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Showing posts with label TIPS FOR LIFE. Show all posts
Showing posts with label TIPS FOR LIFE. Show all posts
Calorie Calculator
Burn 300 Calories in 30 Minutes Put Down the Magazine and Get to Work!
If you're trying to burn calories and lose weight using cardio machines, I have a challenge for you: Put down the magazine, turn off the television and (gasp) stop looking at your watch. Okay, you can keep the walkman, but everything else has to go. Why the drastic measures? If you aren't paying attention, you may not be working as hard as you think.
Cardio Workouts at the Gym
The following workouts should give you some ideas on how to spice up your workouts and burn more calories by raising and lowering the intensity. Modify each workout according to your fitness level and feel free to increase or decrease speed, incline and/or workout time to fit your needs.
For each exercise, warm up with 5-10 minutes of light cardio and keep track of your Perceived Exertion or monitor your heart rate. Use this calorie calculator to determine how many calories you're burning. End with a cool down and stretch. Treadmill
- Start with incline at zero and speed at a comfortable pace (walking or jogging). Perceived Exertion (PE)=Level 5 (see Perceived Exertion Scale).
- 1 Minute: Raise incline one or more percent every 15 seconds. PE=5-6
- 1 Minute: Reduce the incline one percent every fifteen seconds. PE=6-7
- 3 Minutes: Walk or jog at a steady pace. PE=5
- Repeat entire cycle for 30 or more minutes
- Approximate calories burned: 320(based on 140 lb person)
- Using manual program, enter workout time as 30 minutes and choose appropriate level
- 6 Minutes: Set ramps (if option) and resistance levels at medium level. PE=5
- 2 Minutes: Set ramps at highest level and increase resistance every 30 seconds. PE=6-8
- 2 Minutes: Lower ramps and resistance to comfortable level. PE=5
- 6 minutes: Set ramps and resistance to medium and go backwards. PE=5-6
- Repeat entire cycle for remaining time
- Calories Burned: 250-300 (based on 140 lb person)
Bike
- Using the manual program, enter your workout time as 30 minutes and choose appropriate level
- 5 Minutes: Cycle at a comfortable pace. PE=5.
- 5 Minutes: Raise level several increments and decrease a level every 30 seconds. PE=6-8.
- 5 Minutes: Cycle at comfortable pace. PE=5.
- 5 Minutes: Raise level higher than before and decrease a level every 30 seconds. PE=6-8
- 5 Minutes: Cycle at comfortable pace. PE=5.
- 5 Minutes: At current level, increase a level each minute. PE=7-8.
- Calories Burned: 245 (based on 140 lb person)
Hit the Road
Instead of spending 40 minutes inside a sweaty gym, head outside for a walk/run.
- Warm up with a brisk walk/slow jog for 5-10 minutes.
- Jog/walk briskly for 3 minutes
- Sprint or speed walk for 30 seconds
- Repeat this cycle 6 for the remaining time, keeping PE between 5-8.
