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That is easy to say. It is easy to believe,[link widoczny dla zalogowanych]. But how do you do it?
A No-Excuses Leadership Learning Strategy
1. Just keep learning. It sounds simple because it is. Look for opportunities to practice your leadership skills (at work or otherwise),[link widoczny dla zalogowanych]. Look for situations to practice life skills that apply to your role as a leader,[link widoczny dla zalogowanych]. Watch other leaders and think about what they are doing great – and not-so-great (there is learning in both). The opportunities to learn are endless if you open your eyes and mind and start doing it.
2. Get some feedback. You can`t lead in a vacuum. After all, you are leading other people. Whether formally or informally, ask people for their feedback on how you are doing. You can ask for general feedback or for feedback on a specific situation. Ask,[link widoczny dla zalogowanych], listen, be open and be thankful. Then be diligent about capturing what you heard so you can go back to review and gain additional perspective. Once you have feedback, then you can decide what action to take or changes to make.
3. Self-assess. Close the door,[link widoczny dla zalogowanych], turn off the computer and sit down with a pad (your journal?) and a pen. Spend some time thinking about how you feel about your ability in the various skills needed to lead. If you need a jumpstart, use your organizations` list of leadership characteristics (if it exists) or start with this list as a guide. Be honest with yourself both on your weaknesses and strengths. Write down your personal assessment as a part of building your plan.
4. Work on things you love. What? Shouldn`t we immediately work on the things we aren`t so good at? While you must recognize and work on weaknesses (not to do so is called denial), you must also work on strengths. Think about the things you enjoy or already excel at. Ask yourself how you can get 5% better at those things? The answers to that question (and the actions you take as a result) are an important part of your learning and development strategy.
5. Find a mentor. The self-made person is a myth. Even if you could do it alone, why would you want to? Having a mentor will give you new perspectives, fresh advice and will speed your development. This is a great return on some time and a few cups of coffee. Find someone who has perspectives and skills you don`t have and humbly ask for their help. Chances are,[link widoczny dla zalogowanych], they will say yes.
6. Avoid comparisons. While easier said than done, this is critically important. We tend to draw comparisons between our weaknesses and the great strengths of others (which we naturally admire). While you should observe and try to learn from others, don`t compare yourself in a way that discourages you or to try to imitate. You are you, and no one will lead exactly as you do – and that is a good thing.
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Six More Steps
Sometimes people say they would work on the leadership skills if their organization supported them, if they had more time and resources, or they provide me any number of other similar (and flimsy) excuses. The six steps that follow anyone can do; no “yes, buts”,[link widoczny dla zalogowanych], no excuses.
Done well, they are the best place to begin.
This is a solid strategy you can employ starting today,[link widoczny dla zalogowanych]. All you need to do is decide and take disciplined action.
I believe the cornerstone for a personal leadership development plan needs to include the perspectives of those you impact, influence, and lead. The best way to get those perspectives and the best place to start is through a 360 assessment. I`ve written about 360 Assessments, have created one (and a proprietary coaching process to go with it), and have even written a Special Report about getting the most from them.
When you consider the benefits of becoming a more effective and confident leader, it will be worth the effort.
Yet sometimes people aren`t able or don`t want to start there (here are some common concerns about 360 assessments); their organization doesn`t support them,[link widoczny dla zalogowanych], they don`t yet have enough leadership experience/exposure to get the needed feedback,[link widoczny dla zalogowanych], or they don`t have the resources to complete one. If this is your situation, or you are currently unable to complete one, read on – the rest of this article is still for you!
Leading effectively is a complex mix of skills and behaviors that don`t all come naturally and can`t be mastered quickly (if ever). To put it simply, to be a great leader, you must be a continual learner.
You are worth the effort.
Saying these are the six things (seven counting a 360) is a bit like saying “pick your favorite six songs to have with you on a desert island for the rest of your life” – it feels impossible and by definition incomplete. There are hundreds of tools,[link widoczny dla zalogowanych], tactics and to-dos you could employ. Having said that, this is a great place to start because anyone can do these and they require very little economic investment. Not only does this strategy remove the excuses, but it sets the table for any other tools you might apply later.
By Kevin Eikenberry
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April 21st, in Holland Amsterdam near the train collision accident scene, police and rescue workers are busy tension. On the same day, two train collision in Holland near Amsterdam.

