The food guide pyramid is one way for people to understand how to eat healthy. Here are 5 Tips for following the healthy eating pyramid:
1. Start with exercise. A healthy diet is built on a base of regular exercise, which keeps calories in balance and weight in check.
2. Focus on food, not grams. The Healthy Eating Pyramid doesn’t worry about specific servings or grams of food.
3. Go with plants. Eating a plant-based diet is healthiest. Choose vegetables, fruits,whole grains, and healthy fats, like olive oil.
4. Cut way back on American staples. Red meat, refined grains, potatoes,sugary drinks , and salty snacks are really unhealthy foods. Go for a plant-based diet rich in non-starchy vegetables, fruits, and whole grains. And if you eat meat, fish and poultry are the best choices.
5. Take a multivitamin, and maybe have a drink. Taking a multivitamin can be a good nutrition insurance policy. Moderate drinking for many people can have real health benefits, but it's not for everyone. Those who don’t drink shouldn’t feel that they need to start.
You don't have to become a perfect eater overnight. Just remember those stairs climbing up the side of the new pyramid and take it one step at a time. Good luck.
January 3, 2009
Tips for following the healthy eating pyramid
December 16, 2008
Should we ban smoking in all public places?
Most people argues that "yes, or concerning the people as a whole’. Banning smoking in public places isn’t just a question of taking away one group’s freedom for the benefit of another; it is something that is in the interest of ‘people as a whole’. It comes down to a decision between the health of a whole nation versus the freedom of a minority.
Arguably by allowing smoking in public places it is the freedom of non-smokers that is being restricted. We choose not to smoke but by going out into a public space this choice is effectively taken away. By smoking in public the smoker is forcing everyone in the vicinity to smoke too, perhaps there should be signs everywhere reading ‘public smoking area only’. For years now non-smokers have had to endure the unpleasant inhaling of stale cigarette smoke or coming home smelling like the inside of a dirty ash tray and for those people that have to work under these conditions, in bars or restaurants, the situation is even more exacerbated, as they have no escape.
Perhaps most significantly is the detrimental affect that passive smoking can have on anyone’s health. Passive smoking has been linked to an endless list of serious health problems ranging from bronchitis and asthma to lung cancer and heart disease and even SIDS (sudden infant death syndrome). According to Cancer Research figures several hundred people each year in the UK die from lung cancer caused by passive smoking. Quite apart from the enormous cost to the NHS, what is even more infuriating is that in the vast majority of cases, illnesses developed through passive smoking might have been avoided. International experience has shown that the best way to rapidly and successfully tackle health risks from second hand smoke is to take action on smoking in public places. A ban would not only improve the lives of us non-smokers but would encourage those causing the problem to help themselves. Areas such as California where smoking in public places has been banned entirely suggest that smoke-free environments reduce both the number of smokers in the population at large and the number of cigarettes they get through.
Parts of America have managed to create an atmosphere where no smoking is the social norm and there seems no reason why Britain shouldn’t be able to achieve the same. Polls have shown that a ban would be supported by as much as 85% of the public so what’s holding us back? Finally, many people would argue that if we ban smoking in public places where will it end and that having no smoking areas in bars and restaurants is enough. But I would just like to leave with you with an anonymous comment I found on the internet, ‘A smoking section in a bar or restaurant is like having a peeing allowed section in a public swimming pool—it spreads! Would you swim there?
November 24, 2008
SAfety out in the streets
· Be aware of your surroundings: When walking out in the streets turn off your stereo headset and pay attention to your surroundings. Because when you gather all your attention into the music that you are listening to, you are at a big disadvantage and you are vulnerable to all sorts of danger. For example, you might not hear the honking of a car when crossing the street, you might not notice the group of hooligans plotting to mob you etc… Being alert gives you the chance to avoid these situations and come out as safely as possible.
-It goes the same for you as a driver. Any tasks that need to be completed should be done anywhere else, but your car. Talking on the phone, texting or even changing your CD while driving could cost you your own life or someone else’s. These tasks take away your attention from where it needs to be focused on - the road and its surroundings.
