Cariwak Digital Media

Saijan - The anti-aging nutritious miracle pod

2015-05-28T12:32:00.001-07:00

'Saijan' is the hindi name for a seedpod of a particular tree that is considered a vegetable, and is widely eaten in India as well as Pakistan, Bangladesh, Africa, Thailand, Cambodia, the Philippines and many other countries. The roots, leaves and flowers of the tree are also eaten and provides a vast amount of nutrients and health benefits. The tree most popularly known as the 'Drumstick Tree' is called my many other names. The botanical name of the tree is "Moringa Oleifera" and is also refered to as the 'Miracle Tree' and 'Tree of Life.'

A number of recipes I have seen mention that most people simply slice the pods into three or four inches in length, and after they are cooked, eat them by sucking out the tender pith and then discarding the fibrous skin.

In Indian cookery, the pods are pickled, used in soups (especially varieties of Rasam) and also in many curried dishes, both dry, and more heavily sauced ones.

The interior of the pod contains a whitish pulp with little seeds and the outer skin is very thick, fibrous and inedible. I used a sharp knife and cut each pod into three inches in length and peeled each one. I prefer to peel the larger pods because you get more pulp and it saves you time, unlike the thinner ones you get less, which means you have to peel more until you get sufficient.

The 'Miracle Tree' enriched with nutrients, vitamins and minerals, and is highly recommended for its health benefits, to me, might just be another wonder of the world.

Moringa Oleifera was featured by Dr. Oz on one of his successful afternoon talk show. He referred to it as an energy blaster, and he’s right! People who have taken Moringa Oleifera report that they’ve seen a boost in their energy levels and feel better than ever! you’ll feel an increase in your energy levels, but you won’t feel that lull or ‘down’ feeling after it wears off.

What are the health benefits of Moringa?

Scientific research confirms that the humble leaves are a powerhouse of nutritional value. Gram for gram, Moringa leaves contain: seven times the vitamin C in oranges, four times the Calcium in milk, four times the vitamin A in carrots, two times the protein in milk and three times the Potassium in bananas.

There are many benefits of the Moringa tree, but the health benefits are the most important. Research has shown that various parts of the Moringa tree can be effective in a significant number of health concerns:

1. Moringa is rich in Vitamin A. It contains four times more Vitamin A or beta-carotene than carrots. Hence, it is a weapon against blindness.

2. It is also a rich source of Vitamin C many times more than oranges.

3. Normally milk is said to be a rich source of calcium but the amount of calcium present in Moringa leaves is way higher than in milk.

4. The Moringa leaves are said to contain two times the protein present in milk.

5. Bananas are a rich source of potassium. But Moringa leaves contain several times more potassium than bananas.

6. Along with potassium, zinc is also found in large quantities in Moringa.

7. If Moringa leaves were to be eaten by one and all, the world will be free of anemia as it contains three times more iron than spinach.

8. With all the junk food eaten these days, many people face problems of high cholesterol. Moringa helps in balancing the cholesterol levels in the body.

9. Essential Amino acids are also found in Moringa.

10. Moringa is also said to balance sugar levels, hence it is helpful in the fight against diabetes.

11. The body’s natural defense mechanism increases with the consumption of Moringa in the daily diet pattern. Since it is an immunity-stimulant, it is prescribed for Aids afflicted patients.

12. Moringa leaves can be consumed to stimulate metabolism.

13. It is also said to have digestive powers.

14. It is a nutrition booster and is known to promote a feeling of well-being in people.

15. If you are looking for non-sugar based energy, then Moringa leaves is the answer. Thus, it will also help in the weight loss process.

16. The cell structure of the body is stimulated by the Moringa leaves.

17. It is especially useful for lactating mothers. The consumption of Moringa has shown dramatic increase in the quantity of breast milk.

18. It is also famous for its anti-bacterial properties.

19. The paste of the Moringa leaves is said to beautify the skin and is hence applied by women regularly.

20. Moringa leaves finely milled raw, can remove the black stains/spots on facial skin.

21. It protects the liver and kidneys.

22. It can also be used as a water purifier.

What are the vitamins and minerals present in Moringa?

VITAMINS:

Vitamin A (Alpha and Beta Carotene), B,B1, B2, B3, B5, B6, B12, C, D, E, K, Folate (Folic Acid), Biotin and much more.

MINERALS:

Calcium, Chloride, Chromium, Copper, Fluorine, Iron, Manganese, Magnesium, Molydenum, Phosphorus, Potassium, Sodium, Selenium, Sulfur, Zinc.

AMINO ACIDS:

Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan, Valine, Alanine, Arginine, Aspartic Acid, Cystine, Glutamine, Glycine, Histidine, Proline, Serine, Tyrosine.

OTHER NUTRIENTS:

Chlorophyll, Carotenoids, Cytokins, Flavonoids, Omega 3,6 9 oils, Plant Sterols, Polyphenols, Lutein, Xanthins, Rutin and many more.

The anti-aging Antioxidants in Moringa

Moringa leafs have over 40 antioxidants making them one of the richest natural sources of antioxidants. Antioxidants help your body fight the effects of free radicals (toxins from drinking alcohol and smoking). Within the group of antioxidants in Moringa you will find: Vitamin A, Vitamin C, vitamin E, Vitamin k, Arginine, Beta-Carotene, Beta-Sitoserol, Caffeoyliquinic Acid, Campesterol, Carotenoids, Chlorophyll, Chromium, Delta-5-Avenasterol, Delta-7-Avenasterol, Glutathione, Histamine, IndolAceitic Acid, Indole Acetic Acid, Isothiocyanates,Kaempherol, Leucine,Lutein, Methionine, Myristic acid, Plamitic Acid, Prolaminic Acid, Prolamine Protein, Proline, Queracetine, Rutin, Selenium, Threonine, Triptofanine, Triptofano, Xanthine, Xantophyll, Zeatin, Zeaxatina, and Zinc.

Zeatin is a super powerful antioxidant that is in high demand because one of its primary purposes us to slow down the aging process. Zeatin specializes in defending cells from the effects that free radicals and daily stress have on our bodies. Zeatin directly slows down the aging process by speeding up the replacement of dead cells and strengthening healthy cell regeneration.

The study made in 2004 by Seneteck PLC confirmed that Zeatin doesn’t affect the genetic component of the cell, promotes cell maintenance (key factor in slowing down aging), and avoids the accumulation of macromolecules in cells. In addition, it is understood that Zeatin heightens the ability of other antioxidants to fight free radicals. Moringa Leafs have several thousand times more Zeatin than any other vegetable source.

Antioxidant Synergy

In nature we find thousands of compounds considered to be antioxidants, however most are isolated and small concentration. Scientists agree that antioxidants work better when they are combined with other antioxidants and anti-inflammatories. This is because the build up of antioxidants creates a synergy that surpasses the effects that taking the antioxidants separately. This makes Moringa one of the most powerfulsources of antioxidants on earth.

Curry Saijan recipe

Ingredients:

6-8 saijans (drumsticks)
2 medium potatoes
1 medium onion, chopped
5 cloves garlic, grated or minced
2 tsps green seasoning
3 tsps curry powder
1/4 tsp saffron powder
1/4 tsp ground geera (cumin)
1/2 tsp ground black pepper
1/4 hot pepper, (habanero or scotch bonnet) sliced
3 tbsps cooking oil
1 tsp salt

Method:

Cut saijan pods into three inches in length, peel and wash.

Peel and cut potatoes and wash.

In a cup, mix curry, saffron and geera with just enough water to form a paste.

Hot oil in a pot. Saute onion, garlic and hot pepper for 2 minutes. Add curry paste and stir constantly until it froths and is golden brown.

Add saijan, potatoes, green seasoning, salt and black pepper and stir well to fry and mix.

Add 3/4 cup water and stir. Cover and let let simmer over medium heat for about 45 minutes or until tender. Stir occasionally and add just enough water to avoid sticking. When tender and the sauce is thick, adjust salt to taste.

Serve with sada roti or rice.

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Penny stars on Wall Street Journal

2013-03-26T17:53:00.003-07:00

Trinidad and Tobago Carnival has a spot in the online edition of the Wall Street Journal. The American international daily newspaper featured photographs taken by Reuter’s News Agency during Parade of the Bands on Carnival Tuesday. The photographs were part of an album which focussed specifically on the affairs of this country.

Two of the country’s most well known faces made the cut: Miss Universe 1977 Janelle Penny Commissiong who paraded with K2K Alliance and Miss Universe 1998 Wendy Fitzwilliam in her Harts Carnival costume. Also featured was American actress Tatyana Ali who was in Trinidad for this year’s Carnival celebration.

Several bands were featured including D Word and Associates as well as Band of the Year winner for the seventh year in a row, Brian Mac Farlane. One half of the sisterly duo behind K2K Alliance, Karen Norman, said the band was very humbled and felt honoured first of all to work with the former Miss Universe. “It is a great acheivement for us to have Janelle wear our costume. She is a beautiful woman to work with,” she said during a telephone interview. She and her sister, Kathy, also felt honoured to be featured in the Wall Street Journal selection of photographs for Trinidad Carnival 2013. “Any international exposure, not only for the band, but for Trinidad and Tobago is a great reward. We could not ask for anything greater,” she said. This is the band’s second year on the road for Carnival and Norman advised persons to expect the unexpected from the band for Carnivals to come.

Managing your money as a family

2011-12-19T20:15:00.000-08:00

Wouldn’t it be great to win the lottery or inherit a fortune and suddenly have enough money to pay off all your debts and enjoy being rich for the rest of your life! If we are realistic, it is not likely to happen.

And even if the dream came true, you would probably find that having a lot of money does not end financial concerns. Even millionaires need to know how to manage money.

Money management skills and good practices are needed no matter how much or how little one has. Financial planning is important. While it’s hard to think about planning for the future when pay day is a week away and your wallet and checkbook are empty, you can learn to manage dollars carefully.

What’s important to you?

Why do you spend your money the way you do? If ten people were given a $100 bill, they would most likely spend it in entirely different ways. Why? Because different people value different things. The deep-rooted beliefs you have about what is desirable and good are known as values. Values grow from personal experiences. You make choices based on your values. Values are not necessarily right or wrong; they express what is important to you.

Families set goals based on their values. A major reason why many couples argue about money involves differing values and conflicting goals between partners.

Don’t clash over cash

When asked how much money is enough, a wealthy individual replied, “Just a little bit more.”

Most families find there is never enough money so, sooner or later, they squabble about how to spend the limited dollars. Meshing different styles of handling money doesn’t just happen because people love each other. It takes effective communication, time, and effort.

If your money discussions escalate to shouting matches or tearful sessions, changes are needed. Realise each of you will have different attitudes and values. To one, money may represent power. To another, it may mean security or status. One may be a spender, another a saver. The concern is not that you always agree about money, but how you disagree and that you come to a suitable compromise.

— What is an argument worth? Save arguments for important issues and major expenditures. Decide amounts each person can spend without reporting to anyone. It might be $5, $10, $25 — whatever fits your budget. These regular allowances provide a sense of spending freedom and eliminate discussions over personal items and incidentals.

— A time and a Place. Talking about money “later” or promising to discuss it “some other time” may never happen. Schedule regular meetings to discuss financial matters. This keeps you and your co-spender informed and can prevent minor concerns from becoming major problems.

The particular time you decide to meet will depend on family schedules. Try to avoid meeting between 5 and 7 pm when people are usually tired and hungry. Meeting just before payday or when bills are due is often a good choice.

For your meeting, choose a place with minimum distractions. Do not let the television, radio, and phone interfere with your communications.

Include all family members when appropriate. Children can learn from this process. Allow everyone a chance to express feelings, wants, and needs without interruption or criticism. Family members are more likely to support a decision if they are included in the decision.

