10 sure-shot give aways you’re not sleeping enough If you think you may not getting enough sleep, but are not entirely sure, here are the 10 signs you should be looking for.

Our fast paced lives are full of work and stress. Our metaphorical plates are overflowing with more things to do than we can imagine and then there’s the internet as an add-on (like the whipped cream on the coffee) that keeps people way longer than they should.

So are you sure you are getting enough rest to be a fresh new person every day? Read on to know if you need to grab the blanket, switch the lights off and get some dream-time.

1. Online at 3: So you get up in the middle of the night and check your phone. You see so many notifications that your eyes are wide open and you go online and start replying to mails, tweeting, updating statuses or pinning at odd hours. These are all good indications that you are losing your sleep.
2. Forever stressed: You can’t tolerate people, you shout at them. You are stressed and you have no idea when was the last time you felt happy. Maybe all you need is a nap.
3. Forget-me-yes: You keep on forgetting things. You walk into the same room thrice and go out without taking what you really wanted. Birthdays are forgotten. You are late for meetings and gosh, you don’t even remember what exactly you were doing!
4. Funny with food: You go crazy with the food. Either you keep on eating or you don’t feel like eating at all. You don’t understand when you are hungry and your relationship status with food is strictly complicated.

Snooze! 8 great health benefits of sleep

5. Weighty issues: You are gaining pounds and that muffin top is turning into a big wedding cake. It is shouting ‘sleep deprivation alert’. Listen to it, won’t you?
6. Infection attacks: You are sick of being sick. The door is wide open and infections are walking in one after the other. You are even out of sick leave at work! What you need is not another tablet; but regular sleep.
7. Dwelling in dilemma: “Tea or coffee”, “now or later”, “this or that”; these are the common question you keep asking yourself. You have lost your super powers of decision making and all these decisions, from tiny to the massive, have become a task.
8. Repeat telecast: You keep on repeating your actions without realizing. You don’t understand what exactly you are doing and life is playing in a loop. Break this loop with a little sleep.
9. Real life blur effect: The world looks photoshopped. It seems that the blur effect has been used at its best. Your eyes look devilishly red and people seem to be afraid of you.
10. Things have changed: Yes, your love life is not going well. You are having mood swings you cannot explain. Nothing is going right; every act has taken a left diversion.
If you are feeling these things, it is about time to switch your system off and hit the bed. You’ll probably wake up to find the world a much better place!

1. Ghrelin: Ghrelin is your hunger gremlin. It is produced in your stomach and, like many fat-loss hormones, works with your brain to signal that you are hungry. Reducing calories, in an effort to lose weight , causes an increase in ghrelin. Even after 12 months of a reduced-calorie diet, research shows that ghrelin levels stay elevated. In other words, your body never adapts to eating less and constantly sends the "I'm hungry" signal, which is why maintaining weight loss is often harder than losing it in the first place.
The good news: Intense exercise decreases ghrelin levels, making it a key component to fat loss and weight maintenance.
   

8 Super nutrients for weight-loss

1. 

   2. Leptin: Leptin is a type of hormone called an adipokine that is released exclusively from fat cells. Leptin interacts with your brain to get your body to eat less and burn more calories. The more body fat you have, the more leptin your fat cells will release. However, too much body fat leads to too much leptin being released-a condition called leptin resistance. When this occurs, your brain becomes numb to leptin's signal.

To maximize leptin sensitivity, get adequate sleep and pack your diet full of antioxidant-rich berries and green and red vegetables. Losing weight also enhances leptin sensitivity and gives you some momentum, as the more weight you lose, the more effective leptin will become in your body.
3. Adiponectin: Adiponectin is another adipokine, but unlike leptin, the leaner your body is the more adiponectin your fat cells will release. Adiponetin enhances your muscle's ability to use carbohydrates for energy, boosts your metabolism , increase the rate in which your body breaks down fat, and curbs your appetite.
You can maximize your adiponectin levels by moving more during the day (getting leaner) and replacing carbohydrates in your diet with monounsaturated fats (olives, avocados, etc).
4. Insulin: Insulin plays a very important role in your body and is key for recovering from exercise, muscle building, and maintaining optimal blood sugar levels . However, when carbohydrate intakes are high and insulin is left to run wild in the body, it can inhibit the breakdown and burning of stored fat. Insulin and carbohydrates are very tightly linked. The more carbohydrates you eat, the more insulin will be released.
To optimize insulin for fat loss, aim to get most of your carbohydrates from vegetables and some fruit. Limit grains and starches to smaller portions directly after exercise.

5. Glucagon: Glucagon is a hormone that acts directly opposite to insulin. While insulin stores carbohydrates and builds fat, glucagon is responsible for breaking down stored carbohydrates and fats and releasing them so your body can use them for energy. Eating a protein-rich, low-carbohydrate meal is the best way to maximize glucagon release.

