Tips to Overcome Your Fears and Anxiety

• Maintain control over those things that you can. For example, if you walk for exercise, continue to walk.

• Limit your television news viewing. Tragic things feed news coverage, but you don’t have to subject yourself or your family to repeated doses of it. Tune in for occasional updates, but limit your exposure if it adds to your anxiety or that of your family members.

• If it makes you feel better to keep family members close by, then do so. Being cautious about personal safety is good. But try not to overreact.

• Do something for someone else. Taking attention off our own worries and doing something nice for someone else can improve our own frame of mind.

• Volunteer. Contact area schools, hospitals or volunteer groups to ask how you can help. Taking action to be part of something positive is a very constructive way to reduce your anxiety.

• Talk to someone. If you start to feel overwhelmed by your emotions, talk with a friend, family member, doctor, religious advisor or mental health professional.

• Resources Are Available For further information and support you may wish to contact your Employee Assistance Program.

Do's and Don'ts on the Internet for kids

DO:
1. DO use the Internet to help with schoolwork. The Internet is a source of great volumes of information. It's like having the world's largest library at your fingertips!
2. DO use the Internet to "visit" museums in far away places. Some examples are:
3. DO use the Internet to meet children in other countries or to keep in touch with pen pals who live far away in this country or other countries.
Some on-line services host chat rooms especially for children, and monitor them periodically for safety. You can safely establish an international mail pen pal through an existing program sponsored by your school, and then expand your pen pal communications to the Internet if your pen pal has access to Internet e-mail at his or her school or a nearby university.
4. DO be careful about talking to "strangers" on a computer network. Who are these people anyway? Some people say and do things which are NOT NICE.
5. DO use the Internet to learn more about universities and colleges that you may be interested in attending. Almost all colleges post some information on the Internet. Many colleges let you take a "virtual tour" of the campus, or submit applications for admission or financial aid applications on line.
6. DO respect the privacy of other users on the Internet, just as you expect your privacy to be respected. How would you feel if someone read your private e-mail or your grades? 7. DO be careful when you "download" (copy) programs from the Internet. Use a virus scan program before loading it on your computer. Some programs on the Internet contain viruses that can harm your computer.

DON'T:
1. DON'T give your password to anyone. Passwords are intended to protect your computer and your files. It's like giving the key to your house away!
2. DON'T answer messages that make you feel uncomfortable because they seem improper, indecent, or threatening? TELL A GROWN-UP RIGHT AWAY.
3. DON'T give any personal information, such as your family's address, phone number, credit card or calling card numbers, your school's name, or your picture to anyone on a computer network that you don't personally know.
4. DON'T arrange to meet anyone you've met on the Internet without telling your parents. Some people on the Internet lie about who they are, how old they are, and why they want to meet you.
5. DON'T try to break into computers. It's not a game. It's a crime and it's an invasion of privacy. Computers often contain sensitive information. How would you feel if someone broke into a computer and changed your grades? Deleted your term paper? Cut off your telephone?
6. DON'T steal copyrighted computer programs ("software") by copying it from the Internet. This is the same as stealing it from a store. People work hard to develop new programs and deserve to be paid for them. If software designers don't get paid for their work, they can't continue creating new software, such as new educational games or tools that help with schoolwork.
7. DON'T make copies of any copyrighted material, like books, magazines, or music without the permission of the author, publisher or artist. Copyrighted works are available (usually illegally) on the Internet. You are committing a crime if you copy and distribute them.
8. DON'T copy material that you find on the Internet and pretend that it's your own work. It's the same as copying a book or magazine article and pretending that you wrote it. It's easy to get caught. Remember, your teacher and thousands of other students have access to the same material.

Things that causes acne in women

• Hormone changes during puberty. During puberty, girls have an increase in male sex hormones called androgens. This increase causes the glands to get larger and make more sebum.

• Hormone changes as an adult. The menstrual cycle is one of the most common acne triggers. Acne lesions tend to form a few days before the cycle begins and go away after the cycle is completed. Other hormone changes, such as pregnancy and menopause, improve acne in some women. But some women have worse acne during these times. Stopping use of birth control pills can play a role as well.

• Medicines. Certain medicines, such as those used to treat epilepsy and types of depression.

• Make-up.

