(WAM)

1 August 2010, Last Updated: 2:16 PM The Telecommunications Regulatory Authority (TRA)c onfirmed today that Blackberry Messenger, Blackberry E-mail and Blackberry Web-browsing services in the UAE will be suspended as of October 11, 2010.

The suspension is a result of the failure of ongoing attempts, dating back to 2007, to bring Blackberry services in the UAE in line with UAE telecommunications regulations.

Both telecommunications operators – Etisalat and du - were informed of the decision earlier today. The notification was delivered with an instruction to ensure minimal consumer disruption in the provision of alternative services.

All Blackberry services fall within the UAE regulatory framework developed by the TRA since 2007, however because of Blackberry’s technical configuration, some Blackberry services operate beyond the enforcement these regulations.

Blackberry data is immediately exported off-shore, where it is managed by a foreign, commercial organization. Blackberry data services are currently the only data services operating in the UAE where this is the case.

Today’s decision is based on the fact that, in their current form, certain Blackberry services allow users to act without any legal accountability, causing judicial, social and national security concerns for the UAE.

Commenting on the announcement TRA Director General Mohamed Al Ghanim said: “With no solution available and in the public interest, in order to affect resolution of this issue, as of October 11, 2010, Blackberry Messenger, Blackberry Email and Blackberry Web-browsing services will be suspended until an acceptable solution can be developed and applied.”

“We informed both Etisalat and du that providing the option of alternative services to ensure the continuity of service from October 11 to its subscribers – both individuals and organisations – is the most important priority.” he added.

“The TRA notes that Blackberry appears to be compliant in similar regulatory environments of other countries, which makes non-compliance in the UAE both disappointing and of great concern,” said Al Ghanim.

du statement on suspension of BlackBerry Services

We have been notified on August 1^st 2010 by an instruction from the Telecommunications Regulatory Authority of the UAE that certain BlackBerry services will be suspended starting October 11^th, 2010, says a statement of du.

BlackBerry Email, BlackBerry web browsing, social networking, and instant messaging services on BlackBerry devices that are supported as part of the BlackBerry service, will be suspended.

Customers will be able to continue using their BlackBerry devices for Voice, SMS, MMS and web browsing not using blackberry service as these services will remain unaffected. Other applications which do not use the BlackBerry services will also not be affected.

This is an important decision taken by the Telecommunications Regulatory authority and as a licensed telecom service provider we shall fully comply by this instruction.

Since a number of du customers are BlackBerry subscribers, du will ensure that it provides all its affected customers with an alternative solution that meets their needs with minimal disruption to their services.

In the coming days du will be making an announcement on the full plan and shall inform all customers on the implementation of this alternative plan.

As a reasonable service provider, we have an obligation to always act within the law and the regulations of the Telecommunications Regulatory Authority of the UAE, while at the same time, providing our customers with the best possible service.

Etisalat statement on suspension of BlackBerry Services

Etisalat was informed today by the UAE Telecom Regulatory Authority (TRA) to suspend BlackBerry services providing email, web browsing, instant messaging and social networking from October 11, 2010 until an acceptable solution can be developed and applied which brings the BlackBerry services in line with the UAE’s telecommunications regulations.

This is an important decision made by the Regulatory Authority and we fully understand the legal and social considerations behind the decision.

Etisalat has an obligation to act within the law and the regulations of the TRA, while at the same time, providing our customers with the best service. Etisalat has a significant share of customers in the UAE for its mobility services, including BlackBerry customers and hence it is very important for us to ensure our customers enjoy continuity of services.

Etisalat’s focus at the current time is to make sure its valued customers experience continuity of mobility services. In line with its commitment towards its customers, Etisalat will soon be announcing a range of alternative mobility products and services for its existing blackberry customers.

Do you think certain Blackberry services allow users to act without any legal accountability?

By Elisa Huang

If you’re saving food in plastic bags, be sure to follow the U.S. Department of Agriculture and Food and Drug Administration guidelines for safe storage. Frozen foods can be stored indefinitely, but the flavor can change when food is stored past the time limits below.

