Tuesday, November 28, 2006

Watch out for the "Pay Pal" scam


I got an email today with the subject: "update your pay pal account", I realize that is a scam because I have a few emails on different websites and I got the same email on each one today.
Some said is identity theft.
I read this article about the paypal scam and I wanted to share it:

Paypal is a great site and is used by many to send and receive money. Unfortunately some dishonest people are using the Popularity of Paypal to line their own pockets with gold at the expense of unsuspecting Pay Pal members. These paypal Scam Artists will try to get your Paypal ID and password so they can Login then Clean out your Paypal Account of all funds. Paypal is fully aware of this problem and is doing everything possible to stop this. Unfortunately if someone logs into an account with a valid Id and Password it is very hard for Paypal or any other secure site for that matter to stop it. As a Consumer you need to be educated so you can protect yourself.

A Typical Paypal Scam Artist will send you an e-mail requesting that you update your account. Often this request to update your account is made under some false pretence like it is suspended or has been suspected of Fraudulent use. Here is a Copy of a recent Paypal Scam E-mail I received http://ewguru.com/hbiz/scam.html. You will notice the Pay Pal Link on this page looks real. Don't click it. You can however do a right click properties and notice that it is in fact a phony link.

Paypal has an excellent online Article about how to spot Fake E_mails. Much of the Material in this article is derived from the paypal site http://www.paypal.com/us/cgi-bin/abuser?cmd=kept/general/SecuritySpoof

Here are 7 ways to spot a Pay Pal Scam E-mail and Protect Yourself from Identity Theft

1 - Wrong E-Mail Address

Any E-mail Sent to an E-mail Address that is Not Your Primary Pay Pal E-mail Account is more then likely a scam.

2 - Fake links

After you click on the Link if it doesn't Start https://www.paypal.com then it is a Fake Link. Even if it says Paypal in it somewhere it is a Fake Link. The term "https" should always precede any website address where you enter personal information. The "s" stands for secure. If you don't see "https," you're not in a secure web session, and you should not enter data. (This goes for any payment Processor including your online Bank Accounts)

3 - Subject Lines

Subject like Please Restore Your Account Access.

4 - Generic greetings

Lot's of emails begin with a Greeting, such as: "Dear PayPal member. Paypal knows the name you used when you registered your account

5 - Action Required Now

Many Fake emails try to trick you with the threat that your account is in jeopardy if you don't sign in and fix it NOW!

6 - HTML Emails

Emails that appear to be websites. Some emails will look like a website in order to get you to enter personal information. PayPal never asks for personal information in an e-mail.

7. Misspellings and bad grammar

Fake emails may contain misspellings, incorrect grammar, missing words. Many Times these are used to trick the E-mail Filters

A quick review

If you receive an E-mail with a Link requesting you to click on the link and sign in to your Pay Pal account, Don't Do It!

If you receive an E-mail with what looks like a Paypal Sign in Form, Don't Sign in!

If you are unsure if the e-mail is Real or fake forward it to spoof@paypal.com and request assistance.

If you absolutely must login to your pay pal account then I would highly recommend you do the Following. Close all open Browser sessions. Run a Spyware check on your computer You can get a free Spyware program here (http://www.download.com/Spyware-Doctor/3641-8022_4-9063584.html) then type in https://www.paypal.com/ directly into your Browser window do not click on any links.

Mike Makler has been Marketing Online Since 2001, When he built his first Sales organization of over 100,000 Members.

About The Author:
Mike Makler has been Marketing Online Since 2001 When he Built an Organization of over 100,000 Members

Get Mike's Newsletter:
http://ewguru.com/newsletter

Monday, November 27, 2006

how to overcome mondays

Monday is known as a busy and boring day for so many, I think the reason is because they follow the same routine over and over, same thing becomes old and boring it can also give you sometimes lot's of stress. If you go to sleep early sunday night then you be able to get up early monday morning and do somthing different like: look through the window and meditate, trying to do some set ups to see how many you can acomplish or watch your favorite 10 minutes cartoon while eating your favorite breakfast, there is a lot of things you can do different on mondays to change the routine and be able to make it through the day, sing your favorite song on your way to work, think happy thoughts, etc.

