Take It Easy

Extracted from “The Star – 23rd June 2013”

A small amount of stress never hurt anyone, but allowing it to get out of control can be damaging to your body and mind. Dump all the bad habits that drain you and find the balance with 10 ways to perk up your energy levels and improve your looks.

1. Wake-Up Call

Waking up in the morning dead tired and lethargic is really debilitating. Not only do you look like hell, you feel like it too. A good night’s rest is essential for your body and mind to unwind and repair so go to sleep earlier and get up earlier.

   Anxiety, tension, negative thoughts and frustration are demotivating and tend to stick with you, causing your adrenal glands to go into overdrive and disrupting your sleep patterns. Counteract this by reducing your intake of coffee, alcohol, tea and nicotine, and practise meditation and breathing techniques – they’re an excellent way to calm your soul.

   Kick-start your system before opening your eyes by following these ancient Chinese Taoist healing techniques recommended by Stephen Russell, author of A Spiritual Survival Guide (published by Hodder & Stoughton, available from www.amazon.com).

• With a circular motion, gently massage around your eyes, along the sockets from the outside corner of your eye, inwards. Repeat 18 times.
• Warm your hands by rubbing them together and place them over your closed eyes. This boosts circulation around the eye area.
• Before opening your eyes, take a deep breath and hold it. Screw up your face and exhale saying “pow” at the same time. “The sound of the word kick-starts your brain and heart,” says Russell.
• Open your eyes and tap your head with your knuckles.
• Use an easy motion to get out of bed – bend forward or do a full body stretch to lengthen and ease your spine.

2. Water world

Water offers the most wonderful form of therapy – it can both soothe and energise. Think how an invigorating shower freshens and revitalises you in the morning and, at night, how soaking in a warm bath surrounded by aromatic candles relaxes and calms you.

   Hydrotherapy is used in spas for its healing properties both physical and mental. Thallassotherapy is known to benefit your skin and to relieve fluid retention as well as circulation and rheumatic problems.

   Exercising in water, or simply swimming, tones and stretches your muscles, which is good for your body and calms your mind.

   Flotation tanks are great for escaping pressure (mental and physical) – they provide a safe, watery cocoon where your mind can become still. The tank is filled with an Epsom salt solution, which keeps you buoyant, while eliminating neck pains and muscle stiffness.

   A water massage to try is hydrotherm, which uses a warm waterbed and the tactile skills of a therapist. It promises to relieve stress, back problems and tension headaches, and even soothes babies.

   Beside your daily bath/shower, scrub your entire body with a hot damp towel. If not possible, at least scrub your hands, feet, fingers and toes. This increases blood and energy circulation, open skin pores, and helps dissolve fat deposits beneath the skin.

3. Healing hands

The power of a gentle touch is both energising and calming. Aromatherapy, shiatsu, polarity, reflexology and fin shin fyutsu all contribute to a sense of wellbeing that reflexes aching muscles and eases tension.

   Research shows one hour of massage is equivalent to three hours of sleep. Ideally, a professional massage is the most beneficial, but a simplified version can be done at home – preferably in the bath. Use essential oils to gently massage the area around the side of your nose, your temples, under your earlobes, at the start of your jaw and the back of your head at the base of your skull.

   For DIY pampering, try a calming and relaxing oil that soothes and brightens, while relieving congested tissue.

4. Reflect and relax

Meditation has been around for centuries and is accepted as an effective problem-solver that can help you cut off, albeit for a few minutes, from the irritations of your life. The traditional method is to sit cross-legged on the floor, with the back of your left hand in the palm of your right hand, and to focus your attention to one point until your mind blocks out exterior distractions, allowing your inner consciousness to take over.

   Yoga is a popular way to meditate while doing relaxing and toning exercises. It frees your mind, ensures correct breathing, encourages relaxation, boosts circulation and loosens tense muscles. Tai chi, “meditation in motion”, is an ancient Chinese form of exercise that’s now enormously popular. It’s a gentle series of flowing movements that works on the body’s meridians and combats stress and illness by creating balance and inner peace.

5. Skin savers

It may be a cliche, but when you look good, you feel good. Sadly, strain and stress reflect on your face, leaving your skin looking dull and tired. Invest in beauty treatments that revitalise your complexion. Exfoliators and masks are treat quick-fixes, while energising serums and ampoules used occasionally encourage cell renewal and circulation. There are also excellent treatments especially for stressed and sun-damaged skin – used regularly, they’ll help to keep your skin looking smooth and firm.

   Good wake-up make-up tricks brighten even the drabbest complexion:

• A good concealer to touch up blemishes and dark rings under your eyes.
• A sheer, light-reflecting foundation gives light coverage without looking pasty or cakey on your skin.
• Blusher is the key – by adding colour to your cheeks, you add a youthful bloom to sluggish skin.
• Brighten your eyes with a fine line of white pencil across your top eyelid and mascara on top and bottom lashes.
• A rosy pink gloss on your lips gives a final fresh touch.

6. Colour and smell

The influence of colour on our mood is obvious – some colours are calming, while others are energising. Introduce them into your life with simple things like flowers and candles.