100 ways to be Happy
1. Never put yourself last.
2. When you extend a helping hand to one person, be careful not to kick someone else in the teeth.
3. Always own a pair of old, faded jeans.
4. Count your blessings every day.
5. Acknowledge your successes along with your downfalls.
6. Burn the candle that has been in storage for the last two years.
7. Strive for progress, not perfection.
8. Remember, the voice telling you that you cannot do something is always lying.
9. At least once a day sit and do nothing.
10. Don't close your heart so tightly against life's pain that you shut out life's blessings.
11. Celebrate all your birthdays no matter how old you get.
12. Examine your life for limitations and ask yourself why you put them there.
13. Plant a tree, pull weeds, or get your hands dirty.
14. Diminish your wants instead of increasing your needs.
15. Cry when you feel like it.
16. Rejoice in other people's triumphs.
17. Don't wait for someone else to laugh or express joy.
18. Forgive yourself for any mistake you make, no matter how big or small.
19. Keep good company.
20. Never take a pill for a pain you need to feel.
21. Use your enthusiasm to put yourself in forward gear and give yourself a spark to move ahead.
22. Look in the eyes of the ones you love when you are talking to them.
23. Remember that one is a whole number.
24. Walk in a summer rain shower without an umbrella.
25. Do a kind deed for someone else.
26. Keep your eyes and ears open to get the messages you need from people and events in your daily life.
27. Be patient.
28. Eat something green.
29. Change what you can and leave the rest alone.
30. Walk hand and hand with truth.
31. Make laughter an d joy a greater part of your life than anger and grief.
32. Embrace solitude instead of running from it.
33. Be zealous, not jealous.
34. Forgive anyone you've been holding a grudge against.
35. Slow down and enjoy the present.
36. Walk in others' shoes before judging them.
37. Send yourself a kind message.
38. Remind yourself that the company you keep is a reflection of what you think of yourself.
39. Go on a picnic.
40. Accept your fears, no matter how crazy they seem.
41. Don't let other people's opinions shape who you are.
42. Say a prayer.
43. Never attribute your accomplishments to luck or chance.
44. Know when to say no.
45. Look at the positive side of negative situation.
46. Remember that you are a spiritual being in a physical body.
47. Avoid seeking out other people for constant approval, because it make them the master and you the slave.
48. Go fly a kite.
49. Avoid fads and bandwagons.
50. Accept the things you cannot change.
51. Look inside instead of outside yourself for answers to life's problems.
52. Remember that all feelings are okay.
53. Shield yourself from bad influences.
54. Stand up for what you believe in.
55. Respect the wishes of others when they say no.
56. Seize every moment and live it fully.
57. Give away or sell anything you haven't used in the past five years.
58. Never downgrade yourself.
59. Take responsibility for what you think, feel, and do.
60. Pamper yourself.
61. Never say or do anything abusive to a child.
62. Let yourself be God powered instead of flying solo.
63. Volunteer to help someone in need.
64. Refrain from overindulging in food, drink, and work
65. Finish unfinished business.
66. Be spontaneous.
67. Find a constructive outlet for your anger.
68. Think about abundance instead of lack, because whatever you think about expands.
69. Think of yourself as a survivor, not a victim.
70. Cuddle an animal.
71. Be open to life.
72. See success as something you already have, not something you must attain.
73. Experience the splendor and awe of a sunset.
74. When you score a base hit, don't wish it were a home run.
75. Learn to be in the present moment.
76. Instead of believing in miracles, depend on them.
77. Take a child to the circus.
78. Change your attitude and your whole life will change.
79. Never turn your power over to another person.
80. When your heart is at odds with your head, follow your heart.
81. Always remember that the past is gone forever and the future never comes.
82. Live your life according to what is right for you.
83. Acknowledge your imperfections.
84. Plant a tree and watch it grow.
85. See "friend" instead of "enemy" on the face of strangers.
86. Watch an army of ants build their houses and cities and carry food ten times their weight.
87. Believe in something bigger than yourself.
88. Let the playful child within you come out.
89. Make haste slowly.
90. Work through your problems step by step and one day at a time.
91. Accept compliments from others so you can see the truth about yourself.
92. Sit on the lawn without worrying about grass stains.
93. Don't condemn yourself for your imperfections.
94. Do a humility check periodically by loving the truth about yourself.
95. Tell someone you appreciate them.
96. Never live your life according to what is right for someone else.
97. Talk less and listen more.
98. Admit your wrongdoing and forgive yourself for it.
99. Thrive on inner peace instead of on crises.
100. Affirm all the good things about yourself.
Relationships from a different angle
this would change your perception about all your relations and brighten your day for sure..!!!
TRUST is a very important factor for all relationships. When trust is broken, it is the end of the relationship. Lack of trust leads to suspicion, suspicion generates anger, anger causes enmity and enmity may result in separation.
A telephone operator told me that one day she received a phone call. She answered, 'Public Utilities Board.' There was silence. She repeated, 'PUB.' There was still no answer. When she was going to cut off the line, she heard a lady's voice, 'Oh, so this is PUB. Sorry, I got the number from my Husband's pocket but I do not know whose number it is.'
