Tuesday, June 30, 2009

How Can We Stop Smoking ?

smoker total at world year 2030 estimated to achieve 1,6 person milliards, fifteen percents from there live in developed countries. it's a fantastic...

Are you a smoker? Do you smoke five, ten or even 50 a day? It really doesn’t matter how many you puff your way through, I will bet a King’s ransom that there really isn’t a day goes by that you wish you didn’t smoke.

So what is it about smoking that keeps us hanging in there? I will tell you here and now the absolute fact of the matter remains that SMOKING IS NOT ADDICTIVE!

‘NOT ADDICTIVE!” I can almost hear howls of disbelief as I write!

I will say it again, ‘It’s not addictive!’

Here are some facts:

Smoking is not addictive in the way that crack cocaine is or methyl amphetamines are…Think about it hard, really hard yes I know….

I’d say with some certainty that 99% smokers out of a hundred can go to bed and sleep cheerfully right through the night. If you were a crack addict, let me tell you that sleep just doesn’t come in to the picture when you need a hit.

Yes, I will admit Nicotine is a very fast acting drug that gives you a minor hit and satisfies the central pleasure seeking part of the brain but this hit only lasts an few minutes and soon wears off but does NOT give you the mind paralysing smash that that crack or heroin does that leaves you blank for days on end and wrecks you life totally.

Crack and heroin addicts will prowl through the night, in every kind of filthy weather looking for a way, any way, possible to get their next fix. Some of them will support a crack or cocaine habit that requires two to three thousand dollars a week to feed…Now, that’s what you call addiction!!

The reason I wrote this article is simple. I too smoked fairly heavily for many years and know extremely well the feeling of utter misery and depression when after some years I attempted to stop, time after time. I even tried acupuncture and even stopped going out and socialising because I couldn’t have a drink or a meal without the pressing, insistent pain of wanting a smoke afterwards.

I did manage to stop for about a year at one stage and then when I though I had it whipped, I had a cigarette and I was back into it again, with a vengeance…but ,I didn’t really know the trick and my demise was inevitable…sounds familiar?

However, something happened to me that I am eternally grateful for. I discovered a method, quite by accident, that enabled me to stop smoking, totally, forever, without any agonies of withdrawal, no drugs, no hypnosis no chemicals and without any counselling at all.

The way I stopped smoking was a minor miracle for me because I happened, by chance, one night to meet a man who worked as a research chemist in a large Laboratory for a chain of Tobacco companies. What he told me was all the really easy way around the tricks of the Tobacco Companies and how, once you know your enemy, how really easy it is to stop smoking, without drugs, patches, hypnotism or any other aids.

The facts I am about to tell are absolutely true. I am not going to try to try to scare you with all the morbid facts about the chemicals and the effects of passive smoking, the horrendous cost and the dreadful slow suicide smokers embark on and so on, but I can say that I am so convinced that this method is the simplest of all and I have to say that every one I have ever shown this method to has shrugged off cigarette smoking and never gone back to it.

I wont make you any promises that you will stop smoking if you try this method because there are many people that smoke that will constantly complain and whine they want to but really don’t have any serious intentions to at all.

However, I will say if you are serious about stopping and truly want to, you now have all the help and information in the fight to stop smoking that you will ever need right now.

If you are interested in learning more about the simplest way ever to knock over your smoking habit and put an end to the confining, miserable life of the smoker and his evil companion, the Nicotine Monster, why not visit this site and find out for yourself without giving yourself any more pain and misery! You will be in for a big surprise!!
And do it to your self and never give up like a chinese language cia yo!!!!

How Artificial Sweeteners Are Making You Fat ?

Losing weight is hard enough, and to change your eating habits and still see no results, that’s even more frustrating.

Why do these people not lose weight? If I had to pick the most common reason why most people’s efforts have proved no results, I would say it is the deception of artificial sweeteners and processed diet foods. Yes, you heard right. It is the diet coke, diet snacks, processed foods and artificial sweetener in your coffee that is keeping you fat.

How is this so???

Artificial sweeteners overwhelm your liver

Your liver is your largest internal organ, and it’s responsible for an astonishing variety of life-sustaining and health-promoting tasks, including those that make healthy weight loss and weight management possible. Integral to countless metabolic processes, the liver supports the digestive system, controls blood sugar and regulates fat storage. One of your liver’s most important functions, and the most crucial to your weight loss, is chemically breaking down everything that enters your body, from healthy vegetables, to not so healthy fast food, from healthy water to not so healthy soda.

It’s your liver’s job to distinguish between the nutrients you need to absorb and the dangerous or unnecessary substances that must be filtered out of your bloodstream. But when the liver is clogged and overwhelmed with toxins, like artificial sweeteners, it can’t do a very effective job of processing nutrients and fats. If it can not process the nutrients and fats that your body needs, this will cause you to gain weight or will prevent you from losing weight.

Your liver also produces bile, a crucial substance for detoxifying our bodies. It is the job of bile to help our bodies break down the fats we need and to assimilate fat-soluble vitamins. But when our bile becomes overly congested with the toxins it’s trying to filter out, it simply can’t function properly. It becomes thick, viscous and highly inefficient in breaking down fats. The result: You are more likely to gain weight and to have a greater difficulty losing it. So the more toxic your body becomes, the more difficulty you’ll have losing weight and keeping it off because your liver just can not work properly to break down fat.

Are artificial sweeteners considered a toxin?

