Are You Your Own Best Friend?

Thriving Through Adversity

Have you faced difficult times in your life?  Have there been times when life or circumstances just didn't seem fair? Have you struggled just to survive at times?  Have you felt like you are all alone?  Have you felt like the pain would never end? These feelings and these pains are real.  You need to acknowledge them and feel the emotions.  You may need to cry or scream or kick things.  That is ok…just do it and then let it go!  And that is the hard part…letting go, moving on, getting past it.  Our ego mind likes to keep us engaged and angry or getting back. 

The problems arise when you stay stuck in that place and can't find your way out.   I have found that people cripple themselves or limit themselves with old thoughts and beliefs that no longer serve them yet they still stay stuck.  If you don't step back and recognize the fact that you are stuck…you won't be able to move forward in life.  It is all about looking in the mirror to see what you are unconsciously doing to yourself and then making a conscious decision to face the other direction. 

It is all about changing your thoughts, feelings and emotions because what you think, feel and believe will become your reality every single time without exception.  Clients ask me if you have to fake it until you make it.  You can look at it that way if that is the only way you can get out of your hole but I prefer to look at it a little differently.  I choose to start focusing on and finding what is right in my life.  Instead of wallowing in pain and what is wrong or who did what…I slowly start to turn to face the other direction by finding what is right…even if it is small.  One baby step at a time will get you to where you want to go. Finding things to be grateful for every moment of every day.  What is right?  What is good? 

11 Great Ways to Reduce Stress

The reality of it is, you have to learn to become your own support system as no-one else will do it for you.  When facing tough times or uncertainty, you have to learn to turn off or shut down that part of your mind I call the ego which is where fear, worry, anxiety and sadness reside.  You instead need to begin to follow your internal barometer…which is deep within your heart. it is different way of thinking and being. 

36 Amazing Tips for Great Life

The good news is the pain is there for a very good reason. Every pain you experience will give you more strength.  You truly do gain from pain.  Think about it, most of us don't want change or tend to go to self-help books or workshops when in joy and bliss.  So when you face adversity or uncertainty…see it as a gift.  It is a time for growth and expansion.  This is when you will grow the most. Don't resist it…cry if you need to, mourn or stomp and throw things if it helps.  But once you have acted out, just release it and begin to turn to healing and moving forward and not staying stuck in your grief or problem. It is a wakeup call for you and you are the only one that can control this.  You are the only one that can make a choice to move forward.  It's not about saying when I get there…I will have peace or I will have happiness.   There is no waiting…it is all about choosing to thrive today, in this moment.    

9 Rules for Staying Positive

You don't have to feel disconnected or numbness. You don't have to get to the point where you say…" I have this terrible life…but I don't see options so I will put up with it."  What we all deeply want is to feel good.  We just want to be happy.  We just want to feel good inside…to be happy inside with peace of mind.  It is available right now.  For every single one of you.  You just have to choose it. Make a conscious decision to choose happiness and peace of mind right now in this moment.  It is about changing your belief system, how you think, how you feel and most importantly how you talk to your self every single day.  Make a commitment to yourself to go through this life as your own best friend. 

Message of The Day - Power of Smiling

If a 5 Second SMILE
Can make you look beautiful and improves your relationships
Just Imagine
If you keep SMILING
How beautiful your life would be….

Improve iPhone Battery Life With These Top Tips - UPDATED

Improve iPhone Battery Life
If you want to get the best out of your iPhone and improve iPhone battery life, we have some handy top  tips that will help you maximize your iPhone battery.
There are a number of things that can drain the battery life, if your follow our tips you will be able to improve your iPhone battery life and get the best out of your device.
Improve iPhone Battery Life
The first thing that your should do is check what apps or services are using up most of your battery life on your iPhone, this can be done by going to Settings > Battery, under the Battery Percentage settings you will see 'Battery Usage', this provides a list of the apps and features that have been using your battery and will show you a percentage of what each app is using over the last 24 hours and also over the last week.

1. Turn down the screen brightness on your iPhone

turn down screen brightness
This might seem like an obvious one, but if you are using your iPhone on full brightness then this could use up your battery much quicker than if you ran it on 50 percent brightness. Turning down the brightness to around 50% or even 25% percent could make some significant improvements on your battery life.
This can be done by going to Settings > Display & Brightness and then reducing the brightness to what you think will work for you. If you find a level of brightness that works for you, then you could turn off the auto brightness feature as this adjusts the handsets brightness based on the lighting around you.

