Perseverance

Cat Finally Masters the Hammock... https://www.facebook.com/Storyful/videos/10153515515883541/

7 best anti-cancer foods

According to the British Medical Journal, diet is one of the most important lifestyle factors and has been estimated to account for up to 80 per cent of cancers of the large bowel, breast and prostate.

Researchers have suggested that 35 out of every 100 cancer cases might be prevented if people simply altered their diets.

While studying the effect of diets on cancer is a complicated process, a large-scale study has been doing just that since 1992.

The European Prospective Investigation into Cancer (EPIC) will be producing reports on diets and cancer over the next two decades.

Here's evidence to support the idea that eating your fruits and vegetables may be a good form of health insurance:

RED ONIONS
With their sweet flavour and rich colour, red onions can be eaten raw or cooked. They are rich in quercetin - a plant pigment that belongs to a class of compounds called bioflavonoids.

Quercetin is a powerful antioxidant (which protects against cell damage from free radicals) and antihistamine (which is given to reduce allergies).

And research shows it may also prevent cancer, especially of the prostate.

A combination of quercetin along with curcumin - the pigment in turmeric - has been shown to reduce the number of pre-cancerous growths in the intestinal tracts of people prone to such growths. Apples and spinach are also good sources of quercetin.

CHILLI PEPPERS
They do not merely spice up food. The peppery hot stuff can induce cancer cells to commit suicide - a process scientists call aptosis or cell death. Normal cells are programmed to self-destruct while cancer cells are not.

Researchers in California reported in March that capsaicin, the stuff that gives chilli peppers their zing, can shrink prostate cancer cells. The hot pepper component also reduced cancer cell production of PSA, a protein that is often produced in high quantities by prostate tumours.

Jalapenos and other chilli peppers are good sources of capsaicin, proof that healthy food need not be bland.

CARROTS
A carrot a day could keep the doctor away. Carrots derive their rich colour from beta carotene, which belongs to a class of compounds called carotenoids. They give fruit and vegetables their colours and are powerful antioxidants.

Diets high in fruit and vegetables that are rich in beta carotene have been shown to potentially reduce the incidence of cancers.

It is best to consume naturally occurring carotenoids from foods rather than supplements.

CRUCIFEROUS VEGETABLES
Your grandmother was right: Eat your cruciferous veggies. Studies associate these vegetables with lower risk of lung and colorectal cancer.

This is because they contain a variety of nutrients and phytochemicals that may work synergistically to stave off cancer.

Good examples are broccoli, brussels sprouts, cabbage, cauliflower, collard greens, kale, kohlrabi, mustard, arugula, horse radish, wasabi and watercress.

BERRIES
Research shows that berries are among the fruit highest in antioxidants and that they are excellent sources of phytochemicals that aid in blocking the growth of cancer cells. Many berries get their rich red colour from anthocyanins - a kind of phytochemical. In laboratory studies, anthocyanins have been shown to inhibit growth of lung, colon and leukaemia cancer cells without affecting growth of healthy cells.

They are also very good sources of vitamin C, so starting your day with a handful of juicy berries could be a good insurance policy against cancer.

GARLIC
Apart from imparting a rich flavour to almost anything on your plate, garlic contains allyl sulfur and other compounds that slow or prevent the growth of tumour cells. Peeling garlic and processing garlic into oil or powder - rather than cooking it immediately after peeling - can increase the number and variety of active compounds.

Researchers also suggest waiting for at least 15 minutes after you peel garlic before you cook it.

According to the National Cancer Institute in the United States, 28 out of 37 studies with allyl sulfur compounds showed that they had some cancer preventive effect. The evidence is particularly strong for a link between garlic and prevention of prostate and stomach cancers.

TURMERIC
Used extensively in Asian cooking, turmeric is known for its anti- inflammatory properties. Its brilliant yellow hue comes from curcumin - a phytochemical that is being studied for its anti-cancer effects as well.

According to University of Chicago scientists, curcumin inhibits a bacterium called H. Pylori which is associated with gastric and colon cancer.

The fresh turmeric root and its dried and powdered form are an integral part of South Asian cooking and studies show that levels of colorectal cancer are low in India and Sri Lanka.

Various studies have reported that curcumin reduces the number and size of existing tumours, and decreases the incidence of new tumour formation.
- The Straits Times

Do the Right Thing

10 Rules for Ethical Leadership

1) The rule of mindfulness. Pay attention! Mindfulness means being attuned to what is going on and then reflecting (without judgment) on the impact your decisions have on others. Organizational mindfulness requires connecting mindful people together to help others in the organization achieve greater congruence between their intentions and outcomes.

2) The rule of respecting others. Recognize and reward the positive intent of others in their actions. It helps create a culture of appreciation and encourages support. But don't leave out self-respect. It is true that you must respect yourself before others can respect you.

3) The rule of engagement. Take the high ground. Understand the limitations, strengths and circumstances under which you initiate and manage your interactions with others. Engage others by being prepared, polite and positive.

4) The rule of wisdom. Let your wisdom govern your actions and decisions. Wisdom is the ability to discern or judge what is true, right or lasting. Sometimes, it is merely common sense and good judgment, blended with a smart plan and clear course of action. Wisdom is usually considered to be a trait that can be developed through experience but not taught.

5)The rule of action. Respond in a timely way to any unethical behavior you observe or receive information about. Stop any inappropriate activity and rectify the situation immediately. Action requires clear intention. Knowing why you are taking action is a considered response rather than a reaction.

6)The rule of power. Know your power and use it well. Power is a person's ability to influence others. Through influence, you spread ideas, set direction, make choices and guide outcomes. All these require accountability and honesty.

7)The rule of dialogue. Talk about ethics and keep the conversation going. Encourage people to understand the full meaning of ethics by talking about it in staff meetings and other work-related areas. Create ongoing communication, rather than attempting to reach some conclusion or express personal viewpoints.

8)The rule of acting without self-interest. Place high value on the fact that other people are actual or potential co-workers, peers, bosses, customers and neighbors. When we act with the best interest of others in mind, we enjoy less conflict, easier problem solving and a greater sense of trust.

9)The rule of listening. Learn to listen. Most of us take listening for granted, so we don't work very hard at improving it. But effective listening doesn't just happen; it takes a great deal of purpose. It's hard work and requires your complete attention.

10)The rule of safety. Protect others. Safety is the condition of being protected against physical harm - socially, spiritually, financially, politically and emotionally. Strive to do no harm and make certain that people around you have a safe harbor to do what is right.

by CCL's Cresencio Torres (Adapted)

The chicken or the egg?

It’s a chicken and egg thing and the answer is, finally?!

Fullness allows no space. Emptiness allows space to get back from it. To be able to circumvent the thing. To be able to observe it from all sides. To look through the layers and know things in terms of self. Emptiness and fullness are boundless. The experience is not in the emptiness or fullness, but in the boundlessness and one is filled with empty words.

The case of a circular cause and consequence.

"It's a little like the chicken and the egg. Companies seem to acknowledge the problem, but everyone is standing around waiting for someone else to find a solution. It's a little frustrating because that means we may have a crisis before most companies do anything about it." Sandra Timmerman

"It is better to be the head of chicken than the rear end of an ox." Japanese Proverb

One Foundation

"If we learn the art of yielding what must be yielded to the changing present, we can save the best of the past." Dean Acheson



Spirit of Si Chuan
"If you want to lift yourself up, lift up someone else." Booker T. Washington (1856-1915)

7 Sure-fire Ways to Kill Your Promotion

Promoting?

When it comes to getting ahead in the world of work, some people make it look so easy. It's almost as if they know of a secret fast track that's helped propel them from one level to the next. They land jobs at the best companies, impress all the right people and seem to be promoted even before the ink on the job offer is dry.

On the other hand, the world of work is certainly filled with people who just can't seem to climb the next rung of the corporate ladder. No matter how hard they try or how badly they want it, being promoted seems impossible.

Susan Britton Whitcomb identifies the characteristics and behaviors that differentiate these two types of people in her book, "30-Day Job Promotion
" "Having interviewed numerous managers and worked with hundreds of career-minded clients over the years, a clear pattern has emerged: Those with the greatest promotablility demonstrated a blend of hard skills and, more importantly, soft skills. For example, confidence, critical thinking and commitment," Whitcomb says.

But what about people who can't position themselves in the promotion pipeline? Why aren't they moving forward, even though they're perfectly qualified for a higher-level position? A significant part of the problem may be that, because of their attitudes and behaviors, decision-makers ruled them out of consideration for a promotion long before the option was available.

