How to Be Nice to Strangers and the World Around You
written by Elizabeth Kricfalusi with inputs by Birinder Kaur
via-------- RealSimple.com
Wednesday, October 31, 2007
How to be kind to strangers, Random Acts Of Kindness
written by Elizabeth Kricfalusi with inputs by Birinder Kaur
via-------- RealSimple.com
Home Made Air Fresheners
Vacuum. Squeeze a bit of fresh lime or lemon juice in your vacuum's bag before sweeping your carpet.
Extracts. Combine vanilla, almond, or other extract with a cup of water, and spritz with a spray bottle about your living space.
Vinegar. Simply place a bowl of vinegar in the living room, kitchen, bathroom, etc, and let it sit while you're away for a few hours. When you return, the vinegar smell will have gone away, taking other odors with it.
Vinegar #2. For particularly offensive smells, simmer white vinegar in a small saucepan on the stove for 30-45 minutes. As it evaporates, it will help dissapate other smells.
Citrus Zest.Don't even use or eat a piece of citrus without saving the zest, or rind (the peel, without the white 'pith'.) If there's no place for it in your recipe (though there probably is), simmer in a bit of water, or place in your garbage disposal and run for a minute with the hot water running.
Baking Soda. Read here for lots of ideas.
Lightbulbs. Add a drop of essential oil to a lightbulb ring, and add the ring to each lightbulb in a room. The heat will help it move throughout the space, and it's apparently fire safe.
Fabric Softener Sheets. Have a peek here for several techniques.
DIY Simmering Potpourri. Simply simmering several ingredients and spices does a great deal to scent your space. Look here for some excellent recipes.
-----Via Curbly.com
Keep Your Soul In Shape -11 Tips
“The soul is placed in the body like a rough diamond, and must be polished, or the luster of it will never appear.”
- Daniel Defoe
A balanced life requires that we take care not only of the necessities of the body, feelings and mind, but also of the soul. Now I could prescribe some heavy exercise to help you sweat out some sins. But that would only build muscle fiber; moral fiber requires a different type of training.
Fortunately, there are hundreds of spiritual exercises to choose from, some faith-specific, others not. Remember to give yourself these gifts and you will feel whole, at peace, and ready for whatever comes your way.
1. Learn to quiet your mind.
Is your mind awash in all kinds of debris - trivia, worries, “to do” lists? We tend to be unaware that we are thinking virtually all the time. The incessant stream of thoughts flowing through our minds leaves us very little respite for inner quiet.
But our most valuable and profound moments in life happen when our thoughts become momentarily quiet, and we open up to a direct heartfelt encounter with the world around us. So try some very basic meditation and remember, you’re striving for a quiet, focused mind. Don’t be discouraged. Learning to quiet your mind may take some time. Just keep trying.
2. Develop the happiness habit.
And do this by always looking at the bright side of life and endeavoring to be happy. Don’t let some outer circumstances decide your happiness for you. Happiness is here, within you. Just calm your mind and stay relaxed, and you will experience it. Happiness is inherent in our souls; it is not something to be gained anew, and all that is necessary to do is to uncover it.
3. Just lighten up.
Lighten up. Spring is here at last. The sun is shining, birds are singing and life in general seems that little bit brighter. G.K. Chesterton wrote: “Angels can fly because they can take themselves lightly.” And what works for angels can’t help but be good for us. Levity addresses worry’s tendency to obsess, scoffs at the demon of perfectionism, and exposes the self-absorption that lies at the root of unhappiness.
4. Hang up your troubles.
Before entering your house at night, walk over to a tree and close your eyes for a moment. Rather than taking your worries inside your house, hang them on that “worry tree.” You won’t believe how well it works, and when you’ll pause in the morning to collect your worries, most of them will be gone.
5. Develop tolerance, patience, tact and consideration for others.
Respect is key to our ability to function. It really is following this simple rule: Do unto others as you would have others do unto you. It is the value that makes the world a more decent and civilized place. And when you learn to acknowledge, accept, and value yourself and others you fundamentally shift your perspective in a way that changes how you think and act. So develop tolerance, tact, patience, respect and consideration for others.
6. Soulful housekeeping.
When you want clarity, joy or sexiness - de-clutter on the basis of your intention for a room. Be brave, be bold, be relentless. Once a room is set up, when you bring one thing in, take one thing out. You have to attend to it the way you attend to a garden. It’s about how you nurture yourself: if you’re not doing it with your home, you’re not doing it with yourself. De-cluttering is about the transformation of self. The relief you feel when you let go is amazing. You cannot carry your life around with you.
7. Conjuring everyday bliss.
To be happy we don’t need beauty, but we must accept and like ourselves. Instead of fame, we need optimism. Rather than wealth, we need a purpose. We don’t have to have a special talent but need a job or activities we enjoy. We need wisdom rather than intelligence, autonomy rather than conformity. Happy people resist social pressure and exert personal control. The things needed for happiness are all within our control, and we can work toward them. Act now!
8. Unwrap the present.
Accept the past, focus on the present and don’t stress about the future. The past is over and the future so uncertain. Nostalgia dwells on loss, and expectation is often nothing more than premeditated resentment. But when you reject them both - by wanting what you have, doing what you can, and being who you are - the gift of time is yours to savor.
9. Pray for someone you hate.
Have you ever tried to pray for someone you haven’t forgiven or you hold anger? Hatred was never good for the soul so close your eyes and imagine your enemy’s face in your mind; and then pray, “May so-and-so find peace within his or her soul.” It always works, you simply can’t hate a person and pray for him at the same time.
10. Take the love drug.
What does science know about love? Not much at all. But we do know that people who are in committed relationships and people who are sexually expressive are less depressed; a romantic-love relationship allows both partners to fill their physical, emotional, and intellectual needs without any losses or compromises. Such a relationship provides major personal benefits and increased pleasures from life. So immerse your soul in some love.
11. Pool your tears.
Learn from the ancient Hebrews, they kept tear cups on their mantels - those little porcelain cups in which they saved their tears. Next time you’re crying, try blessing your tears as they fall. And when others grieve, recognize your own tears in their eyes. When we pool our tears, they do everyone a world of good. When we wallow in them, we drown alone.
Though simple to practice, these tips are not easy to perfect. With spiritual no less than with physical exercise, it takes daily discipline to see results. Keep practicing.
-----Via The Ririan Projecy
15 Extra Ways to Keep Your Brain In Shape
“If you nurture your mind, body and spirit, your time will expand. You will gain a new perspective that will allow you to accomplish much more.”
- Brian Koslow
It’s simple, your brain is at the center of everything you do, all you feel and think, and every nuance of how you relate to people. It’s both the supercomputer that runs your complex life and the tender organ that houses your soul. So it is very important to focus on keeping your brain in shape.
By regularly engaging in the right activities, you can increase your memory, improve your problem-solving skills and boost your creativity. Here are some extra tips on how to keep your brain in top nick.
1. Just stop.
Take 20-30 minutes out of your day to think about nothing. But don’t sleep – you’ve got to meditate. Sit still, reduce sensory input, and try to focus your mind on something like a calm scene or a color (to begin with thinking about something rather than trying to think of ‘nothing’ is easier). A study at the University of Kentucky revealed that subjects who took a late-afternoon test after meditating for 30 minutes had better scores than those who napped for the same time.
2. Hit the streets.
Lace up your running shoes and get moving. A study from the University of Illinois, US, revealed that aerobic exercise actually increases brain volume. They put two groups through different regimens - one did aerobic training three times weekly for one hour; the other group did just stretching and toning exercise. The aerobics group had increased their brain volume and white matter, which forms the connections between neurons.
3. Mix it up.
Exercise has long been hailed as an aid to brain-power longevity. But to ensure you’re not leaving the gas on in your eighties, vary your workout routines now. Try changing things up on a regular basis and you’ll stimulate your brain more because you’re not using the same pathway over and over again.
4. Read a book.
Choose from classic literature, science fiction or personal development books and give your brain a boost. Pick up a novel before your next flight or vacation. On top of the cerebral benefits, the escapism that comes from reading can be very relaxing. Reading helps you exercise your cognitive skills and increase your vocabulary. Do it regularly and you’ll be amazed at the information you absorb, which will make you a more interesting conversationalist.
5. One-cup-manship.
Swilling coffee could be the perfect accompaniment to the cryptic crossword. Austrian researchers measuring brain activity found short-term memory and concentration improved after consuming 100mg of caffeine - equal to an Americano. But after 40 minutes those guinea pigs were back to the dumbness levels of a twice-a-day Deal Or No Deal viewer.
6. Engage in a debate.
A lively discussion can be invigorating. As long as you avoid letting it digress into an argument, you can have a lot of fun debating the pros and cons of an issue with a friend or colleague. Playing with your brain stimulates blood flow and strengthens the connections (synapses) between nerve cells in the brain. You’ll practice your quick thinking skills, logic and creativity. And developing convincing theories on the spot will help you in your career and in your personal relationships.
7. Grab the Brainbox 360 controller.
Believe it or not, playing certain video games can actually be good for your health. You’ll develop stronger visual skills and make decisions 85% faster than non-gamers, say experts from the University of Rochester, New York. Gamers can read the newspaper, recognize a scene or pick out facial features faster in between fragging killer aliens.
8. Subscribe to a daily newsletter.
Make the most out of your web surfing. Whether it’s a “word of the day,” “quote of the day” or “this day in history” newsletter, receiving new information each day will add data to the hard drive in your head. The mental stimulation will increase your comprehension skills. The additional knowledge will also make you sound more worldly and intelligent.
9. Curry favours.
Tuck into a Ruby Murray tonight to clear the mental cobwebs. Scientists from University of California discovered that curcumin – a yellow-coloured compound found in the curry spice turmeric can slow the onset of memory loss. Small doses of curry could also help protect the brain against Alzheimer’s disease - at least that’s the effect in rats. Curries with a yellow tinge will have the highest curcumin count.
10. Grab a cue and play pool.
Rack ‘em up, grab a cue and concentrate on your strategy. Billiard players must focus on the immediate, blocking out distractions as they plan their next moves. Strategic planning increases mental clarity. Concentrating on the immediate helps keep your mind sharp. Furthermore, this game of angles demands that players think in terms of physics, something most of us rarely do in our everyday lives. And it’s a brilliant way to pass the time.
11. Learn an instrument.
A Stanford University research has found for the first time that musical training improves how the brain processes the spoken word. So pull out your old guitar, sign up for piano lessons, or rent a trumpet or a clarinet. Learning how to make music will stimulate your creativity. Reading music provides mental stimulation. Playing an instrument requires powers of recall as well as concentration to maintain tune and tempo.
12. Being boron.
Fat-busting snacks have the added benefit of enhancing your little grey cells. British Nutrition Foundation reports show low-fat dried fruits such as dates are a good source of brain-boosting boron. Get 200g of the fruit down you a day and you’re likely to score higher in motor skills than your raisin-less colleagues.
13. Fresh air golf playing.
Escape to the links and spend a few hours in the fresh air counting birdies, bogeys and mulligans. Just play! It is good for your spirit and good for your brain. Golf is a social sport and a great way to network and relax at the same time. Golfers get mental stimulation using their decision-making skills as they plan stroke strategies. As the sport involves the control of repetitive movements, it instills mind-body discipline.
14. Less stressed with yoga.
Yoga is more than an exercise and you might be surprised at how strenuous it can be. Beyond the physical demands that give your entire body a workout, yoga has great calming and relaxation qualities. Yoga forces you to focus on controlling all your muscles and your breathing. You’ll let your worries slide away, giving your mind a rest from stress.
15. Build a miniature model.
Remember the fun you had as a kid making model airplanes and cars? Recreate that by building a miniature model, it is a great way to activate your brain and keep it in good working condition. Following all those written instructions sharpens your powers of concentration. Focusing on the task at hand will also be very relaxing.
Remember to keep your mental faculties in tip-top shape by giving yourself plenty of opportunities for mental stimulation; by keeping your mind active you’ll reap great brain-boosting benefits.
Featured Partner: Keep your brain in shape by taking care of your body. Get lots of information on womens health care. Read this great article that has info on hypertension and how daily workouts can help. Check out this educational site on healthy exercise information. Look into special womens health services available in your area.
"Things turn out best for the people who make the best out of the way things turn out." - Art Linkletter
"The mind is its own place, and in itself can make a heaven of hell, a hell of heaven." - John Milton (1608-1674)
"I had the blues because I had no shoes until upon the street, I met a man who had no feet." - Ancient Persian Saying
Workout Like A Pro Even If You Are Not!
“Any workout which does not involve a certain minimum of danger or responsibility does not improve the body - it just wears it out.”
- Norman Mailer
Note: This guest post was written by personal development blogger Aaron Potts.
Information overload is running more and more rampant every day, yet despite this excess of information, many people are still lost when it comes to losing weight and safeguarding their health. There is so much information – much of it conflicting – that people just don’t know who to believe.
This guide is dedicated to helping the average person get the benefits of a professional exercise program, but without needing to actually hire a professional!
1. What is your Goal?
Amazingly, the average person never makes it successfully past this point because they think that they just want to “lose weight” or “be more healthy”. As with every other goal in your life, getting very specific is the necessary first step. Think more along the lines of “I want to lose 20 pounds” or “I want to get down to a 15% bodyfat level”. Those are just example goals that you might have, but getting that specific will help you to measure your progress as you move forward.
Also, by getting specific with your goal, you will give yourself a measurable target to aim for, which will help you immensely when it comes to staying focused.
2. Keep it Simple
The more information that is put out there about how to exercise, the more tempted people are to second-guess their decisions about how to proceed. The bottom line is that there are only 2 types of exercise: resistance exercise and cardiovascular exercise.
Resistance exercise includes all manner of exercise where you are pushing or pulling against the resistance of gravity. This includes everything from a basic bodyweight exercise such as a push-up, all the way up through the heavy free weights and exercise machines found at a gym.
Cardiovascular exercise, on the other hand, is characterized by a sustained bout of heart-rate elevating activity that is extended over a longer period of time, usually at least 30 minutes of non-stop exercise. The goal of cardiovascular training is to keep your heart rate roughly between 55% and 85% of your maximum level, as measured in beats per minute. The formula to calculate this level of difficulty is as follows:
The number 220 minus your age, multiplied times the percentage of intensity. For example:
220 – 40 (your age) = Maximum heart rate of 180 beats per minute.
180 x .60 (60% intensity level) = 108 beats per minute
180 x .80 (80% intensity level) = 144 beats per minute
Both resistance exercise and cardiovascular exercise should be part of your weekly exercise program. For basic weight loss and fitness, you should perform resistance exercise for at least 30 minutes at least three days per week, followed immediately by at least 30 minutes of moderate intensity cardiovascular training (roughly 70% of maximum heart rate). You should also do 45 minutes of moderate to high intensity cardiovascular training an additional two or three times each week on days when you don’t do resistance training.
3. Do your Research
There are innumerable free or low-cost methods of learning how to do any particular type of exercise. The Internet is obviously a great place to find plenty of exercise information, and you can also look in books and magazines, as well as purchase DVD’s, or even download fitness videos from sources such as iTunes.com.
In addition to the exercises that can be found at the Fitness Destinations website, here are 3 other top-notch websites that have a large stock pile of exercise-specific information:
http://www.bodybuilding.com/fun/exercises.htm
http://www.e-weightloss-fitness.com/resources.shtml
http://exercise.about.com/
4. Mind your Intensity
Let’s face it, you aren’t going to get great results unless you make a true effort, and unless you make that effort over the long-term. No one put on 50 pounds overnight, and you won’t take it off overnight, either.