— Listening habits. Effective communication requires good listening. What kind of listener are you? During a disagreement, do you find yourself planning your defence? Does your mind wander? Do you stop listening if a subject is hard to understand?

Listen for key points. Ask questions if you don’t understand something. Be careful not to criticise, argue, or give feedback that keeps someone from expressing feelings.

Solving money problems

If a problem is worth arguing about, it is worth solving. Combine good communication skills with the following steps:

— Acknowledge that there is a problem. Get feelings out in the open.

— Identify the real problem. Money issues are often emotionally charged. Organised, written records give objective information rather than guesses. Be sure the issue is really money.

— Discuss only the identified problem. Keep personalities, past complaints, or other problems out of it.

— Brainstorm alternatives. List all possible actions/solutions no matter how ridiculous. No one should comment on suggestions until the list is complete.

— Discuss each alternative and agree on a possible solution. Write it down. A compromise may be the best solution. Everyone should feel their wishes were considered.

— Make every effort to support the solution. Identify and avoid obstacles. Recognise necessary sacrifices. Perfect solutions are rare.

— Keep communications open while working out the solution. Each person needs to feel understood, appreciated, and loved.

What do you want to do with your money?

To manage money, it is necessary to take a look into the future, see where you want to be, so you can plan how to get there. Families set their financial goals based on their values. One family’s goal list will be different from another family. For example, family goals can include owning their own home, paying off all debts, higher education for the children, taking a family vacation, or setting up an emergency fund.

• Think about your goals. Financial goals are the specific things you want to do with your money within a certain period of time. Goals give you purpose for the way you will spend your money today and tomorrow. Goals give targets for different periods in the future.

— Short-term goals can be done soon. Perhaps in a week, or a few months, but no longer than a year. Examples: Buy new clothes, save for a vacation.

— Intermediate Term Goals can be accomplished in one to five years. Examples: Buy a new car, pay off debts.

— Long-term goals look ahead five to ten years and longer. Examples: Buy a house, put children through college, retire.

To increase your success, follow these principles:

— Set realistic goals. Ones that are set too high may frustrate you and cause you to give up your plans. Maybe it is impossible to save $100 a month right now, try for $25. If a new car is beyond your means, would a used model meet your needs?

— Be specific. State your objectives in detail. If goals are vague, they may never be achieved, and others in your family may have different ideas of what the goals really are. An example is: “If we save $100 a month for the next 12 months, we would have $1,200 for the emergency fund.”

— Be flexible. Plans may require adjustments as your income and life cycle change. Don’t be so rigid that you have to start over with an entirely new plan. For example: An unexpected expense comes up. You can’t save the entire $100 this month. Don’t let that get you off track. Continue to set aside something towards your goal, no matter how little it might be.

More thoughts on goals

You and your family probably have some ideas about the things you want in the future. An advantage of setting goals is that you have something to work towards. People can get so caught up in day-to-day problems they end up accomplishing very little towards intermediate and long term goals. A lack of financial planning can mean problems sometime in the future.

A goal may require resources other than money to achieve. Your resources include: time, talents, and abilities. In order to achieve some goals you may decide you need to earn more money; and in order to do that you may need more training or education which requires time and talents, as well as expense.

Setting your family goals

How many goals will you list? It just depends on your family’s needs, wants, and desires.

Take time to write down your goals so you can see what is really important to you and your family and what you want for your future. One example of an important goal in all households is the emergency fund.

A specific amount should be set aside each month. It is important to identify the obstacles and involve the entire household in the commitment to the goal.

Obstacles to overcome:

other demands for current expenses other goals and priorities current spending habits limited amount of money coming in each month an emergency fund has not been a priority before defining what is an emergency.

In order to further contribute to your emergency fund, you can:

Save all loose change for the emergency fund.

Use coupons and put savings into emergency fund.

Pack lunch at least twice each week and put savings in fund.

Put half of all cash gifts received into fund.

Take time to seriously think about and discuss what you want for the future. On a separate paper list the goals important to you and your family.

Listing goals is usually not hard. The more difficult task is to rank your goals. Identify your highest priority goal and label it “1.” Place a 2 on the second highest and continue until you rank each goal on your list.

What can I do about my aging skin

2011-12-19T18:34:00.000-08:00

Every day, most of us usually look in the mirror at our reflection. Then one day you see something you have never seen before and it looks so ugly — a wrinkle on your forehead. It’s at this point that you realise you are getting older and it’s starting to show. Most people, especially women, are obsessed with aging; they think that it is the worst thing that could happen to the human race. Sadly, we can’t stop it, but we can slow the process down from the inside out.

There are many things that contribute to the aging process — smoking, excessive drinking, poor diet, lack of exercise, insufficient water, stress, excessive worrying, exposure to the free radicals in the atmosphere, sun, insufficient sleep and a poor facial cleansing routine. What can you do about it though? There are, in fact, many things you can do.

Let’s look at your facial cleansing routine first. If you are 35 years and over, you need to use a cleanser, toner and moisturiser that is rich in Alpha hydroxy acids, Vitamin C, green tea, Vitamin E, Hyaluronic acid and collagen. If you are 50 years and over, you need a cleanser, toner and moisturiser that is rich in collagen, elastin, alpha hydroxy acids, allantoin, grape seed, placenta, vitamin C, aloe vera, DNA, vitamin K, hyaluronic acid, algae CoQ-10, DAME, alpha- lipoic acid and peptides. Your cleanser should be crème based so it will keep your skin soft and moist while cleansing.

Persons who have age spots that eventually spread all over their cheeks, will have to use a facial cleansing line that will lighten the age spots. You have to use extreme caution when buying products for treatment because not all of them will work for everybody, so looking at the ingredients in the product is important in this case. The ingredients you should look for are mulberry extract, kojic acid, vitamin C, AHA, licorice and glycolic acid.

Using an eye crème is also extremely important. Most people wait until there are visible signs of wrinkles all around their eyes before they start using one. At this point, however, it is a bit challenging because you will have to do several facial eye treatments to make the lines less visible or, in some cases, Botox or Collagen filler injections would be much more effective, but will only last six months. So the best thing you can do to prevent it, is to use a proper eye crème and serum every day at bed time. The ingredients you should look for are matrixyl, argireline, collagen, elastin, peptides and vitamin C.

Drinking lots of water on a daily basis also helps tremendously with fine lines and wrinkles. If you think about a plant, when a leaf becomes dry it eventually breaks and falls off. It’s is the same with your skin. When your skin becomes extremely dry it breaks and forms a wrinkle, especially in areas of your face that are frequently used, for example your forehead if you frown a lot, around your mouth and around your eyes if you squint and laugh a lot.

Using a daily moisturiser, night crème and serum is extremely important especially if you are over 50. To prevent turkey neck, you have to start using a proper neck crème as soon as you turn 30 and use it day and night. Many persons don’t believe in using a night crème, but using one helps the cells repair themselves at night. In other words, whatever damage was done to your skin during the day, the cell will repair the damage, so giving them something to make their job less stressful will help your skin tremendously.

This is why sufficient sleep is extremely important. The cells need that resting time to work properly. When you don’t get sufficient sleep at night, it will result in a tired, sagged and dull looking skin the next morning looking ten years older. Some of you would be able to relate to this, especially after liming, drinking and smoking the night before. If you want to have beautiful skin and age gracefully, your lifestyle, eating habits and facial cleansing routine has to change and if you want to look younger you may as well start now.

Fashion gets ‘earth friendly’

2011-06-16T20:07:00.000-07:00

By Sharon Wilson

You can always look to Europe and America to find the latest looks and the latest trends in fashion. But one new trend that's sweeping the industry isn’t only coming from America or Europe. Designers from across the world are turning out some great, “earth friendly” clothes with a lot of style.
Long ago, the idea of environment-conscious fashion design conjured up images of hemp sack dresses in drab colours or shoes made from jute. There weren’t many style options and those available were costly. Today, many designers, from tops in their field like Linda Loudermilk to rock starts like Bono of U2 doing their part to create clothes that are hip, stylish and eco‑friendly. There's even a great site which I personally love called Green Loop, where you find it all in one place.
Eco‑fashion usually encompasses clothes made from raw, organic materials such as cotton grown without pesticides, reused cloth, or materials made from recycled items such as plastic bottles. Designers like to experiment with fibres made from bamboo and other exotic plants. Rarely, if at all, do they use chemicals or bleach in their fabrics, and the best part is most clothing is made using labour that has been paid by a fair trade wage.
When I started to research for this article I was sure I'd find a good few places, some I know already, but to my surprise there are a slew of fashionable sites online for the eco‑conscience consumer. This was encouraging considering the fashion world is often perceived as being superficial. Even the TV‑reality show Project Runway recently featured a recycled fashion episode.
The contestants were led to a waste disposal site and had 30 minutes to gather whatever they thought that will make a good dress. Once they returned to their work stations they were given one day to construct a dress from "garbage." I must admit some of the ideas they came up with were fantastic.
If you are interested in searching some sites to see what is out there, here is a list to get you started:
* Stewart & Brown
* Ecoist (these are really cute bags)
* Cool not Cruel
* Anna Cohen
There is also a blog devoted to eco‑friendly fabrics called Organic Clothing and for those who like vintage fashion, that is the ultimate in re‑using and recycling. What's old is new again.. so "Happy Shopping."
Sharon Wilson is the manager/founder of Earth Scents handmade soaps and candles. Please send comments queries to earthscentscaribbean@hotmail.com

Makeup companies need a makeover

2011-04-25T15:47:00.000-07:00

By Sharon Wilson

I grew with the kind of mother who wouldn’t leave the house without her “face on”! When you take the literal meaning of this it sounds really funny but actually what my mother meant is not without her makeup. It didn’t matter if it was simply to walk to the grocery, my mother was in full camouflage. She once told me after a visit to the doctor, he remarked she would never get wrinkles as she aged because her face was so well protected from the sun with her heavy foundation. So my sisters followed in my mother’s footsteps and were never seen without their war paint, as I called it.

This lasted for awhile and then their skin started reacting badly to some of the cosmetics they were using. I had learned early that I had either some of the most sensitive eyes in the world or the chemicals in some of the products were simply too irritating for my skin.

As I picked up compacts of powders, blush, mascara, lipsticks and bottles of foundations from the pharmacy shelves, I began to wonder what is really in these tubes with the indecipherable ingredients lists. I am pretty good at reading food labels, but I found I might need a degree in chemical engineering to translate cosmetic labels, which of course begs the question why am I putting this stuff on my face and lips?

I didn’t realise how much blind faith we put into the cosmetic industry, assuming what they are selling us is safe. I thought I could breathe a small sigh of relief when I remembered that we have the FDA watching our backs. But alas, I came to find out cosmetics don’t fall under FDA jurisdiction, hence the explosion of “cosmeceuticals.” There is the federal Food, Drug, and Cosmetic Act (FD&C), which allows the FDA to classify cosmetics without actually regulating them.

The makeup industry is a multi-billion dollar one, and we are all familiar with the names of the leaders: L’Oreal, Revlon, Elizabeth Arden and Estee Lauder who in turn owns Clinique, Prescriptives, Origins, MAC, Bobbie Brown and Aveda.

Makeup is now on the radar and is coming under some intense scrutiny; with everyone going “green”. Makeup lines are starting to feel the pressure. Sales of plant based makeup are starting to eat away at the profits of the chemical laden ones and believe me those CEOs are starting to take notice.

What was once a fad in the ’70’s has now become a trend. Look at the phenomenal success of Bare Escentuals mineral makeup. Major cosmetic companies are now following their lead. I know so many women who swear by this line. Even my friends who are Estee Lauder loyalists have switched over!

So what’s a consumer sans a chemistry background to do? Look for products with simpler labeling. Do not be scared into running out and grabbing the first bottle you see labeled “Natural” as many so-called natural products have few plant based ingredients that are partnered with synthetic preservatives and dyes...So please make sure and check the box explaining the ingredients and it purpose.

