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10 Analogies for a Great Leader

Leaders of required to posses several supreme personality traits such as competence,commitment,courage, focus, generosity, passion, responsibility,vision,problem solving attitude and

self-discipline. Below analogies are given for the leaders for their self audits which constitute forthe transformation from 'effectiveness to greatness' as per Stephen R ovey's boo! "#he$th%abit&"

(- #he )reat Leader is li!e the Lion %edoes not fearin any !ind of tragic circumstancesandgrabs the 'Lion's share' *mar!et share for his company+ and also gives us the protection from otherdangers. %e faces the difficulties with courage, meets them, treats them and defeats them.

- #he )reat Leader is li!e the Foundation of a Building %e penetrates enough in the roots in

order to strengthen the foundation of the company. By penetrating means he has strong grip on thepolicies, procedures, products and services. #his helps company grow more and more.

- #he )reat Leader is li!e the Rocket hen in action, he focuses on the target with full /eal and/est. %e does not get distracted by any other disturbances and challenges in his path.

0- #he )reat Leader is li!e the Doctor ho !nows the real root cause of the diseases *issues+. %eisanalyticalin his approach. %e not only ta!e corrective actions in order to fi1 the issues but alsota!es preventive actions in order to overcome the diseases2problems so as to eliminate thempermanently.

3- #he )reat Leader is li!e the Train Engine %e has a clear destination in his mind. %e ma!es surethat all of the passengers *employees+ reach their destination. #he passengers *employees+ belongto so many categories *low2high performing, active2inactive, sic!2healthy, poor2rich etc+ howeverhe ta!es all of them along with him towards the target destination and steadily reaches there.%e !eeps the engine up and runningto ensure that target is achieved by all means.

4- #he )reat Leader is li!e the Professor %e teaches his followers with theoretical, practical,pictorial, verbal, friendly and2or commanding ways of trainings. %e is effective incommunicationand clearly elaborates his requirements2targets so that every single member clearlyunderstands the target and his2her role.

5- #he )reat Leader is li!e the Servant %e facilitates the tas!s and paves the way for his clients*team members+, eventually the clients focus on their ma6or responsibilities.

$- #he )reat Leader is li!e the Newspaper %e highlights and summari/es the critical happeningsso that the readers *followers+ are up-to-date about surroundings and ad6ust their wor! relatedstrategies accordingly.

7- #he )reat Leader is li!e the Water %e cleanse the system by removing the dirt, by reducing
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the impurities.

(8- #he )reat Leader is li!e a Cricket Captain %e organi/es the players2resources based on thedemand. %e performs for his team and not for his personal achievements. 9or him, team comes firstso his intentions from his team and company's perspective are :;-:;.

hat other analogies you have in your mind for )reat Leaders>>"

#o his surprise, he hears the voice repeating, somewhere in the mountain"===hhhhhhhhhhh>>>"

urious, he yells "ho are you"

=ngered at the response, he screams "oward>". %e receives the answer"oward>". %e loo!s to his father and as!s "hat's going on".#he voice answers "Aou are a champion>".

#he boy is surprised, but does not understand. #hen the father e1plains "eoplecall this C%D, but really this is L:9C. :t gives you bac! everything you say or do.Dur life is simply a reflection of our actions. :f you want more love in the world,create more love in your heart. :f you want more competence in your team, improve

your competence. #his relationship applies to everything, in all aspects of life. Lifewill give you bac! everything you have given to it."

Aour life is not a coincidence. :t's a reflection of you>"

-- En!nown =uthor

22 Things to Keep


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Aou are what you eat -and what you don't eat. Similarly, life depends onwhat you !eep and what you don't !eep. #here are many things in lifethat people may !eep, but only a few are truly worth !eeping. %ere is alist of what to !eep *and how+ for a brighter, happier and morefulfilling life.

(+ Feep calm. Lifecan be unnerving and if you don't ma!e an effort to !eep collected andfocused, you could easily lose your cool. #a!e regular, conscious deepbreaths to calm and center yourself.

+ Feep your chin up.;ot only is it good for your posture and diminishes your double chin,it also helps you maintain an ": can handle it" attitude. By !eepingyour chin up, you can !eep your head above water.

+ Feep your spirits high.=lways maintain a positive and 6oyful attitude. Remember that no onecan per! you up li!e yourself. Feep your spirits high when the goinggets rough by focusing on your dreams and counting your blessings.

0+ Feep your word.#he true measure of a man is if he !eeps his word.%onorable and trustworthy is the man who stands by what he says andpromises. :t is important to thin! well before spea!ing because once aword is uttered and released into the universe, its vibrations could nolonger be erased.

3+ Feep in time with your inner drummer.Gon't be swayed by others into following the confusing beat of theirdrums. =lthough it is sometimes necessary to ad6ust to the pace ofothers, it is best to !eep in step with your personal rhythm and todance to your own music.

4+ Feep in touch with the child in you. #hesource of creativity in your life is that little child within you. %equestions, he marvels, he imagines and invents. Stay in touch with him,and be young and creative for life>

5+ Feep abreast of the times.#he world is moving so fast. Fnow what's happening, what's in style,what's au courant, what's relevant, what's important. Learn the hottesttrends and the latest in technology. Gon't be caught in a time warp oryou'll be left behind.

$+ Feep in shape.


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Aour shape shows your state of health. Aour body is the vessel that you6ourney through life in. Feep it healthy and strong. Gon't be one ofthose people who say, ":'m in shape? round is a shape>"

7+ Feep your mouth shut.

eople tal! too much. e language ourselves to our own destruction anddefeat. Fnow when to tal! and when to shut up. =void being too verbose.Dftentimes, silence spea!s more eloquently than words.

(8+ Feep good friends.)ood friends are hard to find. ;urture friendships that ma!e yourplight through life easier, more wonderful and meaningful. #ruly poor isthe man who has no good friends.

((+ Feep great memories, not heavy ob6ects.:n the very end, good memories of life are what we will be left with,

not 6ewels and riches that we can't bring when we finally go. Live eachmoment beautifully. Lin!ed together, these magical moments createa magnificent life.

(+ Feep a diary.riting a 6ournal is therapeutic. Record the important events in yourlife, your dreams and aspirations, even your failures anddisappointments. hen you trace bac! events in your life, you are boundto learn lessons from them as well as find great inspiration andstrength.

(+ Feep saying grace and than!s.Blessed is he who says grace before he eats and gives than!s for allthe gifts he receives daily. @aintain a than!ful attitude and focus onyour blessings instead of disappointments.

(0+ Feep on moving forward.#he universe moves forward in time. Gon't get stuc! in yesterday? ma!ean effort to moveahead to abetter life. Grop those unnecessary pieces of material and emotionalbaggage that weigh you down and !eep you from flying to your loftiest

dreams.

(3+ Feep out of danger.%e who e1poses himself to danger finds it. Gon't court danger? avoidit. =s they say, an ounce of prevention is worth a pound of cure. Loo!out for number one *that's you>+, and always stay safe and sound.

(4+ Feep up the good wor!.


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Success is built upon success. #he more you do, the more you achieve?the more you achieve, the better you get at doing it. @a!e success ahabit by !eeping up the good wor!.

(5+ Feep young.

Go everything in your power to stay strong, suppleand youthful.#hin! young? feel young. = wise man once said ":t is never too late tobe what you might have been." Remember that age is a number and thatyouth is an attitude.

($+ Feep on Cn6oying.Life is a dance through space and time. Cmbellish whatever lifeplays for you with your own fresh orchestration and creativechoreography. Be e1cited in your heart and !eep your feet light withhappiness.

(7+ Feep on loving.Love is the reason we were created. Love diminishes when hoarded butmultiplies when shared. )ive it and feel it overflow in your heart. Lovecures all sadness, pain and sorrow. Lonely is he who does not give loveaway and therefore gets none in return.

8+ Feep on dreaming.@ost men, even if they are young, are dead - that is, if they can nolonger dream. Dur dreams are what !eep us young and alive? they give usthat spar!le in our eyes. Dur dreams !eep us going even while everything

around us says, "Stop."

(+ Feep on hoping.;ever lose hope. #omorrow will be another day that will bring new hopeand greater blessings. Feep faith in the abundance of the universe andthe mystery and perfection of life. %ope for nothing but the best andthat's what you will be granted.

+ Feep on believing. Belief is the mother of reality. hat you believe becomes your truth. Believein yourself, believe in the magic of theuniverse, believe in the power of your

dreams. =nd most of all, believe you can do it, so you can have all your heart's desires>Tese !ou "ust Not #eep

(+ Gon't !eep up with the Honeses.Hust because your neighbor bought a red 9errari, you, too, must getone. Gon't 6oin the bandwagon and !eep away from the "herd mentality."#oo much unhappiness in this world is caused by comparisons - comparingyourself and trying to measure up to other people. #here is really no


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need to live up to others' e1pectations if it would 6ust bring youinconvenience and misery.

