以及Technical Support却很高，这是我之前没想到的。
还有就是， 2-3年前听说多伦多的薪水比温哥华高很多，现在好像是风水轮流转了。

Unit ( thousand dollars per year)
Developer	<>	5-10 years	> 10 years
Calgary	65-80	80-95	95-110
Toronto	45-55	55-75	75-90
Ottawa	45-55	55-65	70-80+
Vancouver	40-60	60-80	80-100
DBA	<>	5-10 years	> 10 years
Calgary	55-65	65-75	75-85
Toronto	45-55	55-75	75-85
Ottawa	50-60	60-70	75+
Vancouver	45-65	55-85	75+

Merry Christmas!

白色圣诞，闭门思过，呵呵
没有思过啦，只不过明天需要交Performence Review的自我评价，所以躲在家里埋头苦写，尽量想要不露痕迹的把自己吹捧成一朵花。。。好难啊。。。比解一个“闹鬼”的bug都难。。。

什么时候可以不费吹灰之力的写需要上交的总结了，生活就会更美好了。这不是英文的问题，即使用中文写时一样觉得写着很困难。。。。

Hard Skill & Soft Skill

在rolia上看到一个帖子，觉得很有道理。
原帖：http://www.rolia.net/f/listSingleThread.php?f=0&pno=4912963

看到不少朋友以技术大牛自诩，看不起光会“耍嘴皮子的”的白人印度人。我也曾经这样。
by mikesmith (老猫) at 2008.12.11 13:53 (#4912963@0)

1）记得很多年前的一个半夜，刚给一个大用户做完一个城域网的升级，跟我一起干的一个当地白人说：真难相信这是你第一次做项目，我在这个用户上作了2年，对其系统的了解还不如你半夜的功夫。我俩同时被雇佣，我知道他刚被升职，当时级别比我高，是个典型的好人。虽然“技术“永远不会及我，但他可以在公司上千人聚会上，上台说让大家都笑的笑话，而我当时甚至连听都听不懂。他升职而没有我的份，公平吗？ 公平。

2）记得很多年前的一个白天，刚给一个多伦多银行作完一个项目. 带我干的一个50多岁的资深工程师请我吃饭。这个项目他负责，我做的。我知道我掌握的“技术“他这辈子也不用想了。他在全部细节实现上依赖我。他是香港人。他当时级别比我高3级，公平吗？ 公平。

因为，所谓“技术“，就是个tool. 与人沟通，合作，交流，让别人心甘情愿的干，是结果。那个白人和香港人，至少在那时候，比我强。他们最终也都没隐藏我的贡献，都是我朋友。 而我的现在，也许就是从前的那个白人，那个香港人。

Singleton Pattern vs. Static Class

refers: http://dotnetperls.com/Content/Singleton-Static.aspx

When I heard singleton pattern, the first thing came in my mind is: not a big deal, it is just a static class.

But actually, you won't want to use static class to implement the singleton pattern, if you read the referred article.
Basically, using a non-static class with private constructor and a static Instance are much better than static class:
1) Static class cannot implement interfaces, also it cannot be inheritted by other classes.
2) Static class cannot be passed as an object to a method, but SingletonClass.Instance definitely can.

Study Notes: Serialization.

refers: http://msdn.microsoft.com/en-us/magazine/cc301761.aspx

Serialization is the process of converting an object or a connected graph of objects into a contiguous stream of bytes. Deserialization is the process of converting a contiguous stream of bytes back into its graph of connected object.

How serialization works:

1.1) If any fields in the graph refer to other objects, then it serialize these objects, too. In other words, it is convenient to implement deep clone using serialization and deserialization.

1.2) If two objects in the graph refer to each other, then the formatter detects this, serializes each object just once, and avoids entering into an infinite loop.

1.3) It is possible and also quite useful to serialize multiple object graphs out to a single byte stream.

1.4) When serializing an object, the full name of the type and the name of the type's defining assembly are written to the byte stream. By default, the BinaryFormatter and SoapFormatter types output the assembly's full identity, which includes the assembly's file name (without extension), version number, culture, and public key information

1.5) Whole Process
a.1) MemberInfo[] GetSerializableMembers(Type type);
a.2) Object[] GetObjectData(Object obj, MemberInfo[] members);
a.3) write the assembly type info and 2 arrays into the stream.

b.1) Type GetTypeFromAssembly(Assembly assem, String name);
b.2) Object GetUninitializedObject(Type type); It does not call any constructor.
b.3) MemberInfo[] GetSerializableMembers(Type type);
b.4) Object PopulateObjectMembers(Object obj, MemberInfo[] members, Object[] data);


Dev notes:

2.1) By default, types are not serializable. developer must apply the System.SerializableAttribute custom attribute to this type, to make it serializable.

2.2) For performance reasons, formatters do not verify that all of the objects in the graph are serializable before serializing the graph. So, when serializing an object graph, it is entirely possible that some objects may be serialized to the byte stream before the SerializationException is thrown. If this happens, the byte stream is corrupt.

I recommend that you serialize the objects into a MemoryStream first. Then, if all objects are successfully serialized, you can copy the bytes in the MemoryStream to whatever stream (file or network, for example) you really want the bytes written to.

2.3) The SerializableAttribute custom attribute may be applied to reference types (class), value types (struct), enumerated types (enum), and delegate types (delegate) only

2.4) You can easily make a derived class to be serializable if the base class is serializable. But if the base class is not, then you cannot apply the Serializable attribute to the derived class.

2.5) So you may want to make all your classes serializable to grant a lot of flexibility to users of your types. However, you must be aware that serialization reads all of an object's fields regardless of whether the fields are declared as public, protected, internal, or private.

2.6) You can put NonSerializedAttribute to a type's fields, so the fields are ignored when serializing. And the attribute continues to apply to these fields when inherited by another type.

You may need to implement the System.Runtime.Serialization.IDeserializationCalback interface, if you need to do something for those NonSerialized fields.
During deserialization, formatters check to see if the object it is deserializing comes from a type that implements the IDeserializationCallback interface. If the type does implement this interface, then the formatter adds this object's reference to an internal list. After all of the objects have been deserialized, the formatter walks this list and calls each object's OnDeserialization method.

知识更新没有那么可怕。It's your worktime fun.

成为一个技术高手，不需要头悬梁锥刺股，也不需要废寝忘食。需要做的只是合理利用你的上班时间。

刚毕业的时候，看过一篇文章， 大体意思如下：（可惜找不到原文了 ）

大学生刚毕业的时候都是站在同一条起跑线上（都是什么都不会），等过上3-5年，差别就显出来了，为什么？因为大家每天上班的8个小时都差别不大，都是为了挣一份工资养活自己；但是不同的是除了睡觉之外的其余8个小时，如何利用这些业余时间使得这些社会新鲜人在3-5年内产生了很大的差异。这就是所谓的8小时求生存，8小时求发展。

当时觉得这篇文章说得很对，于是决定好好利用业余时间读技术书，成为一名技术高手。但是在丢掉了学生时代晚自习的习惯之后，想要在晚上读严肃一点的书都会马上起到催眠的效果。结果书也没有读完一两本（技术书都太厚了。。。）。

到了现在的公司不久，领导教育我说，很多人在刚进公司的时候，水平都差不多，但是过了2年以后，有的人原地不动，有的人技术提高很多，为什么呢？（咦，怎么听上去这么熟悉呢？）那么为什么呢？因为有的人会很好的利用Slow time，在这段时间内好好充实自己；而有的人在Slow time就晚来早走，一天在公司也就呆4，5个小时，中间还要来一个长长的午餐，剩下的时间也就上网看看新闻，看看YouTube，聊聊天。

这个说法听上去很有道理，而且很具有可操作性。但是，有一点很重要的他没有提到。一般在Busy time的时候，干的活儿很多，遇到的不懂的技术点也就很多，但是没有时间仔细去研究，只求快点把事情做完。而闲下来的时候，又一时不知道该学点什么，没有边际的学习其实是效果很差的。

所以呢，我就开始保留一个Study List, 每次遇到自己不懂的又想了解清楚的技术点时候，就把它列进去，然后等不太忙的时候再拿出这个列表选一个最想学的去学。

再就是这个列表解决的另一个问题，就是在学习知识A的过程中遇到了知识B，于是去学B，又遇到了C，最后发现自己不懂的东西太多，都忘记自己最初要学的是什么了，只能很郁闷的放弃。用数据结构的语言来讲，这就是树的深度遍历遇到的问题，那么我们只需要采用广度遍历，学习A的时候，遇到B，那么把B放到我们的Study List里面，继续学习A. 学完A了再考虑学B，这个令人沮丧的问题就迎刃而解了。

一个圆的面积越大，那么它的周长所能接触的面积也就越大。假使圆的面积是“知道”，圆外面的世界是“无知”；那么一旦我们“知道”得越多，我们也就相对地越是“无知”。但是我们有了Study List这个利器，就不会迷失在学而无涯的迷茫中。 ^_^

=============================
我的Study List：
1) XML
a. Structed knowledge
b. Sql & xml
c. XmlTextReader, XmlTextWriter vs XmlDocument
d. Namespace?
2) Serialization
3) Delegate type
4) XPath
5) XSLT
a. Xslt parameter (how to pass)
b. Xslt function
c. DataSet & xsl
6) SOAP
7) Design Patterns
8) C# image process
9) ASP.net 2.0 AJAX
http://ajax.asp.net/docs/default.aspx
10) IIS
11) Regular Expression
12) System tables in SQL
13) SQL: Indexes and performance

Bike to work

Last week is bike to work week (winter version), and I rode the whole week. It was amazing that we had a whole week without rain in winter in Vancouver, perfect weather for riding. :)

I started to ride to work since last year, and it was May to October. I caught a cold at the beginning of October, and stopped riding since then.

