On 22 April join people around the world by taking 2 minutes to focus on the feeling of appreciation and gratitude for our fabulous planet:
http://www.heartmath.org/million_hearts/
Saturday, April 19, 2008
Saturday, April 5, 2008
ENERGY SLICE
Here's a quick 'treat' recipe, that's healthy for you:
INGREDIENTS
1/2 cup unprocessed bran
1/4 cup shredded coconut
1/2 cup wholemeal plain flour (or other flour if your allergic to wheat etc)
1/4 cup raw sugar (optional and not really needed)
1 cup of rolled oats
1/4 cup seasame seeds
1 cup of chopped nuts (pecan, walnut, brazil, almond - your favourite)
3/4 cup sultanas
1/2 cup butter (melted)
1 tablespoon honey
2 eggs (lightly beaten)
METHOD
Preheat oven to moderate (about 170C if fan-forced)
Lightly grease or line at 28cm x 18cm slice tin
Melt the butter and still in the honey
In a large bowl, combine all the dry ingredients
Pour in the butter & honey mix and the beaten eggs
Mix thoroughly
Press firmly into slice tin and cooked for 20-25 minutes or until golden brown.
Remove from oven, allow to cool for 5 minutes the slice (I do 3 x 6)
Allow to cool fully before removing from tin
Store in airtight container (if you need, I swear it won't last long though!)
Enjoy
INGREDIENTS
1/2 cup unprocessed bran
1/4 cup shredded coconut
1/2 cup wholemeal plain flour (or other flour if your allergic to wheat etc)
1/4 cup raw sugar (optional and not really needed)
1 cup of rolled oats
1/4 cup seasame seeds
1 cup of chopped nuts (pecan, walnut, brazil, almond - your favourite)
3/4 cup sultanas
1/2 cup butter (melted)
1 tablespoon honey
2 eggs (lightly beaten)
METHOD
Preheat oven to moderate (about 170C if fan-forced)
Lightly grease or line at 28cm x 18cm slice tin
Melt the butter and still in the honey
In a large bowl, combine all the dry ingredients
Pour in the butter & honey mix and the beaten eggs
Mix thoroughly
Press firmly into slice tin and cooked for 20-25 minutes or until golden brown.
Remove from oven, allow to cool for 5 minutes the slice (I do 3 x 6)
Allow to cool fully before removing from tin
Store in airtight container (if you need, I swear it won't last long though!)
Enjoy
Tuesday, April 1, 2008
Kirribilli: my home
From the 25m pool deck, across the Olympic pool - close enough to the Harbour to touch
View from gym window, across pool to Harbour Bridge: Inspiration in a cup!
Looking across Sydney Harbour to Kirribilli
Mobile phone manners
Got this from Flying Solo (see link under 'Favourites') and wholeheartedly concur:
It’s my observation that shortly after the mobile phone was introduced to society, we rewrote the book on manners. Here are seven things about mobile phone manners that really set me off:
Checking for and responding to every call and text immediately doesn’t make you important and indispensable nor does it make you look important and indispensable. It does make you seem like a person who can’t stand to be on their own for five minutes. The off button is the most important feature of your phone – use it regularly.
It’s hard to believe, but there are some places where it is inappropriate to hear mobile phone rings/beeps and alerts. At the top of my list are restaurants, churches, movie theatres, restaurants, hospitals and did I mention – restaurants? Once again the key here is utilising the oft-forgotten off button or silent mode.
Don’t answer/make calls at the same time you are ordering your coffee or lunch. The person trying to take your order thinks you’re an idiot, and so does everyone else in the queue.
Texting has its benefits, but it’s not the medium for cancelling work meetings, social dates or relationships. It’s an easy out for those who can’t be bothered explaining themselves or having a difficult conversation. It is however, brilliant for confirming both work and social appointments
Ringtones – Anything sounding vaguely like an actual ring is acceptable. Most music clips don’t make the grade, only for the fact that the tinny quality of the phone detracts seriously from he enjoyment of the actual music. There’s no question that I would love to hear a three second riff from Rhianna’s latest (particularly but not limited to – Under my um-ber-ellaaaa, um-ber-ellaaaa , um-ber-ellaaaa) but the phone just doesn’t do it justice.
The obvious and clear exception to this is Who Let the Dogs Out, which should be installed as a default ring on all mobiles.