• Blue and turquoise are calming and cooling
• Green represents freshness and energy
• Mauve and violet are quite spiritual and encourage a peaceful ambience
• Red is stimulating, and powerful
• Pink promotes a tranquil feeling
• White represents purity – for some it’s soothing but for others it can have negative associations
• Yellow and orange are happy, energetic colours
• Beige and browns are warm and protecting

Scents also have the power to alter moods:

• Bergamot, geranium, Jasmine and rose are refreshing and uplifting
• Lemon and rosemary are stimulating
• Ylang-ylang, vanilla, lavender, mandarin and neroli are relaxing and calming

7. Take a breather

Breathing correctly is vital for relaxation. You should breathe fully and freely to maximise circulation and oxygenation. Try this stress-reducing technique based on yogic breathing.

• Sit down and breathe out slowly with your mouth partially open. Imagine you’re blowing out the flame of a candle from about 15cm away. Count silently to yourself and don’t strain in any way.
• Inhale slowly through your nose – count to see how long the in breath takes.
• Exhale, fully and slowly blowing the air in a thin stream (again counting at the same speed). Do this 30 times.

If you do this breathing exercise twice a day you should achieve a speed of two to three seconds while inhaling and six to seven seconds exhaling. After 15 or so cycles, you’ll radically reduce your anxiety levels. You can also use it as a quick fix and tension releaser in stressful situations.

   Another winner is to kneel, eyes closed and with both hands placed on the lower edges of your ribs with your fingertips nearly touching. Breathe in deeply through your nose, expanding your diaphragm. Exhale slowly and smoothly. Repeat this exercise with your hands at your sides. Practise on a regular basis.

8. Eat well

It’s a fact that a good diet is essential to keep your body fit, full of energy and able to cope with the stresses of daily life. Combine complex carbohydrates, which keep energy levels high, with antioxidants, such as vitamins A, C and E (avocados, broccoli, oranges and kiwi fruits). These foods boost your immune levels, fighting off infection, while ensuring your body has a rich supply of fibre, vitamins, minerals and carbohydrates. Vitamin B is crucial during essential times, so supplement your diet – it helps to digest and convert food to energy.

Energy Boosters

   Strawberries, bananas, avocados, artichokes,lentils, nuts, seeds, brown rice, whole-grain pasta, cereal.

Energy Depleters

   Refined rice, flour, red meat, butter, tea, coffee, alcohol, sweet biscuits.

9. A laugh a minute

There is nothing better than a really good laugh to lift your spirits. Watch a funny TV sitcom or hire a video of Absolutely Fabulous or Mr Bean – not only will you relax and take time out for yourself, you’ll also feel happier and more energised afterwards.

10. Take a break

Live each day happily without being preoccupied with your health: try to keep mentally and physically active. Sing a happy song aloud each day! Exercise is a necessity, not an option. If you’re short of time or exhausted, going to the gym isn’t top of your list of priorities, but even a small amount of light exercise every day is beneficial. Establish a routine that fits your lifestyle even if it’s just a walk round the block with your dog or walking for half an hour outdoors on grass or sand.

TOP 20 CAREER ADVICE TO DEVELOP & TO IMPROVE YOUR CAREER

Extracted from “The Star – 22nd June 2013”

What is it that truly differentiates one candidate from another during the application process? Whether we are talking about the stage involving the vetting of resumes or the interview stage, certain qualities are increasingly taking centre stage in the mind of recruiters. They are looking for such qualities in potential hires.

   For jobseekers who want to remain a step ahead of the pack, it’s important to know what the most wanted skills are in today’s workplace.

   Research on what HR experts believe are the most important skills indicates that we are moving away from a mind-set that potential employees should have the technical know-how and the right academic qualifications. Even though the latter is an inevitable prerequisite, the emphasis has shifted.

   In today’s world, employers and recruiters have realised that it is much easier to train smart individuals how to perform the specifics of any role. This is as long as they have already acquired a much harder-to-teach skill set. This skill set comprises the likes of critical thinking, soft skills, and some basic competency in a few areas of expertise.

   If you want to get the job of your dreams therefore, or excel in the career you are already following, have a look at the skills below, assess where you stand, and find a way to polish the areas you are not doing so well in.

1. COMMUNICATION SKILLS (LISTENING, SPEAKING AND WRITING)

Communication skills are perhaps the first set of skills that potential employers will notice. From the initial moment you get in touch with them, the employer will be scrutinising the way you behave.

   Be it the way you talk over the phone, the way you give them information on email, your resume and cover letter, or the way you carry yourself during the interview, they will be assessing whether you have polished communication skills.

   Make sure that you proof read any form of written communication you send them, and take your time to listen to what they ask you (or read their instructions carefully), and answer in well thought out, grammatically correct sentences. The way you communicate your thoughts should be impeccable, as this is the way they expect you to communicate with colleagues and clients alike throughout your tenure in their organisation.

2. ANALYTICAL AND RESEARCH SKILLS

As much as you think a question/problem presented to you is a piece of cake, be very wary of giving a rushed answer. Take the time to analyse the situation, think of all possible scenarios, and if possible ask for some time to go and do some research to find out more.