Raw Beef Roast and Steaks
Refrigerator: 3 to 5 days
Freezer: 6 to 12 months

Related: 6 Steps to a Delicious Beef Burger

Raw Pork Roast and Chops
Refrigerator: 3 to 5 days
Freezer: 4 to 6 months

Related: The Best Marinades

Raw Lamb Roast and Chops
Refrigerator: 3 to 5 days
Freezer: 6 to 9 months

Related: The 5 Tastiest Warehouse-Club Buys

Raw Veal Roast and Chops
Refrigerator: 3 to 5 days
Freezer: 4 to 6 months

Related: The Best Food-Storage Containers

Cooked Meat
Refrigerator: 3 to 4 days
Freezer: 2 to 3 months

Related:9 Smoking Good Barbeque Toppers

Soup
Refrigerator: 3 to 4 days
Freezer: 2 to 3 months

Related: 6 Satisfying Soups and Stews

Raw Chicken Pieces
Refrigerator: 1 to 2 days
Freezer: 9 months

Related: 22 Ways to Spice Up a Chicken Dinner

Cooked Chicken Pieces
Refrigerator: 3 to 4 days
Freezer: 4 months

Pizza
Continue Reading for more freezer time limits…

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Image By Gregor Halenda

Source: COSMOPOLITAN / JUNE 2010

The glass holding contentment always seems to be half-full. You always want a little more and just don’t seem to get the perfect contentedness of the soul and so the glass is never full. The soul never leaves the body to wallow in the gutter and so we are content to a certain amount, but not fully. And that I suppose is human nature. Our curiosity, our wants always lead us on. Our noses in the air, we are forever sniffing to find out yet a little bit more of this contentment, our eyes is forever on the look out for undiscovered pleasure.
Contentment is considered to be fulfillment of a desire after which we may not want other changes. However at this stage contentment could be short lived. For the fulfilled desire is replaced by a new want. There is someone who won a lottery to become a millionaire. However the contentedness lasted only for half a day for soon the new desires were born, more wishes to enjoy the luxuries of the world took hold of the mind. The soul became restless till they were satisfied. The truth is that desires are inexhaustible. Being able to give our desires a rest might bring in momentary contentment. And then like a heaving ocean our restless soul will again cry for contentment of a different kind. However that would be very much depended on the will of the individual. Unless the will power to win over our desires is strong the state of contentment cannot rest in the soul. To be or not to be content depends to some extent on the will power of an individual.
The state of our living would affect our contentment to a great extent. The rich man’s contentment may be in the accumulation of his wealth and luxuries. His desires are very much different to those of a needy man. The latest car, a grand house, a bejeweled wife and children being raised with ease and comfort may bring contentedness for the rich man. However richness may fail to make a man content when he has everything and yet lacks love and affection from people. Here a needy man, though in wants of worldly goods may find contentedness in life if he is surrounded by loved ones. The attitude to contentedness differs from person to person.
Momentary contentedness may come for a chocoholic from having his or her favorite chocolate. For the workaholic being absorbed in work brings in contentedness while he or she is busy. An artist may be content while pursuing some creative work. The musician finds momentary solitude while music is there. However the soul goes on hayrides the moment the bliss of the moment has passed and seeks contentedness elsewhere. And yet there may be people who are content with life as it is.
As A. Pope says in his poem “Quiet Life”,
“Happy the man whose wish and care
A few paternal acres bound
Content to breathe his native air
In his own ground…..”
Happiness and contentment seem to reside side by side. When contentedness is there happiness resides in the same room. A content man may feel happy with his life. However like contentment, happiness too is often elusive. Contentedness calls for a man being pleased with the situation in life and not wanting changes. But it is our nature that when little contentment knocks on the door we want more of it. We want to keep the door open and we want it to be pouring in like the flooded sunlight. But our bliss is often momentary and as the sunlight fades, the bliss too wanes. Quite often we want changes and want to be content in other ways too. Or, we may want it in larger measure making our soul discontent in the process. Happiness too comes to us often with short notices. A childless woman may experience ultimate happiness when a child is born. However as the child grows up the mother’s demands for the child’s welfare grows by heaps and bounds. And so the mother’s soul loses its momentary contentedness. The focus changes for most people after they have obtained some contentment and settles for new wants. Contentment is like a growing tree, sprouting leaves and flowers and always growing, as if reaching for the sky.
A small child is content with his toys and candies. A youth will be content with the desires of his heart. A newfound love, music, friends or keeping up with the fashion will keep a youth feeling content. People in their middle ages tend to be more idealistic and focus their contentedness on living a righteous life. Age adds wisdom to life and as people age the ethical values finds more meanings. There is contentment that comes from helping the others. Bringing smiles to others always fills the heart with glad tidings. This is contentment of a different kind, more fulfilling. Life feels more worthy when we are able to make others content.
Out there are people who wait for the big bang to make them content. The truth is that small wonders can bring in contentment too. Just as little drops of water make the ocean, little bits of happiness can make us content. In fact people who are able to find their way to contentedness through small means usually are the happier lot. The way to contentment is a road that that branches along with the different paths of life. It is for us to pick up the pieces and be content with what life delivers to us. Contentment seems to come in packages, small and big. It is us, the ones to accept it all, including the wrappers.

The Ministry of Labour has amended the labourers’ Visa Transfer Law, which, I believe, are in favour of both – the labourers and the labour market.

The ministry has ceased the previous condition that obligates the labourer to complete one year continuous service for his/her employer before being permitted to transfer his/her visa to another employer. According to the new rule, the Ministry of Labour no longer requires such a condition. So, any labourer who has not completed a year’s service for his/her employer may transfer to another employer after obtaining a No Objection Certificate (NOC) from the employer to transfer the visa to another employer, provided that the newly imposed fees should be settled.

Such fees are called “the one year non-completion fees” which is calculated at the rate of Dh500 per month. For instance, if the employee continues a period of two months service only then he/she would be obliged to pay a fee of Dh5,000 for 10 months.

Now any labourer, who completes a period of three years service and who could not obtain an NOC, can resign and can approach the Ministry of Labour and the ministry – as per his demand – will cancel the visa and apply a six-month ban. With the new rules and upon completion of three years’ service, this ban can be lifted and the employee can transfer to another employer without the need to obtain such NOC from the previous employer, provided that the newly imposed fees should be settled in addition to the visa transfer fees. Such new fees are called ‘ban lifting fees’.

Worth saying is that this new law is not applicable in Abu Dhabi but might be in the future. Therefore, the reader as per the new law will not have any problem as long as the company has promised to grant him an NOC to transfer his visa.

Questions answered by Advocate Mohammad Ebrahim Al Shaiba of Al Bahr Advocates and Legal Consultants ]]> http://www.artashnikki.com/2010/06/08/uae-ban-lifting-fees-2/feed/ 0 http://www.artashnikki.com/2010/06/08/getting-the-raise-you-deserve/ http://www.artashnikki.com/2010/06/08/getting-the-raise-you-deserve/#comments Tue, 08 Jun 2010 07:57:23 +0000 Sharon http://www.artashnikki.com/?p=372 by Randall S. Hansen, Ph.D.

There will come a point in your tenure with an employer when you realize that you deserve a raise. As with most salary negotiations, asking for a raise is often uncomfortable at the very least and intimidating at the very most. But getting the raise you deserve should not be such an anxiety-creating event, especially if you follow the strategies outlined in this article. In fact, to better help all workers, this article describes both short-term and long-term tips to ensuring that raise negotiations are professional — and minimally stressful.