In my own words how to overcome the first day of the week, here is my
personal tips and this is what I usually do:
I get up as early as I can (5am) hehehe sometimes and then I go to the mirror and said to my self: TODAY you going go be happy, TODAY you be relax, TODAY you will have an awsome day, TODAY you won't be bored.
And guess what? it works everytime, works for me it might works for you as well, give it a try, you have nothing to lose :-)

Sunday, November 26, 2006

why microsoft make things so difficult??

Today I try to download windows movie player because Iam having trouble with the old 1 so I try to download the new version and when I went to the windows movie maker download page, there was a lot of instructions but the download item it was no where to be found, I try to be patience but then I just give it up.

Then I download IE 7 and boy I tell ya it was a nightmare, DO NOT download Internet Explorer 7 because all you going to get is nothing but headaches. (some said IE 6 is a problem to)
That browser won't let me see some of my favorite websites and images, in 1 time I can't even see my own blog.

The picture and "look" is pretty
but the experience is an ugly one.
I can show you a number of websites that talk bad about IE 7 but because of the language I can't do it.
The old internet explorer it work much better and so is firefox.
Now if you don't believe what I said about IE 7 give a try, I learn the hard way :-)
Iam not complaining about ie 7 or Bill Gates newest programs I just telling you my bad experience with this issues.

'Tweens' are fast becoming the new teens



Zach Plante is close with his parents — he plays baseball with them and, on weekends, helps with work in the small vineyard they keep at their northern California home.

Lately, though, his parents have begun to notice subtle changes in their son. Among other things, he's announced that he wants to grow his hair longer — and sometimes greets his father with "Yo, Dad!"

"Little comments will come out of his mouth that have a bit of that teen swagger," says Tom Plante, Zach's dad.

Thing is, Zach isn't a teen. He's 10 years old — one part, a fun-loving fifth-grader who likes to watch the Animal Planet network and play with his dog and pet gecko, the other a soon-to-be middle schooler who wants an iPod.

In some ways, it's simply part of a kid's natural journey toward independence. But child development experts say that physical and behavioral changes that would have been typical of teenagers decades ago are now common among "tweens" — kids ages 8 to 12.

Some of them are going on "dates" and talking on their own cell phones. They listen to sexually charged pop music, play mature-rated video games and spend time gossiping on MySpace. And more girls are wearing makeup and clothing that some consider beyond their years.

Zach is starting to notice it in his friends, too, especially the way they treat their parents.

"A lot of kids can sometimes be annoyed by their parents," he says. "If I'm playing with them at one of their houses, then they kind of ignore their parents. If their parents do them a favor, they might just say, 'OK,' but not notice that much."

The shift that's turning tweens into the new teens is complex — and worrisome to parents and some professionals who deal with children. They wonder if kids are equipped to handle the thorny issues that come with the adolescent world.

"I'm sure this isn't the first time in history people have been talking about it. But I definitely feel like these kids are growing up faster — and I'm not sure it's always a good thing," says Dr. Liz Alderman, an adolescent medicine specialist at Montefiore Medical Center in New York City. She's been in practice for 16 years and has noticed a gradual but undeniable change in attitude in that time.

She and others who study and treat children say the reasons it's happening are both physical and social.

Several published studies have found, for instance, that some tweens' bodies are developing faster, with more girls starting menstruation in elementary school — a result doctors often attribute to improved nutrition and, in some cases, obesity. While boys are still being studied, the findings about girls have caused some endocrinologists to lower the limits of early breast development to first or second grade.

Along with that, even young children are having to deal with peer pressure and other societal influences.

Beyond the drugs, sex and rock'n'roll their boomer and Gen X parents navigated, technology and consumerism have accelerated the pace of life, giving kids easy access to influences that may or may not be parent-approved. Sex, violence and foul language that used to be relegated to late-night viewing and R-rated movies are expected fixtures in everyday TV.

And many tweens model what they see, including common plot lines "where the kids are really running the house, not the dysfunctional parents," says Plante, who in addition to being Zach's dad is a psychology professor at Santa Clara University in California's Silicon Valley.

