5 Key Steps To Building A Massive Responsive List


If you're looking to create a large responsive list, you're going to find that there are some great tips to follow. You have to make sure that you keep in mind that these things take time sometimes, and no one starts on day one with a huge success. Building a list over time is the real key to making sure that you have targeted traffic for long periods of time, and not just a flash in the pan array of random hits and misses. Most people subscribe to mailing lists and never confirm via email, so it's important to make sure you're offering double opt-in mailing lists that let the end user have control over their inbox. If you are not careful you'll be marked as a spam artist, so make sure you're not too controlling in this endeavor.

One of the easiest ways to make sure that you build a large responsive list is to add a subscriber form on your website. If you tie that form with a an auto-responder you're going to find that these things can really help you grow your list, no matter what time of day it is. By using a good auto-responder you'll be able to make sure you're sending out targeted emails to people without worry of being accused of spamming people.

Another step into building a large responsive list, is to add your subscription email address to the signature of each of the emails you send out. By doing so you make sure that everyone that you contact will have an open door to subscribe to your list and keep posted with whatever you're doing. Also, add your subscription email address to paperwork you might send out, and every piece of paper that your office promotes in general. That means that you'll get fresh eyes on all your media no matter how small.

Another key step in regards to building a large responsive list is to offer something free up front. Now, the up front freebie should be better than simply random information. You have to make sure that you push a quality piece of audio, video, or ebook. Consider your audience in this matter. Compare the freebie and ask yourself if it is something that you would like for free, and you'll never fail to convert new users to your list.

If you're going to make a go at building a large responsive list, you're also going to have to make sure that you are up front with your subscribers. Make sure that you advice your subscribers as to how many emails you'll be sending out, so that they are fully aware of what they are signing up for. Remember, giving the consumer the most options will help you in the long term. The last major thing that we can offer in regards to building a list is to make sure that you have an opt-out in every email that is clearly listed. Make sure that your subscribers can leave the list at any time, and you'll find that many will stay longer than many others.

How To Start Reducing Debt


Many Americans still have too much credit card debt. They also are not sure how to begin reducing that debt. Many Financial Advisors will give you suggestions on how to reduce that debt but have you failed each time you try to follow that advice. Here are some tips that you can try:

* First determine your disposable income '" multiply your take home pay by the number of pay periods in one year. Then divide that number by 12. This will give you your monthly net income.
* Compile your monthly expenses '" use your fixed expenses to start with. Fixed expenses are bills that are the same each month. Things like your mortgage, car payments, insurance and any other bills that are the same each month. Now list your other monthly expenses. Things like your phone bill, your utility bill, and any other bills that you have each month. Add the total of your fixed bills and your other monthly expenses to come up your total expenses.
* Take your monthly income and subtract your total expenses '" us will give you your disposable income. Your expenses are more then your income you will need to reduce your expenses. Your disposable income is what you have to spend each month on you or your family. This is also where you can begin to reduce your debt.
* Depending on the amount of your debt should determine how much of your disposable income should be used. The higher your debt the more income you should apply. You want your debt to be less than 30% of your available credit. For example, if you have a credit card that has a credit limit of $1000, you want a balance of $300 or less. Apply that example to each of your credit accounts.
* Don't use all of your disposable income each month to reduce your debt. If you use all of your disposable income on your debt you will soon give up reducing your debt. I suggest using no more than 50% of your disposable income to reduce your debt. This will allow you to still have some fun each month. But if you use all of your disposable income you won't be able to enjoy your life each month. This will adversely affect you and your family and will probably lead to failure in reducing your debt.
* Use a monthly budget '" by setting up a budget you can control your finances. By using a budget you can also determine any expenses that you may not have listed in your expenses. If you were accurate in your expenses and you have an accurate disposable income figure, then you can also do another trick. Take your disposable monthly income and multiply by 12. This will give you your disposable income for the year. If you apply 50% of your disposable income to your debt then divide your disposable yearly income by 2. Then take that number and divide by 365 to get your daily disposable income. This will tell you each day what you can spend on whatever you want. If that amount scares you because you spend more than that each day then you know why you have large credit card debt.

No one wants to reduce what they spend it each day on themselves or their family but you must know that carrying credit card debt is detrimental to the entire family. By reducing your debt you can improve your credit score which could benefit you and your family in the future. Monitoring your credit is critical and should be done at least every six months. That includes your spouse if you are married. By having an accurate credit report and reducing your credit card debt you will see many benefits. Higher credit scores and lower debt will mean better terms on new loans. You can save thousands of dollars by having a good credit score. Start reducing your debt today.

The Power Of Mindset And How It Affects Your Business Success


What was the reason you decided to start your own business? Did you get tired of your corporate job and feel you could do it better? Are you home with your family and your hobby turned into a business? All of a sudden you were out of a job and needed an income?

Too often I hear from my clients they are working too hard in their business without seeing an increase in revenue. If you needed to create more income, would you be able to do this quickly? More often than not, we hold ourselves back. You talk about having a successful business, but some of the steps you have to take are scary. Because of this fear, avoidance occurs and you don't even realize this is happening.

Shawna is an organizer. She could walk into a home or office easily transforming it for her clients. She was ready to grow her business, but realized she was not following through with opportunities.

She helped her clients become organized. She knew she was appreciated by her clients. As much as she loves what she does, and could do it all day long, she didn't really value her talent. She continued struggling at the end of the month barely making ends meet. Shawna claimed she wanted success, but something was holding her back.

You see, Shawna had conflicting values. She wanted success, but she was resistant to wealth. Her beliefs about money did not allow her to get beyond a certain income level. Looking at the numbers she had remained at an income threshold for several years. This was not based upon reality. This was due to a belief Shawna created for herself. What happened to her is true for all of us.

We have beliefs which we developed when we were younger. Having beliefs which are in direct conflict with current goals will stop progress dead in its tracks or make progress very difficult. Worse yet, it could lead to sabotage.

Fortunately, beliefs can be changed. It is possible, but difficult, to change your mindset on your own. You become so used to seeing things a specific way that you become stuck.

You don't need to suffer through this. By working with someone else trained in addressing mindset issues and who knows how to help create breakthroughs, you will go through the process a lot more quickly. Sometimes you just need someone else to help you step out of the box and look at things from another vantage point.

As you can see, Shawna was getting in her own way. Her inner game and mindset about money was affecting her goals for success. She was holding herself back because having more money conflicted with her identity. If she became too successful and had too much money, she would change and not be the same person. Her bottom line will continue to remain the same until she adjusted her wealth beliefs.

Initially, Shawna was resistant to raising her fees. She did not believe people would pay more for her services. As we focused on raising her fees, she realized she would not pay those fees herself so why would she expect anyone else to pay that price. Shawna finally realized her issues were about self worth.

As Shawna began to identify some core beliefs, she was able to understand how her mindset was holding her back. She needed to explore her beliefs and how they affected her perceptions and actions. The ones which no longer supported her goals to grow her business were explored even further. New alternative points of view were discussed. She now had choices of how she could proceed. Once her resistance was gone, she began to see the possibilities.

Shawna decided on a plan to raise her rates which felt comfortable for her. She admits having her rates go up was a big "gulp" for her. In fact she was coached to take a big gulp before she told her fees and then to just wait for a response. Getting her first client at her new rates was scary, but exciting.

Things began to turn around. Shawna began to see her income increase without having to work more. Shawna continued to work on her mindset about taking those next big steps to success. If it was just left up to her, she would still be struggling with success. By working with someone to develop new beliefs which complimented her goals, she was amazed it could be so easy.

Unexpected things happen all the time. That is part of life. Do you have the mindset to step out of your comfort zone and do things differently to reach your goals? In order to be a success, you must already believe you are a success. Mindset is crucial. Once you begin to stepout of the box and stretch yourself your business will respond.

Activity: Get a sheet of paper and create two columns. Over the left column title it "Values" and list all of the values you have, your strengths and qualities. Now over the right title "Actions." Under the Actions the top half will be "Pros." These are the actions you are taking which support your business and getting to the next level of success. Then write the "Cons". The things you do which prevent you from growing your business.

Once that is done, go ahead and next to each Action, the pros and the cons, write which value it supports. After you have paired each action with a value, see if there is a pattern there. This will help you to see where your conflicting values lie and begin to understand why you might be holding yourself back fromgrowing your business.

2 glasses of milk a day keeps fat at bay

Women who drank two large glasses of milk daily after their weight-lifting routine gained more muscle and lost more fat compared to women who drank sugar-based energy drinks, says a new study.


"Resistance training is not a typical choice of exercise for women," says Stu Phillips, professor in kinesiology (study of human movement) at McMaster University.

"But the health benefits of resistance training are enormous: It boosts strength, bone, muscular and metabolic health in a way that other types of exercise cannot."

A previous study conducted by Phillips' lab showed that milk increased muscle mass and fat loss in men.

This new study, says Phillips, was more challenging because women not only steer clear of resistance training, they also tend to steer away from dairy products based on the incorrect belief that dairy foods are fattening.