Remember the skin is an organ too, and what we put in our bodies is just as important as what we put in them. A recent report found women who are using makeup on a daily basis are absorbing five pounds of chemicals a year (Telegraphic co.uk) and we are using as many as 20 different beauty products a day without knowing the effects and how they interact with each other.

Now I doubt even knowing all this women are going to put down the lipstick and step away from the bronzer – I openly admit I haven’t, but what I have done is purchased my makeup from companies known for using pure ingredients such as Aubrey Organics and Dr Hauschka.

Like they say beauty is only skin deep.

Sharon Wilson is the manager/founder of Earth Scents handmade soaps and candles. Please send comments queries to earthscents@hotmail.com

Meltproof makeup ideas for hot weather

2010-07-25T19:21:00.001-07:00

“Women don’t sweat, they glisten,” the saying goes. Yeah, right. To keep your makeup from melting into your mojito when out in the sun, get into these 11 easy tricks from the pros.

1. Take Time to Prime.

The key to long-lasting foundation and colour is the most commonly skipped step: primer. Seriously — the stuff works. All you need is a pea-size dot of a lightweight, oil-free formula; apply it to moisturised skin before your concealer and foundation. We like L’Oréal Paris Studio Secrets Professional Primers (they have three oil-free formulas for different skin types).

2. Be Dense.

Blemishes and blotchy skin don’t vanish in the hot weather, but the wrong concealer definitely can. What you want is a densely pigmented (but not liquidy) cream formula. Use your ring finger to dab the concealer on dark circles; apply to red spots with a small brush, and then pat with your finger to blend the cover-up into the skin.

3. Switch to Silicone.

Wear a full face of foundation and you’re asking for trouble. Still, we get it — sometimes you want the coverage. The solution? A lightweight silicone-based formula. The silicone acts as a film between your skin and the humidity, preventing foundation from seeping into your pores or dribbling down your chin.

4. Lighten Up.

Think of foundation this way: The less you put on, the less there is to slide off. A dampened makeup sponge is the ideal tool for applying it so that it goes on light and sheer. Put a few drops on a damp foam-latex sponge, and swipe it from the middle of your face outward in short strokes. Give it a minute or so to set before you apply other makeup.

5. Choose Creamy Shadows.

When sweat and powders mix, the result isn’t pretty. Sheer cream shadows tend to cake less in hot weather (plus, they glisten in the sun). Some eye colours contain silicone that locks the colour in place.

6. Look to Liquid.

Liquid liner may take patience and practice, but once on, a good formula won’t budge or smudge in the heat like a kohl pencil can.

7. Sweatproof Your Lashes.

Waterproof mascara is a no-brainer in the heat. It can withstand the office, the gym, the pool, and the bar without smudging. But some can fade to gray in a few hours.

8. Flush With Greatness.

As with powder shadow, powder blush and perspiration don’t mix. Instead, rub a bright pink or coral cream or gel blush on the apples of your cheeks, and blend.

9. Tint Your Lips.

Lip gloss just looks right come summer: It’s fun. It’s easy.... But it can also get runny and sticky in the sun. A tinted lip balm with a high wax content won’t turn to mush in your bag or on your mouth. We like Aveda Lip Tints SPF 15.

10. Stop Shine.

To reduce shine and set your makeup, take a large fluffy brush and dust a translucent loose powder across your T-zone. Because it’s colourless, there’s less of a chance it will cause problems in the heat, but use a light hand to be sure.

11. Blot It Out.

Instead of re-powdering throughout the day — extra layers can cause cakey product build-up in warm weather — keep plasticky oil-blotting sheets at your desk and in your purse. Dabbed over your face, they soak up excess oil without messing up your makeup. We love Clean and Clear Oil-Absorbing Sheets.

Partying Safety tips For Trinidad and Tobago Carnival Season

2010-04-06T21:26:00.000-07:00

So we love to party or lime, drink and have fun! here is some DO'S and DON'TS for ensuring our LIME does not turn-out SOUR...

DO’S AND DON’TS OF PARTYING OR LIMING:

DO use common sense, and enjoy yourself, it's better to be safe than sorry...

TRANSPORTATION:

Public transportation is handled by private taxis, which run along fixed routes, like buses. These taxis can be recognized by the ‘H’ prefix on the licence plates, (i.e. HAR 1234)

The DON’Ts are self-evident:

DON’T flash large sums of cash.

DON’T wear lots of expensive jewelry.

DON’T walk in dark areas alone. Use the lit walkways.

DON’T be led into any strange situation by any sweet-talking tout.

DON’T eat/drink anything you’re not accustomed to.

DRIVING SAFETY TIPS:

WHEN DRIVING TO PARTIES AND OTHER ACTIVITIES YOU SHOULD:

* Use paid car parks whenever possible.
* Ensure that your vehicles are properly secured and parked safely.
* Not overcrowd vehicles.
* Not drink and drive.
* Lock car doors when vehicles are in motion.
* Notify the police whenever you observe any strange activity around vehicles.
* Obey traffic signs.
* Not leave vehicles unattended with keys in the ignition.
* Not leave vehicle unattended with engine running.
* Not leave valuable items exposed in vehicle.
* Be cautious of persons loitering near traffic lights.
* Have your keys in hand when approaching vehicle.
* Be vigilant at all times when returning home, especially at night and if you are travelling alone.

REMEMBER IT IS AN OFFENCE TO:

* Go through a red light even at nights.
* Travel in open trays of pick up vans and trucks.
* Jaywalk.
* Drive under the influence of alcohol.

WHEN ATTENDING PARTIES AND OTHER ACTIVITIES YOU ARE REMINDED THAT YOU SHOULD:

* Wear minimal jewelry.
* Travel in groups to and from activities.
* Not carry around or display large amounts of money.
* Not accept drinks from strangers or leave drinks unattended.
* Pre-arrange transport arrangements and DESIGNATE an ALCOHOL-FREE driver.

WHEN LEAVING YOUR HOUSEHOLDS YOU SHOULD:

* Secure all ladders and other implements in a locked room.* Not leave lights on during the day.
* Not leave keys in mailboxes or under mats.
* Notify the police if you are going to be away for long periods.
* Have a friend or relative check the household to remove newspapers, milk and other deliveries.
* Ensure that property is illuminated at night.

There’s a nicer way to say no

2009-11-10T21:49:00.000-08:00

Neil Sedaka was wrong! Breaking up is no longer hard to do. With a click of the mouse, we can say no and move on to the next date — and open ourselves up to the possibility of a better relationship. “The Internet, text messaging, email and BlackBerry (allow) you to readily say NO to someone without having to endure face-to-face or voice-to-voice interaction,” says Susan Newman, Ph.D., a social psychologist and the author of The Book of No: 250 Ways to Say It — and Mean It and Stop People-Pleasing Forever. “In a way, this is the easy way out, or an easier way out of a relationship that you don’t want to pursue,” says Newman. “As one young man told me, ‘If she doesn’t return my email in a reasonable amount of time or keeps sending excuses via Twitter or text message, I know to forget her.’”

Many of us view the word no as a negative — a perception that has been ingrained in us from childhood. We hate confrontations, and we don’t want to hurt or offend anyone. The worry is that someone won’t like us or will think of us as uncaring. Newman says it’s better to have closure so both parties can move on. More and more people are breaking up electronically. It’s quick. It’s easy. It avoids direct confrontation and the exchange of feelings and emotions. But it’s not always a good thing. “People are becoming less and less equipped to handle direct contact with one another — via telephone or face to face — beginning a relationship or ending one,” says April Masini, author of Think and Date Like a Man. “For all of their benefits, text messaging and emailing are damaging our ability to relate to one another as human beings.”

Nevertheless, when a relationship is new, it might be best to let people down easy via email. Erika Moore of RomanceLanguage.org agrees: “Writing allows you to thoughtfully consider your words and to be kind and tactful about saying no,” she says. “Also, it avoids embarrassment and humiliation. The recipient doesn’t have to put on a brave face or think of something face-saving to say.”

Moore suggests crafting language that you feel good about, and then saving it for future use, should you need it. She likes some version of the following: “Thanks so much; I’m flattered, but my sense is that we’re not a match. I wish you only the best.”

Further, Moore says, “I don’t recommend going into a whole song and dance about why you aren’t a match, which typically results in a time-consuming and potentially hurtful back-and-forth.” Whenever she has done this for herself, it has worked out. “Either I didn’t hear back from the person — leaving me to intuit that either it wasn’t that big of a deal or he dealt with the disappointment privately — or I got a gracious email back, thanking me for my candor.” “Think through what you text, IM or email,” Newman adds. “Be sure it says what you want. In longer relationships, the Internet is not necessarily the quick fix or the way to go. There’s always room for misinterpretation.”

Dr. Joseph Cilona, a psychologist in New York, offers these rules for a successful breakup:

Don’t delay. If you’re certain there is no spark or attraction, don’t agree to additional dates. Thank the person while you are still on the date and end it there.

Don’t drag it out. Do not initiate communication with someone you don’t want to see or talk with just to say thank you for a date. Better to end correspondence as soon as possible if you’re not interested in pursuing a relationship.

Be reasonable. If you have had a lot of in-person contact with someone, it’s a good rule to end things in person. If you’ve only been on a few dates and most of your contact has been through technology, it’s more acceptable to end things this way, and probably more comfortable for both of you. I like the “one breakup, one follow-up” rule for correspondence via technology. If the person continues to try to communicate after that, and you’ve made it clear that you don’t have interest, it’s more appropriate to just stop responding.

Be honest. Avoid saying things you don’t mean (like “I enjoyed meeting you” or “I had a nice time” or “You seem like a great person”) if you don’t really feel that way. Many people can sense insincerity. Remain honest and keep it simple.

Be realistic. No one likes being rejected. Don’t expect a positive reaction or be surprised by a negative or unseemly one. You really don’t know the person, and you may not want to know him or her. Sometimes our instincts and intuition are in tune yet not quite in our awareness. If someone reacts inappropriately, do not engage that person. End communication immediately and don’t respond to additional attempts to communicate with you.

Take cues. Many people who strive to treat others as they would like to be treated end up making avoidable blunders. Don’t assume the person is like you and would want to be treated the way you would. Instead, pay attention and take your cues from what you have observed.

Listen and respond to whatever reaction you get. Focus on what you think the other person is feeling. Don’t overly engage with the person; keep statements simple and resist the urge to console or apologize.

5 types of Guys to Avoid at All Costs

2009-11-01T20:42:00.000-08:00

When it comes to dating, we all know how hard it is to know who the bad seeds are (especially if your type is the bad seed), and especially if when we meet them it's in a haze of bar smoke. It's easy to think everyone is nice and worth your time, or think that everyone sucks and you're better off becoming a nun and devoting your life to Jesus. No need to purchase a rosary yet, sister, because here's a list of the easy-to-pick-out dudes who you should avoid like a pair of camouflage Crocs.

1. The Guy Who Lives With His Mother

This one is easy to justify in your head - "Well...he needs to take care of his family," or "It's super temporary and it's only because he's trying to save money." No. The second he says you can't chill at his place because it's his mom's night to watch Desperate Housewives, say "peace." Avoid if you can. There's nothing like always having the guy in your apartment, or having to endure the walk of shame past his parents in their bathrobes. It also implies a few insecurities about growing up and being self-sufficient, something that is imperative to a relationship. Moving along...

2. The Guy Who Wears a Bluetooth...All The Time

Even if he works for Verizon, there's no excuse why he can't talk on the phone like a normal human being. Plus...if he's constantly plugged into something (something that makes him look like Madonna circa 1985, or a McDonald's drive-thru worker), that means he will never completely be paying attention you...you're just filler until his next important call comes through. That is...if he ever actually gets important calls, and it's not just a cover. A Bluetooth is like the man version of the scrunchie.