2. Turn off background app refresh to help improve iPhone battery life

background app refresh
One feature in the latest versions of Apple's iOS that is worth looking at turning off is Background app refresh. This can be done by going to Settings > General > Background App Refresh.
There are two options that you can use here, you can turn the Background App Refresh feature off for each individual app you have installed on your iPhone, or you can turn the feature off completely, so none of the app refresh in the background.
The second method of turning off the feature completely so that none of the apps refresh is the one I use and this will help you increase the battery life on your handset to get the most out of your iPhone.

3. Improve iPhone battery life by turning off notifications

iPhone notifications
If you are running a lot of apps on your iPhone and have notifications on for all of them, this can significantly use your battery, constant notifications from multiple apps will have a negative effect on your iPhone's battery, editing which ones send notifications can help improve battery life on your device.
I tend to turn off notifications for the majority of the applications I use, the ones I keep on are for things like email, text messagse and generally a few other apps that I want notifications from.
You can choose by each app that you have installed on whether you want to receive notifications from that application, this can be done by going to Settings > Notifications and then choosing the app that you want to change the settings on, this is a great way of saving power on your iPhone and increasing your battery life.

4. Change your email settings from Push to Fetch

Push mail settings
If your email is set to Push and you receive a lot of emails every day then this can use up a lot of your iPhone's battery life, one way around this is to change from Push email to Fetch email, this allows you to choose an interval where your iPhone will check for new emails.
By using the Fetch feature rather than Push, you can choose to let your iPhone retrieve your emails on a regular basis, you can choose to have them fetched every 15 minutes, 30 minutes or hourly. There is also another option, you can choose to Fetch your emails manually, this will happen when you open your email map, then latest emails will then be downloaded to your device when you run the Mail app.
In order to change your email settings from Push to Fetch, you need to go to Settings > Mail, Contact, Calendars > Fetch New Data, you can then choose either Fetch or Push and the time interval you want to use. This is really helpful if you get a lot of emails, even if you set Fetch to get your email every 15 minutes, it should be better than you receiving emails every few minutes.

5. Connect to WiFi wherever possible to improve iPhone battery life

Low Signal
One of the biggest battery drains on the iPhone is not the handset itself but a low or weak signal with your mobile carrier, a poor signal is one of the largest battery drains on the iPhone.
If you have a number of apps setup to use your carrier service, then connecting to WiFi whenever possible should help with this problem and stop your handset searching for a signal constantly.
If you are in a poor signal area, you iPhone will constantly search for a new signal, this can be a large battery drain.
If you are in an area with a really bad signal for a while and cannot connect to WiFi, then you can put the handset into Airplane Mode, this will stop your iPhone from constantly searching for a new signal, of course you will not be able to use many features of the handset in Airplane mode.

6. Improve iPhone battery life by turning off Automatic Downloads

Automatic Downloads
Another way to increase the battery life on your iPhone is to turn off automatic downloads when using cellular. This will also save you data on your monthly mobile data plan, as you can set it so that the downloads only happen when you are on WiFi.
You can choose whether you want to turn off automatic downloads for Music, Apps, Books and also updates for apps, it is possible to select the ones you want or turn them all off by turning off the mobile data feature.
This can be done by going to Settings > iTunes & App Store > Use Mobile Data, you can also select individual items including apps, music, updates and books.

7. Save battery life by reducing Auto Lock time

When you have finished using your iPhone the handset will automatically turn the screen off after a set amount of time, choosing a lower setting for Auto Lock can help improve battery performance.
I personally use the lowest setting which is 30 seconds, you can choose between 30 seconds and five minutes or choose never which means that you handset will always be on. With the latest iPhone's having a fingerprint scanner, it is easy to unlock your device after it auto locks, so choosing a lower setting is not a problem as it is simple to unlock your device.
This can be adjusted in the settings menu on your iPhone by going to Settings > General > Auto Lock and choosing which time setting suits you.

