Monthly Archives: March 2012

A Buffet Spread

By Deline Tan

Did you recently celebrated a party with a wide buffet spread for your guests and there were just so much food left over? Did you eat to your heart’s content and even wanted more? Think of your last buffet that you had; what was your attitude and response in the way that you eat. Was your skirt too tight after a hefty meal or that was not a problem at all?

Food glorious food! We are into so much eating that we almost fail to watch our diet and the way we eat. The worst feeling comes when we gouge so much food that the fullness is intolerable. You must have felt that way each time when you over-eat. Over-eating is bad for the health and it does affect the stomach, as it may lead to gastric pain as over-fullness will stretch the pain if you have a gastric problem.

How then would you eat a buffet spread, enjoy it, and not experience the fullness and the bigness of the stomach? Taste your food. Yes, taste your food by eating slowly; enjoy the wide variety of food by nibbling in small size each different type of varieties of food. How do you avoid over-eating? Take your longest time to eat, chew your food well and be determined to enjoy the food rather then eating out of gluttony. Yes, enjoying your food will prevent over-eating, as you are not just eating to whatever kinds of food that you can find, but rather you are eating the food to enjoy it.

Enjoying your food is one way to prevent over-eating. After you are full, you want to stop eating as you have enjoyed the whole process of eating and you are now satisfied. Over-eating occurs when you eat what you like without enjoying the food. In another word, you are eating as much as you can and there is no control as to how you eat. You eat because the food is available and not because you enjoy it. Such eating will cause over-eating and you will find that you will have a big pot-belly.

To avoid big ugly stomach, always eat to enjoy your food and control yourself to eat the right amount and stop eating whenever you feel full. Enjoying your food should be the attitude rather than eat to be full. The next time when you are at a wide buffet spread, resist the temptation to eat everything that you see, but rather choose what you like and what you will enjoy eating. In this way you will really enjoy the wide varieties of food and at the same time not over-eat.

However to what is said, all of us are guilty of over-eating, as we do not know how to enjoy the food that we eat. To be able to enjoy food, love what you eat and not eat what you see. There is a difference between eating what you love and eating what you see. What you see is everything that you will eat, irregardless whether you are already full or not. Eat what you love will allow you to chew your food, enjoy it, and eat the amount that you can handle.

Try the method of eating what you enjoy and you will find that you are eating less and have a healthy way of eating. Do not eat everything that you see as that will end up in uncontrolled eating. It’s good to have a flat tummy rather than a big one, and it all boils down to how you have been eating your food. Healthy eating is good for us as it enhances a positive character and a right attitude as to how we handle ourselves.

Chew your food… enjoy your food… eat the right amount… and it will lead to a healthier and a more beautiful you.

Nuts – The Real Treat

By Deline Tan

Nuts – is a healthy fiberous diet that contains the good unsaturated fats like poly and monounsaturated fats. It is healthy fats that our body needs to provide the necessary nutrients. A healthy way to snack would be a packet of almond or cashew nuts, which is a great way to satisfy cravings.

Peanuts, almonds, hazelnuts, pistachios, walnuts, pecans, cashew, macadamia nuts, and Brazil nuts are all very healthy nuts that help reduce heart disease, lower cholesterol and maintain the HDL (good cholesterol) levels. They contain no cholesterol and have several Vitamin B, Vitamin E, magnesium, copper and antioxidant. These vitamins and minerals are a good source that is essential for a balanced diet.

One of the necessary nutrients in nuts is folate, which plays a vital role in producing DNA and RNA, which functions as an important role in building up the body cells, and work in conjunction with Vitamin B12 to form haemoglobin (which carries oxygen) in red blood cells. Peanuts and sunflower kernels are a good source of folate, supplying at least 10% of the recommended daily intake per one ounce serving.

Pistachio is a great source of Vitamin B6 which helps the body form protein compound to make red blood cells, and antibodies to help maintain a healthy immune system. Other important minerals are riboflavin, thiamine and niacin, which help the body utilize sugars and fats to release energy from foods. Almond is a good source of riboflavin, and Brazil nuts, macadamias, and pistachios provide thiamine, and peanuts and sunflower seeds produce niacin.

Another important nutrient found in nuts is Vitamin E, which is an antioxidant that helps protect cells and tissues by neutralizing free radicals. Almond, Brazil nuts and cashews are an excellent source of magnesium. Cashews and pistachios are the source of copper, which is essential in making haemoglobin in red blood cells.

