Monday, October 29, 2007

Here are some tips on amateur body building

  • The first and foremost thing is to look out for a clean, well-equipped gym that is nearby to your place, where the overall ambience is good.
  • Set realistic goals for yourself and then slowly get on to higher intensity workout levels. First strengthen your muscles and then work towards building them.
  • Find training partner with whom you can hold a healthy competition, because that will help in motivating you to workout harder.
  • Before working on your muscles, perform some basic warm up light cardio stretches, as it will enhance your body flexibility and also minimize the risk of any sort of injury.
  • Keep breathing, while doing your bodybuilding workout, as it helps in supplying oxygen to the body that is essential for muscle growth.
  • For good results, exercising alone won't help. There is a need to maintain healthy eating habits and consume a balanced diet that incorporates food items in such combinations, that you get all the necessary nutrients, required by the body. Well, for muscle growth, the necessary nutrients are proteins, carbohydrates and fats. But then that does not mean, you should not take vitamins and minerals. Nutrients can be mixed in different proportions, depending upon factors like your body weight, fitness goals etc. Keep a check on your food intake and see to it that you eat nutritious foods.
  • Amateurs can consume protein powder supplement, so as to achieve lean muscle mass. Protein shakes are also a great alternative.
  • Complement your bodybuilding workout with some aerobic exercises, as they burn the extra calories and also ensure the health of your heart.



wANNA cOME sECOND
fOLLOW mE!!!!!

Why is drinking apple tea good for health?

the phytonutrients in apples and apple products make them an important part of a nutritious diet because they significantly reduced the oxidation of LDL ('bad") cholesterol.

more specifically, researchers have shown that apples and apple products have the following benefits:

* Mayo Clinic researchers found that quercetin, a phytonutrient found primarily in apples, onions, tea and red wine, has the ability to alter specific functions of the androgen receptor which plays a key role in prostate cancer. This finding adds support to epidemiology studies (see below) that have suggested a link between consumption of quercetin and reduced risk of other diseases, including cancer. [Xing et al. Quercetin inhibits the expression and function of the androgen receptor in LNCaP prostate cancer cells. Carcinogenisis. March 2001. Vol. 22:3:409-414.]

* Researchers at Cornell University found that the phytonutrients in apples inhibited the growth of colon cancer and liver cancer cells in vitro. While the beneficial phytonutrients were most strongly concentrated in the apple skin, the apple flesh also contained significant levels of phytonutrients. According to the Cornell research, 100 grams of unpeeled apple - about two-thirds of a medium-sized apple - provides the total antioxidant activity of 1,500 milligrams of vitamin C. [Eberhardt et al. Nutrition: Antioxidant activity of fresh apples. Nature. 2000.405: 903-904.]

* Finnish researchers found that individuals who ate the most apples had the lowest risk of thrombotic stroke, due to the phytonutrients found in apples. Their conclusion was based on evaluation of dietary records and health outcomes of 9,208 men followed for 28 years. Unlike findings from other epidemiological studies, the researchers attributed this positive association to phytonutrients other than quercetin found in apples (e.g., catechins), demonstrating apples' broad phytonutrient content. [Knekt et al. Quercetin Intake and the Incidence of Cerebrovascular Disease.
European Journal of Clinical Nutrition. 2000. 54: 415-417.]

* British researchers found that apple eaters had better lung function than non-apple eaters, as measured by forced expiratory volume. After analyzing dietary records and health outcomes of a group of 2,512 men, the researchers found a strong positive association between lung function and the number of apples eaten each week. Although it had been suggested by other researchers that vitamin C from fresh fruit was responsible for improving lung function, this investigation found otherwise. These researchers believe that it is the consumption of antioxidant-like phytonutrients in apples (e.g., flavonoids such as quercetin) that provide an explanation for the healthful effect of apples. [Butland et al. Diet, Lung Function, and Lung Function Decline in a Cohort of 2,512 Middle-aged Men. Thorax. 2000. 55:102-108.]

* Researchers in Hawaii found that an increased consumption of quercetin (from apples and onions) was associated with a reduced risk of lung cancer. While investigating a possible relationship between the consumption of flavonoids and lung cancer risk, researchers uncovered a statistically significant inverse association between lung cancer risk and intake of the flavonoid quercetin, found primarily in apples and onions. They also found an inverse association between lung cancer risk and the flavonoid naringin, found in white grapefruit. No association was found for important food sources of other flavonoids. [Le Marchand et al. Intake of Flavonoids and Lung Cancer.
Journal of the National Cancer Institute. 2000. 92: 154-160.]

* Researchers at the University of California-Davis reported that phytonutrients in apples and apple juice prevent oxidation in vitro of the "bad" (LDL) cholesterol, and thus may help protect against cardiovascular disease. They also confirmed that important phytonutrients from apples do pass through to the apple juice. While the apple juice and apple components varied in the levels of phytonutrient concentrations, all inhibited oxidation (or "rusting") of the LDL cholesterol - an undesirable process that can lead to unwanted build-up of arterial plaque. [Pearson et al. Apple Juice Inhibits Human Low Density Lipoprotein Oxidation. Life Sciences. 1999. 64:1913-1920.]

* Epidemiologists from Finland's National Public Health Institute found that consumption of a flavonoid-rich diet (and particularly those flavonoids from apples) was associated with a reduced risk of developing cancer. Their study of 9,959 cancer-free men and women revealed that people who regularly consumed the most flavonoid-rich foods - apples, onions, fruits, juices, vegetables and jams - were about 20 percent less likely to develop cancer. Researchers found that lung cancer was 46 percent lower among those whose diets contained the highest amount of flavonoids, particularly from apples. Of the major dietary flavonoid sources, consumption of apples showed the greatest inverse association with lung cancer incidence. [Knekt et al. Dietary Flavonoids and the Risk of Lung Cancer and Other Malignant Neoplasms. American Journal of Epidemiology. 1997. 48:3:223-30.]