"We expected the gains in muscle mass to be greater, but the size of the fat loss surprised us," says Phillips.

"We're still not sure what causes this but we're investigating that now. It could be the combination of calcium, high-quality protein, and vitamin D may be the key, and conveniently, all of these nutrients are in milk," said Phillips.

Over a 12-week period, the study monitored young women who did not use resistance-training exercise.

Every day, two hours before exercising, the women were required not to eat or drink anything except water.

Immediately after their exercise routine, one group consumed half litre of fat free white milk; the other group consumed a similar-looking but sugar-based energy drink. The same drinks were consumed by each group one hour after exercising.

The training consisted of pushing (e.g. bench press, chest fly), pulling (e.g. seated lateral pull down, abdominal exercises without weights), and leg exercises (e.g. leg press, seated two-leg hamstring curl).

Training was monitored daily one on one by personal trainers to ensure proper technique, said a McMaster University release.

"Our data show that simple things like regular weightlifting exercise and milk consumption work to substantially improve women's body composition and health."

Phillips' lab is now following this study up with a large clinical weight loss trial in women.

New injection 'could offer hope to thousands brittle bone disease sufferers'

A new twice yearly injection could offer hope to thousands of brittle bone disease sufferers.
The jab, which costs an average of around £1 a day, has been shown to significantly cut the risk of fractures in patients with osteoporosis.

Called Prolia, it works as well as the current main treatment but without the side-effects, say the manufacturers.
Up to one in four women cannot take the most common therapy for the condition, bisphosphonates, because of reactions which can include crippling stomach pain.

Bisphosphonates also have to be taken on an empty stomach, and patients have to sit upright for half an hour before they can eat or drink.

Although the new drug, also called denosumab, has been licensed for use in Britain the National Institute for Health and Clinical Excellence (Nice) has yet to decide whether it will be available on the NHS.

At £366 a year, it is significantly more expensive than bisphosphonates, which cost around £27 annually.

Studies show that Prolia can cut the risk of suffering a fracture of the spine by two thirds.

The research also found that women taking the drug also regained up to nine per cent of bone density.

The new injections – given every six months – can even be administered by GPs in their surgeries.

Dr Claire Bowring, from the National Osteoporosis Society, said: "The main treatments currently used for osteoporosis are not suitable for all, so we welcome the launch of denosumab as a new option to help prevent unnecessary, disabling fractures.

"Up to a quarter of patients cannot use the most common treatments, bisphosphonates, due to side effects, like digestive problems.

"Denosumab works in a brand new way avoiding some of these side effects and requires only two injections under the skin each year.

"It has the potential to be administered by GPs which means that it could cut down on hospital visits for some.'

A decision from Nice on Prolia is expected before the end of the year.

Osteoporosis currently affects three million people in Britain.

Around one in three women will be affected at some point in their lives compared to around one in 12 men.

Want to beat tinnitus? Try meditating for 20 minutes

When John Snow developed a whistling sound in his right ear, his GP blamed an infection that had left his eardrum inflamed and partly blocked his hearing.

He was prescribed antibiotic drops and told the irritating noise would disappear within a few days, once the infection subsided.

But when his ear did finally heal about a week later and his hearing had fully returned, 55-year-old John, from Little Canfield near Stansted in Essex, could still detect the relentless din.

'It was a high-pitched whistling, and although I could hear it during the day, I particularly noticed it when I was trying to get to sleep at night,' says the father-of-two.

'Some nights I would just lie there unable to drop off.'

John had become one of the estimated five million Britons who suffer from tinnitus, a condition characterised by noise in the ears (often described as buzzing, whistling, humming or ringing) which has no obvious cause.

What began as a minor irritation eventually took over his life as, for the next six years, John struggled to cope with the effects it had on his sleep, concentration and mood.

'I have a stressful job as a primary school head teacher and the less sleep I got, the worse I felt,' he says. 'I was taking sleeping pills, becoming short-tempered, moody and struggling to cope with the pressures of work. I started to feel that it was ruining my life.
'After a year or so, it got even worse - the high-pitched whistle changed into a sound I can only describe as being like Morse code, a permanent bleeping noise that I could hear all the time. It was horrific.'

But thanks to a new form of treatment, John's life is no longer dominated by the noises in his ear. Called mindful meditation, it works by training the brain to come to terms with the tinnitus, unlike other techniques that teach it to avoid the problem.

The technique is already effectively used to treat anxiety and depression. Its use for tinnitus is based on scans that show when the brain tries to shut out the relentless humming, this causes increased brainwave activity.

In other words, the more the brain tries to fight the problem, the more it 'tunes into' it.

The meditation technique, however, teaches patients to regularly stop and confront their thoughts and worries about the noise - and this appears to have the opposite effect.

It seems the brain gradually comes to terms with the tinnitus and stops focusing on it so much. By 'detuning' in this way, the patient begins to notice the problem less and less.

Psychologists and hearing specialists pioneering the therapy insist that it's not a cure for the underlying nerve damage in the inner ear that is responsible for tinnitus.

This damage - which can be caused by a cold, an ear infection or exposure to loud music - triggers an abnormal stream of impulses the brain interprets as constant sound.

But there is evidence that the new therapy may, over time, lead to changes in brain function that mean the patient eventually doesn't notice the tinnitus.
Many of us suffer temporary tinnitus that lasts no more than a few hours, often from a cold or from going to a loud concert. But for around one in 100 people, it becomes a long-term affliction.

Treatments include counselling, relaxation techniques to ease the stress that can make it worse and sound therapy, where patients listen to background noise, such as gentle music, waves crashing on a shore or even the hum of traffic, to distract them from the tinnitus.

But while most of these treatments depend on distracting the brain from the problem, some experts believe therapies that confront the problem may be more effective.

Mindful meditation is one of these techniques. It's similar to traditional forms of meditation, in that the technique involves relaxation, deep breathing and focusing on the rise and fall of the chest and stomach.

But instead of 'emptying' the mind, patients are taught to actually 'observe' their thoughts, including their worries about tinnitus.

Our brains are constantly evaluating noise in order to work out which sounds are significant, or threatening, and which ones can be ignored.

When the brain is under stress, it is more likely to evaluate unimportant sounds as threatening. But by learning to accept that it's natural to have troublesome thoughts about the condition, the theory is that the brain learns, in turn, that there's no need to perceive these sounds as threatening.

In short, it is being 'reconditioned' to accept tinnitus as normal.

'Our aim is to help people acknowledge that they have the condition, that it won't cause them to lose their hearing and that what they can hear is actually harmless neuronal activity in the pathway from the ear to the brain,' says Jo Blaquiere, hearing therapist at the Royal National Throat, Nose and Ear Hospital in London, which has pioneered use of the therapy over the past two years.

'It's not for everyone,' she adds. 'But some people find it a powerful technique for coping.

'It's different to relaxation therapy because the goal is not to relax. With mindful meditation you learn to accept how things are as best you can.'

Professor Laurence McKenna, consultant in clinical psychology at the hospital, says the technique appears to help sufferers combat fears that tinnitus will ruin their lives.

'Some people worry that they'll never experience peace and quiet again and, as a result, will slowly go mad. These are the kind of thoughts that keep people focused on the tinnitus.

'We can't be sure how mindful meditation alters the brain, but there is evidence of changes in the way the brain functions.'

For instance, some studies suggest it leads to an increase in activity in the pre-frontal cortex, the part of the brain associated with positive emotion.

John was initially sceptical that consciously thinking about the tinnitus could actually make it go away. But having failed to respond to other therapies, including relaxation techniques, he persisted, meditating for 20 minutes a day.

This involved finding a quiet place, doing some deep breathing and gradually counting down from 500.

'Then when I did start to think about my tinnitus, I was able to tell myself that it was just a part of me, that it was not taking over my life and that I could move forward one day at a time.'

'Admittedly, for a long time nothing seemed to happen and I even thought about giving up/ But because I was desperate, I persisted. And I'm glad I did.

'After a few months I realised I was not hearing the Morse code sound in my right ear as much as before,' says John, who is married to Linda, 53, also a primary school head teacher.

'Now I hardly hear it at all. But whenever I get stressed I spend a few minutes doing the meditation to prevent it returning.

'This treatment has given me back my life and I feel deeply indebted to Jo and her team.'

Mindful meditation for tinnitus is not yet widely available on the NHS but some hospital audiology departments may take referrals from a patient's GP.

4 Health Hazards in the Water


Sharks in the water! Chlorine that seals your contact lenses to your eyes! Antibiotic-resistant bacteria on the beaches! When it comes to recreational swimming, it can be tough to differentiate between overblown fears and more common (and manageable) health hazards.

Swimming is one of summer's best-loved activities, providing ample fitness benefits in the company of friends — yet it often provokes anxiety. And the truth is, swimming does carry some risks: Open water can carry viral infections from sewage; chlorinated pool water can provoke asthma; and cloudy lakes may contain cyanobacteria, known to carry neurotoxins and cause disease. But with a little awareness, these hazards can be negotiated. By staying alert to red flags and following some simple safety guidelines, recreational swimmers can splash around safely.


