These days many youngsters and fresh graduates prefer to work in night shifts as it gives them more money. But along with money, working late nights and changing shifts gives them various health hazards.
The common problems that many night shift workers face are:
1. Stress – Irregular working hours and pressure to perform better contribute to high stress and sometimes it could be even traumatic.
2. Disorders – Various disorders like insomnia, fatigue and disorientation accompany night work
3. Obesity – Physical inactivity, excessive eating, wrong food choices and irregular eating habits make one gain weight
4. Gastrointestinal and digestive problems – Wrong eating habits contribute to indigestion, stomachache, heartburn and loss of appetite
5. Cardiovascular diseases and blood pressure — Night shift workers are more prone to cardiovascular problems
6. Behavioral and emotional disturbances – Night shift working causes many disturbances in one’s life like depression, decline in self esteem and resentment, anxiety, hopelessness, withdrawal from social interactions, strong urge to cry without specific incident, avoidance of previously enjoyed activities, phobia, fears and unwanted thoughts.
With a few essential changes, night shift workers can avoid the health complications of shift works and ease adverse symptoms. A healthy lifestyle and, most importantly, right nutrition choices help you save yourself from the adverse effects of night shift work.
Here are some healthy eating tips to stop weight gain and other health complications.
1. Drinking at least two liters of water a day helps in improving digestion. Lack of water intake results in thirst headaches and fatigue.
2. Balanced varied meals and regular meal timings keep up your health.
3. Increase fibre content in your diet. Oat bran and ragi are rich in fiber content. Take in complex carbohydrates/whole grain carbohydrates instead of refined carbohydrate.
4. Plan the time you take your meals carefully. Eat lightly throughout the night shift and take a moderate breakfast to prevent hunger while sleeping and get uninterrupted sleep and digestive discomfort.
5. Keep a check on your fat intake: Keep out red meat and organ meat as they are high in saturated fat content. Instead opt for egg white, lean meat pieces or fish in your non-veg meal option. But, it should not be fried.
6. Prefer buttermilk to aerated drink because it is a healthier and cooler option.
7. Avoid heavy meals after midnight because they make you feel drowsy.
8. Also avoid fatty, spicy and high fat foods during overnight for the same reason.
9. Relax during meals and allow time for digestion.
10. Avoid caffeine and alcohol as they affect the rate of digestion.
11. Limit alcohol intake to one or two pegs once or twice a week
Apart from the above diet tips, follow these tips and techniques.
1. Always change shifts ahead and not backward. Rotate from mornings to afternoon to night and not in the reverse manner. It helps your body to cope up with the shift pattern.
2. Have a good sleep in the day by setting up proper condition for sleep. Darken your room and put your mobile on a silent mode for an undisturbed sleep. Also, tell your friends and family how important is that few hours of sleep for you.
3. Avoid excessive use of antacids, tranquilizers and sleeping pills.
4. Learn relaxation techniques that help in healthy sleep.
Shelly's World
Wednesday, February 10, 2010
Night Shift Survival Hints
Introduction: It often seems that some staff are "permanent night people" who
always function well; that some are "day people" who are known to "face-plant" on
the desk and function poorly at night; and that some rotate satisfactorily but
markedly prefer one particular shift.
Advantages of night shifts:
Differential pay (where available).
More "interesting" clientele (perhaps).
Pace of shift may be preferable.
Simpler and more personal bureaucracy.
Close-knit working relationships.
High level of self-reliance, cross-training, even increased autonomy among
experienced and successful staff.
Counter-commute traffic and parking.
Disadvantages of night shifts:
Career-Stall as invisibility to daytime administrators and power-brokers increases.
If you are highly effective and actually like nights, you may rise to your highest
level there and stay forever as you become so essential to avoid "daytime" administrative
problems like finding someone who could be forced to take your position!
Loss of Inner Calendrical Rhythm, as years of nights and weekends (unlike the rest
of the world) erase your sense of day, date, and lifestyle, or ultimately the ability
to function happily in a daytime world in the manner of the old phrase "I've been
upside-down so long ---it seems like right-side up to me!"
Tips:
Sleep well and eat well before the shift. ---Who knows when or if the chance will come again?
Two Words: Digital Watch! Your key to accurate charting of day, date, time (24 hour International time), and personal orientation.
How can you check orientation after loss of consciousness without looking up the answers?
Allow end-of-the-day decompression time before sleeping after work. "Day-time people" relax after work.
Eat or drink something warm during that chilly lowest ebb of circadian hormonal change.
Can't stay awake; no matter what? Excuse yourself for a minute, go outside or into the hallway, and SPRINT! for 100 yards.
---You'll be wide-awake!
Rotate shifts in a forward fashion. (Days -to-> Evenings -to-> Nights -to-> Days) if rotate you must.
Whether you nap right after work or marathon through your first off day, try to get on your family's cycle as soon as possible. I
t will feel more natural and help preserve your relationships with your family.
Live on your day shift income; don't rely on night shift differential pay to make ends meet. Plan your budget upon your basic income
in case of unexpected changes or disability. Use your differential income for specific short-term purposes: e.g., debt reduction, extra investment,
vacation funds. It is too easy to become dependent on extra money as essential for house payments, schools, etc.; ---you may never be able to go off nights!
Use mornings for business. ---While you still have your wits about you and businesses are at their freshest level of service.
When planning chores, watch out for the "day world's" lunchtime-and-early-afternoon slowdown. Or the early leaving of staff decreases
efficiency in the afternoons if you're trying to get things done before work.
When relaxing before naps: avoid time-sucking activities. Choose things that you can put down when the time comes to go to sleep.
Don't get drawn into the black hole. [N.B. from the Editor: Web-Site management can be particularly bothersome.]
Have sleep-preparation rituals that promote good sleep hygiene. Regularity of preparations, even the same go-to-sleep music,
will flip your mindswitch to "I'm going to sleep now ."
If it takes a sleep-mask, black-out curtains, ear-plugs or "white noise machine", or other sleep aid, even silencing the telephone
ringer to ensure daytime sleep, ---do it and don't feel silly. You're entitled to the best sleep that you can get!
Avoid using intoxicants or sleeping pills to get to sleep except in the most unusual circumstances: the sleep architecture is altered
thus sleep is less restful and you may be hung over with poor performance at work. ---Habit-forming, too!
Avoid excessive reliance upon caffeine. It may get you past the occasional slump o.k., but it's addicting, disrupts even your own semblance of
circadian rhythm, and is diuretic! If possible, take a break, change activities, exercise, get fresh air, find a task where your attentiveness is really needed.
Don't forget that your family is for whom you do it. Don't lose your connection with family life. Don't put career, the job,
colleagues, before your family's needs. Don't lose your spouse/significant other.
Show up, unexpectedly, at your spouse's work with flowers and go out to a special lunch when you can. Let your spouse feel
envied by coworkers and appreciative of the ways you can be available during hours that conventional workers aren't.
Make time for regular exercise (especially if you and your partner are on opposite shifts). It's easy, when lifestyle consists of long night shifts and
revolves around essential functions of work, sleep, and eating, to omit keeping the body in tune.
Meet teachers, and help with school field trips, or contribute teachers' aide time.
If you seek career-advancement and consistently work nights, you will have to find useful ways to overcome the "invisibility"
of not being frequently seen by administrators and committees. ---Tasks often tried include coordinating night scheduling, orientation and
inservices presented, liaison with EMS, projects, etc.
People will say "Good Night" to you in the morning as you leave. Insist upon saying "Good Morning" as you can deal with
astrophysical facts and maintain a good sense of personal balance.
"Twelve-Hour" shifts are now widely prevalent. Some hospitals only hire for 12s. Seemingly, this is a benefit --more "free" time,
or time for another job. However, remember that unions fought for years to achieve the "eight-hour day". Twelve-hour
shifts are often thirteen or fourteen if there is overtime or other delays. Factor in your commute time, and household chores, and
there is little time to recover your "sleep debt" or to be a "human being" to your family. Extended spells working more than one
job will sap your strength, your personality during working hours, and your joie de vivre!
If you are the Charge Nurse on your night shifts, be aware of how your colleagues pace themselves, or when they "hit the wall"
physically and emotionally. Try to ensure their breaks at appropriate points before this happens. You may be under pressure
to downsize staff during "slack periods"; avoid this on those nights when "there is no let-up." You may also find that you
are overburdened with admitted patients who have nowhere to go due to staffing by actual census upstairs.