He sees the results of all these factors in his private practice frequently.

Kids look and dress older. They struggle to process the images of sex, violence and adult humor, even when their parents try to shield them. And sometimes, he says, parents end up encouraging the behavior by failing to set limits — in essence, handing over power to their kids.

"You get this kind of perfect storm of variables that would suggest that, yes, kids are becoming teens at an earlier age," Plante says.

Natalie Wickstrom, a 10-year-old in suburban Atlanta, says girls her age sometimes wear clothes that are "a little inappropriate." She describes how one friend tied her shirt to show her stomach and "liked to dance, like in rap videos."

Girls in her class also talk about not only liking but "having relationships" with boys.

"There's no rules, no limitations to what they can do," says Natalie, who's also in fifth grade.

Her mom, Billie Wickstrom, says the teen-like behavior of her daughter's peers, influences her daughter — as does parents' willingness to allow it.

"Some parents make it hard on those of us who are trying to hold their kids back a bit," she says.

So far, she and her husband have resisted letting Natalie get her ears pierced, something many of her friends have already done. Now Natalie is lobbying hard for a cell phone and also wants an iPod.

"Sometimes I just think that maybe, if I got one of these things, I could talk about what they talk about," Natalie says of the kids she deems the "popular ones."

It's an age-old issue. Kids want to fit in — and younger kids want to be like older kids.

But as the limits have been pushed, experts say the stakes also have gotten higher — with parents and tweens having to deal with very grown-up issues such as pregnancy and sexually transmitted diseases. Earlier this year, that point hit home when federal officials recommended a vaccine for HPV — a common STD that can lead to cervical cancer — for girls as young as age 9.

"Physically, they're adults, but cognitively, they're children," says Alderman, the physician in New York. She's found that cultural influences have affected her own children, too.

Earlier this year, her 12-year-old son heard the popular pop song "Promiscuous" and asked her what the word meant.

"I mean, it's OK to have that conversation, but when it's constantly playing, it normalizes it," Alderman says.

She observes that parents sometimes gravitate to one of two ill-advised extremes — they're either horrified by such questions from their kids, or they "revel" in the teen-like behavior. As an example of the latter reaction, she notes how some parents think it's cute when their daughters wear pants or shorts with words such as "hottie" on the back.

"Believe me, I'm a very open-minded person. But it promotes a certain way of thinking about girls and their back sides," Alderman says. "A 12-year-old isn't sexy."

With grown-up influences coming from so many different angles — from peers to the Internet and TV — some parents say the trend is difficult to combat.

Claire Unterseher, a mother in Chicago, says she only allows her children — including an 8-year-old son and 7-year-old daughter — to watch public television.

And yet, already, they're coming home from school asking to download songs she considers more appropriate for teens.

"I think I bought my first Abba single when I was 13 or 14 — and here my 7-year-old wants me to download Kelly Clarkson all the time," Unterseher says. "Why are they so interested in all this adult stuff?"

Part of it, experts say, is marketing — and tweens are much-sought-after consumers.

Advertisers have found that, increasingly, children and teens are influencing the buying decisions in their households — from cars to computers and family vacations. According to 360 Youth, an umbrella organization for various youth marketing groups, tweens represent $51 billion worth of annual spending power on their own from gifts and allowance, and also have a great deal of say about the additional $170 billion spent directly on them each year.

Toymakers also have picked up on tweens' interest in older themes and developed toy lines to meet the demand — from dolls known as Bratz to video games with more violence.

Diane Levin, a professor of human development and early childhood at Wheelock College in Boston, is among those who've taken aim at toys deemed too violent or sexual.

"We've crossed a line. We can no longer avoid it — it's just so in our face," says Levin, author of the upcoming book "So Sexy So Soon: The Sexualization of Childhood."

Earlier this year, she and others from a group known as the Campaign for a Commercial-Free Childhood successfully pressured toy maker Hasbro to drop plans for a line of children's toys modeled after the singing group Pussycat Dolls.

Other parents, including Clyde Otis III, are trying their own methods.

An attorney with a background in music publishing, Otis has compiled a line of CDs called "Music Talking" that includes classic oldies he believes are interesting to tweens, but age appropriate. Artists include Aretha Franklin, Rose Royce and Blessid Union of Souls.