6. CCK: Short for Cholecystokinin, this hormone is released from the cells in your intestines whenever you eat protein or fat. But CCK doesn't just stay in your gut. Instead, it communicates with your nervous system to flip the satiety switch while simultaneously working with your stomach to slow the rate of digestion. The end result is that you feel fuller longer. Take full advantage of CCK by making sure you have protein and fat at every meal.

7. Epinephrine: Known as a fight or flight hormone, epinephrine drives the burning of fat and its release for energy in the body. Epinephrine can also aid in appetite suppression. Exercise is the best way to turn on epinephrine release in your body, interval training in particular cranks up epinephrine.

8. Growth hormone: Considered to be the fountain of youth by many, growth hormone also helps with fat loss. Growth hormone interacts with fat cells and coaxes them to break down and burn stored fat for energy.
Growth hormone can be increased through intense exercise like intervals or circuit training and sleep. To maximize the fat-burning effect of growth hormone, train hard and sleep well.

7 Signs You Bombed Your Interview

You arrived dressed in your best suit, tackled every question, and think that you made an excellent impression overall. But you still didn't get the job.
Where did you go wrong? You might go crazy trying to guess. But if you pay close attention, you can tell when an employer is a little turned off. After conducting their umpteenth interview, most interviewers reveal tell-tale signs inadvertently about their level of interest in a candidate.
Learning to pick up on these signals can give you the opportunity to save a sinking ship. Take a lesson from Dave Donahue, a specialist in the Ruby on Rails Web application who works at the software engineering firm 12 Spokes. According to the company's official blog, Donahue bombed his phone interview initially. Fifteen minutes in, he listened to his gut, swallowed his pride and said: "I feel like this is going really badly--I'm really nervous, can we start over?" Bold move. But it worked for 12 Spokes president and co-founder, Trey Bean, who liked the confidence Donahue had to speak up and correct course.
Of course, this tactic isn't foolproof--it won't work on every employer. Still, it helps to be aware of the situation so you can better gauge expectations. According to the experts, these are some common signs your interview didn't go so well:
1. The in-person interview ends in 15 minutes. A typical interview should last at least 30 minutes--and in a good interview, that time will fly by. "If the interviewer keeps looking at their watch throughout the interview it is a good indication they are bored or not too interested in what the candidate is saying," says Stacy Pursell, executive search consultant at The Pursell Group.
2. They don't discuss your skills. If an employer neglects to talk about the skills necessary for the position and only talks about the company casually, it means she's not that interested, according to Rochelle Kaplan, executive recruiter at CyberCoders. If an interviewer is not talking about your skills specifically, she's just going through the motions without much investment in you.
3. The interviewer is distracted easily by calls or business. No matter how busy an employer is, if she's into you, she'll turn off her phone during your interview. After all, seeking a potentially great new hire proves important when it comes to prioritizing her business.
4. They don't respond to your accomplishment stories. Did you hear crickets after telling her your amazing achievements? This was a strong indication that the interviewer wasn't too into you, says Darrell W. Gurney, a career coach and the author of Never Apply for a Job Again!: Break the Rules, Cut the Line, Beat the Rest. According to him, interested interviewers would ask questions or at least react to your accomplishments.
5. They don't smile. If they don't even smile once, then chances are that all bets are off, Gurney says. They should exude a little happiness to have met and interviewed you, and smiling is the best indication.
6. It feels like an interrogation. Both Gurney and Pursell agree that a good interview should feel like a conversation--not like you're in the hot seat. "It's important to build rapport and find common ground," Pursell says. "There should be back and forth dialogue and it should not be a one-sided conversation."
7. "We have a lot of interviews this week." If they say this at the end of your interview, then it means they are still shopping around for the best candidate--which means, they aren't sure you're it. Kaplan says that this, coupled with, "we'll let you know next week (next month, etc.)" means trouble. If they really wanted you, they'd lock you in for at least another interview. But the phrase doesn't sound too unpromising, right? Well, employers often take this route because it's the path of least resistance, Gurney says. "Nobody wants to be in a position to have to defend their gut feelings of fit or not." And this phrase is the most common way employers soften the blow.

Every special relationship needs time and care

Why friends are importantWhen I wrote my last post on how some important relationships become irrelevant, a lot of users were of the opinion that a good friend should be accepting of all the follies of the other. I don't think that logic really works. We are selfish beings and if we say that we expect nothing in return for the time, energy and emotions we invest in relationships, I don't think we are being completely honest.

