It should not be missed in order to refuel your body from functional metabolic changes during long hours
of sleep. It is best to include carbohydrates, fats, and proteins for an ideal nutrition such as combinations of fresh fruits, bread toast and breakfast cereals with milk.
2–Maintain a well-balanced diet for a healthy living.
A well-balanced diet is eating different kinds of nutritious foods in proportion. It will boost
your energy and will improve your welfare. Excessive as well as
deficiency of specific vitamins and minerals can also cause undesirable to your health.
3-Be conscious of how much salt you take in during snacks and meals.
The table salt is sodium chloride which is widely used as a flavor enhancer. High sodium intake is a risk factor for diseases like high blood, heartburn, osteoporosis, and other cardiovascular diseases.
Limit sodium intake by just reducing your consumption of salty foods without taking the option of salt substitutes.
4-Stay away from the buffet or
eat-all-you-can meals because it will possibly tempt you to eat too much to get a fair value of what you have paid.
Otherwise, you can go for nutritious foods such as fresh fruits,
vegetable salads, and low-fat foods. Stand firm and resist your craving to refill your plate for the second time.
5-Limit intake of processed foods as in canned goods,
refrigerated and dried foods. The food processing alters the natural components of the foods which makes it less beneficial to the body. The use of chemicals
to preserve, control and enhance the flavor can be more damaging to the systems of the body than enhancing health.
6-Consider eating whole foods.
Whole foods are nutritious foods having its natural compounds intact. It is neither processed nor refined. It
does not contain added chemicals such as flavorings, preservatives, and other ingredients. Start eating whole foods by adding slices of fresh fruits and vegetables to each and every meal.
7-The best and healthy way of preparing poultry
for a meal is to remove the visible skin and fats prior to cooking. Roast, bake or broil poultry
instead of deep frying to prevent oil absorption. Among the parts, the chicken breasts contain high protein and low fat which make it the better choice cuts.
8-Water is vital to sustaining a healthy life.
It is recommended to drink at least 8 ounces of 8 glasses of water every day. It aids the cells,
tissues, and organs to function normally. Body water deficit or dehydration can cause serious damage to kidneys and other organs
which may result in mental confusion, coma and even death if not given medical intervention immediately.
9-Maintain a low-fat diet.
Foods that are naturally low in fats are fruits, vegetables, beans, and grains. Make sure to check the product labels you buy from the market. The fat content label per serving should not be
greater than 2 to 3 grams. It is best to choose the fat content of 1 gram of fat per 100 calories.
10–Supplement your body with iron nutrition.
Iron can only be taken from food sources such as red meats, fish, poultry, cereals, leafy vegetables, and raisins. It serves as a fuel to energize our body by helping in red blood cell production. Take iron-rich foods with Vitamin C for effective iron absorption.
11. Eat banana for breakfast
It is an effective weight loss plan known as the miracle Morning Banana Diet. In this diet plan, all you need is to eat a banana for breakfast; drink adequate water; no more eating after 8:00 PM and sleep before midnight. It is proven to be effective since bananas increase metabolism.
12-Include high-fiber foods in your diet plan.
It is a simple means to maintain health and physical fitness. High-fiber foods can be found in
whole foods such as fruits, legumes, nuts, grains, and vegetables.
Fiber contents can help enhance your energy and will keep you away from diseases such as cardiovascular disease.
13- Carbohydrates do not increase weight.
It is not advisable to cut down carbohydrates intake because it is the primary food source of energy
and contains low fat. The side dishes eaten with rice and the spreads
placed in the sandwiches are the ones that need to be limited if losing weight is your goal.
14-Treat yourself for a non-fat yogurt and combine it with your favorite fruit
slices. Dairy products such as yogurt are naturally rich in Calcium to strengthen bones and vitamin A which plays a great role in making our skin beautiful. Non-fat yogurt also contains friendly bacteria known as probiotics to enhance digestive processes.
15- Drink orange juice or eat orange every day.
Citrus fruits are high in Vitamin C that can enhance our immune system which improves our
resistance to infection. It also facilitates in the absorption of iron for the prevention of anemia. Other sources of vitamin C include berries, tomatoes, kiwi and green leafy vegetables.
16-Enjoy eating steamed oysters.
Oysters are rich in zinc. Zinc is needed for the production of cells and the repair of tissues. It also helps in the
normal functioning of the immune system and the reproductive system. Zinc can also be found in other food sources such as beef and pork.
17.-To have a brighter and healthier eye,
eat foods rich with vitamins A, C, E, beta-carotene, and lutein. These are all antioxidants that can
decrease your risk of eye problems especially age-related macular degeneration which can cause blindness as you grow old. It can all be taken from green leafy vegetables.
18. Don’t eat if you are not hungry.
It will cause you a lot of weight. The moment you feel hungry, drink water because sometimes we respond
to our thirst by eating. After drinking and you still feel the same way, eat but don’t overdo it. It slowly and enjoy your food without adding any more foods to your plate.
19-Control yourself from eating too much during holidays and parties.
Foods prepared can be very mouth watery but you need to resist it by staying away from the preparation. As much as possible, set in your mind that you need to eat only nutritious foods at a nonexcessive amount.
20-Be conscious of what you are drinking.
Sodas, coffee, energy drink, and alcohol drinks contain a lot of calories. It concentrates more on
making your belly fats bigger. When you feel thirsty, the cheapest and most helpful for your body is to grab a glass of water or diluted freshly squeezed juice instead.
21. Junk foods literally mean useless.
It does not do any good to your body. It is high in sodium, calories and a lot of chemical ingredients to
attract buyers with artificial flavoring. Instead of buying junk foods for your snacks and break time, substitute it with nutritious fruits and vegetables.
22-Reduce your sugar gradually
in your hot or cold drinks until you don’t need it anymore. White sugar does not contain any vitamins or
minerals, and brown sugar contains a very small amount of no nutritional importance. Sugar and honey are also fattening and can cause tooth decay.
23-Give fruit or toys
instead of giving candies and sweets to children as present or reward. Children as young associative learners will later associate harmful foods with good events. This might overshadow
their thinking about the true value of a healthy and nutritious diet. As much as possible, practice a healthy lifestyle with the young ones.
It is important to be careful about how much you eat.
Know the intended number of servings of packed foods before eating. Some packed
noodles can be small in packages but they sometimes prepared for two or more persons. Others fail to realize this and eat the whole pack of noodles making their calories and food intake double.
25-Eat more fish .
Whitefish is low in fat and oily fish has high omega 3- fatty acids. Fish oil or omega 3-fatty acids are unsaturated oil that cannot be found in other food sources. It will help the body combat cholesterol and will help maintain a healthy heart function.
26-Omega 3-fatty acid
It is beneficial in getting rid of cholesterol but for those who do not like to eat oily fish can substitute Flaxseeds instead. It is composed of Omega 3 fatty an acid which is available in different nutrition store. You can take this once a week as your food supplement.
27-Be careful of what you buy in the grocery store
an attractive food package and expensive price do not necessarily mean that it is healthy. Famous product endorsers can also be very convincing but you should not believe everything you see and hear from them. It is best that you have your own knowledge of what is good for you.
28-The most important thing to know about allergy is the allergen.
Allergens are substances that trigger allergy which can be in the form of dust, pet’s hair, scents, pollen, and smoke. Trace the pattern of your allergy. Sneezing after cleaning your house might mean that your allergens
29- Do an elimination dieting if you suspect that you are allergic to foods.
Do this gradually by eliminating each food you usually eat for a period of 2 to 4 weeks to see changes. The process will be repeated in an opposite manner by introducing again the eliminated food to see if allergic symptoms will be manifested.
30-The best way to deal with food allergy is to avoid its triggering factor.
Check food labels carefully for additives that can cause you allergic reactions. If you suspect that a specific additive can cause you the allergy, avoid those as much as you can. Consider fresh and unprocessed foods.
31-Monitor your food intake by keeping a diary.
List down all your activities including all the foods you eat. Take note of when your allergies begin to show. It may establish a connection between your allergic reactions and a particular food, or something like scents, soap, cosmetics, clothing that you wear or your pet’s fur.
32-Do not hesitate to ask the ingredients of the menu
when eating at restaurants, parties or when eating foods prepared by someone else. It is important to know this information for your own safety and precaution. Always bring with you antihistamines or anti-allergy drugs as prescribed by your doctor for emergency cases.
33-If possible, wear an ID bracelet that indicates your allergy.
This will help other people know what triggers your allergic reactions in cases of emergency. You may also consider telling your family members, officemates and friends about your allergies before going to a buffet. In this case, they can alert you of the food you should not take.
34-It is important to seek help from experts
such as allergist or immunologist for better diagnosis and treatment of your allergies. They
may perform several tests to identify the specific triggering factors. They will also provide you medical prescription suited for you.
35-It is best to check if you manifest signs and symptoms
of allergies in the widely known food allergens such as soy, milk, peanuts, seafood, and eggs. If it cause you itchiness, sneezing, swelling and hives; keep it away from your home and avoid these as much as possible.
36-As soon as you discover that you have a food allergy, you need to adjust
your meal plan as well as your nutritional intake. By getting rid of the triggering foods, you may need to supplement the nutrients lost. Diet modifications are necessary but still observe a well-balanced diet to maintain a healthy body without the food that triggers your allergy.
37-Sometimes the food allergens are your favorite foods which could be
more difficult for you to get rid of.
