Mad About Work

Text: Wyn-Lyn Tan

At Family's first seminar, speaker David Oliver shed light on how work and family likfe can be a happy union.

Start by being happy at work. That may be the key factor in achieving a successful work-life balance.

David Oliver stressed the point when he spoke recently on Making "Home" Work at Family's first seminar, At Home With Family. The inspirational speaker and author of Work: Prison of Destiny, says, "When you're unhappy at work, it will inadvertently affect your family."

But not all of us have dream jobs, you say? Oliver rationalises that it's all about making choices and finding the right motivation at work. Choose to put passion at work, and passion will continue at home. But work with a heavy heart filled with overwhelming stress, and no doubt, these work "toxins" will spill over into your family life.

Oliver suggests some practical strategies to putting the spring back into work and managing work-life relationships.

Work with Passion
If work is starting to feel jaded, perhaps it's time to

• Have a change of attitude worth catching. Tell yourself you can do it, and you will.
• Remember that if you fail to plan, you plan to fail. And the longer we leave a task, the harder it is to get going.
• Give unconditionally. Share all your ideas and knowledge at work, for the more you give, the more you'll receive.
• Be a friend. Do to others what you would like done to you. Give a sincere compliment, for instance. Or do acts of kindness, such as giving a little note of appreciation.
• Keep an attitude of forgiveness. Life is too short to hold a grudge. Don't let others get in the way of your passion.
• Put people before things and spend time with them, even if it costs.
• Welcome change. Fear is what stops us from pursuing new things.
• Say no to debt we cannot manage. If we're constantly playing catch with the bank and credit card companies, the stress can have us in the wrong job, and drive the pleasure out of work.

Work and Family - The Twain Can Meet!
1. LOSE SOME GUILT It's not about stumbling on that perfect schedule, or that our family demands too much time. The reality is there is just not enough time for you to do everything you are convinced you need to do, or that everyone expects you to do. We have to accept that saying "yes" always means saying "no" somewhere else.

2. GO HOME ON TIME Tell yourself you'll leave the office by 6pm, and it'll give you the energy and motivation to be more productive and work more efficiently.

3. SHARE YOUR WORK WITH THE FAMILY "We often seperate work and family, and that creates tension. It would be ideal if you're working together with the family because it'll be like having a best friend at work. But if not, invite your family into your work place to let them know you're in this as a family. I'm 53 years old, but till today, I can still remember the great pride I had in my dad when he first brought me to see his office when I was 18."

4. LOVE YOURSELF "For me, being on my boat alone restores my soul. It's not wrong to love yourself - if you don't get it right for yourself, how can you do it for others?"

5. RESPECT YOUR PARTNER'S SPACE "Likewise, allow your partner to love herself. My wife like to do jigsaws to relax. Her stuff makes a mess, and it irritates me sometimes, but I must learn to give her space to restore her soul her way."

6. UNWIND BEFORE RETURNING HOME FROM WORK "Find somewhere away from the immediate noise to do what I call the 'the stone's throw', where you skip pebbles on the water. Or find other little routines to unwind before heading home from work, like listening to music in the car."




Extracted from Family:January 2006

Eat, Drink and Be Wary

Text: W.K Goh

You can survive Christmas without looking like Santa, or depriving yourself of that luscious eight-course dinner at grandma's.

If you're the guest
Instead of skipping breakfast and lunch so you can gorge at dinner
Why not eat light meals throughout the day. You won't feel so faint and you won't over-eat.

Instead of chomping on high-fat snacks as a security blanket
Why not drink water or choose fiber-rich food like vegetables, suggests Susan G. Berg in Food Smart: Savory Strategies to Defy Disease.

Instead of eating every dish at the table
Why not survey the spread. Go for healthy bites, but give yourself permission to take two or three sinful ones, says Berg.

Instead of starving yourself after a night of over-indulging
Why not Exercise more. Eat small, frequent meals that are low in carbohydrates, with a little protein and lots of steamed or lightly boiled vegetables.


If you're the host
Instead of getting weighed down by fatty snacks
Why not lighten up with baked chips, low fat dips, fruits and vegetables. Commercial chips and dips often have high salt levels, but it's easy to make your own. Get the kids involved and they'll be more likely to eat these healthy snacks.

Instead of serving an eight-course meal with turkey, honey baked ham and roast beef
Why not "make use of colourful fruit and vegetables to brighten and extend the main course. Use tofu or peas and beans to partially substitute for meat", suggests nutritionist consultant Louisa Zhang. Too much red meat increases your levels of bad cholestrol and ups the risk of heart disease, says Dr Fred Pescatore, author of Feed Your Kids Well. Zhang adds, "Too much protein causes more calcium to be excreted from the body and may also strain the function of kidneys."

Instead of converting carnivores into vegetarians
Why not "slice the meat in paper-thin slices to prevent overeating. Use smaller serving plates. Make your healthy dishes very colourful nd attractive to take attention away from the other dishes. Don't spoil the party, though, by not catering to the diehards," Zhang says.