For this year, I started riding from the end of March. Later I got all my rain gears (waterproof pants, jacket, shoe covers, reflectors...), which make me I could ride in the rainy days. I caught a cold again in the beginning of this October, I stopped riding for a couple of days, but I go back to ride as soon as I recovered. At the beginning of Nov, I heard that the VACC announced the Bike to work winter version, and I thought they were crazy. I never imaged I could still ride in the end of Nov.

Gain(Loss) from this year's riding:
1) Weight Loss of 6.5 pounds
2) Saved the money for ~7 month passes (~ $500, wow!). Minus the money spend on the rain gears, still saved ~$300 :)

Well, good enough. I guess I'll stop riding for Dec, Jan and Feb. I have already seen frost last week, and I can expect to see some ice in the next couple of days. Snow or Ice, that are the stop signs for me.

** is my middle name

** is my middle name, 这种表达法在电视广告的轰炸下，终于被我深深的记住了，表示**是我最大的特征或者最喜欢做的事。比如：Cool is my middle name. Danger is my middle name.

我们公司有一个同事(假设他叫Eric Cartman)，特喜欢跟别人开玩笑。别人说他你怎么总是harass people? 然后他就得意洋洋的说"Harass is my middle name." 这样听他说了几次，也没觉得有多搞笑。直到有一天，他再次说"Harass is my middle name"的时候，另一个同事说，我明白了，原来你的全名叫Eric Harass(es) Cartman.
^_^

股市大跌影响流浪汉的收入

在温哥华的流浪汉聚居的区域走过，看到一个流浪汉在追着一个黑人要钱。黑人说“I don't have money!” 而后，似乎嫌语气还不够强烈似的，说“I lost all my money in the stock market!”

zt数学解题新思维

火鸡节过后的经济形势

昨天是火鸡节后的第一个工作日。Ok,我知道那是Thanksgiving感恩节,不过鉴于月饼节听上去比中秋节更加生动形象，那感恩节也就该具体化为火鸡节了。
言归正传。一个从来都是吃外卖午饭的同事破天荒带了午饭，于是大家说看来经济形势真的是不好了。但是事实上，他只是前一天家里烤了一只大火鸡，没吃完，所以才带过来当午饭。。。

Low calories veggie dip

最近跟朋友学到了吃vegetable dipping, 没想到菜花这种我一向不爱吃的东西，生着拿来沾酱料吃还相当不错！西兰花，西芹，胡萝卜也可以拿来沾，很好吃。
唯一可惜的是，超市里面的蘸料都太肥了，一大勺（tbsp)的热量居然就要有70-90。我如果一顿饭只吃蔬菜蘸作为主要的菜的话，估计要吃掉至少5，6勺的蘸料。。。。这热量。。。好像都快赶上炸薯条了。。。。
刚刚在网上找到了几个低卡蘸料的配方，改天自己做来试试。
--------------------
最新发现：Ceaser Dressing可以当作蘸料来用。我买的是Noname的低卡凯撒沙拉酱，一大勺热量只有30，而且还挺便宜的，好像才2-3块一大瓶（950ML），看来近期是不用自己做蘸料了：）
**************************************...
1 - 16 ounce container fat free cottage cheese
1 pack hidden valley ranch mix (dressing or dip)

Put cottage cheese in blender and blend until completely smooth. Pour into a bowl. Add pack of Hidden valley ranch mix. Cover, and refridgerate overnight so the powder has time to disolve.

**************************************...
Low Fat Garlic Veggie Dip

8 oz plain fat free yogurt
2 tbsp fat free sour cream
1 tsp garlic, chopped
1 tsp parsley, dried
1/2 tsp onion powder

Mix all ingredients together well.
Refrigerate for at least an hour or throw it in your lunch cooler with some fresh veggies and enjoy.

**************************************...
VEGETABLE DIP (LOW CALORIE)

1 c. low calorie mayonnaise
1 c. plain yogurt
1 tbsp. parsley
1 tbsp. dill weed
1 tbsp. onion, minced
1 tbsp. Lawry's seasoned salt

Mix above ingredients together until smooth.

**************************************...
CREAMY COTTAGE DIP (LOW CALORIE
RECIPE)

Beat one 12 oz. carton (1 1/2) cups cottage cheese, not creamed, 6 tablespoons skim milk, 1 1/2 teaspoons instant minced onion, and 1/2 teaspoon seasoned salt with mixer. Stir in 1 tablespoon finely chopped canned pimiento and 1 tablespoon snipped parsley. Chill. Makes 1 3/4 cups. Good on baked potato too.

Grouse Grind

Distance:2.9 kilometers
Elevation Gain:853 meters
Time consumed: ~ 90 mins ( 45 mins for the last half, we had lunch in the first half so it is difficult to calculate the time)

Shuttle: translink.
taking Skytran -> Waterfront station (17 mins)
taking Seabus -> Lonsdale Quay (12 mins)
taking 236 -> Grouse Mountain (21 mins)

Finally, I hiked the famous Grouse Grind yesterday :)

家里孵鸡蛋

这两天，被公司一个在加利福尼亚的同事气得不行。我在做的一个工具需要连接他做的webservice, 结果按照他给的文档生成出来的数据，总是被他的webservice认为是非法数据。而且他还邮件不回电话不接，真是服了他了。。。。
晚上回家跟家里人抱怨这个同事怎么这么懒，然后感慨说在加利福尼亚那边看来太好混了，结果老公没听清，说，“什么，在家里孵鸡蛋的太好混了？”于是，恍然大悟，难怪这家伙对工作这么不热心，原来是忙着在家里孵鸡蛋呢，哈哈。

slang from cubicle land

Read a cartoon of Cubicle Land recently, it is soooooo funny.Let me just quota the first sentence there: A boss went to the kindergarten to give a speech to the kids. "When you grow up, you will be put into a container called ---- CUBICLE"

Just googled some funny slangs related with cubicle, copy them here:
----------------------------------------------------------------------
comes from http://www.allowe.com/Humor/book/Cubonics--Slang%20from%20Cubicle%20Land.htm:
404
Someone who is clueless. From the Web error message, “404 Not Found,” which means the document requested couldn’t be located. “Don’t bother asking John. He’s 404.”

Adminisphere
The rarified organizational layers above the rank and file that makes decisions that are often profoundly inappropriate or irrelevant.

Alpha Geek
The most knowledgeable, technically proficient person in an office or work group. “I dunno, ask Rick. He’s our alpha geek.”

Arachnoleptic fit (n.) The frantic dance performed just after you’ve accidentally walked through a spider web.
Assmosis
The process by which some people seem to absorb success and advancement by kissing up to the boss rather than working hard.

Batmobiling
putting up emotional shields. Refers to the retracting armor that covers the Batmobile as in “she started talking marriage and he started batmobiling”

Beelzebug (n.) Satan in the form of a mosquito, that gets into your bedroom at three in the morning and cannot be cast out.
Beepilepsy
The brief siezure people sometimes suffer when their beepers go off, especially in vibrator mode. Characterized by physical spasms, goofy facial expressions, and stopping speech in mid-sentence.

Betamaxed
when a technology is overtaken in the market by inferior but better marketed competition as in “Microsoft betamaxed Apple right out of the market”

Blamestorming
A group discussion of why a deadline was missed or a project failed and who was responsible.

Blowing Your Buffer
Losing one’s train of thought. Occurs when the person you are speaking with won’t let you get a word in edgewise or has just said something so astonishing that your train gets derailed. “Damn, I just blew my buffer!” (Synonym: “Head Crash”)

Body Nazis
Hard-core exercise and weight-lifting fanatics who look down on anyone who doesn’t work out obsessively.

Bookmark
To take note of a person for future reference. “After seeing his cool demo at Siggraph, I bookmarked him.”

Bozone (n.) The substance surrounding stupid people that stops bright ideas from penetrating. The bozone layer, unfortunately, shows little sign of breaking down in the near future.
Brain Fart
A byproduct of a bloated mind producing information effortlessly; a burst of useful information. “I know you’re busy on the Microsoft story, but can you give us a brain fart on the Mitnik bust?” Variation of old hacker slang that had more negative connotations.