What qualifies something as a “toxin”? A toxin is anything that your body does not recognize as a natural food source. The reason why artificial sweeteners have “zero” calories is because your body does not recognize them as a food source. For example, the chemical process to make Splenda (sucralose) alters the chemical composition of the sugar so much that it is somehow converted to a completely different molecule than sugar. This type of “fake” sugar molecule does not occur in nature and therefore your body does not possess the ability to properly metabolize it. This is how the makers of Splenda claim that it has zero calories, because in theory it should not be digested or metabolized by the body (Although it has been shown that some people’s body do absorb up to 15% of the artificial sweeteners they ingest). So the more artificial sweeteners that you consume in one day, the more you are overwhelming your liver with toxins and the less able it is to do its job of processing fat. And what happens if the liver can’t do its job? You can’t lose weight or worse yet, you gain weight.

What if you don’t use artificial sweeteners? Don’t be fooled. Almost every diet product on the market has some kind of artificial sweetener added to it. Even some children’s snacks are now being made with sucralose (Splenda) and most flavored waters contain sucralose or aspartame.

Now add up how many things you eat in one day that contain some form of artificial sweetener. The list may be very long. How overwhelmed do you think your liver is? Does it have the ability to work properly? Even if you keep your calories at bay and only drink Diet Coke with your meals, will you truly get down to the weight that you want, and stay there? It has been in my experience that the answer is “no” and until you are ready to commit yourself to a healthy way of eating, weight loss will always be a constant struggle.

What else do sweeteners do?

Sweeteners increase appetite

Artificial sweeteners tell your taste buds that, “sweet stuff has arrived,” which to the brain means, “nutrition has arrived.” When artificial sweetened drink or food reaches the small intestine, the receptors find no nutrition. A message is then sent back to the brain saying, “We’ve been tricked-there’s no nutrition here.” The appestat (the part of your brain that triggers satiety) sends the message to “keep eating because we need nutrition to help process all this fake food and run your body.” So even after you eat a good portioned healthy meal (along with your diet coke) you still feel like your starving all day, or you become very hungry soon after. Your healthy eating efforts may be sabotaged if you continue to feel hungry all day. No one likes to feel hungry so you continue to eat more food until you feel satisfied, which in your effort to lose weight, may just be too much.

Sweeteners Increase our Sweet Tooth

Saccharin (Sweet n Low) is 300 times sweeter than sugar, aspartame (Equal) is 200 times sweeter than sugar and sucralose (splenda) is 600 times sweeter than sugar. Such sweeteners can only increase our sweet tooth and increase our taste of sweet things. If you can never get rid of your sugar cravings, any healthy eating plan will be difficult because you will constantly be craving “sweet”. Artificial sweeteners have also shown to promote the same blood sugar fluctuations as regular sugar, which, again will bring on “sugar lows” which will increase appetite and cravings. This is not to say, that something sweet now and again is not ok, but it is those people who can not control their sugar cravings that are being sabotaged by these artificial sweeteners.

What are some alternatives to sweeteners?

Giving up sugar and artificial sweeteners may be difficult, especially if you are accustomed to everything having such a sweet taste. A wonderful alternative to sugar and artificial sweeteners is an herb called Stevia. Stevia is an extraordinarily sweet herb, 200-300 times sweeter than sugar. Stevia is almost calorie-free, so it is perfect for people who are watching their weight. Unlike sugar, it does not trigger a rise in blood sugar so you will not get a sudden burst of energy followed by fatigue and a need for another “fix”. It increases energy and aids digestion by stimulating the pancreas. Stevia also presents great advantages over saccharine and other artificial sweeteners in that it is not toxic. Stevia is a plant that is found in nature and is not man-made in a laboratory. Stevia can be found at almost all health food stores such as Whole Foods, and is listed under the “supplement” section. Stevia can be used exactly like sugar and artificial sweeteners to sweeten drinks and it can even be used in baking.

If weight loss or staying away from sweets has always been a problem for you, take notice of how much artificial sweetener you have been ingesting. That just may be the culprit. Make a resolution this year to give up the “fake” stuff and stick to natural alternatives like Stevia. You will not only be helping your weight loss efforts but you will also be benefiting your health.

If you or someone you know is addicted to sweet drinks such as sodas or beverages sweetened with sugar or artificial sweeteners, try this “Tea Juice” and you will see that weaning yourself off sugar or sweeteners will be much easier.

Tea Juice

5-6 bags of any caffeine free herbal tea of your choice (green tea, peach tea, berry tea, orange zinger, lemon, etc.)

3 quarts water

Stevia powder or liquid to taste

Boil tea bags in a large pot. Add 1-2 full teaspoons of stevia while still hot. (You may add more or less, based on your desired sweetness) Let tea cool and then transfer to the refrigerator in Ice Tea pitchers or individual size water bottles.

This drink is a great replacement to Diet Coke or Diet Snapple.

Also Keep up to date with the best nutrition and weight loss information.

How to Achieve Family Flexibility in Times of Financial Flux

by: Rosemary Lichtman, Ph. D. & Phyllis Goldberg, Ph.D.

As Leo Tolstoy put it in Anna Karenina, "Happy families are all alike; every unhappy family is unhappy in its own way." What about other family traits? Are families who are flexible all flexible in the same way? And are rigid families each set in their own ways?

Today, families are being shaken up in record numbers as financial turmoil hits home. With all the job-related uncertainties facing them, families must be able to make changes in order to adjust to the current economic climate. They may even need to adapt to role reversals when a husband experiences a job loss and the family must depend on the wife's wages alone.

Even before the current recession, women made up close to one-half of the work force. This percentage will likely increase since men held over 80% of the over 6 million jobs that have already been lost since last November. With more and more companies faltering and failing, the unemployment rate continues to rise, reaching 10% in some areas - the highest levels in over 25 years. As more men lose their jobs, the financial responsibilities of families are increasingly falling on the already burdened shoulders of women. When a woman becomes the sole breadwinner, the dynamics of the relationship change for everyone - husband/father, wife/mother and children. And as the family deals with the job loss, domestic stability may crumble and tensions climb. But it doesn't have to be that way. Women can make adjustments at home that will help the family adapt to the turbulent changes in society.