"I don't want to be like a prude. But some of the stuff out there, it's just out of control sometimes," says Otis, a father of three from Maplewood, N.J.

"Beyonce singing about bouncing her butt all over the place is a little much — at least for an 8-year-old."

In the end, many parents find it tricky to strike a balance between setting limits and allowing their kids to be more independent.

Plante, in California, discovered that a few weeks ago when he and Zach rode bikes to school, as the two of them have done since the first day of kindergarten.

"You know, dad, you don't have to bike to school with me anymore," Zach said.

Plante was taken aback.

"It was a poignant moment," he says. "There was this notion of being embarrassed of having parents be too close."

Since then, Zach has been riding by himself — a big step in his dad's mind.

"Of course, it is hard to let go, but we all need to do so in various ways over time," Plante says, "as long as we do it thoughtfully and lovingly, I suppose."

___

On the Net:

Campaign for a Commercial-Free Childhood: http://www.commercialfreechildhood.org

Saturday, November 25, 2006

Lovely weekend




My favorite time of the year is near, yes it is even though I have sad memories but I also have happy memories and those are the memories that Iam concentrating on. I love cold nights with snow, I need a january 2007 full of snow but not to much. I just love cold nights like this one:

Friday, November 24, 2006

China ant-breeding project has sting in the tail



BEIJING (Reuters) - A company in northeast China raised $379 million from gullible members of the public by promising big profits from a project to breed ants, Xinhua news agency said Friday.


The Donghua Ecological Breeding Company, in Liaoning province, offered returns of 35 to 60 percent on investment in the bogus project, Xinhua said. The state agency cited the Public Security Ministry which had detailed the case as an example of how fraudsters were becoming more imaginative.

The report did not explain why the public would want to invest in ants but, in the southern region of Guangxi, black ants are sold by the bagful to be steeped in tea or soaked in liquor as a natural remedy for ailments such as arthritis.

The number of economic crimes in China had risen by nearly 10 percent so far this year, the ministry said, warning that the trend could lead to social instability.

It said it had recovered 13 billion yuan ($1.65 billion) in losses from more than 60,000 cases of fraud, pyramid selling and illegal fund-raising.

weekends


Something about this weekends, the same all same all, I need to change the rutine, can anyone suggest anything?

Also I wanted to know why on blogger.com all the post goes on the same page and so it get so full that somethings download very slow
History of Weekends:
The notion of a weekly rest is ancient. The Jewish Sabbath, known as Shabbat, is from sunset Friday to nighttime on Saturday; the Muslim Sabbath is on Friday.

The weekend as a time of leisure is a rather modern invention. Before the industrial revolution the wage labour force was a minuscule fraction of the population. The day of the Sabbath was viewed as one dedicated to God, not one of relaxation, and strict prohibitions on permissible activities were enacted.

The French Revolutionary Calendar allowed decadi, one out of ten days, as a leisure day.

The early industrial period in Europe saw a six-day work week with only Sunday off, but some workers had no days off at all. Only the labour and workers rights movements and campaigns by trade unionists in the late nineteenth and early twentieth century saw a five day work week introduced as Saturday became a day of rest and relaxation. This movement began in England. In several languages, the word for weekend is an adaptation of weekend or the term "English week" is used for the five-days work week.

Thursday, November 23, 2006

Collecting stamps?, here is some advice



If you have recently started collecting stamps, or are thinking about starting, you may be wondering if the hobby is expensive. Can you enjoy it with limited financial resources? What if you have no money at all for the hobby?

One of the biggest questions any stamp collector faces is where to find stamps inexpensively. If you intent to save stamps of the United States or the world and want to save used as well as unused stamps, the opportunities are really great. Not all collections consist mainly of unused stamps that you buy in the post office. Used stamps are worth saving, have value, and they may cost you nothing.

Many stamp collectors save only used stamps. Others save both used and unused ones. Others save stamps only from one country or one part of the world. Some collectors save stamps by "topic," for example, stamps that depict horse or trains or birds. There are any number of different types of collections.