   Being analytical, but also having strong research skills, differentiates one employee from the other. It demonstrates your determination, your ability to access different scenarios, and your commitment to be 100% sure before giving an answer to your employer. It could mean the difference between a badly thought out idea and something that may gain the company a huge profit!

3. FLEXIBILITY/ADAPTABILITY

 An ability to manage multiple assignments at the same time, and being flexible enough to work under ever changing conditions, management, environment and rules is highly appreciated.

   In today’s world, a job description is very fluid, and can change shape at any time. An employee that is willing to work under a multitude of changing circumstances is highly sought after.

   Being able to adapt from one working environment to the next, or even from one type of assignment to another, is a big advantage. It demonstrates the individual’s commitment to the organisation, and will influence their career progression.

4. INTERPERSONAL ABILITIES

“No man is an island”. So the saying goes. Increasingly in the workplace, we all have to work with others in order to complete a project.

   Be it working in a team, or dealing with clients or suppliers, interpersonal abilities is a definite advantage and something employers always look for.

   The ability to build relationships with those around you under any circumstances, and the ability to inspire them to do what needs to be done is essential. 

5. ABILITY TO MAKE DECISIONS AND SOLVE PROBLEMS

 

Decision making and problem solving is another skill that is high in demand. The ability to identify complex problems and review related information in order to develop and evaluate options and implement solutions, can distinguish one employee from another. The ability to use critical thinking to rationalise a decision will set an individual apart.

6. ABILITY TO PLAN, ORGANISE AND PRIORITISE WORK

Simple as it may sound, an individual that can show that he/she has been able to plan and organise their work is very valuable. Pay special attention to the way you plan your tasks, and ensure you keep up with all the deadlines you are given.

   An employee that can stick to assigned timelines and can provide pieces of information with ease and speed indicates that he/she remains on top of things and can always be expected to deliver the required task or information.

   Similarly, knowing which tasks to prioritise and which ones to leave for later is an important skill.

7. ABILITY TO WEAR MULTIPLE HATS

Theoretically, when someone is offered a job, there is a job description included in the contract. In reality however, employees are not expected to stick to only what is under their job description.

   On the contrary, they are expected to get involved in the other areas of the business, understand all the different steps, and offer help where necessary. At the end of the day, employers look for someone willing to try out different things, and wear multiple hats at the same time, deal with different projects and individuals, and provide more than one sole contribution at a time to the company.

8. LEADERSHIP/MANAGEMENT SKILLS

The ability to manage people is a very powerful skill. Not only can you inspire individuals to do what is right, you can guide them along the way, and you can monitor their progress in every step. Being able  to lead a group and manage these individuals in a away that does not impede their progress and insult their judgement is highly desirable in today’s workplace.

   With Gen Yers taking over the work place, and their strong desire to be left alone to do what they have to do, it is essential to have managers that know how to lead and manage their teams in a way that leaves all employees room to come up with their own ways of doing things. Exhibiting strong management/leadership skills is therefore a big advantage in today’s working world.

9. ATTENTION TO DETAIL

Even though many may think that the bigger picture is more important than the tiny details, attention to detail is what will make someone stand out at what they do. Paying attention to detail may save the company a lot of hassle and possibly keep the distance from a catastrophic outcome.

10. SELF CONFIDENCE

Being self-confident exudes an aura that can convince those you work for (or with) that you know what you are doing. If you do not believe in yourself, your skills and abilities, then you cannot expect anyone else to believe in you. You need to be confident with yourself and ensure everyone sees you as someone that has the ability to pull through whatever situation comes your way.

11. PUBLIC SPEAKING

 Why is it that those that are brilliant at memorising information, solving complex mathematical problems, or reciting Shakespearean plays do not always do well in the business space? Why is it that if they have to stand in front of a crowd and argue a case, they tend to flush and lose it?

   Public speaking is a very crucial skill to have, which requires a lot of self-confidence, practice, and analysing your audience. Even though it comes naturally to some people, it is definitely a skill that can be acquired, and it is a skill sought after by employers.

   After all, when you meet clients, you represent the company as a whole. It is only fair that they would rather hire someone that can carry themselves well while expressing the values and products of the company. 

12. TACTFUL

Being tactful is necessary in many situations, when dealing with clients, as well as colleagues.

   No matter how much you believe you are right about something, or that it may be more useful for your colleague to know exactly what you think, realise that not everyone reacts the same way to different styles of confrontation.

   It is important for individuals to know how and when to deal with various issues that may crop up in the working environment, whether they are dealing with clients, colleagues, or supervisors. 

13. CREATIVITY

Being creative can be beneficial to any role you may have in the workplace. It involves the ability to find solutions to problems using creativity, reasoning and past experience, coupled with information and resources.

   Using innovative ways to improve workflows and processes in the work place, or finding a new way to process a piece of work can change the company’s dynamics, save time and cost, and even improve the quality of products/services. 

14. ETHICS AND INTEGRITY

 

 Integrity and well-founded moral values should be highly-respected in the work place. Even though many scandals appear with black sheep here and there, it is essential for employees to maintain their values and integrity at all costs. Honesty and sticking to your values will definitely repay in the long run. An untainted reputation after all is what will help you move up the career ladder.