Here are six tips to help you, and other women, combat the reorganization your family life may be facing as the economy continues to impact everyone.

1. Educate yourself about family finances. Get involved with the family budget as you seek out ways to reduce your expenses. Keep track of minor expenditures that can add up, like dinners out, entertainment and credit card interest rate costs. Think outside the box as you educate yourself on new possibilities open to you. They may involve dramatic changes like downsizing your home, selling possessions or even giving up plans for early retirement.

2. Expect a husband who has lost his job to have an emotional reaction. It's normal to feel frustrated, tense and anxious at this time. But look for signs of more serious emotional changes such as depression, anger, or feelings of worthlessness. Stress can lead to dysfunctional responses like excess drinking, gambling or acting out. Acknowledging the common effects of job loss will help you avoid conflicts over minor issues.

3. Schedule family meetings to discuss changes you want to make. Get together to decide what needs to be done and who is best able to take on the responsibility of household chores. Involve your teenagers and emerging adult children so that they know what is expected of them. Take help from the family, especially if you are a Sandwiched Boomer. Everyone will feel better when they are doing their fair share. Present these challenges as a way to increase family resolve as you distinguish between wants and needs.

4. Let go of control. For many women, you are likely juggling work and parenting responsibilities already. Figures from the Bureau of Labor Statistics indicate that two-thirds of women with children under 18 work outside the home. Now is the time to prioritize and simplify. Don't hesitate to ask your husband for more help with housework and the kids. Let go of how you did things before and allow your husband to do it his way. And have realistic expectations. It need not be perfect, as long as it gets done. Trust your family as you do yourself. Set reasonable standards, not ideal ones.

5. Take better care of yourself. Discover how to nourish yourself and set aside the essential time for this. Take a walk, stop to watch a beautiful sunset, listen to soothing music. Practice deep breathing to relax and positive imagery to improve your mood. Reach out to your friends for support. Draw on your spiritual connection for grounding as you find your center.

6. Stay optimistic and flexible. Redefine the crisis you are facing as a challenge and your fears as opportunities for change. Review how you have solved other major problems before. Focus on what you can do about solutions even though you didn't create the problem itself. Remind yourself of all you are grateful for as you rebalance your life. Don't give up when things don't work out as you originally expected. Instead, put your Plan B in place.

There will be new perspectives and positives that come out of this ordeal for you and your whole family. Be proud of how you all are rising to the challenges. Recognize your strengths, assets, resources and the foundation of the family that will carry you through this transition. Change comes when you least expect it. The realities of the economy may eventually improve the careers of women even more than feminism alone did. In the meantime, your flexibility will serve you in good stead.

© 2009, Her Mentor Center

About The Author

Rosemary Lichtman, Ph.D. & Phyllis Goldberg, Ph.D. are co-founders ofhttp://www.HerMentorCenter.com, a website for midlife women andhttp://www.NourishingRelationships.Blogspot.com, a Blog for the Sandwich Generation. They are authors of a forthcoming book about Baby Boomer's family relationships and publish a free newsletter, Stepping Stones, through their website.

The author invites you to visit:

Monday, June 29, 2009

Every one is number 1

I want to shared this video to aLL, song every one is number 1 sing by andy lau this be song song most amaze for me
because at this song us all can feel that physical conditon can not determine to what that man can success or not but hard will that can make us this can succes.As the goodwillambassadorofthe 2008 Beijing Paralympics,"Every oneis Number One"specially madeforthe event andexpressed his admiration and support for athleteswith disabilities.
Every one is number 1"


How to study effective

No two people study the same way, and there is little doubt that what works for one person may not work for another. However, there are some general techniques that seem to produce good results. No one would argue that every subject that you have to take is going to be so interesting that studying it is not work but pleasure. We can only wish.

Everyone is different, and for some students, studying and being motivated to learn comes naturally. If you are reading this page, it's likely that you are not one of them, but don't despair, there is hope! Your success in high school and college is dependent on your ability to study effectively and efficiently. The results of poor study skills are wasted time, frustration, and low or failing grades. It's your life, your time, and your future. All I can say, upon reflection of many years as a teacher, is that time is precious and not to be squandered, no matter what you believe right now.

This guide is designed to help you develop effective study skills. It is not a magic formula for success in preparing for tests, or written or oral assignments. Studying any material requires work! However, by using the techniques described in this guide, and by applying yourself, you can gain a valuable edge in understanding material, preparing for tests, and, ultimately, learning. This guide contains some of the best and most effective techniques of successful students - students who typically have high grades in high school and college regardless of the courses they take. So read on, think about what you read, and prepare to become a successful student! If you have questions, comments or suggestions, please send to me.

Effective Study skills are about more than understanding

Effective study skills must be practiced in order for you to improve. It is not enough to simply "think about" studying; you have to actually do it, and in the process use information from what you do to get better. This is the central idea of this page. All that follows depends on this single concept. There is a saying that goes like this: "Practice doesn't make perfect; perfect practice makes perfect." If you want to be an achiever, take this saying to heart.

The value of a schedule

Before you even begin to think about the process of studying, you must develop a schedule. If you don't have a schedule or plan for studying, then you will not have any way of allocating your valuable time when the unexpected comes up. A good, well thought out schedule can be a lifesaver. It's up to you to learn how develop a schedule that meets your needs, revise it if necessary, and most important, follow it.

A schedule saves time

All schedules should be made with the idea that they can be revised. A good schedule keeps you from wandering off course. A good schedule, if properly managed, assigns time where time is needed, but you've got to want to do it!

Making every hour count

A schedule should take into account every class, laboratory, lecture, social event, and other work in which you engage. There are givens such as classes and so on that have to be incorporated. You must focus on the other "free time" available and how you will use it. Make a weekly schedule and block off the 24 hour day in one hour increments. Indicate times for classes, labs, lectures, social, and work time. Also block off a period for sleeping each day. With what is left over, plan time for study. This gives you a rough road map of the time available. Of course, you can revise your schedule as circumstances warrant.