Try to condition your mind that foods and additives that can trigger your allergies are not edible. In this way, you can gradually avoid temptation of eating or tasting bits.
38-It is better not to eat any kind of nuts
even if you are aware of the specific type of nut you are allergic to. Determine carefully the content
of what you are buying because nuts are not only present in some food products but are also used as ingredients in shampoos, soaps, and lotions.
39-Stress, tension, and anxiety can also trigger allergies.
Try to determine the causes and deal with it by relaxation, meditation, reflection and
other kinds of coping techniques. Drink milk before sleeping at night it can greatly contribute to a good rest thus decreases your potential to be stressed out.
40-Always be ready because allergic reactions may occur anytime and
Imagine different situations in advance about having an allergy and how you can handle it if you are away from your home. This will help you prepare and think for your safety first than panic and not do anything at all.
41-If your children have food allergies, teach them not to accept any food
given by their friends, classmates or anyone without your confirmation.
Let them know what they are allergic to and the symptoms they will manifest in order for them to seek help from adults or their school clinic when it occurs.
42-Avoid all kinds of milk and dairy products if you have milk allergy.
Make sure to have alternative nutrition or substitute milk nutrients by eating calcium-rich foods and Vitamin D. Consider eating more spinach and broccoli or talk to a dietician to provide you with a more planned diet.
43-Supplement yourself with vitamin C.
Vitamin C functions as a natural anti-allergy. A recommended intake of 1000 mg of vitamin C taken two
times a day can be a natural treatment for the relief of your allergies and asthma. It should be taken from fresh citrus fruits not canned juice or processed foods.
44-Taking a bath before going to sleep at night is recommended for those
who have allergies with pollen.
It is difficult to avoid pollen but reducing your exposure can be attainable. Stay inside especially on hot, dry and
windy days. Always close your windows and doors with your air conditioner on. A carpeted floor is not recommended for those with dust allergies. It will trigger sneezing and itchiness continuously. Otherwise, purchase a vacuum cleaner to clean it more often. Bed covers should also be changed often to keep from setting in. Leaving your footwear outside your room is also a good idea to prevent more dust.
45-It is best not to share your bedroom with your pets especially if you
Place them in a separate room to avoid inhaling their hair and dead skin cells. Sometimes others who have a different type of allergy may develop allergic reaction to pets more often to those who share a bed with their pets.
47-Wear gloves and mask when dusting or cleaning your house
to prevent inhalation of dust. Keep your stuffed toys or place them in a sealed plastic wrap. Always wash floor rags to prevent the growth of molds. Make sure to vacuum or clean under your bed and always use a damp cloth to wipe the dust off.
48-For skin allergies such as contact dermatitis, you should know the
surface or texture that you are allergic to.
The most common causes of skin allergies are fake jewelry, leather-made materials, and metals. If
you are allergic to these, make sure that you will place a cloth or cover to prevent direct contact with your skin.
49-Wash skin surface with cool water and mild soap immediately
after you developed rashes and itchiness from a known chemical irritant. Don’t scratch to prevent wound and further infection. You may use calamine lotion to treat itchiness but not in the face area or near the eyes. If rashes will continuously develop, seek for medical help.
50-Have a daily workout or exercise –
Exercising and a daily workout will not only give you a healthy body but also help in purifying your body
and mind through the release of your aggressive endorphins and emotions. Through exercise, you can take in more oxygen allowing your body to pump blood faster.
If you know who is going to read the resume you are going to submit, then you would be able to decide on the kind of content you want to establish on it. For example, if the resume would go through a Human Resource person, then you simply have to indicate the necessary information, which would make you qualify for the job. However, if it is going directly to the manager or employer, then you will have to be more specific.
Make your resume easy for a person to read.
You have to keep in mind that in most cases, your resume is just one of the many resumes submitted on a daily basis to the company you want to work for. Thus, the person reading it may simply get a quick glimpse of your resume to make a decision. If it is not easy to read, then it may get tossed out by the person easily.
Include the details that the reader wants to hear from you.
It is very important that you become more familiar with the requirements of the company when it comes to hiring you. This is because it can help you determine the more important details that you can include in your resume. For example, if you are applying for a managerial position, then you should focus on indicating related experiences, which can help you do the job well.
Make your resume short and direct to the point.
Since there is a huge possibility that you are not the only applicant of the position you want, then you should make your resume short and direct to the point. When a manager reads your resume, it is safe to assume that he does not have all day to do that. Thus, he may not have too much patience in looking for the information he wants from your resume.
Determine the very purpose of the resume.
Although you are making the resume to get the job you want, it is actually just the first step that you are going to take for it. Thus, the very purpose of the resume is to get your potential employer to contact you for an interview. Once that happens, you can then focus on your interview performance to land on the job you have been dreaming of.
Provide examples to back up your strengths and qualities.
Many people create resumes and list down their strengths and qualities like being creative, problem solver, hardworking, and such. However, this actually does not prove anything, for anyone can create a long list of it. What you can do to stand out is to connect them with real experiences you have in your work or life in general, to illustrate that you do have such qualities.
Determine your priorities.
In coming up with your resume, you have to determine what you really want, so as to make something that is really effective. You need to determine whether you want a job for career advancement or simply to earn money from it. By doing that, you would eventually see the steps that you need to take in order to reach your goals.
Take some time.
Take your time in coming up with your resume for the job that you want to apply for. Make up a rough draft of it, perhaps in a form of a word document, before finalizing it. While checking your draft, you should check out not just its content, but also how you have formatted it, since it is also important when it comes to considering the reader’s experience in checking it out.
Do your research.
If it is going to be your first time to create your resume, then you should do your research about it. There are lots of books as well as websites, which can provide you with resume samples. By checking them out, you would be able to have something, which you can base your resume on.
Double-check the information.
Before finalizing your resume, you should thoroughly check its content, so that you can ensure that it is free from errors. You need to see to it that the dates, the numbers, and all the other data it contains is correct. When a resume is free from errors, you are increasing your chances of getting the job that you want.
Make up your mind about the job.
Prior to submitting your resume, you should properly assess first, if you really want the job that you are applying for. Although you may qualify for it, and you are confident that you are going to get it, it is still best if you land on a job that you really wanted in the first place. This would ensure that you would have the necessary drive to excel on the job and be involved with it for a long time.
Applying for many jobs.
Lots of people today send out resumes to almost every hiring company that they come across with. They do it with the notion that the more resumes they submit, the more chances they have in landing on a job. Although it is true, it may also increase your chances of landing on a job, which you really do not like in the first place.
What to do in responding to job postings.
Whether you have found the job postings through the internet or locally, it is very important that you read thoroughly to obtain the necessary details. Check out where the
company is located, the date that they would start to receive resumes, and such. If you feel that there are some details that you need that are not indicated, then make use of their contact information and call them.
Learn more about the position.
Before coming up with your resume, you should learn more about the position that you are applying for. When you do that, you would be able to determine, whether you are really qualified for it or not. Aside from that, you should also try to check if you do have past experiences, which can help you in the job, should you get hired for it.
Know your potential employer.
Do your research about the company that you want to work for. When you gather information about your potential employer, don’t forget to check out its mission and vision statements, and understand them properly. Aside from that, you should also try to learn more about the kind of working environment the company is trying to develop.
If you want a long term job.
If you are applying for a job position that you want to get involved with for a long period of time, then you should carefully select your potential employer, prior to coming up with your resume. Choose an employer that has been in business for quite some time, so that you are assured about its stability. Aside from that, don’t forget to indicate in your resume qualities of an employee that is committed enough for long term involvement.
Coming up with your main resume heading.
There are lots of options that you have when it comes to your main resume headings. You can choose to have headings that show your qualifications, work experiences, skills, languages, and such. Some people also start with their objective; however, this one may be omitted, since it is quite obvious that the objective of your resume is to get the job or to get interviewed.
Seek help from a friend.
If you are having a hard time in trying to come up with a resume format that you can start with, don’t forget that you can always ask your friend about it. Approach a friend who has successfully landed on the job he wanted, and check out his resume. Just take note of the format, and start from there.
Adding more headings.
When you have other specific headings that you want to add on your resume, you should consider whether your potential employer is interested in it or not. For example, if the company you are going to apply a job for is involved with computers, then adding Computer Skills heading could be a good idea.
Make use of quality paper.
One of the first things that employers would notice about the resume is the quality of paper that is used. There is no need to go with the more expensive ones. It is best to focus on quality, and veer away from papers, which may have certain scents. Focus on papers that are quite sturdy, so that the reader won’t have difficulties in reading it.
Uncover unstated needs.
In job postings, you can be assured that the company that made it has unstated needs, and they may base hiring their employees to that. Therefore, you should try to do more research about it, so that you can uncover their unstated needs. If you are able to do that, then you can improve your chances in getting the job that you want.
Submit your resume to an online job portal.
There are lots of potential employers today, which depend on certain job portals to find people to hire. Thus, it is best if you submit your resume to these job portals. This way, aside from hunting for the job that you want, you can also let potential employers find you.
Using keywords for your resume.
In submitting your resume to online job websites, it is best if you make use of certain keywords, so as to increase the chances of companies in finding it. Many companies already make use of online databases to find potential employees. By making your resume easier to find with the right keywords, you are also improving your potentials in getting the job you want.
Using the right titles.
Since people, who are tasked in selecting potential candidates for the jobs they posted, also are pressed for time, then in most cases, they only take about a few seconds in checking out your resume. Thus, you should focus on titles or headings, which can grab their interest. Provide it with the right description, so that employers would become more familiar with your background by simply checking on them.
