YOURSELF TO SUCCEED!
Your A’s Off: The
ABC’s of Daily To-Do Lists”
of the most effective ways to stay on track and actually get
things done is to use a daily to-do list.
Your daily to-do list is a specific list of things you
want to get done within 24 hours.
Keep the list with you, cross out items when you complete
them, and add new items when you think of them.
The advantage of keeping a daily list is that you don’t
have to remember what to do next.
It’s on the list.
A typical day in the life of a student is full of
separate, often unrelated tasks – reading, attending lectures,
reviewing notes, working at a paid job, writing papers, doing
special projects, research, errands.
It’s easy to forget an important job on a busy day.
When that job is written down, you don’t have to trust
a to-do list everyday. Write
out your daily to-do list the night before.
That way, when your day begins, so will you.
Write everything you want to accomplish on one sheet of
paper or daily planning calendar, or in a special notebook.
You can also use 3x5 cards.
Cards work well because you can slip them into your
making a to-do list will not do the trick alone…you then must
rate each task by priority.
One way to do this comes from an excellent book, Take
Control of Your Time and Life by Alan Lakein.
Simply label each task A, B, or C.
A’s on your list are those things that re most important.
These are assignments that are due or jobs that need to
be done immediately. These
also include activities that lead directly to your long, mid, or
B’s on your list are important, but less so than your A’s.
B’s might become A’s someday.
These tasks are important, but not s urgent.
They can be postponed if necessary.
C’s do not require immediate attention. C items include things like shopping for a new blender or
getting brochures for next year’s vacation.
C priorities are often small, easy jobs with no immediate
you’ve labeled all the tasks on your list, schedule time for
all of the A’s. The B’s, and C’s can be done in odd moments during the
day when you are between tasks and don’t have time to start
the next A.
you use the ABC priority method, you might discover a condition
common to students: “C
Fever.” This is
the uncontrollable urge to skip over that A task and begin
crossing C’s off the list.
If your history paper is due tomorrow, you might be
compelled to vacuum the rug, call your third cousin in Tulsa,
and make a trip to the store for shoelaces.
The reasons C fever is so common are that A tasks may be
difficult or lengthy and that the risk of failure to higher.
If you notice symptoms of C fever, ask:
“Does this job really need to be done now?”
“Do I really need to alphabetize my CD collection, or
might I better use this time to study for tomorrow’s data
your to-do list to keep yourself on task, working on your A’s.
Don’t panic or berate yourself when you realize that in
the last six hours, you have completed 11 C’s and not a single
A. Calmly return to the A’s.
As you complete tasks, cross them off the list.
Crossing off things can be fun, a visual reward for your
option is to put each to-do item on its own 3x5 card. This allows for easy sorting of jobs by priority.
the end of the day, evaluate your performance.
Look for A’s you didn’t complete.
Look for tasks that repeatedly appear as B’s or C’s
on your list and never seem to get done.
Consider changing these to A priority or dropping them
you might consider changing an A that didn’t get done to a B
or C priority. And…accept
mistakes. You might
assign an A priority to some items that turn out to be C’s.
Some of the C’s that lurk at the bottom of your list
day after day might really be A’s.
When you keep a list everyday, you can discover these
errors before they become problems.
June Motivational Tip
YOURSELF TO SUCCEED!
The Four Emotions
That Can Lead to Life Change by Jim Rohn (excerpted from
"Seven Strategies for Wealth and Happiness" by Jim
are the most powerful forces inside us. Under the power of
emotions, human beings can perform the most heroic (as well as
barbaric) acts. To a great degree, civilization itself can be
defined as the intelligent channeling of human emotion. Emotions
are fuel and the mind is the pilot, which together propel the
ship of civilized progress.
Which emotions cause people to
act? There are four basic ones; each, or a combination of
several, can trigger the most incredible activity. The day that
you allow these emotions to fuel your desire is the day you'll
turn your life around.
One does not usually equate the
word "disgust" with positive action. And yet properly
channeled, disgust can change a person's life. The person who
feels disgusted has reached a point of no return. He or she is
ready to throw down the gauntlet at life and say, "I've had
it!" That's what I said after many humiliating experiences
at age 25, I said. "I don't want to live like this anymore.
I've had it with being broke. I've had it with being
embarrassed, and I've had it with lying."