Concern: Bacterial and Viral Infections
Source: Oceans, rivers, lakes, pools and hot tubs. In natural bodies of water and outdoor pools, bacterial and viral infections, otherwise known as recreational water illnesses (RWIs), often come from pollution delivered by sewage or rainwater runoff. In indoor pools or crowded beaches, infections may come from other swimmers.

Symptoms: A wide variety of skin, ear, eye and respiratory issues. Gastrointestinal problems, including diarrheal illnesses, are caused by organisms ranging from Crypto (short for Cryptosporidium) and giardia to shigella and E. coli. "Viruses are assumed to be the cause of most waterborne illness, but the specific virus that causes an illness is usually unknown," says John Wathen, a beach water expert with the U.S. Environmental Protection Agency (EPA) in Washington, D.C.

Avoiding risk: According to David Beckman, director of the Water Program at the Natural Resources Defense Council (NRDC), beachgoers can reduce their chances of getting sick by swimming only at sites where authorities test the water frequently and close the beach or issue an advisory when it is polluted. Healthy strategies include staying out of the water when there are closings or advisories, avoiding swimming near discharge pipes, and keeping dry if you have an open wound. Wathen recommends avoiding beaches for a couple of days after a heavy rain and staying attuned to murky water or foul smells. Indoors or out, make sure that your pool water is properly and adequately treated with an anticontaminant.

Following exposure: Rinse off well. Clean skin abrasions. Dry out your ears. Take a shower and wash swimsuits and towels as soon as possible.

Concern: Chlorine
Source: Swimming pools and hot tubs.

Symptoms: Skin irritation, wheezing, coughing, throat burning, stinging eyes or shortness of breath. Chlorine reacts with organic compounds in various ways that release both waterborne and airborne toxins. In recent studies of children and teens, Alfred Bernard, a toxicologist at the Catholic University of Louvain in Brussels, found that chloramines and haloacetic acids released by chlorine are five times more likely than secondhand smoke to exacerbate symptoms of asthma and respiratory allergies in those already at risk for these conditions.

Avoiding risk: Steer clear of overchlorinated swimming pools (chlorine between 2 and 5 parts per million is considered safe for most). When in doubt, ask pool managers to check the levels of active and combined chlorine in pool water or air. You might also seek out pools treated with alternative disinfectants like copper-silver or ozone, although these may not be ideal for avoiding all RWIs.

Following exposure: If your time in the pool has produced asthma or allergies, treat yourself as you would following any other precipitating cause. Above all, do not go back into the water until you are symptom-free — and limit your time in the pool to minutes, not hours, a day.



Concern: Neurotoxins
Source: In oceans, rivers, lakes and ponds, blue-green cyanobacteria can accumulate when exposed to runoff from phosphorus fertilizer or paper mills, sometimes becoming so dense they coat the water with a green slime.

Symptoms: Some species of cyanobacteria release a neurotoxin so potent that chronic exposure is starting to be traced to neurodegenerative diseases like Parkinson's and ALS, according to Dartmouth-Hitchcock Medical Center neurologist Elijah Stommel, MD, PhD. Far more common, he says, is brief, acute exposure, which can result in anything from itching and skin rash to illnesses of the GI tract and liver.

Avoiding risk: Stay out of dark or murky waters. "If you see green fluorescent scum on the surface of a pond, don't go in," advises Stommel. The smell of rotting eggs may be another sign of cyanobacteria in the water.

Following exposure: As with exposure to RWIs, take a shower and wash swimsuits and towels as soon as you can.


Swimming With Wildlife
When we venture into wild waters, we are entering environments alien to our own: Oceans are home to sharks, rays and jellyfish; rivers and lakes host many species of fish. All kinds of mammals and reptiles inhabit our shores, and insects hover above them, but are we really in danger from wildlife in the places we normally swim — and if so, how can we stay safe?

While most ocean beachgoers view shark attack as the greatest threat to their lives, University of California, Berkeley, coastal oceanographer and researcher Francis James Smith, PhD, coauthor of the Dangerous Beaches Mapping Project, notes that such attacks are extremely rare — only about 75 occur each year worldwide, with 10 resulting in death.

A far more common ocean hazard is the box jellyfish — the free-swimming, colorless animal that can range in size from a couple of inches to 3 feet in diameter. "Box jellyfish use nematocysts in their tentacles to catch their prey," Smith explains. "Humans can get stung when they come into contact with the tentacles."

When it comes to aquatic wildlife, rivers and lakes are safer than oceans, according to wildlife and fishery expert Richard Whitman, PhD, of the Lake Michigan Ecological Research Station in Porter, Ind. In fact, most wildlife in U.S. lakes is benign. "I cannot think of any truly dangerous large animal living in those waters," says Whitman. The most hazardous animal in the nation's lakes could be the bird flukes, a tiny flatworm that can burrow inside the body, causing swimmer's itch, he says, adding that lake swimmers face far more danger from land animals living alongside rivers or lakes — for instance, bears, elk, moose or snakes — than from anything in the water.

As with pollution, the best way to avoid dangerous animals when swimming in the wild is vigilance: Visit well-monitored beaches that have lifeguards, and learn about any potential hazards before you venture in. Avoid brackish water with poor visibility. And, when lakeside, avoid areas with high grass or shrubbery that might hide animals.

21 Ways to Do Everything Better

Doing everything with quality increases your chances for success, enhances your reputation, and saves you time in the long run. People typically equate quality with skill, but quality is a by product of time, thoughts and systems.

Here are twenty-one ways to assure quality in everything you do. See where you can apply a couple of these rules to your life. In a few weeks, review the impact.

Review

1. Review Everything
Review everything you touch before you hand it off. Proofread your documents one last time, double check that package to make sure everything is included, triple check your bullet points on your presentation. Always enlist a second set of eyes. Even after you look things over, you may miss some glaring mistakes because you are used to your work. Having someone else look it over will give you a new perspective on your work and may even lead to new, better solutions.

2. Review Contributions of Others
Don't take it for granted that others can do the job well or even that they know what they're doing. Trust but verify. Remember the saying, "Don't expect what you don't inspect."

3. Review Your Mistakes
Sometimes you make mistakes. Learn from them and move on.

4. Review Accomplishments

A lot can be learned from your past accomplishments. Take the time to go over your past work and look objectively at what you did well and didn't do so well. There are many lessons to learn.



Control

5. Control Your Task List—Don't Drop Anything
Keep track of your commitments. If you don't know what you need to do, you can't do it well.

6. Control Your Commitments: Just Say No
With a heavy workload, it may be hard to get everything done right. This may mean saying no to new projects.

7. Control Your Understanding
Find out deadlines and requirements. Ask questions. Make sure you know what's expected. If you don't know what you're shooting for you can't succeed.

8. Control Expectations
Provide feedback at the beginning of a project of what you will be delivering. Set the scope of the project early so there aren't any misunderstandings.

9. Control Yourself
Don't try to do everything yourself at one time. Break projects apart and succeed through layering one success on top of another. This will enable you provide progress and ensure you are on the right track.




Learn

10. Learn from Others
The people around you may be doing some tasks better than you. How are they doing it? Look at colleagues, bosses and definitely don't neglect learning from subordinates.

11. Learn Through Research
Look at industry groups, books and blogs- all may have some good tips on helping you do better.

12. Learn Through Education
Are there ways to enhance your skills? Take an extra course? How can you learn more?

13. Relearn
If you frequently do a task but it isn't consistently perfect, take some time to analyze the steps you should be doing. Start the process from scratch. Consciously do one step at a time making sure you're doing it right.



Think

14. Commit to Quality
Decide that with anything you do, you'll do it the right way. Just committing to quality will cause you to reconsider sending out a half-baked project and increase your quality.

15. Brainstorm
Think of ways you can do it better. Think of ways to put systems around your tasks.

16. Envision Success
Ask yourself, "What would perfect execution look like for this task?" Now go do it.

17. Be Proud of Your Quality
If you take pride in your quality, you won't release non-quality items.

18. Solve the Problem, Not the Request
Sometimes a "simple" request is not so simple. Find out what the requester really wants, then give it to him.

19. Think Big Picture
Don't just solve the problem by applying a quick fix. See how it fits in the big picture and determine if you can solve a big problem with just a little more effort.

20. Don't Wait for Deadlines
It's inevitable that people rush to finish a task at the deadline. This only leads to more problems. The solution is simple- start early and plan your schedule so that you finish early. Which leads to:

21. Exceed Expectations
You've understood the expectations and you've set expectations—now do your best to exceed them. Everyone loves good surprises!

You're not going to be able to implement this in one day but refer to this list often to ensure you're always thinking of quality. With good quality, work doesn't need to be reworked and problems are minimized. You can remember these using the mnemonic: Review—TLC (TLC= Think, Learn, Control).

Breathing Dirt May Make You Smarter


Spending time outdoors has always offered health benefits for the body and the mind: fresh air, clean water, awe-inspiring vistas, peaceful quietude. Now, it turns out, even the dirt is good for you.