Instead of using commercial thickeners or full-cream milk
Why not "add fresh fruit juice (orange, lemon grapefruit, pineapple) to commercial sauces," she says. "Jacket potatoes with sour cream mixed with low fat yoghurt. Mix full cream milk with plain fat-free yoghurt and use as cream for desserts."

Instead of adding butter, coconut or MSG, which are rich in fat or salt
Why not "Use mushrooms which are natural flavour enhancers. Vegetables which taste sweet include mashed pumpkin, mashed sweet potato, sweet corn, onions, carrots, turnips. Leeks, sweet peas and French beans may be used, too! To sweeten stock use dried longan, wolfberry, and figs," says Zhang.

Instead of serving all the courses at once
Why not do it restaurant-style, course by course, says Jeannes Jones in Cook it Right. You'll appreciate the flavours of each dish, and it slows down the eating process, so you'll be satisfied with less food.


What to do with the Kids
Instead of checking on every morsel
Why not organise activities to take their mind off food. This can be a simple as a game of musical chairs, a treasure hunt or indoor games. If you feed them well before the party and keep them busy during the event, they won't spend the entire time snacking.



Extracted from Family:December 2005

A-Z Health Food

APPLES contain pectin and fibre, which help to keep the blood pressure down by lowering serum cholestrol levels in the body. They also contain vitamins A, B1, B2, C and minerals that reduce dental decay.

APRICOTS (dried) provide instant energy if eaten raw. Their vitamin A improves skin texture, keeps hair glossy and prevents cracks in finger or toe-nails.

BANANAS help stop a craving for sweet things and an average fruit has only 94 calories. Researchers have proved that bananas can relieve pain and cure ulcers.

BEANS and lentils, the "pulses", are excellent protein foods and contain no fat. Eaten with grains and nuts, they provide iron, zinc and fibre and make economical meals.

BLACKSTRAP MOLASSES provid one of the richest sources of vegetable iron, copper, calcium, potassium and zinc and B vitamins. This "wonder food" can be used regularly as a sweetener.

BRAN is rich in fibre, B vitamins and minerals. Two tablespoonfuls of bran daily, with porridge or cereal or in muesli, will prevent constipation and bowel trouble.

BREWER'S YEAST is the richest source of all the B vitamins except B12. It also offers 14 minerals and is 36 per cent protein with almost no fat. Take powdered yeast or yeast tablets daily to increase energy, improve skin and hair, aid digestion and overcome nervous conditions.

BROWN RICE is the most nutritious of the different types of rice as all its B complex and E vitamins and minerals are retained. These improve health and relieve pre-menstraul tension.

CABBAGE is an excellent source of vitamins A, B and C, calcium and iron. Its high fibre content stimulates bowel action, so eating it regularly helps prevent or even overcome constipation.

CHEESE is the richest protein food, second only to soya beans, lentils and peanuts. It contains vitamins A and D and lots of calcium and zinc, so it boosts health and makes bones and teeth strong.

EGGS contain first-class protein, fat, iron, calcium, vitamins A, B and D and lecithin which helps to prevent fatty deposits in the arteries. Egg yolk is the best source of iron for a baby or young child.

GARLIC an onions boost general health, keep infection at bay, reduce blood pressure, aid digestion and soothe catarrh, colds and coughs.

HERRINGS and kippers are high in protein and in vitamins A and D, which help keep colds and flu at bay and prevent your skin getting chapped from too much air-conditioning.

HONEY is pre-digested and provides quick energy. Rich in minerals and vitamins, it can destroy germs and hasten healing.

KELP (seaweed) contains more minerals such as iodine, zinc and iron than any other food.

LIVER is rich in iron, zinc, vitamins A and B and other minerals. It enriches the blood, prevents anaemia, aids growth and improves the complexion.

MILK is good protein food and is rich in calcium and vitamins A and D, so it is invaluable for young children and older people. One pint of milk daily can supply a quarter of an adult's protein needs.

NUTS, especially peanuts and almonds, are concentrated protein combined with fibre, some B vitamins, minerals and polyunsaturated fatty acids. Try nut loaf, peanut butter, almond cream or nuts in salads.

ORANGES contain vitamin C, which is necessary for growth, strong teeth and clear skin, for iron absorption, to promote healing, to guard against infection and to help prevent stretch marks.

OATMEAL contains fibre, which lowers cholestrol levels in the blood and helps to avoid heart attacks. Serve porridge or muesli for your family's breakfast.

SEAFOOD enriches the blood, improves nails, hair and skin, relieves tension and aids digestion.

SOYA BEANS are as rich in protein as meat and contain no animal fat or cholestrol. Four ounces (100g) of soya protein contains 88 calories as compared to 260 calories in minced beef.

WATERCRESS is richer in vitamins and minerals than most other vegetables. Its vitamin A and iron purify the blood and improve the skin. The spicy flavour whets the appetite and enlivens dishes.