Proofreading your resume.
The importance of proofreading your resume cannot be overemphasized. Just a small error on it can already end your chances of getting the job. Thus, it is best if you proofread your resume at least twice before submitting it. If you have a resume that is short and precise, then proofreading it would not take you too much time.
How to shorten your resume.
Since most employers do not have the time nor the patience to read through long paragraphs, what you can do is to make use of bullet points in your resume. Using
bullet points and numbering can actually help you in summarizing all the things that you want your potential employer to know about you. With that, it makes reading it a more pleasant experience for your potential employer.
Establishing the right resume order.
When it comes to having the right order for your resume, you should come up with the most important information first. For example, if you deem that your work experience is the one that is most important for your employer, then you should put it at the topmost portion. This should also apply in enumerating skills that you have gained through your experiences or trainings.
Determine your direction.
Indicating certain things in your resume, which can help your employer learn more about where you are going, could also improve your chances of landing on the job. This is because employers want to hire employees who have clear pictures of what direction they want to take in their lives. Thus, indicating your professional goals can be a wise decision, or at least make your resume in a way that it communicates it.
Since there are lots of fonts that you can choose from in writing your resume, it is best if you focus on certain guidelines about it. One of the most important things about writing a resume is to make it as clear as possible so that the reader won’t have difficulties in reading it. Thus, when it comes to the size of your font, you should focus on 11 or 12, while Arial and Times New Roman are good choices for the style.
Availability for the job interview.
In submitting your resume, it is best that you tell your potential employer about your availability for a job interview. Aside from that, you should also indicate that you can always provide references when needed. Since you have indicated them, you should also be prepared in receiving a call from them for an interview, as well as for your references.
In listing down your skills.
Simply enumerating your skills may not get the job done, as far as landing on the job you want is concerned. Thus, instead of simply enumerating them, you should also state how the company can benefit from them to catch their attention. Doing that would make your potential employers think about the things you have stated.
Always focus on the positive.
Avoid any kind of information, which can promote negativity, whether in your experiences or about yourself, when you write your resume. This is also applicable
when it comes to being interviewed. If you are asked about your previous employer, you should not mention any kind of negativity about them.
Gone are the days when attaching a picture in a resume is of prime importance. This is because most employers are not interested in how you look, unless you are applying for an acting or modeling position, which focuses more on the physical traits of individuals. Most employers these days are more interested in your skills and experiences, and how you present the information to them through your resume.
Although listing responsibilities under your experiences is one of the things that lots of people are doing today, you can actually make it better, by listing achievements instead. Most employers are already quite familiar when it comes to the functions of a certain position. Thus, listing down the responsibilities may not attract their attention, as much as your achievements would.
Tailor suit your resume.
Many people these days follow a practice where they create a generic form of a resume and send it out to as many potential employers as they can. Although this kind of practice can save you time, it may bring down your chances of landing on an interview. The best way is to tailor-fit your resume to each company that you send it to so that you would be able to increase your potentials of getting a call for an interview.
If you are going to list down your achievements in your resume, as much as possible, utilize numbers in illustrating them. For example, indicating a certain percentage of how much you helped the company in terms of its revenue generated, would illustrate it better for them. By doing that, it would give them an idea that you are indicating a fact, and not just any kind of claim.
Be more specific.
When you come up with a resume, where you are going to connect your skills to your experiences, you should become more specific about it. For example, don’t just state that you have gone the extra mile in helping a customer. Instead, you should indicate the steps that you took in helping him.
Identify the problems of your potential employer.
Identifying the problems of the company you want to work for can help you in landing on the job you want. What you can do about this is to check out the kind of industry the company belongs to. For example, if one of the issues the company is currently facing
is about its marketing efforts, then you would know what skills you have, which you can indicate in your resume.
Listing down your work experiences.
There is no need to list down all your past work experiences, especially if you are not very proud about some of them. Focus more on listing down your work experiences, which are relevant to the kind of position that you are applying for. Aside from that, avoid those experiences you have, which only lasted for a couple of months.
Including your age in your resume.
In most countries around the world, age discrimination is actually considered illegal. However, many companies still consider age as a factor in hiring their employers. In relation to that, it is wise not to include your age in your resume. However, only indicate it, if the company would require you to.
Your resume is actually all about selling yourself to your potential employer so that he would be convinced of giving you a shot for an interview. Thus, you should focus on this kind of mindset in writing your resume. However, you should also avoid overdoing it, since it can also bring down your chances of getting hired.
Go for it.
Even if you still do not have any kind of real working experience, you should not hesitate in applying for the job you want, as long as you truly believe that you are qualified for it. Just indicate your volunteer work, summer jobs, or training, especially if they are relevant to the job that you want.
Avoid gender confusion.
There are certain names of people, which can be used for both males and females. Thus, if you have such a gender-neutral name, then you should do something to avoid your potential employer to experience confusion regarding your gender. Include a prefix in your name, so that your employer would know if you are a male or a female.
Don’t lie on your resume.
Although people are pretty much aware of the consequences of it, many still lie in their resumes, and even on their job interviews. You have to keep in mind that employers today, especially those who belong to the HR department, have ways of checking out your background. Thus, if they found out about your lie, then chances are, you won’t be able to get it. Aside from that, lying on your resume can also cost you your reputation for good.
Excluding irrelevant information.
Many companies these days do not pay attention to a potential employee’s religion, political affiliation, and such. Thus, such information can be considered as irrelevant, since they just consume more space in your resume, without helping you landing on the job. Therefore, it is best to skip these facts, so that you won’t be wasting your time as well as your potential employer‘s.
Considerations to have.
In writing your resume, you should have a number of things you need to consider while doing it. Aside from considering the kind of job you want, you should also consider the kind of salary you are aiming for, as well as the job’s level of responsibility. Doing that would help you come up with a resume that will provide an image that would match the things you are aiming for.
Reading job ads.
When you check out the job advertisement that the company you want to work for has posted, it would actually provide you with lots of helpful information. Aside from taking note of the qualifications they want, you can also check out what kind of business they are involved with. By knowing that, you would be able to see what they have in common with other companies, and determine the kind of employee they are searching for.
Pages in your resume.
Lots of people debate about the length of their resume. Some say longer is better, while others say to go with the shorter ones. What you should take note though is that employers usually do not have time for lengthy resumes and application letters. Thus, it is best to make it as short as possible, such as just a single page or two, so that you can get the interview you are waiting for.
Reviewing your resume.
It is always best to review your resume for more than just once. However, it is better to have someone take a look at it, before you submit it to the company you want to work for. There are times when you would not be able to see your own mistakes, which is why an impartial friend would be able to help you out with it. Just keep in mind though that no matter what they suggest, it is still you who will make the final decision for it.
Use your best printer.
If you have a number of printers in your house, then you should use the best one for it. If you have a laser printer, then you should know that it is the best kind of printer for resumes. Print out your resume on a plain white paper, which is made in good quality, and avoid most fancy stuffs.
Designing your resume.
Your resume’s design should be as simple as possible. There are actually lots of sample of resumes you can find on the web these days, in which you can base your design on. If you want to start on it from scratch though, you should keep in mind that you need to avoid fonts that are too small. Aside from that, you should also become more consistent throughout its content.
Coloring your resume.
When it comes to the color of the text in your resume, you should make use of black for it. This is because using that color, combined with a plain white paper would make the resume appear as professional as possible. Aside from that, you need to consider that many employers will photocopy your resume, especially if they are scheduling you for an interview.
Become more selective.
If you have just done a rough draft of your resume, and you found out that it is too lengthy, being selective can actually help in cutting its length down. Being selective means that you should only indicate information on your resume that is relevant or has a purpose. Thus, when you scan through it again, and found sentences that do not have any purposes, then you should take them out.
When you read your resume, you may immediately make assumptions that it is clear and very understandable. However, you have to make sure that it is understandable not just for you, but also to the reader. Thus, you should recheck it over and over again, and have someone else take a look at it as well.
Your last resort.
If you have been trying over and over again in writing up a decent resume, and you still end up unsatisfied of the results, then you should come up with another solution for it. As your last resort, you can always have someone create it for you, such as your friend or a professional writer. However, make sure to properly explain what kind of resume you want, so that you would have a resume that you have envisioned it to be.
Describing your previous work experience.
When it comes to providing the details of your past work experience, you can actually indicate the responsibilities that you had. However, it is also best that the person reading your resume be able to understand what kind of business your previous employer was involved with. To address that, you can actually indicate the web address of your past employer’s website, so that your potential employer can check it out himself.
Supporting your propositions.
If you have certain propositions for the company that you want to work for, it is best that you provide it with adequate support. Aside from that, you should also be more specific in supporting it. For example, if you aim for improvement in employee productivity, then you should provide the steps in achieving it.
Some of your past jobs may be more relevant than the others.
Some people mistakenly consume lots of space in their resumes for emphasizing on jobs, which are not relevant to the position they are applying for. Thus, it is best that prior to writing your past work experiences, you should jot down those that you want to focus on more.
Gather your thoughts.
Before you even start writing your resume, you should gather your thoughts about the information that you are going to provide in it. This would help you have the right mindset in coming up with a resume that you really want. Aside from that, it would also help in making your resume writing experience a smoother one.
Updating your resume.