+ Gon't !eep issues and grudges.#he reason most of us stay miserable is because we !eep issues,

grudges, and problems. Geto1 yourself of complaints and issues that !eepyou from being the best that you could be. #ry to solve all problemsthat beset you? never leave anything unresolved. #he questions andpu//les of life are what ma!e it challenging and e1citing.

+ Gon't !eep resentments and memories of painful e1periences.Life is not a bed of roses so you must learn to let go of negativefeelings and memories of painful e1periences. :t's hard to go on livingwith a heavy heart. ardon, forgive, forget

Hoe !eedies for Sore Throat

Are you having a sore throat? Is it hard for you even gulp down your saliva? It must be the first

sign of an upcoming cold.

The common symptoms of sore throat are burning, scratchiness and pain, which result in

difficulty to swallow and even talk. There are many causes that can lead to this problem, topmost

being the presence of bacteria or viral infections. Other causes include exposure to dry heat and

smoking. It may also take place because of some allergic reactions.

There are a large number of over the counter drugs available to treat sore throat, but who needthese drugs when we have such amaing, natural home remedies, which can relieve your

problem of sore throat in an instance. !ere they are"

Salt "ater

#hen you encounter the problem of sore throat one of the best ages old remedies it salt water.

$aybe your grandma has already told you to do that. Anyway, take a glass of warm water and

add half a teaspoon of salt to it, mix well. %argle with this water & to ' times a day, especially

before going to bed. This salt water acts as an antiseptic. It also helps to clear excess phlegm by

drawing out water from the mucous membrane. (alt water also soothes your throat by relieving

the pain. )ou can also substitute salt with baking soda and reap the same benefits.

Honey

!oney is known for its anti*bacterial properties. Take a tablespoon of warm honey, add black

pepper powder to it and a few drops of ginger +uice. onsume it warm. This mixture will ease

out the pain and would also heal your sore throat. !oney can also be called hypertonic osmotic,

because it has the power to draw water away from the inflamed tissues, as a result swelling is


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reduced. )ou can also take the benefits of honey by consuming a teaspoon in a cup of warm

water or green tea.

Tea

Tea can help your body to combat with various types of infections. The tea leaves contain some

essential antioxidants which boost your immune system. )ou can pick any kind of tea, herbal or

non herbal, all of them will provide benefits for your sore throat. The best option is green tea,

mixed with a teaspoon of honey.

#hic$en soup

)ou may have tried this remedy many times to treat cold, and you must be aware of the fact that

how much effective this remedy is. )ou can also get its benefits for your sore throat. The key

component in the broth is sodium which acts as an anti*inflammatory. The warm broth soothes

your throat and also provides your body with extra energy to combat infections.

Marshallo"s

The $arshmallow plant-s sap has been used since ancient times for the treatment of common

cold, sore throat and cough. ut you don-t have to find its sap to get the benefits. /ust treat your

sore throat with these sweet treats. The marshmallows available today in the market soothe the

sore throat by coating your throat with gelatin. The best part is that they are sweet and easy to

swallow.

Leon

0emon is an effective remedy to treat sore throat, because of its antimicrobial properties. The

vitamin contents present in them cure infections and also boost your immune system. !ere aresome of the tips you can try. ut a lemon into half, sprinkle some salt on it and lick it. )ou can

also consume warm lemon water to treat your problem. /ust add the +uice of 1 lemon in a glass of

warm water, to enhance its flavor you can add 1 tablespoon honey to it. This remedy will provide

you with an instant relief. )ou can also take help of other citrus fruits too to treat the problem of

sore throat.

#innaon

Another amaing ingredient with anti*bacterial property is cinnamon. Take 2 cups of water and

add a piece of cinnamon stick and a pinch of black pepper to it, boil for 3 minutes, strain and add

1 teaspoon honey. 4rom sore throat to common cold, this drink will bring an instant relief fromall. innamon also has some anti*inflammatory properties which help to reduce the swelling of

the inflamed tissues of the throat. )ou can also use cinnamon oil drops mixed with honey, use it

twice a day to soothe your aching throat.

%enugree$

4enugreek is a powerful ingredient to heal sore throat. $ake a gargle with the help of its seeds


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by adding 2 tablespoons of them in 5 cups of water6 allow it to boil for half hour. 7ow strain this

solution and gargle with it & times a day. 4enugreek is known for its anti8*inflammatory

properties and also helps to dissolve mucus.

If your condition does not improve within a week after using these remedies then it is suggested

to visit your doctor.

Super Health &enefits 'f The Sesae Seeds

an you imagine a seed so tiny having benefits so magnificent? )ou might start worshiping these

seeds once you will get to know what they can do to your health.

#e are talking about the sesame seeds, the seeds that are the key to good health. #e all love to

add them to our meals, sprinkle them on the buns and breads, coat the prawns with them before

frying or add the secret taste to the soups by putting sesame seed oil in them. ut have you ever

imagined where these seeds come from.

(esamum indicum is being cultivated for as long as 3999 years. Its use in the field of medicine

dates back to &599 years, during the era of :gyptian civiliation. The women of those times used

a mixture of these seeds and honey to enhance their beauty and to regain youth ;you can try it

toouick look at the powerful nutrients present in these seeds.

These super seeds are loaded with essential minerals like iron, manganese, magnesium, calcium,

copper and inc. )ou get a combination of the *complex vitamins such as niacin, thiamin ;1


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will lower your 0@0, increase !0@ or good cholesterol. Therefore, it will support your heart and

will also save it from arteriosclerosis and strokes.

Lo"er High &lood Pressure

(esame seeds as well as their oil have been found beneficial for lowering high blood pressure. To

get the maximum benefits substitute your regular cooking oil with sesame seed oil. The

components responsible for lowering your blood pressure are peptides found in these seeds. The

use of its oil is also beneficial for lowering stress, which is one of the hidden causes of high

blood pressure and heart disease.

Proote 'ral Health

Are you worried about your oral health? (esame seed oil can be your perfect mouthwash. /ust

gargle with it for a few minutes and get rid of tooth decay, bleeding gums, halitosis and gingivitis

and get strengthened teeth and gums. It can compete with any other chemical mouthwash.

Sesae 'il for Healthy &a(ies

(esame oil massage can give your baby a sound sleep and also improves the baby-s health. This

has been proven by an Indian research where 2999 babies were given sesame oil massage and

was compared to mineral oil massage. The babies who were given sesame oil massage en+oyed a

sound sleep after the massage and showed improvement in health.

The Po"er of &)cople*

As mentioned earlier the seeds are the best source of vitamin *complex. These vitamins are

vital for the maintenance of your eyes, hair, skin, muscles, nervous system and other organs.

+or$s as a edicine for the ,ia(etics

(tudies reveal that sesame seeds can lower blood sugar levels to such an extent that it can be

substituted with the drug for diabetic patients with Type 2 diabetes called %libenclamide.

Treats Arthritis and 'steoporosis

(tudies reveal that copper is beneficial for treating rheumatoid arthritis. 0ucky for you these

seeds have reserved a reasonable amount of copper for your body and can help you get rid of this

problem. The seeds are also loaded with calcium which is again essential for promoting bone

health. The presence of inc saves you from osteoporosis.

#o(at #ancer

(esame seeds can help you fight various types of cancers. The calcium content present in them

fights colon cancer. It has proven effective for some other types of cancers as well such as, lung

cancer, breast cancer, prostate cancer, leukemia and pancreatic cancer. This is because of the

antioxidants present in them, which are 29 times more powerful in killing free radicals than

melatonin. These powerful antioxidants also strengthen the immune system.


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+or$s as an Antidepressant

@on-t use sleeping pills or antidepressants when you have sesame seeds. These seeds are not only

beneficial for relieving stress but they also help you get rid of depressive feelings.

Story: Mr- .ducated and Mr- +isdo

Several years bac! @r. #aleem Aafta *#he Cducated erson+ was very famous for his !nowledge andgood speech. Dnce he was requested to deliver a lecture in a rural area. @r. #aleem-Aafta went tohis teacher @r. Siana *@r. isdom+ and informed him that he will be visiting this village for thesermon."%ow will you go the Iillage"": shall ta!e the bus and then : shall have to wal! for (3 minutes in the fields to reach the villagewhere some people will be waiting for me to ta!e me to the rest home"" :n the fields there might be guard dogs ta!ing care of sheep floc! so they might harm you""#hen : shall !eep a stone with me to scare""Aou won't be able to control them with a stone? only one dog will run away when you throw the

stone but rest of the dogs will attac! you""#hen : shall ta!e a big wood or tree branches to scare them"" #hey might be 0-3 dogs and it will be hard for you to control all of them"

;ow @r. #aleem Aafta startedponderingto find another solution. Since this was his first suche1perience so he had no idea about the solution however he didn't want to feel insulted or ashamedin front of his teacher so he !ept thin!ingfor quite some time desperately. #hen finally he as!edSiana toadvicehim.

