Aimee Mullins: a breakthrough story

Aimee Mullins initially received international attention as an athlete in media. Born without fibulae in both legs, Aimee’s medical prognosis was bleak; she would never walk and would spend the rest of her life on a wheelchair. Therefore, the doctors amputated both her legs below the knee on her first birthday.

By age two, she had learned to walk on prosthetic legs, and spent her childhood doing the usual athletic activities of her friends: soccer, softball, skiing and swimming, always alongside “able-bodied” kids.

After graduating high school with honors degree, Aimee received an scholarship from the Department of Defense, and at age 17 became the youngest person to hold a top-secret security clearance at the Pentagon, where she worked as an analyst during summer breaks.

Although she was always an athlete, but her love of competitive sports raised during college and she set her sights on making the US Team for the 1996 Atlanta Games and became the first woman with a “disability” to compete in the NCAA. Outfitted with woven carbon-fiber prostheses that were modeled after the hind legs of a cheetah, she went on to set World Records in the 100 meter, the 200 meter, and the long jump, sparking a frenzy over the radical design of her prototype sprinting legs.
In 1999, Aimee made her runway debut in London at the invitation of one of the world’s most celebrated fashion designers, Alexander McQueen. Walking alongside the supermodels of the world, Aimee’s groundbreaking, triumphant turn captured the attention of the fashion media, propelling her onto the magazine covers of ID and Dazed and Confused. After making her mark in the fashion magazine standards of Vogue, Harper’s Bazaar, W, Glamour, and Elle, she was also named as one of People magazine’s “50 Most Beautiful People in the World.”

Sitting is Killing You

 Extended periods of sitting causes major health problems, from increased risk of obesity and diabetes to cardiovascular disease and cancer. The fact is most of our jobs require extended sitting (behind the desk or the wheel), but we have to leave our seat and take a walk for couple of minutes. When we talk with phone or with friends and colleagues, we can standup and talk. These small changes may have huge positive effects.

10 Best Food Sources of Antioxidants

Although scientists didn’t realize their significance until relatively recently, antioxidants are now thought to be important dietary nutrients. So, what are antioxidants, exactly? They’re substances in food which prevent damage to your body’s cells and tissues caused by free radicals. It’s important to keep free radicals in check, as they may contribute to aging, cancer and chronic diseases such as heart disease and Parkinson’s disease.
Certain vitamins, such as A, C, and E have antioxidant properties, as do bioflavonoids – free radical-fighting chemicals naturally present in certain plants. In general, fruits and vegetables are great sources of these substances. There are various methods of calculating the antioxidant value of foods, one of which is the ORAC (Oxygen Radical Absorbance Capacity) assay, used by the USDA. Health officials currently recommend consuming about 3,000 to 5,000 ORAC units per day.

1. Spices

Bland food lovers, beware! When measured by weight, spices are the richest source of antioxidants. The type of spice with the greatest antioxidant capacity is cloves, with an exceptional ORAC value of almost 300,000 units. (Note, however, that ORAC value is calculated per 100 grams – please don’t try to eat 100 grams of cloves just for the antioxidants!) Other especially antioxidant-rich spices include oregano, rosemary, turmeric, thyme, cinnamon, sage and vanilla.

2. Chocolate

Bet you’re not too sad to hear that chocolate is an antioxidant super-food! Keep in mind, though, that the more processed chocolate is, the less antioxidants it typically contains. Pure, unsweetened cocoa powder and baking chocolate both have phenomenal ORAC values of around 50,000, and dark chocolate candies can range in the 20,000s. Steer clear of milk chocolate, which possesses a far weaker antioxidant power (and also contains a lot more fat and sugar than dark chocolate).

3. Coffee

Coffee is another great source of antioxidants, with an ORAC value ranging from about 15,000 to 17,000, depending on brew time, type of bean and other factors. While the ORAC value of coffee is considerably less than those of spices and pure cocoa, consider that in terms of volume, we consume a lot more coffee than we do spices. In fact, based on a University of Scranton study published in 2005, coffee is the top source of antioxidants in the average American’s diet.

4. Berries

When it comes to fresh fruit, berries are the richest source of antioxidants. The Himalayan goji berry and the tropical Acai berry top the list with respective ORAC values of about 25,000 and 18,500, although less-exotic berries like raspberries, blueberries and blackberries are also excellent sources of antioxidants. Other antioxidant-rich berries include elderberries, chokeberries, cranberries and strawberries.

5. Nuts

Nuts are jam-packed with antioxidants, while also providing protein, fiber and healthy fats. Pecans are the best source of antioxidants among nuts, with an ORAC value of close to 18,000. Walnuts, hazelnuts, pistachios and almonds also have ORAC values in the multi-thousands.

6. Dried Fruit

Dried fruit is a highly concentrated source of antioxidants by weight since the fruit’s water content has been removed. The dried fruits with the strongest antioxidant effects include raisins (dried grapes), with an ORAC value topping 10,000, and prunes (dried plums), which clock in at around 8,000. Dried figs, dates, apples, peaches and pears also pack a powerful antioxidant punch.

7. Fruit Juice

Like dried fruit, fruit juice is another super-concentrated source of antioxidants. Berry juices are the best, with the ORAC value of black raspberry juice, for example, coming in at around 10,000. Pomegranate juice, cherry juice and grape juice also have high ORAC values.

8. Cooked Vegetables

Cooked vegetables also make the top ten list of antioxidant-rich foods, with special emphasis on artichokes, red cabbage, red leaf lettuce, asparagus, spinach and broccoli. USDA researchers recently discovered that artichokes actually contain more antioxidants than any other cooked veggie, providing about 9,400 ORAC units.

9. Beans

Kidney beans and black beans are the best sources of antioxidants in the beans-and-legumes family, offering up ORAC values in the 8,000s. Pinto beans, lentils, and soybeans are terrific sources of antioxidants as well. Like nuts, beans also provide filling protein and fiber, making them a great weight loss food.

10. Colorful Fruits

In general, deeply pigmented fruits and vegetables have higher antioxidant capacities than less vibrant-looking produce (such as white potatoes, for example), as the protective bioflavonoids in plants are what supply them with rich colors. In addition to berries, other dark-colored fruits like pomegranate, plums, red apples, dark grapes and cherries are high in antioxidants (cherries have an ORAC vale of 4,700), as are brightly-colored fruits like guava and oranges.

Getting the Most from Your Workouts

You’ve invested in attractive workout clothes and a pricey a gym membership across town. You drive to the gym with every intention of clocking in a 30-minute jog on the treadmill. But after only 10 minutes, you’re huffing and puffing and you feel like your heart is about to explode. Dripping with sweat already, you slow to a walk and realize you’re starving and that your legs are killing you. After walking for another ten minutes, you decide to call it a day. You splurge on Chinese food on the way home (egg rolls are vegetables, right?), and after finishing you’re fortune cookie, it dawns on you that you’re probably in worse shape than you were before you went to the gym. After doing this routine another several times, you realize you’re not getting any results (or a new game comes out for Xbox 360), and you eventually stop working out altogether for awhile.
Sound familiar? We’ve all been there. But it doesn’t have to be this way. With just a little planning and focus, your workouts can be a lot more productive. Follow these exercise hacks for a smarter, faster, and ultimately more rewarding workout.

Pay Attention to Pre-Workout Nutrition

A lot of people think that if they go to the gym “on empty” they’ll burn fat instead of the food they just ate. Wrong. To perform well, your muscles need glucose, which comes from carbohydrates. When you work out with low glucose levels, a.k.a. low blood sugar, you fatigue quicker and aren’t able to perform at your full potential. Even worse, you’re ravenous by the time you finish your workout and end up eating a huge meal or binging on snack food when you get home. To make sure you have adequate fuel to perform well at the gym and not feel faint with hunger on the drive home, eat a snack beforehand. Good pre-workout foods include complex carbohydrates, such as fruit, cereal, or whole grain crackers. Complex carbs release a steady flow of glucose into your bloodstream over several hours. (Simple carbohydrates like candy and soda will cause a rapid spike in blood sugar, followed by a crash which might occur before your workout is over.) You also want to make sure you’re adequately hydrated before and during exercise by drinking plenty of fluids (more on that later).