It is always best to keep a digital copy of your resume on hand. With that, you would be able to update it anytime you want. Updating would mean adding more relevant content to your resume such new training experiences, academic programs, and such. By doing that, you are ensuring that you are not missing out in mentioning important details.
Mentioning people you worked for.
If you have the experience in reporting or working with top executives in the industry that you belong to, mentioning their names on your resume would not be a bad idea. Make sure though that it is fine with them, if your potential employer would try contact them for confirmation. Aside from mentioning them, you can also ask them to become your character references.
Come up with a resume that does not provide a negative impression.
If you have been around, when it comes to the types of jobs that you have been involved with, then you should only indicate those that are more important. Aside from that, you should not indicate those jobs you had before, which were short-termed. This is because employers want to hire people who are decided on the kind of work they want. Aside from that, they also long for people who want to get involved with them on a long term basis.
Avoid jargons as much as possible.
If you are a technical person, you need to keep in mind that when you submit your resume there is a big possibility that the manager that would view it is non-technical. Thus, it is best to avoid technical jargons in your resume as much as possible. This is
because, your potential employer may not want to spend extra time on your resume, by researching about the words that you have used in it.
Position the text in your resume as clear as possible.
Although it is a good idea to come up with a resume that is only a page length, you should also make sure that you don’t cram up too much text in it. Therefore, you should provide good spaces between the words and the lines in your resume. Doing this may make your single-paged resume to two pages, however, it would become more presentable, and less confusing.
When you had years of experience in a particular company.
If you have been with a particular company for quite some time already, and have been promoted for a number of instances, then you should list down all your positions in it. List down your roles and positions that you have attained in the company, which may have developed your skills further. Doing this can increase your chances in getting the job, especially if you are able to get your employer’s attention.
Online sample resume templates.
When you search through the internet, you may find lots of websites, which offer free resume samples that you can use as templates. However, you need to be careful in making use of them, since some might be designed for specific positions, which you may not be applying for. Aside from that, sticking with sample templates may also make your resume look more generic.
Your old work experiences.
If you have been working for 10 to 15 years already, then there is a big chance that you have already been promoted to different positions. Thus, it may no longer be necessary to list down your past working experiences, when you were still starting out. It is best to focus on the most current job experiences that you have, especially those that are relevant to the position that you want.
There is no need to make use of fancy designs when it comes to writing your resume. Cute little flowers may appeal to you, but it would not have the same appeal to your potential employers. Aside from that, it could even make your document less professional.
The most important parts of your resume.
Two of the most important parts of your resume would be your name and your contact details. Thus, your name should be the first thing that would appear on it from the top, to be followed by your contact details. Aside from that, if you have more than two pages in your resume, they should still appear on the other pages.
How to showcase your accomplishments properly.
Indicating your accomplishments on your resume may not be enough to impress your would-be employer. To properly present it, you have to start by stating an issue, or a problem that you were able to solve for them. After this, discuss the steps that you took, which solved the problem that made everyone happy.
Focusing on actions.
When you write your resume, it is best to use action words or verbs. By doing that you would sound more proactive. Although resumes are based on the past, you should also make it in a way that it would sound like it is aimed for the future, which should impress most employers.
If you want to become more specific on your achievements by stating certain numbers to illustrate it, it is best that you write the numbers down, instead of doing it by words. Writing numbers such as “$100,000” instead of using “one hundred thousand dollars” would create a better impact on your readers.
You educational attainment is also a very important piece of information that you want to include in your resume. However, stating the kind of degree that you have achieved may not be enough. It is best if you can supplement it with something, which can indicate that you have worked while studying, or have done other productive activities.
The associations you were involved in.
Some people think that including associations in the resume is not necessary. On the contrary, it is actually one of the important items to include, especially if the kind of company you are applying to encourages their employees to develop their people skills or teamwork.
When you indicate certain educational attainments, such as a degree you earned or more, you should be prepared in providing the necessary supporting documents for it. Although most employers may not ask for such documents at the initial stages of the hiring process, it is still better to get them prepared, since you might be required to submit them before starting your work.
Summarizing your qualifications.
Providing a section in your resume to summarize your qualifications can offer you the edge that you need over your competition. This is very possible, especially if you are able to do it properly. When you write down your summary of qualifications, you should
keep in mind that some employers may just choose to read it, instead of the entire document.
When to write your resume.
Writing your resume can be done with your laptop or your personal computer. However, it is best if you do it at night time, or very early in the morning. This is because these are the usual times when you won’t have to deal with too many disturbances. If you are using a laptop, do it inside the room, or somewhere peaceful, so that you can really put your mind into it.
Saving a copy of your resume.
Saving your resume on your desktop is a good idea since it would make it very convenient for you to update it. However, it is also better if you have a backup plan for it, just in case your computers get infected with a virus or something else. What you can actually do is to save your resume online, which you can do by simply attaching it to your email, and sending it to yourself.
Turning off the internet.
If you experience having your computer running slower than usual when you start writing down your resume, you should try turning off the internet first. Doing that can actually improve the speed of your computer. Aside from that, you should also turn off the other running programs, not just to improve the speed of your pc further, but also to get rid of distractions.
Rearranging your resume.
If you are not satisfied with the outcome of your resume, there are lots of things that you can do to remedy the situation. One of which would be to rearrange your resume. This may not change the content of your resume, but it can improve its overall effect, as well as its appearance.
Emphasizing your strengths.
When you want to emphasize on your strengths, such as indicating that you have “strong leadership skills” or “excellent attention to details”, you need to be cautious about it. This is because anybody can actually do that. However, to make sure that you make a good impression, then you should ensure that the rest of your resume would support what you indicated.
Using the objective section.
For lots of people, the objective section of the resume can be the most confusing part. What you need to take note though is that you have two choices when it comes to it. You can either omit it or include it in your resume. If you choose to include it, you should consider the objective of the company, in writing your own objective.
Show that you are interested in.
Some people think that one cannot express how interested he is of the position he is applying for on the resume. However, you can actually do it, by simply taking note of a few things. You simply need to become more specific; focus more on the needs of your future employer; and, show that you have done your research and you know what you are doing.
Although this tip is usually provided for interviews, being confident in writing down your resume could also help you a lot. This is because when you are confident, you won’t hesitate to include the necessary things, which can make you stand out from the rest. Aside from that, it would also help you attain the right mindset in writing down your resume.
Let your new employer recognize the effort you put into your resume.
When your future employer recognizes the effort that you have invested in your resume, then your chances of being considered for the position would improve. To achieve this, one of the things that you can do is to tailor-fit your resume to the position that you are applying for. Although this may take some time, it is definitely worth it, especially if you can get the job.
Recalling some rules in writing.
Although these are the very basic rules in writing, many people still have the tendency to forget them, perhaps, it is due to the fact that resumes have different formats, compared to regular articles or letter. Some of the rules include a capital letter at the start of the sentence; titles do not need periods in the end; a comma should be followed by a space; and, many more.
Providing an email address.
Due to the fact that most companies are going digital these days, it is best if you can provide them with a contact email address. Your email address should be created in a professional manner. Aside from that, it should contain at least your first name or your initials, so that the people reading it can associate it to you.
Do not use the tools to highlight certain things excessively. A person reading your resume and sees too many words that are bolded, italicized, or underlined, can get irritated by it. Thus, you should minimize the use of them. Use them only to highlight very important information such as your name, address, and such.
Indicating your cell phone number.
Some people would advise you not to indicate your phone number in your resume. This is because receiving a call from a potential employer can catch you off guard. However, if you do want to include it, you need to be prepared in answering their calls at any time of the day. This is because they could be calling you for an interview.
Submitting the resume with a cover letter.
If you are going to submit your resume with a cover letter, there are certain things that you want to take note of. One of which is to properly match your resume with your cover letter layout. In other words, they should have the same font, text size, margins, and headings.
How to review your resume properly.
Proofreading your resume several times can actually help in identifying errors on it. However, if you really want to ensure that it is free from errors, what you can do is to do something else once you are done writing your resume. After a few hours, check it out again, since the break would provide you with a fresher mind to double-check it for errors.
Questions to ask after reviewing your resume.
Once you are done reviewing your resume for a number of times, there are certain questions that you want to ask yourself. Such questions should ask you whether your resume was compelling enough, professional-looking, clear and easy to read, free from grammatical errors, and such.
Forget other things first.
Prior to writing down your resume, you should forget other things first. This can actually help you out in coming up with a resume that is focused on more important things. Aside from that, it can also help you in writing a resume in a more positive tone.
Submitting your resume.
In these modern times, there are different ways of submitting your resume to a company. You can submit it by yourself, through email, or even through an online job portal. Before submitting it though, especially if you are going to do it through email, make sure that it is saved in the right kind of doc file so that your potential employer can open it.
Make up a plan.
Before sitting down on your desk to write your resume, you should come up with a plan first. By doing that, you would be able to identify your direction properly. Aside from that, you can also uncover your qualifications and achievements more effectively.
The elements of a resume that can land you an interview.
A resume that can make an employer contact you for an interview is something that is clean, appealing, and something that can soothe even tired eyes. Aside from that, it should also provide a dynamic summary of your qualifications, which target the requirements of the job you are applying for.
Do not use “I” in your resume.
Using I and other pronouns in the resume is not a good idea. This is because resumes are best written in the third person point of view. Doing that would make your resume not just more appealing, but also more professionalized. On top of that, it would also make it more believable.
Do not use too many articles.
