X-MEN APOCALYPSE!

https://www.youtube.com/watch?v=N0io2w_6vT8

Watch it X-Men fans!

X-Men: Apocalypse is an upcoming American superhero film based on the X-Men characters that appear in Marvel Comics. It is intended to be the sequel to 2014's X-Men: Days of Future Past and the ninth installment in the X-Men film series. Directed byBryan Singer, with a screenplay by Simon Kinberg from a story conceived by Singer, Kinberg, Michael Dougherty and Dan Harris, the film features an ensemble cast starring James McAvoy, Michael Fassbender, Jennifer Lawrence, Oscar Isaac, Nicholas Hoult,Rose Byrne, Tye Sheridan, Sophie Turner, Olivia Munn and Lucas Till. In X-Men: Apocalypse, the first and most powerful mutant, Apocalypse, awakened after thousands of years and disillusioned with the world he finds, recruits a team of powerful mutants to destructively "cleanse" humanity and create a new world order. Raven, along with Professor X, must lead the X-Men to stop Apocalypse.

The film was announced by Singer in December 2013 with Kinberg, Dougherty, and Harris attached to develop the story. Casting began in October 2014 while principal photography commenced in April 2015 in Montreal, Canada, and ended in August of the same year. X-Men: Apocalypse is scheduled for release on May 27, 2016, in North America in 3D and 2D.[1]

Managing and Reducing Stress

Based on my research and seeking from my seniors and friends, I have found out some ways of managing and reducing stress for a university student like me. Let me share it with you all :-

Ways of reducing and managing stress

• A feeling of control and a healthy balance in your schedule is a necessary part of managing stress. Learning how to manage your responsibilities, accomplish your goals and still have time for rest and relaxation requires that you practice time management skills.
• Try setting a specific goal for yourself that will improve your mood and help you reduce stress. Start by filling out a goal-setting worksheet.
• Exercise regularly. Physical activity can help you burn off the energy generated by stress.
• Practice good sleep habits to ensure that you are well-rested. Sleep deprivation can cause many physical and mental problems and can increase stress.
• Try mindfulness meditation. Attend this workshop to learn a variety of ways to work more skillfully with the stress and anxiety related to college life.
• Limit (or eliminate) the use of stimulants like caffeine, which can elevate the stress response in your body.
• Pace yourself throughout the day, taking regular breaks from work or other structured activities. During breaks from class, studying, or work, spend time walking outdoors, listen to music or just sit quietly, to clear and calm your mind.
• Start a journal. Many people find journaling to be helpful for managing stress, understanding
  emotions, and making decisions and changes in their lives.
• Realize that we all have limits. Learn to work within your limits and set realistic expectations for yourself and others.
• Plan leisure activities to break up your schedule. 
• Find humor in your life. Laughter can be a great tension-reducer.
• Try setting a specific goal for yourself that will improve your mood and help you reduce stress. Start by filling out a goal-setting worksheet then help yourself stay on track.
  
  
  
  
  

My University Life

Being a university student, one has to face numerous stress from the day 1 till the last day of the course. I am taking Foundation in Agriculture Science at Universiti Putra Malaysia. The programme is for about approximately one year(May 2015-May 2016). At the beginning, I was indeed very happy and excited for starting a new life with new friends and new surroundings. Since it is my first time staying in a hostel, away from home(only about 20 mins drive actually hehehe) and family, I had trouble adapting myself in this type of envrionment. But eventually, after almost a month, I got very comfortable in my hostel, with the best roomates ever.

Moving on to the exams part, I was totally shocked to see the exam schedule in the timetable where we have exams almost every two weeks. This is the most disappointing thing for me as well as for my coursemates. Although we complain about this almost everyday because we have to prepare ourselves for exams almost daily as we barely have time to rest due to our pack schedule, WE SURVIVED FIVE TEST ALREADY! This obviously is something great hehehe. Well, we still have four more to go. Just can't wait for all the exams to be over.

Exams apart, talking about our outdoor activity, to cope up with the huge stress that we have got to face, we often keep ourselves happy and contented, by going out during weekend to shopping malls, parks, charity runs and etc. These activities are essential for us as this helps us release our stress and keep going forward with confidence and fully energetic. Below I have attached a few pictures of my coursemates and I when we went to a few places.