Ramp Up the Intensity of Your Weights Routine

One of the main reasons people don’t see fitness results in terms of weight loss and muscle definition is that they don’t strength train at a sufficient intensity, or else they neglect strength training altogether. Strength training, i.e., resistance exercises using free weights, weight machines or bodyweight, is essential for building up your major muscle groups – your body’s main engine for burning calories. The more developed your muscles are, the more calories you’ll burn, even while you’re at rest. Strength training will also help your cardio, as your muscles won’t tire as quickly.
Your biggest muscle groups are the ones in your legs, chest, back, arms and core, so it’s important to train these muscles at least once a week. To build your muscles, intensity is key. Whether you’re working with free weights or using a machine, you should use enough resistance so that you’re only able to do 8 to 12 reps. Each set should be completed to the point of failure, meaning that you should struggle against the final rep (which you shouldn’t be able to complete). Many people spend half an hour on one machine, doing multiple, relatively easy sets. This is counterproductive. You’ll get better results by doing only one good set per muscle group (hamstrings, glutes, pecs, biceps, abs, etc.), per week. This means you’ll be spending less time at the gym in total. Give your muscles at least a day’s rest before working them out again. Depending on what kind of cardio you do, this may mean scheduling cardio on a different day than strength training (you shouldn’t run for a half-hour after working out your leg muscles, for example). Talk to a personal trainer or fitness coach to learn proper technique and to develop a strength training routine that works for you.

Stay Cool

Although resistance training is paramount for losing weight and developing a toned appearance, getting cardiovascular exercise like jogging, aerobics or biking at least 2 to 3 times per week is important for building endurance and for maintaining good overall health. However, it can be difficult to keep your heart rate up for a sufficient period of time required for a good cardio workout, as we often tire early and have to slow down or stop. A main reason why many people burn out half-way into their cardio set is that they overheat. Like hunger or pain, a high body temperature makes your workout difficult and unpleasant, causing you to tire sooner than you would if you felt cooler. In extreme circumstances, such as exercising in heavy clothes or in the hot sun, you even risk heat sickness and dehydration. Fortunately, there are some simple things you can do to prevent overheating during aerobic exercise and thereby get a better cardio workout.
First, wear breathable, lightweight workout clothes. Ditch the cotton tee-shirt, which easily gets weighed down with sweat and traps heat, for high-tech fabrics that wick sweat from your skin to keep you cool. Have plenty of cold water on-hand during your workout and try not to exercise in very hot conditions. Finally, choose a pace/resistance level that’s moderate enough so that you can keep going at the same intensity for least 20 the 30 minutes to get important heart-health and endurance benefits.

Plan Your Post-Workout Meals

Even if you plan to eat healthy after your workout, the powerful appetite you work up from strenuous physical activity can tempt you to load up on calories once you get home, potentially undoing much of that day’s fitness progress. In order to prevent this phenomenon, have your healthy, delicious post-workout meal all planned out before you go to the gym. This way, you won’t be tempted to pick up some takeout on the way home or binge on the potato chips in the cupboard. A good post-workout meal doesn’t have to consist of just a sad, little salad; it should be one that satisfies your hunger. Focus on foods with protein and fiber, as these nutrients help fill you up for less calories. Avoid foods with unhealthy saturated fat such as fried foods and fatty cuts of red meat, in favor of foods with healthy fats, such as fish, nuts and avocadoes. Other healthy foods to include in your post-workout meal (and for your other meals and snacks) include non-fat dairy products, beans, your favorite fruits and vegetables, and whole grains.
Of course, everyone splurges on less-than-healthy treats like ice cream or pepperoni pizza sometimes. But having an occasional treat isn’t a big deal if you’re dedicated to your regular fitness routine. Which brings us to our final exercise hack …

Track Your Progress for Long-Term Success

The most important component of fitness is sticking with your exercise routine over time. If you let yourself be swayed by excuses like “I have too much going on today” or “I deserve a break because I had a bad day,” then you’ll quickly get sidetracked from your routine and lose whatever progress you’ve achieved. Keep in mind that as mentioned in the above tips, with an efficient routine, you won’t even have to spend that much time in the gym to get a good workout. You can also modify your workout so that you can do bodyweight exercises at home on days that you’re unable to get to the gym.
A daily or weekly exercise log in which you document your workout stats (including which exercises you did on which day, how much resistance you used, how many reps, etc.) is a great tool to help you stay on track with your fitness goals and chart your progress. Over time, you should be able to handle progressively more resistance in your strength training routine and also improve your cardio performance. It is very motivating to see your progress in black and white, and as this happens, you should notice positive changes in your body and mood as well. Don’t think of exercise as a chore; think of it as an important part of your life, a gift that helps you look and feel your best.

Buying Organic: When Is It Worth It?

You’ve probably heard that buying organic is better for your health and for the environment. Generally, both of these statements are probably true. USDA-certified organic foods are grown free of pesticides, hormones, and other substances and farming practices that may harm your health – while also polluting the world we live in. However, organic foods are also usually sold at a hefty premium to their “regular” counterparts, and certain foods don’t necessarily need to be purchased organic because they carry little risk of contamination. Use this guide to determine which foods you should buy organic, if possible, and which ones are safe to buy “regular.”

Buy Organic…

Animal products – This category includes both meat and dairy. Unlike animals used to produce organic meat and dairy, non-organic meat and dairy animals are commonly fed growth hormones and are administered antibiotics to protect their meat, milk and eggs from infection caused by the animals’ crowded, squalid living conditions. In addition to the potential risks of consuming animal products laden with antibiotics and hormones, there are also concerns that the overuse of antibiotics in factory farming may lead to drug-resistant bacteria strains, such as the mad cow disease outbreak of the 1990s. It’s best to protect yourself from these risks by buying organic meat (including chicken), milk and eggs.
Peppers, celery, potatoes and leafy greens – These vegetables have tested especially high for pesticide residues in government tests. USDA tests found over 60 kinds of pesticides on non-organic, U.S.-grown celery harvested in 2010, close to 50 different pesticides on sweet bell peppers, and over 30 pesticides on potatoes (not including sweet potatoes, which are on the “safe” list). Besides just sweet bell peppers, peppers in general are prone to higher pesticide contamination levels as they readily absorb pesticides through their skin. Green, leafy vegetables such as lettuce, spinach, kale and collard greens also commonly contain high levels of pesticide residues, as farmers regularly douse the leaves of these crops with potent pesticides to keep the pests at bay.
Apples, peaches, nectarines, grapes and berries – Tree fruits like apples, peaches, cherries and nectarines often have high levels of pesticide contamination as these fruits have thin, absorbent skins that do little to them from the various chemicals that farmers spray orchards with to ward off fungus and insect threats. Ground-grown fruits like grapes and berries also commonly contain high levels of pesticides – the USDA has identified close to 60 different pesticides on strawberries alone. Remember that products made with grapes, such as raisins, grape juice and wine (more on wine below) may also contain pesticide residues and should be purchased organic when feasible.
Baby food – Because it is made of condensed foods, baby food will contain intensified levels of any toxin found in the produce or animals used to make it. Moreover, infants and toddlers are especially vulnerable to the effects of pesticides, antibiotics and other chemicals due to their small body size. Toxin exposure during certain stages of a child’s development may also cause brain damage and other developmental problems. For these reasons, it is also a good idea to eat organic when you are pregnant to minimize your baby’s exposure to harmful chemicals in the womb.
Coffee, chocolate and wine – Some of the foods that contain the most pesticides are also some of the most addictive. Coffee beans, for example, are often imported from countries with lax laws on pesticide use, so buying organic coffee is pretty important – especially if you drink it every day. Most organic coffee also carries a “Fair Trade Practices” label, which means that the people who grew the beans were paid and treated fairly. The above statements also apply to chocolate, whose raw ingredients (cocoa beans) are also grown in countries with less-stringent pesticide and labor regulations than the U.S. Lastly, if you drink wine, buying organic will help protect you from the many pesticides used on grape crops. Note that the label of some wines will say “Made with organic grapes” rather than declaring the entire product certified organic, as sulfites are often added to otherwise organic wines for preservation purposes.