· Analyze your surrounding: Analyze your surrounding and plan your escape routes if future attacks were to take place. That way you are always ready than when you are planning to escape when it actually happens. When you are in a confrontation with a criminal, much of your valuable time is lost thinking of escaping. It is better be safe than sorry.
· Carry with you a weapon of protection: Now, don’t go looking for a handgun when I say so. It might just be prohibited by law in your state to carry a handgun with you, then you might be the one sitting behind a jail cell and not the criminal. In my opinion maze is very convenient. When applied against the criminal, it gives you the chance to run away without permanently harming that attacker’s welfare.
· Try not to walk all by yourself: Remember, a group is always more powerful than one person in any situation. Whether you are the victim or you are the criminal, whoever has more people on their sides will have more power. So for your safety, you need to have others with you in case you come face to face with suspicious suspects.
· Avoid any situation from happening in the first place: Do not walk through dark valleys and abandoned streets during nighttimes if you know it is not safe. A smarter person would choose to walk in places with many people or streets that are well lit; therefore he or she is able to avoid any dangerous situations that could have happened.
-The streets are not the place for you to show off all your valuables because they only attract negative attention. You should keep them away from other’s eyesight. In other words, make yourself looking “uninteresting” to your potential robber; make yourself look like someone that is not worth robbing.
Safety in public transportation:
As we all know, we face many small crimes in our public transportation systems, which are buses. So how do we protect ourselves from those crimes?
· Pocket thieves – These nifty little thieves can amuse us with how easily they can separate our valuables from us. Especially, a crowded bus is where these people “work their magic”. With all the pushing and shoving of the passengers around you, you hardly notice the little hand going in your pocket and out. Then you get off the bus, put your hand in your pocket and immediately you notice the emptiness of it, but it’s too late. You can cry, complain or curse all you want, but you won’t be able to get your cell or your wallet back. So in order to avoid this situation, place your valuables in the inner pocket of your jacket. Do not leave them loose in your pant pocket.
· Do not give them a reason to steal from you - Look around for suspicious characters with shifty eyes. If you spot them, change your location and stand somewhere else. Stay alert for any extra hands going in your pocket. Don’t flash your valuables in front of suspicious people as if you are saying “Hey, come here, I got all the goods for you to take!”
November 23, 2008
Vandalism
Have you ever seen a street sign that was painted over, a picnic table with someone’s name carved on it, or a library book with pages torn out of it? Have you ever done any of those things? Doing these things is called vandalism. It’s when someone breaks or damages someone else’s property.
There are reasons why you shouldn’t vandalize property and things you can do if you see vandalism. Remember, you shouldn’t vandalize because
-People feel angry, hurt, and sometimes frightened when something of theirs is destroyed for no reason.
-Schools pay millions of dollars each year to clean up graffiti. Graffiti is paintings and drawings on walls, lockers, and other property. That’s money that could be used to buy computers, sports equipment, and books.
-Graffiti gives criminals the impression that people don’t care about their neighborhoods, which can make the neighborhoods unsafe.
-Vandalizing a street sign can cause problems other than the damaged sign. Drivers could get lost or be in a car accident because they didn’t see the sign.
If you see graffiti, destroyed street signs or library books, or other kinds of vandalism, tell an adult. If you see someone vandalizing something, tell him/her not to do it.
November 16, 2008
GENERAL TIPS FOR TEENAGERS AND NEW DRIVERS
• Always wear your seat belt--and make sure all passengers buckle up, too.
• Adjust your car's headrest to a height behind your head--not your neck--to minimize whiplash in case you're in an accident.
• Never try to fit more people in the car than you have seatbelts for them to use.
• Obey the speed limits, Going too fast gives you less time to stop or react. Excess speed is one of the main causes of teenage accidents.
• Don't run red lights.
• Use turn signals to indicate your intention to turn or to change lanes. Turn it on to give the cars behind you enough time to react before you take the action. Also, make sure the signals turns off after you've completed the action.
• When light turns green, make sure intersection clears before you go.
• Don't drive like you own the road; drive like you own the car.