8. Turn off Location Tracking on your iPhone

Location Tracking
You can turn off location tracking unless you use Apple Maps or Google Maps on a regular basis, this can always be turned back on if you want to use one of those apps, this should help improve the battery life on your handset.
Location Tracking can be turned off on your iPhone by Going to Settings > Privacy > Location Services, you can choose to turn them all off or choose which apps you want to use to share your location

9. Cut down on what apps are using Spotlight Search

Spotlight Search
Spotlight Search is designed to search everything on your iPhone, this includes apps, contacts, your photos and more, you can turn off the ones that you don't need to use the feature with.
This can be done by going to Settings > General > Spotlight Search, you can then turn off apps individually.

10. When your iPhone battery gets low, turn on Low Power Mode to keep it going for longer

Low Power Mode
One of the features in iOS 9 is a new Low Power Mode, this can be turned on when your battery is lower than normal. Low Power Mode on the iPhone is designed to optimize battery life and get the most out of the battery power that you have left.
Turning on Low Power Mode on the iPhone will reduce usage of a number of services, including mail fetch, automatic downloads, background app refresh and also some visual effect, this can be really useful when you have a low battery. You can turn on Low Power Mode on your iPhone by going to Settings > Battery > Low Power Mode.

11. Don't shut down apps, it uses more power to shut them down

Apple's Craig Federighi recently confirmed that shutting down apps on your iPhone will not improve battery life.
Once apps are put into background mode they use no battery power at all, regularly shutting down background applications will actually use more power than if you just leave them open in the background.

12. Turn off Bluetooth and AirDrop if you don't use them

Many people, myself included have Bluetooth and AirDrop turned on even when we are not using these features, if you turn both of these off when not in use then this will give you additional battery life on your iPhone or iPad.
I only use Bluetooth with my hands free kit in the car, so turning this off when I am not in the car has helped increase the battery life of my iPhone. I also rarely use AirDrop, but when I do this can easily be turned back on from the settings menu.
These top handy tips should help you improve the battery life on your iPhone, most of them will work on the majority of versions of iOS with some only working on iOS 9 or above. These are designed to help you get the maximum battery life out of your iPhone.
You can choose to use all of the tips above or just the ones that think will benefit your battery life the most. You can find out some more details on how to increase your handsets battery life over at Apple.
Try out some of the tips on your iPhone and let us know what improvements in battery life performance your get in the comments below.
Updated 30th March 2016 with more iPhone battery saving tips!

EXCEL: How to Use VLOOKUP with Multiple Criteria

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Excel VLOOKUP function, in its basic form, can look for one lookup value and return the corresponding value from the specified row. But often there is a need to use VLOOKUP with multiple criteria.