Use Your Own Discretion With…

Carrots and cauliflower, and out-of-season fruit – Cauliflower and carrots have so-so rankings when it comes to pesticide residue levels, so whether or not you buy these items organic may depend on how often you eat them or how careful you are about pesticide exposure. Like coffee and cocoa beans, out-of-season fruit is often (though not always) grown in places outside the U.S. that do not have stringent pesticide regulations.

Buy “Regular”…

• Asparagus
• Avocados
• Bananas
• Broccoli
• Cabbage
• Cantaloupe
• Corn
• Eggplant
• Grapefruit
• Kiwi
• Mango
• Mushrooms
• Onions
• Papaya
• Pineapple
• Sweet Peas
• Sweet Potatoes

It is generally safe to consume the non-organic versions of the above fruits and veggies because they are protected from pesticide exposure, thanks to either their thick peel or by the lack of pesticides used to grow them.

Other Things to Consider…

Although it won’t necessarily benefit your health, there is an argument to be made for buying everything organic. Buying organic supports local farmers, sustainable farming practices, and animal welfare. Many people also prefer the taste of organic produce to that of non-organic fruits and vegetables.
And yet another thing to consider is that even non-organic foods are regulated by the USDA for safety, and contain chemical levels that the government agency deems safe for human consumption. Nevertheless, the long-term effects of pesticide exposure are not fully known, and as mentioned above, even small amounts of toxins can be dangerous for babies and pregnant women. When it comes to vitamin and mineral content, the jury is still out on whether organic food is more nutritious. Finally, consider that the health advantages of eating more fruits and vegetables in general, even if the produce isn’t grown with organic practices, are likely greater than the harm caused by trace pesticide exposure.

What to Do About Depression

Although it’s a serious health condition, major depression is widely misunderstood. According to statistics from the National Mental Health Association, 54 percent of people view depression as a personal weakness, while 41 percent of depressed women are too embarrassed to seek help. Despite the social stigma of getting depression treatment, depression can wreak havoc on your personal life, professional life and overall quality of life if left untreated. At its worst, depression can result in suicide. Depression is also a risk factor for coronary heart disease, the leading cause of death in the United States. If you have symptoms of depression, it’s important to realize that you’re not alone, and to seek out help with the following steps. Your very life may depend on it.
1. Determine Whether You Have Depression
Major depression, a serious mental disorder, is sometimes confused with sadness, a temporary low mood that is a normal reaction to unhappy events in life like the death of a loved one or losing a job. Although these life events can trigger depression in some individuals, most people will, eventually, be able to recover and return to their normal mood-state. If you’re not sure whether you have depression or a temporary case of the blues, make an appointment to talk with your primary care physician.
Your doctor will evaluate you for depression symptoms, some of which may include:
-Feeling sad or having a low or irritable mood most of the time
-Inability to feel pleasure from usual activities
-Feeling worthless, hopeless or guilty
-Frequent thoughts of suicide
-Change in appetite
-Lack of energy
-Trouble sleeping
-Difficulty concentrating
If you’ve experienced any of these symptoms for a period of two weeks or longer, you may be clinically depressed. There are also free self-evaluation tests for depression you can take online, including tests offered by MayoClinic.com and WebMD. However, it’s important to see a trained health professional who can make an official diagnosis. Your doctor can also determine whether your depression symptoms result from a nutritional deficiency or an underlying health problem. A lack of certain nutrients, such as B vitamins or essential minerals, as well as some health problems, including thyroid disorders, may cause depression symptoms in some people.
2. Develop and Stick to a Treatment Plan
If your primary care physician determines you have depression, you’ll likely be referred to a mental health professional—such as a psychiatrist or social worker—who can help you develop a treatment plan. In many cases, your treatment plan may include talking to a therapist once or twice a week. If your depression is moderate or severe, a doctor may prescribe an antidepressant medication, such as a selective serotonin reinuptake inhibitor (SSRI) which works by increasing the amount of serotonin, a mood-related hormone, in your brain. According to MayoClinic.com, a combination of therapy and antidepressant medications is usually the most effective treatment for depression.
Other depression treatments include light therapy—exposing yourself to full-spectrum light for 15 to 30 minutes per day—and group therapy, in which you work through your issues in a group environment. Less commonly, treatment-resistant depression that doesn’t improve with antidepressants may necessitate additional or alternative treatments, such as hospitalization, electroconvulsive therapy, or vagus nerve stimulation.
Whatever your treatment plan for depression, it’s essential that you stick to it and don’t stop taking your medication or stop going to therapy as soon as your symptoms subside. Quitting depression treatment before your doctor deems it safe can result in a return of depression symptoms, and abruptly stopping antidepressant therapy can even cause withdrawal symptoms.
3. Take Care of Yourself
Whether you’re currently receiving treatment for depression or your doctor has determined your symptoms aren’t serious enough to require medication, it’s important to take good care of your health to prevent depression symptoms from developing or returning.
Some important self-care steps for staying depression-free include:
-Exercising regularly (You’ll gain the most benefits by exercising for at least 30 minutes a day, five days a week)
-Eating healthy (Avoiding unhealthy foods high in saturated fat and sugar, while focusing on nutritious foods high in vitamins, minerals and omega-3 fatty acids, e.g., fruits, vegetables, whole grains, fish)
-Getting about eight hours of sleep every night
-Avoiding alcohol and other recreational drugs
-Engaging in positive social interactions with supportive friends and family
-Reducing stress by cutting out stress-inducing obligations, meditating, practicing yoga, journaling or talking to someone about your worries
-Getting some sunlight exposure each day or using a light therapy box
For most people, following the steps outlined above (getting a professional diagnosis, sticking to a treatment plan, and leading a healthy lifestyle) should bring about some reduction in depression symptoms within a matter of weeks. If you’re feeling suicidal and are afraid you might harm yourself, go to the nearest emergency room or hospital.

5 Steps to Help You Study Smarter, Not Harder

Students of all ages can benefit from learning how to best absorb the information they need to know. Whether you’re in high school, college, or just needing to pass a test at work, you can learn to study better so you’re not stuck with a poor score. Even if you’ve never considered yourself a good test-taker, you don’t have to resign yourself to D’s. Here are a few tips to help you make the most of the brain you’ve got.

Step 1: Figure Out the Testing Style

Many teachers will tell you this on the first day of class when going over the syllabus and course expectations, so make sure you show up. Read through the syllabus, too, focusing on assignments, expectations, and especially grading percentages. The syllabus is extremely important, and especially in college classes, this may be the only time your professor informs you of an assignment. Don’t be one of those students who looks at the syllabus on the first day of class and then ignores it for the rest of the semester. If tests are worth 80% of your grade, you want to know about it.
Showing up the first day isn’t the only thing you can do. Many professors are willing to answer questions if you ask. If they don’t tell you, ask if it will be multiple choice. Ask whether the test will come from the PowerPoint slides they showed in class, the textbook, or both. To get even more information, try asking their past students or looking them up on a website such as RateMyProfessors.com Sometimes commenters will give tips about how hard the tests will be or where the test questions are taken from. If the test turns out to be different from what you expected, at the very least, you’ll learn your teacher’s testing style after the first test. Use what you’ve learned to study for the next one.

Step 2: Take Great Notes

Before you can study, you need to take notes. Depending on the class, notes may be all you have to study from, or you may only need to take minor notes to supplement the notes your teacher posted online. If you followed the first step, you should know whether your notes need to be detailed, or whether you just need to write a few words on your handouts to make sure you understand the concepts. At any rate, make sure you take some kind of notes. Even if you already have the information, the simple act of writing something down helps you to remember it.

