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Learn How To Get More Energy In The Morning

2013-11-15T15:40:00.000+08:00

The sounds of your alarm clock goes off. It’s Monday morning. You were up late Sunday night and you have to be at work in two hours. You don’t feel like getting out of bed, let alone completing your morning tasks. How can you get out of bed more quickly and get more energy in the morning? Try some of these techniques:

1. Set your alarm clock to play your favorite music

The sounds of most alarm clocks is miserable and can elicit feelings of anxiety in many people. Thus by using a standard alarm clock, the first thought in your head each day is a negative one. That’s a terrible way to start the day! Instead try setting your alarm clock to play music that makes you happy. The first thought in your head each day be a bright one. Unlike with an annoying alarm clock sound, you won’t even want to push the snooze button! You will just want to dance, and you can’t sleep when you’re dancing… and when you’re dancing, you want to stand up. So before you know it, you’re up and ready to take on the day!

2. Drink caffeine shortly after waking

Often people feel groggy and slow for the first hour or two after waking up. Feeling groggy leads to lower productivity, and means more time spent on certain tasks than is necessary. To eliminate the morning groggy feeling, drink coffee or tea within about fifteen minutes of waking up. It prevents you from wanting to go back to sleep, and will give you the energy you need to get your morning tasks done quicker and get to work on time.

3. Place your alarm clock far from your bed

By placing your alarm clock far from your bed, you will be required to get out of bed to turn it off. Getting out of bed is often the hardest part about waking up in the morning. By getting out of bed faster, you increase the likelihood of starting your day instead of pressing the snooze button. Having your alarm clock next your bed makes it easier to press the snooze button and sleep longer.

4. Exercise in the morning

Some light exercise in the morning will get your endorphins flowing and give you more energy. The optimal duration and intensity of exercise varies from person to person. After a brief workout at the gym, you will feel energized and ready to take on the day. In addition, it leaves the rest of may day open for other activities.

5. Drink water right before going to sleep

By drinking water first thing in the morning, when you wake up you’ll have to go to the bathroom which will make you want to get up and prevent you from falling back to sleep. However, try to avoid excess amounts of water within the few hours prior to going to sleep as at may cause you to wake up in the middle of the night. Try experimenting to find the optimal timing and quantity of water to drink prior to sleeping.

6. Leave your blinds open

Leaving your blinds open at night will allow the sun to enter your room and wake you up. The sun is also a source of vitamin D, which is a natural source of energy.

7. Eat before sleeping

One of the reasons why you feel groggy and slow in the morning is because you haven’t had any sustenance during the eight hours you were asleep. A small snack before bed can help prevent this feeling. Eat a low-carbohydrate, easy to digest, snack, such as cottage cheese, yogurt, milk, and/or peanut butter. Too much food or those that are difficult to digest may prevent you from sleeping, so it’s best to experiment to find the best quantity and types of food to eat before you sleep.

8. Eat when you wake up

A small and easy-to-digest meal in the morning will give you a boost of energy. As discussed above, while sleeping for eight hours you haven’t provided your body with any sustenance. Apiece of fruit, a glass of milk, or yogurt will do good.

9. Go to sleep and wake up at the same time each day

Keeping a regular and consistent sleep schedule helps your body get in to a natural rhythm. By doing so you will begin to naturally fall asleep and wake up at the same time each day. Waking up will feel more natural and you will therefore have more energy in the morning. In addition you will help you fall asleep earlier. Getting the right amount of sleep will help you feel more energized. Staying up too late when you have to be up early the next morning can be detrimental to energy levels.

10. Do something you enjoy doing in the morning

Stimulating your mind by doing an inspiring or enjoyable activity will give you energy. Knowing that you will be doing something fun will make you more eager to get out of bed in the morning.

11. Schedule something with somebody in the morning

Having “peer accountability” is one of the most effective motivators. If someone is dependent on your for something or monitoring your progress, you will feel motivated to do it. Scheduling a breakfast or workout with a peer will give you a clear deadline to attain to in the morning, thus giving you a kick-start in the morning.

How To Keep Your Brain In Shape

2013-10-20T16:58:00.000+08:00

How to make your brain work more productively? Here are 10 popular ways to keep your brain sharp.

1. Physical activity

Physical exercise does not only keep muscles in tone, but also has a positive impact on the overall health of the brain, because intense movements improve the blood supply to the muscles and brain. Exercises when the head is below the heart are particularly effective (such as yoga postures).

2. Drinking water instead of coffee

Many studies show that a morning cup of coffee does not stimulate brain activity but on the contrary, makes people dumber! But if you replace it with a glass of water, the feeling of cheerfulness will be much longer. Drinking water on an empty stomach activates the entire gastrointestinal tract, and, in contrast to the hot, strong coffee, it doesn’t irritate mucous membranes, which in turn gives a sense of cheerfulness.

3. Scents can help focus

As a rule, people do not recognize smells well, which in fact help focus and give courage. Specialists advise to use aromatherapy scents of basil, rosemary, lemon balm, thyme, rose and lavender in situations where the focus is particularly needed.

4. Tranquil environment

It is no secret that in a tranquil environment, any work (especially mental work) is significantly easier to do. However, a quiet environment is a rarity in our society. But if you learn to focus on the bright side, it will certainly increase your productivity.

5. Puzzle solving

An effective workout for the brain is the solving of puzzles, crosswords, word games which in the case of illness even help restore damaged cognitive abilities.

6. Watching TV reasonably

Many people not without reason believe that TV dulls the mind. But if you do not watch all the stupid shows and serials and choose TV programs wisely, then you can learn a lot of informative things.

7. Looking for information online

There are many studies that confirm that the process of looking for relevant information online makes brain work the same or even more than when reading a book. So do it more often, and do not forget to ask the right questions.

8. Healthy nutrition

The surest way to clear the mind and is the well-known “healthy diet” consisting of vegetables and fruits. And, of course, sometimes you can treat yourself to sweets. However, the fact that the human brain needs glucose does not mean you have to eat much sweet.

9. Herbs

Herbs known today to the official medicine and not only, such as ginseng, significantly improve the cognitive abilities of the person and increase stress tolerance.

10. Everlasting learning process

If even the most capable and talented brain is not actively used, it will quickly lose its capabilities. Therefore it is necessary to constantly make the brain work, which can be achieved by doing the following activities: learning foreign languages, painting, cooking, etc. 15-minute cognitive activity every day will be more effective in preventing the degradation of the brain than any medications.

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Learn To Sleep Better

2013-08-05T20:58:00.000+08:00

Though sleep disorders are hardly new – even Aristotle wrote about them – our round-the-clock lifestyles, caffeine and alcohol consumption, lack of exercise, stress loads, and a myriad of other factors have conditioned our bodies to stay awake. At times, sleep seems like the impossible dream and staying up is wearing us out.

So is there hope for the bleary-eyed? Is a good night’s rest even possible these days? Absolutely! But first, you’ll need to brush up on your sleeping skills and make a few simple daytime changes so you can sleep better tonight. Here’s where to start:

1. Get into a sleepy-time groove.

Getting up and going to bed around the same time, 7 nights a week, is one of the most important things you can do to establish good sleep habits. Waking and sleeping at regular times reinforces a consistent sleep rhythm and reminds the brain when to release those all-important sleep and wake hormones.

2. Lost sleep is lost.

Going to bed extra early Sunday night after Saturday night’s debauchery won’t help you “make up” for lost sleep. Instead, it’ll throw off your body clock even further, making quality sleep more elusive. Take a power-nap if you really need it (see below) but again, go to bed at your normal bedtime to maintain a consistent sleep routine.

3. Nap like a grown-up.

Toddlers need 2-hour naps. Adults don’t. A grown-up power-nap should be no more than 30 minutes, preferably before 4pm. Long or late afternoon naps damage sleep rhythm, and make it tougher to fall asleep at night.

4. Rest your belly.

To rest easier, eat light at night, at least 3 hours before bed. This will help ensure that the digestive process is well under way and nearing completion before you hit the hay. Eating close to bedtime forces your body to work into the wee hours, digesting when it should be resting.

5. Say no to late night snacks.

Refined grains and sugars at night can raise blood sugar and overstress the organs involved in hormone regulation throughout the body. This roller coaster can contribute to waking you up throughout the night as hormone levels bounce up and down. Advice? You’ll sleep better tonight if you just say no to late night snack attacks.

6. Dry up your act.

Late night liquids can disrupt sleep with frequent trips to the loo, so cut yourself off about 4 hours before you turn in for the night to extend your bouts of uninterrupted sleep.

7. Deprive your senses.

To sleep better, you’ll need a quiet, dark room. Blackout curtains, an old-fashioned sleep mask, earplugs, plus a white noise machine (optional) will help block out common sleep-disrupters like street noise, streetlights, snoring partners and early morning sun.

8. Chill out, dude.

A sleeping temperature of 60 to 68 degrees is best for most people, even in winter. In hot weather, a fan or an air-conditioner set at about 70 degrees will do the trick. “Chilling pillows” with cooling gel inserts and sheet-cooling devices can also make sleep more comfortable.

9. Prepare to sleep.

It’s important to prepare for sleep with a few day-ending rituals. Start by turning off all screens, computers, iPads and so on, an hour or two before bed. Engage in quieting activities that relax the body and down-shift the mind to begin the transition to a sleep-friendlier state.

10. Banish all electronics from the bedroom.

Their glowing lights and EMFs can undermine your ability to power down at night. Even in seemingly innocuous doses, light can stop your melatonin levels from rising, which is essential to induce sleep and help you achieve the deep, restorative rest your body needs.

11. Use melatonin strategically.

When sleep proves elusive, melatonin, in low doses for short periods – no more than a week or two at a time – can help regulate sleep rhythms. Generally, 1/2mg to 2 mg about 90 minutes before bed will do the trick. Keep in mind however, for some people, over-use of melatonin can actually disrupt sleep, so use it sparingly and follow the manufacturer’s dosing instructions.

12. Power down with calming nutrients.

Instead of sleeping pills or alcohol, try herbs or supplements with calming effects, about a half an hour to an hour before bedtime. Magnesium (300-600 mg) is a wonderful calming mineral and can help induce sleep. Also helpful are the amino acids L theanine (100-500mg), 5 HTP (50-100mg), taurine and GABA, or herbs like lemon balm, passion flower, chamomile, magnolia and valerian root taken per package instructions.

13. Catch a sleep wave.

If you can’t fall asleep within 45 minutes, get up and out of the bedroom. Keep the lights low and try a calming, screen-free activity, like reading or knitting. Wait about an hour before going back to bed. Staying in bed trying to fall asleep (instead of getting up), will only stress you out more and train your brain to not recognize bedtime as sleep time.

14. Have a chat with your doc.

Do you take prescription drugs? They could be contributing your sleeplessness. Among the more common sleep-stealers are antihistamines; diuretics; anti-psychotics; anti-depressants; decongestants; asthma medications, and some blood-pressure medicines. If you suspect they may be undermining your zzzzzs, ask the doc if you can switch to a more sleep-supportive alternative.

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How To Make Love Last

2013-07-26T21:38:00.000+08:00

If you've got the basics covered - like being faithful, remembering to talk to each other and having great sex – you might be wondering what else you can do to make it through the years. Here are seven lesser known ways to keep the spark alive in your relationship.

1. Have Secrets

Everyone will tell you that good communication is vital in keeping love alive, and it is. But it's also essential to keep some things to yourself. If you suddenly develop a crush for the intern in Accounts, don't do anything about it, and also don't tell your other half that you were tempted. What's more, your partner does not need to know how much you spent on those shoes or that gadget you craved, if you have your own bank account. You'll both be happier, if you forget to mention it.