Yes, productive feelings of
disgust come when a person says, "Enough is enough."
The "guy" has finally
had it with mediocrity. He's had it with those awful sick
feelings of fear, pain and humiliation. He then decides he is
not going to live like this anymore."
Look out! This could be the day that turns a life around.
Call it what you will, the "I've had it" day,
the "never again" day, the "enough's enough"
day. Whatever you call it, it's powerful!
There is nothing so life-changing as gut-wrenching
Most of us need to be pushed to
the wall to make decisions. And once we reach this point, we
have to deal with the conflicting emotions that come with making
them. We have reached a fork in the road. Now this fork can be a
two-prong, three-prong, or even a four-prong fork. No wonder
that decision-making can create knots in stomachs, keep us awake
in the middle of the night, or make us break out in a cold
Making life-changing decisions
can be likened to internal civil war. Conflicting armies of
emotions, each with its own arsenal of reasons, battle each
other for supremacy of our minds. And our resulting decisions,
whether bold or timid, well thought out or impulsive, can either
set the course of action or blind it.
I don't have much advice to give you about
decision-making except this:
Whatever you do, don't camp at
the fork in the road. Decide. It's far better to make a wrong
decision than to not make one at all. Each of us must confront
our emotional turmoil and sort out our feelings.
How does one gain desire? I
don't think I can answer this directly because there are many
ways. But I do know two things about desire:
a. It comes from the inside not the outside.
b. It can be triggered by outside forces.
Almost anything can trigger
desire. It's a matter of timing as much as preparation. It
might be a song that tugs at the heart. It might be a memorable
sermon. It might be a movie, a conversation with a friend, a
confrontation with the enemy, or a bitter experience.
Even a book or an article such as this one can trigger
the inner mechanism that will make some people say,
"I want it now!"
Therefore, while searching for
your "hot button" of pure, raw desire, welcome into
your life each positive experience. Don't erect a wall to
protect you from experiencing life. The same wall that keeps out
your disappointment also keeps out the sunlight of enriching
experiences. So let
life touch you. The next touch could be the one that turns your
Resolve says, "I
will." These two words are among the most potent in the
English language. I WILL. Benjamin Disraeli, the great British
statesman, once said, "Nothing can resist a human will that
will stake even its existence on the extent of its
purpose." In other words, when someone resolves to "do
or die," nothing can stop him.
The mountain climber says,
"I will climb the mountain. They've told me it's too high,
it's too far, it's too steep, it's too rocky, it's too
difficult. But it's my mountain. I will climb it. You'll soon
see me waving from the top or you'll never see me, because
unless I reach the peak, I'm not coming back." Who can
argue with such resolve?
When confronted with such
iron-will determination, I can see Time, Fate and Circumstance
calling a hasty conference and deciding, "We might as well
let him have his dream. He's said he's going to get there or die
The best definition for
"resolve" I've ever heard came from a schoolgirl in
Foster City, California. As is my custom, I was lecturing about
success to a group of bright kids at a junior high school. I
asked, "Who can tell me what "resolve"
means?" Several hands went up, and I did get some pretty
good definitions. But
the last was the best. A shy girl from the back of the room got
up and said with quiet intensity, "I think resolve means
promising yourself you will never give up." That's it!
That's the best definition I've ever heard: PROMISE YOURSELF
YOU'LL NEVER GIVE UP.
Think about it! How long should
a baby try to learn how to walk? How long would you give the
average baby before you say, "That's it, you've had your
chance"? You say that's crazy? Of course it is. Any mother
would say, "My baby is going to keep trying until he learns
how to walk!" No wonder everyone walks.
There is a vital lesson in this.
Ask yourself, "How long am I going to work to make my
dreams come true?" I suggest you answer, "As long as
it takes." That's
what these four emotions are all about.
This article was submitted by
Jim Rohn, America's Foremost Business Philosopher. To subscribe
to the Free Jim Rohn Weekly E-zine go to http://www.selfgrowth.com/rohn.html
YOURSELF TO SUCCEED!
Steps to Enjoying Every Moment
All too often people take life, and all of the great things that
it offers, for granted. People realize how much something means
to them only after it is taken away. There is a reason for this;
it is difficult to appreciate things in life because it is
difficult to picture yourself without them.