15. STRONG WORK ETHICS

Employers always look for employees that are passionate about what they do and are very committed to their assignments. They need to be assured that their employees will keep at a problem until it is solved, and they will do what is necessary to complete all tasks.

   Arriving at work on time and willingness to work and take responsibility are basic indicators of the employee’s commitment. These factors can show whether an employee is cut out for a specific role.

16. ABILITY TO ACCEPT AND LEARN FROM CRITICISM

If a person demonstrates an attitude that is appreciative of feedback, it can be deduced that he/she is willing to learn. Irrespective of age and experience, everyone is constantly learning at the workplace, and one should always remain open to new information that can enhance their skills and abilities.

   Jobs are constantly changing and evolving, and employees of all ranks should show that they are open to growing and learning, either by experiencing new situations, by training, or even by listening and learning from criticism.

17. SALES AND MARKETING

Knowledge of the principles and methods of promoting, presenting and selling products and services is essential, no matter what your role is in a company. At any given point in time, you might be faced with an opportunity to promote your company and its products or services to people you meet.

   It could be simply promoting these to a friend or acquaintance, or it could be in a more formal environment where you are pulled in for a meeting or project. Knowledge of at least basic marketing strategy as well as a range of sales techniques and sales control systems may come in handy.

18. COMPUTER AND ELECTRONICS SKILLS

Almost all jobs nowadays require some basic understanding of computers and electronics in general. As we move to rely more on technology to help us conduct our daily tasks, be it communicating, writing, calculating, presenting, drawing, creating sound, and many others, we may need in the work place, we are being pushed towards the need to understand circuit boards, processors, electronic equipment and computers.

19. MATHEMATICS

Even if your job has nothing to do with mathematics, arithmetic, geometry, algebra, calculus, and statistics, basic knowledge of these may become necessary at some stage.

   Refreshing your knowledge of mathematics often is an essential part of keeping your competitive advantage in the job market. Statistics in particular may come in handy, as many a time you might need to produce some graphs and figures by analysing quantitative data.

20. PROGRAMMING

Computer programming may be seen as a skill that only needs to be mastered by the few IT experts in an organisation. However, knowledge, even at a basic level of computer programming may come in handy if you are trying to develop a new programme that you hope may help your department in the way you process information.

   Imagine, for example, that you are working in the HR department of the company and want to come up with a system that monitors and evaluates the progress, performance and salaries of all employees.

   Knowing even basic computer programming could help you realise what is possible and how you can get started on this project, putting you in a better position to collaborate with the IT department of the company in order to produce a more advanced system catering to your needs.

STUDY FINDS TABLEWARE COLOUR INFLUENCES FOOD FLAVOUR

 

Paris: British hospitals use red trays in a programme to combat malnutrition, but may have chosen the worst possible colour, according to a study linking the tinge of tableware to food enjoyment.

   Researchers from the University of Oxford contributed data to the growing body of evidence that the colour, size, weight and shape of eating utensils, cups and plates have a big influence on what people taste.

   Their findings on cutlery tally with previous research for crockery colours, including the discovery that red tends to limit food intake, they said.

   “Red could…be used to serve food to people who need to reduce their food intake, but should certainly not be used for those who are underweight,” the team wrote in the journal Flavour.

   British hospitals use red trays to make it easier for nurses to identify people who need help eating.

   “Red appears to be the worst possible tray colour…for those individuals who are being encouraged to eat more,” the researchers warned.

   In a series of experiments, the team used utensils of different colours, shapes and weight to gauge the impact on the perceived taste of the same food among dozens of volunteers with normal vision.

   “How we experience food is a multisensory experience involving taste, feel of the food in out mouths, aroma and the feasting of our eyes,” the authors wrote in a statement.

   “Even before we put food into our mouths our brains have made a judgement about it,” which affects our overall experience.”

TAKE IT EASY

Extracted from “The Star – 23rd June 2013”

A small amount of stress never hurt anyone, but allowing it to get out of control can be damaging to your body and mind. Dump all the bad habits that drain you and find the balance with 10 ways to perk up your energy levels and improve your looks.

 

1. Wake-Up Call

Waking up in the morning dead tired and lethargic is really debilitating. Not only do you look like hell, you feel like it too. A good night’s rest is essential for your body and mind to unwind and repair so go to sleep earlier and get up earlier.

   Anxiety, tension, negative thoughts and frustration are demotivating and tend to stick with you, causing your adrenal glands to go into overdrive and disrupting your sleep patterns. Counteract this by reducing your intake of coffee, alcohol, tea and nicotine, and practise meditation and breathing techniques – they’re an excellent way to calm your soul.

   Kick-start your system before opening your eyes by following these ancient Chinese Taoist healing techniques recommended by Stephen Russell, author of A Spiritual Survival Guide (published by Hodder & Stoughton, available from www.amazon.com).

· With a circular motion, gently massage around your eyes, along the sockets from the outside corner of your eye, inwards. Repeat 18 times.

· Warm your hands by rubbing them together and place them over your closed eyes. This boosts circulation around the eye area.

