POWER POINT IT REVOLUTION

BENEFITS DRINKING MILK

MILK: NATURE'S 

WELLNESS DRINK

Are you slurping down herb-infused, caffeine-pumped energy drinks because you've been sold on the notion they are good for you? For sure, some aren't bad - and some may even be beneficial for health - but there are plenty that are mere sugar, flavoring, artificial ingredients, and high doses of caffeine that have even come under fire from health experts. Why not sip on a tall, cold nutritious glass of milk, instead?

NATURE'S WELLNESS DRINK

Did you know that milk is considered "nature's wellness drink"? The cold, creamy white beverage is full of calcium, vitamin D, phosphorous and a balance of other nutrients that have been proven to build your bones and teeth as well as promote the healthy function of your muscles and blood vessels. And in the midst of all the new vitamin waters, energy drinks, and other artificially contrived beverages, milk is a natural, healthy choice.

MILK PROVIDES A UNIQUE BALANCE OF NUTRIENTS

According to well-known nutrition expert Dr Wendy Bazilian, author of The SuperFoodsRx Diet and co-owner of San Diego-based Bazilian's Health Clinic, unlike most other "wellness" drinks, milk is naturally nutrient-rich and balanced with a unique proportion of carbs and protein – in addition to the bone-boosting calcium, phosphorous and vitamin D.
Watching your fat intake or following a heart-healthy diet? No problem. Dr Bazilian, who has recently partnered up with model Christie Brinkley for the Drink Well. Live Well. gotmilk? campaign, recommends sipping on low-fat or fat-free milk. "Low-fat or fat-free varieties provide a lot of nutrients for very modest – worthwhile – calories," she says. "Milk is also naturally low in sodium, and also contains potassium and plays a role in healthy blood pressure."

MILK BUILDS STRONG BONES

Milk builds strong bones and teeth where, according to Dr Bazilian, 99 percent of the body's calcium is stored. Plus, hundreds of studies have shown that calcium in milk helps improve bone density. "Denser bones mean less likelihood of stress fractures and a lower risk of osteoporosis – a major public health threat for over 40 million Americans," adds the nutrition expert.
The importance of getting enough calcium starts young and extends into adulthood. "We are born with bones and as we grow from childhood to adulthood, we build stronger and bigger bones. However, after a certain point – around age 30 – our body starts drawing from our bones to maintain our other bodily functions," says Dr Bazilian. So it is important to get calcium such as that from milk starting early in age and then to continue consuming enough throughout your life.

CALCIUM CONTRIBUTES TO MUSCLE AND BLOOD HEALTH

Dr Bazilian says the rest of the body's calcium is found in the muscles, blood and intercellular fluid and is necessary for muscular and circulatory function. She explains, "Calcium plays an important role in our muscles (in the contraction phase in particular) as well as our blood stream, too. The human body works hard to keep a normal balance of calcium in the blood stream at all times to maintain 'homeostasis.' Calcium plays a role in blood vessel contraction and expansion. If calcium levels drop, the body will pull calcium from the bones to replenish the levels in the blood. But if you consume adequate calcium in the diet, you can maintain blood calcium and preserve your bones."

MILK DRINKERS TEND TO BE THINNER

Not only do milk drinkers tend to have stronger bones, Dr Bazilian says "Milk drinkers tend to have healthier overall diets and tend to be leaner than non-milk drinkers." And with today's youth suffering an epidemic of obesity and obesity-related diseases, a wholesome beverage, like milk, can contribute to weight loss, strong bones and overall health.
Dr Bazilian further explains, "Studies have shown that mothers who drink milk are more likely to have daughters who drink milk. Milk not only provides children with a wide array of nutrients but also displaces some of the less nutritious, high calorie beverages like sodas. By some estimates, about 12 percent of adolescents' total calories come from sodas and sugar-sweetened beverages. Low-fat or fat-free milk can go a long way to change these numbers and add a nutritional, developmental advantage to growing bodies."

BUT HOW MUCH MILK IS BENEFICIAL?