Cashtration (n.) The act of buying a house, which renders the subject financially impotent for an indefinite period.


Caterpallor (n.) The color you turn after finding half a worm in the fruit you're eating.
CGI Joe
A hard-core CGI script programmer with all the social skills and charisma of a plastic action figure.

Chainsaw Consultant
An outside expert brought in to reduce the employee head count, leaving the top brass with clean hands.

Chip Jewelry
Old computers destined to be scrapped or turned into decoration. “I paid three grand for that Mac and now it’s nothing but chip jewelry.”

Chips and Salsa
Chips = hardware, salsa = software. “First we gotta figure out if the problem’s in your chips or your salsa.”

CLM
(Career Limiting Move)
Used by microserfs to describe an ill-advised activity. “Trashing your boss while he or she is within earshot is a serious CLM.”

Cobweb
a WWW site that never changes

Crapplet
A badly written or profoundly useless Java applet. “I just wasted 30 minutes downloading that crapplet!”

Cube Farm
An office filled with cubicles.

Dead Tree Edition
The paper version of a publication available in both paper and electronic forms.

Decafalon (n.) The grueling event of getting through the day consuming only things that are good for you.
Dilberted
To be exploited and oppressed by your boss, as is Dilbert, the comic strip character. “Damn, I’ve been dilberted again! The old man revised the specs for the fourth time this week.”

Dopeler effect The tendency of stupid ideas to seem smarter when they come at you rapidly.
Dorito Syndrome
The feeling of emptiness and dissatisfaction triggered by addictive substances that lack nutritional content. “I just spent six hours surfing the Web, and now I’ve got a bad case of Dorito Syndrome.”

Egosurfing
Scanning the Net, databases, etc., for one’s own name.

Elvis Year
the peak year of popularity as in “1993 was Barney the dinosaur’s Elvis year”

Foreploy Any misrepresentation about yourself for the purpose of getting laid.
Generica
fast food joints, strip malls, sub-divisions as in “we were so lost in generica that I couldn’t remember what city it was”

Giraffiti Vandalism spray-painted very, very high.
Glazing
Corporate-speak for sleeping with your eyes open; a popular pastime at conferences and early-morning meetings. “Didn’t he notice that by the second session half the room was glazing?”

Glibido All talk and no action.
Going Postal
totally stressed out and losing it like postal employees who went on shooting rampages

Gray Matter
Older, experienced business people hired by young entrepreneurial firms trying to appear more professional and established.

Graybar Land
The place you go while you’re staring at a computer that’s processing something very slowly (while you watch the gray bar creep across the screen). “That CAD rendering put me in graybar land for like an hour.”

High Dome
egghead, scientist, PhD

Hipatitis Terminal coolness.
Idea Hamsters
People whose idea generators are always running.

Ignoranus A person who's both stupid and an asshole.
Inoculatte To take coffee intravenously when you are running late.
Intaxication Euphoria at getting a tax refund, which lasts until you realize it was your money to start with.
Irritainment
Entertainment and media spectacles that are annoying, but you find yourself unable to stop watching them. The O.J. trials were a prime example.

It’s a Feature
From the old adage, “It’s not a bug, it’s a feature.” Used sarcastically to describe an unpleasant problem you wish to gloss over.

Karmageddon It’s like, when everybody is sending off all these really bad vibes, right? And then, like, the Earth explodes and it’s like, a serious bummer.
Keyboard Plaque
The disgusting buildup of dirt and crud found on some people’s computer keyboards.

Link Rot
The process by which web page’s links become obsolete as the sites they’re connected to change or die.

Meatspace
the physical world (as opposed to the virtual) also “carbon community” “facetime” “F2F” “RL”

Mouse Potato
The on-line generation’s answer to the couch potato.

Ohnosecond
That minuscule fraction of time during which you realize you’ve just made a terrible error.

Open-Collar Workers
People who work at home or telecommute.

Osteopornosis A degenerate disease.
Percussive Maintenance
The fine art of whacking the crap out of an electronic device to get it to work again.

Perot
To quit unexpectedly. “My cellular phone just perot’ed.”

Physmental (adj.) The color you turn after finding half a worm in the fruit you're eating.
Plug-and-Play
A new hire who doesn’t require training. “That new guy is totally plug-and-play.”

Prairie Dogging
When something loud happens in a cube farm, causing heads to pop up over the walls trying to see what’s going on.

Reintarnation Coming back to life as a hillbilly.
Ribs ‘N’ Dick
a budget with no fat as in “we’ve got ribs ‘n’ dick and we’re supposed to find 20K for memory upgrades”

Salmon Day
The experience of spending an entire day swimming upstream only to get screwed in the end. “God, today was a total salmon day!”

Sarchasm The gulf between the author of sarcastic wit and the person who doesn’t get it.
Seagull Manager
A manager who flies in, makes a lot of noise, shits over everything and then leaves.

Siliwood
the coming convergence of movies, interactive TV and computers; also “Hollywired”

SITCOMs
What yuppies turn into when they have children and one of them stops working to stay home with the kids. “Single Income, Two Children, Oppressive Mortgage”

Square-Headed Spouse
Computer

Squirt the Bird
To transmit a signal up to a satellite. “Crew and talent are ready...what time do we squirt the bird?”

Starter Marriage
A short-lived first marriage that ends in divorce with no kids, no property and no regrets.

Stress Puppy
A person who thrives on being stressed-out and whiny.

Swiped Out
An ATM or credit card that has been used so much its magnetic strip is worn away.

Tourists
Those who take training classes just to take a vacation from their jobs. “There were only three serious students in the class; the rest were just tourists.”

Treeware
Hacker slang for documentation or other printed material.

Umfriend
One with whom one has a sexual relationship; as in, “this is Dale, my...um...friend.”

Under Mouse Arrest
Getting busted for violating an online service’s rule of conduct. “Sorry I couldn’t get back to you. AOL put me under mouse arrest.”

Uninstalled
Euphemism for being fired. Also: decruitment.

World Wide Wait
The real meaning of WWW.

Xerox Subsidy
Euphemism for swiping free photocopies from one’s workplace.

Yuppie Food Coupons
Twenty dollar bills from an ATM

减肥周年庆：最重要的是生活态度的改变

2007年5月21日：开始减肥，体重67.5KG(149 lbs)

2008年5月21日：稳定在56KG了 (123 lbs)

开始减肥已经整整一年了，一共减掉了23斤（体重的17%以上）。

这个减肥的速度虽然并不快，目前的体重也并不低，但是重要的是我改变的我的生活态度。我不需要再谈论减肥成功与否，不需要太在意什么时候才能够到达所谓的理想体重，因为真正的理想体重本来就没有一个确定的数字，因为我已经养成了良好的生活习惯，已经不需要再用“坚持”这个词了。健康的习惯已经融入了我的生活，只要正常生活就可以了：） 

 一句话总结：要是知道这么好减，我早就开始减了。 从小就不喜欢运动的我，居然渐渐的喜欢上了运动，运动已经不再是一种负担，而是一种爱好。喜欢运动的人比较容易快乐，这是另一大收获：） 

原来以为减肥要痛苦地忌口，觉得不能吃好吃的东西，就失去了至少一半活着的乐趣。但是自从每天都吃大量的水果蔬菜之后，可乐薯条薯片巧克力对我的吸引力慢慢变弱了。当然，如果几周不吃，我还是会想吃它们；想吃了就吃一点，只要不是连续吃几天，就没关系。 

再就是，我们一贯接受的所谓正常的饮食，其实不一定是正确的饮食。比如“主食”，其实吃菜比吃米饭的量应该大很多；比如说“早点”，可不是随便来点就可以了，记得我过去为了省事以及减肥，早点有时只吃一小杯酸奶或者牛奶，现在觉得那都是自杀式行为；比如说白米白面，显然不如糙米和全麦面粉来得健康；比如说为了减肥晚饭不敢吃主食，什么叫不敢吃主食，是本来就不该吃主食；比如说水果，不是可吃可不吃的，想起来才吃的，是每天都必须要吃的，而且最好一天吃几种不同的水果；比如说菜炒熟了才叫吃菜，其实凉拌甚至有的时候连拌都不用更加的好吃，当然也更健康。

简易烤杏仁

原料：生杏仁200g左右，盐2茶勺(10g)

步骤：
1) 将生杏仁平铺在锡纸盘中。
2) 烤箱预热175度，放入杏仁烤10分钟左右。可以先烤5,6分钟，拿出来翻一翻，再继续烤几分钟。烤到有香味就可以了，注意不要烤糊了。
3) 炒锅中加入2茶勺盐，1大勺水(15ml)，将烤好的杏仁倒入炒锅中搅拌。
4) 加热炒锅，一边加热一边不断搅拌，直到盐水全部干燥，杏仁表面结满盐霜即可。
5) 晾凉后就可以吃了 (注意一定要晾凉后再吃，热的时候杏仁不够酥脆)

-----------------------------
千万不要这样做：
我刚开始打算烤杏仁的时候，想当然的拿盐水把杏仁泡了一晚上，然后再烤泡过的杏仁。
结果，杏仁吸饱了盐水，烤出来倒是够咸，但是怎么烤都香味不足。

Joke of Database Developer

Our company have 3 kinds of developers. Database Devs, MiddleTier Devs and UI Devs.