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Nobody wants to get into debt but a lot of people are going to find that from time to time,[link widoczny dla zalogowanych], they have to borrow money of some kind. Borrowing money is usually done by approaching a bank. If you want to avoid Utah collections,[link widoczny dla zalogowanych], however, you are going to have to make sure that you know how to pay back your loans. It is important to ensure that you take a look at all of your loans and make sure that you are keeping on top of the payments. Living with financial stress is never easy and this is why you need to be organized.
Organising Your Debts
Take a look at all of your loans and write them down,[link widoczny dla zalogowanych]. Now write down the rate of interest that you are going to be paying on the loans,[link widoczny dla zalogowanych]. As well as this make sure that you take a look at the different dates that you have to pay it back by. You will then need to take a look at your own monthly income and make sure that you write it all down separately,[link widoczny dla zalogowanych].
Budgeting
The key here is to budget. You will be paying a certain amount of money back towards your loans when you repay them,[link widoczny dla zalogowanych]. You are also going to have to keep the interest in mind. It is important to take a look at how much time you have left in order to get rid of the loan and see if it is possible to make any cutbacks in your current standard of living in order to get rid of those loans,[link widoczny dla zalogowanych]. This is going to take some time of course and this is why many people are going to look for an accountant.
Apply for Extensions
Depending on who you got the loan from you may be able to get an extension on it. Of course this is going to take time so you will need to continue paying back as much as you can,[link widoczny dla zalogowanych]. If you get an extension on your loan then do not waste any time when it comes to paying the loan back,[link widoczny dla zalogowanych]. You need to make sure that you have taken everything into account and that you are always on top of your loan payments.
Overall paying back a loan is going to take time. Always keep in contact with the company to ensure that they do not come over to collect it,[link widoczny dla zalogowanych].
By Siya Link
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Qilu network March 31st news reporter from the Shandong provincial government information office, 2009 year Shandong tax hundred enterprises list formally announced this morning.

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So many times we get a business idea and rush right into action to "make it so." (Trust me, I am more than familiar with this concept having done it dozens of times myself.) I admire great energy,[link widoczny dla zalogowanych], and sometimes quick action does pay off. But, when it doesn't, it usually turns into a cosmic and financial slap-upside-the-head experience I'd rather avoid.
P.S,[link widoczny dla zalogowanych]. What else do you want to know about book writing and promotion? I'm here for you. Shoot your questions to [link widoczny dla zalogowanych],[link widoczny dla zalogowanych].
In fact,[link widoczny dla zalogowanych], you might have heard the story about how I failed to do proper market research before writing my second book,[link widoczny dla zalogowanych], Get a Job! Put Your Degree to Work. The result was I wasted a lot of time,[link widoczny dla zalogowanych], energy and money on writing a book that never took off in the marketplace.
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Before getting too far into writing your book,[link widoczny dla zalogowanych], it's vital to take a step back and create "the big picture" about your book's subject, your target reader and how you're going to use your book as a marketing tool.
By Donna Kozik
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Great books aren't written in a vacuum. Before sitting down at the keyboard to start pounding yours out,[link widoczny dla zalogowanych], take the time to see what else is out there. The best benefit from doing market research is that you will come away with a clearer idea about what people want to read--so you can write just that book.
1. Do "lazy research" first. Even I don't mind doing research when it's called "surfing the web." So I recommend you start there by doing several Internet researches surrounding your book's topic. In addition to similar books,[link widoczny dla zalogowanych], you'll also find websites, blogs and the names of other who are experts in your book's topic. (But don't let all this "it's been done before" information scare you. You're an expert,[link widoczny dla zalogowanych], too, you just need the book to prove it.)
2. Do store research. Check out your local bookseller to find out what's on the shelves. Although your chief goal might not be to get your book in Borders, you can find out what's prominent and selling. As you check that out,[link widoczny dla zalogowanych], see what's selling in general and think about how you could take your subject and give it that "best seller" slant.
3. Do in-person interviews. Don't be shy about your book idea. Chat it up with clients and prospects and tell them the basics and then sit back, shut up and see what they have to say. If you get a lot of "push back," it could mean you're on an "uphill track" (or, dare I say it, wrong track) with your subject. Write what you want--this is your masterpiece, right? At the same time, I wished I would have talked less and listened more when I was creating "Get a Job!"
As a friend of mine recently told me, "Go out and make new mistakes,[link widoczny dla zalogowanych], don't repeat mine." So I'm passing on what I know on to you.