Step 3: Organize (Your Notes and Your Brain)

Once you know what topics you need to study and you have taken the notes you need for the test, it’s time to get organized. Locate all of the readings, textbooks, and handwritten notes that you will need to use to study, and keep them all in one place, whether it’s a folder on your computer or an actual, physical folder. If you type instead of write, back up your notes. This is especially important if you’re studying over the course of more than one day (your best bet if you want to remember the information after the test is over with). Losing your notes is never good.
Read through all of the material, but don’t focus too hard on cramming it into your brain just yet. Focus on how everything fits together. Make connections between different concepts and figure out how you can group them together. If you find something you don’t understand in your notes, try to find it in your book and add to them. If your notes are messy, disorganized, or contain extra information that you know isn’t going to be on the test, now is the time to rewrite them. Try making a “cheat sheet”: one sheet of notebook paper where you cram all of the important information into 8 ½ by 11 inches (you may use the back if you need). Just don’t cheat with it—it sucks to get expelled. You can write small, but make sure you can read it.

Step 4: Memorize

Memorizing is an obvious step, but how you memorize matters. Don’t just read the same sentence a hundred times until the words start to run together and you no longer know what the word “the” means. Simply cramming a word or phrase into your brain is inefficient. Your brain works better when it understands things, and it also works a bit like a web with millions of different connections between neurons. When you connect an idea to something you already know, you’re more likely to remember it. The more connections, the better.
There are a ton of memory tips you can find online, so you can be creative with this step. Ask yourself questions that you think might be on the test, then answer them out loud or write the answers on a sheet of paper. Create mnemonic devices, make flash cards, or draw pictures. You can find out your learning style here and use your result to help you study. Visual learners may do well with flash cards, whereas auditory learners may want to create a song to go with the concepts, and kinesthetic learners might want to build a model.

Step 5: Stay Calm

On the day of the test, the most important thing is to stay calm. If you finished studying all of the material, you don’t need to cram last minute. You can’t memorize every single detail, but the important thing is that you studied all of the chapters. If you ran out of time the night before, cramming five minutes before the test may help, but most of the time your best bet is to arrive a few minutes early and sit there with your iPod or book until the test is passed out. You’re as ready as you’re ever going to be, so why worry? You’re going to ace it.
Good luck, test takers. Even if you don’t get an A on your next test, the more practice you get, the better your chances are. You don’t have to follow every tip above, either. Try them out, then pick and choose those that work for you. If flash cards aren’t your thing, that’s fine. The important part is learning how your brain works and using it to your advantage. And above all, have confidence in yourself. If you do that, your grades will be rising in no time.

How to Improve Yourself: Why Books and Seminars Aren’t Enough

How to Improve Yourself: Why Books and Seminars Aren’t Enough

Posted on October 18, 2011 With 0 Comments By Kaitlin Timmer

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I’ll admit it: I’m a self-help book junkie. I love reading about how to improve my memory, be more resilient in times of stress, and impress people in only 90 seconds. Now, you may not have the same addiction to self-help books as I do, but if you’ve ever read one in an attempt to change or improve something in your life, chances are you’ve faced this truth: reading a book usually isn’t enough. It’s great to get that knowledge and that outside perspective, but it’s not enough. Reading a book about dieting won’t lose that 30 pounds for you. Neither will a workshop or seminar, or even speaking directly to an esteemed guru. So how can you improve yourself, then?

Learn

“But you just said that reading wasn’t enough,” you may be thinking. I did. In most cases, it isn’t, but it’s still an important step. For many of us, learning something new can be the catalyst to get ourselves to take some kind of action. You have an epiphany, and suddenly the motivation you could never find is there, or you find some new trick that makes dieting (learning a dance, overcoming your fears) so much easier. For some of us, though, learning becomes an excuse to not have to take action. It’s easy to tell yourself, “I’m doing everything I can. Look at how many books I read and how much research I did!” Don’t use that as a reason not to act. In the days of the internet, there’s always something more you can learn, more articles you can read, but there comes a point when you have to move on to the next step.

Think About What You’ve Learned

For me, there’s a huge difference between speeding through a self-help book and taking a few minutes now and then to think about what I’m reading. Like anyone else, I find it hard to motivate myself sometimes (even if we’re talking about a goal I really want to achieve!), but sometimes just letting my mind mull over new information is enough. Suddenly, I jump up and write an article, clean my room, or step on the treadmill. But I never get that reaction if I don’t set the book down for a second and allow myself to think. The next time you’re researching how to achieve your goal, step back and just think about it for a few minutes. Let your curiosity take over, and your imagination might just do half of your work for you. Now, wouldn’t that be nice?

Try Everything

Once you’ve read a few books, you probably have some ideas about where to start. If you’re trying to treat your diabetes, you may have come across some foods that you should and shouldn’t eat, or maybe you found out about a revolutionary new treatment that’s showing promise. Don’t just stand there; give these things a shot. In the case of a health condition, it’s a good idea to discuss these things with your doctor first, but don’t let your doctor dictate your treatment. Patients who are more involved in their treatment do better and recover more quickly from illness than patients who simply obey their doctors’ commands.
This doesn’t just apply to health conditions, either. If you’re trying to overcome a phobia, actively seeking out ways to beat your fears will get you more relief than assuming there’s only one way to do things (or worse—thinking that there’s no solution for you). Don’t lose hope when your first try doesn’t pan out. Different things work for different people. Just because something didn’t work for you doesn’t mean nothing will. If you really want something, be creative. There are a million different things you can try, and it’s likely that something will eventually pay off. How many times have you heard a story about someone who tried everything, then just as they were getting ready to give up, they finally found the one thing that changed their life? If you stop before trying everything, you may miss that miraculous solution.

Get Support

No man is an island, and neither is any woman. You may think you can handle things on your own, and maybe you can…but that doesn’t mean you have to, or that you should. If you’re struggling, reach out to someone you trust, whether it be your mom, your spouse, or your best friend. Tell them what you’re trying to do, and see if they have any suggestions or want to join you in your journey. If you’re trying to get in shape, ask a friend to be your workout buddy. If you’re sick, ask someone to go to the doctor with you and hold your hand. You might be surprised at how much better you feel or how much farther you can run with a friend by your side.

Go Get ‘Em, Tiger

Now that you’ve learned how to approach self-improvement, it’s time to start working toward your goal. The takeaway from this article is that, although it’s a great idea to learn from those who have traveled your path before you, it is not a replacement for learning and experimenting for yourself. An experience is worth a thousand books. Just reading this article won’t change your life, just like simply watching an exercise video won’t make you buff. It’s what you do with the information you have that matters. It’s being willing to take charge of your life and deciding that you’re ready to make a change that makes the difference. And a little help along the way doesn’t hurt.

Top 10 Items for Any Office Survival Kit

The office can be a dangerous place. Things spill, buttons pop and wounds happen. Rather than having to MacGyver something out of Scotch tape and plastic forks from the office pantry, pick up the items on this list so you’re prepared for anything your workplace throws at you.

1. Deodorant

You’re a busy person, always on the go, running from meeting to meeting. What happens when all that sweat wipes away your morning antiperspirant? Just reach into your desk and reapply – your coworkers will thank you.

2. Tide Pen

Throughout the day, you eat a lot of clothing-unfriendly foods – chocolate, pasta and coffee immediately come to mind – and at least once between the hours of nine and five, you’re liable to spill something on yourself. Enter the Tide pen, the miracle tool you’ll never be without again.
Just press the pen over the stain, rub the cleaning solution around a bit and wait for it to work its magic. By the time the spot dries, your stain (and sense of panic) will be gone.

3. Sewing Kit

It happens – you pop a button or split a seam and you’ve got a presentation to give in 10 minutes. If you’re prepared, you’ve already bought a cheap sewing kit at the local drugstore and stowed it away in your top desk drawer for such an occasion.
Trust me, $7 now will save you a lot of time and tears later.

4. Hair Brush

This one follows the same logic as the deodorant, especially during winter when you’re always going in and out of places wearing a hat.

5. Lint Roller

You might have pets, or someone’s new “fur” coat is starting to shed at the office. Either way, you need something to get the fuzz off your back and a lint roller in the desk does just the trick. You can find them at most grocery stores for a few dollars from brands like 3M and Smartek.

6. First Aid Kit

Do you really want to be scrambling around the office when you cut your finger on an envelope, or accidentally staple your thumb to a packet of papers (not that that’s ever happened to m- you know what? Let’s move on)?
Your local drug store or pharmacy is sure to have one in the $8-$10 range, complete with bandages, gauze, antibacterial cream, tweezers and everything else necessary to treat those office battle wounds.