An example will help to explain this point more clearly. Imagine
sitting at a table nearly 100 feet long. On this table are
hundreds of different foods. Main courses, deserts, drinks, and
more cover every inch of the table. You are all alone, and all
that the table offers is for you.
Now try and not take this food for granted. Try to appreciate it
like it will be gone tomorrow. It isn't easy. It is hard to not
take this food for granted when there is so much in front of
This example can be transferred to many things in life. One may
see that same point in life itself. People say live life to the
fullest, and to appreciate every day you have. This is difficult
for the majority of people because, just the like the food,
there are so many days left. When you know you'll be around for
40 more years, it is hard to think about today being your last
Don't lose hope, there is an answer. It's called the Step Back.
This quick system will help you to appreciate your life, and all
that is offers. Moments filled with happiness and excitement
will no longer be unappreciated and taken for granted.
1. REALIZE YOU'RE IN THE MOMENT
The first step is to realize that you are in the middle of
something good. It could be a beautiful day on your family
vacation, or a perfect afternoon with your children. You are the
judge of what moments you'd like to appreciate.
2. TAKE A STEP BACK
This is the main part of the system. Once you realize you are
experiencing a moment you'd like to have last forever, stop
yourself for a moment and take a Step Back.
Take yourself away from the situation. Take a short walk, a
quick break, or simply close your eyes.
Once you are removed from the situation, think about it as if it
happened in the past.
Picture how happy you were, the details of the scene, and the
others around you. Feel the emotions you felt, see and hear the
faces and sounds. Remember how much you enjoyed the time, and
how much you'd like to enjoy it again.
3. MAKE YOUR REENTRY
Once you feel the happiness of the moment, think about this;
it's no longer in the past, it's right now! You just thought
about how great you felt in that past moment, and now you can
live it in the present.
You just appreciated the current moment by looking back on the
situation. Once you are in the middle of the moment again,
4. ENJOY YOURSELF
This will be a moment that, like all others, will eventually
pass. With this in mind, really let it sink in. Take a look
around, and realize you are in the middle of something great.
Taking a Step Back every now and then will help you appreciate
life. No longer will you be one who takes life for granted. You
will make happy moments happier, and you will also help to make
them last forever.
by Jason Michael Gracia - Motivation123.
To learn more about motivation, visit
MOTIVATE YOURSELF TO SUCCEED!
Your Word,” adapted from Becoming
a Master Student, 10th ed. by Dave Ellis
When you speak and give your
word, you are creating – literally.
Your speaking brings life to your values and purpose.
In large part, others know who you are by the words you
speak and the agreements you make.
You can learn who you are by observing which commitments
you choose to make and which ones you choose to avoid.
word makes things happen.
Circumstances, events, and attitudes fall into place.
The resources needed to accomplish whatever was promised
become available. When
you give your word, all this comes about.
The person you are right now is, for the most part, a
result of the choices and agreements you’ve made in your life
up to this point. Your
future is largely determined by the choices and agreements you
will make from this point on.
By making and keeping agreements, you employ your word to
create your future.
world works by agreement.
There are six billion people on planet Earth.
We live on different continents, in different nations,
and communicate in different languages.
We have diverse political ideologies and subscribe to
various social and moral codes.
This complex planetary network is held together by people
keeping their word. Agreements
minimize confusion, prevent social turmoil, and keep order.
Projects are finished, goods are exchanged, and treaties
are made. People,
organizations, and nations know what to expect when agreements
are kept. When
people keep their word, the world works.
work by agreement. Relationships
are built on agreements. They
begin with our most intimate personal contacts and move through
all levels of families, organizations, communities, and nations.
When we break a promise to be faithful to a spouse, to
help a friend move to a new apartment, or to pay a bill on time,
relationships are strained and the consequences can be painful.
When we keep our word, relationships are more likely to
be satisfying and harmonious.
Expectations of trust and accountability develop.
Others are more likely to keep their promises to us.
Perhaps our most important relationship is the one we
have with ourselves. Trusting
ourselves to keep our word is enlivening.
As we experience success, our self-confidence increases.
will, I promise to, I am committed, you can count on it.
Promising brings with it all of the rewards of employing
MOTIVATIONAL TIP: KICK THE PROCRASTINATION HABIT!
Ways to Kick the Procrastination Habit!
By Julie Plenty
I recently read about a survey (by the University of Chicago)
which suggested that those who relish challenge are more likely
to live up to 10 years longer than those who spend their lives
inhibited by timidity.