Without mutual trust, just imagine what will happen to the couple if the telephone operator answered with just 'hello' instead of 'PUB'.
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NO POINTING FINGERS
A man asked his father-in-law, 'Many people praised you for a successful marriage. Could you please share with me your secret?'
The father-in-law answered in a smile, 'Never criticize your wife for her shortcomings or when she does something wrong. Always bear in mind that because of her shortcomings and weaknesses, she could not find a better husband than you.'
We all look forward to being loved and respected. Many people are afraid of losing face. Generally, when a person makes a mistake, he would look around to find a scapegoat to point the finger at. This is the start of a war. We should always remember that when we point one finger at a person, the other four fingers are pointing at ourselves.
If we forgive the others, others will ignore our mistake too.
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CREATING PERFECT RELATIONSHIPS?
A person visited the government matchmaker for marriage, SDU, and requested 'I am looking for a spouse. Please help me to find a suitable one.' The SDU officer said, 'Your requirements, please.' 'Oh, good looking, polite, humorous, sporty, knowledgeable, good in singing and dancing. Willing to accompany me the whole day at home during my leisure hour, if I don't go out. Telling me interesting stories when I need companion for conversation and be silent when I want to rest.' The officer listened carefully and replied, 'I understand you need television.'
There is a saying that a perfect match can only be found between a blind wife and a deaf husband, because the blind wife cannot see the faults of the husband and the deaf husband cannot hear the nagging of the wife. Many couples are blind and deaf at the courting stage and dream of perpetual perfect relationship. Unfortunately, when the excitement of love wears off, they wake up a nd discover that marriage is not a bed of roses. The nightmare begins.
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NO OVERPOWERING
Many relationships fail because one party tries to overpower another, or demands too much. People in love tend to think that love will conquer all and their spouses will change the bad habits after marriage. Actually, this is not the case. There is a Chinese saying which carries the meaning that 'It is easier to reshape a mountain or a river than a person's character.'
It is not easy to change. Thus, having high expectation on changing the spouse character will cause disappointment and unpleasantness.
It would be less painful to change ourselves and lower our expectations..
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RIGHT SPEECH
There is a Chinese saying which carries the meaning that 'A speech will either prosper or ruin a nation.' Many relationships break off because of wrong speech. When a couple is too close with each other, we always forget mutual respect and courtesy. We may say anything without considering if it would hurt the other party.
A friend and her millionaire husband visited their construction site. A worker who wore a helmet saw her and shouted, 'Hi, Emily! Remember me? We used to date in the secondary school.' On the way home, her millionaire husband teased her, 'Luckily you married me. Otherwise you will be the wife of a construction worker.' She answered,' You should appreciate that you married me. Other wise, he will be the millionaire and not you.'
Frequently exchanging these remarks plants the seed for a bad relationship. It's like a broken egg - cannot be reversed.
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PERSONAL PERCEPTION
Different people have different perception. One man's meat could be another man's poison. A couple bought a donkey from the market. On the way home, a boy commented, 'Very stupid. Why neither of them rides on the donkey? 'Upon hearing that, the husband let the wife ride on the donkey. He walked besides them. Later, an old man saw it and commented, 'The husband is the head of family. How can the wife ride on the donkey while the husband is on foot?' Hearing this, the wife quickly got down and let the husband ride on the donkey.
Further on the way home, they met an old Lady. She commented, 'How can the man ride on the donkey but let the wife walk. He is no gentleman.'
The husband thus quickly asked the wife to join him on the donkey. Then, they met a young man. He commented, 'Poor donkey, how can you hold up the weight of two persons. They are cruel to you.' Hearing that, the husband and wife immediately climbed down from the donkey and carried it on their shoulders.
It seems to be the only choice left. Later, on a narrow bridge, the donkey was frightened and struggled. They lost their balance and fell into the river. You can never have everyone praise you, nor will everyone condemn you. Never in the past, not at present, and never will be in the future.
Thus, do not be too bothered by others words if our conscience is clear..
