chitchat

Do you have any experience with Jet Lag? Do know what causes it?
Jet Lag causes by the difference in time that occurs when we cross the time zones. we all have the internal clock that determines when we should sleep, wake up, eat, or perform other bodily functions during the twenty-four-hour periode. so most travelers are not able to adjust to shorter or longer day.

Jet Lag worse after a flight east than it is after a flight west, because most peolpe can adjust a little better to a longer day than they can to a shorter day. it's also true that people over thirty who tend to have a more established routine are likely suffer the most from jet lag.

How can we deal with Jet Lag?
The most intersting research on how to minimize the effects of jet lag are those are those that show the value of shceduling an early evening arrival. Can you imagine why that might be helpfull? it is because we probably just go to bed. this is also some evidence that light plays a role in accommodating a new sleep cycle.
in addition, it seems that a full stomatch increase the symthoms of restlessness and fatigue. in fact eating a samll meal on the plane should help as long as you don't find the nearest restaurant when you land.
finally, alchohol tends to dehyrate the body, which appers make the jet lag worse. so that is why it is better to drink a lots of water and avoid drinking alcohol on the plane.

how long it take to adjust to a new time zone?
we required a half a day for each time zone crossed, so if you can't include a stopover on a long flight, it is better not to schedule an important meeting for the day you arrival.
intersting article from Barron's book

Six weeks to go
Arrange to have any necessary vaccinations. Check if you need a visa and that your passport is valid. Order any medication you'll need. Organise pet/house/garden sitters.

Two weeks to go
Order your currency. Give a copy of your passport, travel insurance, tickets and contact details to a friend. Top up your mobile phone credit and check it's enabled for use abroad. Check the batteries in your smoke alarms and give a neighbour the code for your burglar alarm in case it goes off accidentally. Cancel your newspaper delivery.

Day Before
Ensure you pack your passport, money, tickets, driving licence, insurance documents, emergency phone numbers, camera, film, batteries, power-socket adaptors, sunscreen, insect repellent, headache tablets and antiseptic spray. Switch off your gas and electrical appliances. @ www.rdasia.com

Elex Book Fair at Roxi Square
To celebrate 24th years Elex Media komputindo. Discount up to 70%
30 January – 1 March 2009
Roxi Square, Jl. Kyai Tapa, Jakarta Barat
For more info : (6221) 53677834 ext. 3252, 3253 (Erni & Wina)

Mega Bazaar Computer promote by Dyandra Promosindo,
live at 7 cities in Indonesia
25 February to 1 March 2009
Cendrawasih, Assembly, Hall A, Hall B - Jakarta Convention Center.
For more info : www.megabazaarcomputer.com

• 2 cups all-purpose flour


• 1 teaspoon salt


• 4 teaspoons baking powder


• 2 tablespoons white sugar


• 2 eggs


• 1 1/2 cups warm milk


• 1/3 cup butter, melted


• 1 teaspoon vanilla extract

DIRECTIONS
1. In a large bowl, mix together flour, salt, baking powder and sugar; set aside. Preheat waffle iron to desired temperature.
2. In a separate bowl, beat the eggs. Stir in the milk, butter and vanilla. Pour the milk mixture into the flour mixture; beat until blended.
3. Ladle the batter into a preheated waffle iron. Cook the waffles until golden and crisp. Serve immediately. @ http://allrecipes.com

Have a nice breakfast Hope you'll have a great day ..

The time you spend at the office may be the most stressful part of your day, but it doesn't have to be. You have a greater ability to shape your office environment than you may realize.

• Take breaks throughout the day. It will help clear your mind and relieve pressure. Something as simple as going to the water cooler for a drink may do the trick.
• Enroll in a noontime or an after-work exercise class. This will give you a chance to unwind and a way to relieve stress.
• To help your workday go smoothly, try pacing your activities: Do more demanding work in the morning, when your energy level is higher, and easier work later in the day, when you may be tired.
• Try listening to music recordings, such as a pounding surf or songbirds, to help you relax. Such tapes are sold commercially. Use headphones if you'll be listening to them in the middle of the of the workday
• Get to work early or stay late once a week. You may be able to accomplish more when you vary your routine.