Trying to realize our ambitions, even if we don’t always meet
them, is preferable to not having the courage or motivation to
take the risk. So not making any resolutions because we fear
that we’ll break them is having a defeatist attitude, as we
allow procrastination to become an insidious habit which stops
us from leading more fulfilling lives.
The following offers 10 ways to kick the procrastination habit!
1. Personal values development.
Take the time to find out what you really want in life, what
your personal values are. Do you want more time, more money,
better health, greater self esteem and confidence, more
fulfilling relationships, a different career, set up a business?
When we procrastinate it’s often because what we are planning
to do is not really aligned with what we truly want. We may be
scared of our skills (or perceived lack of) or fear ridicule
2. Make health a priority.
Without good health we are less likely to have the energy and
dynamism needed to make positive changes in our lives and it’s
easier (and necessary if you’re very ill) to procrastinate. So
ensure that you have a nourishing diet, sleep well, exercise and
meditate. Incidentally, it is thought that regular meditation
helps delay the worst effects of the ageing process.
3. Visualize your life without procrastination.
See and feel the benefits in your life if you didn’t
procrastinate. What could you do and achieve? Begin to act as if
you’re not a procrastinator. Write down, draw, imagine your
life as a film. Use affirmations to help you.
4. Banish the Gremlin.
That little voice which runs on auto in your head, that
dismisses any idea that you might have. It says things like
"I’m not in the mood" " I don’t have
time" "I can’t do this". Stop running on auto,
replace the "shoulds" "oughts" "have
tos" with "want to" "desire". You have
a choice. Acknowledge your choices and banish the Gremlin.
Again, using affirmations can help you replace the Gremlin with
more positive alternatives.
Saying "yes" to everything, often leaves you feeling
tired and without the energy to focus on what is most important
to you. This leads to procrastination as projects and tasks are
dropped. Identify what is most important to you and only focus
on those areas which will make the biggest difference to your
life. It will enhance your focus and motivation.
6. Setting personal professional goals.
It’s hard to motivate yourself when you don’t have a good
idea of what you want to accomplish. So when setting goals think
about what you want to achieve in the short term and long term.
Techniques for doing so include the SMART strategy. S = specific
M = measurable A= Action R = Realistic T = Time based. Use goal
setting software to help you in goal planning and setting.
7. Prioritize Your Goals.
Develop a plan or schedule to help you reach your goals. In
doing so you will begin to identify whether some elements need
to be included or enhanced or dropped completely. Also remember
to be flexible, revisit your goals regularly and modify or drop
if appropriate. Just because a goal is written down doesn’t
mean that it is set in stone!
8. Divide and conquer.
Once you’ve prioritized your goals, divide them into smaller
chunks. Sometimes we procrastinate because a project seems
really large that the scale of it overwhelms us and puts us into
a temporary form of paralysis , you don’t know where to start,
so you don’t start at all! Approach each project , especially
large ones , on a step by step basis.
9. Reward yourself.
Once you start to complete tasks, reward yourself by giving
yourself something that you want. So instead of seeing a film
before you complete a task, see it afterwards and make it a
reward for you.
10. Just get started.
No excuses. Don’t wait until you’re "in the mood".
The mood never comes! It is a clever camouflage and a delaying
tactic. What you resist persists! Start with what is easiest, so
that you experience immediate success, which will give you the
fuel and motivation to upgrade and take on larger projects.
Do any of the above and you’ll be well on your way to Kicking
the Procrastination Habit. And if you’re procrastinating over
doing any of the above :.), then remember that life is the
biggest deadline of all!
About the Author
Julie Plenty is a Personal and Business Coach who coaches self
employed creative professionals to live more creative, fulfilled
lives and increase the success of their business. To sign up for
the Life Design newsletter and register for a special offer on
her forthcoming ebook on Kicking the Procrastination Habit!
MOTIVATE YOURSELF TO SUCCEED
Tip #1: "Promise
can come simply from being clear about your goals and acting on
them. Let's say that you want to start a study group. First,
commit yourself to inviting people and setting a time and place
to meet. Then promise your classmates that you'll do this,
and ask them to hold you accountable. Self-discipline,
willpower, motivation -- none of those mysterious
characteristics needs to get in your way. Just make a
promise and keep your word.