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BE PATIENT
This is a true story which happened in the States. A man came out of his home to admire his new truck. To his puzzlement, his three-year-old son was happily hammering dents into the shiny paint of the truck. The man ran to his son, knocked him away, hammered the little boy's hands into pulp as punishment. When the father calmed down, he rushed his son to the hospital.
Although the doctor tried desperately to save the crushed bones, he finally had to amputate the fingers from both the boy's hands. When the boy woke up from the surgery & saw his bandaged stubs, he innocently said, 'Daddy, I'm sorry about your truck.' Then he asked, 'but when are my fingers going to grow back?' The father went home & committed suicide.
Think about this story the next time someone steps on your feet or u wish to take revenge. Think first before u lose your patience with someone u love. Trucks can be repaired.. Broken bones & hurt feelings often can't. Too often we fail to recognize the difference between the person and the performance. We forget that forgiveness is greater than revenge.
People make mistakes. We are allowed to make mistakes. But the actions we take while in a rage will haunt us forever.
'Good Life starts only when you stop wanting a better One'
I love walking in the rain because no one knows I'm crying
Ways To Remove Negative Thoughts
What are negative thoughts and if I at any time should I be affected with pessimistic thinking should I be concerned. Yes is the answer. The more positive you are in thought will certainly help dampen any off-putting hold me back negatives which restrict you from living a decent life, Negative thinking has seen man or woman, who, ideal for a job post lose it before having had chance to secure it, because they believed they were not worthy enough.
Any negative thoughts you have about your self have to be dealt with sooner than later for health and happiness to prevail and more importantly prosper. Negative thinking can affect a relationship.
Cognitive restructuring can help a person identify and challenge overly simplistic, negative thoughts that cause pointless distress. Not a healthy combination, negativity and stress, in fact both very destructive factors. To lead what one would call a normal life will entail you change your way of thinking. What is a normal, normal is having belief in your self which in return will help you to venture forth and cope with the wicked ways of the world and the people in it? To help cure your way of thinking is easier when the thoughts are clearly untrue: e.g. “I never do anything right,” It’s harder when there’s an element of truth mixed in with naive lies: “At my age, it’s to late its over; there is nothing out there for me now.” You can stop there right now; the pope is proof, candidates for this position – 65 years and over. If you have a dream or goals then do something about it
There are four elements you can follow to prevent stress caused from negative thoughts:
1.Stop and take time out to think positive (mental time-out).
2.Control your breathing. Breathe in taking deep breaths slowly to help release growing tension.
 3. It may sound silly but ask yourself some questions.  .... like is my thoughts belief or true? Do I make hasty decisions about myself? What evidence do I actually have that I am worthy of the cause? Am I letting negative thoughts stand in my way? Look at situations and view them in a different manner. What would be the worst that could happen? Some people find the healing process (managing thoughts) all too much and opt for the easy way out continuing to put them self down and worse still permitting others to follow suit. Ask yourself that if I did not think this way where would you be. 4. If distortion is the root of the problem, can you identify this and let go?  Practicing relaxation techniques may well be the course of therapy needed. If your problem is genuine, ask what steps you can take to manage? It takes much rehearsal to restructure negative thoughts. What is that saying “A leopard never changes its spots” I beg to differ, if you want something badly and that something can change your life for the better then may the leopard shed his coat? Remember to be yourself, do not snub reality or take on a false identity. Regularly it’s possible to move your focus toward the positive, rather than lodging on the negative. At other times, you can acknowledge an agonizing truth without losing sight of the larger, more positive portrait. For example, “I should be practicing a relaxation response system daily” or better still “I “want” to practice a relaxation response system daily. If you feel sick don’t let the illness get your sympathy vote, feeling sorry for yourself is not a cure. Negative thoughts usually result in “I feel sick today and there is nothing I can do, hold up, of course there is. Think of what is the best way to treat your condition. Think of the available medications to relieve the pain. If negative thoughts are deeply inset, then you must speak to your doctor or an experienced mental health expert. More people are turning to therapies which include dealing with the mind and body and are bouncing back to reality. Put the bounce back in your stride as you jolly your way onto a new way of thinking.   | |
9 Steps to Get your Goals
9 Steps to Define your Goal Destination and Devise a Plan to Get There
Where do you want to be 5 years from now, 10 years from now, or even this time next year? These places are your goal destinations and although you might know that you don’t want to be standing still in the same place as you are now, it’s not always easy to identify what your real goals are.