Under no circumstances should you use the speaker phone functionality when other people are within hearing distance. This is doubly important for any personal calls. There are no circumstances under which we want to know about the inner workings of your family feuds or current status of your relationships
Never drink and dial or drink and text – the risk of saying something you’ll regret, or something that is actually true but you never intended the other person to know – is extremely high.
Have you got any more unacceptable mobile phone manners to add?
Resource: http://www.flyingsolo.com.au/p258414457_Mobile-phone-manners.html
It’s my observation that shortly after the mobile phone was introduced to society, we rewrote the book on manners. Here are seven things about mobile phone manners that really set me off:
Checking for and responding to every call and text immediately doesn’t make you important and indispensable nor does it make you look important and indispensable. It does make you seem like a person who can’t stand to be on their own for five minutes. The off button is the most important feature of your phone – use it regularly.
It’s hard to believe, but there are some places where it is inappropriate to hear mobile phone rings/beeps and alerts. At the top of my list are restaurants, churches, movie theatres, restaurants, hospitals and did I mention – restaurants? Once again the key here is utilising the oft-forgotten off button or silent mode.
Don’t answer/make calls at the same time you are ordering your coffee or lunch. The person trying to take your order thinks you’re an idiot, and so does everyone else in the queue.
Texting has its benefits, but it’s not the medium for cancelling work meetings, social dates or relationships. It’s an easy out for those who can’t be bothered explaining themselves or having a difficult conversation. It is however, brilliant for confirming both work and social appointments
Ringtones – Anything sounding vaguely like an actual ring is acceptable. Most music clips don’t make the grade, only for the fact that the tinny quality of the phone detracts seriously from he enjoyment of the actual music. There’s no question that I would love to hear a three second riff from Rhianna’s latest (particularly but not limited to – Under my um-ber-ellaaaa, um-ber-ellaaaa , um-ber-ellaaaa) but the phone just doesn’t do it justice.
The obvious and clear exception to this is Who Let the Dogs Out, which should be installed as a default ring on all mobiles.
Under no circumstances should you use the speaker phone functionality when other people are within hearing distance. This is doubly important for any personal calls. There are no circumstances under which we want to know about the inner workings of your family feuds or current status of your relationships
Never drink and dial or drink and text – the risk of saying something you’ll regret, or something that is actually true but you never intended the other person to know – is extremely high.
Have you got any more unacceptable mobile phone manners to add?
Resource: http://www.flyingsolo.com.au/p258414457_Mobile-phone-manners.html
Tuesday, March 18, 2008
CUT OUT THE FIZZ
I've been reading a few articles recently, not all of them new, but they all point in one direction - SOFT DRINKS ARE BAD FOR YOU.
Did you know soft-drink consumption has increased from about 47 litres a head annually in 1969 to 113 litres in 1999, according to the Australian Bureau of Statistics and industry data. And given each can includes the equivalent of 10 TEASPOONS of sugar, it's not suprising that in the US a 60% increase in soft-drink sales in the last 40 years equals the % increase of diabetes. Coincidence? I think not.
Another article also gave a link between soft-drink and the onset of gout and yet another noting there has been a 20% increase in deciduous "baby" teeth with decay among primary school children.
So, drink more water - it's healthier and cheaper!
Hint: find plain water boring? That's probably due to your sugar intake. Start with water and a squeeze of fresh fruit juice (eg lime, lemon). My personal favourite is pomegranate juice topped with soda water (30:70).
Did you know soft-drink consumption has increased from about 47 litres a head annually in 1969 to 113 litres in 1999, according to the Australian Bureau of Statistics and industry data. And given each can includes the equivalent of 10 TEASPOONS of sugar, it's not suprising that in the US a 60% increase in soft-drink sales in the last 40 years equals the % increase of diabetes. Coincidence? I think not.
Another article also gave a link between soft-drink and the onset of gout and yet another noting there has been a 20% increase in deciduous "baby" teeth with decay among primary school children.
So, drink more water - it's healthier and cheaper!
Hint: find plain water boring? That's probably due to your sugar intake. Start with water and a squeeze of fresh fruit juice (eg lime, lemon). My personal favourite is pomegranate juice topped with soda water (30:70).
Wednesday, February 27, 2008
Offshore Navigation Tip
When preparing for a coastal passage go onto Google Earth to check the Longitude and Latitude of each point, harbour, etc along the route and measure the distance between them.