Nuts are also an important source of plant protein and are rich in energy, packed with antioxidant, vitamins, minerals and omega-3 fatty acids. Nuts is a source of monounsaturated fatty acids such as oleic and palmitoleic acids which help to lower LDL or “bad” cholesterol, and increase HDL or “good” cholesterol. For Mediterranean diet which is rich in monounsaturated fatty acids, it helps to prevent coronary artery disease.

Nuts can fight against diseases like cancer, heart disease, degenerative nerve disease, Alzheimer and viral/fungal infections through the compounds like poly-phenolic and flavonoid antioxidants. Resveratrol in peanuts is known to reduce stroke risk.

With all these benefits, there is no doubt that nuts can be a real treat to our casual snacks, and you can also use them for cooking, like adding cashew nuts or almonds into rice when  cooking pineapple or gee rice. There are so many creative ways to eat nuts if you were to think of your recipe in terms of the real treat.

Try adding the different nuts into your cooking and you will have a balance diet of good saturated fats together with your food of carbohydrates and proteins. There are many creative ways to cook a meal with the delicious nuts, as you can plan to add cashew nuts together with the vegetables, or cook a good peanut soup with red dates and other recipes to make a good dish.

Whatever your plans are for a meal cooked with the varieties of nuts, know that you can never get tired with it as it serves as a good crushy snack delight with good healthy means for the body. Let these nuts made you nutty and you will always go about with a packet of nuts for your leisure snack.

The Beauty of Sleep

 By Deline Tan

Sleep – the beauty of life is a gift to mankind. After a hard day’s work, we rest and go into slumberland. It is one way to repair the body after a strenuous day of hard work. Our body needs recovery from the exertion of the day, as the cells replenished itself during sleep.

However, some people are robbed of this special rest. Insomnia, the robber of sleep, destructs one from enjoying the beauty of sleep. Stress and anxiety can be the reasons why insomnia occurs. It is a complicated situation to understand, as the brain stays active and the mind is denied of rest.

Those who suffer from depression usually experience insomnia, as the mind is restless and anxious. Medication might help, but the best cure is to be free from fear and anxiety. The problem we face sometimes overwhelmed us and we may react and does not know how to recreate positive thoughts. Rest and recreation are the best form of de-stressor. It has been found that exercises calm the mind and body and produces chemicals in the body that balances the system.

There are three types of insomnia that we can identify with. They are:

1)     Transient Insomnia – which lasts for less than a week and can be caused by different sleep environment, or the different timing of sleep, as well as cause by severe depression and stress.

2)     Acute Insomnia – the inability to sleep for about less than a month.

3)     Chronic Insomnia – which lasts approximately about a month and can be due to muscular fatigue, hallucinations, and mental fatigue.

Let’s look at the pattern of insomnia, its causes and effects:

1)     The causes may be due to mental disorder, which makes the person having difficulty sleeping in the beginning of the night.

2)     Awaking in the middle of the night and have difficulty falling asleep after that. It is referred to as nocturnal awakenings.

3)     Waking in the early wee morning hours followed by clinical depression.

Statistics on insomnia shows that it affects more women than men. Stress is the main trigger that affects short-term problem known as acute insomnia, and if the problem is not addressed, it will lead to chronic insomnia.

Due to busyness of life, people don’t exercise, and excessive accumulated work-loads also do trigger stress-inducing chemicals in the brain that causes insomnia. Bad relationship is also one factor that causes stress and produces harmful effects on the body. Usually a crisis aggregates tension and stress that develops into insomnia.

How does one get rid of insomnia? You must have heard that people count sheep when they can’t sleep. The real solution is to change your lifestyle and lead a healthy way of life. Most conflicts that we face in our lives are caused by our own selfishness and sinful lifestyle. We fight and gossip, and we have strings of enemies. We strife at work and we want to be the best above everyone else. We fight to stay at the top and we have no regards for our fellow men. In another word, we are our own worst enemy.

A lifestyle change is what we need. We feel good when we do a kind deed, or, when we’re politely served by the waiters/waitresses, that made our day? A kind word is soothing to the ear and brings health and healing to the body. A good deed done blesses us with good relationship with people and as we love and accept people, know that we can safely fall soundly asleep. What the mind needs is rest (free from strife) and as we constantly live a healthy way, we’ll not have insomnia.