3. The Guy Who Knows His Marc Jacobs Better Than You

There is nothing wrong with a well-dressed man, in fact, we appreciate them in all forms. However...be careful when you meet a man who mentions how current your Miu Miu heels are, or that your bag would be better paired with some Chloe boots he saw last week. Mr. I Know My Prada could either be gay, or higher maintenance than you. It's one thing if he's Jay-Z and will take you shopping, another if he's going to be judging the Snuggie you keep in your apartment. If you suspect he may like boys...send him over to Bluetooth guy.

4. The Club Promoter

It might be nice to be able to jump the line at Marquee or have free bottle service at 1Oak (we've all done it), but never date a club promoter. It's nice to have one in your back pocket to impress your high school friends when they come to town, but they're notoriously slutty and are more trouble than you're ready for. Not only will they ditch you the minute Lily Donaldson wants to talk to them, but if things go south you can never go back to...kind of any club again.

5. The Two Polo Shirt Guy

Not so much a city thing, but this is definitely a shout-out to college campuses nation-wide. If you can spot their spray tan from across a frat house, you can bet they're sporting two popped-collar polos as well. Maybe you're going through a jock phase, which is fine. Just stick to the shy floppy-haired soccer players rather than the guy who's playing beer pong with Muscle Milk. I shouldn't have to explain why...you're just better than that.

Breast cancer and menopause

2009-11-01T20:23:00.000-08:00

Breast cancer and menopause:
The questions most women ask

MOST women seem to have the same concerns about breast health as they approach menopause. They want to know:
- whether there are increased risks of breast cancer in menopause;
- more about breast pain, breast cysts, breast lumps and swelling;
- whether breast exams and mammograms are necessary anymore;

It’s completely understandable that these questions arise at menopause — a time when many women begin to see the world differently. The way we perceive our breasts is part of this transition. While all changes in our bodies can be cause to pay attention, let’s begin by addressing the most frequently asked questions about breast changes during menopause.

1) Am I more susceptible to breast cancer now that I’m in menopause?

While the chance of getting breast cancer does appear to increase with age when everyone is pooled together, promising research indicates that this history may be about to change: researchers are now discovering that the past increases may actually have been due mostly to exogenous oestrogen exposure in pills — and, since that is now decreasing, breast cancer rates may actually be going down for post-menopausal women.

However, it’s unlikely that the direct cause for every woman with breast cancer is purely oestrogen-related. It seems that way because women get breast cancer far more often than men, causing some to worry about the levels of the hormone in our bodies. But when the body’s hormonal balance is off, it’s essential to approach every woman’s experience holistically. Usually there is no single hormone or aspect of the body to blame: we must consider our changing eostrogen, progesterone, and testosterone levels, alongside many other factors, to paint a complete picture of healthy hormonal balance.

While some risk factors are beyond our control, we can all create better breast health in menopause by getting to know our breasts (and our bodies) as well as we can. Finding a breast lump doesn’t automatically signify cancer — far from it. And being on familiar terms with your breasts to detect anything unusual early on is one of the many ways you can positively influence your breast health. Postmenopausal breast cancers are usually much less aggressive than those of younger women, and often highly treatable. Older women usually have more options — and less invasive options at that. Recent reports also have suggested that some breast cancers may disappear on their own, raising the possibility that we may be over diagnosing and over treating some women.

2) Why are my breasts painful or extra sensitive?

Most breast pain or sensitivity is completely normal and shouldn’t persist for more than a day or two — a week at most — but it can be a very real concern for women who experience it regularly. Although breast pain is highly unlikely to be a sign of cancer, if you have any concerns, visit with your healthcare practitioner to rule this out. At this point, we don’t know enough about why breast pain happens but regular cyclical mastalgia is likely due to the changing hormones we experience with our monthly cycles. Similar to nipple tenderness in pregnancy, increasing breast tenderness may be an early sign of perimenopause.

Breast pain can reach new heights during the perimenopause years but usually diminishes significantly once one’s periods cease. During menopause, breast pain can appear for the first time, or it can happen less, or stop altogether. Some women correlate lots of fatty foods or coffee with how much breast pain or sensitivity they feel, and what we eat truly does influence our hormonal balance. The sheer weight of the breast can cause some women increased pain.

If you’re experiencing breast pain unrelated to menstrual cycles, have it checked out. A new lump that appears suddenly and is painful is most likely a fluid-filled cyst, which is common during perimenopause and can be addressed with an ultrasound or aspiration. General swelling in the breasts after menopause can indicate a fluid problem, thyroid issue, or other metabolic concern and, again, should be looked into by your healthcare provider.

3) Are breast exams and mammograms necessary after menopause?

Studies show that women who perform regular breast self-exams find the vast majority of breast masses. Examine your breasts once a month, and if it helps you to stay in the habit, you can do it on the same day each month. Or do it a few days or a week after each period, when breasts are less sensitive and tender. It’s wise to continue periodic exams and mammograms after menopause.

1. Breast health factors we cannot always influence:

*Gender.
*Age.
*Genetic history.
*Personal health history.
*Race.
*Inadvertent exposure to environmental oestrogens.
*Past pregnancies and breastfeeding history.
*Past use of BCP’s or HRT, and DES exposure.

2. Breast health factors we can influence:

*Performing regular self-exams.
*Finding our healthy body mass.
*Raising vitamin D and calcium intake — while studies of the nutritional benefits of vitamin D and calcium are not crystal clear, research links higher intakes with lower risk of developing breast cancer.
*Eating soy and leafy greens from the Brassica family — a good nutritional start for many women.
*Getting plenty of sleep in a dark room.
*Getting regular exercise and body movement.
*Lessening or (even better) eliminating alcohol and tobacco use.
*Managing oestrogen exposure, current oral contraceptive or HRT use.
*Healing negative emotional patterns that create stress and anxiety.

Maybe it’s time to cut him loose

2009-10-21T08:28:00.000-07:00

Looking back, Tomi Tuel is appalled at how she behaved with the guy she calls Yacht Man. “I was 33 and coming out of a divorce with two small children,” says Tuel, who is the author of 101 Things I Learned After My Divorce. “This guy was wealthy and good‑looking, and he was interested in me — at first. But soon, it seemed like I was calling him a lot more than he was calling me.

I would leave silly notes on his door telling him to meet me at the clock tower at 8 — stuff like that — and he’d never show. I’d go to places where I knew he hung out, hoping to run into him. I figured that if he really wasn’t into me, he would be up front and honest about it.”

Yeah, like that would ever happen. We all have a hard time telling someone we’re not interested in him or her. Guys, especially, tend to avoid the direct approach, which means that, unfortunately, you have to be on red‑flag alert.

Of course, the real issue is not that you don’t see the signs — it’s that you don’t want to see the signs and consequently make all kinds of excuses for the guy’s behaviour. For example, if he hasn’t called in days, you try to convince yourself there’s a good reason: “Well, maybe he lost my number. Or his phone is broken. Or he lost his cell phone and that’s where my number is. Or maybe he’s really busy at work, or he’s been in an accident, or he has laryngitis.

Barbara Davilman knows all about this kind of self‑foolery. Davilman, who is coeditor of What Was I Thinking? 58 Bad Boyfriend Stories, became an expert at rationalizing her ex’s bad behaviour. “When I was 27, I stayed with a guy for five years even though he would see me only twice a week — specifically, on Wednesday and Sunday nights,” she says. “Plus, he didn’t have his own phone, so I had to wait for him to call me when he could.”

According to Tina Tessina, Ph.D., author of The Unofficial Guide to Dating Again, women often have a very hard time ending relationships, even if deep down they know they’re unhealthy. “They fear change, they fear being single or they think they won’t find anyone better,” says Tessina. “So, instead, a woman will remind herself of a guy’s good qualities and block out the bad.”

Or, you think that it’s just a matter of winning the guy over – and that once that’s done, he’ll be more attentive. This is what Lisa Mann, 45, was banking on with a man she dated when she was 38. “There were warning signs from the beginning, but I figured the transformative power of love – my love – was great,” she says. “We had a lot of sex, which I assumed would tone down into a mellow sort of lovemaking as our bond grew – but in fact, he started wanting to see me less and less, and when we did see each other, it was mostly for sex.”

And that partially answers the question of why a guy who’s not that into you would stick around at all. “It’s a no‑commitment way for a guy to get laid,” Tessina says. It’s hard to face the truth and get back out there, but if you stop settling for wishy‑washy men and hold your ground, you will find the right relationship eventually. (Davilman and Tuel are both married now; Mann is currently single but enlightened.)

Since it bears repeating, let’s review a few of the traits that will tell you unequivocally that a guy is into you: His actions match his words. He doesn’t just say he loves you or wants to be with you because he thinks that’s what you want to hear; it’s obvious by the way he behaves.

He introduces you to his friends and family within a reasonable amount of time. This indicates that he’s increasingly serious about making you part of his life. His behaviour is consistent. He isn’t into you one week and then distant the next. His affection for you is something you can rely on.

He tries to please you. Because he’s genuinely interested in you as well as your thoughts and feelings, he acts on that. He knows you love the color yellow, for example, so he shows up with a bouquet of yellow flowers.

You don’t feel like you’re doing all the work, and you never find yourself making excuses for him. As psychologist Geraldine Merola Barton puts it, “The truth is, we always find time for the things we value. If he’s into you, he’ll call, no matter what.”

Tips for female travellers

2009-10-16T23:30:00.000-07:00

By Sarah Schlichter

Travel sites can offer great trips for women, but stay safe with these tips...
Would your husband rather sit at home watching football than go globetrotting with you? Are you single or divorced and looking to travel with a group of adventurous, like‑minded women? Or are you looking for a girls‑only getaway with your daughter or best gal pal?

Women travel together for these and many other reasons — which is why a growing number of tour operators and travel clubs have formed to cater to intrepid female travelers. These companies have fun, audacious names like Gutsy Women Travel and Wild Women Travel, and they offer a plethora of women‑centric trips from hiking excursions in the Rockies to gourmet tours of Tuscany.

Whether you want to take an organized tour or would rather plan your own independent gals' getaway, there's a wealth of resources out there for women travelers. Below are our best safety tips for women traveling on their own, as well as a list of the top female‑centric travel sites and vacation providers.

General tips

Most tips for women travelers, and indeed all travelers, come down to one thing: common sense. It's the kind of stuff your parents told you growing up — don't walk in strange neighborhoods after dark, lock your doors, don't leave your valuables lying around, be alert.

An intrinsic part of traveling is paying attention and adapting to the cultural milieu in which you travel, which means an awareness of gender roles and expectations. Learn everything you can about the values and customs of a country, and be aware of how you should tailor your behavior to fit into that culture.

Don't do anything you can't imagine a local woman doing (or yourself doing at home) — like following strangers to out‑of‑the‑way places or accepting lodging or rides from men you don't know. It's also not a good idea to wear flashy jewelry or show a lot of money in public places.

But more than that, be aware of local attitudes toward women in the country in which you are traveling. Do women tend to wear concealing clothes in that country? If so, don't draw attention to yourself with short shorts, plunging necklines or tight tank tops. Many women travel experts recommend wearing long, loose‑fitting clothes when traveling internationally, which also offers the added benefit of concealing money belts.

In some cultures, a woman traveling alone is considered to be available. If you want to ward off unwanted advances from foreign men, try wearing a (fake) wedding ring. Avoid eye contact with unknown men, as this may be construed as an invitation.

Know the equivalent of "911" in whatever country you're visiting, and make sure you have a functioning cell phone with you at all times.

Leave a copy of your itinerary with a friend or family member back home and be sure to check in regularly by phone or e‑mail. It's also a good idea to register your presence with your home country's embassy when you're traveling internationally. (For more information, see Travel Warnings and Advisories.) Finally, when you leave your hotel, let the front desk know when you should be expected back.