Many people think that setting a goal destination is having a dream that is there in the far distant future, but will never be attained. This proves to be a self-fulfilling prophesy because of two things. Firstly, that the goal isn’t specifically defined enough in the first place, and secondly, it remains a remote dream waiting for action which is never taken.
Defining your goal destination is something that you need to take some time to think carefully about. The following steps should get you started on a journey to those goals.
1. Make a list of your goal destinations. Goal destinations are the things that are important to you. Another word for them would be ambitions, but ambitions sound like something which outside of your grasp, whereas goal destinations are certainly achievable if you are willing to put in the effort working towards them. So what do you really want to do with your life? What are the main things that you would like to accomplish with your life? What is it that you would really regret not doing if you suddenly found you had a limited amount of time left on the earth? Each of these things is a goal. Define each goal destination in one sentence.
If any of these goals is a stepping stone to another one of the goals, take it off this list as it isn’t a goal destination.
2. For each goal, you need to think about the time frame you’d ideally like to have accomplished this goal. This is where the 5 year, 10 year, next year plan comes into it. Some goals will have a “shelf life” because of age, health, finance, etc, whereas others will be up to you as to when you would like to achieve them by.
Now comes the more intense part of the goal destination setting - devising the planning of your journey towards arriving at each of your goal destinations. Follow the step by step plan for each of your goals individually.
1. Write each goal destination at the top of a new piece of paper.
2. For each goal write down what is it that you need and don’t have now that will allow you achieve that goal.
This could be some kind of education, career change, finance, a new skill, etc. Any “stepping stone” goals you removed from part 1 of the goal destination identification process will fit into this exercise. If any of these smaller “goals” have sub-goals, go through the same process with these so that you have precise action points to work with.
3. Under each item listed in 2 above, write down the things that you will need to do in order to complete each of the steps required to complete the goal.
These items will become a check-list. They are a tangible way of checking how you are progressing towards reaching your goal destinations. A record of your success!
4. Using the time frames you created in part 2 of the goal destination identification process, on each goal destination sheet write down the year in which you will complete the goal by. For any goal which has no fixed completion date, think about when you would like to have accomplished it by and use that as your destination date.
5. Working within the time frames for each goal destination, make a note of realistic dates by which you will complete each of the small steps.
6. Now take an overview of all your goal destinations and make a schedule of what you need to do this week, this month, this year - in order to progress along the road towards your goal destinations.
7. Write these action points on a schedule so that you have definite dates on which to do things. At the end of the year, review what you have done this year, mark things off the check-lists for each goal destination and write up the schedule with the action points you need for the next year.
Although it may take you several years to, for example, get the promotion you desire because you first need to get the MBA which means getting a job with more money to allow you to finance a part-time degree course, you will ultimately be successful in achieving your goal destination because you have planned out not only what you want, but how to get it, and have been pro-active towards achieving it. Congratulations!
Excel Spreadsheet Techniques To Make A Personal Budget
That’s when I sat down with a blank Microsoft Excel spreadsheet in front of me and just started playing around, using various techniques to cut down our budget to bare bones, and create a debt plan that wouldn’t take decades to eliminate our debt, but also wouldn’t keep us eating Macaroni and Cheese for dinner until we retire. In the end, I was able to eliminate all of our credit card debt in only 5 years, and we even had good enough credit in the end to get approved for a low-rate mortgage to buy our first home.
Today, I’m going to share a few of the nifty spreadsheet techniques that I used to generate a usable (and useful) budget, and finally, I’m going to share a technique to pay down your debt in a fraction of the time using the same exact payments you’re making today. It’s a trick that I’ve seen a lot of guys trying to sell elsewhere on the net – I’m going to share it with MakeUseOf readers here, for free.