VLOOKUP with Multiple Criteria

Suppose you have a data with students name, exam type, and the Math score (as shown below):
VLOOKUP with Multiple Criteria - Data
Using the VLOOKUP function to get the Math score for each student for respective exam levels could be a challenge.
One can argue that a better option would be to restructure the data set or use Pivot Table. If that works for you, nothing like that. But in many cases, you are stuck with the data that you have and pivot table may not be an option.
In such cases, this tutorial is for you.
Now there are a two ways you can get the lookup value using VLOOKUP with multiple criteria.
  • Using a Helper Column.
  • Using the CHOOSE function.
VLOOKUP with Multiple Criteria – Using a Helper Column
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I am a fan of helper columns in Excel.
I find two significant advantages of using helper columns over array formulas:
  • It makes it easy to understand what's going on in the worksheet.
  • It makes it faster as compared with the array functions (noticeable in large data sets).
Now, don't get me wrong. I am not against array formulas. I love the amazing things can be done with array formulas. It's just that I save them for special occasions when all other options are of no help.
Coming back to the question in point, the helper column is needed to create a unique qualifier. This unique qualifier can then be used to lookup the correct value. For example, there are three Matt in the data, but there is only one combination of Matt and Unit Test or Matt and Mid-Term.
Here are the steps:
  • Insert a Helper Column between column B and C.VLOOKUP with Multiple Criteria - Helper Column
  • Use the following formula in the helper column:=A2&"|"&B2
    • This would create unique qualifiers for each instance as shown below.VLOOKUP with Multiple Criteria - Unique Qualifiers
  • Use the following formula in G3 =VLOOKUP($F3&"|"&G$2,$C$2:$D$19,2,0)
  • Copy for all the cells.
VLOOKUP with Multiple Criteria - result helper
How does this work?
We create unique qualifiers for each instance of a name and the exam. In the VLOOKUP function used here, the lookup value was modified to $F3&"|"&G$2 so that both the lookup criteria are combined and are used as a single lookup value. For example, the lookup value for the VLOOKUP function in G2 is Matt|Unit Test. Now this lookup value is used to get the score from C2:D19.
There are a couple of questions that are likely to come to your mind, so I thought I will try and answer it here:
  • Why have I used | symbol while joining the two criteria? – In some exceptionally rare (but possible) conditions, you may have two criteria that are different but ends up giving the same result when combined. Here is a very simple example (forgive me for my lack of creativity here):
VLOOKUP with Multiple Criteria - Why separator
Note that while A2 and A3 are different and B2 and B3 are different, the combinations end up being the same. But if you use a separator, then even the combination would be different (D2 and D3).
  • Why did I insert the helper column between column B and C and not in the extreme left? – There is no harm in inserting the helper column to the extreme left. In fact, if you don't want to temper with the original data, that should be the way to go. I did it as it makes me use less number of cells in the VLOOKUP function. Instead of having 4 columns in the table array, I could manage with only 2 columns. But that's just me.
Now there is no one size that fits all. Some people may prefer to not use any helper column while using VLOOKUP with multiple criteria.
So here is the non-helper column method for you.
Download the Example File Download File
VLOOKUP with Multiple Criteria – Using the CHOOSE Function
Using array formula instead of helper columns saves you worksheet real estate, and the performance can be equally good if used less number of times in a workbook.
Considering the same data set as used above, here is the formula that will give you the result:
Since this is an array formula, use it with Control + Shift + Enter, instead of just Enter.
VLOOKUP with Multiple Criteria - array choose
How does this work?
The formula also uses the concept of a helper column. The difference is that instead of putting the helper column in the worksheet, consider it as virtual helper data that is a part of the formula.
Let me show you what I mean by virtual helper data.
VLOOKUP with Multiple Criteria - Virtual Helper Data
In the above illustration, as I select the CHOOSE part of the formula and press F9, it shows the result that the CHOOSE formula would give.
The result is {"Matt|Unit Test",91;"Bob|Unit Test", 52;……}
It's an array where a comma represents next cell in the same row and semicolon represents that the following data is in the next column. Hence, this formula creates 2 columns of data – One column has the unique identifier and one has the score.
Now, when you use the VLOOKUP function, it simply looks for the value in the first column (of this virtual 2 column data) and returns the corresponding score.
Download the Example File Download File
You can also use other formulas to do a lookup with multiple criteria (such as INDEX/MATCH or SUMPRODUCT).
Is there any other way you know to do this? If yes, do share with me in the comments section.

The Effect of Not Doing

When We Don't Take Action
Life is sculpted on a moment-to-moment basis. Every one of the thoughts we think, the words we speak, and the actions we take contributes to the complex quality and character of the universe's unfolding. It simply is not possible to be alive without making an impact on the world that surrounds us. Every action taken affects the whole as greatly as every action not taken. And when it comes to making the world a better place, what we choose not to do can be just as important as what we choose to do.
For example, when we neglect to recycle, speak up, vote, or help somebody in immediate need, we are denying ourselves the opportunity to be an agent for positive change. Instead, we are enabling a particular course to continue unchallenged, picking up speed even at it goes along. By holding the belief that our actions don't make much of a difference, we may find that we often tend to forego opportunities for involvement. Alternatively, if we see ourselves as important participants in an ever-evolving world, we may feel more inspired to contribute our unique perspective and gifts to a situation.

It is wise to be somewhat selective about how and where we are using our energy in order to keep ourselves from becoming scattered. Not every cause or action is appropriate for every person. When a situation catches our attention, however, and speaks to our heart, it is important that we honor our impulse to help and take the action that feels right for us. It may be offering a kind word to a friend, giving resources to people in need, or just taking responsibility for our own behavior. By doing what we can, when we can, we add positive energy to our world. And sometimes, it may be our one contribution that makes all the difference.

Poison, Fear, Envy, Anger and Hate

Read these fantastic definitions of Poison, Fear, Envy, Anger and Hate.. and then ponder for some time on how these are impacting you !!!

What is Poison?
Anything which is more than our 
necessity is Poison. It may be Power, Wealth, Hunger, Ego, Greed, 
Laziness, Love, Ambition, Hate or anything.