Any amount of milk you drink is beneficial but Dr Bazilian recommends aiming for three (8-ounce) glasses a day. She says, "Three delicious glasses of nonfat or low-fat milk a day is all it takes to get 100 percent of your calcium needs met and 75 percent of your vitamin D and a host of other essential nutrients from high quality protein to potassium, phosphorus, vitamin A and vitamin B12."
In addition, milk is low in sodium and provides a lot of nutrition for its 80 to 120 calories per cup. Milk can also contribute to daily hydration needs – it is made up of about 90 percent water, which is essential to virtually every bodily function. As a bonus, milk is economical. Dr Bazilian adds, "It's about 25 cents per cup, which is far less than the majority of new-agey 'fortified sugar waters' on the market today."

IF YOU ARE LACTOSE INTOLERANT, DON'T GIVE UP MILK!

Having lactose intolerance – a condition caused by not having enough of the enzyme lactase, which digests the lactose in milk – doesn't mean you can't reap the benefits of milk. According to Dr Bazilian, lactose intolerance is not an all or nothing thing and that people with lactose intolerance can employ some simple strategies to enjoy the goodness of milk.
"Usually, symptoms associated with lactose intolerance can be diminished by 'how' and 'how much' milk is consumed at a time," says the nutrition expert. "Symptoms are reduced or even eliminated in many individuals if they drink milk in smaller amounts throughout the day instead of a large glass all at once, and people with lactose issues do better when they drink milk with a meal or snack than on its own."
There are also lactose-reduced milks in the market and even liquid drops available at the drugstore that you can add to milk to create a lactose-reduced milk. And keep in mind that though milk is a top-tier food source for calcium, you can also get calcium from yogurt, small amounts of cheese, almonds, leafy greens and tofu – all of which can be part of many lactose intolerant diets.

8 TIPS FOR INCORPORATING MORE MILK INTO YOUR DAY

Dr Bazilian recommends eating a balanced, varied diet that includes fruits and vegetables, beans, nuts, seeds, whole grains, lean proteins, water, tea and milk. She says, "Foods and beverages should have 'something to offer' including great taste and be good for you, but also versatile. I also believe in a whole foods, wholesome and naturally nutritious diet"
Milk can fit nicely into your daily meals and partnered with other superfoods for a healthy and delicious diet that will deliver your daily recommendations for vitamins and minerals. Here are some of Dr Bazilian's tips for drinking more milk:

1. START YOUR DAY WITH MILK

Add milk to your morning cereal or oatmeal. Seems like the oldest tip around, but still a great, solid start to the day. You can also add milk to a smoothie to boost the creaminess and the nutrition.

2. DRINK MILK AS A SNACK

Milk is perfect as an afternoon snack – a great balance of quality protein and carbohydrates, mildly sweet and lots of nutrition. Dr Bazilian says, "One cup mid-afternoon is not only easy and filling, but picks up your energy and helps get you to dinner without devouring the contents of a co-worker's candy dish."

3. CHANGE YOUR COFFEE HABIT

Have a café au lait or tea au lait instead of a latte. A café au lait is 1/2 coffee and 1/2 milk, giving you that coveted coffee taste and enjoyment, while reducing your caffeine content and increasing the beverage's nutritional value with the additional milk.

4. TAKE THE EDGE OFF YOUR HUNGER

Before a party, have a glass of low-fat or fat-free milk. It's fast and easy. It's also filling and "takes the edge off" hunger, helping you make smarter choices on food and drink once you arrive. Dr Bazilian adds, "The bonus is the great nutrition, but the main perk is how it makes you feel and respond to the social 'pressures' of enjoying a party and maintaining your figure, too."

5. DRINK MILK FOR DESSERT

Dr Bazilian recommends flavored milks for a sweet treat. "While we have to watch how much sugar goes in the diet overall, think about it – low-fat or fat-free chocolate or strawberry milk has the sweetness and appeal of a treat and still contains those essential vitamins and minerals that are lacking from processed baked goods, cookies, candy or other 'usual' treats," she explains.

6. MILK IS AN EXCELLENT POST-EXERCISE BEVERAGE

Recent research suggests that the balance of nutrients in milk can help refuel the muscles after a workout as effectively as some commercial exercise beverages. And it tastes better, too!

7. HAVE MILK BEFORE BED

A good bedtime routine can really help you fall asleep and stay asleep better. Poor sleep can impair your metabolism and may increase your risk of chronic diseases. Dr Bazilian adds, "I learned to drink a small cup of warm milk before bed as a child with my grandmother. It was a ritual, it was soothing, and the nutrients in milk may help you have a better night's sleep."