2. Tell Lies

Most of the time, honesty is the best policy in relationships, but not always. The answer to the question “Do I look fat in this?” is not “yes” if you want your relationship to survive. And if he's feeling like a loser, there's no need to agree with his assessment, even if you secretly think he could have done things better. It's time for an ego boost, not honesty.

3. Don't Share

Talk about your day, your plans, your dreams, your ideas, your interests – yes – it's important to talk, but don't share every thought and every detail of your life. It's no more fun listening to you going on about the minutiae of your boring day at work than it was experiencing it. And if you have a tendency to complain all the time about every minor thing, that kind of sharing can drag your partner down as soon as you open your mouth. Unless you have a really bad day (when it's good to get support), share to communicate and uplift, not to offload your frustration.

4. Lead Separate Lives

Spending time together is important, but there's such a thing as too much togetherness. The more time you spend together, the less you have to talk about, and the less interesting you are. Someone who relies on one relationship for everything, seems needy and less attractive than someone with a degree of independence. If you each have your own friends, interests and hobbies, as well as those you share, you can keep the spark of interest and attraction alive forever.

5. Be Selfish

Keeping love alive involves patience, tolerance and compromise, and all those good things. But don't give up your own needs entirely, for the sake of your relationship. While it can feel good for a time to get your own way, no one respects or loves a doormat forever, and especially not a doormat who is unhappy.

6. Be Irresponsible

It's all very well taking your responsibilities for the kids and the mortgage seriously most of the time, but now and again it's important to shake off your cares, and pretend you are teenagers again. Do something a bit mad (though still legal!) together and laugh like you were sixteen and not forty-six with car payments and school fees. Create memories that will keep you going when you are really old and not able to get up to mischief.

7. Forget Valentine's Day

It's probably safer for your relationship to actually give a gift or flowers, and book a table on Valentine's Day, if that's the expectation your other half has, but you may hate the commercialism of it all. Made a pact to ignore the whole event and treat it like any other day, though generally laugh and wish each other “Happy Valentine's Day!” Romantic gestures are great now and again, but what really counts is the love you show day in day out. Show it. Mean It. Live it. You can't make up for hundreds of days of ignoring someone with a wildly expensive gift on Valentine's Day.

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Improve Digestion For Better Health

2013-07-20T21:02:00.000+08:00

When we improve our digestion, we can boost our immune system, lose weight, feel less bloated, and uncover hidden food allergies. In other words: when we digest with ease, we look and feel fabulous! Here are five simple tips to improve your digestion:

1. Slow down.

Stop and actually sit down when you eat. Your body needs your mind to be calm in order to digest. If you're nervous, your digestive system is in "fight or flight" mode. It cannot work properly when it is stressed.

Before you eat, remember to take a deep breath. Be grateful for the food you're about to eat. Also, check in with your body. Focus on being present in the moment and have awareness. Don't shove food in your mouth as you're running out the door or eat while standing at the counter.

2. Chew, chew, chew.

Digestion begins in your mouth. Remember when you were little and your mother would tell you slow down and chew your food so that you would not choke? That may annoyed me as a child, but Mom had a good point. When you do not chew your food, it sets the stage for poor digestion. Poor digestion opens the door to weight gain, acne, constipation,to name a few. Serious health issues are not far behind. Most importantly, when you do not digest properly your body cannot transform your food into energy. Remember that your stomach does not have teeth!

3. Check out!

Yes, you heard right. Put down the phone, blackberry, and iPad. Turn off the TV and sit down and enjoy the activity of eating. Give yourself some quiet time so you can de-stress and digest! Life gets busy but living and eating this way is causing you to miss the moment you're in.

Start by taking just one minute out of your day to breathe and think of anything that makes you happy.

4. Get cultured.

Start adding a good, quality probiotic to your daily routine. Incorporating cultured foods and drinks to your life, such as yogurt, dairy or non-dairy kefir, kefir water, cultured vegetables, and other cultured foods is a great way to improve digestion and overall health. These foods have been around for centuries.

By adding these foods or another high quality probiotic to your lifestyle, you will lose weight, assimilate your nutrients better, have clearer skin, better sleep, and decrease your body’s inflammation. Preventing inflammation prevents disease.

5. Clean the junk off your plate.

Eat simple and eat clean. Our digestive system cannot digest junk. When we eat junk, we end up feeling like junk. Simple, right? People often think that they are eating clean, but actually they're eating foods that are wreaking havoc on their body and causing inflammation. Food either gives us inflammation or fuel. Always vote for fuel!

What is the food on your plate really doing for you? Remember that what worked for you at one point in your life may not be working any more. Listen to the cues or signals your body is giving you.

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Some Interesting Nutrition & Fitness Fun Facts

2013-07-15T21:39:00.000+08:00

Fitness Facts

Fitness consists of 4 components: 1) The body’s ability to use oxygen as a source of energy. 2) Muscular strength. 3) Endurance. 3) Flexibility/body composition.
On average, it takes about 12 weeks after beginning to exercise to see measurable changes in your body.
Approximately 25% of adults are sedentary
No matter how poor your current level of fitness, you can start an exercise routine and become fitter and healthier at anytime.
Walking at a fast pace burns almost as many calories as jogging for the same distance.
The word ‘gymnasium’ comes from the Greek word “gymnazein”, which literally means “to exercise naked.”
It is scientifically suggested that walking at a fast pace for 3 hours or more at least one time a week can reduce your risk for heart disease by up to 65%.
Just adding any type of movement into your daily routine can increase your level of overall health and well being.
Strength training involves training both the muscles and the nervous system. Together, they make what is called the “neuromuscular system.”
Men who workout with a female partner are shown to lift heavier weights and get better results.
Wearing steel toe boots will burn more calories than normal shoes.
To lose one pound of fat, a person has to burn roughly 3,500 calories.
When the body is at rest, it takes in about 10 litres of air per minute.
There are over 640 muscles in your body.
Muscle is about three times more efficient at burning calories than fat, even when at rest.
You should always breathe correctly when exercising. It is said that underwater swimming is the only time you should hold your breath during physical activity.
Since your brain is distracted by what you are hearing when you listen to music, you don’t concentrate on what you are lifting. This causes you to lift more weight.
Exercise is more effective at increasing your energy levels than caffeine.

Nutrition Facts

It takes about 12 weeks after beginning to exercise to see measurable changes in your body.
You burn more calories sleeping than you do watching television.
An Italian research team found out that people who ate pizza on the regular were far less likely to develop esophageal, colon and mouth cancer.
Seafood is a nutrient rich food that is a good source of protein, vitamins and minerals.
Eating breakfast regularly will also help keep weight off because it gets your metabolism going
One can of soda contains 10 teaspoons of sugar.
The average adult drinks 500 cans of soda every year.
The U.S. Food and Drug Administration (FDA) does not require manufacturers to list trans fats if they are present in amounts less than .5 grams.
An unhealthy diet can lead to diseases such as diabetes, hypertension, certain cancers, obesity, and micronutrient deficiencies.
You can drink too much water. “Hyponatremia” is when a person consumes too much water, usually during endurance sports, which causes their sodium levels to be very low and can even result in death.
Ten healthy, filling snacks…banana, hard boiled eggs, nuts (almonds & pistachios), peanut butter, oatmeal, cottage cheese, plain greek yogurt, sunflower seeds, apples and watermelon, and natural fruit smoothies.
A study done by American Journal Of Clinical Nutrition states that eating a bowl of ice cream 2 hours after a workout triggers your insulin, which is a hormone that is essential in the muscle building process.
One gram of alcohol equals 7 calories.
Half of the carbs you consume should come from whole grains.
Weight can have an effect on a woman’s ability to conceive.
Need a quick healthy snack at the gas station? Bananas, raw almonds, beef jerkey, pretzels, string cheese, protein bar and a giant water.
Bottle water contains more bacteria than tap water.
Olive oil can help in lowering cholesterol levels and decreasing the risk of heart complications.
Examples of iron rich foods are red meat, fish, chick peas, tofu, beans and lentils.
8 foods you should consume on an everyday basis: yogurt, red tomatoes, walnuts, spinach, oats, carrots, blueberries, and black beans.
Drinking normal amounts of beer can gives you a healthy dose of silicone, which will help strengthen your bones and teeth.
On average, it only takes three years after one quits smoking to have their chance of having a heart attack the same as someone who has never smoked before in their lifetime.

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How To Detoxify Your Body Overnight

2013-07-11T16:46:00.001+08:00

In our everyday lives, we are faced with an onslaught of toxins. Whether in the air as pollutants or in our foods and beverages, most of us are likely to encounter a variety of toxins every day. These harmful substances can build up in our bloodstream over time, causing everything from fatigue to weight gain and headaches. Additionally, toxins in our bodies are linked with more serious diseases and chronic syndromes. Skin problems and digestive problems are closely linked with excessive toxins in the body as well.

If you are feeling sluggish and out of sync, take steps toward gently and naturally detoxifying your body. Strategies for detoxifying the body have been practiced for hundreds of years across many cultures. Generally, detoxification is a long process that can take weeks or months to work. In general, detoxifying involves resting and nourishing the body, and removing harmful elements through elimination. By cleaning the body from the inside out, the blood becomes purified and the body can heal itself more readily.

While it is not possible to fully detoxify the body in one night, there are many practices that support overnight detoxification processes. The following are some basic steps you can take to rev up your body’s natural detoxification in the course of a night. By making these strategies into habits, you will see profound improvements in your health, vitality and energy levels over time.

Rest Your Body, Rest Your Organs

When we sleep at night, our cells are busy repairing themselves. Sleep is essential to all human functions. If we are constantly deprived of sleep, we can develop serious mental and physical health problems. A key to deep, rejuvenating sleep involves creating the optimal situation for your inner organs to rest. This includes giving your digestive system time to relax and repair itself, without the presence of food. A simple way to do this is to avoid eating for at least three hours before sleeping. When the digestive system can rest overnight, you wake up with more energy — as your body has had time to undergo the processes of elimination and not only digestion.

Stimulate Your Liver

The liver is the key to removing impurities from the blood, so liver support is a mainstay of any detoxification process. While there are many ways to stimulate the liver through herbal supplements — and even certain yoga postures and breathing exercises — one of the simplest is to drink a detoxifying herbal tea before sleep. Thus, dandelion tea is an ideal choice for a bedtime detox tea because of its delightful taste and liver-cleansing properties. You may choose to have it as an early morning tea as well as it helps with elimination and kidney support. Detoxifying herbal teas are nature’s remedy for driving toxins from the body, gently and safely.

Improve Your Circulation

While we sleep, we tend not to get as much circulation throughout our bodies as when we are awake and active. To assist the overnight detoxification process, you need to improve blood circulation during sleep. Luckily, this is possible without having to do calisthenics while you snooze. Before sleeping and upon waking, you can improve circulation by practicing dry brushing or self-massage techniques. Dry brushing is done with a specialized brush, and self-massage can be practiced using your hands with a body oil or silk gloves. In addition to stimulating circulation manually or with a brush, you can practice some yoga-stretching for several minutes before sleeping and upon waking. With this habit, your circulation will improve while you sleep and allow your body to detoxify more efficiently.

Rise and Shine

When you wake up in the morning, it’s time to feel the vibrant energy from your overnight detoxification. To assist your body in morning elimination, drink warm water with lemon. This is one of the simplest and most effective things you can do for your body. The water needs to be at least room temperature, as this helps your body immediately rehydrate. Lemon is a natural astringent that alkalizes the body and soothes the digestive tract. It also helps to practice your physical exercise routine in the morning rather than at night, as this starts out your day with a nice sweat — one of the body’s main methods of detoxification.

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Simple Ways To Be A Romantic

2013-07-04T13:49:00.000+08:00

Ok, so maybe Valentine's Day isn't for another couple of months, but that doesn't mean you can't show your partner some special attention now. Maybe you may want to experiment this. The plan is to show your love for your partner in a small and different way each day for a whole month and see what magic happens.