* Epidemiologists from Finland's National Public Health Institute also concluded that high consumption of flavonoids from apples and onions was directly associated with the lowest risk for coronary mortality. This conclusion was based on their analysis of diet and health outcomes of an ongoing study of 5,133 Finnish men and women aged 30-69, who were initially free of heart disease when the study began in 1967. [Knekt et al. Flavonoid Intake and Coronary Mortality in Finland: A Cohort Study. British Medical Journal. 1996. 312:478-81.]







wANNA cOME sECOND
fOLLOW 6ft!!!!!

Sunday, October 14, 2007

Nokia Phone Tips

If you have a Nokia phone, you probably want to know all the neat things you can do with it. Along with the tips and tricks, I'll also cover some of the known issues with the phone. This should save you having to ask. Note that some of the tips may apply to other Nokia phones than the models listed. These are simply the models on which I know that the tip applies.

Volume Adjustment in Noisy Environments
Applies to: 6190, 6310i


Quite a few Nokia models (beyond the two listed above) have a great feature that makes these phone much more useable in noisy environments (such as crowded shopping malls or while walking down a busy street). When the phone detects that you are in an especially noisy area it boosts the volume of the earpiece by upwards of 5 dB (this value is an educated guess). It doesn't even matter if you already have the phoned cranked up to full volume, as the level will still be boosted.
On recent tests I performed with the 6310i, the extent to which this feature worked was amply demonstrated. I stood on the Mavis bridge over Highway 403 in Mississauga during rush hour, which is a pretty noisy place to be. Just to speak with someone standing next to you, it would be necessary to raise your voice to the point of almost shouting. I then called 611 on Fido to listen to the front-end recordings. As many Fido users know, these recordings are not especially loud, and it is even worse in Mississauga, as that area is served by Nortel equipped sites, which are noticeable fainter than the Ericsson sites still found in many other places in Southern Ontario. Despite all that, the phone boosted the volume high enough that I could hear every word spoken without straining to do so.
Can I Change the Volume with Field Test Mode Activated?
Applies to: 6188, 6185, 6160, 6120


At times it appears impossible to change the earpiece volume during a call if Field Test Mode is activated. Unlike the 6190, none of the other 61xx models have volume controls on the side. They instead rely on the cursor up/down buttons on the main keypad. When in Field Test Mode, pressing the up and down buttons merely moves the phone from one screen to another. However, there is a mechanism in the phone to switch it between adjusting the volume and moving through the Field Test screens.
This screwed me up when it first hit me, but I have now figured out how the mechanism works. If you find you cannot adjust the volume in a call with Field Test Mode activated, then do this: press a key, then press and hold the Clear soft key for a second or two. This will toggle the mode back and forth between volume and moving through screens.

Why does the 6185/6188 Signal Strength Meter Make no Sense?
Applies to: 6188, 6185


There are essentially two things that we can display on a signal strength meter. The first is RSSI, which is short for Received Signal Strength Indicator (or something like that). This is a simple measurement of the signal strength with no consideration given to noise or other problems that may plague the signal. For non-CDMA systems this is probably a reasonable measurement, even though noise does play a roll in diminishing the performance of all phones.
In CDMA however, signal strength alone does not necessarily tell us how good the call will be. How many of you have had poor audio using a CDMA phone when it shows a 2 or 3 bar signal? In this case the strong signal did not translate into good audio. Most companies choose to display the more traditional RSSI on their phones, since they obviously believe it makes more sense to the end user.
The second thing we can measure is the Carrier-to-Interference Ratio (or Ec/Io). This measurement essentially ignores the overall strength of the signal and instead concentrates on how much better the desired signal is to the noise that conspires to interfere with it. Nokia chose to use this method for its 61xx CDMA models.
With this in mind, it is therefore possible to observe a low meter reading in an area where you know the signal is strong, and get a high reading in an area where the signal is weak. This doesn't completely explain the weird behavior of the 6185/6188 meter, but I have a possible explanation for the sudden drops to no bars that it makes. When the 6185 changes to a different PN Offset at idle it drops the meter to zero until it can establish the new Ec/Io. I think Nokia will likely "fix" this in the future, while having the meter retain its old reading until the new one can be calculated. This won't give users heart attacks by making them think the signal has disappeared.
So is the use Ec/Io a good idea then? In my opinion: yes and no. The information it provides is far more relevant to the type of call you'll end up with than pure RSSI, but it is foreign to most cell phone users. So on one hand it gives us truly useful signal quality measurements, but at the same time it confuses the hell out of us when we see 2-bar readings while standing next to a cell site. It also fluctuates quite a bit over time, even when the phone remains stationary. I don't know if Nokia will change this in future firmware revisions, but much depends upon the public's overall reaction to this "strange" new idea.

Changing the Banner on Your Display
Applies to: 3390, 6190, 5190, 6188, 6185, 6160, 6120, 6310i


You can't change the banner on a GSM model per se, but you can do something even better. Many of Nokia's phones allow you to upload what is called an Operator Logo. This is a 14x72 pixel graphic image that takes the place of the network name of your screen. On phones without IR or Bluetooth, you'll need a data cable and a copy of some appropriate software such as LogoManager. Yes the 6310i can do this too, though I'm not sure why there appears to be any doubt over this.
Unfortunately, Operator Logos do not always work. It's never been completely clear why, but the blame seems to fall on certain SIM cards. Whether this is true or not, you may find that your phone doesn't display the graphic image even after you have followed the instructions to the letter.
The 3390 can receive Operator Logos over-the-air as SMS, and you also set what is known as a Screen Saver. This is a full screen graphic image that appears while your phone is "idling".

Changing the banner on your 6188 and 6185 phone is fairly simple. Do the following:

1) Type *3001#12345#
This will put your phone into programming mode, and you'll be presented with the programming menu.