#he teacher replied "without disturbing any dog 6ust go to the sheep floc! boy and as! him thatyou want to cross the fields and he will assist you with assurance of no harm to you from any of hisdogs"

9or most of our problemswe, the educated people, start ma!ing our own assumptions and logics tofind the solutions. Sometimes we find good solution but in reality better solutions also e1ist for thesame problem but we are not aware of those because of less !nowledge or e1perience. =lso we donot consider the real root of the issue, nor we consider ta!ing advice from the relevant people. Soin summary(- =s!ing questions or ta!ing advice is not a bad thing at all as long as you are as!ing from yourwell wisher or from a stranger who is harmless.

- 9or adecisionhaving big impact in life, it is recommended to see! advice from multiple people.#his will increase your hori/on and e1pose you to wider angle of the situation and would give youmore vision to consider multiple options for better decisions.- Geveloping =nalytical S!illshelps a lot. Aou can brea!down the big problem into smallerproblems and then address them one by one, although this comment not applicable to this story+0- Sometimes it wise to behave li!e @r. Siana to give advice to someone if you have good one. @r.Sianaempathic approache1plored the mind of @r. #aleem-Aafta first and then gave him advice. %edidn't impose his comments all of a sudden instead he followed slow approach to understand the
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perspective of #aleem-Aafta and then shared his !nowledge.3- )aining !nowledge is equally good but without e1perience, the !nowledge may not be helpful. #hewise approach will be to learn things *!nowledge+ and then analy/e from multiple angles in order tohave an insightful understanding of things *wisdom+.

Story: The Manager And The +or$er

One day a construction supervisor from 5th floor of building was calling a worker working onthe ground floor. ecause of construction noice, the worker on ground floor did not hear hissupervisor calling.

Then, to draw the attention of worker, the supervisor threw a 19 rupee note from up which fellright around in front of the worker.

The worker picked up the 19 rupee note, put it in his pocket continued with his work.

Again to draw the attention of worker, the supervisor now threw 399 rupee note the worker didthe same, picked 399 rupee note, put it in his pocket started doing his +ob.

7ow to draw attention of the worker, the supervisor picked a small stone threw on worker. Thestone hit exactly the worker head. This time the worker looked up the supervisor communicatedwith the worker.

This story is same as of our life. 0ord from up wants to communicate with us, but we are busydoing our worldly +obs. Then %od gives us small gifts we +ust keep it without seeing from wherewe got it.

Then %od gives us amounts ;gifts< we are the same. /ust keep the gifts without seeing fromwhere it came without thanking %od. #e +ust say we are 0B).

Then when we are hit with a small stone, which we call problems, then we look up wecommunicate with %od.

(o every time we get gifts, we should thank %od immediately, and not wait till we are hit by asmall stone, and then communicate with %od.

Health &enefits of Tureric

Turmeric is an ages old spice that is being used for the past '999 years in (outheast Asia,

initially as a dye for holy robes. :ven today there is hardly any Indian dish that is completed

without adding turmeric to it. It is cultivated in tropical regions of engal, India, Cakistan, hina,

(ri 0anka and Indonesia. It is a relative of ginger and has a bitter taste and mild fragrance.


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@ue to its deep orange*yellow color the spice is also known as, DIndian SaffronE6 although the

two shouldnFt be confused as both vary in tastes and benefits. The name turmeric is derived from

0atin word Terra Meritameaning DMeritorious EarthE. Other common names are yellow root,

haldi, haridra and +iang huang. Its botanical names are Curcuma Longaand Curcuma Domestica.

It is amaing how some commonly found spice on kitchen shelves could have so many health

benefits. 7atalie Bling from 7atural !ealing Institute of 7europathy says, DAs an anti*

inflammatory, antioxidant and antiseptic, itFs a very powerful plantE.

It is one of the best health supplements and is undoubtedly a gift of nature as something so

inexpensive has benefits, so worthwhile. It is one of the cheapest spices worldwide.


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Turmeric plant in botanical gardens, (ingapore

esides the fact that it adds flavor to the curries, it has proven to be highly beneficial as an

antiseptic and anti*inflammatory and has been used in Indian Ayurvedic and hinese medicine.

!ere are some key benefits of the herb"

Currently it is being used in beauty products and has been able to cure manyskin related problems. To avoid skin pigmentationor to gain even skin tone,mix a pinch of turmeric powder with cucumber and lemon juice and apply itto face for some time and wash it o. A freuent use of this mixture can givea perfect glow to your face
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!f your hand or any other part of your body is burned accidently, take a teaspoon of turmeric powder and add to aloe gel, apply it to the burned area. !tis the best, uickest and easy remedy for all kinds of burns

"or minor cuts and bruises a turmeric paste can help heal the skin uickly. "orbumps the paste can act as an ice pack and reduce swelling

A glass of hot turmeric milk is helpful in healing bones that have beenfractured and also act as a pain killer

!t helps cure gum and throat infections. "or those who have gum infections amixture of turmeric, mustard oil and rock salt can prove very bene#cial, ifapplied to the aected area twice or thrice a day. $se warm water to washyour mouth after application. "or throat infections use a spoonful of turmericmixed in hot milk and drink, it will soothe your throat and help cure theinfection as well

Throw away all those expensive creams for reducing stretch marks, just applya mixture of turmeric with yogurt and apply it to the abdomen for % minutes.!t will help the skin maintain its elasticity and you will notice a visibledierence

Turmeric contains an essential component called Curcumin& recent studies bythe doctors conducted at $C'A proved that Curcumin helps cure Cancer byblocking the en(ymes that promote growth of malignant cells of head, neckand breast. "urther, a decrease in the si(e of brain tumors by )*+ in animalshas also been noticed by replace- with the use of Curcumin

Turmeric provides protection against diseases like Al(heimer/s. 0tudies show

a very low rate of neurological diseases in elderly people in !ndia due to aregular intake of the spice

"or anemic patients a teaspoon turmeric and honey can prove to bebene#cial

1iarrhea can also be cured if turmeric powder is taken mixed with water

Turmeric prevents the negative eects of processed foods and even help curesmoking ha(ards

!t protects 12A from damaging pollutants and therefore helps to preventleukemia

Can/t get rid of acne3 4ou may have tried various products, a cheap and easyremedy is- mix some turmeric with sandalwood powder and make a pastewith water and apply on face

According to 5andy 6. 7orwit(, 8.1. at the Ari(ona Center for !ntegrative8edicine, turmeric serves as the most powerful anti9in:ammatory. 7e


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conducted a study on rats injected with rheumatoid arthritis and foundturmeric helpful in reducing the symptoms

Turmeric helps to reduce gas in people having indigestion& also it helps inproduction of bile by stimulating the gallbladder and helps detoxify the liver

$veitis, a disease in which in:ammation of the iris of the eye occurs, iscurable with Curcumin found in turmeric

!t reduces the risk of heart diseases such as atherosclerosis. 0tudies haveproven a reduction in bad cholesterol and blood clots along the walls of thearteries, by the use of turmeric

A study conducted in Thailand published by a journal called 1iabetes Care,proved that Curcumin found in turmeric helped cure diabetes in adults havingpre9diabetes symptoms

The drug has also been found useful in curing depression and maintainingbody weight

Exercise and Diabetes

Exercise is an important part of managing your diabetes. It helps lower your

blood sugar without the need for pharmaceutical medications. Exercise can

help you lose weight, if you are overweight, and prevent weight gain. Exercise

reduces your risk for heart disease and can reduce your stress. Dont expect

immediate results from exercising; it may take several months after you start

your routine before you see improvements to your health.

If you have been diagnosed with type diabetes, physical activity is an

important tool to help you gain control of the disease. Exercise provides many

benefits such as!

controlling your blood glucose;

managing your weight;


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lowering your blood pressure;

helping to raise your "D# $high%density lipoprotein&'good cholesterollevels; and

helping to lower your #D# $#ow%density lipoprotein&'bad cholesterollevels.

In addition to helping you manage your diabetes, exercise has other general

health benefits. (y exercising regularly, you will sleep better, improve your

mental state, and have more energy.

"ow much exercise should you do)

Experts recommend that you exercise at least five days per week. Each

session should be of moderate intensity and should last at least *+ minutes."ere are some simple activities that are classified as moderate%intensity

exercise!

fast walking;

swimming;

cycling;

dancing;

rowing; and

mowing the lawn.

oderate%intensity exercise will burn about five calories per minute. -ou

should expect to see your breathing rate increase and your heart rate slightly

increase. (efore starting an exercise program, discuss your current health

condition with your wellness professional. If you have not exercised in a while,

start with a little light exercise and build up slowly over time. -ou can add

additional time and increase intensity each week, and soon you will be feeling

refreshed after each daily routine

10 Things That ,efine A True Professional


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Aou may be a brilliant developer, a highly s!illed net admin, or a crac!er6ac! GB= Jbut if you're unprofessional, your career is li!ely to fall short. =lan ;orton offerssome attributes to strive for.

KKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKK

#he term professional is thrown around quite a bit these days, perhaps too much. :do it myself. But what e1actly does it mean to be a professional< =s you readthrough the items below, consider how you compare with each trait.

;ote #his article is also available as a G9 download.

( ut customer satisfaction first

Enderstanding and satisfying your customer's needs are the cornerstones of asuccessful business. Go what is necessary to meet those needs. =fter all, withoutthe customer, there is no professional.

Aou may not view those you wor! with as your customers, but in many cases, theyare. : remember when one of my managers perceived that : was overly stressed.%e pulled me aside and sat me down in his office where he told me stories and

6o!es for the better part of half an hour. %e recogni/ed my needs and actedaccordingly.

rofessionals identify and satisfy their customer's needs.

@a!e e1pertise your specialty

#he very word professional implies that you are an e1pert. #echnical competence isessential in :#.

Become an e1pert in the s!ills and tools necessary to do your 6ob.=lways perform to the best of your abilities.Feep your !nowledge up to date.

rofessionals !now their trade.

Go more than e1pected


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rofessionals aren't bound by a time cloc!. #hey are given wide latitude in theirdaily self-management. #hey are e1pected to manage their time and wor! habits.Gon't abuse the privilege. :f you ta!e an hour for personal needs, give bac! twohours.

#he reality is that professionals are e1pected to e1ceed the standard 08-hourwor!wee!. #here are times when you may be as!ed to wor! wee!ends. Aou mayhave to forego a vacation or wor! (-hour days to complete an important pro6ect.=ll are part of the 6ob description of most professional positions.

rofessionals are e1pected to produce results. Strive to complete deliverablesbefore their due dates and under budget.

rofessionals meet or e1ceed e1pectations whenever possible.But this does not mean that you sacrifice your family life. #he idea is that youmust manage your wor! as much as you and produce desirable results.

0 Go what you say and say what you can do

#his is one of my favorite sayings especially in view of the fact that tal!ing thetal! is so prevalent and wal!ing the wal! so rare in this age of sound bites. Aoushould "engage brain" before spea!ing J can you really do what you are about to

say< :f you can't, the wi/ard behind the curtain will eventually be revealed andhard-earned trust can be lost.

rofessionals deliver on promises made.

3 ommunicate effectively

: go out of my way to patroni/e a dentist who has e1cellent communication s!ills.%e ta!es the time to e1plain the available options, ma!e recommendations, state

the total costs, and promise a date when the wor! can be completed. : then feelempowered to ma!e the right decisions.

: recently ordered :nternet and phone service from the cable company. : told thesalesman that the e1isting cable had been ripped out during a landscaping pro6ect.erhaps : wasn't clear or perhaps the salesman wasn't listening J it doesn't really


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matter. #he message didn't get through and the wrong person was sent to do theinstallation. =s a result, west, not the cable company, got my business. ;ot onlydid the commissioned salesman lose his sale, he and his company both loo!edunprofessional in my eyes.

Resist the urge to blame the customer when communication goes awry. Cffectivecommunication is ultimately your responsibility J not your customer's.

hether verbal or written, professionals communicate clearly, concisely,thoroughly, and accurately.

4 9ollow e1ceptional guiding principles

=ppreciate and support those you wor! with. ractice good manners and properetiquette. %ave high ethical and moral standards. Be honest and fair in all of yourdealings with others. Dbey the law. #hese may sound li!e the attributes of a BoyScout, but they are basic values that all professionals should follow. @anycompanies have a document that outlines their operating principles. %ave you read

yoursuires a lot of energy for

digestion, resulting in a massive weight loss. )ou may have tried all those weight losing

medicines and tips, for once +ust give Aloe Nera a chance.

Aloe 8era as an unity &ooster

The anti*oxidants found in Aloe +uice provide natural support to our Immune (ystem. Our

immune system is combating with free radicals and environmental pollutants 2'KP. The aloe +uice

regulates the processes of the hard working body by enhancing the immune system.

#ure for constipation

If you are having constipation drink aloe +uice, wait for 19 minutes and see the results for

yourself. This +uice encourages the movement of the bowels and helps to get rid of chronic

constipation. !owever it is not suggested to take the +uice in large >uantities as it damages the

lining of the intestines.


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Anti)inflaatory properties of Aloe 8era

There are 12 substances found in Aloe Nera that are known to inhibit inflammation. (o for people

with arthritis aloe +uice can prove to be the best medicine ever. It has been found helpful in

reducing swelling, stiffness and pain in the +oint.

seful for healthy digesti/e syste

It aids the digestive system by helping it to absorb essential nutrients and by improving bowel

movements. It also decreases the growth of bacteria and yeast in the gut. Aloe Nera has also been

found helpful in soothing heartburns and other problems related to the digestive system.

.ffecti/e for ,ia(etic Patients

=esearches prove that this wonderful plant +uice can cure diabetes if taken for & months, by

controlling the blood sugar levels. It is also known to boost the blood circulation and reverses the

conditions of Dsludge bloodE. The peripheral neuropathy syndrome ;numbness of hands and feetuantities by patients having hyperthyroidism conditions and should be

avoided by those having hypothyroidism symptoms.

The most common sources of goitrogens are broccoli, kale, spinach, turnip cauliflower, cabbage,

strawberry, peaches, peanuts, pine nuts, soy and mustard. These goitrogen foods work more

effectively if taken in raw form.

#oconut 'il

Oils that are being commercially produced have a negative effect on the thyroid. The unsaturated

fats contained in these oils slow down the tissue response to the hormones produced by the

thyroid. 4or cooking meals choose coconut oil as it helps to regulate metabolic rate of the body.

It helps the thyroid gland to perform better. 2 tablespoons of organic coconut oil daily can give

good results if swallowed or used in cooking or salads.

Iodized alt

?or the proper functioning of the thyroid glands iodine is re1uired. /pproximately one% fourth of the


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population is iodine deficient. Iodied salt can be substituted with the regular table or sea salt to prevent

this deficiency.

!igh Fiber Foods

In most cases the patients having thyroid disease develop constipation and their body weight may also

increase, in such cases foods that are rich in fiber can prove to be beneficial.

-ou may find high fiber in vegetables, fruits and cereals. 4he high fiber vegetables are eggplant, beans,

cabbage, carrot, mushrooms, and potatoes with skin, peas, spinach, broccoli, cabbage and pumpkin.

?ruits with high fiber are apples, dates, bananas, berries, orange, pear, guava and prunes. 8ther

available high fiber sources are bran cereals and breads, beans, lentils and nuts like almonds, peanuts,

cashew nuts and walnuts.

Soy

(oy plays two roles6 it acts as a goitrogen and also inhibits the absorption of thyroid hormones. It

is suggested not to over consume soy especially in the processed forms like soy milk, soy bars,

powders and shakes.

It is better to consult a nutritional practitioner before adding more soy to your diet, if you are having

hyperthyroidism problems.

#offee and #alciu %ortified 'range 9uice

It is highly recommended not to take orange +uice that is calcium fortified and coffee with

thyroid medications. The reason is that they interfere with the absorption of medicines taken in

thyroid conditions. In case you feel the urge to drink a glass or so, wait for at least & to ' hours

after taking the medicines. (ame is the case with calcium and iron supplements.

In any case it is highly suggested that you consult your doctor before adding any of these foods

to your diet. The thyroid disease may not be completely cured by taking or avoiding these foods

but can be reduced to some extent.

People say: Tie pass a"ay> ?o @ Tie stays4 People pass a"ay>


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Every one in the world, in East or West, whether he or she is livingin a developing country or in developed country, rich or poor, hasone thing in common.

Every one has got twenty-four 24 hours in a day!

7owever, some people achieve more and more in the same hy3 !s it due to timemanagement or self9management3

!deas from the book- Eat that Frog 21 Great ways to stopprocrastinating and Get more done in less time 99 by ?rianTracy www.briantracy.com

7ere, the "5@ refers to the task which seems most diBcult oneand we are not willing to do it, though we know that we 7AD to doit. 0o E DAT T7AT "5@ i.e. do Fthat/ dreadful task #rstG

A great formula from the book is six H formula. >hat is it3

Proper ) Prior ) Planning ) Pre/ents ) Poor ) Perforance-

To begin with, a person is reuired to set the table#rst. 7ow3 erysimple acts to read but diBcult to do-

*. 1etermine the Fgoals/ E >hat do ! want to do3

rite the goals down E Hick a paper and pen and start writing

I. 1ead line please E 0ome one de#ned a goal as Ja dream with adead lineK& !f there is no target date, it is diBcult to trackperformance and ensure that the task really gets done.

=. Hrepare a list of all tasks which are reuired to done to
http://www.briantracy.com/http://www.briantracy.com/


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ensure that the goal is achieved

%. Act on plan immediately and keep on moving E set some rewardfor yourselfonce the task is accomplished.