Becoming a Master Student, ninth ed. Dave Ellis.
Houghton Mifflin Company,
Motivational Tip: Problem
Solving Can Be Fun!
solving is a chance to practice two types of thinking.
One type involves opening up alternatives and considering as
many options as possible. Your
creative thinking skills come into play as you generate new
definitions of the problem and brainstorm possible solutions.
The other type of thinking involves narrowing down.
Out of all the possibilities you generated, you choose one
idea for follow-up or one solution to act on.
Consider the four P’s of problem solving:
Define the Problem
are subtle creatures, skilled at hiding themselves.
In defining problems, we bring them out in the open.
We admit that the problem exists, and that’s powerful.
In addition, a problem that is clearly defined is half
solved. To define a
problem effectively, understand what the problem is.
Tell the truth about what’s present in your life right now,
without shame or blame…and be specific.
up. Brainstorm as many
possible solutions to the problem as you can. Write your ideas down.
Putting your thoughts on paper forces you to be more accurate
Create a Plan
rereading your problem definition and list of possibilities, choose
the solutions that seem most workable.
Think about which specific actions will reduce the gap
between what you have and what you want.
final step gets you off your chair and out into the world.
Now you actually do what you planned.
There are few things as satisfying as checking items off your
to-do list, especially when you know they are helping you solve a
our skill in solving problems lies in what we do. Through the quality of our actions, we become the architect
of our success!
Becoming a Master Student, ninth ed. Dave Ellis.
Houghton Mifflin Company, Boston.
Tip: You are NOT a failure just because you fail!
People often fail – or at
least are told they are failures – many times before they
reach their goals. Consider
the following examples:
Escalante is a nationally known educator and the subject of
the film Stand and Deliver. When
he first tried to get a teaching job in California, the state
refused to accept his teaching credentials from Bolivia.
Puccini’s first music teacher said that Puccini had no
talent for music. Later
Puccini composed some of the world’s greatest operas.
Goodyear bungled an experiment and discovered vulcanized
Before gaining an
international reputation as a painter, Paul
Gauguin was a failed stockbroker.
Pirsig’s best-selling book, Zen
and the Art of Motorcycle Maintenance, was rejected by 121
Lee applied for graduate study at the top film schools in
the country, including the University of Southern California and
the University of California at Los Angeles.
Due to his scores on the Graduate Record Exam, both
schools turned him down.
Becoming a Master Student Concise, 10th ed. by
these tasty summer treats developed by the Wyoming Dietetic
not only nutritious…they’re also delicious!
cup vanilla yogurt
cup strawberries or raspberries
yogurt, fruit and cereal in a tall glass. Repeat the layers.
cup frozen strawberries or raspberries
cup vanilla yogurt
all ingredients in a blender and process until smooth.
THE WELLNESS ADVANTAGE:
During these summer months, be mindful of
the harmful effects of !
Teen Tanning Habits
Raise Skin Cancer Risks
Being bronzed like Britney or tan in time for prom may be
putting teenagers at risk for skin cancer.
New research shows a growing number of teenagers are tanning
outdoors or using indoor tanning salons despite the known skin
cancer risks associated with exposure to ultraviolet (UV)
radiation from the sun or artificial sources.
Researchers say those tanning habits are especially dangerous
among teens because UV exposure during youth is closely
associated with skin cancer risk.
"UV exposure before the age of 20 is strongly correlated
with the most common skin cancer, which is basal cell carcinoma
with almost a million cases a year," says James Spencer,
MC, vice chairman of the department of dermatology at the Mount
Sinai School of Medicine. "UV exposure before the age of 20
is also associated with the most deadly form of skin cancer,
Although the incidence of most types of cancer is declining,
researchers say skin cancer rates in the U.S. are one the rise
and now exceed all other cancers combined.
Spencer says that's extraordinary because skin cancer isn't
confusing at all.
"We know what causes it. It's excessive exposure to
ultraviolet light, whether it be from the sun or artificial
sources, such as indoor tanning," says Spencer.
Spencer announced a new public education campaign to educate
teens about the dangers of tanning at a news conference today in
New York sponsored by the American Academy of Dermatology (AAD).
Experts at the conference also addressed some common
misconceptions about sunscreen, sun exposure and vitamin D
absorption, and melanoma risks among blacks.