· Before opening your eyes, take a deep breath and hold it. Screw up your face and exhale saying “pow” at the same time. “The sound of the word kick-starts your brain and heart,” says Russell.

· Open your eyes and tap your head with your knuckles.

· Use an easy motion to get out of bed – bend forward or do a full body stretch to lengthen and ease your spine.

 

2. Water world

Water offers the most wonderful form of therapy – it can both soothe and energise. Think how an invigorating shower freshens and revitalises you in the morning and, at night, how soaking in a warm bath surrounded by aromatic candles relaxes and calms you.

   Hydrotherapy is used in spas for its healing properties both physical and mental. Thallassotherapy is known to benefit your skin and to relieve fluid retention as well as circulation and rheumatic problems.

   Exercising in water, or simply swimming, tones and stretches your muscles, which is good for your body and calms your mind.

   Flotation tanks are great for escaping pressure (mental and physical) – they provide a safe, watery cocoon where your mind can become still. The tank is filled with an Epsom salt solution, which keeps you buoyant, while eliminating neck pains and muscle stiffness.

   A water massage to try is hydrotherm, which uses a warm waterbed and the tactile skills of a therapist. It promises to relieve stress, back problems and tension headaches, and even soothes babies.

   Beside your daily bath/shower, scrub your entire body with a hot damp towel. If not possible, at least scrub your hands, feet, fingers and toes. This increases blood and energy circulation, open skin pores, and helps dissolve fat deposits beneath the skin.

 

3. Healing hands

The power of a gentle touch is both energising and calming. Aromatherapy, shiatsu, polarity, reflexology and fin shin fyutsu all contribute to a sense of wellbeing that reflexes aching muscles and eases tension.

   Research shows one hour of massage is equivalent to three hours of sleep. Ideally, a professional massage is the most beneficial, but a simplified version can be done at home – preferably in the bath. Use essential oils to gently massage the area around the side of your nose, your temples, under your earlobes, at the start of your jaw and the back of your head at the base of your skull.

   For DIY pampering, try a calming and relaxing oil that soothes and brightens, while relieving congested tissue.

 

4. Reflect and relax

Meditation has been around for centuries and is accepted as an effective problem-solver that can help you cut off, albeit for a few minutes, from the irritations of your life. The traditional method is to sit cross-legged on the floor, with the back of your left hand in the palm of your right hand, and to focus your attention to one point until your mind blocks out exterior distractions, allowing your inner consciousness to take over.

   Yoga is a popular way to meditate while doing relaxing and toning exercises. It frees your mind, ensures correct breathing, encourages relaxation, boosts circulation and loosens tense muscles. Tai chi, “meditation in motion”, is an ancient Chinese form of exercise that’s now enormously popular. It’s a gentle series of flowing movements that works on the body’s meridians and combats stress and illness by creating balance and inner peace.

 

5. Skin savers

It may be a cliche, but when you look good, you feel good. Sadly, strain and stress reflect on your face, leaving your skin looking dull and tired. Invest in beauty treatments that revitalise your complexion. Exfoliators and masks are treat quick-fixes, while energising serums and ampoules used occasionally encourage cell renewal and circulation. There are also excellent treatments especially for stressed and sun-damaged skin – used regularly, they’ll help to keep your skin looking smooth and firm.

   Good wake-up make-up tricks brighten even the drabbest complexion:

· A good concealer to touch up blemishes and dark rings under your eyes.

· A sheer, light-reflecting foundation gives light coverage without looking pasty or cakey on your skin.

· Blusher is the key – by adding colour to your cheeks, you add a youthful bloom to sluggish skin.

· Brighten your eyes with a fine line of white pencil across your top eyelid and mascara on top and bottom lashes.

· A rosy pink gloss on your lips gives a final fresh touch.

 

6. Colour and smell

The influence of colour on our mood is obvious – some colours are calming, while others are energising. Introduce them into your life with simple things like flowers and candles.

· Blue and turquoise are calming and cooling

· Green represents freshness and energy

· Mauve and violet are quite spiritual and encourage a peaceful ambience

· Red is stimulating, and powerful

· Pink promotes a tranquil feeling

· White represents purity – for some it’s soothing but for others it can have negative associations

· Yellow and orange are happy, energetic colours

· Beige and browns are warm and protecting

Scents also have the power to alter moods:

· Bergamot, geranium, Jasmine and rose are refreshing and uplifting

· Lemon and rosemary are stimulating

· Ylang-ylang, vanilla, lavender, mandarin and neroli are relaxing and calming

 

7. Take a breather

Breathing correctly is vital for relaxation. You should breathe fully and freely to maximise circulation and oxygenation. Try this stress-reducing technique based on yogic breathing.

· Sit down and breathe out slowly with your mouth partially open. Imagine you’re blowing out the flame of a candle from about 15cm away. Count silently to yourself and don’t strain in any way.

· Inhale slowly through your nose – count to see how long the in breath takes.

· Exhale, fully and slowly blowing the air in a thin stream (again counting at the same speed). Do this 30 times.

If you do this breathing exercise twice a day you should achieve a speed of two to three seconds while inhaling and six to seven seconds exhaling. After 15 or so cycles, you’ll radically reduce your anxiety levels. You can also use it as a quick fix and tension releaser in stressful situations.