8. BEFORE YOU DRINK IT, LIFT IT

Milk can give you strong bones and muscles! Dr Bazilian says, "A gallon of milk weighs eight pounds – not bad for a few biceps curls or overhead presses before pouring a glass to drink." She jokes, "I know, I know. . .I always have to get a little exercise into the discussion about nutrition. . .but seriously, this is a good tip!"
So bottoms up to your health – drinking milk everyday will do your body good.

Fruit nutrition facts

Apple fruit nutrition facts

Delicious and crunchy apple fruit is one of the most popular fruits, favorite of health conscious, fitness lovers who believe in the concept “health is wealth.” This wonderful fruit is packed with rich phyto-nutrients that in the true senses indispensable for optimal health. The antioxidants in apple have much health promoting and disease prevention properties; thus truly justifying the adage, “an apple a day keeps the doctor away.”

Apples are obtained from the medium-sized tree belonging to the Rosaceae family. The apple tree is originated in the mineral-rich mountain ranges of Kazakhstan, and now being cultivated in many parts of the world.
Apple fruit features oval or pear shape; and the outer skin has different colors depending upon the cultivar type. Internally, the juicy pulp has been off-white to cream in color and has to mix of mild sweet and tart taste. Its seeds are inedible because of their bitter taste.
Hundreds of varieties of apples are either eaten as table fruits or as dessert fruit grown in the US and worldwide. Some of the apples are sought-after in cooking and baking too.

Health benefits of apple

• Delicious and crunchy apple fruit is notable for its impressive list of phtyto-nutrients, and anti-oxidants. Studies suggest that its components are essential for normal growth, development and overall well-being.
• Apples are low in calories; 100 g of fresh fruit slices provide only 50 calories. They, however, contain no saturated fats or cholesterol. Nonetheless, the fruit is rich in dietary fiber, which helps prevent absorption of dietary-LDL or bad cholesterol in the gut. The fiber also saves the colon mucous membrane from exposure to toxic substances by binding to cancer-causing chemicals inside the colon.
• Apples are rich in antioxidant phyto-nutrients flavonoids and polyphenolics. The total measured anti-oxidant strength (ORAC value) of 100 g apple fruit is 5900 TE. Some of the important flavonoids in apples are quercetin, epicatechin, and procyanidin B2. Additionally, they are also good in tartaric acid that gives tart flavor to them. Altogether, these compounds help the body protect from deleterious effects of free radicals.
• Apple fruit contains good quantities of vitamin-C and beta-carotene. Vitamin C is a powerful natural antioxidant. Consumption of foods rich in vitamin C helps the body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals from the body.
• Further, apple fruit is a good source of B-complex vitamins such as riboflavin, thiamin, and pyridoxine (vitamin B-6). Together these vitamins help as co-factors for enzymes in metabolism as well as in various synthetic functions inside the body.
• Apple also contains a small amount of minerals like potassium, phosphorus, and calcium. Potassium is an important component of cell and body fluids helps controlling heart rate and blood pressure; thus, counters the bad influences of sodium.

Selection and Storage

Fresh apples are readily available in the stores all around the season. Choose fresh, bright, firm textured apples with rich flavor. Avoid fruits with pressure marks over their surface as they indicate underlying mottled of pulp.

Fresh apples can be kept at room temperature for few days and stored inside the refrigerator for two to three weeks. Wash them in clean running cold water before use to remove any surface dust and pesticide/fungicide residues.

See the table below for in depth analysis of nutrients:

Apple fruit (Malus domestica), Fresh,
Nutritive value per 100 g,
ORAC value-5900
(Source: USDA National Nutrient data base)

Energy	50 Kcal	2.5%
Carbohydrates	13.81 g	11%
Protein	0.26 g	0.5%
Total Fat	0.17 g	0.5%
Cholesterol	0 mg	0%
Dietary Fiber	2.40 g	6%
Vitamins
Folates	3 µg	1%
Niacin	0.091 mg	1%
Pantothenic acid	0.061 mg	1%
Pyridoxine	0.041 mg	3%
Riboflavin	0.026 mg	2%
Thiamin	0.017 mg	1%
Vitamin A	54 IU	2%
Vitamin C	4.6 mg	8%
Vitamin E	0.18 mg	1%
Vitamin K	2.2 µg	2%
Electrolytes
Sodium	1 mg	0%
Potassium	107 mg	2%
Minerals
Calcium	6 mg	0.6%
Iron	0.12 mg	1%
Magnesium	5 mg	1%
Phosphorus	11 mg	2%
Zinc	0.04 mg	0%
Phyto-nutrients
Carotene-ß	27 µg	--
Crypto-xanthin-ß	11 µg	--
Lutein-zeaxanthin29 µg