7. Eyeglass Kit

We’re not just talking a tiny screw driver and a few spare screws, here. You should always have a magnifying glass, microfiber lens-cleaning cloth and a spray bottle full of lens cleaner, as well.
Always spray the cleaner on the cloth, then wipe the cloth on the glasses. You never spray directly on the lenses themselves. This technique can also be used for computer screens and touchscreen phones.

8. Pocket Notebook

Meetings crop up all the time, either in the office conference room or out at lunch. Don’t panic trying to find something to write on for those occasions, pick up a cheap-o notebook for fifty cents at the corner store, or invest in a set of three Moleskine Cahier notebooks for a more professional note-taking look.

9. Spare Umbrella

You don’t remember rain in today’s forecast, right? Well, it happens and you don’t want to get caught out in the cold without any protection. A compact umbrella that’s easy to store in a desk and/or your bag can save your bacon (and your hair) when the clouds open up. Just remember to put it back in your desk drawer the next day so it’s there when the weather unexpectedly changes again.

10. Twenty Bucks

A ten, a five and five ones should be stowed away in a secret compartment in your desk for emergencies. Maybe you forgot your lunch and you need to grab something nearby – use the ten. Someone’s collecting donations for a ill coworker? Put the five in the jar. Or maybe your stomach’s bothering you and you need a bottle of ginger ale? Grab a few singles and head to the vending machine.
When you’ve used any (or all) of your emergency funds, be sure to replensih them for the next impromptu occasion. In fact, many Moleskine notebooks have special compartments in the back of them to store things like money and index cards – you could check off two items on this list in one shot.

3 Easy Steps to Improving Your Mood

Everyone feels down from time to time. We’re human, and with positive emotions comes the possibility of negative emotions. It’s just part of life. But sometimes that negative mood can disrupt your life and cause you intense distress. When that happens, it’s time to make a change. Whatever unpleasant mood it is that you feel most often, it’s something you can change. If you follow the three steps outlined below, you should be on your way to feeling better before you know it. (Actually, you’ll definitely know it!)

1. Focus on the mood you want to have, not the one you’re currently feeling

When you’re feeling sad, lonely, or anxious, you usually want to stop feeling that way. You start to think about how bad it feels, and about how much you wish you were in a better mood. You may even start to think about how anxiety is affecting your blood pressure, how this funk you’re in is probably going to affect your ability to get motivated and find a new job, or how you’ll always feel lonely.
What you should do, instead of concentrating on the offending feeling, is to concentrate on the feeling you’d like to replace it with. If you’re sick of feeling lonely, don’t mull over the nights you’ve spent alone in your apartment. Instead, think about what it will feel like to be surrounded by love and friendship. Imagine how you’ll react to your newfound friends. Picture how you got there. Concentrate on how great it feels to share a laugh with a friend.
This is a bit like the law of attraction, except less touchy-feely. It may sound a bit silly or ineffective, but it’s not. The brain is a powerful organ. I don’t pretend there are any magical powers associated with thinking positively, but it can open your eyes to see opportunities you otherwise would have missed. Its power is also backed up by numerous studies that prove things like the simple fact of smiling, whether you’re happy or not, can cause you to feel happier.

2. Take action; don’t be passive

Once you’ve visualized how you want to feel, what it will be like, and what it takes to get there, it’s time to take action. Being passive is one of the quickest ways to make yourself feel powerless, and powerless people are not happy people. Taking action, on the other hand, gives you control over your life and makes you feel good about yourself.
Taking any action, no matter how small, can have a positive effect. It’s best to take an action related to the mood you want to achieve, though. For example, if you’re feeling sad and you force yourself to do your homework, it won’t have nearly the same effect as if you’re feeling sad and you decide to call a close friend. Unless, of course, you were sad about the fact that you weren’t doing your homework.
The great thing about taking action is that it forces you to stop thinking so hard about the “what ifs.” Instead of letting your thoughts race until you feel even worse than you did to begin with, you’re cutting them off and replacing them with something much more constructive, like thinking about what you can do better…and then doing it. If you’re truly focused on creating the best possible resume you can, you won’t be thinking about the fact that you’re unemployed. You’ll be thinking about the job you’re about to have.

3. Repeat until it becomes habit

Forcing yourself to think happy thoughts instead of sad ones doesn’t come naturally to many of us. Sometimes we actually enjoy feeling bad for ourselves—we feel like martyrs, sacrificing ourselves for the cause, or something equally ridiculous. The truth is, nobody benefits from us ragging on ourselves. It takes practice to change an ingrained habit, though, and your mood is no different. If your bad mood is just an occasional occurrence, you can skip this step, but for many of us, we keep ending up in these same destructive moods, over and over again.
You’ve probably been thinking this way for years, so it’s going to take some time for your mind to get used to thinking differently. Some studies have shown that it takes about 21 days to change a habit. If you can turn your negative or unhelpful thoughts around for three weeks in a row, you may be on your way to drastic change.
There are many tools you can use to help yourself along. One such resource would be the book Learned Optimism by Martin Seligman. When Panic Attacks is a great book to read if your mood problem is anxiety. Both of these books share specific strategies for disputing your negative (and often false!) thoughts and replacing them with more helpful ones. Reading isn’t enough, though. Remember to make conscious changes in the areas that are bothering you. Then keep practicing until it comes naturally.

Top 100: Inspirational Quotes to Live By

Good quotes are often powerful words of wisdom that inspire, educate and even motivate a person to take action. They usually share common themes such as:

• Positive thinking leads to positive outcomes
• Failure is a stepping stone to success
• Help yourself by helping others
• Determination, initiative and persistence are the foundation of success

And yet these lessons of life are typically condensed into 1-2 lines. Therefore we thought it’d be a great idea to come up with the ultimate list of 100 inspiring quotes to live by.
1. “I have never in my life learned anything from any man who agreed with me.” - Dudley Field Malone
2. “If the facts don’t fit the theory, change the facts.” - Albert Einstein
3. “The trouble with not having a goal is that you can spend your life running up and down the field and never score.” - Bill Copeland
4. “It is never too late to be what you might have been.” - George Eliot
5. “All our dreams can come true – if we have the courage to pursue them.” - Walt Disney
6. “Great minds discuss ideas. Average minds discuss events. Small minds discuss people.” - Eleanor Roosevelt
7. “If opportunity doesn’t knock, build a door.” - Milton Berle
8. ”An eye for eye only ends up making the whole world blind.” - M.K. Gandhi
9. ”Ask not what your country can do for you — ask what you can do for your country.” - John F. Kennedy
10. ”I haven’t failed. I’ve just found 10,000 ways that won’t work.” - Thomas Edison
11. ”It is the mark of an educated mind to be able to entertain a thought without accepting it.” - Aristotle
12. ”It wasn’t raining when Noah built the ark.” - Howard Ruff
13. ”It’s not whether you get knocked down, it’s whether you get up.” - Vince Lombardi
14. ”Keep your friends close and your enemies closer.” - Sun-Tzu
15. ”Logic will get you from A to B. Imagination will take you everywhere.” - Albert Einstein
16. ”Never leave that till tomorrow which you can do today.” - Benjamin Franklin
17. ”Be not afraid of greatness. Some are born great, some achieve greatness, and some have greatness thrust upon ‘em.” - William Shakespeare
18. ”That which doesn’t kill us makes us stronger.” - Friedrich Nietzsche
19. ”The quickest way to double your money is to fold it over and put it back in your pocket.” - Will Rogers
20. ”Even if you’re on the right track, you’ll get run over if you just sit there.” - Will Rogers