Scientists at the Sage Colleges of Troy, N.Y., have discovered that exposure to certain kinds of soil bacteria can reduce anxiety and increase learning capabilities when ingested or inhaled. (Dirt may actually make you smarter!)

The amazing bacterium in question is Mycobacterium vaccae, which occurs naturally in soil and is often breathed in innocuously when people spend time in nature. Previous studies had revealed that when the bacteria is injected into mice, it stimulates neuron growth and causes serotonin levels to increase. Since increased serotonin levels are known to decrease anxiety, researchers already suspected that the bacteria could have antidepressant benefits.

But decreased anxiety isn't the only effect of increased serotonin, and researchers wanted to investigate further. "Since serotonin plays a role in learning, we wondered if live M. vaccae could improve learning in mice," said Dorothy Matthews, who conducted the research.

After feeding the live bacteria to a group of mice, Matthews and her colleague Susan Jenks subjected the mice to a test of wits with a control group by having them run a maze.

"We found that mice that were fed live M. vaccae navigated the maze twice as fast and with less demonstrated anxiety behaviors as control mice," said Matthews.

Two subsequent experiments revealed that the mice fed the bacteria still ran the maze slightly faster than the control group once the bacteria was withheld from their diet, but the effect did not last for long — meaning the effect was a result of the presence of M. vaccae. If the bacteria had a similar effect on humans, it could mean that spending periods of time outdoors would need to be part of a regular routine for maximum neurological benefit.

"It is interesting to speculate that creating learning environments in schools that include time in the outdoors where M. vaccae is present may decrease anxiety and improve the ability to learn new tasks," noted Matthews.

11 Dieting Truths You May Not Want to Hear

In today's non-stop media environment, there's certainly no dearth of tips, advice, and gimmicks for weight loss. Advertisements tell you how to "Lose thirty pounds in thirty days!" TV infomercials claim that you can "Eat what you want and still lose weight!" And magazine headlines claim it's easy to "Lose one jean size every seven days!"

But anyone who's tried to lose five, ten, or one hundred pounds can tell you it's simply not that easy. There's no magic pill, it doesn't (usually) happen super fast, and judging from the myriad plans out there, there is no one diet that works for everyone.

Looking past the outrageous claims, there are a few hard truths the diet/food industry isn't going to tell you, but might just help you take a more realistic approach to sustained weight loss.




1. New nutrition news is often old.

Recently, I read this headline from a news report about a new study: "Fruit Is Even Better for You Than Previously Thought." I find these kinds of studies somewhat silly—do we really need another reason to eat fruit? Or for that matter, is the nutrition advice from your grandmother or great-grandmother's generation all that different from what it is today? Chances are they would've advised something along the lines of—eat your fruits and vegetables. Point being is that ebbing with trends and tides of "new" research often doesn't make long-term sense. When fat was labeled as bad, people eschewed even the good stuff from their diets; when carbs went out of style, people took nutritious foods out with the bad. While new research certainly lends insights into what we should eat, common sense often prevails. When in doubt, eat what you know to be healthful foods—unprocessed, unpackaged, and natural.




2. You have to exercise more than you think.


The Centers for Disease Control and Prevention recommends getting at least thirty minutes of moderate exercise most days of the week; this includes things like shoveling snow and gardening. And while this is great for improving heart health and staying active, research indicates that those looking to lose weight or maintain weight loss have to do more—about twice as much.

For instance, members of the National Weight Control Registry (NWCR)—a group of over 5,000 individuals who have lost an average of sixty-six pounds and kept it off for five and a half years—exercise for about an hour, every day.

A study published in the July 28, 2008 issue of Archives of Internal Medicine supports this observational finding. The researchers enrolled 200 overweight and obese women on a diet and exercise regimen and followed them for two years. Compared with those that gained some of their weight back, the women who were able to sustain a weight loss of 10 percent of their initial weight for two years exercised consistently and regularly—about 275 minutes a week, or fifty-five minutes of exercise at least five days a week.

In other words, things like taking the stairs, walking to the store, and gardening are great ways to boost activity level, but losing serious weight means exercising regularly for an hour or so. However, this doesn't mean you have to start running or kickboxing—the most frequently reported form of activity in the NWCR group is walking.





3. One size does not fit all.


Though most diet plans and advice make it seem as if their plan is the plan for the masses, the truth is that when it comes to weight loss—and essentially, lifestyle—there's no one plan, exercise, or regimen that will work for everyone. A vegetarian might be lost on an Atkins diet, someone who prefers team sports might be completely unhappy at the gym, and a late riser could never find a morning workout routine feasible. Finding your own rhythm, diet preferences, and exercise types means not ascribing to a one-size-fits-all scheme that many marketers try to push. Don't force something that's not natural and you'll be happier—and chances are you'll stick with it for the long haul.





4. A half-hour walk doesn't equal a brownie.


I remember going out to eat with some friends after a bike ride. Someone commented on how we deserved dessert because we had just spent the day exercising; in fact, we had taken a leisurely twenty-minute ride through the park. This probably burned the calories in a slice of our French bread, but definitely not those in the caramel fudge brownie dessert. Bummer.

And while it's easy to underestimate how many calories something has, it's also easy to overestimate how many calories we burn while exercising. Double bummer.

Even if you exercise a fair amount, it's not carte blanche to eat whatever you want. (Unless you exercise a ton, have the metabolism of a sixteen-year-old boy, and really can eat whatever you want). A report investigating the commonly-held beliefs about exercising, published in the Journal of the American Dietetic Association, concludes that although exercise does burn calories during and after exercise, for overweight persons, "excessive caloric expenditure has limited implications for substantially reducing body weight independent of nutritional modifications." In other words, to lose weight, you have to cut calories and increase exercise.





5. You do have time to exercise.


If you have time to check email, watch a sitcom or two, surf the Internet, have drinks/coffee/dinner with friends, go clothes shopping, and on and on, then you have time to exercise. Yes, sometimes you have to sacrifice sleep, TV, or leisure time to fit it in. Yes, sometimes you have to prioritize your exercise time over other things. But your health and the feeling you get after having worked out is well worth it.





6. Eating more of something won't help you lose weight.


The food industry is keen to latch onto weight loss research and spin it for their sales purposes. A prime example is the widespread claim that eating more dairy products will help you lose weight. However, a recent review of forty-nine clinical trials from 1966 to 2007 showed that "neither dairy nor calcium supplements helped people lose weight."

This idea—that eating more of a certain type of product will help you lose weight—is constantly regurgitated on supermarket shelves (think low-fat cake, low-carb crackers, high in whole grain cookies, and trans fat-free chips), but is in direct opposition to the basic idea behind weight loss—that we have to eat less, not more.






7. Calories in = calories out?


There is a fair amount of controversy over the basic question of how people gain weight. Is it simply a matter of energy intake being greater than energy expenditure or is there more to it? Do the type of calories we eat matter and can avoiding certain types help to lose or prevent weight? The low-fat, low-carb, and glycemic index advocates can't seem to agree on which it is.

However, most can agree, and logical sense would tell us, that drinking 500 calories of soda is not equal to eating 500 calories of chicken and broccoli. One is simply "empty" calories—those that provide no real nutritional benefit and don't do much to combat hunger. Whether you ascribe to the simple idea of trying to burn more calories than you take in or focus on avoiding certain types of calories, you want to minimize intake of empty calories, and maximize nutrient-dense calories.






8. Your body is working against you.


Most people have noticed that it's hard to lose weight, but easy to gain it. This is a relic of harder times, when food was not as abundant as it is today. Our genetic taste buds made energy-dense food desirable because it was necessary to pack away calories so we could make it through the thin times. We feasted when we could, in preparation for the famine.

But now that we live in a time of abundance, that system predisposes many of us for weight gain and retention. And for obese dieters, this system is even harder to overcome; after weight loss, they become better at using fuel and storing fat, making it harder to keep weight off. However, this isn't to say that many haven't lost weight and kept it off successfully. It just means you have to be diligent.







9. Our cultural environment is also working against you.


Let's face it, American society does not make it easy on those trying to eat healthfully and exercise. According to Linda Bacon, associate professor of nutrition at UC Davis, "We get a tremendous amount of pressure to eat for reasons other than nurturing ourselves, and over time, people lose sensitivity to hunger/fullness/appetite signals meant to keep them healthy and well nourished. It's hard for people to come to a healthy sense of themselves given the cultural climate, and nutritious and pleasurable options for healthy food are not as easily accessible as less nutritious."

That doesn't mean this can't be overcome, but it does require maybe putting other parts of your life on a "diet." TV would be the biggest culprit, since many food advertisements, especially for children's junk food, come during this time. Other areas to put on a "diet" are chain and fast food restaurants (where portion sizes are distorted), a bad-influence friend, or driving, which may help increase walking and biking.





10. Maybe you don't need to lose weight.


Some feel that the medical problems associated with excess weight are exaggerated. Gina Kolata, a New York Times science writer questions the notion that thin is a realistic or necessary objective for most. In her book, Rethinking Thin, she asserts that weight loss is an unachievable goal for many, and that losing weight isn't so much about health as it is about money, trends, and impossible ideals. Recent research also challenges the idea that being overweight is bad. A study in JAMA found that being twenty-five pounds overweight did not increase the risk of heart disease and cancer, and may even help stave off infections.

