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How do you know what diet is right for you? You can find it out through trials and errors and, finally, if you are lucky, you will find the diet that suits you well. Or you can approach the task more scientifically. Here I will try to help you to find the energy level your body needs. After we know your requirements we will be in a position to find the proper diet for you.

People are divided into 5 groups depending on the type of job they are doing. Here I will tell you about 4 groups. We will not consider 5th group, as it mostly depend on jobs with a very high level of physical activity.


1st group: very light physical activity


This group consists mostly of office workers; managers, engineers, teachers, secretaries, scientists, authors etc. People in this group spend most of their day at their desks and get very little physical activity.


2nd group: light physical activity

This group would include a large part of service workers; salesmen/women, shop assistants, car drivers, agronomists, veterinaries, nurses, hospital attendants etc. People in this group spend a great part of the day on their feet but are not engaged in physical job.


3rd group: moderate physical activity

Members of this group include: machine operators, metalworkers, textile workers, bus drivers and truck drivers, foodservice workers, public works, transportation workers etc. This group spends some part of the day in moderate to heavy physical activities.


4th group: high physical activity

This group include: builders, agricultural workers, metallurgists, foundry workers, oil and gas industry workers, woodworkers etc. Members of this group spend most of the day engaged in heavy physical activities.

 Every group is divided by age categories. You can estimate your body’s energy requirements, but you should remember, it’s only an approximate value.

Physical levels

Age groups



Energy (kilocalories)

Energy (kilocalories)

1st group

2nd group

3rd group

4th group

18 – 29
30 – 39
40 – 59
18 – 29
30 – 39
40 – 59
18 – 29
30 – 39
40 – 59
18 – 29
30 – 39
40 – 59



First, find your physical activity group. Then, depending on your age, you will see the approximate number of calories you require on a daily basis. Now you can find the perfect diet that will best suit your needs!



You may know that diabetes affects your kidneys and eyesight. Did you know the disease can affect your feet, too? April is National Foot Health Awareness Month, and is an excellent time to take control of every aspect of managing your diabetes — especially foot health.
Regular foot exams can prevent such complications as infection, foot ulcers, gangrene, and in some cases, amputation. More than 60 percent of non-accidental lower-limb amputations occur among people with diabetes.

A study in the January 2004 issue of “Diabetes Care” illustrates how patients with diabetes tend to ignore their foot health. More than 3,500 patients with type 2 diabetes were interviewed about their knowledge of foot health and diabetes. Although 72 percent of the patients had received some form of foot health education, only 49 percent reported foot exams in the last year. Thirty-three percent of patients said they never checked their feet for complications.

“As warm weather approaches, spring is a great time to start thinking about steps you can take to preserve your foot health,” said Patty Latham, M.S., R.D., a registered dietician at Roche Diagnostics. “Patients with diabetes should always keep their feet clean and dry, and avoid wearing footwear that could cause foot injuries. Basic foot maintenance, such as trimming toenails and removing corns and calluses, will help ensure the health of your feet. And, of course, make sure you see a podiatrist or your doctor regularly.”

There are warning signs that could lead to possible foot complications. If you notice any of the following, you should contact your physician immediately:

* Changes in the color of the skin on your feet

* An elevation in skin temperature

* Pain in your leg(s)

* Swelling in the foot and/or ankle,

* Slow-healing open sores on your feet

* Dry cracks in the skin, especially around the heel

* Ingrown toenails; fungus

* Bleeding corns and calluses

Take the right path and care for your feet today!

For more tips on foot health, visit

Courtesy of ARA Content

EDITOR’S NOTE: For more information about this article or Patty Latham, please call (312) 856-8809.

Information for this article comes from the following sources: Complications of Diabetes in the United States, National Institute of Diabetes and Digestive and Kidney Diseases; Physician Attitudes Toward Foot Care Education and Foot Examination and their Correlation with Patient Practice; Diabetes Care 2004 Jan. 1; 27(1); and Diabetes: Startling Statistics, American Podiatric Medical Association.

Walking and health

Walking is good exercise for anyone, especially for the 70 million Americans with arthritis. It’s an endurance exercise, which means it strengthens the heart, helps lungs work more efficiently and adds more stamina so individuals do not tire as easily. As a weight-bearing exercise (one that puts full weight on the bones), walking helps strengthen bones, reducing the risk of osteoporosis. Walking also helps control weight, strengthen muscles and helps maintain joint flexibility.
“For the one in three adults and nearly 300,000 children living with arthritis, maintaining an active lifestyle is important because joints become stiff and muscles weaken with inactivity,” says Dr. John H. Klippel, president and CEO of the Arthritis Foundation. “As walking strengthens the muscles and tissues surrounding the joints, it helps to better protect those joints and keep them ready for daily activities.”