Using too many articles in a resume is not a good idea, especially if you want to save on space. Articles would be words like “a”, “an”, or “the”, which can be considered as fillers. By minimizing the use of such words, you won’t just be saving space, but it can also make your potential employer focus more on the important things.
Using professional language.
When you apply for a job, your resume should sound as professional as possible. Doing it that way would improve your chances of getting hired for the job. To write in that manner, your resume style should send out a message that you are reliable, presentable, and of course, professional.
Whether you have found the job that you wanted to apply for or not, it is best if you constantly practice and perfect your resume writing skills. This can improve not just your skills in writing resumes, but it can also help you with other things as well. Have a friend check out your resume, and ask him for an honest assessment of it.
If you need a professional Resume please feel free to contact us we will be happy to help you.
We hope that you have all the tools you need.
Leave us comments or feedback if you like this article.
Heart rate The heart rate is the number of heartbeats for a period of time, usually one minute. It varies base on many parameters such as :
Age Sexe Physical form Body shape The presence of a pathology The emotions, stress
physical activity, weather
Hormonal changes or fluctuations
Taking medication, etc.
The American Heart Association states the normal resting adult human heart rate is 60–100 bpm. Tachycardia is a fast heart rate, defined as above 100 bpm at rest. Bradycardia is a slow heart rate, defined as below 60 bpm at rest. During sleep, a slow heartbeat with rates around 40–50 bpm is common and is considered normal. When the heart is not beating in a regular pattern, this is referred to as an arrhythmia. Abnormalities of heart rate sometimes indicate disease
It is slightly higher in women than in men. The hearts of children beat faster: in the newborn, between 120 and 160 times per minute! On the contrary, in athletes, the heart rate can drop to very low levels, up to 40 bpm. When you exercise, the heart rate increases, especially as the effort is sustained. The muscles are better supplied with oxygen and nutrients. The heart rate, however, reaches a threshold that can not be exceeded, which corresponds to the maximum heart rate.
How to measure Heart rate
Place two fingers (the index finger and the middle finger) on an artery, at the wrist for example, or the neck. Count the number of beats thus felt for a minute precisely. To make sure is recommended to repeat the operation three or four times in a row and then average the results obtained.
Heart Rate Monitor
The heart rate monitor most of the time is used by professionals it is particularly useful for endurance athletes, in order to better dose their effort. In many cases, it may not be accessible to everyone
An electrocardiogram is used by the cardiologist Is a diagnostic tool that is routinely used to assess the electrical and muscular functions of the heart. While it is a relatively simple test to perform, the interpretation of the ECG tracing requires significant amounts of training.
Complications associated with a high heart rate
High blood pressure; insufficient blood supply to the heart muscle due to coronary heart disease (atherosclerosis) Valvular heart disease, Heart failure, cardiac muscle disease (cardiomyopathy) Tumors or infections; Other medical conditions, such as thyroid disease, certain lung diseases, electrolyte imbalance, or alcohol or drug abuse Emotional stress or the consumption of large amounts of alcoholic or caffeinated beverages.
Causes of a high heart rate
Lack of exercise, poor eating habits, smoking, alcohol, and drugs consumption Heart diseases and health issues ( illness)
Food for a good Heart Rate
Omega-3 fatty acids found in fish and fish oil such as salmon, tuna, mackerel Lean meats, nuts such as almonds or walnuts Leafy Green vegetables, and most fruits Whole grains, Fiber and bean sprouts
How to naturally lower heart rate
Relaxing and trying to remain calm. Practice physical activity Take 30 to 45 minutes walk recommended in nature or far from the urban environment Take a warm shower or bath, stay in for long relaxation time Avoid stress, enjoy to relaxation music, stretching Practice Yoga or another form of meditation
Your heart is a precious gift, a unique body engine Take care of yourself and enjoy a long life.
Anxiety is considered as a psychological and physiological state, it is also a disagreeable emotion and considered as a Normal reaction to stressful situations.
when Anxiety it becomes very excessive become an Anxiety disorder
Although this is a normal reaction to stress, it can take the form of the pathological disease and the person who suffers for a long time can develop other mental health disorders such as depression, etc..
What are the symptoms of anxiety?
Common Psychological symptoms
Common physical symptoms
.Fatigue .Sleeping Troubles
.Headache .Irritability .Phobia( Feeling Fears for small or big things) .Panic Attacks .Heart palpitations ( fast heartbeats )
.Choking sensation .Excessive sweating; .Hot flashes or, on the contrary, chills .Muscle tension .High blood pressure .Chest Pain and tightness .Body tremors generalized to the whole body; .Nausea .Diarrhea .Numbness
What are Natural treatments of anxiety (disorders)
Meditation is a type of relaxation that has strong soothing and calming properties. Few minutes in a quiet place are enough to chase the anxieties.
There are several types of relaxation that will help you feel better and avoid stress. Some type of relaxation are professional others are general, classic practices such as :
Music and art therapy
Healthy eating habits will help you feel better and be in a good mood.
Rest is an ally of good health and has immediate positive effects on brain and body function
Sleep at least 8 hours (adults) Children need more hours depending on age.
Toddlers 1-2 years 11 to 14 hours
Preschoolers 3-5 years 10 to 13 hours
School-aged children 6-13 years 9 to 11 hours
Teenagers 14-17 years 8 to 10 hours
Avoid the consumption of alcohol and caffeine.
Surround yourself with positive relationships, privilege constructive conversations with friends, family members, colleagues regardless of your social background (Work, School, etc …)
Get involved in social activities, sports, leisure.
Avoid staying alone for too long ( avoid isolation).
Discover activities, a recreation that makes you feel good.
Be Involved in community activities and build a social network.
It is very necessary to ask the help of a mental health professional if the anxiety becomes much more excessive.
Support from family members is important for complete healing.
Often Evoking Mental health problems is synonymous with judgment, rejection, and condemnation, yet everyone can find themselves in a situation of anxiety disorder regardless of age, sex social status.
Let’s be kind, help those who suffer from it.
One thing that most middle-class people don’t know is that many wealthy people started out just like them. Most of them worked hard at a job they probably didn’t like, to make ends meet. It was through this hard work along with smart decisions that most made their wealth. For many in the middle-class, the thought that they too could be wealthy has never occurred to them. We often get so caught up in life that our perception becomes our reality. Today, I am going to show you wealth secrets that the rich don’t want you to know. Now, in all honesty, they probably don’t care that you know. Some of them are so simple that you might already know them. Knowing their importance is the next step.
Keep a journal
Now, why would something like this be important? The answer is simple: accountability. When I go over my fact-finding questions with a prospective client I always delve into what their short, medium and long-term goals are. Often, they have never thought about them. For many, it never occurs to them that they should have goals. These can include family, financial, career or personal goals. Having them is the first step, writing them done is the second. Keeping track of them is important because as time goes on you will push them to the side, or even forget about them. You absolutely can’t do that. You don’t want to be 80 years old thinking about them and not be able to do anything about it.
Your money should be working for you, not the other way around
Conventional wisdom says that you must get a job and work hard to build wealth. There’s truth in that, but if your only means of income involves trading time for money, then your income potential is limited by the number of hours in a work week. The wealthy know that making money doesn’t always require hard work, and they take every opportunity to generate new sources of passive income.
Passive income can come from several sources, including rental properties, royalties on creative works, or investing. You don’t need a lot of money to start investing, but it’s important to keep your portfolio diversified so you don’t expose yourself to too much risk. Don’t try to time the market by selling when you think it’s at a peak or buying when you think it’s at rock-bottom. That approach is almost guaranteed to lose you money. You’re better off buying quality investments and holding them for the long term.
It’s important to understand the costs associated with all of your passive income streams. For example, if you run several rental properties, there may be maintenance costs that eat into your profit. Similarly, when you invest, there may be costs associated with your investment products, like fees for each trade or expense ratios on mutual funds. Try to keep these low to help maximize your profits. Index funds are a great choice for investors who want a cheap way to diversify their portfolio and earn substantial returns.
Value trumps cost
The middle-class often worry about the cost of an item or service, and rightfully so. The problem lies when you worry about cost so much that you forget about the value aspect of any transaction. If I told you that you had to give me $500 and in a few weeks, I will give you $2000, would you do it? Hell yes, you would do it! What if I was an accountant? You see, wealthy people understand that hiring professionals saves you money. Seeking the advice of those in the know may cost money, but ultimately is a bargain at the end. The poor always focus on sticker shock for items that cost a good amount of money, often neglecting that there is probably a reason they cost that much money. Meanwhile, they are bled dry by small transactions. Always analyze the value, not cost.
Keeping up with the Joneses will cost you every time
Most people think the rich live lavish lifestyles, and while some of them do, many of the wealthy got where they are by living frugally and investing a big portion of their earnings. Oracle of Omaha Warren Buffett still lives in the home he bought in 1958 for $31,500, and Amazon CEO Jeff Bezos — currently the richest man in the world — still drove his old Honda Accord for years after becoming a billionaire. It can be difficult to avoid the temptation to spend beyond your means, but it’s crucial that you resist. Otherwise, you could find yourself in debt, which will hamper your ability to save for the future even more.
Set a budget for yourself, if you haven’t already, and strive to set aside at least 20% of your income for savings whenever possible. When you get a raise, raise your monthly savings amount before doing anything else. And if you’re already in debt, take steps to pay it down. A balance transfer card is a nice option for tackling credit card debt. You could also try a personal loan.