Think healthy lifestyle. Avoid quarrels and seek to be a peace-maker. Enjoy the bliss of life by doing good and sleep will follow you. You reap what you sow. If you intend to have lots of friends and able to sleep soundly, then keep your mind sound by doing what is good and right.

Your body listens to you. Your mind responses to your environment. Sleep follows you if you remain a good friend to your neighbour. You don’t have to count sheep, you only sleep, if your mind is aware of a good deed that you did during the day. Stay free from stress and rest will follow you.

Let’s look at how we can help ourselves through the available help for insomnia. One of the ways is through Cognitive Behaviour Therapy. In the therapy, the patients are taught improved sleep habits, like regular hours to go to bed and to sleep early. Attention to sleep hygiene is an important first line treatment strategy. Massage therapy would be very beneficial for sufferers of insomnia too.

Another way is through medication, which stood at about 95% of treatment for insomnia. It may not be the best way for cure as the drug can cause physical dependence which manifests in withdrawal symptoms if the drug is not carefully tapered down. Other side effects include day time fatigue and cognitive impairments.

Whatever way you seek treatment, know that prevention is better than cure. Live a healthy life style with no worries and you will beat the blues as you strive to be the confident you. Beat insomnia, beat life and you will be free from insomnia.

Fruits – Radiance and Vitality

By Deline Tan

 Do you love fruits? Everyone does and I do. What are the fruits that you go for? For me they are orange, pineapple, strawberry, papaya, prune, kiwi, water-melon and many more. Orange tastes very good and it has high content of Vitamin C. I take an orange a day and it has become a habit. I enjoy the taste and it helps me in my digestion too. Take everyday and you will not need to go to the doctor.

Everyone knows the value of fruits, as taken constantly, it will smoothen complexion. It aids constipation and indigestion, and it is one of the most fruitful foods for our diet. It has beta-carotene in all fruits and has high antioxidant content that prevents disease. The best food we can find is fruits as it wards off cancer cells, lowers cholesterol, beautifies the skin, and aids digestion.

As fruits are not stored in the body, it has to be consumed on a regular basis. Plenty of fruits refreshed the body and give the body a radiant look. Fruits have to be consumed in an empty stomach as it is quickly absorbed in the stomach walls. If mix with food, it blocks the fruits from being absorbed directly, thus causing the meal to ferment in the intestines and may cause cancer in the long run.

Lemon is known to be the cancer eraser, as it kills cancer cells and eradicates free radicals. Taking lots of fruits are known to cure cancer as about 80% of cancer patients recovered purely through fruit consumption. It is therefore wise to eat fruits everyday as it adds fibre and aids toileting.

Eat fruits to your heart content. It gives you a clean bill of health and contains Vitamin C which is an important vitamin to keep sicknesses away. High consumption of oranges and other fruits prevent common cold as well as enhance the total health as the liver is cleansed, refreshed, and it invigorates the digestive system.

There can be a variety ways of eating fruits. It’s best to consume the whole fruit than taking the juice as it helps the digestion better and is a better way of eating. You can serve the different cut fruits on a plate and everyone can taste its goodness, or you can cut them into small pieces, put it in a tupper ware, cool it in the refrigerator, and eat anytime you want. It’s best to eat it all the time as plenty of fruits invigorate the body with the necessary fibre for the body.

Many fruits prevent diseases and combat cancers. Some of the fruits are apricots, blueberries, cherries, figs, grapefruits, grapes, lemons, limes, mangoes, oranges, peaches and strawberries. These are all very delicious fruits and each fruit has its unique way of preventing diseases. Apricot controls blood pressure; blueberry protects the heart; cherry ends insomnia; figs helps stops strokes; grapefruit promotes weight loss; grapes saves the eye-sight; lemon stops scurvy; lime smoothes skin; mango boosts memory; orange supports the immune system; peach helps hemorrhoid and strawberry calms stress.

It’s best to consume all the different types of fruits everyday, as varieties will help each fruit enhance its antioxidant power and aid in its capacity to prevent disease and boost the immune system. The body needs replenishment of fruits everyday. All fruits smooth skin and have good vitamins and minerals to boost the functions of the body.