1. All postally used stamps started out being received in someone's mailbox, at no cost to the person receiving them. The first place to search for stamps, then, is your own mailbox. Don't be discouraged when you notice that many senders use postage meters or the imprint "Bulk Rate Postage Paid' on their envelopes to enjoy a better postal rate or to keep from affixing stamps. Also, when people do use real stamps, they often use the same common small ones.

You can begin to change this by asking people who write to you to use commemorative stamps on their mail. These are normally the larger stamps issued to honor famous people, places, or events. These stamps are printed in lesser quantities than the common smaller (definitive) stamps and usually are of much more interest to collects. Many people will remember to ask for commemorative stamps at the post office when mailing letters to you or your family if you let them know you are a stamp collector. Also, if you write away for offers that require postage or a self-addressed, stamped envelope, you can put commemoratives on your return envelope, knowing that they will come back to you later.

2. Neighbors, friends, and relatives are another good source of stamps. The majority of people just throw away stamps when they receive them on mail and are only too happy to save them for someone who appreciates them. You may even know someone who gets letters from other countries who can save these stamps, too. Always be on the lookout for potentially good stamp contacts, and don't be afraid to ask them to go through their mail for you before they throw away all the envelopes.

3. Office mail maybe even better. You may know someone who works in an office that gets a lot of mail. Out of 100 letters a day, there may be ten or twenty good stamps that are being thrown away. Many businesses get a lot of foreign mail and regularly throw away stamps that have interest and/or value to a collector.

4. Ask your parents if they have any old letters, which may have stamps on the envelopes. When taking stamps off envelopes, always tear off the corner so that there is paper all around the stamp, and the stamp and all its perforations are undamaged. Anyone who is saving stamps for you should be told that this is the way to do it; otherwise, he/she may try to peel the stamp off the envelope. This will cause thin spots or tears, both of which ruin a stamp's appearance and lessen its value to collectors. If you run across envelopes that are very old or have postal markings that may be of particular interest, it is best to save the entire envelope until you can find out if the stamp is worth more attached to the cover.

Now that you have stamps on paper, what do you do with them? The most common way to get stamps off paper is to soak them in cool water, then dry them on paper. To understand more about soaking stamps, it is best to find a handbook on stamp collecting at the library.

There is a lot to learn about stamps as you get more and more of the. For example, different shades of color may exist on stamps with the same design, or them may have different perforation measurements (number of holes per side). Major varieties of stamps and "catalog values" are listed in stamp catalogs, which are available in most libraries. The most common one, the Scott Standard Postage Stamp Catalogue, has a very good section in front that explains how stamps are made and how to tell varieties apart, as well as how to use the catalog. Having access to a catalog in a nearby library is very useful until you decide if you want one of your own.

5. Longtime collectors may be another source of stamps. Usually a person who has been a collector for a number of years has developed many sources for stamps. The collector may have thousands of duplicates, some of which may be very inexpensive while others may have more value. Often older collectors are willing to help new philatelists get started by giving them stamps, or at least providing packets of stamps mush more cheaply than can be purchased in stores or by mail.

6. Many stamp companies advertise free stamps. However, these ads must be read carefully before you send away from anything. Usually these ads offer "approvals," which means they will send you the free stamps advertised, plus an assortment of other stamps which you may either buy or return. By sending for the free stamps, you have already agreed that you will return the other stamps within a reasonable period of time if you do not buy anything. Usually you must pay the return postage. This is a convenient way to buy stamps from your own home.

7. Stamp clubs are another place to get stamps. A club may offer stamps as prizes, or have inexpensive stamps as prizes, or have inexpensive stamps you can afford to buy.

Some stamp clubs sponsor junior clubs that meet at schools or the local YMCA or community center. If you are fortunate enough to have one of these in your area, it can be a great source of both stamps and advice.

8. One way to increase your sources for stamps and also have a lot of fun is to help start a local club, if one does not already exist. All it takes are our or five other stamp collectors who are interested in getting together to learn about and trade stamps and ideas.

9. Obtaining a pen pal in another country is a very good way to get stamps from that country. His or her extra stamps may seem really common in that country, but over here they are much scarcer. Your own stamps may look fairly common to you, but he or she is sure to appreciate them.