5 LEARNING DISCIPLINES

In 1990, Peter Senge published "The Fifth Discipline" (later followed by "The Fifth Discipline Fieldbook: Strategies and Tools for Building a Learning Organization" in 1994). His books pulled together his extensive research into what different organisations do to build learning capacity – and why some organisations use learning better than others.

Senge codified these practices into what he called 'The 5 Learning Disciplines' as well as coming up with the concept-label of 'learning organisations'.

The 5 Learning Disciplines – Shared Vision, Mental Models, Personal Mastery, Team Learningand Systems Thinking – are each made up of a set of tools and practices for building and sustaining learning leadership capability in organisations. Each Discipline consists of:

	Principles, propositions or concepts (Senge calls these ‘guiding ideas’)
	Tools or techniques that, once learned and practised, assist in making the Disciplines come to life
	Practices or precepts to follow in your own leadership behaviour and approaches

According to Senge, leaders in learning organisations learn to thrive on change and constantly innovate by methodically cultivating these 5 Disciplines. They may never be fully mastered, but learning-centred leaders, teams and organisations practise them continuously.

Our approach to workplace improvement and learning-centred leadership is based firmly in the values, concepts, principles and language of learning organisations.

   The 5 Leadership Learning Disciplines in brief are:

	Shared Vision: The key vision question is ‘What do we want to create together?’. Taking time early in the change process to have the conversations needed to shape a truly shared vision is crucial to build common understandings and commitments, unleash people’s aspirations and hopes and unearth reservations and resistances.  Leaders learn to use tools such as ‘Positive Visioning’, 'Concept-shifting’ and ‘Values Alignment’ to create a shared vision, forge common meaning/focus and mutually agree what the learning targets, improvement strategies and challenge-goals should be to get there.
	Mental Models: One key to change success is in surfacing deep-seated mental models - beliefs, values, mind-sets and assumptions that determine the way people think and act. Getting in touch with the thinking going on about change in your workplace, challenging or clarifying assumptions and encouraging people to reframe is essential.  Leaders learn to use tools like the'Ladder of Inference' and 'Reflective Inquiry' to practise making their mental models clearer for each other and challenging each others' assumptions in order to build shared understanding.
	Personal Mastery is centrally to do with ‘self-awareness’ – how much we know about ourselves and the impact our behaviour has on others. Personal mastery is the human face of change – to manage change relationships sensitively, to be willing to have our own beliefs and values challenged and to ensure our change interactions and behaviours are authentic, congruent and principled. Leaders learn to use tools like 'Perceptual Positions' and 'Reframing' to enhance the quality of interaction and relationship in and outside their teams.
	Team Learning happens when teams start ‘thinking together’ – sharing their experience, insights, knowledge and skills with each other about how to do things better. Teams develop reflection, inquiry and discussion skills to conduct more skillful change conversations with each other which form the basis for creating a shared vision of change and deciding on common commitments to action. It’s also about teams developing the discipline to use the action learning cycle rigorously in change-work.  Leaders learn to use tools like the 'Action-Learning Cycle' and 'Dialogue' to develop critical reflection skills and conduct more robust, skillful discussions with their teams and each other.
	Systems Thinking is a framework for seeing inter-relationships that underlie complex situations and interactions rather than simplistic (and mostly inaccurate) linear cause-effect chains. It enables teams to unravel the often hidden subtleties, influences, leverage points and intended/unintended consequences of change plans and programs and leads to deeper, more complete awareness of the interconnections behind changing any system. Leaders learn to use 'Systems Thinking Maps' and 'Archetypes' to map and analyse situations, events, problems and possible causes/courses of action to find better (and often not obvious) change options/solutions.