Here are a list of 50 things you can do to express your love. If things aren't good between you and your partner right now, this might be just the thing to slowly melt the ice between you both. If things are already good, this will strengthen your relationship further. By the way, there is nothing expensive on this list so there is no excuse not to give this a shot.

Write "I love you" in the steam on the bathroom mirror after he takes a shower.

Offer a back massage with some good smelling lotion.

Write a poem. Then use Google Translator to translate a poem into either French or Italian. Then handwrite it out with the translation on the back side. Or better yet, greet your partner at night and read it to them with passion and then hand them the translation.

While in public, declare "I love you, Matilda!" (not Matilda, but your partner's name.)

Make a CD with a few songs that are meaningful to your relationship.

Invite him to take a bath complete with bubbles, champagne, candles, and maybe a little Barry White. (the music, not actually Barry White in your tub.)

Surprise her at work and take her out to lunch, maybe take-out food in the park or maybe to a little diner, for a midday romantic interlude.

Put together a little gift on his pillow: chocolate and a note that says "Your love is like chocolate: sweet and delicious."

If your partner has a work presentation at an off site location, have flowers and a note of support delivered there.

Dedicate a song to him on the radio and send him an email telling him when to listen.

Cook a special love meal of your partner's favorite foods. Play his favorite music and turn the lights low for a romantic dinner.

Give your partner a pedicure and foot rub.

Send a text message or email that says "I love you!"

Mail a card and inside write down the top 10 things you love about your partner.

Give him a picture of you for his wallet that says "I love you."

Leave a love note in her car telling her to have a great day.

Carve your initials in a tree.

When your partner least expects it, give him a great big kiss, even if it's in public!

Go see a romantic movie, sit in the back row, hold hands, and cuddle.

King for a Day/ Queen for a Day. Declare that you will dedicate a particular day just to your partner to do whatever they want. Maybe start with breakfast in bed.

Buy a tree and invite your partner to plant it with you explaining that this tree represents the love between you both that will grow over the years.

In the midst of talking about how your days went, the chores that need to be done, etc. interrupt and say "I have something important to tell you. I love you and here's why." Then list 5 things (or more) that you really appreciate about your partner. Finish with a kiss and say, "Ok, so you were talking about the water heater."

Write an old fashioned love letter and mail it. Be romantic and lavish. Have some fun with it.

Before going to a party together come up with some secret code words you can use during conversation. You can be telling each other "I can't wait to get you alone tonight!" without anyone knowing!

Find a hotel that has a jacuzzi and book it for a one night getaway somewhere close but fun.

Place an ad in the classifieds declaring your love. Then take the newspaper, wrap it in a bow, and put a little note on it saying what page to look on.

Blindfold surprise. Blindfold your partner and drive them to the place where you had your first date, and have that date all over again!

Write a love poem for her.

Make an early valentine. Cut out some paper in the shape of a heart. Write something sweet on it in red and put it in her purse or his briefcase.

If your partner is going on a business trip secretly hide a love note inside their luggage.

Offer to help them with some dreaded chore they must complete and make it into a fun time maybe with some music. (cleaning out the basement, raking the leaves, shoveling after a big snow storm, giving the dog a bath, washing the car, etc.)

Do something romantic and spontaneous, like picking a flower and giving it to her right on the spot.

Invent a meal and name it after him or her.

Buy some body paint and write your love message on your body.

Record yourself reading a romantic love poem for your honey. Then give your partner a CD and tell them to play it in the car on their way to work.

Make a small postcard sized love collage. Then cover it with clear packing tape. Write a love message on the other side and mail it!

Keep a box with mementos of fun things you've done together. Later when the box is filled, arrange them on a board and have it framed.

Buy some underwear with special messages on it. Or buy your own and paint a special picture or message with fabric paints.

Make a donation to charity in the name of your love for your partner. Give your sweetheart a card that tells how grateful you are to share your life with her.

Keep a box with special cards, letters, photographs, and other mementos. On your anniversary or on Valentine's day take a little time to share fond memories together as you review the contents.

Create a mindmap of all the things you love about your partner and make it into a card.

Take a walk on the beach together. Run up ahead and write a message in the sand, and then call your partner to see what you "found."

Say "I love you" often, slowly, and with feeling.

Play hooky together. You work hard. Now today take a day to work easy at just sharing some fun time together. Call it an "I love you day."

Send an e-card to your sweetie to brighten his day.

Make little "I love you" posters with either crayons, markers, collage, paint, whatever. Post them in surprising places: the bathroom, the closet, the car, under her pillow, on her pillow.

Create a small website or blog dedicated to your partner. Write a short love message each day for a month...or forever.

Complete that chore or favor that your partner has wanted you to do for a long time.

Be super kind for a whole day. Act like you would with a new love, a child, or a frail person. Show lots of kindness, generosity, and love no matter what for a whole day.

Take an interest in your partner's interests. For a woman it might be watching a football game with your guy. And for men it might be going to see a chick-flick. Do it with a spirit of enthusiasm and love. Have fun.

Print this out and do one each day. Make up your own. You don't have to tell your partner that this is something you are doing. Just do it. Who knows, maybe you'll establish a positive habit of expressing your love on a daily basis.

Pingates www.blogpingtool.com Hypersmash.com

Pros and Cons of Drinking Coffee

2013-06-30T10:47:00.000+08:00

Mmm... coffee, the aroma, the flavor. It makes mornings so much better! But is our daily cup of coffee doing more harm than good? There is a lot of research concerning both the negative and the positive effects of coffee drinking.

The "Pros"

Antioxidants. Coffee is loaded with antioxidants like chlorogenic acid and melanoidins. Antioxidants help prevent oxidation, a process that causes damage to cells and contributes to aging. Melanoidins from roasted coffee have antioxidative effects depending on the way the coffee is treated.

Parkinson's disease. Regular coffee consumption reduces the risk of Parkinson's disease. A number of studies have demonstrated that people who drink coffee on a regular basis are significantly less likely to develop Parkinson's disease.

Diabetes. Coffee consumption is potentially protective against the development of type 2 diabetes. A study found that moderate consumption of both caffeinated and decaffeinated coffee may lower the risk of type 2 diabetes in younger and middle aged women.

Liver cirrhosis. Coffee drinking may protect against liver cirrhosis, especially alcoholic cirrhosis.

Gallstones. There is some evidence that coffee drinking may be protective against gallstone formation in both men and women.

Kidney stones. Coffee consumption lowers the risk of kidney stones formation. Coffee increases the urine volume, preventing the crystallization of calcium oxalate, the most common component of kidney stones.

Improved mental performance. Caffeine in coffee is a well-known stimulant. Coffee promotes alertness, attention and wakefulness. The cup of coffee can also increase information processing.

Alzheimer's disease. Regular coffee consumption seems to protect against Alzheimer's disease. Recent mouse study showed that caffeine equivalent to 5 cups of coffee per day reduced the build up of destructive plaques in the brain.

Asthma. Caffeine in coffee is related to theophylline, an old asthma medication. Caffeine can open airways and improve asthma symptoms.

Caffeine safety. In 1958, caffeine was placed on the Food and Drug Administration list as generally recognized as safe (GRAS).

The "Cons"

Heart disease. The relation between coffee consumption and risk of cardiovascular disease has been examined in many studies, but the results remain controversial. Most prospective cohort studies have not found coffee consumption to be associated with significantly increased cardiovascular disease risk.

On one hand, diterpenes cafestol and kahweol present in unfiltered coffee and caffeine each appear to increase risk of coronary heart disease. High quality studies have confirmed the cholesterol-raising effect of diterpenes. Coffee consumption is also associated with an increase of plasma homocysteine, a risk factor for coronary heart disease.

On the other hand, a lower risk of heart disease among moderate coffee drinkers might be due to antioxidants found in coffee.Besides that, caffeine can increase the risk of heart attack, especially among those people who carry the "slow" gene variant for the enzyme that metabolizes caffeine.

Cholesterol. Heavy consumption of boiled coffee elevages blood total and LDL cholesterol ("bad cholesterol") levels. Unfiltered coffee contains two cholesterol-raising compounds cafestol and kahweol.

Blood vessels. Coffee negatively affects the blood vessel tone and function (increases arterial stiffness and wave reflections).

Heart rhythm disturbances. Coffee can cause rapid or irregular heartbeats (cardiac arrhythmias).

Blood pressure. Although coffee consumption is not a significant risk factor for hypertension, it produces unfavorable effects on blood pressure and people prone to hypertension may be more susceptible. Recent Italian study found that coffee drinking can slightly increase the risk for development of sustained hypertension in persons with elevated blood pressure.

Osteoporosis. Coffee intake may induce an extra urinary excretion of calcium. Heavy coffee consumption (4 cups=600 ml or more) can modestly increase the risk of osteoporosis, especially in women with a low calcium intake.

Heartburn. A cup of coffee can trigger heartburn.

Sleep. Most of us are aware of the stimulatory effects of caffeine. High amounts of caffeine taken before going to sleep, can cause restlessness and difficulty falling asleep, tendency to be awakened more readily by sudden noises, and a decreased quality of sleep. However, some people can drink coffee and fall right asleep.

Dehydration. The caffeine in coffee is a mild diuretic and can increase urine excretion. This effect may be easily neutralized by drinking an extra glass of watter.

Dependence. Caffeine is a drug, a mild central nervous system stimulant, and it produces dependence. Caffeine withdrawal is a real syndrome. You may get a few days of headache and irritability if you choose to quit drinking coffee, however, it is relatively easy to break this habit, and most people are not addicted to caffeine.

So, what is the key? The old principle - "everything in moderation" - holds true for coffee. It is not bad unless you abuse it. Coffee has its downsides, but offers enough good points to make it a worthwhile drink. For moderate coffee drinkers (3-4 cups/day providing 300-400 mg/day of caffeine), there is little evidence of health risks and some evidence of health benefits. And for sure you can enjoy your coffee as part of a healthy diet.

http://www.blogpingtool.com www.HyperSmash.com

Daily Habits for Better Brain Power

2013-06-22T09:36:00.000+08:00

As a working adult you probably never stop thinking about your work. Your brain is “on” all week, all evenings and even weekends. Then you have one of those days where you just can’t concentrate, it’s hard to make decisions and you feel on edge. Not only is it frustrating when our brain slows down when we want to keep going, and keep positive, it’s also a cry for help! Our brain needs TLC. No Iit's not about a jam session with the R&B artists. It's about tender loving care.

So how do you keep your brain from burn out and fatigue? While there is no super pill or magic secret to keeping your brain in top shape, there are nutrition and health tips you can practice on a daily basis that will greatly improve the efficiency of your thoughts and your work. The way you think changes reality for yourself. So what you fuel your body with will either help you or slow you down.

Daily Habits for Better Brain Power

Do more of this

1. Water is your best brain friend.

Did you know that our brain is predominately made of water? If you are not regularly drinking water, think of your brain like a still, muddy puddle. Instead keep it fresh, flowing and vibrant, like a mighty river, with regular water consumption. Common symptoms of not getting enough water are fatigue, foggy thinking and feeling on edge. To help increase your water consumption, commit to never going anywhere without a water bottle. When you’re in the office, at the gym, going to a meeting, running errands, always have a water bottle with you.

2. Grab a daily handful of walnuts.

Walnuts contain alpha linolenic acid (ALA), a fat that improves the delivery of oxygen to the brain. Walnuts even look like little brains!

3. Broccoli is a super-food for the brain.

Broccoli contains Vitamin K, which is known to help improve brainpower, cognitive function and is a cruciferous vegetable. Which helps to reduce the risk of cancer. Add broccoli to a stir-fry at dinner, add to a lunchtime salad, or dip in hummus for an afternoon snack. You can even add a few pieces of frozen broccoli to your morning smoothie!