   Another winner is to kneel, eyes closed and with both hands placed on the lower edges of your ribs with your fingertips nearly touching. Breathe in deeply through your nose, expanding your diaphragm. Exhale slowly and smoothly. Repeat this exercise with your hands at your sides. Practise on a regular basis.

 

8. Eat well

It’s a fact that a good diet is essential to keep your body fit, full of energy and able to cope with the stresses of daily life. Combine complex carbohydrates, which keep energy levels high, with antioxidants, such as vitamins A, C and E (avocados, broccoli, oranges and kiwi fruits). These foods boost your immune levels, fighting off infection, while ensuring your body has a rich supply of fibre, vitamins, minerals and carbohydrates. Vitamin B is crucial during essential times, so supplement your diet – it helps to digest and convert food to energy.

Energy Boosters

Strawberries, bananas, avocados, artichokes,lentils, nuts, seeds, brown rice, whole-grain pasta, cereal.

Energy Depleters

   Refined rice, flour, red meat, butter, tea, coffee, alcohol, sweet biscuits.

 

9. A laugh a minute

There is nothing better than a really good laugh to lift your spirits. Watch a funny TV sitcom or hire a video of Absolutely Fabulous or Mr Bean – not only will you relax and take time out for yourself, you’ll also feel happier and more energised afterwards.

  

10. Take a break

Live each day happily without being preoccupied with your health: try to keep mentally and physically active. Sing a happy song aloud each day! Exercise is a necessity, not an option. If you’re short of time or exhausted, going to the gym isn’t top of your list of priorities, but even a small amount of light exercise every day is beneficial. Establish a routine that fits your lifestyle even if it’s just a walk round the block with your dog or walking for half an hour outdoors on grass or sand.

Essentials Of Good Communication

Extracted from “The Star –22nd June 2013”

A healthy relationship in any quarter begins with good communication. Here are some useful tips you can apply in order to develop effective communication in your everyday interactions, be it with your boss, colleagues or your family and friends.

LISTEN

Always start by emptying out all your pre-conceptions of what you know. Have an open mind about what the other party has to say. It may be hard at first but this will help build trust and understanding in the relationship.

DO NOT INTERRUPT

Allow the other party to fully express their concerns. Suppress any urge to cut in with your own. You will fully understand the situation if you let them finish and not “jump the gun” with a wrong or misunderstood response.

AVOID POINTING FINGERS

Placing blame always comes across as an excuse and will quickly alienate the other party. This in turn could create a wall which may potentially block further communication.

BE CLEAR AND CONCISE

Beating about the bush or sticking to generalities can confuse those you are interacting with. Be as specific as you can and leave no room for about.

REPEAT THE OTHER PERSON’S VIEWS

Always repeat what the other party has expressed to ensure you fully understand their point of view.

PROVIDE FEEDBACK

Without interrupting the speaker, inject some neutral statements, such as “oh,” or “I see” to show that they have your undivided attention and that you follow their train of thought.

SOME EMPATHY

Empathy is the stability to understand the emotion behind the other party’s arguments, especially when the topic is a sensitive one. By doing so, it tells the other party that you can connect with them at an emotional level.

PAY ATTENTION TO NON-VERBAL SIGNS

The body language of the other party will give you important additional information about what they are expressing. Sometimes these cues may even reveal a more truthful view of the situation.

Keeping Bones In Good Shape

Keeping your bones in good shape is tricky. Joint and bone health is a concern for everyone because it directly impacts mobility and therefore overall quality of life. Although older people may come to mind first when you think of bone health, everyone should have the same interest in maintaining joint and bone health.

Are your bones healthy and strong?

Do you hear a cracking sound when you bend over? Are you aware of your posture at this moment?

Bones are living tissues that make up the skeletal system in the body. They provide structure to the body, protect internal organs, anchor muscles, store calcium and play a very important role in movement.

Bones are made up of three major components:

1. Collagen, a protein that gives bones a flexible framework

2. Calcium-phosphate mineral complexes that make bones hard and strong

3. Living bone cells that remove and replace weakened sections of bone

Most of us are not aware that we are not taking proper care of our bones. A hectic lifestyle and inadequate nutrient intake contribute towards bone loss. Obesity, an excessive alcohol and caffeine intake, and a sedentary lifestyle also lead to weak and brittle bones.

Women who constantly wear high heels, stilettos or pointed-pumps are slowly damaging  their bones, perhaps without even realising it.

Many people start watching their calcium intake only after being diagnosed with osteoporosis. Prevention is always the best choice, but it is never too late to start supplementing your daily diet with the nutrients required for good bone health.

The lack of the right nutrients and care will increase your risk of developing osteoporosis.

Osteoporosis is a disease of the skeletal system characterised by low bone mass and deterioration  of bone tissue. This progressive loss of bone mass leads to an increased risk of bone fractures especially of the wrist, hip and spine.

Women above the age of 65 are five times more likely to develop osteoporosis than men due to the drop in hormone levels and bone structure.