HOW TO CONCENTRATE ON STUDIES

Potential Issues With Concentration

1. 1
   Look at what influences concentration. Many issues go far beyond mere laziness into planning and facilitating (making it happen).
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2. 2
   Get a full night of rest. Sleep deprivation can make it very difficult to concentrate for a topic for long periods of time. Make sure you are getting at least eight hours of rest per night.
3. 3
   Remove stress and anxiety producing factors. Worrying about other things, whether they be relationships or friends, can make it difficult to put those issues aside and focus on your studies. You may want to consider removing some of these stresses and tackle them head on. Is your schedule too loaded? Are you dealing with peer pressure? Prioritize your schedule and develop confidence in your relationships.
4. 4
   Adopt a healthier diet. Your body needs good food in order to keep it running well. Poor diets can be linked to low energy and depression, which can make it difficult to concentrate. On the flip side, caffeine can overstimulate you and lead to nervousness.
5. 5
   Avoid symptoms of boredom. Boredom comes from doing something that lacks meaning or motivation to you. Try to find a way to make your studies more interesting, or at least create good rewards for yourself that will make you more motivated to finish -- like get a salad to celebrate.
6. 6
   Sublimate: be vigorous and emotional to succeed using anger or even fear of making a C to motivate practice of skills or study concepts.

Create An Environment For Concentration

1. 1
   Have everything you need to study. Your pencils and pens, highlighters and books should be within your reach so that you are not distracted while studying.
2. 2
   Have a snack nearby. Something simple like crackers or chips will help your mind stay focused. Don't drink coffee, tea, or any other energy drinks. They will eventually lead to crash that makes you feel tired.
3. 3
   Have a timetable. Work for 30-60 minute periods with 5-10 minute breaks in between.
4. 4
   Embrace your learning: Studying or practicing for an hour is like a feast of learning or a workout. Tell yourself why you want to do that.
5. 5
   Find a quiet place to study. You want the room to be silent and free of distractions in order to concentrate. For example, do not study right in front of a TV because you will only do your homework when the advertisements come up. Go to get a "snip" of TV or radio only as a quick break -- exactly as if it's a few moments to go to get a drink of water. Such entertainment is not a festival, not like a picnic; keep it simple and quick.
6. 6
   Make sure your cell phone and other electronic devices are turned off. This will help you avoid temptations to be off task and allow you to stay on your plan.
7. 7
   Consider playing music softly. For some people, music helps them concentrate. For some, it doesn't. Try it out and see what works best for you.

General Tips For Concentration

1. 1
   Do the least pleasant tasks first. While fresh you can sizzle with the highest powers of concentration at your disposal. "Do the most critical understandings and deep background concepts early", before moving on to easier (less challenging) but necessary grinding out of details. If you do the easier tasks first, you will be thinking about/and "stressing-nerves" on the harder ones, the whole time, and feel more tempted to avoid them once you do reach them (at the end of too much busy-work).
2. 2
   Have an objective list. Write out a list of everything you need to accomplish. Check each items off as you finish it.
3. 3
   The "5 More" rule. Tell yourself to do only five more things before quitting. Once you've finished those, do another five. Breaking tasks up into smaller chunks makes things easier for those with shorter concentration spans.
4. 4
   Reward yourself. Offer yourself incentives once you've completed a study task. This will improve your motivation and therefore your concentration.
   
   

   

   
   

Learning Basic Computer Skills and its benefits

Learning Basic Computer Skills and its benefits

Whether the open job position is for an office administrator, receptionist, sales representative, relationship manager, or even a security administrator; all have one thing in common: the requirement to be fluent in basic computer use with preference being given to individuals who have a shorter learning curve associated with technology adoption. A common misperception unfamiliar people have with regards to computers, is that learning basic computer skills would be time consuming and not worth the while, but many people pick it up quickly as these courses last about a week with successful training. The list below discusses the tasks included in the training, as well as their benefits.

Microsoft Office:

Microsoft Office programs are the most widely used applications by students and employees alike, because of their easy to use interface as well as high functionality. The process for learning basic computer skills is incomplete without being fluent at using MS Office products for daily use.

Typing Speed:

Most people at the office have to submit reports about various things, for example a performance appraisal of their subordinates, or a project evaluation or perhaps a sales report detailing why the product was not received as well as it was expected. All these tasks require the use of keyboard at a fast pace in order to be time efficient and make maximum use of office hours.