• Pressure or friction on the skin. Friction caused by bike helmets or backpacks can make acne worse.

• Family history. If other people in your family have acne, there is a greater chance you will have it.

Tips to stay active as the temperature drops

• Get outside. Take advantage of the colder season by participating in activities you can only do this time of year, such as skiing, snowboarding, or ice-skating.

• Think variety. If the weather is dreadful outside, stay motivated by introducing variety into your workouts. Try purchasing a new fitness toy, like a jump rope, exercise video, heart rate monitor, or stability ball.

• Don’t forget about fluids! When exercising in cold weather, it’s harder to gauge your fluid loss, but it is still easy to become dehydrated. Fluid replacement is essential even in chilly weather!

• Plan for indoor fitness. Rain and snow are not excuses from exercise. Plan ahead by finding an indoor location before you need it. Join a health club, buy a video, or investigate local mall-walking opportunities.

• Choose exercises that complement your summertime sport. While basketball and swimming transfer easily to indoors venues, this is not true for all sports. If your favorite sport is golf or baseball, it may be harder to find winter opportunities to play. However, you can still keep in shape by choosing workouts that mimic motions used in your favorite sport to keep those muscles strong, flexible, and ready for spring.

• Experiment with new and different indoor activities. Try yoga, aerobics, or kickboxing—or any other indoor class you have wanted to try, but just couldn’t bring yourself to do because the weather was so nice outside.

• Layer, layer, layer! Garments can then be removed and replaced as needed. The clothes next to your skin should absorb moisture and your outer layer should protect you from winds.

• Adapt your gear to indoor fitness. Don’t just change your location. If you change your workout conditions, you may need to change your shoes and other equipment as well.

• Don’t forget your hat. Hats are important to keep body temperature stable. Hats prevent heat loss from the head and neck, which can account for as much as 50% of total heat loss when you’re outside.

Recipe for healthy heart - Spicy Baked Fish

1 pound cod (or other fish) fillet
1Tbsp olive oil
1 Tbsp spicy seasoning, salt free

1. Preheat oven to 350° F. Spray a casserole dish with cooking oil spray.
2. Wash and dry fish. Place in dish. Mix oil and seasoning, and drizzle over fish.
3. Bake uncovered for 15 minutes or until fish flakes with fork. Cut into 4 pieces. Serve with rice.

Makes 4 servings--Serving size: 1 piece (3 oz)

Calories: 133
Fat: 1 g
Saturated fat: 0 g
Cholesterol: 77 mg
Sodium: 119 mg

Safety tips for happy fishing activity

Make sure someone knows where you are and how long you will be gone. Check out all the signs where you'll be fishing and stick to what they say. Pick the right spot—stay away from tree branches that hang over the water, power lines, or strong currents. Look before you sit, step, or touch—you don't want to get near animals, or slip on wet rocks. Be careful if you're fishing off a dock or pier so you don't fall in. Check the weather report before going fishing and if a storm sneaks up on you, head for home.

Wear a life jacket if you are anywhere near deep water, running water, or on the ice. Wear a hat and sunscreen to shield you from the rays, and make sure you have your shades on to fight the glare off the water.

Fishing hooks are sharp, so be careful not to hook yourself, or someone else! Keep a first aid kit handy in case you get stuck. Carry a whistle to get help if you need it.

If you want to ice fish (fishing through a whole drilled in the ice), wait until the ice is at least 4 inches thick. For fly fishing (special type of fishing in moving water with bait handmade to look like bugs), shuffle into the flowing current sideways. If you're fishing in the waves, shuffle your feet along to scare away fish and other sea creatures.

Tips for a safe Vacation Travel

Enjoy your vacation…

…by playing it safe

• Even though you are taking some time off from work, remember not to take time off from safety
• Here are some points to consider before you go and while you are away. Today’s feature includes
o Securing your home
o Packing your bags
o While you are out and about
Securing your home
Before leaving for vacation, make sure your home is secured
• Keep shades and blinds in their normal position
• Arraign for someone to pick up your mail/newspapers
• Make sure all doors and windows are locked
• Activate home alarm
• Make sure to turn off all gas pilots and water faucets
• Set timer to turn lights on and off or have someone check your house periodically
• Arrange to have grass mowed or snow shoveled while you are away
Packing your bags
• Take only the essential credit cards, plan to use credit cards or travelers checks as opposed to cash
• Pack as light as possible Cumbersome bags will slow you down, making you more vulnerable to getting robbed
• Designer bags can draw unneeded attention Pack in inconspicuous bags
• Keep valuables and medication
While you are Out and About
• Don’t display jewelry, cameras, or other expensive items
• Check maps before you go so you can tour confidently
• Stay in well-lit, well traveled areas
• Always lock your car when parked
• Travel together, keep an eye on children

