1 SUPPLEMENTARY DOCUMENTS Healthy lifestyle You hear a lot about living a healthy lifestyle, but what does that mean? In general, a healthy person doesn't smoke, is at a healthy weight, eats healthy and exercises. Sounds simple, doesn't it? The trick to healthy living is making small changes taking more steps, adding fruit to your cereal, having an extra glass of water these are just a few ways you can start living healthy without drastic changes. Exercise One of the biggest problems in America today is lack of activity. We know it's good for us but avoid it like the plague either because we're used to being sedentary or afraid that exercise has to be vigorous to be worth our time. The truth is, movement is movement and the more you do, the healthier you'll be. Even moderate activities like chores, gardening and walking can make a difference. Just adding a little movement to your life can: • Reduce the risk of heart disease, stroke and diabetes • Improve joint stability • Increase and improve range of movement • Help maintain flexibility as you age • Maintain bone mass • Prevent osteoporosis and fractures • Improve mood and reduce symptoms of anxiety and depression • Enhance self esteem • Improve memory in elderly people • Reduce stress So, even if you opt for small changes and a more modest weight loss, you can see the benefits are still pretty good. One study has found that just a 10% weight reduction helped obese patients reduce blood pressure, cholesterol and increase longevity. 2 Simple Ways to Move Your Body You can start the process of weight loss now by adding a little more activity to your life. If you're not ready for a structured program, start small. Every little bit counts and it all adds up to burning more calories. • Turn off the TV. Once a week, turn off the TV and do something a little more physical with your family. Play games, take a walk almost anything will be more active than sitting on the couch. • Walk more. Look for small ways to walk more. When you get the mail, take a walk around the block, take the dog for an extra outing each day or walk on your treadmill for 5 minutes before getting ready for work. • Do some chores. Shoveling snow, working in the garden, raking leaves, sweeping the floor these kinds of activities may not be 'vigorous' exercise, but they can keep you moving while getting your house in order. • Pace while you talk. When you're on the phone, pace around or even do some cleaning while gabbing. This is a great way to stay moving while doing something you enjoy. • Be aware. Make a list of all the physical activities you do on a typical day. If you find that the bulk of your time is spent sitting, make another list of all the ways you could move more getting up each hour to stretch or walk, walk the stairs at work, etc. Eating Well Eating a healthy diet is another part of the healthy lifestyle. Not only can a clean diet help with weight management, it can also improve your health and quality of life as you get older. You can use the new Food Guide Pyramid to determine how many calories you need and what food groups you should focus on or, if you're looking for smaller changes, you can use these tips for simple ways to change how you eat: • Eat more fruit. Add it to your cereal, your salads or even your dinners • Sneak in more veggies. Add them wherever you can a tomato on your sandwich, peppers on your pizza, or extra veggies in your pasta sauce. Keep pre-cut or canned/frozen veggies ready for quick snacks. • Switch your salad dressing. If you eat full-fat dressing, switch to something lighter and you'll automatically eat less calories. 3 • Eat low-fat or fat-free dairy. Switching to skim milk or fat free yogurt is another simple way to eat less calories without having to change too much in your diet. • Make some substitutes. Look through your cabinets or fridge and pick 3 foods you eat every day. Write down the nutritional content and, the next time you're at the store, find lower-calorie substitutes for just those 3 items. Find more ideas for healthy foods with this Healthy Foods Grocery List. Creating a healthy lifestyle doesn't have to mean drastic changes. In fact, drastic changes almost always lead to failure. Making small changes in how you live each day can lead to big rewards, so figure out what you can to be healthy today. How To Help Reduce Stress At Work Work can be a stressful place, wherever you earn your living, whether in an office, a factory, or a school. Some stress is good. It motivates us and makes us stronger. Too much stress is bad. It makes us irrational and it can, quite literally, kill us. Fortunately, there are specific things you can do that will help you reduce your stress at work and better cope with it. Difficulty: Average Time Required: Varies Here's How: 1. Improve your time management and organization skills. Of the many things you can to in this area the best ones include getting a to do list that works, learning to say "no", asking for help when you need it, and stop setting unrealistic goals for yourself. 