Before we get to the tips, one element is critical to your success: timing. Timing refers to the company’s policies and procedures in terms of the amount of time between reviews and raises — and when it’s “acceptable” to ask for a raise. And timing refers to the company’s current financial situation as well as the general economic climate. And, finally, timing refers to where you are in terms of your work and major projects. Obviously, it makes sense to ask for a raise:

• within the normal parameters of company policy;
• when the company is in sound financial standing, and
• when you have just had a major success.

One other thing to remember. Generally speaking, if you are doing your job well, then your boss expects you to ask for a raise — and ideally is prepared to offer you one. However, doing a good job is no longer enough in many organizations. The strategies in this article are designed to prepare you better, reduce your anxiety, and help you achieve your raise and salary goals.

Short-Term Strategies for Getting that Raise
The following strategies are things you can do now if you have an upcoming review and/or want a raise sooner rather than later.

1. Develop a plan. The most important thing you can do is develop a plan for your raise meeting. Schedule an appointment rather than just walking in and asking for a raise. Have a strategy — even develop a script you want to follow.

2. Know what you’re worth. Examine all aspects of your job and then do a little research to determine your value – both inside and outside the company. Talk to someone in the human resources department and see if you can get pay scales for jobs that are similar to yours. Use a salary calculator or other salary sources and determine the salary range in your geographic area. See our Salary Resources section.

3. Be realistic. Even if you are a superstar, and even if you were hired at the very lowest starting salary, most employers will not give you a raise that pushes you to the top of the salary range in one shot. (And they’ll never pay you a salary outside the range.) Most employers look at raises in terms of percentage increases.

4. Focus on what you deserve rather than what you need. Your employer doesn’t care if you can’t make ends meet because you just bought a new house or a new car — that’s a personal responsibility issue. Focus on why you deserve a raise — how you’ve added value to the department and the organization — rather than any personal needs for a raise.

5. Track contributions and accomplishments. Think of the raise meeting as a job interview. To get the raise you deserve, you need to demonstrate all the positive contributions you have made to the organization – not only for your boss (who should know but doesn’t always), but also for whoever is the final decision-maker in deciding the size of your raise. Bring support material — such as a spreadsheet with your accomplishments — with you to the meeting. Consider using something like this accomplishments worksheet.

6. Demonstrate commitment to department and organization. Show how you have taken on new projects and assignments, acquired new skills, furthered your education or training, and added new certifications or degrees. Demonstrate how you add value to the department and the organization.

7. Be flexible and open to other options. Never go into a raise meeting with an ultimatum — unless you’re prepared to deal with the consequences — and be prepared to compromise about the size of the raise. And if money is tight, consider other options/perks that you may able to negotiate for in the short-term to compensate for the lack of the raise. See sidebar (above) for some ideas. See also, Clever Ways to Get a Raise: Perks you Might Not Have Thought About.

8. Focus on the future. While you want to focus on your many accomplishments and contributions to date, you also want to show how you plan to continue contributing to helping your boss, your department, and your organization.

9. Understand the employer’s position. There are many other factors besides worth that go into raises, so be sure you understand department and company politics. It’s also a good idea to have an understanding of how your boss feels about raises and your standing within the department.

10. Have a strategy, but let boss take the lead. Just as with salary negotiations, you never want to state an actual amount that you want. Instead, let your boss make the first raise offer. Once an offer has been made, take a moment to consider it before you react to it. Review all negotiation strategies in our Salary and Job Offer Negotiation Tutorial.

11. Write a follow-up memo after the meeting. Once the meeting is over, write a follow-up memo summarizing the meeting, demonstrating your value, and highlighting your accomplishments — and send the memo to your boss as documentation. If you get tongue-tied in these types of meetings, you might want to prepare the memo before the meeting and use it as a basis of negotiation in the meeting.

Long-Term Strategies for Getting that Raise
So, if you are not in a position currently to get the raise you want, what are some things you can do to prepare for a raise meeting down the road? The following strategies are things you can start doing now to build your negotiating power for that future raise.

1. Set the stage for a future review. If your boss tells you it’s not a good time for a raise meeting or if you don’t get everything you wanted in your last meeting, now is the time to set the stage for a future meeting. Ask your boss for suggestions on how you can improve and how you can make more contributions to the department and company so that you can get to where you want to be.

2. Raise your profile within the department/organization. We’re raised as children to work hard and be modest, but you cannot assume that anyone outside yourself really knows all that you do for the organization. Begin building your brand — your reputation — within and beyond your department.

3. Find a mentor in the senior management of the company. Having a person higher up in the organization to mentor you is valuable for a number of reasons, but it’s certainly helpful in terms of getting the raise you desire. To find a mentor, identify someone higher in the organization you admire, and test the waters by asking advice. If there seems to be rapport, begin to slowly build a mutual relationship.

4. Do a more thorough job of tracking accomplishments/achievements. If you are having trouble remembering all your accomplishments and contributions, now is the time to begin keeping a diary of all your successes. Keeping such good track will not only help you for your next raise meeting, but will have you better prepared for the job-search if the need or interest arises. Read our article, For Job-Hunting Success: Track and Leverage Your Accomplishments.

Final Thoughts
In many situations, getting the raise you deserve will indeed take a lot of planning and strategy on your part. From reading this article, you should now see that raise meetings often combine elements of job interviewing (tracking contributions and accomplishments) and salary/job offer negotiation. Take the time to be prepared — and you’ll have better success than if you don’t. For a quick review of the strategies discussed in this article, read our Do’s and Don’ts of Requesting a Raise. Finally, be sure and avail yourself of all the wonderful tools we have in the Salary Negotiation Resources section of Quintessential Careers.

Finally, don’t forget to check out all the workplace resources we offer.

2. Start your day with a glass of water. As soon as you wake up, gulp down a glass of cool water. It’s a wonderful way to start you day and you only need a lesser quantity of your breakfast drink after that. A glass of water lets out all your digestive juices and sort of lubricates the insides of your body. You may have your morning cup of tea but have it after a glass of water. It is good for you.