3 Ways to Write a Book That Sells
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Qilu network March 31st news reporter from the Shandong provincial government information office, 2009 year Shandong tax hundred enterprises list formally announced this morning.

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Investigation team
Wu Yizhong this morning to see the network reporter reported the news very seriously, for Discipline Inspection Commission,[link widoczny dla zalogowanych], police inspector brigade,[link widoczny dla zalogowanych], the political department,[link widoczny dla zalogowanych], the traffic police brigade jointly organized an investigation group investigation on this matter.
Member of the Standing Committee of the Yiwu Municipal Public Security Bureau chief,[link widoczny dla zalogowanych],
according to the investigation,[link widoczny dla zalogowanych], the Yiwu Municipal Public Security Bureau of Yiwu City Public Security Bureau Traffic Police Brigade parking squadron responsible person and the driver Ding was criticized for education.
>
open the police unit canteen to buy food
Public Security Bureau informed the matter to strengthen police management
in new network reporter also learned from multiple channels, today is Saturday,[link widoczny dla zalogowanych], the Yiwu Municipal Public Security Bureau Traffic Police Brigade punishment center in accordance with the relevant provisions of the weekend is not at work.
car belongs to the traffic police captain criticized
the new network in Zhejiang on 29 May, (reporter Chen Guoliang) reporter today informed that, by the new network of "Yiwu police farms door be ticketed netizen doubt the police police to buy food" at present the latest progress: Yiwu City Public Security Bureau attaches great importance, organization investigation group investigation, find out the really is the traffic police of Yiwu the brigade staff open the police went to the market to buy food for the unit canteen. The Bureau has processed the relevant personnel, and ordered the police car driver this morning went to the center to receive administrative punishment punishment.
investigation team to identify: Zhejiang Police G1287 pickup unit is the parking squadron Yiwu City Public Security Bureau Traffic Police Brigade subordinate. In May 26th, due to the parking lot squadron dining room needs to buy some grain and vegetables, with the consent of the squadron squadron leader,[link widoczny dla zalogowanych], full-time police car driver Ding at seven thirty in the morning Xu zhe G1287 car driving with the canteen staff Zhao, went to the Yiwu area of the new street market the largest market to buy food. Because at that time is the vegetable market peak, they did not find a parking place, Ding MOU will police cars parked illegally on the side of the road.
Investigation team
Yiwu City Public Security Bureau told a reporter,[link widoczny dla zalogowanych], when the driver Ding things has a basis "the implementation of < in Zhejiang province; the people's Republic of China Road Traffic Safety Law" article seventy-sixth to > the third item of the first paragraph, "the people's Republic of China Road Traffic Safety Law" provisions of article 114th, consciously to Yiwu City Public Security Bureau Traffic Police Brigade punishment center receiving treatment,[link widoczny dla zalogowanych], and on the morning of May 28th to the designated bank to pay a fine of 150 yuan (the written decision on the administrative penalty number: 3307821048418392).
Yiwu City Public Security Bureau told a reporter, they board also infer other things from one fact, be informed in the global scope. To further strengthen the administration of standardized police management, each unit the leadership requirements lead to comply with the provisions on the administration of police,[link widoczny dla zalogowanych], and make use of the police police management commitment. For political office, discipline inspection and supervision, a police inspector,[link widoczny dla zalogowanych], logistics and other departments regularly carry out inspection,[link widoczny dla zalogowanych], to further strengthen the supervision and management of the police car use. At the same time oriented society, published the relevant provisions of police management, and consciously accept the supervision of the masses
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Quzhou local environmental protection volunteers Dong Zheng told reporters, two days before he had once, see everywhere is the egret chicks body and broken eggs: "as the tree was cut down, the nest will all fall down."

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College degrees on the internet have for some time now,[link widoczny dla zalogowanych], been regarded as having a mixture of curiosity as well as snobbishness because the idea of on the web length learning provides used a rhetorical conquering coming from different academic interest teams. Consequently, these kind of on line programs of study have fought in order to obtain the actual respectability loved by far more conventional,[link widoczny dla zalogowanych], classroom-oriented diploma programs. Nicely, any funny factor happened to the street to equality and legitimacy; on-line learning is becoming acknowledged because not just a similarly valid indicates with regard to acquiring sophisticated education, but also occasionally the outstanding strategy. In case you haven't yet heard of all the terrific factors why on the net college degrees may possibly be exceptional to be able to university applications, it is actually time you probably did.