@ne of the tools provided by ?rian Tracy in this book isABCDEcategori(ation of the work which we do i.e. all tasks whichwe perform on daily basis should be categori(ed as A, ?, C, 1 or D.

" - #"$EG%&'$"() 9 considered as something that is very important.!t is something that we must do. !t is something that carries with itserious conseuences e.g. some task given by our ?ossG.

B - category task9 a task that we should do but has only mildconseuences. These items are the tadpoles of our life. We shouldmake it a habit to never do a B! task when there is still anA! task left undone"

# - category tas*is denoted as something that would be nice todo. >hether or not we do it, there are no conseuences at all. Thissort of task has no eect at all on our work or personal life.

D- CA#E$%&'#A()9 is referred to as something we can delegate tosomeone else.

E- category tas*9 is something that we can get rid of altogetherand it will not make any real dierence nor pose any serious eects.

#ake time to think ---

Am I trying to do every thing at the same time and as a result, notgetting any thing done? Do I have any priority o my wor!? Am Idoing with wor! which should not be done at all, some thing rom Ecategory? Am I doing some wor! which can be delegated, something rom + category?


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.nterprise is &etter Than .ase

If we are involved in a pro+ect, how hard should we work at it? !ow much time should we put

in?

Our philosophy about activity and our attitude about hard work will affect the >uality of ourlives. #hat we decide about the rightful ratio of labor to rest will establish a certain work ethic.

That work ethicMour attitude about the amount of labor we are willing to commit to future

fortuneMwill determine how substantial or how meager that fortune turns out to be.

:nterprise is always better than ease. ./ery tie "e choose to do less than "e could4 this

error in 5udgent has an effect on our self)confidence- =epeated every day, we soon find

ourselves not only doing less than we should, but also being less than we could. The

accumulative effect of this error in +udgment can be devastating. 4ortunately, it is easy to reverse

the process.

Any day we choose we can develop a new discipline of doing rather than neglecting. :very time

we choose action over ease or labor over rest, we develop an increasing level of self*worth, self*

respect and self*confidence. In the final analysis, it is how we feel about ourselves that provides

the greatest reward from any activity.

It is not what we get that makes us valuable6 it is what we become in the process of doing that

brings value into our lives. t is acti/ity that con/erts huan dreas into huan reality, and

that conversion from idea into actuality gives us a personal value that can come from no other

source.

(o feel free to not only engage in enterprise, but also to en+oy to its fullest along with all the

benefits that are soon to come.

Health: +hat s #holesterol6

holesterol is a wa1y, fat-li!e substance that is made in the body by theliver. holesterol forms part of every cell in the body and serves many vitalfunctions. Dur bodies need cholesterol to

@aintain healthy cell walls

@a!e or$ones*the body's chemical messengers+

@a!e vitamin G


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@a!e bile acids, which aid in fat digestion

Sometimes, however, our bodies ma!e more cholesterol than we really need, andthis e1cess cholesterol circulates in the bloodstream. %igh levels of cholesterol in

the blood can clog blood vessels and increase the ris! for heart disease and stro!e.

Dur bodies can ma!e too much cholesterol when we eat too much saturatedfat - the !ind of fat found in animal-based foods such as meat and dairyproducts.

:n addition to ma!ing cholesterol, we also get a small percentage of ourbody's cholesterol from the foods we eat. Dnly animal-based foods such as

meat, eggs, and dairy products contain colesterol. lant foods such asfruits, vegetables, and grains do not contain cholesterol.

Te Different T%pes &f Colesterol

#here are different types of cholesterol - and not all cholesterol is harmful.

Low-density lipoprotein *or LGL+ cholesterol is a bad type of cholesterol thatis most li!ely to clog blood vessels, increasing your ris! for heart disease.

%igh-density lipoprotein *or %GL+ cholesterol is a good type of

cholesterol. %GL cholesterol helps clear the LGL cholesterol out of theblood and reduces your ris! for heart disease.

Facts '(out Colesterol

@ore than one-half of =merican adults have blood cholesterol levels that aretoo high.

Lowering your cholesterol level has a double paybac! 9or every one percentyou lower your blood cholesterol level, you reduce your ris! for heart diseaseby two percent.

Cven if you already have heart disease, lowering your cholesterol levels willsignificantly reduce your ris! for death and disability.


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=s blood cholesterol e1ceeds 8 ml2dl ris! for heart disease increases at amore rapid rate.

=ll adults should have their blood cholesterol level measured at least once

every five years.

#he liver ma!es most of the cholesterol in our bodies-only a smallpercentage comes from food. But the more saturated fat we eat, the morecholesterol our bodies ma!e.

@ost people can bring down their blood colesterollevels without medicationby changing the way they eat and by becoming more active.

Dnly animal foods contain cholesterol? plant foods do not contain cholesterol.

= medium egg contains about ( milligrams of cholesterol, a three-ounceportion of lean red meat or s!inless chic!en contains about 78 milligrams ofcholesterol, and a three-ounce portion of fish contains about 38 milligramsof cholesterol.

Wat Causes )ig Blood Colesterol*

Cdited by )uy Slowi! @G 9RS. Last updated on Hanuary (st 8((@any factors can contribute to high blood cholesterol levels or cholesterol levelsthat are out of balance. Some of these factors are within your control, and someare not.#o some e1tent, your genetic ma!e-up determines your cholesterol level.

Some people inherit a condition called familial hypercholesterolemia, whichmeans that very high cholesterol levels run in the family.

Some people may simply be more li!ely than others to react to lifestylefactors*such as lac! of e1ercise or a high-fat diet+ that push up cholesterollevels.

Dther people, especially people for whom diabetes runs in the family, inherithigh triglyceride levels. #riglycerides are another type of blood fat that canalso push up cholesterol levels.

Besides your genetic ma!e-up, many lifestyle factors affect cholesterol levels andcholesterol balance


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Wat %ou eat+Cating too much saturated fat *the !ind found in high-fatmeats and dairy products+ and cholesterol can cause your body to ma!e morecholesterol, raising your blood cholesterol levels. Aou can lower yourcholesterol level by cutting down on animal fat and other fats and eating

foods rich in starch and fiber, such as fresh fruits, vegetables, and wholegrains.

)ow active %ou are+Regular e1ercise not only reduces totalblood colesterol, but it lowers the bad !ind of cholesterol *LGL cholesterol+while raising the good !ind of cholesterol *%GL cholesterol+.

Wat %ou weig+Being overweight contributes to rising blood cholesterollevels. 9ortunately, changes to lower cholesterol levels also help you control

your weight, a double benefit.

!our or$ones+omen get a natural boost in their %GL cholesterol *thegood !ind of cholesterol+ from their hormones until they reach menopause.=fter menopause, ta!ing estrogen can help maintain higher %GL cholesterollevels.

Wat ,s Te Best Wa% Lower Blood Colesterol*

Cdited by )uy Slowi! @G 9RS. Last updated on Hanuary (st 8((@a!ing gradual and permanent changes in your diet and lifestyle can help you lower

your cholesterol levels. ;ot only will these changes reduce your ris! for developingheart disease, but they will also reduce your ris! for other serious conditions suchas high blood pressure, cancer, stro!e, and diabetes.#he main lifestyle changes to help you lower your cholesterol levels are

Reduce fat and cholesterol in your diet.

Cat more foods rich in carbohydrates and fiber, such as fruits, vegetables,and whole grains.

:ncrease your level of physical activity.

@aintain a healthy body weight.

:n addition to lowering cholesterol levels, if you smo!e cigarettes or have highblood pressure, quitting smo!ing or moderating your sodium inta!e can alsosignificantly reduce ris! for heart disease.


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)ow -To ,nfor$ation.

onsider ta!ing a systematic approach to lowering cholesterol, one step at a time(. 9ind your starting point, or thin! about what needs to be changed.Sometimes this means !eeping a diary for a few days to record your normal food

inta!e or patterns of e1ercise.. Dnce you have identified your problem, ma!e a commitment to change.. lan how you will start to ma!e a change. :f many changes are required, planwhich change you will ma!e first.0. hec! up on yourself to see how well you are carrying out and !eeping up thechanges.Df course, it is unrealistic to e1pect to ma!e many lifestyle changes all at once.%owever, as you will see, there is plenty of overlap. 9or e1ample, regular e1ercisewill help you lower your cholesterol and lose weight, which further lowers your

cholesterol.hen ma!ing changes, you need to pace yourself. @a!e ad6ustments to your way ofliving in whatever order is easiest and don't rush. )radual change is more li!ely tobe permanent than many rapid and drastic changes. hen you change your diet ore1ercise routine, don't thin! of it as going on a temporary diet or e1erciseprogram. :nstead, thin! of it as adopting a healthier way of living to continue forlife.=lso, don't feel you have to give up any favorite food completely when ma!ingdietary changes. :f you really en6oy certain high-fat foods

Cat them in smaller portions *e1ample, one coo!ie instead of three+.