Special relationships may not be a rational investment and we do not expect tangible returns but we definitely expect companionship and our friends to be with us when we need them the most. Why else would quotes/ideals on friendship always have "forever" as a prefix/suffix? Yes, it's true that there are friends that you can talk to after years and still pick up exactly from where you had left it. There are other friends that you might never need to meet at all, one long chat and you can re-establish the connect. But then there are others: who tell you how terrible their day at work has been every day, they need you to know every detail of their online romance and at times, they want you to fuss over them even when they know they are a classic case of hypochondria. If you have been there for them irrespective of your relationship status, then you expect them to be there too.
Every relationship needs to be given its due. Our relationship with our parents is probably the most selfless one. And yet, the onus is on us to make the relationship special and rewarding. We just can't take them for granted and say, that they will accept us no matter what our avatar.
If we share a special relationship with our sibling/cousin then we should make time to catch up with them for lunch/dinner or make time for a holiday together. When we say things like - life moves on, people grow apart or there's no time; these are just lame excuses. There is always time, if we want to make time. If we want to make our relationships count, we will always find time for the people who matter.
I basically have a problem when one relationship supersedes every other relationship in your life. Life should be about finding the right balance and not about making relationship choices where old ones always have to make way for the new.
The reason we give so much importance to friendship is that when people/situation/relationships around us change, there is this special someone who remains our rock. If that bond is in a state of flux then either your friend doesn't have the strength of character to remain consistent or the relationship was never worth your while.
In a perfect world, we would have perfectly selfless relationships where we would just give and expect nothing in return but our world is not perfect. A famous quote on friendship from A.A. Milne's Winnie-the-Pooh goes like this:
Piglet sidled up to Pooh from behind and asked. "Pooh?" he whispered.
"Yes, Piglet?"
"Nothing," said Piglet, taking Pooh's hand. "I just wanted to be sure of you."
Sometimes you just need to be sure.

Ways People Cheat in Casinos

There’s no doubt about it, gambling means big business. Casinos in the U.S. raked in $62.8 billion in 2011, according to Spectrum Gaming Group, a research and professional services firm.

But with the good comes the bad for the gaming industry — cheating is also a big money maker for those who find ways to deceive the house. Thanks to technology, it’s getting harder to pull off. Casinos have cameras trained on every table and are always on the lookout for anything suspicious. But some people still manage to do it. Casino cheating expert George Joseph of Worldwide Casino Consulting estimates the industry loses tens of millions of dollars a year in scams.



The scams can be pulled off with age-old sleight-of-hand tricks or with the aid of high-tech devices. Either way, they are illegal and could mean time behind bars for those who are caught. However, penalties vary from state to state. In Nevada, for example, someone convicted of cheating faces one to six years in prison, or a fine of up to $10,000, or both.

So what are some of the ways people cheat in casinos? CNBC.com spoke with Joseph, who is author of “The 101 Most Asked Questions About Texas Hold’em and Poker Cheating,” to compile a list. Some are common cheating methods; others are employed less frequently but can result in a big payday.



This casino cheat needs the participation of the casino’s card dealer to work. The dealer employs a false shuffle, which is meant to look like a regular shuffle but secretly leaves some cards in place. That allows the players involved in the conspiracy, who have been tracking the cards, to know when the unshuffled cards are dealt.

It was a scam used to great effect by the Tran Organization. The gang hit casinos all over the U.S., pocketing up to $7 million in false shuffle mini-baccarat and blackjack games. The organization was ultimately brought down, and more than 40 people pleaded guilty to charges relating to the cheating scheme, including its founders, Phuong Quoc Trong and Van Thu Tran.



Past posting in roulette is one of the oldest tricks in the book, and it’s still plaguing the industry, Joseph said. It’s also quite simple — cheaters place their chips on the winning number after the ball has dropped in the roulette wheel. Usually one player in on the scheme will distract the dealer, and a second player will put his chips, with his conspirator’s different colored chips underneath, on the winning number. If the second player is caught, his chips will be removed, but the first player’s chips will remain.



This move requires a hidden camera up the sleeve of the cheater. When the player cuts the deck of cards, he or she takes the cut card and drags it over the top of the deck, slightly separating the cards from each other. The camera records the cards, and an accomplice watches and relays the information back to the gambler via an earpiece.

It’s most commonly used on baccarat but can also be used in blackjack, Joseph said.




Card switching — or hand mucking, as it is also known in the industry — has been around for years, according to Joseph. However, it has moved from simple sleight-of-hand tricks to using hidden “holdout” devices. Gamblers use the device to hide a card up their sleeve and deposit it on the table, and then remove and hide cards from the table.

The gaming industry has lost millions of dollars because of this scam, Joseph said. Foxwoods Casino Resorts in Connecticut fell victim to it in 2010, when two South Korean nationals — Young Su Gy and Wookyung Kim — stole several hundred thousand dollars by using a holdout device to switch cards in midi-baccarat games. The two were caught, and they ultimately pleaded guilty to conspiracy to commit wire fraud and theft. Gy was sentenced to 18 months in prison; Kim was sentenced to 12 months behind bars. They were also ordered to pay $870,505 in restitution.