Time trumps money
Nothing, I mean nothing, is more valuable than time. The reason that is so is that time cannot be replaced, almost everything else can be. When I look back at my 20’s I think of all the bad money decisions I made, and it definitely bothers me. What bothers me the most, however, is the amount of time I wasted. I cannot make up those years. I can, and will, make up the money, but I can’t make up the time. One thing people need to understand is that every day you waste is one less day you are wealthy. The rich understand this, which is why they have extreme urgency when it comes to goal-obtainment. I hear it all the time. I will pay that off when I get a better job. Or I will start saving when the summer is over. I am sure you are reading this now and thinking about things you are putting off.When you put things off you have discounted your time, and your time is the most valuable thing you own.
Time is your most valuable currency
When it comes to investing, your most valuable asset is time. The money you contribute earlier in your life is more valuable than the money you contribute later, thanks to compound interest. At first, you’ll just earn interest on your initial contributions, but over time, you’ll also begin to earn interest on your interest, helping your balance grow much faster. Consider this: If you invested $10,000 when you were 25, it would be worth over $217,000 by the time you turned 65, assuming an 8% annual rate of return. But if you waited 10 years to invest that $10,000, it would only be worth $101,000 in the end.
Even if you can’t afford to invest much money today, your small contributions could still grow into a large sum over time, so you’re better off starting now rather than waiting until later. Automate your investments whenever possible so that you don’t have to worry about remembering to set aside the money on your own every month.
Trading time for money
One thing the wealthy the wealthy understand is that you will never become rich if your only method of making money is trading your time for money. What that means is that you must have passive forms of income to create wealth. What are passive forms of income? These include investment income, rental property income, ownership income and anything that makes you money without using your time and effort. What’s better than 1 million in the bank? The 70K a year in interest a year you could earn would be far better in my opinion. If you focus efforts on creating a passive income stream, you will be wealthy. Even something as small as $500 a month can really add up.
Be your own boss
There is a fear of going out on your own. The fear is often justified but what needs to be known is that you will never earn your full worth unless you work for yourself. The reason is simple, capitalism isn’t structured for paying people their full worth. If everyone got paid their full worth, then no one would own anything, because there would be no point. While it is impossible for everyone to be self-employed, understanding worth and potential are important. If you work at a job where you know for a fact that you are severely underpaid, you must address that. If you work at a job where you know for a fact that you have reached your earnings potential and it is capped, you must address that. Owners do what they must do to stay in business and turn a profit. You must do the same except for your goals and dreams. Make sure your potential is never capped.
Rapper Drake said, “You Only Live Once, YOLO,” and people took it and ran with it. In fact, it got said so much it lost its meaning. Drake can say YOLO for one simple reason, he’s rich. YOLO has been used to justify being an idiot whereas it should be used as it was intended, to live a better life. While you might die tomorrow, chances are you will live a long time. What that means is that you must have a long-term outlook when it comes to life. Living life in the now is for rich people and hippies. You must make decisions based on what will better your life in the long-term. This includes saving and investing your money. Thinking long-term will help your money grow and enable you to achieve major goals like retiring wealthy. If all the choices you make are to get through the month, all you will ever do is get through the month.
Another important topic is panic. People have lost more money panicking throughout history than in any other way. I have a few clients that were paid extra compensation from their employers with stock options. Every payday they would buy a share of their company’s stock and the employer would match that share and give them one for free. Over the past 20 years, there have been 2 major stock market declines, the dot.com bubble in the early 2000’s and the crash of 2008. Each time, people with company stocks got hit hard and lost much of the value of their portfolio. Those that sold missed out on a huge windfall, whereas those that held on made all their money back and much, much more. There are no absolutes in investing, but one thing is tried and tested. You never make money by buying high and selling low. Panic will destroy your bottom line and even prevent you from obtaining your goals. It could be the difference between retiring early, or not at all.
While I appreciate the concept behind the “Latte Effect,” (the Latte Effect states that if you save small amounts consistently you will become wealthy over time) I believe it is not the greatest problem. We live in a throwaway society and sadly one of those things we throw away is our money. There are certain establishments that destroy your bottom-line with markup. The leading culprit is restaurants. Think about it, they buy a beer for $1.50 and sell it to you for $5. They buy a chicken breast for $1.00, cook it, and sell it to you for $12. The wealthy know that spending too much time dining out will crush your bottom-line. Treating yourself with a $5 latte here and there is nothing compared to $100 nights out, once a week. Remember that if you spend more money every month on pizza and wings than you save, you have messed up. Big time.
Ignore the bullshit
There is a whole industry of bullshit that exists. Much of it is contained with the media we consume. Here is a list of things that don’t matter:
What celebrities do, ever
What politicians are doing, for the most part
What some “expert” thinks about any subject
What the people who don’t live in your home think
What is on the news, for the most part
The reason these things are not important is that they don’t better your life at all. Celebrities do not care about you and by paying attention to them you are indirectly making them richer. Politicians are not in the business of saving you. It is idiotic to think they will ever make your life better. What they can do is try to not make your life worse and institute programs that help those who need it. Experts are important when it comes to planning, not when it comes to predictions, like how the stock market will fair. If an expert could consistently predict the market you would never know, because they would never tell anyone. People outside your door will think what they want about you, just like you do about them. We all have biases, so it is important to understand other people’s opinions are meaningless to your life. Lastly, the news is in the business of staying in business. They stay in business by getting you to watch. They get you to watch by sensationalizing almost everything. If we all focused on what was important to us and our families as much as we did about everything is, the world would be a better place. The wealthy focus on the things that matter to them, the poor focus on what everyone else is doing.
It’s best not to go it alone
Wealthy people don’t always know the most about finances or investing, but they do understand the value of expert advice from a professional. While some people might balk at the cost of hiring a financial adviser to manage their money, the wealthy understand that, with an adviser’s help, their money could grow faster than it would if they were managing it on their own.
A financial adviser may be able to suggest investments and strategies that you hadn’t considered to achieve your financial goals more quickly. It’s crucial that you choose a fee-only adviser, though. Unlike fee-based advisers, fee-only advisers don’t earn commissions on the investment products they sell to you, so you don’t have to worry about any potential conflicts of interest.
Wealth rarely comes overnight, but by being responsible with your money, seeking out new and greater sources of income, and asking for help when you need it, you can steadily grow your net worth over time.
A tried and tested strategy to obtain wealth is to focus on efficiency. The wealthy know that there are obstacles in their way as they attempt to obtain wealth. These obstacles are taxes, interest rates, fees, and their own habits. As a rule, they try to pay as little tax as possible, eliminate high-interest debt, save on fees, and develop wealthy habits. Many people complain about taxes and yet never do anything to lower their taxable burden. Many more complain about the wealth of large institutions yet make them richer by paying absurd interest rates on debt. Even more, still complain the world is out the get them and yet it is their habits that ultimately do them in. Eliminate debt, save your money, invest for the future and pay as little tax as you can along the way. That is an efficient machine that will lead to wealth. It is not brain surgery, it is common sense. The wealthy use this only a daily basis and it dictates how they run their lives.
As you probably realize, these secrets aren’t secrets at all. They are a simple, straight-forward approach to becoming wealthy. If you apply them, the possibilities are endless. The wealthy attempt daily to lessen the effects of the things they can’t control and magnify the things that they can. At that point, it is all about making sound decisions. Do that, and you will be wealthy indeed.
“The only question with wealth is, what do you do with it?”– John D. Rockefeller
It’s not that communication techniques are inherently bad. The better ones are like better diet tips (eat less, move more)
— Speak respectfully, listen attentively. But they’re unhelpful because people communicate primarily by emotional states, not words. Brain imaging shows that we make judgments about what a person is saying based on the emotional tone
— Body language
Facial expressions, eye contact, level of distractedness, tone of voice
— Before the part of the brain that interprets the meaning of words is active.
If you feel that something your communication partner does is “stupid,” describing the behavior in the kindest language will not hide your true feelings, although it may well make you seem disingenuous or manipulative. Think of your gut reaction when someone uses “communication techniques” on you. Do you feel respected and valued or manipulated and patronized?
If It’s Important, Know Your Goal
Be clear on your goal in speaking with your partner.
Do you want to:
Get your partner to do something or stop doing something?
Express yourself and be heard?
Justify your negative feelings?
In intimate relationships, most people identify number 4 as the ultimate goal of communication. Yet their body language, tone of voice, facial expressions, and eye contact almost always indicate that their goals are numbers 1-3. What seems to them as failures to communicate are really failures to manipulate, broadcast, and justify.
The problem with goal number 1 is that it requires submission, and human beings hate to submit. People will almost invariably resist what seem like attempts to control them. When they do submit, they do it resentfully. Accumulative resentment destroys relationships.
You don’t want submission in a love relationship; you want cooperation which means you must show value. (It’s a simple formula: The valued self cooperates; the devalued self resists.) But you can’t just express value in words. Unless you feel it, the expression will be hollow and do more harm than good.
The trouble with goal number 2 is that strictly speaking, we can never express feelings without changing them. Mental focus amplifies and magnifies, creating a psychological equivalent to the observer effect in physics. Moreover, the brain loads into implicit memory other times you’ve experienced the feeling you’re trying to express. This gives historical meaning to your feelings that go beyond the current situation. Your communication partner will be focused on the situation (loaded with their own personal history) and will be unlikely to give the same meaning to the feelings you’re trying to express.
