Here are peoples biggest coworker pet peeves

Here are peoples biggest coworker pet peevesHere are peoples biggest coworker pet peevesDo you sit next to someone who chews loudly? Do they type louder than thunder? Do they eat food that smells up the whole office? Weve all had an issue with a co-worker at one point or another.Ladders went out to ask people what bugs them about the people in their offices.

Manage Employer Branding

Manage Employer BrandingManage Employer BrandingManage Employer Branding/*MAIN CONTAINER*/.article-content .img-caption img margin 0 0 25px 20pxQGP_containeroverflowvisible margin0px autowidth100%media (max-width 575px) QGP_container overflowauto /* these make the icon tables reponsive to avoid the horizontal scrollbar */QGP_container table width autoQGP_container table td floatleft/*QUICK GUIDES*/QGP_quickguideswidth100%overflowvisible margin-bottom15pxQGP_quickguides_hfont-size14px font-weightbold color673694 padding-bottom10px QGP_quickguides_imgfont-size20px color212121 line-height50px padding-left0px font-weightbolddisplaynoneQGP_quickguides_img + br /* temporary until removed so theres no potential br issues */displaynone QGP_quickguides_listboxoverflowhidden padding3px margin-top5pxmargin-bottom10pxQGP_quickguides_listbox ulmargin0px padding0px list-stylenoneQGP_quickguides_listbox ul limargin0px padding0px 0px 0px 0px list-stylenoneQGP_quickguides_list1,QG P_quickguides_list2,QGP_quickguides_list3,QGP_quickguides_list4 width24%padding0floatleftQGP_quickguides_bottompadding10px 0pxdisplaynoneQGP_quickguides_notesfloatleft padding-left10px color666666 font-size11px displaynoneQGP_quickguides_readericonfloatright padding-right40px/* LINK STYLES */a.QGP-linklink, a.QGP-linkvisitedfont-size14px color0161b2 padding-top10px padding-bottom10px text-decoration underline line-height20pxa.QGP-linkhover text-decoration nonea.QGP-clickherelink, a.QGP-clickherevisitedfont-size11px color0161b2 text-decoration underlinea.QGP-clickherehover font-size11px color0161b2 text-decoration none.QCP_blach13font-weight400 displayblock line-height20px/*WELCOME TO MONSTER*//*PRODUCTS*//*POSTING JOBS*//*GETTING HELP*/QGP_wtom,QGP_mps,QGP_pjs,QGP_ghp overflowhidden floatleftQGP_wtom_mcontainer,QGP_mps_mcontainer,QGP_pjs_mcontainer,QGP_ghp_mcontainer margin0px auto overflowvisible width100%QGP_wtom_mcontainer + p,QGP_mps_mcontainer + p,QGP_pjs_mcontain er + p,QGP_ghp_mcontainer + p margin-top0QGP_wtom_h,QGP_mps_h,QGP_pjs_h,QGP_ghp_h line-height26px font-size16px color212121 margin-bottom10pxmargin-top10pxpadding5px 15pxhintergrund-colorF2F2F2QGP_wtom-box,QGP_mps-box,QGP_pjs-box,QGP_ghp-box displayinline-tableoverflowvisiblewidth100%margin-top20pxbackgroundurl(//media.newjobs.com/cms/usen/employer/image-othersizes/v-live.jpg) repeat-y center topQGP_wtom-box-left,QGP_mps-box-left,QGP_pjs-box-left,QGP_ghp-box-left floatleft width47%QGP_wtom-box-right,QGP_mps-box-right,QGP_pjs-box-right, QGP_ghp-box-right floatright width47%media (max-width 480px) QGP_mps-box-left, QGP_mps-box-right, QGP_wtom-box-left, QGP_wtom-box-right, QGP_pjs-box-left, QGP_pjs-box-right, QGP_ghp-box-left, QGP_ghp-box-right widthauto QGP_wtom-box background none /* To make table icons responsive (IF html is not changed) */.training-icon-links list-style outside none none margin-left -5px pad ding-left 0.training-icon-links li display inline-block padding-left 5px padding-right 5px.training-icon-links li fa color428bca.training-icon-links li a color428bca font-size26px/* from default bootstrap since its not coming through */.list-unstyled list-style outside none none padding-left 0In todays competitive recruitment market, a companys brand means everything to candidates. 69 percent of job candidates would not even take a job with a company that has a bad reputationeven if unemployed. Thats why weve teamed up with kununu, the largest employee review platform in Europe, to offer them mora control over the way candidates view their brand.Let help you showcase, monitor, and fortify your employer brand. So more potential employees who are the right fit can find your company as a natural part of their journeyEmployer Branding Checklist Follow these simple best practices to promote your company as an employer of choice, and find out how you can make an impact today.Premium Company ProfileSee how you can put your employer brand, company culture and values on display. Add your videos, social media links and photos and youll help qualified candidates discover everything you have to offer. Branded Job TemplateBranding has become an essential part of driving applicant responses and this template has it all. Learn how you can transform your job ads with your logo, images, videos and more.Basic Company ProfileWell show you how to showcase your logo, company information and more within a Basic Company Profile. Its a great way to build your online presence and let candidates learn more about your company.Back to top