Step 1: Structure a Personal Budget Spreadsheet That Doesn’t Drive You Nuts
Anyone who has tried to make a personal “budget” knows the basics. You need to make a log of all of your bills and all of your income. Your bottom line is how much you have left over for fun, or how much fun you have to cut out of your lifestyle before you go bankrupt. It sounds easy, but when you start entering all of your details into a spreadsheet, things get very messy very quickly. A lot of people give up after the first attempt.
The basic layout is easy enough. List your bills in the first left column, and then in the next few columns list total balance you owe, monthly required payments, and the date that the bill is usually due. These four columns are really all you need to create a budget.
However, here I’ve gone an extra step and added a column to the right for each month for easy expense tracking. However, once you get a large number of columns and rows, the screen starts to scroll and you can’t always see the bills to the left or the header at the top. The quick and easy technique to fix this is using the “freeze panes” feature.
First, select the box where the intersection at the upper left represents the row and column that you don’t want to scroll when you use the spreadsheet’s scrollbars. First, select Window->Split, and then go back again and select Window->Freeze Panes.
Now, when you scroll up or down (as shown here), the header and left column remain static, so you always know what the value you’ve selected applies to. This is a very useful feature and since I have a very bad short term memory, it has saved me a great deal of frustration where I normally would have had to keep scrolling back to check which bill I’d selected.
Step 2: Lay Out an Organized Budget Using Shading
I remember looking for a free budget spreadsheet back then and finding all of these templates filled with data that just made my head ache. Without clear lines separating the major sections of your budget, you’ll have a hard time zoning in on the area that you’re interested in. The best way to organize a budget spreadsheet is by shading each summary section between your major groups.
As you can see here, the first section of the budget pertains to bills, including household utilities and fixed bills, as well as another section devoted to only credit cards. At the bottom of this particular section, the total for fixed bills is highlighted with light green shading so it’s clear and easy to find.
As you can see, once you start shading rows, the entire spreadsheet becomes much more organized and easier to follow.
The “Fill” tool is located on the Excel menu bar and appears as a paint can tipping over with paint pouring out. Just highlight the entire row (click the numbered gray cell to the left) and then click the Fill button and select what color you’d like to use.
Step #3 – Use Excel Formulas to Project Your Credit Card Balances Into the Future
Now that you can make a personal budget that is well organized and structured in a way that’s very easy to follow, the next step is attacking that nagging credit card debt that’s been plaguing you for years. In these next examples, the same formatting techniques are used to create a list of credit card balances and monthly payments.
Set up your debt log in the same way – split and freeze the panes, but this time list each month along the left, and your credit card balances (and monthly payments) to the right. After you’ve entered in your current balance in the top cell (for example, in this case Capital One is $3,000), in the next cell below it you would enter a formula that multiplies that balance by your card’s interest rate and divides by twelve. That is your estimated monthly interest.
Then you subtract your monthly payment from the balance, and add the interest that you just calculated. Once you’ve got that first cell calculated correctly, you can duplicate the formula for every month below it by clicking and holding the small box to the lower right of the cell you just calculated, and dragging it down as far as you like. Each month will have a new calculated balance based on the previous months balance.
When you do this projection, you’ll eventually find the spot where the balance is completely paid off. As you can see from my own calculations, when I maintain a $250 payment every month until it’s paid off, it’ll take me until July 2012 to pay off the entire Advanta credit card balance.
Step #4 – Recalculate Payments Based on Interest and Eliminate Your Debt
By playing around with this kind of spreadsheet, I uncovered the very simple, common-sense solution that a lot of scammers out there are charging people for. Instead of maintaining constant payments on each of your credit cards until it’s paid off – you pay the minimum balance on all of them, and divert all of your current “debt-payment” money toward the credit card with the highest interest. Here is how it works.
This is also why I love Excel. By using the ability to “autofill” the monthly balance calculations, I tested different scenarios to pay off debts faster. Instead of paying $100 on Discover and taking until 2011 to pay that balance off, I paid $200 and will have it paid off by December 2009. Then I take that $200 and add it to the existing $250 I pay on Advanta.