Grocery-shopping at off-peak hours. Isn't this self-explanatory and an obvious benefit?
always function well; that some are "day people" who are known to "face-plant" on
the desk and function poorly at night; and that some rotate satisfactorily but
markedly prefer one particular shift.
Advantages of night shifts:
Differential pay (where available).
More "interesting" clientele (perhaps).
Pace of shift may be preferable.
Simpler and more personal bureaucracy.
Close-knit working relationships.
High level of self-reliance, cross-training, even increased autonomy among
experienced and successful staff.
Counter-commute traffic and parking.
Disadvantages of night shifts:
Career-Stall as invisibility to daytime administrators and power-brokers increases.
If you are highly effective and actually like nights, you may rise to your highest
level there and stay forever as you become so essential to avoid "daytime" administrative
problems like finding someone who could be forced to take your position!
Loss of Inner Calendrical Rhythm, as years of nights and weekends (unlike the rest
of the world) erase your sense of day, date, and lifestyle, or ultimately the ability
to function happily in a daytime world in the manner of the old phrase "I've been
upside-down so long ---it seems like right-side up to me!"
Tips:
Sleep well and eat well before the shift. ---Who knows when or if the chance will come again?
Two Words: Digital Watch! Your key to accurate charting of day, date, time (24 hour International time), and personal orientation.
How can you check orientation after loss of consciousness without looking up the answers?
Allow end-of-the-day decompression time before sleeping after work. "Day-time people" relax after work.
Eat or drink something warm during that chilly lowest ebb of circadian hormonal change.
Can't stay awake; no matter what? Excuse yourself for a minute, go outside or into the hallway, and SPRINT! for 100 yards.
---You'll be wide-awake!
Rotate shifts in a forward fashion. (Days -to-> Evenings -to-> Nights -to-> Days) if rotate you must.
Whether you nap right after work or marathon through your first off day, try to get on your family's cycle as soon as possible. I
t will feel more natural and help preserve your relationships with your family.
Live on your day shift income; don't rely on night shift differential pay to make ends meet. Plan your budget upon your basic income
in case of unexpected changes or disability. Use your differential income for specific short-term purposes: e.g., debt reduction, extra investment,
vacation funds. It is too easy to become dependent on extra money as essential for house payments, schools, etc.; ---you may never be able to go off nights!
Use mornings for business. ---While you still have your wits about you and businesses are at their freshest level of service.
When planning chores, watch out for the "day world's" lunchtime-and-early-afternoon slowdown. Or the early leaving of staff decreases
efficiency in the afternoons if you're trying to get things done before work.
When relaxing before naps: avoid time-sucking activities. Choose things that you can put down when the time comes to go to sleep.
Don't get drawn into the black hole. [N.B. from the Editor: Web-Site management can be particularly bothersome.]
Have sleep-preparation rituals that promote good sleep hygiene. Regularity of preparations, even the same go-to-sleep music,
will flip your mindswitch to "I'm going to sleep now ."
If it takes a sleep-mask, black-out curtains, ear-plugs or "white noise machine", or other sleep aid, even silencing the telephone
ringer to ensure daytime sleep, ---do it and don't feel silly. You're entitled to the best sleep that you can get!
Avoid using intoxicants or sleeping pills to get to sleep except in the most unusual circumstances: the sleep architecture is altered
thus sleep is less restful and you may be hung over with poor performance at work. ---Habit-forming, too!
Avoid excessive reliance upon caffeine. It may get you past the occasional slump o.k., but it's addicting, disrupts even your own semblance of
circadian rhythm, and is diuretic! If possible, take a break, change activities, exercise, get fresh air, find a task where your attentiveness is really needed.
Don't forget that your family is for whom you do it. Don't lose your connection with family life. Don't put career, the job,
colleagues, before your family's needs. Don't lose your spouse/significant other.
Show up, unexpectedly, at your spouse's work with flowers and go out to a special lunch when you can. Let your spouse feel
envied by coworkers and appreciative of the ways you can be available during hours that conventional workers aren't.
Make time for regular exercise (especially if you and your partner are on opposite shifts). It's easy, when lifestyle consists of long night shifts and
revolves around essential functions of work, sleep, and eating, to omit keeping the body in tune.
Meet teachers, and help with school field trips, or contribute teachers' aide time.
If you seek career-advancement and consistently work nights, you will have to find useful ways to overcome the "invisibility"
of not being frequently seen by administrators and committees. ---Tasks often tried include coordinating night scheduling, orientation and
inservices presented, liaison with EMS, projects, etc.
People will say "Good Night" to you in the morning as you leave. Insist upon saying "Good Morning" as you can deal with
astrophysical facts and maintain a good sense of personal balance.
"Twelve-Hour" shifts are now widely prevalent. Some hospitals only hire for 12s. Seemingly, this is a benefit --more "free" time,
or time for another job. However, remember that unions fought for years to achieve the "eight-hour day". Twelve-hour
shifts are often thirteen or fourteen if there is overtime or other delays. Factor in your commute time, and household chores, and
there is little time to recover your "sleep debt" or to be a "human being" to your family. Extended spells working more than one
job will sap your strength, your personality during working hours, and your joie de vivre!
If you are the Charge Nurse on your night shifts, be aware of how your colleagues pace themselves, or when they "hit the wall"
physically and emotionally. Try to ensure their breaks at appropriate points before this happens. You may be under pressure
to downsize staff during "slack periods"; avoid this on those nights when "there is no let-up." You may also find that you
are overburdened with admitted patients who have nowhere to go due to staffing by actual census upstairs.
Grocery-shopping at off-peak hours. Isn't this self-explanatory and an obvious benefit?
10 Tips to Maintain Health and Beauty
Beauty, health, and nutrition are all integrated. If you eat a balanced diet you will be able to maintain your physique and glowing beauty externally and good health internally. A balanced diet is one that provides all the nutrients you need, the right amount of proteins, carbohydrates, and fat.
To achieve goals you need to ensure a good balance in your diet, introduce variety into your meals, and practice moderation. The basis of nutrition lies in your height, weight, dimensions, and your daily energy needs. Once you know this you can compute what your daily calorific needs are and set goals for weight maintenance, gain, or loss. By regulating your diet you can be active as well as happy.
You must:
1. Eat sensibly. Include a variety of foods in your diet such that the 40 nutrients that are required by your body are present. Make use of a food pyramid and calorie chart to prepare tasty and nutritious meals. Follow the “Dietary Guidelines for Americans” issued each year.
2. Eat plenty of whole grains, fruits, and vegetables. They will supply you with essential vitamins, minerals, and protection from several diseases.
3. Maintain your weight at a healthy level. Successful weight management is one of the golden keys to good health. By doing is you will lower considerably the risk of many diseases like hypertension, diabetes, heart diseases, cancer, and osteoporosis.
4. Learn self control, eat moderate portions. The secret lies in eating everything but in small portions. Don’t give way to gluttony or greed.
5. Make a time-table for your meals and how many calories will be in each meal. Never fast, starve yourself, or skip a meal. Eat when your body demands sustenance but not huge quantities.
6. Practice moderation. Good health does not lie in eliminating carbohydrates or fats. Include all your favorite foods but balance them with the rest of your diet. If you indulge your taste buds by eating pizza one day, then try and do so at lunch time, never eat pizza late at night. Ask for low fat cheese and healthy toppings. Eat just enough to satisfy your craving not all 12 slices. Get a few friends to share you sin. The days you indulge, eat sensibly the rest of the day—salads and fruits will help you make up for the binge.
7. Be sure your meals each day include all the food groups.
8. Plan to exercise every day. Either walk or take up aerobics, dancercise, or join a gym. Exercise will not just burn calories but put a glow into your skin, tone your muscles, and strengthen your bones. Exercise also removes accumulated toxins from your body.
9. Maintain a dairy in which you record your goals, and what you eat each day. Review your week objectively and create a table that shows at a glance what you did right and what you did wrong. This will help keep you on the right track.
10. Celebrate each victory. Give yourself a present or take yourself out every time you achieve a goal.
By eating healthy, one can live a complete and rounded life without diseases, reduce stress greatly, look and feel great, be happy from within and without, age well, produce healthy progeny, and live life to the fullest
To achieve goals you need to ensure a good balance in your diet, introduce variety into your meals, and practice moderation. The basis of nutrition lies in your height, weight, dimensions, and your daily energy needs. Once you know this you can compute what your daily calorific needs are and set goals for weight maintenance, gain, or loss. By regulating your diet you can be active as well as happy.