Exercising in water helps you feel: Flexible, Strong and Refreshed

Flexible. You can bend and move your body in water in ways you can't on land. Strong. Working against the water will help your body get stronger. At less risk of injury. Water makes your body float. This keeps your joints from being pounded or jarred and helps prevent sore muscles and injury. Refreshed. You can keep cooler in water-even when you are working hard. You don't need to know how to swim to work out in water-you can do shallow-water or deep-water exercises without swimming. For shallow-water exercise, the water level should be between your waist and your chest. If the water is too shallow, it will be hard to move your arms underwater. If the water is deeper than chest height, it will be hard to keep your feet touching the pool bottom. For deep-water exercise, most of your body is underwater. This means that your whole body will get a good workout. For safety and comfort, wear a foam belt or life jacket. Many swim centers offer classes in water workouts. Check with the ones in your area to find the  Flexible. You can bend and move your body in water in ways you can't on land. Strong. Working against the water will help your body get stronger. At less risk of injury. Water makes your body float. This keeps your joints from being pounded or jarred and helps prevent sore muscles and injury. Refreshed. You can keep cooler in water-even when you are working hard. You don't need to know how to swim to work out in water-you can do shallow-water or deep-water exercises without swimming. For shallow-water exercise, the water level should be between your waist and your chest. If the water is too shallow, it will be hard to move your arms underwater. If the water is deeper than chest height, it will be hard to keep your feet touching the pool bottom. For deep-water exercise, most of your body is underwater. This means that your whole body will get a good workout. For safety and comfort, wear a foam belt or life jacket. Many swim centers offer classes in water workouts. Check with the ones in your area to find the best water workout for you.

Methods of reducing waste

Why Reduce Your Waste?
Much of the concern around waste management includes the amount of natural resources that are removed from the Earth to produce goods for our consumption and use. Some of the things we buy are meant for long-term use, while many are single-use items. Choosing products with little or no packaging, buying in bulk, considering items that are durable, and practicing the 3Rs of Reduce, Reuse and Recycle, all help to reduce waste. We should avoid burying resources in a landfill when they might be useful for another purpose, be recycled into a different product, or give us a good return on our investment. As some say: "one person's garbage is another person's gold."

Reducing Waste
• In the workplace, consider your purchasing policies, waste minimization activities, energy efficiency actions and water conservation measures. Make use of a team of volunteers to tackle waste reduction in the workplace. When there is a group dedicated to the task of looking at wasteful habits and there is support from management, the approach is almost infectious and there is no end to what can be accomplished.
• At home, examine your buying and disposal habits. Do you choose durable goods over disposables? Do you bring your own reusable bags and carry a reusable mug with you? Do you separate materials for reuse, recycle and compost?
• At school, students can monitor the school's efficient use of resources: lights off in empty classrooms, no leaky taps, double-sided photocopying and recycling bins available for everyone to use. Reducing waste = money saved.

How to take care of your sinuses?

Problems with your sinuses can make for miserable conditions — nasal congestion, facial pain, achiness, headache, and fatigue. These are common symptoms of sinusitis. But there is help, and evidence shows that some solutions can be inexpensive and effective. Here’s what you need to know about taking care of your sinuses:

Paranasal Sinuses

Sinus trouble begins when openings (ostia) become blocked. The most common way this occurs is due to sinus inflammation. Inflammation causes swelling, which makes it difficult for sinuses to drain. Once drainage is blocked, mucus builds up. This alone can feel uncomfortable, but it also gives bacteria a stagnant, moist environment in which to thrive, which can lead to infection.

The common cold, which is caused by a virus, is the most frequent trigger of sinus trouble. Typically, your body can fight off the virus that’s triggering sinus inflammation and blockage. However, a secondary bacterial infection can take hold.