Measuring intensity when it comes to resistance exercise depends on various factors, but it can be broken down into a basic formula that gives you a solid place to start:
For any given resistance training exercise, do 3 sets of each exercise, and use a weight that brings you to a point of temporary muscle exhaustion after performing between 10 and 15 repetitions.
1 Repetition = 1 full exercise movement from start to finish. Using push-ups as an example, 1 full push-up is taking your body almost all the way to the floor, and then pushing yourself all the way back up to an upright position.
1 Set = The number of repetitions that you do of any given exercise without taking a break. So, if you do 10 push-ups without taking a break, that is 1 set.
To measure your intensity when you are doing cardiovascular training, simply use the heart rate calculation formula that was given above. A 55% intensity level is at the low end, and even someone who is out of shape can usually pull that off, even in the beginning. As you get in better shape, take the intensity level up incrementally according to your increased level of fitness.
A heart rate monitor is the easiest way to measure your heart rate during exercise, although most cardiovascular training machines have a hand-held version that you can use, or you can simply take your pulse on your wrist or your neck. Time a 10-second period of time while you are counting your pulse, and then multiply that number times six. For example: If your 10-second pulse count was 20 heart beats, then multiplying that times 6 gives you an intensity level of approximately 120 beats per minute.
5. Listen to your Body
You have been living with your body for many years, so no book, personal trainer, or article on the Internet is going to be able to tell you exactly how you feel. When your body sends you signals, listen to them.
If a resistance exercise does not feel right, then you are either doing it wrong, you are doing it with the wrong weight, or you are simply not strong enough or otherwise able to do that exercise.
If a certain type of cardiovascular training causes you excessive discomfort or light-headedness, then don’t do that exercise. There are always other options for doing cardiovascular training. A quick list includes: running/walking, bicycle riding (indoor or outdoor), rollerblading, hiking, a cross trainer/elliptical machine at the gym, a stair stepper or stair master, aerobic classes, and swimming.
You must also listen to your body when it comes to recovery. If you are still sore from a previous workout, then don’t exercise the parts of your body that are sore. Work on other parts of your body while you recover from previous workouts. If you fail to recover properly, you risk overtraining, which can lead to diminished results, lackluster performance, or even injury.
If you feel like you need to hire a personal trainer or other professional in order to get you on the right track, then do so. However, if you are willing to dedicate even a small amount of time to take ownership over your own level of health and fitness, you will find that success is not only within your grasp, but is actually a guarantee if you follow these basic exercise guidelines.
About Aaron Potts:
Aaron Potts is an ex-personal trainer who is the owner of the health and fitness blog Fitness Destinations, as well as the voice behind the self improvement and personal development blog Today is that Day.
---via The Ririan Project
Running : The Whats and Hows
“Running has never failed to give me great end results, and that’s why I keep coming back for more!”
- Sasha Azevedo
When you envision running, you probably will fall into one of two categories. Either you love it or you hate it; sometimes it is even a love/hate relationship. It’s painful, tedious, and exhausting. So what makes people love it? What makes people who hate it keep doing it? It is likely that the benefits of running outweigh the hatred (if there is any).
Many runners probably begin their running program with a physical goal foremost in their minds, like losing weight or toning their legs. These are definitely some potential benefits that come from running, but they’re not the only ones. One of the greatest benefits of a runner’s lifestyle is that it strongly contributes to overall health in so many ways. It could even be a way to meet people or to compete with others in races. Well, the fact is, running has a lot of benefits. And here’s a list of some of the best.
1. Win the battle of the bulge.
Many people start running in order to win the battle of the bulge. Whether they are obese or just want to lose that last ten pounds, or even if they just want to stay at the weight they are at, approximately 60 percent of runners start running to manage their weight. Running is one of the top activities for burning fat. In fact, with the exception of cross country skiing, running burns more calories per minute than any other form of cardiovascular exercise.
2. Prevent muscle and bone loss.
Our bones are made to accommodate the demands placed upon them. By sitting in front of the monitor all day many of us allow our bones to grow weaker, but by running regularly our skeleton gets the demand it needs to stay healthy. In addition to keeping our insides from aging quickly, regular, high-intensity exercise, like running, has also been proven to promote the human growth hormone, which celebrities have taken injections of for years to keep them looking young.
3. Fight disease.
Running reduces the risk of stroke and breast cancer. Regular running has become a treatment option for doctors to prescribe to patients who are at a high risk, or early stages, of osteoporosis, diabetes, and hypertension. It reduces the risk of heart attacks, by strengthening the heart and lowering blood pressure. Running maintains the elasticity of arteries incredibly well because as you run your arteries expand and contract nearly three times as much as usual.
4. Maintain and improve general health.
Running is one of the best activities most people can do to improve their health. It raises HDL (or “good”) cholesterol, reduces the risk of blood clots, and encourages use of the 50 percent of your lungs that usually go unused. Running also boost the immune system by creating a higher concentration of lymphocytes (white blood cells that attack disease).
5. Get confident.
Jogging builds confidence and self-esteem like few other individual sports can. It allows the runner to defeat trial after trial, growing stronger and more sure of themselves with each footstrike. It allows you to truly climb hills and clear obstacles. It provides a feeling of empowerment and freedom that comes with knowing that your legs and body are strong and capable. Confidence is even more a product of running for those who lose weight and gain a better self-image through running.
6. Stress relief.
This is another huge benefit of jogging. Whether by allowing you the time to think about life’s problems or time to escape them for awhile, tension easily flies by the wayside as you fly over the miles. Distance runs are great for solving headaches and problems that are nagging at you. What could be better than a three hour run all by yourself to clear your mind and allow you to pin down an answer? Speed runs are great for tearing through aggression and anger. Focus all that emotion into a few sprints and you’ll feel better in no time.
7. The famous “Runner’s high.”
Aside from just the stress relief, jogging has also been proven to improve attitude. Running, especially outside and on trails, creates a release of endorphins that can cause euphoria (runner’s high) or just a general sense of happiness. Running has been used for years to treat clinical depression and addictions of all kinds. Less tension, less depression, less fatigue, and less confusion are just a few of the changes that patients have seen after beginning a regular running program. Running gives something for them to focus on, allowing them to see something besides their depressed state or addiction.
8. Train your mind.
Along that line, running can help train the mind as much as it trains the body. By making yourself overcome the obstacles that running brings, you learn focus and determination. The will and strength that gets your body through long runs or those runs you’d much rather skip is what in turn strengthens your mind and gives you focus and determination in other areas of your life.
9. Improve coordination.
Another worthwhile benefit which may be gained from running. This may seem surprising to many who assume it is not possible to gain these types of benefits from running simply because it is such a simple sport. However, there is some coordination involved in running. Trail running which involves running on unpaved trails especially requires a great deal of coordination. The uneven surface combined with obstacles such as rocks and tree roots can make trail running quite difficult. However, runners who regularly run on these types of services, quickly learn to maintain better control over their bodies to prevent tripping and stumbling while running.
10. Versatility.
Not many sports can be done almost anywhere with almost no gear. I’m sure the ancient Greeks would argue that even shoes and clothes aren’t required, as their Olympians were quite the minimalists. Today, we just need a good pair of running shoes and off we go. From urban sidewalks to rural trails and all the real estate in between, the world is loaded with places for runners to explore. Travel a lot? There’s always room in your suitcase for a pair of sneakers. The world is your gym, go re-discover it.
Starting a running program is far simpler than most people believe. If you’re new to running or have any health impairments, it’s advisable to make an appointment with your doctor to be sure you are healthy and ready to start. Then, find a good pair of running shoes, get off the couch and… go!
STEPS TO EFFICIENT RUNNING
Run tall. Gravity and weak core muscles cause many runners to “fold” in the middle when their feet land. This sitting-down movement wastes energy. Imagine that wires are attached to your shoulders, pulling you up slightly. Thrust your hips forward a bit and think “stability” when your foot hits. It’s easier to run tall if you’ve worked your core properly.
Relax. Tension in your arms, shoulders, neck, and face reduces efficiency. Arms and fingers should be loose. Unclench your hands and let your jaw jiggle.
Breathe right. Your breathing should be rhythmic and deep, and you should feel your diaphragm, not your chest, doing the work. Exhale with controlled force. When you pick up the pace, don’t let your breathing get shallow.
Land on the midfoot. A heel-first landing is a brake. It means you’re extending your leg out too far in front of your center of gravity, so it takes more energy to move forward. And it’s shaky, so your muscles are working on stabilization instead of forward motion. Shorten your stride. It’ll feel odd at first, like shuffling, but once you get used to it, focus on thrusting backward with force.
Run softly. The louder your footfalls, the less efficiently you’re running. Try running more quietly; you’ll be unconsciously switching to a midfoot strike and a shorter, quicker stride.
Swing symmetrically. Check your form on a treadmill in front of a mirror. If one arm is bent more than the other or swings more, you have a musculo-skeletal imbalance that can slow you down. Target the weaker side with strength and flexibility exercises.
WARNINGS
Always stretch after you run. It may not seem like you need to stretch after, but it helps you get rid of lactic acid, which is what makes your muscles ache! In addition, stretching your muscles will allow them to become stronger/faster. Also, by stretching after your run, you need not worry that you are stretching cold muscles. Pre-run stretching, while not inherently unsafe, is more likely to cause injury if not preceded by a warm-up.
Don’t feel pressured to continue faster than you’re able. Repeat weeks and move ahead only when you feel you’re ready.
Don’t skip the warm-up, and be sure to walk for a bit when you’ve finished, to allow your body time to cool down gradually.
Always consume adequate amounts of fluids before, after, and during (if runs last more than 45 minutes or so) your runs, especially in the heat. If you feel at all thirsty, you are already dehydrated.
Running truly requires the least equipment and planning of all exercise. Grab your shoes, a couple of running buddies, and head outside. You’ll be looking and feeling better in no time.
10 Biggest Muscle Saboteurs, Get Rid Of Them
“The man who achieves makes many mistakes, but he never makes the biggest mistake of all - doing nothing.”
- Benjamin Franklin
Entering the weight room is the first step to building muscle but it’s not the last. What you do before, during and after a workout can either annihilate your hard work or elevate your growth to a whole new level.
Your personal habits, your social life, even which exercises you choose to do can take away from what you’re trying to build. In the following post I will try to pinpoint ten factors that sabotage your results. Add them up and they could be why your muscles have nothing to show for all your time served.
But only 1 percent of your time should be spent on problems — 99 percent should be spent on solutions. So in that spirit, after I bring each saboteur to your attention, I’ll give you a solution-oriented tip.
1. Winging it.
Peter Drucker once said that “Action without planning is the biggest cause of failure,” and I believe that statement is 100% accurate. “Winging it” means having no written goals or plans, no training journal and no way of “keeping score.” It’s when you just show up at the gym day after day and do whatever strikes your fancy, whatever machine happens to be available, or whatever you’ve become habitually accustomed to doing. Winging it is when you don’t know where you are, where you’re going or how you’re going to get there — but you start your journey anyway — no compass, no roadmap.
Fix it: Always have a plan. Strategic planning is a never ending process and includes: Assessment (where are you now?), goal setting (where do you want to go?), creating a plan or strategy (how will you get where you want to go?), executing the plan (what action steps you must take daily to reach your goal?), and measuring results (how will you know if you’re moving towards your goal and how will you know when you’ve reached it?). Boneheads “wing it.” Butt-kickers have a master plan and goals for every workout.
2. Skipping basics.
Plenty of weightlifters believe that doing isolation exercises like chest flies and leg extensions is the only way to make their muscles grow. But basic moves such as bench presses and squats force several muscle groups to work together, imposing more stress on your body for bigger gains. Your body reacts to all that stress by having the anterior pituitary gland issue more growth hormone to compensate for the extra effort. Of course you need variation, but don’t abandon basic moves in favor of intermediate isolation exercises.
Fix it: Write down the exercises in your routine to see what percentage of them are compound moves. If it’s not in the range of at least 40-50 percent, then you’re doing too many isolation exercises.
3. No warm-up.
Jumping into your workout routine without a proper warm-up or finishing without a proper cool-down is a sure-fire way to set yourself up for acute injuries during the workout or chronic injuries over time.
Fix it: The best warm-up is to simply do an easier version of whatever your full workout is going to be. For example, if you are going for a run on the treadmill, start first by walking, then jogging and then move into your full running pace. Or, if you are doing a strength-training workout, do your first set of each exercise with lighter weights, do your second set with heavier weights and your third set with your heaviest weights for that exercise.
Your body responds best (and you reduce your risk of injury) when you build intensity slowly rather than quickly. So always leave yourself a few extra moments for warming up.
4. Poor technique.
Doing an exercise too quickly or executing a move with sloppy form can increase your risk of injury. And an injury can interrupt your workout program, and make it difficult to be consistent and get results.
Fix it: Remember to do your exercises slowly and with good form. If you are not sure how to do an exercise, ask a trainer or follow the instructions that are usually located directly on the machine. If you are new to an exercise class, show up early and ask the instructor to show you the tougher moves before class starts so you know how to do them properly.
If you can’t find instructions or get assistance, skip the exercise and do an exercise that is more familiar to you. When doing any new exercise or movement, take your time and do it extra slow as this will reduce your risk of injury if your technique is not perfect.
5. Extra sport.
Engaging in sport too often can sidetrack your muscle-growth goals. Muscles usually need 48 hours of rest to adapt to the stresses placed on them during exercise. Engaging in extra activity also makes your body more likely to use any excess kilojoules it has for fuel and not for rebuilding itself.
Fix it: Pull your cardiovascular activity back to the bare minimumtwenty minutes, three times a week to see what effect it has on your body. If cardio is indeed stealing your muscle, you should begin to notice strength improvements — being able to lift more weight or complete more repetitions — within two to three weeks.
If your number one goal is to increase muscle size and strength, and not necessarily to build overall health, try pulling back further. Can’t miss a game? During your workout, ease up on the muscles you use most in your extra activity so they have more time to recover.
6. Starving yourself.
You need to eat after your workout. Right after a session, your body is hustling to convert glucose into glycogen so your muscles can repair themselves and grow. So if you’re not going to eat after your exercise, your body will start to break down muscle into amino acids to convert into glucose.
Fix it: After you work out, eat a high-carbohydrate mealand don’t forget the protein. A recent study in the Journal of Strength and Conditioning Research found that a four-to-one carbohydrate-to-protein ratio can provide 127 percent greater muscle-glycogen storage than a high-carbohydrate drink alone. For even greater results, have a sports drink before and during exercise.
7. Too little sleep.
If you don’t get enough deep sleep, your muscles can’t recover. Besides, when you work out on insufficient sleep, you exercise at a lower intensity than you realize but you feel as if it’s high. So your muscles are less likely to receive enough stress to grow.
Fix it: Go to bed and wake up at set times every day, even on weekends, to keep your sleep cycles regular. In addition, avoid caffeineand perhaps exercise for four to six hours before bedtime.
8. Thirst.
For the active adult, eating about a gram of protein for every kilogram of body weight helps build muscle (if the protein is processed correctly). A high-protein meal has a slight diuretic effect — when the body uses protein for energy, it has to remove the nitrogen component of the molecule to turn it into glucose. This requires plenty of water.