One day, an UI Dev came to talk with a Database Dev for a new feature. Later, the UI guy went back and told his lead "The DB guy has written ASP page for this feature..."

I overheard their talking, and felt so weird. How come a DB guy write ASP page??

The DB guy also heard their talking, and began to carify it "No, I wrote a SP, Stored Procedure, for this feature...."

About the Millionaire Mind Seminar

I went to the seminar for all the 3 days. 9am - 11pm for Friday, 9am-10pm for Saturday, and 9am-4pm for Sunday.

I think it is a good seminar, I did learned something there. But it is too long and contains too much sale promotion. My back began to pain, and my shoulders were very sore, after the first day, as I sat straightly for a whole long day...

Things I learned from the seminar:
1. The money jars(accounts) system.
This system has been explained in the book in detail, and get strengthened in the seminar. I think it is the most usefully point of the whole book and seminar.
For myself, I think I live a modesty lifestyle, I only need 30% of my income in my Necessary Account (which is recommended to be 55% in the seminar). So I just got a big part of exact money to divide in my other accounts:
FFA: 35%
EDU: 10%
LTSS: 15%
PLAY: 7%
GIVE: 3%

2. Name you top 3 biggest successes.
This shocked me a lot. I always have the idea in my mind that I am smart and talent. But I just cannot pick out my top 3 biggest successes in a short time. I just have the feeling that I have a lot of successes in my life, but them are either difficult to remember or too small to mention...
That's the thinking pattern I need to break. I will start to write a "Success Diary/Blog", to write down even the smallest success in my every day life.

--------------------------------------------------------------------

BTW, the $100 bill and cheques are used in the seminar. Don't worry, you won't need to give them to someone else.

I also got shocked by the truth that I could be moved to tears by a song....The Living Years.
Just heard this song in the seminar, and sang it together with all attendees...

Millionaire Mind Intensive Seminar

I got the book Secret of the Millionaire Mind: Mastering the Inner Game of Wealth By T. Harv Eker for free. I have finished about 2/3 of it, the idea of the author makes some sense. Some people have thought this book sounds like Chicken Soup, which gives some mental stimulation, but does not give any action plans. I'm not quite sure as I haven't finish it, but it really does not give actual plans till now.

Together with this free book, I also got the free ticket for this 3 days seminar. I wondered why it takes so long, so I googled it online, and found very few feedback of it. The organizer said this 3 days seminar will help the attendees to build their money blueprint. As people are lazy, if just leave them at home to build their money blueprint by themselves, they will end up no changes. It sounds reasonable, I just want to give it a try, at the risk of wasting my one vocation day off.

There are 2 things weird with this seminar:
1) How come will it last to 11 PM in the night?
Course Schedule:
Registration: Friday, April 25 7 am - 8:30 am
Day 1: Friday, April 25 9 am - 11 pm
Day 2: Saturday, April 26 9 am - 11 pm
Day 3: Sunday, April 27 8 am - 7 pm

2) It said the attendee should bring $100 bill and company or personal check. But they said it is a free seminar.....
I don't know, I won't bring my money...

I'll post my feedback here, after I attend this seminar.

支持珊瑚虫，停用QQ

看到这样的判决结果，已经什么都不想说了。这里是珊瑚虫声援站，大家有空可以去看看，留留言。
http://www.helpsoff.com.cn/

不过，我觉得最根本的办法就是大家直接停止使用QQ，让腾讯赢了官司输了用户。另我心寒的是，看到有的网友在论坛上提出此建议，后面居然有人说好啊好啊，大家都停用，就可以再申请到6位7位的号了。。。

一个比较小的QQ号有什么用呢，为了向朋友显摆你的网龄长？还是为了显摆你的耐性强？牛啊，为了保持一个较小的号码，能够容忍腾讯的烂服务这么多年，真是牛啊！

聊天窗口上的广告一堆且不说，问题是它居然会经常弹出非点不可的广告，否则管你后面有几千几万条信息，都被它的广告的小喇叭挡在后面。耽误了你的事儿，它可不负责，谁叫你不乖乖的点它的广告呢？

QQ秀图像，刚开始搞的时候，默认形象还是个小企鹅，你不肯花钱买QQ秀也没啥。后来可好，默认形象都变成穿内衣的了，叫你不花几个Q币买几件蔽体的衣服都不行。

不说了，说起QQ的缺点来，那可是几天几夜也说不完的。总之我是不用QQ了，为了保持一个2000年申请的7位QQ号，本来就不值得去容忍腾讯这样的暴发户公司。更何况出了珊瑚虫这件事，就更加给了我一个放弃QQ的理由。

最后，给我的QQ号来个截屏，纪念一下。希望此QQ号从此消失，不要被哪一个QQ的新用户欣喜若狂的申请到。。。

读完10本英文小说计划 5) Bad Kitty by Michele Jaffe

This book is incredibly humorous in language, it always makes me laugh. It is still a teen book, but it is interesting enough to amuse a young adult like me, haha.

-----------------------------------------------

Meet Jasmine, 1 forensic supersleuth, 2 aspiring Model Daughter, 3 and friend to animals.4 One second she's trying to enjoy her Vegas Vacation, 5 the next she's tangled up in an outrageous adventure and has to outwit a crazed killer before he ends ten lives, one of them her own.6
1 Hi That's me 2 I. Wish. 3 Emphasis on "aspiring," Current status: "failing,"4 If "friend" means "unsuspecting victim" and "animals" means "one very bad kitty."5 And meet the cute guy at the Snack Hut. I have priorities.6 Meep But I guess it winds up okay since "Kirkus Reviews" says: "Inventive, witty, and laugh-out-loud funny, with an enjoyably twisty ending." They wouldn't say that if everyone died, right? Right?

Hot Yoga Pose Timings

Sanskrit	English	First set	Second set
1. Pranayama	Breath Of Life	6 second inhale 6 second exhale 10 breath cycles	10 breath cycles
2. Arda Chandrasana	Half Moon Backbend	45-60 sec 10-20 sec	25-35 sec 10-20 sec
3. Padahastasana	Hands to Feet	30 sec	20 sec
4. Utktasana	Awkward	10 sec per part	10 sec per part
5. Garurasana	Eagle	10-20 sec	10-20 sec
	Water break
6. Dandayamana Janushirasana	Standing Head To Knee	60 sec	30 sec
7. Dandayamana Dhanurasana	Standing Bow	60 sec	30 sec
8. Tuladandasana	Balancing Stick	10 sec	10 sec
9. Dandayamana Bibhaktapada Paschimottanasana	Standing Separate Leg Intense Stretching	30-40 sec	30-40 sec
10. Trikanasana	Triangle	20 sec	20 sec
11. Dandayamana Bibhaktapada Janushirasana	Standing Separate Leg Head To Knee	20-30 sec	20-30 sec
12. Tadasana	Tree	30 sec
13. Padangustasana	Toe Stand		30 sec
14. Savasana (2 min)	Dead Body/Corpse	120 sec
15. Pavanamuktasana	Wind Removing Pose	20 secs all parts	10-20 secs each part
16. Sit-up	Sit-up (! - no Sanskrit)
17. Bhujangasana	Cobra	10 sec	10 sec
18. Salabhasana	Half Locust	10 sec	10 sec
19. Poornasalabhasana	Full Locust	10 sec	10 sec
20. Dhanurasana	Bow (or Floor Bow)	20 sec	20 sec
21. Supta Vajrasana	Fixed Firm	40 sec	40 sec
22. Ardha Kurmasana	Half Tortoise	20 sec	20 sec
23. Ustrasana	Camel	30-45 sec	20-30 sec
24. Sasangasana	Rabbit	20-25 sec	20-25 sec
25. Janushirasana	Head To Knee	20-40 sec	20-30 sec
26. Paschimottanasana	Intense Stretching	20-40 sec	20-40 sec
27. Arda Matsyendrasana	Half Spine Twist	20-40 sec
28. Kapalbhati	Breath Of Fire	60 counts (usually around 2 exhales per second)	60 counts a little faster (usually around 3 exhales per second

from: http://www.hotyogadoctor.com/index.php/site/hot-yoga-pose-timings

hot yoga at home

Although Hot Yoga is the most satisfying when practiced in the heat, there is nothing stopping you doing your poses outside of the heated room! After all, some yoga is better than no Hot Yoga…

If you want a quick pick-me-up then you could do:
1) a set or 2 of Pranayama
2) 2 sets of Half Moon with Hands2Feet.
I prefer to count my long slow breaths instead of seconds. 15 breaths first set and 10 breaths second set. Backbend 7 breaths both sets. And Hands2Feet 20 breaths both times.