You must:
1. Eat sensibly. Include a variety of foods in your diet such that the 40 nutrients that are required by your body are present. Make use of a food pyramid and calorie chart to prepare tasty and nutritious meals. Follow the “Dietary Guidelines for Americans” issued each year.
2. Eat plenty of whole grains, fruits, and vegetables. They will supply you with essential vitamins, minerals, and protection from several diseases.
3. Maintain your weight at a healthy level. Successful weight management is one of the golden keys to good health. By doing is you will lower considerably the risk of many diseases like hypertension, diabetes, heart diseases, cancer, and osteoporosis.
4. Learn self control, eat moderate portions. The secret lies in eating everything but in small portions. Don’t give way to gluttony or greed.
5. Make a time-table for your meals and how many calories will be in each meal. Never fast, starve yourself, or skip a meal. Eat when your body demands sustenance but not huge quantities.
6. Practice moderation. Good health does not lie in eliminating carbohydrates or fats. Include all your favorite foods but balance them with the rest of your diet. If you indulge your taste buds by eating pizza one day, then try and do so at lunch time, never eat pizza late at night. Ask for low fat cheese and healthy toppings. Eat just enough to satisfy your craving not all 12 slices. Get a few friends to share you sin. The days you indulge, eat sensibly the rest of the day—salads and fruits will help you make up for the binge.
7. Be sure your meals each day include all the food groups.
8. Plan to exercise every day. Either walk or take up aerobics, dancercise, or join a gym. Exercise will not just burn calories but put a glow into your skin, tone your muscles, and strengthen your bones. Exercise also removes accumulated toxins from your body.
9. Maintain a dairy in which you record your goals, and what you eat each day. Review your week objectively and create a table that shows at a glance what you did right and what you did wrong. This will help keep you on the right track.
10. Celebrate each victory. Give yourself a present or take yourself out every time you achieve a goal.
By eating healthy, one can live a complete and rounded life without diseases, reduce stress greatly, look and feel great, be happy from within and without, age well, produce healthy progeny, and live life to the fullest
Tuesday, February 9, 2010
Why do we celebrate Valentine's Day?
We celebrate Valentine's Day, because until 1969, it was one of the many Saint's Days observed by the Catholic Church. It was dedicated to the patron saint of romantic causes, St. Valentine.
Although it was removed from the Church's calendar in 1969, the religious meaning coupled with Valentine's Day's roots in Roman paganism have allowed it to continue as a holiday for everyone.
Early Christians saw Valentine's Day as a way to honor St. Valentine, of whom there were actually three. The Catholic Church recognizes three saints by that name, all who were martyred on February 14.
The St. Valentine the day is named for was, most likely, a priest in the 3rd century who performed secret marriages when the Roman Emperor Claudius II thought single soldiers were more likely to enlist in the army. That St. Valentine was imprisoned and executed on February 4, 270. It is believed he was responsible for giving the jailer's blind daughter back her eyesight, and before his execution, he sent herss a note saying, "From your Valentine." The phrase is still widely used on valentines today.
It wasn't until 1537 that St. Valentine's day was declared an official holiday. England's King Henry VIII, known for his ways of disposing of wives, declared February 14th a holiday. It was another century and a half before religious devotional cards became non-religious cards to reflect the change in the holiday.
In 496 A.D., February 14, was declared in the name of St. Valentine by Pope Gelasius. It remained a Church holiday until 1969, when Pope Paul VI took it from the calender.
On February 14, the ancient Romans celebrated the Feast of Lupercalia in honor of Juno, the queen of the Roman gods and goddesses. Juno was also the goddess of womesn and marriage so honoring her was thought to be a fertility rite.
At the feast held the next day, the women would write love letters and stick them in a large urn. The men would pick a letter from the urn and for the next year, pursue the woman who wrote the chosen letter. This custom lasted until the 1700s when people decided their beloveds should be chosen by sight, not luck.
Although it was removed from the Church's calendar in 1969, the religious meaning coupled with Valentine's Day's roots in Roman paganism have allowed it to continue as a holiday for everyone.
Early Christians saw Valentine's Day as a way to honor St. Valentine, of whom there were actually three. The Catholic Church recognizes three saints by that name, all who were martyred on February 14.
The St. Valentine the day is named for was, most likely, a priest in the 3rd century who performed secret marriages when the Roman Emperor Claudius II thought single soldiers were more likely to enlist in the army. That St. Valentine was imprisoned and executed on February 4, 270. It is believed he was responsible for giving the jailer's blind daughter back her eyesight, and before his execution, he sent herss a note saying, "From your Valentine." The phrase is still widely used on valentines today.
It wasn't until 1537 that St. Valentine's day was declared an official holiday. England's King Henry VIII, known for his ways of disposing of wives, declared February 14th a holiday. It was another century and a half before religious devotional cards became non-religious cards to reflect the change in the holiday.
In 496 A.D., February 14, was declared in the name of St. Valentine by Pope Gelasius. It remained a Church holiday until 1969, when Pope Paul VI took it from the calender.
On February 14, the ancient Romans celebrated the Feast of Lupercalia in honor of Juno, the queen of the Roman gods and goddesses. Juno was also the goddess of womesn and marriage so honoring her was thought to be a fertility rite.
At the feast held the next day, the women would write love letters and stick them in a large urn. The men would pick a letter from the urn and for the next year, pursue the woman who wrote the chosen letter. This custom lasted until the 1700s when people decided their beloveds should be chosen by sight, not luck.
Decide what code is for u
♥ Green- I'm free
♥ Blue- I'm waiting
♥ Orange- going to propose
♥ Pink- accepted just now!!!
♥ Black- proposal rejected
♥ White- already booked
♥ Yellow- broke up!!!
♥ Gray- not interested...
♥ Red- leave me
♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥
HAPPY VALENTINES DAY
♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥
♥ Blue- I'm waiting
♥ Orange- going to propose
♥ Pink- accepted just now!!!
♥ Black- proposal rejected
♥ White- already booked
♥ Yellow- broke up!!!
♥ Gray- not interested...
♥ Red- leave me
♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥
HAPPY VALENTINES DAY
♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥
Tuesday, February 2, 2010
10 Quick & Quiet Steps to Hand Washing Success
Step 1 Turn on the warm water.
Step 2 Put your hands under the warm water.
Step 3 One squirt of handwashing soap.
Step 4 Make bubbles using the Hand Wash Scrub. Remember the palms, backs of hands, between fingers, under finger nails, and wash your wrists.
Step 5 Rinse your hands and send the bubbles and germs down the drain.
Step 6 Take one paper towel.
Step 7 Dry your hands.
Step 8 Use the towel to close the water faucets to prevent getting germs back on your hands.
Step 9 Put towel in waste can.
Step 10 Leave no trace. Make sure the room is clean.
Do a good job, and you will be less likely to catch colds or spread germs that cause sicknesses.
Step 2 Put your hands under the warm water.
Step 3 One squirt of handwashing soap.
Step 4 Make bubbles using the Hand Wash Scrub. Remember the palms, backs of hands, between fingers, under finger nails, and wash your wrists.
Step 5 Rinse your hands and send the bubbles and germs down the drain.
Step 6 Take one paper towel.
Step 7 Dry your hands.
Step 8 Use the towel to close the water faucets to prevent getting germs back on your hands.
Step 9 Put towel in waste can.
Step 10 Leave no trace. Make sure the room is clean.
Do a good job, and you will be less likely to catch colds or spread germs that cause sicknesses.
Friday, January 29, 2010
5 Steps to Getting the Girl of Your Dreams
Step 1 – Finding Her
You always hear weddings are the best place to find hot single women. Is it true? Of course it is. The sight of seeing two people completely in love gets women’s hormones raging. Offer her a drink at the bar, and you’re off to a good start.
Other places to find hot single women:
Dance clubs, birthday parties, supermarkets, bookstores, outlets, libraries, grocery stores, they’re everywhere… Open your eyes and use the force!
Step 2 – Stand Out
The first step is being noticed. If the girl you’re after is truly as hot as you think she is, she’s probably being chased by several guys already. It’s time to separate yourself from the pack, and be noticed. You might not be able to change your mug (without costly plastic surgery), but you can change your appearance. Here’s some easy ways to do so:
No need to drive the hottest car in the hood, but a nice ride can win you some bonus points. Remember to clean the car and vacuum the interior before your first date. Nothing kills the mood better than old smelly trash from McDonald’s.