WHEATGERM is the vital heart of the grain. It contains the "youth vitamin" E, vitamin B-complex and minerals including zinc, iron and calcium. It boosts general health, improves the complexion and increases fertility and stamina.

WHOLEMEAL BREAD contains more protein, fibre, vitamins B and E and mineral salts than ordinary brown or white bread. It also provides energy and warmth.

YOGHURT was called the "elixir of health" by the Romans. Natural, unsweetened yoghurt is said to cure muscular pains, purify the blood, improve digestive troubles and insomnia. - IPS



Extracted from Family:May 2005

Aspara-gud!

If you're on all-out cancer-prevention regime, eat more asparagus. Of 15 veggies and seven fruits test by researchers at the University of Missouri, it was found to have the highest amounts of the antioxidant called thiols, which helps protect against cancer. The runners-up: Spinach and red capsicum. Papaya came tops among the fruits.



Extracted from Family:May 2005

Sleep Tight

Get enough sleep and keep your body mass index (BMI) healthy. A recent Stanford University study found that people who slept five hours produced 15.5 per cent less leptin and 14.9 per cent more ghrelin than those who slept eight hours.

Say what? Well, both are hormones linked to appetite. Leptin helps you feel full, and ghrelin induces hunger. Read: More ghrelin means more cravings for munchies.

A similar study by the Eastern Virginia Medical School found that people who slept just seven hours a night had higher BMI of 5.5 points on average, compared to those who slept eight hours.



Extracted from Family:May 2005

Weighty Issues for Guys

A healthy lifestyle is for men, too. Or didn't they know that?

Listen up, guys. If all that hard work in the office is your excuse for slacking off exercise, get a move on making changes! The recent revision of the body mass index (BMI) points to more of us being overweight than previously thought - and men are by no means exempt. So, how in tune are you with weighty issues? Ask yourself if you knew that...

When a man puts on weight, the rolls of fat tend to centre around his abdomen
For women, it is the hips and bum.
What's the problem: Studies have shown that men with waist sizes larger than 101.6cm are at increased risk of certain health conditions, including high blood pressure, diabetes, heart disease and stroke.
What to do: Watch the calories, and exercise.

Men ought to eat lots of fruits and vegetables too
Cut the machismo! What's recommended by the Health Promtion Board for everyone else applies to you too: Two plus two servings (of fruit and vegetables) every day.
What's the problem: If you don't, you miss out on vitamins, minerals and fibre, all of which are found in abundance in fruit and veggies. When included as a diet staple, the two foods may reduce your risk of cancer, high blood pressure, stroke, heart disease and diabetes.
What to do: Make a conscious effort to - yup - eat fruits and vegetables. You could:

• Include just one fruit in your breakfast as well as with your other main meals.
• Have fruit as a snack mid-morning and mid-afternoon. Put a bowl of fruit on your desk at the beginning of the week, and make sure it's gone by Friday. Into your stomach, not the bin!
• Drink vegetable soup. Even soup with a vegetable base counts for something.
• Get whoever cooks in your family to grate a raw carrot or apple into the minced meat used for meatballs.
• Ask for chopped vegetables in the sauce when you're eating that kids' favourite, spaghetti bolognese.

Men need as much calcium as women
What's the problem: Osteoporosis. It's not just a woman problem. Without enough calcium, men can get whacked by the disease, too.

Osteoporosis weakens bones, making them more susceptible to fractures. According to the reowned Mayo Clinic in the United States, men need 1,000 mg of calcium between the ages of 19 and 50 and 1,200mg if 51 or older.

The vitamin D requirement is 200IU (international units) every day for the under-50s, and 400IU for those in the 51 to 70 age group (600IU if older).

What to do: Drink milk when your kids do, or chew on cheese and slurp up yoghurt. These days, even McDonald's has both. What else?

• Exercise. Not only do your muscles get a workout, your bones respond to the force of your muscles at work, and build calcium reserves. The overall benefit is that you become stronger and more agile, and your balance improves. Which means, your chances of falling and breaking a bone decrease.
• Cut out the cigarettes. Smoking accelerates loss of bone mass.
• Don't overdo the alcohol. Too much decreases bone formation and reduces the body's ability to absorb calcium. Says Kho Chenchill, dietician at Gleneagles Hospital: "A lot of men entertain, so they usually have liquor with very high alcohol content. "My recommendation is, keep it to just one or two small glasses a day. A standard drink is about 10g alcohol. If possible, try to have at least two alcohol-free days a week."

6 MEALS A DAY, NOT 3
Mini meals, not mountains, says a savvy GP.

While there isn't a Top 10 list of foods you should eat, "what's important is how to eat healthy if you are eating out", says Dr Chong Yeh Woei, a general practioner with the Pacific Healthcare group.

Instead, he advises his patients to:

Choose soupy options if at a hawker centre.

Order grilled food if at a restaurant, or choose tomato-based pastas.