3. Drink a glass of water before you start the meal. Water naturally needs some space so that you feel fuller without actually having to stuff yourself.

4. Have another glass of water while you are having the meal. Again this is another way of making yourself full so that you can actually rise from the table eating less but feeling full just the same. Instead of drinking it one gulp, take sips after each morsel. It will help the food to settle faster so that you get that feeling that you are full faster. SIDENOTE: Water is such a remarkable thing, but seldom do we give it the credit that it deserves. Did you know that over 66% of your body weight is nothing but water’ it’s amazing! Water also plays a vital role in weight control, which is why I donated so much space to it, above.

5. Stay away from sweetened bottle drinks, especially sodas. Hey all those colas and fizzy drinks are sweetened with sugar and sugar means calories. The more you can cut out on these sweetened bottle drinks, the better for you. So if you must drink sodas, then stick to diet sodas.

6. Include in your diet things that contain more water like tomatoes and watermelons. These things contain 90 to 95 % water so that there is nothing that you have to lose by feasting on them. They fill you up without adding to the pounds.

7. Eat fresh fruit instead of drinking fruit juice. Juice is often sweetened but fresh fruits have natural sugars. When you eat fruit, you are taking in a lot of fiber, which is needed by the body, and fruits of course are an excellent source of vitamins.

8. If you do have a craving for fruit juice then go for fresh fruit juice instead of these that contain artificial flavors and colors. Or even better, try making your own fruit juice taking care not to sweeten it with too many calories.

9. Choose fresh fruit to processed fruits. Processed and canned fruits do not have as much fiber as fresh fruit and processed and canned fruits are nearly always sweetened.

10. Increase your fiber intake. Like I mentioned, the body needs a lot of fiber. So try to include in your diet as many fruits and vegetables as you can.

11. Go crazy on vegetables. Vegetables are your best bet when it comes to losing pounds. Nature has a terrific spread when it comes to choosing vegetables. And the leafy green vegetables are your best bet. Try to include a salad in your diet always.

12. Eat intelligently. The difference between man and beast is that we are driven by intelligence while beasts are driven by instinct. Don’t just eat something because you feel like eating it. Ask yourself whether your body really needs it.

13. Watch what you eat. Keep a watchful eye on everything that goes in. Sometimes the garnishes can richer than the food itself. Accompaniments too can be very rich. Remember that it is the easiest thing in the world to eat something without realizing that it was something that you should not have eaten. Selective memory you know’

14. Control that sweet tooth. Remember that sweet things generally mean more calories. It is natural that we have cravings for sweet things especially chocolates and other confectionary. Go easy on these things and each time you consume something sweet understand that it is going to add on somewhere.

15. Fix times to have meals and stick to it. Try to have food at fixed times of the day. You can stretch these times by half an hour, but anything more than that is going to affect your eating pattern, the result will either be a loss of appetite or that famished feeling which will make you stuff yourself with more than what is required the next time you eat.

16. Eat only when you are hungry. Some of us have the tendency to eat whenever we see food. We use parties as an excuse to stuff our selves. Understand that the effect of a whole week of dieting can be wasted by just one day’s party food. Whenever you are offered something to eat do not decline it completely bit just break of a nibble so that you appear to mind your manners and at the same time can watch your diet.

17. Quit snacking in between meals. Do not fall for snacks in between meals. This is especially true for those who have to travel a lot. They feel that the only time they can get a bite to eat is snacks and junk food. The main problem with most snacks and junk food is that they are usually less filling and contain a lot of fat and calories. Just think about French fries tempting but terribly fattening.

18. Snack on vegetables if you must. You might get the pangs of hunger in between meals. It is something that you can very well control. Or even better, try munching on carrots. They are an excellent way to satisfy those hungry pangs and are good for your eyes and teeth. True, you might end up being called Bugs Bunny, but its miles better to be called Bugs Bunny than fatso.

19. Go easy on tea and coffee. Tea and coffee are harmless by themselves. It’s when you add the cream and sugar that they become fattening. Did you know that having a cup of tea or coffee that has cream and at least two cubes of sugar is as bad as having a big piece of rich chocolate cake’

20. Try to stick to black tea/coffee. Black tea or coffee can actually be good for you. But personally I would like to recommend tea rather than coffee. The caffeine in the coffee is not really good for you because it is an alkaloid and can affect other functions of your body like the metabolism.

21. Count the calories as you eat. It’s a good idea to have an idea of the calories that most food items have. If it is a packed thing then the label is sure to have the calories that the substance has.

22. Be sure to burn out those extra calories by the end of the week. If you feel that you have consumed more calories than you should have during the week, it happens you know, and then make sure that you work off those extra calories by the end of the week.

23. Stay away from fried things. Fried things are an absolute no-no. The more fried things that you avoid, the lesser weight you will gain. Fried things are called so because they are fried in oil or fat. And even if the external oil is drained away, there is still a lot of hidden oil in it so stay away from it.

24. Do not skip meals. The worst thing you can do while watching you diet is skip a meal. It has just the opposite effect of what you want. You need to have at least four regular meals every day.

25. Fresh vegetables are better than cooked or canned vegetables. Try to eat your vegetables raw. When you cook them, you are in fact taking away nearly half the vitamins in them. And canned vegetables too are processed and are not nearly half as good as fresh vegetables. When you buy your vegetables it would be a good thing to see if the label says that it is pesticide free.

26. Nothing more than an egg a day. Eggs are not such a bright idea. It would be best to reduce your intake of eggs to maybe three in a week. But for those of you die hard egg fans, you may have up to one egg a day but nothing more than that.

27. Make chocolates a luxury and not a routine. Chocolates are not or at least they should not be a part of your diet. So do not indulge too much in them. Even the bitter chocolates are not good for you because though the sugar is less there is still the cream in them.