Bones naturally become thinner (through a process called osteopenia) as we age. This is because the rate at which existing bones are broken down is faster than the rate of the generation of new bone cells.

Therefore, more calcium and minerals are lost, making the bone less dense and more porous. This can lead to bone fractures.

An inadequate intake of calcium forces the body to draw calcium out from the bones to replace the amount that the body needs. When this happens, the bones become brittle, causing a weaker spinal cord.

While calcium is considered the main bone nutrient, studies have shown that too much attention paid to calcium intake and the neglect of other nutrients can also increase the risk of osteoporosis.

Ideally, calcium should be taken along with supplements that enhance its bioavailability, such as vitamin D and magnesium. Vitamin K2-7 has also been shown to promote the body’s utilisation of calcium.

Feeling disjointed?

Cartilage is a firm, rubbery material that covers the ends of bones. Its main function is to reduce friction in the joints and serve as a “shock absorber”.

A healthy and normal cartilage has shock-absorbing qualities as well as the ability to change shape when compressed, flattened or pressed together.

Arthritis is defined as the inflammation of the joints. Osteoarthritis refers to the wear and tear of the joints and this condition is very common among the elderly. It is associated with a breakdown of cartilage in joints and can occur in almost any joint in the body.

It commonly affects the joints of the hips, knees and spine. It also affects the fingers, neck and toes.

The wearing down of cartilage in a joint causes it to become stiff and lose its elasticity, making it more susceptible to damage. As the cartilage deteriorates, tendons and ligaments will start to stretch and this causes pain, swelling and reduced motion in joints.

Bone and joint care

Caring for bones and joints is a difficult task as it is a continuous process. While regular exercise and the consumption of sufficient vitamins and minerals can help reduce the loss of bone density thus preventing osteoporosis and reducing osteoarthritis, innovation continues to lie in how to deliver nutrition or nutraceuticals to the body in order to stimulate bone formation and synovial fluid production, as well as cartilage regeneration.

Calling It Quits In Style

Extracted from “The Star – 8th June 2013”

Resigning from your job, no matter how much you look forward to it, is never easy. Especially if you are forward-looking and would like to resign in a manner that would not come back to haunt you later.

   In today’s world, people talk! Well, people have always talked. But in today’s world news travels fast and could potentially reach the ears (or eyes) of an employer even on the other side of the globe.

   How then do we make sure that we resign from a company in a way that does not burn all bridges, and does not leave a bad impression?

   It is possible to resign in a way that reinforces your professional image and maintains your good relationship with your employer. Just follow the simple process below for a graceful resignation:

ASK YOURSELF WHETHER YOU ARE SURE YOU WANT TO RESIGN

   As simple as it may sound, this should be the first step in the process of your resignation. By asking this question you will determine your readiness to resign, and will reinforce your decision by providing solid proof that you are in fact ready for a change.

   If you are leaving for another employer, do you have a job offer letter and a start date in hand? Especially if you have financial and family responsibilities to think about, you should not resign if you do not have a new job awaiting you.

   If you are resigning without another job to look forward to, ensure you have the financial circumstances to support your decision. Even though you may think that after resigning you may have sufficient time to look for another job, you should remember that employers show a preference for hiring employees that are successfully employed by someone else; unless you have good reason to justify your employment gap, try to avoid this as much as possible.

PREPARE TO RESIGN

   Your relationship with your boss may vary from best friends to cold and defensive; either way, you may want to think of all possible responses. In preparing your resignation, organise your obligations in a way that it will be easy to pass on the responsibilities to someone else, even though you may still have your one or two month notice to serve.

   In the worst case scenario, you may not be given a chance to retrieve personal information stored on the company laptop/office after resigning. Make sure you have your address book and phone lists as well as work templates/samples that you may need to move forward in your career; do not take out confidential information or your actual work contributions, as these legally belong to your employer and should not be utilised elsewhere.

KEEP IT PRIVATE

No matter how much you are looking forward to leaving, resist the urge to complain in front of colleagues. If you criticise your employer openly, others in the company may see you as unprofessional and fear that you may treat them the same.

   You may even gain a reputation that you do not respect confidentiality. Don’t tell your colleagues that you are planning to leave until you inform your boss, and don’t share such information on social media sites either.

   Even when you do announce your resignation, focus on what you are looking forward and what you hope to get out of your new job rather than on the reasons you are leaving and the fact that you can’t wait to get out of there.

NOTIFY YOUR BOSS

   Before informing your colleagues that you are resigning, you owe your first discussion on this to your boss. You will most likely need to submit a resignation letter, but make sure you do this in person and not through an email.

   Write this letter in a positive light; this is not an opportunity for you to express every bit of frustration you felt while working there; instead, use this to express your gratefulness for the opportunities you were given and show how much you have grown in this post.

   In your letter, inform your boss that you are resigning, thank him for all his help and support, and make positive statements about your experience with the company, your growth, and the opportunities it gave you. Write professionally and come off as forward-thinking rather than a disgruntled employee.

   As for the “resignation meeting”, make sure that you are well prepared on what you are going to say. The boss will probe you for more information, sometimes information you may not want to give at this juncture.