• Make sure your windshield is clean. At sun rise and sun set, light reflecting off your dirty windshield can momentarily blind you from seeing what's going on.
• Drive into your garage straight, not on an angle. Another teen thought her car would straighten out before she got inside, but instead she dented the car and broke the molding on the garage.
• Make sure your car has gas in it. Don't ride around with the gauge on empty--who knows where you might get stranded.
• Don't drink and drive, and don't ride with anyone who has been drinking. Call parents or friends to take you home if you need a ride.
• Don't take drugs or drive if you've taken any. Don't ride with anyone who has been using drugs. Even some over the counter drugs can make you drowsy. Check label for warnings.
Food safety in Mongolia
As former "socialist" country Mongolia started political and economical transition in early 1990s and opened its market to introduce free market economy. Mongolia was a food exporting country and domestic needs were well met by the national production until 1991. Total sector production had decreased 3 times in 1995 and 1.5 times in 2000 compared to production in 1991. At present 70% percent of flour needed are imported from other countries, for instance. Also, 9.7% of foods were out of the expiration date, 28.7% were failing to meet frozen condition (in March), and 14.6% were improperly packaged. These are the present situation of Mongolian food safety.
We need healthy and balanced foods; therefore we need to know some tips about food. You may all know about those things, but I hope you will get some points out of it.
- First of all, we need to check the production date to check when it expires.
- Buy domestic products as possible as you can. But, I don’t mean to buy those that can’t exactly supply our needs.
- Make people know the defects you experienced with particular products. It can prevent a lot of people from poisoning.
- Don’t buy low-quality products even if they were the cheapest.
- Good packaged products are not the ideal choice to buy. Because in one saying, the worst thing is wrapped in nice paper.
All in all, you must be smart buyer and since you are the leader of your body and mind, you have to discriminate the product that is healthy for you.
November 14, 2008
personal safety for men
However the chances of women becoming a victim of violent are greater than men, men are still become a victim of violent and men are more at risk from groups of men. So, here are some ideas which may reduce the risk.
• The reason of the most crime is ‘spur of the moment’ actions, such as wandering alone at night. Therefore, don’t go out at night if it’s unnecessary and try to stay in bright, busy areas.
• Not try to look and act confident, try to look innocence
• It is important to remember that most crime is against property, not people. So, of course, keep your valuables in your bag or in safe.
• Don’t think about defend yourself. Nowadays, burglars are more brutal so, give them what they want from you. This will help you avoid getting injured. If there is someway to escape try it. If it won’t succeed try to injure your self less and you must care your head better because it might damage your brain, which is the most important one.
• If you are angry or drunken this might get you make crime. So, think about how you react when you angry or drunken.
• Be careful at your actions. Many people’s fear of crime comes from men’s action. For example: try not walk too close behind someone – they may think that you’re following them and don’t make comments about person who walk past.
November 11, 2008
Travel tips
People go abroad for a lot of reasons, to study, travel, business, pleasure, and so on. And there are a lot of ways to get to your destination. You can go by air, water, rail, and even through space. Well no matter which of these you choose, your safety comes first.
-When you’re going to a foreign country you have to keep your passport with u at all times.
-Keep your money, passport, ticket and other important things on yourself and safe. Don’t put all of your money and valuables in one place, incase u lose them.
-Make sure u know and remember where you put all your stuffs, especially your ticket. So it’s better if you have a small bag to carry the things you need often, so you don’t have to open your luggage and search every time.
-Never leave your luggage unattended.
-You should know what the weather is like where you’re going. If u don’t you could always find out on the internet. So you know what kind of clothes you need to take with u. But it’s always a good idea to have warm clothes and a sun hat, u never know how the weather’s going to turn out.
-Bring books to read on the road, and sometimes you have to wait for a long time, so it’s better if u have something to entertain yourself and snacks to keep u going at times.
-Be sure to know the schedule of your flight or other such activities, so u can plan your time and when to get there, so u don’t miss it.
-As soon as you reach your destination, find out where everything is: phone, shops, hospital, police and other places u might find needed.