When to study

The problem of when to study is critical. A good rule of thumb is that studying should be carried out only when you are rested, alert, and have planned for it. Last minute studying just before a class is usually a waste of time.

Studying for lecture courses

If your study period is before the lecture class, be sure you have read all the assignments and made notes on what you don't understand. If the study period is after the lecture class, review the notes you took during class while the information is still fresh.

Studying for recitation courses

For classes that require recitation, such as foreign language, be sure to schedule a study period just before the class. Use the time to practice. Sometimes, practice with others can help sharpen your skills in a before-class study period.

Making and revising a schedule

Don't be afraid to revise your schedule. Schedules are really plans for how you intend to use your time. If your schedule doesn't work, revise it. You must understand that your schedule is to help you develop good study habits. Once you have developed them, schedule building becomes easier.

The Process of Study

How to use your time

Time is the most valuable resource a student has. It is also one of the most wasted of resources. The schedule you develop should guide you in how to allocate the available time in the most productive manner. Sticking to your schedule can be tough. Don't dribble away valuable time. Avoiding study is the easiest thing in the world. It's up to you to follow the schedule you prepared. A good deal of your success in high school or college depends on this simple truth.

Where to study

You can study anywhere. Obviously, some places are better than others. Libraries, study lounges or private rooms are best. Above all, the place you choose to study should not be distracting. Distractions can build up, and the first thing you know, you're out of time and out of luck. Make choosing a good physical environment a part of your study habits.


Thinking skills

Everybody has thinking skills, but few use them effectively. Effective thinking skills cannot be studied, but must be built up over a period of time. Good thinkers see possibilities where others see only dead-ends. If you're not a good thinker, start now by developing habits that make you ask yourself questions as you read. Talk to other students who you feel are good thinkers. Ask them what it is they do when they think critically or creatively. Often times, you can pick up valuable insights to help you become a better thinker.

The SQ3R method

The SQ3R method has been a proven way to sharpen study skills. SQ3R stands for Survey, Question, Read, Recite, Review. Take a moment now and write SQ3R down. It is a good slogan to commit to memory to carry out an effective study strategy.

Survey - get the best overall picture of what you're going to study BEFORE you study it an any detail. It's like looking at a road map before going on a trip. If you don't know the territory, studying a map is the best way to begin.

Question - ask questions for learning. The important things to learn are usually answers to questions. Questions should lead to emphasis on the what, why, how, when, who and where of study content. Ask yourself questions as you read or study. As you answer them, you will help to make sense of the material and remember it more easily because the process will make an impression on you. Those things that make impressions are more meaningful, and therefore more easily remembered. Don't be afraid to write your questions in the margins of textbooks, on lecture notes, or wherever it makes sense.

Read - Reading is NOT running your eyes over a textbook. When you read, read actively. Read to answer questions you have asked yourself or questions the instructor or author has asked. Always be alert to bold or italicized print. The authors intend that this material receive special emphasis. Also, when you read, be sure to read everything, including tables, graphs and illustrations. Often times tables, graphs and illustrations can convey an idea more powerfully than written text.

Recite - When you recite, you stop reading periodically to recall what you have read. Try to recall main headings, important ideas of concepts presented in bold or italicized type, and what graphs charts or illustrations indicate. Try to develop an overall concept of what you have read in your own words and thoughts. Try to connect things you have just read to things you already know. When you do this periodically, the chances are you will remember much more and be able to recall material for papers, essays and objective tests.

Review - A review is a survey of what you have covered. It is a review of what you are supposed to accomplish, not what you are going to do. Rereading is an important part of the review process. Reread with the idea that you are measuring what you have gained from the process. During review, it's a good time to go over notes you have taken to help clarify points you may have missed or don't understand. The best time to review is when you have just finished studying something. Don't wait until just before an examination to begin the review process. Before an examination, do a final review. If you manage your time, the final review can be thought of as a "fine-tuning" of your knowledge of the material. Thousands of high school and college students have followed the SQ3R steps to achieve higher grades with less stress.


A primary means by which you acquire information is through reading. In college you're expected to do much more reading than in high school. Don't assume just because you've "read" the assignments that is the end of it. You must learn to read with a purpose. In studying, you may read the same assignment three or four times, each time with a different purpose. You must know before you begin reading what your purpose is, and read accordingly.

Getting the Main Idea

Getting the main idea in reading is central to effective studying. You must learn what the author's central idea is, and understand it in your own way. Every paragraph contains a main idea. Main ideas are perfect for outlining textbooks. Make it a habit to find the main idea in each paragraph you read.

Extracting Important Details

Extracting important details means that you locate in your reading the basis for main ideas. There is usually one important detail associated with every main idea. The more important details you can identify, the easier it will be to review for examinations because you have made a link between an idea and information that supports it. The more links you can make between details and ideas, as well as ideas themselves, the more powerful will be the efforts of your study.

Don't Read Aloud to Yourself

Generally, reading aloud to yourself does not help you study more effectively. If you move your lips while you read, you're not reading efficiently. If you read aloud or move your lips while you're reading, you are reading slowly, so stop moving your lips. Try putting a finger over your lips. Your finger will remind you not to move your lips. Make an effort to read faster and retain more - after a while, you'll be surprised how little effort it will take.

Taking Notes

Like reading, note-taking is a skill which must be learned and refined. Almost invariably, note taking, or the lack of it, is a constant deficiency in the study methods of many high school and college students. Learning the ingredients of good note taking is rather easy; applying them to your own situation depends on how serious you are in becoming a successful student.