28. Choose a variety of foods from all food groups every day. This is a fine way of keeping deficiency diseases at bay. Change the items included in your diet every day. This is an excellent way of keeping deficiency diseases at bay and it helps you to experiment with a variety of dishes and thereby you do not get bored of your diet.

29. If you can say no to alcoholic beverages please do. Alcoholic beverages too are not good for you. Beer can be fattening and the rest of the alcoholic drinks may not be fattening by themselves but after a couple of swigs you will be in no position to watch your diet and your appetite too will be something to battle with.

30. Try to have breakfast within one hour of waking. It’s always best to have breakfast within an hour of waking so that your body can charge itself with the energy it needs for the day. The idea is not to wait for yourself to get really hungry. Breakfast is the most important meal of the day but that does not mean that it should be the most filling meal of the day.

31. 50 to 55% of your diet should be carbohydrates. It is a myth that you should try and avoid carbohydrates when you are on a diet. Rather the other way round I should say. Carbohydrates are a ready source of energy and so 50 to 55% of your diet should be carbohydrates.

32. 25 to 30% of your diet should be proteins. Various processes and activities are going on in our bodies. Things are broken down and being built up again. Resistance has to be built up, recovery from disease too is needed and for all this the body needs plenty of proteins so see to it that 25 to 30 % of your diet consists of proteins.

33. Fats should only be 15 to 20 %. You need only this much of fat in your diet so keep it at that.

34. Try and adopt a vegetarian diet. A vegetarian diet is undoubtedly better for those of us watching our diet. There are a lot of advantages of keeping to a vegetarian diet but I don’t want to sing an ode to vegetarianism now. What I would suggest is keep to a vegetarian diet as much as you can. Make a non- vegetarian diet a week end event or something if you find it impossible to give up eating all those animals.

35. Choose white meat rather than red. White meat, which includes fish and fowl, is miles better than red meat, which includes beef and pork for those trying to lose weight.

36. High Fiber multigrain breads are better than white breads. Remember how I told you to increase the fiber content in your food; well this is the answer to that. It is not only better in terms of the fiber content but also in terms of the protein content as well.

37. Reduce your intake of pork. Pork is not something that can help you to lose weight. So the lesser pork you eat the better chances you have of losing weight. And remember that pork includes the pork products as well, things like bacon, ham and sausages.

38. Limit your sugar intake. If you can’t have things unsweetened go for sugar substitutes. These things are just as sweetening but are certainly not fattening.

39. Graze 5 to 6 times a day. Instead of sticking to just three meals a day, try grazing. Grazing means try having 5 or 6 smaller meals instead of three king sized meals. It is an excellent way of having smaller quantities of food.

40. Go ahead eat cheat food, but only for flavor. There are many things which you have to avoid from your diet but which you may have an undying craving for. Do not avoid them altogether. You could call them cheat foods and indulge in them once in a while. But take care just to tingle your taste buds, don’t hog on them. Instead of that share them with others. In this way

41. Watch your fat intake. Each fat gram contains 9 calories so by reading the total calories on a food and knowing the quantity of fat, you can estimate the % of fat, which should in no way exceed 30% of the food.

42. Go easy on salt, as too much salt is one of the causes of obesity. Make it a point to really cut down on salt. Try to bring down your salt intake to half of what it was last year.

43. Change from table butter to cholesterol free butter. If you have a choice why not it go for it, any way is healthier for you and tastes just the same. Bear in mind that these small changes can go a long way towards weight reduction.

44. Instead of frying things try baking them without fat. Baking is by far a healthier method of preparing food than frying. Baking requires lesser oil or fat.

45. Use a non stick frying pan for your cooking so that you do not have to add oil. The golden rule is to try and avoid as much oil as possible and a non stick pan is the perfect solution to this problem.

46. Boil your vegetables instead of cooking them, or even better, eat them fresh. However if you do not like eating your vegetables as it is, try steaming them without adding anything at all. This is probably the healthiest way to eat cabbages, cauliflowers and a host of other vegetables.

47. Carry parsley with you. Parsley is an excellent thing to munch on in between meals. Not just is it good for you in terms of vitamins, but it is also a perfect way of making your breath fresher.

48. Choose low fat substitutes or no fat substitutes. There are plenty of low fat or even no fat substitutes available in the market so why not choose wisely. It is much better for you heart too. Many people just go for shopping and pick up whatever they can. They do not bother to find out if there are nay substitutes for the thing they are looking for. In the markets of today, you will be astounded at the range of goods that manufactures have to offer. In fact with all the hue and cry that is being made about weight loss, low fat substitutes and no fat substitutes are hitting the stands faster than mushrooms that sprout after the first rains. So the next time you head for the stores instead of picking up what you have always picked up, see if there are better substitutes. Remember that our bodies need nutrients and not just calories. Fats give us nutrients but with more calories than what proteins or carbohydrates do.

49. Avoid crash diets. They are bad for health and you will gain what you have lost once you take a break. Crash diets are not a solution to weight loss. It might seem as if you have lost few pounds but the moment you give up on the crash diet everything will bounce back with a vengeance. Take a look at it in this way. Do you think that it is possible for a person to survive on a crash diet for the rest of his or her life’ certainly not! So at some time or the other, you will have to give up the crash diet and then you will see for yourself that a crash diet does more harm than good on the long run. Crash diets may have a lot to promise, but very rarely do these promises ring true. Crash diets are things people go on in order to wear an old dress or suit for a particular occasion. That’s the only purpose that they serve as far as I can see.

50. God gave us teeth for a reason... Therefore we should develop a habit of chewing all food including liquid food and soft foods like sweets, ice creams at least 8 to 12 times. This is essential to add saliva to the food, as it is only in the saliva that sugar is digested. Often we find that whatever goes into our mouth goes down like lightning. We hardly give the saliva any time to act on the food. So does digestion take place like it should’ Do we just stuff our tummies with food that doesn’t get digested or in other words that doesn’t yield the benefits that it should’

51. Dry wine is better than sweet wine. Sweet wines naturally contain a lot of sugar. But on the other hand, in dry wines most of this sugar has been fermented away so from the weight point of view dry wines are better than sweet wines.