It's true that people can be fit and healthy and not necessarily be thin, just as it's true that thin people may not necessarily be healthy. Good health, rather than weight, should be our focus, but too often, it's not. Striving for an unhealthy level of thinness may be detrimental to our health, but understanding the health repercussions of obesity is also critical.





11. This is not a diet; this is your life.


The diet industry would have us all think that we can lose weight fast, and that's that. But most people who maintain their weight understand that eating and exercising are not temporary conditions, to be dumped once a pair of jeans fit. Instead, they are lifestyle choices, and ones we should make for the long haul.

How much water on Earth? Exactly 1.33 bn cubic km

For the romantics, love is as deep as the ocean. And now, researchers at the Woods Hole Oceanographic Institution (WHOI) have actually tried to quantify the age-old query— How deep is the ocean?

They're also tackling an even more intriguing—if less romantic—question— What is the volume of the Earth's oceans?

And the answer is 1.332 billion cubic kilometres, says Matthew Charette, an associate scientist in WHOI's Department of Marine Chemistry and Geochemistry who is part of a research effort to audit all the water on the planet.

"A lot of water values are taken for granted. If you want to know the water volume on the planet, you Google it and you get five different numbers, most of them 30- or 40-year-old values," he said.

Using satellite measurements, the researchers have come with up the new ocean volume figure.

The researchers report that the world's total ocean volume is less than the most recent estimates by a volume equivalent to about five times the Gulf of Mexico, or 500 times the Great Lakes.

While that might seem a lot at first glance, it is only about 0.3 percent lower than the estimates of 30 years ago.

Most recently, researchers have pioneered the use of satellites to calculate ocean volume.

The trend toward a progressive lowering of volume estimates is not because the world's oceans are losing water.

Instead, it reflects a greater ability to locate undersea mountain ranges and other formations, which take up space that would otherwise be occupied by water.

Satellite measurements reveal that ocean bottoms "are bumpier and more mountainous than had been imagined," said co-investigator Walter H.F. Smith.

He noted that as measurements improve, ocean-volume values are lowering, emphasizing that this does not reflect an actual lessening of water but a more accurate accounting of undersea formations.

Satellite-based radar cannot "see" the ocean bottom, he explains. Rather, it measures the ocean surface, which reflects what lies beneath.

The satellite project has covered virtually all the world's oceans, except for some areas of the Arctic that are covered with ice, he said.

The result is a "new world map" of the oceans, he added.

"Matt and I are seeing a better picture of the shape and volume of oceans," said Smith

But satellite measurements have their shortcomings.


"There is a problem of spatial resolution, like an out-of-focus camera. We're measuring the sea surface that is affected by mountains, but we're seeing only really big mountains, and in a blurry way. The resolution is 15 times worse than our maps of Mars and the moon," he said.

Consequently, the researchers say, more ship-based measurements are needed to augment and "fine tune" the satellite data.

And so far, ship-based sonar and other instrumentation have mapped only 10 percent of the Earth's seafloor.

"We have gaps in echosounding measurements as wide as New Jersey," said Smith.

The study's calculation of the ocean's mean depth is 3,682.2 meters—that's 21-to-51 meters less than previous estimates.

Healthy Summer Travel Secrets


Stay Healthy on Vacation

When you're leaving for vacation, one of the last things on your mind is your health—you're too busy packing, wrapping up stuff at work, and making arrangements for the neighbor to feed Fluffy while you're away. But after investing so much time and money in your getaway, you don't want it ruined by throwing out your back schlepping luggage or sniffling through a newly acquired cold. And if you can indulge without gaining 10 pounds, that'd be nice too. Not to worry. Our guide to healthy travel will tell you how to eat well, avoid stress, stay safe, and travel comfortably, no matter where you're headed.

1. Scatter long weekends through the year

It goes without saying that vacations zap stress and make us happy, but it turns out that simply looking forward to your next trip may bring the biggest smile to your face. Dutch researchers found that people with upcoming vacations scheduled were happier than those without a trip booked, but happiness levels of the two groups were about equal after the travelers returned. It may be the anticipation of upcoming travel that accounts for its mood lift, which means that taking a few short weekend excursions throughout the year could make you just as content as a pricier 2-week jaunt.

2. Fill up on yogurt before you leave

Take the right probiotics—healthy bacteria found in foods like yogurt or kefir, or in supplements—which may help reduce gas, bloating, and diarrhea. These annoying issues can crop up on vacation because many of us consume less fiber and exercise less on holiday than we do at home. A study in the found that people taking certain probiotics had fewer diarrhea symptoms after 3 days than those who didn't take them.

Get your dose in pill form, suggests Steven Lamm, MD, a clinical assistant professor at New York University: "One capsule of the brand Culturelle has about 10 times more probiotics than fortified foods." Start popping supplements a few days before your trip.

3. Bring a natural jet-lag fighter

Crossing a few time zones on your vacay? Melatonin supplements may help your body adjust. Your body produces this circadian rhythm–setting hormone naturally (it's what helps you feel sleepy at night and awake in the morning), but traveling can throw your internal clock off. In a one study from the journal Sleep, researchers found that people who took as little as 0.3 mg of melatonin got about a half-hour more snooze time.

4. Pack a mini first aid kit

Whether you're exploring the Grand Canyon or loafing around in Aruba, you'll be grateful you brought your own supplies if you start feeling under the weather. Here's what Mary D. Nettleman, MD, an infectious disease specialist and professor of medicine at Michigan State University, recommends you have on hand:

Any prescription meds you take. Pack them in your carry-on luggage, and always in their original container. Bring more than you think you need, just in case.

Bug repellent, especially if you're going hiking or to a country where malaria is a risk. Pick one that contains DEET for maximum protection. Include topical cortisone cream for rashes and bites.

Sunscreen and lip balm. Choose SPF 15 or higher. Include body lotion containing aloe to soothe burns.

Diarrhea remedies. If you're traveling to a developing country, take along loperamide or Lomotil. Ask your doctor about a prescription antibiotic to be taken at the first sign of diarrhea.

Miscellaneous items: It's a good idea to always pack an OTC pain reliever, bandages, tweezers, scissors, laxatives, and a thermometer, as well as tampons or pads and medication for yeast infections if you're traveling abroad.

5. Don't haul a back-breaking suitcase

Instead of one jumbo bag, distribute your wares into a couple of smaller ones, and check as many as your airline permits. Distributing luggage into smaller suitcases instead of one mega one helps you balance the weight better, so they're less likely to strain your back and shoulders. (Plus, a huge overstuffed suitcase is likely to cost you extra fees at the airline check-in counter.)

When stowing your carry-on luggage, stand straight and away from the overhead compartment, suggests the American Chiropractic Association. Whenever possible, place heavier bags under the seat in front of you to avoid lifting them over your head.

6. Splurge on an inflatable pillow

Got back pain? Position a pillow in the gap between the small of your back and your airplane seat. This will counteract the tendency to slump and decrease the risk of in-flight back pain. Once you've taken off, perch your feet on your carry-on bag on the floor. This will bring your knees above your hips, which takes pressure off your lower back.

Another helpful tip: Angle overhead vents away from you: Cool air can stiffen your neck and shoulder muscles, says Steven Conway, DC, spokesman for the American Chiropractic Association.

7. Stretch out every 2 hours

It may annoy your fellow fliers if you don't have an aisle seat, but getting up to stretch your legs regularly is good for your circulation. Studies show that sitting motionless for several hours—whether in a plane or a car—increases your risk of developing deep vein thrombosis (DVT), a condition in which blood clots form in your legs. In rare instances, the clots can be fatal.

So walk around or at least stand every couple of hours. For an easy circulation-revving exercise at your seat, point your toes down (heels up), then raise your toes up toward your knees so that you're flexing your calf muscles, suggests Rebecca W. Acosta, MPH, executive director of Traveler's Medical Service in New York City.

8. Brown bag your food

You never know what greasy airport or roadside rest stop options await you, so prepare for the worst with your own DIY meal. For the plane, pack a whole-wheat sandwich, a bag of trail mix, easily portable fruits like apples and bananas, etc.

For car trips, tote a small ice chest filled with similarly nutritious fare. If you do hit up a roadside stop, stay away from fried items and fatty condiments such as mayo and oily dressings. Grilled chicken sandwiches are okay if you hold the mayo. Ordering a salad? Get the dressing on the side, and dunk each bite in it to shave empty calories off your meal.

9. Pack your car the night before

If you're leaving in the morning, pack up your car at night. Fluids pool in your spinal disks while you sleep, making your lower back taut and sensitive to irritation when you first wake up. Before getting into the car, take a short walk to loosen your leg muscles, and be sure to stretch, advises the ACA.

Don't worry about making good time at the expense of taking frequent breaks, either. Prevent that drowsy driving feeling by stopping every 2 to 3 hours to stretch and walk around; both will give your energy levels a much-needed bump.