Where to Keep Notes

You must learn to keep notes logically and legibly. Remember, if you can't read your own writing a few days after taking notes, they are of little use. By all accounts, the best place to keep notes is in a loose-leaf notebook. Use dividers to separate the different classes you take. Make it a habit of using your notebook to record ALL your notes. If you're caught without your notebook and need to take notes, always have a supply of loose-leaf paper with you. Insert your note papers into the notebook as soon as you can. Be sure to buy a good notebook, as it will get a lot of wear and tear.

Outlining Textbooks

First of all, don't underline. Use a highlighter. Experience has shown that text passages highlighted are more easily remembered than the same passages underlined. In outlining a text, don't just read along and highlight what seem to important words. That technique rarely works. The act of outlining works much better.

Taking Lecture Notes

Surveying, Questioning, Listening

Taking accurate and concise lecture notes is essential. Develop the habit of taking notes using appropriate methods described earlier in the SQ3R technique. For example, when you listen to a lecture, formulate questions as you listen. Your main job in taking lecture notes is to be a good listener. To be a good listener, you must learn to focus and concentrate on the main points of the lecture. Get them down, and then later reorganize them in your own words. Once you have done this, you have set the stage for successful reviewing and revising.

Reviewing and Revising

As you prepare for examinations, tests, or other assessments, you should spend time reviewing and revising your lecture notes. Begin the process by reviewing your notes right after a lecture. If you wait too long, you may discover that the notes just don't make sense. Don't hesitate to revise your notes based on the review process.

Research Notes

Any form of note-taking that requires compilation of information by categories, rather than in narrative form is best done using index cards. You can sort, edit and arrange index cards to suit your particular study needs. The most important point in using cards is to indicate the correct reference or topic at the top of the card. Use the cards for study, review, to help organize information for papers, reports, or projects. An even better idea, if you have a personal computer, is to organize your categorical information in a database. Once you set it up, finding, updating and adding new information is quite easy. If you have a printer, you can print out your notes in a variety of ways.

Taking Examinations

Objective Examinations


Survey any objective examination to find out what types of questions are being asked. Surveying helps you to know what to expect.

Knowing the Ground Rules

Always read directions! Indicate your answers exactly the way the directions state. Make sure your answers are clear. Determine what the scoring rules for the test are and follow them to your advantage. For example, if wrong answers are penalized, don't guess unless you can reduce the choices to two.

Answering Easy Questions First

Answering easy (to you) questions first is the best strategy. If you stumble over difficult questions for too long a time, you may not be able to complete the exam.

Picking out Key Words

Objective examination questions usually contain one or more key words. A key word or group of words are those on which the truth or falsity of a statement hinges. Learn to spot the key words in the statement that define the meaning. If a statement contains two clauses, one of which is false, the whole statement is false. Usually, two-statement true-false questions are either both true or both false.

Reading Multiple-Choice Questions

Multiple choice questions are essentially true-false questions arranged in groups. Usually, only one alternative is correct. Your job is to pick the alternative that is more nearly true than the others. Read multiple-choice questions the same way as for true-false. Eliminate obvious false choices.

Reading Other Types of Questions

The methods used to answer true-false and multiple choice questions apply to matching questions as well. Always scan the entire list of alternatives before matching any. As in the other types of questions, try to identify key words in each list and test them. Completion questions require you to provide a word or phrase. When you encounter completion questions, choose your words carefully. If you don't know the answer, give it your best guess, as often times such responses get at least partial credit.

Essay Examinations

Planning your time in answering essay questions is more important than in objective type tests. The general rule is not to get carried away on one or two questions to the extent that you cannot answer that other questions in the time allowed. Read through the entire examination first. Get a feel for the questions you are expected to answer. If the exam allows you to choose from a number of questions, be sure to number your answers exactly to match the questions.

When you follow directions for an essay exam, pay attention to the key words the instructor has included. Such words as "list," "describe," "compare and contrast," and "outline" have special meaning. Don't "write around" the question but answer it directly. If a question asks you to list something, don't write a narrative about it. Answering essay questions directly is always the best policy.

After scanning the list of questions to be answered, choose the ones you know most about. A good idea is to prepare an outline of your answers. The outline will help you remember important ideas and facts to be included in your response. Another technique is to do a "memory-dump." This technique is discussed in the last section of this guide, "Power Study Tips."

Good handwriting is an absolute essential. If your cursive writing is very hard to read, try printing instead. Most instructors value clear handwriting. Grammar, punctuation, and spelling also count. Well-written grammatically correct answers almost always receive higher grades than poorly written grammatically incorrect answers, even though the answers themselves are the same.

Writing Themes and Reports

Reviewing the Topic

Students usually have some freedom to choose the subject of themes or reports. When you make this choice, be sure that the topic is acceptable to the teacher, and is as interesting to you as possible. Another consideration is that of availability of resource material. Your task is made much easier when there is a good amount of reference and resource material available.

Using Correct Punctuation and Grammar

As in writing essays questions, good grammar and punctuation are a must. Most students use word processors to write papers. Be sure to use the spell checker that almost all word processors have built in. Many word processors also have some sort of grammar checker. Learn to use a grammar checker, as it can point out serious flaws in your writing and help you become a better writer. Most grammar checkers explain the grammar rules that apply to the suggested corrections to your writing.

Gathering Materials Before You Write

Before you begin writing, assemble the materials you will need. Use index cards, notes, bibliographies, summaries, reports and reviews as part of your preparation process. Using index cards for references is an excellent way to organize your materials. Computer database programs can also help you classify and organize reference materials.