21. ”To be prepared for war is one of the most effective means of preserving peace.” - George Washington
22. ”When you come to the end of your rope, tie a knot and hang on.” - Franklin D. Roosevelt
23. ”Do not worry if you have built your castles in the air. They are where they should be. Now put the foundations under them.” - Henry David Thoreau
24. “What lies behind us and what lies before us are tiny matters compared to what lies within us.” - Ralph Waldo Emerson
25. “What you do speaks so loudly that I cannot hear what you say.” - Ralph Waldo Emerson
26. ”I think and think for months and years. Ninety-nine times, the conclusion is false. The hundredth time I am right.” - Albert Einstein
27. “Few are those who see with their own eyes and feel with their own hearts.” - Albert Einstein
28. ”Age is an issue of mind over matter. If you don’t mind, it doesn’t matter.” - Mark Twain
29. “People who are crazy enough to think they can change the world, are the ones who do.” - Apple Computers
30. ”You must be the change you want to see in the world.” - M.K. Gandhi
31. “I’ve missed more than 9000 shots in my career. I’ve lost almost 300 games. 26 times, I’ve been trusted to take the game winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed.” - Michael Jordan
32. “If you want to test your memory, try to recall what you were worrying about one year ago today.” - E. Joseph Cossman
33. ”Whether you think you can or think you can’t, you’re right.” - Henry Ford
34. ”Failure is the condiment that gives success its flavor.” - Truman Capote
35. ”Remember that happiness is a way of travel, not a destination.” - Roy Goodman
36. ”In between goals is a thing called life, that has to be lived and enjoyed.” - Sid Caesar
37. “The more I want to get something done, the less I call it work.” - Richard Bach
38. ”The only thing worse than a man you can’t control is a man you can.” - Margo Kaufman
39. “To avoid criticism do nothing, say nothing, be nothing.” - Elbert Hubbard
40. ”We see things not as they are, but as we are.” - H. M. Tomlinson

41. ”The man who removes a mountain begins by carrying away small stones.” - Chinese Proverb
42. ”Vision without action is daydream. Action without vision is nightmare.” - Japanese Proverb
43. ”If you keep saying things are going to be bad, you have a chance of being a prophet.” - Isaac B. Singer
44. “The difference between ordinary and extraordinary is that little extra.” - Jimmy Johnson
45. “When I hear somebody sigh, ‘Life is hard,’ I am always tempted to ask, ‘Compared to what?’” - Sydney Harris
46. “The only people who find what they are looking for in life are the fault finders.” - Foster’s Law
47. ”I am an optimist. It does not seem too much use being anything else.” - Winston Churchill
48. “If you’re going through hell, keep going.” - Winston Churchill
49. ”Life is a shipwreck but we must not forget to sing in the lifeboats.” - Voltaire
50. “The best way to predict the future is to create it.” - Abraham Lincoln
51. “Don’t go through life, grow through life.” - Eric Butterworth
52. “Positive anything is better than negative thinking.” - Elbert Hubbard
53. ”Do not wait to strike till the iron is hot; but make it hot by striking.” - William B. Sprague
54. “Great spirits have always encountered violent opposition from mediocre minds.” - Albert Einstein
55. “I know for sure that what we dwell on is who we become.” - Oprah Winfrey
56. “In any situation, the best thing you can do is the right thing; the next best thing you can do is the wrong thing; the worst thing you can do is nothing.” - Theodore Roosevelt
57. “Keep on going and the chances are you will stumble on something, perhaps when you are least expecting it. I have never heard of anyone stumbling on something sitting down.” - Charles F. Kettering
58. “Twenty years from now you will be more disappointed by the things that you didn’t do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover.” - Mark Twain
59. “There are two primary choices in life: to accept conditions as they exist, or accept the responsibility for changing them.” - Dr. Denis Waitley
60. “Do not let what you cannot do interfere with what you can do.” - John Wooden

61. “Cause change and lead; accept change and survive; resist change and die.” - Ray Norda
62. “Defeat is not bitter unless you swallow it.” - Joe Clark
63. “Don’t let life discourage you; everyone who got where he is had to begin where he was.” - Richard L. Evans
64. ”A mind is like a parachute, it doesn’t work if it isn’t open.” - Frank Zappa 

65. “If you want to make your dreams come true, the first thing you have to do is wake up.” - J.M. Power
66. “In matters of style, swim with the current; in matters of principle, stand like a rock.” - Thomas Jefferson
67. “Life is 10% what happens to us and 90% how we react to it.” - Dennis P. Kimbro
68. “Winners lose much more often than losers. So if you keep losing but you’re still trying, keep it up! You’re right on track.” - Matthew Keith Groves
69. “An obstacle is often a stepping stone.” - Prescott
70. “The only thing worse than being blind is having sight but no vision.” - Helen Keller
71. “The real opportunity for success lies within the person and not in the job.” - Zig Ziglar
72. “If you cannot do great things, do small things in a great way.” - Napoleon Hill
73. “Luck is a dividend of sweat. The more you sweat, the luckier you get.” - Ray Kroc
74. ”Perfection is not attainable, but if we chase perfection we can catch excellence.” - Vince Lombardi
75. “People often say that motivation doesn’t last. Well, neither does bathing – that’s why we recommend it daily.” - Zig Ziglar
76. “If not us, who? If not now, when?” - John F. Kennedy
77. “Be more concerned with your character than with your reputation. Your character is what you really are while your reputation is merely what others think you are.” - Dale Carnegie
78. “The elevator to success is out of order. You’ll have to use the stairs… one step at a time.” - Joe Girard
79. “Some men see things as they are and say why – I dream things that never were and say why not.” - George Bernard Shaw
80. “A successful man is one who can lay a firm foundation with the bricks that others throw at him.” - Sidney Greenberg

81. “I don’t know the key to success, but the key to failure is trying to please everybody.” - Bill Cosby
82. “The man who has confidence in himself gains the confidence of others.” - Hasidic Proverb
83. “Management is doing things right; leadership is doing the right things.” - Peter F. Drucker
84. “You miss 100% of the shots you don’t take.” - Wayne Gretzky
85. “Be who you are and say what you feel, because those who mind don’t matter and those who matter don’t mind.” - Dr. Seuss
86. “I am always doing that which I cannot do, in order that I may learn how to do it.” - Pablo Picasso
87. “Do not go where the path may lead, go instead where there is no path and leave a trail.” - Ralph Waldo Emerson
88. “Enjoy the little things, for one day you may look back and realize they were the big things.” - Robert Brault
89. “Not everything that can be counted counts, and not everything that counts can be counted.” - Albert Einstein
90. “By failing to prepare, you are preparing to fail.” - Benjamin Franklin
91. “Many of life’s failures are experienced by people who did not realize how close they were to success when they gave up.” - Thomas Edison
92. “Choose a job you love, and you will never have to work a day in your life.” - Confucius
93. “The pessimist sees difficulty in every opportunity. The optimist sees the opportunity in every difficulty.” - Winston Churchill
94. “The only way to have a friend is to be one.” - Ralph Waldo Emerson
95. “Great thoughts speak only to the thoughtful mind, but great actions speak to all mankind.” - Theodore Roosevelt
96. “You make a living by what you earn; you make a life by what you give.” - Winston Churchill
97. “The journey of a thousand miles begins with one step.” - Lao Tzu
98. “What counts is not necessarily the size of the dog in the fight – it’s the size of the fight in the dog.” - Dwight D. Eisenhower
99. ”Keep away from people who try to belittle your ambitions. Small people always do that, but the really great makes you feel that you, too, can become great.” - Mark Twain
100. ”Every truth passes through three stages before it is recognized. In the first, it is ridiculed. In the second, it is opposed. In the third, it is regarded as self evident.” - Arthur Schopenhauer

12 Tips To Help You Grill Like A Pro

Grilling outdoors has become an instinctive part of the human condition for thousands of years since the invention of fire and the dawn of humanity. Today, there are still very few things as enjoyable and satisfying as preparing a meal outdoors using live fire. Unfortunately, grilling is also somewhat of a lost art as many traditions of grilling were lost when industrialized societies adopted indoor kitchens. Our passion for barbecue remains, but we have to re-learn the techniques of outdoor cooking to suit today’s generation of grills.
Here are a dozen tips that you can use to cook like a pro. The first three have been popularized by Steven Raiclen,  “The Professor” of  the Barbecue University books and television show.

1. Keep It Hot

Always preheat your grill to the highest possible temperature. This burns off all remaining residue from your last meal while generating conductive heat for searing meats.