2) Select "NAM1"

3) Scroll down to "Alpha Tag" and select that

4) Enter a new tag, then press OK

5) Power down the phone and power it back on again

NOTE: This apparently does not work on all of the newest 6188 models with firmware version 441. On some of these phones, there does not appear to be a way to modify the banner. If I find a way to do this, I will certainly pass it along. Your 441 phone may or may not have Alpha Tag menu item.

Changing the banner in the 6160 and 6120 is a little more complicated. I don't own either of these phones, so the following instructions are courtesy of Peter Tsang:

1) Type *3001#12345#

This will put your phone into programming mode, and you'll be presented with the programming menu.

2) Select "NAM1"

3) Select "PSID/RSID"

4) Select "P/RSID 1"

Note: Any of the P/RSIDs will work

5) Select "System Type" and set it to Private

6) Select "PSID/RSID" and set it to 1

7) Select "Connected System ID"

Note: Enter your System ID for Rogers, which is 16401 or 16423. If you don't know yours, ask your local dealer for it.

8) Select "Alpha Tag"

9) Enter a new tag, then press OK

10) Select "Operator Code (SO)" and set it to 2050

11) Select "Country Code" and set it to 302 for Canada. Sorry I don't know the code for the US.

12) Power down the phone and power it back on again

I don't know how much of that actually has to be done to change the tag, but unless I hear otherwise, I will assume that you must do each and every item as outlined.

Storing and Retrieving Phone Book Entries Numerically
Applies to: 6190


Some people just can't seem to get to used to the idea that Nokia phones allow only alphabetic access to the entries in the phone book. These people prefer to store all their phone book entries into a known location, and then to speed dial from that location. The following procedure outlines how you can set up your 6190 phone to work in just that manner.
The first thing you need to know is that the 6190 phone does allow you to randomly access the entries in the phone book. Just enter the location you want and then press the # key. So far so good, but how do you store entries into the locations you want? It may seem impossible, since the phone decides where new entries go. A little lateral thinking however, goes a long way here.
Step 1: Clear all your phone book entries. I know, this is a pain if you already have lots of them entered. However, this is a once-only thing, so you'll never have to perform this step again.
Step 2: Fill the phone with bogus entries, but name them strategically so they tell you where they are stored. I strongly recommend "zz" followed the location. The use of "zz" ensures that the bogus entries appear at the end of your alphabetically sorted names, but ahead of any of your special names beginning with non-alpha characters. You know which location the phone will store the entry, since it puts all new entries into memory from the first location on up. Start with zz1, then zz2, and so on to zz100.
Step 3: Edit the bogus entry at the location you want to use. For example, say you wanted to store Environment Canada's weather recording number at location 93 ("W", "E"). Find the bogus entry called zz93, then edit the name and number appropriately. When you are finished, choose the "Save" option (not the "Save New" option). To dial this phone book entry, press 9, 3, #, TALK.
Repeat step 3 any time you have a new entry to put in your phone book. To delete an entry, just edit it back to the bogus entry for the location.

Another 10 Speed Dial Numbers
Applies to: 6190


I like Nokia's idea of having the speed dial numbers on keys 2 through 8 re-assignable, but that doesn't really give all that many. There must be a way to get some more speed dial numbers that are easily accessible with just a few keystrokes. Further down this document you'll find out how to access your phone book by location (by entering the location number and then pressing the # key). If we could somehow FORCE a particular entry into locations 1 through 9, then we could dial them with just three keystrokes. For example, 1, #, TALK.
The 6190 always stores a new entry at the next available location, so once you have more than 10 entries in your phone book, you know those first 10 are already filled. Here is how you put what you want into any location in the phone that is already occupied. For our example, we will change the contents of location 5.
First recall the existing entry in location 5 by pressing 5#. This will display ONLY the phone number stored in this location. Figure out whose phone number this is, and make a note of it. Now recall that location by name and choose the edit option. Change the name and phone number to what you want stored in location 5. The new information will take the place of the old information in location 5. All that's left to do now is re-enter the phone book entry you have displaced. Do this in the normal way. We can now dial this new entry by simply pressing 5, #, TALK.
You can repeat this procedure for each of the memory locations you wish to "force" to a particular entry.

Meaningful Message Addresses
Applies to: All GSM Phones


As you may already know, voice mail notifications are sent as text messages. These messages are identified as coming from fake phone numbers that are 2- to 4-digits in length. Wouldn't it be nice to have more meaningful address tag for these messages, such as "Voice Mail" or "VM Notify". Well you can, and it's really quite easy.
Nokia phones match message return phone number with entries in your Phone Book. All you have do is create a phone book entry with the phone numbers equivalent to the odd digits that these message come from. When messages arrive from these internal locations, they will be displayed on your "Inbox" list as the names given to the associated Phone Book entry.
This idea also works with other odd addresses sent by the network.

Touch Tones During Conference Calls
Applies to: 6190, 5190, 3390


As you well know, you can send touch tones during a call by either pressing keys on your keypad, or by choosing the Touch Tones options to send from a stored Phone Book entry. During a Conference Call however, you CANNOT send touch tones. This is apparently a security feature of GSM to ensure that you don't unwittingly pass along secure information to other callers in the group.
All is not lost however, since GSM supports the ability to have a private conversation with one of your Conference parties. While in the secure domain of a private chat, you can once again send touch tones.