In intimate relationships, feeling heard is never enough. At those times when you felt heard in your relationship – when your communication skills worked – did you then feel closer, more connected, more valued? Did you feel more loving, caring, kind, and compassionate? If not, your partner probably felt on some level that your “communication” was part of an attempt to manipulate or control.
Goal number 3 falters because it’s difficult to justify negative feelings in a relationship without sounding accusatory, regardless of what communication techniques you employ. Justifying feelings is subject to confirmation bias
– you will only consider evidence that supports the emotional state while overlooking everything else. Your focus will amplify and magnify the negative, making everything and everyone else less important, which is why you almost always get reactive rather than validating the response.
A connection is basically the attunement of emotional states. Though it doesn’t have to be positive (you can be attuned to your spouse at the funeral of a loved one), attunement cannot exist in a state of emotional reactivity, when a negative feeling in one causes chaos or shut down in the other. It is extremely difficult to regulate emotional reactivity with words. Even when there is no hidden Motivation to convey how the other is failing or defective, merely attempting to translate the emotional experience into words runs a high risk of sounding artificial or, worse, manipulative or dishonest.
Positive attunement occurs through interest and caring, that is, one has to be interested in and show sympathy for the other. Interest and caring, like all emotional states, are conveyed primarily by facial expressions, body language, and tone of voice, not by words or communication techniques.
Bottom line: Change your emotional state and the words will follow, but it won’t work the other way around.
How Communication Techniques Can Make Intimate Relationships Worse
When people are emotionally disconnected, the use of communication techniques makes them feel manipulated, and not just because the most popular ones are patently unnatural, more suited for a therapist’s office than a living room, kitchen, or bathroom. There is almost always a hidden agenda in the use of communication techniques – goals 1-3 above.
There no need for making the mathematic Equation . Communication between you and your partner must be clear and honest.
Building a home in Vancouver, British Columbia often comes with a lot of questions like how much is it going to cost you, where can you find land, how to keep costs low and stay on budget and why not just buy an existing home?
First, why not buy an existing home and skip the hassle? Buying an existing home comes with its own set of problems and solutions and it doesn’t mean you’ll avoid any hassle.
When you build your own home, you get exactly what you want from the size of the house and the number of rooms to the color on the walls and finish on the floors. Unlike when buying an existing home you have a say in the finished product.
However, while your dream home might already be finished to perfection in your mind, you have to start from the bottom up and consider every cost associated with building a home before you can get what you want.
The typical cost per square foot to build a house in Vancouver, BC runs between $200 and $350+dollars per square foot. Some prices are even as high as $500 or more per square foot. The larger the house, the more expensive the build. Higher end finishes will also cost more. Home building prices in Vancouver vary wildly.
The average cost to build a house can range from as low as an average of $300,000 to $350,000for a 1000 square foot home to double, triple or even quadruple that amount. An average sized 2500 square foot house, for example, will cost anywhere between $500,000 and $875,000 to build based on these price considerations. Higher end finishes will increase the price dramatically.
It’s important to note that the price per square footage doesn’t encompass the total cost to build the home. Factors including land prices and other services should also be included in your estimate to get a final idea.
All costs for building your home should be reflected in your contract, but your building contract may not include additional services such as project manager fees. If you are already starting to feel confused, this is where your contractor and project manager comes in.
They help you figure out all the costs before you even begin. If you haven’t researched land for building yet, they will help you with that as well.
Finding and Surveying Land
Land prices are based on many different factors including land quality, desired location, square footage or acreage, and current market conditions. Since prices can range from anywhere in the low thousands to well over a million dollars, you’ll want to factor land costs into your budget and try to stay within your range.
For this article, we will focus on average land costs. In most cases, you’ll also need to include the following expenses:
Fees for a Land Surveyor who determines soil conditions, topography, and bearing capacity. A land full of rock and stone will be harder to carve into, but building on soft or marshy land will require more support and precautions to prevent foundation cracks from excessive moving or settling.
Fees for Zoning Requirements include the maximum size house that’s allowed and other property restrictions. The assessor will tell you how far back from the street your steps need to be and how much front yard space is required by the city. Every area has its own set of restrictions so don’t assume that one piece of land is the same as the next.
Other considerations when finding land include whether sewer and water come via city pipes or private wells and septic systems need to be installed which affect costs associated with building on the land.
Rural land further away from civilization and city amenities are less likely to have city sewer and water and more likely to require wells and septic systems.
Land closer to the water or city will cost more than rural land, however not all rural land is buildable. If land already has running water and electricity, that is a bonus since you’ll save on some costs.
Knowing the neighborhood you want to build in is important as well. When buying a home already built, realtors will consider prices of other homes nearby to determine the best value for your property.
This should be considered when building your home as well. If all the homes in your neighborhood appraised at an average of $450,000 you will lower the value of your own property if you build a house that appraises in a higher price range, $650,000 for example.
Land prices will vary based on location. In North Vancouver, for example, land and building prices are much higher than they are in the more rural eastern parts of Vancouver. West Vancouver also offers higher priced land, but you can typically find parcels to build on for under $300 per square foot.
Architectures, Engineers, designers, and contractors
Your estimated budget for your dream home should include the cost for architectures, engineers, designers, and other contractors. Contractors offer various services from building the home to running the entire project with project management or cost consulting services. Architectures can be included in this process or consulted with in advance of hiring a contractor or project manager.
If you aren’t familiar with the planning and follow through for building a house, like many new home builders, you will want to consider hiring a project manager. Once you know where you want to build your home and have factored in the associated costs, you’ll want to decide if you want to pay for both an architect and a designer.
While an architect designs the house using engineering, design theory, and creative invention they often provide project management services. Though they use engineering concepts in their designs, often an engineer is still needed to consult on structural and mechanical elements.
Designers, on the other hand, are helpful for interior space planning and organizational flow. Often all three are needed to create the best home layout and avoid any unexpected surprises during the building phases.
What are the benefits to cost consulting and project management?
Everyone involved in the building process from the architecture designing your house plans and contractor building your foundation to the painter putting on the finishing coat of that must have, in-style color and the landscapers who seeds your brand new lawn should be included in the project to gauge an accurate price.
Project managers specialize in managing the process from start to finish preventing surprises from popping up outside of expected contract prices.
Cost consultants are there to make sure you pay a fair price for services rendered. Since costs vary widely from one service to another, from one contractor or business provider to the next, a consultant can help you choose the right services within your budget and help you get the best value for your money by providing real time data and estimates.
What’s in a contract?
The contract includes all costs associated with building your home from material costs with contractor markups and trade labor fees to contingency amounts that allow for overages or unexpected cost.
The contingency amount, also known as the escalation allowance, is usually a percentage price and keeps you from coming out-of-pocket in the event of issues or additional unknown needs. Contracts are broken down by the following:
Permits and Additional Fees
Inspection and Survey Fees
Construction Costs: Soft Vs. Hard
Construction costs include hard costs and soft costs. Hard costs are controllable, fixed costs like time and labor, various trade’s contract prices—for example, the painter will get a fixed price of $10,000 to paint a 2500 square foot home, and materials excluding extra’s that may be required due to surprises popping up during the build.
Hard costs only change according to the price of the finishing materials used in construction. High-end materials, for example, will cost more than the lower end equivalents.
Soft costs fluctuate depending on the contract. These costs cover everything not included in the hard costs such as:
Land related costs
Architectural, engineering, and legal fees
Insurance and bond coverage
Design consulting services
Additional Cost management or project management services
Realty taxes, land surveys, and environmental testing
Appraisals and inspection fees
Construction trailer and equipment
Energy consumption fees
Finishing Touch Factors That Affect Costs
Besides land prices, architecture and design services, labor and materials, building permits, fees, insurance coverage, and additional equipment needs, the end cost to build your new home will increase or decrease based on whether you use high-end or low-end finishes or require additional equipment like bobcats and cranes.
This lists some factors that will increase or decrease the cost of your project.
Your desired home size, square footage, and the number of stories and rooms you want will all determine a higher or lower price when building your home. A larger home requires a larger foundation, additional building materials (more planks, more drywall, more beams, additional windows), and a longer build process which also increases labor costs and time associated with the build.
Your home’s shape also makes a difference. Square homes are typically easier and faster to build than say a circular home that would require custom building materials and mechanical’s to be installed.
Your roof matters as well. There are different shingle materials and the slope and accessibility of your roof will cause the price to fluctuate. A gambrel, for example, has many gables and eaves, which mean more cutting and specialty pieces to lay roof on.
Materials include everything from the beams used in your foundation and drywall that you’ll hang your pictures on to lighting and faucet fixtures. Determining price range is almost impossible until you know what type of materials you’ll use. Counter tops, for example, come in many different options and price points as do cabinets and paint colors.
Appliances are another consideration in building prices. Your basic appliances include an oven and stove and a fridge. However, your newly built home might need more like a new washer and dryer for your awesome laundry room. Appliances range in price from a couple hundred dollars to thousands of dollars for high-end products.
Mechanical Systems. You’re heating, air conditioning, water, septic or sewer systems all come in high-end or low-end options as well. You’ll want to consider the cost of all mechanical equipment as well. For some materials, it is worth it to spend more.
Design features include your finishing touches such as crown molding, paint colors, bathroom vanities, counter tops and cabinet materials and colors. The number and location of your bathrooms, size, and location of closets, and if you want additional organizational features.