Walk confidently, as though you know exactly where you're going (even if you don't!). Don't stop in the middle of the sidewalk to look at a map or rifle through your purse; distracted travelers are easy prey for thieves.

Conceal some cash in your shoe, sock or bra — enough to pay for a cab ride if you find yourself in a dangerous spot.

If you are attacked, use caution when reporting the crime. In certain countries, police may not be very sympathetic to female victims. Your hotel or embassy can advise you of the best course of action.

Trust your instincts. If you feel uneasy or uncomfortable in a certain situation, move on.

Hotel security tips

Choose the right accommodations. Hotels that require room access through a lobby area are infinitely more secure than motels with access from the outside. We also recommend choosing a B&B or inn rather than a large hotel with a cavernous lobby and hundreds of rooms.

Loitering strangers are much more conspicuous in smaller lobbies, and many women feel safer and less anonymous at a property where the front desk staff recognizes their face and is aware of who's coming and going.

Before booking a hotel, research the neighborhood. How safe is it? Are there nearby businesses that will be open and busy after dark? It's worth paying a little extra for a hotel in a more secure neighborhood.

Avoid first‑floor rooms — break‑ins are less likely on the upper levels of a hotel. Ask for a room near the elevators.

When checking in, ask the desk clerk to write your room number on a piece of paper rather than announce it. If he or she announces it in a crowded lobby, ask for a different room.

When you enter an elevator, position yourself next to the button panel and make a mental note of where the "alarm" or "bell" button is so that you can push it if needed.

If your hotel room comes with a sliding glass door and balcony, always check to be sure the door is locked. Your balcony may be connected to the one next door, granting easy access to your room. You'll want to make sure your windows are locked as well. Check each time you re‑enter the room — housekeeping may have unlocked them for one reason or another. Familiarize yourself with the way the locks on the doors and windows work so you can release them quickly in case of an emergency. If any of your locks don't work, ask for a new room.

Don't open your door for anyone, including "housekeeping" or "room service," without verifying the identity of the person at your door. If you haven't called for room service, call the hotel's restaurant. Do not open the door.

Sleep with comfortable shoes and your room key on your nightstand. A small flashlight is a good item to have nearby as well.

Don't give your room number to strangers, no matter how friendly. It's also wise to let men think that you're traveling with a companion who is sharing the room with you.

Unattended hotel fitness centers or pools are best avoided, especially if there aren't many other guests there.

If you take a cab back to your hotel after a late‑night dinner or meeting, don't be afraid to ask the driver to wait until you are inside the hotel before he pulls away. Add an extra $1 to $2 to the tip and he'll do so with a smile.

If you are trying to park in the hotel lot late at night and someone is lurking around the lot, park in front of the door in the check‑in area and go to the front desk. Ask the clerk to have someone from hotel security meet you in the lot and escort you into the hotel.

Women who feel foolish about asking for extra security are women who endanger themselves. Use your gut instinct. If you feel uncomfortable, scared or threatened, there's probably something wrong. Hotel security is there for a reason. Don't be afraid to ask for help.

Driving tips

Remember to keep your car doors locked at all times. If you have a breakdown, use your cell phone to call the police and then wait in your car with the doors locked. If you are approached by someone other than the police, stay in the car and crack your window open.

Park in well‑lit areas. Do not keep anything in your car that will be an invitation for theft. Lock belongings in your trunk and take valuables into your hotel room with you. Avoid renting a hatchback car — everything in your trunk will be visible to would‑be thieves.

Ask for an up‑to‑date map when you arrive in a city or rent a car. If you need to ask for directions, ask families or women with children. Say: "Where is X? I'm meeting my husband there."

Tour operators

There are tour operators and travel clubs that cater primarily, and often exclusively, to women travellers.

AdventureWomen: Active trips for women in the U.S. and around the world

Call of the Wild: Hiking, backpacking and other adventure trips for women in the U.S. and select international destinations

Gutsy Women Travel: Women‑only tours catering to a variety of interests including history/culture, homes/gardens and gourmet dining/wines

Olivia: Cruises, ecotours, resort stays and luxury vacations for lesbian travellers

Sights and Soul Travels: Small‑group, women‑only tours of Europe, North America and South America

SWT Tours: Special‑interest trips including a selection of European and American tours for women age 50 and up

Wild Women Travel: Cruises, tours and custom vacation packages for women

Women's Travel Club: Women‑only trips around the world; annual club membership is required

Women Traveling Together: Worldwide tours for women; paid members get tour discounts and a quarterly newsletter.

Travellers go back to basics

2009-10-16T22:58:00.000-07:00

By Helga Trim

The recession, it seems, does not spell death to travel. Although, world without end hotels designed to indulge every tourist fantasy have been put on ice for now. Instead, holidaymakers are going back to basics for authentic travel experiences. Hotels have seen a drop in bookings; holiday home rentals are on the rise.

A recent survey of over 900 responsibletravel.com tour operators and accommodations revealed that more holidaymakers are choosing to travel responsibility since the recession began. More than half (53 percent) of those surveyed reported an increase in business since the recession started. Ninety‑four percent of respondents believe the trend in responsible tourism is here to stay because people are searching for authentic, local travel experiences. They think this popularity will continue to grow even after the global recession ends.

Justin Francis, managing director of responsibletravel.com said, "I am staggered but delighted by the positive growth our suppliers are seeing at this difficult economic time. For some time we have seen the beginnings of a changing mindset amongst consumers and the recession has sped this up where travel is concerned.”

The recession has become a reality check for many people. No longer able to access large sums of disposable income or even want to while global economies take a nosedive with no certainty as to when they will resurface, holidaymakers are choosing holidays that save money and reduce their carbon footprint.

In fact today’s holidaymakers remind me of the days when families and friends would rent a house in Mayaro or Barbados for the holidays. The children enjoyed helping the fishermen pull seine on the beach even though the fishermen were just indulging them. But as a child, all that mattered was pulling seine with fishermen, which was a 180 from life in suburbia. Not many people used to venture further afield unless they had family abroad. Hotel stays weren’t common back then.

The islands weren’t peppered with restaurants so home cooking was the order of the day in the holiday rental on the beach. There was the occasional dinner at a fancy hotel restaurant with linen napkins that never catered for children. Kids’ meals had not been invented yet. But life was simple and children were happy just to be away with friends.

My old classmates and I still occasionally reminisce about those days. And now they’re back with some upgrades like kids’ meals and all modern amenities. The recession has demonstrated that people still need and want to take holidays but they must get value for money. Francis says, “Responsible tourism offers great value local and authentic travel experiences – in fact it is often a cheaper holiday option."

Forty‑one percent of the survey’s respondents predicted they would turn to “staycations” closer to home rather than head to Europe this year. However, Dubai received an overwhelming thumbs down from 80 percent of respondents who believe the country will lose out in the recession. Forty percent cited Dubai’s "lack of authentic, distinctive travel experiences" as the main reason for its demise, while 38 percent saw it as an "environmental disaster".

There is a definite shift in holiday travel and responsibletravel.com is not the only company to realise this. Explore, a UK based adventure tour operator, recently launched a range of “Back to Basics” tours which focus on value and authenticity. Two words that seem to count the most now that holidaymakers have to account for every dollar spent.

Explore describes the tours as “no frills adventure for the real traveller” and states on its website, “we travel and mix with local people every day seeking out the most authentic local places to get right under the skin of each destination.”

Maybe the recession is a blessing in disguise and when it is all over we will place more value on people and on the environment. The lesson to be learned could be that we are all responsible for each other and the planet on which we live or it could be back to basics is fun and more affordable. Happy travels.

Easy and Creative Ways to Invest for the Future

2009-10-15T22:12:00.000-07:00

Many people think that buying stocks or having investments requires a lot of money. In reality, investing for the future can be done if on the budget of someone who is living paycheck to paycheck. The key is knowing where and how to accomplish the task

For most people, even saving a little money out of each paycheck is very difficult. Between the bills that have to be paid each month, and the special little surprises which arise, most people just aren’t able to save any money.

In addition, for those who are living paycheck to paycheck, it seems that only those individuals that already have money are the only people that can really afford the methods that are necessary to save. It is hard to invest in stocks when you need a minimum of $2,500 to even open a trading account. Even worse, let’s forget trying to open a long‑term annuity when you need $10,000 just to talk to a broker.

The reality, however, is that a lot of people save for the future without having a lot of initial capital to invest. The trick to building a savings for the future is twofold: having a plan that you can afford to stick with, and knowing the ways that you can save with only a few dollars.

By following the techniques outlined in this article, you can have a savings for the future. Just remember: savings is not built overnight. You will not get rich overnight, either.

Easy and Creative Ways to Invest for the Future

Savings Bonds
When most people think of savings bonds, they may think of something that was received for winning the school spelling bee, or a gift given by a grandmother to start that proverbial college fund.

In reality, savings bonds can actually be great ways to invest. Especially if you are a person who has trouble putting money away without finding reasons to spend it, savings bonds may be just the answer.

Savings bonds can be purchased in amounts as small as $25. And instead of having to go the bank to buy savings bonds, they can now be purchased online. When you purchase the bond, it accrues interest twice a year. The beauty comes in the fact that a savings bond cannot be cashed in for its accrued value until after 12 months from the original purchase date. This means that the money invested cannot be touched for at least a year.

Now, in reality, the interest that savings bonds accrue is not that high. However, when you consider that you can invest $50 a month, or $600 a year, draw interest on it, do this for the next several years, and not be able to easily touch it, you will find yourself with a pretty good amount of money later on.

A Savings Plan
Now, you can have all the knowledge in the world about investing, but if you don’t have a plan for actually saving money, then no amount of information is going to help.

The first step to actually making savings a normal part of your life is to treat it as a monthly expense. Just as you do with your car payment, mortgage, or even cable bill, plan your savings as a bill. And just as you should with an expense, make it an expense that you can afford.

Secondly, make your savings plan something you are proud of. While so many people might see this as common sense, it is not! Most people buy a car because they are proud of its appearance, or a home because of its location. Well, putting money aside in stocks, savings bonds, or even just a savings account should be viewed as creating assets—assets for the future.

The Investor's Secret Weapon

2009-10-14T23:39:00.000-07:00

You may have sourced hundreds of articles, lessons, resources, and tutorials and learned about financial statement analysis, discounted cash flows, accounting conventions, basic tax strategies, real estate, mutual funds, stocks, bonds, and more. All this knowledge is pointless, however, without the one key trait that has the power to save you from immense financial and psychological pain. That silver bullet is summed up in a single word: rationality.

What is rationality?

For the purpose of this article, we’ll define it as “the ability to make intelligent decisions based upon objective observation of your own psychology, the facts surrounding a particular investment, and the specifics of your financial situation”. It can mean the difference between retiring to your vacation home in Palm Beach and spending your days working multiple low‑paying jobs into your golden years. Perhaps more importantly, it can mean the difference between a peaceful night’s sleep and agonizing hours of tossing and turning as a result of worrying about your pocketbook.

Rationality Key 1: Know Thyself (Understand Your Own Psychology)

In each and every life decision there are ordinarily two distinctive choices: the one that makes the most sense in terms of financial or physical well‑being, and the one that lets you sleep at night.

Imagine, for example, that you have $500K in a diversified portfolio. Your banker approaches you and offers to loan you $300K in a long‑term, fixed rate personal loan with semi‑annual payments that you estimate can easily be made based upon your expected rate of return. This additional leverage will magnify your return on equity, causing you to generate far more profit for each dollar of your own you have invested. Should you take the deal?

From a practical standpoint, it makes sense to accept the terms of the agreement and borrow the funds. Your investments are conservative, you are not moved by market fluctuations, and you don’t have any need for the capital already in your account. Over the next twenty years, the incremental return that is generated by the borrowed money will result in many times the wealth you would otherwise have owned.
On the other hand, your personality may simply lean toward a desire to be debt‑free.