According to Whitcomb, there are several mistakes people can make that will hinder their chances of being promoted or earning the support of their superiors and colleagues. In "30-Day Job Promotion," she outlines seven faux pas:

1. Not dressing, speaking or acting the part
When it comes to being promoted, looks do matter. If you don't look the part, it will be much more difficult for decision-makers to envision you in it. Instead of dressing sloppily or inappropriately, strive to dress in a manner similar to people two levels above you.

2. Being unprepared with talking points about the value you'd bring to the position
Just because the decision-maker in the promotion process is already familiar with you doesn't mean you're done proving yourself to him or her. Highlight your skills, knowledge and strengths to reinforce your return on investment.

3. Being deceitful or underhanded
If you're acting friendly and respectful to superiors one moment and undermining them behind their backs the next, you risk developing a reputation for being two-faced and untrustworthy.

4. Being clueless about the big picture
Decision-makers want to know that promoting you will impact the company's bottom line. If you can't convince them that your new ideas and extra effort will achieve the company's goals, you probably won't gain their buy-in for a promotion.

5. Pouting or grousing
It's important for leaders to exude a positive attitude at all times -- both good and bad. Decision-makers will never be able to support you as a leader, worthy of promotion, if you're being bitter, negative or dismissive of others because you don't get your way at work.

6. Expecting a promotion without going above and beyond in your current position
Some people mistakenly believe that because they do their job well and do what's asked of them, they're entitled to a promotion. This couldn't be farther from the truth. Employers want to advance employees who exceed their expectations and are willing to take on more than what their job description entails.

7. Overusing the terms "my career" or "promotion" in discussions with your manager
In most situations, your employer's needs come before your own. Therefore, expressing that you'd like to take your career to the next level won't get you nearly as far as something such as, "I'm committed to doing everything I can to help this company grow and succeed."

"Remember, getting promoted is not for the faint of heart," Whitcomb says. "To climb the ladder, you'll need a proactive plan, proof of performance, the right perception of you, perseverance and a positive attitude."


Selena Dehne, JIST Publishing.


"A person is most efficient and will more quickly and easily succeed when engaged in work they love." Napoleon Hill

"If you only believe what you see, then you are limited to what's on the surface. If you only believe what you see, then why do you pay your electric bill?" Dr. Wayne Dyer

Lameman Salesman?

Wake up your ideas

MOST Singaporeans are just too lazy to think in order to solve problems. This is what Mr Jonathan Chee, 53, thinks.

He said: 'They don't feel it's necessary to think. Thinking is hard work. Unless they have good reason to think, they can't be bothered.'

He feels the root issue lies with the education system, which does not encourage students to question their teachers. The young grow up to be adults who do not question the way things are and will simply accept the status quo.

'People are over-reliant on the Government.

'They think 'Government is so smart, they have scholars from Oxford, Cambridge to solve problems - why should we think? We're not paid to think,' said Mr Chee, who runs a business management and consultancy firm.

He likened the process of problem-solving with that of a group of blind men trying to identify an elephant by feeling its different parts.

The scholars may touch most of the elephant's body, meaning they get 90 per cent of the solution, but a layman may touch the elephant's trunk or tail, which may be the key to solving the problem.

'The point is to build on each other's ideas. But people here share only in anonymous blogs, and even then, they write mostly about personal issues. It's not ideas to solve their neighbourhood's or the country's problems,' said Mr Chee.

He is grateful for one place where he can park his ideas, the website, www.wakeupyourideas.com.sg, set up by a group of youths who want to provide locals with a platform to share ideas and solutions to issues and problems they face.

Two years ago, when Joo Chiat residents were pushing to clean up their neighbourhood from vice activities, he initiated a petition in his Toa Payoh neighbourhood to support it.

He went door-to-door, talking to more than 200residents about the seriousness of the situation. But he got only 30 signatures.

'Most of my neighbours said they'd just leave Singapore if crime becomes a problem,' he said.

He faxed the petition to the relevant government agencies, but did not get a reply.

Although that experience was dismal, he continued to speak out and writes at least one letter to the press each day. Out of 1,000 written in the past few years, 20 of them have been published.

Mr Chee, who has a son, 15, and daughter, 7, was not always so pro-active with his ideas.

'Awakening'

His 'awakening' happened about 10years ago, when a friend told him that he shares the same Chinese surname as the founder of the Ming dynasty, Emperor Zhu Yuanzhang, who started life as a poor orphan.

When Mr Chee was young, he was ridiculed because his Chinese surname, Zhu, sounds like the word pig in Chinese.

'I was quite frustrated. It was only when I was 40-something that I found out about Zhu Yuanzhang, who was idolised by Mao Zedong,' said Mr Chee, who wrote a book Entrepreneurship Made Simple?

He also credits the readers of his book and friends for his prolific ideas, adding: 'Ideas can come from anywhere and at anytime. When it comes to creativity, there is only one rule, which is 'No rule'.

'The most important thing about ideas is to reflect on them and relate it to an existing problem. Knowledge is only power when it is applied.'

By Teh Jen Lee, TNP.

8 Strategies for Winning

How to succeed without being an SOB—or a pushover

Many people suffer from Nice Guy Syndrome, held back from higher levels of success by being too selfless at work. It’s a tricky problem, because if you start to think that being nice is bad, it’s easy to overcompensate with selfishness, intimidation, and intense aggression.

The founders of Nice Guy Strategies teach that nice is not about being weak or soft—that you can hang on to your morals, compassion, and sincerity and still get ahead. The key is to draw on eight practical strategies— The Nice Guy Bill of Rights—that will help you find the right balance.

Each chapter shares insights and stories from both ordinary nice guys and celebrity executives.

'Nice Guy Bill of Rights'
1) Self Awareness-Know your strengths & weaknesses.
2) Speak Up-Let your opinions be heard.
3) Set Boundaries-Set and respect them.
4) Confront-Address issues directly and without fear.
5) Choose-Make choices without guilt.
6) Expect Results-Be accountable to others and yourself.
7) Be Bold-Push the envelope.
8) Win-Finish first.

Don't sabotage ourselves by being acquiescent and compliant rather than be assertive and confident.

"Finally, a book that teaches nice guys how to be strong, decisive, and get things done much more efficiently and successfully than tyrannical managers."
—George Nadaff, founder & former CEO, Boston Chicken.

9 Ways of Happiness Lead to Success

How we think about happiness and success has profound implications for how we run our lives. If we think that success mainly leads to happiness then we are more motivated to focus on success to the exclusion of happiness right now, assuming that happiness will naturally flow from success when we obtain it.


People in a positive mood are more likely to:

1. Talk to others. In one experiment men in a positive mood were more likely to talk to a woman and to make self-disclosures, which are important in social relations.

2. Be interested in leisure activities. People in a good mood want to throw a party, go on vacation or go out for a meal.

3. Enjoy those social interactions and leisure activities more.

4. Resolve conflicts effectively. Studies have found people in a good mood are more likely to try and collaborate rather than avoid conflict and compete when they are put in a positive mood.

5. Help others. When in a good mood, people are more likely to display what psychologists call 'prosocial behaviour' - helping others and being generous with both time and money.

6. Feel healthier. Experimental evidence shows that people in a good mood experience less pain and perceive themselves to be more healthy.

7. Be more creative. People in a positive mood are more likely to think with originality and flexibility - perhaps through encouraging playfulness.

8. Perform complex tasks better. Somewhat controversial this one but some evidence supports it although it probably depends on the nature of the task.

9. Attribute success to their own skills. Good moods improve people's self-efficacy (our confidence in our own abilities).

Feeling better in the moment is not only more pleasant but is also likely to open our minds to opportunities at work, play and in our personal relationships. It's recognising and taking these opportunities that will lead us to success.


Experiential versus material purchases
(Adapted)
Leaf Van Boven from the University of Colorado and Thomas Gilovich from Cornell University carried out an intriguing experiment that gets at this question of whether materialism results in less happiness (Van Boven & Gilovich, 2003).

Materialism is a dirty word. It also gets a bad rap in psychology. Studies consistently show that people who agree with statements like "You will buy things just because you want them," tend to be:

Less satisfied with life,
Less happy,
More likely to be depressed,
More likely to be paranoid,
More likely to be narcissistic.

Why do experiences fare better than possessions?
1. Experiences improve with time (possessions don't).
The reason why experiences improve with time may be because it is possible to think about experiences in a more abstract manner than possessions. Material possessions are harder to think about in an abstract sense. It's more likely the experience of that summer has taken on a symbolic meaning that can live longer in your memory than a possession.