As slot machines have gotten more sophisticated, so have the cheating methods. In the old coin slot machines, cheaters could attach a piece of string to the coin, with a paper clip on the end to prevent it from falling into the hopper.

The newest way to scam slot machines involves a small computer device that tricks the bill validator. The device, usually disguised by a $1 bill, has two prongs that are inserted into the bill validator. Once they hit the contact point below the validator, the slot machine will read any bill that’s inserted as a $100 bill. The most recent devices don’t even need another bill to work — instead they just add credits after hitting the contact point in the slot machine.

However, casinos have caught on and the scam is less common than it once was. Slot machines have now been retrofitted so that the devices won’t work, according to the Nevada Gaming Control Board. So the only way for a cheater to use the device is to find a machine that hasn’t been updated.

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1 man. 1 rupee. 1 check dam

Y! Editor’s note: Anil Joshi, an Ayurveda doctor in Fatehgarh village in Madhya Pradesh- collected one rupee each from one lakh people and constructed a check dam across a local seasonal river called Somli. Going on to repeat it across eleven locations, he is now a full-time water conservationist. With a dream to build 100 such check dams in nearby villages, constantly experiencing drought conditions.One premise of the green economy (World Environment Day 2012 theme) is social inclusion and here is an economically inventive version of that possibility, where the initiative remains human.The story of  Re 1 and a dam ‘doctor’

In Fatehgarh, a check dam, constructed in 2010, permanently altered the face of this  village – from a drought stricken - a well-irrigated one. And in that little dash sits this unsung story.
Anil Joshi, (39) with wife and two daughters. He went on to sell his wife’s jewellery? Why? Read on.Anil Joshi had a clinic here since 1994 and knew most of the gaonwallahs. “Some of my patients were farmers who obtained 100-200 quintals of food grain during harvesting season but after eight years of meager rains, they were in a very bad situation and had to buy food grain to feed their family,” says 39-year-old Joshi. The situation was so bad that patients couldn’t pay his fee either.

As a resident of Mandsaur, (the district HQ) Joshi has seen better days when rains were sufficient and farmers harvested enough to sustain their families. Things had taken a turn for the worse after 1999 as rainfall began to decrease.In 2008, the village faced its worst drought and water scarcity.
Joshi felt building a check dam across the river Somli would help the villagers, as it would raise the ground water table in the area. However, when he shared the idea with his farmer friends they just laughed it off. But Joshi borrowed about a thousand empty cement sacks from a friend and filled them with sand. He himself stood in the middle of the Somli river with a rope tied around his waist and his friends held the rope on either ends. “Though the river was dry, there was always a stretch where water flowed with a strong current. As I stood in the running water, I could gauge its force and realized what a challenging task I had in my hand. The barrier that we planned to put up across the river had to withstand the force of the water,” he recalls. With the help of a few friends, Joshi put all the sand filled sacks across the river in a row. Within fifteen days, it rained and there was water in the check dam. Meanwhile the hand pumps sputtered a memorable gurgle.

“There was a good crop that year after years of drought,” remembers Joshi.

Joshi's check dams effort and evidence of a raised water table.Recharged at many levels, what does Joshi do next? Remember the earlier photo. He sells his wife’s jewels and borrows some money to construct another check dam on the Somli river. “Even today when I get involved in the house we are constructing, she motivates me to go and build check dams instead and not worry about our house,” Joshi’s voice beaming with pride.

In 2010 Joshi hits upon the idea of taking one rupee from each villager for constructing a permanent check dam across the Somli river. He felt such a dam would permanently end the drought situation of the village. Joshi was able to collect Rs 36 in just three hours on day 1. The next day’s collection was Rs 120. However, some people began to question him on his motive - collecting money, why? But positive press coverage played a role here. “After the media wrote about the check dams I had built, more people started to support me,” says Joshi. Two teachers, Sundarlal Prajapat and Omprakash Mehta, extended their support in a big way.

Joshi and his dedicated team collected 1 lakh in three months flat and a permanent check dam was built at a cost of Rs 92000. The villagers voluntarily provided their labor.Following the success at Fatehgarh, Joshi has helped to build eleven more check dams on rivers and ‘nullahs’ (smaller channels of water) in eleven villages within a 10 km radius of Fatehgarh.He now aims to plant trees along the 120 km road to Sawaliya Dham to provide shade for the barefoot pilgrims visiting the Krishna temple there.
And build 100 check dams within a few years. “Constructing check dams by collecting one rupee from each person in a drought stricken village has now become my mission and I will make this effort a continuous process,” says Joshi, who is now becoming known more as a water conservationist and less as a medical practitioner.