What is fear.....?
Non acceptance of uncertainty.
If we accept that uncertainty, it becomes adventure...!

What is envy ?
Non acceptance of good in others
If we accept that good, it becomes inspiration...!

What is Anger?
Non acceptance of things which are beyond our control.
If we accept, it becomes tolerance...!

What is hatred?
Non acceptance of a person as he is.
If we accept a person unconditionally, it becomes love...!

Change your life style to save your life

The maintenance of body weight is very important as far as the health fitness is concerned. People who have got abnormal weight are susceptible to diseases very easily. The reason for abnormal body weight is life style. In today's life style men can perform works with out much exertion and for conveyance they can rely on their own vehicles and other alternatives. They have no need to walk to reach their destinations. To make things available just a phone call is sufficient. Then the only thing they have to do is eat and sit simply. This is the reason for abnormal weight in human beings. Over weight is the cause of numerous diseases like Diabetics and Hypertension. If men become prey to these diseases once they cannot escape from their hands till the last minute of their life. They can continue living by taking medicines regularly. The doctors also instruct them to control the diet and body weight.   

Cholesterol - A detailed article

Hence if people can control their body weight by controlling their diet in advance they can avoid the intake of medicines and thereby they can save financially also. Men can control their body weight by means of exercises, daily walk and diet control. By controlling weight they can always feel as rejuvenated and free of various health problems. By reducing body weight, the excess fat content in the body will be removed considerably. This will enable people to bring cholesterol under desirable level. Cholesterol is the killer factor for causing heart blocks and thereby cardiac arrest. Hence this is a favorable factor for avoiding various heart problems. If the cholesterol level can be brought under control the blood pressure also can be minimized ideally. In this way by reducing excess body weight, all major diseases can be kept away and this will enable men to lead a very comfortable life.

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Today's Encouragement Dose

Every problem has (N+1) Solutions, where

"N" is the number of solutions that you have tried and the "1" is that you have not tried.
​ ​
This​ is life.!!!

​So never give up and keep trying.​

10 Ways to Improve Your Technical Skills

1. Read technical books :- One of the best ways to improve your technical skills is by reading books. when you opt to buy technical books locally (such as for an easy return if it doesn't suit you), you can still check the online reviews to rule out the bad ones. Take your time previewing books in the bookstore or online, especially if cost is a concern. If you can't understand the first chapter, don't waste your money.

2. Read online tutorials :- The advantage of online tutorials over books is that they're accessible, timely, and of course free. The disadvantage is that they usually aren't professionally edited, which can leave them lacking in completeness and/or clarity. However, they often sport other features like abundant interlinking, user comments, and interactive demos. Sometimes the comments are better than the original information, since they can contain lots of additional tips and suggestions.

3. Hang out with geeks :- If you spend enough time with technical people, some of their knowledge will rub off on you. Even geeks learn from other geeks, but if you aren't much of a geek yourself, a great way to accelerate the development of your technical skills is to join a local computer club or users group. Once you join a computer club or other geek-ridden association, volunteering is a great way to make fast friends. These nonprofit associations are frequently in need of volunteers for committee and project work; even if your technical skills are weak, they often just need raw manpower.

4. Subscribe to technical magazines :- Technical magazines used to be one of my favorite outlets for learning,

5. Take classes :- If group learning is your thing, look for college extension courses and other classroom and workshop offerings in your area. A key advantage of classroom learning is the opportunity to interact with an experienced educator. Teachers with decades of experience know plenty of educational distinctions you won't find in books or online tutorials. And unlike many technical writers, they know how to teach.

6. Create your own web site :- Go for experiential learning. Setting a goal to create a basic web site is a great way to learn practical skills like HTML and CSS. When you have a compelling reason to learn, your goals will accelerate your learning, and you'll learn with a focus on practical application.

7. Build your own PC :- If you want to develop better hardware skills, a great project is to build your own PC from scratch. You'll save money, learn a lot about how your computer works, and end up with a nicely customized machine that you can easily upgrade. After all the components arrived, it took me about a day to assemble everything and install the necessary software. This may or may not be a good use of your time, but it worthwhile for the experience.

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8. Embrace a variety of software :- General software productivity improves with breadth of experience, so use many different software programs (online or offline) to improve your overall ability to get things done through software.