Money to Burn: Ferrari F430, Bugatti Veyron, Mercedes Benz SLR
On a Budget: BMW M3, Porsche 997, Lotus Elise, Audi RS4
Broke as a Joke: VW Golf R32, Honda S2000, Nissan 350Z, Audi A4
Get a watch. Why would you need a watch when your cellphone tells time and does a gazillion other things? Because a watch is a statement about your personal style. It also lets her know that time is important and being on time matters to you.
Money to Burn: Rolex, Cartier, Omega
On a Budget: Tag Heuer, Tumi, Movado
Broke as a Joke: Seiko, Timex, Diesel, Swiss Army
The most expensive item in your closet should be your shoes. They’re the foundation of every outfit, and she’s bound to check them out, so they better look good.
Money to Burn: Bally, Canali, Gucci
On a Budget: Cole Haan, Ecco, Ralph Lauren
Broke as a Joke: Sketchers, Kenneth Cole Reaction, Adidas, Puma
Step 3 – The Chase
Women love to be pursued. Lines are bad. The only one you should be using is “Hi, My name is…” Approach her with confidence, because women have a sixth sense for weakness. Don’t talk about your job, or how much you make. It’s the last thing she wants to hear (unless she’s a grubby leech, in which you’ve probably chosen the wrong girl). You’re trying to get the girl of your dreams, not a job at Google.
Keep the conversations relevant to the moment – the band that’s playing on stage, the clown in the funny looking hat, or a current movie that’s out. Keep the conversation less personal and she’ll feel less threatened. The is goal is to let her know you’re trying to get to know her and not into her pants.
Nice guys always complain that they can’t get the girls. Jerks get the girls. I admit they do. Jerks have a unique way of standing out, but they don’t last very long.
The key is to show her you’re confident without being arrogant. Stand up straight, and look into her eyes when she’s talking. Be a Gentleman. Help an old lady with her groceries to the car, or give up your seat on the bus to a single mother and child. Thoughtful and sweet guys give her hope that chivalry isn’t dead.
Step 4 – 9th Inning
A text message goes a long way after a date. Following a wonderful night, a simple text message to her cell phone with something as sweet as “goodnight, sweet dreams.” will have her melting in your arms. Follow up with a call two days later. Ask her how her days are going and mention something funny about the first time you saw her. This is your opportunity to ask her out on a second date.
When you see her again, compliment her, and make it something other than her looks. She’s heard a thousand times how pretty her eyes are. Tell her how funny she is, if she likes to crack jokes. If she’s trendy, tell her how hot her fashion sense is. Genuine compliments will be engraved in her memory forever.
Step 5 – Lock Down
When you’re out at the ice cream shop, prove that you’ve been paying attention by ordering her favorite flavor without asking. Drop off a cup of the Starbucks Mocha Frappuccino she likes so much on her lunch break at work. It’s the little things you notice, that show her how much you adore and want to be with her. Plus, it’ll make her putty in your hands.
Keep this up, and the girl of your dreams will be yours!
You always hear weddings are the best place to find hot single women. Is it true? Of course it is. The sight of seeing two people completely in love gets women’s hormones raging. Offer her a drink at the bar, and you’re off to a good start.
Other places to find hot single women:
Dance clubs, birthday parties, supermarkets, bookstores, outlets, libraries, grocery stores, they’re everywhere… Open your eyes and use the force!
Step 2 – Stand Out
The first step is being noticed. If the girl you’re after is truly as hot as you think she is, she’s probably being chased by several guys already. It’s time to separate yourself from the pack, and be noticed. You might not be able to change your mug (without costly plastic surgery), but you can change your appearance. Here’s some easy ways to do so:
No need to drive the hottest car in the hood, but a nice ride can win you some bonus points. Remember to clean the car and vacuum the interior before your first date. Nothing kills the mood better than old smelly trash from McDonald’s.
Money to Burn: Ferrari F430, Bugatti Veyron, Mercedes Benz SLR
On a Budget: BMW M3, Porsche 997, Lotus Elise, Audi RS4
Broke as a Joke: VW Golf R32, Honda S2000, Nissan 350Z, Audi A4
Get a watch. Why would you need a watch when your cellphone tells time and does a gazillion other things? Because a watch is a statement about your personal style. It also lets her know that time is important and being on time matters to you.
Money to Burn: Rolex, Cartier, Omega
On a Budget: Tag Heuer, Tumi, Movado
Broke as a Joke: Seiko, Timex, Diesel, Swiss Army
The most expensive item in your closet should be your shoes. They’re the foundation of every outfit, and she’s bound to check them out, so they better look good.
Money to Burn: Bally, Canali, Gucci
On a Budget: Cole Haan, Ecco, Ralph Lauren
Broke as a Joke: Sketchers, Kenneth Cole Reaction, Adidas, Puma
Step 3 – The Chase
Women love to be pursued. Lines are bad. The only one you should be using is “Hi, My name is…” Approach her with confidence, because women have a sixth sense for weakness. Don’t talk about your job, or how much you make. It’s the last thing she wants to hear (unless she’s a grubby leech, in which you’ve probably chosen the wrong girl). You’re trying to get the girl of your dreams, not a job at Google.
Keep the conversations relevant to the moment – the band that’s playing on stage, the clown in the funny looking hat, or a current movie that’s out. Keep the conversation less personal and she’ll feel less threatened. The is goal is to let her know you’re trying to get to know her and not into her pants.
Nice guys always complain that they can’t get the girls. Jerks get the girls. I admit they do. Jerks have a unique way of standing out, but they don’t last very long.
The key is to show her you’re confident without being arrogant. Stand up straight, and look into her eyes when she’s talking. Be a Gentleman. Help an old lady with her groceries to the car, or give up your seat on the bus to a single mother and child. Thoughtful and sweet guys give her hope that chivalry isn’t dead.
Step 4 – 9th Inning
A text message goes a long way after a date. Following a wonderful night, a simple text message to her cell phone with something as sweet as “goodnight, sweet dreams.” will have her melting in your arms. Follow up with a call two days later. Ask her how her days are going and mention something funny about the first time you saw her. This is your opportunity to ask her out on a second date.
When you see her again, compliment her, and make it something other than her looks. She’s heard a thousand times how pretty her eyes are. Tell her how funny she is, if she likes to crack jokes. If she’s trendy, tell her how hot her fashion sense is. Genuine compliments will be engraved in her memory forever.
Step 5 – Lock Down
When you’re out at the ice cream shop, prove that you’ve been paying attention by ordering her favorite flavor without asking. Drop off a cup of the Starbucks Mocha Frappuccino she likes so much on her lunch break at work. It’s the little things you notice, that show her how much you adore and want to be with her. Plus, it’ll make her putty in your hands.
Keep this up, and the girl of your dreams will be yours!
5 steps to loving your life
Do what really makes you happy
Mounting obligations and hectic schedules can make it all too easy to lose track. But whether it's the little things in life that make you smile, or the joy of working toward a larger goal, focusing on your happiness each day can help protect your emotional wellbeing and your physical health.
1. Enjoy distractions
When you're adding items to your to-do list, don't forget the good stuff. If you look forward to reading in bed, going out to breakfast, taking long walks, listening to music, or just sitting quietly outside, make time for at least one of your favourite diversions every day.
Consider crossing out pesky items on your list that you keep saying you're going to do but haven't gotten to in over a year, like alphabetizing your bills or organizing your sock drawer. Or get rid of a time-consuming chore that isn't enhancing your life one bit.
2. Be kind to yourself
We all have low-energy days, but if you can resist the urge to skip your daily workout when you’re feeling low, you'll be rewarded both now and later. Try this trick: Tell yourself that you need to do only 10 minutes of exercise. Once you're up and moving (and feeling better) you'll most likely want to finish your workout. Even if you can't push past the 10-minute mark on the occasional bad day, you’ll feel good about doing at least a little something. Sticking with an exercise plan helps you feel good about yourself, strengthens your immune system, and enhances production of mood-boosting hormones.
3. Bust that stress
Defuse daily hassles by practicing stress-reduction strategies. Try taking deep-breathing breaks throughout the day, inhaling through your nose and then exhaling slowly through your mouth.
Repeating this action three or four times allows more oxygen to get into your bloodstream, creating a feeling of calm. Progressive muscle relaxation, yoga, and meditation also are effective ways of reducing tension, stress, depression, and anxiety. And a brisk 10-minute walk will do far more to dissipate your stress and lift your spirits than eating the bad-for-you snacks you might crave when feeling frantic.