9ind a version of the food that is lower in fat *e1ample, ice mil! instead ofice cream+.

9ind a substitute for the food that you li!e almost as well *e1ample, popcorninstead of peanuts+.

=ll of the above changes are healthy for the entire family. ;ot only will these

changes help you lower your cholesterol level, but they will also help reduce theentire family's ris! of developing chronic health disorders such as heart disease,cancer, high blood pressure, and obesity.Reducing Total Fat

Dunce for ounce, fat contains over twice the calories that protein orcarbohydrates do. So even if saturated fat is the type of fat most li!ely to raiseharmful blood cholesterol levels, you should limit inta!e of all fats. Cating too much


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fat, no matter what !ind, can ma!e you put on e1cess weight. Cating too much fatcan also increase your ris! of certain types of cancer, such as breast or coloncancer.#o limit total fat inta!e

Broil, ba!e, boil, or roast foods rather than fry.

Ese non-stic! pans or coat pans with a thin layer of non-stic! spray.

=dd less fat to food during both coo!ing and eating. Some e1amples includeusing 6am instead of margarine on toast, a non-fat or low-fat salad dressinginstead of a high-fat dressing, lemon 6uice instead of butter on vegetables,or salsa instead of sour cream on ba!ed potatoes.

C1periment with butter substitutes, spices, and other flavorings asalternative to fat.

Loo! for low-fat alternatives to foods, such as a bagel instead of a doughnut,pret/els instead of potato chips, or a round stea! instead of a t-bone stea!

#ry new fat-free products li!e yogurt, coo!ies, or crac!ers.

Read labels, which offer e1cellent information to help you compare fatcontent of prepared foods.

Reducing Saturated Fat 'nd Colesterol

#o reduce the fat and cholesterol inta!e in your diet, start with changes that arerelatively easy to ma!e. 9or e1ample, many people find it easy to switch from Mmil! to (M or s!im mil!. Dnce you have ad6usted to one change, pic! another changeto wor! on.%ere are some simple changes that will help you greatly reduce saturated fat andcholesterol in your diet.Egg %olks.

Cat no more than three eggs yol!s wee!ly.

Cat as many egg whites as you li!e - they contain no cholesterol.

"eats.


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Buy lean meats such as fish, poultry, veal cutlet, por! tenderloin, or flan!stea!.

#rim as much fat off meat as possible.

Broil, barbecue, or roast meat on a rac! rather than fry them. #his allowssome of the fat to escape during coo!ing.

Limit the amount of hamburger you eat, and buy the leanest type available.

Replace high-fat prepared meats li!e sausage and luncheon meats withlower-fat meats li!e lean tur!ey or chic!en.

Remove the s!in from chic!en or tur!ey before you coo! or eat it.

#ry to eat fish twice wee!ly. 9ish contains a type of fat called omega- fatthat may help prevent heart disease.

Dair% products.

Ese margarine instead of butter, choosing a margarine that has a liquid oilrather than a hydrogenated oil listed as the first ingredient.

hoose a lower-fat mil!. :f you use whole mil!, switch to M. :f you use M,

switch to (M or s!im mil!. *=ll types of mil!s have the same amount ofcalcium and other vitamins and minerals.+

Ese non-fat or low-fat yogurt.

Ese plain non-fat yogurt instead of sour cream.

ut down on the amount of regular cheeses you eat. Loo! for lower-fatcheese that contains less than grams of fat per ounce.

Sprin!le a little armesan cheese on food to give it a cheesy taste. armesancheese is strong tasting, so a little goes a long way.

Tropical oils and processed oils.

hec! food labels to see what the main type of fat in the food is. Limitfoods that list palm oil, coconut oil, or a hydrogenated oil as one of the first


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type of fats. *9ood labels list ingredients in order from greatest to least byweight.+

Be suspicious of commercial ba!ed goods such as doughnuts, sweet rolls,

brownies, and coo!ies, which are a ma6or source of saturated fat.

Nice To #now.

=bout 48M of the saturated fat in the =merican diet comes from three foodsources

%amburger

heese

hole mil!

utting down on these foods, or cutting them out, can go a long ways toward helpingyou cut down saturated fat and cholesterol.,ncreasing Starces 'nd Fi(er

:ncluding more starches and fiber in your diet can help you lower your cholesterollevel, as well as reduce your ris! for obesity, cancer, high blood pressure, andother diseases. 9resh fruits and vegetables, whole grain breads and cereals, andlegumes are naturally low in fat, cholesterol-free, and rich in starches and dietaryfiber.= certain type of dietary fiber, called solu(le fi(er, may help lower cholesterollevels by sweeping cholesterol out of the body before it gets into the bloodstream.9oods rich in soluble fiber include oat bran, dried beans and peas, some fruits, andpsyllium seeds *the main ingredient in @etamucil, a fiber supplement+.9ruits, vegetables, whole grains, and nuts and seeds also contain antio/idants,which are substances that help protect body cells from damage. C1amples ofantio1idants are

Iitamin *in citrus fruits+

Beta-carotene *in carrots+

Iitamin C *in vegetable oils+

#o damage artery walls, cholesterol must first be chemically changed through aprocess called o1idation. =ntio1idants help prevent cholesterol from being


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chemically changed and help prevent colesterolfrom moving out of the blood andinto the lining of the blood vessels.#he E.S. Gepartment of =griculture's 9ood )uide yramid recommends that youeat the following number of servings of these plant foods daily

4-(( servings of grains *( serving equals ( slice of bread, N of a bun, N cup ofpasta or rice+

-3 servings of vegetables *( serving equals ( cup of raw leafy vegetables orN cup coo!ed vegetables+

- servings of fruits *( serving equals ( medium apple, peach or orange? Ncup of berries? or 20 cup 6uice+

)ow-To ,nfor$ation.#o include more starches and fiber in your diet

Feep a food diary showing the number of servings of fruits, vegetables, andgrains you get daily. :f the number is low, gradually try to increase servingsof the groups lac!ing by adding fruits, vegetables, or whole grains as sidedishes or snac!s.

Buy breads and cereals that list a whole grain as the first ingredient - theycontain more fiber and vitamins and minerals.

henever possible, choose raw fruits and vegetables rather than processedones.

Steam vegetables until crisp-tender, rather than boiling them until soft.

henever possible, leave s!in on fruits and vegetables.

=dd lemon 6uice, butter flavoring, or other seasoning to vegetables rather

than fat.

#ry including several meatless meals wee!ly. Start with brea!fasts, thengradually add two or three lunches or dinners wee!ly.

Eating &ut


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Cating out is certainly possible but requires more careful planning for low-fat, low-cholesterol eating. hen eating out

hoose a restaurant with heart-healthy items mar!ed on the menu.

=s! how foods are prepared, and don't hesitate to ma!e special requests,such as for the sauce or dressing to be served on the side.

=void foods described as fried, breaded, creamed, or buttered, as well assalads that already have a dressing on them.

Drder fresh fruit or sherbet for dessert. 9or a special treat, share a richdessert with several people so you all get a taste but no one overdoes it.

:f you must eat at a fast-food restaurant, order a plain hamburger or avegetarian pi//a with a thic! crust and half the cheese. #ry to avoid or limitfries, onion rings, chic!en nuggets, and other fried foods.

Reading Food La(els

Ese food labels to help you identify foods high in fat, saturated fat, andcholesterol. Start by searching the front of the food pac!age for nutrient claimssuch as "low-fat" or "low-calorie." #hese terms now have standard definitions andprovide dependable information

"9at-free" means less than 8.3 grams of fat per serving.

"Low-fat" means grams or less per serving.

"Reduced fat" or "less fat" means at least 3M less per serving than asimilar food.

"Light" means M fewer calories or 38M less fat per serving than thereference food.

;e1t, read the ";utrition 9acts" panel, usually found on the side or bac! of thefood pac!age. #he ;utrition 9acts panel lists the total calories per serving nearthe top of the panel. :t also lists the calories from fat.#o figure the percentage of calories from fat in an individual food, simply dividefat calories by total calories and multiply by (88. Remember, a low-fat diet meansthat less than 8M of calories come from fat. :f one food provides 38M of calories


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from fat, you must balance it with other lower-fat foods to stay within the 8Mguideline.#he ;utrition 9acts panel also lists the grams of total fat, saturated fat,polyunsaturated fat, and monounsaturated fat and the milligrams of cholesterol in

a serving of the food. #he "M Gaily Ialue" shows what percentage of totalrecommended inta!e of fat and cholesterol the food provides, based on a ,888-calorie diet.Controlling !our Weigt

:f you weigh more than you should, losing weight is an important step towardlowering your cholesterol levels. #o lose weight, you will need to cut calories andboost your activity level. 9ortunately, when you lower your fat and cholesterolinta!e and eat more starches and fiber, you automatically lower your calorie level.utting your calories involves changing both the type of food you eat and the way

you eat. Since fat is a very concentrated source of calories, eating more of thelow-fat foods that help you lower your cholesterol levels *such as fruits,vegetables, and whole grains+ will also help you cut your calories.:f you tend to eat even when you are not really hungry, you may also need tochange the way you eat. #o help you cut calories

Cat three main meals, including brea!fast.

lan for low-fat snac!s in the morning and afternoon.