Fix it: Drink eight to ten glasses of water a day and divide your protein among five or six small meals throughout the day. Eating an average of 25-30g each meal is ideal. You’ll put less stress on your kidneys and you’ll also utilize more of the protein you’re ingesting by giving your body only as much as it can use each time.
9. Sugar.
Sugary drinks can fool your body with a blood-sugar spike, making you prone to skip other, nutrient-dense foods you could be eating. Therefore, if your sugar habit limits your intake of muscle-building amino acids, it will sap the fuel you need for your workouts.
Fix it: Water and low-sugar sports drinks are your best bets. But sugar hides elsewhere. Watch out for dried fruits, certain nutrition bars and even tomato sauce.
10. Smoking and drinking.
You know smoking is foolish. You know you’re gambling with cancer, stroke and other health issues. But did you know you’re also sabotaging your strength training? Smoking places carbon monoxide in your system, which prevents your muscles from getting as much oxygen to use for energy. The less oxygen your muscles have to draw from, the less efficient they are at contracting, which can limit their capacity for work.
Regarding alcohol, it can cover your abs with a layer of lard and interfere with hormones that help build them. Drinking alcohol regularly can keep testosterone levels lower than usual and decrease muscle mass.
Fix it: Stop smoking and don’t worry about becoming a cold-turkey butterball. Thirty minutes of exercise three or four times a week helps control body weight, and produces positive psychological effects that might diminish the need to smoke. Furthermore, drinking moderately (two drinks or less per day) won’t harm testosterone levels and can actually improve your cardiovascular health.
You put in the time, the sweat — maybe the tears — but you don’t see results. Quit blubbering! It will be fine. Annihilate these ten saboteurs and watch your muscles grow with nothing holding them back.
via---- The Ririan Project
On Laughter
“Even if there is nothing to laugh about, laugh on credit.”
- Anonymous
There may be more to the lyric “Put on a Happy Face” than just a catchy tune — putting on a happy face is absolutely good for you, and those around you.
For hundreds of years, it has been acknowledged that “Laughter is the best Medicine”. Breakthrough scientific research is shedding new light on the physiological beneficial effects of humor on health. Laughter can come in handy, whether it’s for dealing with an illness, the pressures of daily living, stress, coping at work even, laughter can dramatically change the quality and outlook of our lives.
And laughing makes us feel good for a reason. The physiological effects on our body do some pretty amazing stunts. Here are some examples:
1. Manage your hormones.
Laughter reduces the level of stress hormones like cortisol, epinephrine, adrenaline, dopamine and growth hormone. It also increases the level of health-enhancing hormones like endorphins, and neurotransmitters. Laughter increases the number of antibody-producing cells and enhances the efficiency of T-cells. All this means a stronger immune system, as well as fewer physical effects of stress.
2. Nice internal workout.
A good belly laugh exercises the diaphragm, contracts the abs and even works out the shoulders, leaving muscles more relaxed afterward. It even provides a good workout for the heart. Laughing 100 times is the equivalent to 10 minutes on the rowing machine or 15 minutes on an exercise bike!
3. Physical release.
Have you ever felt like you had to laugh or you’d cry? Have you experienced the cleansed feeling after a good laugh? Laughter provides a physical and emotional release.
4. Positive frame of mind.
Laughter brings the focus away from anger, guilt, stress and negative emotions to them alongside other “mere distractions.” It will make you cheerful and put you in a positive frame of mind.
5. Change your perspective.
Researchers found that our response to stressful events can be altered by whether we view something as a “threat” or a “challenge.” Humor can give us a more light-hearted perspective and help us view events as “challenges,” thereby making them less threatening and more positive.
6. Social benefits of laughter.
Laughter is contagious, so if you bring more laughter into your life, you can most likely help others around you laugh more. By elevating the mood of those around you, you can diminish their stress levels, and possibly improve the quality of social interaction you experience with them, reducing your stress level even more!
What’s even better is that the more you smile, the more others will too. Seeing a smile creates what is termed as a “halo effect,” helping us to remember other happy events more vividly, feel more optimistic, more positive and more motivated.
7. Fight illness better.
People who are optimistic (who are out there laughing!) have stronger immune systems and are actually able to fight off illness better than pessimists.
The research is very clear — this is not some social science generalization — there is a link between optimistic attitudes and good health. And it has been measured in a variety of ways. Overall, scientists have found that optimistic people are healthier. Their biological makeup is different and they have a more robust immune system.
8. Live longer.
According to some recent research published in the Archives of General Psychiatry, elderly optimistic people, those who expected good things to happen (rather than bad things), were less likely to die than pessimists.
In fact, among the 65-85 year-old study participants, those who were most optimistic were 55 percent less likely to die from all causes than the most pessimistic people. What’s more, after researchers adjusted the results for age, smoking status, alcohol consumption, physical activity and other measures of health, the optimists were 71 percent less likely to die than the pessimists!
9. It feels like eating 2000 chocolate bars.
That’s right — according to The British Dental Health Foundation, a smile gives the same level of stimulation as eating 2000 chocolate bars. The results were found after scientists measured brain and heart activity in volunteers as they were shown pictures of smiling people and given money and chocolate.
People have long been drawing attention to the fact that smiling increases happiness both in yourself and those around you, so it is good to receive the backing of this scientific research.
10. It costs absolutely nothing.
It doesn’t cost a cent and it is highly contagious.
A recent research showed that pre-school-aged children laugh up to 400 times a day, but by the time we reach adulthood, we laugh a mere 17 times per day on average! Here are some strategies to help you raise your laughter level:
HOW TO USE LAUGHTER
TV and movies: There’s no shortage of comedies out there, both at the theater and in the aisles of the video stores, as well as right on your TV. While wasting your time watching something slightly humorous may actually frustrate you, watching truly hilarious movies and shows is an easy way to get laughter into your life whenever you need it.
Laugh with friends: Going to a movie or comedy club with friends is a great way to get more laughter in your life. The contagious effects of laughter may mean you’ll laugh more than you otherwise would have during the show, plus you’ll have jokes to reference at later times. Having friends over for a party or game night is also a great setup for laughter and other good feelings.
Find humor in your life: Instead of complaining about life’s frustrations, try to laugh about them. If something is so frustrating or depressing it’s ridiculous, realize that you could “look back on it and laugh.” Think of how it will sound as a story you could tell to your friends, and then see if you can laugh about it now. With this attitude, you may also find yourself being more lighthearted and silly, giving yourself and those around you more to laugh about. Approach life in a more mirthful way and you’ll find you’re less stressed about negative events, and you’ll achieve the health benefits of laughter.
“Fake it, till you make it!”: Just as studies show the positive effects of smiling occur whether the smile is fake or real, faked laughter also provides the benefits mentioned above. So smile more, and fake laughter; you’ll still achieve positive effects, and the fake merriment may lead to real smiles and laughter.
WARNINGS
A small stomach ache can result.
Don’t force your laugh.
Laughing invokes feelings of happiness and joy. Instead of being all gloomy and frustrated because there is no perceived solution, laughing lifts us up out of our pool of problems and plops us on solid ground where we can gain some new insights. Don’t forget to LOL (laugh out loud) frequently!
Concentrate Better, Learn More
“The mind is like an iceberg, it floats with one-seventh of its bulk above water.”
- Sigmund Freud
Whether you’re having trouble concentrating at work or you just need an extra mental kick to make it through your finals, there are some easy tricks that can improve your memory, concentration and focus.
It doesn’t matter how brilliant you are or how much experience you’ve had — you can still improve and expand your mind. Optimizing your brain’s function is essential to being the best you can be, whether at work, in leisure, or in your relationships.
Studies of students’ IQ levels show they rise and fall throughout the day depending on a variety of factors and events. Are you operating at your peak? Here are some powerful ways to shift your brain into a higher gear.
1. Do two things at once.
One of the simplest ways to learn how to do two things at once without dividing your attention is to put two TVs next to each other, switch them to different channels, and try to listen to both at once. See how much information you can swallow from each and try not to miss a thing.
Once you’re able to do this well, you can use the TVs to learn how to resist distractions. So, instead of trying to take in everything from both TVs, concentrate on one programme and ignore the other. It’ll be hard at first, but be determined. When you think you’ve mastered it, lower the volume on the set you’re watching and raise it on the one you’re not. If it doesn’t drive you crazy first, this technique is guaranteed to teach you how to pay attention effectively.
2. Become an expert.
A little expertise is a good thing. What you should know is that those who come out on top at work go home and revise. They wouldn’t admit it, but they do. So do your homework. Spend twenty minutes going over some aspect of your job — or, if you’re angling for a move, someone else’s. It takes very little effort to get a leg up on other blokes who don’t take the time to increase their worth as an employee.
3. Speed read.
Most of us read at a snail’s pace — or 256 words per minute — about one-fifth of our potential. Following a few tips, you can get yourself to between 1000-1500 words per minute within four weeks. It’s just a matter of conditioning. Here’s how:
Preview what you’re going to read. Look at the titles, subheads or anything that’s in italics or boldfaced. The writer is doing this because he wants you to remember it. It helps you subconsciously pick up on ideas, concepts and other essential information.
Use your hand as a pacer to underline what you’re reading and to keep you moving quickly through the text. It’s a concentration tool. It keeps you focused on what you’re reading, which means you’ll retain more.
Read groups of words. Words are meant to trigger thoughts. Hearing everything in your head — as opposed to just seeing it — can literally slow your thinking. We’re instructed that in order to comprehend what we read we have to read everything word for word. It’s not necessary. You can read groups of words and get just as much out of it, in less time, without sacrificing tone or style. Start reading words in groups of twos and threes, and increase the number as your skill improves.
Read vertically. Left-to-right progression wastes a lot of time and causes you to read everything, most of which isn’t all that necessary. By keeping your left-to-right eye movement at a minimum as you go down the page, your eye can take in segments of up to 3600 words a minute.
4. Grow a big brain by playing.
Thrashing the kids at FIFA or dishing out the carnage on Halo may not seem like the highest of intellectual pursuits, but playing computer games will not only help you de-stress, it’ll improve your digital dexterity and mental reaction.
5. Write right.
To get your point across better on paper, have a dialogue with yourself. Read everything you write out loud. Does it sound natural and unforced? Are there a lot of little pet ideas and clever phrases that you’ve allowed to get in the way of the main idea? Writing is speaking in slow motion. You have plenty of time to get it right. If you read aloud what you write, not only will your level of erudition improve, but your sentences and paragraphs will be better formed — and so will your ideas.
6. Fresh thinking and bright ideas.
If Kit-Kat is your idea of a break, then you could be seriously hampering your march towards genius. Too much stress can seriously cripple brain-building. Book a holiday, turn your cell phone off, get away from the grind and let inspiration take you.
Sunlight and fresh air will do your cogitative faculties no end of good. Improving the oxygen supply to your brain will keep the grey matter happy, while sunlight not only supplies your body with vitamin D (needed for strong bones), it also helps combat attacks of mind-eroding depression.
7. Listen up.
Recently, scientists at the University of California plugged 37 college students into a recording of Mozart’s Sonata for Two Pianos in D-major, then gave them an IQ test measuring abstract reasoning. Results: the students scored seven to ten points higher than those who listened to nothing. Listening to a complex and highly patterned piece of music acts as a “warm-up” for the mind, which could be good for high-level mathematics, navigation, architecture or playing Sudoku.
8. Sleep to gain greater intelligence.
Amazing things can happen while you slumber. Sleep allows the more intuitive right side of the brain to work on whatever problems have been troubling your more logical left side during the day.
Experts on napping from Germany’s University of Lubeck proved that “sleeping” on a big decision is important because sleep provides us with moments of insight — the sudden acquisition of explicit knowledge. Subjects were given a series of stimulus-response sequences, all of which followed a hidden abstract rule. More than twice as many of those who then slept for eight hours before returning to the test had attained insight into the hidden rule.
An adage claims that wisdom is a primary benefit of getting older. While experience may provide some wisdom, without fine-tuning your brain now and again, it’ll become incrementally more difficult for you to sort out that wisdom.
7 Can’t-Miss Ways To Kick-Start The Writing Habit
Posted by Dave Navarro -
Blogging can bring your business exposure, credibility, and whole lot more revenue - so it’s in your best interest to deliver a steady stream of powerful writing. But for a lot of us, that’s a tall order. If you’re finding your creative juices running a little dry, this list of quick and easy tips is sure to get them flowing again.
Write nothing but headlines. Sometimes the thought of writing an in-depth article is too much for your brain to deal with after a long day (or at the start of one). Spend 15 or 30 minutes just churning out headlines without worrying about how catchy they sound. You may not be in the mood to write an article from scratch, but if you keep building a collection of headlines you give yourself a ton of options. The more headlines you add to your list, the more likely you’ll find something you’re in the mood to write on at any given moment.
Write ‘crap’ without feeling guilty. We tend to assume that great writers write great stuff all the time. Face it - they don’t. Professional writers write even when nothing but crap comes out because they know that it’s part of the journey to getting the real gems. Steve Allen said to “write for the trash can,” meaning write without reservations about what people might think, just to keep your writing skills in shape. Try it when you’re feeling stuck - it really works.
Schedule regular time and show up, even if you think you can’t write. Sometimes your brain will freeze, your motivation will leave you, and your car won’t start. Showing up at your keyboard will solve two of those problems. If you’ve scheduled 8am to 9am to write, and you sit there for an hour and nothing comes out, you’ve still followed through on your appointment. When you sit down tomorrow your chances of breaking writer’s block skyrocket. I’ve never met anyone who followed through on showing up and had long term writer’s block. When you show up, you’re subconsciously telling yourself that you’re serious about writing … and that sets you up for a win.
Write about how you solved a problem. People like stories; it’s just how we’re wired. The good news is, you’re already good at telling stories because you do it all the time in everyday conversation. Whatever the topic you write on, think of a time you worked through a problem or fixed someone else’s dilemma. Because you’re just telling what you already know, the creative pressure is off and you can just talk through what happened (and educate the reader in the process).
Edit older articles. Go through your previous blog entries and make them better. You’ve had a chance to forget what you wrote about, so you’ll come to it with a fresh eye and an ability to improve what was there before. It’s like dipping your toes in the water to get yourself used to the temperature - soon you’ll be ready to jump in. And the articles you edit may give you great ideas for new ones to boot.
Type out other people’s articles. This may sound odd, but it can get your gears unstuck. Jump to a blog you love, open up a text editor, and just start typing out your favorite articles. You’re not doing anything creative, but you’re writing all the same. It’s like a warm-up walk before you start running. A side benefit that comes from this is that when you type out other people’s sentences, you can become a better writer, because you’re ‘tasting’ different styles of stringing words together.
Add your tips to this list in the comments section below. Don’t be afraid - leave a comment right now with your best writing tip. If you don’t have one, just write about how you’re going to use one of the above tips in the next 24 hours. But above all, write something right now. Get that brain unfrozen and that motivation rising. (but about that car that won’t start … I can’t help you with that).
Keep it rocking
-via freelancefolder
Psychology
"I am mistrustful of psychology. It's just a way to rationalize away evil. It actually gives maniacs an excuse to do what they do by making their wildest fetishes and perversions seem logical, scientific, or like they can be explained away."
A very insightful observation, made in the unlikeliest of all places, a gossip website.