Regardless of the additional profit you could earn by utilizing the bank’s resources, you are already financially independent and have no desire to introduce any repayment risk whatsoever. You are going to sleep easier knowing that everything you possess is legally yours with no claims against it. If the Stock Exchange closes for years due some horrific accident or natural disaster, you won’t be affected because there is no need to make payments or sell assets.

Which course of action would rationality seem to dictate? If an objective observation of your own personality reveals that you are likely to fret about owing money – regardless of it is makes good financial sense to do so – it is probably unintelligent for you to take the cash. In other words, as odd as it seems, one of the most rational things you can do is accept your irrationalities that are unlikely to change and compensate for them accordingly.

Rationality Key 2: Remember that Money is a Means, not an End unto Itself

Money exists solely to serve a purpose. All of the effort you put into selecting stocks and bonds is simply so you can have a better life for yourself and your family. There are other factors at work that supercede the time value of money. There is nothing wrong with a 25‑year‑old spending $400 on a dress as long as she is fully aware that the decision not to invest cost her approximately $37,220 by the time she retires. Is a single item of luxury apparel worth such a hefty price tag? Only she can decide – but rationality dictates that the decision must be done with eyes wide open and even then, only if the decision won’t be second‑guessed and regretted.

Rationality Key 3: Be Realistic

The ability to confront cold, hard reality is perhaps one of the most valuable traits an investor can possess. Figure out what you want, what you need to do to get there, and then develop a system that will take you to your goal. A case in point: A very close friend of mine is in her mid‑sixties. She has consistently made poor financial decisions yet lamented that she is unable to own a home, even now. What’s worse, she resents those who are financially well off, despite the fact that many of those people worked their entire lives to save, invest, and build a nest egg.

As far as we know, there are no known cases of manna raining down from heaven in recent centuries. Isaac Newton’s observation of cause and effect is just as real in the world of investing as it is in physics. If you don’t do what is necessary to achieve your goals, you will never have the things you desire. It is that simple. The good news is, you can change course regardless of age or circumstance.

Rationality Key 4: Don’t Be Moved By Emotion

As you were reminded in Stick to the Basics: Simple Reminders for Profitable Investing, movements in the quoted price of your investments are meaningless except in that they allow you to add to your holdings at attractive, lower valuations and sell your holdings at rich, higher valuations. As Graham said in The Intelligent Investor, to allow yourself to become perplexed by these movements is to become emotionally tormented by mistakes in other peoples’ judgment!

Once you and a financial advisor have put together a structured portfolio that reflects your time frame, resources, and investment goals, why should it matter if your holdings decline twenty‑five percent in a year? As long as your approach is sound and you avoid overpaying for securities, these occurrences can be valuable opportunities to add to your existing assets on the cheap.

Rationality Key 5: Bolster Your Knowledge with Authoritative Sources

It’s much easier to remain impartial and unemotional when you are convinced you are correct and the market is wrong. Such self confidence can only be acquired by studying the basics of finance; check out Top 10 Investing Books for some recommended reads.

Conclusion

Financial decisions should be impartial, cold, and rational. Whether you are deciding between paying off debt and investing, or analysing an income statement, optimism and “irrational exuberance” should not be allowed to affect your decision making abilities. Think critically, logically, and do what makes the most sense for your bottom line within the confines of your personal psychology.

Why it's good to be dumped

2009-10-13T14:34:00.000-07:00

When most people hear the dreaded words, 'it's not you, it's me', or, 'we need to talk', their stomach drops through the floor and dark thoughts about their inevitable future as an eccentric old woman with hundreds of cats instantly flash through their mind. But, although nobody's saying that it's much fun to be dumped – and yes, we're all allowed a period of watching Bridget Jones on repeat while eating our own body weight in ice cream – there's no law that says your whole life has to fall apart at the seams, according to Alexandra Heminsley, author of Ex And The City:

You're Nobody 'Til Somebody Dumps You. In fact, Heminsley admits that she's been dumped in a restaurant, in a stairwell and in a graveyard, to name but a few choice locations, but still maintains that being given the push shouldn't be a source of shame but a badge of honour – because unless you're ready to risk it all, you'll never find love. "A break‑up is rarely one person's fault more than the other," she says. "And even if it was, can you seriously name a dumpee who has emerged anything other than happier than she was beforehand? Of course not. The unique nature of any dumpee's agony means that you will almost always resurface wiser and have more fun."

Battle tactics for the first 24 hours: "It's war – not you versus him, but you versus your hurt," advises Heminsley. "So, approach that first day like war, and you may find yourself stronger than you ever imagined you could be."

Camouflage: "Maybe you can't be bothered to put on a full face of make‑up, but you absolutely cannot give in completely," Heminsley says.

A safe place: In the battle for survival it is of paramount importance to get home and create a safe area for retreat – so turn your bedroom into a sanctuary. "Wash your sheets. This is essential, because human smell is extremely evocative – if he's been in your bed recently, you'll be able to tell," Heminsley warns.

Lines of communication: Very simply, DO. NOT. CALL. HIM. "The harsh truth is that in most cases, you're not going to get back together, and this is a good thing, so you need to just summon all of your energy and confidence and hug it towards you instead of him, because you need it and you deserve it," Heminsley says. In fact, delete his numbers and email address to avoid post‑dumping phone calls, texts or emails.

Hormones and rebounds: It's all very well telling yourself that having "modern and liberated non‑committal sex" will make you feel loads better after being dumped but, as Heminsley rightly points out, there's a slight glitch in the design of female hormones, which makes it almost inevitable that we become kind of clingy in the end. And being needy is obviously the kiss of death for any rebound flings or post‑dumped break‑up sex.

“Oxytoxin is the Wizard of Oz of our bodies – it is responsible for dispensing the good stuff, the emotions and reactions that most of us enjoy experiencing most," explains Heminsley. "But like the good wizard himself, it also has elements that are a little bit unreliable." Indeed, when both men and women have sex, a certain type of oxytoxin is released along with dopamine and endorphins, which makes sex with "that particular person" rewarding. But here's the, erm, rub. "It's absolutely, and quite literally, maddening, because in your body, oestrogen, the female hormone, prolongs and intensifies the effects of oxytoxin and the way it bonds with other hormones. "Meanwhile, only inches away, testosterone, the male hormone, decreases these effects significantly in your man, meaning that a woman will tend to feel more bonded to a man after sex than a man will to her." Of course, this is not to say that men don't or can't feel bonded to women, but it definitely doesn't become such an addictive urge at such a precarious time for them. Girls, you have been warned!

Dumping with decency:

It's very likely that there will be times when you find yourself on the other end of the messy business of dumping, so Heminsley recommends the following tips to ensure that you treat your soon‑to‑be ex as you'd like to be treated yourself.

DON'T AVOID IT FOR TOO LONG
"Give it a couple of weeks to be sure of your decision, but anything over a month is too long and you enter the risky territory of Potentially Blurting It Out At Any Minute."

DON'T LIE OR PATRONISE THEM
"What you say as your excuse will be spun in your dumpee's mind over many days and nights to come ‑ there can be no defending planting the seed of anxiety that needn't be there at all," Heminsley warns. For example, don't say he's too clingy if you've simply got your eye on someone else. Likewise, don't try to be too nice ‑ dumping someone is never a pleasant business so don't expect a pat on the back and a lollipop for good behaviour.

DO IT IN PERSON
Texts, emails, letters, cakes with messages iced on to them, personalised blimps and Post‑its are not allowed!

DON'T SAY IT WAS DOWN TO BAD SEX
"Just because his skills no longer get you frisky it doesn't mean they won't work for his next lady, so don't let him think his way is the wrong way ‑ unless of course he indulged in anything illegal, unhygienic or accompanied by the sounds of Kenny G ‑ in which case, consider it your civic duty," Heminsley laughs.

THE LAST WORD
"It turns out that you do need to know what pain feels like in order to feel happy at other times," says Heminsley. "After all, if you don't feel any anguish at the inexplicable refusal of a hot guy to give you that fifth date, then how are you expected to feel the inexplicable delirium next time, when you realise that someone fabulous has fallen in love with you?

"You can't stop yourself from getting dumped ‑ all you can do is stop yourself from living your life in the shadow of the fear of getting dumped."

10 facts about tobacco

2009-10-13T13:13:00.000-07:00

WORLD HEALTH ORGANISATION (WHO)

Smoking remains a major contributory factor to the gap in mortality and healthy life expectancy between the most and least advantaged. According to the Tobacco control database, years lost from death by smoking range from 12 - 20 years, and up to 21% of deaths are attributed to smoking. In the WHO European Region smoking prevalence is estimated at around 28.6% with a large gender difference - males account for 40% and females 18.2%. Among young people aged 15 years, the prevalence of weekly smoking is on average 24%.

Currently, 5.4 million people die each year from the global tobacco epidemic. The death toll is rising relentlessly and in two decades will reach over 8 million a year, with more than 80% of those deaths occurring in the developing world. Unless serious action is taken, it is estimated that up to a billion people could die from tobacco use during the 21st century.

10 facts about tobacco and second-hand smoke

Tobacco is the leading preventable cause of death in the world. It causes 1 in 10 deaths among adults worldwide. In 2005, tobacco caused 5.4 million deaths, or an average of one death every 6 seconds. At the current rate, the death toll is projected to reach more than 8 million annually by 2030 and a total of up to one billion deaths in the 21st century.

Second-hand tobacco smoke is dangerous to health. It causes cancer, heart disease and many other serious diseases in adults. Almost half of the world's children breathe air polluted by tobacco smoke, which worsens their asthma conditions and causes dangerous diseases. At least 200 000 workers die every year due to exposure to second-hand smoke at work.

This fact file explains why ensuring a smoke-free environment is the only way to protect ourselves from the lethal ill effects of tobacco smoke.

Fact 1
Tobacco is the leading preventable cause of death in the world. It causes 1 in 10 deaths among adults worldwide. In 2005, tobacco caused 5.4 million deaths, or an average of one death every 6 seconds. The death toll is projected to reach more than 8 million by 2030 if current trends continue.

Fact 2
Tobacco kills up to half of its regular users. On average 29% of people around the world are smoking tobacco. Smoking is more common among men - 47.5% of all men smoke compared to 10.3% of women.

Fact 3
More than 80% of the world's more than one billion smokers live in low- and middle-income countries. Unless urgent action is taken, by 2030, more than 80% of tobacco related deaths will occur in the developing world.

Fact 4
Tobacco caused 100 million deaths in the 20th century. If current trends continue, there could be up to one billion deaths in the 21st century.

Fact 5
The smoke produced by burning tobacco products is known as second-hand tobacco smoke or environmental tobacco smoke. Tobacco smoke in enclosed spaces is breathed by everyone, exposing both smokers and non-smokers to its harmful effects. This is commonly referred to as involuntary smoking or passive smoking.

Fact 6
Second-hand tobacco smoke is dangerous to health. There are about 4000 known chemicals in tobacco smoke. Second-hand smoke also causes heart disease and many serious respiratory and cardiovascular diseases in adults which can lead to death.

Fact 7
An estimated 700 million children, or almost half of the world's children, breathe air polluted by tobacco smoke, particularly at home. Second-hand smoke causes many serious diseases in children and worsens conditions such as asthma.

Fact 8
The International Labour Organization estimates that at least 200 000 workers die every year due to exposure to smoke at work. The United States Environmental Protection Agency estimates that second-hand smoke is responsible for about 3000 lung cancer deaths annually among non-smokers in the country.

Fact 9
Exposure to second-hand smoke also imposes economic costs on individuals, businesses and society as a whole, in the form of direct and indirect medical costs and productivity losses.