Combination Resume - The 2019 Guide to Combination Resumes

Combination Resume - The 2019 Guide to Combination ResumesCombination Resume - The 2019 Guide to Combination ResumesThe resume format is the backbone of the resume, around which you outline yur sections.Before writing your resume, ensure that you choose the resume template according to the your target profile industry requisite. There is a different template for modern and basic resume writing. You may find the different templates on Hirations website.There are 3 standard ways of writing a resume. The following shall give you an effective idea of what these formats are and how and why to choose the combination resume. By the end of the article you will know how to write a professional combination resume for your work profile.Also check out Hirations online resume builder to make your resume in under 5 minutes. Youll find pre-filled templates and infinite designs on our resume builder - making a resume has never been this easyTypes of Resume FormatThere are three different types of r esumes that are accepted within the industry. behauptung resume formats areReverse Chronological Resume Format In the Reverse Chronological Resume Layout you begin with information from the fruchtwein recent work or education profile and trace back to the beginning of your education. You must enlist your major achievements and responsibilities along with the timeline.The resume template follows the following buchenContact informationResume summary or resume objectiveWork experienceEducationSkillsAdditional SectionsFunctional Resume Format In Functional Resume Layout, a separate section is created in which all significant points are grouped under relevant skills. The professional experiences are listed without much details of the responsibilities or achievements. This format is recommended for people with gaps in their employment history or for ones who have often changed their jobs or industries.The resume template follows the following orderContact informationResume objectiveSkills SummaryAdditional SkillsWork ExperienceEducationYou may find examples of functional resume templates on our website for a better understanding of how you can proceed with writing your resume.Combination Resume Format Combination Resume Layout is a combination of the reverse chronological resume format and the functional resume format. It showcases the skills and achievements of any candidate with detailed evidence from their professional experience. Alongside it highlights their work profile from the most recent to the initial stages in the industry. The points on this format of the resume are grouped based on the skills highlighted.The resume template follows the following orderContact informationSkills SummaryAdditional SkillsWork ExperienceEducationThere are two ways of making Combination resumeGrouping inside Professional ExperienceThis format is similar to the reverse chronological resume format. The point of difference is in the Professional Experience section where the point s are grouped by the sills that they represent.Here is an example of this type of combination resume formatBy Grouping in Summary of Skills sectionThis format lists all your achievements and significant career highlights to create a separate section of the Summary of Skills. These points are bucketed under several key skills like in a Functional Resume Format. This type of Combination Resume format replaces the summary to create a powerful snapshot of your career which is highly targeted for the job you are going apply for.Heres an exampleYou can check out the pros and cons of the different resume formats on our blog. You can also find the combination resume templates on our website.The following table will discuss the differences between the three templatesReverse Chronological resumeFunctional resumeCombination resumePrinciple focusChronologicallyDetailed Work history / EducationSkillsetSkillset / Work experienceWork experience sectionAt the topAt the bottomIn the middleTime on ea ch stttePresentNot presentPresentSkills sectionIn the middleAt the topAt the topLayoutProfessionalTraditionalNon-conventional, confusingProfessional and creativeApplicant Tracking Software scanabilityScanableNon-scanableScanableMain advantageUniversally usedEasy to readShows information recruiters want to know about job positions and activitiesConceals flaws in work historyDisplays key skills needed for the new positionEmphasizes and validates skillsIncludes the best features of both formats work history, skills, and achievementsMain weaknessVery common, might require tweakingThe lack of experience is mora obvious than in other formatsSuggests youre hiding somethingRecruiters may elendlage favor it, as it isnt straightforward about previous jobsSuitable for few candidatesGood forVirtually all candidatesCreative jobs, Job transitioners, Candidates who are either overqualified or underqualifiedCareer changers, experienced professionalsNot ideal forCareer changersStudents, experienced professionals, career changers, entry-level candidatesEntry-level candidates, studentsCombination Resume What is it?The combination resume is one of the three types of resume formats commonly used.A combination resume is usually organized into two parts or pages.The first part of the combination resume is in the functional format, which highlights skills and accomplishments.The second part of the combination resume is a reverse chronological work history.Both the parts of the resume can be used interchangeably depending on the type of combination resume you are making. This format uses the best aspects of both the chronological resume and functional resume. While the chronological part of the focuses on the candidates work experience, the functional part focuses on the skills. A combination resume therefore focuses on both the work history and skills to capture the recruiters attention.AdvantagesCombination resume formats appeal to recruiters for senior executive positions that req uire highly-specialized skills. These skills can be easily identified. This format also confirms that the candidate has the required work experience.Combination resumes are useful for job seekers with a significant amount of work experience and commendable skills and accomplishments.Combination resume are suitable for job seekers who want to change careers. Since they highlight both your skills and any reputed companies you may have worked with it can showcase transferable skills and emphasize outstanding employment history.In case a candidate has worked for the same company or has held the same position for a long time too, a combination resume is useful in highlighting the candidates skills and achievements for other job posts.DisadvantagesCombination resumes can be longer than other resume formats and can exceed the ideal length of 1 or 2 pages depending on your experience.Repetition of values may be predominant in the combination resume template.Career changes or employment gaps are visible in a combination resume template under the work history section.Combination resumes Who Should Use It?As the combination resume template highlights skills over experiences, it is particularly useful for people who are attempting to enter a new industry. In fact it is also preferable while changing careers, since many skills can be transferred between industries. Therefore, highlighting these skills is important for people looking to switch fields or industries.The combination format is the best option for candidates with many experiences. The hybrid resume template represents your skills instantly. Therefore, in case you are applying for a job that requires technical skills or relevant certifications, a combination resume is your best option.Since the style of a combination resume focuses on both the skills and the abilities of the applicant, it is best for those applying for positions that requires a good possession of technical skills and expertise. Using a combinatio n format is the best way to showcase all your abilities to the recruiter without giving the impression of hiding any information.Combination resumes are ideal for applicants who already have a lot of experience in the same field or even in different fields.Since combination resume template can prioritize relevant skills over prior work experience, depending on the type of combination you choose, they are also suitable for candidates who are looking to try an industry which he or she had previously not catered to. Your transferable skills play a major role in your career change. Some important transferable skills includeTeam WorkLeadershipPersonal MotivationOrganizational and Time ManagementAdaptabilityMultitaskingDecision-makingTime managementPrioritizingProblem SolvingDelegationListeningWritten and Verbal CommunicationAnalyticsResearchMany candidates benefit from using a combination resume due to the career summary. This section pinpoints the candidates top credentials so employers can seek for their best abilities.Despite of the combination resume template focusing more on skills, it leaves space to provide details of your work experience. Add impressive sets of accomplishments and job duties to make the combination resume your perfect choice.To categorize the people who the combination resume best benefits, read the list belowStudents, new graduates and entry-level candidates to emphasize their skills rather than their short employment history.Candidates with a steady, consistent employment history to add a qualifications summary that pinpoints the top credentials for the job.Candidates shifting career to showcase require transferable skill set. However, in case you are making a radical career change use a functional resume template.Candidates reentering the industry after a significant gap in employment history. In this case the combination resume format takes the emphasis off the fact that you have not worked for a while.Older workers with extensive emplo yment history need who need to showcase their strongest credentials. The summary section best highlights this.Combination Resume When to Use it?The Combination resume format prioritizes skills over work experience. Therefore, this resume is useful for candidates who are trying to change industry or careers because many skills can be transferred between industries. The combination resume template highlights these skill sets to benefit the candidates.Despite the combination template highlighting relevant skills it allows the incorporation of strong feature from your specific work history. So, if your past job history is impressive and you are looking to change career the combo resume format is just what you need.The combination resume format is considered an ideal marketing layout because it first highlights skills and accomplishments, then gives the hiring company, or recruiter, a sense of security by providing an account of work history.Combination resumes highlight recent job exper iences which might be relevant to the position being pursued. They also allow easy perusal through the applicants career progression.Another aspect of the combination resume format is its flexibility. Since you have different options to create it, feel free to move the elements around. But try to make sure the recruiter can focus on the most relevant information.For example, in case you have relevant experiences in a field even though it is old, you can include it in the skills section at the beginning of the resume. This can even describe your experiences and the corresponding responsibilities you performed. You can include your dates of employment later in the resume, with a chronological list of positions held.However, if the writer has a gap in their career history or an impeding career progression then it is highlighted in the in the combination resumes.HIRATION PRO TIP If you are opting for a career change, focus on highlighting the skills that your potential employer is looki ng for in your combination resume. Do not necessarily highlight your unrelated achievements despite being proud of them.Combination Resume How to Write itAlthough the combination resume template highlights skills it features heavy specifics of your work history. In fact if your past responsibilities are impressive and you are only looking for a change in industry, the combination resume style might serve you best.While a chronological resume format emphasizes the work experience and duties of each position the combination resume format does underlines your skills while doing the same. However, to avoid unnecessary repetition, do not list your skills separately and then list them again in the employment history section.In the combination resume, the flexibility of the structure of the document works to the advantage of the applicant. You should ideally lead with a career summary or a qualifications summary or a skills summary. This section emphasizes your strongest credentials. Your key qualifications at the beginning of your resume appeals to the recruiters to read the rest of your resume.Make sure to incorporate your job objective, key skills, areas of expertise, accomplishment highlights and related training into the summary section. Quantify your statements with relevant examples if possible.They follow with a reverse chronological employment history. Keeping your resume in the chronological format appeals to most recruiters as it is the standard mode of presentation.However, by including a career summary, you will essentially have lesser room for your work history. Therefore, you must be concise and straight with your experience section.Maintain the focus on the accomplishments more than on the responsibilities. Avoid adding unnecessary information which are unrelated to your career goal.Additional sections on your combination resume can include education section, training and certification section, references, languages and additional information.Tips for writing Combination ResumeFirst, take a look at your professional achievements and skills and your personal hobbies to get an idea of how it fits your profile within the combination resume structure.Reduce all the irrelevant information and make a list of your achievements, skills, job profiles and other performance data to include in the combination resume. They should stand out to a recruiter for the specific vacancy that interests you.Fill out your combination resume template with these details. You can also use the online resume builder for a professional resume building experience.Both the summary and the work experience sections in your combination resume should include short quantifiable examples of how you have implemented your skills to prove yourself as an asset to your previous organization.Mention relevant awards and scholarships, internships, projects, courses, etc. in your qualifications summary to demonstrate your strengths. Use action words and keywords from the job description to present additional information.Consider reviewing the following questions to help write a combination resumeHave you written a combination resume before?Have you ever come across challenges when writing a hybrid resume?When do you think combination resume can be more effective than the reverse chronological resume?HIRATION PRO TIP Once you have reviewed the questions you will find the most relevant solution in reading below or visiting our online resume builder for a professional resume writing experience.Combination Resume The StructureUse the flexibility of the combination resume to your advantage. You can try moving sections around to see what best appeals to the recruiter. You can integrate your experiences into the chronological list of past employment. This makes your resume more traditional while the emphasis provided in the skills section keeps the focus on function. In fact, the combination resume template works best in tweaking results.The combination resu me employs a mix of the two styles of resumes. Therefore, it is very important to carefully consider the combination resume format.It generally begins with a summary of the qualifications, includes an education and skills section and also a work history list. Not only does the work history focus on citing the most relevant positions but also in detailing achievements and responsibilities from those roles.You may try experimenting with the different layouts that can emphasize your strongest qualities on Hirations online resume builder.1. Personal InformationAny application needs your basic information. Include your name and contact information - available phone number and professional email address, followed by your home address (city and state).You may even include your LinkedIn web-adresse but do not redirect the recruiter to an empty profile.Your name should ideally be the largest text on the page between 20-24 pt font size. The rest of your font may correspond to the font style a nd size of the rest of the page.2. Professional Profile or Qualifications SummaryBegin with a professional profile or qualifications summary to emphasize your skills. Both of these introductions introduce your necessary skill set. However, they do it in slightly different ways.Your qualifications summary displays your achievements that correspond to your skills. Therefore, they testify your skills as opposed to the professional profile where you address the skills you gained in your previous work.A combination resume should begin by emphasizing the transferable skills of an applicant. The best way to do this is to start with a professional profile or qualifications summary.A professional profile showcases your skills in your previous positions or projects. A qualifications summary emphasizes your achievements corresponding to those skills.While both of these introductions have the same mission, the qualifications summary might be more effective in highlighting both skills and accomp lishments in a combination resume.3. Additional SkillsIn a combination resume template format, your skills section is placed above your professional experience. Since combination resume is usually used by applicants in mid / senior level job profile, your skills section holds equivalent weight to your work history section.Group similar skills together for clarity and try to quantify them (e.g., Heightened sales by 10% in two months by using enhanced communication skills).Although the skills section part of your combination resume is the trickiest, it is also very important. If you have a master list of skills but do not know how to list the relevant ones, reach out to us or read our article on the resume skills section in a 2019 resume template.In a combination format, the skills section may come before the professional experience section. Keep this section organized by grouping similar skills together. Also, quantify your skills where relevant.4. Work History and ExperienceYour pro fessional experience section looks the same in every format. Many combination resumes contain the error of listing the most basic responsibilities of a job under each position. Your points should be accomplishment oriented and communicate your responsibilities.For example, if you were a computer programmer, avoid writing you used to program computer softwares. Instead, discuss how many softwares you designed and to what degree of quality. If you have been acknowledged for your work, mention that too.The main objective of the work experience section in your combination resumes, or in any resume, is to provide detailed and relevant points to describe your professional experience.Avoid unconnected job duties, and focus on accomplishments. Again, quantify your case and prove your qualification to the recruiter. If you are looking to maximize your professional experience, you may use our online resume builder.5. EducationThe combination resume format does not especially highlight the edu cation section. While education achievements are necessary for freshers, the combination resume is most effective for senior candidates with a long work history.However, it is still necessary that you mention your degree or educational certificate. If you have achieved any prominent academic success, include that too.In a combination resume, the education section can be quite brief. Since the combination resume template is mostly used by senior professionals, it is considered that you are already well into your career and that your resume should focus on your work experience.To best understand the structure, you may go through our examples on our website. You may alternatively use Hirationss online resume builder for a definite hybrid resume template.Key TakeawaysA combination resume is a great way for an experienced professional to make sure the recruiters pay attention to your relevant skills.Quantify your skills and link them to relevant examples of professional achievements, awa rds, or certifications.Try to tailor your summary and your skills according to the job description. However, do not show off your the skillset. Your resume should not only show off your career achievements but also meet your job requisites.While you are listing your work experience, briefly explain your responsibilities and highlight your achievements. You may repeat some of the information from the skills summary to make your resume consistent and convincing.The Combination Resume layout is ideal for candidates who have work experience yet wish to make use of their current knowledge and skills in a new role, industry or sector.In a combination resume for career changers is that theyre able to identify their transferable skills and organize them in a suitable manner to provide the potential employer with a guide to the type of worker they are so they can assess how they will perform in the new role.The combination resume format essentially employs the following patternPersonal Infor mationProfessional Profile or Qualifications SummaryAdditional SkillsWork History and ExperienceEducationThe combination resume format provides a brief work history, skills and examples of relevant experiences. Since students or freshers in the industry require a heavier focus on education, awards and often soft skills than technical abilities, it is not the most preferred resume format for them. .The combination resume structure includes a Qualifications Summary which is similar to the functional resume format. It describes your abilities or achievements in under 5 points under a key skill category. Quantify your examples wherever possible.Exemplify and quantify specific use of your skills to improve credibility and relevance of your key abilities.The combination resume structure employs bullet points under each job title similar to the reverse chronological resume layout. These points depict the responsibilities and objectives accomplished in each profile.