52. 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. Many people make this mistake. They feel that if they really push their bodies they can lose more weight in a couple of work outs. This is a very serious thing in fact. If you try to push your body too much in the first few goes, you are likely to end up with sprained joints, a sore back and even torn ligaments. The rule to be followed here is slow and steady wins the race.

53.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. However it is crucial that you continue to monitor your weight. You may bear in mind the fact that even a few pounds loss is a big achievement.

54. When you do notice a change, reward yourself. When I say reward I do not mean go for some goodies like chocolates or sweets. Maybe you could go for a movie or buy yourself something like a new dress or a trinket. This is something that can keep you going. It is a good idea to save on the money that you wanted to spend on ice creams and chocolates and then treat yourself to something more substantial.

55. You can take a day off from exercise every week. This is not just a very good idea but it is part of the exercise routine. Your body needs a day off from an exercise routine so do not hesitate to take a day off from whatever you have been doing.

56. Exercise outdoors as far as possible. There are two advantages of doing whatever you are doing outside. One advantage is that it gives your body a chance to get a lot of the much needed fresh air and sunshine. The second advantage is that the surroundings keep you perked up and it is a break from remaining cooped up all day long

57. Try to collect some information about exercise, there are a lot of things that you can do at home. Extensive research has been done on exercise and plenty of this information is easily available. You can try browsing the net or getting a book or two on how to exercise at home. This information will be useful to you to know how much you need to work out on each specific exercise in order to burn off the desired number of calories.

58. Try to get somebody to exercise along with you. But it should be somebody committed or else your interest might dwindle. This is indeed an excellent idea. One of the advantages of getting a committed person to exercise with you is that it keeps you going. There may be days when you feel just too lazy to crawl out of bed in the mornings. On such days, the knowledge that somebody is waiting for you is enough to slide out of bed. Another advantage is that you can discuss your progress and fears with another person and be a sympathetic listener to the other person as well. This is a fine way of getting motivated yourself.

59. Stop when your body has had enough. There is no sense in pushing it. When you have worked out for a considerable time, your body will start giving you signals. Heed those signals. This is particularly true in the initial stages. Take one step at a time. Stop when you are out of breath or when a certain part of your body tells you that it has had enough.

60. If you want to increase your time of exercise or your workout routine, do it gradually and not in sudden steps. Well easier said than done. Most of us have such hectic schedules that it is quite impossible to fit in tie for exercise right’ Wrong. I want to say it once and for all, your body, or anybody’s body for that matter needs proper exercise. If you make up your mind to do it, you just can.

61. Select an exercise pattern to suit your life style. All of us have different life styles and professions so there is no sense in trying to follow the book strictly. Try and follow an exercise routine that is suitable for you. You have to understand that even more important than the exercise it is sticking to it. So unless you choose something that can suit your life style, you are not going to stick on to it.

62. Don’t stand, walk. If you can walk about then do so. Do not stand in a fixed position. Pacing about is a good thing to do. If you are thinking deeply about something, try pacing about, it will aid in your thinking.

63. Don’t sit, stand. If you can stand, then do not sit. The golden rule is to choose a position that is less comfortable

64. Don’t lie down, sit. The rule that we mentioned above rings true here as well.

65. Do not be a couch potato. It is the easiest thing in the world to become a couch potato. You know what we are talking about don’t you’ that shapeless thing that sits or reclines on a shapeless chair in front of the television and stupidly munches away at something fried! If you are inclined to become a promising old couch potato, break the habit, cut at the very root of the vine. And you want to know what the best way is for that’ Take away that favorite chair of yours. In fact, it would be a very good idea if you could keep a chair that isn’t too comfortable in front of the TV. This will discourage any tendency to become a couch potato.

66. If you have a sitting job, stand up and stretch yourself every half an hour. Most of the jobs today are indeed sitting jobs that are in one word sedentary. This is especially true for those who sit and punch away at the keyboard or toy with the mouse all day long. So if you have such a job, make it a point to get up at least every half an hour and stretch yourself.

67. While making telephone calls try walking up and down. I hope you will agree with me that this is an excellent suggestion.

68. Use the stairs instead of the elevator whenever you can. Elevators are one hell of a convenience particularly if you have to go up or down some twenty floors. But elevators also make us very lazy. There may be no sense in trudging up some twenty flights of stairs because by the time you get there you will be totally pooped. But while coming down, if you have the time, you can easily come down the stairs instead of using the elevator. Coming down is not at all exhausting. And talking about the time factor, I don’t think that there is much of a difference. Sometimes waiting for an elevator door to open at your floor after you hit the button can take up all of eternity.

69. Smoking is bad for weight loss. Smoking as such may not contribute to weight loss but smoking leads to other conditions like erratic eating habits and excessive dependence on things like coffee.

70. If you hate running, remember, you do not have to run a marathon to stay fit. 10 minutes of cardio each day is good enough for most.

71. And if you can’t run, try walking. 15 minutes of brisk walking a day is enough to keep most fit.

72. Any distance is walk able if you have the time, so consider walking to places that you would normally drive (such as work or the market if they’re not too far away). It may take you longer, but the health benefits will last you a lifetime.

73. It sounds strange, but some people have reported that they lost more weight when they drank black coffee before a workout. While there’s no hard data to support this, nutritionists speculate that the caffeine in coffee makes the body rely more on fat for fuel during the work out. It’s worth trying!

74. Here’s a corollary to the tip above: Avoid drinking coffee in excess, as it tends to desensitize your body to the fat burning effects of caffeine.