Try taking fruits before breakfast, lunch and dinner and you will see your digestive system improves drastically, that will aid constipation and promote good colon system. There can never be too much fruits as the opposite will truly promote good health system in your body. You will be rejuvenated and radiant, full of energy and vitality. Eat fruits everyday and much fruits daily – it promotes good health.

Bread – The Staple Diet

By Deline Tan

Bread – the staple diet for many, is one of the most consumed products in any household. I love it, and so do many. You can eat it with many different fillings, and the healthy way to your breakfast is bread with peanut butter or cheese. Peanut is a good source of monounsaturated fats and its perfect to go with the bread.

Bread started way back in 2000 years ago when Jesus broke bread during the Passover, and also fed the 5000 and 4000 crowd with the barley loaves. In Europe and the Middle Eastern countries, it has been umpteen years that bread has been a staple diet, in which it is included in almost every meal. To some westerners, this is still practiced today.

Breads are made from rye, whole-wheat germ mix with white flour, with yeast added to give it the fluffy-look. Whole-meal breads are high in fibre compared to white bread, and aids digestions. There are other varieties of breads made from fruit-nuts, raisins, whole-nuts, and bran. It is exciting to see the wide range of the many different types of breads selling at bread stalls.

Under the pyramid chart of healthy food, bread is one of the recommended diets for good healthy living. Wheat is good for us and is one of the good carbohydrates group. Athletes consume high amount of breads as it gives them energy and strength.

In every home, bread is the one diet that families cannot go without. Almost everyone eats it and the soft textures smoothens the mouth and it is one of the diets that people will not get tired of. Sandwiches, invented by John Montagu a couple hundreds of years ago, remains as one of the most popular breads stuff with tuna, cheese or eggs.

Nowadays there are so many creative ways to bake breads. There are so many bread-stalls island wide, and people are flocking to the stalls because they can never have enough of it. The queues are long and people wouldn’t mind it as everyone wants to savour the many different varieties of breads that come in many different styles and fillings.

Self-baked breads can be an exciting and interesting hobby, where you dough the wheat bran flour and bake it in the hot oven, eagerly tasting it even while it is still hot. It is important to add yeasts so that the buns will not be flat. There are so many recipes books that you can easily pick one and start following the instructions and begin to bake all the many different types of home-made bread, as much as you want.

It is good to experiment it in the first few attempts, and once you are more confident, you can bake it for the whole family. As I said, we cannot go without bread, and as you pick up the skills to bake, you can fully enjoy your own crisp crumb breads that smell fresh right from the oven.

Alison, my friend, will testify that she is the great bread lover, and loves it very much. She views making sandwiches as one of the versatile ways to suit any occasion. With hams and bacons, added with salads that give it the perfect taste.

Alison adds, “I just love the soft texture and the fine taste of the crusted bread as I never get tired of it. In every culture in the world, they eat some form of breads as a staple food.”

Sharing the same view with Alison is Poh Khuan, my cousin, who too, loves bread quite a lot, especially the freshly-baked ones. She finds it convenient to eat it everyday, as a loaf can last for a few days. Or, she would keep it in the fridge, and then would heat it in the oven once she takes it out.

She adds with enthusiasm, “It tastes great when the bread is hot and so soft, just like the freshly-baked ones.” She continues, “There are different types of bread with varieties of vitamins and calcium, which is not only healthy and nutritious but fibrous too. It aids digestions and prevents constipation.”

Indeed bread is one staple that people just simply love it. It is healthy and nutritious and every morning people just find bread at the table, and it is enough to keep them going for the day. I never get tired of it, and with the varieties of baked bread, I just never run out of taste for it.

The Importance of Exercise

By Deline Tan

Exercise is a good way to keep fit. However, the problem is, we don’t exercise at all because of our busy schedules. We are so busy fighting for our career, or we may have a family to look after, that exercise seems to be the last thing that is on our mind. If we don’t exercise, we will keep alot of flab in our body.

One of the ways to keep fit is to consume good nutritional food with good balance diet of the three components – carbohydrates, fats and proteins, not forgetting minerals and vitamins too. Carbohydrates give us the energy as fuel for the body, and fats and proteins give us that extra boost in keeping our body healthy. With proper diet then we can have the energy and strength to exercise.

What are some of the sports that we can participate in?