-Make sure u have a map, dictionary and cultural guide of the country you’re visiting. It’s better when u know the things u can and can’t do depending on the country’s culture and specialty, so u don’t do something illegal or be rude, without knowing that u did.
-It’s better to go with someone when you’re going sight-seeing and such ( besides it’s much better to get lost with someone than being lost alone somewhere you don’t know, hehe)
-Even though some cities have a beautiful night view, going alone at night times can be dangerous.
-Insurance is important when you’re travelling.
-Watch your health. Always take the medicine and pills u need with you, if you have some kind of illnesses.( like asthma, diabetes, etc)
-If you’re going somewhere alone, let someone from your travel group or your hotel know and inform them where you’re going and when you will be getting back.
-Remember to take your camera with you, u never know whether u would find a great scenario. Besides there are some shots u can’t afford to or don’t want to miss.
-It’s interesting to talk to someone from a different country and it gives you a chance to understand the culture and know the country and people better, but when you’re talking to strangers, don’t give them full info about yourself.
-And last, always remember to have fun and enjoy your time:).
Soccer Safety
Here is my leaflet-soccer safety. If you like to play soccer or want to begin play you may face the most dangerous enemy of soccer-injury...To help you avoid injury while playing our favorite sport football, follow these safety tips please...Of course the most important thing is Make sure the field and equipment are safe.
* Before you starts a training program or enters a competition, take you to the doctor for a physical exam. The doctor can help assess any special injury risks you may have.
* Make sure you wears all the required safety gear every time you play and practices. You should wear shin guards during every game and every practice. Shoes with molded cleats or ribbed soles are recommended.
* Insist that you warm up and stretch before playing. Don't allow your child to shoot goals before warming up.
* Teach yourself not to play through pain. If you gets injured, see your doctor. Follow all the doctor's orders for recovery, and get the doctor's OK before you returns to play.
* Make sure first aid is available at all games and practices.
* Insist that you follow and that coaches and referees enforce all the rules of the game. For example, most leagues prohibit sliding tackles from behind, which can result in serious injury to players.
* Ask your doctor and coach whether it's safe for you to "head" the ball and, if so, make sure you know how to head the ball correctly to avoid head and neck injury.
* Don't let you climb on the goal posts or hang or swing from the crossbar.
* Above all, keep soccer fun. Putting too much focus on winning can make your child push too hard and risk injury.
Using taxis
Any car can be a taxi in UB. Really!
In our country, we use not only “yellow” taxis but also “illegal” (I hope you know what I mean) ones. Any car can be caught as a taxi. It follows that using taxis is not so safe in UB. Especially at night it is considered as one of the most unsafe things. The number of crimes related to taxis is increasing these days. You’d better be more cautious when taking a taxi.
So, here are some tips to use taxis carefully. These might be things you already know. But I want to make you remember them.
• Try not to take an “illegal” taxi at night. Especially if you are a woman and if you are alone. In case you’ve taken an “illegal” one, tell your friends to memorize the number of the car. If you are alone at that moment, you can write SMS to them. ;)
• Don’t catch a taxi in which there are 2 or more people. You know what can happen in this case.
• If you chat to the driver, be careful not to give out any personal details. At first, drivers try to make conversation with you about simple things such as the weather, traffic jam and so on. And then, they start to talk about something personal even when you haven’t noticed.
• In any case, you should bring some self-defense “weapons” such as a small knife, spray and so on.
• In the worst condition, try your best to defend yourself! You can even use your longs nails against them.:) Use simple things as a weapon. It includes a pen, a bottle of perfume, body or hair spray and so on. It can be anything.
Always be cautious, guys! :)
Criticism
Many people find it difficult to accept criticism.
When you have to criticize someone, follow the steps.
- Before you criticize say something positive. Give a compliment, show appreciation of work that has been done.
-Show that you understand the difficulties.
-Do not be personal-criticize the action, not the person.
- State the problem clearly.
-Offer a solution to further problems.
-Do not give treats of warnings.
-Ask what you can to do help.
-Let the person ask you questions.
-Give compliments when the fault is corrected.
When you have to accept criticism; try to do these things.