To help people with weight problems or high cholestrol levels understand how their weights started climbing in the first place, he explains things this way.

"When you eat something, it goes into your gut. It's absorbed into the blood stream. Most of the time, if your diet is very unhealthy, a huge mountain of sugar enters your blood stream.

"The pancreas produces insulin, which is the key that opens the door to every cell in your body. The sugar flows into the cell. Your sugar mountain disappears."

However, overweight people who are not necessarily diabetic sometimes develop insulin resistance and "the keys do not work".

"The sugar can't go into the cells, and the metabolic syndrome kicks in. The cells are starving and telling the brain to eat more. You get the urge to eat more. You give in, and make things worse. It's a vicious cycle."

Dr Chong advises those who are serious about losing weight to abandon the three-meal-a-day habit and eat six small meals instead, reducing their caloric intake, and to make exercise a part of their lives.

"During exercise, the muscle cells open without insulin. All the sugar flows in, and you have overcome the need for the 'key'.




Extracted from Family:May 2005

Torn Between Two Offers

If you want a new job, you should go for more than one interview. But what to do if you get two great offers?

Hunting for a job can be just like waiting a bus. You wait a long time, then two come along at once. But when it comes to choosing which one to take, look at how far you want to go.

During each interview you go to, you may think your interviewers have covered all the aspects of the job you're targeting. But try to think of as many questions as possible to get a better picture of how you will fit in with the company culture.

Don't feel obliged to take up the first job offer on the spot. Taking a little time to consider each option carefully may prevent a hasty decision that could leave you wondering if you have made the right choice after all.

On the other hand, if you think about it too long, don't be surprised if you find yourself without either job and back to square one.

One of the first things most people take into account when choosing which job to go for is which has the best salary. But remember money isn't everything. You could pick a position purely for the pay and later find you are unhappy with the work - and stuck!

Look at the possibility of long-term career prospects. Is there a good chance of progressing within the company? Can they train you in new skills or offer you vital experience to help you step up the career ladder?

Also, try to find out as much as you can about each company. For example, has it got a high turnover of staff, when was the company set up, and most importantly, does it have a good reputation?

Some other areas you need to consider are what kind of benefits each company can offer you, such as health insurance, holidays, share options, family-friendly programmes or even a company gym.

The office environment is just as important as the job itself. When you go for a job interview, you are often nervous and concentrating so hard on sailing through all the questions, you don't always notice your surroundings.

But if you have a chance to meet some employees, try to find out what their attitudes to the company are. Ask yourself what sort of atmosphere the workers create and if it feels like the kind of place you could be happy in.

Trust your intuition. Even if you are nervous, first impressions can often be right. Travel may seem a trivial subject when looking for your ideal job. But if it involves extended periods away, it can mean drastic changes to your life.

Or if the choice between two jobs boils down to the location, ask yourself if it is only the hassle of commuting some distance every day that is preventing you from starting a brilliant new career.

If you have a family, you will also need to consider the effects of change on your partner and your children.

The most important thing: When you have made your choice, make sure you have a firm job offer before you turn the other one down.

You are at the strongest stage to negotiate terms such as salary, holidays and any probationary periods, but make sure the company puts all the agreements in writing before you sign on the dotted line. - IPS



Extracted from Family:May 2005

fad Diets

Where did most of the Diet programmes go wrong?
Generally, speaking, the diets you hear about do bring about weight loss; but they fail because they are not designed to sustain the weight loss in a healthy way.

Most diets permit a very low calorie content. But when calorie intake is severely low, the body's protective mechanism sets in, to save energy by slowing down the metabolic rate. A too-low calorie intake also means that you lose muscle, and this reduces the metabolic rate further. A lower metabolic rate means the body burns less energy and stores more of it than before - and this means weight gain. And when the weight returns, it returns as fat.

Some people gain weight faster while on a diet than when they are off it!

Then there are some diets which severely restrict carbohydrates. While there is a science behind this, doctors say that most people do not read or understand the method clearly, and face health problems which they blame on the diet or the method.

So what to do? Even as you control your food intake, you need to increase your metabolic rate so that your body burns more energy. And the only way to do that is with regular exercise. And since you are exercising, you need ensure you are consuming the nutrients your body needs to sustain itself through the increased physical activity.

Sounds complicated, but all this means only one thing: losing weight takes careful planning and discipline!

"People with a weight problem need to correct their eating habits permanently. It is not dieting, but a normalised eating style designed for humans, the way the human body was meant to be nourished. Exercise should not appear as something one does for a specific objective, but as a physical activity that the human body was designed to be doing every day," explains Dr Ajith Damodaran, a family physician in private practice.