Do less of this:

1. Skip the big lunch.

Heavy meals of animal protein, and dairy such as cheese are hard for your body to digest. Do you ever feel like you want to crawl under your desk and take a nap after a big lunch? Try to eat smaller meals throughout the day and whenever you have the option, choose to eat more plant-based foods than animal based foods.

2. Avoid brain-drain grains.

Choose whole-grains instead of processed grains. Processed white grains are low in fiber, low in nutrition and high in sugar, which can cause energy spikes and drops. Whole-grains take longer to digest, releasing a slow and steady source of energy for hours. Good sources of whole grains include; whole-wheat bread, brown rice, wheat berries and brown rice pasta.

3. Say no to soda and loads of processed foods.

Reduce your intake of soft drinks, processed chocolate (think white chocolate and milk chocolate), and highly processed foods, which can deplete the body of magnesium. A symptom of magnesium deficiency is mental fatigue. Magnesium is also important for helping the body detox and prevent build up of environmental toxins, pesticides, and heavy metals. A toxic body is not supportive of a healthy brain.

Don’t forget to take time to rest. It’s so important to get some down time to recharge. Aim for 7-8 hours of uninterrupted sleep per night. A good nights sleep and a healthy diet can do wonders for improving the power of your brain!

These are just a few easy and affordable suggestions you can begin incorporating into your daily life to improve your brain health.

Have a happy, healthy and efficient day!

Breakfast Foods That Energize You

2013-06-18T14:04:00.000+08:00

Who doesn’t need more energy? We are all looking for that boost but rather than order a larger coffee or grab an energy drink why not eat right in the first place? We all know how important breakfast is but what you pick to eat also determines how you will feel the rest of the day. Take the time and effort to prepare the right breakfast and you might just find yourself getting more done during your entire day!

1) Eggs

Reason: Rich in protein, eggs help prevent food cravings. Also, don’t forget the yolk! It provides more than 13 important nutrients like vitamins A and zinc, which maintain immune function and tissue growth.

How: Your choice! Scramble, omelet, or on-the-go snack when they’re hard-boiled.

2) Oatmeal

Reason: The complex carbohydrates in oatmeal provide vitamins and minerals that give us energy. Oats benefit the brain by boosting the production of serotonin to combat stress and enhance learning and memory function.

How: Try unsweetened dried, fresh or frozen fruit; flax, or pumpkin seeds; spices like cinnamon or nutmeg; nuts like almonds and walnuts; or a drizzle of raw honey or grade B maple syrup.

3) Whole Grain Bread or Bagel

Reason: Muffins, bagels, and low fiber cereals all give a temporary energy boost and then you’ll crash. Instead, choose whole grains to help stabilize blood sugar levels and fill you up until your next meal.

How: An open-faced breakfast sandwich is a good way to go, too: top a slice of bread with eggs, or try ham with avocado or tomato slices.

4) Leafy Greens

Reason: Spinach, kale, chard, and other leafy greens are nutrition powerhouses. Try to work in other veggies, too–the recommended daily serving is 2 to 3 cups.

How: Add the greens to a breakfast smoothie or on top of an egg sandwich. You can also add just about anything into an omelet!

5) Fruits

Reason: In general, fruits are filled with fiber (pears, apples, berries, and kiwis), vitamin C (papaya, oranges), disease-fighting antioxidants (strawberries, blueberries, and blackberries), and cell- and muscle-building potassium (bananas).

How: Top-off yogurt or cereal with your favorite fruits. Or add them as a side to any eggs or breads you’re eating. You can also just eat the fruit by itself and enjoy!

6) Yogurt

Reason: Not into cooking? Then yogurt might be just the breakfast for you. Yogurt is also an excellent source of calcium and protein. Choose Greek-style yogurt, which has twice the amount of protein than other yogurts. Skip non-fat, which has more added sugar and does less to satiate.

How: You can add anything like fruit, nuts or seeds to the yogurt for more flavors. You can also turn all of that into a great yogurt based smoothie.

7) Smoothie

Reason: You can add just about anything to make a great smoothie. This means all of the benefits listed above can be combined with yogurt, nuts, fruits, greens, seeds, juices and whatever else you have lying around.

8) Low Fat Cottage Cheese

Reason: Another source of calcium and protein.

How: Top a bowl of low-fat cottage cheese with fruit, nuts, or seeds for a great quick meal.

9) Water

Reason: Dehydration is one of the leading causes of a lack of energy. If you’re not well hydrated, your body puts its resources into maintaining your water balance instead of into giving you energy.

How: This one is pretty self explanatory!

HyperSmash BlogPingSite.com Pingates.com

Lessons They Don't Teach You In College But Entrepreneurship Will

2013-06-12T14:56:00.001+08:00

College is a step toward adulthood for many, but the transition from bachelor's degree to entrepreneur can feel a bit jarring. Keeping your chin up, a stiff upper-lip and other empty clichés everyone says to you can't really prepare you for one really important truth: There isn't a curriculum for adulthood. Knowing this, here are a few changes to expect when you take your first steps away from college and into starting you own business.

1. Attendance is always mandatory.

In college, you may have ditched class or ducked out early and still managed to pass. This isn't going to fly in the startup world. Rain or shine, young treps need to show up and do so in a punctual fashion. Not only will it keep you in the loop of the day-to-day activities but will also set a good example for employees.

2. Scheduling isn't set in stone.

Your Friday morning biology lab is finally over. What a relief. While you may be thanking your lucky stars you don't have to roll out of bed after a crazy night to go and dissect a frog, don't get too excited. Adult life and entrepreneurship means you're beholden to a schedule of necessity rather than attendance sheets. As a young trep, you are the harbinger of your own success, meaning you sometimes will need to ask yourself to come in on a Saturday.

3. Free time isn't free.

Just as there is no such thing as a free lunch, there is no such thing as "free time" in the world of startups. During college you may have had huge breaks between class or long holidays but startup reality is quite different. While most of your friends are working at finding a nine-to-five job and attending happy hour, you are slaving away at your business plan or putting out fires at your company. And that's just the reality of being an entrepreneur -- sacrificing free time in exchange for freedom.

4. Multitasking is important, but focus is the key.

At college, you are forced to balance four to six completely different topics each semester. And once you are a full-time entrepreneur, you will also be tackling a multitude of issues and wearing many hats. But instead of divvying up your time equally, you will need to prioritize. Stay focused on one overarching goal.

5. Accounting 101 isn't going to cut it.

While the information you gained from your college accounting class may be pertinent to running a business, if you can't read a profit-and-loss statement or analyze a balance sheet you may be in trouble. But it isn't the whole story. Chances are you're venturing out into the business world without an understanding of how money and taxes work. Buy a book, take a class or do some online research to figure out how to maximize your profits, invest your income and keep revenues rolling in.

6. Friends aren't just drinking buddies anymore.

The heydays of getting rowdy with friends at penny beer nights may be behind you, but the relationships aren't. As an entrepreneur, you're going to have rough patches. Look back at all of your connections from college. Which of them had your back when you weren't out at the bar? Those are the people you want to keep on your radar and reach out to when you need support or advice.

7. Politics and business relationships don't mix.

Attending protests, rallying behind controversial people and speaking your mind about political matters you're passionate about may have suited you in college. After graduation, your views may have stayed the same but you have to be a little more cautious about your actions. The business world is full of different perspectives, and it's best to keep yours viewpoints neutral when talking to colleagues, employees and customers.

8. You are on your own.

The days of holding your hand through class problems are over. While college provided you a syllabus, there is no roadmap to success after graduation. You have to pave your own way. Your decision to become an entrepreneur already means that you're a searcher, so take chances where others wouldn't.

9. No one cares about grades.

Getting an A+ in history may have allotted you bragging rights but in the real world, the closest thing you'll see to a grading rubric is the criteria sheet used by hiring managers to gauge employees. And if you are like a lot of entrepreneurs, you will avoid this approach. Running a startup has less to do with scoring an A+ on your business plan and more to do with successful execution.

10. It's OK to pivot.

College is often perceived as a place to discover what you really want to do with your life and once you're on a track, it can be difficult to change course. In reality, many graduates end up doing something completely different than what they majored in. Realize that the real world is a place where the only thing constant is change -- and embrace it.

The Path To Good Health And Longevity

2013-06-02T20:25:00.000+08:00

We hear it all the time: "Health is everything." And while there are many actions we can take to promote great health, we tend to overlook some of the simplest and most obvious. Wholesome foods and regular exercise are, of course, crucial factors, but here are the importance of several longstanding, often-forgotten solutions that have improved the quality and duration of human life since the dawn of humankind. Implement these five keys to health and longevity into your day-to-day life and reap the benefits of a more sound state of being:

Live with a purpose: The first (and possibly most important) key is rooted within your unique life purpose. Few of us actually live with a purpose. And those of us who do have trained our minds and bodies to want to live longer because we require time to fulfill our mission. You can embark on your soul's journey at any age but you must first determine what you were put on this earth to do. Remind yourself each day that you aren't anywhere near finished with your special mission.

Know your genetic code: Both your history and future lie within your genes. Understanding your genetics can be critical in preventing disease, as anticipating certain illnesses that run in your family can literally save your life. Know your family history, and be aware of the genetic factors that have repeated in your lineage. For example, if cancer is prevalent in your family, get routine or extra screenings to check for any early, unwanted changes. Once you comprehend the genetic issues to which your family is predisposed, you can act to stop these illnesses from manifesting in your own life.

Perform sacred rituals: For those of us who can spare a minute out of the day, try to spend it in a sacred way. We're such busy creatures that we rarely take a timeout. We put so much effort into taking care of everyone around us that we forget to take care of ourselves. But self-love is the key to all success. No matter how hectic your schedule, take 30 minutes out your day, each day, to enjoy "me" time. Breathe deeply, meditate, relax in a quiet place, walk in the outdoors, or practice your favorite hobby. Expand your talents and explore new areas of your complex self. Consider this personal time a cleansing of the soul, a purging of negativity, and a detox of your mind. A healthy, reliable relationship with yourself may help prolong your life.

Bask in the company of others: The fourth key encourages you to be a social butterfly. Being around other people can enhance your mood and increase your lifespan. This is because being in good company rewires your neurons and can downright change your brain chemistry. "Feel good" neurons interact and multiply, and you begin to reflect a more positive attitude with time. Things that used to bother you may affect you less and less. Laughter is essential, but it must be shared with those you love. Get together with people who make you feel good -- we can learn so much from each other through simple, honest, reflective conversation. Plato believed that ultimate truth can be reached through dialogue, and you'll be surprised at the truths you can discover and the wise conclusions you can draw just by listening to the unbelievable experiences of others.

Everything in moderation: Nothing holds more truth than this ancient phrase which reminds us to calm exaggerative tendencies. When we resolve to cultivate good health, we commit to total awareness of our actions and promise to engage in activities that advance our well-being. This is not to say we can't succumb to periodic weaknesses, from sweets to alcohol to meat to coffee. The key is not to consume a few foods in excess, but to integrate a large variety of foods in moderation. Keep yourself on the moderate track by allowing yourself two cheat days a week. Promise to be good from Monday through Friday, for example, then indulge in your favorite palatable pleasures sans guilt on the weekend.

Contrary to popular belief, your health is in your hands. And when you become conscious of this fact and perform actions that encourage wellness, you can live the long, joyful, and extraordinary life you deserve.

Pingates.com www.BlogPingSite.com www.Hypersmash.com

Types of Friends You Should Avoid

2013-05-27T20:59:00.000+08:00

A good lover can complete you and make you feel alive.

And just like that, a good group of friends too, can motivate you and cheer you up.

But on the other hand, a few bad friends can drag you into the pits or ruin your life too.

Choose your friends carefully, and always make sure that the friends closest to you are the ones that can make life better for you, and not worse.