When we went too the Mines right after our Maths exam, Sem 1, Test 1 for lunch.

This was taken when my roomates, Goh Chai Yee and Alvina went out to IOI City Mall before the start of our sem 2.

This was taken with my classmates Goh Chai Yee and Fazli during our first Chemistry Lab Activity.

Healthy Food for Healthy Brain

Living busy and hectic lives at universities, students often neglect this responsibility to consume healthy food especially those that are essentially good for their brain to boost their memory power. Here are some food examples that should be taken by students for their betterment in their academics :-

Eating well is good for your mental as well as your physical health. The brain requires nutrients just like your heart, lungs or muscles do. But which foods are particularly important to keep our grey matter happy?

1. Opt for wholegrains

Like everything else in your body, the brain cannot work without energy. The ability to concentrate and focus comes from the adequate, steady supply of energy - in the form of glucose in our blood to the brain. Achieve this by choosing wholegrains with a low-GI, which release glucose slowly into the bloodstream, keeping you mentally alert throughout the day. Opt for 'brown' cereals, wheatbran, granary bread and brown pasta.

2. Eat oily fish

Essential fatty acids (EFAs) cannot be made by the body and must be obtained through diet. The most effective omega-3 fats occur naturally in oily fish as EPA and DHA. Good sources include linseed (flaxseed) oil, soya bean oil, pumpkin seeds, walnut oil and soya beans. They are good for healthy brain function, the heart, joints and general wellbeing. Oily fish contains EPA and DHA in a ready-made form, which enables the body to use it easily. The main sources of oily fish include salmon, trout, mackerel, herring, sardines, pilchards and kippers. Low DHA levels have been linked to a higher risk of developing Alzheimer's disease and memory loss.

3. Binge on blueberries

Evidence accumulated at Tufts University in the United States suggests that the consumption of blueberries may be effective in improving or delaying short term memory loss. Widely available, so there's no excuse.

4. Eat more tomatoes

There is good evidence to suggest that lycopene, a powerful antioxidant found in tomatoes, could help protect against the kind of free radical damage to cells which occurs in the development of dementia, particularly Alzheimer's.

5. Add vitality with vitamins

Certain B vitamins - B6, B12 and folic acid - are known to reduce levels of homocysteine in the blood. Elevated levels of homocysteine are associated with increased risk of stroke, cognitive impairment and Alzheimer's disease. A study of a group of elderly patients with mild cognitive impairment found that after two years of intervention with high doses of B6, B12 and folic acid there was significantly less brain shrinkage compared to a subset given placebo treatment.

6. Get a blackcurrant boost

Vitamin C has long been thought to have the power to increase mental agility. One of the best sources of this vital vitamin areblackcurrants.

7. Pick up pumpkin seeds

Just a handful of pumpkin seeds a day is all you need to get your recommended daily amount of zinc, vital for enhancing memory and thinking skills.

8. Bet on broccoli

A great source of vitamin K, which is known to enhance cognitive function and improve brainpower.

9. Sprinkle on sage

Sage has long had a reputation for improving memory and although most studies focus on sage as an essential oil, it could be worth adding fresh sage to your diet too.

10. Go nuts

A study published in the American Journal of Epidemiologysuggests that a good intake of vitamin E might help to prevent cognitive decline, particularly in the elderly. Nuts are a great source of vitamin E along with leafy green vegetables, asparagus, olives, seeds, eggs, brown rice and wholegrains.

Brainpower supplements

Although research linking diet and dementia is still in its infancy, there are a few important relationships between nutrients and brain health that are worth exploring. Having a nourishing, well rounded diet gives our brain the best chance of avoiding disease. If your diet is unbalanced for whatever reason, you may want to consider a multivitamin and mineral complex and an omega-3 fatty acid supplement to help make up a few of the essentials. If you are considering taking a supplement it is best to discuss this with a doctor or qualified healthcare professional.