2. Experiences are resistant to unfavourable comparisons.
How we might view positive events. It's well established that social comparisons can have a huge effect on how we view what might seem like positive events. That is, in other words, it's not about how much we earn, it's about how much we earn in comparison to other people. It's the social comparison, then, not the actual amount of money, that affects how we feel about our earnings. Comparing possessions, however, is generally easy. It's more difficult to make an unfavourable comparison when there is nothing directly comparable.

3. Experiences have more social value
There are two reasons experiences have more social value than possessions. First, experiences tend to encourage social relationships and increased social relationships are good for our happiness. Second, it is more socially acceptable to discuss our experiences with others. People who bang on about their possessions are considered much less likeable than those who talk about their holiday adventures.

Limitations
- The experiments examined here looked at short-term emotions - will these short-term emotions add up to long-term happiness?
- Highly materialistic people might actually get more pleasure out of material purchases than experiences

REFERENCES
Lyubomirsky, S., King, L. & Diener, E. (2005) The benefits of frequent positive affect: Does happiness lead to success?

Van Boven, L. (2005) Experientialism, Materialism, and the Pursuit of Happiness.

Limiting Your Success?

“Try to discover what it is you most dislike in others, what you most often criticize and condemn them for. A little elementary self-analysis may reveal that those qualities are hidden in the depths of your own mind and that in criticizing others in this way you are, in fact, unconsciously criticizing yourself.” Bikshu Sangharakshita, author of Essence of Zen.

"Men will spend their health getting wealth. Then, gladly pay all they have earned to get health back." Mike Murdock

Your Weight Loss Advantage!

by Julie Upton, RD (Adapted)

Your body burns more calories digesting ice cold beverages and foods
Different studies have suggested that five or six ice cold glasses of water could help you burn about 10 extra calories a day equaling about 1 pound of nearly effortless weight loss each year.

Drinking the right amount of water can help you burn more calories.
All of your body's chemical reactions, including your metabolism, depend on water. If you are dehydrated, you may be burning up to 2% fewer.

Dieting drops your resting metabolic rate, making it harder to keep weight off.
For every pound you lose, your resting metabolism drops by about 2 to 10 calories a day. Therefore, to lose 10 pounds, you now have to eat 20 to 100 fewer calories to maintain your trimmer physique, not factoring in exercise. One way to lose fat and maintain muscle is by reducing calories and increasing aerobic and resistance exercise.

Hot foods will fire up metabolism.
Capsaicin, the bioactive compound that makes chile peppers exude heat, can turn your metabolism up a notch while also enhancing satiety and reducing hunger. Studies show that eating about 1 tablespoon of chopped red or green chile pepper, which is equal to 30 mg of capsaicin, resulted in up to a temporary 23% boost in metabolism.

Eating more protein will rev up your metabolism.
Protein provides a metabolic advantage compared with fat or carbohydrates because your body uses more energy to process it. This is known as the thermic effect of food (TEF). Studies show that you may burn up to twice as many calories digesting protein as carbohydrates.

Eating a grapefruit before every meal speeds metabolism.
Grapefruit won't work miracles for your metabolism, but it can help you lose weight. Half a grapefruit before meals helped individuals lose about 4 pounds in 12 weeks. Its fiber and water fill you up on fewer calories, so you eat less at your next meal.

Lifting weights boosts your metabolism more than a cardio workout.
When you strength train enough to add 3 pounds of muscle, you increase your calorie burn by 6 to 8% meaning that you burn about 100 extra calories every day. Aerobic exercise, on the other hand, doesn't significantly increase your body's lean muscle mass. Strength train includes squats, push-ups, and any exercise that combines upper and lower body movements.

Celery is a "negative calorie food" because digesting it uses up more calories than it provides.
The thermic effect of food does cause your body to burn up calories as it processes meals, snacks, and beverages. But this process accounts for anywhere from 0 to 30% of the calories you eat (protein, for example, takes more calories to digest than fat or carbohydrates. Celery has phthalides; compounds that can help reduce blood pressure.

Tea revs your natural calorie burn
Catechins found in green and oolong teas can boost the body's fat burning fire. One study of Japanese women compared the effects of drinking green tea, oolong tea, or water on various days. Just one large cup of oolong tea increased calorie burning by up to 10%, a boost that peaked 1 1/2 hours later. Green tea raised metabolism by 4% for 1 1/2 hours. Other studies show that drinking two to four cups of green or oolong daily (about 375 to 675 mg of catechins) may translate into an extra 50 calories burned each day about 5 pounds' worth in a year.

PMS cravings are related to the boost in metabolism before your period.
If there is a silver lining to PMS, it's that our resting metabolic rate may increase during the part of the menstrual cycle known as the luteal phase (the day after ovulation to the first day of your period). The metabolic boost we get from being "hormonal" can equal as much as 300 calories a day, which is why our appetite increases during this phase.

If you have limited time, exercise at a higher intensity for a metabolic afterburn.
People who exercise at very high intensities experience a post-exercise boost in resting metabolic rate that is larger and lasts longer compared with those who work out at a low or moderate level. Up the effort of your workout and you can expect to burn at least 10% of the total calories used during the workout in the hour or so after exercising. So, if you do a combo of walking and jogging for 4 miles (about 400 calories) instead of just walking, you may burn an extra 40 calories in the next few hours. Infuse your workout with bursts of speed. Gradually work your way up to 2-minute intervals, 3 days a week.

7 Foods to Keep You Young

Secrets of long life from around the world by Peter Jaret, Eating Well Media Group.

1: Olive oil
Four decades ago, researchers from the Seven Countries Study concluded that the monounsaturated fats in olive oil were largely responsible for the low rates of heart disease and cancer on the Greek island of Crete. Now we know that olive oil also contains polyphenols, powerful antioxidants that may help prevent age-related diseases.

2: Yogurt
In the 1970s, Soviet Georgia was rumored to have more centenarians per capita than any other country. Reports at the time claimed that the secret of their long lives was yogurt, a food ubiquitous in their diets. While the age-defying powers of yogurt never have been proved directly, yogurt is rich in calcium, which helps stave off osteoporosis and contains “good bacteria” that help maintain gut health and diminish the incidence of age-related intestinal illness.

3: Fish
Thirty years ago, researchers began to study why the native Inuits of Alaska were remarkably free of heart disease. The reason, scientists now think, is the extraordinary amount of fish they consume. Fish is an abundant source of omega-3 fats, which help prevent cholesterol buildup in arteries and protect against abnormal heart rhythms.

4: Chocolate
The Kuna people of the San Blas islands, off the coast of Panama, have a rate of heart disease that is nine times less than that of mainland Panamanians. The reason? The Kuna drink plenty of a beverage made with generous proportions of cocoa, which is unusually rich in flavanols that help preserve the healthy function of blood vessels. Maintaining youthful blood vessels lowers risk of high blood pressure, type 2 diabetes, kidney disease and dementia.

5: Nuts
Studies of Seventh-Day Adventists (a religious denomination that emphasizes healthy living and a vegetarian diet) show that those who eat nuts gain, on average, an extra two and a half years. Nuts are rich sources of unsaturated fats, so they offer benefits similar to those associated with olive oil. They’re also concentrated sources of vitamins, minerals and other phytochemicals, including antioxidants.

6: Wine
Drinking alcohol in moderation protects against heart disease, diabetes and age-related memory loss. Any kind of alcoholic beverage seems to provide such benefits, but red wine has been the focus of much of the research. Red wine contains resveratrol, a compound that likely contributes to its benefits—and, according to animal studies, may activate genes that slow cellular aging.

7: Blueberries
In a landmark study published in 1999, researchers at Tufts University’s Jean Mayer Human Nutrition Research Center on Aging fed rats blueberry extract for a period of time that in “rat lives” is equivalent to 10 human years. These rats outperformed rats fed regular chow on tests of balance and coordination when they reached old age. Compounds in blueberries (and other berries) mitigate inflammation and oxidative damage, which are associated with age-related deficits in memory and motor function.

Who do you think is more shallow?

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People who date someone only for their money?

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People who date someone only for their looks?