10. Trading off your duplicate stamps can be a lot of fun. Even if you don't know many collectors where you live, stamps are so lightweight that they can easily be trades by mail. Check out the stamp newspapers and magazines available at your local library for classified ads that list stamp trades. You may find, for example, that another collector will send you 100 large foreign stamps if you send 100 U.S. commemoratives. Usually schools do not subscribe to any of the periodical stamp publications, so you will have to go to your public library. (Many stamp publications also offer to send one free sample issue if your request it, because they are always looking for potential new subscribers.)

Collecting stamps need not be an expensive hobby. Thousands of stamps are issued every year, and while some of them cost many dollars, others cost just a few cents each. Nobody expects you to try to save every stamp that exists, and they key to enjoying philately is to save whatever you enjoy the most! With free stamps and a few inexpensive accessories, such as a small album and a package of stamp hinges, even collectors with little money can have a great time. Don't forget to mention stamps, stamp albums, and hinges before your birthday or Christmas! Also remember that a great many inexpensive stamps in the past have turned into ore valuable stamps over the years.

You never know what will happen in stamp collecting!

Junior Philatelist of America

The Junior Philatelists of America, founded in 1963, is an organization primarily for stamp collectors under age 18. The JPA brings together young collectors from every part of the United States and many foreign counties. One benefit of membership is receiving the bi-monthly newsletter, The Philatelic Observer. As a member, you also can write articles for the newsletter, or buy and sell stamps through free or low-cost advertising.

Other JPA services include auctions where members may buy or sell their stamps, a service to help find penpals throughout the world, awards for junior stamp exhibitors, study groups, local chapter clubs, and contests.

To learn more about the Junior Philatelists of America, send a business size, self-addressed, stamped envelope to JPA, P.O. Box 850, Boalsburg, PA 16827.

The JPA also offers an Adult Supporting Membership for adult collectors who want to support and assist the collectors of the future.

American Philatelic Society

The American Philatelic Society is the nation's largest and foremost organization of stamp collectors. Among the many services offered to members are a monthly 100-page stamp journal, The American Philatelist; by-mail use of the largest public-access philatelic library in the U.S.; a division where members may buy and sell stamps among themselves (with APS serving as the agent); low-cost stamp insurance; and a variety of educational offerings. Information about membership and service is available from APS, P.O. Box 8000, State College, PA 16803.

Sound Goal Setting Techniques


Have you set goals for yourself only to fail to achieve them?

You need to follow sound goal setting techniques if you want to achieve your dreams. These techniques may be based on your own understanding of various issues, or on advice given by your parents, professional counselors, and seniors. But, no matter where they come from, they can make a big difference between success and failure.

The first thing you need to do is write down your goals. Remember that until a goal is committed to paper, it is not a goal; it is simply a desire. You also need to write down the benefits that you hope to achieve.

The next step is to pick a deadline and determine your current state of preparedness to achieve the goal. You should also identify which problems you are likely to face. This will make you mentally ready to conquer them.

You need to often review your course of action. This gives you a chance to change your goals based on your revised circumstances and needs. It is also good to surround yourself with people who are positive about your approach and who will cheer you on. Keep away from those who belittle you all the time. They can do more harm than good by trying to dissuade you from achieving your goals.

Your goals must arise out of your belief in your capabilities. This is very important, because no goal can be achieved that is not based on self-confidence. Motivation is another important psychological factor. In fact, motivation and goal setting are like two sides of the same coin. Your goal cannot be achieved without both of them.

Finally, all your goals should have several short-term targets and a long-term target. The short-term targets (or sub-goals) should have deadlines, and should merge with each other in seamlessly. You should review your goals periodically and modify them when and if your needs and circumstances change. These techniques are the best way to set and achieve goals.

About the Author

Patricia Johnson is an author for several popular Internet magazines, on home and family and home and family tips topics.

THE BIGGEST 5 MYTHS ABOUT FOOD - UNCOVERED!




