You Are Not Sorry by Taylor Swift

All this time I was wasting, 

Hoping you would come around

I've been givin' out chances every time

And all you do is let me down

And it's taken me this long baby

But I figured you out

And you think it would be fine again

But not this time around

You don't have to call anymore

I won't pick up the phone

This is the last straw

Don't wanna hurt anymore

And you can tell me that you're sorry

But I don't believe you baby, 

Like I did before

You're not sorry.

Oh no, no, no.

Looking so innocent, 

I might believe you if I didn't know

Could've loved you all my life

If you hadn't left me waitin' in the cold

And you got to share your secrets

And I'm tired of being last to know

And now you're asking me to listen

Cause it's worked each time before

But you don't have to call anymore

I won't pick up the phone

This is the last straw

Don't wanna hurt anymore

And you can tell me that you're sorry

But I don't believe you baby, 

Like I did before

You're not sorry.

No, no, Oh.

You're not sorry.

No, no, Oh.

You had me crawling for you honey

And it never would have gone away, no

You used to shine so bright, 

But I watched all of it fade

So you don't have to call anymore

I won't pick up the phone

This is the last straw

There's nothing left to beg for

And you can tell me that you're sorry

But I don't believe you baby, 

Like I did before

You're not sorry.

No, no, Oh.

You're not sorry.

No, no. Oh.

P/S: I like Taylor Swift this singer. She is adorable and daring and her voice is just so sweet. I really like this song. This is one of the songs included in her latest album - Fearless

An Incredible Basketball Match

It was a drizzle early in this morning when I was awakened abruptly by a sudden of "panic" ran through my body..... peeeee..... =P I supposed the light rain wouldn't last long so I made up my mind to take a bus to school. It was when fresh air amidst the morning atmosphere. Everything seemed to be nice and novelty to me today. How freak.....

There was going to be a basketball match today and I didn't hope much to go and witness the game by myself first. Though, I would still support our school's team deep inside my heart. All the best for them! School is monotonous and strangely quiet started from the morning. It was all because many of the students especially from the weak classes had played truancy and they were bold in their behavior. They were fearless of anyone in the school anymore, even our OLD PRINCIPAL. He has been put into a blatant insult two days ago and he was pitifully denigrated by a bad student. The only thing I contempt for is the principal's manner. He didn't even try to fix the problem but hiding himself in Mr. Lee's office room. How timid he is ! I really hate his guts! Not only me but everyone in the school!

Cloud is unpredictable, and surprisingly my demeanor was indeed out of the ordinary way. I played truancy today after being persuaded by Li Yoong. She asked me to go along with her to the basketball court and watch the basketball court together. And then without hesitating any longer, I decided to accompany her. Anyway, it would be cool to play truancy for the first time during class and especially under the principal's or Mr Gan's  surveillance in school. One would get trouble whenever he/she is being caught by one of them. I never thought that I had such courage and boldness. 

Doubtlessly the court is crowded with students, teachers and players from different schools and people started growing more when the game started. When everything almost came to a start, the fearful principal turned up in an blinking of an eye. Immediately, Li Yoong and me and even Kah Wei went for a hide due to nature instinct. Luckily, that old man wasn't come to catch people and he remained calm. All in all, the atmosphere was highly intense with the spectators' shouting and screaming. Even I was already immersed in the ambience of tense. The game was incredibly exciting and amazing. I was riveted to the spot kept shouting and clapping hands to support our school's team when it was their turn.

The most excited and intense moment overwhelmed the atmosphere when there appeared to be a fierce war between our school's team and the opponent's team from Pei Yuan school. During the game, the coach from the opponent's team had been acted rudely and disrespectful to the competition. His demeanor was too over and extreme, even my friend and me couldn't stand him a second and wanna throw whatever hard thing to him to make him fall into comma so that he couldn't speak a word. Just keep his mouth shut and watch the game! Don't even interfere in the game! His defiant demeanor will cost a great loss of confidence in his players didn't he knew! He had shouted over and even scolded his players when they were playing basketball on the court. I think maybe it was the fact that his players deserved a lost in the game. Poor them.....

Luck is always on our way. Justice would still prevail in the end. Guess what! Our school won in the game and all the sudden people were cheered for the victory! A splendid and marvellous game being presented by our school's players! Hooray to them! YEY! Tomorrow I'm gonna play truancy again to watch the next excited show coming up regardless of anything. Hope that I can skip everyone's eyes and sneak into the basketball court again. All the best for YUK KWAN!