Teens and Tanning
A recent study showed that nearly 37% of teenage girls and 11%
of boys have used an indoor tanning booth at least once in their
life, and 28% and 7% of girls and boys, respectively, have used
them three or more times.
The study also showed that the popularity of tanning booths also
increased with age in girls. Eleven percent of 13- to
14-year-olds reported using indoor tanning booths more than
three times, but that number grew to 47% among 18- to
The ADD recently issued a new position statement on indoor
tanning, encouraging states to ban the use of tanning equipment
for nonmedical purposes. The organization also advocates
enacting legislation to bar minors from using tanning devices
and placing a Surgeon General's warning stating that UV
radiation is a known carcinogen on all tanning devices.
Spencer says recent attempts to market tanning beds as safer
than sun are "nonsense."
He says early tanning beds were equipped with light bulbs that
emitted less of the UVB rays associated with sunburns and more
UVA rays than natural sunlight. But newer bulbs contain the same
amount of burning UVB rays and up to 15 times higher
concentrations of aging UVA rays.
Researchers say sunscreens are the most common form of sun
protection, but many people are confused about how to use them
correctly. Sunscreen is formulated to boost the body's natural
defenses against harmful ultraviolet radiation by absorbing,
reflecting, or scattering the sun's rays on the skin.
The sun protection factor (SPF) of a sunscreen is calculated by
comparing the amount of time needed to cause sunburn on
unprotected skin. For example, a sunscreen with an SPF of 15
would allows someone to extend that burning time by 15, so it
would take 15 times longer for the skin to become burned if the
product is used correctly.
But the SPF only reflects the product's protection against the
burning UVB rays and doesn't say anything about the protection
it provides against the aging UVA rays.
THE WELLNESS ADVANTAGE
in the Heat - Understanding Thermal Stress
exercise safely in warm environments, understanding how our
bodies regulate internal temperature is very important. Humans
are homeotherms, which basically means that we must maintain our
internal, or core, temperature independent of the environment.
People produce constant internal heat and maintain a core
temperature of approximately 98.6 o F or 37o C. This internal
heat must be dissipated to the environment. Without effective
heat dissipation, heat accumulation can lead to illness and
rest, this internal heat production is rather minimal (about one
calorie/min). Exercise, however, generates a large amount of
body heat. During heavy exercise, heat production may increase
to 10 to 20 calories/min, which necessitates a greater need for
heat dissipation to prevent becoming overheated.
both the ambient temperature and the humidity are high, it
becomes difficult for the body to dissipate heat - and body
temperature may rise.
body temperature becomes too high, hyperthermia may result,
along with concomitant heat related injuries, such as heat
exhaustion and heat stroke. Heat exhaustion is characterized by
dizziness, fainting, rapid pulse and cool skin. Heat stroke is a
life-threatening medical emergency, symptomized by a high body
temperature (above 106o F or 40 o C) and dry skin because
sweating has stopped. In some cases of heat stroke, delirium,
convulsions and loss of consciousness can occur.
prevent complications from exercising in the heat, one must
understand heat dissipation though radiation and evaporation of
perspiration and take precautions during exertion in a hot
rest, radiation is the primary method of heat loss. Heat loss by
radiation occurs by electromagnetic waves when someone is in an
environment that is cooler than the body temperature. Therefore,
if the ambient temperature is 60o F, and the body temperature is
98.6 o F, the body radiates heat to the environment, including
buildings, trees, etc.
that affect heat loss by radiation include body size, mass, body
composition, peripheral blood flow, clothing and color of the
skin and clothing. A person who is tall and slender has a
greater ratio of surface area to mass and thereby can dissipate
more heat than a person who is short and stout (even if they are
outdoor exercise, particularly in bright sunshine, light colored
skin or light clothing fosters radiation because some light
waves from the sun are reflected away from light surfaces.
Darker colors absorb heat, so wearing dark colored clothing is
not recommended for exercise outdoors on a warm day in bright
of perspiration is the major method of heat loss for humans,
especially during exercise. People possess millions of sweat
glands located just beneath the skin. When body temperature
exceeds its "set-point," sweat begins to form in these
glands and is secreted to the surface. As the sweat evaporates
into the air, heat is dissipated to the environment. One liter
of sweat that evaporates can dissipate about 580 calories of
heat, producing a cooling effect.
cooling to occur, however, sweat must vaporize, or evaporate.