Many other things though can block your sinuses and lead to infection. The list includes allergies, cigarette smoke and other irritating fumes, changes in barometric pressure during flying or scuba diving, nasal polyps, and a deviated nasal septum.

Chronic Sinusitis

Sinusitis that lasts more than three weeks or recurs more than three times a year is called chronic sinusitis. The most common cause is inadequately-treated acute sinusitis — and since the diagnosis and treatment of acute sinusitis have improved so much, chronic sinusitis is less common than it used to be.

Most patients with chronic sinusitis should benefit from an ENT evaluation, including endoscopy and a CT scan. That’s because anatomic problems such as nasal polyp or a deviated septum are sometimes responsible. Since allergies are often present in many cases, allergy testing may help.

As with acute sinusitis, the key to successful treatment is drainage. In the case of chronic sinusitis though, surgery may sometimes be required. Your ENT doctor may have to remove nasal polyps, straighten a deviated septum, or use endoscopic surgery to open a good drainage channel between the sinus and your nose.

Living With Your Sinuses

To protect your sinuses, stay well-hydrated. Avoid tobacco smoke and irritating fumes. If you have allergies, try to avoid the things that trigger symptoms. Do your best to prevent catching a cold by washing your hands properly and keeping your distance from cold sufferers. When you catch a cold, blow your nose properly to keep bacteria from floating into your sinuses. Treat symptoms of sinusitis promptly with steam inhalation, decongestants, and nasal irrigation. If you don’t recover as expected — or if you have serious sinusitis — see your doctor for antibiotics and, possibly, nasal steroids.
Acute sinusitis is common and uncomfortable. But if you know how to keep your sinuses open and draining freely, you can keep them healthy and happy!

Tips to Protect Your Child from Injury

Follow these steps to protect your child from injury.
Use the right child safety seat in the car.
• Always buckle up your child in the car. Use a safety seat that is right for the car and right for the size and age of your child. Have the seat inspected to be sure it’s put in the car correctly.
• Set the example. Always fasten your seat belt when you drive or ride in a car. Never drive and drink alcohol or use drugs.
• Learn more about child safety seats.

Closely watch your child in or near water.
• Never leave your child alone in the bathtub – not even for a minute. If you have to answer the phone or doorbell, take your child with you.
• Watch your child at the pool or beach. Don’t do anything else such as reading, playing cards, or talking on your cell phone.
• Make sure your child wears a life jacket when swimming in rivers, lakes, or the ocean – even if he or she knows how to swim.

Put smoke alarms on every floor of your home.
• Put smoke alarms on every floor of your home, including the basement, and especially on the ceiling just outside bedroom doors.
• Check smoke alarms once a month to make sure they’re working. Change the batteries every year. (Tip: Change your batteries when you change your clock back from Daylight Savings Time in the fall ).

Keep medicine and cleaning products out of reach.
• Keep medicines, vitamins, cleaning supplies, and other poisons like batteries and bug spray in locked or childproof cabinets.
• Put the poison control number, 1–800–222–1222, on or near every home telephone, and save it on your cell phone. The line is open 24 hours a day, 7 days a week.
Play safe.
• Make sure your child wears a helmet when riding a bike or skateboarding. Helmets and other pads help protect the head, face, wrists, and knees.
• Watch your child at the playground. Check for a soft landing spot under swings, slides, and climbers.