Fact 10
There is no safe level of exposure to second-hand tobacco smoke. Neither ventilation nor filtration, even in combination, can reduce the exposure indoors to levels that are considered acceptable. Only 100% smoke-free environments provide effective protection.

Guy’s view: 9 Signs Your Guy Is Cheating

2009-10-13T12:59:00.000-07:00

By Rich Santos

When you get suspicious that your significant other is cheating, be careful not to appear to be paranoid. You have to walk a fine line ‑ you don't want to make false accusations. So, while I'm sharing this list of cheating red flags, I concede that it's a tricky situation. It's hard to be sure if someone's cheating, but protect yourself: Be vigilant, and pay attention to your mind and spirit within the relationship. But, at the same time, be careful not to let anxiety lead the way because unnecessary paranoia will just drive your lover away. Here are some red flags that may signal that your significant other is cheating:

1. Less Sex
Unless he's Superman, he can only have so much sex. So, if he's getting it from another source, you might notice. Whether it's another woman or a porn addiction ‑ even if he's not cheating ‑ a decrease in sex signals serious issues in the relationship.

2. Jumpy Cell Phone Habits
In a perfect world, we'd be open about sharing our correspondence with our significant others. Most of the time, we trust that we don't have to worry about who is texting or calling them. But, if you notice that he is getting protective and/or nervous when he gets calls or texts, it may be cause for alarm.

3. Gushing or Talking About Someone Suddenly
You know that exhilarating feeling you get when you meet someone new and exciting? You want to tell the world about him. One of my exes began talking about a guy a lot near the end of our relationship ‑ he just always seemed to be at her social gatherings that I didn't happen to attend. Sure enough, after she dumped me, she began dating him.

4. Disconnecting
Even though relationships ebb and flow naturally, if you're sensing that he's drawing away from you, then there may be someone else. Emotional disconnection should be investigated regardless of whether it's caused by cheating. There's a problem if he's not laughing or seeming as passionate as usual. It's hard to spread love/passion between two people, so the person who used to have it will feel it slipping away if it's being given to someone else.

5. He's Pulling "Houdinis"
If he's disappearing, traveling, or unavailable to the point where you are starting to wonder, then he could be cheating. Also, these times tend to take on a pattern because it's tough to synch up schedules, especially in secret.

6. His Friends Are Acting Strange
His friends will certainly remain loyal to him in most cases. They will not let you know what's going on, but they will definitely be racked with guilt, and their behaviour may change slightly when they are around you while protecting his secret.

7. He's Being Caught in Lies About Other Things
If you catch him in a lie, your trust will naturally be damaged. Don't hold a grudge ‑ forgiveness is a good thing. You can forgive, but don't forget. If he consistently breaches your trust, it's establishing a pattern of behaviour that leads to cheating. Do yourself a favour: If he keeps lying, whether these lies are big or small, get out while you can and don't let him talk his way back in.

8. Been There, Done That
I always say: "Once a cheater, always a cheater." If he's done it before, he's definitely capable of doing it again. It has nothing to do with you, which is why you can't say that he cheated on his previous lover because she didn't keep him happy. Cheating is a self‑serving act in which the cheater doesn't take his significant other into consideration. If someone is upfront with you that he's made mistakes in the past, maybe give them a chance ‑ but make it a long probationary period before you let your guard down.

9. Your Gut Tells You So
Don't ignore your sixth sense. People are gifted at sensing when something doesn't feel right. Whether there are red flags in your relationship that are clueing you in or not, if something feels off, don't ignore this feeling. Usually that suspicion is correct, and something intangible may have led to you figuring it all out.

For losing weight: Diet beats exercise

2009-10-13T12:46:00.000-07:00

By Erin Allday
Chronicle Staff Writer

Except it turns out that it’s not quite true. Exercise – whether it’s a ten-minute daily walk or a three-hour bike ride over the weekend – may be great for heart health, stress relief, liver function and even brain power. It may even take a few inches off the waistline.

But it’s not a key ingredient to weight loss. “Is exercise good? Absolutely. But not because it burns calories,” said Dr Robert Lustig, a paediatric endocrinologist at UCSF Children’s Hospital. “Diet is about weight. Exercise is about health.”

Folks are getting a lot of mixed messages about exercise these days. Some studies say just 20 minutes a day of moderate exercise is fine, while others say people need an hour of vigorous exercise most days of the week. A recent Time magazine cover story drew criticism for suggesting that exercise is pretty much useless when it comes to weight loss – an idea that frustrated many diet experts and personal trainers even as doctors like Lustig admitted it was mostly true.

Few people dispute that exercise is a critical component of healthy living. But how much is needed, and what kind of exercise is best, varies from person to person and depends on what kind of health benefits are being sought.

Exercise for health

Just a ten – or 20-minute walk at a “brisk” pace – think about how fast you’d walk if you were running late to work – can have an immediate effect on how the body processes insulin, which is helpful to people with diabetes. But to see real benefits, diabetics should walk a couple times a day, every day of the week.

On the other hand, people who want to lower their blood pressure or cholesterol levels might be better off with vigorous cardiovascular exercise – a jog on the treadmill, for example – three or four days a week.

And what about weight loss? Exercise is great for maintaining weight, but it isn’t the best way to drop pounds. A person would have to burn off about 3,500 calories to lose just one pound.
“Running a mile is about 150 calories for a guy, so to burn a pound of fat, just with exercise, is almost running a marathon,” said Dr Wayne Smith, co-director of the Medical Weight Management Programme at Kaiser Permanente in San Jose. “Most people aren’t fit enough that they can exercise at a level that will amount to weight loss.”

On top of that, Smith said, while many people overestimate the calories they burn when they exercise, they also underestimate the calories they eat. People often think exercise gives them the freedom to eat what they want, weight-loss experts say. “It’s amazing how many calories are in some foods,” said Dr Karen Earle, medical director of diabetes services at California Pacific Medical Center. “Gatorade, for example, has a tonne of calories, and sometimes people are drinking it while they exercise and then it’s just a wash.”

The long-held belief that weight loss follows exercise would seem to make sense – you eat calories, you burn them, and the more you exercise, the more you burn. But it’s not that simple, doctors say. For starters, not every calorie is created equally – the 150 calories in a banana are more useful to the body, and less likely to add weight, than the 150 calories in an ounce of potato chips. People should be paying more attention to what they put in their mouth than their exercise plan, Lustig said.

Eating right is key

Complicating things, people are built differently. Even in families, two sisters may not metabolise a chocolate chip cookie the same way. Or when it comes to exercise, one sister may lose a few pounds from running regularly for a month, while the other may stay the same weight but lower her blood pressure.

“Exercise is not one of those one-size-fits-all answers,” said Abby King, acting director of the Stanford Prevention Research Center. “For some people, adding exercise is going to be a significant benefit to their weight-loss programme. For others, not so much. Most professionals are in agreement that to get substantial weight loss you need to do the dieting thing, and do that well.”

That doesn’t mean turning to fad diets, which are difficult to maintain. Rather, dieting by restricting calories and eating healthier is the most effective way to lose weight, studies have shown.

Personal trainers will point to clients who have lost weight because they exercised, without changing their diet – but that’s hardly the norm. Weight loss experts note that many people gain muscle by working out, and because muscle is heavier than fat, they may not lose weight but they can drop a pants size or two.

Morgan Hill resident Toby Roodman, 65, knows firsthand how confusing the connection between exercise and weight loss can be. He lost more than 100 pounds in eight months as part of Kaiser’s Medical Weight Management Programme, primarily by changing his diet. He walked almost every day, but exercise wasn’t what made him lose so much weight, he said.

That wasn’t true for the rest of his weight-loss class, he said – almost everyone else added intense exercise to help them drop weight. “I’m not saying health clubs and gyms aren’t beneficial, because they are, absolutely. I’ve seen the results from people in my class,” Roodman said. “But I don’t think one should look to exercise for weight loss.”

2012 isn't the end of the world, Mayans insist

2009-10-12T09:45:00.000-07:00

Or is it?

Definitely not, the Mayan Indian elder insists. "I came back from England last year and, man, they had me fed up with this stuff."

It can only get worse for him. Next month Hollywood's "2012" opens in cinemas, featuring earthquakes, meteor showers and a tsunami dumping an aircraft carrier on the White House.

At Cornell University, Ann Martin, who runs the "Curious? Ask an Astronomer" Web site, says people are scared.

"It's too bad that we're getting e-mails from fourth-graders who are saying that they're too young to die," Martin said. "We had a mother of two young children who was afraid she wouldn't live to see them grow up."

Chile Pixtun, a Guatemalan, says the doomsday theories spring from Western, not Mayan ideas.

A significant time period for the Mayas does end on the date, and enthusiasts have found a series of astronomical alignments they say coincide in 2012, including one that happens roughly only once every 25,800 years.

But most archaeologists, astronomers and Maya say the only thing likely to hit Earth is a meteor shower of New Age philosophy, pop astronomy, Internet doomsday rumors and TV specials such as one on the History Channel which mixes "predictions" from Nostradamus and the Mayas and asks: "Is 2012 the year the cosmic clock finally winds down to zero days, zero hope?"

It may sound all too much like other doomsday scenarios of recent decades — the 1987 Harmonic Convergence, the Jupiter Effect or "Planet X." But this one has some grains of archaeological basis.

One of them is Monument Six.

Found at an obscure ruin in southern Mexico during highway construction in the 1960s, the stone tablet almost didn't survive; the site was largely paved over and parts of the tablet were looted.

It's unique in that the remaining parts contain the equivalent of the date 2012. The inscription describes something that is supposed to occur in 2012 involving Bolon Yokte, a mysterious Mayan god associated with both war and creation.

However — shades of Indiana Jones — erosion and a crack in the stone make the end of the passage almost illegible.

Archaeologist Guillermo Bernal of Mexico's National Autonomous University interprets the last eroded glyphs as maybe saying, "He will descend from the sky."

Spooky, perhaps, but Bernal notes there are other inscriptions at Mayan sites for dates far beyond 2012 — including one that roughly translates into the year 4772.

And anyway, Mayas in the drought-stricken Yucatan peninsula have bigger worries than 2012.

"If I went to some Mayan-speaking communities and asked people what is going to happen in 2012, they wouldn't have any idea," said Jose Huchim, a Yucatan Mayan archaeologist. "That the world is going to end? They wouldn't believe you. We have real concerns these days, like rain."

The Mayan civilization, which reached its height from 300 A.D. to 900 A.D., had a talent for astronomy

Its Long Count calendar begins in 3,114 B.C., marking time in roughly 394-year periods known as Baktuns. Thirteen was a significant, sacred number for the Mayas, and the 13th Baktun ends around Dec. 21, 2012.

"It's a special anniversary of creation," said David Stuart, a specialist in Mayan epigraphy at the University of Texas at Austin. "The Maya never said the world is going to end, they never said anything bad would happen necessarily, they're just recording this future anniversary on Monument Six."

Bernal suggests that apocalypse is "a very Western, Christian" concept projected onto the Maya, perhaps because Western myths are "exhausted."

If it were all mythology, perhaps it could be written off.

But some say the Maya knew another secret: the Earth's axis wobbles, slightly changing the alignment of the stars every year. Once every 25,800 years, the sun lines up with the center of our Milky Way galaxy on a winter solstice, the sun's lowest point in the horizon.

That will happen on Dec. 21, 2012, when the sun appears to rise in the same spot where the bright center of galaxy sets.

Another spooky coincidence?

"The question I would ask these guys is, so what?" says Phil Plait, an astronomer who runs the "Bad Astronomy" blog. He says the alignment doesn't fall precisely in 2012, and distant stars exert no force that could harm Earth.

"They're really super-duper trying to find anything astronomical they can to fit that date of 2012," Plait said.

But author John Major Jenkins says his two-decade study of Mayan ruins indicate the Maya were aware of the alignment and attached great importance to it.