This is hindered by the relative humidity (RH) of the ambient
air. If the RH is greater than 80 percent, heat loss by
evaporation will be minimal because the great amount of moisture
in the air does not allow for additional evaporation of sweat
from the skin.
the ambient temperature and humidity approach 90o F and 90
percent relative humidity, exercise sessions should be shortened
or include frequent rest periods. Any signs of hyperthermia,
such as headache, disorientation, visual distortions and flushed
skin, should result in immediate cessation of exercise.
also plays a role in evaporation. If a person wears plastic,
rubber or other manmade fibers, sweating is encouraged. But this
type of clothing does not allow moisture to penetrate, so
evaporation of perspiration is inhibited - making heat
dissipation minimal and potentially leading to overheating.
Thus, when exercising outdoors on a hot day, wearing light
colored, loose-fitting clothing, such as cotton that will allow
moisture to penetrate, is the best choice.
ingestion is also critical during exercise in the heat, as
adequate hydration before and during exercise is one of the best
ways to help prevent heat illness. For an average person, sweat
loss during exercise may average about one to two liters per
hour during moderately heavy exercise on a warm day.
help prevent dehydration, consuming 400 to 600 ml (13 to 20
ounces) of cold water before exercising in the heat is
recommended. During exercise, a person also must drink fluid
continuously, especially because voluntary thirst does not keep
up with fluid loss. By the time a person feels thirsty, he/she
may have a two percent reduction in body weight, which can
impair performance and lead to heat illness.
American College of Sports Medicine recommends approximately 250
ml of fluid (eight and one-half ounces) for every 10 to 15
minutes of activity. The best fluid to offset dehydration is
plain water, but any cold fluid (other than diuretics such as
alcohol and caffeinated beverages) is beneficial.
salt tablets or substitutes generally is not advised, as most
people will replenish salt through consumption of a normal diet.
can be safely performed on warm - and even hot - days. Certain
precautions should be taken, however, including wearing proper
attire, performing a sufficient warm-up and cool down, ensuring
adequate fluid intake and reducing the intensity or duration of
workouts on extremely hot and humid days.
Robert Girandola, Ph.D., is a professor in the Department
of Kinesiology at the University of Southern California in Los
Works: The Importance of Hydration, adapted from The
American Dietetic Association’s Complete Food & Nutrition
If you have ever enjoyed a
long, tall glass of cold water on a sweltering summer day, you
know that nothing beats good old-fashioned H20 for basic
you may not know how important water is to survival.
Few of us worry about getting
enough water. When
we are thirsty, we drink some fluid and forget about it.
But behind the scenes, water is hard at work keeping body
systems up and running. Ever
body cell, tissue, and organ needs water to function.
In fact, water is the nutrient your body needs in the
greatest amount. You could survive as long as six weeks without food, but you
couldn’t survive more than a week without water.
A Job Description
Carries away waste
Moistens eyes, mouth, and nose
Ensures adequate blood volume
Forms main component of body fluids
Protects against heat exhaustion
Acts as insulation in the cold
Helps carry medicines to the proper places
in the body
Dive right in!
Getting enough water – six to eight 8-ounce glasses of
some fluids each day – is especially important for older
people. The older you are, the more vulnerable you become to
is one of the most frequent causes of hospitalization among
people over age 65, and research shows that about one half of
those hospitalized for dehydration die within a year.
Aging is associated with decreased kidney function, a
reduced sense of thirst, lower amounts of total body water, and
a reduced fitness level – all of which can contribute to
Signs of Dehydration
thirst, dry lips, dry mouth, concentrated urine
very dry mouth, sunken eyes, dry skin, rapid and weak
pulse, cold extremities, rapid breathing, blue lips, confusion,
lethargy, weakness and/or faintness
If you make drinking lots of
water part of your daily routine, you won’t have to worry
about depriving your body of one of its most important
nutrients. Water is
especially important when the weather is very hot or very cold.
It acts as a body temperature control.
In the summer, perspiring helps keep body temperature
within a normal range; in the winter, water acts as insulation.
So as the weather warms up dive right and drink up.
THE WELLNESS ADVANTAGE: DON’T BE A COUCH POTATO!
Pyramid below can help you become and stay physically active,
which can, in turn, keep your stress levels at bay.