2. Keep It Clean

After pre-heating your grill, use a wire brush to further prepare your grilling surface. If you have done an adequate job pre-heating your grill, all the leftover material will flake off very easily.

3. Keep It Lubricated

One of the keys to great grilling is to keep your food from sticking to the grates. The simple solution is to lubricate the grilling surface just before using it. Use a folded cloth or a paper towel dipped in vegetable oil. Next, use grilling tongs to drag the oiled fabric or paper across the bars of the grate. Another alternative is to use one of the grilling sprays that are marketed for use specifically on outdoor grills.

4. Get Great Grill Marks

A stunning visual presentation is a surefire way to impress your guests. When cooking meats, rotate each piece 90 degrees halfway through cooking on each side. In this way, you can ensure a beautiful cross-hatched pattern of great grill marks.

5. Use A Liquid Filled Drip Pan

There are two ways to cook over fire, directly and indirectly. When cooking indirectly, always use a disposable foil drip pan underneath the food. Be sure to fill the pan with some kind of liquid. As the fluid boils, it creates humidity that keeps your food moist. The liquid will also catch drippings in order to prevent flare ups. Hot water will work fine, but using beer or wine will add extra flavor to your food. Pre-heating the liquid ensures that steam will be created sooner rather than later.

6. Keep A Spray Bottle On Hand

To prevent flare-ups when cooking under direct heat, keep a spray bottle filled with water nearby. Even a nice water gun will work in a pinch.

7. Smoke Equals Flavor

The ability to use smoke is one of the critical factors that separates outdoor cooking from indoor food preparation. There are several keys to utilizing smoke when cooking. First, find the right species of wood as each variety produces its own distinct flavor. Always use hardwoods such as oak, hickory, or mesquite as soft woods like pine can emit a toxic residue. Other great sources of smoke include fruit woods such as apple and cherry. Next, soak the wood pieces for at least an hour before placing them directly on the coals. Make sure to remember to replenish the wood at least once an hour. Finally, don’t bother to smoke any meats for more than three to four hours as the outer layers will already have absorbed as much smoke as possible.

8. Never Cook Fish Directly On A Grate

Fish cooks great on a grill, but only if you take special precautions. Fish is delicate, so it cannot withstand sticking to a hot cooking surface. To get around this issue, use a fish basket, which is a device that allows you to hold your fish in a separate container away from the grate. When it comes time to turn the fish, you can easily flip the entire basket as the fish is held on both sides. Finally, cooking on a cedar plank is a popular way to grill salmon without having it touch the hot surface of the grates.

9. Go Beyond Meat

Meat is great on the grill, but for some reason, most guests will want something else with their meal. Fortunately there are great recipes out there for grilling bread, vegetables, and even dessert. For example, pita bread cooks up nicely in seconds on a ordinary grill, corn and potatoes are very common, and a rotisserie grilled pineapple makes for a spectacular dessert.

10. Stay Safe

Follow some basic rules to keep your outdoor cooking from becoming a hazardous duty. Avoid using lighter fluid for starting charcoal as newspaper underneath a chimney starter works better and is inherently safer. Never use gasoline or any other type of motor vehicle fluid. Close off the valve to your propane tank when it is not in use. Keep young children away from grills, and always use gloves when handling anything that has come in contact with the grill such as a rotisserie, a skewer, or a fish basket.

11. Don’t Puncture The Meat

Some people test for doneness by sticking a fork in their food, or in the worst case scenario, cutting into it. Never do this, as the juices will drain out of the meat. Instead use an instant read meat thermometer to confirm the proper temperature. These devices can be purchased at any supermarket for under $10 and are essential equipment for any aspiring grill master.

12. Let It Rest

As tempting as it is, never serve your meal hot off of the grill. After your meal is fully cooked, take it off of the grill and let it sit. The thicker the cut, the longer it needs to rest. A nice steak needs about 5-10 minutes while a big brisket might need a half hour or longer. If you want to preserve the temperature, cover the food in aluminum foil and place a folded dish cloth on top of that for additional insulation.
Grilling is an incredibly fun way to cook a meal, but a poorly prepared dish can leave you and your guests disappointed. While grilling is a relatively simple form of food preparation, these few strategic tips can make all the difference.

6 Quick and Sneaky Ways to Make Your House Look Clean (Even When It’s Not)

Unexpected visitors really have a lot of nerve. Not only do they disrupt your schedule but they are also rude enough to drop by without giving you ample time to clean your house.
While you might generally keep your house fairly neat and clean, there is always going to be a bit of clutter, dust or grime at any given time, and that time usually hits when unexpected guests call to say they are five minutes away. Six quick and sneaky tips can work to make your home appear clean and cozy in a jiffy.

1. Shiny Spots

Making the bright shiny silver things around the house as bright and shiny as their supposed to be is a very quick and easy way to make it appear as if your whole house gleams. Think about it. If you see a dingy stainless steel sink or, worse yet, a grimy broiler handle beneath the oven, you don’t really pay it much mind. But when you see that broiler handle so dazzling bright that it reflects sunlight, you automatically think, wow, this person keeps a really clean house. They even clean the broiler handle.”
The same could be said for your home if you simply wipe a damp rag over the silver stuff and then dry it off before it makes those horrendous streaks. People will be so blown away that all your silver things shine, they will fail to notice the carpet needs vacuuming, the shelves need dusting or that you haven’t washed your windows since you put on that political sticker that says, “We Like Ike.” If you do an exceptional job on the bright shiny silver things, their brightness might even be blinding enough to hide any other disarray even if others are looking for it.

2. Windows and Mirrors

Windows and mirrors, with our without Eisenhower stickers, are automatically going to get people’s attention. They, too, should be shiny and gleaming if possible. A quick trick for cleaning mirrors is always a splash of water or window cleaner wiped dry with a single sheet of newspaper. Newspapers prevent those streaks that can make even the cleanest mirrors look like they belong in a haunted house.
Cleaning windows is a bit trickier, since they annoyingly come with two sides that require your attention and no quick fix — unless you have a tablecloth or a large skirt lying around. Large tablecloths and wide, full peasant-type long skirts work well as an impromptu window dressing that adds interest and texture while drawing attention away from the griminess of your windows. Simply strategically place a few thumb tacks through the edges of the skirt or tablecloth so it drapes artistically around the window and, voila, the effect is so dashing no one notices the filthy glass. This particular step can be avoided, of course, if you have existing window treatments you can close to hide the dirty panes, citing a headache for your reason of needing to be in the dark.

3. Clutter Cache

Even the best-kept homes can look like a scene from Sanford and Son if you have clutter clogging it up. It really doesn’t matter if everything is dusted, polished and situated neatly in a proper place, the whole house looks like a garbage dump. Creating a clutter cache, or a large, readily-available hiding place to stash all your clutter in a jiffy is the answer you seek. Clutter caches can be a large box, bin, laundry tub or any other storage-type container you can easily put out of the way once its full of all your clutter.
To make the most of such a cache, opt for decorative containers that match the room’s décor. Try sweet wicker baskets for the bathroom clutter, fashionable fabric-lined bins for the living room junk and a large ceramic or terra cotta planter to hold all the newspapers and magazines from your kitchen table. Certain furniture items make natural clutter caches, such as those ottomans that open up for storage, those roll-top desks that contain so much unused space and the oven and dishwasher, provided you remember you stuffed all your stuff inside and do not turn them on.

4. Hiding Spots

Similar to the clutter cache, hiding spots serve the same purpose of concealing your junk, just on a much larger scale. A hiding spot goes one better. The best ones are large enough to hold a clutter cache – just in case you’re stuck with a clutter cache that doesn’t have a lid. Many nooks and crannies built right into the home make great hiding spots, with closets as the most obvious.
One exceptional hiding spot is the bathtub or shower stall, either of which is usually large enough for several clutter caches, a bicycle and any unwanted visitors. An opaque shower door or curtain is a must to hide whatever you’ve crammed in the stall or bathtub or it will blow your whole scheme. Other effective hiding spots are in, around and under furniture, beneath couch cushions, and under bed and bedding.