As you can see, the Advanta balance is paid off in April of 2011, almost a year earlier. If you have additional credit card balances, you simply “snowball” the payment and eliminate your debt in months rather than years. Excel allows you to see that concept in a very cool graphical form by using the formula “autofill” feature.
Do you use Excel or other spreadsheets to make a personal budget or to plan out your family bills? Share your own tips and resources in the comments section below.
Did you like the post? Please do share your thoughts in the comments section!
How To Succeed ?
Dear all my Colleagues, Friends and Respected Seniors I have read below points very carefully and I hope every individual to read it with full concentration, that really help us in our professional as well as social life.
16 point plan…
1. Don't talk negatively about people behind their backs.
2. If you gossip, people won't confide in you.
Mind your own business.
3. Try to work for someone who'll challenge your powers.
4. You'll learn more in a year than 4 years of college.
5. Successful bosses have good communication skills.
They learn from people, including their employees.
6. Work in such a way that makes your boss look good.
It's not flattery
7. On downsizing, the first to go are those with few friends.
Bosses prefer competent people whom they respect.
8. Dress for the job you want, not the one you have.
Let your dress reflect professionalism.
9. Workout to get in good physical shape.
Unless exceptionally skilled, the unhealthy are at a comparative disadvantage.
10. Personal integrity is crucial.
tell nothing but the truth.
Bosses can forgive mistakes but if you lie, you're gone
11. Be on time.
Try to arrive few minutes early.
It saves you from stress.
You'll be much relaxed & work better
12. Strive your best to keep a deadline.
If you cannot meet it, then apologize & ask for an extension
13. Don't take things personally.
If some people are unhappy with you, it's their problem.
But always strive to give your best.
14. If you must correct someone, don't get personal about it.
Do it never in front of others
15. Spend some time alone every day.
What's the mission of my life?
What do I want to be?
and how to go about it.
16. As you move along Plan A of your career, maintain a Plan B as well — an alternative course to rely
Always remember that the secret of success is passion. Always think big. Spread love & joy.
You'll have blissful years ahead
RIGHT WAY TO DRINK WATER
By Dr. Willie T. Ong
Our bodies are made up of mostly water. Just look at the facts: The brain contains 74% water, blood contains 83% water, lean muscle has 75% and bone has 22% water. Experts agree that water is one of the most powerful forms of treatment. So how come most people don't drink enough water?
10 Health Benefits of Water:
1. Water prevents kidney stones. The most common cause of kidney stones is not drinking enough water. Since water dissolves the substances that form stones in the urine, drinking 12 glasses daily helps treat kidney stones.
2. Water treats urinary tract infection. The more water you drink, the more you will urinate. "Drinking lots of water will help flush out harmful bacteria from your bladder," says Medical City kidney specialist Dr. Roberto Tanchanco.
3. Water helps patients with diarrhea by preventing dehydration. As a first-aid for diarrhea, you can make your own oral rehydration solution at home. Mix a glass of water with 2 teaspoons sugar and ¼ teaspoon salt, and drink as much as you can tolerate. This is similar to the dextrose solution in the hospital.
4. Water helps reduce fever. For symptoms of flu, water can help lower your body temperature when you urinate the "heat" out of your body. If you're sick, drink more water for you to recover faster.
5. Water helps treat cough and colds, sore throat, and respiratory infections. Water helps loosen sticky phlegm. A respected lung specialist told me that some mucolytics out there are just as beneficial as drinking lots of water.
6. Water reduces heartburn. Taking 2-3 gulps of water every 20 minutes or so can help flush the stomach acid away. Bananas and water are effective alternatives to taking antacids. Try it.
7. Water prevents constipation and its complications. Too little water can harden the stools and lead to hemorrhoids and diverticulosis, a disease of the large bowel. Drink water and eat lots of vegetables to soften your stools.
8. Water keeps you alert and energetic. If you're dehydrated, your blood is literally thicker. This makes it harder for the blood to circulate. As a result, the brain can become less active and you can feel confused and fatigued. Some studies also show that water may help cure migraine headaches.