2. Relax and breathe deeply. Whether you are feeling overwhelmed by the amount or work you have to do or if someone is "in your face", a good thing to do is to "breathe through your nose". You can't get as worked up if you force yourself to breathe through your nose. Your body simply can't maintain the same level of energy without that extra oxygen you get when breathing through your mouth. 3. Take more breaks from your work. Even a five-minute break will help. Get away from your desk. Go for a walk - outside is better, but up two flights of stairs and back down is good too. Getting more exercise in general will help you reduce your overall stress levels and that will make it easier to reduce your stress level at work. 4 4. Lighten up. Smile more. We all know laughter reduces stress. You will be amazed at how much more pleasant the people around you are when you make an effort to be pleasant yourself. 5. Learn to listen better. Rather than getting upset when others disagree with you, listen actively and find the areas of agreement. Be assertive and stand up for yourself, but don't be rigid. 6. Fix your environment. Make whatever adjustments you need to the lighting, temperature, noise level, and other controllable factors in your office. 7. Don't sweat the small stuff. Realize that there are some things that just aren't worth worrying about and there are some things you just can't change. Don't waste time stressing over the things in either category. 8. Get more sleep. This is another of the things you can do to reduce your overall stress that will have benefits at the office as well. In addition to reducing your stress, it will increase your energy level and your ability to concentrate. 9. Find a mentor If not a mentor, a friend will do. Having someone to talk to can take a lot of stress off you. 10.Spend more time with optimistic people. Negative people will pull you down to their level. Choose to work with people who have a positive attitude instead. How to Develop a Good Relationship with Your Boss A good relationship with your boss can make all the difference to how you feel about your job. A supportive, approachable boss is able to get the best out of their team – you feel like you can talk to them about a problem you have, ask for a morning off to go to a school play or that they will listen to your reasons for wanting a pay rise at your annual review. An egotistical, judge mental boss is quite the opposite – they make you feel as though your personal life is of no importance, you should be grateful for the job 5 and that you do not deserve for your career to progress. Of course, there are plenty of bosses in between. Let’s look at some different ways to build a good relationship with your boss and how to maintain it – without looking like teachers’ pet. Work Hard – OK, this may seem like a simple one but it is very rare that the worst performer in a team gets on well with the boss, or certainly not for long. Arrive on Time – again, this is pretty obvious, but don’t forget that however well you perform in your job, if you are late all the time, or even some of the time, you wont be taken seriously. Have Good Ideas – in meetings, whether it be about the Christmas party or a new marketing strategy, make sure you have something to say. Meetings are not just a break from your desk and a chance to have free sandwiches. Don’t Gossip – if your boss considers you to be one of the team that spends more time hanging around the water cooler than actually working, they are unlikely to be your biggest fan. Be Prepared – if you attend a client visit or presentation with your boss, make sure you have your laptop loaded with a copy of the presentation, have back ups printed and have the client’s phone number in your mobile in case of hold ups. Dress Like You Mean Business – this does not mean wear a full-on power suit if you work in a primary school, but at least dress suitably to your role. It is too easy to get complacent and not iron your top or letting your suit jacket get a bit too ‘eau de pub’. Take an Interest 6 – this goes for personal and professional details You don’t want to look like a creep by bringing your boss flowers for their birthday, but at least ask about their children, holiday or dinner parties if they tell you about them. When there is a project meeting, ask how it went. Don’t Make a Fool of Yourself – this goes for Friday night drinks, office romances and the Christmas party. Don’t drink too much at office functions, even if there is a free bar, it does not mean you should act like you are out with your friends – you’re not, it’s work, even if it is held on a Saturday night. Don’t let your colleagues see you fawning over Barry from accounts, either. Swoon in private. Facts