Landscaping design and planning. Cost increases come from options like running an outdoor speaker system, creating ponds or garden areas, adding trees or structural features like porches, patios, and play sets, or putting in a pool.
Security systems are a hot topic and should be considered in today’s digital market. Features for home security include apps that allow you to control it from your phone, anywhere which help protect your home. These features can be installed when the home is built.
Building a home requires multiple contractors and services to come together to create the finished, livable piece. While the average price per square foot to build a home comes in at around $250 that doesn’t include all the price considerations mentioned above.
When determining the cost to build your new home, don’t forget your line items for building permit costs, structural engineering and architectural needs, and survey and inspection fees.
It’s easy to become overwhelmed when considering all the factors that come into play when building your home.
The best way to make sure you get the right result for your money and time is to start with knowledgeable experts who answer all your questions and guide you through the process.
With a busy schedule and sometimes working late into the evening, building a healthy morning routine has been a challenge for me. In the past when I’ve developed a morning routine, I often felt I was sacrificing sleep. I’ve experimented with meditation, morning exercise, gratitude journals, intermittent fasting all with the goal of creating a healthy morning routine, in order to feel energetic and grounded for my day. Often, I found myself not being able to stick to the routines, since the time demands were too great. I ended up sprinkling in these activities when there was time, but never really sticking to one thing.
During my commute to work one day I was listening to the Podcast Works for Me – “How to Make Yourself a Morning Person” with the hopes of finding inspiration on how to build a healthy morning routine. The podcast discusses the outcomes of the podcast author challenging herself to a new morning routine, with the help of scientific research. The morning routine is called RISE-UP, a method developed by Alison Harveyof the Golden Bear Sleep and Mood Research Clinic. She is a professor of clinical psychology at the University of California, Berkeley. The real take away that I got from the author of the podcast – Francesca Levy, was how she got the feeling of time to herself. In the podcast, she described how having a young child and a busy work schedule left her feeling that she didn’t have any time to herself. This feeling having no time or time to yourself seems ubiquitous in our culture and can lead to frustration, anxiety, and burnout. Creating this morning routine is really about creating time for self-care (Smullens., 2015).
RISE UP METHOD
The RISE UP method aims to help those suffering from severe sleep inertia, also known as morning grogginess. Harvey describes sleep inertia as “the technical term for the normal and natural transitional state of lowered arousal and impaired performance following sleep.” Sleep inertia can last for a period of 5 to 20 minutes of grogginess, this includes the feeling of heavy eyes, body pain and a desire to go back to sleep. Harvey describes sleep inertia as a normal transition from sleep to being awake and recommends it’s best to get up and start moving. So that strong impulse to hit the snooze button is a natural impulse but snoozing doesn’t improve alertness or sense of being awake during the day (Kaplan et al., 2018). Part of this may be due to the fact that snoozing, starts another sleep cycle, but doesn’t allow you enough time to complete a sleep cycle, which typically lasts from 90 to 120 minutes (Natural Patterns of Sleep).
RISE UP Steps Refrain from snoozing – Avoid hitting the snooze button on your alarm Increase Activity – Perform physical activity within the first hour of waking Shower or wash your face and hands – Shower or wash your hands and face with cold water Expose yourself to sunlight – Expose yourself to natural sunlight first thing in the morning Upbeat music – Listen to upbeat music, since taste in music is so subjective, choose music that makes you feel energetic and upbeat Phone a friend – To make this easier, suggest this morning routine to a friend, who you can call to in the morning and they can offer you accountability and vice versa.
Research on the RISE UP method
Refrain from snoozing – Pressing snooze extends sleep inertia/grogginess by delaying physical activity and the physical stimulation that comes with physical activity. Snoozing also affects the sleep-wake cycle, which increases sleepiness (Kaplan et al., 2018).
The sleep-wake cycle or the circadian rhythm is a daily pattern that signals our body when it’s time to sleep and when it’s time to be awake. For most people, the sleep cycle is seven to nine hours and our time awake is 15 to 17 hours (Natural Patterns of Sleep).
These cycles are controlled by a set of hormones, one of them being adenosine. Adenosine is nucleoside, a chemical that our bodies naturally produce, which is important in energy transference and is also a neuromodulator. Adenosine begins to be released and accumulates once awake, the levels continue to accumulate throughout the day, when it binds to specific receptor sites, it causes an inhibitory type action, leading to drowsiness. Which is why the longer you stay awake the sleepier you become. Caffeine and adenosine belong to the same chemical group called xanthines, caffeine can readily bind to the adenosine receptor in the brain. When caffeine binds to the adenosine receptor in neurons of the brain, there is no effect on the receptor, but it does block adenosine from binding. Which is why
caffeine promotes wakefulness, but only temporarily. Once the caffeine is cleared from the body, the adenosine is still there and the feeling of sleepiness will likely return (Urry et al., 2014).
Increase activity for the first hour – Studies has shown that exercising at night can decrease the feeling of sleepiness, and may cause difficulty falling asleep as well as sleep quality. Exercise increases your core temperature, releases adrenaline and increases your heart rate, which promotes wakefulness (Kaplan et al., 2018).
Shower or wash your face and hands with cold water – Cold water applied to the skin causes vasoconstriction, which is the constriction of blood vessels. Cold water causes reduced blood flow in the skin and studies have found that vasoconstriction in the hands and face reduces subjective sleepiness (Krauchi et al., 2006)
Exposure to sunlight – Morning bright light turns off melatonin production and promotes an increase in cortisol levels. Light exposure upon waking can reduce morning grogginess and reset the circadian rhythm (Kaplan et al, 2018).
Upbeat Music – Studies have shown that upbeat music can decrease subjective sleepiness (Kaplan et al, 2018).
Phone a Friend – Greater social contact has been found to reduce subjective sleepiness. A study of flight crews found that when crew members took short breaks that involved socializing, this could mask their sleepiness (Neri et al . 2002).
Practical Tips and My Experience with the RISE UP Method
When living in the pacific northwest, relying on sunshine can be unpredictable, especially in the winter months. One way to ensure that you have exposure to light in the morning is by using a sunrise-simulating alarm clock. I’ve been using the Philips HF3520 Wake-up Alarm Clock. This alarm wakes you up by simulating a sunrise, where the light gradually gets brighter, and if you aren’t awake yet, the sound of soft chirping birds begins. In the beginning, I mainly woke up to the sound of chirping birds but eventually began to wake up before the wake-up time I had set.
Rather than a shower right away, I woke up and washed my face with cold water, then went out for a run with my dog, followed by some stretching. This allowed me to get natural light exposure and exercise within an hour of waking. I really enjoy the quiet in the morning, it almost feels as though you have that little part of the world to yourself. I live by the Fraser River and I noticed that the birds are calm, some still sleeping, the river is calm, almost still and it’s so quiet that the clanging of the tags on my dogs’ collar seam
ed to be the loudest noise on the walkway.
I opted to not play upbeat music in the morning. Personally, I found the upbeat music too stimulating in the morning, I prefer to take that time in the morning as more of a meditation on the natural world, where I listen to wildlife, the river and the rustling of the wind. The last, step is phoning a friend, honestly, I did not do this step. Mainly since who wants to be called at 5:30 am? I did make sure to talk to my partner in the morning, but I didn’t find that conversation made me feel more or less sleepy.
What were my personal results of taking 4 out the 6 steps of RISE-UP? The first thing I noticed is how much I enjoyed that time in the morning that felt like my own, previously it felt like as soon as I woke up, I was on the clock so to speak – making breakfast, putting lunch together, feeding the dog and cat breakfast, etc. Now it feels like I have 30 minutes plus, that are mine, where the world is still and quiet. I also noticed that I had more energy in the morning, so I found myself more productive earlier in the day, although I did find my energy fading at around 4 pm, so those days that I work late into the evening, I found a little challenging. I also found myself sleeping better since I was quite tired and ready to sleep earlier at night.
My dog also benefited from this morning routine, he was more attentive during our walk/run, he also had a calmer demeanor in the evening, rather than the usual boisterousness right after his dinner.
This routine is easy to get in the habit of and you can make it your own by adapting the exercise activity. You can do yoga on the balcony, go for a run, do tai chi, whatever you enjoy.
The other nice part is that it can be as little or as much time as you need, as long as you cover the main steps.
I encourage you to give it a try, throw some cold water on your face, go outside, get some sunshine, get some exercise and set yourself up for an amazing day!
“Natural Patterns of Sleep.” Healthy Sleep, healthysleep.med.harvard.edu/healthy/science/what/sleep-patterns-rem-nrem.
D.F. Neri, R.L. Oyung, L.M. Colletti, M.M. Mallis, P.Y.Tam, D.F. Dinges “Controlled breaks as a fatigue countermeasure on the flight deck Aviation Space & Environmental Medicine, 73 (2002), pp. 654-664
Smullens, SaraKay. Burnout and Self-care in Social Work: a Guidebook for Students and Those in Mental Health and Related Professions. National Association of Social Workers, 2015.
Kaplan, Katherine A., et al. “Rise and shine: A treatment experiment testing a morning routine to decrease subjective sleep inertia in insomnia and bipolar disorder.” Behaviour Research and Therapy, vol. 111, 2018, pp. 106-112.
Urry, Emily, and Hans-Peter Landolt. “Adenosine, Caffeine, and Performance: From Cognitive Neuroscience of Sleep to Sleep Pharmacogenetics.” Sleep, Neuronal Plasticity, and Brain Function, 2014, pp. 331-366.