1. Opt for wholegrains

Like everything else in your body, the brain cannot work without energy. The ability to concentrate and focus comes from the adequate, steady supply of energy - in the form of glucose in our blood to the brain. Achieve this by choosing wholegrains with a low-GI, which release glucose slowly into the bloodstream, keeping you mentally alert throughout the day. Opt for 'brown' cereals, wheatbran, granary bread and brown pasta.

2. Eat oily fish

Essential fatty acids (EFAs) cannot be made by the body and must be obtained through diet. The most effective omega-3 fats occur naturally in oily fish as EPA and DHA. Good sources include linseed (flaxseed) oil, soya bean oil, pumpkin seeds, walnut oil and soya beans. They are good for healthy brain function, the heart, joints and general wellbeing. Oily fish contains EPA and DHA in a ready-made form, which enables the body to use it easily. The main sources of oily fish include salmon, trout, mackerel, herring, sardines, pilchards and kippers. Low DHA levels have been linked to a higher risk of developing Alzheimer's disease and memory loss.

3. Binge on blueberries

Evidence accumulated at Tufts University in the United States suggests that the consumption of blueberries may be effective in improving or delaying short term memory loss. Widely available, so there's no excuse.

4. Eat more tomatoes

There is good evidence to suggest that lycopene, a powerful antioxidant found in tomatoes, could help protect against the kind of free radical damage to cells which occurs in the development of dementia, particularly Alzheimer's.

5. Add vitality with vitamins

Certain B vitamins - B6, B12 and folic acid - are known to reduce levels of homocysteine in the blood. Elevated levels of homocysteine are associated with increased risk of stroke, cognitive impairment and Alzheimer's disease. A study of a group of elderly patients with mild cognitive impairment found that after two years of intervention with high doses of B6, B12 and folic acid there was significantly less brain shrinkage compared to a subset given placebo treatment.

6. Get a blackcurrant boost

Vitamin C has long been thought to have the power to increase mental agility. One of the best sources of this vital vitamin areblackcurrants.

7. Pick up pumpkin seeds

Just a handful of pumpkin seeds a day is all you need to get your recommended daily amount of zinc, vital for enhancing memory and thinking skills.

8. Bet on broccoli

A great source of vitamin K, which is known to enhance cognitive function and improve brainpower.

9. Sprinkle on sage

Sage has long had a reputation for improving memory and although most studies focus on sage as an essential oil, it could be worth adding fresh sage to your diet too.

10. Go nuts

A study published in the American Journal of Epidemiologysuggests that a good intake of vitamin E might help to prevent cognitive decline, particularly in the elderly. Nuts are a great source of vitamin E along with leafy green vegetables, asparagus, olives, seeds, eggs, brown rice and wholegrains.

Exercise

It's important to find time to exercise, particularly during exams when all you seem to do is sit at your desk and work all day (and often into the night).

Why should students exercise?

Not only is exercise good for your overall health and fitness, but it also boosts your mental wellbeing.

Exercise will help keep you calm during exams. You’ll feel more energised and refreshed, and that will help you perform better in your studies.

Regular physical activity will also help to keep you at a healthy weight and lower your risk of major illnesses, such as heart disease and some cancers.

Keeping active doesn’t require a lot of time and effort. Doing 150 minutes (two-and-a-half hours) of moderate intensity physical activity, such as fast walking or cycling, every week will give you many health benefits.

If you’re not interested in sport, or school PE lessons have put you off exercise, now’s your chance to try a new activity, such as dance or martial arts. You could be pleasantly surprised and make new friends at the same time.

Getting started with exercise

First, you need to find out what’s available in your area.

Most universities and colleges provide students with sports facilities, including a pool and gym. There will usually be a sports centre on campus or nearby with a range of activities, from badminton and basketball to archery and aerobics. Some universities offer up to 100 different sports clubs, so there should be an activity to suit you.

A tight budget is no excuse to miss out as college sports facilities are generally heavily subsidised, and sometimes free. Ask at your student union for more information.

You could also ring your local council to find out what other sporting facilities are available locally.

Exercise the easy way

You don’t need to make a special trip to a sports centre to reach your weekly quota of exercise. There are easy ways to get some exercise into your daily routine:

Walk to your lectures instead of getting the bus.