Types of friends to avoid

Here is a list of ten types of friends that you really need to avoid.

These toxic friends may seem like fun at times or even feel like thrilling risk takers, but when the crap hits the fan, it’ll be you under it.

#1 The Cheater

Many friendships have been crumpled and crushed, because a best friend hit on a friend’s romantic partner.

To avoid making best friends with this type, avoid the sneaky flirts, the sweet talkers and generally, people who try flattering you and talking like you mean the world to them.

You’d be better off with someone who’s more true and down to earth with their claims.

#2 The Competitor

Any kind of competition is healthy in every relationship but when claws start to come out and things get extremely competitive between friends, things can get very ugly.

#3 The Leech

A friend who constantly borrows your stuff or money or depends too much on you is one that definitely needs to be avoided. No one wants a one sided relationship. If all your friend does is take from you, without giving anything back in the friendship, there’s no point in being friends anymore. If they’re looking for one, tell them to take a one way trip out of your life.

#4 The Copycat

Imitation is considered to be the sincerest form of flattery, but a friend who looks or behaves like your photocopy machine can be very scary.

#5 The Shrink

All of us confide in our friends and ask for advice, but when your BFF starts acting like a paid shrink who always picks flaws in your life or relationships, it can get very annoying and depressing.

#6 The Selfish Friend

This type of friend can go to any lengths for their benefit, but behaves passively when you ask for help.

#7 The Wild Child

Dangerous and unstable is how you define this type. You usually get in trouble or always end up having to save your friend from trouble.

#8 The Whiner

This type of friend is never satisfied with anything they have, and they spend all their time whining and grumbling about how the world is so darn unfair to them. Stay away!

#9 The Mood Killer

This friend intentionally or unintentionally kills the mood as soon as they enter into a conversation with you. They always seem to find a flaw in anything you do or have, be it your clothes or your love life. They are like the lone dark cloud hovering over you on a sunny day. Nothing positive ever comes out of their mouth. They are never short of sarcastic comments or depressing thoughts.

#10 The Swinger

This friend is partially bonkers because their mood swings change from being nice to totally snappy in seconds without any provocation. And this friend may just use you like a punching bag to express their feelings, be it frustrations or happiness. Who needs to be around someone whose moods swing like a pendulum?

Life can be a bed of roses when you have the perfect friends to share it with, but if you have to put up with these ten types of friends, all you’d find is frustrations. Spot the toxic friends in your life and stay away from them, for your own good.

www.BlogPingSite.com Hyper Smash Pingates.com

How To Keep Your Data And Smartphone Safe

2013-05-22T13:37:00.000+08:00

Smartphones have evolved from being able to just check email and has now allowed us to do so many other things when paired with other devices. Nowadays, we can pay with our smartphones with digital mobile apps which are able to store multiple credit cards. Most of our private information, together with other contact information can be found in the apps on our smartphone through chatlogs, pictures, calendars, and notes.

This is why we rely so much on our smartphones and store so much sensitive data on it to make our lives easier. With all these sensitive data on board a tiny device, we should pay more attention to keeping it safe and away from anyone unwanted. Here are some precautions to help you.

1. Set Lockscreen Security That Self-Destructs

Leaving your phone unattended on a desk for a few minutes could lead to someone accessing it to extract lots of vulnerable information. Which is why enabling lockscreen security is essential to keeping your smartphone away from unwanted users.

This is the easiest way to defend you and your data, and pretty much every smartphone has this feature. Manufacturers know privacy is important to users. Some thieves would try breaking the lockscreen by trying out passwords but to really keep your data safe from brute force hacking, you could enable a feature that erases all data from your smartphone after a preset number of failed attempts.

2. Turn Off Settings When Not In Use

Hackers are able to do all sorts of things that will surprise you. Turning off phone settings like Bluetooth, Location Services, Near Field Communication (NFC), Wi-Fi and even Cellular Data when not in use not only conserves battery but also gives hackers less access to your device.

Location Services and Bluetooth should not be turned on when not in use as apps can use lots of location data without you knowing it. As Bluetooth is constantly transmitting your devices’ location and presence, it is possible for hackers to use it to gain access and extract any kind of information found on your device.

3. Don’t Download Shady Apps

Apps are probably the only thing that can harm you by stealing your personal data. When downloading an app, make sure that all the details of the app comes from the original ‘company’ or correct developer. Some sneaky apps might even trick people to download a "New and improved HD version" of a legitimate app, so make sure you check a few app details before downloading.

For instance a mobile banking app (or any app that handles financial accounts) should come from the bank itself and not some other seller or developer. App ratings and comments can also tell a story. If it’s a popular bank or financial service app that has no rating or comments, chances are it might be fake and you should be careful about downloading it and logging in. So be sure to download apps only if it has been rated many times and has multiple comments.

4. Be Wary Of Fishy Apps And Links

Viruses on mobile platforms can be present in many ways. It can be in the form of a ‘dirty’ app that runs in the background transmitting user data. As the Android system allows third-party apps or programs to be installed (very easily), Android users may open their mobile system up to attacks if they are not wary of the apps they download to their phone. There are however anti-virus scanning apps and other tools on Android that can detect and remove anything that can harm your privacy.

iOS users do not have anti-virus scanning apps, basically because there isn’t a pressing need for it.Apple is very strict with what gets on the App Store and will take down apps that harm its users in any way. Skip clicking on links in SMS, MMS, or even email attachments from unknown or unauthorised senders. Avoiding anything fishy altogether is very simple and should be practiced.

5. Do Not Lose Your Smartphone!

Not losing your smartphone is sometimes easier said than done. Of course no one wants to lose their smartphone, but unfortunate circumstances might happen. You might have left it in a bar, in public transport, someone pick pocketed you during your vacation or you might have grabbed someone else’s phone by mistake. In all accounts, chances are your phone is good as gone.

If these things have a tendency to plague your life (some of us are serial phone-losers), installing apps that can locate your smartphone on your iOS or Android device is essential. These apps can help you locate your phone and some have the option to wipeout the data on the phone so you don’t become a victim of identity theft.

Conclusion

To be fair, there is no one mobile platform that is safer than another. With so many devices but only a handful of platforms to choose from, attackers are able to target any platform they desire and the repercussions can be quite devastating to power users. We, as users have to be cautious with what we do to and with our smartphones.

If you work extensively on with your smartphone, you might want to look to BlackBerry phones as they have encryption features in their devices. Finally, because Android is an open source platform, it is more vulnerable to attacks as hackers can easily find vulnerabilities on each device; iOS or Windows Phone are less vulnerable because their system codes are not openly shared to the public.

HyperSmash www.blogpingtool.com Pingates.com

How To Study In 6 Simple Steps

2013-05-14T13:49:00.000+08:00

1) SPACE
Make room, mentally and physically, for studying. Usually you’re studying for something specific, such as an exam. This can seem daunting, like a mountain to climb. If this sounds familiar, take a deep breath and pause for a moment before you start.

Think of how you make yourself comfortable when you do something you really enjoy, like watching a favorite television program. How do you settle in for the show? Do you sprawl or curl up? Do you have favorite relaxing clothes? Do you choose a particular drink or something to nibble? Borrow all these favorite things to make your studying a better experience. If you’re in a good space physically, you can improve your mental space.

2) Place

Create your own personal work zone. It doesn’t have to look like a work-space — that’s what many students find off-putting. Building on what you did in the previous paragraph, make the place your own and somewhere you enjoy

3) Pace

Find the right pace for your work. Sprinters work hard and fast in a burst of energy while marathon runners spread the load and build slowly towards the climax. There’s no right or wrong way to pace your studying, except what works for you. Notice the way you like to work, and adjust your pace accordingly. (Just remember, if you study at a slow pace, you'll need to set aside more time for the task.)

Whether you have bags of time or a brief study period, remember that breaks are just as important as active study (10 minutes off for every 30 minutes of study works for many people), and use those breaks to reward yourself with a small treat.

4) Memory

It helps to know how your memory works. Here is the key to memory: in any sequence, people remember the first and last things best. Whatever you try to remember, you’ll find yourself recalling the beginning and the end, with less clear memories of the middle. You can’t change this — it’s wired in, it's how our brains work — so don’t fight it. Instead, use this fact to your advantage by organizing your study so the most important bits are at the beginning and end of your sessions.

5) Method

It’s always good to have a plan. However big or complex your task may look at first sight, with a feasible plan you can always find a way to manage it.

When studying, break your biggest goal into smaller chunks or tasks. It’s best if each of these chunks consists of a single topic. Often, you’ll discover one or two key elements that stand out and get fixed in your mind. You can then use those as building blocks.

Classic tricks used by memory professionals include ‘the house of memory’ where you place everything you want to remember in unique locations in the house. It’s also useful to use humor — play with your key-words and make them funny or outrageous. You’ll be surprised at how much easier they are to memorize.

6) Mind maps

A mind map is rough diagram that you can make to visually outline information. You can create a mind map by starting with the primary word or phrase of a topic in the center, with related, lesser categories branching out from it. Subcategories of these are on smaller branches, still. Your categories can consist of anything you think is important; they can be important terms, ideas, or tasks to complete — whatever you need to help you study or organize the information.

Mind maps are easy to master if you don’t use them already, and you’ll discover they help you remember masses of information much more efficiently than conventional lists. If you're not satisfied with your current note-taking skills, try building a mind map during your next class or lecture and see if you find it more helpful.

Commandments for A Happy Relationship

2013-05-09T15:04:00.000+08:00

Love is not just about finding the right person, but creating the right relationship. It’s not about how much love you have in the beginning, but how much love you build until the end. A relationship should be healthy, caring, loving, kind, upbeat, and positive. It should make your smile a little wider and your life a little brighter.

Happy, healthy personal relationships are one of the greatest joys of life. So starting today, choose to take control of your relationship with your significant other. Here are ten commandments to follow together.

I. We will remember that every person and relationship is different.

People don’t fall in love with what makes you the same; they fall in love with what makes you different. Be your imperfectly perfect self. We are not perfect for everyone, we are only perfect for those select few people that really take the time to get to know us and love us for who we really are. And to those select few, being our imperfectly perfect self is what they love most about us.

Don’t compare your relationship to anyone else’s – not your parent’s, friend’s, coworker’s, or that random couple whose relationship seems perfect. Every couple makes their own love rules, love agreements, and love habits. Just focus on you two, and making your relationship the best it can be.

II. We will listen to each other openly, without judgment.

It’s far too easy to look at someone and make a snap judgment about them. But you’d be amazed at the pain and tears a smile hides. What a person shows to the public is only a small fraction of the iceberg hidden from sight. And more often than not, it’s lined with cracks and scars that run all the way to the foundation of their soul.

Never judge. Learn to respect and acknowledge the feelings of your significant other. Pay close attention to them. Be present. We don’t always need advice. Sometimes all we need is a hand to hold, an ear to listen, and a heart to understand. There is a time to speak out and a time to remain silent. True wisdom comes from knowing the difference. And this difference can make or break a healthy relationship.

III. We will say what we mean and mean what we say.

Share what is going on in your mind and heart. Share your deepest thoughts, needs, wishes, hopes, and dreams. Open communication and honesty is vital to a healthy relationships. Give the people in your life the information they need, rather than expecting them to know the unknowable.

Information is the grease that keeps the engine of communication running. Start communicating clearly. Don’t try to read other people’s minds, and don’t make other people, especially your significant other, try to read yours.

IV. We will support each other through good times and bad.

Be there through the good, bad, happy, and sad times – no matter what. Be willing to provide a listening ear, a hug, and emotional support in all circumstances. Trust that you can count on each other, and be available not only when it’s convenient, but when you need each other the most.

V. We will be loyal.

True love and real friendship aren’t about being inseparable. These relationships are about two people being true to each other even when they are separated. When it comes to relationships, remaining faithful is never an option, but a priority. Loyalty is everything.