Feep a food diary to help you identify problem areas or situations thattrigger overeating.

=lways eat in the same place when you are home, which will help !eep youfrom nibbling frequently.

Sit down while you eat.

Feep problem foods out of the house *or at least off the counter and lessaccessible+.

9ind substitutes for favorite foods that are high in calories? for e1ample,angel food ca!e instead of richer types of ca!es, pret/els instead of potatochips, bagels instead of doughnuts.

9or most people, permanent weight loss is impossible by reducing calorie inta!ealone. hen you cut calories, some of the weight you lose comes from muscle tissue


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in addition to fat loss. hen you severely cut your calorie inta!e, your body reactsas though it were being starved, slowing down its metabolism and ma!ing it harderto lose weight.C1ercising regularly helps you lose weight in several ways

C1ercising while cutting calories helps you maintain muscle tissue and burn ahigher percentage of body fat.

C1ercising re-sets the body's metabolism, countering the effects of calorierestriction.

C1ercise burns calories.

C1ercise !eeps you out of the !itchen and away from food.

E/ercising Safel%

@ost people thin! they have to really wor! up a sweat for physical activity tocount. =lthough deliberate forms of e1ercise such as wal!ing, 6ogging, or swimmingare great, smaller periods of less intense physical activity also help lowercholesterol, control weight, and reduce your ris! for heart disease.C1perts now recommend that all adults accumulate at least 8 minutes or more ofmoderate-intensity physical activity on most, preferably all, days of the wee!. #hisdoesn't mean, however, that you need to 6og or swim 8 minutes a day. Aou can also

benefit from several shorter periods of physical activity throughout the day.#he best activities for your heart are those that use the large muscles of yourbody, particularly those in your legs, ma!ing them demand more o1ygen to do theirwor!. C1amples of such "aerobic" activities include

al!ing

Running

Rowing

Bicycling

Swimming

S!ating


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ross-country s!iing

:n addition to these deliberate forms of e1ercise, try to include more activitythroughout your day

ar! farther from wor! and wal! the e1tra distance, or better yet, wal! towor! if possible.

hen shopping, par! farther away and wal! more between stores.

#a!e wal!ing brea!s at wor!.

#a!e the stairs instead of the elevator.

lean your own house.

@ow the lawn yourself.

hoose leisure-time activities that get you moving. )olfing, s!iing, bowling,dancing, or playing tennis or bas!etball can all add to your overall activitylevel.

=lmost everyone can do some form of e1ercise, but to e1ercise safely you muststart very slowly and build up gradually. Aou should chec! with your doctor before

beginning a vigorous e1ercise program if you

=re a man over 08 years of age

=re a woman over 38 years of age

%ave ris! factors for heart disease such as high blood chole

sterol levels, high blood pressure, diabetes, or cigarette smo!ing

%ave symptoms of heart disease *pain in the chest, nec! or shoulder duringe1ercise, shortness or breath, faintness, or di//iness+ or !nown heartdisease

Start by finding out how much e1ercise you are getting now. Loo! bac! on the lastthree days and write down the appro1imate length of time you spend being


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physically active. #hen gradually increase the minutes you spend being physicallyactive, adding a few minutes each wee!.hen you are e1ercising vigorously, chec! your heart rate periodically by counting

your pulse at the nec! or wrist. ount your heartbeats for (8 seconds, then

multiply by 4 to get the beats per minute.:n the early stages of your e1ercise routine, try to !eep your heart rate within43M to 58M of your $a/i$u$ eart rate*your ma1imum heart rate is 8 minus

your age+. =s you get in better shape, you may be able to let your heart rate climbto 53M of your ma1imum heart rate.9or e1ample

= 48-year-old man has a ma1imum heart rate of (48 beats per minute *8minus 48+.

So 43M to 58M of this figure is (80 to (( beats per minute.

#hus, this man should count (5 to ($ beats during a (8-second pulse chec!.

Be sure to include a five-minute warm-up and cool-down period of light stretchingbefore and after e1ercise to warm up your muscles and avoid in6ury andstiffness. :f you e1perience any of these warning signs, stop e1ercising and chec!with your doctor

Lightheadedness or di//iness

%eadache

;ausea

Shortness of breath

old sweat

ain or pressure in the chest, nec!, shoulder, or arms, especially on the leftside

%ow many times a wee! do you get atleast 8 minutes of activityK of the /merican population. If your nails become crumbly and thin and if theircolor changes to blue%green tone then it is better to consult a doctor.

acterial infections harm the skin surrounding the nail and also the skin underneath it, this may

result in nail loss.

The chances of bacterial infections increase because of vigorous manicuring and also because of

unsterilied manicure e>uipment. It is better to buy your personal manicure tools.

?utritional ,eficiency

7utritional deficiencies can also be predicted with the help of nail color. Cale nails indicate iron

deficiency and anemia.

T# you can maintain your nail health by consuming lots of proteins and omega*& fatty acids.#e will cover this topic in our coming articles with depth.

!ules to Li/e (y

(. Life isn't fair, but it's still good.


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. hen in doubt, 6ust ta!e the ne1t small step.

. Life is too short ;en6oy it.

0. Aour 6ob won't ta!e care of you when you are sic!. Aour friends and family will.

3.;%et outside every day. $iracles are waiting everywhere.

4. Aou don't have to win every argument. Stay true to yourself.

5. ry with someone. :t's more healing than crying alone.

$. :t's DF to get angry with )od. %e can ta!e it.

7.e economical in your spending.

19. #hen it comes to chocolate, resistance is futile.

11. $ake peace with your past so it won-t screw up the present.

12.;

:nvy is a waste of time. Accept what you already have, not what you need

1&. @on-t compare your life to others. )ou have no idea what their +ourney is all about.

1'. If a relationship has to be a secret, you shouldn-t be in it.

13. :verything can change in the blink of an eye, but don-t worry, %od never blinks.

15.. Take a deep breath. It calms the mind.

1P. %et rid of anything that isn-t useful. lutter weighs you down in many ways.

1. #hatever doesn-t kill you really does make you stronger.

1L.. It-s never too late to be happy. ut it;s all up to you and no one else.

29. #hen it comes to going after what you love in life, don-t take no for an answer.


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21. urn the candles, use the nice sheets, wear the fancy lingerie. @on-t save it for a specialoccasion. Today is special.

22. Over prepare, then go with the flow.

2&. e eccentric now. @on-t wait for old age to wear purple.

2'.;The best is yet to come...

23. 7o one is in charge of your happiness but you.

25. 4rame every so*called disaster with these words -In five years, will this matter?-

2P.;

7o matter how you feel, get up, dress up and show up.

2. 4orgive

2L. #hat other people think of you is none of your business.

&9. Time heals almost everything. %ive time time.

&1. !owever good or bad a situation is, it will change.

&2. @on-t take yourself so seriously. 7o one else does.

&&. elieve in miracles.

&'. %od loves you because of who %od is, not because of anything you did or didn-t do.

&3. @on-t audit life. (how up and make the most of it now.

&5. %rowing old beats the alternative of dying young.

&P. )our children get only one childhood.

&. All that truly matters in the end is that you loved.

+hat to Learn to &ecoe a Great Manager6


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,elegating :0earn how to choose what to delegate, match employee and delegated assignment,and set the stage for success by both developing your employees and freeing up your time forcritical managerial tasks.

Goal Setting :0earn how to set realistic goals, prioritie tasks, and track milestones to improve

performance and morale.

Managing p"ard :0earn insight into developing a mutually rewarding relationship, withskills for communicating and negotiating with your manager, presenting problems oropportunities to your supervisor and accepting responsibility for your proposed actions.

Meeting Manageent :0earn about planning and conducting meetings from start to finish6preparation, keeping the meeting on track, and follow*up and dealing with problem behaviorsexhibited by meeting participants.;

?e" Manager Transitions :0earn what it means to be a manager, as well as how to navigate

the complex and often stressful transition from individual contributor to a new manager.

Presentation S$ills :0earn about preparing and delivering presentations that commandattention, persuade, and inspire, rehearsal techni>ues, creating and using more effective visuals,understanding your ob+ectives and your audience to create a presentation with impact.

Stress Manageent :0earn the difference between positive stress that enhances productivityand negative stress that breeds tension, lowers productivity, and undercuts +ob satisfaction,strategies for dealing with underlying causes of worry and stress, tactical coping mechanisms forimmediate problem management.

Tie Manageent :0earn how to analye how you currently spend your time and pinpointopportunities for improvement, set goals, prioritie tasks, plan your time efficiently usingscheduling tools, control time*wasters, and evaluate your schedule once it is underway.