8 Foods You Should Eat Every Day

Spinach
Sexual enhancement, Muscle growth, Heart healthy, Bone builder, May protect against cataracts and macular degeneration

It may be green and leafy, but spinach is also the ultimate man food. This noted biceps builder is a rich source of plant-based omega-3s and folate, which help reduce the risk of heart disease, stroke, and osteoporosis. Bonus: Folate also increases blood flow to the penis. And spinach is packed with lutein, a compound that fights age-related macular degeneration. Aim for 1 cup fresh spinach or 1/2 cup cooked per day.

SUBSTITUTES: Kale, bok choy, romaine lettuce

FIT IT IN: Make your salads with spinach; add spinach to scrambled eggs; drape it over pizza; mix it with marinara sauce and then microwave for an instant dip.

PINCH HITTER: Sesame Stir-Braised Kale Heat 4 cloves minced garlic, 1 Tbsp. minced fresh ginger, and 1 tsp. sesame oil in a skillet. Add 2 Tbsp. water and 1 bunch kale (stemmed and chopped). Cover and cook for 3 minutes. Drain. Add 1 tsp. soy sauce and 1 Tbsp. sesame seeds.


Yogurt
Cancer fighter, Bone builder, Boosts immunity

Various cultures claim yogurt as their own creation, but the 2,000-year-old food's health benefits are not disputed: Fermentation spawns hundreds of millions of probiotic organisms that serve as reinforcements to the battalions of beneficial bacteria in your body, which boost the immune system and provide protection against cancer. Not all yogurts are probiotic though, so make sure the label says "live and active cultures." Aim for 1 cup of the calcium and protein-rich goop a day.

SUBSTITUTES: Kefir, soy yogurt

FIT IT IN: Yogurt topped with blueberries, walnuts, flaxseed, and honey is the ultimate breakfast — or dessert. Plain low-fat yogurt is also a perfect base for creamy salad dressings and dips.

HOME RUN: Power Smoothie Blend 1 cup low-fat yogurt, 1 cup fresh or frozen blueberries, 1 cup carrot juice, and 1 cup fresh baby spinach for a nutrient-rich blast.


Tomatoes
Cancer fighter, Heart healthy, Boosts immunity

There are two things you need to know about tomatoes: Red are the best, because they're packed with more of the antioxidant lycopene, and processed tomatoes are just as potent as fresh ones, because it's easier for the body to absorb the lycopene. Studies show that a diet rich in lycopene can decrease your risk of bladder, lung, prostate, skin, and stomach cancers, as well as reduce the risk of coronary artery disease. Aim for 22 mg of lycopene a day, which is about eight red cherry tomatoes or a glass of tomato juice.

SUBSTITUTES: Red watermelon, pink grapefruit, Japanese persimmon, papaya, guava

FIT IT IN: Pile on the ketchup and Ragu; guzzle low-sodium V8 and gazpacho; double the amount of tomato paste called for in a recipe.

PINCH HITTER: Red and Pink Fruit Bowl Chop 1 small watermelon, 2 grapefruits, 3 persimmons, 1 papaya, and 4 guavas. Garnish with mint.


Carrots
Cancer fighter, Boosts immunity, Enhances eyesight

Most red, yellow, or orange vegetables and fruits are spiked with carotenoids — fat-soluble compounds that are associated with a reduction in a wide range of cancers, as well as reduced risk and severity of inflammatory conditions such as asthma and rheumatoid arthritis — but none are as easy to prepare, or have as low a caloric density, as carrots. Aim for 1/2 cup a day.

SUBSTITUTES: Sweet potato, pumpkin, butternut squash, yellow bell pepper, mango

FIT IT IN: Raw baby carrots, sliced raw yellow pepper, butternut squash soup, baked sweet potato, pumpkin pie, mango sorbet, carrot cake

PINCH HITTER: Baked Sweet Potato Fries Scrub and dry 2 sweet potatoes. Cut each into 8 slices, and then toss with olive oil and paprika. Spread on a baking sheet and bake for 15 minutes at 350°F. Turn and bake for 10 minutes more.


Blueberries
Brain stimulant, Cancer fighter, Heart healthy, Boosts immunity

Host to more antioxidants than any other popular fruit, blueberries help prevent cancer, diabetes, and age-related memory changes (hence the nickname "brain berry"). Studies show that blueberries, which are rich in fiber and vitamins A and C, boost cardiovascular health. Aim for 1 cup fresh blueberries a day, or 1/2 cup frozen or dried.

SUBSTITUTES: Açai berries, purple grapes, prunes, raisins, strawberries

FIT IT IN: Blueberries maintain most of their power in dried, frozen, or jam form.

PINCH HITTER: Açai, an Amazonian berry, has even more antioxidants than the blueberry. Mix 2 Tbsp. of açai powder into OJ or add 2 Tbsp. of açai pulp to cereal, yogurt, or a smoothie.


Black Beans
Muscle growth, Brain stimulant, Heart healthy

All beans are good for your heart, but none can boost your brain power like black beans. That's because they're full of anthocyanins, antioxidant compounds that have been shown to improve brain function. A daily ½cup serving provides 8 grams of protein and 7.5 grams of fiber, and is low in calories and free of saturated fat.

SUBSTITUTES: Peas, lentils, and pinto, kidney, fava, and lima beans

FIT IT IN: Wrap black beans in a breakfast burrito; use both black beans and kidney beans in your chili; puree 1 cup black beans with ¼cup olive oil and roasted garlic for a healthy dip; add favas, limas, or peas to pasta dishes.

HOME RUN: Black Bean and Tomato Salsa Dice 4 tomatoes, 1 onion, 3 cloves garlic, 2 jalapeños, 1 yellow bell pepper, and 1 mango. Mix in a can of black beans and garnish with 1/2 cup chopped cilantro and the juice of 2 limes.


Walnuts
Muscle growth, Brain stimulant, Cancer fighter, Heart healthy, Boosts immunity

Richer in heart-healthy omega-3s than salmon, loaded with more anti-inflammatory polyphenols than red wine, and packing half as much muscle-building protein as chicken, the walnut sounds like a Frankenfood, but it grows on trees. Other nuts combine only one or two of these features, not all three. A serving of walnuts — about 1 ounce, or seven nuts — is good anytime, but especially as a postworkout recovery snack.

SUBSTITUTES: Almonds, peanuts, pistachios, macadamia nuts, hazelnuts

FIT IT IN: Sprinkle on top of salads; dice and add to pancake batter; spoon peanut butter into curries; grind and mix with olive oil to make a marinade for grilled fish or chicken.

HOME RUN: Mix 1 cup walnuts with ½ cup dried blueberries and ¼ cup dark chocolate chunks.


Oats
Muscle growth, Brain stimulant, Heart healthy

The éminence grise of health food, oats garnered the FDA's first seal of approval. They are packed with soluble fiber, which lowers the risk of heart disease. Yes, oats are loaded with carbs, but the release of those sugars is slowed by the fiber, and because oats also have 10 grams of protein per ½-cup serving, they deliver steady muscle-building energy.

SUBSTITUTES: Quinoa, flaxseed, wild rice

FIT IT IN: Eat granolas and cereals that have a fiber content of at least 5 grams per serving. Sprinkle 2 Tbsp. ground flaxseed on cereals, salads, and yogurt.

PINCH HITTER: Quinoa Salad Quinoa has twice the protein of most cereals, and fewer carbs. Boil 1 cup quinoa in a mixture of 1 cup pear juice and 1 cup water. Let cool. In a large bowl, toss 2 diced apples, 1 cup fresh blueberries, ½ cup chopped walnuts, and 1 cup plain fat-free yogurt.

Source

If You’re Open to Growth, You Tend to Grow

By JANET RAE-DUPREE (Adapted)

WHY do some people reach their creative potential in business while other equally talented peers don’t?

After three decades of painstaking research, the Stanford psychologist Carol Dweck believes that the answer to the puzzle lies in how people think about intelligence and talent. Those who believe they were born with all the smarts and gifts they’re ever going to have approach life with what she calls a “fixed mind-set.” Those who believe that their own abilities can expand over time, however, live with a “growth mind-set.”

“Society is obsessed with the idea of talent and genius and people who are ‘naturals’ with innate ability,” says Ms. Dweck, who is known for research that crosses the boundaries of personal, social and developmental psychology.

“People who believe in the power of talent tend not to fulfill their potential because they’re so concerned with looking smart and not making mistakes. But people who believe that talent can be developed are the ones who really push, stretch, confront their own mistakes and learn from them.”

In this case, nurture wins out over nature just about every time.

While some managers apply these principles every day, too many others instead believe that hiring the best and the brightest from top-flight schools guarantees corporate success.