9. Learn to program :- Programming is the art of instructing a computer to perform a task. The key to accomplishing this feat is learning to think like a computer. Programming is one of the most mentally challenging tasks a human being can perform, but nothing compares to the satisfaction of engineering a piece of code to solve a specific problem.

10. Marry a geek :- Your final salvation on the road to geekdom is to – gasp – marry a geek.If you aren't a geek yourself, then do what you can to recruit one into your family. If that's too much to ask, at least find a geek you can befriend. Technical skills are of major importance these days, and the technical have-nots are more estranged than ever.
​image credit

Self-cleaning Textile that uses light to Clean Itself

The era of the washing machine may soon come to an end, thanks to this self-cleaning textile that uses light to rid itself of dirt and grime.

Same shirt. Different day.

This might have been the mantra of a team of researchers from RMIT University in Melbourne, Australia who recently used nanostructures to create a textile that cleans itself when exposed to light.
"There's more work to do to before we can start throwing out our washing machines, but this advance lays a strong foundation for the future development of fully self-cleaning textiles," says Dr Rajesh Ramanathan, co-author of the study published in the March 2016 issue of Advanced Materials Interfaces.
Currently, the team has only successfully built the nanostructures on a small scale, and they are still working on how to permanently attach them to textiles to be used for industrial scale production.
Making the washing machine is safe…for now.
Youtube - Self Cleaning Cloth


How do self-cleaning textiles work?

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The research team dipped the textiles into a few different solutions of copper and silver-based nanostructures, which are known to absorb visible light. After about 30-minutes, nanostructures grew directly and settled onto the textiles. When light hits the textile, it receives an energy boost and creates "hot electrons." Once these "hot electrons" are activated, they develop the ability to break down organic matter. 
In their tests, it took less than six minutes for some of the nano-enhanced textiles to automatically clean themselves.

The world's first technology of human body communication
"The advantage of textiles is they already have a 3D structure so they are great at absorbing light, which in turn speeds up the process of degrading organic matter," says Ramanathan. Aside from scaling up the project, the team is also working on how effective these self-cleaning textiles would be against common stains, such as tomato sauce.
Source: Futurism

No threats detected.

Top 10 ways to prevent diabetes

Whether you fall in the high-risk category for diabetes, or are simply concerned for your health, do read the top 10 ways in which you avoid getting this disease.
A healthy diet and exercise can help prevent diabetes 

A healthy snack, by definition, is:
1. Low in fat, especially trans fat
2. Low in calories
3. Low-cholesterol
4. Baked rather than fried

A multi-grain snack made from oats, corn, ragi, rice, wheat and flax seeds are rich in fibre and provide wholesome nutrition. Oats, ragi, wheat have adequate amount of essential amino acids, vitamin B, calcium, iron and specially rich in cellulose whereas corn is an excellent source of iron, B` vitamins, magnesium, vitamin C, phosphorous and zinc.

Overall this multi grain snack brings you considerable health benefits along with great taste.

Of course, knowing what not to eat is as important as knowing what to eat. One should be wise enough to avoid fried, oily and generally high on calorie content snacks.

Besides this, healthy snacks are at the crux of reducing the chances of diseases, losing weight and keeping you energetic all day. The most important advantage of taking healthy snacks is that you do not binge later on foods that are unhealthy and may become the leading cause of obesity and other diseases.

Burn more calories that you consume - It is a healthy practice to consume fewer calories than you use. Eat foods that are not high in calories and increase your physical activity by walking more, taking the stairs whenever you can and making a conscious effort to stay active.

Be conscious of your measurements - A slim waist is not just a cosmetic vanity, it is also a sign of better health. As Indians, we have a tendency to gain weight around our midriffs and thus it`s very important to make an effort to keep the inches off. Experts suggest that women should keep their waist measurement below 80 cm (31.5 inches), and men below 90 cm (35.5 inches).

Start eating smaller, more frequent meals - Many of us follow the policy of eating three solid meals a day. Consider changing over to the divide and eat policy. So if you`re used to eating 4 chappaties, eat 2 now and 2 after a couple of hours. Also, whatever happens, don`t skip breakfast.

Include fruits and vegetables in your diet - It`s time to take control of what you eat. Make a conscious effort to include plenty of fruits (whole fruits are far better than juices) and vegetables, especially green leafy vegetables, in your diet. The benefits to your overall health, sense of well-being and looks will be immense.