Here’s how: If
you are inactive, try to increase your daily activities at the
base of the Activity Pyramid below. If you are sporadic, become more consistent with activity by
increasing activity in the middle of the pyramid. If you are consistent, congratulations! Keep up the good work and remember to choose activities from
the whole pyramid to keep you from getting bored.
Above all, have fun!
For more information on how to get or stay physically active,
call Virginia Romero, Ms., R.D. at the University of Wyoming
Cooperative Extension Office – (307) 362-3491.
THE WELLNESS ADVANTAGE
includes several factors, but one of the most important is
eating nutritious food. Maintaining a healthy weight can
lower your risk of heart disease and high blood pressure.
A low-fat, low-cholesterol diet can help reduce serum
cholesterol (a factor in some types of heart disease), and
high-fiber diets may help prevent certain cancers.
Food Guide Pyramid is a wonderful guide to daily food choices.
The Food Guide Pyramid
The Wellness Advantage
holidays offer a wonderful bounty of festive food to sample and
enjoy. But traditional
holiday fare can be deadly if you are trying to maintain a healthy
a lowfat holiday recipe that is not only delicious, it also offers
the positive benefits of 5 grams of fiber and only 3 grams of fat.
Bread Pudding with Butterscotch Sauce
time: 30 minutes
time: 45 minutes
slices cinnamon-swirl raisin bread
cups light eggnog
large egg whites
cup granulated sugar
teaspoons pure vanilla extract
teaspoon ground nutmeg
teaspoon kosher or sea salt
12-ounce jar nonfat butterscotch sauce
oven to 350 degrees. Coat a 1 ½ quart baking dish with cooking spray.
Lightly toast bread and cut into bite-sized squares.
Place in baking dish. Whisk
together next 7 ingredients in a large bowl until sugar is
dissolved. Pour over
bread and let stand 15 minutes.
Bake for 45 minutes or until the mixture appears set when
dish is lightly jiggled. Warm
the butterscotch sauce, drizzle over bread pudding.
Wellness Advantage: Vitamin
B-12 May Improve Your Memory
loss, fatigue and mental confusion are often the first
indicators of a vitamin B-12 deficiency.
There is no scientific evidence that indicates that
vitamin B-12 enhances memory in people without memory problems.
However, memory problems may indicate a need for a higher
intake of foods rich in vitamin B-12.
This important vitamin is found naturally in animal
foods. It is also
found in fortified foods such as fortified breakfast cereals.
your vitamin B-12 intake by eating the recommended amounts of
the foods listed in the table below, keeping in mind that no
single food can supply all the nutrients in the amounts you
Food Sources of Vitamin B12 (5)
liver, cooked, 3 oz
breakfast cereals, (100%) fortified),
rainbow, cooked, 3 oz
sockeye, cooked, 3 oz
cooked, 3 oz
breakfast cereals (25% fortified),
cooked, 3 oz
breaded and fried, 3/4 c
breaded and fried, 6 pieces
white, canned in water, 3 oz
cooked, 3 oz
Cheese, 1 oz
cooked, 3 oz
cheese, 1 oz
cheese, 1 oz
DV = Daily Value. DVs are reference numbers based on the
Recommended Dietary Allowance (RDA). They were developed
to help consumers determine if a food contains a lot or
a little of a specific nutrient. The DV for vitamin B12
is 6.0 micrograms (mcg). The percent DV (%DV) listed on
the nutrition facts panel of food labels tells adults
what percentage of the DV is provided by one serving.
Percent DVs are based on a 2,000 calorie diet. Your
Daily Values may be higher or lower depending on your
calorie needs. Foods that provide lower percentages of
the DV also contribute to a healthful diet.
sheet was developed by the Clinical Nutrition Service, Warren
Grant Magnuson Clinical Center, National Institutes of Health (NIH),
Bethesda, MD, in conjunction with the Office of Dietary
Supplements (ODS) in the Office of the Director of NIH. The
mission of ODS is to strengthen knowledge and understanding of
dietary supplements by evaluating scientific information,
stimulating and supporting research, disseminating research
results, and educating the public to foster an enhanced quality
of life and health for the U.S. population. The Clinical
Nutrition Service and the ODS would like to thank the expert
scientific reviewers for their role in ensuring the scientific
accuracy of the information discussed in this fact sheet.
more information about the NIH Office
of Dietary Supplements, email: firstname.lastname@example.org.