10. Make your hotel room feel homey

If you have trouble nodding off away from home, bring a touch of it with you. Packing your own pillow or blanket can help. Also, consider bringing some chamomile tea bags. The herb can help take the edge off a stressful journey by relaxing a tense mind and sore muscles, according to clinical herbalist Douglas Schar, PhD. It also has a sedative effect, so you'll be able to get a good night's sleep.

11. Lather up often

Wash your hands frequently while you fly—especially after you use the restroom. (One survey found that 22% of passengers left airplane bathrooms without scrubbing up. Ickkkk.) Airplanes are already high-altitude incubators for cold-causing viruses. Thanks to close quarters and recirculated air that dries out protective mucous membranes, 1 in 5 airline passengers develops cold symptoms within a week of flying, found a study from the University of California, San Francisco.

Even four-star resorts aren't immune to germs: One study from the University of Virginia Health System found that hotel rooms were teeming with bugs. To avoid catching a cold or worse during your getaway, wash your hands often and bring some alcohol-based hand gel too. It's hard to avoid cold viruses on hotel remote controls and light switches, so send those germs down the drain before they ruin your good time.

12. Act like a fire marshal

When you arrive at your hotel, we know you just want to plop down on that fluffy king-size bed—not think about safety hazards. But spend an extra 3 minutes to inquire about fire exits, alarms, and sprinkler systems, says Acosta (it's not like hotels are fire- and floodproof). To be safe, always lock your door, and avoid first-floor rooms, which are too easily accessible from outdoors.

13. Put exercise on your itinerary

Trust us: You'll be happier and feel healthier if you squeeze in some activity while you're away—and exploring a new city on foot definitely counts. If you're in more of a resort-type setting, take advantage of the hotel gym or swimming pool (even most small hotels have fitness centers now). If you don't want to spend precious vacation time in your hotel gym, get out and try something new. Depending on where you're staying, you might want to try inline skating or kayaking, or you can just rent a bike or go hiking. Even 20 minutes a day will help boost your energy levels (essential for all-day sightseeing) and take away some of the guilt from those indulgent vacay dinners.

14. Check your insurance before you depart

It's wise to look into your medical insurance plan before you leave home. If your plan covers you outside the United States (many, including Medicare, don't), carry a copy of your policy and your insurer's phone number. Otherwise, if you're heading on a passport-carrying trip, consider purchasing some additional travel medical insurance, says Grant Tarling, MD, chief medical officer for the Los Angeles-based Princess Cruises. This applies to any form of travel outside the United States and, sometimes, even out of state.

Top 12 Dangerous Muffins

Eventhough most of us know that, really, muffins are just cupcakes for adults, for many they are still the go-to to-go breakfast. Faced with the choice between a meaty-eggy fast food sandwich and a muffin, it's pretty safe to assume that the healthy eater will opt for the muffin. But is it really the healthier option? Looking at the nutritional content of muffins from the country's top coffeehouse chains, I was shocked (shocked!) to see some of the numbers behind many an earnest-seeming muffin.

Although muffins don't carry the same load of saturated fat and outrageous levels of sodium that other fast-food breakfasts do, they make up for it in calories and sugar. Would you believe that one of the muffins I found has only 40 calories less than that of Carl's Jr Breakfast Burger–which is not just a burger, but a burger with a fried egg, bacon, American cheese and hash brown nuggets!

The World Health Organization recommends limiting sodium consumption to under 2000 mg per day for the average person–most of these muffins have at least 25 percent of that. Meanwhile, the American Heart Association recommends that the average woman should consume no more than 25 grams of added sugar per day–all but one of these muffins exceed that, some by more than 100 percent. And as for calories, well…the calories. The most benign of these muffins has almost the same amount of calories as an Egg McMuffin with a side of hash browns.

Though in all fairness to the muffin, the lack of meat and saturated fat does make them shine in comparison to, say, the breakfast burger–just be cognizant that by opting for one of these (or similar) muffins in the morning, you should skip dessert after dinner since you've already had it for breakfast.
12. Tim Hortons: Whole Grain Raspberry Muffin

This Canadian chain that merged with Wendy's to expand their US market is the maker of some of the more innocent muffins on the block, but beware the "Better for You" options. While the Chocolate Chip Muffin categorized as "Decadent" seems properly classified, the "Better for You" Whole Grain Raspberry Muffin is only 30 calories less and has more calories from fat, more total fat, and the same amount of sodium as its chocolate chip sister.

Calories: 400
Calories from Fat: 160
Total Fat (g): 17
Sodium (mg): 580
Sugar (g): 26

11. Peet's: Reduced Fat Pumpkin Ginger Muffin
I am always amused (in a "seriously?" kind of way) by healthy food marketing spin. So, for instance, this Pumpkin Ginger Muffin has "reduced fat," but reduced from what? It still has 14 grams of total fat–and it is still 460 calories.

Calories: 460
Calories from Fat: 130
Total Fat (g): 14
Sodium (mg): 530
Sugar (g): 37

10. Peet's: Double Chocolate Muffin (Vegan)

I completely applaud Peet's for offering a vegan option, and a vegan chocolate option to boot! But don't let the "vegan" in the name lead you to believe that it's somehow not high in calories, fat, and sugar. Still, the vegan part is really great. Yay Peet's.

Calories: 460
Calories from Fat: 210
Total Fat (g): 17
Sodium (mg): 135
Sugar (g): 37


9. Starbucks: Zucchini Walnut Muffin
Oh this is good–a zucchini muffin! I would fall for that one in a heartbeat. What I do like about this muffins is that every ingredient is recognizable and pronounceable, what I don't like is the calories, total fat and the high level of sodium. Just because they put zucchini in it doesn't mean it's perfect.

Calories: 490
Calories from Fat: 260
Total Fat (g): 28
Sodium (mg): 480
Sugar (g): 28
8. Caribou Coffee: French Toast Muffin

When the list starts wandering into "French Toast Muffin" territory, you know we're getting somewhere. I mean, obviously if you are ordering a French Toast Muffin you're not expecting a spa breakfast, but are you expecting 50 grams of sugar–double the daily recommendation? Hello "sugar topping and a generous portion of maple icing."

Calories: 490
Calories from Fat: 170
Total Fat (g): 19
Sodium (mg): 280
Sugar (g): 50
7. Dunkin' Donuts: Honey Bran Raisin

What's the low-calorie option at a donut shop? Of course it must be the honey bran raisin muffin, but of course, it's not. Although this muffin does have a healthy does of iron (RDA: 25 percent), you could eat two Bavarian Kreme Doughnuts for the same amount of calories. Not that you would want to, but still…

Calories: 500
Calories from Fat: 130
Total Fat (g): 14
Sodium (mg): 450
Sugar (g): 48
6. Peet's: Bran Cranberry Apple Muffin

Bran, cranberry, apple–sounds good so far. But, then there's the calories, oh my, and the sodium! So much sodium; more than a third of the recommended daily limit. I think they should rename it the Bran Cranberry Apple Salt Muffin.

Calories: 550
Calories from Fat: 250
Total Fat (g): 28
Sodium (mg): 740
Sugars (g): 22
5. Au Bon Pain: Carrot Walnut Muffin

Again with the healthy ingredients…and the calories and sodium! I can't conceive of how they can make this muffin so caloric and so high in sodium. This muffin has 100 calories less than the chain's Chocolate Cheesecake Brownie, and almost as much sodium as a Burger King Whopper.

Calories: 560
Calories From Fat: 240
Total Fat (g): 27
Sodium (mg): 820
Sugars (g): 40
4. The Coffee Bean and Tea Leaf: Zucchini Muffin

Another zucchini muffin, another overly-caloric and high-sodium food item. Again, I would totally fall for the zucchini muffin trick–that is if I didn't know that three and a half bowls of the Coffee Bean's Cranberry, Almond & Raisin Granola has the same amount of calories as one of their Zucchini Muffins.

Calories: 620
Calories From Fat 100
Total Fat (g): 11
Sodium (mg): 640
Sugar (g): 37

3. Dunkin' Donuts: Coffee Cake Muffin
At least they're not beating around the bush with this one, the Coffee Cake Muffin doesn't pretend not to be a cake, but, with the muffin moniker it still evokes a healthier image than it deserves. This muffin outperforms all the others in terms of sugar, does a bang-up job in the fat department, and has only 20 calories less than a Burger King Double Croissan'wich with Sausage Egg and Cheese.

Calories: 660
Calories from Fat: 230
Total Fat (g): 26
Sodium (mg): 530
Sugar (g): 57

2. Winchell's: Cranberry Nut Muffin
What has more calories than six Winchell's Glazed Old Fashioned Doughnuts? One Winchell's Cranberry Nut Muffin. You read that right. I've also got my eye on that total fat, sodium, and sugar. Enough said.