The problem is that, having been identified as geniuses, the anointed become fearful of falling from grace.

“It’s hard to move forward creatively and especially to foster teamwork if each person is trying to look like the biggest star in the constellation,” Ms. Dweck says.

In her 2006 book, “Mindset: The New Psychology of Success,” she shows how adopting either a fixed or growth attitude toward talent can profoundly affect all aspects of a person’s life, from parenting and romantic relationships to success at school and on the job.

© Web Wealth ©

The "Good Enough" Guide to Health

By Camille Noe Pagán (adapted)

FRUITS & VEGETABLES
Up to 5 servings of fruits and vegetables a day. And aiming to eat from at least three different color groups (such as green, orange/yellow, red, white, and blue/purple) a day will ensure you get a wide variety of nutrients.

EXERCISE
A study from McMaster University in Canada found that people who did a total of 2 to 3 minutes of high-intensity exercise in the form of 30-second all-out sprints improved their cardiovascular fitness and muscle endurance as much as those who did 40 to 60 minutes of moderate-intensity exercise.

STAYING HYDRATED
Sipping water isn't the only way to stay hydrated. Other beverages (including caffeinated options such as coffee and tea) and foods that contain water (such as soup and fresh fruits and vegetables) contribute, too. In fact, food makes up about 20% of your water intake daily. Gulp before you eat. A study from Virginia Polytechnic Institute and State University found that postmenopausal women who drank 1 ½ cups of water prior to eating a meal reported feeling fuller, and as a result consumed about 60 fewer calories than those who didn't drink beforehand.

STRENGTH-TRAINING
Research showed that people who lifted weights weekly for 2 months gained nearly as much lean muscle (about 3 pounds) as those who worked out three times a week.

WASHING YOUR HANDS
Wash for 10 seconds, then rinse. A study from the University of North Carolina at Chapel Hill showed that's enough to knock off more than 90% of infection-causing microbes. Skip the antibacterial soap. Regular soap and water is not only just as effective, but it may actually be better for your health, too.

A HEALTHY WEIGHT
Aim to lose 5 to 7% of your current body weight. That's equivalent to 8 to 11 pounds if you're 5-foot-4 and 165 pounds. A National Institute of Health study found that weight loss in this range can reduce your risk of diabetes by 58%. "Numerous other studies show that it's also enough to lower blood pressure and cholesterol as well as risk of heart disease," says David Arterburn, MD, MPH, an obesity researcher at the Group Health Center for Health Studies at the University of Washington.

Singapore's 40 Richest

by Justin Doebele

1. Ng Teng Fong
Net Worth: $6.7 billion
Age: 79
Married, 6 children
Through Far East Organization has developed more than 700 hotels, malls, condos in Singapore. Has extensive Hong Kong portfolio. Other interests include food and drink maker Yeo Hiap Seng, partnering with U.S. foodmaker Hain Celestial Group to market organic foods in Asia. Older son Robert oversees Hong Kong interests; younger son, Philip. manages Singapore interests.

2. Khoo family
Net Worth: $5.7 billion
Late banker Khoo Teck Puat left fortune to 14 children. Family sold stake in Standard Chartered Bank 2006 for $4 billion. Real estate holdings include landmark hotel Goodwood Park. Recently gave $32 million to Peking University in China, $70 million for a hospital to be named after their father. Youngest son, Eric (in photo), is noted local filmmaker.

3. Wee Cho Yaw & family
Net Worth: $3.3 billion
Age: 78
Married, 5 children
Succession planning under way at Singapore's largest bank, United Overseas Bank, founded by Wee's father in 1935. Wee, who took control in 1974, stepped down as chief executive earlier this year, handing reins to son Wee Ee Cheong; remains chairman.

4. Zhong Sheng Jian
Net Worth: $2.5 billion
Age: 48
Married
Moved from China in 1988. Began building luxury residences back in his native China 5years later. Yanlord Land Group now listed in Singapore.

5. Kwek Leng Beng & family
Net Worth: $1.1 billion
Age: 66
Married, 2 children
Heads Hong Leong Group, an international conglomerate started by father Kwek Hong Png and his three brothers in 1940s. Today interests include property company City Developments; Singapore's biggest finance group, Hong Leong Finance; and London-listed Millennium & Copthorne Hotels. Cousins Kwek Leng Kee (No. 20), Kwek Leng Peck (No. 30) and Malaysian billionaire Quek Leng Chan have separate stakes in vast empire.

6. Kuok Khoon Hong
$960 million
Age: 58. Married, 4 children
Got start working for his uncle Malaysian billionaire Robert Kuok's trading firms. Left in 1991 to cofound Indonesian palm oil producer Wilmar with Martua Sitorus, now an Indonesian rich lister. Merged with Kuok's palm oil business in June 2007 (kept Wilmar name); now building one of world's largest biofuel refineries.

7. Peter Lim
$830 million
Age: 54. Married, 2 children
Son of fishmonger became successful stockbroker for wealthy Indonesian clients; nicknamed King of the Remisiers (Singapore term for stockbroker). Stopped managing other people's money in 1996 to become full-time investor. Held on to stock of winning palm oil producer Wilmar; his initial $10 million investment now worth $700 million. Also second-largest investor in distributor FJ Benjamin.

8. Lee Seng Wee
Net Worth: $650 million
Age: 76
Former chairman of Singapore's third-largest bank, Oversea-Chinese Banking Corp., still sits on board. Also director of family's Lee Foundation. In May appointed chair of Temasek Trust, a civic initiative launched by the government. Fortune down due to new information on family split.

9. Denis Jen
Net Worth: $600 million
Age: 83
Married, 2 children
Orphan fled native China after Communist takeover. Launched textile and trading businesses in Taiwan, Hong Kong before landing in Australia and building real estate empire. Today portfolio includes 5 shopping malls in Australia and pork producer, KR Castlemaine. Keeps low profile.

10. Chew Hua Seng
Net Worth: $595 million
Age: 53
Married, 4 children
Former timber trader almost went bankrupt when a shipment was lost at sea and banks called in loans. Invested in Singapore government scheme to start private design school; turned initial stake into Raffles Education, which operates 26 private colleges from China to India to New Zealand.

11. Brian Chang
Net Worth: $590 million
Age: 64
Married, 3 children
South African-born Chang moved to Singapore and today chairs Yantai Raffles Shipyard, whose stock price has nearly doubled since last year's listing on Norway's over-the-counter board. Operates one of Asia's largest dry docks. Owns 289-foot yacht, Asean Lady, which survived 2005 Asian tsunami intact, despite being off Thai coast.

12. Tan Boy Tee
Net Worth: $520 million
Age: 58
Married, 2 children
Founder and chairman of tug and barge operator Labroy Marine. Company now building new rig-building yard; purchased 16% stake in Norway's Master Marine.

13. Chua Thian Poh
Net Worth: $500 million
Age: 59
Married, 4 children
High school dropout earned first million by age 21 making hooks and spikes for logging industry. Later founded luxury property developer Ho Bee Investment; owns land at Sentosa Cove, Singapore's popular waterfront address. Chairs the Singapore Chinese Chamber of Commerce & Industry. Arts patron.

14. Robert Chandran
Net Worth: $490 million
Age: 57
Married, 2 children
Born in India; made first fortune in U.S. real estate. Founded marine fuel trader Chemoil in 1981; today group is one of world's largest suppliers of marine fuel. Also owns Franklin Baker, Philippines' coconut products company that supplies all the coconut for Girl Scout cookies.

15. Simon Cheong
$480 million
50. Married, 3 children
Former real estate investment banker set up own property firm in 1996; today his SC Global Developments is one of Singapore's largest residential property developers. It also owns 41% of Australia's housing developer AVJennings.

16. Cheng Wai Keung & family
Net Worth: $475 million
Age: 56
Married, 3 children
Inherited Wing Tai Holdings, a property, retail and textile firm started by his family in Hong Kong in the 1950s; remains chairman. With partners launched $1 billion fund to invest in Chinese real estate.


17. Ho Sim Guan
$460 million
Age: 81. Married
Low-profile tycoon with stake in Wee Cho Yaw's (No. 3) UOB was former bank executive. Also owns stakes in Malaysian beer and rubber companies.

18. Lee Kian Soo
Net Worth: $450 million
Age: 62
Married
Got start working in shipyards before founding Ezra Holdings with his wife in 1992; today firm provides vehicles and services for offshore oil and gas industry. Lee is executive chairman; son Lionel managing director.