Do's

• Substitute activity for snacking between meals. Call a friend, play the piano, or take a walk.
• Don't use food as reward. A handbag or a new haircut will keep you trendier, prettier and trimmer.
• Avoid "addictive" finger foods.
• Avoid sugar-laden and alcoholic beverages.
• Manage your stress, boredom or anger, or whatever emotions are making you seek out comfort in food. Try other palliatives.
• Don't upsize. Huge meals at fast food restaurants focus on perceived value for money, and make us forget that we're eating more than we need to.
• Stop eating when you feel comfortably full, not stuffed.
• Don't obsess about "cleaning" your plate.
• Don't think you can eat less fat and more of everything else. All food has calories - fat or no fat.

How much exercise?
For exercise to help in weight loss, strive for a minimum of five 30-minutes sessions per week. The good news is that three 10-minute sessions in a day are as good as one 30-minute session.

Select an exercise routine that you are comfortable with. Walking is one of the best and easiest exercises for strengthening your bones, controlling your weight and toning your muscles.

How and what to eat?
Focus on getting healthy, not thin. Eat to improve your chance of a long and healthy life. Many people become more successful at long-term weight loss when their motive changes from wanting to be thinner to wanting to be healthier. Change your mindset, and select foods that will help your body's health rather than worrying about foods that will affect your weight.

Cast aside the conflicting reports about which foods are good and bad for you. Balance, moderation and variety are still the key. Sensible and sustained habits shape our body composition and weight, not the skipped meals and the binges.

Smart Strategies

• Set attainable goals like two kilos a month, rather than 20 kilos.
• Record everything you eat, what you were doing at that time, and how you felt. This is a good way to learn about what tempts you and the emotional states that encourage you to snack. This enables you to identify - and kick - bad habits.
• Kill that urge for potato chips by brushing your teeth.
• If you feel hungry before meal time, wait 10 minutes to see if it passes.
• Serving your food attractively cuts down on the amount you eat, and makes you more aware of what you are eating. When a craving hits, opt for crunchy foods like carrot and celery sticks, rather than peanuts and candy.

Eat For Life

• Avoid foods with a high fat content, and trim all visible fat from meat before you cook.
• Non-stick pans mean less oil in cooking. Steam or broil rather than stir-fry.
• Reduce salt and commercial seasonings, and sbustitute with natural spices and seasonings.
• Limit your consumption of processed foods and avoid food in brine.
• Reduce sugar. Check labels for hidden sugars such as dextrose and sucrose, and avoid Aspartame, a sugar substitute.
• Reduce meat, and top up on the proteins from fish, soya and lentils.
  
• Eat at home more, so that you control your food and make healthier choices.
• Read food labels to become more aware of the nutritional value (or the lack of it) of the food you eat.

Extracted from Family:March 2005

Home Remedies

How well protected are you against the common cold and flu?
Here are five simple things that can help boost your immune system.

Fluids
Stay hydrated with plenty of liquids. Read: water and pure fruit juices. Hot beverages work better for some people, so consider chamomile or peppermint herbal tea, or just add a slice of lemon to hot water.

Citrus fruits
Increase your vitamin C intake with citrus fruits. Drink orange juice for breakfast, snack on half a grapefruit, or add tangerine slices to a lunch-time salad.

Ginger
Many people find frest ginger root helps treat the coughing and fever that often accompany colds and flu. Try making a ginger tea: Pour a cup of boiling water over 2 tablespoons of freshly grated ginger and let it steep for 5 to 10 minutes.

Hot and spicy food
Some people swear by garlic, horseradish, chillies or spicy sauces to help ease congestion. Cook Indian or other ethnic foods that contain these ingredients, or simply add a spicy sauce to foods for extra zip.

Chicken soup
Also known as nature's penicillin, it is at the top of the list for its curative powers. Hot chicken soup helps clear clogged airways, and the nourishing broth will give you more energy. Add plenty of vegetables, including onion and garlic, for extra healing power.


Remember, a daily routine of high-fat, high-sugar junk foods, skipped meals and lots of caffeine can mak you more susceptible to minor illnessess like colds and flue. So eat plenty of whole grains, fruit, vegetables and low-fat protein to keep your immune system strong. Think of nutritious foods as part of your cold-and-flu armour, and you'll be ready to do battle whenever illness strikes.




Extracted from Family:March 2005

Sleep More to Lose Weight

Here's what sounds like the best diet of all time: Sleep more to weigh less! It could be a reality, say researchers, who have produced evidence linking too-little shut-eye to obesity.

The Archives Of Internal Medicine reports that Dr Robert Vorona, an assistant professor of sleep medicine at Eastern Virginia Medical School in US, suspects that lack of sleep sets off hormonal changes that affect people's appetites.

His study noted that persons of normal weight got more sleep than their overweight and obese counterpartsm by an average of 16 minutes per night, or 1.9 hours a week.

Oddly enough, the study found that severely obese people got more sleep than people of other varying weights. Dr Vorona says this may be because their bodies are more likely to produce sleep-inducing chemicals.



Extracted from Family:March 2005

Cherry Pickings

Don't curb your cherry cravings. According to www.cherryfestival.org, ongoing research shows they are a rich source of antioxidants, which can help fight cancer and heart disease. In addition, there are beneficial compounds - particularly in the Montmorency variety, which are very tart - that help relieve the pain of arthritis and gout.