Easy Long Distance Dialing
Applies to: Most Nokia phones, but not the 6310i for some strange reason


If you're like me, you prefer to store all of your phone book entries without the 1 in front of them. This way you can always know if you are about to make a long distance call or not. The problem is, when you do want to call long distance it's a pain in the neck to add the 1 to the number. You could either type the number in fresh, or you recall the phone book entry and edit a 1 into the beginning of the number just before you press TALK. There must be an easier way!
Well there is. Locate the menu for editing a Calling Card. Scroll down to one of the two available calling card entries and press Options. Now choose Edit from the list, at which point you will be asked to enter your phone's security code. This will be 12345 if you haven't specifically changed it. You should now see "Dialing Sequence" on the display. Press select and scroll through the various options until you find one that reads:

Prefix
+ phone no.
+ card no.

Press Select again and enter "1" as your Prefix when prompted. Press OK, then enter an asterisk as your card number when prompted. Press OK again twice to save the changes. This should take you back to the "Dialing Sequence" display. Scroll down from that and you'll get to the "Card Name" screen. Press the select button and rename this card to something meaningful, such as "Add One".
Now step back to the Menu that listed your two option calling cards and the "None" selection. Your final step is to select this newly created calling card as your default. Make sure you have the right one selected, the press Options. Now choose the Select option from the result list (you'll have to enter you're phones security code once again). The phone will momentary display "Card Ready for Use".
Okay, now that you have created and selected your calling card feature, how do you use it? Simple, just select a phone number to dial using the same procedures as you have always used. When you press TALK though, hold it for a second or two and the phone will say:

Card Call...

If you look carefully, you'll see that a 1 has been added to the beginning of the phone number. Once the connection is made, the phone's screen will show:

Wait for tone,
then press OK

It says this because the feature we are using is expecting the front-end of a long distance dialing service. You don't' have to worry about this, so just press OK to clear this from the display, and then carry on with your phone call as usual.

Repeat Letters
Applies to: 6190, 5190, 3390, 6188, 6185, 6160, 6120


When entering text messages or phone book names, it may not be obvious how one goes about entering two letters on the same key. Sure, you could wait a couple of seconds for the cursor to return, but this really slows you down. Some people found that pressing the # key twice in a row (thus toggling from upper to lowercase and back again) did the trick. However, you can achieve the same result with just a single key press. Simple press the arrow up or arrow down key, then continue entering your letters. The only gotcha with this approach is that you must press this key before the usual time-out occurs and cursor re-appears.
Note that in the case of the 3390, this assumes you are using standard text entry and not Predictive Text Entry.

Quick Profile Changes
Applies to: Most Nokia Phones

As you already know, you can change profiles by selecting them using the Profiles menu option. You may also know that you press the power button and then select the profile you want from the resulting menu. However, you may not have known that you can select a profile even quicker than that. Just press the power button once, then hit key 2, 3, 4, 5, or 6 (or 7 for the 3390). This will select the various profiles immediately. Power-2 is "Normal" and so on up the list. Power-1 turns the phone off instantly (no waiting).


Lots of Dates and Times
Applies to: Most Nokia Phones


As you may already know, the Nokia 61xx stores the last 10 numbers you dialed, the last 10 numbers you received calls from, and the last 10 calls you missed. However, the manual makes no mention of another rather nifty feature: the phone stores the last 5 dates and times for EACH of those 30 call log entries! Try calling your phone a three times in a row and don't bother answering the calls (thus putting these calls in the "Missed Calls" log). Try to space these calls by at least a minute so they will show as being received at different times. Now checked the Missed Calls log. You will find your home phone number in there only ONCE, so how can you tell when your three calls came in? Just ask the phone to display the date and time of the call, then press the cursor down (or up) button to scroll through the times it has stored for that number.
The 3390 and 5190 only support one date and time per entry.


Faster Voice Mail Access
Applies to: Most Nokia Phones


To access your voice mail you must dial a special number that is stored in the phone. To make life easy, Nokia automatically assigns the voice mail phone number to speed dial 1, so you only need to press and hold the 1 key, or press 1, followed by TALK. However, once you get through to your voice mail, you must enter your password and a pound sign manually. There are two ways you can automate this process. First, you can create a phone book entry called "Messages", and assign it to:


4168221123p5555#

where the "5555" is your password. The "p" is entered by pressing the star key three times in quick succession. This tells the Nokia phone to wait until the call is connected, then pause for 2 seconds before sending the remainder of the code as DTMF tones. This approach works great, but it still requires that you assign the "Message" phone book entries to one of your speed dial numbers, or you have to manually look up the number first.
There must be an easier way, and sure enough there is. Keep the "Messages" phone book entry you just created, but got to Menu 1-3-2 to reassign your voice mailbox number. Unlike the Nokia 2190, in which any characters other than valid digits were not allowed, Nokia phones allow you to enter control codes such the letter "p". You can therefore enter the 4168221123p5555# string as your voice mail number. Now when you press the 1 key, you not only dial into the voice mail, you also get your password dialed automatically too. The bonus for having the "Messages" phone book entry is that the phone identifies the voice mail number as belonging to that phone book entry, and it displays "Messages" as the last dialed phone number (instead of 416-822-1123).


Pre-stored Call Forwarding
Applies to: Most Nokia Phones


Although you can activate or de-activate call forwarding from the menu, you may have numbers to which you commonly forward your phone. Since all supported technologies use code sequences that you can type in from your keyboard, it is possible to create phone book entries that perform various types of call forwarding or unforwarding. For a complete list of codes for the 6190, see GSM Features. The codes for the other phones are DIFFERENT from those for the GSM phone. I do not have a list of other forwarding codes. Sorry.
To make these entries easier to find, put an underscore as the first character in their names. This sorts to the end of your phone book (but before those ones that begin with two less-than symbols). Now when you need to select from a group of call forwarding sequences, you need only press the arrow up key on your phone until you find the one your want. Then press TALK.


Funny Red Panel on Top
Applies to: 6190, 6188, 6185, 6160, 6120


You've all noticed that odd red panel at the top of the phone, and you have probably wondered what it's there for. Well, apparently all other versions of the non-North American 61xx series of GSM phones include an infrared port which allow you to talk to other 61xx phones, and to send messages to your computer or printer. Unfortunately, none of the North American phones has this port. I have personally checked, and the hardware just isn't there.
Just to make sure you are clear on this: THERE IS NO INFRARED HARDWARE UNDER THE RED COVER.