"If we want to honor and respect how the Maya think about this, then we would say that the Maya viewed 2012, as all cycle endings, as a time of transformation and renewal," said Jenkins.

As the Internet gained popularity in the 1990s, so did word of the "fateful" date, and some began worrying about 2012 disasters the Mayas never dreamed of.

Author Lawrence Joseph says a peak in explosive storms on the surface of the sun could knock out North America's power grid for years, triggering food shortages, water scarcity — a collapse of civilization. Solar peaks occur about every 11 years, but Joseph says there's evidence the 2012 peak could be "a lulu."

While pressing governments to install protection for power grids, Joseph counsels readers not to "use 2012 as an excuse to not live in a healthy, responsible fashion. I mean, don't let the credit cards go up."

Another History Channel program titled "Decoding the Past: Doomsday 2012: End of Days" says a galactic alignment or magnetic disturbances could somehow trigger a "pole shift."

"The entire mantle of the earth would shift in a matter of days, perhaps hours, changing the position of the north and south poles, causing worldwide disaster," a narrator proclaims. "Earthquakes would rock every continent, massive tsunamis would inundate coastal cities. It would be the ultimate planetary catastrophe."

The idea apparently originates with a 19th century Frenchman, Charles Etienne Brasseur de Bourbourg, a priest-turned-archaeologist who got it from his study of ancient Mayan and Aztec texts.

Scientists say that, at best, the poles might change location by one degree over a million years, with no sign that it would start in 2012.

While long discredited, Brasseur de Bourbourg proves one thing: Westerners have been trying for more than a century to pin doomsday scenarios on the Maya. And while fascinated by ancient lore, advocates seldom examine more recent experiences with apocalypse predictions.

"No one who's writing in now seems to remember that the last time we thought the world was going to end, it didn't," says Martin, the astronomy webmaster. "There doesn't seem to be a lot of memory that things were fine the last time around."

Types of Breast Cancer

2009-10-09T19:43:00.000-07:00

Your doctor suspects that you have breast cancer. To confirm the diagnosis, a pathologist analyzes a tissue sample (biopsy) taken from the lump or suspicious area in your breast. This will tell if you have cancer or some other, benign condition. If the biopsy does show cancer, the results provide your doctor with information about the type of breast cancer and help determine treatment options.

The biopsy results appear on a pathology report, which provides detailed information including the type of breast cancer, if it's invasive or noninvasive, the tumor grade - how closely the cancer cells resemble normal tissue - if the cancer is sensitive to hormonal therapies and if it has too much of a protein called HER‑2. Sophisticated lab tests can also analyze breast cancer tissue for molecular and genetic features of breast cancer cells. Understanding all these aspects of a cancer helps your doctor tailor your treatment plan.

Common types of breast cancer

The most common types of breast cancer begin either in your breast's milk ducts (ductal carcinoma) or in the milk‑producing glands (lobular carcinoma). The point of origin is determined by the appearance of the cancer cells under a microscope.

In situ breast cancer

In situ (noninvasive) breast cancer refers to cancer in which the cells have remained within their place of origin - they haven't spread to breast tissue around the duct or lobule. The most common type of noninvasive breast cancer is ductal carcinoma in situ (DCIS), which is confined to the lining of the milk ducts. The abnormal cells haven't spread through the duct walls into surrounding breast tissue. With appropriate treatment, DCIS has an excellent prognosis.

Invasive breast cancer

Invasive (infiltrating) breast cancers spread outside the membrane that lines a duct or lobule, invading the surrounding tissues. The cancer cells can then travel to other parts of your body, such as the lymph nodes.

Invasive ductal carcinoma (IDC). IDC accounts for about 70 percent of all breast cancers. The cancer cells form in the lining of your milk duct, then break through the ductal wall and invade nearby breast tissue. The cancer cells may remain localized - staying near the site of origin - or spread (metastasize) throughout your body, carried by your bloodstream or lymphatic system.

Invasive lobular carcinoma (ILC). Although less common than IDC, this type of breast cancer invades in a similar way, starting in the milk‑producing lobules and then breaking into the surrounding breast tissue. ILC can also spread to more distant parts of your body. With this type of cancer, you typically won't feel a distinct, firm lump but rather a fullness or area of thickening.

Not all types of breast cancer begin in a duct or lobule. Less common types of breast cancer may arise from the breast's supporting tissue, including the fibrous connective tissue, blood vessels and lymphatic system. In addition, some tumors don't actually begin in the breast but represent a different type of cancer that has spread (metastasized) from another part of the body, such as the lymphatic system (non-Hodgkin's lymphoma), skin (melanoma), colon or lungs. These are not called breast cancer but are referred to as cancer from where it started, now metastatic to the breast.

Unusual types of breast cancer include inflammatory breast cancer, phyllodes tumor, angiosarcoma, osteosarcoma, metaplastic breast cancer, adenoid cystic carcinoma and Paget's disease of the breast. There are also rare subtypes of invasive ductal carcinoma — tubular, mucinous, medullary and papillary.

If the cancer is an invasive type, the pathologist assigns it a grade. The grade is based on how closely cells in the sample tissue resemble normal breast tissue under the microscope. The grading information, along with the cell type, helps your doctor determine treatment options.
Breast cancers are graded on a 1 to 3 scale:
Grade 1. The cells still look fairly normal (well differentiated).
Grade 2. The cells are somewhat abnormal (moderately differentiated).
Grade 3. The cells have lost their proper structure and function (poorly differentiated).
The pathologist determines the grade by looking at the size and shape of both the cell and its nucleus and counting how many cells are in the process of dividing. A higher grade suggests a faster growing cancer that's more likely to spread. Breast cancers are tested for the presence of estrogen and progesterone receptors. A receptor is a protein on the outside of a cell that can attach to specific chemicals, hormones or drugs traveling through the bloodstream.

Normal breast cells and some breast cancer cells have receptors that bind to the female hormones estrogen and progesterone. The hormones signal the cells to increase or "turn on" cell growth. Breast cancers can be hormone receptor (HR) positive or HR negative. Tumors found to be HR positive are further categorized as estrogen receptor positive (ER positive) or progesterone receptor positive (PR positive). With ER positive or PR positive breast cancer, hormone-blocking medications, such as tamoxifen, slow the cancer's growth. Hormone receptor positive cancers typically grow more slowly than do HR negative cancers.

Knowing if a cancer has too many copies of the HER-2 gene also influences treatment decisions. This gene drives production of the growth-promoting HER-2 protein. About one out of every five breast cancers is HER-2 positive, meaning these cancers have greater than normal amounts of the HER-2 protein. These cancers tend to grow and spread more aggressively than do other cancers.

The goal of much current breast cancer research is to understand the characteristics of cells in individual tumors. By applying the latest in molecular technology, researchers can identify genes associated with breast cancer and measure their activity in tissue samples. Tools called microarray analysis and reverse transcriptase-polymerase chain reaction (RT-PCR) are used to study patterns of behavior, or expression, of large numbers of genes in breast tissue samples. The researchers can then identify a set of genes whose activity provides information about a cancer, such as the likelihood of recurrence. These tests, known as genetic profiling or gene-expression profiling, have so far been used only for a minority of breast cancers.

12 most annoying types of Facebookers

2009-10-08T19:43:00.000-07:00

Facebook, for better or worse, is like being at a big party with all your friends, family, acquaintances and co-workers.

There are lots of fun, interesting people you’re happy to talk to when they stroll up. Then there are the other people, the ones who make you cringe when you see them coming. This article is about those people.

Sure, Facebook can be a great tool for keeping up with folks who are important to you. Take the status update, the 160-character message that users post in response to the question, “What’s on your mind?” An artful, witty or newsy status update is a pleasure — a real-time, tiny window into a friend’s life.

But far more posts read like navel-gazing diary entries, or worse, spam. A recent study categorised 40 percent of Twitter tweets as “pointless babble,” and it wouldn’t be surprising if updates on Facebook, still a fast-growing social network, break down in a similar way.

Combine dull status updates with shameless self-promoters, “friend-padders” and that friend of a friend who sends you quizzes every day, and Facebook becomes a daily reminder of why some people can get on your nerves.

Here are 12 of the most annoying types of Facebook users:

The Let-Me-Tell-You-Every-Detail-of-My-Day Bore. “I’m waking up.” “I had Wheaties for breakfast.” “I’m bored at work.” “I’m stuck in traffic.” You’re kidding! How fascinating! No moment is too mundane for some people to broadcast unsolicited to the world. Just because you have 432 Facebook friends doesn’t mean we all want to know when you’re waiting for the bus.

The Self-Promoter. OK, so we’ve probably all posted at least once about some achievement. And sure, maybe your friends really do want to read the fascinating article you wrote about beet farming. But when almost EVERY update is a link to your blog, your poetry reading, your 10k results or your art show, you sound like a bragger or a self-centered careerist.

The Friend-Padder. The average Facebook user has 120 friends on the site. Schmoozers and social butterflies — you know, the ones who make lifelong pals on the subway — might reasonably have 300 or 400. But 1,000 “friends?” Unless you’re George Clooney or just won the lottery, no one has that many. That’s just showing off.

The Town Crier. “Michael Jackson is dead!!!” You heard it from me first! Me, and the 213,000 other people who all saw it on TMZ. These Matt Drudge wannabes are the reason many of us learn of breaking news not from TV or news sites but from online social networks. In their rush to trumpet the news, these people also spread rumours, half-truths and innuendo. No, Jeff Goldblum did not plunge to his death from a New Zealand cliff.

The TMIer. “Brad is heading to Walgreens to buy something for these pesky haemorrhoids.” Boundaries of privacy and decorum don’t seem to exist for these too-much-information updaters, who unabashedly offer up details about their sex lives, marital troubles and bodily functions. Thanks for sharing.

The Bad Grammarian. “So sad about Fara Fauset but Im so gladd its friday yippe”. Yes, I know the punctuation rules are different in the digital world. And, no, no one likes a spelling-Nazi schoolmarm. But you sound like a moron.

The Sympathy-Baiter. “Barbara is feeling sad today.” “Man, am I glad that’s over.” “Jim could really use some good news about now.” Like anglers hunting for fish, these sad sacks cast out their hooks — baited with vague tales of woe — in the hopes of landing concerned responses. Genuine bad news is one thing, but these manipulative posts are just pleas for attention.

The Lurker. The Peeping Toms of Facebook, these voyeurs are too cautious, or maybe too lazy, to update their status or write on your wall. But once in a while, you’ll be talking to them and they’ll mention something you posted, so you know they’re on your page, hiding in the shadows. It’s just a little creepy.

The Crank. These curmudgeons, like the trolls who spew hate in blog comments, never met something they couldn’t complain about. “Carl isn’t really that impressed with idiots who don’t realise how idiotic they are.” (Actual status update.) Keep spreading the love.

The Paparazzo. Ever visit your Facebook page and discover that someone’s posted a photo of you from last weekend’s party — a photo you didn’t authorise and haven’t even seen? You’d really rather not have to explain to your mom why you were leering like a drunken hyena and French-kissing a bottle of Jagermeister.

The Maddening Obscurist. “If not now then when?” “You’ll see...” “Grist for the mill.” “John is, small world.” “Dave thought he was immune, but no. No, he is not.” [Actual status updates, all.] Sorry, but you’re not being mysterious — just nonsensical.

The Chronic Inviter. “Support my cause. Sign my petition. Play Mafia Wars with me. Which Star Trek character are you? Here are the ‘Top 5 cars I have personally owned.’ Here are ‘25 Things About Me.’ Here’s a drink. What drink are you? We’re related! I took the ‘What President Are You?’ quiz and found out I’m Millard Fillmore! What president are you?” You probably mean well, but stop. Just stop. I don’t care what president I am — can’t we simply be friends? Now excuse me while I go post the link to this story on my Facebook page. (CNN)