Take the stairs rather than the lift.

If you have a bike, ride it to classes or go for a bike ride with friends.

Rent or buy an exercise DVD. Share the cost (and fun) with your housemates.

If you’re going out in the evening, dance. It’s a great way to meet new friends as well as keep in shape. Watch the video on street dancing on this page for more details.

Go for a jog with friends before going to college, or between classes.

At lunchtime or weekends, kick a football around with your friends in the park, or have a game of volleyball.

Exercise tips for exam times

During exams you may feel unable to take much time out from studying. Instead of giving up on exercise altogether, try taking small, regular breaks to refresh yourself and clear your mind. A 15-minute brisk walk to the library or around campus is a good way of getting some exercise.

You could also try to exercise first thing in the morning. You may find it wakes you up and gives you energy for the day. Try swimming, a gentle jog or doing some stretching exercises.

Think about what times of day you work best. Some people find revising and completing coursework easier in the morning, while others are more productive in the afternoon or evening. Plan your day and fit some exercise around your study plan.

Colour Run

Saturday, 5th December 2015 marks the day of the most exciting event, Colour Run where my friends, Goh ChaI Yee, Alvina and I participated. It was the best run that I've ever attended. We had the best time of our lives. Since it was a day exactly after our test 2 of semester 2, it was a great excitement for us to join this run and release our stress.

This run followed the tradition of Punjabis celebrating the Holi Festival where we were allowed to splash colour powder on each other. I've attached together some pictures of the Holi Festival celebrated by Punjabis below.

It was totally a fun experience to join this run with my friends and classmates of all races including Malays, Chinese, Indians, Bidayuh and etc. Although I've attended a the holi festival celebrated at Laksmi Narayanar Temple every year with my family and cousins, this was indeed a new, great experience splashing colour while running at my friends and some strangers as well. All in all, it was superb decision to join this run and totally no regrets at all!

Yoga is for Everyone

Being a yoga freak, I would like to share with you all some of the benefits of yoga. Hope everyone now get to know the various advantages of yoga and start practising it today!

Yoga is for everyone

Most yoga studios and local gyms offer yoga classes that are open to all generations and fitness levels. It’s exciting to enter a room full of young teens, athletes, middle-aged moms, older gentlemen and even fitness buffs and body builders. Everyone can feel accepted and included and, unlike other sports or classes that focus on niche clients, yoga tends to have open arms. Whether you like to say "Om" or you can’t stand the word “yogi;” whether you are 92, 53, or even 12, yoga can help you.

Yoga encourages overall health and wellness

Yoga is not just about working out, it’s about a healthy lifestyle. The practice of yoga allows students to be still in a world consumed with chaos. Peace and tranquility achieved through focused training appeals to everyone.

Yoga’s deep breathing and meditation practices help foster an inner shift from to-do lists, kids and spouse’s needs, financial concerns and relational struggles to something a little bit bigger than the issues you face. Yoga helps relieve stressand unclutter the mind, and helps you get more focused.

Yoga has many faces

One of the benefis of yoga is that you can choose a yoga style that is tailored to your lifestyle, such as hot yoga, power yoga, relaxation yoga, prenatal yoga, etc. Whether you prefer you're at home, in a private session, watching a DVD or at a studio or gym, there are a huge variety of options available to suit your goals and needs.

If you are a yoga beginner, Hatha yoga, which focuses on basic postures at a comfortable pace, would be great for you. If you want to increase strength through using more of your own body’s resistance, power yoga may be right for you. There is a great online yoga program at Gaiam Yoga Studio that focuses on Hatha yoga.

If you are ready for a deeper practice, Advanced Yoga, or Bikram, also called “hot yoga,” may be just what you are looking for. In Bikram yoga, the room temperature is set to around 100 degrees Fahrenheit, resulting in greaterelimination of toxins from the body through the increased production of sweat. No matter your fitness level, fat percentage, or health history, yoga has a place for you.