75. Stop using remote controls. Remote controls are the bane of a prospective weight loser. They may be remarkable gadgets by themselves but from the weight loss point of view, they just aren’t very helpful. They really encourage us to take a laid back kind of attitude towards life itself. In fact if remote controls were not there, the television would not have become so popular. It is because of remote controls that people can remain where they are and switch from one channel to the other. And they only have to twitch a finger muscle to achieve this. Now, I have nothing against multi channel television sets but what I strongly advocate is that you get up from where you are and change the channel of the TV each time you want to do so. The same thing holds true for other remote controls as well. As it is we have remote controlled TVs, DVD players, A/Cs, garage doors, gateways and what not. The next thing we know is that we will have remote controlled people as well.

76. Do things like fetching, turning things off and on by you’ Often when we come back tired from work, we tend to get others to do simple chores for us. These things are no big deal. They are things that we can very well do for ourselves but we don’t. That is why we often ask our kids to fetch us this or take away that. Training your pet is a wonderful thing indeed. It is quite remarkable how some people get their dogs to fetch them something. But the fact is that while you may be making sure that your dog is getting a lot of exercise, you are neglecting your bit of the story.

77. Here’s a pop quiz. Escalators help us to: 1.Move up and down faster 2. Gain weight 3. Stand stupidly as they move up and down 4 Look down at other people when you are going down 5. Look up to others when we are going up you have to pick the correct answer from the 5 alternatives given. You can see for yourself that all the options are in a way correct. So the next time you travel on an escalator, don’t just stand there…climb up or down along with it. (Or better yet, take the stairs.)

78. during commercial breaks walk about. If you want to sit all evening with your eyes glued to the tube, then do so. But at least spare your eyes the agony of a commercial break. When the next commercial flashes on screen, instead of surfing, get up and take a walk. Reach over and try to touch your toes or do any such simple exercise that will at least get the blood flowing in your veins.

79. Wriggle your toes and your fingers whenever you can. This too is a stress buster and it gives you a chance to at least work your hand and leg joints. This will tell you how sore they are and if their condition is so bad, just think of the rest of your body

80. Turn on music and dance like wild. Let your hair down once in a while. Go back to the days of wild child hood. Close the door of your room, turn on your sound system to the highest volume possible (but a little lower than the level at which your neighbors start to complain) and then do the wackiest dance that you can think of. Jump on your bed and jump off it again. Roll all over the floor. Pretend that you are Michael Jackson or Madonna (you will never see them keeping still) and do ever boogie move that you know.

81. Carry a soft flying disc or Frisbee with you. Toss it around and get up to fetch it. This is also an excellent way to beat stress. It makes a person feel good to throw something away forcefully when the person is all worked up. And the thing that you throw is something soft and can’t damage anything, and then what is stopping you’ It is not really the throwing part that we are interested in. It is the fetching part. Each time you get up to fetch it back; you are giving yourself a chance to stretch those muscles and joints

82. Get down at a block before your destination and walk the rest of the way. You might not have time to fit in long walks in your busy schedule so this is one way of ensuring that you at least get to walk for a little bit every day. If you take the bus or the subway, get down at an earlier station and see if you can walk the rest of the way. If you drive to work, see if you can get space in a parking lot that is a little away from your office.

83. When nobody is watching try doing pelvic gyrations. If you take a moment to observe it you will see that it is the mid section of our body that gets the least bit of exercise and that is probably why the signs of weight gain are mostly seen there. It is the same reason why we find it very difficult to lose weight in that section. So the best thing that you can do is consciously try to give that part a little bit of exercise. Stomach crunches might be too strenuous an exercise to start off with but gyrations are relatively mild. Pelvic gyrations make you thrust your midsection towards all directions and this is the best way of tightening every muscle in that mid section and that is of course what weight loss is all about.

84. Tuck in your tummy whenever you walk. Get that proper gait. And the best way for that is to tuck in your tummy and inflate your chest. Do not let your tummy hang above your belt line like some unruly layer of flesh. Bring it under the belt. Each time you tuck in your tummy, you will feel the pressure on the muscles of your stomach. This tightening and loosening of these muscles is even better than stomach crunches.

85. Try breathing exercises. You might be surprised to know that breathing exercises too can lead to weight loss. If you are doing the breathing exercises properly, you will find that you can exert a lot of pressure on the muscles around the mid section. You can feel a tightening of these muscles each time you breathe in or breathe out. So go ahead and breathe properly, it is good for you.

86. Try yoga. Yoga is one of the best ways of losing weight. Of course I can’t go into a full lecture about yoga over here but I can tell you that I have never seen people with better-toned bodies than those who practice yoga. One of the benefits of yoga is that you learn to control virtually every muscle and joint of your body so that the issue of weight gain will cease to exist.

87. Try massaging your partner. This is a fun way to lose weight. It is something that can give your partner a lot of pleasure and at the same time can give you a lot of exertion there by leading to weight loss. The attitude over here should of course be you scratch my back I will scratch yours. It should not be a one sided effort or else the interest will soon dwindle. In fact it is a good idea if couple takes up weight loss routines together. They can keep watch over each other, help control those urges to eat and motivate each other to stick to the routine. There are a lot of things that couples can do together that can help them to keep physically active.

88. If you can’t think of anything else to do try punching your pillow. Now here’s another one of those weird ideas but believe me it works. Not too many of us have punching bags at home and if you have really fluffy pillow giving it a good punching routine is just as good as anything else. This is also a nice way of letting off steam so go for it. After all something is better than nothing. But I would suggest that you do not hit it too violently or else the stuffing might come out. Do not bother too much about the force with which you hit the pillow. It is number of hits that are important. Try to get at least fifty punches in one bout. I would like to give you a little tip over here. If there is somebody that you particularly dislike like your boss or your neighbor, or may be your ex boy friend or girl friend, try fixing a picture of the persons head on the top of your pillow and then try punching it. I promise you, it will give you a lot of satisfaction.

89. Instead of waddling up and down the staircase, try taking them two at a time. Now this is something that you have to be careful about because we do not want you to trip. So when you do this make sure that your feet are well and truly planted on each step before you increase the beat and try two at a time.