Calories: 670
Calories from Fat: 330
Total Fat (g): 37
Sodium (mg): 640
Sugar (g): 43

1. The Coffee Bean and Tea Leaf: Lemon Cream Cheese Poppy Seed Muffin
Ahhh, the Coffee Bean's Lemon Cream Cheese Poppy Seed Muffin–the world's longest-named muffin, and perhaps the most dangerous. The calorie count–I can't get over it! For the same amount of calories you could have this for breakfast: a bowl of oatmeal, a banana, a cup of blueberries, a cup of yogurt, a piece of toast and a handful of almonds. Or, just a muffin…

Calories: 740
Calories From Fat: 300
Total Fat (g): 34
Sodium (mg): 540
Sugar (g): 50

Pregnant women should be allowed to eat more fish


Pregnant women should be encouraged by the Government to eat at least two portions of fish a week to reduce the risk of their children developing brain disorders, a group of leading nutrition experts have claimed.

The nutritionists fear that current official advice to women, which recommends they eat no more than two portions of fish a week, is leading to an increase in brain disorders.

They say recent research has shown that omega-3 fatty acids found in fish, known as docosahexaenoic acid, are essential for the brain to function properly and current Government advice is insufficient to provide women and their children with enough.

The researchers are to appeal to the Food Standards Agency and the Government's Scientific Advisory Committee on Nutrition in an open letter asking the two bodies to revise their advice.

They believe that women should be eating at least three portions of fish a week.

Fish consumption among women of child bearing age and girls is currently restricted due to concerns about the presence of potentially harmful contaminants in fish such as dioxins and methylmercury.

Speaking at a conference held at the Royal Society of Medicine in London last week, Professor Jack Winkler, director of the Nutrition Policy Unit at London Metropolitan University, said the benefits of fish oil far outweighed other risks.

He said: "The Food Standards Agency issued advice to women and pregnant women about fish in 2004 which was ultra conservative. Since then, there has been research which indicates that women who have eaten more fish than those recommendations suffer no harm but their child's brain performance improved.

"The evidence is beginning to show that this ultra conservative advice is effectively denying women the benefits of fish. Worryingly the current advice is scaring women off eating fish completely as the message it gives is that fish is risky."

A study published in the Lancet in 2007 of almost 12,000 pregnant women showed that those who ate less than 340 grams of seafood a week, which is equivalent to two and a half portions, had children who were at greater risk of having low verbal intelligence.

It concluded that the risks from loss of nutrients were greater than the risk of harm from contaminants in fish.

Professor Michael Crawford, director of the Institute of Brain Chemistry and Human Nutrition at London Metropolitan University, said: "Unlike the rest of the body, the brain is mainly made of fat. It needs these fatty acids for brain growth and development.

"We are deeply concerned that this has been more or less neglected in the current advice and unless there is a change in nutrition advice to take the brain into account, then mental disorders are going to continue to grow at an alarming rate."

New research presented at the conference also suggested that docosahexaenoic acid deficiency may also play a role in the development of behavioural disorders such as ADHD in children.

A study by Dr Robert McNamara, from the department of psychiatry at University of Cincinnati College of Medicine, found that boys aged between eight and ten who were given additional docosahexaenoic acid had increased brain activity in attention tasks than those taken placebos.

Fish oil has also been linked to a number of other health benefits including reducing the risk of heart disease and cancer, combating memory loss and arthritis. The sale of supplements containing omega 3 fatty acids is now a major business.

Some recent studies have also found no evidence that taking fish oil tablets had any effect on boosting the academic abilities of children.

A spokesman for the Food Standards Agency said: "Our advice on oily fish consumption in pregnancy is based on a 2004 review involving two independent scientific committees who weighed up the nutritional benefits of oily fish against the possible risks, and the report included pregnant and lactating women."

How to Make Your Trade Show Booth Look Really Interesting


Trade show booths are used to showcase products, services and ideas. When operating a trade show booth, you have to do things that will make customers want to look at what you have. That requires you to be very creative. So what should you do to really make your trade show booth look really interesting?

1. Giveaways

People like things that are free. To them, they are receiving something free, but when they look at that item they will remember that you have something they need. Below are the giveaways that can do:

* Play games with your customers. Have a spinning wheel that they can spin to win a price. You can give them gift certificates that they can use toward a purchase at your booth or you can have prizes lined up.

* Have things for the kids. Something as simple as a balloon will make their day. Parents will appreciate anything you give their children to keep the kids pacified. Rent a helium tank, buy some balloons, and you're in business. If you really want to make the balloons work for you, then you can have some printed up with your company logo on them.

2. The booth

The booth itself needs to be dressed up for your customers. You have to be really creative with it to make it stand out amongst the many others at the trade show. To begin, custom trade show exhibits can incorporate many features, including table skirts, second floors, banner stands, conference rooms, theater presentations, pipe and drape, plasma screens, demo stations, product shelving and storage – and each type of booth requires its own unique timeline.

There are also many different accessories that you can add with your trade show booth that will give your company many more options when presenting your services or products. Enjoy setting up your booth and bring in more customers with the perfect trade show booth with a style of elegance, innovation, and style.

How to Save Money When Shopping


Shopping is very addictive. Most of the time, the household budget is sacrificed once you go shopping. Shopping should not give you headaches as long as you know how to budget. Here are the things that you need to remember:

1. Always remember to spend your money wisely whenever you go shopping. Bring only the exact amount of money you need in buying your items. To ensure that you only buy the important things, you have to make a list of the items that you need to buy. You may then budget your money wisely and will prevent you from buying things that are not that important.

2. It is advisable that you compare prices from different stores before buying an item. Do not limit yourself to just one store. There are stores that offer the same quality but can have a lower price. A smart thing you may do is to be attentive to the prices of the items that you buy regularly when shopping. There are instances that a store has an untimely changing of prices on different items.

3. It is recommended that you do your shopping during the end of the season. Prices of many items, especially clothes, are very low and affordable during this time of the year. You may buy clothes in the months of August and September if you are looking for bargain clothes for your summer wear.

4. You may shop in dollar stores where you can find items that are on sale and where prices are low. Although the quality of some items is not the same when you buy in malls and shopping galleries but the merchandises are still new and not yet used. These stores can provide you the best prices that can cope with on your budget.

5. Another way to save money while shopping is to economize the travel you make in finding the stores you want to buy an item. You may take a stop on your daily route to check if the items you buy regularly have not changed their prices or are still in the price of your budget. You may purchase the item even before you do your shopping schedule. This can save you fuel and time.

6. Try to find discount stores that offer quality items that have discounts and can offer a very affordable price on your desired item. The prices on discount stores may vary depending on the season of the year. These stores can be located in large shopping areas like in malls and shopping galleries.

How Government-Funded Programs Become Sources Of Debt Relief


There is no actual government relief or financial assistance that is directed to help against credit card debt. However, there are funds that are sponsored by the government that will help people who are having problems with their credit cards and those who are in need of debt help.

If you are having problems with home foreclosure and have to struggle to keep the credit card companies off your lawn, then you'll be glad to hear that the government offers financial assistance and relief to homeowners who qualify for housing grants. It's not really a fund to be used for card debt, but with additional funds, you can augment your capacity to pay or reduce that debt.

Another way you can get help from the government is through tax rebate checks. The financial value of checks issued to certain demographics varies on a lot of factors. And if you are a legitimate candidate for such federal funding, you can use that extra money to pay off your debt and postpone a date with your debt assistance expert.

If you are in deep debt and are thinking of declaring bankruptcy, the government can still stave off that from happening. There are various non-profit groups that partake in helping you with debt settlement and management for free by offering free credit consultation. This is a big help to families who are now stuck with debts up to their necks. Professional credit carddebt help services can be a bit expensive though.

You can also avail of other government relief and grants such as Medicare, college grants, and disability checks to really boost your chances of settling and squaring off your debt and live a life rooted in financial freedom.

What You Need When Creating A Website


Most businesses now days have a website. There is much to think about when you decide that you need a website for your business.

The first of these is the design and development of the site, which will take a website from the original ideas to the finished article. Assuming you don't have the skills yourself you will need to hire a freelance web designer or a web design agency. When deciding who to use it is a good idea to look around and compare the work they have done, their experience, and how much they charge. Most web design agencies will make a selection of different designs that they will then present to their client. The client will then choose between these concepts, while suggesting any changes they would like to it.

For these designs to be turned into reality, web developers will be required. Many web design agencies have both designers and developers working for them so this can all be taken care of by the same company. The developers' job is to actually turn the designs into a fully functional website ready to be uploaded onto the internet.

After your website has been produced it will need to be hosted. A web hosting company will upload your website onto their server, allowing the world to see it. This is usually paid for either on a monthly or annual basis. There are many hosting packages available, from cheap basic hosting, to complex hosting solutions for large websites. There are massive variations in the services provided and the prices. Which package is best depends on what is required for the individual website.

SEO is a service many website owners require so their sites appear high in the search engines such as Google, Yahoo and Bing. The majority of internet users regularly use search engines to find information or businesses that provide the services they are looking for. SEO stands for search engine optimisation and means that websites are optimised to give them the best possible change of being ranked higher in the search engines. This is done by various on-page and off-page techniques. On-page SEO refers to changing web pages to tell the search engine robots what the page is about. This includes providing the relevant text, and changing the page titles and descriptions. Off-page SEO is generating inbound links to the website. These are links to the website from other sites. The more links that point to a site the better, although it is about quality as well as quantity. Links from relevant and trusted sites are preferable.