The poster was commenting on a post regarding the arrest of a 24 year old necrophiliac.Wisdom is everywhere and you may want to run from it , but it'll find its way to you :)
Jolie, Back Doing What She Does The Best...Kicking Azz
Tuesday, October 30, 2007
The Urge To Purge, Clean Your Life Up
You know those closets and drawers and cupboards that are so full, they won't quite close?
It turns out they could be bad for your health: Every time you look around and feel anxious that the mess is getting out of hand, your body releases cortisol, one of the classic stress hormones, says Steven Maier, PhD, a neuroscience professor at the University of Colorado at Boulder.
Arianne Cohen, the author of Help, It's Broken! A Fix-It Bible for the Repair-Impaired, asked top organizing experts to help us get a grip.
The Kitchen
Purging: Even Emeril doesn't need six spatulas and four whisks; two of each will do, so start by tossing extras. While you're at it, check expiration dates on foodstuffs and pitch anything that's past its prime. Next, tackle seldom-used appliances like cappuccino and bread makers. "Those things don't need to live in the kitchen," says Ellen Kosloff, senior professional organizer at TaskMasters New York. "Put up a rack in the garage, or store them on a hallway closet shelf."
Prevention: The number one rule: Keep the counters clear. "Counter space is only for items you use daily," says Barry Izsak, president of the National Association of Professional Organizers. "Everything else can be stored in a cabinet or pantry."
The Household Desk
Purging: Begin by throwing away the no-brainers, including junk mail, expired coupons, brochures, and catalogs. Next, create desk zones. "Have a bill-paying zone, a stationery zone, a mail zone, and a reading zone," says Kosloff. "Keep everything you need for each activity in neat containers."
Prevention: Tackle your zones weekly, particularly bills and mail. For incoming papers such as children's art or tax information, keep one folder or container for each category, and at the end of the year (or month, if things really pile up fast), choose the keepers and purge the rest.
The Bookcase
Purging: Some people would consider it a sacrilege to ever get rid of a book, but if you've decided it's time to winnow, donate all books that don't meet any of these three criteria: books you love, books you read regularly, books whose content can't be found on the Internet.
Prevention: Librarian's rules: No stacking or double shelving allowed. "Group your books into categories like fiction, nonfiction, and travel, so you can see what you have," says Chris McKenry of Get It Together LA. And good news: "Regifting is perfectly acceptable with books."
Tchotchkes
Purging "You should own nothing that is not useful, beautiful, or loved," says Izsak. If a tchotchke can't pass this test, out it goes.
Prevention: When a new tchotchke comes in, Kosloff suggests immediately rejecting it if you already own something similar. Keep only the little objects you'll use (a vase, a pretty bowl) or that are uniquely meaningful (a handmade gift or travel memento).
 |
| The Clothes Closet Purging: "Remember that 80 percent of the time, we wear only 20 percent of our clothes," says McKenry. So go through your wardrobe and jettison anything that's one of the four S's: stretched, small, smelly (ew!), or stained (sure, you could clean the stained and smelly pieces, but the idea is to let things go). Another great tip: Turn all your hangers in one direction, and for the next six months, flip the hanger (and leave it flipped) when you wear something. Donate the untouched clothes. Prevention: "The rule of thumb," says Izsak, "is that when something new comes in, at least one thing—preferably two—must go. And be realistic. If you're a size 10, hold on to the 8s but not the 6s." |
Toiletries and MakeupPurging: "Sort through all your half-empty bottles of shampoo, lotion, and makeup, and toss anything you haven't used in six months," Morgenstern says. Group what's left in containers of like products (i.e., rather than having 18 kinds of makeup sitting out on the counter, put it all in one easily accessible container). Morgenstern also uses extra toiletries (unopened, of course) to make hostess baskets for overnight guests.
Prevention: Avoid impulse purchases by buying products only to replace those you're done with.
via---- Oprah.com
Yahoo Messenger Beta 9.0
Windows only: Share pictures, videos, maps and large files without leaving your instant messenger window with Yahoo Messenger 9 Beta. New features include the ability to view YouTube or Yahoo Videos, Flickr pictures and online map links with another user, as well as a removal of the 1GB size limit on file transfers. Also added is the ability to forward text messages and computer-to-computer voice calls to a mobile phone, but, as CNet points out, many users will just like the new emoticons—they've expanded to cover moods like "rock on," and can be put into status messages. Yahoo Messenger 9 Beta is a free download for Windows only.
Productivity - The Secret And The Website
Have you heard about Seinfeld’s productivity secret?
Yes, that Seinfeld.
Apparently back in the day an aspiring young comedian named Brad Isaac asked him for some tips on becoming a successful comedian.
Seinfeld told Brad his secret.
He told me to get a big wall calendar that has a whole year on one page and hang it on a prominent wall. The next step was to get a big red magic marker.
He said for each day that I do my task of writing, I get to put a big red X over that day. “After a few days you’ll have a chain. Just keep at it and the chain will grow longer every day. You’ll like seeing that chain, especially when you get a few weeks under your belt. Your only job next is to not break the chain.”
“Don’t break the chain.” He said again for emphasis.
You can read the full story by Brad at Lifehacker.
Don’t break the chain…it’s so powerful. You can use this productivity tip for so many things in your life. Want to learn a language? Teach yourself one new word each day. Want to write a blog? One post per day. Want to get in shape? Do some sort of exercise each day. Whatever you do, don’t break the chain.
But wait, there’s more! Not long after Brad wrote about what he learned from Seinfeld, someone awesome created a website called dontbreakthechain.com
Here’s what it looks like:
It may look simple, but it’s meant to be.
Just register (free, of course) and start creating a chain for whatever you choose. All you have to do is click on a date and it will fill in. You can also create multiple chains like I have. Go to Don’t Break The Chain and begin to improve something (anything) about yourself!
Dream Houses
From the densely populated regions appear, the skyscrapers of the city behind you! In this 2008 show GEO-Kalender GEO-Fotografen houses in great nature, the dream of living and freedom symbolizing.
© Ralf Kreuels/Laif
A Fischerkatein the dunes of the Danish island latter
© Bard Loken/Samfoto
Midsummer on the Lofoten, the rugged islands off the coast of Norway
© Yann Arthus- Bertrand/Altitude
Ebbe off Brittany coast at high tide, the sand bank across from the sea lapped its
© Erich Spiegelhalter/Agentur Focus
The famous granite rock of "rose" in the Brittany coast, in the light of the sun is deeply dyed red
© George Steinmetz/Agentur Focus
The people of New Guinea Korowai to live in tree houses for protection against controversial neighbors
© Ralf Kreuels/Laif
Eine einsam gelegene Alm in den Savoyer Bergen – wahrend des Sommers Weideland fur Schafe
© Yann Arthus-Bertrand/Altitude
A lonely Alm located in the mountains of Savoy during the summer grazing land for sheep
© Klaus D. Francke/Bilderberg
Farmstead on one of the men - West volcanic islands off the south coast of Iceland
© C+R Dorr/Premium
At the Baltic Sea in Ahrenshoop. The sea gnaws at West Beach, stage, the force of the waves diminish
© Karl-Heinz Raach/ Laif
A country in the Laurentides, a forest landscape park near the Canadian city of Quebec
© Max Schmid
Especially for a hut-in Tinnsjo Eiland, a deep lake in the Norwegian province of Telemark
© Charlie Waite/Getty Images
Between Bergen recovered: in the bog of Glencoe in the Scottish Highlands
Funny Wedding Photography
These are funny yet insanely cute, also display the talents of the photographers.
source: Wedding Photojournalist Association (WPJA)
Daniel Sheehan
Gary Allen
Mark Romine
Kenneth Paul Soong
Dennis Drenner
Kevin Quinlan
The little girl looks up at the older boy with adoration, and he sheepishly is so pleased about it.
Mark Newman
Very sweet moment. The little boy's tight grip on his dance partner is so charming.
Ron Storer
The bride is pouting while the groom is smirking in the background. Even though they are old enough to get married and are asking to be thought of as an adult married couple, they are still young enough to have fun.
Steve Schaefer
Janet Hudson Schroeder
Rick Collins
Steve Warmowski
Peter Pawinski
Buffy Goodman
Vladimir Chaloupka
Jeff Newsom
I saw many shots like this one (holding polaroid over face) but most didn't fit the subject or the situation. This one does.
Ralph Heinze
Kevin Bergthold
Cooper Carras
Jonathan Adams
Jonathan Kirshner
Kathi Littwin
Jonathan Adams
Paul Johnson
Bill Holland
Christopher Gendron
Kristin Reimer
Again, raw and honest. The tattoos make the image perfect, such emotion and such company!
Evrim Icoz
Richard Esposito
Daria Bishop
Richard Esposito
Charlotte Geary
Stacey Kane
Britta Trygstad
Juliana Wiklund
Kevin Millard
Lina Jang
Matt Kim
John Zich
Jennifer Stanton
Anna Kuperberg
Jonathan Adams
Genevieve Nisly
Michael Barber
Rebecca Blissett
Leda Zych
Meg Baisden
Bruce Benson
Robin Parrott
Todd Hougas
Angela Lang
Eric Graf
Craig Mitchelldyer
Ira Lippke
Greg Gibson
Ira Lippke
Joanne Dunn
Mindy Sonshine
Josh Johnston
Michele Waite
Julie Gelfand
Meg Baisden
Charlotte Geary
Scott Juarez
This one really made me laugh. What better than an old-fashioned shotgun wedding?
Stacey Kane
Robert Kaussner
Karin von Voigtlander
Craig Mitchelldyer
Stacey Kane
Carl Walsh
Michele Waite
Natalie Galyon
The whimsy and unexpectedness of the bride with boots walking through a field was wonderful.
!5 Things It Took Me Over 50 years To Learn
By Dave Barry…
- Never, under any circumstances, take a sleeping pill and a laxative on the same night.
- If you had to identify, in one word, the reason why the human race has not achieved and never will achieve its full potential, that word would be “meetings.”
- There is a very fine line between “hobby” and “mental illness.”
- People who want to share their religious views with you almost never want you to share yours with them.
- You should not confuse your career with your life.
- Nobody cares if you can’t dance well. Just get up and dance.
- Never lick a steak knife.
- The most destructive force in the universe is gossip.
- You will never find anybody who can give you a clear and compelling reason why we observe daylight savings time.
- You should never say anything to a woman that even remotely suggests that you think she’s pregnant unless you can see an actual baby emerging from her at that moment.
- There comes a time when you should stop expecting other people to make a big deal about your birthday. That time is age eleven.
- The one thing that unites all human beings, regardless of age, gender, religion, economic status or ethnic background, is that, deep down inside, we ALL believe that we are above average drivers.
- A person who is nice to you but rude to a waiter is not a nice person. (This is very important. Pay attention. It never fails.)
- Your friends love you anyway.
- Never be afraid to try something new. Remember that a lone amateur built the Ark. A large group of professionals built the Titanic.
Thing I Wish I Knew When I Was 16
The following comes from a comment from username qgyh2 on Reddit. The question was basically “I’m 16…What did you wish you knew at my age?” Here’s qgyh2’s phenomenal answer…
1. Enjoy your youth, don’t wait till body parts fall off/stop working/have to be removed. In other words, have a LOT of sex. True, you probably will be able to have sex as you grow older, but you will be limited by age, strength, and pliability. Also, your choice of hot partners decreases as time goes.
2. Have fun, because by the time you are older, everything you want to do which constitutes fun will be either illegal, immoral, or downright stupid. Note: There are some things you can put off till later. For example, if you have a favorite TV series which you want to watch, but don’t have much time, its better to concentrate on your studies now because ten years later, you can buy the HD DVD and watch that TV series you missed on your brand new 300 inch TV (DRM permitting).
3. Be careful of cigarettes, alcohol, don’t overdo anything. They can make you end up in hospital. Which is, in some cases, worse than death. Look after your body. Don’t do things that make it worse off, after all, you only have one body - try not to abuse it too much as, when you are older, health tends to become the number one issue. And, the way things are going, pretty soon nobody will be able to afford healthcare. If you must experiment with drugs, try less harmful drugs, not the ones which can kill you, and make sure you do drugs in a safe responsible manner, with someone you can trust near you. Or, better yet, just don’t do drugs/don’t drink (excessively). As crazy as it may seem, this is probably the best attitude you can take, after all, the less chemicals you stuff into your body, the better. Your liver, for example, will thank you if you stay clear of alcohol.
4. BE CAREFUL OF DEBT: When you are young, you tend to think “hey, I’ll be rich when I’m old, so no problem. Thing is, when you are older, it sucks to have a ton of debt and belong to banks. You wind up having to make twice the amount of money you need to live - as half your earnings go to pay debts. never ever spend more than you earn - never have a negative net worth
5. Think about your old age. You will, eventually grow old. So, save money, invest, and so on.
6. Be nice to people around you.. family members… siblings.. friends. Later on, when you are old, you will need them.
7. Make good friends. Hang around smart intelligent educated ‘moral’ people. Form networks - these networks matter to get jobs, etc. Remember, 90% of the good things you get in life (jobs, stock tips, hot dates) will be informally, via your network of friends/colleagues.
8. Plan your life actively. If you want to have kids, realize that each kid will need anything from half a million to a million bucks. So first, earn shitload’s of money, otherwise, don’t have kids. The biggest problem with being young is that one tends not to ’see’ the future, assuming that it will take care of itself. Not necessarily. **Yes you will probably keep living but your quality of life will be deeply impacted by the choices you make
9. Try to recognize trends - see what careers, technologies, ideas are ‘hot’ and learn about them. Surf reddit a lot. It’s a great place to pick up new ideas ;)
10. As far as education goes:
1. FIRST, Choose your career Try to decide as early as possible, the career you want. First research it out fully. Talk with people in that field. Try to find the newest trends, and do a college degree in those areas. These days, you have to specialize to an extreme level. So choose your field and specialization wisely.
2. read (learn new things everyday)
3. try to grasp the overall big picture in everything you study. This is better than studying specifics, as when you ‘understand’ a topic you are better off than just knowing specific facts.
4. study something you like. Pick careers in areas you like.
5. plan in advance. Select your career with a lot of careful thought, because it’s hard to change careers.
6. try to have a working knowledge of everything around you - i.e. if you have a car, have a basic understanding of automobiles. If you have a computer, know how computers work, how to fix them, etc. Extend this general idea to everything around you. It’s better to know a little bit about everything than be a specialist in one thing (except as far as careers go where you probably will have to specialize)
7. Get to know your lecturers/professors. Chat with them occasionally, participate actively in class. They will appreciate you for this and tend to be more generous when grading your work. Ask questions, after all, thats what you are paying for. Get the best out of your education.
11. Don’t let anyone convince you to do something you don’t want to do. Choose your friends wisely. Remember, you don’t have to do anything you don’t want to do.
12. Stand out in a positive way. among friends, peers, colleagues, be the one who is remembered (in a positive way!)
13. Invest in people. Develop good friendships and relationships - But choose the people you invest in, wisely. By invest I don’t necessarily mean money, it could be time, help, whatever.
14. Buy smart: Before you buy anything, first research your options. e.g. if you are buying a car, buy one that will last you at least a few years. This saves you money. if you are going to buy a TV, spend a week and research options available, technologies etc.
Quotes By Kahlil Gibran
A friend who is far away is sometimes much nearer than one who is at hand. Is not the mountain far more awe-inspiring and more clearly visible to one passing through the valley than to those who inhabit the mountain?