Strength training and flexibility

Yoga’s focus on strength training and flexibility is an incredible benefit to your body. The postures are meant to strengthen your body from the inside-out, so you don’t just look good, you feel good too. Each of the yoga poses is built to reinforce the muscles around the spine, the very center of your body, which is the core from which everything else operates. When the core is working properly, posture is improved, thus alleviating back, shoulder and neck pain.

The digestive system gets back on track when the stretching in yoga is coupled with a healthy, organic diet, which can relieve constipation, irritable bowl syndrome (IBS) and acid reflux. Another one of the benefits of yoga is that stretching and holding of postures also causes muscles to lengthen, which gives the body a longer, leaner look.

How does power yoga build muscle?

A more advanced form of yoga can amplify these effects. Adapted from the basic Ashtanga yoga, power yoga requires increased amounts of energy, focus and strength. Although power yoga is an evolvement of the basics, it certainly is not a basic course.

But how does it help build muscle? Deeper, more focused participation is required, because most poses are held for five full breaths versus the usual one to three breaths. Muscles are challenged as the mind and body have to work together simultaneously to hold a position or continue a succession without giving up. Breathing, posing, moving and increasing flexibility happen all together at one time, which solicits a new level of discipline in your mind and body.

Power yoga and the core

Isometric exercises are one of the best ways to build core strength. Isometric, stemming from the words “same” and “length,” simply translates to holding one position without moving. Power yoga uses isometric exercises along with other postures that are designed to make the core and back stronger. Flexibility and balance stem from your core, so it is very important to train this area of the body. In turn, you can increase the strangth and health of your entire body. Generally a higher-temperature room is used in this practice to help keep the muscles warm and release additional toxins from the body.

Power yoga’s effect on the total body

Here's a list of some of the most beneficial aspects of power yoga:

·         It increases endurance, strength and flexibility.

·         Mental endurance and physical stamina are tested through holding postures for extended breaths.

·         Arm and shoulder strength is multiplied as you use your own body weight for resistance.

·         Lats and other back muscles begin to support the spine better than before.

·         Abdominals and obliques are refined and sharpened through building core muscles.

·         Poor and average posture begins to correct itself over time.

·         Hip flexors are stretched and rebuilt.

·         Glutes, quads, hamstrings, and calves are tightened and lengthened where they need to be.

8 Dimensions of Wellness

Eight Dimensions of Wellness

There are eight dimensions of wellness: occupational, emotional, spiritual, environmental, financial, physical, social, and intellectual. Each dimension of wellness is interrelated with another. Each dimension is equally vital in the pursuit of optimum health. One can reach an optimal level of wellness by understanding how to maintain and optimize each of the dimensions of wellness.

Emotional Wellness

Emotional wellness relates to understanding your feelings and coping effectively with stress. It is important to pay attention to self-care, relaxation, stress reduction and the development of inner resources so you can learn and grow from experiences.

Environmental Wellness

Environmental wellness encourages you to respect the delicate balance between the environment and yourself. Respect for other living things in our environment is just as necessary as respect for the physical environment itself. 

Intellectual Wellness

Intellectual wellness involves having an open mind when you encounter new ideas and continuing to expand your knowledge. It encourages active participation in scholastic, cultural and community activities. 

Financial Wellness

Financial Wellness involves the process of learning how to successfully manage financial expenses. Money plays a critical role in our lives and not having enough of it impacts health as well as academic performance. Financial stress is repeatedly found to be a common source of stress, anxiety and fear for college students. 

Occupational Wellness

Occupational wellness is about enjoying your occupational endeavors and appreciating your contributions. This dimension of wellness encourages personal satisfaction and enrichment in one’s life through work. 

Physical Wellness

Physical wellness relates to maintaining a healthy body and seeking care when needed. Physical health is attained through exercise, eating well, getting enough sleep and paying attention to the signs of illness and getting help when needed. 

Social Wellness

Social wellness helps you preform social roles effectively and comfortably, and create a support network. This dimension of wellness allows you to not only develop encouraging relationships with peers, but also intimate relationships with romantic partners.

Spiritual Wellness

Spiritual wellness allows you to develop a set of values that help you seek meaning and purpose. Spirituality can be represented in many ways, for example, through relaxation or religion. But being spiritually well means knowing which resources to use to cope with issues that come up in everyday life