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Naturally,[link widoczny dla zalogowanych], the first query you might possess could be wherever this idea involving superiority basically comes from. Soon after almost all,[link widoczny dla zalogowanych], It really is 1 factor to state which on the net education and learning with regard to college degrees offers achieved equality using standard paths regarding studying. It really is completely an additional factor in order to talk about this since being exceptional to teaching techniques which have * in a few instances * experienced practice for centuries as well as centuries. Properly,[link widoczny dla zalogowanych], your truth is the fact that the actual United states of america Department associated with Training will be the source with this comparability as the Division conducted a set of studies straight calculating your outcomes through each kinds associated with training. Their own research found there had been superior test results and other quantifiable outcomes achieved in on line courses pertaining to college certifications because calculated versus the particular outcomes through individual, on-campus teaching.
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Do GREAT work - This may seem completely obvious, but it's definitely worth mentioning. To get happy, satisfied clients, you have to do what you promised, when you promised, to the best of your ability.

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The more often you choose the healthy lifestyle you desire, the better you'll feel, both physically and mentally. Make the commitment to your health by incorporating healthy living affirmations into your daily routine today!
For example,[link widoczny dla zalogowanych], you can say, "I allow my body to receive enough rest and exercise,[link widoczny dla zalogowanych]," or "The more I take care of myself, the better I feel." Using statements like these will give you that gentle push you need when you feel inclined to be pessimistic.
Strive to repeat healthy living affirmations to yourself several times each day and whenever you need encouragement. It will take a bit of time, but,[link widoczny dla zalogowanych], soon enough, you'll find yourself making healthy decisions more and more often.
When you're about to choose the junk foods instead of the good stuff, repeating an affirmation in your mind will remind you of your desire to be healthier and help you become more consciously and subconsciously aware of your healthy living goals.
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What about sleep? In addition to exercising and eating right, you also need to get enough sleep to live a healthy lifestyle. When you don't sleep well, you'll be less inclined to make healthy food and exercise decisions. Sleeping well helps you become more energetic and passionate about all things in your life, including your commitment to your health!
Affirmations are positive statements that replace the negative thought processes in your mind. If you think they don't work, I have news for you - do they ever!
When you start to talk yourself out of exercising, a negative affirmation is being repeated in your mind. An affirmation that says "I can't do it." So if a negative affirmation works,[link widoczny dla zalogowanych], why can't a positive one?
In those moments when you feel weak and you don't want to eat right, get enough sleep, or exercise,[link widoczny dla zalogowanych], affirmations targeting your health can be just what you need to help you make the healthy choice.
If the alarm went off 45 minutes early in the morning so you can exercise before heading into the office, how would you react? Would you reply with negativity and tell yourself that skipping one day won't hurt, or that exercise is pointless?
When you pass that fast food store with the $1.39 burgers and you're low on time and big on hunger,[link widoczny dla zalogowanych], what choice do you usually make? Eating healthier isn't always as easy as picking up convenient, greasy foods. But would you go the extra mile for a healthy meal?
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Affirmations for Health Can Help,[link widoczny dla zalogowanych]!
Many of us wish to lose weight or get in better shape. Maybe you're concerned about your health and have made the decision to take better care of your body. Are there things you could be doing to be healthier? If so,[link widoczny dla zalogowanych], you're not alone!
When you choose the right foods and exercise, you'll look and feel better,[link widoczny dla zalogowanych], reduce your stress levels, sleep more soundly, have more energy,[link widoczny dla zalogowanych], and enjoy better health. Sometimes, though, making the right choices isn't as easy as it sounds, is it? The good news is there are some simple things you can do to help make positive choices and achieve the better health you deserve!
By John Oxnard
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It is even said that smoking one cigarette can decrease your lifetime by one minute. So imagine how many minutes have already been cut down from your life after you have smoked several packs a week.

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Skin Care: Olive leaf oil is used in commercial and homemade beauty products: soaps, lotions and creams. It helps mature skin by reducing fine lines and wrinkles. It nourishes skin cells and boosts collagen for increased firmness and suppleness. It fights acne,[link widoczny dla zalogowanych], controlling the spread of bacteria causing blemishes. It helps with acne relief. Commercial or homemade lotion, made with olive leaf oil,[link widoczny dla zalogowanych], soothes and moisturizes skin. It’s helpful for dry flaky skin or eczema. Olive leaf extract is, occasionally, used in combination with olive oil to promote healthful skin care.