Preparing an Outline and Writing the Paper

Once you have your topic, have gathered and organized your materials, it is time to outline your paper. Put your outline on paper! Don't make the mistake of trying to keep everything in your head. Make your outline in the form of main headings or ideas with sub-headings fleshing out the flow of the paper. Using the outline as a guide begin writing begin by asking yourself what the paper is going to say and what conclusions you want to reach. Doing this ahead of time will help keep you focused and prevent you from straying from the purpose of the paper. Making up the outline as you go along almost always results in a less than satisfactory product. Writing is important in high school and is a key to success in college and in many professions. Become a good writer by writing, revising, and reviewing your work. Don't be afraid to ask other students to critique your work. Try to write in your own natural style, be aware that most good writers go through many revisions, and be prepared to do the same. Writing and test-taking are the end results of developing good study skills. There is no magic formula for success. If you follow the suggestions in this guide, apply them and think about them, you'll have taken a giant step toward becoming a successful student.

Power Studying Tips for College Students

The following tips have proven to be extremely powerful guides for organizing, thinking, studying, and learning in college. They represent the best advice of successful college students. The can also work for high school students.

Study Space

Tip: Your study space should be as quiet and comfortable as possible. Avoid studying in noisy places such as cafeterias, recreation rooms, or lounges.

Tip: When studying, keep a waste basket handy.

Tip: Have a consistent place for everything, and above all, keep it there!

Tip: Have everything needed for study handy beforehand. Don't waste valuable time looking for books, notes, of other information. After you have assembled the items you need, put them where you can reach them easily.

Study Habits

Tip: Begin study no less than 30-90 minutes after a meal.

Tip: Never study within 30 minutes of going to sleep.

Tip: Prioritize! Make a list of what you intend to study, prioritize the list, and stick to it!

Tip: If possible, study no more than 30-40 minutes at a stretch. Many students retain more by studying for short periods with breaks in between. It all depends on what you're trying to study, but generally, after a period of study, take a break.

Tip: Take study breaks away from your desk or wherever you are studying. Let the break be a time to think about other things. Use some break time to reflect, not constantly review what you have just studied.

The Classroom

Tip: Distractions in the classroom are deadly. To help avoid distractions, sit near the front of the class. You're less likely to miss something important, and there are far less distractions at the front than any other location.

Tip: Think! Thinking is one of the most important things you can do in class. If you just sit there passively, and not think, class can be deadly. Think about what the teacher is saying BEFORE writing down anything. Writing down each word is a WASTE OF TIME. Reorganize in your mind what the teacher says, and then write it down. This way you will be connecting the teacher's words with HOW you think. If you do this, your notes will make a lot more sense later on.

Tip: Pay attention to the course outline or syllabus. Generally, important points and materials are referenced here and repeated. Don't be afraid to ask the teacher if there is something you don't understand. Most teachers will be glad to clarify for you.

Preparing for Class

Tip: Efficient students do not underline! Underlining is not a productive way to emphasize textbook material. It's best to use a highlighter.

Tip: Read the table of contents of your texts carefully. If the textbooks have chapter summaries, read them first! If you don't understand the material from the summaries, go back and highlight. Take notes on what you have highlighted and review your notes. Tip: Break study material into short segments of length dependent on its difficulty. Remember, concise notes are more powerful than copious notes. Think about the material! Then take notes on what you don't know or are not sure of.

Test Taking

Tip: For essay examinations, try the "memory dump" technique. If permitted, write down everything you've memorized - facts, names, dates, ideas, events, and so on BEFORE you do anything else. Sometimes reading through the essay questions can distract you from what you've studied. The "memory dump" technique requires that you write down everything possible BEFORE you begin writing essay answers. This way, you are less likely to forget something important.

A Final Word

The study skills presented here depend on one thing, and that is your willingness to WANT to improve and do well in school. If you really don't want to make the effort and sacrifice, no amount of suggestions, ideas, or outlines can help much. You are the one who is responsible for your education, and effective study skills can help you. To that end, one last word of advice -- work smart, not hard.

Good Luck!!!!!!

10 Real Life Diet Tips

Are you tired of diet tips handed out by someone with apparently unlimited income and time? For some of us, it may just not be practical to spend half of our Sunday preparing carefully portioned meals for the rest of the week, or financially feasible to buy all our meals prepackaged in just the right portions. And there are those of us who cringe at the thought of weighing food to achieve 'optimal portion sizes'. Here are ten real life diet tips for the rest of us.

1. Eating out? Restaurant portions tend to be enormous, and if it's on the plate, we tend to eat it. If it's possible, order from the kid’s menu, where portions are more reasonably sized.

2. Keep healthy snacks around and easily accessible. A bowl of fruit on the kitchen table, a container of celery or carrot sticks in the refrigerator, or a couple of pop-open cans of fruit salad in your desk at work will help you grab for something healthy when those first hunger pains begin. In other words, you'll be more likely to grab something low-calorie and good for you if it's easy to eat.

3. Substitute frozen vegetables for canned. Canned veggies tend to be high in sodium, which you don't need, and low in real nutrition, which you do. Buy economy size bags with zip closures to make it easy to pour out a single serving for a meal.

4. Buy a vegetable steamer. Steaming is one of the healthiest ways to cook vegetables. The food retains nearly all of its natural nutrients instead of leaching it out into the cooking water. Even better, it makes your veggies taste great - which means you'll be more likely to eat them instead of filling up on fatty foods that pack on weight.

5. Never eat standing up. One of the easiest ways to sabotage your diet is to 'eat without thinking'. Treat eating with the respect that it deserves. Fix yourself a plate. Sit down and eat properly. You'll be less likely to just pop food into your mouth without paying attention.

6. Spread your meals out. When you eat three meals a day, your body tends to store whatever it doesn't need right that moment. By adopting a 'grazing' habit, you'll keep your metabolism working throughout the day. Have a small breakfast, a piece of fruit with crackers or toast at mid-morning, a light lunch and an 'after school snack' mid-afternoon. Just remember that you're breaking up the same amount of food into smaller meals, not ADDING more food into your daily diet.