The Ultimate 5-Minute (Really!) Workout

If you hung out in a commercial gym, and watched people exercise, you’d come to an interesting conclusion: The people there aren’t doing much actual exercise.
A few years ago, one trainer did just that. His finding: For every hour spent in the gym, the average person actually works out for just 11 minutes. They spend the rest of the time chatting, preening, flirting, and “recovering” between sets. And while the idea of, say, a 15-minute workout is probably laughable to many of these folks, a smart 15-minute routine might actually give them better results.
Truth is, when it comes to working out, intensity and efficiency matter much more than length, says Men’s Health fitness advisor BJ Gaddour, who recently created a dozen 5-minute workouts for the first-ever Men’s Health and Women’s Health Beach Boot Camp event, to be held in New York this summer.
What can 5 minutes do for you? Plenty. Go hard enough and you’ll blast out more than 100 repetitions and work every muscle in your body, says Gaddour. You’ll torch up to 145 calories and ignite your metabolism. And you’ll blow off steam and sweat buckets. In fact, this type of training is so intense that we call it "5 minutes of hell." Of course, just working out for 5 minutes won't lead to mind-blowing results. But imagine what happens when you combine two, three, or four of these fastpaced routines into a single workout? (Or 12, like in our Beach Boot Camp!) Those numbers start to really add up.
Ready to give it a shot? Try one of the two workouts below. Unless otherwise instructed, start by using 20- to 25-pound dumbbells for each exercise.
And don't forget: You can get more cool exercises, innovative workouts, and fast fitness fixes by signing up for our free Exercise of the Week newsletter.

THE WORKOUTS

#1: Two-Move Mayhem
The exercises: 1 and 2
Alternate between exercises 1 and 2. Use the heaviest weight that you can lift 10 times. (For example, if you can complete 12 reps, you need to go heavier.) Perform 6 reps of each. That’s one round. Do as many rounds as you can in 5 minutes, resting as needed. Once you can do more than 5 rounds in 5 minutes, increase the weight by 2 to 5 pounds on exercise 1, and try exercise 2 with your feet closer together or with one foot raised off the floor.
#2: Calorie-Crushing Complex
The exercises: 1, 2, and 3
Do these three exercises as a circuit, performing them in this order: 2, 1, 3. For each exercise, do as many repetitions as you can in 40 seconds, then immediately move on to the next exercise. After you’ve done all three exercises once, rest for 30 seconds and repeat the circuit one time.
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THE EXERCISES

#1: Dumbbell Overhead Shuffle Swing
Hold a dumbbell vertically, clasping your hands around it as you would a baseball bat. Position your feet beyond shoulder width, your knees slightly bent. Without rounding your lower back, push your hips back as you swing the dumbbell between your legs (top). Then reverse direction by thrusting your hips forward and swinging it over your head. As you swing it up, step your left foot closer to your right foot so your legs are together (bottom). Once the weight is overhead, pause for a count, and then step your left foot back to the starting position as you swing the weight between your legs again. That’s 1 rep. On your next rep, step in and out with your right foot. Continue to alternate back and forth.
Make It Easier: Eliminate the shuffle step or simply swing the weight to chest level instead of overhead.
Make it Harder: Increase the weight or speed up the movement.
#2: Dumbbell Blast-Off Pushup
Grab a pair of dumbbells and assume a pushup position (top). Without rounding your lower back, push your hips back until your knees are bent 90 degrees and your head is behind the dumbbells (bottom). Pause for a count, and then explosively pull your body forward to the down portion of a pushup as you straighten your hips and knees. (Keep your elbows tucked tightly to your sides.) Return to the starting position and repeat.
Make It Easier: Don’t lower yourself all the way to the down position of the pushup.
Make It Harder: Increase the speed of the movement or do the exercise while holding one foot off the floor.
#3: Three-Way Goblet Squat
Grab one end of a dumbbell with both hands and hold it vertically in front of your chest, feet slightly beyond shoulder width (top). Keep your back naturally arched as you push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor (second from top). Pause for a count, and then push yourself up to standing as you pivot your feet to the right (second from bottom). You’re now in a staggered stance. Keeping your torso upright, lower your body until your front knee is bent 90 degrees (bottom). Push yourself back to standing as you pivot your feet so you return to the starting position. Repeat the entire movement, this time pivoting to your left. Alternate back and forth.
Make It Easier: Eliminate the pivoting action and just perform a goblet squat, or use a lighter weight.
Make It Harder: Increase the weight.


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The Biggest Resume Mistake You Can Make

Your resume is the most important document in any job search. But what if you're submitting resume after resume and receiving no results at all -- not even a call? Your resume may be fatally flawed.

How can a resume betray a job seeker? It's not just typos or poor formatting. "The biggest flaw for a resume is when it fails to showcase a person's accomplishments, contributions and results, and instead spouts a job description of each position he's held," says Lauren Milligan, founder of ResuMayDay, a resume-writing and career-coaching firm based near Chicago,

Use these three tips to make sure your resume doesn't betray you.