  1) Walking 2) Jogging 3) Swimming 4) Cycling 5) Racquet games 6) Aerobics

Each sport has its own benefit and it’s up to us to enjoy it. Walking is a very good exercise as we allow the blood circulation in the leg to stimulate the heart to pump enough oxygen to the leg. A good walk can consist of about 30 minutes daily brisk walking. I find that one fun way for me to walk is to invite my friends to walk with me at the East Coast beach. In this way I’m not only exercising but I also build up relationship with my friends. You will be surprised that there is so much to talk about when you are with your friends. It is also one way to get to know your friends better.

Jogging is one good way where we strengthened our cardiovascular heart muscles and at the same time increase our stamina. If we sweat it out with an average time of about 20 minutes, that could be sufficient to build up the aerobic breathing. The key is, we need to do it regularly so that we can benefit from it.

Swimming activates our body muscles and it is very good for the joints if you suffer from arthritis. Cycling is another good exercise where you strengthened the thigh muscles and also increase cardiovascular breathing. It can be a fun thing if you have a group of friends that you can enjoy cycling with. You can admire the wild flowers along the road as the breeze gently flows you by.

If you love tennis, you can not only enjoy the strokes but it keeps you running hard which causes you to perspire and get rid of the toxin in the body. Racquet games like squash and badminton require running and that is very good for the heart and leg muscles.

Aerobic is one of the most active sports as it keeps you perspiring for the next hour or two and causes you to burn fats and lose weight too. A healthy body requires exercise and it’s best done three times a week with a duration of about 20 minutes long, as you find your heart pumping, the muscles tightened and you are perspiring.

Try climbing the steps if you are gain to accelerate aerobic breathing. Those who are in mundane job should strive to exercise regularly as it prevents your waistline from expanding through a sedentary life-style.

Sports can be a fun thing. If you swim or play tennis with your family and make it an enjoyable event for the weekend, it becomes double bonus, both exercising as well as building up good relationship with your own family members. If you’re too busy, aim to exercise at least once a week, like walking or jogging, and you’ll find yourself fitter and more energetic.

Exercise will also de-stress the body and the mind, and act as a healing agent for many ailments, like high blood cholesterol, high blood pressure, and there are known cases where cancer patients keep strict uncooked vegetable diet with very little salt and sauce and regularly run marathons, they are healed of their cancer.

So exercise is a destressor and if you find time to exercise regularly, you’ll find that you’ll live longer and enjoy good divine health. In the long run, it keeps your body fit and even during your old age, you can continue to walk that mile or stretch your body daily with light exercises.

Keep fit and smile, with that extra mile that you push yourself, with good regular workout that you’ll be glad that you did.

Which Temperament Are You In?

By Deline Tan

 Have you ever wonder about your character and temperament, what is it like? Are you the soft-spoken kind, or are you the loud and clamouring kind? It’s interesting to watch people’s character, how they react to a situation with the four different temperaments.

There is the choleric, the loud and extroverted kind; phlegmatic, the unmotivated and reserved; and melancholic, self-inflicting, very analytical and perfectionist; and finally the Sanguine who seems to never run out of friends. To find out which temperament you are, read on.

The choleric is one who is very hot-tempered and strong person. He is ambitious and a visionary, disciplined, and very bold in character. He is easily irritated and will not take no for an answer. He has the drive to push forward with whatever proposals, and he makes sure that he gets what he wants. He is a born-leader and is very efficient in his work. He works very hard and it is next to living for him for he is a workaholic.

He can be cruel at times and has no tolerance for people who are weak and slow. He is quick and wants everything fast. He is also result-oriented and success is very important to him. He will work hard at the expanse of sacrificing his family time. The children hardly finds dad at home as he is always running about, with projects and charities, keeping him very busy. He is always striving and aimed for the moon and is very success-oriented.

You may want to keep off a choleric when he is angry, as he can blow his top and drive you out of the window. He is domineering, cold, and can be very sarcastic. You can never win an argument with him as he is quick and swift with his words. He is always fighting, making sure that he is always at the top. However, he can be very reliable at carrying out his purposes.

A phlegmatic is the direct opposite from the choleric. He is slow, friendly, very easy-going and reserved. He is the easiest character to get along because he is always helpful, cheerful, and never strives nor is ambitious. Life is easy and happy as he is unmotivated and leads a colourless life. A decent meal is all he needs and he faces no challenges in life.