This is how to have a long awesome life 7 secrets from research

This is how to have a long awesome life 7 secrets from researchThis is how to have a long awesome life 7 secrets from researchThere are plenty of ways to make your life a little better. But making your life longer is trickier. Does any of that anti-aging stuff work? Lets ask an expertThomas T. Perls, M.D., M.P.H, is the director of the New England Centenarian Study, and an associate professor of medicine and geriatrics at Boston Universitys med school. Whatsay you, Tom?Follow Ladders on FlipboardFollow Ladders magazines on Flipboard covering Happiness, Productivity, Job Satisfaction, Neuroscience, and moraA good start to adding mora good years to your life would be to get rid of the anti-aging quackery. These guys are just trying to sell you stuff. What does work is living the lifestyle of those who we know are living longer, like those people, I suppose, living in the Blue Zones.Ouch. No magic pill to prevent aging. But what did he say at the end there? What the heck is a Blue Zone ? Gimme a sec while I put my research hat onA while back a bunch of demographers published apaperin the journalExperimental Gerontologyabout a place in the Barbagia raum of Sardinia where people lived exceptionally long, healthy lives. (They circled it on the map with a blue pen and the name Blue Zone stuck.) Well,someplace has to have the people who live the longest, right? Just randomActually, no. Because they started to find other Blue Zones. Areas where people were up to three times more likely to live to 100 than the average American. And they didnt just live long - they lived well. Healthier. Happier. Fewer diseases. More energy. Hmm.Care to take a quick trip around the world with me? (Well have separate hotel rooms, I promise.)Okinawa, Japan has the highest life expectancy in the world. Their rate of cardiovascular disease is 20% that of the US. Breast and prostate cancer? 25% as often. And dementia is one-third as likely.Men from Nicoya, a peninsula off the Pacific Coast of Costa Rica, have twice the chance of making it to age 90 as men from the US, France, or Japan. It took them a while to even realize this welches a Blue Zone because life expectancy is so low in neighboring countries that mortality studies didnt even bother toaskif anyone lived past 80.In Loma Linda - just 60 miles outside dann lass uns Angeles - people live more than 7 years longer than the average Californian. When researchers interviewed a womanthere she told them a story about when her father got gored by a bull. Cool story but whats cooler is that the event happened107 years ago. Lydia just turned 112.What the heck is going on in behauptung places? We know magic pills dont work. Must be due to good genes, right?WrongScientific studies suggest that only about 25 percent of how long we live is dictated by genes, according to famous studies of Danish twins. The other 75 percent is determined by our lifestyles and the everyday choices we make. It follows that if we optimize our l ifestyles, we can maximize our life expectancies within our biological limits.So demographers, doctors, and scientists collaborated with the National Institute on Aging toget to the bottom of this, analyzing what unterstellung groups ate, how much exercise they got, how they socialized, etc.These are very different places with very different people - but they found patterns. Much of the data is correlational. We cant just say do this and youll live to 100. Theres no magic formula. But certain activities, behaviors and rituals came up again and again that seem to point to lessons that might help us all livelonger, healthier, happier lives.Ready, Methuselah?Lets get to it Inconvenience yourselfA better header would have been, Exercise. But if I said that, you wouldnt do it. And, to be totally honest here, the Blue Zone people (if I say Blue People you might think I mean Smurfs) never deliberately exercise either.But they move. A lot. Their lives are more active - but elend in an Aw, crap, now I have to put on my Nikes and go to Zumba class kinda way. Activity is built into their day.FromThe Blue Zones 9 Lessons for Living Longer From the People Whove Lived the Longest they engage in regular, low-intensity physical activity, often as part of a daily work routine. Male centenarians in Sardinias Blue Zone worked most of their lives as shepherds, a profession that involved miles of hiking every day. Okinawans garden for hours each day, growing food for their tables. Adventists take nature walks.So dont worry about the gym. But engage in activities you enjoy. Or just make your life a little less convenient. Take the stairs. Dont drive when you can walk.(To learn more about how you and your children can lead a successful life, check out my bestselling bookhere.)Now we all know that eating is key to health and longevity. So lets learn a very helpful concept that is easy to use but kinda tricky to say Hara Hachi BuNo, not Hakuna Matata. Hara Hachi Buis a Japanese phra se uttered numerous times a day in the Blue Zone of Okinawa.FromThe Blue Zones 9 Lessons for Living Longer From the People Whove Lived the LongestAll of the old folks say it before they eat. It means Eat until you are 80 percent full.The researchers never honigwein acentenarian who welches on a diet. They never met one that welches obese. And again, genetics were not the primary factor here. They didnt overeat. This helps keep blood pressure and cholesterol under control, reducing the chance of heart disease.(To learn the 4 harsh truths that will make you a better person, clickhere.)Eating less is good - but what should you eat?Plant slantNobody in the history of the world has ever said, Eating more green veggies is a bad idea.Most Blue Zone diets were vegetarian or close to it. Meat welches eaten rarely.FromThe Blue Zones 9 Lessons for Living Longer From the People Whove Lived the LongestBeans, whole grains, and garden vegetables are the cornerstones of all these longevity diets. Sardinian shepherds take semolina flatbread into the pastures with them. Nicoyans eat corn tortillas at every meal. And whole grain is part of the Adventist diet. Whole grains deliver fiber, antioxidants, potential anti-cancer agents (insoluble fiber), cholesterol reducers, and clot blockers, positiv essential minerals. Beans (legumes) also provide a cornerstone to Blue Zone meals. Diets rich in legumes are associated with fewer heart attacks and less colon cancer. Legumes are a good dietary source of healthy flavonoids and fiber (which can reduce the risk of heart attack) and are also an excellent nonanimal source of protein.I didnt say *I* think you need to be a vegetarian Im just telling you whatthisresearch said. Paleo preachers, stand down.Now there was one thing that deserves special note because its the closest thing we have to a magic pill and, frankly, it surprised the heck out of me. Even the FDA said, Um, yeah, were really having trouble arguing with that data. Fine. Well kinda say something nice about it.And the magic food is, well nuts. Not crazy. Nuts like actual nuts.FromThe Blue Zones 9 Lessons for Living Longer From the People Whove Lived the LongestRecent findings from a large study of (the Loma Linda Blue Zone) show that those who ate nuts at least five times a week had a rate of heart disease that was half that of those who rarely ate nuts. A health claim about nuts is among the first qualified claims permitted by the Food and Drug Administration. In 2003, the FDA allowed a qualified health claim that read Scientific evidence suggests but does not prove that eating 1.5 ounces per day of most nuts as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease.The researchers sliced the data up every way they could think and still, it showed nuts profoundly impact health and longevity.You look at this very impressive chart, Im gonna go buy some almondsAnd Blue Zoners like their booze. A glass or two of good red wi ne per day got the thumbs up from the researchers.(To learn how to deal with passive-aggressive people, clickhere.)Alright, were nuts about nuts. But if you want to be a full-on Blue Zoner, dont just shove some in your mouth as you hastily respond to emails and rush out the door DownshiftNicoyans take a break every afternoon to rest and socialize with friends. The Seventh-day Adventists of Loma Linda take Saturday as a sabbath. The little old ladies of Okinawa gather every day at 330 PM to gossip in traditional social groups known as moai.FromThe Blue Zones 9 Lessons for Living Longer From the People Whove Lived the LongestItalian endocrinologist Dr. Claudio Franceschi has developed a widely accepted theory on the relationship between chronic inflammation and aging. Over time, he believes, the negative effects of inflammation build up to create conditions in the body that may promote age-related diseases such as alzheimerkrankheits disease, atherosclerosis, diabetes, and cardiovascu lar disease. Slowing lifes pace may help keep the chronic inflammation in check, and theoretically, the related disease at bay.Designate a time to take it easy. To turn off the smartphone notifications. Tomeditate. Or to laugh with friends until the sun goes down.(To learn the 4-step morning ritual that will make you happy all day, clickhere.)So far weve covered things you can do on your own. But being on your own too much is more Red Zone than Blue Zone. (Or maybe its a Gray Area?)AnywayBelongDr. Ilias Leriadis, the vice mayor of the Blue Zone of Ikaria, said the islandis not a me place. Its an us place.And that was another constant among all of these spots where people forget to die Family. Religion. Community.FromThe Blue Zones 9 Lessons for Living Longer From the People Whove Lived the LongestProfessor Lisa Berkman of Harvard University has investigated social connectedness and longevity. In one study, she looked at the impact of marital status, ties with friends and relatives, club membership, and level of volunteerism on how well older people aged. Over a nine-year period, she found that those with the most social connectedness lived longer.Whats a good way to get more connected? Rituals. Weekly family dinners. Celebrating holidays. Consistently scheduled get togethers.The most incredible story about Blue Zone community would have to be that of Stamatis Moraitis.He was born in the Blue Zone of Ikaria but moved to the US as an adult. At 65 he was diagnosed with lung cancer and given six months to live.He refused chemo, in fact, he refused any treatment at all. He had lived a good life. He decided to return to his homeland to die.Though weak, he fell in with the rituals of the island. He went to church. He drank wine with old friends. All the while he was counting down the days until he would be buried next to his parents under the oak trees by the blue Aegean Sea And then, somehow, thirty-five years went by. He didnt die. He was 100-years-old. Dont buy yo ur ticket to Greece just yet - spontaneous cancer remission is far from a common occurrence. In fact, the Blue Zone researchers where so shocked by it they asked him what happened to his cancer. He didnt know. He had gone back to America at one point to get checked out but he got no answers His doctors had all passed away.(To learn the nine rituals that will make you an amazing parent, clickhere.)Belonging is key, and it makes for a happier life. So whats the most powerful Blue Zone secret of them all? The one that ensures the others work?Dont zone aloneBelonging in terms of family and religion is great but what makes the Blue Zones so powerful is that everyone supports this same lifestyle. Its easy to eat a certain way when everyone does.This doesnt mean you need to go convert everyone around you but, um, it wouldnt be a terrible idea if you had a few buddies for your Blue Zone journey, would it?FromThe Blue Zones 9 Lessons for Living Longer From the People Whove Lived the Longest Seventh-day Adventists make a point of associating with one another (a practice reinforced by their religious practices and observation of the Sabbath on Saturdays). Sardinians have been isolated geographically in the Nuoro highlands for 2,000 years. As a result, members of these longevity cultures work and socialize with one another, and this reinforces the prescribed behaviors of their cultures. Its much easier to adopt good habits when everyone around you is already practicing them.If you want to live longer, share this post with a friend. Walk together. Eat right together. Downshift together. And dont forget the nuts.(To learn how to deal with out-of-control kids - from hostage negotiators - clickhere.)Okay, weve learned a lot. Yes, this post was long but youre going to live a lot longer now so I feel no guilt whatsoever.Lets round it all up and learn reason number seven - which may be the most profound of them all Sum upThis is how to live a long, awesome lifeInconvenience Y ourself Build more movement into your day. Take the stairs, not the escalator. Dont use the phone, go see a friend. If you want French Press coffee, walk to France.Hara Hachi Bu Eat until youre 80% full. (The people of Okinawa seem pretty cool and I dont think theyll mind if you culturally appropriate this concept for the purposes of death prevention.)Plant Slant More veggies. Nuts are the Infinity Stones of longevity eating, Thanos.Downshift Im not writing a description for this. I deserve a siesta. Taking it easy will extend my life so I can write more blog posts later.Belong In the Blue Zone of Ikaria, there is no word for privacy. Now I do enjoy my privacy - but being so supported and loved that you dont even bother to create a word for being alone is pretty cool too.Dont Zone AloneStart a Blue Man Group - sans face paint. Surrounding yourself with others who follow some of the Blue Zone ideas will make living longer easier and more fun.So whats number 7?Purpose in life.Ask yo urself, Why do I wake up in the morning? If its a good reason, youll probably have a lot more mornings ahead of you.FromThe Blue Zones 9 Lessons for Living Longer From the People Whove Lived the LongestOkinawans call it ikigai, and Nicoyans call it plan de vida, but in both cultures the phrase essentially translates to why I wake up in the morning. The strong sense of purpose possessed by older Okinawans may act as a buffer against stress and help reduce their chances of suffering from Alzheimers disease, arthritis, and stroke. Dr. Robert Butler and collaborators led an NIH-funded study that looked at the correlation between having a sense of purpose and longevity. His 11-year study followed highly functioning people between the ages of 65 and 92 and found that individuals who expressed a clear goal in life - something to get up for in the morning, something that made a difference- lived longer and were sharper than those who did not Your purpose in life doesnt have to be something epic like single-handedly solving global warming. It can be as simple as meaningful work, a hobby youre passionate about or just wanting to make sure those grandchildren reach their full potential.And that last one isnt just something I randomly came up with. Its a true story the researchers came across during their travelsNona wasnt doing well. She had just celebrated her 100th birthday when she fell ill. She could not get out of bed. Her daughter, Pietrina, thought this might be the end.Pietrina summoned the entire family - 4 daughters and 13 grandkids. Some of them had to come in from mainland Italy. Nonas condition worsened. She lay in bed unconscious.Pietrinas nephew, who had been flunking out of college, sat at his grandmothers bedside whispering to her how much he was going to miss her And Nonas eyes popped open. In her native Sardinian she snappedIm not goinganywhereuntil youre done with the universityNona recovered. Andher grandson graduated.Sometimes all we need to keep living is a purpose.And take it from Nona there is no better purpose than making sure the ones we love are doing well.Join over 320,000 readers.Get a free weekly update via emailhere.This article first appeared on Barking Up The Wrong Tree.You might also enjoyNew neuroscience reveals 4 rituals that will make you happyStrangers know your social class in the first seven words you say, study finds10 lessons from Benjamin Franklins daily schedule that will double your productivityThe worst mistakes you can make in an interview, according to 12 CEOs10 habits of mentally strong peopleThis is how to have a long awesome life 7 secrets from researchThere are plenty of ways to make your life a little better. But making your life longer is trickier. Does any of that anti-aging stuff work? Lets ask an expertThomas T. Perls, M.D., M.P.H, is the director of the New England Centenarian Study, and an associate professor of medicine and geriatrics at Boston Universitys med school. Whatsay you, Tom?A good start to adding more good years to your life would be to get rid of the anti-aging quackery. These guys are just trying to sell you stuff. What does work is living the lifestyle of those who we know are living longer, like those people, I suppose, living in the Blue Zones.Ouch. No magic pill to prevent aging. But what did he say at the end there? What the heck is a Blue Zone? Gimme a sec while I put my research hat onA while back a bunch of demographers published apaperin the journalExperimental Gerontologyabout a place in the Barbagia region of Sardinia where people lived exceptionally long, healthy lives. (They circled it on the map with a blue pen and the name Blue Zone stuck.) Well,someplace has to have the people who live the longest, right? Just randomActually, no. Because they started to find other Blue Zones. Areas where people were up to three times more likely to live to 100 than the average American. And they didnt just live long - they lived well. Healthier. Happ ier. Fewer diseases. More energy. Hmm.Care to take a quick trip around the world with me? (Well have separate hotel rooms, I promise.)Okinawa, Japan has the highest life expectancy in the world. Their rate of cardiovascular disease is 20% that of the US. Breast and prostate cancer? 