What's the Buzz
Applies to: 6190, 5190, and other models to a lesser degree


Many people have noticed that the 6190 and 5190 (and many of the other 61xx and 51xx series of phones sold in Europe) have a faint buzz that can be heard when you use the phone in very quiet environments. This buzz is actually the sound of the transmitted signal interfering with the audio circuits of the phone. The effects will be less noticeable when you are very close to a site, and more noticeable in weak signal areas. This is because the phone transmits with more power when it needs to, but not when it doesn't.
The sound isn't particularly objectionable, but its presence seems to be normal. If your version of the phone creates a buzz that is quite loud, then yours may be faulty. Otherwise don't be too concerned about it.


P.S. This is clearly a hardware problem, so a future firmware update is highly unlike to change anything in-so-much as the buzz is concerned.

The 3390 doesn't seem to suffer from this.


Ring Volume

Applies to: 6190, 6188, 6185, 6160, 6120


Many of your may have already noticed that the level 5 ring volume doesn't always seem to be any louder than level 4. This is because many of the ring tones on the phone use frequencies that the sounder cannot reproduce at high levels. There are however (in the case of the 6190, 6160, and 6120) 5 ring tones that do work properly at level 5, and they are "Mosquito", "City Bird", "Bee", "Chase", and "Etude". In the case of the 6188 and 6185 however, you have 6 tones that work properly at level 5, and they are "Mosquito", "Etude", "Chase", "Robo NIX", "Attraction", and "Polite", If you must use level 5 for any reason, I strongly recommend that you choose one of these rings. They will produce exceptionally loud sounds that can be heard over some of the worst background noise. NOTE: This problem CANNOT be fixed by a firmware upgrade. The only hope of changing this behavior is physically exchange the sounder in your phone with a different one.





wANNA cOME sECOND
fOLLOW 6ft!!!!!

Saturday, October 13, 2007

12 tips for better e-mail etiquette

I remember opening my first e-mail account and thinking how much fun it was to send a message to a friend. However, most people now no longer find e-mail simple or fun. E-mail messaging now exceeds telephone traffic and is the dominant form of business communication. Some workers tell me that handling e-mail consumes half of their day. A recent Wall Street Journal report indicates that soon employees will spend three to four hours a day on e-mail.
Don't you wish that every person who received a new e-mail account had to agree to follow certain rules to use it? There are certain professional standards expected for e-mail use. Here are some things to keep in mind regarding professional e-mail conduct:

1. Be informal, not sloppy: Your colleagues may use commonly accepted abbreviations in e-mail, but when communicating with external customers, everyone should follow standard writing protocol. Your e-mail message reflects you and your company, so traditional spelling, grammar, and punctuation rules apply.

2. Keep messages brief and to the point: Just because your writing is grammatically correct does not mean that it has to be long. Nothing is more frustrating than wading through an e-mail message that is twice as long as necessary. Concentrate on one subject per message whenever possible.

3. Use sentence case: USING ALL CAPITAL LETTERS LOOKS AS IF YOU'RE SHOUTING. Using all lowercase letters looks lazy. For emphasis, use asterisks or bold formatting to emphasize important words. Do not, however, use a lot of colors or graphics embedded in your message, because not everyone uses an e-mail program that can display them.

4. Use the blind copy and courtesy copy appropriately: Don't use BCC to keep others from seeing who you copied; it shows confidence when you directly CC anyone receiving a copy. Do use BCC, however, when sending to a large distribution list, so recipients won't have to see a huge list of names. Be cautious with your use of CC; overuse simply clutters inboxes. Copy only people who are directly involved.

5. Don't use e-mail as an excuse to avoid personal contact: Don't forget the value of face-to-face or even voice-to-voice communication. E-mail communication isn't appropriate when sending confusing or emotional messages. Think of the times you've heard someone in the office indignantly say, "Well, I sent you e-mail." If you have a problem with someone, speak with that person directly. Don't use e-mail to avoid an uncomfortable situation or to cover up a mistake.

6. Remember that e-mail isn't private: I've seen people fired for using e-mail inappropriately. E-mail is considered company property and can be retrieved, examined, and used in a court of law. Unless you are using an encryption device (hardware or software), you should assume that e-mail over the Internet is not secure. Never put in an e-mail message anything that you wouldn't put on a postcard. Remember that e-mail can be forwarded, so unintended audiences may see what you've written. You might also inadvertently send something to the wrong party, so always keep the content professional to avoid embarrassment.
7. Be sparing with group e-mail: Send group e-mail only when it's useful to every recipient. Use the "reply all" button only when compiling results requiring collective input and only if you have something to add. Recipients get quite annoyed to open an e-mail that says only "Me too!"

8. Use the subject field to indicate content and purpose: Don't just say, "Hi!" or "From Laura." Agree on acronyms to use that quickly identify actions. For example, your team could use to mean "Action Required" or for the Monthly Status Report. It's also a good practice to include the word "Long" in the subject field, if necessary, so that the recipient knows that the message will take time to read.

9. Don't send chain letters, virus warnings, or junk mail: Always check a reputable antivirus Web site or your IT department before sending out an alarm. If a constant stream of jokes from a friend annoys you, be honest and ask to be removed from the list. Direct personal e-mail to your home e-mail account.

10. Remember that your tone can't be heard in e-mail: Have you ever attempted sarcasm in an e-mail, and the recipient took it the wrong way? E-mail communication can't convey the nuances of verbal communication. In an attempt to infer tone of voice, some people use emoticons, but use them sparingly so that you don't appear unprofessional. Also, don't assume that using a smiley will diffuse a difficult message.