Being introverted by nature, he is calm, quiet and can be a very good friend. His almost whatever will be will be attitude makes him a pessimist. There is no urgency in everything he does, and he avoids leadership role. He proves to be very reliable if push to the limit and always does his best in the most faithful way.

A quiet and reticent phlegmatic though unmotivated, appreciates the fine arts in life and loves every thing beautiful. He makes a good teacher as a slow and unexciting individual. You can count on him when you need help as he can be very helpful and caring. Life though unexciting, yet he can be a good volunteer, helping others and doing good deeds.

He is never in a hurry and when problems arise, he is always cool though timid. He can be boring, yet pleasant to be with. However, he can be so unmotivated and a procrastinator that he seems indecisive, fearful and a worrier. Selfishness and stinginess are also part of his character and he can be very self-protective too.

Now we come to the melancholic. Like the phlegmatic, he is reserved, quiet and introverted. He is a worrier and is very meticulous. He counts and weighs things carefully and hardly takes any risk in life. He is very intelligent, sensitive and calculative. He has such a high tolerance for affliction that he can be self-inflicting. Being a perfectionist by nature, he has very high IQs.

Apart from being on the high end, he can be isolated and lonely, with the tendency to feel depressed. However, he is a thinker and very precise. He has the norms for figures and is very good at mathematics. The world’s scientists, educators, theoreticians, philosophers, inventors, and other prominent positions in society are usually held by melancholics.

Beyond the mark of a quiet, timid and anti-social personality is an analytical, aesthetic, and self-sacrificing perfectionist. He is industrious, self-disciplined, and hardworking. He can be very sensitive and emotional by nature, and is naturally gloomy, pessimistic, with a ‘suffering’ temperament. Being an emotional sufferer, he has deep reflective thoughts, to the point of being introspective.

Apart from the passive outlook as a melancholic, he is faithful and makes a good friend. However, he can be revengeful and touchy, critical and negative, to a point where he can be judgmental. Although you may think that he is a pessimist, however, he is very dependable. His perfectionist and conscientious character does not allow him to let others down when he knows people are counting on him.

Although he dislikes socializing, however, he does have a knack to want to be loved and accepted by others although he finds difficulty in expressing himself. Perhaps his reticent behaviour sees him making less friends but he can be suspicious when others shower him with attention.

Let’s study the last temperament, which is the most open and easy person to talk to. Outspoken, bold and loud, the sanguine is very people oriented and friendly. For a talkative sanguine, communication is the most important aspect in his life. He can go all day rattling and not feel the least lethargic. He has such a high energy in life, that he is always bubbly, buoyant and lively.

It seems that sanguine does not have problems in life, as he is always quick to patch up any bad relationship. He is always the friendliest, and will always go all the way out to help and please others.

You can never be bored when you are with a sanguine. He will keep you entertain for as long as you have the energy to communicate and relate to him. He is outgoing, responsive, warm, friendly, and if you have any problem, he can be the best to go to although you may not find that he has the solution.

He is undisciplined, emotional, and unstable. He may not solve your problem but will cheer you up if you’re bogged down with problems. He can be most slogful and unproductive, as he lacks enthusiasm for his studies. He rather passes by a problem than cracking his head to solve it. He too, like the phlegmatic, is a procrastinator and always fails to plan or decide determinedly what he wants done. He does not plan and is always prepared to fail a project.

Ill-disciplined could be his problem and he usually does not have a goal in life. He may drift from one job to another without seriously thinking about his future. He looks for fun but does not want to be accountable to anyone. He never plans his day and accepts whatever that comes along.

He will drive you nuts if you go to his house, clothes lying on the floor, music at its highest volume, socks lying everywhere, and the place may be dirty, but he knows how to move things around and yet feel very comfortable with himself.

Yes, a sparkly sanguine may be what everybody loves, and above all, he may be the most generous to give a treat and is always optimistic and positive and warm. People love to be with sparkly sanguine who not only cheers you up, but also brings joy when you need it most? He can be your life-saver for your dreary moment, and he may be the best person to be with when all is dry, down and out. Undoubtedly sanguine can be the most adorable and lovable person in the whole world.

Our temperament never changes throughout our entire life unless the person makes a conscientious effort to change their negative life-style. Work on your strength and recognise your weaknesses and make plans to improve yourself.

Whichever temperament you belong, let it work for you for the better and not for the worse. Accept yourself and others will respect you.