Olive leaf oil is a non-toxic substance. It lowers bad cholesterol, lowers blood pressure and increases the flow of blood. Research claims that olive leaf oil may help control diabetes. Its antioxidants benefits help lower blood sugar levels. There is still much research required to confirm these results. Olive leaf oil is, especially, potent when used in combination with other antioxidants.
Olive leaf oil is available in different forms: powders,[link widoczny dla zalogowanych], capsules,[link widoczny dla zalogowanych], liquid concentrate and as a dried leaf tea. This oil is accessible at stores or on-line. It offers numerous, healthful, benefits and is used a variety of ways!
By Susan Katchur
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Olive leaves are loaded with antioxidants: oleuropein, hydroxytyrosol, flavonoids and polyphenols. These antioxidants protect the body from the harmful effects of free radicals. They are heart healthy, protecting the cardiovascular system. They lower the risk of cancers and boost the immune system.
CAUTION! Olive leaf oil has possible side effects: headaches, fatigue,[link widoczny dla zalogowanych], muscle pain, flu-like symptoms, diarrhea and allergic reactions. This oil can lower blood pressure and lower blood glucose levels. When olive leaf oil is used in combination with pharmaceutical drugs that force lower blood pressure or glucose levels, it can be very dangerous! Although no serious side effects have been reported, use olive leaf oil with caution or after consulting with your health care provider.
Olive leaves contain the benefits of vitamins and minerals: benefits of vitamin C, beta-carotene, amino acids, zinc, iron,[link widoczny dla zalogowanych], selenium and chromium. Olive leaf oil has anti-viral,[link widoczny dla zalogowanych], anti-inflammatory, anti-microbial, anti-bacterial and anti-fungal properties! This oil can help alleviate many conditions: colds, influenza, pneumonia, sore throat, sinus infections, gum diseases, tooth infections, arthritis inflammation and a large variety of infections caused by bacteria, virus or fungi. It’s commonly used to fight the,[link widoczny dla zalogowanych], hard-to-treat, Epstein-Barr disease.
The Olea Europaea tree is found, mostly,[link widoczny dla zalogowanych], in the Mediterranean basin, Asia and Africa. It grows,[link widoczny dla zalogowanych], approximately, twenty-six to forty-nine feet tall,[link widoczny dla zalogowanych], has a twisted trunk, small white flowers and silvery-green, oblong shaped leaves. From these leaves, oil is extracted called olive leaf oil. Olive leaf oil has several, healthful,[link widoczny dla zalogowanych], benefits and is used a variety of ways.
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Hair Care: Olive leaf oil can be found in shampoos and conditioners, although it’s mostly found in skin care products. It helps to maintain and manage hair, helping dry or frizzy hair.
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It is even said that smoking one cigarette can decrease your lifetime by one minute. So imagine how many minutes have already been cut down from your life after you have smoked several packs a week.

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By Cory Hofland,[link widoczny dla zalogowanych]
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And if a woman is well trained in self defense,[link widoczny dla zalogowanych], then she would be able to dominate the whole society. Learning self defense boost her moral and confidence due to which she can independently manage all the things. And this cannot be possible until you have learnt the lessons of self defense. Moreover,[link widoczny dla zalogowanych], with numerous online websites available on internet today one can have this opportunity to take the classes of self defense. With the help of these online sites you can learn the techniques of self defense classes for women. These online sites with their 24x7 availability on internet make sure that you can learn the techniques from some of the known experts. And the best thing about these websites is that you can visit them anytime and can know the techniques at home. Hence,[link widoczny dla zalogowanych], we can say that with the help of these online websites you can learn this ancient art form from your home.
With increase in numbers of crime cases it becomes highly necessary for every woman to protect herself from danger. And there is nothing better than learning the self defense techniques. In today’s time there are various training centers which offer the services of self defense classes for women. With the help of these self defense classes women can easily protect themselves without the help and support of another. Learning self defense is highly beneficial for women because with the help of this technique they can protect themselves independently. Nowadays,[link widoczny dla zalogowanych], in daily life the women have to face various kinds of problems and they don’t have another option despite of ignoring and bearing such acts. And this is the main reason that the culprits don’t find themselves guilty and doing such vulgar things with women. Keeping this thing into priority the women have to raise their voice and must do something for their protection. And self defense is such an amazing weapon through which the women can tackle any kind of situation. Self defense is nothing but an ancient form of martial arts in which the person learnt various kinds of things to protect himself.