-Listen without interrupting.
-Do not be defensive.Accept it when you are wrong.
- Do not give excuses which are not relevant.
-Apologize and promise to correct the problem.
-Make sure you understand what is wrong. Ask people to repeat explanations if you do not understand.
-Do not be afraid to ask for help.
children may die of poisining from chemical products used at home
even a small intake of a certain chemical substance can be deadly
children-related safety accidents are occuring in connection to furniture brighteners fragrances and washing agents. however, efforts to adopt safety measures such as using containers for children's safety are not being done. not only that, it was found that warning signs on the danger of the chemical products were not labeled.
kids, particularly under the age of 5, have the tendency to swallow anything they get a hold of. therefore, these accidents are more likely to occur.
according to a research, among some chemical products tested, few products were found not to have labeled chemical substance components. and products that did have labels were found to have used vague expressions or didi not label all of the chemical substances contained in the product. only few products were found to have labeled the information and use packaging to prevent children's death due to poison.
households who raised children under the age of 5 were found to have experienced poisoning accidents. the larger number of accidents occured from cosmetic products, food, medical, pesticides and washing agents. these accidents can lead children to dead.
as more and more chemical products were used at home. it is vital that safety measures need to be adopted to prevent children's death due to poison.
at home, parents keep all chemical and medical products where children can't see it. when a toxic chemical poisoning accident occurs. you must call the emergency hot line. and parents should use products that use safety packaging for children.
the developed countries have taken safety measures such as using packaging for children's protection or labelling warning signs on products ranging from medical to chemical products used at home. unfortunately, in some countries, there is no general regulation on the categorization, ban, limit and labeling of toxic chemical products and some countries still lack safety measures to prevent children's accidents related to poison.
November 10, 2008
Internet safety
Internet is the most useful and easiest way to communicate around the world and we can get information what we want and what we search. But as all things has two side, the internet has bad side such as viruses, abusement or anything else... how we can avoid internet enemies and be safe when you are online...Keep safe by being careful not to give out personal information-such as your full name email address, phone number,home address, photos or school name- to people who chatting with online or website which you registered
Someone online may be lying and not be who they say they are. Stick to the public areas in Chat rooms and if you feel uncomfortable simply get out of there !
E-mails or opening files from people you don't really know or trust can get you into trouble - they may contain viruses or nasty messages and destroy your pc.
Someone you have contacted in cyberspace can be dangerous. Only do so with your parent's/carer's permission, and then when they can be present.
Keep your password from others. if you lost your password or hacked by someone you can lose all your information or mails and connection just like teacher hehe...
Be careful when you download your favourite albums, programs, or book from unknown sites. It may be include some viruses or some dangerous things which can affected or suffered your pc or you.
When cycling you have to be cautious in order to avoid accidents. Prevent yourself from such accidents; it requires a little care from a cyclist. Making yourself safer does not mean spending much time for it.
~ Make your bicycle safe. Check the tires, handle, breaks, and lights and so on. Your bicycle safety must be in first. ~ You will be safest when facilitated in helmet and elbow-guarder. ~ Before cycling make sure you are healthy enough to cycle. If you are in ill you can not concentrate on your ways as you concentrate when you are healthy. A little unconsciousness can be resulted in death. ~ Wear your most comfortable shoes and trousers or pants. Those will help you to ride as you want. ~ Do not cycle, if you are not sure enough your ability of cycling. Before cycling in public places, you have to practice, unless you can hurt yourself or others. ~ Try to ride on your familiar way and also look carefully to the grounds. There is lot of things which can drop you down. ~ In a crowded place, you should ride in slow speed. There is a term that ‘high speed=death’ ~ Avoid cycling when it is raining, snowing or unwilling natural disasters occurring. There will be more adverts in such situations. ~ You should think about actions such as kids, dogs and cats running in sudden. These can disturb you in a short time and be cause of the loosing control. Moreover, try to take ways from drunk and strange people. They can disturb you on purpose. ~ On ride, do not talk with the hand phone. Surveys indicate that calling during a riding is resulted in the majority of accidents which occur in our daily life.