19. Ng Chwee Cheng & family
$415 million
Age: 75. Married, 14 children
Former tire and battery service provider began trading second-hand construction equipment; grew into rental firm Tat Hong, now run by son Roland, who expanded into China, Australia this year. Family also owns 32% of construction engineering firm CSC.

20. Kwek Leng Kee
$360 million
Inherited stake in Hong Leong Group from father, Kwek Hong Khai, one of 4 brothers who founded firm. Cousin of Kwek Leng Beng (No. 5) and Kwek Leng Peck (No. 30) holds no management positions at family's companies.

21. Olivia Lum
$345 million
46. Single
Orphan and former chemist founded water treatment firm Hyflux in 1989. Learned to weld so she could personally build first water treatment projects. This year spun off assets into a listed infrastructure trust and struck joint venture with U.S. firm Marmon Water. Genesis IT President of Singapore Water Association.

22. Ow Chio Kiat
$335 million
Age: 62. Married, 2 children
Chairs shipping, logistics, real estate firms, all of which he built from a small tugboat company inherited from his father. Considering listing a REIT with assets from property company, Stamford Land. Has more than 1,000 bottles of wine.

23. Margaret Lien
$330 million
Age: 65. Widowed
Inherited shares in Wee Cho Yaw's (No. 3) UOB from her late husband, Lien Ying Chow, who merged his Overseas Union Bank with UOB in 2002. Collectively her family is second-largest individual shareholder in the bank after Wee family. Devout Christian focuses on charity work; heads Lien Foundation.

24. Kartar Singh Thakral
$305 million
Age: 73. Married, 5 children
Joined family's trading business in 1949; empire today includes large real estate holdings in Australia (Thakral Holdings) and consumer electronic manufacturing (Thakral Corp.). Kwek Leng Beng (No. 5) attempted to take over Thakral Corp. last year but failed.

25. John Chuang & family
$285 million
Age: 59. Married, 2 children
Son of a chocolate maker started own venture in 1984. Later merged with father's firm. With help from 2 brothers, William and Joseph, runs Southeast Asia's largest chocolate maker, Petra Foods. With European partner Armajaro Holdings, invested $21 million in cocoa plants in Germany and France this year.

26. Loo Choon Yong
$235 million
Age: 58. Married, 2 children
Medical doctor cofounded Raffles Medical 31 years ago. Today operates a hospital and more than 60 clinics in Singapore and Hong Kong. Began offering acupuncture and other traditional Chinese medical services.

27. Yao Hsiao Tung
$230 million
Age: 66. Married
Invested $33,000 in a lossmaking equipment manufacturer in 1980. It became Hi-P International, a contract electronics manufacturer with 25 plants as far-flung as China and Mexico and more than 15,000 employees. Remains chairman.

28. Wong Ngit Liong
$$225 million
Age: 65
Fulbright Scholar, trained electrical engineer founded Venture Corp. in 1994 after long career at Hewlett-Packard; today it is Singapore's largest contract electronics maker. Completed takeover of rival GES last year. Also owns stake in bulk container company Goodpack.

29. Oei Hong Leong
$210 million
Age: 59. Married, 4 children
Son of one of Indonesia's richest men, Eka Tjipta Widjaja, has made a name for himself as active investor. Stakes in steel, health care, tech companies. Bought land on which he'll reportedly build a Buddha artifacts museum; said to have personal collection of more than 10,000 items.

30. Kwek Leng Peck
$200 million
Inherited stake in Hong Leong Group from father, Kwek Hong Leong, cofounder of family firm. Accountant by training, sits on boards of various Kwek family companies and is executive director of family's Hong Leong Asia and City E-Solutions.

31. Ho Kwon Ping
Net Worth: $195 million
Age: 55
Married, 3 children
Rebellious youth thrown out of Stanford University. Inherited conglomerate from late father and focused on upscale Banyan Tree resort chain; opening new properties in Barbados, Mexico, Greece and a maternity hospital in Kuwait that includes a spa. Wife Claire manages group's retail operations.

32. Victor Sassoon
$185 million
Age: 49. Married
With brother Sunny, runs privately held coffee chain Coffee Bean & Tea Leaf. Bought U.S. chain in 1998 from its American owners; now in 16 countries, more than 500 locations and growing. Buddies with Paula Abdul, who is a fan of his coffee. Also owns franchise to sell Rolex watches in Singapore.

33. Goh Lik Tuan
$170 million
Age: 55. Married, 2 children
Began selling electronic hobby kits in 1975, which turned into electronic contract manufacturer GES. Sold company last year to Wong Ngit Liong's (No. 28) Venture Corp. in deal valued at more than $600 million.

34. David Lam
$165 million
Age: 55. Married, 3 children
Patented a modular, reusable shipping container; started Goodpack Ltd., which rents boxes to shippers all over the world. Took company public in 2000, now holds 20%. Also patented an idea for a camcorder to be worn on the head.

35. Lee Seng Tee
$155 million
Brother of Lee Seng Wee (No. 8) has separate stake in Oversea-Chinese Banking Corp. Longtime director in Lee Group of companies is known for public service. Last year received honorary degree from New Zealand's Victoria University for financial support of Antarctic research.

36. Christina Ong
$150 million
Married, 2 children
Daughter of a late Singapore tycoon; married to Malaysian rich lister Ong Beng Seng. Managing director of Club 21, whose holdings include Ishop, which claims to be Asia's largest Apple (nasdaq: AAPL - news - people ) reseller, and a stake in U.K. luxury brand Mulberry; also has joint venture with Giorgio Armani to expand A/X Armani Exchange. Through Como Group has portfolio of luxury hotels, spas. Chairman of Singapore's National Parks Board.

37. Ron Sim Chye Hock
$135 million
Age: 48. Married, 3 children
As a youngster sold noodles on street, earning 50 cents a day. In 1980 began selling kitchen appliances, household goods; later added massage chairs. His company, OSIM International, took over U.S. retailer Brookstone in 2005, now looking to expand in Mideast.

38. Albert H.C. Teo
$125 million
Inherited hotel and property developer Amara Holdings, founded by father, Teo Teck Huat, in 1930s. Expanding luxury hotels; has new resort in Sentosa that will benefit from area's casino boom.

39. Raymond Goh
$115 million
Studied business in Australia, became marketing executive at an offshore vessel service provider. Founded own service outfit, Swiber Group, in 1996. Took public last year; stock has quadrupled.

40. Sim Wong Hoo
Net Worth: $105 million
Age: 52
Single
Started small computer repair store in 1981, which became multimedia company Creative Technology. Company got $100 million from Apple last year as part of a patent infringement settlement, which also allows Creative to make iPod accessories, like external speakers.

The Management Unwritten Rules

Source: William Swanson

1. Learn to say, "I don't know." If used when appropriate, it will be often.
2. It is easier to get into something than it is to get out of it.
3. If you are not criticized, you may not be doing much.
4. Look for what is missing. Many know how to improve what's there, but few can see what isn't there.
5. Viewgraph rule: When something appears on a viewgraph (an overhead transparency), assume the world knows about it, and deal with it accordingly.
6. Work for a boss with whom you are comfortable telling it like it is. Remember that you can't pick your relatives, but you can pick your boss.
7. Constantly review developments to make sure that the actual benefits are what they are supposed to be. Avoid Newton's Law.
8. However menial and trivial your early assignments may appear, give them your best efforts.
9. Persistence or tenacity is the disposition to persevere in spite of difficulties, discouragement, or indifference. Don't be known as a good starter but a poor finisher.
10. In completing a project, don't wait for others; go after them, and make sure it gets done.
11. Confirm your instructions and the commitments of others in writing. Don't assume it will get done!
12. Don't be timid; speak up. Express yourself, and promote your ideas.
13. Practice shows that those who speak the most knowingly and confidently often end up with the assignment to get it done.
14. Strive for brevity and clarity in oral and written reports.
15. Be extremely careful of the accuracy of your statements.
16. Don't overlook the fact that you are working for a boss.* Keep him or her informed. Avoid surprises!* Whatever the boss wants takes top priority.
17. Promises, schedules, and estimates are important instruments in a well-ordered business.* You must make promises. Don't lean on the often-used phrase, "I can't estimate it because it depends upon many uncertain factors."
18. Never direct a complaint to the top. A serious offense is to "cc" a person's boss.
19. When dealing with outsiders, remember that you represent the company. Be careful of your commitments.
20. Cultivate the habit of "boiling matters down" to the simplest terms. An elevator speech is the best way.
21. Don't get excited in engineering emergencies. Keep your feet on the ground.
22. Cultivate the habit of making quick, clean-cut decisions.
23. When making decisions, the pros are much easier to deal with than the cons. Your boss wants to see the cons also.
24. Don't ever lose your sense of humor.
25. Have fun at what you do. It will reflect in your work. No one likes a grump except another grump.