In self defense classes the person has to train himself mentally as well as physically so that he can protect himself from danger activities. Actually,[link widoczny dla zalogowanych], a self defense is nothing but reading or knowing the intensions of another person from his/her body language. If a person gets completely trained in this martial art form,[link widoczny dla zalogowanych], then you can immediately judge the wrong intentions of another person. By observing the body language,[link widoczny dla zalogowanych], behavior and the activities of another person you would be able to know about the wrong intentions of someone. Self defense classes for women give confidence and support to all the women so that a woman can manage things by her own. There is no denying on the fact that women are no longer behind the men. Today’s woman is capable of doing anything and is setting an example in the society.
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Memory training involves more than techniques that help you to learn and retain what you learn. Things like exercise and brain foods are also part of the strategy that will increase your brainpower, and keep you sharp throughout your lifetime.

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Unfortunately, we live in a world where most people believe anything they hear, with very little discrimination or thought involved at all. As we proceed beyond this point, it is acknowledged that everyone who reads this article will be at different levels of belief and openness, hence, each will get out of it what he is ready to receive.
These same principles apply to diets. We typically think that diets are based on the idea that people are overweight because they eat too much. But,[link widoczny dla zalogowanych], in reality,[link widoczny dla zalogowanych], people eat too much because they believe they are overweight. The physical picture always fits because the belief in being overweight conditions the body to behave in that exact manner. Thus,[link widoczny dla zalogowanych], in the oddest fashion, diets simply reinforce the condition, since people diet because they believe so deeply in their overweight condition. The solution is to willingly suspend that belief. The person must make a conscious effort to insert a different belief, or more preferably,[link widoczny dla zalogowanych], let go of all beliefs about it altogether.
Prevalent in the world today, especially the Western world, is the idea that food can and does harm us and that it has some sort of power over us. For example, it is thought that certain foods are ‘bad’ and others are ‘good’. We are always looking out for ‘that’ food which will make us fat, or ‘that’ food which will make us prone to some type of disease or illness. But, before we proceed any further, ask yourself these quick questions. How do you know ‘that’ food causes ‘those’ effects? And how do you know that food can make you fat? Or sick? Or kill you?
For example, if you believe that the chemicals in certain foods will harm you drastically and bring about disastrous consequences, then even small doses of these will harm you. Yet, another person with completely opposite beliefs about the food will not be harmed one bit by it. It is the same food with the same chemicals, yet there are completely different results, being governed by two different belief systems. In alignment with this, any chemical upsets in the body will right themselves after the inner problems have been worked out.
By Justin S Lattaway
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And this is how it works in all cases. In this case, it is not food that is the problem, but your thoughts and beliefs about it. Change your beliefs about it and it will change how it affects you. As much as we would like to blame food for our health issues, it is not the problem, nor is it the enemy it is made out to be. In truth,[link widoczny dla zalogowanych], there are no enemies, only incorrect and misguided beliefs and perceptions. Change these and you change your life and everything in it simultaneously.
Author's Bio:&nbsp,[link widoczny dla zalogowanych];
Here is the problem, if it was actually the food that made you fat,[link widoczny dla zalogowanych], or sick, or whatever, then it would have the same effects on everyone. But it does not; therefore, there must be another cause at play. And there is: our beliefs. You are what you think, not what you eat. Broken down further, your thoughts about the food have a greater effect upon you than the food itself does. What you think about your body, health, and illness will determine how your food is used in your body, and how your body chemistry handles fats,[link widoczny dla zalogowanych], for instance, or carbohydrates.
To most people, it is common sense that food can harm us. We don’t think twice about someone saying “stay away from this food,” or “eat as much of this food as you can.” But, what we don’t realise,[link widoczny dla zalogowanych], is that all statements such as these are reflections of belief; they are individual or shared beliefs about the food, they do not represent what the food actually is. Any person can come along and say a food is this, or a food is that. But does just saying that make it true? If I came along and said a banana will make you look 10 years younger, does that mean it will happen? Does that make it a reality?