5. The Great Rug Sweep

Sweeping things under the rug is a trick so old it’s even used as a phrase to describe hiding things you are supposed to deal with. It’s stuck around and remained so popular because the practice works. If you pull up a corner of any rug at any given time you’ll find dirt, grime and flattened dust bunnies that get trapped beneath it anyway There is really no harm in adding a bit more from time to time.
This sneaky trick works especially well as a quick fix if you’ve lost or broke your dustbin or accidently drop something that scatters while you’re at a friend’s house for dinner. Please note the trick does not work on wall-to-wall carpeting that’s been installed with nails and tacks. Please also note it will only work for a limited time until the rug starts looking lumpy or rising up and hovering above the floor like a possessed Ouija board.

6. Creative Redecorating

Creative redecorating is the finale of last-ditch efforts to get your house spic and span before that doorbell doth ring. Creative redecorating involves the movement or adjustment of furniture, rugs, wall hangings and other large objects to hide a major flaw you can’t fix in the few minutes you were allotted. Prime examples of creative redecorating include moving the coffee table to the left to hide the juice spill on the white carpet or moving the armchair against the wall to hide the crayon artwork from this morning of which your child is so proud.
Other quick fix methods work best if you have a ready stash of more tablecloths, large peasant skirts or sheets with patterns that don’t have that obvious bedding look. In addition to hiding grimy windows, such large swatches of fabric can cover tables that need dusting, couches that need steam-cleaning and even work to cover a clutter cache you could not stash. Simply throw a decorative piece of fabric over the clutter cache, place a few books and a candlestick on top and you’ve created a makeshift end table. Your guests will be amazed at the immaculateness of your home and you will – guaranteed – be amazed at your level of creativity.

7 Tips to Help You Fall Asleep (On Time)

Most adults suffer from sleep disorders at some point in their life. Sleeping problems are often the product of stress or depression. Other times, they are the result of something much simpler.
You can fight insomnia by practicing good sleep hygiene. Getting into a good system will help you sleep soundly and be well rested to take on each day.

1. Try to sleep during the same hours each day

Going to sleep or waking up at different times every day throws your body completely out of whack. Your brain is hardwired to a 24-hour schedule. When you go to sleep during the same hours each day, you set your circadian rhythms. When you change your sleep patterns, you confuse your body. You’ll be more likely to wake up during inopportune times and it will be harder for you to get to sleep. Be as consistent as possible. Even changing your schedule for a couple of days can throw you off for as much as a week.

2. Keep your body free of toxins

Many substances need to be taken in moderation, if at all. Caffeine, nicotine, alcohol and sugar can all lead to insomnia. If you consume any of these substances, do not do so within a few hours of going to bed. Some people find drinking coffee keeps them awake, even if they consume it early in the morning. Get to know your own body. If you seem to have an issue with stimulants, you may want to remove them from your life completely.

3. Don’t become dependent on sleeping pills

Many people turn to sleeping pills as a quick solution to insomnia. Sleeping pills often work well for a brief period of time. But after you have taken them for a while, you build a tolerance to them. They cease to be effective unless you take larger doses. When someone has to go without sleeping pills, they often don’t know how to cope. They probably don’t need pills at all, but the chemical or psychological dependence has tricked them into thinking they can’t sleep without them. Worse, pills can have dangerous side effects if you use them consistently. Develop good sleep practices and there should be no reason to become dependent on pills.

4. Give yourself some downtime before going to sleep

Some people get caught up with working long into the night. This is especially a problem for college students who need to cram for exams. You will have a hard time sleeping if you’re burdening your mind before bed. Take a few hours to relax before going to sleep.

5. Exercise

Exercising is a good way to get your body tired and release a lot of the stress you are dealing with every day. A good 30-45 minute workout in the morning or afternoon can help you sleep much more effectively at night. Another option is to exercise three hours before going to sleep. This will help to trigger alpha brainwaves so that you will drift off more easily when you lie down. Be careful not to workout just before sleeping though. Your body will become stimulated, making sleep more difficult.

6. Avoid unnecessary naps

Napping during the day may be necessary when there’s a serious sleep debt you need to pay off. However, unnecessary napping can throw your sleep cycle off, making it harder to fall asleep again later that night. If you need to take a nap, do so at least 8 hours before you plan on going to sleep in the evening.

7. Only use your bed for sleep and sex

You need to condition your brain to see your bed as a special place where you only go to sleep. Avoid eating, reading and watching TV while lying in bed.

6 Ways To Beat The Heat For Less

Every summer seems to produce new records for heat, and the only thing rising rising faster than the mercury is the price of staying cool. You could run your air conditioner all day long and upgrade your home with the latest in energy saving devices, but these are expensive options.
Here are six affordable ways to beat the heat:

1. Do It Yourself Automotive Sunshade

Really nice sunshades for your car can reflect the powerful radiant energy of the sun, but they can cost $50 or more. An inexpensive alternative can be constructed for a fraction of the cost. First, go to any bicycle store and ask for a bike box. They will quickly produce a large cardboard box that they receive their bicycles in. They will even be happy to give it to you as they were probably going to through away. Cut out some of the cardboard in the same shape as the inside of your car’s windshield. Finally, cover the outside with aluminum foil. The foil will reflect heat while the cardboard will insulate the foil. Fold it over towards the side covered in foil to store it.

2. Wearable Hydration Packs

Professional cyclists and other athletes have started using vests filled with cooling packs in order to boost their summertime performance and keep from overheating. While these systems work great, they are very expensive. An affordable alternative is to use a backpack hydration system like those sold by the Camelbak company. All you have to do is fill the pack with ice cubes, followed by cold water. Wearing this during outdoor activities keeps you cool by conducting heat away from your back. At the same time, you can enjoy ready access to cold drinking water during your outdoor activities. The best part is that the ice should not melt for several hours, even in the hottest conditions.

3. Turn The Circulation Fan From “Auto” To “On”

If you live in a home with a basement, you have probably learned that the coolest air in your house accumulates there. When your thermostat is set to “Auto”, cold air is only circulated from there while the air conditioner is running. By switching this setting to “On” you can enjoy several cost cutting benefits. First, cool air continues to be re-directed from the basement to the rest of your house, evening out the temperature difference. Next, the heat exchanger in your system will continue to cool air, even after your air conditioner’s compressor shuts down. Finally, having air circulating over your skin will always make you feel cooler, whether the air is from a ceiling fan or the circulation fan in your home’s heating and air conditioning system.

4. Room Darkening Shades

Much of the heat that enters your home comes from the radiant energy of the sun, so it is important to observe which windows receive the most direct sunlight. You could install a heavy curtain by each of those windows, but that is a very expensive option. A more affordable alternative is to use heavy room darkening shades. These vinyl shade roll up when not in use, but do a great job blocking sunlight when deployed. As an added bonus, you will also be able to keep your room dark enough that you can more easily sleep in on summer mornings when the sun rises too early.

5. Choose The Right Clothing

The type of fabric you wear can have a dramatic effect on how you experience higher temperatures. Avoid cotton as it can hold warmth when dry and it prevents ventilation when cool. It also absorbs sweat and odors. Wool is really best suited for winter, so keep it in your closet until at least fall. As an alternative, look for synthetics that are designed with the heat in mind. The ideal materials are nylon blends that breath well and wick moisture away from the skin. Look for thin athletic socks, synthetic t-shirts, and  lightweight nylon travel pants.

6. Try Evaporative Cooling

Evaporative coolers are sometimes called swamp coolers. They are far less expensive to run than traditional air conditioners, but they are only well suited to dryer climates. Some people in the southwestern United States often install evaporative coolers to service their entire house, while others cool a single room with a portable unit. If you live in a humid area, you can still utilize the same effect by setting up misting sprays on your porch or other outdoor areas.
Staying cool can be both difficult and expensive during a long hot summer, as it can be extremely costly to stay inside and run your air conditioner all day. At home, staying cool is largely a question of saving money, while outside the house it is a mostly a mater of comfort and enjoyment. By using a little creativity and ingenuity, you can maintain comfort in the heat without wasting energy and your money.