About Working Relationships Working relationships are an important part of your job and can have a hug impact on your happiness and success at work. Cultivating these relationships and trying to avoid any conflict or power struggles is something that you should always be aware of. There are some common myths about working relationships though, what the problems are and how to handle them. Take a look at these facts so you are clear about the best way to approach your working relationships and get the most out of them. FACT: You need to stand up for yourself You may think that keeping your head down and getting on with your work then colleagues will stop taking advantage of you or give you the credit you’re worth, but that’s not true. You need to assert your position by standing up for yourself and not letting other people walk all over you, FICTION: Gaining a promotion will lose your friends Being promoted over your friends is never an easy situation to be in but the most important thing is how you handle it. If you remain professional, have an honest talk with them and don’t rub it in their faces, then there is no reason why you cannot stay friends. If they are jealous or resentful then they were never a great friend in the first place and you should concentrate on your career. FACT: Gossiping will always backfire A quick gossip round the water cooler may seem like a bit of harmless fun but it always backfires. Talking about your colleagues makes you seem unprofessional and 7 untrustworthy and is never worth the small satisfaction that it brings. Try to think about how you would feel if you were the target of the gossip and then step away from the conversation. FICTION: Women are harder to work for than men Whether this is a myth perpetuated by scorned men or just a rumour in the office, it’s not true. Women can be just as good or bad as men at being your boss. Women often work in a different way to men but once you understand their methods they are honest and usually more understanding than their male counterparts. FACT: Romantic relationships and the office don’t mix It may seem like a good idea t the office party, but getting romantically involved with someone you work with is bound to end in tears. If it goes well, then it is difficult to remain professional with them and if it goes bad, then you will have to work with them and be reminded of it every day. Learning how to handle working relationships will make interactions in the office much easier. In all situations you need to try and remain professional and calm, and be tactful in your approach. Think carefully about whether something is a good idea or not and how it will affect your every day job and your long term career. A bad working relationship can have a big negative impact on you so try to avoid them by separating fact from fiction. How to Prepare for an Interview Think of your resume as an advertisement. It is what will bring the customer in the store. Once they have arrived, it is time to sell them the goods. You have scored an interview, and now it is time to prepare. Here are some suggestions for preparing for an upcoming interview. Interview Preparation Guide. A day or two before an interview you should take the time to really think about how you want the interview to go, what impression you want to leave on the employer and what unique pitch you will use to stand out from other applicants. Equally important, think about what items on your resume you do not want to spend a lot of time on and come up with ways to transition from that particular experience to others that you would like to highlight more. 8 Next, thoroughly research the employer, and when possible, the position. Be sure to ask for at least a title, if not a detailed description of exactly what position they are interviewing you for. Then list the 3 or 4 strong qualifications that you bring to the table. This way, you know going in what they are looking for and why you are a good fit. There is a time and a place for name dropping, and interviewing is one of them. Review any names or details that could be helpful to reference during your discussion. If you are the networking type, go back through your PDA and find the exact date of the dinner party where you met the person who passed along your resume. If you used a job search engine, recall what day you first saw the advertisement and perhaps the detail that helped the posting stand out. If the organization reached out to you, recall the Human Resources contact who first gave you the call or e-mail. It never hurts to compliment their friendly conduct, and helps create a positive, thoughtful persona. From here the old adage rings true: "Practice makes perfect." Make a list of questions that you think the employer might ask. Think through how you would want to answer them. Your goal is to leave the ideal impression, highlighting your best selling points and