11. Use a signature that includes contact information: To ensure that people know who you are, include a signature that has your contact information, including your mailing address, Web site, and phone numbers.

12. Summarize long discussions: Scrolling through pages of replies to understand a discussion is annoying. Instead of continuing to forward a message string, take a minute to summarize it for your reader. You could even highlight or quote the relevant passage, then include your response. Some words of caution:

If you are forwarding or reposting a message you've received, do not change the wording.

If you want to repost to a group a message that you received individually, ask the author for permission first.


Give proper attribution.


Use these suggestions as a starting point to create e-mail etiquette rules that will help your team stay efficient and professional.


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Get All The Information You Need to Write A Bullet-Proof Resume!

Tip 1 - Use Titles or Headings That Match The Jobs You Want
With employers receiving hundreds of resumes you must make sure that your resume hooks an employer's attention within a 5-second glance. A great way to do this is to use job titles and skill headings that relate to and match the jobs you want. For example, compare the headings Roger used in his before resume to the headings used in his after resume.
Before Resume:Accounting / RecordkeepingAdministrativeComputer Skills
After Resume:Management of A/R and A/P AccountsComputerized Accounting ApplicationsDepartmental Administration / RecordkeepingWhich set of headings are the strongest for an Accounts Payable / Receivable Manager position?
Even though Roger's title was Accounting Assistant, he actually managed over 1,000 A/R and A/P accounts. Using skill headings that market the true nature of Roger's job duties will generate him more interviews and higher salary offers.

Tip 2 - Use Design That Grabs Attention
Employers make snap judgments when glancing at your resume. If they see unrelated job titles or skills the likelihood is very high that they will make an immediate assumption that you are not qualified for the job you want. Adding to this problem is the fact that employers don't have the time to read through each of your job descriptions to determine if you have the skills they need.
You Must Do That For Them! The design of your resume must highlight the most important information about your work experience, skills and education. At first glance this information forms the image that employers have of your skills and abilities.

Tip 3 - Create Content That Sells
Resume design should get attention but it's really the content of your resume, the descriptions you include of your skills and abilities, that determine how many interviews you generate--as well as the level of salary offers you receive. Compare the before and after statements from Roger's resume shown below:
Before Resume:Maintained records for accounts receivable and accounts payable accounts.
After Resume:Managed over 1,000 accounts receivable and payable accounts working directly with the Chief Financial Officer.Which of these examples presents Roger as being more qualified, having higher skills and worth a higher salary? As this example illustrates, our image of Roger is changed and elevated when we read the after example.

Tip 4 - Quantify and Use Power Words
As Roger's after statement demonstrates, using numbers to describe your achievements and responsibilities can greatly expand and elevate your image. Using numbers and quantifying creates vivid images in our mind when we read them, whereas general statements like the before examples are easy to skip over or forget. Typically the more specific you can be in describing your duties the better.
Another strategy that is extremely important in controlling the image that employers develop about you--is to use Power Words or verbs that match the level of position you want. For example, Roger wants to use the experience he's gained to move into a management position. To strengthen his image he should use as many "management oriented" words as possible. Which example below do you think is the strongest?
Typical Verbs:Gave work assignments to staff of entry level accounting clerks.
Power Words:Directed workflow, supervised and trained accounting staff performing posting to general ledger, accounts receivable and payable accounts.

Tip 5 - Analyze Ads and Job Descriptions to Identify Key Words
Learning how to analyze the key words that employers provide in help wanted ads and job descriptions is a key element in creating powerful resumes. For example, read the ad Roger found for an Accounts Receivable Manager below and see how many key words, phrases, or skill descriptions that it includes.
Accounts Receivable ManagerSeeking experienced A/R Manager to oversee accounts, manage billing and collections, train accounting and clerical staff, develop status reports for management and prepare monthly balance sheets. B.A. Degree or A.A. Degree with minimum of 2 years experience required.
Even though this ad is small it contains 12-13 key words or phrases that should be addressed in Roger's resume. Roger can also key words from an ad like this to create headings for his resume such as:
Key Word Skill HeadingsManagement of A/R AccountsBilling and CollectionsSupervision of Accounting and Administrative StaffBalance Sheet and Management Status Reports

Tip 6 - Identify and Solve Employer's Hidden Needs
In addition to the skills or needs listed in the ad shown above, the employer will have many more needs that Roger should identify and address in his resume and cover letter. For example, this employer will need someone who can deal effectively with other departments, research accounting issues and records to solve problems. To beat today's heavy competition for jobs, it's important that you identify and anticipate the full range of needs each employer faces and show how you can solve those needs.

Tip 7 - Sell the Benefits of Your Skills
Most resumes provide a list of duties that each applicant has been responsible for--without explaining the benefit of those skills to employers. For example, a secretary's resume might state she can type 80 wpm and is extremely accurate. This statement lacks an explanation of how her typing speed and accuracy benefit an employer's bottom line. The real benefit is that the employee can produce more work and ultimately save the employer money. A better statement for this person's resume would be:
Selling The Benefits of Skills· Achieved top production volume by maintaining high degree of accuracy with typing speed at 80 wpm.· Cut labor expense over $6,000 annually by eliminating the need for part-time wordprocessing staff.

Tip 8 - Create An Image That Matches The Salary You Want
As you write your resume, keep in mind the level of job and salary you want. Be sure to create an image that presents you at the appropriate level. For example, language used in a resume for an $8 an hour position is much different than the language used for a $16 an hour position. I recently met Lynn, who had held a Health Insurance Claims Management position making $42,000 per year. She had retrained for the accounting field and hadn't yet gained any "direct accounting experience" although she had prepared monthly accounting reports as a Department Manager.
I was appalled when she shared the resume she had been counseled to create. It began with this statement:
Seeking an entry level position in the accounting field.
Now what pay rate do you think this statement would motivate employers to offer Lynn? A much better statement would be:
Seek an Accounting position utilizing my experience:
· Managing a department and accounting for up to $250,000 in monthly claims.My goal is to help people either stay at their current salary level or move up--not go backwards. As you can see, the last statement greatly elevates Lynn's image and will be much more likely to generate salary offers comparable to her last pay rate.

