1. Only use the Internet when your parents tell you it's OK, and only for as long as you're supposed to.
2. Always have good manners and be polite when you use the Internet and e-mail or chat.
3. Never meet with an Internet friend unless your parents go with you.
4. Don't give out personal information like your address, telephone number or school name to anyone unless your parents say it's OK.
5. Don't send pictures of yourself or your family to anyone unless your parents say it's OK.
6. Always tell your parents about the people you meet or talk to on the Internet.
7. Don't break copyright rules by taking words, pictures or sound from someone else's Web site without their permission.
8. If you ever get an e-mail message that is strange, mean or upsetting to you, don't answer back to it! Tell your parents or teachers right away!
9. Ask your parents to spend time with you so that you can show them the sites you like to visit.
10. Sometimes, when you are on the Internet, you may accidentally meet bad people or see things that are bad, but it's NOT YOUR FAULT!!! If something you read or look at is upsetting, just stop looking at it, and tell your parents or teachers right away.
Source: http://www.kidsnewsroom.org/safety.htm
Sunday, October 28, 2007
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[size="15"]15 TIPS FOR A GOOD NIGHT SLEEP[/size]
Night sleep is very essential to our own health. Just think of our sleep is as the body’s form of “downtime”. During this “downtime” the body actually rebuilds tissue, grows bone and muscle and strengthens the immune system. Deprivation of sleep or sleep loss can seriously decrease our health and productivity and make us increasingly prone to accidents and systematic disorders.
How to get a good night sleep? In today’s world of high tech medicine you would think that getting a good night sleep would be the easiest thing in the world, but we don’t know that taking medicines prohibit the deepest levels of sleep, which are most necessary for our body. Here are some tips that can aid most of us in falling to sleep faster and getting better nights sleep:
1. Eat a high-protein snack several hours before bed.
2. Try to exercise 20 to 30 minutes a day.
3. Control your room environment and temperature no higher than 70 degrees F.
4. Go to bed at a set time each night and get up at the same time each morning, even on weekends.
5. Listen to white noise or relaxation CDs.
6. Sleep in complete darkness or as close as possible.
7. Also eat a small piece of fruit.
8. Take a hot bath, shower or sauna before bed.
9. Go to the bathroom right before bed.
10. Wear an eye mask to block out light.
11. Put your work away at least one hour (but preferably two or more) before bed.
12. Avoid before-bed snacks, particularly grains and sugars.
13. Don't lie in bed awake. Do something else, like reading, watching television, or listening to music, until you feel tired.
14. Don't drink any fluids within 2 hours of going to bed.
15. Avoid caffeine, nicotine, and alcohol.
[size="15"]20 TIPS FOR WEIGHT LOSS[/size]
The generally accepted view has been that overweight often shares adverse risks with obesity. Kenneth F. Adams, Ph.D., and some researchers also add that risk of death increases by 20 to 40 percent among overweight persons. Therefore, losing weight helps overweight individuals reduce health risks and improve quality of life. Treatment for overweight, however, doesn’t always mean controlled diet & intensive therapies such as drugs or surgery but long-term planning and weight management. The followings are some tips for you to lose weight.
1. Eat breakfast. You'll be less likely to overeat later in the day.
2. Eat fresh fruit instead of drinking fruit juice.
3. Specialists recommend always eating in the same room of your house. It is also recommended not to eat in front of the computer or in front of the television. This goes for snacking, too, not just meals.
4. Go spicy. Get a hot flavor boost with chilies, salsa and curry instead of by overeating.
5. Sweeten with spice. Add spices like cinnamon and vanilla to desserts versus sugar.
6. Include two fruits or vegetables in every meal or snack. You'll feel fuller and cut back on calories from other foods.
7. Drink water -- a glass every one to two hours will keep you full.
8. If possible, take a long leisurely walk right before, or right after, a meal.
9. Fix times to have meals and stick to it.
10. Use a non stick frying pan for your cooking so that you do not have to add oil.
11. Prepare your own food as much as possible so that you will be able to better control for hidden sugar and otherwise processed foods.
12. Boil your vegetables instead of cooking them, or even better, eat them fresh.
13. Exercise regularly to create a calorie deficit and lose weight without starving your body and slowing your metabolism.
14. When you decide it's time to start working out, start slowly and don't get discouraged if you don't achieve your fitness goals after the first week.
15. Check your weight before you start the routine and keep checking for changes but do not expect a radical change immediately, it might be one or two weeks before you notice some change.
16. Be sure to burn out those extra calories by the end of the week.
17. Reduce your intake of pork and pork products as well, like bacon, ham and sausages.
18. Limit alcohol to special occasions. Not only is it highly caloric; it also stimulates appetite and obliterates willpower.
19. Don't eat before bed time.
20. Stay away from sweetened bottle drinks, especially sodas.
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