1. Avocados
   The cholesterol-lowering monounsaturated fat in these green health bombs can help keep your body strong and pain free. University of Buffalo researchers found that competitive women runners who ate less than 20 percent fat were more likely to suffer injuries than those who consumed at least 31 percent. Peter J. Horvath, Ph.D., a professor at the university, speculates that the problem is linked to extreme low-fat diets, which weaken muscles and joints. "A few slices of avocado a day are a great way to boost fat for women who are fat shy," says Leslie Bonci, R.D., director of sports nutrition at the University of Pittsburgh Medical Center.
2. Bananas
   Thanks to bananas' high potassium content, peeling one is a speedy solution to that stitch in your side. While a lack of sodium is the main culprit behind muscle cramps, studies show potassium plays a supporting role: You need it to replace sweat losses and help with fluid absorption. Bananas are also packed with energizing carbohydrates. One medium-size fruit has 400 milligrams of potassium and as many carbs (29 grams) as two slices of whole-wheat bread.
3. Berries
   USDA researchers recently placed fresh berries on their list of the 20 foods richest in antioxidants. Just a handful of blueberries, raspberries, or blackberries is an excellent source of these potent nutrients, which protect muscles from free radical damage that might be caused by exercise. Shop for berries by the shade of their skin: The deeper the color, the healthier the fruit.
4. Chicken Thighs
   Skimp on iron and zinc and your energy will flag. Cooking up some juicy chicken thighs or turkey drumsticks is the best way to get more of both. "Dark-meat poultry is significantly lower in fat than red meat yet has all the iron, zinc, and B vitamins that women need in their diets," says Seattle sports nutritionist Susan Kleiner, Ph.D., author of Power Eating.
5. Chocolate Milk
   There's way more to milk than just calcium. In fact, it's a damn near perfect food, giving you a lot of valuable energy while keeping your calorie count low, says nutritionist Susan Kleiner, Ph.D. The chocolate kind is loaded with calcium, vitamins, and minerals just like the plain stuff, but new studies confirm that milk with a touch of cocoa is as powerful as commercial recovery drinks at replenishing and repairing muscles.
6. Cranberries
   This packable fruit delivers a generous pre- or postworkout blast of carbohydrates (25 grams per ¼ cup). Plus, cranberries have proanthocyanins, compounds that help prevent and fight urinary tract infections. Running to the bathroom every 5 minutes definitely isn't the kind of workout you need.
7. Oranges
   "They're portable. They're a fruit you can get year-round. And they're a rich source of vitamin C," says Leslie Bonci, R.D., "which helps repair muscle tissue." One orange has all the C a woman needs each day—close to 75 milligrams. Vitamin C is also key for making collagen, a tissue that helps keep bones strong.
8. Peanuts
   No wonder Mr. Peanut never stops tap-dancing. Female soccer players kicked and sprinted just as well in the final minutes of a game as they did at the start when they added 2 ounces of peanuts a day to their regular diet, says University of Buffalo professor, Peter J. Horvath, Ph.D. The extra fat may help improve endurance by giving muscles energy to burn up front so they can spare muscle glycogen stores later
9. Potatoes
   Sweat like a pig? Four shakes of salt (about 1,100 milligrams of sodium) and a small baked potato is the perfect recipe for electrolyte replacement. "The electrolytes, sodium and potassium, help maintain fluid balance in and around cells and make sure muscles contract as they need to," says Leslie Bonci, R.D.
10. Salmon

Great for heart health, but here's an added twist: New studies are suggesting that monounsaturated fats and omega-3 fats might help lessen abdominal fat. It's too soon to understand the link, but "this could be particularly good for women working to tone their core," says nutritionist Susan Kleiner, Ph.D.

One of the lessons of these studies is that moderate changes (a diet with 20% to 30% of calories from fat) may be sufficient to help prevent breast cancer. But if you’ve already been diagnosed, you probably need to make bigger changes. Aim for less than 10% to 15% of calories from fat, and note these guidelines.

Eat well. There are thousands of food substances that have powerful protective properties. With few exceptions, these factors are found in fruits, vegetables, whole grains, legumes and some fish, so emphasize these foods to minimize your risk. Take 3 grams a day of fish oil, and stay away from all other added oils. Drink green tea. Avoid foods high in fat and refined carbohydrates, which may promote cancer, and avoid alcohol. A recent study of 240,000 women found that those who were postmenopausal and who had one drink per day had a 30% higher rate of dying from breast cancer than women who didn’t drink.

Exercise. Walk 30 minutes a day. Women who do regular physical activity may reduce the incidence of breast cancer by 20% to 30%.

Ease up. Chronic stress may increase the risk of breast cancer. Research shows that women with breast cancer who were the most depressed had a significantly increased risk of relapse or death. So breathe, meditate, do yoga, pray, practice tai chi. And spend time with friends and family: Women with metastatic breast cancer who met in a support group once a week for a year lived nearly twice as long as those who didn’t have the emotional support.

From Reader's Digest - October 2007