(extract from the 'Reduce Your Size' healthy weight loss program for women)

It is the last week of your RYS program - you have read and learnt a lot about healthy food, nutrition and eating, however there are most likely still some things in your head that you've heard about food in relation to slimming that you are unsure of. There is plenty of seemingly contradictory information out there which can be very confusing and leave you baffled as to who and what to believe. So RYS is here to uncover the top 5 most common myths.

Myth #1: EATING ANY FAT IS BAD.

Many people think that to Reduce their Size, the best thing to do is to cut out all fat from their diet. However as you discovered earlier in this program, fat has its place.

The following list shows why an intake of some dietary fat and the possession of some body fat are needed for our body to carry out essential functions.

Fat supplies the body with energy; Fat supplies and transports fatty acids and the vitamins A, D, E & K; Fat protects vital body organs; Fat insulates, warms and regulates body temperature; Fat assists in the growth and promotion of healthy blood, nerves, muscles & skin.

The real issue concerning our intake of dietary fat is the difference between 'good' and 'bad' fats, and how much is okay to have.

Bad Fats

'Bad' fats are the saturated fats which mainly occur in processed and fast foods. They are not good for us as they are a major contributor to the development of high blood cholesterol and triglyceride levels, which in turn increases the risk of cardiovascular disease, heart disease and stroke. Therefore eat as little of them as possible.

Examples of foods containing saturated (bad) fats are: Fast foods; Deep fried foods; Pastries, cakes and biscuits which have been cooked using commercial & cheap) fats; Chocolate, and some other types of confectionary (eg. toffees); Salami, sausages and other processed meats; and Full cream dairy products. Good Fats

'Good' fats (poly- and monounsaturated fats) in contrast, provide us with the nutritional benefits we need but without the hazardous risks to our health. In fact, good fats even help decrease our cholesterol levels and prevent cardiovascular disease! We should aim to include all of the different types of good fats into our daily diets.

Examples of good fats:

Cold pressed olive and flaxseed (linseed) oil - these are much better alternatives to regular cooking oil, and taste great lightly splashed over a salad! Avocado - delicious to use as a sandwich spread instead of margarine. Nuts - choose a variety of these and definitely ones which are unsalted. Fish - sardines, salmon, mackerel and tuna are rich sources of the excellent 'omega-3 fatty acids' type of polyunsaturated fat.

You may have already noticed that butter or margarine did not appear on the RYS Shopping Guide nor has it been mentioned throughout the program. This is because these fats have very little nutritional value and are only kilojoule loaders. There are healthy and tasty alternatives for spreads and cooking, so do your best to use butter or margarine sparingly.

It is important to consume all fats as only a minor part of your diet as the kilojoule contents are high. Per gram, fat has more than double the amount of kilojoules as carbohydrate or protein! Refer back to your RYS Shopping Guide for recommended daily allowances of these foods.

Myth #2: CARBOHYDRATE FOODS ARE FATTENING.

Carbohydrate foods, such as bread, pasta and potatoes would 'increase your size' if you were to eat too much of them day in day out - but so would every other type of food (well, maybe not lettuce leaves). An excess of kilojoules ingested from any food source will be converted and stored as body fat. It is the spreads, sauces and accompaniments which are added to bread, pasta and potatoes which are the real kJ over-loaders and culprits. So instead of blaming the carbohydrates, the real attention should be focused on what's being added to them!

Here are some ideas to spice up your basic carbohydrate foods - without loading up your waistline!

Bread: use sourdough rye or multigrain (instead of plain white); accompany with honey, avocado or low-fat cheese (instead of peanut butter of chocolate spreads).

Pasta: convert to spelt pasta (instead of the regular wheat pasta); serve with tomato based sauces with lots of veggies (instead of cream based sauces).

Potatoes: lightly spray with olive oil and bake as wedges (instead of making into deep fried chips); top them with natural yoghurt and herbs (instead of sour cream and bacon bits).

Carbohydrates are the most preferred fuel source for your body and they also give the best feelings of fullness. So if you stick with the RYS principles regarding moderation and substitution you can enjoy your carbohydrates to the full!

Myth #3: CHEESE AND ICE CREAM ARE FORBIDDEN FOODS IF SERIOUS ABOUT SLIMMING.