+riting S$ills :0earn how to accomplish your business ob+ectives and extends your influenceas a manager, create clearer, more effective written communications, guidelines for preparingmemos, letters, emails, and other common business documents.

#areer Manageent :0earn how to manage your career**including how to identify yourbusiness interests, professional values, and skills in order to target your most exciting careerpossibilities.

#hange Manageent :0earn how to manage change constructively and navigate the ups anddowns that inevitably accompany a change effort.

#oaching :0earn how to strengthen your coaching skills to facilitate the professional growth ofthe employees you coach.

,e/eloping .ployees :0earn how to encourage your employees to learn and grow, while


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maximiing the return on the management time you invest in employee development.

,ifficult nteractions :0earn how to discuss and resolve difficult interactions in theworkplace**whether with employees, peers, bosses, or even suppliers and customers.

%eed(ac$ .ssentials :0earn when and how to give effective positive or corrective feedback,how to offer feedback upward, and how to receive feedback.

Glo(al #olla(oration :0earn critical skills re>uired to manage a cross*cultural collaboration,including negotiating, building trust, overcoming language barriers, and navigating thegeographical and technological challenges of working across continents.

Hiring :0earn how to identify the particular skill set needed for a +ob, and then how to researchand interview leading candidates until you find the one who best fills your need.

Leading and Moti/ating :0earn about the essential tasks of leadership" setting direction,

aligning people, and motivating others. 0earn how to recognie the skills and characteristics ofeffective leaders, create an inspiring vision, and energie people to support and work towardyour goals.

Perforance Appraisal :0earn how to prepare for, conduct, and follow up on performanceevaluations**in ways that link employee performance to your company-s and group-s goals.

!etaining .ployees :0earn strategies for attracting and keeping top performers, how tohandle common obstacles to retention such as burnout and workKlife imbalance, and how todevelop programs that address the diverse needs and interests of your workforce.

Tea Leadership :0earn how to establish a team with the right mix of skills and personalitiesand create a culture that promotes collaborative work, steps to leading an effective team andincludes innovative, easy*to*implement self*evaluation tools.

Tea Manageent :0earn how to diagnose and overcome common problems * such as poorcommunication and interpersonal conflict * that can impede team progress, learn to takecorrective measures to remove team problems and improve team performance.

8irtual Teas :0earn how to create concrete suggestions for forming virtual teams, includingassessing their technology and communication needs, structuring the team to build trust, andkeeping the team on track

&udgeting :0earn about the budget process, different types of budgets, and common budgetingproblems**so you can allocate resources wisely to meet your goals.

&usiness #ase ,e/elopent :0earn how to create an effective business case, from defining theopportunity and analying alternatives to presenting your final recommendations.


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&usiness Plan ,e/elopent :0earn the process of preparing an effective plan for a businessproposal, applicable to launching a new internal product as well as seeking funding for a newstart*up business.

#risis Manageent :0earn a practical, hands*on method for looking at crises**from developing

a crises audit to avoid and prepare for crises, to managing an actual crisis, to learning from pastevents.

#ustoer %ocus :0earn how to target the right customers and build their long*term loyalty bydeveloping systems for learning about**and responding to**their needs.

,ecision Ma$ing :0earn how to identify underlying issues related to a decision, generate andevaluate multiple alternatives, and then communicate and implement your decision.

,i/ersity :0earn how to manage diversity to extract maximum value from your employees-differences ** including how to recruit diverse talent, resolve diversity*related conflicts, andcommunicate with employees and customers from other cultures.;

.thics At +or$ :0earn how to identify and execute sound choices based on ethical standardsand how building a culture of integrity and cultivating an environment of trust amongemployees, customers, and other stakeholders lays a foundation for sustained success.

%inance .ssentials :0earn the essential concepts of finance**budgeting, forecasting, andplanning, for managers who are not financial managers.

nno/ation and #reati/ity :0earn how to manage an intellectually diverse work group andtheir environment to produce more**and better**ideas that encourage innovation whendeveloping products and work processes.

nno/ation pleentation :0earn how to implement an innovation**from crafting a visionstatement to gaining support and managing resistance**and turn an idea into reality.

Mar$eting .ssentials :0earn the fundamentals that will help you better understand theimportance of marketing and how it relates to you, especially for non*marketing managers.

?egotiating :0earn how to become an effective negotiator, the negotiation process" assessingyour interests as well as those of the other party, developing opportunities that create value,avoiding common barriers to agreement, and implementing strategies to make the negotiationprocess run smoothly.

Perforance Measureent :0earn how to review financial and non*financial measures used inall areas of organiational performance, addresses both standalone measures ;including =OI,:NA, and :T< and measurement frameworks such as dashboards, >uality models, and thealanced (corecard, systematic processes for tracking performance of initiatives.

Persuading 'thers :0earn the art and science behind successful persuasion ** changing others-attitudes, beliefs, or behavior to create win*win solutions, ** accomplishing work through others** rather than simply issue orders.


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Process pro/eent :0earn what business processes are6 why improving them is essential6and how to carry out a business process improvement ;CI< initiative.

Pro5ect Manageent :0earn the nuts and bolts of pro+ect management, including pro+ectplanning, budgeting, team*building, execution, and risk analysis, useful tools and techni>ues

such as %A7TT and C:=T charts, #ork reakdown (tructure, and variance analysis.

Strategic Thin$ing :0earn how to shape and execute organiational strategy, analyingopportunities, challenges, and the potential conse>uences of high*level action plans, addressesidentification of broad patterns and trends, creative thinking, analysis of complex information,and prioritiation of actions

Ho" to Treat and Pre/ent Gout ?aturally "ith Hoe !eedies

%out is a form of arthritis that causes sudden severe pain, inflammation and tenderness in your

+oints. %out is connected with the foods that a person eats, so diet plays a big part in preventingoutbursts. $en seem to be more prone to getting gout then women, though post*menopausalwomen are more at risk.

Syptos of Gout%out can cause such excruciating pain, it can wake you up during the night from the pain.

Other symptoms include"Acute Pain in the ToeSwellingKnee joints tenderPain attack occurs around midnight or earl hours

!e"er

#ause of GoutThe main causes of gout is the formation of uric acid crystals in the +oints, skin, and kidneys.ric acid forms from the body-s chemical processes. #hen the level of uric acid increases, it canturn into gout attack.

&ad Ha(its That #an #ause Higher Le/els of ric Acid-E#cessi"e Alcohol!igh intake of alcohol ;beer in particular< can increase chances of gout.$ich !oods

!igh amount of red meats, oily fish and yeast are very susceptible to gout.Lack of E#ercise7ot getting enough exercise can lead to gout attacking +oints.StressA high stress level life can bring on gout.

Ten Hoe !eedies for Treating Gout


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(elf care is an important step for treating gout. )ou should let your doctor know if you think youhave gout, but in most cases, it can be treated easily at home.1. =estIf you suffer from a gout attack, make it appoint to rest and do not try to use the affected +oint.Instead rest with the affected +oint elevated if possible.

2. Ice packsApplying cold packs can reduce inflammation.&. !emorrhoid cream)ou could also try applying hemorrhoid creams to the affected area to reduce inflammation.'. @rink water$ake sure that you keep yourself well hydrated to prevent further gout attacks.3. :at herries(weet or sour cherries is a popular treatment for gout. onsume about twenty cherries a day untilgout disappears. After, ten cherries a day can keep gout away.5. Negetable /uicesNegetable +uices are an effective treatment for gout. @rink a couple of glasses a day.

P. 4rench eans@rink 139 ml of the +uice from string beans daily until gout passes.. Apple:ating apples for the malic acid will neutralie the uric acid that causes gout. :at one apple aftereach meal.L. ananaananas can help in the treatment of gout. Try eating only bananas for three to four days to seekrelief from gout.19. 0imeThe Nitamin in limes can strengthen +oints. The citric acid will help the levels of uric acid aswell. (>ueee lime into glass of water twice a day.

Pre/enting GoutTo keep gout away, changing your diet is the key factor. Try these steps to preventing gout fromreturning.!ealthy @iet:at a well*balanced diet of natural foods, with lots of fresh fruits and vegetables.Avoid Acid Croducing 4oodsAvoid acid*producing foods like meats, fish, tea, sugar and its products, and all processed andfried foods.7o affeine(tay away from coffee and any other caffeinated drinks.

2 Sure)fire +ays To Moti/ate our Tea Me(ers

Df all the resources utili/ed during a pro6ect, the team wor!ing on the pro6ect is the most

comple1 to manage. hen motivated, your pro6ect team can ta!e up %erculean tas!s and not

brea! a sweat but when things go wrong there is little saving the ship unless you find a way to


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change course in time. @otivation is a comple1 art, while the rule of the thumb is appreciation

and reward, the same incentives do not wor! on all individuals.

(. =lwaysstart wit %ourself? to motivate others you have to be

best thing 2

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