Gain with whole grains - Wheat, brown rice and oats are far healthier for you than refined foods. Make them a part of your diet and keep diabetes at bay.

There`s no escaping exercise - When it comes to prevention, the power of regular exercise is far greater than that of any medicine created. Through regular exercise, at least 30 minutes a day, you can prevent a range of diseases - from diabetes to heart disease. It keeps you feeling healthy, looking good and makes life far more enjoyable. If you`re not exercising already, start today.

De-stress - Experts have found a strong correlation between stress and diabetes. Don`t simply accept stress as a part of modern living. There are many things you can do to avoid and reduce stress in your life.

Take up meditation, exercise - The list is endless. Take steps to reduce stress in your life today. 

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Quit smoking -
If you needed another reason to quit smoking, here it is. A study published in the American Journal of Epidemiology showed that a person who smoked 16 to 25 cigarettes a day was three times more likely to develop Type 2 diabetes than a non`smoker.

Reduce salt intake - Hypertension and diabetes have a very close connection. In fact, the prevalence of hypertension in the diabetic population is twice that of the non-diabetic population. So if you have any of the risk factors of diabetes or hypertension, take care of reducing your salt intake.

Check your blood sugar and cholesterol levels - If you fall in the high-risk group, i.e., if you have a family history of diabetes, along with any one of the risk factors listed above, you must get regular blood sugar and cholesterol checks.

Source: IBNS

3 Ways to Destroy A Society


When the ancient Chinese decided to live in peace, they made the great wall of china, They thought no one can climb it due to its height.

During the first 100 year of its existence, the Chinese were invaded thrice. ...
And every time, the hordes of enemy infantry had no need of penetrating or climbing over the wall...because each time they bribed the guards and came through the doors.

The Chinese built the wall but forgot the character-building of the wall-guards
Thus the building of human character comes BEFORE building of anything else.....

That's what our Students need today.
Like one of the Orientalist said:

If you want to destroy the civilization of a nation there are 3 ways:
1. Destroy family structure

​ ​
Destroy education
3. Lower their role models and references

1. In order to destroy the family; undermine the role of Mother, so that she feels ashamed of being a housewife.
2. To destroy education: you should give no importance to Teacher, and lower his place in society so as that the students despise him
3. To lower the role models: you should undermine the scholars, doubt them until no one listens to them or follows them.

For when a conscious mother disappears, a dedicated teacher disappears and there's a downfall of role models, WHO will teach the youngsters VALUES?...


One Step at a Time

One step at a time, that's all you can do. But it can be more than enough. You might be intimidated by the amount of work involved in a given day, but by simply doing things you can accomplish more than you think. Instead of thinking about how I can't possibly get everything done today, just start doing what you can and see where it leads.


Happiness or Sadness? Choice is Yours

If you spend a few minutes every day doing some very simple exercises of concentration and self-control, it may be of great benefit to you. But so many people claim not to have the time! Well, since they don't have the time to be in a state of peace, harmony and light, there will always be time for difficulties, disorders and darkness.

The one certain thing about life is that humans will be unhappy, sad, disappointed and discouraged. It is less certain that they will be happy, strong and peaceful. Why? Because they all enjoy saying, 'I don't have time'. This is the easy way to justify their laziness and inertia. No time to study or to pray or do exercises. And what keeps these people so busy that they don't have time to devote to their psychological well-being and their spiritual elevation? Often nothing more than trivialities. This excuse of having no time might work with the blind and the ignorant, but never with heaven.

Tabata Workouts - One of the Most Efficient Techniques

Tabata workouts might sound tempting if you like the idea of getting fit in four minutes. Find out what's behind the amazing claims surrounding these exercises and whether they'll work for you.

Tabata Workouts

Tabata is the brainchild of Dr. Izumi Tabata, who trained Japan's speed skating team back in the 1990's. Even those trained athletes had a hard time keeping up, but they saw impressive results in just a few short weeks. Celebrities, like Kyra Sedgewick, swear by this program.

These workouts are a variation of the interval training that athletes have used for years. You alternate between short bursts of intense activity and gentler recovery periods. With Tabata, you train at full strength for 20 seconds, rest for 10 seconds, and repeat the cycle 8 times.