Tip 9 - Prioritize the Content of Your Resume
Another big mistake that job seekers make is to list very important data in the lower sections of their job descriptions. As you compile statements for your resume, prioritize them by importance, impressiveness and relevance to the job you want. Remember that a strong statement which uses power words and quantifies will affect every statement under it. Read the two examples below. Which one has the most impact?
UnprioritizedMaintained records control, filing, office supply purchasing and equipment maintenance.Managed front office functions to support the President, Vice President and staff of 20 Sales Representatives.
PrioritizedManaged front office functions to support the President, Vice President and staff of 20 Sales Representatives. Maintained records control, filing, office supply purchasing and equipment maintenance.

Tip 10 - Tweak and Target Your Resumes and Cover Letters
You will generate many more interviews by tweaking your resume and cover letter so that they address the specific skills each employer requests. For example, Sally originally wanted a customer service position, then found an ad for a Retail Management opening. How well qualified do the headings in the left hand column present her for the Retail Management position? Do you think the headings in the right hand column will generate more and better interviews for Retail Management positions?
Customer ServiceCash AccountabilityComputer Skills
Retail Management / Customer ServiceCash Accountability / Supervision of Retail StationsRetail Accounting Applications
Sally's actual title had been Lead Cashier, even though she managed her own retail cashiering station in addition to 6 other cashiers and stations. Once Sally had created her original resume, it only took about 5 minutes to tweak and relabel her skill descriptions to fit Retail Management positions. This "relabeling" is entirely truthful and is extremely important in landing more interviews because it allows job seekers to apply for, and look qualified for, a wider range of jobs.




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To Maintain a Good Level of General Health for Ourselves and Family

In our everyday lives, there are little things we can do to maintain a good level of general health for ourselves and family. Obvious tips include a proper diet consisting of meals that are properly balance according to the food groups, adequate amounts of sleep, and lower stress. This article however is going to give information about 3 less popular, though highly effective ways to take care of our General Health.

1. Wear Slippers

Its not so much the wearing of slippers that will keep your immune system strong, but the not wearing of shoes inside of your house that will. Taking off shoes that are worn outside is a common practice in Asian Cultures, though rarely seen in Western Homes. Not only will this practice keep your house visibly cleaner, but it will also greatly minimize the amount of bacteria in your home that threatens your general health. Few would suggest that the streets and sidewalks outside are clean, and few would consider it sanitary to sit down in the streets and sidewalks outside. So why would our carpets and floors inside our house be clean if we walk over them with the same shoes that we wear walking in the streets and around outside. Leaving your outside shoes outside, and having a pair of slippers to wear inside is a good way to keep your house clean, and protect the general health of your family. This is especially true for those with young children.

2. Drink Water

Paying attention to what you and your family drinks throughout the day is a good way to stay healthy. You may find that a majority of what you drink is soda, coffee, energy drinks, and maybe juices. Soda, coffee, and energy drinks are okay in moderation, however the high levels of sugar and caffeine included are bad for your teeth and do a poor job at hydrating your body. In addition to a list of benefits to your health and digestive system, keeping your body fully hydrated is a good way of cleaning your body of toxins allowing you immune system to focus on fighting any sickness you may encounter. While juices are the healthiest of the group, they often contain high levels of sugar that create their own problems, and are not very good at quenching your thirst. A cup of coffee or two a day, or soda for lunch isn’t bad, just try to mix in a few glasses of water, tea, or a sugar free fruit juice.

3. Eat Fruit

Fruit is nature’s candy. It tastes great, contains loads of vitamins, and is easy to find, and easy to eat. In addition to this, eating fruit instead of other sugar filled candies will keep up your general health, keep your teeth strong, increase your digestion, and keep your weight down. There are a wide variety of fruits so that if you get tired of one, there are plenty of others to choose from. While eating fruit is good for adults who want to stay healthy or lose weight, getting your children in the practice of eating fruit for breakfast, after dinner, or as a snack is a great way to keep their health strong.

These are three easy practices to add to your healthy lifestyle that will greatly aide in maintaining a strong level of General Health for you and your family.



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General Health Tips

  • Drink 8-10 Glasses of Water a Day. If you normally do NOT add salt to your food, you may need to add 1/2 teaspoon of salt to your diet as a result of drinking this amount. This cleans out toxins and helps the body function much better.
  • Add Movement to Your Life. Park further so you walk between the car and the stores, take steps instead of elevators, and take longer routes to your desk.
  • Think Positively.
  • Take Time to Relax. Allow yourself to destress at least once a day.
  • Sleep 6-10 hours a night (or until you are well rested).
  • Wash your hands often. Minimally wash hands before eating and after using the restroom.
  • Eat a large variety of fresh produce or supplement your diet with vitamins and minerals.
  • Believe is Something. Studies have found that people who have faith live longer.
  • Eat vegetables every day. Vegetables provide vitamins, minerals, and fiber. Many are known to prevent various diseases including cancer.
  • Drink water before, during and after exercise. Thirst lags behind your body's need for water. So drink water early and often.
  • Laugh. Let humor enter your life. One of the easiest ways of being healthier is to find a way to relax more and have more fun.
  • Find a way to bring joy into your life. Treat yourself to long baths or help a neighbor. Find a way to smile and help others smile.

So how's your health after doing all these? Follow the right path to stay healthy!