Tips to follow when you are out

The way you act in public and with acquaintances will have an impact on a potential offender. Always act and respond to others with confidence and be very clear and definite in your response to any inappropriate suggestions.-
When you are out:
• Tell someone where you are going and whom you are with – offenders may try to confirm with their victims that family or friends do not know where they are.
• Tasting other people’s drinks makes it harder to count how much alcohol you have consumed or to ensure you are drinking what you want to be drinking.
• Keep an eye on each other’s drinks – take turns to go dancing or finish your drinks first.
• Keep your valuables out of sight or where you can see and reach them, especially mobile phones and wallets. Take your handbags or wallets onto the dance floor and check you still have them when you sit down.
• If you feel strange tell a friend and leave with people you trust.
• When leaving premises intoxicated, be careful on the footpath and roads and watch out for each other – pedestrians are easily injured leaving parties or hotels when judgment of space and timing are impaired.
• Avoid getting into heated discussions – logic and rationale thought are affected by alcohol or illicit drugs.
• If a friend is seriously affected by alcohol or illicit drugs or has overdosed, call an ambulance immediately.
Walking:
• Stick to major routes and roads and don’t take short cuts.
• Use footpaths that are well lit and not closed in by bushes or obstacles
• Stay in groups of people.
• Change direction if you think you are being followed and seek a safe place.
Transport:
• On the train:
•
• Travel in the guard’s compartment identified by a blue light, or in carriages that have groups of people who could assist if needed.
• Travel in groups of friends.
• Arrive at the station as close to the departure time of the train as possible and stand where the station is well lit.
• In a taxi:
•
• Sit in the back of the taxi and travel with friends.
• Give clear directions where you want to go – if you are not on the agreed route, terminate the trip. If feeling unsure, insist on being taken to a safe place and terminate the trip.
Driving and Parking:
• Have your keys in your hand as you approach your car in readiness, especially if they are hard to find in a handbag.
• Cars that have easy access may be a target – keep your doors locked with as much visual security as possible (steering wheel locks etc).
• Car Parks with a parking attendant or supervised/patrolled are best, otherwise try to park in locations that are well lit and/or well populated and not crowded in by bushes or buildings where offenders might hide.
• Arriving together with a group of friends or meeting each other at a designated place ensures you are not alone for long periods and reduces the appearance of vulnerability. Offenders target people who appear vulnerable.
Major Events and public spaces:
• Never leave valuables unattended at the beach, in parks or at major events, including leaving car keys hidden on the car. Offenders watch the movements of people in public spaces to pick their targets. Be obvious that you are alert and not alone.
• Stay with your group – especially in large crowds during New Years Eve etc, and watch out for each other.
• Tell people where you are going and what time you will return.
• Don’t take too many belongings and bags.
• Keep belongings in the middle of your circle and always have one person with them.
• Use alcohol in moderation.
• Drink plenty of water and give yourself enough time to get in and out of where you want to be.
Leaving Home for the holidays:
• Ensure the house is securely locked, including windows usually left open.
• Cancel newspapers and redirect your mail or have it collected by a friend.
• Put pets into a boarding kennel or have friends visit them often.
• Tell neighbours or friends who can check on the house, you are away and whom will be at the house legitimately – e.g. gardeners, pet minders.
• Secure your garage or, if unable – move items such as bikes inside the house.
• Consider security devices, including light timers etc.
• Do not leave cash in the house and locate jewellery in a safe place.
• Ensure your lawn is cut, the property tidy and stop all deliveries.
• Avoid leaving the answering machine on and turn the phone volume down.

It's Gold!

Beautiful interior decoration images

A few Tips for saving energy at work

Turn off your computer when it isn't being used. Each computer consumes about 150 watts. About 30 to 40 per cent of personal computers and printers are left running at night and on weekends. These machines are idle as much as 90 per cent of their workday. Switching computer equipment on and off will not damage the components.

Photocopy only what you need. Photocopiers are by far the most energy intensive office machines.

Reduce lighting. Natural light saves on energy and is easier on the eyes. Open curtains and blinds to bring more natural light into your work area.

Use appliances appropriately. Many offices have small appliances such as kettles, coffee makers, and heaters. Where possible, consider using a communal appliance on each floor. Using larger appliances is generally more efficient than running a number of small appliances.

Encourage decision-makers to purchase energy-efficient office equipment, lights and appliances.
Encourage alternatives to driving to work alone. For example, organize a car pool, a "leave the car at home" day or a friendly "bike to work" challenge.

Heart attacks are at increased risk while watching exciting sporting events

Reduced blood flow to the heart may help explain why men who'e had a heart attack are at increased risk for another while watching exciting sporting events, Chinese researchers report.

The study included 38 male heart attack survivors who watched live broadcasts of Olympic Games competitions or entertainment television programs. While the men watched the shows, their coronary artery blood flow to the heart was assessed by ST-segment analysis using continuous 12-lead electrocardiography, blood pressure monitoring and heart rate measurement.

Overall, blood flow to the heart was generally stable. But when the men watched an exciting sporting event, blood pressure increased, heart rate variability decreased, and platelet aggregation (the building blocks of blood clots) increased. All these factors increase the risk of heart attack, the study authors noted.