A little knowledge that acts is worth infinitely more than much knowledge that is idle.
Advance, and never halt, for advancing is perfection. Advance and do not fear the thorns in the path, for they draw only corrupt blood.
All our words are but crumbs that fall down from the feast of the mind.
All that spirits desire, spirits attain.
An eye for an eye, and the whole world would be blind.
And ever has it been known that love knows not its own depth until the hour of separation.
And forget not that the earth delights to feel your bare feet and the winds long to play with your hair.
Art is a step from what is obvious and well-known toward what is arcane and concealed.
Beauty is eternity gazing at itself in a mirror.
But let there be spaces in your togetherness and let the winds of the heavens dance between you. Love one another but make not a bond of love: let it rather be a moving sea between the shores of your souls.
Coming generations will learn equality from poverty, and love from woes.
Death most resembles a prophet who is without honor in his own land or a poet who is a stranger among his people.
Doubt is a pain too lonely to know that faith is his twin brother.
Ever has it been that love knows not its own depth until the hour of separation.
Exaggeration is truth that has lost its temper.
Faith is a knowledge within the heart, beyond the reach of proof.
Faith is an oasis in the heart which can never be reached by the caravan of thinking.
For life and death are one, even as the river and the sea are one.
Forget not that the earth delights to feel your bare feet and the winds long to play with your hair.
Friendship is always a sweet responsibility, never an opportunity.
Generosity is giving more than you can, and pride is taking less than you need.
Generosity is not giving me that which I need more than you do, but it is giving me that which you need more than I do.
Hallow the body as a temple to comeliness and sanctify the heart as a sacrifice to love; love recompenses the adorers.
I existed from all eternity and, behold, I am here; and I shall exist till the end of time, for my being has no end.
I have learned silence from the talkative, toleration from the intolerant, and kindness from the unkind; yet, strange, I am ungrateful to those teachers.
I love you when you bow in your mosque, kneel in your temple, pray in your church. For you and I are sons of one religion, and it is the spirit.
I prefer to be a dreamer among the humblest, with visions to be realized, than lord among those without dreams and desires.
I wash my hands of those who imagine chattering to be knowledge, silence to be ignorance, and affection to be art.
If my survival caused another to perish, then death would be sweeter and more beloved.
If the grandfather of the grandfather of Jesus had known what was hidden within him, he would have stood humble and awe-struck before his soul.
If the other person injures you, you may forget the injury; but if you injure him you will always remember.
If you cannot work with love but only with distaste, it is better that you should leave your work.
If you love somebody, let them go, for if they return, they were always yours. And if they don't, they never were.
If you reveal your secrets to the wind, you should not blame the wind for revealing them to the trees.
If your heart is a volcano, how shall you expect flowers to bloom?
In the sweetness of friendship let there be laughter, and sharing of pleasures.
Keep me away from the wisdom which does not cry, the philosophy which does not laugh and the greatness which does not bow before children.
Knowledge cultivates your seeds and does not sow in you seeds.
Let there be no purpose in friendship save the deepening of the spirit.
Life without liberty is like a body without spirit.
Life without love is like a tree without blossoms or fruit.
Love and doubt have never been on speaking terms.
Love is trembling happiness.
Love one another, but make not a bond of love: Let it rather be a moving sea between the shores of your souls.
Love possesses not nor will it be possessed, for love is sufficient unto love.
Love... It surrounds every being and extends slowly to embrace all that shall be.
Many a doctrine is like a window pane. We see truth through it but it divides us from truth.
March on. Do not tarry. To go forward is to move toward perfection. March on, and fear not the thorns, or the sharp stones on life's path.
Most people who ask for advice from others have already resolved to act as it pleases them.
Much of your pain is the bitter potion by which the physician within you heals your sick self.
No man can reveal to you nothing but that which already lies half-asleep in the dawning of your knowledge.
Nor shall derision prove powerful against those who listen to humanity or those who follow in the footsteps of divinity, for they shall live forever. Forever.
Of life's two chief prizes, beauty and truth, I found the first in a loving heart and the second in a laborer's hand.
Out of suffering have emerged the strongest souls; the most massive characters are seared with scars.
Pain and foolishness lead to great bliss and complete knowledge, for Eternal Wisdom created nothing under the sun in vain.
Perplexity is the beginning of knowledge.
Poetry is a deal of joy and pain and wonder, with a dash of the dictionary.
Poverty is a veil that obscures the face of greatness. An appeal is a mask covering the face of tribulation.
Progress lies not in enhancing what is, but in advancing toward what will be.
Rebellion without truth is like spring in a bleak, arid desert.
Sadness is but a wall between two gardens.
Safeguarding the rights of others is the most noble and beautiful end of a human being.
Say not, 'I have found the truth,' but rather, 'I have found a truth.'
The eye of a human being is a microscope, which makes the world seem bigger than it really is.
The just is close to the people's heart, but the merciful is close to the heart of God.
The lust for comfort, that stealthy thing that enters the house a guest, and then becomes a host, and then a master.
The most pitiful among men is he who turns his dreams into silver and gold.
The obvious is that which is never seen until someone expresses it simply.
The person you consider ignorant and insignificant is the one who came from God, that he might learn bliss from grief and knowledge from gloom.
The teacher who is indeed wise does not bid you to enter the house of his wisdom but rather leads you to the threshold of your mind.
There are those who give with joy, and that joy is their reward.
They consider me to have sharp and penetrating vision because I see them through the mesh of a sieve.
Time has been transformed, and we have changed; it has advanced and set us in motion; it has unveiled its face, inspiring us with bewilderment and exhilaration.
To be able to look back upon ones life in satisfaction, is to live twice.
To understand the heart and mind of a person, look not at what he has already achieved, but at what he aspires to.
Trust in dreams, for in them is hidden the gate to eternity.
Truth is a deep kindness that teaches us to be content in our everyday life and share with the people the same happiness.
We choose our joys and sorrows long before we experience them.
What difference is there between us, save a restless dream that follows my soul but fears to come near you?
What is this world that is hastening me toward I know not what, viewing me with contempt?
When love beckons to you, follow him, Though his ways are hard and steep. And when his wings enfold you yield to him, Though the sword hidden among his pinions may wound you.
When we turn to one another for counsel we reduce the number of our enemies.
When you are joyous, look deep into your heart and you shall find it is only that which has given you sorrow that is giving you joy. When you are sorrowful look again in your heart, and you shall see that in truth you are weeping for that which has been your delight.
When you are sorrowful look again in your heart, and you shall see that in truth you are weeping for that which has been your delight.
When you work you are a flute through whose heart the whispering of the hours turns to music. Which of you would be a reed, dumb and silent, when all else sings together in unison?
Where is the justice of political power if it executes the murderer and jails the plunderer, and then itself marches upon neighboring lands, killing thousands and pillaging the very hills?
Where is the justice of political power if it executes the murderer and jails the plunderer?
Where is the justice of political power if it... marches upon neighboring lands, killing thousands and pillaging the very hills?
Wisdom ceases to be wisdom when it becomes too proud to weep, too grave to laugh, and too selfish to seek other than itself.
Wisdom stands at the turn in the road and calls upon us publicly, but we consider it false and despise its adherents.
Work is love made visible. And if you cannot work with love but only with distaste, it is better that you should leave your work and sit at the gate of the temple and take alms of those who work with joy.
Would that I were a dry well, and that the people tossed stones into me, for that would be easier than to be a spring of flowing water that the thirsty pass by, and from which they avoid drinking.
Yesterday is but today's memory, tomorrow is today's dream.
Yesterday we obeyed kings and bent our necks before emperors. But today we kneel only to truth, follow only beauty, and obey only love.
You are the bows from which your children as living arrows are sent forth.
You give but little when you give of your possessions. It is when you give of yourself that you truly give.
You have your ideology and I have mine.
You pray in your distress and in your need; would that you might also pray in the fullness of your joy and in your days of abundance.
Your children are not your children. They are the sons and daughters of Life's longing for itself. They came through you but not for you and though they are with you yet they belong not to you.
Your daily life is your temple and your religion. When you enter into it take with you your all.
Your friend is your needs answered.
Your living is determined not so much by what life brings to you as by the attitude you bring to life; not so much by what happens to you as by the way your mind looks at what happens.
Your pain is the breaking of the shell that encloses your understanding.
Zeal is a volcano, the peak of which the grass of indecisiveness does not grow.
On Friendship
Interacting amiably with family and friends is a super stress reducer. Instead of the mind working overtime on worries and problems, it is occupied with thoughts of other things and other people. There is less mental capacity left for anxieties and self-doubt.
"Friendship improves happiness and abates misery by the doubling of our joy and the dividing of our grief." - Marcus Cicero (BC)
Good friendship is healthy but it isn't easy for everyone. Getting people to like you is the starting point, and that should be fairly easy to do. People have a basic need to be liked themselves. Show interest, appreciation, and kindness. Smile. Praise given out sincerely is a great act of friendship. Be a good listener and try to see the good, not the bad qualities in people. These actions will usually be returned to you, sooner or later.
"The only way to have a friend is to be one. . . A friend is a person with whom I may be sincere. Before him I may think aloud." - Ralph Waldo Emerson (1803-1882)
As a friend, try to let an unfavorable incident or remark fly right over the top of your head. We all blurt out something stupid or do something regrettable at times, and it's so nice when the other acts as if it never happened. This is a dear friend.
"The rule of friendship means there should be mutual sympathy between them, each supplying what the other lacks and trying to benefit the other, always using friendly and sincere words." - Buddha (BC)
-Source 32 Keys for Life
What do you think? These words ring true for me, I hope they do the same for you.
Sorry is not the toughest word.The importance of humility
"There is nothing noble in being superior to some other person. True nobility is being superior to your former self." - Hindu Proverb
"A man should never be ashamed to own he has been in the wrong, which is by saying, in other words, that he is wiser today than he was yesterday." - Alexander Pope (1688-1744)
"He that falls in love with himself will have no rivals." - Ben Franklin (1706-1790)
A good balance of humility and self-confidence is an ideal way to exist.
Blood Type Diets, Do They Work?
Blood Type diets explained
The blood group diet is said to have originated from two American Naturopaths, Dr James D'Adamo, and his son Dr Peter D'Adamo, who believe that your blood group type is the key to how you burn your calories, which foods you should eat and how you would benefit from certain types of exercise.
They recommend that eating to suit your blood group may, help you to lose weight, help you fight disease, boost your immune system and slow down the ageing process.
There are 4 blood types: A, AB, B, and O
Blood Type O
The O blood type was the first blood type to evolve from the hunter-gatherer era around 50,000 BC. Here the diet was high in red meat and virtually void of grains and dairy. The type-O thrives on a meat-eating diet. As the diet is high in animal protein, the type-O requires intense physical exercise to help burn off the meat.
Type-Os are prone to digestive disorders resulting from over-secretion of stomach acid. They can also be more susceptible to arthritis and thyroid disease due to overactive or hyper -immune system.
Wheat and dairy also promote inflammation in this blood type which can trigger an imbalance in the immune system.
Blood type O individuals can gain a significant amount of weight following a high carbohydrate diet, as their bodies cannot properly metabolize these foods.
Yupp my mister is Type O and he cannot stand dairy
Blood Type A
(This is my blood type)
Type-A blood group formed when man began to develop an agricultural lifestyle between 25,000 and 15,000 B.C. People with blood type-A do best on a vegetarian diet for weight loss especially the macrobiotic diet.
The type-A individual hardly produces much hydrochloric acid and therefore does poorly on meat and dairy diets such as the Atkins Diet. (Umm yeah)
Type-As are generally more prone to cancer, diabetes and heart disease, if they do not take charge of their health. The gene for alcoholism is also found in type-As.(yes I am very prone to drinking binges :) )
Blood Type B
Type B also evolved from the intermingling of blood type O with the blood type A. This occurred between 15,000 and 10,000 B.C due to man traveling further.
As a result, the type-B individual does best on a dairy diet with some meat (no chicken) and few grains.
The type-Bs suffer from the highest incidence of bladder and urinary tract infections. They are also prone to viral diseases when their immune system is compromised.
Since B blood types can metabolize dairy products and most foods, they will usually lose weight effortlessly as long as peanuts, corn, wheat, and lentils are eliminated from the diet.
Blood Type AB
The rarest and newest blood type to evolve (1500 years old) was the AB blood type. This blood type is the most well adapted to a moderate diet. The type-AB individual benefits from both the A and B type diets.
Meat is not as well digested as seafood, dairy, wheat-free grains and soy foods.
The type-ABs are prone to either diseases encountered by the Type-As or the type-Bs. By undergoing further metabolic typing, it can be determined which diseases they are most likely to be vulnerable.
For weight loss and maintaining a healthy weight, AB's do best on seafood, dairy, nuts and grains.
In my personal opinion blood type diets do work.Give it a try
Bananas , Why Should You Eat One
Before we start discussing the health benefits of bananas, here is some nutritional information for a serving of banana (source - these numbers can be slightly different when obtained from a different source):
Serving size = 1 medium sufficiently ripe banana [about 7″ long and 126 grams (0.28 pounds) in weight]
Total Fat = 0 g; Cholesterol = 0 g; Calories = 110
Potassium = 400 mg (10% of daily recommended value)
Dietary Fiber = 4 g (16% of daily recommended value)
Sugar = 14.8 g; Protein = 1 g (2% of daily recommended value)
Vitamin C = 16% of daily recommended value
Vitamin B6 = 20% of daily recommended value
With this nutritional information in the background let’s work through the incredible health benefits of this commonplace fruit. I will try and list only substantiated facts with references wherever possible. I am particularly concerned about this because there have been some unsubstantiated claims (rumors) about extraordinary banana benefits floating around the internet (here is an example).
- Bananas are good for your heart and nerves: Bananas contain a high dose of potassium - an essential ingredient to keep your heart and nervous system in good shape. Potassium is essential for proper muscle contraction and hence plays an important role in muscle-influenced activities including: the normal rhythmic pumping of the heart, digestion, muscular movements, etc., Some studies have also linked low potassium intake to high blood pressure and increased risk of stroke. Most Americans don’t get enough potassium in their diet (recommended dose is about 4 g per day) - blame it on our fast food culture. Including a banana (or two) in your diet everyday would take you a step closer towards getting your daily recommended dose of potassium (references: American Heart Association, University of Maryland Medical Center, Colorado State University).
- Bananas are good for your kidneys and bones: Benefits to the kidneys and the bones are again due to the high potassium content of bananas. A normal intake of potassium suppresses calcium excretion in the urine and minimizes the risk of kidney stones. Also, for the same reason (suppressing of calcium excretion), it minimizes the loss of calcium from the body and thereby reduces the risk of osteoporosis (references: University of Maryland Medical Center, University of Kansas Medical Center).
- Bananas can act as mood enhancers or mild sedatives: Bananas contain tryptophan (although it’s not one of the major sources, a medium still contains about 10.6 mg of tryptophan). Tryptophan is one of the 20 amino acids which are building blocks of proteins (btw, an incredible number of articles on the internet call tryptophan as a “mood-enhancing protein” and that is technically not correct). Tryptophan helps the body to produce serotonin - which has a calming effect on the brain (creates a stable mood) and acts as a mild sedative. It should be noted that the only way our our body gets it’s dose of tryptophan is through our diet - it does not produce tryptophan naturally; bananas is one of the easiest ways to get it (references: Nutritiondata.com, Chemistry Daily, Stanford Linear Accelerator Center, NIH MedLinePlus).