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Friday, October 12, 2007

Get Refreshed: 5 Tips for Better Sleep

Catch sleep-depriving culprits so you can catch your zzzs

Good, sound sleep means you wake up feeling well rested and refreshed. However, if your nights are filled with frustration and mornings with fatigue, and you've checked yourself for the usual culprits like downing 7pm espresso shots or using your bed as a home office, here are some less obvious insomnia-inducing habits that just may be the source. Since these things happen while you're off in slumberland, they may not be the first to come to mind, but they can cause both sleep and health troubles.

GERD
Bedtime milk and cookies sounds like the perfect way to wind down before hitting the sack. But that soothing ritual might be costing you more than a few extra calories. When Oprah tells us she doesn't dare touch food after 8pm, she's doing it for weight loss reasons. But even if you're not a dieting diva, eating late is never a good idea. According to the American Academy of Sleep Medicine, if you're eating a large meal before bedtime, the digestion process can get in the way of your good night's sleep. Besides disrupting your REM time, you may also be contributing to a more serious condition, gastroesophageal reflux disease (GERD). This occurs when food is pushed back up into the esophagus via stomach acids, causing a burning sensation and sometimes choking and coughing.

Remedy: Do not eat a large meal or snack within two to three hours of bedtime. If this is unavoidable, plan ahead and satisfy your appetite earlier in the evening so all you'll need is a light snack before going to bed. If you do conk out after your gorge session, be sure to elevate your head with pillows.

Electrical Stimulation in the Bedroom
Everyone likes a little bedroom stimulation now and again, but just be sure those sparks are coming from your partner or spouse, and not from a love affair with technological gadgetry. Are you unwittingly charging your room with electrical current? The average home is filled with electromagnetic interference, as it is generated from every electric appliance. According to theories in quantum physics, electrical charges fill our air and can disturb sleep. Whether you're an avid tech junkie or just the average consumer, you likely have a TV, radio, CD player, portable phone and perhaps even a computer, printer, scanner and fax all within your compact sleep space. These pieces of electronic equipment ‑- particularly the TV and computer screen ‑- give off high levels of electromagnetic energy even long after they're turned off. You're literally jamming up your air with electronic waves.

Remedy: Turn off the electricity. Zero is the best number of electronic equipment to have in your bedroom; however, you can cover both your TV and computer screens with fabric before retiring and place a medium-to-large-size plant in your room for every piece of electrical equipment. Palms, peace lilies and spider plants are said to absorb the most electrical current. Digitally displayed alarm clocks emit a high amount of EMI, and should not be kept close to your head. Put them on the other side of your room or switch to a nondigital clock.

Are You a Stomach Sleeper?
Get in touch with your inner child while you sleep. According to researchers, the best sleeping positions that put the least stress on your joints and organs are on your back or in the semifetal position, where you lay on one side with knees slightly bent, one arm outstretched above the head, the other resting comfortably on the opposing upper arm to cradle the head. Both give your spine and body proper alignment.

However, if your preferred sleep position is on your stomach, you may be asking for trouble. You'll spend many hundreds of hours smashing your delicate facial skin into a pillow, which helps produce wrinkles, sagging and puffiness, not to mention trauma to your neck, spine and lower back.

Remedy: Change sleep positions. Sleep doctors suggest adhering two tennis balls to your stomach so whenever you try and switch to the old tummy routine, you'll automatically reposition yourself.

Increased Blood Cortisol Levels
The highly publicized study that linked lack of sleep with extra weight is accurate on one side of the equation. The study does not suggest getting more sleep will help you lose weight. It says if you're not getting enough sleep, you'll feel less equipped to handle stress and your intricate hormonal system will react, increasing stress hormones like cortisol. Higher blood cortisol negatively affects your sleep patterns in a round-robin effect. Numerous studies also show that increased cortisol levels both increase appetite ‑- particularly for sugar and starchy carbohydrates ‑- as well as promote stubborn belly fat. If that's not enough to want to keep them in check, recent studies also indicate a direct correlation between elevated cortisol levels and high blood pressure, diabetes and a decreased resistance to infection.

Remedy: Put in plenty of pillow time. Get yourself to bed at a reasonable hour so that you're not dreading the sound of the alarm clock come morning. Figure out how many hours of sleep your body operates best with, and once you start getting that magic number, your hormones will readjust and both your sleep and weight will normalize.

Sleep Apnea, RLS and PLMD
People tend to think that sleep problems are a part of life, and don't often think to discuss them with their doctor. But there are certain medical conditions that could be interfering with your sleep, and, since they happen during sleep, they will most often escape your notice.

Snoring isn't always just a nuisance. It could be a sign of a larger problem. According to the Sleep Research Society, sleep apnea occurs when airflow to the lungs is briefly blocked, most often in the throat, in repeated episodes of gasping, sometimes up to 50 times an hour. Snorting and gasping are the telltale signs. Obesity; the use of nicotine, alcohol or sedatives; hypothyroidism; sleeping on one's back; and excessive airway tissue are key factors. Sleep apnea can be dangerous to your health, so if you suspect your snoring may be sleep apnea, contact a doctor.

Restless legs syndrome (RLS) sends odd, uncomfortable sensations deep within the leg muscles and knees, creating forceful urges to move, particularly at night. Sufferers may jerk themselves awake with leg spasms or kicking movements, preventing a restful night's sleep. Periodic limb movement disorder (PLMD) centers in the lower limbs and consists of spasms that can occur up to hundreds of times a night. The telltale signs of PLMD are crumpled bedcovers at the foot of the bed, along with kicking and jerking during sleep and unknowingly awakening many times during the night.

Remedy: If you suspect you might have any of the above sleep disorders, discuss them with your doctor as soon as possible. He or she can recommend a treatment to help get you back on the track to well-restedness.










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Wednesday, July 11, 2007

Hai to All

Hai guys this is Vijay Reddy,

Thinking a lot about me

plz don't think too much about me,


I am Not a special Character that you all are thinking..........








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