You can either stop there or carry on with a set routine.
I like to do:
3) Standing Separate Leg Stretching (2 sets) then
4) Triangle (1 set)
5) Cobra (2 sets)
6) Camel (2 sets)
7) Rabbit (1 set) then
8) Twist (1 set).

Hold for about 10 breaths on each of 3) to 8). All in all it takes me 20 mins.

If you have more time, maybe you could consider doing each pose once. It should take you about one hour. It is great to do it that way. Doing each pose twice gets you greater body warmth and flexibility and therefore depth but the benefits will be there for you regardless.

Enjoy yourself!

from: http://www.hotyogadoctor.com/index.php/site/forum/viewthread/15/

zt中文真伟大！竟然有只能看，不能读的文章

1、赵元任《施氏食狮史》

　　石室诗士施氏，嗜狮，誓食十狮。施氏时时适市视狮。十时，适十狮适市。是时，适施氏适市。氏视是十狮，恃矢势，使是十狮逝世。氏拾是十狮尸，适石室。石室湿，氏使侍拭石室。石室拭，氏始试食是十狮。食时，始识是十狮，实十石狮尸。试释是事。

2、杨富森> 　　

　　于瑜欲渔，遇余于寓。语余：“余欲渔于渝淤，与余渔渝欤？”
　　余语于瑜：“余欲鬻玉，俞禹欲玉，余欲遇俞于俞寓。”
　　余与于瑜遇俞禹于俞寓，逾俞隅，欲鬻玉于俞，遇雨，雨逾俞宇。余语于瑜：“余欲渔于渝淤，遇雨俞寓，雨逾俞宇，欲渔欤？鬻玉欤？”
　　于瑜与余御雨于俞寓，俞鬻玉于余禹，雨愈，余与于瑜踽踽逾俞宇，渔于渝淤。

3、《季姬击鸡记》

　　季姬寂，集鸡，鸡即棘鸡。棘鸡饥叽，季姬及箕稷济鸡。鸡既济，跻姬笈，季姬忌，急咭鸡，鸡急，继圾几，季姬急，即籍箕击鸡，箕疾击几伎，伎即齑，鸡叽集几基，季姬急极屐击鸡，鸡既殛，季姬激，即记《季姬击鸡记》。

4、《遗镒疑医》

　　伊姨殪，遗亿镒。伊诣邑，意医姨疫，一医医伊姨。翌，亿镒遗，疑医，以议医。医以伊疑，缢，以移伊疑。伊倚椅以忆，忆以亿镒遗，以议伊医，亦缢。噫！亦异矣！

5、《易姨医胰》

　　易姨悒悒，依议诣夷医。医疑胰疫，遗意易姨倚椅，以异仪移姨胰，弋异蚁一亿，胰液溢，蚁殪，胰以医。易胰怡怡，贻医一夷衣。医衣夷衣，怡怡奕奕。噫！以蚁医胰，异矣！以夷衣贻夷医亦宜矣！

6、 赵元任《熙戏犀》

　　西溪犀，喜嬉戏。席熙夕夕携犀徙，席熙细细习洗犀。犀吸溪，戏袭熙。席熙嘻嘻希息戏。惜犀嘶嘶喜袭熙。

7、《饥鸡集矶记》

　　唧唧鸡，鸡唧唧。几鸡挤挤集矶脊。机极疾，鸡饥极，鸡冀己技击及鲫。机既济蓟畿，鸡计疾机激几鲫。机疾极，鲫极悸，急急挤集矶级际。继即鲫迹极寂寂，继即几鸡既饥，即唧唧。

8、《侄治痔》

　　芝之稚侄郅，至智，知制纸，知织帜，芝痔炙痔，侄至芝址，知之知芷汁治痔，至芷址，执芷枝，蜘至，踯侄，执直枝掷之，蜘止，侄执芷枝至芝，芝执芷治痔，痔止。

9、 最后也是最变态的：

　　《羿裔熠邑彝》

　　羿裔熠①，邑②彝，义医，艺诣。
　　熠姨遗一裔伊③，伊仪迤，衣旖，异奕矣。
　　熠意④伊矣，易衣以贻伊，伊遗衣，衣异衣以意异熠，熠抑矣。
　　伊驿邑，弋一翳⑤，弈毅⑥。毅仪奕，诣弈，衣异，意逸。毅诣伊，益伊，伊怡，已臆⑦毅矣，毅亦怡伊。
　　翌，伊亦弈毅。毅以蜴贻伊，伊亦贻衣以毅。
　　伊疫，呓毅，癔异矣，倚椅咿咿，毅亦咿咿。
　　毅诣熠，意以熠，议熠医伊，熠懿⑧毅，意役毅逸。毅以熠宜伊，翼逸。
　　熠驿邑以医伊，疑伊胰痍⑨，以蚁医伊，伊遗异，溢，伊咦。熠移伊，刈薏⑩以医，伊益矣。
　　伊忆毅，亦呓毅矣，熠意伊毅已逸，熠意役伊。伊异，噫，缢。
　　熠癔，亦缢。

　　注解：
　　①熠：医生，据说为后羿的后裔。
　　②邑：以彝为邑，指居住在一个彝族聚居的地方。
　　③伊：绝世佳丽，仪态万方，神采奕奕。
　　④意：对伊有意思，指熠爱上了伊。
　　⑤翳：有遮蔽的地方，指伊游弋到了一个阴凉的地方。
　　⑥毅：逍遥不羁的浪人，善于下棋，神情坚毅，目光飘逸。
　　⑦臆：主观的感觉，通“意”，指对毅有好感。
　　⑧懿：原意为“懿旨”，此处引申为要挟，命令。
　　⑨胰痍：胰脏出现了疮痍。
　　⑩刈：割下草或者谷物一类。薏：薏米，白色，可供食用，也可入药。

补充还有：
旺坝网吧网霸王八，往巴，望爸，王八惘，爸往吧，王八往罢，网吧亡霸，旺坝亡吧。
驛生乙笙医生一生，医牲，逸笙，亦声。宜生意，盛驿牲，役甥一绳一牲，议生，疑甥意牲....

Started to Bike to work

My bike route is 8.5 km one way. It's mostly downhill from home to office, and it usually costs me 30 mins. Of couse, when I go back home, it is mostly uphill, I almost need 1 hr. According to the number below, it seems I could burn 35 * 17 = 595 calories by biking to work!





Some fact about biking:
1. Burning calories
Every kilometre of moderate cycling consumes about 35 calories (150kj) of energy. This makes cycling a very effective weight control activity.
2. Improving fitness
30 minutes of riding 3 times a week is ideal for maintaining a good level fitness.
3. Saving money
Choosing a bike over the translink month pass will save you at least $73 per month ^_^
4. Helping the environment
For every kilometre cycled instead of driven, there is a reduction of 0.3 kilograms in greenhouse gas emissions.
5. Increasing social interaction
There are many clubs and associations that you can join where the experience of riding can be shared with others.
6. Easing commuting hassles
During peak hour, bicycle trips of 10 kilometres or less can be considerably faster and less frustrating than a car journey.
7. Providing recreation
A bicycle is a wonderful way to see the outdoor attractions that Lower Mainland has to offer.

Woman & Money: Owning the Power to Control Your Destiny

It is a wonderful book, it tells women how to control their money, then control their own destinies. It will be the 3rd English book I am going to finish, and the 1st non-fiction one;)

The author Suze was born in US. She was thought to be a stupid girl as she had some problem with her pronunciation. She studied in University for a couple of years, but still could not get her degree. The reason is to be eligible for the degree, she has to study a foreign language. She didn't think she could learn a foreign language, as she even had problem with her native language. So she just left school without degree, and worked as a waitress in a restaurant for ~6 years. At the age of 29, she still earned only $400 per month. But then, some changes began to happen in this girl's life....

Went to Grouse Mountain last weekend

The view of the Greater Vancouver from the top of Grouse Mountain.

The skiing place on the top of the mountain.

I'm skating...


No hiking, as there are too much snow... We just walked on the top of the mountain, then did some ice skating there. I totally forgot how to skate at the begin, I had to skate with a frame. But after around 1 hr, I began to skate without it. Good experience!

resume the studying of the root NAT, SEQE/SECU, TRACT

another 12 new words
1) NAT = be born;
nascent
2) TRACT = pull, draw;
3) SEQU/SECU = follow

A young professor wanted to launch a NASCENT study of the RENAISSANCE. Even with his own INNATE abilities, he decided to ENTREAT two graduate students to learn INTRINSIC details of SECTARIAN beliefs and of NATAL customs in Italy. Don, in TRACTION due to an accident, became DISTRAUGHT at the burden of more work. He became INTRACTABLE in his refusal to help. Joan, more OBSEQUIOUS, willingly agreed to assist in the research and, as a result, a long discussion ENSUED.