Studies also show that tart cherries - while not as abundant in vitamins C and A as, say strawberries - are bursting with melatonin, an antioxidant considered more potent that those vitamins because it is soluble in both fat and water.



Extracted from Family:March 2005

Chamomile Tea: A Cure-All?

Long touted as a cure-all for the sick or stressed, chamomile continues to surprise scientists, who have now found that chamomile tea is able to relieve even colds and menstrual cramps.

Researchers at the Imperial College London used German chamomile, also called Manzanilla, to brew a flavourful tea for their study. They found that the tea is able to fight infections associated with colds, relieve muscle spasms and is possibly a mild sedative.

Furthermore, it was noted that the effects of the chamomile tea remained for two weeks after consumption.



Extracted from Family:March 2005

Live a Little!

A longer, healthier life is within your reach. And easily too, if you would only learn to live and let live...

You'll live longer if you:
Laugh. A Loma Linda University study has found that laughing ups the production of infection - and tumour-fighting cells by 25 per cent.

Cry. Emotional tears contain stress hormones, says a study by the Dry Eye and Tear Research Center in Minnesota. Alleviating stress by crying may reduce your risk of heart attacks and stress-related disorders.

Fall in love. A recent study found that people living with a lover or a spouse experience fewer health problems. Having a confidante and a caretaker reduces stress.

Be social. People with a support group of friends live longer than loners, according to a study recently published in the British Medical Journal.

Express yourself. Peole who hide their emotions have higher heart rates and blood pressure, suggest Stanford University studies.

And now for the G7: Seven great age-defiers
Instant brights. Say hello to laser teeth-whitening, the new smile sparkler. A hydrogenperoxide bleaching solution with patented catalysts is applied to your teeth and zapped with a laser in your dentist's office. "The laser energy makes the bleaching solution work faster," explains Robert Reyto, a Beverly Hills dentist. Once finished, you can maintain that bright smile with a bleaching treatment done at home.

Smooth skin. "Alpha-hydroxy-acid peels remove surface slip, reducing fine lines and discoloration," says Barney Kenet, a Manhattan dermatologist. Your dermatologist applies a thin layer of alpha-hydroxy acid to your whole face for two to four minutes, then rinses it off thoroughly.

Bag blaster. If your undereye bags are bothering you, the Erbium YAG laser is a sage way to get rid of them. According to William Binder, a Los Angeles-based plastic surgeon: "It's not as harsh on your skin as the chemical peels."

Hair preserver. "Pulling at hair with a brush while blow-drying puts excess pressure on the root and can cause traction alopecia, a form of permanent hair loss," warns Douglas Altchek, a Manhatten dermatologist. After blow-drying, check your brush: more than 25 hairs stuck in its bristles means you're brushing too hard. Buy a soft-bristled alternative.

Sunscreen saver. "Up to 80 per cent of the signs of aging are caused by sun exposure," insists Dr Kenet. "Use a moisturiser that contains SPF 15, or apply sunscreen along with your foundation, everyday."

Stop smoking. Smoking decreases your skin's oxygen supply, leaving it sallow and leathery. The good news: No matter your age, once you stop smoking, your skin will start repairing itself within a few months.

Forget frowning. "Any repeated facial movement - brow furrowing, squinting, forehead wrinkling, can eventually cause permanent wrinkles," says Ronald Moy, a Los Angeles dermatologist.

Other great bets
Best vitamin cocktail: Vitamins C & E
Besides a daily multivitamin, reach for this antioxidant blend. "Antioxidants get rid of free radicals, compunds in your bloodstream that increase your risks of cancer and heart disease," explains Dr Paul Lachance, director of the Nutriceuticals Institute at Rutgers University. A recent study also notes that a vitamin C and E combination increases the ability of arteries to expand to accomodate increased blood flow, even after patients consumed a McDonald's meal.

Best career move: Climb the job ladder
Researchers have found that working women have lower cholesterol levels, blood pressure and body weight than did those who stay home - with one exception: women with clerical jobs who are married to blue-collar workers. "These women felt little control over their career or their marriage, which increased their stress," says Dr. Malloy.

Best diet tip: Skip the steak
Lean beef has 2.5 times the fat of skinless chicken and 15 times the fat of tuna. It's ok to indulge in the red meat once a week, but stick to leaner cuts like sirloin and filet mignon, avoiding and avoid fattier cuts like prime rib.

Best non-man companion: A real animal
An Australian study found that pet owners have lower blood pressure and cholesterol levels than non-pet owners. "Animals encourage touch and contact, which relaxes you and lowers your blood pressure," explains Alan Beck, director of the Centre for Human-Animal Bond at Purdue University.