In addition to all the physical benefits, walking brings with it a host of psychological perks. Regular exercise helps people sleep better and combat the depression, stress and fatigue that sometimes accompany arthritis.

Walking is often overlooked as a way to keep fit and flexible because it’s so simple — most have done it since infancy. The simplicity is part of what makes walking an ideal exercise for many people. People can walk anywhere, anytime and at any level they prefer.

Keep the Arthritis Foundation’s top 10 walking tips in mind as you prepare to step out into the ranks of walkers everywhere:

1. Remember to check with your doctor before beginning a walking program.

2. Wear comfortable, well-fitting, and supportive shoes with flexible and non-sticky soles that absorb shock well.

3. Wear loose, comfortable clothes that “breathe” with you. Dress in layers so you can adjust to the changing temperature as you walk.

4. Walk at your own pace. Everyone has a walking speed that suits them best, so find one that is comfortable for you.

5. Be sure family members know your walking route and approximately how long you’ll be gone.

6. Don’t go too far too fast. Remember that you still get health benefits whether you take three 10-minute walks or one 30-minute walk.

7. Choose flat, firm, level surfaces — steep grades, uneven ground or stairs could lead to hip, knee or foot pain.

8. Keep it fun! Try listening to music as you walk to add a bounce to your step.

9. Find a partner. Having a regular partner can be a social outlet, a boredom reliever and a commitment reinforcer.

10. Stay motivated by keeping your walks interesting. Change your location, style or speed.

The Arthritis Foundation is making it easy for people to jumpstart their walking program with the Arthritis Walk, a nationwide walk event that raises awareness and funds to fight arthritis, the nation’s number one cause of disability. To participate in an Arthritis Walk in your area, visit or call the Arthritis Walk hotline at (877) 232-2898. For a free copy of the Arthritis Today Walking Guide, contact the Arthritis Foundation at (800) 283-7800 or visit their Web site.

Courtesy of ARA Content


Applying for scholarships can be intimidating. There are hundreds of them out there and figuring out which ones you qualify for, then correctly completing the requirements for each one, can be quite confusing. Sometimes, students even wonder if they should submit an application. But the answer is a resounding, “Yes!” To help ease some of the anxiety and confusion, applicants often find themselves in need of tips and suggestions.

First and foremost, do your homework. Finding scholarships takes time and research. Good places to start are in your guidance counselor’s office, the local library and online. Sara Glickman of Silver Spring, Md. is a recent scholarship recipient who successfully applied for a national scholarship. Glickman was surfing the Internet and looking at college scholarship information when she came across the Target All-Around Scholarship.

Glickman knew her strong volunteering background with organizations like the American Cancer Society, Race for the Cure, her college’s community service fraternity, and the National Society of Collegiate Scholars gave her a shot at the scholarship.

While Glickman’s scholarship application materials mentions her work with various local volunteer organizations, her essay focused on one specific project — “Living Journals” — a program Glickman started when her grandmother was in a local hospice to record her memories, stories and conversations. Other patients soon were asking Glickman to help make recordings of their family’s memories, and she even expanded her services to nearby nursing home facilities. The Living Journals project continues to be a special project for Glickman, one she continues to be involved in which is near and dear to her heart.

Glickman’s focused essay impressed the scholarship committee, and she was selected as one of the Target All-Around Scholarship winners.

“We believe it’s important to recognize aspiring leaders for their volunteerism and academic achievements,” says Laysha Ward, vice president, community relations, Target Corporation. “In line with our company’s commitment to community service, the Target All-Around Scholarship program awards young people who have given back and have made a visible difference in their communities.”

Following are some tips for writing a winning scholarship application essay:

Narrow The Topic. Before tackling an essay question, create a list of possible topics, ranking the ideas in order of interest, and selecting the one that is most important to you. Narrowing the topic down to one activity or experience ensures that your essay will be clear and concise.