Happy Valentine's day

Weight in the morning: 56.8kg/125.1lbs

Breakfast
one slice of home-made whole wheat bread, coverd by peanut butter.
A cup of warm water with honey.
1 home-made walnut raisin cookie.

1 glass of Coffee with Milk
2 potato chips

Lunch
1 whole wheat naan.
Grilled beef (85g)
some mixed green salad with Cesar sauce.
1 apple

1 glass of Coffee with Milk

Snack
1 kiwifruit
some longans

Workout (17:00 - 18:15)
Running exercise 32 mins: W2-R8-W2-R8-W2-R8-W2, burned 310 calories
I'm still working on the breathing pattern... It seems I could breath properly when walking and the first 2 mins in running, but I began to lose control on my breathing from the 3rd minute...
Later, did those machine related exercise for 25 mins: Lifting exercise, leg extension exercise...

Supper
some pine nuts
mixed green salad with homemade dressing(olive oil + vinegar + honey; actually, it is not a good dressing, it supposed to be red wine vinegar + olive oil, but I don't have red wine vinegar...)

Before sleep
3/4 cup of milk

Studying the root NAT, SEQE/SECU, TRACT

Studied 12 new words with the 3 roots which I learned yesterday.
1) NAT = be born;
nationality, supernatural, cognate, naive
2) TRACT = pull, draw;
distraction, portrayal, protract, abstract
3) SEQU/SECU = follow
inconsequential, secondary, sequel, persecute

Sophia, a woman of Greek NATIONALITY, wanted a DISTRACTION and decided to study the SUPERNATURAL. Familiar with COGNATES, she examined languages that gave a PORTRAYAL of creatures and unexplained events. Perhaps she was NAIVE but she even pursued INCONSEQUENTIAL details and information of a SECONDARY nature. She became so involved that she indicated a need to PROTRACT her analysis. The final SEQUEL to her interest ended with unkind associates who were annoyed with her obsession of ABSTRACT circumstances. They began to PERSECUTE her for her fantasies.

A comfortable leisure day in office

Weight in the morning: 57.1kg/125.7lbs

Breakfast
one slice of home-made whole wheat bread, coverd by chocolate sauce.
A cup of white fungous & red dates soup.
2 home-made coconut butter ball.

1 glass of Coffee with Milk
1 Home-made Valentine's Cookie from my colleague, it is so cute and delicious.

Lunch
some rice(1/3 brown rice),
Grilled beef with potatos
Toasted mixed mashrooms
some mixed green salad with Cesar sauce.

1 glass of Coffee with Milk

Snack
1 kiwifruit
1 apple

Workout (17:00 - 18:15)
Stair Climber 15 mins, 139 calories
Stationary bike 15 mins, 116 calories
Also did some dumbbell exercise.

Snack
1 chocolate candy

Supper
Durian
1 small cucumber

Before sleep
3/4 cup of milk

Phonetic Alphabet

You may have heard a Sailor or Soldier spell a word to someone over the radio or on the phone in a funny code. It may have sounded like she or he was transmitting a highly classified message, when they were merely speaking in the military's alphabet. We cannot give away any encrypted codes, but you can learn this alphabet to create your own secret messages.

The Navy and other services use the same 26-letter alphabet that we use everyday, but they substitute a word for each letter. You might pronounce the letter "a" when spelling the word a-n-t. A Sailor uses words in place of each letter, making a-n-t into alpha november tango.

This may sound confusing to you, but the system prevents mix-ups between similar sounding letters such as "m" and "n," and "b" and "v". This also clarifies a message over a static-filled telephone line.

A Alpha
B Bravo
C Charlie
D Delta
E Echo
F Foxtrot
G Golf
H Hotel
I India
J Juliet
K Kilo
L Lima
M Mike
N November
O Oscar
P Papa
Q Quebec
R Romeo
S Sierra
T Tango
U Uniform
V Victor
W Whisky
X X-ray
Y Yankee
Z Zulu

A good website for building vocabulary

http://www.vocabulary.com/

I learned 3 roots and 12 related words today.
1) NAT = be born;
unnatural, nativity, good-natured, international
2) TRACT = pull, draw;
contract, retraction, attractive, portrait
3) SEQU/SECU = follow
consequence, subsequent, executive, pursuit

Not long after the NATIVITY of Brian, his parents understood that he was a GOOD-NATURED baby. He was such an ATTRACTIVE child that his grandparents wanted a PORTRAIT of him. They finally signed a CONTRACT with an artist in their PURSUIT of a good likeness. As a CONSEQUENCE of their demands, the artist made a RETRACTION of the proposal because he disliked their specific requests. In SUBSEQUENT discussions of the artists UNNATURAL response, Brians grandfather, an EXECUTIVE with an INTERNATIONAL reputation, chose another painter for the PORTRAIT.

Back on Track

Weight in the morning: 57.5kg/126.6lbs

Breakfast:
one slice of home-made whole wheat bread, coverd by chocolate sauce.
A cup of warm water with honey.
1 home-made coconut butter ball.

I cut my finger when I trying to cut the overbaked part off the coconut butter ball.....I never thought the bread knife could be so sharp....

1 glass of Coffee with Milk

Lunch:
some rice(1/3 brown rice),
one chicken thigh,
some mixed green salad with Cesar sauce.
1 Apple.

1 glass of Coffee with Milk

Snack
one big date,
some longans

Workout (17:00 - 18:15)
Resume my running exercise, the 3rd time of week 5.
Walk 2mins-Run 8 mins-W2-R8-W2-R8-W2.
Completed. @4.3-4.4 mph. 5% incline.
Treadmill said I burned 308 calories...
I tried to control my breath, but it seems very hard, I just could help panting... I think I will stay in Week 5 until I could breath properly....

Also did all the lifting weight exerices which related with machines.

Supper (I won't use the word "Dinner")
Grilled beef with potatos
Toasted mixed mashrooms
tomata egg and shrimp soup

Before sleep
3/4 cup of milk

Recent status update

A lot of events affects my weight recently... The holiday season, parties, chocolates...

At the beginning of this year, my company offers $10/month reimbursement for the gym membership, it is only $8.90/month for the small gym which is close by my office after the rebate. That's a pretty good motive, as a result, I almost joined the gym immediately.

Later I got hurt in the gym, when I stepped backward on the moving treadmill. The iccident is caused by my damn access card. There are no pockets in my running suits, so I put my access card on the top of treadmill. Then I started treadmill and begin to walk, suddenly something was thrown to the back, I could not help to looking backward and even stepping backward. The consequence is I myself also got thrown to the back of the treadmill, left leg and knee on the floor, lips and teeth hitted the edge of the treadmill.Forturnately, my teeth are still solid, although the pain lasted 2 weeks. My lips bleeded, my left leg and knee became blue and black, so I had to rest 5 days before I started to hit the gym again.

No long after that, the Chinese New Year comes. Many dishes, sweets...I went to run 3 hours after a great lunch, then got severe cramp that I had to stop...

Then my period came on last Saturday. It came just in time, as I usually don't exercise on weekends, and it only blocked me from the gym for 1 day.

I managed to increase my running time to 30 mins, but after running for a couple of weeks, I could only run 12 mins ( @4.1-4.3 mph. 5% incline) once. I read the article of Get-Started Schedules for beginners of running, it sounds reasonable. I think I should follow the schedule, but from the Week 5, as I have runned for several weeks, and not totally a nought.

Week 5 Run eight mins, walk two mins. Repeat three times. Do three times a week.

Feb 5, Tue: Completed. @4.1-4.3 mph. 5% incline, decreased the incline to 2% for the last 6.5 minuts run, as I was feeling dying at that time.

Feb 7, Thur: Completed. @4.1-4.3 mph. 5% incline. But I took about 10 mins break after the first 2 sets, due to the severe cramp...

核桃葡萄酥饼

原料：
65g Butter
50g Yellow Sugar
1 Egg
5g Baking soda
5g Baking powder
150g Cake Flour
80g Walnut
80g Raisin

过程：
1）先将黄油和黄糖打发
2）然后再加入鸡蛋搅拌均匀
3）加入baking soda和baking powder搅拌均匀
4）再加入面粉搅拌均匀
5）最后加入核桃碎和葡萄干搅匀。
6）烤箱预热180度，把做好的面团压成饼干在烤盘上排列好，烤约15mins即可

最终产品：15块饼干（照照片的时候，已经尝掉了2片）
热量：

------------------------------
不足之处：
1）感觉baking soda或者baking powder放得有点儿多，烤好的饼干有些碱的味道。
2）15分钟好像烤的有点长，下次再减一些时间试试。

Running tips: how to breathe properly

Having an efficient breathing pattern while you run will make you a more effective runner. Breathing properly will make your body more efficient at getting oxygen to your muscles, which will help you to increase your endurance. Also, having a good breathing rhythm while running makes the sport much easier and a lot more comfortable. And the more comfortable any exercise program is, the more likely you are to stick to it.