- Bananas are good for your blood: Bananas are one of the highest sources of naturally available vitamin B6: Vitamin B6 plays an important role in converting tryptophan to serotonin (read #3 above), and also helps the body to make hemoglobin - a crucial ingredient of your blood. Vitamin B6 is also essential for antibody production and to maintain a healthy immune response. It also helps to convert carbohydrates to glucose and thereby maintains proper blood sugar levels. A medium banana can take care of 1/5th of your daily recommended intake of vitamin B6 and is one of the easiest (and cheapest) ways to increase your dietary intake of the vitamin (references: NIH Office of Dietary Supplements).
- Bananas are good for kids: Let me quote this from NIH’s Medical Encyclopedia -
Bananas are part of the BRAT diet, a diet many physicians and nurses recommend for children recovering from gastrointestinal problems, particularly diarrhea. BRAT stands for the different components that make up the diet: Bananas, Rice cereal, Applesauce, Toast. These are binding foods that make the stools harder.
- Bananas are good source of dietary fiber: A single serving (one medium-sized banana) contains 16% of the daily recommended dietary fiber intake for a normal adult - that’s substantial for a single serving of any food. Fiber improves laxation (smooth bowel movements). Fiber-rich diets have also been linked to lower risk of coronary heart disease and of type 2 diabetes. Also, view this information in light of the following facts (references: Health.gov, NIH PubMed - abstract is sufficient):
Current recommendations suggest that adults consume 20-35 grams of dietary fiber per day. Children over age 2 should consume an amount equal to or greater than their age plus 5 grams per day. Yet the average American eats only 14-15 grams of dietary fiber a day. source: Harvard School of Public Health
Availability is the best part: Bananas are very affordable at about 35~40 cents per pound (on an average - in the US) and are generally available in almost all grocery stores; you don’t need to cook them or wash them (unless you want to eat the outer skin) and that makes them ideal as quick lunch substitutes. Consider bananas as an awesome and affordable dietary supplement.
Got sugar concerns?: People worry a lot about the carbohydrates (especially the sugar part) in bananas. To that end, here are a few quotes from a couple reliable sources:
A banana has a glycemic index of 52 and 24 grams of available carbohydrate. This gives a glycemic load of 12. In comparison, an apple having a glycemic index of 38 and 15 grams of available carbohydrate has a glycemic load of 6 … Although an apple may be a little better choice for a snack, eating a banana isn’t all that bad either because foods with glycemic loads in the low teens and below are the ones that should be selected as part of a balanced diet. (source: USDA.gov)
Despite being erroneously called “fattening” and too high in sugar, a small banana only contains about 100 calories, which is not much more than a medium apple. Nor should it raise your blood glucose level too high. (source: American Diabetes Association)
Like always, stuff should be done in moderation and it should be noted that all the above health benefits are “general observations” - and there must be, for sure, exceptions to general observations. If you have specific health conditions related to any nutritional constituents of bananas, make sure you consult your doctor before you go bananas on bananas.
If you have additional information (or even folklore 
) about bananas, feel free to share it with us through your comments.
15 healthy tips to curb appetite.
Here are 15 easy and practical ways to suppress the feeling of “I want more food” and to develop eating habits that will go a long way in maintaining good health.
Not all tips will be universally applicable to everyone, so pick and choose according to what suits you. Wherever possible, I have tried to provide references from authoritative sources to back up the tips; however, a complete and exhaustive list of references is beyond the scope of this blog… I will leave it to your “Googling” abilities to find additional references.
- Eat foods with low glycemic index: Gylcemic index is a measure of how fast a given food item increases our blood sugar level. Highest on the index is glucose with a rating of 100. High glycemic index foods have a rating of 70+, medium glycemic index foods have a rating of 56+, and 55 and below are low index foods.
- Eat slowly: This is bit controversial but there have been studies to prove that eating slowly suppresses appetite.
In the study, 30 women made two visits to Melanson’s lab, and each time they were given a large plate of pasta and told to eat as much as they wanted. When they were told to eat quickly, they consumed 646 calories in nine minutes, but when they were encouraged to pause between bites and chew each mouthful 15 to 20 times, they ate just 579 calories in 29 minutes. Reference: Physorg.com
Basically, eating your food slowly allows your brain enough time to analyze whether you stomach is full or not.
Here are a few tips to help you eat slowly. Watch a movie, count the number of times you chew, engage in a conversation, read something while you are eating. There are other benefits of eating slowly - read about it in this post on Zen Habits.
- Eat a number of small meals instead of few large meals: Again, the reasoning is along the lines of slow release of energy. Large meals will raise your energy levels quickly, but that rise in the energy level is followed by a big drop soon after which induces more *hunger* and can lead to binge eating during the subsequent meals. Small meals will mean consistent level of energy - which means lower craving for food.
- Increase your dietary fiber intake: Dietary fiber increases the feeling of “fullness” and suppresses appetite.
Stomach distension (feeling full) signals a person to stop eating … Once ingested, fiber enhances satiety and prolongs satiation after a meal through distending the stomach and by prolonging retention of gastric contents. Reference: Medscape Today
Studies and clinical reports suggest that soluble fiber (such as psyllium, pectin, and guar gum) may enhance the sensation of fullness and reduce hunger cravings. For these reasons, incorporating soluble fiber into the diet may aid weight loss. Reference: University of Maryland Medical Center
Foods such as apples, peaches, oranges, grapes, vegetables are good sources of soluble fiber.
- Choose foods with lower calories per volume: Apparently, we habitually choose to eat food based on how large the portion looks, rather than looking at the calories. If we eat large volumes of given food (even if it is very low in calories), we tend to eat less during the next meal.
“As it turns out, the energy density of food has a very robust effect on food intake,” Rolls says. She and her students performed a study in which the same foods — chicken and rice — could be served in three different forms: as a chicken rice casserole, as a chicken rice soup, and as a chicken rice casserole served with a 10-ounce glass of water. The soup-eaters ate 26 percent less during the subsequent meal than either of the other two groups. Reference: Research Penn State Online
She and her students incorporated varying amounts of air into milkshakes by blending. The researchers found that the more air, the bigger the shake — and the less subjects ate during the following meal. Reference: same article as above.
The soup-eaters and the bigger-shake-drinkers ate less simply because of their serving size looked bigger.
This means that eating food with low energy density (less number of calories for a given volume) might help reduce appetite. Most fruits and vegetables have low measures of energy density.
- Reduce the variety of flavors in a given meal: Some researchers have shown that certain appetite inducing hormones are activated when we eat foods with too many different flavors.
“We stay hungry longer the more diverse the flavors in a meal or snack,” said Katz, a professor in the Department of Epidemiology and Public Health at Yale School of Medicine. “If flavors are thoughtfully distributed, we fill up on fewer calories. This explains why, for instance, people can eat a holiday meal to the point of feeling unpleasantly full, yet still have room for dessert. Reference: Medical News Today
Try cutting on side dishes, and try cooking larger portions of just one dish instead of smaller portions of a variety of dishes.
- Don’t starve yourselves: Starving is one of the greatest enemy of healthy eating habits. It creates a feeling of energy deficiency and people try to eat more after periods of starving to “make up for the lost food”. Nothing increases hunger/appetite more than starving for an extended period of time. Eating number of small meals a day (see the point #3) is one way to avoid starving. Include foods with low glycemic index in these small meals (see point #1).
- Exercise more and eat immediately after exercising: This seems to go against conventional wisdom, but apparently, exercising stimulates the release of certain appetite-suppressing hormones and reduces the feeling of hunger.
… levels of hormones called PYY, GLP-1 and PP, which tell the brain when the stomach is full, increased during and immediately after exercise. Volunteers also said they felt less hungry during this time.
In the past we have been concerned that, although exercise burns energy, people subsequently ate more after working out. This would cancel out any possible weight reduction effects of exercise.
But our research shows that exercise may alter people’s appetite to help them lose weight and prevent further weight gain as part of a healthy, balanced lifestyle. Reference: BBC News - Health
Physical activity at a moderate rate does not increase the appetite. In some situations, the appetite will actually decrease. Research shows that the decrease in appetite after physical activity is greater in individuals who are obese than in individuals who are at their right body weight. Reference: NIH MedlinePlus
- Choose a smaller dish: This is purely psychological. There is only so much you can stuff in a smaller dish and additional food will require additional tips to the kitchen. At times, it creates guilt faster - especially when you are having some company with your meal. Also, a larger dish (or a deeper bowl) holds a lot more food and sometimes we pressurize ourselves to completely finish everything that’s on our plate (to avoid appearing like a wasteful idiot). Naturally, if a larger dish has tricked you into loading up more food, you are going to end up eating much more than what you “need” - meaning, you will whip up some kind of an artificial appetite as an excuse to clean your plate up.
- Drink a glass of water before a every meal: I mentioned this earlier in a post about benefits of drinking plenty of water and I will quote those lines here:
Since water does not have any calories, it acts as an ideal *filler* material in your stomach and gives you a sense of “I am full” - which in turn decreases your appetite. This works best for people who are already over-weight and are controlling their appetite in order to lose weight.
This falls in line with the concept of energy density discussed above in point #5.
- Drink a lot of soup/broth before a meal: Vegetable/Chicken broths are awesome to taste and very easy to prepare. Keep in mind, if you drink too little (like the portions they serve in restaurants), it might act as an “appetizer” and make you eat more. The key is to drink more volume of soup/broth after you gulp down the small “appetizing” portion of it. So, essentially, drink enough so that you *almost* start filling full and then proceed for the main course dishes.
- Remove food from your sight: This is a factor I term as “psychological appetite” - and it’s not really a *craving*, it’s just the lack of control when you see something that tempts you. You just tend to eat more of anything that is easily visible. You don’t have the appetite as such, but when you see something you can gobble down without much efforts, you start to have a feeling that you are hungry.A clear example of this is a bag of Hershey’s mini chocolates at my home. When we keep it outside, we devour it within a couple of days. However, the last time we got one, we shoved it in our refrigerator drawer (the drawer is at the very bottom) - and now it’s more than two weeks and there are still some chocolates remaining. So this is a simple solution - just keep the food out of sight. Out of sight, out of mind, out of mouth.
- Serve from the kitchen: Don’t bring all the food to the dining table. This works very well with having smaller dishes. Every additional serving will mean walking back to the kitchen for more - this will probably discourage the lazy ones amongst us from eating more. Also, like I mentioned above, the “out of sight, out of mouth” concept applies here as well.
- Maintain a good mood: Researchers have known about a relationship between serotonin (a chemical that regulates anger, aggression, and mood - among other things) and suppression of appetite:
“When serotonin is made and becomes active in your brain, its effect on your appetite is to make you feel full before your stomach is stuffed and stretched,” said Wurtman. “Serotonin is crucial not only to control your appetite and stop you from overeating; it’s essential to keep your moods regulated.” Reference: MIT news.
A feel of “good-mood” is usually an indication of serotonin being active in your brain - which means you will probably have lesser appetite when you are feeling good. Earlier, I mentioned that bananas can act as mood enhancers by initiating serotonin secretion - which means that eating a couple of bananas a day will not only keep you in good mood, but could also help reduce your appetite a bit.
- Sleep More: This strategy is not very well appreciated among people trying to decrease appetite and lose weight. Sometimes all it takes is a bit of extra sleep - or rather, sufficient sleep.
Participants with short sleep had reduced leptin and elevated ghrelin. [Note: leptin is a hormone in our body that suppresses appetite, whereas ghrelin is a hormone that stimulates appetite]
The combination of low leptin and high ghrelin is likely to increase appetite. In other words, short sleep might stimulate appetite, which increases weight.
Reference: Short Sleep Duration Is Associated with Reduced Leptin, Elevated Ghrelin, and Increased Body Mass Index [NIH, PubMed Central]
Foods with high glycemic index cause a sudden rise and fall of blood sugar level. Typically, falling blood sugar levels trigger the *need* to eat more food and that creates a sense of immediate hunger. Whereas, foods with low glycemic index cause a slow increase of blood sugar level and provide consistent levels of energy for a prolonged period of time (instead of rapid rise and fall). This slow release of energy prevents the triggering of our body’s hunger-circuit and results in decreased *appetite*. [Reference: Linus Pauling Institute, Oregon State University]
Apples, bananas, green vegetables, and beans are some examples of foods with low glycemic index. Try eating more salads and fruits instead of heavy main course meals to reduce your intake of food during subsequent meals in the day.
What does Coke do to your insides
Have you ever wondered why Coke comes with a smile? It’s because it gets you high. They took the cocaine out almost a hundred years ago. You know why? It was redundant.
In The First 10 minutes: 10 teaspoons of sugar hit your system. (100% of your recommended daily intake.) You don’t immediately vomit from the overwhelming sweetness because phosphoric acid cuts the flavor allowing you to keep it down.
20 minutes: Your blood sugar spikes, causing an insulin burst. Your liver responds to this by turning any sugar it can get its hands on into fat. (There’s plenty of that at this particular moment)
40 minutes: Caffeine absorption is complete. Your pupils dilate, your blood pressure rises, as a response your livers dumps more sugar into your bloodstream. The adenosine receptors in your brain are now blocked preventing drowsiness.
45 minutes: Your body ups your dopamine production stimulating the pleasure centers of your brain. This is physically the same way heroin works, by the way.
>60 minutes: The phosphoric acid binds calcium, magnesium and zinc in your lower intestine, providing a further boost in metabolism. This is compounded by high doses of sugar and artificial sweeteners also increasing the urinary excretion of calcium.
>60 Minutes: The caffeine’s diuretic properties come into play. (It makes you have to pee.) It is now assured that you’ll evacuate the bonded calcium, magnesium and zinc that was headed to your bones as well as sodium, electrolyte and water.
>60 minutes: As the rave inside of you dies down you’ll start to have a sugar crash. You may become irritable and/or sluggish. You’ve also now, literally, pissed away all the water that was in the Coke. But not before infusing it with valuable nutrients your body could have used for things like even having the ability to hydrate your system or build strong bones and teeth.
This will all be followed by a caffeine crash in the next few hours. (As little as two if you’re a smoker.) But, hey, have another Coke, it’ll make you feel better.
What makes you eat more when you are not hungry
Recently, TIME magazine published an online article that discussed a few reasons why sometimes we *feel* hungry even though we might have fed ourselves enough food. Awareness of these factors is important if you are trying to cut down on calories and mastering your appetite. The ways in which you can reduce your appetite can be more effectively implemented once you understand certain fundamental reasons behind why we become hungry in the first place.
Before we look at the TIME article, let us understand the two types of hunger that people experience: 1. physiological hunger, and 2. psychological hunger. Physiological hunger is the one which is triggered by the level of energy in your body (or sugar in your blood), and the food in your stomach - the lack of food/energy causes secretion of hunger inducing hormones (such as ghrelin) which tells your brain that your body needs more food.
In the second type of hunger, there is no physiological trigger signal from the stomach - it’s just your brain tricking itself into thinking that your body needs more food even when it already has enough [actually, brain triggers the hunger physiology which eventually gets translated into the feeling of hunger]. Psychological hunger increases the potential for problems caused by overeating (stomach disorders, obesity, etc).
Now, here are the factors behind hunger as discussed in the article - some are physiological, but others are classic psychological cases:
- Time: A part of the reason why feel hungry at certain times of the day is that we have been training ourselves to eat around the same time for many years around the same time. Whether you have a light breakfast or a very heavy one, you are bound to feel hungry around lunch time.