1. Think Big

Whatever jobs you've held -- be it as an assistant or a CEO -- think beyond the everyday tasks of your position. "People get bogged down in the day-to-day details of their jobs, but when it comes to your resume, you've got to get out of the clutter and ask yourself, 'What does this work mean?'" Milligan says.

If a manager is hiring for an administrative assistant, he already knows what an admin does and doesn't want to see a resume that says an applicant can type and answer a phone. "You have to go beyond that to point out your specific strengths," Milligan says.

Start by having big-picture conversations about what you do and how it serves the organization as a whole. "If you're in a support position, consider how successful the person you support is and how you help her do her job better," Milligan says. "What role do you have in her successes? Those are your accomplishments."

2. Be Clear

Focusing on your accomplishments rather than your specific responsibilities will help keep your resume concise. "There's a huge difference between a resume and the Great American Novel," says Milligan. "The resumes I'm most proud of summed up a 25-year career in a single page."

She urges job seekers to remember that resumes are typically skimmed for a mere six to eight seconds. "Make sure you're identifying the companies you worked for, how long you were there and if you earned a promotion," she says. "Those are things that people look for immediately." Also, if your job title is long and vague, tighten it up so that people immediately understand what you've done. For example, "Marketing Manager" is much more accessible than "Global Identity Architect."

Given the time you have to catch a recruiter's eye, a focused, accomplishment-driven resume is the way to go. "If you are loaded up on peripheral stuff, it's too hard for a hiring manager to find your story," Milligan says.

3. Get Real

What if you come up blank when trying to think about how you've helped build the big picture for your employer?

"A couple of times I've talked to people who insisted they just did their jobs and there's nothing special about them that jumps out," Milligan says. She's asked them outright if they're in the right position. "It's a difficult question to ask, but these people may be chasing the wrong job," she says.

She counsels clients that if they cannot speak about what they've done in terms of enhancing the position or the company, "You may be just punching a clock -- and you and your employer deserve more."

Look for other opportunities in which you can contribute and grow professionally. You'll enjoy a more rewarding career and have a more successful resume.

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Top 10 worst female health habits

Wearing heels

More and more of us are opting to wear heels on a daily basis, and this could be bad news for our health. High heels affect our posture, put pressure on joints, and can lead to a range of conditions including arthritis, hammer toes, back pain and tendon injuries – and that’s before you take into account any heel-related accidents! To minimize damage, limit your heels to 1.5 inches for daily wear, and wear insoles to help reduce the pressure on joints.

Carrying a heavy handbag

With the rising number of gadgets and accessories the majority of women haul around, many of us are carrying around several pounds of weight on our shoulders every day. As a result, lots of us are also putting our long term health at risk. While you may not feel the effects right now, lugging around a heavy handbag can lead to serious back problems and neck pain as well as poor posture. Don’t wait until the damage is done – do your health a favour and try clearing out all non-essential items and switching to a smaller bag.

Sleeping in makeup

Most of us have succumbed to the temptation to sleep in our post-party makeup at some point. However, leaving makeup on overnight – along with the dirt and oil that naturally accumulates on skin throughout the day –is a quick route to clogged pores, congested skin and spots. Sleeping with mascara and eye makeup on can also affect your health by causing eye irritation, bloodshot eyes or even infection.

Matching men drink for drink

From networking drinks to first dates and social events, there are many instances when women may feel compelled to keep up with the drinking habits of the opposite sex. However, women not only tend to weigh less than men but they have less body water to dilute the alcohol, which means they tend to get more drunk more quickly. To minimize the risks of alcohol on your health, try to keep within the recommended guidelines for alcohol consumption and alternate alcohol with soft drinks.

Wearing the wrong bra size

It is thought that more than 70 per cent of women are wearing the wrong bra size. However, wearing a badly fitted bra can not only affect the look of your clothes, but research suggests it can cause a range of health problems including back, neck and breast pain, breathing difficulties, poor posture, skin irritation, circulation problems and even irritable bowel syndrome. Rather than guessing your size, make sure you get measured to ensure you are getting the support you need.

Worrying and harboring regrets

Stress is damaging to both our physical and mental health, and women are twice as likely as men to suffer from stress-related disorders, as well as having higher rates of depression and anxiety. While it is thought there may be biological reasons for this, worrying about the future and dwelling on regrets can also add to our problems, with research suggesting that women are more than twice as likely as men to harbor regrets over lost loves and broken relationships.

Obsessing over appearance

While both genders suffer from body insecurity, many women tend to overly obsess over their idea of the “perfect” body. Research findings published in the journal Obstetrics & Gynecology found that 16 per cent of the normal or underweight women studied believed themselves to be overweight, while a study commissioned by Dove found that 90 per of women wanted to change at least one aspect of their appearance. Body insecurity not only affects our mental health, but it can also lead to physical damage caused by extreme diets, yo-yo dieting, eating disorders and cosmetic surgery.