You may notice that experienced runners seem to run effortlessly, gliding over tracks and trails with the greatest of ease. They don't appear to be breathing any differently from someone sitting on a couch and relaxing. Well, you'll be surprised to find that most runners, regardless of their abilities, have had to practice focused breathing techniques at some point until they were so ingrained they have become second nature.

You, too, can develop your own breathing style that will make your runs a far more enjoyable, relaxing experience. Optimizing your breathing rhythm is surprisingly simple. Below you'll find three easy steps that will help you develop your own breathing pattern:

1. Try going through one full breath – inhaling and exhaling - every six to eight steps you take while running. In other words, for the first three to four steps, inhale a little bit on each step until at the third or fourth step, you have a full breath inflating your belly and lungs. Then for the next three to four steps, exhale a bit each time your foot hits the ground until you have exhaled completely.

2. Pick a foot. Choose to begin your breathing cycle as your left or right foot, whichever you prefer, strikes the ground.

3. Repeat.

Keep in mind that different things work for different people. You may find that this technique doesn't quite work for you, so tweak the above steps as needed to find what does work. Regardless of the technique you choose, focus on your breathing while you run until the best pattern becomes second nature.

If you find that it's difficult to focus on a breathing technique while you're running and you feel that you're gasping for air, try the above steps while you're walking. Once you're comfortable with the rhythm of your breathing, speed up gradually until you're running. And remember, your breathing pattern should not change significantly as you go up or down hills. If you find that your breathing pattern breaks at some point, don't get discouraged – simply start over.

Also, remember to fill your belly with air first, then your lungs. Breathing from your diaphragm, or taking “belly breaths,” will reduce any side stitches you may get while running. If you find that you have trouble with cramping, focus on your breathing, and the cramp should go away.
Focused breathing will make your runs fly by, and they'll increase your lung capacity and endurance. Once your body gets more efficient at getting oxygen through your blood stream while you run, you'll find that it's easier for you to increase your speed, and you'll be far more comfortable while you run.

Happy Rat Year!

恭喜发财, 比发财更重要的是要天天开心^_^

昨天看到了一篇文章，似乎有些感触，作者桐华是一个在美国读博士的清华MM, 难得的是还写得一手好文章，超级喜欢她的小说《步步惊心》
------------------------------------------------
原文在这里：http://blog.sina.com.cn/s/blog_4aeb085a01008gx4.html
...
第二次，是大学毕业，某天，在清华宿舍，无意中打开网页去了校友录（我八百年去一次），突然看到一段长长的话，我还笑想，谁在为资本家打工之余，还这么有激情？然后看，在我发觉之前，就已经泪流满面，打得键盘直响，然后那两个清华的朋友吓坏了，凑过来问，我极其尴尬，极其不好意思，可是那种没有办法说明的悲伤，让我的眼泪就是停不下来。一个同班同学，高速公路上车祸身亡，当时我们毕业刚一年多。太仓促，以及太不能想象！很久以后，我去广州的时候，和两个同学说起这事，还是无限唏嘘与难过。其实大学时代，我和他的接触并不多，因为我们恰好是我们学校两个极端的人，我的生活像野马，而他的生活用两个字可以概括——“精英”，成绩倒是不用强调了，在我们班，成绩实在不算一回特别重大的事情，大家都有自己的考虑。关键是精英从来不在班上出现。问，去哪里了，什么国务院的什么部门在做什么项目。我们，哦！终于精英出现在一门课上，为什么？哦，这门课的老师股票方面很牛，是实战家，不是理论家！精英在投资股票？你才知道？已经赚了二十多万、三十万了。啊？哦！现在对我们而言，二十万实在不值得一提，可那个时候是大三，那个时候股票市场一般，他的本金也是自己赚的。精英申请了美国的学校，不过奈何我们这个专业出国的确十分难，他offer有（全额奖学金的叫0ffer，否则，我们叫admission)，学校也相当不错，但是不是top 10，所以他拒绝了，决定留在国内工作两年，两年后，加上工作经验，他肯定就能进最牛系列的商学院了。然后一年后出事了，无数人感叹，他当年如果不要那么心高气傲，直接出国就好了。但是，人生，没有如果。这一次，是深深的震撼，和悲伤。
第三次，是我自己的车祸，到美国后，历经三次直接car accident，一次间接，有一次也算比较严重，被一辆小货车撞，整个车的前头全部完蛋。但是，虽然人当时惊了一下，但是很快就过去了，也许因为是在local上，而且我们当时处于停止，打算右转的状态。这次，车的撞幅其实比上次轻，左侧门凹进去，左前头有裂痕，以及左侧视镜损毁，但是这次的撞车，发生在高速公路上，当时的感觉，如同在看好莱坞片子，两辆车，高速运行，歪歪扭扭，然后连撞两三次，发出怦然巨响，身处期间的瞬时，没有害怕，但是事情过后，却越来越害怕，一晚上全是乱七八糟的梦，早上起来，第一句话是，人生好无聊！
对方的车速很高很高，幸亏我们的车速相对而言比较低，在65mile以下，虽然对方的车已经近乎完全失控，但是我们还能控制住自己的车，在减速和回避。那一瞬间，如果我们当时的车速也快的话，结果不堪设想。也许，一切的完结，就是一个瞬间。当我们将车控制着停下后，我的朋友在车里一直不能出来，我和对方交涉、叫警察，今天，她告诉我，她昨天晚上半夜突然惊醒，一身冷汗。我告诉她，我说，人生无聊！她问，为什么不是人生无常？我没有回答。心中在想，逝去太容易，会想不明白今天的努力是为什么？就如同我也一直没明白，老天让精英如此努力，如此与众不同，难道只是为了下一瞬间的摧毁？大概，想多了，又会变回，我当年苦苦思索的哲学问题上了，思索了一年多，看了无数书籍，没有一本能回答我，最后拯救我的是爱情。现在，只能说下次开车小心。

Get-Started Schedules for beginners of running

From nought to 30 minutes in 8 weeks
Whatever your level of fitness you should comfortably be able to build from nothing to running continuously for 30 minutes in the space of eight weeks. All you need to do is make a commitment to run at least three times a week and follow this simple run/walk programme which will gradually ease you towards the goal.

A few things to bear in mind:

• Allow at least a day between runs when you begin.


• If in doubt, slow down. You should be able to hold a conversation while you run. Respecting your body is the best route to progression.


• Walk purposefully, and be strict with your run/walk timings.


• Don’t be afraid to repeat a week, or drop back a week. Everyone’s different.


• Take heart! You will get there!

The schedules
Week 1 Run one min, walk 90 seconds. Repeat eight times. Do three times a week.
Week 2 Run two mins, walk one min. Repeat seven times. Do three times a week.
Week 3 Run three mins walk one mins. Repeat six times. Do three times a week.
Week 4 Run five mins, walk two mins. Repeat four times. Do three times a week.
Week 5 Run eight mins, walk two mins. Repeat three times. Do three times a week.
Week 6 Run 12 mins, walk one min. Repeat three times. Do three times a week.
Week 7 Run 15 mins, walk one min, Repeat twice. Do three times a week
Week 8 Run 30 mins continuously.

The result
Congratulations! You’re a real runner! What next? How about a 5K (3.1-mile) race, running for fun in company?

How Many Calories Does Muscle Really Burn

Most people know that muscle burns more calories than fat but, just how much more? Ever since I got certified more than eight years ago, I've been told that a pound of muscle burns anywhere from 30 to 50 calories per day. However, after doing some research, I've found that number isn't accurate. In fact, a pound of muscle only burns about 6 calories a day...a lot less than what many of us thought, but still more than a pound of fat, which burns only 2 calories in a day.

If you can expect to burn 6 extra calories for each pound of muscle you have, you might also wonder how much muscle can you expect to gain once you start lifting weights. According to Dr. Cedric Bryant, Chief Exercise Physiologist at ACE [1], the average person usually gains about 3-5 pounds of muscle mass every 3-4 months. Of course, how much muscle you put on is based on your genetics, gender, exercise program and diet, so each person will have a different response to weight training.

So, what does this mean? That you shouldn't bother lifting weights if you're trying to lose weight? I think you know the answer to that question. Even though muscle doesn't burn a huge number of calories on its own, it's still more metabolically active than fat and very important for weight loss. In fact, one study published in the Journal of Applied Physiology [6] found that, though weight training doesn't burn as many calories as cardio, it significantly increases average daily metabolic rate - the perfect foundation for losing fat.

And remember the other benefits of weight training:

• Prevents loss of lean body mass that happens from dieting and/or aging


• Weight training workouts burn calories


• Helps change your body composition, which helps shape your body and keep you healthy


• Strenghtens bones and connective tissue along with muscles


• Helps keep you strong and active as you get older

The bottom line is, strength training is important for almost any fitness goal, whether you want to lose fat, gain muscle or just get in better condition.