"Never was anything great achieved without danger." Niccolo Machiavelli

Seven Reasons NOT to Get Married

"Those who marry will face many troubles in this life, and I want to spare you this" (1 Corinthians 7:28b).

Can you imagine this passage of Scripture quoted as part of a wedding ceremony? The Apostle Paul's realistic take on marriage goes against the romantic ideal of "love at first sight" and, even more, the belief that wedlock will bring perpetual bliss. But Paul's opinion on marriage (not surprisingly, Paul chose to remain single) does spotlight a truth that couples cannot afford to ignore – whether they're contemplating getting married, are already engaged, or have been wed for years.

Being a husband or wife is not easy. More specific, marriage will, at times, bring great difficulty. Divorce remains prevalent because many couples do not realize this, so when trouble comes, they give up too soon, hurt and disillusioned as their definition of what a marriage should be becomes shattered.

Consider each one carefully and honestly. You should probably not get married if...

1. You are unwilling to put the needs of another person above your own.
Romans 12:10 says, "Be devoted to one another in brotherly love. Honor one another above yourselves." In the Greek, "devoted" is defined in this verse as reciprocal tenderness, while "honor" is identified as showing deference to another person. How often are these characteristics apparent in how you behave toward your fiancé or spouse?

2. You are easily offended, carry grudges, and are unwilling to forgive.
An overly sensitive, vengeful or calloused attitude has no place in any relationship, especially a marriage. The Bible gives you the challenging yet correct standard: "Forgive as the Lord forgave you" (Colossians 3:13b).

3. You are an abusive person (mentally, emotionally, physically).
Author and domestic violence expert Lundy Bancroft finds that abusers – who, by the way, are primarily men but also include women – abuse for a variety of reasons. These include a need for power and control, finding someone to blame for their problems, and wanting to be the center of attention. Do you see yourself anywhere in these attributes?

4. You do not share the same beliefs, values, life priorities, or vision.
"For this reason a man will leave his father and mother and be united to his wife, and they will become one flesh" (Genesis 2:24). Oneness is essential in marriage, and its foundation is built on these characteristics.

5. You have an unresolved addiction problem.
"Like a city whose walls are broken down," Proverbs 25:28 says, "is a man who lacks self-control." The Web site Addictions.org lists a variety of harmful addictions affecting millions of people, including addictions to sex, shopping, sleeping, people pleasing, perfectionism, pornography, and overworking. Each will undermine a marriage if ignored.

6. Your career is the most important thing in your life.
Philippians 2:3 says, "Do nothing out of selfish ambition or vain conceit, but in humility consider others better than yourselves." Selfish ambition is interpreted in the Greek as "a desire to put one's self forward, a partisan and fractious spirit," while vain conceit is identified as "groundless, empty pride." Examine how your profession shapes who you are. Does it bring out these traits in you?

7. You are unwilling to be an active sexual partner with your spouse.
As a couple, read 1 Corinthians 7:1-5. The Bible speaks directly to this vital issue; verse 3 is clear: "The husband should fulfill his marital duty to his wife, and likewise the wife to her husband." There's no room in a healthy marriage for sexual games, and an active sexual relationship works to ward off temptation to sin.

Don't be discouraged if you struggle with any of the above reasons. A quality marriage is not defined as one that's perfect. But do yourself, and your future or current spouse, a favor by committing to change or grow stronger individually in each area. You won't regret it, and will be able to face and overcome the "troubles" of marriage with unity and in God's power.

– Dr. Randy Carlson (Reprinted from "Insights and Inspiration," Family Life Radio newsletter, November 2006.)


"I've made an odd discovery. Every time I talk to a servant I feel quite sure that happiness is no longer a possibility. Yet when I talk with my gardener, I'm convinced of the opposite." Bertrand Russell

7 Types of Tea

Full Article: Health Benefits

Unlike coffee, where moderation is key, lots of tea means lots of health benefits. And nowadays, even your run-of-the-mill grocery store stocks a huge selection of teas in every flavor and color.

Tea is the most widely consumed beverage in the world, other than water, according to the Tea Association of the USA. Even in the United States, which is typically thought of as a coffee-drinking nation, tea is a mainstay in close to 80 percent of households.

Interestingly, ALL tea (except herbal tea) comes from the same plant, a warm-weather evergreen called Camellia sinensis. (Herbal teas are made from leaves, roots, bark, seeds or flowers of other plants, and technically are "infusions" or "tisanes," not "teas.") It's the way the plant is processed that makes the varieties take on their characteristic color and taste. Green tea, for instance, is not exposed to any oxygen, and its leaves are simply steamed, rolled and dried. Black tea, on the other had, is exposed to oxygen, or oxidized, for two to four hours.

1. Black Tea
Of all the tea Americans drank in 2007, 82 percent of it was black tea. Studies have shown that regularly drinking three or more cups of black tea a day can reduce your risk of heart disease and stroke. A study in the European Heart Journal also found that drinking black tea improves the ability of arteries to relax and expand to keep blood pressure healthy (but adding milk to the tea blocked this impact!).

2. Green tea
Accounted for 17 percent of Americans' tea consumption in 2007. It is one of the most talked about "healthy" teas, as it's a rich source of catechin polyphenols, namely epigallocatechin gallate (EGCG), which is a potent antioxidant. Here is just a short list of some of the conditions green tea is supposed to help:
- Cancer
- Rheumatoid arthritis
- High cholesterol levels
- Heart disease
- Infection
- Impaired immune function
- Obesity, overweight
- High blood sugar levels

3. Oolong Tea
Oolong tea comes from leaves that are withered, rolled, semi-fermented and fired, resulting in a rich flavor and aroma. Oolong tea is especially rich in polyphenols and studies have found that it can help to reduce obesity, prevent tooth decay and improve atopic dermatitis. Research has also suggested that drinking oolong tea after a high-cholesterol meal may reduce the uptake of fats into your bloodstream.

4. White Tea
White tea is the least processed form of tea; the leaves and buds are only steamed and then dried. It is similar in health benefits to green tea, but in some cases may be even healthier. For instance, a study by the Linus-Pauling Institute found that white tea was more effective than green tea in inhibiting mutagenicity, an early step in the process leading to cancer. White tea also contained certain polyphenols in levels higher than in green tea brewed under the same conditions.

5. Matcha Tea
Matcha is a high-quality green tea in which the leaves are ground into a powder. The tea particles are therefore added right to the water, rather than being steeped and strained like typical teas, resulting in a strong, somewhat bitter flavor. Matcha is the only type of tea in which the whole leaf is consumed, so very high-quality leaves are used. It is said to be one of the healthiest green teas out there, known for helping to prevent cancer and heart disease and slow the aging process.

6. Pu-erh Tea
Pu-erh tea is processed, fermented, formed into bricks or "cakes," and then aged (in fact, it's the only type of tea that is aged). Named for the town in Southwestern China where it is grown, pu-erh tea has been enjoyed by the Chinese for decades and is said to lower cholesterol, aid digestion and cure hangovers. This tea is known for its strong, earthy taste, and can be quite expensive the older it gets.

7. Red Tea
Red tea, also known as rooibos, is an herbal tisane grown only in South Africa. Like green tea, rooibos is rich in polyphenols and flavonoids that may help to boost your immune system and protect you from free radical damage. This naturally caffeine-free infusion is also rich in healthy minerals such as iron, potassium and copper.

10 Secrets Banks Don't Want You to Know About Credit Cards

Source: Military.com

Interest Backdating. Most card issuers charge interest from the day a charge is posted to your account if you don't pay in full monthly. But, some charge interest from the date of purchase, days before they have even paid the store on your behalf!
Remedy: Find another card issuer, or always pay your bill in full by the due date.

Two-Cycle Billing. Issuers which use this method of calculating interest, charge two months worth of interest for the first month you failed to pay off your total balance in full. This issue arises only when you switch from paying in full to carrying a balance from month to month.
Remedy: Switch issuers or always pay your balance in full.

The Right to Setoff. If you have money on deposit at a bank, and also have your credit card there, you may have signed an agreement when you opened the deposit account which permits the bank to take those funds if you become delinquent on your credit card.
Remedy: Bank at separate institutions, or avoid delinquencies.