8 tips for eating well

1. Base your meals on starchy foods

Why choose wholegrain foods?

Wholegrain foods contain more fibre and other nutrients than white or refined starchy foods.

We also digest wholegrain foods more slowly so they can help make us feel full for longer.

Wholegrain foods include:

• Wholemeal and wholegrain bread, pitta and chapatti
• Wholewheat pasta and brown rice
• Wholegrain breakfast cereals

2. Eat lots of fruit and vegetables

You could have:

• a glass of juice and a sliced banana with your cereal at breakfast
• a side salad at lunch
• a pear as an afternoon snack
• a portion of peas or other vegetables with your evening meal

You can choose from fresh, frozen, tinned, dried or juiced, but remember potatoes count as a starchy food, not as portions of fruit and vegetables.

Most of us should be eating more fish - including a portion of oily fish each week. It's an excellent source of protein and contains many vitamins and minerals.

3. Eat more fish

Aim for at least two portions of fish a week, including a portion of oily fish. You can choose from fresh, frozen or canned - but remember that canned and smoked fish can be high in salt.

What are oily fish?

Some fish are called oily fish because they are rich in certain types of fats, called omega 3 fatty acids, which can help keep our hearts healthy.

How much oily fish?

Although most of us should be eating more oily fish, women who might have a baby one day should have a maximum of 2 portions of oily fish a week (a portion is about 140g). And 4 is the recommended maximum number of portions for other adults.

Examples of oily fish
Salmon, mackerel, trout, herring, fresh tuna, sardines, pilchards, eel

Examples of white or non-oily fish
Cod, haddock, plaice, coley, tinned tuna, skate, hake

4. Cut down on saturated fat and sugar

Foods high in saturated fat

Try to eat these sorts of foods less often or in small amounts:

• meat pies, sausages, meat with visible white fat


• hard cheese


• butter and lard


• pastry


• cakes and biscuits


• cream, soured cream and crème fraîche


• coconut oil, coconut cream or palm oil

How do I know if a food is high in fat?

Total fat - what's high and what's low?

High is more than 20g fat per 100g
Low is 3g fat or less per 100g

If the amount of fat per 100g is in between these figures, then that is a medium level of fat.

Saturated fat - what's high and what's low?

High is more than 5g saturates per 100g
Low is 1.5g saturates or less per 100g

If the amount of saturates per 100g is in between these figures, then that is a medium level of saturated fat.

How do I know if a food is high in added sugar?

Watch out for other words used to describe added sugars, such as sucrose, glucose, fructose, maltose, hydrolysed starch and invert sugar, corn syrup and honey. If you see one of these near the top of the list, you know the food is likely to be high in added sugars.

High is more than 15g sugars per 100g
Low is 5g sugars or less per 100g

If the amount of sugars per 100g is in between these figures, then that is a medium level of sugars.

5. Try to eat less salt - no more than 6g a day

How do I know if a food is high in salt?

Check the label to find out the figure for salt per 100g.

High is more than 1.5g salt per 100g (or 0.6g sodium)
Low is 0.3g salt or less per 100g (or 0.1g sodium)

If the amount of salt per 100g is in between these figures, then that is a medium level of salt.

6. Get active and try to be a healthy weight

If you're worried about your weight, ask your GP or a dietitian for advice. But if you think you just need to lose a little weight, the main things to remember are:

• only eat as much food as you need
• make healthy choices - it's a good idea to choose low-fat and low-sugar varieties, eat plenty of fruit and veg and wholegrains
• get more active

7. Drink plenty of water

We should be drinking about 6 to 8 glasses (1.2 litres) of water, or other fluids, every day to stop us getting dehydrated. 

8. Don't skip breakfast

Breakfast can help give us the energy we need to face the day, as well as some of the vitamins and minerals we need for good health.

Some people skip breakfast because they think it will help them lose weight. But missing meals doesn't help us lose weight and it isn't good for us, because we can miss out on essential nutrients. 

There is some evidence to suggest that eating breakfast can actually help people control their weight. 

So why not go for a bowl of wholegrain cereal with some low-fat milk and sliced banana and a glass of fruit juice for a healthy start to the day?