4. Share your skills for happiness
Volunteer at a local school, club, or community organization. Not only will sharing your unique talents and expertise benefit others, but research shows that volunteering can make you happier and improve your wellbeing, too. Feeling engaged and involved in your local community is good for your emotional health. It's also an opportunity to learn new skills and meet new people. Win-win.
5. Connect with loved ones
Unwind and share a few laughs with your family or friends at least once or twice each month. The openness and trust you share with the important people in your life can help give you the perspective you need to cope with everyday challenges. These regular connections will also have a positive impact on your health, especially when you share a good laugh. Laughing lowers blood pressure, reduces stress hormones, and releases endorphins that can ease pain.
Also, don't neglect relationships at work. Colleagues and coworkers can provide valuable support and keep your blood pressure under control during stressful situations. .
Feeling satisfied and fulfilled with your life is an essential part of your emotional and physical well-being. As you grow to appreciate your time, independence, self-assurance, skills, and relationships, you will be amazed at just how good you feel, both in body and in spirit.
Mounting obligations and hectic schedules can make it all too easy to lose track. But whether it's the little things in life that make you smile, or the joy of working toward a larger goal, focusing on your happiness each day can help protect your emotional wellbeing and your physical health.
1. Enjoy distractions
When you're adding items to your to-do list, don't forget the good stuff. If you look forward to reading in bed, going out to breakfast, taking long walks, listening to music, or just sitting quietly outside, make time for at least one of your favourite diversions every day.
Consider crossing out pesky items on your list that you keep saying you're going to do but haven't gotten to in over a year, like alphabetizing your bills or organizing your sock drawer. Or get rid of a time-consuming chore that isn't enhancing your life one bit.
2. Be kind to yourself
We all have low-energy days, but if you can resist the urge to skip your daily workout when you’re feeling low, you'll be rewarded both now and later. Try this trick: Tell yourself that you need to do only 10 minutes of exercise. Once you're up and moving (and feeling better) you'll most likely want to finish your workout. Even if you can't push past the 10-minute mark on the occasional bad day, you’ll feel good about doing at least a little something. Sticking with an exercise plan helps you feel good about yourself, strengthens your immune system, and enhances production of mood-boosting hormones.
3. Bust that stress
Defuse daily hassles by practicing stress-reduction strategies. Try taking deep-breathing breaks throughout the day, inhaling through your nose and then exhaling slowly through your mouth.
Repeating this action three or four times allows more oxygen to get into your bloodstream, creating a feeling of calm. Progressive muscle relaxation, yoga, and meditation also are effective ways of reducing tension, stress, depression, and anxiety. And a brisk 10-minute walk will do far more to dissipate your stress and lift your spirits than eating the bad-for-you snacks you might crave when feeling frantic.
4. Share your skills for happiness
Volunteer at a local school, club, or community organization. Not only will sharing your unique talents and expertise benefit others, but research shows that volunteering can make you happier and improve your wellbeing, too. Feeling engaged and involved in your local community is good for your emotional health. It's also an opportunity to learn new skills and meet new people. Win-win.
5. Connect with loved ones
Unwind and share a few laughs with your family or friends at least once or twice each month. The openness and trust you share with the important people in your life can help give you the perspective you need to cope with everyday challenges. These regular connections will also have a positive impact on your health, especially when you share a good laugh. Laughing lowers blood pressure, reduces stress hormones, and releases endorphins that can ease pain.
Also, don't neglect relationships at work. Colleagues and coworkers can provide valuable support and keep your blood pressure under control during stressful situations. .
Feeling satisfied and fulfilled with your life is an essential part of your emotional and physical well-being. As you grow to appreciate your time, independence, self-assurance, skills, and relationships, you will be amazed at just how good you feel, both in body and in spirit.
Saturday, January 23, 2010
100 Healthy Food Rules to Govern Your Kitchen
1. Variety
Follow these rules to keep variety in your diet.
1.Eat your colors: In order to get as many different phytochemicals as possible, you’ll need to eat different colored vegetables and other foods.
2.Variety is the spice of life: Mix things up, and be sure to eat a lot of different foods so that you can get a variety of nutrients from your diet.
3.Eat from different cultures: Eat Mediterranean, Italian, Chinese, and more.
4.Three food rule: Every time you eat, have a single portion from three different food groups, one of them protein.
5.Try it, you’ll like it: Take a small taste to find out how you really feel about a food without lots of pressure.
6.Love herbs and spices: You can add flavor without sugar or salt by using herbs and spices.
2. Shopping
These rules will help you when you’re out food shopping.
7.Shop for health: Remember that if you buy it, you’re going to end up eating it.
8.Stop off at a farmer’s market or fruit stand: Even if you don’t have specific purchases in mind, shopping in a healthy food environment can make you more focused on eating what you should.
9.Plan ahead: Go to the grocery store armed with a game plan to get the most healthy food for your money.
10.Shop the perimeter of your supermarket: Fresh food is on the outside, manufactured food tends to be toward the middle.
11.Make a realistic food budget: Get smart about the money you spend on food.
3. What to eat
Learn which foods and food groups to stick with in these rules.
12.Eat your greens: Greens and vegetables will help give you the health that you need.
13.Enjoy oily fish: Fish like salmon and mackerel are full of excellent omega-3 fatty acids.
14.Drink your milk: Give yourself the milk you need, and your kids two to three servings of dairy per day.
15.Eat wild foods: Berries, fish, and other food you can find in nature is often good for you. Just be sure to research and make sure what you’ve found is safe to eat.
16.Focus on whole grains: When eating breads and pastas, make sure what you’re eating is made of whole grains.
17.Eat in two food groups-things that move, and things that grow: If it’s not a plant or an animal, don’t eat it.
18.Eat food that doesn’t have an ingredient label: Fruits, vegetables, and other whole foods don’t often have ingredient labels.
19.Eat food your great grandmother would recognize: If your great grandmother would have no idea what it is you’re about to eat, skip it.
4. Foods to avoid
These rules will tell you which foods to stay far away from.
20.Reduce the amount of meat you eat: You can reduce the meat in your meal by adding beans.
21.Don’t eat anything you can’t buy yourself: If you can’t buy the ingredients that go in your food, you shouldn’t eat it.
22.If man made it, don’t eat it: Jack Lalanne’s advice is great for avoiding manufactured foods.
23.Don’t eat anything with more than five ingredients: Eating foods closer to their natural state ensures that you get more nutrients.
24.Avoid food that makes health claims: Everyone already knows real food is healthy-it’s when packages and pushers have to explain what a food can do for you that you need to be worried.
25.Don’t eat anything you wouldn’t want to "be": Remember that you are what you eat — do you want to be a fast food burger?
26.Don’t eat plastic food: Focus on real food instead.
27.Avoid manufactured foods: Anything prepackaged is probably full of too much sugar, salt, and fat.
28.Don’t eat any ingredients you can’t pronounce: If you’re eating food that only a chemist recognizes, something is wrong.
29.Stay away from food with celebrity endorsements: Food that needs to be endorsed generally isn’t good to eat.
30.Eat nothing containing corn syrup: Medical professionals agree that foods containing corn syrup is generally not nutritious.
5. Portions
Eat realistic portions with the help of these healthy food rules.
31.Eat on a salad plate: Using a smaller plate will trick your mind into thinking that you’re eating more than you really are.
32.Eat until you are four-fifths full: This Japanese saying advises you to stop eating before you’re truly full.
33.Fill your plate with 3/4 vegetables: Make vegetables a main focus, rather than a side.
34.Your eyes are bigger than your stomach: Don’t allow yourself to take more food than you can comfortably eat.
35.Eat a teaspoon at a time: Eat more slowly by only putting a teaspoon of food or less in your mouth at once.
36.Practice moderation: Everything is good in moderation.
37.Use a salad fork: You’ll take tinier bites and feel more satisfied by using a smaller fork.
38.Fill your belly with food, air, and water: The prophet Muhammad recommended a belly with 1/3 food, 1/3 drink, and 1/3 air.
39.Balance your plate: Half of your plate should be crunchy vegetables, 1/4 starchy vegetables, and 1/4 protein.
6. Quality
Following these rules will help you improve the quality of the food you eat.
40.It’s not food if it comes to you through the window of a car: Don’t count fast food as real food.
41.Don’t eat at any restaurant of which there is more than just one: Stick with local, independent establishments to get better quality food.
42.Don’t buy food in a gas station: Gas stations are not known for their high quality food.
43.If a bug won’t eat it, neither should you: Eat food that is attractive to bugs, just be sure to keep them away from it!