File Sharing:

File sharing could mean sharing of a file either over one network, for example the intranet that is particular to one organization versus sharing a file over the internet; two points on different networks altogether. There are several ways to do this: by email or by chat messengers that now include file sharing options. Over one network however, there may be several ways to do this, as all computers might be connected together, and any computer on the network would be able to access files on another connected PC. Learning basic computer skills involves file sharing as well, because at the office there is hardly ever a time that the report that was produced was for personal uses only.

Internet Browsing:

Internet browsing does not entail just the use of World Wide Web for information. Most courses also teach the concepts around how search engines work, so that students learning basic computer skills can exploit the information to improve their searches and yield more productive results.

Troubleshooting:

Learning how to troubleshoot is a very important aspect from a user’s point of view, for computers are machines and tend to hang from time to time. It is not practical to ask for assistance every time a computer fails to respond, and since this is a fairly common observation, users should know how to solve this on their own. Network troubleshooting is also taught, although a completely computerized process in newer models, many courses still include troubleshooting of Local Area Networks (LAN) and Wide Area Networks (WAN) as these are the networks usually used by offices and organizations.

Benefits:

The benefits of learning basic computer skills are unlimited since they open a wide range of opportunities. Almost all job advertisements post computer skills as mandatory, hence making individuals more competitive. Using the internet to access valuable information increases knowledge and improves self-worth. Also, there are many jobs available online for those people who have excellent computer skills but are unable to work outside of home due to a variety of reasons.

Exercise and Stress Relief: Using Exercise as a Stress Management Tool

As our society becomes more health-conscious, there has been an increased focus on the importance of exercise. Many people exercise to control weight and get in better physical condition to become more healthy or physically attractive, but exercise and stress management are also closely linked. Exercise can be an extremely effective stress reliever for several reasons:

Outlet For Frustrations:

When life’s annoyances or frustrating situations build up, you can feel stressed or experience low-grade anger. More high-energy forms of exercise like boxing, martial arts or weight training can also provide an effective release of these negative emotions, turning these otherwise potentially unhealthy emotions into motivation for increased health and well-being.

Exercise and Stress Hormones:

Exercise can decrease ‘stress hormones' like cortisol, and increase endorphins, your body's ‘feel-good’ chemicals, giving your mood a natural boost. (This is the chemistry behind a ‘runner’s high’.)

Distraction:

Physical activity itself can take your mind off of your problems and either redirect it on the activity at hand or get you into a zen-like state. Exercise usually involves a change of scenery as well, either taking you to a gym, a dojo, a boxing ring, a park, a scenic mountain, a biking trail or a neighborhood sidewalk, all of which can be pleasant, low-stress places.

Lookin’ Good:

I have to include this possibly superficial, but significant, benefit of exercise: it helps you lose weight, tone your body, and maintain a healthy glow and a smile. You may feel a subtle but significant boost as your clothes look more flattering on, and you project an aura of increased confidence and strength. Call me shallow, but this does impact many people, and can relieve stress for those who are concerned with their appearance and worry that they don’t look as healthy as they could.

Social Support:

The benefits of social support are well-documented and manifold. Because exercise and physical activity can often involve others, you can enjoy a double dose of stress-relief with the combined benefits of exercise and fun with friends. Whether you’re in a class with others, working out in the gym with a buddy, playing softball in a league or taking a walk or hike with a friend, having others work out with you can make you feel good as well as help motivate you to push harder to get a better workout without it feeling so much like ‘work’.

Increased Health:

While stress can cause illness, illness can also cause stress, with the physical pain, missed activities, feelings of isolation and other costs that come with it. So improving your overall health and longevity with exercise can also save you a great deal of stress in the short run (by strengthening your immunity to colds, the flu and other minor illnesses) and the long run (by helping you stay healthier longer, and enjoy life more because of it).

Resilience To Stress:

That's right, research suggests that physical activity may be linked to lower physiological reactivity toward stress. Simply put, those who get more exercise may become less affected by the stress they face. So, in addition to all the other benefits, exercise may supply some immunity toward future stress as well as a way to cope with current stress. If that's not a great reason to get more active, I don't know what is!

The following resources can help you to incorporate exercise into your lifestyle for increased stress management without excess stress. Have fun!