avoiding weaker aspects of your experience. Typing this out (and saving it) can help you not just prepare for this interview, but all future interviews as well (including your year end review! ;)) Once you have come up with some sample questions, ask a trusted friend to help you role play through a few of them randomly. The employer ultimately controls the flow of an interview and role playing can help prepare you to bounce between subjects and think quickly. Your friend may also be able to point out any nervous quirks you might have or important details that you are leaving out. The night before the interview, after you have crafted your pitch and researched the employer, make sure to print out directions to the office. Pick out your clothes, relax with a book and get to bed early. In the morning, eat a non- offensive breakfast to hold you over and make sure to drink your coffee. It is show time :) PHAN UNIT - DA LAT MUI NE - HON ROM - Prenn - Truc Lam - SPRING GOLD - SILVER SPRING - NUI LANGBIANG - WATERFALL DAMB'RY 9 DAY 1: Saigon - Phan Thiet (198 Km)Morning, leaving the car to Depart Ho Chi Minh City to Phan Thiet. Visit the ecotourism Giang Dien waterfall, you relax in a natural space with many romantic waterfalls, lakes, orchards. To Phan Thiet (Binh Thuan), through the town center, up the hill to visit Ngoc Lam Cham Poshanu Tower, Floor Mr. Hoang relics, famous love story with a poet Han Mac Tu, from the hills and admire the sea Phu Hai. Group stop taking photos, filming at the beach Location The stone, that coconut Ham Tien, sightseeing ghe, boat fishermen access terminals in Mui Ne beach boat. Then, to the hotel, you check in, lunch break. Afternoon, Hon Rom car to go union. You bath and enjoy fresh seafood popular prices. After enjoying the taste of sweet coconut 3 cowardice, you continue to conquer the sand hills and streams Hong, watch the sun set over the sand hill. Evening, you walk around coastal city, Overnight in Phan Thiet. (Breakfast, lunch, dinner) DAY 2: PHAN UNIT - DA LAT (135 km) Morning, you bathing, Check, car to grocery union Phan Thiet, you buy special local production. Then, the delegation left to Phan Thiet, Da Lat, the new way Luong Son (province Binh Thuan) go to Di Linh (Lam Dong province), through Dai Ninh hydropower plant. Arrive Lat, the hotel, you get rooms. The afternoon, you visit the Domain de Marie church, visiting special power Bao Dai, flower garden Bich. Evening, you walk around Da Lat night, enjoy delicious dishes at night market Am Phu, flavored coffee in the mountain city consistent Thuy Ta, sightseeing Ho Xuan Huong, Overnight in Dalat. (Breakfast, lunch, dinner) DAY 3: DA LAT - OTHER TOURIST ATTRACTION In the morning, go sightseeing operation Datanlla, visit Truc Lam, take the cable car Robin Hill, sightseeing pine forests, Tuyen Lam Lake, Phoenix Mountains from above. Afternoon, go enjoy landscape waterfall Ankroet, gold springs, silver springs, lakes Dankia, Golden Valley - a mountain populations, non, streams, lakes landscape of the First High Resources Lam Vien. Continue to drive to the salad, trafficking of people are at the 10 foot of the mountain Lat Loc Langbiang, on the way you admire suburb Dalat garden planted with enough color flowers. You climb mountains, conquer the summit Langbiang; from the summit, admire the whole Da Lat city scenes romantic, fanciful in the fog. Night, the night you attend the camp fire, drinking wine, arts gongs, interaction activities with the Highland Night in Dalat. (Breakfast, lunch, dinner) DAY 4: DA LAT - SAI GON (300 Km)Morning arrival in room, car to leave the union back to Da Lat Ho Chi Minh. The road You visit the waterfall Damb'ry, one of the famous beautiful waterfalls and majestic the Lam Vien Plateau, visit a specialty store you enjoy tea, coffee Security Loc. Afternoon, on to Saigon, farewell goodbye, compensation re-appointment with you (Breakfast, Lunch) TICKET PRICE INCLUDES: Are air-conditioned bus, shuttle guests to the program in the tour. Hotel (1 room 2 guests), air conditioning, TV, refrigerator, telephone, private toilet, hot water. Phan Thiet (k / s 2 stars): Caty, Nhat Linh, Binh Minh Da Lat (2 stars hotels): AVIATION, RED SUN, BONG HONG, HUNG PHONG, THI THAO, Golf 2, MY WORKSHOP, Eucharist. Phan Thiet (Resort 3 *): CANARY, Dynasty, HAI AU, TIEN DAT, THE BEACH. Da Lat (Hotel 3 stars): CAM DO, MAI VANG, VIETSOPETRO, SEA HORSE. Phan Thiet (Hotel 4 stars): OCEAN STAR, BLUE OCEAN. Da Lat (4 star hotel): HOANG ANH GIA LAI, Golf 3, SAMMY, Sai Gon-Da Lat, (Or another equivalent hotels) Eat three meals of the day: Breakfast buffet, lunch and afternoon of the four rice dishes, this dish is often the local cuisine. If the client self-sufficient food, the tour price will be deducted: 410,000 dong. Guide for explanations during online groups. Admission game. Facial cold water on the road (1 towel, 1 bottle / day). Gifts, lotteries are happy awards. Insurance during the tour, standard insurance in Vietnam. TICKET PRICES DO NOT INCLUDE: Cost bathing, aquatic quintals of coffee, ride horses, go by cable car tickets, trips, cultural programs and costs Highlands dining, entertainment and individuals. CHILDREN TICKET PRICES:Children 12 years and over 01 ticket. [...]