7. Grab a fruit juice or flavored water instead of soda. Soda is nothing but empty calories. No nutrients, lots of sugar. Instead, grab a bottle of 100% fruit juice, or water flavored with a spritz of fruit.

8. Drink water. Even the FDA recommends at least 8 full 8 ounce glasses of water a day to keep your body working right. When you're dieting, you should drink even more. It's not just that full feeling - water helps your body digest foods properly and cleans out your system.

9. Can't afford a gym membership? Make a pact with friends to exercise together. Make a date at least three times a week to play volleyball, take a walk or spend half an hour doing something active.

10. Skip the potato chips. Fatty snacks fried in hydrogenated oil like potato chips contribute fat and calories and not much else. Instead, grab a handful of dried fruit or a cup of yogurt for the same amount of calories and a lot more nutritional benefit.

How to be Happy

How to Be Happy

Ah, happiness - isn't that the thing that all of us strive tofind, to achieve and then to maintain for the rest of our lives? Being happy isn't quite as simple as having money or being an A-listed celebrity, despite what the media may tell you. Once you dig past the surface and get away from the superficiality, the true meaning of happiness - comfort, content and joy - becomes clear. But still, the one question that gnaws at us all endlessly: How do we achieve it? Perhaps the answer isn't ascomplicated as we think.
Nobody is happy all of the time, but some people are definitely more fulfilled than others and it doesn't seem to have much to do with material goods or high achievement. Being happy is supposedly simple, supposedly easy, this and that as you watch an endless list of reality shows and "ultimate guides". However, looking around more carefully, you may realize thatpeople living any kind of lifestyle may be more content with it than you - your neighbour, that kid from school, the dog walker down the road. So what do they have that you don't? Don't just find out - get it for yourself.

1. Relax. Lighten up and don't take yourself too seriously. Stress can cause many mental, physical andspiritual problems in your life. One of the major causes of stress is worrying about things that are out of your control. If you find yourself constantly worrying about things, assess their condition or cause and whether you yourself can do anything to improve the situation. If you can, work on it. If you can't, learn to recognize that these situations are simply out of your power and control should be out of your mind as well! Work on being able to laugh at things, especially yourself. If you make mistakes, learn from them, work around them, and move on. Set aside time each day for you to reflect on the day's events and simply have some "you" time.

2. Smile. You would be surprised how much of an immediate physical difference smiling has on your mood. If you smile and force a little laugh, you will feel your mood lighten, and you won't have to force it next time. Laughter is a powerful, positive medicine. The calmer and more peaceful you feel, the happier your life will be. Accept the situation, whatever it may be, and lighten up with a grin.

3. Take the good with the bad. No one is happy all of the time. We cannot change the past, but we can enjoy the present, and look positively to the future. Obstacles will always be in our way, holding us back and knocking us down - it's a part of life. Realize this and avoid becoming down or starting to think too negatively about your situation. Good and bad wouldn't exist and be in balance without each other. Each one teaches us our fair share of life's lessons. Take as much as you can from events, whether they left you feeling joyful, accomplished, angry, confused, or sad. Treat each obstacle as a learning device and each knockback as a toughening of your character. Learn to accept that things aren't going to be perfect all the time. In completing this, you will find your days much easier to get through.

4. Be thankful. It may sound cliché and overused, but learn to be grateful for what you have, rather than what you don't. If all you ever think about is how you can't afford the things you want, how you're not "popular", how you're not "attractive" enough or no good at anything, your life will become less and less enjoyable before your eyes and all at your own doing. Changing the way you think about things and the view you take on your life can have a big impact on you as a person. Looking around you, carefully realize how lucky you are to have the things you do, whether it be a loving family, great friends, an amazing job or simply a roof over your head. Remind yourself of why you are fortunate to be living the life you do, and focus on making the most of the gifts you have been given. Everyone in this world has something to be thankful for, and realizing that can lighten up your way of looking at life entirely.

5. Be yourself. Much criticism is caused by people who are discontented with themselves, not with you. Your goal may be to open up completely to yourself and learn to be your own best friend by being completely honest with yourself. What do you want out of life? What makes you truly happy? Who do you want to be? Don't hold yourself back or fake things to become well-liked, or because you're too afraid to be who you really are. You owe it to yourself to do one thing: Be you!

6. Pursue goals that make you happy. Strive for long term goals rather than short term satisfaction. It's very easy to gain short term satisfaction - a quick high, a fast relief from your current problems (such as being angry, smoking, lowering self esteem etc.). But it is what it is, a "short term" satisfaction and the effects die out very soon, leaving you with an empty feeling that is sometimes worse than before. Set long term goals, goals which take time, thought and effort to achieve. This will make you continually work towards improving yourself and will give you the satisfaction of bringing a permanent change in your life.

7. Focus on the objective. If the thoughts you are thinking are not giving you that 'good feeling', then think about something else that will make you feel good in that moment. Observe your thoughts and ideas consistently throughout the day. Sometimes this may not be as easy as you think if you are stuck in a "destructive" train of thought and your brain chemicals are getting fired up and forming "anxiety oranger" thoughts. Anxiety, fear and anger patterns can be interrupted by focusing on something else. This will dissipate the rush of chemicals that are making you feel bad. Immediately then go back to picturing scenes/remembering things/imagining, planning stuff that makes you feel good.