25% as often. And dementia is one-third as likely.Men from Nicoya, a peninsula off the Pacific Coast of Costa Rica, have twice the chance of making it to age 90 as men from the US, France, or Japan. It took them a while to even realize this was a Blue Zone because life expectancy is so low in neighboring countries that mortality studies didnt even bother toaskif anyone lived past 80.In Loma Linda - just 60 miles outside Los Angeles - people live more than 7 years longer than the average Californian. When researchers interviewed a womanthere she told them a story about when her father got gored by a bull. Cool story but whats cooler is that the event happened107 years ago. Lydia just turned 112.What the heck is going on in these places? We know magic pills dont work. Must be due to good genes, right?WrongScientific studies suggest that only about 25 percent of how long we live is dictated by genes, according to famous studies of Danish twins. The other 75 percent is determined by our lifestyles and the everyday choices we make. It follows that if we optimize our lifestyles, we can maximize our life expectancies within our biological limits.So demographers, doctors, and scientists collaborated with the National Institute on Aging toget to the bottom of this, analyzing what these groups ate, how much exercise they got, how they socialized, etc.These are very different places with very different people - but they found patterns. Much of the data is correlational. We cant just say do this and youll live to 100. Theres no magic formula. But certain activities, behaviors and rituals came up again and again that seem to point to lessons that might help us all livelonger, healthier, happi er lives.Ready, Methuselah?Lets get to it Inconvenience yourselfA better header would have been, Exercise. But if I said that, you wouldnt do it. And, to be totally honest here, the Blue Zone people (if I say Blue People you might think I mean Smurfs) never deliberately exercise either.But they move. A lot. Their lives are more active - but not in an Aw, crap, now I have to put on my Nikes and go to Zumba class kinda way. Activity is built into their day.FromThe Blue Zones 9 Lessons for Living Longer From the People Whove Lived the Longest they engage in regular, low-intensity physical activity, often as part of a daily work routine. Male centenarians in Sardinias Blue Zone worked most of their lives as shepherds, a profession that involved miles of hiking every day. Okinawans garden for hours each day, growing food for their tables. Adventists take nature walks.So dont worry about the gym. But engage in activities you enjoy. Or just make your life a little less convenient. Take th e stairs. Dont drive when you can walk.(To learn more about how you and your children can lead a successful life, check out my bestselling bookhere.)Now we all know that eating is key to health and longevity. So lets learn a very helpful concept that is easy to use but kinda tricky to say Hara Hachi BuNo, not Hakuna Matata. Hara Hachi Buis a Japanese phrase uttered numerous times a day in the Blue Zone of Okinawa.FromThe Blue Zones 9 Lessons for Living Longer From the People Whove Lived the LongestAll of the old folks say it before they eat. It means Eat until you are 80 percent full.The researchers never met acentenarian who was on a diet. They never met one that was obese. And again, genetics were not the primary factor here. They didnt overeat. This helps keep blood pressure and cholesterol under control, reducing the chance of heart disease.(To learn the 4 harsh truths that will make you a better person, clickhere.)Eating less is good - but what should you eat?Plant slantNobody in the history of the world has ever said, Eating more green veggies is a bad idea.Most Blue Zone diets were vegetarian or close to it. Meat was eaten rarely.FromThe Blue Zones 9 Lessons for Living Longer From the People Whove Lived the LongestBeans, whole grains, and garden vegetables are the cornerstones of all these longevity diets. Sardinian shepherds take semolina flatbread into the pastures with them. Nicoyans eat corn tortillas at every meal. And whole grain is part of the Adventist diet. Whole grains deliver fiber, antioxidants, potential anti-cancer agents (insoluble fiber), cholesterol reducers, and clot blockers, plus essential minerals. Beans (legumes) also provide a cornerstone to Blue Zone meals. Diets rich in legumes are associated with fewer heart attacks and less colon cancer. Legumes are a good dietary source of healthy flavonoids and fiber (which can reduce the risk of heart attack) and are also an excellent nonanimal source of protein.I didnt say *I* think you n eed to be a vegetarian Im just telling you whatthisresearch said. Paleo preachers, stand down.Now there was one thing that deserves special note because its the closest thing we have to a magic pill and, frankly, it surprised the heck out of me. Even the FDA said, Um, yeah, were really having trouble arguing with that data. Fine. Well kinda say something nice about it.And the magic food is, well nuts. Not crazy. Nuts like actual nuts.FromThe Blue Zones 9 Lessons for Living Longer From the People Whove Lived the LongestRecent findings from a large study of (the Loma Linda Blue Zone) show that those who ate nuts at least five times a week had a rate of heart disease that was half that of those who rarely ate nuts. A health claim about nuts is among the first qualified claims permitted by the Food and Drug Administration. In 2003, the FDA allowed a qualified health claim that read Scientific evidence suggests but does not prove that eating 1.5 ounces per day of most nuts as part of a d iet low in saturated fat and cholesterol may reduce the risk of heart disease.The researchers sliced the data up every way they could think and still, it showed nuts profoundly impact health and longevity.You look at this very impressive chart, Im gonna go buy some almondsAnd Blue Zoners like their booze. A glass or two of good red wine per day got the thumbs up from the researchers.(To learn how to deal with passive-aggressive people, clickhere.)Alright, were nuts about nuts. But if you want to be a full-on Blue Zoner, dont just shove some in your mouth as you hastily respond to emails and rush out the door DownshiftNicoyans take a break every afternoon to rest and socialize with friends. The Seventh-day Adventists of Loma Linda take Saturday as a sabbath. The little old ladies of Okinawa gather every day at 330 PM to gossip in traditional social groups known as moai.FromThe Blue Zones 9 Lessons for Living Longer From the People Whove Lived the LongestItalian endocrinologist Dr. Cl audio Franceschi has developed a widely accepted theory on the relationship between chronic inflammation and aging. Over time, he believes, the negative effects of inflammation build up to create conditions in the body that may promote age-related diseases such as Alzheimers disease, atherosclerosis, diabetes, and cardiovascular disease. Slowing lifes pace may help keep the chronic inflammation in check, and theoretically, the related disease at bay.Designate a time to take it easy. To turn off the smartphone notifications. Tomeditate. Or to laugh with friends until the sun goes down.(To learn the 4-step morning ritual that will make you happy all day, clickhere.)So far weve covered things you can do on your own. But being on your own too much is more Red Zone than Blue Zone. (Or maybe its a Gray Area?)AnywayBelongDr. Ilias Leriadis, the vice mayor of the Blue Zone of Ikaria, said the islandis not a me place. Its an us place.And that was another constant among all of these spots whe re people forget to die Family. Religion. Community.FromThe Blue Zones 9 Lessons for Living Longer From the People Whove Lived the LongestProfessor Lisa Berkman of Harvard University has investigated social connectedness and longevity. In one study, she looked at the impact of marital status, ties with friends and relatives, club membership, and level of volunteerism on how well older people aged. Over a nine-year period, she found that those with the most social connectedness lived longer.Whats a good way to get more connected? Rituals. Weekly family dinners. Celebrating holidays. Consistently scheduled get togethers.The most incredible story about Blue Zone community would have to be that of Stamatis Moraitis.He was born in the Blue Zone of Ikaria but moved to the US as an adult. At 65 he was diagnosed with lung cancer and given six months to live.He refused chemo, in fact, he refused any treatment at all. He had lived a good life. He decided to return to his homeland to die.Thoug h weak, he fell in with the rituals of the island. He went to church. He drank wine with old friends. All the while he was counting down the days until he would be buried next to his parents under the oak trees by the blue Aegean Sea And then, somehow, thirty-five years went by. He didnt die. He was 100-years-old. Dont buy your ticket to Greece just yet - spontaneous cancer remission is far from a common occurrence. In fact, the Blue Zone researchers where so shocked by it they asked him what happened to his cancer. He didnt know. He had gone back to America at one point to get checked out but he got no answers His doctors had all passed away.(To learn the nine rituals that will make you an amazing parent, clickhere.)Belonging is key, and it makes for a happier life. So whats the most powerful Blue Zone secret of them all? The one that ensures the others work?Dont zone aloneBelonging in terms of family and religion is great but what makes the Blue Zones so powerful is that everyone supports this same lifestyle. Its easy to eat a certain way when everyone does.This doesnt mean you need to go convert everyone around you but, um, it wouldnt be a terrible idea if you had a few buddies for your Blue Zone journey, would it?FromThe Blue Zones 9 Lessons for Living Longer From the People Whove Lived the LongestSeventh-day Adventists make a point of associating with one another (a practice reinforced by their religious practices and observation of the Sabbath on Saturdays). Sardinians have been isolated geographically in the Nuoro highlands for 2,000 years. As a result, members of these longevity cultures work and socialize with one another, and this reinforces the prescribed behaviors of their cultures. Its much easier to adopt good habits when everyone around you is already practicing them.If you want to live longer, share this post with a friend. Walk together. Eat right together. Downshift together. And dont forget the nuts.(To learn how to deal with out-of-control kids - from hostage negotiators - clickhere.)Okay, weve learned a lot. Yes, this post was long but youre going to live a lot longer now so I feel no guilt whatsoever.Lets round it all up and learn reason number seven - which may be the most profound of them all Sum upThis is how to live a long, awesome lifeInconvenience Yourself Build more movement into your day. Take the stairs, not the escalator. Dont use the phone, go see a friend. If you want French Press coffee, walk to France.Hara Hachi Bu Eat until youre 80% full. (The people of Okinawa seem pretty cool and I dont think theyll mind if you culturally appropriate this concept for the purposes of death prevention.)Plant Slant More veggies. Nuts are the Infinity Stones of longevity eating, Thanos.Downshift Im not writing a description for this. I deserve a siesta. Taking it easy will extend my life so I can write more blog posts later.Belong In the Blue Zone of Ikaria, there is no word for privacy. Now I do enjoy my privacy - but being so supported and loved that you dont even bother to create a word for being alone is pretty cool too.Dont Zone AloneStart a Blue Man Group - sans face paint. Surrounding yourself with others who follow some of the Blue Zone ideas will make living longer easier and more fun.So whats number 7?Purpose in life.Ask yourself, Why do I wake up in the morning? If its a good reason, youll probably have a lot more mornings ahead of you.FromThe Blue Zones 9 Lessons for Living Longer From the People Whove Lived the LongestOkinawans call it ikigai, and Nicoyans call it plan de vida, but in both cultures the phrase essentially translates to why I wake up in the morning. The strong sense of purpose possessed by older Okinawans may act as a buffer against stress and help reduce their chances of suffering from Alzheimers disease, arthritis, and stroke. Dr. Robert Butler and collaborators led an NIH-funded study that looked at the correlation between having a sense of purpose and longevi ty. His 11-year study followed highly functioning people between the ages of 65 and 92 and found that individuals who expressed a clear goal in life - something to get up for in the morning, something that made a difference- lived longer and were sharper than those who did not Your purpose in life doesnt have to be something epic like single-handedly solving global warming. It can be as simple as meaningful work, a hobby youre passionate about or just wanting to make sure those grandchildren reach their full potential.And that last one isnt just something I randomly came up with. Its a true story the researchers came across during their travelsNona wasnt doing well. She had just celebrated her 100th birthday when she fell ill. She could not get out of bed. Her daughter, Pietrina, thought this might be the end.Pietrina summoned the entire family - 4 daughters and 13 grandkids. Some of them had to come in from mainland Italy. Nonas condition worsened. She lay in bed unconscious.Piet rinas nephew, who had been flunking out of college, sat at his grandmothers bedside whispering to her how much he was going to miss her And Nonas eyes popped open. In her native Sardinian she snappedIm not goinganywhereuntil youre done with the universityNona recovered. Andher grandson graduated.Sometimes all we need to keep living is a purpose.And take it from Nona there is no better purpose than making sure the ones we love are doing well.Join over 320,000 readers.Get a free weekly update via emailhere.This article first appeared on Barking Up The Wrong Tree.