November 9, 2008
Pedestrian safety
Pedestrian safety
In traffic pedestrian safety is as important as car safety.Also according to statistic of traffic accident, all reasons for accidents is not only drivers’ fault but also pedestriants’ fault.Therefore, it is time to consider about all responsibilities, rights and guidelines for pedestrians more carefully.Particularly, in our country implementation of law including of the traffic safety law is not good enough.( you know that without no longer elucidation ).So, we should pay more attention to protection of our and our family members’ health and precious life from any random happenings.Here are some tips for being as a safe pedestrian.
• Do not cross the street alone if you’re younger
than 10 years old.
• Walk, don’t run, across the street.
• Look left, right, and left again before crossing.
• Walk facing traffic.
• Wear white clothing or reflectors when walking at night.
• Make sure drivers see you before crossing
in front of them.
• Do not play in driveways, streets, parking lots or
unfenced yards by the street.
• Cross at least 10 feet in front of a bus.
• Cross at corners, using traffic signals and crosswalks.
• Stop at the curb before crossing the street.
• If you have a child with you, make sure that you set a good example - point out hazards and, if the child is young, hold their hand at all times.
• Avoid crossing between parked cars, as drivers will be unable to see you.
• As you cross, make sure you keep looking both ways.
• If you wear glasses or a hearing aid, always use them when you’re out walking.
• A green light means that it is safe to cross.
Leaflet (Home security)
Nowadays being safe at home is getting more difficult, but today I want to talk about how to protect your property from burglars. Number of burglars has been increasing because of the economic decline. Maybe, you think it is not possible to anticipate the burglar`s function but it is possible to give them a sense of the house or the apartment you lived is not possible to be burgled. I have several ideas, but maybe you have already known that.
First of all more common way of preventing from burglars is usually switch on the light of your house when going outside, but not all of your rooms (I mean it`s costly). Inevitably, when burglars see the light they think the owner of this house is at home.
Second way of preventing from burglars is give them no sense of going outside. After you close the door, you should call loudly someone`s name, and say “lock the door”. By saying loudly the following words you can give information, about the house has guard, to the burglars.
Final way of preventing from burglars is to have strong pet like dogs. When they bark from the house, burglars are afraid of them, and stay back from your personal property.
I think the following ideas are useful, but to some kind of burglars it is not whether the house or the apartment has someone or not, and they not only steal the property but also kill the owners. This kind of criminal is taking place, and I have no idea how to prevent it. Maybe the only way to be alive at home is always being careful.
November 5, 2008
PERSONAL SAFETY WHEN CYCLING
SAFETY WHEN CYCLING
Cycling seems to have no danger at all.
But only if you are careful, you will be able to not to be victim of crash that people seldom face.
- Be aware of that it can be difficult for motorist to see you. Use lights as soon as it gets dark.Do not use lights with electrical battery. Instead of that, use lights which flashes by bicycle's movement.
- Have two brakes. One in front, the other in back.In case, one of your brakes is broken, you use the other. If both of them breaks, use your bottom of your boots to brake. But braking by your foot is available when your speed is low.
- Your bicycle is not as worthy as your life. So when you face hard position, just jump out your bicycle and leave it. For example, when you are cycling down the mountain, it becomes impossible to stop, then leave it immediately.
- Use reflectors. Especially, hang them below the saddle.Therefore, drivers coming from your back side will be able to notice you. Also they can be hung from the tires.
- Be aware of falling into holes when it is getting dark. Holes can be everywhere in Mongolia and it is almost impossible to see them. I had personal expereince having fallen into hole. /f***ing unlucky day/
- Do not think too much while you are cycling along the road. Due to carelessness, you could have crash.If your phone rings, Go out the road and answer the call.
- Go in the pavement if you are not skillful at cycling in road. In case, if hit person, that person won't hurt so much. But, if you are hit by car, you may die
- At last, be careful of group of guys when it is dark and there is not so many people around you. In long distance they won't be able to catch you, but in short distance, they may. If you prone to be caught, as I said above just leave your bicyle no matter how much it costs. Its cost does NOT equal to your health.