Benefits of Tabata Workouts

1. Save time. Many people are drawn to Tabata because you can get fit in less time. Think of everything you can accomplish with the extra hours that you free up. You can spend more time with your family or catch up on home repairs.

2. Increase your anaerobic capacity. Ordinary activities, such as jogging and swimming, will increase your aerobic capacity. Only intense exertion seems to affect anaerobic fitness. Tabata increases your anaerobic capacity because you are strengthening your muscles by forcing them to work very hard for a brief amount of time.

3. Avoid overuse injuries. Daily squash games or long distance running often put too much stress on certain body parts and muscle groups. Shorter workouts may protect your tendons, shins, and muscles.

4. Burn fat. Studies show that Tabata stimulates your metabolism, and you continue burning more calories for about the next 12 hours. That quickly adds up.

5. Lower your risk of diabetes. There's evidence that Tabata may help balance your blood sugar. Exercise and a healthy diet are both important if you are at risk for diabetes.

How to Use Tabata and Tabata-Style Workouts

1. Know your objectives. Tabata isn't easy, so ask yourself if it's an appropriate type of exercise for you. You may want to stick with yoga or other workouts that you enjoy more.

2. Talk with your doctor. Your physician can advise you about your individual circumstances and whether Tabata would be a good idea for you. It's especially important to get a medical consultation if you have certain medical conditions or have been sedentary for a while.

3. Work with a trainer. A qualified trainer can get you off to a good start. If you're on a budget, sign up for a group class.

4. Pick up a timer. Precise timing is essential. It can be difficult to estimate how many seconds go by without looking at a clock.

5. Start with familiar movements. Almost any activity can be incorporated into Tabata. Begin with your personal favorites or hop on the treadmill or stationery bicycle. Over time you can add in different kinds of exercises like sprints and jumping rope.

6. Warm up and cool down. Like any exercise routine, it's a good idea to give your body adequate preparation and a chance to settle down. Begin and end your session with slower and smaller movements. Save stretching for last when your muscles are warm.

7. Keep a journal. A written log will help highlight your progress. Look back over the weeks to see how far you've come.

8. Proceed gradually. Consider the option of borrowing some Tabata concepts without going the whole distance. Try taking longer rest periods or doing less than 8 cycles.

9. Be prepared for discomfort. Even seasoned athletes acknowledge that Tabata is challenging. Temporary shortness of breath and other symptoms are natural. You may decide it's worth the effort or you may want to take a walk instead.

Tabata takes a little longer than the four minutes everyone thinks. However, it still shaves hours off the usual gym time and delivers superior results. You can even adapt the principles to suit your individual conditions and goals so you'll stay safe while shaping up.

The post Read This Before Trying Tabata Workouts appeared first on My Self Improvement Daily.

Urgent OR Important? Learn to Differentiate

Do you really understand the difference between urgent and important? It really matters if you do.

In our day to day life we have so many tasks in our to-do list. Some are smaller, some are bigger, some are highly important and others are least important. Sometimes we prioritize and sometimes we don't but we keep working on these throughout our lives. However I would emphasize that if we prioritize the tasks, our day to day lives can improve dramatically.

As lot of people confuse between urgent and important so here is the basic elaboration of Urgent and Important:
"Important" is something which cannot and should not be ignored at any cost however it may be required to be done right away or it may be required to be done later. On the other hand,  "Urgent" means that a quick action is required to be done as soon as possible.

Sometimes Urgent things are not very Important. For example, turning a running tap off to avoid wastage of water (and save the bills). However there are times when Urgent things are most Important as well, for example, a crying baby in the kitchen due to fire stove. Another example of Urgent is 'executing a task directly coming from the Department director' .

Talking about official scenarios, I have observed professionals not prioritizing things properly, consequently, putting their time and energies in less important and less urgent things. As I always like analytical approach in nearly all fields of life so I would like to emphasize again in this article to analyze the situation and rank the things based on urgency or importance. Once importance and urgencies of tasks are defined it is very easy to scrutinize and make action strategies. A piece of advice while analyzing any given jobs would be to consider the impact on stake holders (managers/departments/customers/field staff/family members etc) if any task is delayed.

Finally I would recommend not to make this practice too complicated. Just think quickly, consult a couple of colleagues/family members if required and plan things swiftly. At the end of the day, we want ease in your lives and not extra stress. Once you have developed good analytical skills, your life will be much more easy; trust me
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