90. If you have a dog, take it for a run and let the dog lead you on. You will be surprised as to how much exercise a dog can give you. Animals are sensible enough to know that they need a lot of exercise so let your animal lead you on. Take your pet dog out for as walk and before you know what hit you, it will turn out to be a run.

91. Join a dance class. Dancing is a wonderful way to burn off those extra calories. It is true. When you dance you are in fact burning away a lot of calories. Of course we are not referring to the slow ballroom kind of dances in which one person actually leans on the other one for support. We are talking about fast dances. The best way to do it is by joining a dance class because they will really wok you out. But I would suggest that you wait for a couple more pounds to vanish before you think of becoming a ballerina.

92. Whenever you can, lean against a wall with your hands flattened against the wall and in such a way that your face is very close to the wall. Then use your hands to push your body away from the wall. Do these two or three times at a stretch.

93. If there is a pool nearby go for swims as often as you can, swimming is one of the best exercises. Water has a lot of advantages. And if nothing else, a cool dip in a pool is a wonderful stress reliever.

94. Try playing something like table tennis or basket ball. Games are a fun way to lose weight. It is much more exciting to play a game than just work out by yourself. The best thing about games is that they are addictive. Once you start playing you will soon end up with a friends’ circle and then the playing goes on without even you knowing it. It is something that you can look forward to and there is no stress involved in this program. In fact the more you play the less you will consider this to be a part of your weight loss program. As you burn away those calories, you will also be able to expand your social circle.

95. Any work out should start with a 5 to 10 minute warm up and should end with a 5 to ten minute cool down session. Whatever physical exercise you are involved in, you must remember to warm up before the exercise really starts. Do not just plunge into the water and start thrashing about, to put it figuratively. Your body needs to reach a certain level of readiness before it can actually start responding to exercise. And this readiness is achieved by the warming up process.

96. Do not carry your mobile phone around but leave it a place where you can hear it ringing. In this way you make sure that you at least get up and walk towards it. This might sound sill but I really mean it. You need a reason to keep yourself going. Life today has become so easy that we have everything at our fingertips. All we have to do is push a button here and push a button there. The only things that get any exercise at all are our fingers. Years ago Charles Darwin put forward a theory of use and disuse. According to this theory, a certain part of the body that is put to constant use develops a lot and a certain part of the body that has no use at all becomes smaller and smaller and gradually ceases to exist. Certain examples that he quoted were the long neck of the giraffe, which appeared to become longer and longer when the giraffe stretched higher and higher to reach the leaves at the treetops. He quoted the example of the absence of a tail in human beings to illustrate the example of the theory of disuse. Now if Darwin’s theory were to prove true, as the years go by man is likely to end up with just a huge head, a few fingers and maybe some other parts of the body that are also put to use. That is why I made it a point to say that you have to drive yourself to move about. A cell phone may be convenient, but the same thing can turn out to simplify life just a little too bit. There are other arguments against the use of cell phones but that is beside our topic. What I would suggest is that at home or in your office, leave the cell phone lying about so that you can hear it ring, but can’t just reach into your pocket and answer it. See to it that you have to actually stand up and walk a few steps before you can pick it up.

97. While traveling in an elevator instead of just standing there and staring stupidly at the numbers going up or down, try raising yourself onto your toes and then back on your feet again. Do this several times. Also try flexing your buttock muscles as well. In fact there are many muscles in our body that we can twitch and flex without inviting the attention of others. Even if others do notice you, it’s no big deal provided you are flexing a muscle in a decent part of the body. (Most of the other parts do not have muscles any way.) Others might brand you as a health freak but it is miles better to be known as a heath freak than as a sack of potatoes.

98. Undress and stare at yourself in front of your mirror. If what you see displeases you, then you have all the more reason to work out. Try tucking in the extra fat in all those wide areas, this will give you an idea of which part you need to be working on. Turn to you side and get a very good view of your side profile. This is an excellent way of checking whether you have a tummy that is starting to bulge or has bulged already. Try pulling in air and then take a look at your tummy; if it has gone in even a little bit, there is hope for you. If you start now, you can control it where it is now and may be if you really set your mind to it; you can lose a couple of inches in a just a few weeks. Weighing yourself on your bathroom scales is a good idea but personally I would recommend this mirror viewing. To be very frank, a few pounds gain may shock you but does not really disgust you. But a flabby figure and extra fat certainly will.

99. If you have a banister rail or a balustrade that will support you, sit on it and pump your legs as if you are riding a bicycle, taking care not to fall off of course. This might sound like another crazy idea and I don’t want to argue with you about that. I just want to tell you that by doing such crazy things, you are in fact not missing a single chance to lose those extra pounds. It is a way of keeping your mind alert all the time. Everything must look like an opportunity to you.

100. Do not slouch in your chair but try to maintain an erect posture with your tummy tucked in. Slouching is a very bad habit. Not only is it bad for your back but it also gives you a very flabby figure. It is your way of saying yes to a comfortable, weight-gaining pose. Make it a point to always sit as erect as you can. It is also a terrific way to ward off back problems.

101. Psst. I would like to let you in on a secret. As it is I understand that most of us tend to put on weight particularly in the mid section, right. It is the tummy that seems to have a mind of its own. Well I will tell you a sure shot method to reduce the flab around the waist line. Mind you this doesn’t hold true for post pregnancy tummies. This is what you have to do. Breathe in air as strongly as you can and as you do so, tuck in your tummy as much as you can. Hold it like this for a few seconds and then slowly release your breath taking care not to let out your tummy. Try to keep breathing like this at least fifty or sixty times in a day. In fact breathe like this whenever you can remember to do so. After the first day, you should feel the muscles of your stomach tightening each time you do this. Then you know that you are on the right track. If you practice this without fail for 20 days, at the end of the twentieth day, you will have lost at least an inch.