8. Develop healthy relationships.
Have a healthy relationship. If you're dating, get involved with activities that reflect who you are, and get to know people who like the things you do. Get involved with someone who loves life and pursues happiness the way you do. If you're in a relationship, strive to make that relationship healthy.
Choose your friends carefully. Nearly everyone needs someone who cares for them and treats them well. If you have friends who are treating you badly, or are not supportive of you and your goals to improve your life, then find friends that do care about you. If you can't find any friends like that in your current circumstances, then look elsewhere. If you're feeling sad, there's nothing like going out with your friends to make you feel better. Surround yourself with friends who are beneficial, encouraging, and helpful. We all need this continuing, nurturing encouragement to make solid desired progress in life. We also need friends that will lovingly tell us the truth to help us become better people(even when it hurts), not friends that will instead criticize us behind our back.
Maintain your relationship by keeping in touch, making an effort and enjoying your time with whoever the person is. Support each other through hard times, rejoice in the good moments and together be thankful for the friendship and love you share.
Diversify and Balance. Studies show that the happiest people often have several things going on in their lives at once and they learn how to balance them. They have a career, a relationship, a hobby, social activities, an exercise routine. They volunteer, meditate, learn new things, etc. So, if one area of life goes awry, there are still plenty of other areas to help them cope and that are still going well!
9. Make someone else happy. When you're feeling powerless to create happiness in your life, do something to make someone else - anyone - happy and you'll remember how easy it really can be. Isn't it true the happiest people we know are typically the ones, who for some foolish reason, are always ready to give you the clothes off their back? And frequently it is true that the most discontented people are the ones who are selfish, demanding, and inconsiderate of others. The happiest days of our lives, when we really dig down deep, are the days when we see a smile on the face of a person who we care about. Even helping a stranger can remind you of how much you really have, because of how much you can give.

10. Dance, sing and laugh as much as possible, for every reason and for no reason. If you don't feel like it, put on some music that you know will make you feel like it, or watch or read something that makes you laugh.

11. Forgive and Forget. Don't allow yourself to be overcome by anger, sorrow, wrath, or life. When you release others and let them go, you release yourself to live life to the fullest as well. Accept people's apologies, even when they are not packaged exactly the way you hoped. Move on. Forgive yourself too. Nobody is perfect, we all make mistakes. Learn from your mistakes and move on.

12. Get a partner! It's great to be with someone!

How to Build Self Confidence

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You want to
be confident and feel confident, but what if you're starting with little or no confidence? How do you get from Point A to Point B? True self-confidence isn't an overnight acquisition. It takes dedication to realize you are a good human being that is worthy of respect and love.


1. Recognize your insecurities. What does that voice in the back of your mind say? What makes you ashamed of yourself? This could be anything from acne, to regrets, your weight, or friends at school. Whatever is making you feel unworthy, ashamed, or inferior, identify it, give it a name, and write it down.

2. Don't view yourself as inferior to others. Don't walk around with the subconscious mindset that others are better or more qualified than you, whether it's related to work, school, or just socializing. To a certain degree, it's good to walk around with a feeling of superiority. However, don't take this too far, or you'll come across as a jerk.

3. Talk about it with friends and loved ones. Wear it on your sleeve. Each day you should chip away at it; wear it down. There's no quick fix. Get to the root of the problem; focus on it and understand that you need to resolve each issue before you can move on.

4. Remember that no one is perfect. Even the most confident people have insecurities. At some point in any of our lives, we may feel we lack something. That is reality. Learn that life is full of bumps down the road.

5. Identify your successes. Everyone is good at something, so discover the things at which you excel, then focus on your talents. Give yourself permission to take pride in them. Give yourself credit for your successes. Inferiority is a state of mind in which you've declared yourself a victim. Do not allow yourself to be victimized. Express yourself, whether it's through art, music, writing, etc. Find something you enjoy. Everyone is born with talents and strengths. You can develop and excel in yours. If it's difficult to name two or three things you have some ability in or just plain love to do, think about things others do that you would like to do too and take some lessons or join an enthusiasts club. When you're following your passion, not only will it have a therapeutic effect, but you'll feel unique and accomplished, all of which can help build your self confidence. Plus, adding a variety of interests to your life will not only make you more confident, but it will increase your chances of meeting compatible friends!

6. Be thankful for what you have. A lot of the times, at the root of insecurity and lack of confidence is a feeling of not having enough of something, whether it's emotional validation, good luck, money, etc. By acknowledging and appreciating what you do have, you can combat the feeling of being incomplete and unsatisfied. Finding that inner peace will do wonders for your confidence.

7. Be Positive, even if you don't feel positive. Avoid self-pity, or the pity and sympathy of others. Never allow others to make you feel inferior--they can only do so if you let them. If you continue to loathe and belittle yourself, others are going to do and believe likewise. Instead, speak positively about yourself, about your future, and about your progress. Do not be afraid to project your strengths and qualities to others. By doing so, you reinforce those ideas in your mind and encourage your growth in a positive direction.

8. Accept compliments gracefully. Don't roll your eyes and say, "Yeah, right," or shrug it off. Take it to heart and respond positively ("Thank you" and a smile works well).

9. Look in the mirror and smile. Studies surrounding what's called the "facial feedback theory" suggest that the expressions on your face can actually encourage your brain to register certain emotions. So by looking in the mirror and smiling every day, you might feel happier with yourself and more confident in the long run.

10. Fake it. Along the same lines of smiling to make yourself feel happy, acting confident might actually make you believe it. Pretend you're a completely confident version of you; go through the motions and see how you feel

11. Stick to your principles. It might be tough, but if you don't have something you can believe in, you don't have anything. If you don't stand for something, you will fall for anything. No matter what's happened in your life, you can always lay claim to the fact that from this day forward, you've followed your principles to the best of your ability.

12. Help others. When you know you're kind to the people around you, and are making a positive difference in other people's lives (even if it's just being kinder to the person who serves you coffee in the morning), you'll know that you are a positive force in the world--which will boost your self confidence. Govolunteer twice a month at an elementary school. Bake something for your neighbor for no reason. Confidence that you have earned is the most long-lasting.

13. Don't Care What Other People Think You shouldn't care about what other people will think or are going to think because what's important is that you are fine with yourself and if you're fine with yourself, others will be fine with you!

14. Remember If someone insults you and puts you down, just remember,that they are not perfect either.