If you took all the descriptions of food you have ever heard on face value, you would most likely think it is some type of monster, a living entity that has no other aim but to seek your destruction. Now,[link widoczny dla zalogowanych], we obviously don’t look at it that way,[link widoczny dla zalogowanych], but is that really far off how it is currently perceived? All this talk about “good” and “bad” foods gives the impression that food has a mind of its own, that it has power in and of itself to do with us what it wills. You might laugh at this and say something like, “Oh, don’t be silly,[link widoczny dla zalogowanych],” but seriously, ask yourself, how is it I can think of food as being able to harm me and not believe it is a conscious living entity with power of its own?
You may not have recognised this before, but all the things we label as ‘this’ or ‘that’ are merely a reflection of our beliefs about it. More importantly though, is the reality that our beliefs supersede and take precedence over what the food actually is and the effects it might have. In other words, your beliefs or thoughts about the food influence the effects it has on you. This is why two people can eat the same food and one person will get sick from it and the other will not. Have you ever noticed how one person supposedly gets fat from eating a certain type of food and yet another person eating the exact same food does not?
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Memory training involves more than techniques that help you to learn and retain what you learn. Things like exercise and brain foods are also part of the strategy that will increase your brainpower, and keep you sharp throughout your lifetime.

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1 Marmot MG, Syme SL, Kagan A, Kato H,[link widoczny dla zalogowanych], Cohen JB, Belsky J., “Epidemiologic studies of coronary heart disease and stroke in Japanese men living in Japan, Hawaii and California: prevalence of coronary and hypertensive heart disease and associated risk factors”,[link widoczny dla zalogowanych], retrieved 22 Nov. 2003 from
2 hypercholesterolemia-clinical-trials.com, “Dietary Research and Cholesterol Levels:
Fine-Tuning Eating Habits”, retrieved 22 Nov. 2003 from
The cardiovascular workout helps to burn fat and to keep the heart, blood vessels, and lungs healthy. Weight training keeps the musculoskeletal system strong and prepares the body to take on any unexpected physically stressful situations that may arise, which may help prevent injury. It also helps to increase lean body mass, which in turn fuels the body’s metabolism.
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For those new to weight training, let me explain something. If you don’t know how much weight or resistance to use, follow this method. Choose a weight that will tire your muscle completely by completing 10 to 12 repetitions. Ideally, you should do 3-4 exercises per body part if you have the time - this would be more effective.
When I went to my doctor for my last annual physical, the results were a little scary. Both my blood cholesterol and blood pressure had risen to above normal levels. I thought, “How ironic is this? This can’t be happening to me.” My job is to help people lose weight, to become fit, and also to improve their cholesterol and blood pressure levels through exercise and nutrition.
This is how it works. The machines have handle bars that are equipped with sensors which record the pulse from your fingers and the palms of your hands. This is converted into your heart rate and is shown on the machine’s display. They also keep track of the total calories burned,[link widoczny dla zalogowanych], the distance you would have traveled if you weren’t stationary,[link widoczny dla zalogowanych], etc.
This is mostly why obesity is a major epidemic in the US and Canada today. Alarmingly, the number of child obesity cases has also been steadily rising over the last several years. Children, today, are not getting near as much exercise as they did in generations past.
Relying only on diet,[link widoczny dla zalogowanych], for weight loss maintenance, especially in affluent Western cultures, is very difficult. The most sensible solution, therefore, is to increase exercise participation.
Another important benefit of increased physical activity, which often goes unnoticed, is weight loss maintenance. You have probably realized that most diets don’t tell you how to keep the weight off once you have lost it.
This research method was used in part on the popular “Mediterranean diet”, which has been credited with substantial health benefits to the people of that region. Others have included the Japanese and African studies.
Americans today, on average, eat less than they did 20 years ago, and yet they weigh more. It’s not hard, then, to figure out: If we’re consuming fewer calories and weigh more, our level of physical activity must have decreased.
I began with a cardiovascular workout that consisted of cycling or step climbing or a combination of both for 25 minutes. The level of intensity was fairly vigorous or comfortably vigorous. In other words,[link widoczny dla zalogowanych], it was effective enough to burn 180-200 calories – according to the cardiovascular machines.
During some of these trials, for example, subjects were exposed to the same exercise activities, with the same intensity, frequency,[link widoczny dla zalogowanych], etc. Scientists would then gather and record various statistical data that they thought may be relevant to the issue in question. The hope was that this data would help them to draw some conclusive evidence that suggested exercise participation was linked to any significant health benefits.