Emotional eating

While comfort eating affects both genders, research has suggested that men are more likely to reinforce positive emotions with food, while women comfort eat when they’re sad. Women are also more likely to satisfy their cravings with sweet, high calorie foods. Rather than letting your waistline suffer next time you’re feeling blue, try distracting yourself from cravings by doing something you enjoy, or boost your endorphins and health with an uplifting workout.

Not getting enough sleep

Not only can lack of sleep make us look and feel at our worst, but insufficient shut-eye can also lead to increased accidents, calorie consumption and heart disease risk. Unluckily for women, statistics suggest that sleep problems affect more women than men, while a study by the University of Michigan found that women are more than twice as likely to give up sleep to care for others. Unfortunately, sleep has been found to affect women’s blood pressure and mood more than men’s, making it imperative that you do your best to get a good night’s sleep.

Putting themselves last

Not only are women more likely to compromise their sleeping habits to care for children and others, they are also prone to putting their own wants and needs at the bottom of a hectic to-do list of chores and obligations. To avoid running yourself into the ground, learn to sometimes say no to those requests and commitments that are less than essential, and make sure you set aside some “me” time each week to do something enjoyable just for you.

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Top 10 worst female health habits

Wearing heels

More and more of us are opting to wear heels on a daily basis, and this could be bad news for our health. High heels affect our posture, put pressure on joints, and can lead to a range of conditions including arthritis, hammer toes, back pain and tendon injuries – and that’s before you take into account any heel-related accidents! To minimize damage, limit your heels to 1.5 inches for daily wear, and wear insoles to help reduce the pressure on joints.

Carrying a heavy handbag

With the rising number of gadgets and accessories the majority of women haul around, many of us are carrying around several pounds of weight on our shoulders every day. As a result, lots of us are also putting our long term health at risk. While you may not feel the effects right now, lugging around a heavy handbag can lead to serious back problems and neck pain as well as poor posture. Don’t wait until the damage is done – do your health a favour and try clearing out all non-essential items and switching to a smaller bag.

Sleeping in makeup

Most of us have succumbed to the temptation to sleep in our post-party makeup at some point. However, leaving makeup on overnight – along with the dirt and oil that naturally accumulates on skin throughout the day –is a quick route to clogged pores, congested skin and spots. Sleeping with mascara and eye makeup on can also affect your health by causing eye irritation, bloodshot eyes or even infection.

Matching men drink for drink

From networking drinks to first dates and social events, there are many instances when women may feel compelled to keep up with the drinking habits of the opposite sex. However, women not only tend to weigh less than men but they have less body water to dilute the alcohol, which means they tend to get more drunk more quickly. To minimize the risks of alcohol on your health, try to keep within the recommended guidelines for alcohol consumption and alternate alcohol with soft drinks.

Wearing the wrong bra size

It is thought that more than 70 per cent of women are wearing the wrong bra size. However, wearing a badly fitted bra can not only affect the look of your clothes, but research suggests it can cause a range of health problems including back, neck and breast pain, breathing difficulties, poor posture, skin irritation, circulation problems and even irritable bowel syndrome. Rather than guessing your size, make sure you get measured to ensure you are getting the support you need.

Worrying and harboring regrets

Stress is damaging to both our physical and mental health, and women are twice as likely as men to suffer from stress-related disorders, as well as having higher rates of depression and anxiety. While it is thought there may be biological reasons for this, worrying about the future and dwelling on regrets can also add to our problems, with research suggesting that women are more than twice as likely as men to harbor regrets over lost loves and broken relationships.

Obsessing over appearance

While both genders suffer from body insecurity, many women tend to overly obsess over their idea of the “perfect” body. Research findings published in the journal Obstetrics & Gynecology found that 16 per cent of the normal or underweight women studied believed themselves to be overweight, while a study commissioned by Dove found that 90 per of women wanted to change at least one aspect of their appearance. Body insecurity not only affects our mental health, but it can also lead to physical damage caused by extreme diets, yo-yo dieting, eating disorders and cosmetic surgery.

Emotional eating

While comfort eating affects both genders, research has suggested that men are more likely to reinforce positive emotions with food, while women comfort eat when they’re sad. Women are also more likely to satisfy their cravings with sweet, high calorie foods. Rather than letting your waistline suffer next time you’re feeling blue, try distracting yourself from cravings by doing something you enjoy, or boost your endorphins and health with an uplifting workout.

Not getting enough sleep

Not only can lack of sleep make us look and feel at our worst, but insufficient shut-eye can also lead to increased accidents, calorie consumption and heart disease risk. Unluckily for women, statistics suggest that sleep problems affect more women than men, while a study by the University of Michigan found that women are more than twice as likely to give up sleep to care for others. Unfortunately, sleep has been found to affect women’s blood pressure and mood more than men’s, making it imperative that you do your best to get a good night’s sleep.