7. Good Habits
Develop good eating habits by following these food rules developed by experts.
44.Eat only at the table: Don’t eat standing up, snack while you prepare food, or eat after your meal is over.
45.Eat when you’re hungry: You don’t have to eat at the time deemed as lunch time or dinner time: eat when you’re hungry.
46.Read the fine print: Check out the ingredients, nutrition facts, and other small details to learn what you’re really eating.
47.The 20 minute rule: Make your food last at least 20 minutes, and even if you can’t wait at least 20 minutes before going back for seconds.
48.Eat well 90% of the time: Allow yourself a few vices like dark chocolate and good beer.
49.Eat breakfast: A good breakfast is insurance to help you avoid overeating later in the day.
50.Savor every bite: Slow down, and enjoy the things that really satisfy you.
51.Don’t eat too late: Eating too much before bed can interfere with good sleep habits.
52.Avoid eating while reading or watching TV: Be conscious of what you’re eating — eat without distractions.
53.Don’t eat in the car: Not only is it dangerous, you’re also likely to not pay good attention to what you’re eating. Eat breakfast like a king: Your body can process large meals better earlier in the day, rather than at night, so don’t be afraid to eat a big breakfast.
54.Empty your mouth before filling your fork or spoon: Promote good digestion and slower eating by clearing your mouth before every new bite.
55.Don’t eat when you’re bored: Eating when you’re bored can lead to overeating.
56.Chew your food: Break down your food by chewing each mouthful 20-25 times.
8. Home Cooking
These rules will help you make your home cooking healthy.
57.Keep fruit handy: Leave out a bowl of fruit on your table, counter, or in the refrigerator.
58.Put vegetables in your pasta and lasagne: Sneak vegetables into your pasta and lasagne for chunkiness and better nutrition.
59.Plan your recipes: Know what you’re going to eat on Thursday night before Thursday night comes around, and you can better govern what you end up eating.
60.Grow your own food: Start a vegetable, fruit, and herb garden to eat healthy at home.
61.Make fruit accessible: Cut up fruit and refrigerate it so it will be easy to pick up later.
62.Prepare salad as your main dish: Make your main dish salad every now and then.
63.Freeze your food: Create soups, casseroles, meat, and other freezable foods in bulk, so you’ll always have an easy meal ready to go.
64.Get canned, frozen, and dried fruits: In addition to fresh fruit, you can stock up with dried, frozen, and canned fruit that will last longer.
65.Stock up on frozen vegetables: Use frozen vegetables that won’t go bad, and are easy to prepare in the mircrowave.
66.Use your crockpot: With a crockpot, you’ll be able to fill your dinner full of vegetables and simmer all day.
67.Eat a green salad with dinner every night: Get dinner started right by eating a salad packed with vegetables.
68.Eat vegetables that are easy to prepare: Get baby carrots, grape tomatoes, and salad greens, so you’re more likely to eat them.
69.Make good use of condiments: Parsley, cilantro, mint, mustard, and other condiments are a great way to add flavor and nutrients.
70.Make vegetables the main dish: Make stir fry or soup to put veggies first.
9. Nutrition
Get proper nutrition with the help of these rules.
71.A snack is not the same thing as a treat: Remember that even if you’re just snacking, you don’t need to eat junk.
72.Get equal amounts fat and protein: Make sure you’re getting enough protein by matching it to fat.
73.Eat food that can rot: Avoid eating too many preservatives-eat food that is subject to rotting. Just make sure you eat it before it gets there!
10. Eating Out
Eat well even away from home by following these rules.
74.Pay attention to preparation: Get steamed, grilled, or broiled dishes instead of sauteed or fried ones.
75.Take food with you wherever you go: Stash a banana or other portable healthy food, and you won’t be tempted to eat unhealthy food when you’re on the go.
76.Spend more: Generally, more expensive restaurants serve food that’s healthier for you, so when you go out, visit a higher quality restaurant.
77.Get a doggy bag: Instead of cleaning your plate, bring some food home for later.
78.Substitute vegetables: Get extra vegetables instead of rice or potatoes.
79.Only make one request: Don’t switch things up so much that you drive the chef and waitstaff crazy.
80.Order drinks without added sugars: Get water, milk, or unsweetened tea.
81.Visit ethnic restaurants: You can often find excellent food at a great price by visiting Cuban, Greek, Irish and other ethnic restaurants.
82.Split your entree: Eat less and save more money by sharing your entree with someone else.
83.Ask for whole wheat bread: When you order a sandwich, ask for whole wheat bread.
84.Decide on your splurge: Allow yourself the bread basket, cocktails, or dessert, but not all three.
85.Order a salad first: Start your meal with a salad full of vegetables, and you’ll better control your portions and nutrition.
86.Order your least favorite cocktail: You’ll be less likely to go overboard if you’re drinking something that goes down less easy than your favorite.
11. Sustainability
These sustainability rules will help you ensure that your food isn’t just good for you-it’s good for the planet and your community.
87.Eat locally: Practice a 100 mile diet to get the freshest, most Earth-friendly food.
88.Tie off the sack before it’s full: By stopping before you’re full, you’ll make sure that you don’t have a bursting belly.
89.Buy in season: Eat food that’s currently being grown in season, and you’ll have fresher, more environmentally in-tune meals.
90.Buy organic: Get more nutrients out of your food by buying organic.
91.Buy animal products from humane farms: Know that the meat and animal products you’re eating are humane by purchasing them from farms with humane standards.
12. Safety
Stay safe by following these rules.
92.Keep non-food items out of the kitchen: Books, backpacks, and shopping bags should stay out of the kitchen.
93.Never eat sushi from a convenience store: Convenience stores are not known for their stringent health standards, so avoid eating raw foods from them.
94.Wash food surfaces with hot soapy water: You should wash cutting boards, counter tops, dishes, and utensils when preparing food, and in between different food items.
95.Keep your food separate: Separate raw, cooked, and ready to eat foods to avoid contamination.
96.Use paper towels to clean surfaces: Although it’s wasteful, using a new paper towel to clean surfaces is the easiest way to avoid contamination.
13. Rules to break
These are rules you’ve probably heard before, but should seriously consider breaking.
97.Clean your plate: Eat what you need to, not what’s put in front of you.
98.Five second rule: It’s been proven that five seconds is more than enough time for food to become contaminated.
99.No snacking: Snacks can be great, especially when they are fruit, vegetables, and other healthy foods.
100.No dessert until you finish your vegetables: Don’t use dessert or any other food as a reward or punishment.
Follow these rules to keep variety in your diet.
1.Eat your colors: In order to get as many different phytochemicals as possible, you’ll need to eat different colored vegetables and other foods.
2.Variety is the spice of life: Mix things up, and be sure to eat a lot of different foods so that you can get a variety of nutrients from your diet.
3.Eat from different cultures: Eat Mediterranean, Italian, Chinese, and more.
4.Three food rule: Every time you eat, have a single portion from three different food groups, one of them protein.
5.Try it, you’ll like it: Take a small taste to find out how you really feel about a food without lots of pressure.
6.Love herbs and spices: You can add flavor without sugar or salt by using herbs and spices.
2. Shopping
These rules will help you when you’re out food shopping.
7.Shop for health: Remember that if you buy it, you’re going to end up eating it.
8.Stop off at a farmer’s market or fruit stand: Even if you don’t have specific purchases in mind, shopping in a healthy food environment can make you more focused on eating what you should.
9.Plan ahead: Go to the grocery store armed with a game plan to get the most healthy food for your money.
10.Shop the perimeter of your supermarket: Fresh food is on the outside, manufactured food tends to be toward the middle.
11.Make a realistic food budget: Get smart about the money you spend on food.
3. What to eat
Learn which foods and food groups to stick with in these rules.
12.Eat your greens: Greens and vegetables will help give you the health that you need.
13.Enjoy oily fish: Fish like salmon and mackerel are full of excellent omega-3 fatty acids.
14.Drink your milk: Give yourself the milk you need, and your kids two to three servings of dairy per day.
15.Eat wild foods: Berries, fish, and other food you can find in nature is often good for you. Just be sure to research and make sure what you’ve found is safe to eat.
16.Focus on whole grains: When eating breads and pastas, make sure what you’re eating is made of whole grains.
17.Eat in two food groups-things that move, and things that grow: If it’s not a plant or an animal, don’t eat it.
18.Eat food that doesn’t have an ingredient label: Fruits, vegetables, and other whole foods don’t often have ingredient labels.