Fees Are Negotiable. You may be paying up to $50 a year or more as an annual fee on your credit card. You may also be subject to finance charges of over 18%.
Remedy: If you are a good customer, the bank may be willing to drop the annual fee, and reduce the interest rate -- you only have to ask! Otherwise, you can switch issuers to a lower- priced card.

Interest Rate Hikes Are Retroactive. If you sign up for a credit card with a low "teaser" rate, such as 7.9%, when the low rate period expires, your existing balance will likely be subject to the regular and substantially higher interest rate.
Remedy: Pay in full before the rate increase or close the account.

Shortened Due Dates. Most card issuers offer a 25 day grace period in which to pay for new purchases without incurring finance charges. Some banks have shortened the grace period to 20 days--but only for customers who pay in full monthly.
Remedy: Ask to go back to 25 days.

Eldiminating Grace Periods. That fabulous offer you received in the mail for a gold card with a $10,000 credit limit, and lots of features may not be so great. The most common "string" attached is the card has no grace period. You are charged interest on everything from the day you buy it, even if you pay on time.
Remedy: Throw the offer out!

Disappearing Benefits. Many banks enticed you to sign up with extra benefits such as lifetime warranty, a 5% discount on all travel, or protection if an item purchased is lost. Now, some banks have cut back on these extras without the fanfare that launched them.
Remedy: Read annual disclosure of changes, and switch cards if need be.

Double Fees On Cash Advances. Most credit cards impose both finance charges and a transaction fee on cash advances. Interest starts from the day of the advance, and the transaction fee can be up to 2.5% of the amount taken. Beware of cards advertising "no finance charges." Transaction fees may still apply.
Remedy: Limit cash advances.

Misleading Monthly Minimums. You may think it is beneficial to have a card where you only need to pay 2%-3% of your balance monthly. It is just the opposite. The bank stands to make far more money from finance charges the longer you carry out payments--and you foot the bill.
Remedy: Pay all you can monthly.

"If you don't know where you are going, any road will get you there." Anonymous

Asia Hot Bloggers

China - Xu Jinglei
Japan - Naoto Amaki
Singapore - Lee Kin Mun
Taiwan - Hu Jia-wei (wanwan)
India - Amit Agarwai
Malaysia - Ahiruddin Attain
Philippines - Bryan Boy

Source: Sunday Times 25 May 2008


"The aspects of things that are most important to us are hidden because of their simplicity and familiarity" Ludwig Wittgenstein

Buddha's Five Remembrances

The Plum Village Chanting Book by Thich Nhat Hanh


I am of the nature to grow old. There is no way to escape growing old.

I am of the nature to have ill health. There is no way to escape ill health.

I am of the nature to die. There is no way to escape death.

All that is dear to me and everyone I love are of the nature to change. There is no way to escape being separated from them.

My actions are my only true belongings. I cannot escape the consequences of my actions. My actions are the ground upon which I stand.

Leadership From the Ultimate Leader

He was born in a stable and lived only 33 years, yet he divided the calendar and changed the world.

“For many, Jesus of Nazareth became a leader among leaders because he never lost sight of his mission. He sparked a flame of hope and renewal, and provided leadership lessons we can all learn from,” Laurie Beth Jones wrote in Jesus CEO.

After more than 2,000 years, he's still viewed by much of the world as a leader for the ages. Here's why:

* He gave people a vision larger than themselves. We all hunger to be something larger or better than we are. Leaders tap into that need and give people the vision to achieve greatness.

“Jesus clearly and consistently conveyed to his staff (his disciples) the significance of what they were doing. He spoke long and often about the calling, and they could feel and see the long-lasting benefits of their work with him. They were changing people's lives for the good,” Jones said. They were working for something beyond themselves.

* He was bold. He didn't spend hours choosing the safest approach. He never led by committee. He didn't get permission to make a statement. Every action he took made a statement about his mission.

* “He walked into the temple as a 12-year-old and started teaching. He stormed into the temple as an adult and turned things upside down,” Jones said. “He called a spade a spade and apologized to no one - not out of arrogance, but out of boldness and clarity.”

* He did the difficult things. Doing the difficult thing means not letting public opinion sway you from what your heart, gut, spirit, or instinct is telling you. It means staying connected with your inner self.

“Peter warned Jesus against going to Jerusalem. Jesus was aware of the danger, and went anyway. He knew it was part of a larger plan,” Jones said. “He went to Jerusalem knowing the consequences.”

* He was visible. He proclaimed his message everywhere he could. He spoke in synagogues, streets and gardens, on mountaintops and in the countryside. He identified himself with his message.

* He refused to consider failure. “He was able to take the hit and keep on going,” Jones said. “People and circumstances can't keep you down unless you let them.”

* He was a turnaround specialist. He tried to change for the better every situation he encountered. When he saw a need, he wasted no time in filling it. Often, he anticipated a need before others even knew it existed, and set himself on a path to meet that need.

* He came to give us a new mind-set – one that has a turnaround mentality. “We are each called to be turnaround specialists, for ourselves and those around us,” Jones said.

* He looked for the best in others. Jesus saw greatness in the most flawed of men and women. “Yes, Peter. You denied me. But you will be my rock,” Jesus said.

“Yes, Mary (Magdalene), you've had men who weren't your husband. But you are capable of devoted love.”

* He forgave. He saw mistakes as lessons. He gave hope and a spirit of peace to people overwhelmed by life. “Come unto me all ye that labor and are heavy laden,” Jesus said, and I will give you rest.

– Cord Cooper

(Quoted from Investor's Business Daily, December 24, 2001.)

Where does creativity hide?

Novelist Amy Tan digs deep into the creative process, journeying through her childhood and family history and into the worlds of physics and chance, looking for hints of where her own creativity comes from. It's a wild ride with a surprise ending.

Half Glass Full

"Losers see thunderstorms, winners see rainbows; losers see icy streets, winners put on their ice skates!" -- Denis Waitley

"There are two ways of exerting one's strength; one is pushing down, the other is pulling up." -- Booker T. Washington

"When it is dark enough, you can see the stars." -- Charles A. Beard

"Learn from the negative as well as the positive, from the failures as well as the successes." -- Jim Rohn

"Keep your face in the sunshine and you can never see the shadow." -- Helen Keller

"The pessimist sees difficulty in every opportunity. The optimist sees the opportunity in very difficulty." -- Winston Churchill

"Life, in all its uniqueness, would not be life without the negatives and the positives. That is why it is important to be a serious student of both." -- Jim Rohn

"The darkest nights bring the brightest days." -- Rick Beneteau

"If you train your mind to search for the positive things about other people, you will be surprised at how many good things you can observe in them and comment upon." -- Alan Loy Mcginnis

"Like taking a morning shower, make the planting of positive thoughts a daily practice." -- Neil Eskelin

"Do what you feel in your heart to be right. You'll be criticized anyway." -- Eleanor Roosevelt

"It is possible to be a sage in some things and a child in others, to be at once ferocious and retarded, shrewd and foolish, serene and irritable." -- Walter Lippmann

"A man's life is interesting primarily when he had failed – for it's a sign that he tried to surpass himself." -- Georges Clemenceau

"To different minds, the same world is a hell and a heaven." -- Ralph Waldo Emerson

"If you approach life with a sense of possibility and the expectation of positive results, you´re more likely to have a life in which possibilities are realized and results are positive." -- Lisa Funderburg

"No pessimist ever discovered the secret of the stars, or sailed to an uncharted land, or opened a new doorway to the human spirit." -- Helen Keller

A Conditional Life

"What's stopping me from doing exactly what I want to do right now?' It's the classic case of the chicken and the egg, only logic: Do you wait for the right conditions to manifest before moving forward, or do you create those conditions by moving forward, with trust and without fear?"

Friendship

"A friend is one to whom one may pour out all the contents of one's heart, chaff and grain together, knowing that the gentlest of hands will take and sift it, keep what is worth keeping and with a breath of kindness blow the rest away." Arabian Proverb

Love is not about age or money

"One thing I hate most about people is they tend to measure everything and try to explain love in numbers - whether it's in terms of age, the amount you have in the bank, or how many millimetres your cheeks have receded."

"I feel that love is love is love. There is no definition, and we shouldn't try to encompass love in words."

"As long as you make each other happy and support each other, as long as you know you're not doing anything wrong... then everything is okay." Dr Hayden Khom, 27, on his love.

Pairing with younger women?

It Might Be You