Frugal living Is life more difficult for those of us who are frugal

Frugal living Is life more difficult for those of us who are frugalFrugal living Is life more difficult for those of us who are frugalHeres an interesting question about frugal living If you live a frugal life, is yur life harder than the life of someone who spends a great deal more money than you? Or, is it easier?Lets get a little bit deeper If youre frugalbecause you have to be, rather thanbecause you choose to be, does that change the scenario?To this humble blogger,life becomesmeasurably easierwhen living frugally.Follow Ladders on FlipboardFollow Ladders magazines on Flipboard covering Happiness, Productivity, Job Satisfaction, Neuroscience, and moreWhat does it mean to live frugally? Does it mean sacrificing the nicer things in life? Sometimes, but elendlage always. Frugal people knowvaluebetter than perhaps anyone.Value is ameasure of worth within the context of your family. Once we understand the true meaning of value and how it impacts our life, our decision-making process becomes that much more effective.For example, a frugal person may not opt for the cheapest t-shirt in the store, provided the shirt fits and feels comfortable. If another brand offers a better quality product, but at a higher price, the more expensive option might be the better buy because it will last longer.A few examples of how this works in practiceA frugal person might buy a more expensive product because itll last longer than a less expensive optionA frugal person may choose a less expensive option when given a choice between things of relatively equal valueA frugal person is not afraid to spend money on things that provide measurable valueRemember,frugal does not equal cheap.Frugal living beats many of the alternativesCompare frugal living tothose who live paycheck-to-paycheck.Naturally, worry over finances is the source ofprofound stressfor many Americans. Losing a job means the dependable source of income is no longer guaranteed, jeopardizing the livelihood of the family.Fr ugal living, on the other hand, often implies a savings account. It means we are spending less than we are making, generally by a wide margin. It means we have money left over month-to-month.Now, compare frugal living to ahigh-income earnerwho treats him or herself to the nicer things in life. Its great tomake lots of money, but high spending habits put us in a position of weakness.Spending large amounts of money creates a scenario where weNEEDa high-income just to keep up with our lifestyle. Often, it means we cant take a sabbatical without significantly curtailing our outward flow of cash. Or take a less stressful but lower-paying job. Our options are limited.Finally, match frugal living up with aperson with inherited wealth.Its great to fall ass-backward into money, but what happens to that money when its notearned? When money is not earned, its also not appreciated. It is not an accomplishment. In other words, its notvalued.When we dont understand how value influences our decisi ons, we quickly squander our would-be advantages and replace them with self-inflicted weaknesses and incredible debt.What happens when we are frugal?Again, frugal people are not cheap. While they do very often spend less money than the average consumer, they do so because theyassess value differently. They are typically much more resourceful, and they conserve and squeeze the most out of everything that they buy.They are economical. Believing in maximum output with minimalinput, frugal people tend to be less wasteful and aware of the influence that the things they buy have on their life.Frugality is aboutliving smarter.Smarter with moneybuy based on value, not based purely on cost. The previous example of the t-shirt illustrates a scenario where price may not necessarily equate to value. Most often, we get what we pay for. It is our job to assess how much value we truly need out of the things that we buy. Its a balancing act, and it can take some practice to get right.Smarter with t ime useParetos 80/20 principleto maximize your time spent doingwell, everything. Very often, we are most productive during a few relatively short periods of the day. Take advantage of these times by doing the things that make the biggest difference in your life.Thats right dont clean the bathtub during your productive hours. Work on your start-up business. Write an article for your blog. Apply for that job. Do that assignment that should have been done weeks ago. Whatever means the most to you and your future, do itSmarter with skills fix your own car when possible. Replace that faucet instead of hiring a plumber. Become your very own Mr. Fix-It and stop paying for someone elses labor whenever you can. You will make mistakes along the way, but thats how we humans learn. We dont learn a thing bydoing everything rightthe first time.When we live a frugal lifewe can take a sabbatical without a second thought about finances. We have enough saved to withstand a sudden loss of our job. An emergency would likely not bankrupt us.If we begin to hate our job, we can move on to something else, even if that means earning less. In fact, we can simplyquiton the spot if things get schwimmbad enough. Virtually anything is possible when we dont live paycheck-to-paycheck.My dad used to tell me You can haveanythingyou want, but noteverything. He was right.And frugal people know this firsthand.You might also enjoyNew neuroscience reveals 4 rituals that will make you happyStrangers know your social class in the first seven words you say, study finds10 lessons from Benjamin Franklins daily schedule that will double your productivityThe worst mistakes you can make in an interview, according to 12 CEOs10 habits of mentally strong people

Want to Know More About Cover Letters for Resume?

Want to Know More About Cover Letters for Resume? The second one is outdated and will definitely tell the employer youre over age 40. In that circumstance, its more important to stick to the instructions on the work listing. You may also apply to get a job without a resume. Think first about what sort of jobs which is required and the resume ought to be made according to that. Lies Youve Been Told About Cover Letters for Resume Cover letters are equally as critical as CVs. Hence, its essential to use suitable key phrases or action verbs. Cover Letters for Resume Can Be Fun for Everyone If you dont know just what their company does or whether youre a superior fit for the company, its fine to say so. You will also have to show youve positive attitude to the position and the hiring company. Sure, it appears that way since youre speaking about yourself, but its really about the job the business is attempting to fill and the way you can meet that need. If youre asking for w ork in absatzwirtschaft or sales, you will need to highlight key performance metrics. Working in construction usually entails having the ability to use a wide selection of tools and equipment whilst also having knowledge numerous construction methods. Utilizing a listing of the skills for resume creating will help you obtain job interviews faster and a far better job and much greater pay. Furthermore, you must think about freelancing and work remotely, if your skillset permits you to achieve that. The help of a professional resume writer can be quite beneficial. On the contrary, it begins by addressing the demand for the employer to realize certain targets. Whenever it comes to your financial wellness and stability, its vital to know just how much youre paying, and to know whether you may be paying less. It is likewise very awesome if you drive, and youre able to bundle two policies. There are a couple exceptions. Why Almost Everything Youve Learned About Cover Letters for Resume Is Wrong The work history section should contain information regarding your previous expert experience. If youre beginning to feel just like youre writing for the interest of writing, stop. Just sit down and begin writing about you, and why you desire the prospect for an interview. Youre not writing an autobiography. In the exact same way that you may reference resume samples, the next Executive Assistant deckblatt letter example will allow you to compose a titelblatt letter which best highlights your experience and qualifications. Whats more, remember to place a colon after the individuals name youre writing too. Know the individual who will be interviewing you and compose the letter accordingly. When youre able to deal with the letter to the acceptable individual, it makes a larger difference than one without a name. The Little-Known Secrets to Cover Letters for Resume For instance, a cover letter is a fantastic place to speak about a career shift or maybe to expl ain a long gap in employment. If youd like professional cover letters its the ideal spot. An excellent cover letter is your opportunity to prove that you know the reach of the role and the businesss mission. The cover letter for resume ought to be distinctive and different for each and every interview as it basically describes your motive behind applying for a specific post in a given company.Since you may see, there are lots of kinds of cover letters, and there is absolutely no 1 approach to write it. Although there are numerous tactics to compose a cover letter, the next format has worked well for students previously. A strong cover letter is able to make your application stick out from the crowd. The very first thing that you ought to do is be sure youre personalizing the cover letter. Use personal abilities or attributes to show what makes you an ideal fit for the job. Not only must you to consider the contents, you also need to consider what structure and formatting wil l make it stand out. Formatting and presentation part is easily covered by selecting an appropriate CV format. Appropriate presentation and expert word usage ought to be your top priority. Use practical examples to emphasise what you can do to help the business. Ensuring that your resume is well-written and well-designed is the most significant step. Individuals often think a resume is a significant place to enhance information.