... around the neck Polycystic Ovarian Syndrome: The production of a high level of the hormone androgens is a common cause of obesity in women 15 Lack of sleep: During sleep, insulin regulates the blood sugar levels Those who sleep less tend to eat foods having high calorific value, therefore in many cases, the insulin level reaches to a level which promote diabetes Use of medicines: It has been noted that... continued economic growth in economies like the U.S does yield ever greater 34 levels of well being." Indeed, when asked if "Economic growth in developed countries like the U.S leads to greater levels of happiness", nearly 20% thought not However, when asked if "Economic growth in developed countries like the U.S leads to greater levels of well-being", only 3% thought not This actually makes sense to me... monasteries The pre-eminent architectural form is the pagoda, a tower comprised of a series of stepped pyramidal structures and frequently adorned with lavish carvings and painted ornamentation Generally speaking, the pagoda form symbolizes the human desire to bridge the gap between the constraints of earthly existence and the perfection of heavenly forces Pagodas are found in every province of Vietnam... in Vietnam are Vietnamese, Chinese, English, French, and Russian Obesity:Causes,Effects And Treatment 73 rate or flag this page By hassam Obesity is the state of being critically flabby and heavy to a level that is hazardous for our normal health It is having extra body fat which can be measured by the Body Mass Index (BMI) (height and weight) If you are among those who carry extra fat around the waist... different areas With tourism comes hotels, restaurants, car rental agencies, tour companies, service stations, souvenir shops, sports equipment rentals, and much more All of this creates many different levels of employment for people in a given community In many places the introduction and development of tourism allows local people an opportunity for economic and educational growth that would not otherwise... should increase vegetables and fruits in their diet and must get rid of foods that are high in fat and sugar It is observed that the lust for chocolates, burgers and other fatty foods reaches a dangerous level during the state of anxiety, frustration and tediousness Therefore, to avoid emotional distress, positive activities and advice from psychologists is the answer to the question If you are obese,... stand while talking to a person who is sitting _ B I often sit while talking to a person who is sitting _ C I often lean down while talking to a person who is sitting Best answer: b Communicating at eye level helps build rapport So, if the person is sitting and a chair is available, take a seat! There's one exception If you walk into your supervisor's office or co-worker's office, it's best to ask the... information in order to take notes This might be helpful in meetings, for example 21 If you watch someone speak but you don't "hear" a word, gauge if you are bored, tired, might have a gap between your speaking and listening rates, or are experiencing "emotional deafness." We all experience emotional deafness on occasion, especially when we're feeling overwhelmed, upset, or nervous You hear people ask... chance you have at making that first impression So be on your best behavior! One modern manner worth mentioning is “turn off your mobile phone” What first impression will you create if you are already speaking to someone other than the person you are meeting for the first time? Your new acquaintance deserves 100% of your attention Anything less and you’ll create a less than good first impression Key... parents love at a time when they need it the most Children become more responsible when they know what they need to do and when they take care of their activities Those habits make them self-dependant but speaking from emotional point of view they don't enjoy those benefits when they can enjoy them So my take on this topic would be it depends on the individual basis There are examples where a child has . 1 SUPPLEMENTARY DOCUMENTS Healthy lifestyle You hear a lot about living a healthy lifestyle, but what does. more exercise in general will help you reduce your overall stress levels and that will make it easier to reduce your stress level at work. 4 4. Lighten up. Smile more. We all know laughter reduces. Syndrome: The production of a high level of the hormone androgens is a common cause of obesity in women. 15 Lack of sleep: During sleep, insulin regulates the blood sugar levels. Those who sleep less