Best oil: Flaxseed
"This oil is rich in Omega-3 fatty acids, which act as antioxidants and anticarcinogens," says Boyd Eaton, an Atlanta radiologist. A University of Toronto study noted that a daily close of flaxseed lowered the artery-clogging LDL-cholesterol levels by 18 per cent. Recommended dosage: one tablespoon a day, used in cooking or even mixed into yoghurt. (Flaxseed oil is available in pharmacies.)

Best protein source: Fish
"Fish, especially fatty fish like tuna or salmon, is packed with Omega-3 fatty acids, a vital nutrient for the brain and blood," explains Lachance. Eating 35g of fish daily (less than one serving) almost halves your risk of a heart attack, according to a New England Journal Of Medicine study. "Even eating three to four ounces, two to three times week is sufficient," Lachance says.

Best mineral: Magnesium
Women who consume a daily dose of 350mg of magnesium can exercise harder (they require less oxygen) than women who consume 175mg, according to a study by the US Department of Agriculture's Human Nutrition Research Centre. "Magnesium gives you more energy for working out and for work," notes Henry Lukaski, Ph.D., the study's director. Magnesium is dound in multivitamins or foods: such as bran and dark green vegetables.

Best exercise: Walking with hand weights
This form of exercis, done for half an hour three times weekly, provides cardiovascular benefits and weight-resistance training. "Resistance training strengthens bones, thus warding off osteoporosis," explains Susan Johnson, director of continuing education at the Cooper Institute in Dallas. The routine increases muscle, which burns fat. Start with half a pound in each hand and build up to no more than three pounds (more may cause lower-back pain).

Best fitness tip: Climb the stairs at work
"We recommend 30 minutes of physical activity a day," says Johnson. "That can be a 15-minute walk to work, a 5-minute sprint up your office stairs, and 10 minutes of vacuuming in the evening." Some research has shown that women who get 30 minutes of exercise daily reduce their risk for cardiovascular disease by 50 per cent.



Extracted from Family:March 2005

Get That Inner Glow

Sure, "beauty comes from within". Easily said. Frankly, we're hardly able to cope with maintaining the looks on the outside, let alone taking care of our inner being! But while outer beauty fades (all too clearly), inner beauty if cultivated suffuses a person with an age-defying glow. It also boosts self-confidence and ups the energy levels.

Sold?

Let's move on. The first thing to realise is that despite the multiple roles you play, you're still a unique person with needs to be met. Like everyone else, you should feel good about yourself. That takes stepping back from the stresses of life and focusing on your own well-being.

Set aside some private time regularly to indulge in things that equate with personal fulfilment - indulging in a hobby, learning a new skill, that kind of thing. Even something as simple as going for a swim does wonders for the soul (and physical fitness).

Manicures, facials and massages, no-guilt shopping (and actually buying something for yourself) - those count as legitimate pampering.

When things go wrong, look for the silver lining. Keeping a positive mindset will tide you over the toughest times. And self-talk might give you inspiration on a lousy day. For instance, tell yourself: "I am capable and resourceful, and my talent will take me where I want to go."

Meditation is another road to inner calm. Remove yourself from the mayhem of everyday life to be quiet, and listen to your inner voice - all of us have it, but many of us don't listen to it. Use it to draw the strength to deal with anything life throws at you.

Start a journal - online or on paper. Write down your distractions, worries, hurts, plans and hopes. The catharsis will clear your mind, help you focus on the positive and generate a flow of ideas that may otherwise never be expressed.

A group of supportive friends who will look beyond your faults an accept you for who you are is indispensable. Let them know how important they are to you, and make time to nurture the relationships. Join groups and communities devoted to your interests and concerns, such as sporting associations or hobby clubs to widen your social circle.

You're never too old to begin cultivating inner beauty. A good place to start is with your unique talents: develop them to their fullest potential to fulfil your dreams. As 1920s American jazz singer Margaret Young once said: "You must first be who you really are, then, do what you need to do, in order to have what you want."


That inner glow resists even the most thorough of make-up removers. Want it? Start right here!

• DRINK LOTS OF WATER

As much as one or two litres per day. Water flushes out impurities, plumps up skin cells and reduces the appearance of fine lines. Add zest to your life with sparkling plain water and a slice of lemon.

• EAT A BALANCED DIET

That means plenty of fruits and vegetables, lean meat or fish and as little junk food as possible.

• REST

Squeeze in an extra hour of sleep whenever you can. Nap on weekends and public holidays and have the kids do the same.

• EXERCISE

Even a brisk 10- or 15-minute walk everyday boosts metabolism, improves blood circulation and relieves stress.

• STOP SMOKING

Lung cancer and emphysema aside, it's dehydrating, causes dark under-eye circles and makes your skin look sallow.

Extracted from Family:March 2005

Brain Food Guide

DMAE
Normally found in small amounts in our brains, DMAE (dimetheyaminoethanol) has been shown to remarkably enhance learning ability, mental alertness and clarity of thinking. Research has also shown significant improvements in behaviour and attention span. Irritability decreased and scholastic ability improved in some cases.