19.Eat food your great grandmother would recognize: If your great grandmother would have no idea what it is you’re about to eat, skip it.
4. Foods to avoid
These rules will tell you which foods to stay far away from.
20.Reduce the amount of meat you eat: You can reduce the meat in your meal by adding beans.
21.Don’t eat anything you can’t buy yourself: If you can’t buy the ingredients that go in your food, you shouldn’t eat it.
22.If man made it, don’t eat it: Jack Lalanne’s advice is great for avoiding manufactured foods.
23.Don’t eat anything with more than five ingredients: Eating foods closer to their natural state ensures that you get more nutrients.
24.Avoid food that makes health claims: Everyone already knows real food is healthy-it’s when packages and pushers have to explain what a food can do for you that you need to be worried.
25.Don’t eat anything you wouldn’t want to "be": Remember that you are what you eat — do you want to be a fast food burger?
26.Don’t eat plastic food: Focus on real food instead.
27.Avoid manufactured foods: Anything prepackaged is probably full of too much sugar, salt, and fat.
28.Don’t eat any ingredients you can’t pronounce: If you’re eating food that only a chemist recognizes, something is wrong.
29.Stay away from food with celebrity endorsements: Food that needs to be endorsed generally isn’t good to eat.
30.Eat nothing containing corn syrup: Medical professionals agree that foods containing corn syrup is generally not nutritious.
5. Portions
Eat realistic portions with the help of these healthy food rules.
31.Eat on a salad plate: Using a smaller plate will trick your mind into thinking that you’re eating more than you really are.
32.Eat until you are four-fifths full: This Japanese saying advises you to stop eating before you’re truly full.
33.Fill your plate with 3/4 vegetables: Make vegetables a main focus, rather than a side.
34.Your eyes are bigger than your stomach: Don’t allow yourself to take more food than you can comfortably eat.
35.Eat a teaspoon at a time: Eat more slowly by only putting a teaspoon of food or less in your mouth at once.
36.Practice moderation: Everything is good in moderation.
37.Use a salad fork: You’ll take tinier bites and feel more satisfied by using a smaller fork.
38.Fill your belly with food, air, and water: The prophet Muhammad recommended a belly with 1/3 food, 1/3 drink, and 1/3 air.
39.Balance your plate: Half of your plate should be crunchy vegetables, 1/4 starchy vegetables, and 1/4 protein.
6. Quality
Following these rules will help you improve the quality of the food you eat.
40.It’s not food if it comes to you through the window of a car: Don’t count fast food as real food.
41.Don’t eat at any restaurant of which there is more than just one: Stick with local, independent establishments to get better quality food.
42.Don’t buy food in a gas station: Gas stations are not known for their high quality food.
43.If a bug won’t eat it, neither should you: Eat food that is attractive to bugs, just be sure to keep them away from it!
7. Good Habits
Develop good eating habits by following these food rules developed by experts.
44.Eat only at the table: Don’t eat standing up, snack while you prepare food, or eat after your meal is over.
45.Eat when you’re hungry: You don’t have to eat at the time deemed as lunch time or dinner time: eat when you’re hungry.
46.Read the fine print: Check out the ingredients, nutrition facts, and other small details to learn what you’re really eating.
47.The 20 minute rule: Make your food last at least 20 minutes, and even if you can’t wait at least 20 minutes before going back for seconds.
48.Eat well 90% of the time: Allow yourself a few vices like dark chocolate and good beer.
49.Eat breakfast: A good breakfast is insurance to help you avoid overeating later in the day.
50.Savor every bite: Slow down, and enjoy the things that really satisfy you.
51.Don’t eat too late: Eating too much before bed can interfere with good sleep habits.
52.Avoid eating while reading or watching TV: Be conscious of what you’re eating — eat without distractions.
53.Don’t eat in the car: Not only is it dangerous, you’re also likely to not pay good attention to what you’re eating. Eat breakfast like a king: Your body can process large meals better earlier in the day, rather than at night, so don’t be afraid to eat a big breakfast.
54.Empty your mouth before filling your fork or spoon: Promote good digestion and slower eating by clearing your mouth before every new bite.
55.Don’t eat when you’re bored: Eating when you’re bored can lead to overeating.
56.Chew your food: Break down your food by chewing each mouthful 20-25 times.
8. Home Cooking
These rules will help you make your home cooking healthy.
57.Keep fruit handy: Leave out a bowl of fruit on your table, counter, or in the refrigerator.
58.Put vegetables in your pasta and lasagne: Sneak vegetables into your pasta and lasagne for chunkiness and better nutrition.
59.Plan your recipes: Know what you’re going to eat on Thursday night before Thursday night comes around, and you can better govern what you end up eating.
60.Grow your own food: Start a vegetable, fruit, and herb garden to eat healthy at home.
61.Make fruit accessible: Cut up fruit and refrigerate it so it will be easy to pick up later.
62.Prepare salad as your main dish: Make your main dish salad every now and then.
63.Freeze your food: Create soups, casseroles, meat, and other freezable foods in bulk, so you’ll always have an easy meal ready to go.
64.Get canned, frozen, and dried fruits: In addition to fresh fruit, you can stock up with dried, frozen, and canned fruit that will last longer.
65.Stock up on frozen vegetables: Use frozen vegetables that won’t go bad, and are easy to prepare in the mircrowave.
66.Use your crockpot: With a crockpot, you’ll be able to fill your dinner full of vegetables and simmer all day.
67.Eat a green salad with dinner every night: Get dinner started right by eating a salad packed with vegetables.
68.Eat vegetables that are easy to prepare: Get baby carrots, grape tomatoes, and salad greens, so you’re more likely to eat them.
69.Make good use of condiments: Parsley, cilantro, mint, mustard, and other condiments are a great way to add flavor and nutrients.
70.Make vegetables the main dish: Make stir fry or soup to put veggies first.
9. Nutrition
Get proper nutrition with the help of these rules.
71.A snack is not the same thing as a treat: Remember that even if you’re just snacking, you don’t need to eat junk.
72.Get equal amounts fat and protein: Make sure you’re getting enough protein by matching it to fat.
73.Eat food that can rot: Avoid eating too many preservatives-eat food that is subject to rotting. Just make sure you eat it before it gets there!
10. Eating Out
Eat well even away from home by following these rules.
74.Pay attention to preparation: Get steamed, grilled, or broiled dishes instead of sauteed or fried ones.
75.Take food with you wherever you go: Stash a banana or other portable healthy food, and you won’t be tempted to eat unhealthy food when you’re on the go.
76.Spend more: Generally, more expensive restaurants serve food that’s healthier for you, so when you go out, visit a higher quality restaurant.
77.Get a doggy bag: Instead of cleaning your plate, bring some food home for later.
78.Substitute vegetables: Get extra vegetables instead of rice or potatoes.
79.Only make one request: Don’t switch things up so much that you drive the chef and waitstaff crazy.
80.Order drinks without added sugars: Get water, milk, or unsweetened tea.
81.Visit ethnic restaurants: You can often find excellent food at a great price by visiting Cuban, Greek, Irish and other ethnic restaurants.
82.Split your entree: Eat less and save more money by sharing your entree with someone else.
83.Ask for whole wheat bread: When you order a sandwich, ask for whole wheat bread.
84.Decide on your splurge: Allow yourself the bread basket, cocktails, or dessert, but not all three.
85.Order a salad first: Start your meal with a salad full of vegetables, and you’ll better control your portions and nutrition.
86.Order your least favorite cocktail: You’ll be less likely to go overboard if you’re drinking something that goes down less easy than your favorite.
11. Sustainability
These sustainability rules will help you ensure that your food isn’t just good for you-it’s good for the planet and your community.
87.Eat locally: Practice a 100 mile diet to get the freshest, most Earth-friendly food.
88.Tie off the sack before it’s full: By stopping before you’re full, you’ll make sure that you don’t have a bursting belly.
89.Buy in season: Eat food that’s currently being grown in season, and you’ll have fresher, more environmentally in-tune meals.
90.Buy organic: Get more nutrients out of your food by buying organic.
91.Buy animal products from humane farms: Know that the meat and animal products you’re eating are humane by purchasing them from farms with humane standards.
12. Safety
Stay safe by following these rules.
92.Keep non-food items out of the kitchen: Books, backpacks, and shopping bags should stay out of the kitchen.
93.Never eat sushi from a convenience store: Convenience stores are not known for their stringent health standards, so avoid eating raw foods from them.
94.Wash food surfaces with hot soapy water: You should wash cutting boards, counter tops, dishes, and utensils when preparing food, and in between different food items.