   Emphasise the positives, and be prepared for a reaction. Especially if your resignation is unexpected, your boss may get emotional or even confrontational, in which case, stick to your prepared comments. Whatever your boss’ reaction is, retain your composure. Ensure you end the meeting on a good note and be as cooperative as possible.

CAREFULLY CONSIDER YOUR OPTIONS

   On some occasions, you may be given counter offers to entice you to stay. Make sure that you consider any counter-offer seriously. You may be offered a higher salary, moved to another position, location or even a promotion.

   Be honest with yourself and think whether this offer is something that you really want, and whether this would indeed make you happier. Think whether your initial decision to resign was based on any of these factors.

   It is also a good idea to consider whether you will continue to have the same standing in the company. Your boss may now doubt your commitment in the firm, in which case it might be better to move on. Furthermore, having already resigned once, you may be hesitant to seek alternative employment next time around.

   And finally, in the case you have a job offer that you already accepted, how does the acceptance of a counter-offer affect your integrity with your would-be employer? You may come across them once again in the future, so make sure you do not burn that bridge.

OFFER ASSISTANCE WITH THE JOB TRANSITION

   As courtesy to your employer, you should help while serving your notice period to train your successor. Spend sufficient time on this important transition stage. Write manuals and operating procedures that describe the steps that you followed in key components of your job if you do not already have those in place. Offer to receive calls from your successor even after you leave when necessary to help with a smoother transition.

   Make sure you fulfil client engagements when possible. When you cannot do so, introduce your replacement to customers and vendors. Your efforts to make the transition seamless for your employer will be much appreciated and remembered long after you are gone.

   Be careful though; keep your start date commitment to your new employer. Make sure you do not start on the wrong foot with your new employer while trying to keep your old employer happy.

FOLLOW AN EMPLOYMENT ENDING CHECKLIST WHEN YOU RESIGN

   Ensure that you are well prepared for your last day at work. Plan to turn in any company owned property you use; your laptop, mobile phone, keys, access cards, and even your parking badge.

   Pack your personal office items and remove a few every day so that you avoid a last minute overload. Prepare your exit questions involving benefits, final paycheque, tax forms, etc and make sure you meet the appropriate person from HR to clarify all these issues so that you do not have any unanswered questions after leaving.

   To be on the safe side in the future, ask for a reference letter. Make sure you are connected with colleagues and your supervisors on LinkedIn and Facebook and try to keep in touch with them periodically from then on.

PARTICIPATE IN THE HR EXIT INTERVIEW

  Your company may hold exit interviews with employees that are leaving the organisation. The reason these interviews are held is for HR to understand why the employees are leaving, and how can the company improve itself in the future to retain its workforce more successfully. Take the time to participate in such interviews when offered.

   If you have genuine ideas for improvement that might benefit employees respond positively and give constructive feedback. Make sure thought that you do not end up turning these interviews to a blaming session about your boss or the way you were treated in the company.

   Even though the primary reason for these interviews is for the HR to understand how it can improve its employee engagement, the exit interview will reflect on you and your personality and the way the employer regards you upon leaving.

MAKE SURE YOU SAY GOODBYE WITH PROFESSIONALISM

   Take the time to email a formal note to say good-bye to your colleagues. Make sure you let them know where you are going next, and how they can get in touch with you, to make the transition seamless. Include your personal email address and phone number so that your colleagues can stay connected with you. Remember that on your last day your corporate email and phone line may be discontinued, so try to do this in advance.

Food For Weight Loss

Extracted from “Health Today – June 2013”

Here’s a rundown of seven foods which can aid you in your weight-loss endeavours – whether it’s to help you battle hunger or kick that junk-food addiction!

Eggs

Eggs are loaded with protein and have been found to successfully curb appetite, helping people feel fuller over longer periods of time.

   Research shows that women who eat eggs for breakfast consume less food over the next 36 hours compared to those who begin their day with bagels. Also, protein may help avoid blood sugar from spiking, a condition which can cause food cravings.

Soup

Here’s a comfort food to tame your appetite – soup! Participants in a UK study who had soup meals reported feeling full for up to an hour-and-a-half longer than their solid meal counterparts. It is believed that the brain perceives soup to be more filling than solid food. Opt for soups that are high in nutrients and low in calories.

 

Cinnamon

There’s nothing like some cinnamon to spice up your weight-loss efforts! Cinnamon can lower blood sugar and raise insulin levels – factors necessary for fighting health complications like diabetes and obesity. Try sprinkling cinnamon on toast or add some to your tea.

Nuts

Go nuts – literally. Nuts such as almonds, pecans and walnuts don’t just help bust belly fat, but are also good for your heart due to their high omega-3 fatty acid content.

Vinegar

The acetic acid in vinegar is said to slow the passage of food into the small intestines from the stomach – hence, a fuller stomach for longer periods. Studies have found that vinegar can also prevent blood sugar spike after meals of refined carbohydrates like white bread and pasta.

Salad

Do you tend to over-eat? Why not begin your meals with a salad? (Skip the Thousand Island dressing, though). A US study has found that people who begin their meals with salad eat 12% less of the main meal later compared to those who do not. The sheer volume of a salad can prevent you from over-indulging.