- Sight: That’s why the color and arrangement of the food matters - it directly affects the palatability. Sight of well arranged, delicious looking colorful food may not cause you to overeat in a given meal, but it can certainly trigger the feel for having a meal even when your body doesn’t need one.
- Variety: We discussed this in the previous post about controlling your appetite. Too many flavors trigger the production of appetite hormones and makes you feel hungrier than you really are.
- Smell: According to the article, the smell of food can trigger insulin secretion in your body which results in the feeling of hunger.
- Alcohol: It’s the same reason why you are not allowed to drive after drinking a certain amount of alcohol - it impairs judgment. If you are drunk, you are going to eat stuff that comes in front of you - just because it’s eatable, not because you are hungry.
- Temperature: Ever wondered why restaurants are always cold? That’s because we tend to eat more in cooler environments. Lower temperatures tricks your body into thinking it needs more calories to burn in order to keep your body warm.
- Refined carbohydrates: These foods cause the blood sugar drop, which in turn induces hunger. According to BBC Health, this is how refined carbohydrates are defined:
Refined carbohydrates refers to foods where machinery has been used to remove the high fibre bits (the bran and the germ) from the grain. White rice, white bread, sugary cereals, and pasta and noodles made from white flour are all examples of refined carbohydrates.
So there.. more tools in your box to avoid eating more than your body needs. Eat well, stay healthy.
10 reasons to drink more water
- Water is an essential component of the human body. The human body is made up of about 43% to 75% of water - depending on age, body fat, etc [if fat is taken out of consideration, the nominal water content is about 72% of body mass - according to this source]. You could probably survive for 4 to 8 weeks without food (source), but it is estimated that lack of water could cause death in about 10 days, at room temperature (source).
- Water acts as a nourishing agent. Water circulates through the blood and helps transport nutrients and oxygen towards organs and cells. It acts as a solvent for many nutrients and essential salts and makes them available for absorption by the body.
- Water is a cleansing agent. It also serves as a medium to carry metabolic wastes away from the body - this is accomplished in the form of urine and sweat. Think of it as a detoxifying agent. This is one of the most important functions of water in our body (although not very highly appreciated often in daily life).
- Water helps reduce the risk of kidney stones. The kidneys filter out waste products from the blood and channel them out of the body through the process of urine formation. Increasing concentration of certain salts in the urine increases the risk of kidney stone formation - and in most cases this risk can be reduced by drinking a lot of water and diluting the urine. It is usually recommended that adults prone to kidney stones should try to drink about 12 eight-ounce glasses of water everyday (normal adult recommendation is about 8 glasses).
- Water helps reduce the risk of sunstroke. Water is the single most important factor in the highly critical function of regulating your body temperature. On sunny days, we sweat (in other words - excrete water) more and the evaporation of the sweat has a cooling effect on the body. In the absence of sufficient water (when dehydration occurs) in your body, this temperature regulation breaks down and body temperature increases - and this leads to sunstroke. Severe sunstroke has the potential to damage your vital organs.
- Water helps lower the blood pressure. When you lose more than optimal levels of fluid due to various conditions (not drinking sufficient water, heavy exercise, illness, etc), the body tries to adjust for the loss of water by constricting blood vessels so that the rate of loss of water (due to sweating and respiration) is reduced - which in turn leads to higher blood pressure. Drink ample water to prevent this from happening. Of course, this is applicable when the higher blood pressure has been attributed to the lack of enough fluids in the body [don’t confuse this with special diuretic treatments for certain heart, liver, and kidney conditions - in which sometimes it is necessary to remove excess fluids from the body to lower the blood pressure].
- Water minimizes the risk of heart disease. This follows from the the above point - increased dehydration causes your cells and tissues to absorb water from the blood stream and thus decreases the volume of the blood flow (probably that’s why constriction of blood vessels and the subsequent increase in blood pressure occurs - read #6). Increased blood pressure is a sign of a heart that’s working harder than it should - it tries to pump more blood to excretory organs to compensate for the reduced volume. This could probably worsen a heart related ailment. Sufficient water intake will ensure that this does not happen.
- Water keeps your skin in good condition. In the process of sweating, it also removes impurities in the skin and cleanses it - leaving you with a healthy and younger looking skin. Dehydrated skin cells can cause your skin to appear wrinkled or sagging.
- Water does not contain calories. Feel free to replace those sugary soft drinks with water; water does not contain any calories - so unlike the soft drinks it’s not going to increase your weight. Some studies have pointed towards how increased water consumption can in fact cause weight loss. Americans consume about 13 billion gallons of calorific drinks every year. You can imagine the net effect that can be achieved by replacing all that with water. Make it a habit - whenever you go to a fast food joint or a restaurant, ask for water instead of a soda.
- Water suppresses appetite. This follows from the above point. Since water does not have any calories, it acts as an ideal *filler* material in your stomach and gives you a sense of “I am full” - which in turn decreases your appetite. This works best for people who are already over-weight and are controlling their appetite in order to lose weight. If you are anorexic, this isn’t for you.
10.5 BONUS - Water is (almost) free. Obviously, I am not talking about bottled water here. Most water supplied by municipal taps is good enough for drinking and comes fairly cheap. You get it for free in restaurants, fast food joints, and drinking water fountains in your workplace or school. You don’t require credit cards or cash to ask for it.
There are other more subtle but critical roles played by water. For example, read this (source):
Drinking plenty of water every day is especially important for people with bipolar disorder, because certain medications may increase your risk of becoming overheated.
It goes beyond just medications for people with bipolar disorder, it’s applicable to a lot of medicines which cause excess urination (diuretics).
The recommended daily intake of water for a normal adult is about 64 ounces or 8 full eight-ounce glasses.
Now, apparently some people have trouble consuming that much water in a day; but don’t worry, here is a solution if you have that problem.
By the way, there is a subtle difference between drinking “enough” water and drinking “excessive” water. Like all other excesses, this one also carries it’s share of troubles if you push it to the extreme. So be sensible and drink “enough” water everyday.
10 best and worst foods
10 WORST FOODS | 10 BEST FOODS Super Foods for Better Health | |||
1. Artery Crust  Judging by the label, Pepperidge Farm Roasted White Meat Chicken Premium Pot Pie has 510 calories and 9 grams of saturated fat. But look again. Those numbers are for half a pie. Eat the entire pie, as most people probably do, and you’re talking more than 1,000 calories and 18 grams of sat fat. Then add the 13 grams of hidden trans fat (from the partially hydrogenated vegetable shortening) in each pie and you’re up to 31 grams of artery-clogging fat — that’s far more than a day’s allotment.
|  | 1. Sweet Potatoes  A nutritional All-Star — one of the best vegetables you can eat. They're loaded with carotenoids, vitamin C, potassium, and fiber. Bake and then mix in some unsweetened applesauce or crushed pineapple for extra moisture and sweetness.
| ||
2. Strip Tease  McDonald’s Chicken Selects Premium Breast Strips sounds healthy. In fact, ounce for ounce, the Selects are no healthier than the chain’s Chicken McNuggets. A standard, five-strip order has 630 calories and 11 grams of artery-clogging fat. That’s about the same as a Big Mac, except the burger has 1,040 mg of sodium, while the Selects hit 1,550 mg, even without the salty sauce.
| 2. Grape Tomatoes | |||
3. Factory Reject  Each slice of The Cheesecake Factory’s 6 Carb Cheesecake has 610 calories – that’s the same as you’d get from a slice of its Original Cheesecake. Think of it as an 8-ounce prime rib for dessert — with 29 grams of saturated fat, a 1 1/2 days’ supply. The next time you step on the bathroom scale, you may never know that the carbs were missing. | | 3. Fat-Free or 1 % Milk Excellent source of calcium, vitamins, and protein with little or no artery-clogging fat and cholesterol. Ditto for low-fat yogurt. Soy milk can have just as many nutrients — if the company adds them.
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4. Everlasting Dove  Dove squeezes some 300 calories and an average of 11 grams of saturated fat (half-a-day’s worth) into a tennis-ball size serving (half a cup) of its Dove Ice Cream. That puts it in the same ballpark as Ben & Jerry’s and Häagen-Dazs. With names like “Unconditional Chocolate,” Dove is trying to link chocolate with romance. A scoop of its ice cream will fill your heart all right … but not with love.
| 4. Broccoli | |||
5. Starbucks on Steroids  The Starbucks Venti (20 oz.) Caffè Mocha with whipped cream is more than a mere cup of coffee. Think of it as a Quarter Pounder with Cheese in a cup. Few people have room in their diets for the 490 calories and 16 grams of bad fat that this hefty beverage supplies. But you can lose all the bad fat and all but 170 calories if you order a tall (12 oz.) with nonfat milk and no whipped cream
| 5. Wild Salmon  The omega-3 fats in fatty fish like wild salmon can help reduce the risk of sudden-death heart attacks. And salmon that is caught wild has fewer PCB contaminants than farmed salmon. | |||
6. Angioplasta  “Fresh, pulled white meat chicken, fresh steamed broccoli and penne pasta, tossed in parmesan cream sauce. Topped with Wisconsin cheddar cheese, then baked,” says Ruby Tuesday’s menu entry for its Fresh Chicken & Broccoli Pasta. Some patrons may know that the cheese and cream add saturated fat, but how much harm could they do? Enough to turn the dish into a 2,060-calorie megameal with 128 grams of fat. Since the fat is mostly dairy, roughly 60 to 70 of those fat grams are probably saturated. To equal 2,060 calories, you’d have to swallow two sirloin steak dinners — each with Caesar salad and buttered baked potato.
| 6. Crispbreads
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7. Snack Attack  Unless you’re suicidal, why on earth would you want to wolf down a Burger King Quad Stacker – 4 hamburger patties, 4 slices of cheese, 8 strips of bacon, plus sauce and a bun? That’s half-a-day’s calories (1,000), one-and-a-half-days’ worth of saturated fat (30 grams), 3 grams of trans fat, and more than a day’s sodium (1,800 mg). Urp!
| 7. Microwaveable (or "10-minute") Enriched white rice is nutritionally weak. You lose the fiber, magnesium, vitamins E and B-6, copper, zinc, and phytochemicals that are in the whole grain. Try quick-cooking or regular brown rice instead. | |||
8. Salt's On!
| 8. Citrus Fruit  Great-tasting and rich in vitamin C, folic acid, and fiber. Perfect for a snack or dessert. Try different varieties: juicy Minneola oranges, snack-size Clementines, or tart grapefruit. | |||
9. Tortilla Terror  Interested in a Chipotle Chicken Burrito (tortilla, rice, pinto beans, cheese, chicken, sour cream, and salsa)? Think of its 1,180 calories and 19 grams of saturated fat as three 6-inch Subway Steak and Cheese Subs. Plus, it has 2,900 mg of sodium! Getting the burrito with no cheese or sour cream cuts the saturated fat by two-thirds, but you still end up with 950 calories and 2,690 mg of sodium. Yikes!
| 9. Diced Butternut Squash A growing number of food stores sell peeled, seeded, cut, and ready to go — into the oven, into a stir-fry, or into a soup or risotto, that is — bags of diced butternut squash. Every half cup has 5 grams of fiber and payloads of vitamins A and C. | |||
10. Razzle, Dazzle 'em  A Mint Chip Dazzler at Häagen-Dazs stores (three scoops of ice cream, hot fudge, Oreos, chocolate sprinkles, and whipped cream) has 1,270 calories and 38 grams of saturated fat — that’s two days’ worth. Think of it as a T-bone steak with Caesar salad, and baked potato with sour cream. But that’s for dinner — yet many people have a Dazzler as a dessert after lunch or dinner!
| 10. Spinach or Kale Loaded with vitamin C, carotenoids, calcium and fibe |
Whole-grain rye crackers, like Wasa, Ry Krisp, and Ryvita — usually called crispbreads — are loaded with fiber and often fat-free.
Campbell's Chunky, Select, and red-and-white-label condensed soups are brimming with salt: Half a can averages more than half of a person’s daily quota of salt. Instead, try brands like Healthy Choice and Campbell’s Healthy Request, which have about half as much sodium. 
Diamonds Suck!
A Personal Essay on the Virtues of Moissanite & Why You Should NEVER Buy a Diamond
I recently got engaged, and found myself in the market for a suitable engagement ring. Over the past few months, I've done quite a bit of research on diamonds and the diamond industry. What I learned, quite frankly, pissed me off.
This site is about two very simple truths: (1) diamonds are an incredible rip-off, and (2) a little known naturally-occuring gemstone called moissanite is superior to diamonds in every essential way: cut, color, clarity, durability, fire, brilliance, and cost.
I (obviously) don't work in the diamond industry. I don't work for anyone who sells moissanite. This site is simply a personal crusade to raise awareness among high-ticket jewelry purchasers (mostly men buying engagement rings) about moissanite and its many benefits vs. diamond.
If I can prevent a single reader from needlessly dropping $6,000-10,000 on a diamond engagement ring for his soon-to-be fiancée, this site will be a success. Financial worries are the #1 cause of stress in a married relationship - there is absolutely NO excuse to start your married life by taking on that level of debt.
If you're in the market for diamond jewelry, or think you may be soon, please take a few minutes to read through this site. I hope you learn something useful.
What is Moissanite?
Moissanite is a rare, naturally-occuring gemstone that is typically found in very small quantities in meteorites, corundum deposits, and kimberlite. (The chemical name of moissanite is Silicon Carbide.) Moissanite has several qualitites in common with diamond: it is transparent, extremely hard (9.25 on the Mohs scale, compared to 10 for diamond), and has a high index of refraction (2.65 - 2.69, compared to 2.42 for diamond). When a large rough moissanite sample is cut and polished, the end result is a very bright, brilliant, transparent gemstone that is indistinguishable from diamond to the human eye.
Moissanite is also brighter, more lusterous, and has more fire than diamond. These criteria define how "pretty" the jewel is - the shine, the sparkle, and the prismatic qualities. Check out this table on how moissanite compares to diamonds and other gemstones:
| Unique Properties | ||||||
| Refractive Index (Brilliance) | Dispersion (Fire) | Luster Index | Mohs Hardness | Toughness | Specific Gravity | |
| Created Moissanite | 2.65 - 2.69 | 0.104 | 20.4% | 9.25 | Excellent | 3.21 |
| Diamond | 2.42 | 0.044 | 17.2% | 10 | Good * | 3.52 |
| Cubic Zirconia | 2.17 | .060 | N/A | 8.25 | N/A | 5.80 |
| Ruby | 1.77 | 0.018 | 7.4% | 9 | Excellent ** | 4.00 |
| Sapphire | 1.77 | 0.018 | 7.4% | 9 | Excellent ** | 4.00 |
| Emerald | 1.58 | 0.014 | 4.8% | 7.5 | Good to Poor | 2.72 |
Note: This information was provided by Charles & Colvard.
Photo: Moissanite (left) vs. Diamond (right) during a brilliance/fire laboratory test. Moissanite wins hands-down. (Photo credit: Charles & Colvard)
Cost comparison between diamond and moissanite
As of 6/5/2006
Diamond:
Via Blue Nile: 1.00-Carat Round, Very Good-cut, I-color, and VS1-clarity diamond comes accompanied by a diamond grading report from the GIA.