Land a Job More Easily With These 6 Courses

Land a Job More Easily With These 6 Courses If you are still in college, it doesnt hurt to take afew electives that can boost your job prospects after graduation. And if you are already done with school, furthering your educationis a great way to get noticed when youre looking to take the next step in your career. Here are six stand-alone courses that can boost your chances of getting a job1. Professional DevelopmentProfessional development classes typically deckblatt job-search skills, interviewing techniques, and writing cover letters, resumes and thank you notes. You can have a peerless skill set, a first-rate portfolio, and (where relevant) an impressive GPA, but if you dont know how to present yourself to a prospective employer, you wont get the job.2. EtiquetteFew colleges offer these courses, but they may be available from community education programs or other local outlets. People are not usually taught how to shake hands, introduce themselves, or when offer someone aseat, but these are all important things to know.Though anyone can learn these skills, you improve your chances of landing a job, keeping your job, and moving up in your company if you display proper manners.3. Social MediaSocial media is about more than just posting, sharing, and tagging your friends on Facebook. While it may seem like something you can teach yourself, it is a good idea to take a class that is based on good marketing principles of social media. Also, be sure to list the skill on your resume, in your cover letter, and in the interview.4. PsychologyTaking a psychology course can help you better understand human behavior better. Knowing why people do what they dois anoften overlooked and underrated skill.5. Business CommunicationGetting your ideas across clearly and concisely is vital to succeeding in any career. There may be no more important class for both students and working professio nals than business communications. Basic communication skills, like proper grammar and oral presentation, are essential to achieving lasting career success.6. StatisticsStatistics canapply to almost any field, from biomedical research, to business, to economics, tocomputer sciences and beyond. If you dont know what sort of career you want, but you are proficient in statistics, you can get a job in almost any field.

Work at Home in Online Education

Work at Home in erreichbar EducationWork at Home in angeschlossen EducationOnline education- both teaching and tutoring- is a way to put your teaching experience to use when circumstances or desire point to a job outside the classroom. And the added bonus is that many of the jobs in distance education are work at home as well. Naturally online teaching is an important role in the field of distance education. However, theres a lot more to this rapidly growing industry. Not only does someone have to teach an online course someone must write, edit, design and produce it first. And though occasionally that is one and the same person frequently it is someone else. In fact, it may be a whole team of other people. Because online education is a great area for those working in the education field who want to work-at-home jobs, I have put together a whole series of articles on the subject About Online Education Jobs Types of Online Education JobsNot sure what type of online education jobs is right for you? This profile outlines jobsfrom K-12 to college- with opportunities in both the public and private sectors. Or get more in-depth with these job profiles Online Tutoring - Would you make a good online tutor? What does it pay? Find out the qualifications and education required for this work-at-home job as well as salary information.Instructional Designer - Instructional designer jobs are very often work at home jobs. See the education and experience required for this in online education.Course Development- The first step in turning your professional experience in education into a job in online course development is knowing course development process works and the positions required in that process. Where to Find Online Teaching Jobs Online teaching jobs include a wide range of qualification and types of positions, and you can find all sorts on this list of education and online teaching jobs. But to narrow your search to your particular experience, see Finding Onl ine Faculty Positions - If you work at the college level, see this list of teaching jobs for online faculty- everything from deans to teaching assistants. It includes both online colleges and brick-and-mortar schools.Finding Online K-12 Jobs - For K-12 teachers, this list includes online teaching and tutoring K-12 jobs plus test writing and instructional design jobs for this level.Bilingual Teaching Jobs From Home - This list of bilingual teaching jobs includes positions that require a teaching certificate and a college degree as well as those that only require bilingual ability and teaching experience. Test Prep and Scoring Jobs - These jobs include online tutoring for GED, AP SAT, ACT, GRE, GMAT, LSAT and other professional exams as well as scoring and test development opportunities for major tests.Online Teaching Employment Resources - Use these employment resources for both in-classroom and online teaching jobs- i.e., list of companies and employment databases- then narrow your search to online or work-at-home teaching jobs.

How to Prepare For Succeed In a Coding Interview

How to Prepare For Succeed In a Coding InterviewHow to Prepare For Succeed In a Coding Interview Software development is a highly competitive and rewarding job market. Besides accumulating the necessary technical skills, the first barrier to entry is the technical bewerbungsgesprch. A typical technical interview will include introductions and discussions about projects in your background, in-depth questions regarding frameworks you have worked with, and coding challenges to test problem solving skills and algorithm-writing chops. Here are five key tips to nailing the interview Do your research on the company . Find out what technologies and frameworks they use. What are their five year initiatives? What markets and domains do they work with? Research gives you not only good talking points and shows your interest in the company, but also helps you pinpoint where your skills align with the job requirements. While researching the company, look up your interviewer on LinkedIn. Knowing a little bit about this individual can help you tailor your answers in a way the interviewer will best understand. For example, an HR director may not understand technical jargon whereas a lead software engineer would welcome it. Lastly, know the interviewers name and use it somewhere in the interview. Remember that youre speaking to another human being, and using someones name shows respect and expresses interest in possibly working with this person. You never get a second chance at a first impression. Remember to exude confidence and present yourself with high levels of energy and enthusiasm. A perfect handshake and consistent eye contact give a good impression of you and will set you up for a successful interview. In the modern software development world, software engineers will be working closely with stakeholders, other developers, and business teams. Interviewers will place just as much importance on communication skills as they will on your technical capabi lities. With social and professional interactions with other individuals, body language can be a window to the soul. Always maintain good posture, avoid distracting behavior, and use hand gestures appropriately. Dont forget to smile If you can, notice body language cues in your interviewer. For example, you may find your interviewer clear their throat or become impatient during a long-winded answer. If you can dial in on the interviewers body language cues, you can keep your interviewer engaged, maintain good momentum, or even turn the tide of a poor interview. Technical interviews will gauge your ability to talk about software from both high-levels and low-levels of detail. A typical interviewer will see a project on your resume and probe into that project with a question like Tell me about this project. Remember high-level questions deserve high-level answers. You should departure from the front of the application where the user inputs into the system, then move along to the vario us tiers and modules within the application- all the way back to the database where information is persisted. Note each technology along the way at a high level. For example, you might say, My front-end was a website written in HTML and CSS that sent HTTP requests to a server using AJAX. On the server-side, I leveraged Spring MVC controllers to capture the request, process it using Java, and persist data into an Oracle database using Hibernate. My application was deployed onto AWS using EC2 and RDS services and a Tomcat container. Using the right technical terms, frameworks, and buzz words in your response will show a deeper understanding of how all of these components fit together in a software architecture. If you are applying for a position that requires you to write software, dont be surprised when your interview asks you to write software Sometimes these coding challenges will be on the whiteboard, and other times you may be using a collaborative editing tool over the Web. Mo st coding challenges will be simple enough to write within the timespan of the interview. Other interviewers will send you home with a mora complex problem to solve and ask that you return the completed project within a certain timeframe. Classic coding questions include Before you start writing code, always ask questions. Clarify the requirements and write them down somewhere. Draw diagrams, process flows, and other documentation to show you fully understand the problem before you start coding. This is the approach a developer will take with real-world problems, so show the interviewer that you dont cut corners for simple problems. Always look for the quickest solution so you dont lose the interviewers interest, but always discuss the ways you would refactor the solution, such as using fewer loops or renaming variables for clarity. Throughout your career, you will go through many interviews- both good and bad. Each new interview is a learning experience, and there is no magic bulle t solution that works for every interview. To fully prepare for your technical interview, you should always know the company, give a good first impression, understand body language, learn to talk about your projects, and be ready for a coding assignment. If you be yourself, prepare well, and bring your best to the interview, you are one step closer to landing that dream jobRevature is a technology talent development company providing a turn-key talent acquisition solution for corporate and government partners and no-cost coding programs for university graduates. We recruit, develop and deploy enterprise-ready technology talent, enabling our corporate partners to succeed and grow. Through in-person, online and on-campus coding immersion programs, we create a pathway for university graduates with diverse backgrounds to build the knowledge, skills and abilities to reach their potential as technology professionals.

Common Interview Questions and Answers Guide

Common Interview Questions and Answers GuideCommon Interview Questions and Answers GuideQuick NavigationResponding to bewerbungsgesprch questionsTell me about yourselfWhat is your greatest strength?What is your greatest weakness?What are your salary expectations?Why do you want this job?Why are you leaving your current job?Why should we hire you?If you are preparing for your upcoming interview, you will want to take a look at some common interview questions and prepare your responses. Use these sample responses as a guide to help you show your interviewer your skills and knowledge.Responding to interview questionsIt is helpful to prepare a plan for how you will answer common interview questions before an interview so you can create a positive first impression when meeting employers. Follow these example answers to respond with confidence and clarity.Tell me about yourselfMany hiring managers will start off the interview by asking you to tell them about yourself. Not only does it help the hiring managers see why you are a good fit for the job, but it also sets the tone for the rest of the interview. When you are answering this question, try to give a concise response that highlights your current location and includes two to three experiences or accomplishments.ExampleI have been in the customer service industry for the past five years, and my most recent position was handling incoming calls for technical support. I truly enjoyed this position because it allowed me to help and connect with people. It also let me use my problem-solving skills. I am looking for a company that has a strong team where I can continue to have a positive impact on customer service.Learn More How to Answer Tell Me About Yourself Interview QuestionWhat is your greatest strength?Hiring managers ask about your greatest strength because they want to know why they should choose you over someone else. Take this opportunity to discuss a skill that relates specifically to the job you want.Exampl eI am organized, which is an important trait to have for a project manager. When I am working on a project, I do not just want to complete it by the deadline. Instead, I want to have it done ahead of schedule so I can make sure everything is correct.Learn More How to Answer What Are Your Greatest Strengths and Weaknesses Interview QuestionWhat is your greatest weakness?While it might seem difficult talking about a weakness when you want to highlight your strengths, showing that you are modest and aware that everyone has areas that could be improved upon is a trait hiring managers look for in candidates.ExampleMy greatest weakness has been procrastination. While I have never missed a deadline, I could tell I was making my supervisors nervous. As a result, I started situation a personal deadline two days before the actual due date so I know my projects will not be late.Learn MoreHow to Answer the Whats Your Greatest Weakness? Interview QuestionWhat are your salary expectations?You mig ht be asked about your salary expectations to make sure your compensation goals line up with the budget the company has in place for the position. It helps to research the average salary ranges in your area for candidates with similar experience so you have a good idea of what to expect for your experience and location.ExampleBased on my research, my salary expectation is between $35,000 and $40,000. However, I am open to negotiation if other incentives are available.Learn MoreSalary Negotiation Tactics That WorkWhy do you want this job?Hiring managers will sometimes ask this question to see if you have taken time to research the company. When you are crafting your answer, consider including cultural aspects of the company that appeal to you to show you understand its values.See alsoHow to Answer Tell Me About Yourself Interview QuestionExampleI have admired this company and its mission for years. By focusing on creating a relationship with the community, you have been successful in opening several new offices in different locations. I admire these values and want to bring my five years of experience in sales to help you continue your growth.Learn MoreHow to Answer Why Do You Want to Work Here Interview QuestionWhy are you leaving your current job?You might be asked about why you are leaving your current job to see if you are a good fit for the company. While you might have several reasons for leaving, try to focus on the positive reasons and what your future looks like.ExampleI have been very fortunate to work at ABC Company for the past five years. I have always been a leader, and I am interested in transitioning to a management role. However, ABC Company already has several talented managers who will not be leaving their positions anytime soon. Since I am ready for a bigger challenge to grow my career, I need to look for a position at another company.Why should we hire you?Employers want to know how you will present yourself as the best candidate to hire fo r the job. It is in your best interest to prepare an answer that will highlight your unique skills and qualifications in a confident and concise way.ExampleI believe you should hire me because this company wants to be an industry leader in marketing. Working with the highest-paying clients at Acme Marketing Company has given me valuable experience in that area. I would love to bring my diverse skills to this company to help it grow.Learn MoreHow to Answer Why Should We Hire You Interview QuestionLike any skill, practice is the best way to prepare for an interview. By reviewing these common interview questions and answers, learning about the company and researching your desired salary, you will have an informed guide to forming your responses.