VI. We will live by the truth.

Inner peace is being able to rest at night knowing you haven’t used or taken advantage of anyone to get to where you are in life. Lies run sprints, but the truth runs marathons. Run a marathon. Live so that when others think of fairness, integrity and reliability, they think of you.

VII. We will spend quality time with each other.

Make time for each other. With our busy schedules we often forget to relax and enjoy the great company we have. In human relationships distance is not measured in miles, but in affection. Two people can be right next to each other, yet miles apart. So don’t ignore someone you care about, because lack of concern hurts more than angry words

Carve out special time for just the two of you once a week. Do something fun. Spend time together talking, going on dates, and making each other laugh. Not only is it true that laughter is the best medicine, but it’s also true that shared laughter can make a good relationship great.

VIII. We will appreciate each other and help each other grow.

Having an appreciation for how amazing your significant other is leads to good places – productive, fulfilling, peaceful places. So be happy for them when they’re making progress. Cheer for their victories. Celebrate their accomplishments, and encourage their goals and ambitions. Challenge them to be the best they can be. And be thankful for their blessings, openly.

IX. We will settle disputes peacefully.

Not much is worth fighting about. Heated arguments are a waste of time. If you can avoid it, don’t fight. Step back from arguments with your loved ones.

When you feel anger surging up and you want to yell that vulgar remark on tip of your tongue, just close your mouth and walk away. Don’t let your anger get the best of you. You don’t have to be right or win an argument. It just doesn’t matter that much. Give yourself some time to calm down and then gently discuss the situation.

X. We will love and respect ourselves as individuals too.

Our first and last love is self-love. Don’t rely on your significant other, or anyone else, for your happiness and self worth. Only you can be responsible for that. If you can’t love and respect yourself, no one else will be able to either.

Accept who you are completely – the good and the bad. And make changes in your life as YOU see fit – not because you think anyone else wants you to be different, but because you know it’s the right thing to do, for you.

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42 Rules For Dads of Daughters

2013-05-03T14:24:00.000+08:00

1. Love her mom. Treat her mother with respect, honor, and a big heaping spoonful of public displays of affection. When she grows up, the odds are good she’ll fall in love with and marry someone who treats her much like you treated her mother. Good or bad, that’s just the way it is. I’d prefer good.

2. Always be there. Quality time doesn’t happen without quantity time. Hang out together for no other reason than just to be in each other’s presence. Be genuinely interested in the things that interest her. She needs her dad to be involved in her life at every stage. Don’t just sit idly by while she add years to her… add life to her years.

3. Save the day. She’ll grow up looking for a hero. It might as well be you. She’ll need you to come through for her over and over again throughout her life. Rise to the occasion.

4. Savor every moment you have together. Today she’s crawling around the house in diapers, tomorrow you’re handing her the keys to the car, and before you know it, you’re walking her down the aisle. Some day soon, hanging out with her old man won’t be the bees knees anymore. Life happens pretty fast. You better cherish it while you can.

5. Pray for her. Regularly. Passionately. Continually.

6. She will fight with her mother. Choose sides wisely.

7. Go ahead. Buy her those pearls.

8. Of course you look silly playing peek-a-boo. You should play anyway.

9. 10. Enjoy the wonder of bath time.

10. There will come a day when she asks for a puppy. Don’t over think it. At least one time in her life, just say, “Yes.”

11. It’s never too early to start teaching her about money. She will still probably suck you dry as a teenager… and on her wedding day.

12. Dance with her. Start when she’s a little girl or even when she’s a baby. Don’t wait ‘til her wedding day.

13. Take her fishing. She will probably squirm more than the worm on your hook. That’s OK.

14. Learn to say no. She may pitch a fit today, but someday you’ll both be glad you stuck to your guns.

15. Tell her she’s beautiful. Say it over and over again. Someday an animated movie or “beauty” magazine will try to convince her otherwise.

16. Teach her to change a flat. A tire without air need not be a major panic inducing event in her life. She’ll still call you crying the first time it happens.

17. Take her camping. Immerse her in the great outdoors. Watch her eyes fill with wonder the first time she sees the beauty of wide open spaces. Leave the iPod at home.

18. Let her hold the wheel. She will always remember when daddy let her drive.

19. She’s as smart as any boy. Make sure she knows that.

20. When she learns to give kisses, she will want to plant them all over your face. Encourage this practice.

21. Letting her ride on your shoulders is pure magic. Do it now while you have a strong back and she’s still tiny.

22. It is in her nature to make music. It’s up to you to introduce her to the joy of socks on a wooden floor.

23. If there’s a splash park near your home, take her there often. She will be drawn to the water like a duck to a puddle.

24. She will eagerly await your return home from work in the evenings. Don’t be late.

25. If her mom enrolls her in swim lessons, make sure you get in the pool too. Don’t be intimidated if there are no other dads there. It’s their loss.

26. Never miss her birthday. In ten years she won’t remember the present you gave her. She will remember if you weren’t there.

27. Teach her to roller skate. Watch her confidence soar.

28. Let her roll around in the grass. It’s good for her soul. It’s not bad for yours either.

29. Somewhere between the time she turns three and her sixth birthday, the odds are good that she will ask you to marry her. Let her down gently.

30. She’ll probably want to crawl in bed with you after a nightmare. This is a good thing.

31. Few things in life are more comforting to a crying little girl than her father’s hand. Never forget this.

32. Introduce her to the swings at your local park. She’ll squeal for you to push her higher and faster. Her definition of “higher and faster” is probably not the same as yours. Keep that in mind.

33. When she’s a bit older, your definition of higher and faster will be a lot closer to hers. When that day comes, go ahead… give it all you’ve got.

34. Take it easy on the presents for her birthday and Christmas. Instead, give her the gift of experiences you can share together.

35. Let her know she can always come home. No matter what.

36. Remember, just like a butterfly, she too will spread her wings and fly some day. Enjoy her caterpillar years.

37. Write her a handwritten letter every year on her birthday. Give them to her when she goes off to college, becomes a mother herself, or when you think she needs them most.

38. Learn to trust her. Gradually give her more freedom as she gets older. She will rise to the expectations you set for her.

39. When in doubt, trust your heart. She already does.

40. When your teenage daughter is upset, learning when to engage and when to back off will add years to YOUR life.

41. This day is coming soon. There’s nothing you can do to be ready for it. The sooner you accept this fact, the easier it will be.

42. Today she’s walking down the driveway to get on the school bus. Tomorrow she’s going off to college. Don’t blink.

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Gifts Your Children Will Not Forget

2013-04-23T14:03:00.000+08:00

Here is an alphabetical list of 34 gifts your children will never forget.

Affirmation. Sometimes one simple word of affirmation can change an entire life. So make sure your children know how much you appreciate them. And then, remind them every chance you get.
Art. With the advent of the Internet, everyone who wants to create… can. The world just needs more people who want to.
Challenge. Encourage your child to dream big dreams. In turn, they will accomplish more than they thought possible… and probably even more than you thought possible.
Compassion/Justice. Life isn’t fair. It never will be – there are just too many variables. But when a wrong has been committed or a playing field can be leveled, you may want your child to be active in helping to level it.
Contentment. The need for more is contagious. Therefore, one of the greatest gifts you can give your children is an appreciation for being content with what they have… but not with who they are.
Curiosity. Teach your children to ask questions about who, what, where, how, why, and why not. “Stop asking so many questions” are words that should never leave a parents’ mouth.
Determination. One of the greatest determining factors in one’s success is the size of their will. How can you help grow your child’s today?
Discipline. Children need to learn everything from the ground-up including appropriate behaviors, how to get along with others, how to get results, and how to achieve their dreams. Discipline should not be avoided or withheld. Instead, it should be consistent and positive.
Encouragement. Words are powerful. They can create or they can destroy. The simple words that you choose to speak today can offer encouragement and positive thoughts to another child. Or your words can send them further into despair. So choose them carefully.
Faithfulness to your Spouse. Faithfulness in marriage includes more than just our bodies. It also includes our eyes, mind, heart, and soul. Guard your sexuality daily and devote it entirely to your spouse. Your children will absolutely take notice.
Finding Beauty. Help your children find beauty in everything they see… and in everyone they meet.
Generosity. Teach your children to be generous with your stuff so that they will become generous with theirs.
Honesty/Integrity. Children who learn the value and importance of honesty at a young age have a far greater opportunity to become honest adults. And honest adults who deal truthfully with others tend to feel better about themselves, enjoy their lives more, and sleep better at night.
Hope. Hope is knowing and believing that things will get better and improve. It creates strength, endurance, and resolve. And in the desperately difficult times of life, it calls us to press onward.
Hugs and Kisses. Know that your children are never too old to receive physical affirmation of your love for them.
Imagination. If we have learned anything over the past 20 years, it’s that life is changing faster and faster with every passing day. The world tomorrow looks nothing like the world today. And the people with imagination are the ones not just living it, they are creating it.
Intentionality. Slow down, consider who you are, where you are going, and how to get there. And do the same for each of your children.
Your Lap. It’s the best place in the entire world for a book, story, or conversation. And it’s been right in front of you the whole time.
Lifelong Learning. A passion for learning is different from just studying to earn a grade or please teachers. It begins in the home. So read, ask questions, analyze, and expose. In other words, learn to love learning yourself.
Love. …but the greatest of these is love.
Meals Together. Meals provide unparalleled opportunity for relationship, the likes of which can not be found anywhere else. So much so, that a family that does not eat together does not grow together.
Nature. Children who learn to appreciate the world around them take care of the world around them. As a parent, you may be asking your kids to keep their rooms inside the house neat, clean, and orderly. Shouldn’t we also be teaching them to keep their world outside neat, clean, and orderly?
Opportunity. Kids need opportunities to experience new things so they can find out what they enjoy and what they are good at. And contrary to popular belief, this doesn’t have to require much money.
Optimism. Pessimists don’t change the world. Optimists do.
Peace. On a worldwide scale, you may think this is out of our hands. But in relation to the people around you, this is completely within your hands… and that’s a darn good place to start.
Pride. Celebrate the little things in life. After all, it is the little accomplishments in life that become the big accomplishments.
Room to Make mistakes. Kids are kids. That’s what makes them so much fun… and so desperately in need of your patience. Give them room to experiment, explore, and make mistakes.
Self-Esteem. People who learn to value themselves are more likely to have self-confidence, self-esteem, and self-worth. As a result, they are more likely to become adults who respect their values and stick to them… even when no one else is.
Sense of Humor. Laugh with your children everyday… for your sake and theirs.
Spirituality. Faith elevates our view of the universe, our world, and our lives. We would be wise to instill into our kids that they are more than just flesh and blood taking up space. They are also made of mind, heart, soul, and will. And decisions in their life should be based on more than just what everyone else with flesh and blood is doing.
Stability. A stable home becomes the foundation on which children build the rest of their lives. They need to know their place in the family, who they can trust, and who is going to be there for them. Don’t keep changing those things.
Time. The gift of time is the one gift you can never get back or take back. So think carefully about who (or what) is getting yours.
Uniqueness. What makes us different is what makes us special. Uniqueness should not be hidden. It should be proudly displayed for all the world to see, appreciate, and enjoy.
A Welcoming Home. To know that you can always come home is among the sweetest and most life-giving assurances in all the world. Is your home breathing life into your child?

Of course, none of these gifts are on sale at your local department store. But, you know the point.

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Top 10 Fibre Rich Foods

2013-04-17T13:15:00.000+08:00

When people talk about fibre, the first thing that come to their minds are cereals. But beside bran cereals, there are a lot of foods that are pretty rich in fibre. Let’s cite the top 10.

1. Whole grain

Any food made from rice, oats, corn, and the like are all grain products such as bread and pasta. But there are are two types of grains – the whole grains and refined grains. Whole grains contain most of the original structure of the raw source from where it is derived. They include the germ, endosperm, and the bran. When these grains are processed and refined, some of the important compounds are lost including iron, vitamin B-6, and the dietary fibre.