As such, DMAE has been recommended to those with behavioural and hyperactivity problems such as Attention Deficit Disorder (ADD). Occurring naturally in fish (especially in sardines), DMAE also can be bought in tablet or capsule form in major pharmacies.

Omega-3 fatty acids
Brain health depends not only on how much (or how little) fat you consume but also on the kind of fat it is. Intellectual performance requires the specific type of fat found most commonly in fish, known as Omega-3. These fatty acids are known to be crucial constituents of the outer membrane of brain cells.

Folic acid
Folic acid helps keep the memory sharp. A B vitamin, it is found in leafy green vegetables, citrus fruits and dried beans, say Tufts University researchers. Early consumption of folic acid also seems to help prevent Alzheimer and Parkinson's diseases later in life.

Vitamins
David Benton, a psychologist at Britain's University of Wales Swansea, nots that taking a multivitamin/mineral pill daily raises non-verbal IQ test scores in kids with nutrient-deficient diets. Vitamins can't give a normal kid the brain of a genius, but supplements can correct marginal deficiencies that result from a poor diet, he says.

B is for Brain
Inadequate intake of any B vitamin, including B1, B2, B6 and B12, and folic acid, starves the brain of energy and leads to confusion, irritability and impaired concentration. Memory, reflexes and mental clarity also are affected. To boost Bs, consume several servings of B-rich foods like non-fat milk and yoghurt, wheat germ, bananas, seafood, whole grains and green peas everyday.
Iron
This is the mineral most commonly found lacking in children. Iron is needed for building red blood cells. Deficiency also impacts cognitive skills. Iron carries oxygen to the tissues (including the brain), and when iron levels drop, tussyes are starved of oxygen. Fatigue, memory loss, poor concentration, lack of motivation and shortened attention span are among the consequences.

Iron-rich foods include lean red meat, beans and peas, dark gree leafy vegetables and dried apricots. To encourage iron absorption, complement the meal with a vitamin C-rich component like orange juice.

Zinc
Zinc is essential for all growth processes, including those of the brain, and it is important to include good sources on a regular basis. Increase your child's intake of meat, fish, eggs, cheese, nuts and seeds if he or she is listless or depressed. If your child has trouble concentrating or recalling words, he or she may have a marginal deficiency of minerals, says Mary J Kretsch of the US Department of Agriculture's Western Human Nutrition Research Center in Davis, California.

Choline
Alertness, memory and stress resistance can be increased with a fat-like B vitamin found in eggs called choline. Studies have shown that enhances memory and minimises fatigue.

Selenium
This mineral, which is needed in only the tiniest amounts, is said to balance moods. The best food sources are Brazil nuts, as well as whole grains, fish, shellfish, meat, rice and seaweed.

Gingko biloba
It is the oldest species of tree native to China. Extracts from its leaves have been used medicinally for centuries. Studies have shown that gingko works by increasing blood flow throughout the body and brain.

Other 'vitamins'
Aside from a well-balanced diet, make sure your child gets lots of exercise. Studies have shown that the cognitive functions in active children are heightened, compared to those who are sedentary.

Brain Basics
The brain is a hungry tissue. Though it makes up only two per cent of total body weight, it uses up to 30 per cent of the day's calories. It's also fussy and demands that all its energy comes from high-quality carbohydrates.

Eating breakfast is the best way to refuel and prevent a mental fog later in the day. The morning meal stimulates the metabolism, improving performance and concentration at school. Dieticians and nutritionists suggest cereal and milk as an excellent way to start the day.

Six mini-meals and snacks, evenly distributed throughout the day, are a viable alternative to the three big meals that are the norm. Big meals or those high in fat divert the blood supply to the digestive tract and away from the brain, causing sluggishness and fatigue.

Additionally, children shuld be encouraged to drink plenty of fluids - water, in particular - to prevent dehydration. Drinks high in caffeine such as Coke or 'energy drinks' are linked to tooth decay, irritable behaviour and impaired bone development.



Extracted from Family:March 2005

Feminising Male Traits

Tweaking your leadership style?
Read on, to see how you can adapt some typically masculine traits.

1. Action-oriented The average male brain is primed for action. The average female brain has a cautious bent. But because the business world is moving at such great speed, women should try to make decisions quickly and act on them.
2. Focused Women multi-task, and that's great but it dilutes focus. Prioritising-tasks will help her to stay focused without distancing her from her colleagues.
3. Competitive Women could emulate the competitiveness of men by paying attention to how other people in the same position in other companies get their work done effectively. Cultivating a network of contacts helps.
4. Innovative "But it has always been done this way" should not be a mantra. Women should be prepared to stretch themselves and rock the boat when necessary. Being firm without ranting is the way to go.
5. Driven Striving to be the best that they can be, rather than trying to trounce rivals (a male trait!) will work better for a woman.
6. Risk-taker Women can benefit from changing their risk-averse style. Risk-taking is necessary. They should have a vision and the guts to make unpopular decisions.

Extracted from Family:March 2005