Avoid These Career Regrets for Job Satisfaction

Avoid These Career Regrets for Job Satisfaction Avoid These Career Regrets for Job Satisfaction 0In the 21st century, we have more freedom than ever in terms of how we manage our careers. Theoretically, this should lead to fewer regrets when it’s all said and done. But these five regrets remain career pitfalls for many, and you would be wise to reflect upon them before making your next career move. Avoiding these career regrets will help you find job satisfaction. I should have given my dream a fair shot: Those who yearn to pursue a talent or launch a business often don’t take the plunge because they fear risk and/or failure. This feeling is legitimate, but it can be countered by taking one small step toward your dream at a time. I should have quit a long time ago: You might be holding on to an unsatisfying or emotionally draining job because the economy has limited your options and you need the money, but be wary of staying in such a position for years. You spend more time working than doing anything else, so it shouldn’t make you miserable. Heres how to quit your job. I should have taken responsibility for my own happiness: Passive individuals pursue the path of least resistance. However, they later wish they’d taken control and been more proactive about their professional growth. If you’re waiting around for your boss to appreciate you or another employer to hand you a better opportunity, you should remember that no one has the power to change your life or reinvent your career for the better but you. I should have focused less on money: It’s terrific if a job pays well, but that job must have other positive attributes as well. It doesn’t matter how much money you have in the bank: If there’s no time to spend it and nothing meaningful to spend it on, it’s worthless. Among professionals, this tends to be one of the largest career regrets. I should have spent less time working: At the end of life, you rarely hear seniors saying they wish they had spent more time at the office. Rather, they regret lost weekends with their families and missed childhood milestones. When managing your career, always keep in mind what’s truly important. Readers, do you have any career regrets? How have you overcome them to find job satisfaction, or what would you do differently in the future?

ASME Video ASME and Glasnost

ASME Video ASME and Glasnost ASME Video ASME and Glasnost Video: ASME and Glasnost ASME had an important seat at the table as the Soviet Union started opening up to the West during the Gorbachev era. But there were fits and starts in the relationship between U.S. and Soviet Engineering organizations. In March, 1988, ASME President-elect Ernest L. Daman enjoyed drinks and caviar in the Atlanta Hilton with Konstantin Frolov, the Vice President of the Soviet Academy of Sciences. Also present was David Belden, ASMEs executive director, and the mens wives. They were in town for an ASME manufacturing conference, with Frolov scheduled to speak two days later in Washington, to the ASME Industry Advisory Board. As Daman recalled in his oral history, Frolov never showed up for his speech. This was a period when the United States and Soviet governments were striving for improved relations after General Secretary Mikhail Gorbachev introduced the political reforms known as perestroika and was calling for new openness and transparency in government, or Glasnost. Read more about ASME and Glasnost © The copyright of this program is owned by ASME.

Interview Questions that Reveal Your Employer Brand

Interview Questions that Reveal Your Employer Brand Interview Questions that Reveal Your Employer Brand Interview Questions that Reveal Your Employer Brand Rossheim When youre interviewing candidates, its easy to simply scan their resumes and ask for more detail on relevant roles, responsibilities and accomplishments. But thats no way to sell your company and the career opportunity. And in 2016s tight market for top talent, effective selling is critical to the recruitment goals of yourinterview process. So how do you know what interview questions to ask to burnish your employer brand? We spoke with a few experts who offered many great suggestions about how to conduct brand-promoting interviews. Invite candidates to air their perceptions of your employer brand. Ask candidates about their impressions of your company; if you dont, youll risk them spreading wrong ideas about you. Whether interviewees have a good experience or a bad one, they may immediately post their reactions on Facebook or Instagram, says Richard Mosley, global vice president of strategy at Universum Global in London, England. So dont settle for candidates fawning compliments; dig in for detail. Building an employer brand has become a much more personal, social process, Mosley says. Sample Interview Questions: How would you describe our company? What is attractive about working here? Do you have any negative impressions? Ask questions that invoke your employer brand. Dont just tell the candidate what drives your organization lead themwith the questions you ask. Companies tend to emphasize their employer brand with new hires, but less so with applicants in the midst of the candidate experience, according to Mosley. Its good to plan to bring out the companys brand signatures in interviews, he says. Sample Interview Questions: How would you feel about working in a place where everyones voice is heard? How would you feel about working in an open environment? Could you see yourself being a mentor to others? Illustrate your company culture through the type of questions you ask. We ask candidates to talk about an experience where theyve received feedback and how theyve responded to it because its part of our organizational culture for everyone to be able to get and give feedback, says Rod Adams, U.S. recruitment leader at PricewaterhouseCoopers. Sample Interview Questions: We like to keep communication channels open at our company. How do you feel about working in that type of environment? Go deeper than the conventional trappings of startup culture. If youre lucky enough to interview a candidate who probes for what is unique about your company, dont respond with cliches. Everyone is trying to copy everyone else; everyone has free snacks and a hammock, says Matuson. Experienced workers know they wont have time for a nap anyway. Instead, savvy candidates want to know what kind of people they will be working with, how the company might react to emerging disruptions in their market space, and so on. Shape questions to experience level. Show that you respect the candidates career arc by posing questions that demonstrate your understanding of the candidates current situation and long-term potential. We ask different questions of someone with 10 years of experience versus a campus recruit, says Adams. But all the questions are looking for the same underlying attributes. Sample Interview Question: For an experienced candidate: In your experience, how would you handle a situation in which your team tookthe wrong approach with an important project? For a new-to-the-job candidate: How would you handle a situation in which you realized that the work you did on an important assignment was wrong? Vary your line of questioning according to the candidate. Start with a basic set of questions, but respond to candidates answers with more questions. A lot of companies have actually made their interview process less flexible, because they want to apply metrics in hiring and deliver consistent results but this becomes counterproductive, says Mosley. If you dont show flexibility, it affects your employer brand. Adams adds: We take cues from each candidate about which parts of our value proposition are most important to the individual. Encourage candidates to ask substantive questions. Find out whats on candidates minds by probing for any reservations they might have about the opportunity youre offering. And use your response to brand the career opportunity. Its important to impress on hiring managers that the interview process is a two-way assessment, that they need to sell the candidate on the job, says Mosley. Sample Interview Question: Based on what youve heard in our interview,Im interested in hearing how you feel about this job opportunity. Offer interactive activities that candidates will value. Remember that directed interaction can have a bigger branding impact than a simple exchange of information. We do experiential activities, hold on-campus workshopsin how to get feedback, how to project confidence, says Adams. This frames our firm as focused on development. We try to show them, not just tell them. Train all interviewers. Remember, for most recruiters and hiring managers even those with good interpersonal skills effective interviewing doesnt come naturally. We do training and provide a lot of prep for anyone involved in the interview process, so hopefully everyone is delivering the same messages, says Adams. Teach everyone in your organization about your employer brand. Your recruiters and hiring managers cant ask questions that reveal your employer brand if they cant articulate what that brand is. I dont think the employer brand is on the radar screens of most people at small and mid-sized companies, says Roberta Matuson, author of Talent Magnetism: How to Build a Workplace that Attracts and Keeps the Best. You need to teach your people the importance of creating a connection with the company brand.

New Facebook, Instagram tools to curb social media addiction

New Facebook, Instagram tools to curb social media addiction New Facebook, Instagram tools to curb social media addiction For those of us who mindlessly scroll through our social media feeds, looking at who posted what becomes less of a fun pastime, and more of an addictive binging habit. Well now, two of the biggest social networks that contribute to this time suck - Facebook and Instagram - are offering up their services to help you wean yourself off of them.This week, the companies officially announced that they were introducing new screen-time management tools to help us know how much time we spend on their apps, and give us nudges when we stay too long. The announcement follows Facebook CEO Mark Zuckerberg promising to ensure “the time we all spend on Facebook is time well spent” at the beginning of this year.Instagram and Facebook will now let you know how much time you waste on themOn Instagram, you can soon tap “Your Activity,” and on Facebook, tap “Your Time on Facebook” to see a dashboard calculating how much time you are spending within the app. You can see the average amount of time you spend each day and each week, and if those numbers are shockingly high, you can also decide to do something about it. You can now curb your behavior through daily reminders that will notify you when you have gone past the allotted time you set for yourself. If you’re the type of person who cannot help but click when you get a push notification, you can also now disable these notifications for 15 minutes and up to eight hours.“Our hope is that these tools give people more control over the time they spend on our platforms and also foster conversations between parents and teens about the online habits that are right for them,” Facebook and Instagram said in a joint statement. The updates are “rolling out soon,” the companies said.Of course, if you want to go a step further with taking back control of your time, you can always delete the apps entirely.