Price: $4,565
(Special thanks to Tyler Gingrich for lending his gemstone expertise to this comp.)
Moissanite:
Round 6.5 mm (1.0 carats), certified by Charles & Colvard
Retail ~$735, Moissanite-Stardust.com $399
7 Reasons Why You Should NEVER Buy a Diamond:
1. The price of diamonds has been artificially inflated since the 1880's via the De Beers diamond cartel. For a detailed exposé of the De Beers cartel, read this article by Edward Jay Epstein in the February 1982 issue of The Atlantic Monthly.
2. Current public perception of diamonds is the direct result of a masterfully executed marketing campaign by De Beers that began in 1938, not inherent scarcity or value. If you've read the article by Edward Epstein (you really should), you know all of the gory details. Isn't it amazing (and scary) how brainwashed people are about the "value" of diamonds, even though they're not actually worth that much?
3. A diamond is an illiquid asset, not an "investment". Don't believe me? Try to sell a second-hand diamond ring on eBay or at a pawn shop. Do you really think you'll get anything close to what you paid for it? Do you really think the price of any diamond you purchase today is going to go up significantly over time? A diamond ring isn't even a good "insurance policy" to fall back on during hard times - it's an illiquid asset that you'll have a hard time selling for a price anywhere close to what you paid for it.
4. The diamond industry funds warfare, genocide, and terrorism. According to Wikipedia, "a conflict diamond (also called a blood diamond or a war diamond) is a diamond mined in a war zone and sold, usually clandestinely, in order to finance an insurgent or invading army's war efforts." Profits from conflict diamonds are used to finance warlords in Angola, Sierra Leone, and Liberia, who use their weapons to kill and maim innocent people. Isn't that romantic?
5. A diamond is - by nature - just a pretty rock. Think of the oft-quoted "rule" of diamond ring buying: the ring should cost a minimum of two month's salary (pre-tax), and you should spend as much on a ring as you can afford. Let's put this rule in its proper context: according to the people who sell pretty rocks, you're supposed to trade a full two months of your time and effort for one of their pretty rocks. Does that seem wise?
6. People notice the setting more than the diamond itself. To the naked human eye, most decent quality diamonds look the same. Unless the stone is yellow, has major inclusions, or has a distinctly lopsided cut, no one will be able to distinguish an ideal cut, E color, VS-1 stone from a lesser-quality diamond just by looking at it. What people do notice is the setting - how the stone is featured or placed, side stones, and the craftsmanship and artistry of the band. Knowing this - does it make more sense to focus your attention and dollars on a better stone, or on a better setting?
7. The opportunity cost of buying a diamond is huge. Opportunity cost is what you give up by spending your scarce resources on a single option. In other words, if you drop ten grand on a diamond ring, you have $10,000 less to spend on other things, like a fantastic honeymoon, a car, furniture, a down payment on a house, investing for the future, or further education. Are all of these options worth giving up for a little piece of colorless carbon?
8 Reasons Why Moissanite is a Better Choice than Diamond for Fine Jewelry, Particularly Engagement Rings:
1. Engagement/wedding rings have sentimental value, not asset/investment value. Wedding rings do only two things: (1) look pretty and (2) provide a symbol / memento of the event. Accordingly, you're best served by purchasing a high quality ring that meets these two criteria at the lowest possible cost. The cost/quality/durability attributes of moissanite make it much more attractive than diamond for use in wedding rings.
2. All moissanite gems are near flawless. Since moissanite can be reliably made in a laboratory, it's easy to do quality control. Instead of selling anything that comes out of the ground, flawed moissanite can be identified and discarded. This means the moissanite you buy will be a much better quality stone than a more expensive diamond.
3. Spending less on the stone means you can spend more on the setting. Since people notice the setting more than the stone itself, the lower cost of moissanite means you have far more options to make your ring unique while keeping within your budget. Side stones, crafted bands, and bezel-set accents are all suddenly within your budget.
4. You won't start your married life in crushing debt. It's often said that financial issues are the biggest cause of arguments and difficulties in a marriage, sometimes leading all the way to divorce. Doesn't it make sense to ensure you and your wife-to-be are in the black as soon as humanly possible? Saving for a down payment, creating an emergency fund, and putting aside money to invest are all substantially easier when you're not paying hundreds of dollars a month to the lending institution that financed the diamond purchase.
5. Speaking of financing: you'll probably be able to pay cash for moissanite. If you plan ahead, you'll be able to purchase the ring with cash, avoiding interest charges that make a diamond ring even more expensive. (9.99% - 27.99% APR, anyone?)
6. Other people will assume the ring is made of diamond, since they won't be able to tell the difference. I'm not one to pass something off as another, but the reality is that people are so brainwashed about diamonds that everyone who sees your fiancée's ring will assume it is made out of diamond. (Most of the time, it's not worth explaining to them it's not.) In the 6 months my fiancée has had her ring, 100% of the people who have seen it think it's diamond. If you're worried about a "loss in prestige" if someone notices, rest assured that other people will never know unless you tell them. (Note: do not try to buy your fiancée a moissanite ring and pass it off as a diamond. Honesty is key - talk to her about it first.)
7. You can rest assured that your hard-earned money isn't subsidizing African warlords. Sleep easy - no innocent people were killed in the creation of your fine jewelry.
8. You get more bling for your buck. Given a fixed budget, you have far more creative options with moissanite than you do with diamond. Want a 2 carat solitaire? Go for it! Custom design also becomes a very affordable option. Design a ring that fits your fiancée perfectly! Your bride-to-be will love the fact that you put your creativity into the purchase, and she'll love telling her friends what good taste you have.
Funny Quotes About Sex
"What do I know about sex? I'm a married man." --Tom Clancy
"I believe that sex is one of the most beautiful, natural, wholesome things that money can buy." --Steve Martin
"Sex without love is a meaningless experience, but as meaningless experiences go, it's pretty damned good." --Woody Allen
"Having sex is like playing bridge. If you don't have a good partner, you'd better have a good hand." --Unknown
"My cousin is an agoraphobic homosexual, which makes it kind of hard for him to come out of the closet." --Bill Kelly
"Sex is one of the nine reasons for reincarnation. The other eight are unimportant." --Henry Miller
"The Bible contains six admonishments to homosexuals and 362 admonishments to heterosexuals. That doesn't mean that God doesn't love heterosexuals. It's just that they need more supervision." --Lynn Lavner
"There are a number of mechanical devices which increase sexual arousal, particularly in women. Chief among these is the Mercedes-Benz 380SL convertible." --P. J. O'Rourke
"As the French say, there are three sexes--men, women and clergymen." --Rev. Sydney Smith
"Bisexuality immediately doubles your chances for a date on Saturday night." --Woody Allen
"I can remember when the air was clean and sex was dirty." --George Burns
"It isn't premarital sex if you have no intention of getting married." --Matt Barry
"You know that look women get when they want sex? Me neither." --Drew Carey
"Life is a sexually transmitted disease." --Unknown
"Remember, if you smoke after sex you're doing it too fast." --Woody Allen
"Sex at age 90 is like trying to shoot pool with a rope." --George Burns
"If it weren't for pickpockets, I'd have no sex life at all." --Rodney Dangerfield
Dust Proof Your House
Keeping dust under control isn’t just an aesthetic thing; it can also be an allergy thing. Here are some tips from RD and Garden and Hearth to keep the mites under control.
10. Skip the heavy drapes. Curtains and heavy drapery capture dust. Consider replacing them with blinds or shutters, which are easily cleaned.
9. Mind your bed. Rotate your bed and wash bedding (in water that is at least 130 degrees Fahrenheit) weekly. You might also want to consider adding washable allergen covers to your box spring and mattress.
8. Replace your furnace filter. Forced air heating systems are notorious for blowing around dust. A marked improvement in dust control may be achieved by installing a pleated fabric or paper filter, which carry an electrostatic charge that captures and attracts dust. Manufacturers often recommend that filters–of any kind–be changed every three months and checked for dirt and congestion monthly, especially if you share your home with animals.
7. Mind your closets. Closets are harbingers of all things dusty. Consider storing items in plastic containers or bags and keep the floor clutter-free so vacuuming it isn’t such a pain. Winter coats, which shed fibers, should be kept in–preferably–cloth bags to keep the dust out and under control, but to let the coat itself breathe.
6. Beat it, baby. Beat or shake out your area rugs, pillows and cushions regularly. I’ve heard tumbling pillows and the like in a hot drier also controls dust mites. It also fluffs them up quite nicely.
5. Pass on the upholstered furniture. Upholstered cloth furniture pieces are havens for dust loving critters, which is why wood, leather or vinyl furniture is the better choice. All three are easy to wipe down.
4. Vacuum the air. Next time you’re in the market for a vacuum, look for one with a HEPA filter. Until then, however, RD suggests using the filter of your heating/cooling system to filter out some of the dust in your home when you clean. ‘Just switch your thermostat to "fan on." This turns on the blower inside your furnace and filters the air even while the system isn’t heating or cooling. Leave the blower on for about 15 minutes after you’re done cleaning. But don’t forget to switch back to "auto." Most blowers aren’t designed to run constantly.’
3. It's not all about the suck. Vacuums with good suction don’t do a good job if they don’t have a powerful agitator/beater bar, which is best on carpeting. For delicate area rugs and on hardwood and vinyl floors, DO NOT use the agitator, which can do more harm than good. For these floors, use hand tools with soft brushes or if you have a vacuum which allows you to turn off the beater bar, do so.
2. Grab the dust. Feather dusters and yarn or string mops just push the dust around and don’t capture it. Swiffers and Grab-it cloths are probably your best bet. For those concerned with waste, a slightly dampened cloth (with water or furniture cleaner) or micro-fiber cloth is a good alternative for furniture.
And the #1 way to dust proof your house.....
Get rid of your wall to wall carpeting. Ripping out and replacing carpeting isn’t always practical, but it might be something to strive for. And until we can all be carpet free, we still have #’s 3 and 4 on this list. That’s something.
How to make a CD case out of paper
Instead of paying good cash for cd cases, which eventually break and end up in a landfill, how about creating your own, unique folded-paper cd cases that are biodegradable and take up a fraction of the space?
The Props:
8 ½" by 11" paper
a cd
a computer (optional)
labels (optional)
The Procedure:
1. Center a cd, which you’ll be using as a guide, at the top of a sheet of paper, as shown.
2. Fold in sides of paper to sides of cd.
3. Center cd at the middle of the folded paper.
4. Fold bottom up.
5. Fold the horizontal creases, which I’ve identified in red, to sides as indicated by arrows, so the creases are even with sides of original folded sides. (I’ve identified the creases in question with dashed lines for illustration.)
6. You'll have a box-shape sticking up toward you after making the folds in step 5. Just fold this flap down flat as shown below.
7. Tuck the "ears" that are sticking out to the sides in between the original side folds and the fold created in step 4.
8. Slip cd into front pocket and fold down top half of paper.
9. Dog-ear the top two corners of the top half of paper.
10. Slip top half of paper into pocket.
For a personal touch, print labels and photos on the front center of paper to give your cd holder some pizzazz. A picture from a trip of a lifetime or a friend’s favorite tunes.
Print the name of that book you wrote or are working on. Any paper, of course, will do including postal wrap, grocery bags or something of the decorative variety. A sheet of heavier-weight wrapping paper with a printed label makes a great way to store and share holiday pictures.
Declutter your life!
As with anything, getting rid of clutter can be made incredibly simple: just go through your stuff, one section, closet, drawer, or shelf at a time, and get rid of everything that isn’t absolutely essential, that you don’t love and use often.
- Declutter for 15 minutes every day. It’s amazing how much you can get through if you just do it in small increments like this.
- Don’t allow things into the house in the first place. Whether you’ve begun decluttering the living space, or you’ve just completed it, stop bringing in new stuff NOW. Even if that’s ALL you do and don’t start decluttering immediately, if you can only establish one habit at a time, establish the no-more-stuff habit first. This way, when you do get to decluttering the existing stuff, you’ve already stopped making it worse. Think of bailing out a boat with a hole in it. You can bail and bail, but it won’t do anything for the leak.
- Donate stuff you’re decluttering, so you don’t feel bad about wasting it.
- Create a Joe’s Goals chart with decluttering on it — either daily, or 3 times a week. Check off the days when you declutter, and you’ll feel a great sense of accomplishment.
- Start at the corner by the door and move your way around the room, doing the superficial stuff first - surfaces, empy the bin etc. Repeat, but do more the 2nd time around - ie. open the cupboards.
- Whenever you’re boiling the kettle for tea, tidy up the kitchen. If the kitchen is tidy, tidy up the next room - it’s only 3 minutes but it keeps you on top of everything (helps if you have an Englishman’s obsession with Tea as well!)
- Use the “one in, two out” rule. The rule: whenever you bring in an item, you have to throw away two other items. First you cheat, by throwing out two pieces of paper, but soon you will have to move to big stuff.
- Make your storage space smaller and more minimal. If you have lots of storage, you’ll fill it with stuff.
- Clothing rule: If you haven’t worn an item in 6 months, sell or donate it.
- The One-Year Box. Take all your items that you unsure about getting rid of (e.g. “I might need this someday…”), put them in a box, seal it and date it for 1 year in the future. When the date comes, and you still didn’t need to open it to get anything, donate the box WITHOUT OPENING IT. You probably won’t even remember what there was in the box.
- Declutter one room (including any closets, desks, cabinets, etc.) before starting on the next one. Spending time in that room will feel *so* good, and it will be so easy to keep clean, that it will motivate you to do more!
- Keep a list in your planner labeled “Don’t Need It - Don’t Want It.” When you’re out shopping and run across some kind of gadget or other item you crave, note it down on the list. This will slow you down long enough to reconsider. Also, seeing the other things on the list that you nearly bought on impulse really helps.
- Internalize that your value is not in your “stuff”. It is just “stuff”. And realize that your value grows when you share your “stuff”. Hoarding is a selfish act.
- Have someone else (who you trust!) help you go through things. They don’t have the (sometime’s irrational) emotional attachment that you might have, but can still recognize if something should be kept.
- Gift everything. Books you’ve read immediately get recycled among friends, family or local libraries. If you buy a new gaming system, donate your old one – and all the games.
Sunday, October 28, 2007
10 Rules For Being Human
by Cherie Carter-Scott
| 1. | You will receive a body. You may like it or hate it, but it's yours to keep for the entire period. |
| 2. | You will learn lessons. You are enrolled in a full-time informal school called, "life." |
| 3. | There are no mistakes, only lessons. Growth is a process of trial, error, and experimentation. The "failed" experiments are as much a part of the process as the experiments that ultimately "work." |
| 4. | Lessons are repeated until they are learned. A lesson will be presented to you in various forms until you have learned it. When you have learned it, you can go on to the next lesson. |
| 5. | Learning lessons does not end. There's no part of life that doesn't contain its lessons. If you're alive, that means there are still lessons to be learned. |
| 6. | "There" is no better a place than "here." When your "there" has become a "here", you will simply obtain another "there" that will again look better than "here." |
| 7. | Other people are merely mirrors of you. You cannot love or hate something about another person unless it reflects to you something you love or hate about yourself. |
| 8. | What you make of your life is up to you. You have all the tools and resources you need. What you do with them is up to you. The choice is yours. |
| 9. | Your answers lie within you. The answers to life's questions lie within you. All you need to do is look, listen, and trust. |
| 10. | You will forget all this. |
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