Then set up a table with columns for point or harbour etc Waypoint, Longitude, Latitude, distance, time in hours at 6 - 7 - 8 knots.
Print out the table and put it in a plastic sleeve at the nav station so all the crew can check how far, how long and waypoints at any time with minimum mental exertion.
Courtesy of Stu Walsh via Boating Oz Feb 08
Then set up a table with columns for point or harbour etc Waypoint, Longitude, Latitude, distance, time in hours at 6 - 7 - 8 knots.
Print out the table and put it in a plastic sleeve at the nav station so all the crew can check how far, how long and waypoints at any time with minimum mental exertion.
Courtesy of Stu Walsh via Boating Oz Feb 08
The 10 minute lunchtime workout
A lack of physical activity drains your body of energy. Sitting at your desk all day hunched over your computer and sliding further into your chair results in heavy legs and a tight lower back.
Greater benefits of finding time to exercise include wellbeing and elevated moods that help us to perform at our best and cope better during stressful times. The catch-22 is that when we do get busy and stressed one of the first things to drop from our schedules is our daily exercise.
Of course, if you have injury, haven't exercised for awhile or have other concerns, take care. You should feel the work but it shouldn't cause pain. Any issues talk to your exercise leader or doctor.
Here are a few exercises to do during the day: it doesn't have to be lunchtime, also think:
* if you're on a conference call and hands-free or if you're early to a meeting;
* wasted "waiting time" eg waiting for the kettle to boil for that cuppa, waiting for transport etc
* some can be done seated, so if driving, red lights present a great opportunity.
Wall push-ups – push-ups are an excellent exercise that uses your entire upper body. If you haven’t done a push-up for a few years you might find floor push-ups a real challenge, and besides if you’re all dressed up for work, you don’t want to go lying on the floor.
Stand about an arm’s length from the wall.
Put your hands or arms on the wall, shoulder width apart.
Stand straight, feet flat on the floor, tuck in your stomach and hold your chest up.
Keep your body straight and lower yourself to do a push-up against the wall.
The slower you go, the faster you will tone your muscles.
If you find this too easy, bring your hands closer together for more of a challenge.
Squats – are excellent for toning the front and back of your legs and your buttocks.
Stand facing your desk, move your chair back so that it is a little behind you and take off your shoes if you are wearing heels.
Stand tall with your feet shoulder width apart, then keeping your back straight, push your bottom out while keeping your chest up.
Squat slowly down in this position until your bottom just touches the chair (do not sit down), then slowly stand up straight again.
Breathe in as you descend and breathe out as you come up. The objective of a squat is to push your bottom out, keeping your knees over your toes. If you have ever been skiing, just think of that position.
Do three sets of ten of these.
Pec Stretches - poor posture at the computer invariably leads to forward rounded shoulders. When this happens the Pectinus (Pecs) on the front of your chest shorten, so stretching them out is important.
Stand in a doorway with your arm at shoulder height and forearm at a ceiling pointed right-angle. Holding your body firm and straight with your stomach gently tucked in lean diagonally away. Make sure not to strain your lower back. You should feel the stretch in your chest, not your arm.
Back stretch - again that rounded posture will strain your back, so
raise your arms above your head and lock your fingers together, palms up if you like.
Gently push arms backwards and raise chest to get a strong arch in your back. Breath deeply.
These next ones you can do anytime: sitting or standing eg at home in front of the TV or at your computer, red lights etc. Hold each for 5-10 seconds and also come back to neutral before doing the next move.
Chin Retraction –
Simply drawer your chin back towards your spine. It's a tiny move and to get the correct position I recommend starting with putting a finger on your chin and gently pushing backwards. That's it.
Note: there's no head tilting involved so you shouldn't be staring at the ceiling orfloor. You may feel a "nervy" sensation in your neck and arms, this should stop when you finish the move as it is the nerves being stretched.
Neck Stretches -
Simply turn your head slowly from side to side, holding for a few seconds at the end of the turn.
Drop your ear to your shoulder (don't bring your shoulder up! sit on your hand if you need to)
Drop your chin to your chest
Drop your head backwards and feel the strain on your throat, open and close your mouth (warning: this'll make you look like a dying fish!)
Shoulder Rolls - a great one to loosen the entire shoulder girdle.