95.Keep your food separate: Separate raw, cooked, and ready to eat foods to avoid contamination.
96.Use paper towels to clean surfaces: Although it’s wasteful, using a new paper towel to clean surfaces is the easiest way to avoid contamination.
13. Rules to break
These are rules you’ve probably heard before, but should seriously consider breaking.
97.Clean your plate: Eat what you need to, not what’s put in front of you.
98.Five second rule: It’s been proven that five seconds is more than enough time for food to become contaminated.
99.No snacking: Snacks can be great, especially when they are fruit, vegetables, and other healthy foods.
100.No dessert until you finish your vegetables: Don’t use dessert or any other food as a reward or punishment.
5 Steps for Fighting Stress
Everybody gets stressed from time to time. Different people feel stress in different ways. Some ways of dealing with stress — like screaming, hitting someone, or punching a wall — don't solve much. But other ways, like talking to someone you trust, can start you on the road to solving your problem or at least feeling better.
Try taking these five steps the next time you are stressed:
1.
Get support. When you need help, reach out to the people who care about you. Talk to a trusted adult, such as a parent, other relative, a school counselor, or a coach. And don't forget about your friends. They might be worried about the same test or have had similar problems, such as dealing with a divorce or the death of a beloved pet.
2.
Don't freak out! It's easy to let your feelings go wild when you're upset. Notice your feelings, and name them — for example, "I am so angry!" And say or think about why you feel that way. Then, find a way to calm down and get past the upset feelings and find a way to express them. Do breathing exercises, listen to music, write in a journal, play with a pet, go for a walk or a bike ride, or do whatever helps you shift to a better mood.
3.
Don't take it out on yourself. Sometimes when kids are stressed and upset they take it out on themselves. Oh, dear, that's not a good idea. Remember that there are always people to help you. Don't take it out on yourself. Be kind to yourself and ask for the helping hand or pat on the back that you need — and deserve — to get you through the tough situation you're facing.
4.
Try to solve the problem. After you're calm and you have support from adults and friends, it's time to get down to business. You need to figure out what the problem is. Even if you can't solve all of it, maybe you can begin by solving a piece of it.
5.
Be positive — most stress is temporary. It may not seem like it when you're in the middle a stressful situation, but stress does go away, often when you figure out the problem and start working on solving it.
These five steps aren't magic — and you might have to do some steps more than once, but they do work. And if you can stay positive as you make your way through a tough time, you'll help yourself feel better even faster. Ah . . . it feels so good when the stress is gone!
Try taking these five steps the next time you are stressed:
1.
Get support. When you need help, reach out to the people who care about you. Talk to a trusted adult, such as a parent, other relative, a school counselor, or a coach. And don't forget about your friends. They might be worried about the same test or have had similar problems, such as dealing with a divorce or the death of a beloved pet.
2.
Don't freak out! It's easy to let your feelings go wild when you're upset. Notice your feelings, and name them — for example, "I am so angry!" And say or think about why you feel that way. Then, find a way to calm down and get past the upset feelings and find a way to express them. Do breathing exercises, listen to music, write in a journal, play with a pet, go for a walk or a bike ride, or do whatever helps you shift to a better mood.
3.
Don't take it out on yourself. Sometimes when kids are stressed and upset they take it out on themselves. Oh, dear, that's not a good idea. Remember that there are always people to help you. Don't take it out on yourself. Be kind to yourself and ask for the helping hand or pat on the back that you need — and deserve — to get you through the tough situation you're facing.
4.
Try to solve the problem. After you're calm and you have support from adults and friends, it's time to get down to business. You need to figure out what the problem is. Even if you can't solve all of it, maybe you can begin by solving a piece of it.
5.
Be positive — most stress is temporary. It may not seem like it when you're in the middle a stressful situation, but stress does go away, often when you figure out the problem and start working on solving it.
These five steps aren't magic — and you might have to do some steps more than once, but they do work. And if you can stay positive as you make your way through a tough time, you'll help yourself feel better even faster. Ah . . . it feels so good when the stress is gone!
Friday, January 22, 2010
10 Steps for Boosting Creativity
1.
Listen to music by Johann Sebastian Bach. If Bach doesn't make you more creative, you should probably see your doctor - or your brain surgeon if you are also troubled by headaches, hallucinations or strange urges in the middle of the night.
2.
Brainstorm. If properly carried out, brainstorming can help you not only come up with sacks full of new ideas, but can help you decide which is best. Click here for more information on brainstorming.
--------------------------------------------------------------------------------
3.
Always carry a small notebook and a pen or pencil around with you. That way, if you are struck by an idea, you can quickly note it down. Upon rereading your notes, you may discover about 90% of your ideas are daft. Don't worry, that's normal. What's important are the 10% that are brilliant.
--------------------------------------------------------------------------------
4.
If you're stuck for an idea, open a dictionary, randomly select a word and then try to formulate ideas incorporating this word. You'd be surprised how well this works. The concept is based on a simple but little known truth: freedom inhibits creativity. There are nothing like restrictions to get you thinking.
--------------------------------------------------------------------------------
5.
Define your problem. Grab a sheet of paper, electronic notebook, computer or whatever you use to make notes, and define your problem in detail. You'll probably find ideas positively spewing out once you've done this.
--------------------------------------------------------------------------------
6.
If you can't think, go for a walk. A change of atmosphere is good for you and gentle exercise helps shake up the brain cells.
--------------------------------------------------------------------------------
7.
Don't watch TV. Experiments performed by the JPB Creative Laboratory show that watching TV causes your brain to slowly trickle out your ears and/or nose. It's not pretty, but it happens.
--------------------------------------------------------------------------------
8.
Don't do drugs. People on drugs think they are creative. To everyone else, they seem like people on drugs.
--------------------------------------------------------------------------------
9.
Read as much as you can about everything possible. Books exercise your brain, provide inspiration and fill you with information that allows you to make creative connections easily.
--------------------------------------------------------------------------------
10.
Exercise your brain. Brains, like bodies, need exercise to keep fit. If you don't exercise your brain, it will get flabby and useless. Exercise your brain by reading a lot (see above), talking to clever people and disagreeing with people - arguing can be a terrific way to give your brain cells a workout. But note, arguing about politics or film directors is good for you; bickering over who should clean the dishes is not.
Listen to music by Johann Sebastian Bach. If Bach doesn't make you more creative, you should probably see your doctor - or your brain surgeon if you are also troubled by headaches, hallucinations or strange urges in the middle of the night.
2.
Brainstorm. If properly carried out, brainstorming can help you not only come up with sacks full of new ideas, but can help you decide which is best. Click here for more information on brainstorming.
--------------------------------------------------------------------------------
3.
Always carry a small notebook and a pen or pencil around with you. That way, if you are struck by an idea, you can quickly note it down. Upon rereading your notes, you may discover about 90% of your ideas are daft. Don't worry, that's normal. What's important are the 10% that are brilliant.
--------------------------------------------------------------------------------
4.
If you're stuck for an idea, open a dictionary, randomly select a word and then try to formulate ideas incorporating this word. You'd be surprised how well this works. The concept is based on a simple but little known truth: freedom inhibits creativity. There are nothing like restrictions to get you thinking.
--------------------------------------------------------------------------------
5.
Define your problem. Grab a sheet of paper, electronic notebook, computer or whatever you use to make notes, and define your problem in detail. You'll probably find ideas positively spewing out once you've done this.
--------------------------------------------------------------------------------
6.
If you can't think, go for a walk. A change of atmosphere is good for you and gentle exercise helps shake up the brain cells.
--------------------------------------------------------------------------------
7.
Don't watch TV. Experiments performed by the JPB Creative Laboratory show that watching TV causes your brain to slowly trickle out your ears and/or nose. It's not pretty, but it happens.
--------------------------------------------------------------------------------
8.
Don't do drugs. People on drugs think they are creative. To everyone else, they seem like people on drugs.
--------------------------------------------------------------------------------
9.
Read as much as you can about everything possible. Books exercise your brain, provide inspiration and fill you with information that allows you to make creative connections easily.
--------------------------------------------------------------------------------
10.
Exercise your brain. Brains, like bodies, need exercise to keep fit. If you don't exercise your brain, it will get flabby and useless. Exercise your brain by reading a lot (see above), talking to clever people and disagreeing with people - arguing can be a terrific way to give your brain cells a workout. But note, arguing about politics or film directors is good for you; bickering over who should clean the dishes is not.
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