Putting themselves last

Not only are women more likely to compromise their sleeping habits to care for children and others, they are also prone to putting their own wants and needs at the bottom of a hectic to-do list of chores and obligations. To avoid running yourself into the ground, learn to sometimes say no to those requests and commitments that are less than essential, and make sure you set aside some “me” time each week to do something enjoyable just for you.

5 foods that help you live longer

Brightly coloured fruit and vegetables

Research suggests that those who eat more fruit and vegetables tend to live longer than those who don’t, due to the nutrients they contain. While all fruit and veg is good for you, brightly coloured produce is particularly beneficial as the natural pigments which give them their color can also help prevent cancer. The Okinawans – who are reputed to have the world’s longest life expectancy and who have low rates of heart disease and cancer – have a diet that is rich in fruit and veg, especially dark green and yellow varieties. In particular, the Okinawan diet features large quantities of sweet potatoes, having replaced the traditional Japanese staple of rice with this vibrant veg.

Dark chocolate

Good news for chocoholics – chocolate can help you live longer!  Cocoa beans are packed with antioxidants which studies have found can help cut your risk of heart disease – the biggest killer in the Western world. This may be why Jeanne Louise Calment, who lived a grand total of 122 years and 164 days (the oldest verified age of any human being ever) put her good health down to her regular chocolate consumption. However, before you go stocking up on chocolate bars, it is worth bearing in mind that one square a day is enough to boost your health. Also, make sure you go for the over 70 per cent cocoa bars which contain more flavonoids and less sugar.

Oily fish

People in Japan have the longest life expectancy in the world, which may be down to their traditional diet which is high in fish. Not only does opting for fish over meat reduce your risk of many of the health problems associated with red meat, such as heart disease, but oily fish such as salmon, mackerel, sardines and trout are renowned for their health benefits. Oily fish are a good source of vitamins A and D which are good for the immune system. Furthermore, they are rich in omega-3 fatty acids which have been linked to a lowered risk of heart disease, brain damage and stroke.

Green tea

Another staple of the Japanese diet, green tea boasts an impressive array of health benefits, helping to improve cardiovascular health, regulate blood pressure, boost the immune system, and lower cholesterol. Studies have even suggested that drinking green tea – which is rich in health-boosting flavonoids – can help to lower your risk of cancer. Research findings published in the Journal of the American Medical Association appear to back up these health claims, as the Japanese study of more than 40,000 participants found that those who drank five or more cups of green tea a day had a death rate that was 16 per cent lower than those who drank one cup, over the course of 11 years.

Olive oil

Many of us stay away from fats and oils in a bid to stay trim and healthy; however, ‘good’ monounsaturated fats, which are found in olive oil, are actually essential for good health. Studies have found that regularly consuming olive oil can help cut your risk of stroke and heart disease, due to its high content of micronutrients called phenols which have anti-inflammatory and antioxidant properties. The oil is also a staple of the healthy Mediterranean diet, which studies suggests can help you live longer. Research has found that those who follow this eating plan have a 20 per cent higher chance of living longer, gaining an estimated average of two to three years.

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1. Guys are more emotional then they think, if they loved them truly. 2. Guys may be flirting around all day but before they go to sleep, they always think about the girl they truly care about. 3. Guys go crazy over a girl's smile. 4. A guy who likes you wants to be the only guy you talk to. 5. Guys are more emotional than they'd like people to think. 6. Girls are guys' weaknesses. 7. If a guy tells you about his problems, he just needs someone to listen to him. You don't need to give advice. 8. When a guy asks you to leave him alone, he's just actually saying, "Please come and listen to me." 9. No guy can handle all his problems on his own. He's just too stubborn to admit it. 10. When a guy sacrifices his sleep and health just to be with you, he really likes you and wants to be with you as much as possible ♥——

1. Guys are more emotional then they think, if they loved them truly.

2. Guys may be flirting around all day but before they go to sleep, they always think about the girl they truly care about.

3. Guys go crazy over a girl's smile.

4. A guy who likes you wants to be the only guy you talk to.

5. Guys are more emotional than they'd like people to think.

6. Girls are guys' weaknesses.

7. If a guy tells you about his problems, he just needs someone to listen to him. You don't need to give advice.

8. When a guy asks you to leave him alone, he's just actually saying, "Please come and listen to me."

9. No guy can handle all his problems on his own. He's just too stubborn to admit it.

10. When a guy sacrifices his sleep and health just to be with you, he really likes you and wants to be with you as much as possible ♥——

DONT FORGOT TO PLAY FREE ONLINE GAMES @ www.GamesWala.com :)