References
1. Bryant, Cedric X. Ph.D., Chief Exercise Physiologist. (2006, March/April). ACE Fitness Matters, p. 6.
2. Heymsfield SB, Gallagher D, Wang Z. Body composition modeling. Application to exploration of the resting energy expenditure fat-free mass relationship. Ann N Y Acad Sci. 2000 May;904:290-7.
3. Poehlman, Eric T., et al. Effects of Endurance and Resistance Training on Total Daily Energy Expenditure in Young Women: A Controlled Randomized Trial. J Clin Endocrinol Metab. 2002 Mar;87(3):1004-9.
4. Wang, Z., et al. Resting energy expenditure: Systematic organization and critique of prediction methods. Obesity Research. 2001 May;9(5):331-6.
5. The Facts About Fitness. What they told you about muscle and your metabolic rate is wrong. Retrieved May 4, 2006.
6. Van Etten, L.M., et al.. Effect of an 18-wk weight-training program on energy expenditure and physical activity.. J Appl Physiol. 1997 Jan;82(1):298-304.

What It Takes to Lose a Pound

A pound of body fat equates to approximately 3500 calories. So if you have a calorie deficit of 500 calories (meaning that you burn 500 calories more than you eat each day) you would lose approximately one pound per week:

500 x 7 = 3,500

It's easy to see that a calorie deficit of 1000 calories would mean that you'd lose approximately two pounds per week. And that's a good number to remember, because two pounds a week is commonly accepted as the maximum rate of weight loss that is healthy. Losing weight too quickly has other disadvantages, too, and we'll be discussing this in the next topic.

Body Fat vs. Nutritional Fat

As you will learn in the topic Calories in Protein, Fat and Carbohydrates, it is commonly said that a gram of fat contains 9 calories. But there are 454 grams in a pound, and 9 x 454 = 4086 calories, not 3500.


The reason for the discrepancy is that body fat, or adipose tissue, contains not only fat, but also other substances including protein, connective tissue, and water. The dietary fat referred to in the nutritional analysis of food is pure.

Looking at it another way, 3,500 / 454 = 7.7 calories. Thus a gram of body fat contains only 7.7 calories versus the 9 calories found in pure fat. It's easy to see that there should be a difference when you consider that body fat contains water, which has no calories.

Because of the differences in the two types of fat, it is appropriate to use the 3500 calories per pound figure when discussing fat "burned" by activity, and the 9 calories per gram figure when discussing the nutritional content of food.

The truth about swimming and weight loss...

Swimming is often touted as the best form of exercise for weight loss. And when you think about it, it seems to make sense.

After all, swimming uses almost all of your major muscle groups. It places a vigorous demand on your heart and lungs. Swimming is also popular with people who are extremely overweight, pregnant, or suffering from some kind of injury.

When you swim breastroke or backstroke, you're burning about the same number of calories as a fast walk or a slow jog. However, for some reason, swimming appears to be less effective than other forms of exercise at promoting weight loss.

Swimming weight loss
Research published in the American Journal of Sports Medicine shows that in the absence of a controlled diet, swimming has little or no effect on weight loss [1].

Professor Grant Gwinup compared three exercise programs for three months. Each program began with up to 10 minutes of daily exercise. The length of each workout was increased by five minutes every week.

• Test subjects following the walking program lost 17 pounds of weight during the three-month study.

• Those following the cycling program lost 19 pounds of weight.

• However, subjects following the swimming program actually gained 5 pounds.

Assuming that all three groups burned a similar number of calories, the swimmers must have compensated by eating more. "Presumably," speculates Professor Gwinup, "swimming in cold water stimulates the appetite to increase caloric consumption."

Professor Louise Burke, Head of Nutrition at the Australian Institute of Sport, also points out that competitive swimmers typically have body fat levels that are higher than those of runners or cyclists who expend a similar amount of energy when they train.

"Many female swimmers have fought well-publicized battles with their body fat levels," says Burke. "They are generally prescribed 'land training' (running or cycling) in addition to their many laps of the pool in the belief that it is a necessary treatment to produce lower skinfold levels."

Appetite
There are suggestions that swimming doesn't cause the same drop in appetite that accompanies heavy running and cycling training. Many people feel extremely hungry after training in the pool, and may simply replace all the calories they've burned with a large post-exercise meal.

"Many people observe that they feel like 'eating a horse' after they have finished a swim training session, and may overcompensate for the energy they have just burned," says Professor Burke.

"Some research suggests that this is due to the cool temperatures in which swimmers train. By contrast, runners and cyclists usually experience an increase in body temperature during training, which may serve to suppress appetite - at least in the short term."

In one recent study, researchers examined the effect of water temperature on calorie intake after exercise [3].

A group of 11 men exercised for 45 minutes in "neutral" and "cold" water temperatures. After the workout, they were allowed to eat as much food as they wanted.

The men burned a similar number of calories in the cold and neutral water conditions, averaging 505 and 517 calories, respectively. However, calorie intake after exercise in the cold water averaged 877 calories, which was 44% more than for the neutral temperature. The problem here is that the water temperature during the "cold" condition was extremely cold (20 degrees celsius), and isn't really indicative of the water temperature of most pools (which is usually nearer 30 degrees celsius).

Professor Burke also points out that swimmers are less active outside their training sessions. They are so tired from the hours spent training that they sleep, sit or otherwise avoid any real physical activity outside their sessions.

In one study, researchers compared collegiate swimmers and collegiate distance runners [2]. As you can see in the table below, the runners had lower body fat levels than swimmers. However, detailed three-day food records and one-day activity records offered no convincing explanation as to why.

Swimmers Runners
Men 12% 7%
Women 20% 15%

According to Professor Burke, it's almost impossible to measure usual energy intake from diaries.

"Apart from the errors in translating descriptions of food into calorie counts," she says, "it is unlikely that people eat 'normally' while they are recording. It is well-known that those who are conscious of their body fat underreport their food intake."

"In reporting, athletes try to appear as 'good' as possible and thereby cover-up the clues to any energy balance problems. The behavior of individuals may also be masked by the 'averaging' of results."

Burke also speculates that elite swimmers are predisposed to higher body fat levels because it is a help, or at least less of a disadvantage, to their swimming - rounded shoulders and smooth curves may simply be more biomechanically sound than bony angles.

Muscle
One of the reasons a properly designed weight-training program is so effective at burning fat is that just one workout can give your metabolic rate a real boost. In some cases, this rise can last for well over a day [4].

When your metabolic rate goes up, you burn more calories. And more calories burned means faster weight loss.

One of the things that contribute to this rise in metabolic rate is the muscle damage caused during resistance exercise [5]. And it's eccentric muscle actions (pronounced ee-sen-trick) that appear to cause most of this damage.

What's an eccentric muscle action?

Take one hand and let it hang down by your side. Now, bend your arm as if you were curling a weight, bringing your hand towards your shoulder.

The muscle that's working to raise your arm is the biceps (other smaller muscles are also working to assist it). The movement is known as a concentric muscle action (pronounced con-sen-trick).

If you lower your arm under control (rather than just letting it flop down) your biceps are working again. Only this time, the muscle action is called eccentric.

So, what does all of this have to do with swimming? Most of the work your body does in the water involves concentric muscle actions. There's virtually no eccentric work there at all. Because of this, I'm guessing that swimming has only a minor impact on your metabolic rate after exercise.


The bottom line
I prefer to put all forms of exercise into one of three categories - good, better or best.

Any form of exercise, be it swimming, walking or weight-training, is good if the alternative is doing nothing. A mixture of some form of resistance exercise and cardiovascular exercise is better, while combining interval exercise and free weights - in my opinion at least - is the best way to get in shape (see Burn The Fat Feed The Muscle for an example of a highly effective weight loss program).

Losing weight is all about burning more calories than you eat. Any form of exercise, swimming included, will get the job done.

If you enjoy swimming, then stick with it. It's more important to be consistent with an exercise program you enjoy than to be inconsistent with one you hate. Just make sure to guard against the urge to eat more after you get out of the pool.

References

1. Gwinup, G. (1987). Weight loss without dietary restriction: Efficacy of different forms of aerobic exercise. American Journal of Sports Medicine, 15, 275-279

2. Jang, K.T., Flynn, M.G., Costill, D.L., Kirwan, J.P., Houmard, J.A., Mitchell, J.B., & D'Acquisto, L.J. (1987). Energy balance in competitive swimmers and runners. Journal of Swimming Research,

3, 19-233. White, L.J., Dressendorfer, R.H., Holland, E., McCoy, S.C., & Ferguson, M.A. (2005). Increased caloric intake soon after exercise in cold water. International Journal of Sport Nutrition and Exercise Metabolism, 15

4. Schuenke, M.D., Mikat, R.P., & McBride, J.M. (2002). Effect of an acute period of resistance exercise on excess post-exercise oxygen consumption: implications for body mass management. European Journal of Applied Physiology, 86, 411-417

5. Dolezal, B.A., Potteiger, J.A., Jacobsen, D.J., & Benedict, S.H. (2000). Muscle damage and resting metabolic rate after acute resistance exercise with an eccentric overload. Medicine and Science in Sports and Exercise, 32, 1202-1207