Remember what was covered in Week 3 - Day 2 about forbidding foods? Forbidding foods, leads to cravings, which lead to binges, which leads to overindulging, which leads to a deflated self and more eating... hence forbidding any food is a big no no! Most cheeses and ice cream varieties have high fat contents, so of course a high consumption is not acceptable. Better choices for your dairy foods are low fat yoghurts, low fat cheeses (cottage cheese), and low fat milk products. 2 - 3 servings per day whether you are aiming to Reduce Your Size or not is what authorities rightly recommend.

Dairy foods are excellent sources of calcium (which is a vital mineral needed for strong bones and teeth), however there are other foods which can also give you the daily intake of calcium that you need. The RYS Recipes have included a few of these foods to give you an idea as to how to use them but their uses are almost limitless. Add them to salads, soups, casseroles - whatever you think of!

Extra and/ or Alternative Sources of Calcium: Sesame seeds Almonds Parsley Sunflower seeds Broccoli Spinach Pumpkin Celery Raisins Tops of beetroots (yes, they are edible!)

Myth #4: I SHOULD EAT ONLY FRUIT AND VEGETABLES TO LOSE WEIGHT.

This is definitely not correct. We must include other food groups in our diets so that our bodies have the large assortment of nutrients it needs to function to the best of its ability. Besides, imagine a diet that only consisted of fruit and vegetables? It would be so boring that there is no way anyone could happily stick to it long term.

It is important to ensure that the majority of your food is made up of fruit and vegetables but make sure you vary your intake. Even with fruits and vegetables we can overdo it if we eat too much of the same thing - for example, too much fruit will result in undesirable high blood sugar levels and sometimes even unwanted thrush. So keep them in balance: aim to eat 3 - 4 servings of different fruits and 5 - 7 servings of different vegetables per day.

Myth #5: THE HIGH PROTEIN DIET IS THE BEST FOR FAST WEIGHT LOSS.

High protein diets are effective in helping to lose 'weight' in the short term but (and this is a very big BUT!) there is more and more evidence that there are mild to severe consequences associated with this type of diet. Many people on high protein diets suffer from bad breath, headaches and constipation. In the longer term, it is very possible for high protein diets to cause severe damage to the heart, kidneys and bones.

Last week (Week 6 - Day 2) we discovered that carbohydrates in our bodies store water. If we eliminate carbohydrate foods from our diets, consequently our bodies have less water stored in them. That is why there is seemingly such quick 'weight loss' results from protein diets, and hence why they are so popular.

Another drawback of the protein diet is that many people instantly increase their intake of red meat products. Red meat is a valuable food group because it is rich in iron however eating too much meat increases a person's intake of cholesterol and bad fats, consequently increasing their risks of cardiovascular and heart disease.

Red meat should only be eaten 2 - 3 times per week as part of a balanced and healthy diet. To keep your daily intake of protein adequate eat a variety of other foods which contain protein.

Extra and/ or Alternative Sources of Protein · All vegetables · All grains · All nuts · All seeds · All legumes

Don't be swayed by fad, dramatic diet plans where particular food groups are targeted (or eliminated). The important thing to remember about such myths is that at the end of the day, people are out to make a buck. The temptation to twist the truth or take a fact out of context to create a ground breaking new 'diet' or 'weight loss' miracle is often irresistible. If anything sounds too good to be true - then it most probably is!

The healthiest and happiest people with nicely sized bodies are people who have diets which are varied, balanced, nutritious, flexible, inexpensive and naturally good!




To attain your freedom from endless dieting and food fixation all you need are the RYS Principles already covered in Day 2's reading of each week. Learn them, practise them and persist with them until you have achieved a healthy relationship with food, you have nutritious and regular eating habits and you have successfully Reduced Your Size!

Your freedom awaits!




About the Author
Leanne Hamilton and Maree Farnsworth are the creators of the 'Reduce Your Size' weight loss program for women - the only program needed to achieve the body you desire without the hassle of calorie counting, dieting or weighing yourself ever again! www.reduceyoursize.com

They are both university degree qualified in health and fitness education, as well as having personally experienced the challenge with and triumph over the 'battle of the bulge'.