The complete beginners guide to intermittent fasting

The complete beginner’s guide to intermittent fasting The complete beginner’s guide to intermittent fasting Over the past 4 years, I’ve been practicing the ancient method of fasting, and  I can now say without a doubt that intermittent fasting is the most effective and natural method for  improving health.Aside from the weight and fat loss benefits (during my first three months of fasting I lost 22 pounds of weight), intermittent fasting has significantly improved my ability to focus and get important things done, my quality of sleep, happiness and much more.In this brief and simple beginner’s guide, you’ll learn everything you need to know about intermittent fasting and how to get started, in the easiest way possible.Let’s get started.What is intermittent fasting?In layman’s terms, intermittent fasting is simply a pattern of eating: It’s not a diet plan, it’s a conscious decision to skip meals on purpose.You would “intermittently” eat during a short time window of the day and “fast” for the rest of the day.For example, I typically eat my first meal around 11 am and f reely eat till 7 pm that evening. After 7 pm, I purposely don’t eat till 11 am the next day.According to intermittent fasting expert, Dr. Jason Fung, intermittent fasting is an effective way to correct imbalances of hormones responsible for weight gain and obesity.In his book,  The Obesity Code  (audiobook), Dr. Fung makes a strong case that intermittent fasting is a proven scientific method for weight loss and healthy living.In a nutshell, intermittent fasting is a lifestyle choice of when to eat.How does intermittent fasting work?In order to understand how intermittent fasting works and how it affects the brain and body, it’s important to learn the differences between the fed state and the fasted state.When we eat food, the body absorbs energy for immediate use and stores excess amounts away in our liver and fat cells through a storage hormone called insulin.Because insulin rises whilst we’re in this “fed state,” the body is unable to burn fat at the same time.Once we st op eating, the insulin levels start to fall, and the body begins to burn the stored energy for up to 24 hours, after which it will begin to burn fat during a “fasted state.”In a nutshell, our bodies are either in this fed or fasted state.If we spend more time in the fed state than the fasted state, we’ll gain weight. Conversely, if we spend more time in the fasted state than the fed state, we’ll lose weight and burn fat.Intermittent fasting is simply a fancy term to explain spending more time in the fasted state.The 4 benefits of intermittent fastingAside from the weight loss and long life expectancy benefits of intermittent fasting, here are 4 major benefits of intermittent fasting:1. Intermittent fasting saves precious time and moneyOn a normal diet plan, you’d spend a lot of time and money, shopping, prepping and cooking up to six meals a day.Intermittent fasting saves you valuable time and money, because you’d eat less meals each day, and spend much less time thinkin g about what you should eat.2. Intermittent fasting simplifies your lifeTo piggyback off the previous point, intermittent fasting reduces the number of decisions you’d have to make each day, and creates more energy for you to tackle your most important tasks.Whilst most diet plans are complex, expensive and overwhelming, intermittent fasting is free, extremely simple and convenient.3. Intermittent fasting strengthens your willpowerThere will be many periods during intermittent fasting when you’d crave to eat food and resist the urge to eat.Each time you do so, you’ll develop your willpower muscles, and strengthen your ability to resist temptations and distractions in other areas of your life.4. Intermittent fasting improves focus and concentrationStudies  have shown that intermittent fasting doesn’t have any negative effects on our memory, focus and concentration abilities. In fact, intermittent fasting may actually improve our focus and concentration.Think back to the last time you were hungry. You’d probably recall how mentally alert and sharp you were.Intermittent fasting frees up valuable energy to avoid distractions and stay focused on your most important goals.The 4 cons of intermittent fastingWhilst there are a lot of benefits to intermittent fasting, there are also some potential disadvantages:1. Intermittent fasting may cause discomfortDuring the first few weeks of intermittent fasting, you may experience some uncomfortable reactions from your body including: Right-sided shoulder pain Abdominal pain and feeling bloated Burping, Belching Nausea Fortunately, these symptoms should subside over time. The best remedies to manage these symptoms are lemon in water and apple cider vinegar.2. Intermittent fasting may cost a lot of moneyDepending on how much weight you lose during the intermittent fasting protocol, you may have to buy new clothes that fit your new body shape.Although this may seem like a good problem to have, it may become problematic if you stop the intermittent fasting routine and regain the weight you had lost.3. Intermittent fasting may interfere with your social lifeThe dilemma is: what do you do when your friends, family and work colleagues invite you out for lunch, dinner or drinks?Do you decline the invite, turn up to the event and refuse to eat, or break your fast?This was by far the biggest challenge I struggled with during my first year of intermittent fasting, and it created tension in some of my relationships because people were offended whenever I declined to eat.4. Intermittent fasting is not suitable for people with eating disordersPeople struggling with eating disorders could worsen their condition by intermittent fasting, because it makes it harder to break out of bad eating habits.Types of intermittent fasting schedulesThere are different intermittent fasting plans you could try, however, here are the recommended fasting protocols:Daily fastingThese are fasting protocols that don’t exceed 24 hours of fasting.1. 16/8 fasting protocolThe 16/8 protocol is an effective fasting method popularized by  Martin Berkhan, and it’s the one I’d highly recommend.It’s extremely simple: for 16 hours you’d fast, and afterwards, eat your meals within a specific 8-hour eating ‘window.’For example, you may eat all your meals within the time period of 11:00 am and 7:00 pm, and fast till 11:am the next day.The 16/8 fasting protocol is extremely flexible and you can choose any 8 hour eating ‘window’ that suits your lifestyle.The downside of the 16/8 protocol is that it may take a while for your body to adjust to eating larger meals within a shorter time window.For example, if you’ve been eating three meals a day from 7 am till 7 pm, cutting down to two meals a day from 11 am till 7 pm may be challenging, especially if you want to eat the same number of calories.On a final note, there are other intermittent fasting protocols that are slight variations of the 16/8 method.For example, the 20/4 fasting protocol involves fasting for 20 hours and then eating one or two small meals within a 4-hour eating window.2. 24-hour fastThe 24-hour fast is typically the first thing that pops into our minds when we think about fasting.It simply involves fasting from one meal to another in the next day.For example, if you eat lunch at 3 pm today, you won’t eat your next meal until 3 pm the next day.You can repeat this process as often as you’d like to do so each week.Weekly fastingThese are intermittent fasting protocols that exceed 24 hours of fasting, or don’t requir e fasting on a daily basis.1. The 5:2 fastThe 5:2 diet is an intermittent fasting method popularized by physician,  Michael Mosley, and it involves 5 days of eating as per usual, followed by two days of eating a maximum of 500 calories each day (usually two meals).For example, if you ate 1,000 calories in a single meal on day one, you’d have to give up your meal in day two.2. Alternate day intermittent fastingAlternate day intermittent fasting involves fasting on alternating days throughout the week.For example, if you eat dinner on Tuesday evening, you’d fast for 24-hours and eat your next meal on Wednesday evening the next day.But, on Thursday, you’d eat throughout the day as per usual, and then after dinner on Thursday, you’d repeat the cycle and fast for 24-hours until Friday evening.Is intermittent fasting good for women?In general intermittent fasting has similar effects on both males and females, however, due to the complex reproductive system in a woman’s body, int ermittent fasting could cause problems if not done correctly.These include: Potential extreme hunger and reproduction issues as per this  study. Extreme swings in hormones and menstruation problems. Worsened eating disorders. Fortunately, these problems can be prevented through a gradual fasting method called  crescendo intermittent fasting.In a nutshell, you’d simply fast for two or three days each week, for up to 16 hours each time and build up slowly.This will ensure you enjoy the benefits of weight loss from intermittent fasting, without any negative effects on your hormones.Here’s an inspirational  success story  of a woman who lost 50 pounds in 7.5 months using intermittent fasting.3 common myths about intermittent fastingHere are three common myths and misconceptions about intermittent fasting:1. Intermittent fasting causes muscle loss.During a fast, our body burns fat and sugar for energy, but not our muscle tissue.Studies  actually show that intermittent fasting preserves muscle mass, whilst burning fat.2. Intermittent fasting causes malnutrition.Fasting reduces the total amount of calories consumed, but not the nutrients absorbed by your body when you eat.3. Intermittent fasting is unhealthy .For thousands of years, humans have used fasting as a natural method of healing the body and mind, so there’s nothing unhealthy about fasting.5 tips to make intermittent fasting easierHere are 5 things that will make it easier for you to get started with intermittent fasting: Don’t tell your friends, family or colleagues you’re on intermittent fasting until you’ve built up the habit. Stay busy and occupied during your fasting periods. If you haven’t fasted in a long time, build up slowly to your desired fasting protocol. Eat a lot of vegetables in between meals to prevent hunger and binge eating. Avoid chewing gum or biting on anything, as this would make you even hungrier. Common intermittent fasting mistakes1. Rushing into intermittent fastingOften, we’re quick to rush into our new plans and goals, but down the line, this leads to procrastination, burnout and quitting.The best way to avoid this problem is to gradually integrate intermittent fasting into your lifestyle.Start with three meals a day with no snacks, then build up to two meals a day with no snacks and so on, until you’re fasting for at least 16 hours each day.2. Fasting on a high carbohydrate dietAccording to  Dr. Berg, intermittent fasting on a high carbohydrate diet could put major strains on your brain and nervous system because of a significant drop in blood sugar levels.As a result of this, you’ll feel grouchy, moody and irritable during your fast.The best way to avoid this problem is to ensure that you’re eating a good amount of fats in your meals, and consuming larger quantities of low carbs like vegetables, instead of high carbohydrate foods like rice.3. Binge eatingAfter 1 6 hours plus of fasting, our natural tendency is to devour anything within sight, especially if we’re extremely hungry.The problem with binge eating is that you may end up consuming more calories than you’ve burned that day, and actually end up gaining weight during your intermittent fasting protocol.The best way to avoid binge eating is to prep your meals in advance, so that once its time to break your fast, you know exactly what you’ll eat and how many calories you’d consume.4. Giving up too quicklyMost people who try out the intermittent fasting protocol give up within the first month. Unfortunately, this isn’t enough time to see the benefits of fasting.Intermittent fasting won’t get rid of your excess weight and fat overnight, it’s going to take time for your body to adjust.As a rule of thumb, expect to wait at least three months to see significant results of weight and fat loss. Common questions and answers about intermittent fastingIs intermittent fasting safe?Yes, intermittent fasting is safe, however an intermittent fasting protocol may not be suitable for the following people: Pregnant women Extremely underweight individuals Children People using strong prescription medication People with type 1 or type 2 diabetes What’s the best way to start and break my fast?What you eat leading up to a fast could make a huge difference on how hungry you are during the fasting window.The best way to ensure that you don’t struggle with hunger during your fast, is to eat a high fiber and fat meal prior to starting your fast i.e. broccoli and coconut oil.Finally, the best way to break your fast is to eat vegetables and meals in small portions.  Avoid eating carbohydrates and fats at the same time because this may trigger an insulin spike and affect your results.How long should I fast?Start off with the 16/8 fasting protocol and then increase, or decrease your fasting window depending on how your body responds.In general, the younger you are, the faster your metabolism and the shorter the duration your fast should last.What should or shouldn’t I eat or drink whilst intermittent fasting?As a rule of thumb eat lots of vegetables and meals high in fiber and fats. That aside, the same rules that would apply to any healthy diet plan would also apply during an intermittent fasting protocol.In small quantities the following liquids are okay to drink during intermittent fasting: Tea Coffee Bone broth Apple Cider Vinegar Milk As a rule of thumb, you should avoid the following liquids as much as possible: Alcohol Coconut water Juices Diet soda Is being cold in intermittent fasting normal?Yes the core body temperature decreases during fasting because the body is adapting. It’s nothing to worry about.When should I exercise during intermittent fasting?You can exercise at any point before, during or after your fasted state.As a general rule of thumb, you will feel weaker towards the latter periods of your fasting window, than in the earlier periods.So, it’s usually recommended that if you choose to exercise during the fasted state, exercise during the earlier periods- just ensure you wait a few hours after your last meal before exercising.This way you can enjoy the extra benefits of fat loss, whilst maintaining your level of performance with your workouts.I personally prefer to exercise during my fasted state, as I’m much more alert and have seen better results that way. Plus, several  studies  show that exercising during a fasted state burns significantly more fat than otherwise.What types of exercises should I do durin g intermittent fasting?You can use any exercise routine during intermittent fasting, however pay close attention to how your body reacts to the exercises.If your body feels more tired than usual during exercise, simply reduce the volume and intensity of the workout.In my experience,  high intensity interval training  (HIIT) - any exercise done with short rest periods and high intensity- is the fastest way to burn fat during intermittent fasting.What are some of the best intermittent fasting books?I’d recommend these two books: The Complete Guide to Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended Fasting (Book  /  Audiobook) Eat Stop Eat: Intermittent Fasting for Health and Weight Loss (Book/  Audiobook) What if I can’t stick to intermittent fasting on the weekends?That’s fine, you can eat normally during the weekends and still enjoy the benefits of intermittent fasting.Mayo Oshin writes at  MayoOshin.Com, where he shares the best practical ideas based on proven science and the habits of highly successful people for stress-free productivity and improved mental performance. To get these strategies to stop procrastinating, get more things by doing less and improve your focus,  join his free weekly newsletter.”A version of this  article  originally appeared at  mayooshin.com  as  â€œThe Complete Beginner’s Guide to Intermittent Fasting.”