2. Popcorn

Watching movies? Go with the traditional plain popcorn! This healthy snack is very rich in fibre and is low in fat – perfect for dieters. A 4-cup of serving of popcorn has 7 grams of dietary fibre which is 25% of the daily recommended value. Most people think of popcorn as the buttery or cheesy, salty treat. But take away the sodium content and high-fat ingredients; popcorn is among the healthiest snacks you can eat! Try air popping the corn instead.

3. Beans

Beans are rich in carbohydrates, protein, and low in fat which makes it a perfect diet choice for athletes and runners. Furthermore, beans are hard to digest because it’s rich in fibre. Half a cup of black beans for instance already contains 9.7 grams of dietary fibre while peanuts have 3.25 grams. This makes you feel full for a longer period of time.

4. Berries

Berries from the seed to the skin are great, delicious sources of fibre. One cup of blackberries contains whopping 8 grams of fibre while blueberries have 3.5.

5. Baked potato (with skin)

Potatoes are nutrient-rich crops containing high amount of vitamins and minerals. When served with its skin, it becomes super rich in fibre too. A baked potato with its skin contains more fibre than two slices of wholemeal bread.

6. Brown rice

In many countries particularly in Asia, eating means ‘eating rice’. There is a wide variety of rice and they are available in most time of the year. The brown rice is the rice with the hull or the outermost layer removed. But the milling and polishing which converts brown rice to white rice destroys many of its essential compounds, including fibre. One cup of brown rice contains 3.5 grams of fibre.

7. Bran cereal

Eating bran cereals for breakfast is a good way to start your diet. When shopping for cereal products, choose the one which will give you 5 grams of fibre per serving.

8. Vegetables

Fruits and vegetables are basically the best sources of fibre and incorporating them in your daily diet can give you most of your body’s daily requirement of this essential nutrient. Don’t overcook your vegetable dish as doing so can lessen the amount of its fibre. As much as possible, eat raw fruits and vegetables to maximise the health benefits you can get.

9. Oatmeal

Studies revealed that eating high-fibre diet helps lower down the cholesterol level in the body. Oatmeal is a healthy diet option if you have problems controlling your cholesterol levels. This cereal-based food has also been linked to a healthy heart. Oatmeal also contains soluble fibre which slows down digestion, making you feel fuller for a longer time.

10. Nuts

If you’re going nuts about your health, try incorporating nuts in your daily diet. Nuts that have higher amount of fibre are walnuts, almonds, cashews, pecans, Brazil nuts, and Macadamia nuts. They also contain lots of vitamins and minerals for an improved health.

Fibre is essential in keeping your weight under control. This substance is known to boost digestion and metabolism that’s why many dieters are advised to increase their intake of fibre. Fibre is also linked to lower cholesterol and reduced risk of colon cancer. So make sure you get the most of fibre every day!

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Top 10 Anti-Ageing Foods

2013-04-12T14:06:00.000+08:00

You are what you eat. Our diet greatly affects how we look – from head to toe. If those fine lines, sagging skin, and flabby arms are making you feel sad, maybe it’s time that you make some tweaks in your daily diet. Here are ten of the best foods that won’t just satisfy your stomach but would also make you look younger.

1. Fatty Fish

Can’t think of a dish to prepare this evening? Why not have a hearty tuna? There’s a scientific research that says omega-3 fatty acids which come from fish act on an area in the brain that promotes good feeling. Positivism has long been associated with aging. If you keep smiling, you’ll look younger than your age. Not a fan of fish? You can eat walnuts, flaxseeds, and other plant-based sources of fish oil.

2. Lean Protein

Protein from lean meat and vegetables such as spinach, bulgur wheat, and raisins, are great sources of energy. If you’re into a workout program, you want to fuel your body with some of these foods. Be careful with animal protein. Avoid the fatty parts and stick to the lean. Energy-giving foods also include quinoa and marinara.

3. Potassium-rich Foods

To glow in the outside, you want to glow in the inside first. And if there’s any organ you want to start focusing on, it should be your heart. Foods rich in potassium, such as yogurt, spinach, almonds, blueberries, whole grains, marinara sauce, pomegranate, and the others are good for the heart. They help stabilise your blood pressure and prevent the build-up of cholesterol in the arteries.

4. Vitamin-E rich Foods

You know that exercising helps tone your muscles, shed free radicals from your body, and make you sexier. But it can be exhausting too. To boost your stamina, you want to feed yourself a dose of vitamin E. Foods high in vitamin E include sspinach, almonds, mustard greens, asparagus, bell peppers, turnip greens, etc.

5. Blueberries, cherries, and strawberries

Fruits and vegetables that are rich in lycopene and beta carotene are great for a healthy, beautiful and glowing skin. Why? These nutrients help block harmful UV rays that damage the skin. You also want to try blueberries, cherries, strawberries, kiwifruit, poblano pepper, walnuts, and kale. These fruits are also high in vitamin C which boosts collagen.

6. Fibre-rich foods

To avoid bums and fats, you want to improve your metabolism by eating lots of fibre-rich foods such as pineapples, apples, black beans, bulgur wheat, cinnamon, Greek yogurt, pistachios, and so on.

7. Antioxidant-filled Foods

There are certain fruits and veggies that are high in antioxidants such as walnuts, blueberries, curry powder, pecans, cinnamon, pomegranate juice, etc. Green tea is a great beverage choice too. It has lots of catechins and ECGCs – kinds of antioxidants that prevent the onset of serious health diseases.

8. Whole grains

Instead of white-flour cakes, white rice, and other goods made from refined grains, you want to eat more of whole grains. Refined grains can bolster your insulin levels which cause inflammation and skin damage.

9. Colourful Produce

You want to fill your plate with different kinds of fruits and veggies. The more colourful, the healthier! Fruits and veggies that have yellow, orange, and red pigments have carotenoids and antioxidants that flush away the toxins from your body.

10. Wine

A glass of wine a day keeps the doctor away. Wine is known to aid in maintaining healthy heart. This beverage contains resveratrol – a type of antioxidant that is believed to counteract cell death in the heart and brain. But be sure to keep your wine consumption low because no matter how healthy it is, it’s still alcohol. Don’t like the taste of wine? Have some coffee as well. But limit yourself to 2 cups a day.

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How To Raise Creative Kids

2013-04-06T16:59:00.000+08:00

If you are keen on creativity and innovation, you surely want your children to be creative as well. If so, the sooner you act, the better. Research is demonstrating that children rapidly lose their creative thinking skills as they grow older. Moreover, by the time a child reaches adolescence, the way she thinks is largely fixed. So the more you encourage your children to use more of their minds in order to think more creatively, the more likely you are to raise exceptionally creative children.

Here are five suggestions for encouraging and maintaining creativity in your children:

1. ANSWER QUESTIONS WITH QUESTIONS.

Children ask lots of questions. As parents, we tend to give them direct answers. “What does ‘invertebrate’ mean?” a child might ask while watching a television documentary. A typical parent response is: “It means an animal that does not have a backbone.” There is nothing wrong with such an answer. It is correct. It provides your child with the information she seeks. But, why not ask: “What do you think ‘invertebrate’ means?” Your child has just watched a documentary about animals and has a lot of context in her mind. Very likely she can put that context together and hazard a good guess. Indeed, she has possibly done this already and is simply seeking confirmation. If her answer is correct, reward her and ask her how why she felt it was the correct answer. If her answer is wrong, reward her and ask her why she thought this was the answer. Then, reward her thinking and explain the correct answer. If you are not sure about the correct answer, see the next suggestion. Encouraging your child to gather information and make deductions based on that information is a form of creative problem solving. Make it a habit!

2. FIND ANSWERS TOGETHER.

As your children grow older, they will increasingly often ask questions that you cannot answer. As a parent, you may occasionally feel the need to cover up your ignorance. After all, your children look to you as the ultimate source of knowledge. At other times one of your children will ask a question in which you believe you know the correct answer, but are not sure.

Rather than hazard a guess at the answer, a better response is, “I don’t know” or “I’m not sure. I believe the answer is…” and then add, “Let’s find out the correct answer.” Then do some research with your child in order to find that answer. That research may be a simple matter of searching on the web. But do not neglect other possibilities. Perhaps you have a book on the subject. Fetch it and look it up. Your child might be interested in reading the book. Go to the library. Before the age of the web and Google, libraries were the best information resource available. They are still wonderful places of reference with the added benefit that you often find interesting information that you were not seeking.

You might also try experiments and illustration. When your science loving son asked why, if you drive a car around a curve too fast and lose control, you should turn into the skid, drew a sketch showing how the different forces were at work in a car accelerating around a curve. This made it very clear.

3. REWARD FAILURE

We all talk about the importance of accepting and rewarding failure in business. Yet all too many parents punish failure directly or indirectly. Your son enters a swimming competition and comes in last. How do you respond? “Maybe swimming isn’t for you?” “I told you that you had to practice more!” “Ralph took second place and he’s two years younger than you!”. Even a caring parent is likely to say something dismissive “It doesn’t matter. I love you the way you are.”

Sadly, all of these responses are likely to discourage your son from ever entering a swimming competition again. Worse, they might discourage him from trying other things in which he is unsure of his capability.

A far better response is, “I am so proud of you for entering the swimming competition and trying so hard.” And if your son feels badly, do not immediately tell him it doesn’t matter. Instead ask him, “why do you think you came in last?” This gives him and you a chance to analyse the problem so he can do better next time. Maybe he became too nervous and wasn’t breathing correctly. That’s great! Now you can talk about how he can deal with nervousness and breathing next time.

4. TEACH THEM TO COOK

Cooking and especially baking, is an incredible creative process. Think about a cake. You start with flour, eggs, sugar and a handful of other ingredients. Mix them and bake them and you have a wonderful cake.

Once your kids learn the basics of baking a cook, making cookies or frying an omelet, let them experiment. And do not correct them beforehand unless they are endangering themselves, others or your kitchen. If they want to put twice as much chocolate in the cake, let them. If they want to see what happens if they use a brown sugar instead of white sugar, let them. Chances are, they will not ruin the cake. But by experimenting and seeing what happens, they learn a valuable creative process. Moreover, when things go wrong, they can often be fixed. The cake is too dry? Make a moist frosting. This is creative problem solving at its best!

5. FEED YOUR CHILDREN A HEALTHY, BALANCED DIET

A healthy mind and body feel better, deliver more energy and think better. Moreover, if you get your children in the habit of eating healthy food from an early age, it will form a life-long habit. They will be far less likely to have weight problems or health problems as they grow older. They will look better, have more energy and smell better. And most importantly, in the context of creativity, they will think better.

The amazing thing is, eating a healthy diet is remarkably easy. It is a simple matter of getting a suitable balance of the key food groups while minimising the amount of sugary and fatty foods you eat.

In addition to eating a balanced diet, allow kids to stop eating when they are full and restrict the amount of sweets and non-healthy snacks they can eat (though let them eat healthy snacks, such as fruit, when they are hungry between meals). Forcing children to eat all the food on their plates and rewarding them with a huge dessert if they do so only encourages overeating.

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The Mental Health Benefits of Exercise

2013-04-02T16:27:00.001+08:00

MANY PEOPLE HIT the gym or pound the pavement to improve cardiovascular health, build muscle, and of course, get a rockin’ body, but working out has above-the-neck benefits, too. For the past decade or so, scientists have pondered how exercising can boost brain function.

Regardless of age or fitness level (yup, this includes everyone from walkers to marathoners), studies show that making time for exercise provides some serious mental benefits. Get inspired to exercise by reading up on these unexpected ways that working out can benefit mental health, relationships, and lead to a healthier and happier life overall.