9. Water helps reduce weight. By drinking a glass or two of water before a meal, you will lessen the amount of food you can take in order to feel full. Water has zero calories and will not make you fat.
10. Water keeps your skin soft and radiant. Just as a dehydrated person will have deep-set eyes and wrinkled skin, so will a fully hydrated person exhibit a normal and beautiful skin tone.
The Proper Way To Drink Water:
1. Drink water when you wake up. Your body loses water while you sleep, so drink a glass before you go to sleep, and another glass when you wake up. You are naturally thirsty or dehydrated in the morning. Drinking water in the morning helps flush out the toxins that have accumulated all night.
2. Drink 8 to 12 glasses a day. According to the Mayo Clinic, a 120-pound individual needs 8 cups of water a day, while a 190-pound person would require 12 cups daily. Dr. Robert Tanchanco says that we should monitor our urine color and keep it on the light side. However, drink only a maximum of 16 glasses a day, and not more.
3. Drink little by little throughout the day. It is preferable to sip water throughout the day rather than to drink two glasses all at once. This will lessen the stress on the heart (especially if you have heart disease) and give your body more time to absorb it.
4. Don't wait until you're thirsty to drink water. By the time you feel thirsty, you're probably already 2 glasses below your normal water needs. Elderly people are also less sensitive to the body's need for water.
5. Drink water, not soft drinks, alcohol or coffee. Some experts believe that tea, sodas and coffee can be potentially dehydrating. Moreover, the high phosphorus and sugar content in cola drinks can lead to conditions like osteoporosis and diabetes. One study shows that adults who drank six cups of coffee daily experienced mild dehydration. Drinking alcohol is much worse because it actually dehydrates you by making you urinate a lot.
6. Train children to drink water. Set a good example to your kids and drink water together. Make sure that children drink enough water when they're active. Pack a large bottled water in their lunch box.
7. Drink more when it's hot. People living in hot climates like the Philippines need to drink more water. They are more prone to develop kidney stones compared to those living in cooler regions.
8. Drink more as you exercise. When you exercise, you need to drink more water to compensate for fluid loss. Go for an extra 500 ml of water for a 30-minute to 1-hour exercise. Eating a banana also helps keep your potassium up.
9. Drink more when you're sick. Even though you don't feel like it, you really need to drink more water to help your body recover from various infections. If you're dehydrated, you'll feel much worse.
10. Drink more if you're pregnant. Women who are expecting or breast-feeding need additional fluids to stay hydrated. The Institute of Medicine recommends that pregnant women drink 10 cups of fluids daily and women who breast-feed take in about 13 cups of fluids a day.
HOW TO STAY YOUNG
HOW TO STAY YOUNG
1. Try everything twice. On Madam's tombstone (of Whelan's and Madam) she said she wanted this epitaph: "Tried everything twice...loved it both times!"
2. Keep only cheerful friends. The grouches pull you down. (Keep this in mind if you are one of those grouches.)
3. Keep learning: Learn more about the computer, crafts, gardening, whatever. Never let the brain get idle. "An idle mind is the devil's workshop." And the devil's name is Alzheimer's!
4. Enjoy the simple things.
5. Laugh often, long and loud. Laugh until you gasp for breath. And if you have a friend who makes you laugh, spend lots and lots of time with him/her.
6. The tears happen: Endure, grieve, and move on. The only person who is with us our entire life, is ourselves. LIVE while you are alive.
7. Surround yourself with what you love, whether it's family, pets, keepsakes, music, plants, hobbies, whatever. Your home is your refuge.
8. Cherish your health: If it is good, preserve it. If it is unstable, improve it. If it is beyond what you can improve, get help.
9. Don't take guilt trips. Take a trip to the mall, even to the next county, to a foreign country, but NOT to where the guilt is.
10. Tell the people you love that you love them at every opportunity.
11. Forgive now those who made you cry. You might not get a second chance.
12. Lost time can never be found.
This is Manoj Rai reminding you to keep rereading these entertaining, but insightful words above. Read them everyday for a month – and see how your life changes.
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