The findings from these studies are sometimes used to form models which may be representative of a larger group of people or even an entire population. Many of these outcomes, in fact, have suggested that exercise really does generate very important health benefits. Some of these included weight loss, improved blood cholesterol and blood pressure levels, improved psychological conditions, lower incidences of heart disease and cancer,[link widoczny dla zalogowanych], just to name some.
Because there is no way to use controlled environments when dealing with an entire population, for instance, scientists sometimes have to work backwards as it were. That is, they get the facts through the available statistics first, and then they try to determine what factors may have influenced certain outcomes.
Another alternative is to join a health club or gym - take up a sport such as tennis,[link widoczny dla zalogowanych], golf, basketball, in line skating, or engage in activities like brisk walking, cycling and jogging. The activity of choice, of course, would depend on the person’s level of fitness.
I am a living example of this. Being a personal trainer, I spend most of my time training other people. I realized that throughout the years of instructing others, my participation in these training sessions had gradually been decreasing. And because of my very busy schedule my personal workout periods have been decreasing as well.
Regardless of the method of exercise, increased physical activity usually produces almost immediate results. The most noticeable of these is weight loss.
Besides helping to maintain weight loss,[link widoczny dla zalogowanych], exercise has been shown to improve blood pressure, cholesterol (lipoprotein) and triglyceride (blood fat) levels, which makes for a healthier heart.
Not surprisingly, one common denominator in all of these cultures was that their people were physically active. A large part of their daily routine consisted of walking and or cycling. On the other hand, in North America the major means of transportation is the automobile. As a result, North Americans are subject to less physical activity giving them more time for leisure, some of which is spent snacking on various foods that were developed exactly for this type of lifestyle.
Many Scientific studies have revealed that a long and healthy life may be directly related to a person’s level of exercise activity. A large number of studies have been done, over the years, where groups of subjects participated in various forms of exercise methods in an organized fashion. What scientists try to determine is, if in fact exercise produces any benefits in humans.
In case you’re not familiar with these, most gyms have step-climbing machines, treadmills (for walking or jogging), rowing and skiing machines, etc. Most of the modern ones keep track of your heart rate.
The former showed that the people of Japan had significantly lower blood cholesterol levels and lower incidences of heart disease than Japanese people living in Western countries. This study was done with 11,900 men of Japanese ancestry.(1) The latter suggested that certain African tribal people weighed less, had lower body mass indexes (BMI), and more favorable blood cholesterol profiles than Americans.(2)
What I did was simple. Every evening (or at least 5 times per week), after dinner, I went for a brisk walk that lasted about half hour. I also made a point of going to the gym 3 times a week for a one hour session.
The doctor congratulated me. And I was relieved to find out that prescribed medication was not necessary. I had gotten caught up in the typical North American lifestyle – working hard but not getting enough exercise.
Since the root of the problem seems to lie in inactivity, the solution is clear: We need to become more active. How, then, do we increase exercise participation to adequate levels? What is an adequate level of physical activity? Well, we could start by spending part of our leisure time exercising.
This time, I was the one who needed help. Yes, I had to admit to myself that I was human too,[link widoczny dla zalogowanych], and not immune to any of these conditions, regardless of how much of an authority, in this field, I thought I was. When I took inventory of the situation, I noticed that although my eating habits were good, I needed to exercise more. That was the bottom line.
These scientific studies, however, are small in comparison to the epidemiological studies. A large-scale study, for example,[link widoczny dla zalogowanych], may cover a big geographic region or an entire country. Although they are not controlled as the smaller ones they may be used to determine many important characteristics of a particular large group of people or a population.
Weight training, resistance training or strength training (they are all the same) is a crucial part of a good weight maintenance program. It’s a known fact that muscle increases the body’s metabolism. Muscle mass burns calories. In other words, the more muscle you have, the higher your metabolism would be and the more calories you would burn. This is why it’s so important to complement your cardio session with strength training.
After 3 months of following this simple training method, I returned to the doctor for follow-up blood tests. The results were very gratifying. Both my cholesterol and blood pressure had returned to normal levels.
By John Tiniakos
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I followed that with a 30 minute strength training session. I usually concentrated on two body parts with two exercises for each. Each exercise consisted of 3 sets of 10-12 repetitions for each set.
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Memory training involves more than techniques that help you to learn and retain what you learn. Things like exercise and brain foods are also part of the strategy that will increase your brainpower, and keep you sharp throughout your lifetime.