Having a website, especially for a business is not a simple process. There is much to think about to insure that the website is successful. You need to have your website designed to look how you want, as well as giving potential visitors what they are after. For anyone to see the website it then needs to be hosted, and you may want it optimised so that the search engines, and therefore internet user, can find it.

Andrew Marshall

The Importance Of Evaluation Of A Legitimate Home Business Opportunity


The moment you start a legitimate home business opportunity you need to ensure that it is a success rather than a failure. It is for this reason that you should be able to evaluate the home based business correctly before you fall prey to any wrong decision. There are many people who try to figure out on the successful ways on which alegitimate home business opportunity can be successful right from day one. The trick is that you need to evaluate the prospects of the legitimate home business so that you can make it a roaring success when you begin.

Nowadays all Internet businesses can be divided into the following broad categories and they are the businesses that specialize in real products that are shipped and used by the internet as a part of their sales and advertising tools. The second category is the services that are sold and delivered over the internet like that of the software code. This category deals with businesses that are consisted of hardware as well as applications that are used for security, marketing, analysis and other evaluations as well. When you are going online there are also other factors that you need to take into consideration and they are spasm and other cyber threats. When you are evaluating the business that you are about to venture into you must ensure that you take the above into consideration as well.

When you are evaluating any legitimate home business opportunity you must ensure that you check into the business plan, skill set requirements, strategic fit etc. You should review all these factors and once you find them satisfactory you can precede with the resources and the investment. You can also read the guidelines that are applicable and you should understand them well too so that you do not have any problems in the future. When you are investing in the right business venture you should test the waters before you dive in. It is prudent for you to conduct a market research and get reviews of the business that you are about to invest in. This in turn will help you determine the fact on whether you should invest in the said company or not. There should also be a research on the competition in the market and the services and the products that are highly in demand in the present economic conditions. You have to determine their success rates in the chosen fields too.

Last but not the least you need to evaluate the skills that are required for your legitimate home business opportunity so that you are aware of what you are capable of. You should opt for something that you are well versed with so that you have no problems in getting the maximum profits with the minimum efforts with success! Yourlegitimate home business opportunity depends solely on your projection and evaluation for being successful. You need to be patience and conduct an online research so that you get your business up and running without problems.

How Earth Hour Contradicts Itself !


If previous Earth Hours are any indication, this Saturday's annual ritual will possess a curious blend of contradictory properties. Switching off the lights for an hour will have little effect on climate change, practical or symbolic, yet it will likely follow the established trend of growing participation each year. All good contradictions deserve an explanation, but the most likely ones in this case don't bode well for our Western liberal Enlightenment tradition.

Earth Hour will not reduce the consumption of resources. Even without the parties, concerts, or candle burning, Earth Hour could only delay consumption, not reduce it. A more effective way to pursue the goal of Earth Hour would be to calculate one's annual income, divide it by the number of hours in a year and (cleanly) burn that much money—less money equals less future consumption.

Meant to be symbolic

Some might say that misses the point, Earth hour is meant to be a symbol. But it won't "send a message" to politicians (at least not the intended one), and its hollowness causes other problems. As a thought experiment, why isn't it Earth two hours, or a whole day? And how many Earth Hour participants really enjoy sitting in the dark, as opposed to burning candles, playing flashlight tag and attending Earth Hour concerts? The real message Earth Hour sends politicians is that people think this fights climate change, and any policies, which actually restrict access to carbon-based energy, would be political suicide.

At the same time, Earth Hour dims the image of carbon emission reduction policies by associating them with hardship. If climate change mitigation policies were sold as policies of sacrifice, they'd be even less popular than they are already. The best escape route from this charge of sacrifice is that new technologies (which, as the story goes, we would have adopted long ago anyway) will make the shift to a low-carbon economy painless. Yet going without light for an hour celebrates sacrifice while renouncing technology.

This is not only the wrong image it is the wrong policy. Earth Hour preaches deprivation (in principle, if not in practice) but wealthier countries are better environmental stewards than poor nations. That's because people tend to look after their most basic needs first and the environment second. Saving the Amazon rainforest as vital carbon sinks is good and well if you live in a country like Canada, but some people in Brazil are desperate enough for survival that the army must fight illegal deforestation. Wealth and technology should be the celebrated hope for solving problems like climate change; instead, Earth Hour symbolically switches them off.

Earth Hour is not just ineffective at promoting carbon emission reduction. Politically and practically, it achieves the opposite. Why would somebody who cared deeply about climate change want to be part of an event so wrong-headed? The conclusion that Earth Hour is not primarily about climate change—rather that climate change is a proxy for some other cause—becomes harder to escape with each passing Earth Hour.

Some argue the other reason for Earth Hour events are to simply have a good time. Coca-Cola is a major sponsor and they know how to back a good festival—just look at the Olympics. The festival hypothesis may explain the motives of mainstream participants, but not the chosen theme of the festival.

Human achievement hour

In contrast, one U.S. think tank is promoting Human Achievement Hour, designed to coincide with Earth Hour. It's a meditation on economic and technological progress that, since 1800, has doubled life expectancies and fed six times more people than ever before. Human achievement all but eradicated countless diseases such as polio and tuberculosis; it also puts 300,000 new books on the shelves every year, and so on.

Anyone with the slightest intuition about modern society, though, would bet long odds against Human Achievement Hour being anything more than a fringe event. Popular culture has moved away from the values that created our prosperous society by choosing a festival that celebrates downplaying or opposing our wealth and technology.

At the most flourishing time in human history, popular culture takes human achievement for granted. Instead, it seeks symbolism that renounces the Enlightenment values of the last two hundred years—quantifiable data, measurable results, reason, and the liberation of humanity and nature from the effects of poverty, which destroys both human souls and nature. In the broad sweep of history, movements such as Earth Hour are usually described as occult.

Lessons From the Fall of the USSR !


There are several lessons that can be learned from the experience of the Soviet Union. I think the first one, which is difficult for many Americans to understand, is that ideology is important.

The Soviet Union was not a real country. The countries that emerged from the wreckage of the Soviet Union—Russia, Ukraine, Georgia—are real countries, but the Soviet Union was not a real country. It was an emanation of the ideology. So when the Soviet ideology, Marxism-Leninism, was discredited, the Soviet Union could not exist because it was not based on anything else.

It follows from this that an anti-human and immoral ideology needs to be challenged. Many people in the West took the view that because communist ideology appeared ridiculous, it was not necessary to criticize it. This was a big mistake.

Communist ideology, which appeared ridiculous from the outside, was very powerful in terms of its psychological effect on people in communist countries.

Therefore, it was important to challenge communist ideology not just on economic grounds but also on fundamental moral grounds. Such a moral challenge is necessary because communist ideology implies not just creating collective property but also—by depriving human beings of all freedom—changing the nature of man.

Dissidents

Another lesson from the experience of the Soviet Union is that it's important to support those people inside communist countries who defend human rights.

Many people in the West, including many in the United States, took the view that the Soviet dissidents were not important. They said the dissidents were very few in number, that they had no support in the country, and that they represented no one but themselves.

It is true they were few in number, but they represented the idea of universal morality and therefore had great importance.

As long as there were persons inside the Soviet Union who were ready to speak up for universal values, they remained a factor in the life of the country. And the example of the dissidents had an effect on many who were afraid to defend universal values themselves.

As a result, when the regime began to weaken, there were people who were ready to challenge it on the basis of values that had been preserved and respected even during the long years of totalitarian domination. Ideas discussed by small groups of dissidents in their kitchens emerged to become the dominant view of millions of people. As a result, the collapse of the Soviet Union became unstoppable.

Moral Reform

One final point is that once the regime collapsed, it was not possible to build a democratic society based on economic reforms without an accompanying moral reform.

In Russia, many of the reformers who took over after the fall of the Soviet Union thought it was enough just to change the economy and that everything else would take care of itself.

But in fact the economy was not capable of dictating values for society. Society was in need of values in order to restrain it and guide it. Because the moral aspect of change was neglected, communism in the former Soviet Union was replaced with rampant criminalization.

The moral values that were responsible for the destruction of the Soviet system needed to be the basis for the construction of a new society for the transition to democracy to be complete.

The Soviet Union is now part of history, but these lessons from the fall of the Soviet Union and the experience of post-Soviet Russia can help the peoples of China and Vietnam today.

David Satter is a Senior Fellow of the Hudson Institute and Former Moscow correspondent for the London Financial Times (1976–1982)

This article was a speech delivered by David Satter on Jan. 23, 2010, at VHN, Vietnam Overseas Television, in Fountain Valley, California. Reprinted with permission Wei Jingsheng Foundation, www.weijingsheng.org

The Wei Jingsheng Foundation is dedicated to the promotion of human rights and democratization in China.

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