Put on fingers on your shoulders and with your elbows drawer big circles (I said BIG) preferably backwards and slowly.
Remember with exercise it is quality over quantity. And with weight-bearing exercises, the slower you go the faster you build muscle.
... and for the rest of the time, sit properly with both feet on the floor (see my link on "How to sit at a computer" under Favorites), but also get up and move at least every hour for a few minutes.
Resource: http://www.blackmores.com.au/News/Detail.aspx?ArticleId=9180
by Jennifer Jefferies
Greater benefits of finding time to exercise include wellbeing and elevated moods that help us to perform at our best and cope better during stressful times. The catch-22 is that when we do get busy and stressed one of the first things to drop from our schedules is our daily exercise.
Of course, if you have injury, haven't exercised for awhile or have other concerns, take care. You should feel the work but it shouldn't cause pain. Any issues talk to your exercise leader or doctor.
Here are a few exercises to do during the day: it doesn't have to be lunchtime, also think:
* if you're on a conference call and hands-free or if you're early to a meeting;
* wasted "waiting time" eg waiting for the kettle to boil for that cuppa, waiting for transport etc
* some can be done seated, so if driving, red lights present a great opportunity.
Wall push-ups – push-ups are an excellent exercise that uses your entire upper body. If you haven’t done a push-up for a few years you might find floor push-ups a real challenge, and besides if you’re all dressed up for work, you don’t want to go lying on the floor.
Stand about an arm’s length from the wall.
Put your hands or arms on the wall, shoulder width apart.
Stand straight, feet flat on the floor, tuck in your stomach and hold your chest up.
Keep your body straight and lower yourself to do a push-up against the wall.
The slower you go, the faster you will tone your muscles.
If you find this too easy, bring your hands closer together for more of a challenge.
Squats – are excellent for toning the front and back of your legs and your buttocks.
Stand facing your desk, move your chair back so that it is a little behind you and take off your shoes if you are wearing heels.
Stand tall with your feet shoulder width apart, then keeping your back straight, push your bottom out while keeping your chest up.
Squat slowly down in this position until your bottom just touches the chair (do not sit down), then slowly stand up straight again.
Breathe in as you descend and breathe out as you come up. The objective of a squat is to push your bottom out, keeping your knees over your toes. If you have ever been skiing, just think of that position.
Do three sets of ten of these.
Pec Stretches - poor posture at the computer invariably leads to forward rounded shoulders. When this happens the Pectinus (Pecs) on the front of your chest shorten, so stretching them out is important.
Stand in a doorway with your arm at shoulder height and forearm at a ceiling pointed right-angle. Holding your body firm and straight with your stomach gently tucked in lean diagonally away. Make sure not to strain your lower back. You should feel the stretch in your chest, not your arm.
Back stretch - again that rounded posture will strain your back, so
raise your arms above your head and lock your fingers together, palms up if you like.
Gently push arms backwards and raise chest to get a strong arch in your back. Breath deeply.
These next ones you can do anytime: sitting or standing eg at home in front of the TV or at your computer, red lights etc. Hold each for 5-10 seconds and also come back to neutral before doing the next move.
Chin Retraction –
Simply drawer your chin back towards your spine. It's a tiny move and to get the correct position I recommend starting with putting a finger on your chin and gently pushing backwards. That's it.
Note: there's no head tilting involved so you shouldn't be staring at the ceiling orfloor. You may feel a "nervy" sensation in your neck and arms, this should stop when you finish the move as it is the nerves being stretched.
Neck Stretches -
Simply turn your head slowly from side to side, holding for a few seconds at the end of the turn.
Drop your ear to your shoulder (don't bring your shoulder up! sit on your hand if you need to)
Drop your chin to your chest
Drop your head backwards and feel the strain on your throat, open and close your mouth (warning: this'll make you look like a dying fish!)
Shoulder Rolls - a great one to loosen the entire shoulder girdle.
Put on fingers on your shoulders and with your elbows drawer big circles (I said BIG) preferably backwards and slowly.
Remember with exercise it is quality over quantity. And with weight-bearing exercises, the slower you go the faster you build muscle.
... and for the rest of the time, sit properly with both feet on the floor (see my link on "How to sit at a computer" under Favorites), but also get up and move at least every hour for a few minutes.
Resource: http://www.blackmores.com.au/News/Detail.aspx?ArticleId=9180
by Jennifer Jefferies
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