1) Reduce stress. Rough day at the office? Take a walk or head to the gym for a quick workout. One of the most common mental benefits of exercise is stress relief. Working up a sweat can help manage physical and mental stress. Exercise also increases concentrations of norepinephrine, a chemical that can moderate the brain’s response to stress. So go ahead and get sweaty — working out can reduce stress and boost the body’s ability to deal with existing mental tension. Win-win!

2) Boost happy chemicals. Slogging through a few miles on the treadmill can be tough, but it’s worth the effort! Exercise releases endorphins, which create feelings of happiness and euphoria. Studies have shown that exercise can even alleviate symptoms among the clinically depressed. For this reason, doctors recommend that people suffering from depression or anxiety (or those who are just feeling blue) pencil in plenty of gym time. In some cases, exercise can be just as effective as antidepressant pills in treating depression. Don’t worry if you’re not exactly the gym rat type — getting a happy buzz from working out for just 30 minutes a few times a week can instantly boost overall mood.

3) Improve self-confidence. Hop on the treadmill to look (and more importantly, feel) like a million bucks. On a very basic level, physical fitness can boost self-esteem and improve positive self-image. Regardless of weight, size, gender, or age, exercise can quickly elevate a person’s perception of his or her attractiveness, that is, self-worth. How’s that for feeling the (self) love?

4) Enjoy the great outdoors. For an extra boost of self-love, take that workout outside. Exercising in the great outdoors can increase self-esteem even more. Find an outdoor workout that fits your style, whether it’s rock-climbing, hiking, renting a canoe, or just taking a jog in the park. Plus, all that Vitamin D acquired from soaking up the sun (while wearing sunscreen, of course!) can lessen the likelihood of experiencing depressive symptoms. Why book a spa day when a little fresh air and sunshine (and exercise) can work wonders for self-confidence and happiness?

5) Prevent cognitive decline. It’s unpleasant, but it’s true — as we get older, our brains get a little… hazy. As aging and degenerative diseases like Alzheimer’s kill off brain cells, the noggin actually shrinks, losing many important brain functions in the process. While exercise and a healthy diet can’t “cure” Alzheimer’s, they can help shore up the brain against cognitive decline that begins after age 45. Working out, especially between age 25 and 45, boosts the chemicals in the brain that support and prevent degeneration of the hippocampus, an important part of the brain for memory and learning.

6) Alleviate anxiety. Quick Q&A: Which is better at relieving anxiety — a warm bubble bath or a 20-minute jog? You might be surprised at the answer. The warm and fuzzy chemicals that are released during and after exercise can help people with anxiety disorders calm down. Hopping on the track or treadmill for some moderate-to-high intensity aerobic exercise (intervals, anyone?) can reduce anxiety sensitivity. And we thought intervals were just a good way to burn calories!

7) Boost brainpower. Those buff lab rats might be smarter than we think. Various studies on mice and men have shown that cardiovascular exercise can create new brain cells (aka neurogenesis) and improve overall brain performance. Ready to apply for a Nobel Prize? Studies suggest that a tough workout increases levels of a brain-derived protein (known as BDNF) in the body, believed to help with decision making, higher thinking, and learning.

8) Sharpen memory. Regular physical activity boosts memory and ability to learn new things. Getting sweaty increases production of cells in hippocampus responsible for memory and learning. For this reason, research has linked children’s brain development with level of physical fitness (take that, people who hate PE!). But exercise-based brainpower isn’t just for kids. Even if it’s not as fun as a game of Red Rover, working out can boost memory among grown-ups, too. A study showed that running sprints improved vocabulary retention among healthy adults.

9) Help control addiction. The brain releases dopamine, the “reward chemical” in response to any form of pleasure, be that exercise, sex, drugs, alcohol, or food. Unfortunately, some people become addicted to dopamine and dependent on the substances that produce it, like drugs or alcohol (and more rarely, food and sex). On the bright side, exercise can help in addiction recovery. Short exercise sessions can also effectively distract drug or alcohol addicts, making them de-prioritize cravings (at least in the short term). Working out when on the wagon has other benefits, too. Alcohol abuse disrupts many body processes, including circadian rhythms. As a result, alcoholics find they can’t fall asleep (or stay asleep) without drinking. Exercise can help reboot the body clock, helping people hit the hay at the right time.

10) Increase relaxation. Ever hit the hay after a long run or weight session at the gym? For some, a moderate workout can be the equivalent of a sleeping pill, even for people with insomnia. Moving around five to six hours before bedtime raises the body’s core temperature. When the body temp drops back to normal a few hours later, it signals the body that it’s time to sleep.

11) Get more done. Feeling uninspired in the cubicle? The solution might be just a short walk or jog away. Research shows that workers who take time for exercise on a regular basis are more productive and have more energy than their more sedentary peers. While busy schedules can make it tough to squeeze in a gym session in the middle of the day, some experts believe that midday is the ideal time for a workout due to the body’s circadian rhythms.

12) Tap into creativity. Most people end a tough workout with a hot shower, but maybe we should be breaking out the colored pencils instead. A heart-pumping gym session can boost creativity for up to two hours afterwards. Supercharge post-workout inspiration by exercising outdoors and interacting with nature. Next time you need a burst of creative thinking, hit the trails for a long walk or run to refresh the body and the brain at the same time.

13) Inspire others. Whether it’s a pick-up game of soccer, a group class at the gym, or just a run with a friend, exercise rarely happens in a bubble. And that’s good news for all of us. Studies show that most people perform better on aerobic tests when paired up with a workout buddy. Pin it to inspiration or good old-fashioned competition, nobody wants to let the other person down. In fact, being part of a team is so powerful that it can actually raise athletes’ tolerances for pain. Even fitness beginners can inspire each other to push harder during a sweat session, so find a workout buddy and get moving!

Working out can have positive effects far beyond the gym (and beach season). Gaining self-confidence, getting out of a funk, and even thinking smarter are some of the motivations to take time for exercise on a regular basis.

Signs You Are Having Smartphone Stress

2013-03-28T18:08:00.000+08:00

Being constantly connected is a basic fact of life for millennials: If you're a Gen Y-er, you probably carry around a mini-computer in your pocket at all times, text your friends in bed as you're falling asleep, and check your email within moments of waking in the morning. According to a recent survey, roughly half of young people are actively connected at least 10 hours per day, and one in four are actively connected (checking email, texting, etc) within five minutes of waking up. So how is this 24/7 connectivity affecting your stress levels?

Chances are, your smartphone isn't making you any less stressed -- and in fact, a codependent relationship with your smartphone could be contributing to anxiety in more ways than you realize. A study found that when young people unplugged from technology for just 24 hours, the vast majority reported experiencing physical and mental symptoms of distress. You may joke about being "addicted" to your phone, but unfortunately, the symptoms of technology addiction could really be adding stress to your life.

Here are six signs that your smartphone might be stressing you out:

1. You Have To Respond... Immediately

If unanswered texts or emails get your heart rate going, there's a good chance that your smartphone is adding stress to your life rather than making it easier. Constantly interrupting what you're doing -- whether it's writing a college essay, working in the office or spending some quality time with your friends -- to check your phone might be an indication that your behavior has become compulsive. When you start getting anxious about your inbox, take a moment to step back and remind yourself that it's probably not as urgent as it seems. Sleeping with your phone away from your bed and keeping it in your backpack instead of your pocket can also gradually help to lessen your urge to be constantly checking for new messages.

2. You Have Phantom Cellphone Syndrome

You could have sworn you felt your phone vibrating in your back pocket, but when you took it out, you saw that nothing had happened. Phantom cellphone vibration syndrome is a real sign of technology addiction -- and it's more common than you might think.

3. You Have A Bad Case Of FOMO

Are you constantly thinking about what everyone else is doing and all the things you might be missing out on at any given moment? Does scrolling through party photos and enthusiastic weekend updates on your News Feed make you feel sad or anxious? Well, there's a name for that: FOMO. It's not uncommon for social media and smartphone users to experience a "fear of missing out" when they're unable to get to their phones or when they're getting updates about all the exciting things that everyone in their social network is doing. The best way to combat FOMO is to step back and say no sometimes, and just take sometime to do whatever you want -- not what other people are doing or telling you to do.

4. You're Not Paying Attention To Your Friends & Family

We've all be there -- you're having dinner with friends or family with your phone sitting next to your plate, and instead of ignoring it, you turn your attention away from the conversation to respond to a text. While there's nothing wrong with picking up important calls or excusing yourself to answer messages when necessary -- but if you make a habit of giving only half your attention to the people you're with while the other half is busy checking Twitter, it might be time to rethink your phone habits. To avoid damaging your relationships, make a resolution to give your full attention to whoever you're with in person and save the screen time for later.

5. You Feel Restless When You're Away From Your Phone

If you experience withdrawal when you can't check your phone or respond to messages, you might have a technology addiction. Studies have found that turning off their phones can induce physical and mental withdrawal symptoms similar to those exhibited by drug addicts. If you feel yourself becoming nervous and antsy when you're away from your phone, take note of those feelings and find a coping mechanism -- taking deep breaths, going for a walk or exercising could help you get past the anxiety.

6. Poor Performance In School

If you're having an increasingly difficult time focusing in class and eagerly await the ringing of the bell so that you can check your phone and return that unanswered text, an Internet or smartphone addiction could be partially to blame for low grades. If the lure of your phone is too powerful for you to concentrate on homework, try downloading an apps that blocks social media activity and online distractions.

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How To Have A Meaningful Conversation

2013-03-21T13:31:00.001+08:00

Everybody knows how to have a conversation because they've been having them since they were toddlers. However, most people develop bad habits that almost guarantee that their business conversations will sometimes be meaningless wastes of time.

Here's a simple four step process for making certain that every work conversation that you have is both meaningful and worth having.

1. Know WHY you're having the conversation.

Every conversation must have a point, or there's no point in having it. With friends and family, the "point" is often to simply enjoy each other's company. You already know how to do that. Hey, relax and have fun.

In business, though, there's always an agenda to every conversation, even if it seems as if the conversation is only to "get to know" you better (or vice-versa), until such time as your co-worker becomes a friend or a family member.

Therefore, whenever you start a conversation with a co-worker (and this includes customers, bosses, colleagues, and the guy who empties the trash), have an explicit goal in mind. That way you're less likely to waste time and energy.

Similarly, if somebody opens a conversation with you, it's worthwhile to wonder why the conversation is happening and why now. It's not worth obsessing about, but if you've got a sense of the "why" it's easier to get "where" the conversation needs to go.

2. Ignore your "monkey mind."

The ancient Chinese believed everyone has a "monkey mind" that jumps from thought to thought, like so:

What is she thinking about me?
Will I make a sale?
What if I can't pay the mortgage?
Gosh, that wallpaper is ugly.
I've got to get the airport in two hours.
Etc., etc., etc.

This constant mental noise pulls your attention away from the customer and towards your own perspectives, priorities and goals. If you listen to your "monkey mind," you'll only hear a percentage of what the other person is saying. In all likelihood, you'll misunderstand what was said.

3. Acknowledge what you've heard.

When the other person has finished speaking, re-describe, and characterize what the other person just said. This confirms that you were really listening to the other person, rather than your internal dialog ("monkey mind").

It also prevents you from continuing the conversation based upon a misunderstanding. The restatement gives the other person an opportunity to correct your perception or elaborate as necessary to make sure that you "get it."

4. Think and then respond.

Pause a moment to consider what you heard and have echoed back. Respond with a statement, story, or question that adds to the conversation and moves it closer to its point and purpose.

Having this kind of conversation is both difficult and easy. It's difficult because some people's "monkey minds" are the size of King Kong and chatter so loudly that they can't hear anything else.

However, once you've learned to ignore the chatter, this way of listening, reflecting, and talking quickly becomes second nature. And that's the easy part.

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