PHYSICAL ACTIVITY - A MUST FOR ALL

Engage in regular physical activity and reduce sedentary activities to promote health, psychological well-being, and a healthy body weight.

To reduce the risk of chronic disease in adulthood: Engage in at least 30 minutes of moderate-intensity physical activity, above usual activity, at work or home on most days of the week.

For most people, greater health benefits can be obtained by engaging in physical activity of more vigorous intensity or longer duration.

To help manage body weight and prevent gradual, unhealthy body weight gain in adulthood: Engage in approximately 60 minutes of moderate- to vigorous-intensity activity on most days of the week while not exceeding caloric intake requirements.

To sustain weight loss in adulthood: Participate in at least 60 to 90 minutes of daily moderate-intensity physical activity while not exceeding caloric intake requirements. Some people may need to consult with a healthcare provider before participating in this level of activity.

Achieve physical fitness by including cardiovascular conditioning, stretching exercises for flexibility, and resistance exercises or calisthenics for muscle strength and endurance.

Tips for a Safe Abroad Trip

• Register so the State Department can better assist you in an emergency: Register your travel plans with the State Department this will help us contact you if there is an emergency.

• Sign passport, and fill in the emergency information: Make sure you have a signed, valid passport, and a visa, if required, and fill in the emergency information page of your passport.

• Leave copies of itinerary and passport data page: Leave copies of your itinerary, passport data page and visas with family or friends, so you can be contacted in case of an emergency.

• Check your overseas medical insurance coverage: Ask your medical insurance company if your policy applies overseas, and if it covers emergency expenses such as medical evacuation. If it does not, consider supplemental insurance.

• Familiarize yourself with local conditions and laws: While in a foreign country, you are subject to its laws.

• Take precautions to avoid being a target of crime: To avoid being a target of crime, do not wear conspicuous clothing or jewelry and do not carry excessive amounts of money. Also, do not leave unattended luggage in public areas and do not accept packages from strangers.

Acid rain

Acid rain is rain that has been made acidic by certain pollutants in the air. Acid rain is a type of acid deposition, which can appear in many forms. Wet deposition is rain, sleet, snow, or fog that has become more acidic than normal. Dry deposition is another form of acid deposition, and this is when gases and dust particles become acidic. Both wet and dry deposition can be carried by the wind, sometimes for very long distances. Acid deposition in wet and dry forms falls on buildings, cars, and trees and can make lakes acidic.

Human activities are the main cause of acid rain. Over the past few decades, humans have released so many different chemicals into the air that they have changed the mix of gases in the atmosphere. Power plants release the majority of sulfur dioxide and much of the nitrogen oxides when they burn fossil fuels, such as coal, to produce electricity. In addition, the exhaust from cars, trucks, and buses releases nitrogen oxides and sulfur dioxide into the air. These pollutants cause acid rain.

Acid Rain Can Cause Health Problems in People, Acid Rain Harms Forests, Acid Rain Damages Lakes and Streams and Acid Rain Damages Buildings and Objects.

Since energy production creates large amounts of the pollutants that cause acid rain, one important step you can take is to conserve energy. You can do this in a number of ways:

Turn off lights, computers, televisions, video games, and other electrical equipment when you're not using them.
Encourage your parents to buy equipment that uses less electricity, including lights, air conditioners, heaters, refrigerators, and washing machines. Such equipment might have the Energy Star label.
Try to limit the use of air conditioning.
Ask your parents to adjust the thermostat (the device used to control the temperature in your home) when you go on vacation.

Tips to decorate your living room

A living room is the most important part of a house. It represents the individuality of the people staying in the house in addition to their tastes for life. From colors, textures and frills that one adds up in their living room can also make a small living room look spectacular.

Walls are the important characteristic for making a room look smooth and happening. A small living room can look bigger, if you try painting the walls and even ceilings with cool colors like green or blue. Make sure the shades are darker as they demand to completeness of the entire room. These colors have the ability to make your ceilings look larger in height.

Make sure you do not pile up your living room with souvenirs. The more you leave space, the more your living area will show freedom and lucidity. The most key tip one must keep in mind as decorating their living room is to match up the color of your furniture with the shades on your walls. You need to add a bit creative effort to decide what will look well with which color.