Be Passionate. Most of us have a hard time writing good things about ourselves. But when writing your scholarship essay, it’s important to talk about yourself and the things that are important to you. Chances are, if you’ve invested a lot of time and energy into a particular activity, then you’re passionate about it. Make sure your essays reflect this and explain how your participation has affected you.

Edit. Revise. Re-write. You should never submit a first-draft as a final product. Make sure you review your essay, revise it, and have someone close to you read over your work.

Identify References Early. Many scholarship applications require an endorsement from someone familiar with you and your accomplishments. Select a person who knows you well and will be an advocate about your commitment. Make sure you give this person plenty of time to complete their letter, and be sure to send them a hand-written thank you note afterwards.

Be Timely. Every application has a deadline. No matter how great your application is, if you don’t honor the deadline your application won’t be considered. Make sure to allow enough time to request and receive your transcripts, letters of recommendation, and any other supporting documents.

Like Glickman, if you are a college-bound senior or an active undergrad, age 24 or younger who spends a lot of time volunteering in your community, you are eligible to apply for Target’s All-Around Scholarship. The company awards one $25,000 scholarship and more than six-hundred $1,000 scholarships to applicants nationwide.

Applications are due November 1, 2004. For application materials please call (800) 316-6142, visit your local Target store or go to and click on “Community Giving.”

Courtesy of ARA Content

Time management

Flying by the seat of your pants is rarely successful in helping you achieve your career goals. But careful planning and effective time management can help you meet, and even exceed, your career expectations.

“Effective time management is an art form; it’s something we all do with varying degrees of success,” says Dana Warren, senior vice president of staffing provider Kelly Services. “With a little planning, even the most disorganized person can be more productive.”

Developing techniques to help you manage your time effectively will reduce the pressures on you, and in turn, give you more time to yourself, Warren says. She shares these tips for keeping your days on track:

* Take inventory

Everyone has the same amount of time each day to use or lose. The clock continues to tick regardless of whether we spend our time wisely or waste it on unimportant activities.

One of the most useful exercises to improve your time management is to evaluate how you are currently spending your time. Try tracking what you do in 30-minute increments for one week. You may be surprised how much time you waste watching TV or on other things that do not contribute to your goals.

* Identify efficiencies

Organize your day so that similar activities can be done at the same time. For example, you might cluster all the activities you perform with the same person so you can get more done in your time together.

“By listing your daily activities and grouping them by category, you’ll see opportunities to save time and work more efficiently,” Warren says.

* Pretend you’re going on vacation

Have you ever noticed how much more productive you are on the days just prior to going on vacation? You’re busy tying up loose ends and making last minute preparations. “To make the most of each day,” Warren says, “I pretend I’m about to leave on a vacation. This forces me to limit time wasters and get more crossed off my ‘to do’ list.”

* Use organizing aids

Using tools like a simple “to do” list or a personal digital assistant (PDA) can be very useful for tracking your current tasks and ensuring you meet your daily goals. “After creating my daily ‘to do’ list,” Warren adds, “I highlight the ‘must do’ items for the day. I don’t want to waste time on non-urgent items or fail to meet an important deadline.”

* Prepare for the unexpected

About those interruptions, changes and occasional chaos: If you’re mentally prepared for these situations, you’re more likely to keep your cool, and their impact on your schedule and stress level can be reduced.

“The most effective employees we recruit at Kelly are those who can remain composed in hectic, pressure situations,” says Warren. “They project a feeling of confidence and comfort that things are under control.”

* Schedule leisure time

Finally, taking time for non-work activities can improve your productivity on the job. Commit time on your calendar to be with family and friends or to relax with a good book or magazine. A balanced life is a healthy life.

The Kelly Career Network matches candidates with open jobs. Visit

Courtesy of ARA Content


There are different types of motivation. They are easy to determine by how you feel when you wake in the morning. In the morning when you hear your alarm clock, what’s going on inside you? Though, it would be better to ask, what you are doing inside yourself. Perhaps, your inner voice tells you, “You must wake up, otherwise you will be late for work and you will have big problems”. Your imagination starts drawing pictures of you being late for your work and the negative results of this silly misunderstanding. And when the pictures, drew by your imagination, become big enough, you tell yourself, “OK! OK! I’m waking up!” Finally, you are motivated enough to wake up. People, who mobilize themselves on certain actions by creating the scenario of what they want to avoid, act the same as was described in the example above.

Now, let’s talk about the other motivation type. You open your eyes and start thinking about what you could do today. Bright pictures of attractive opportunities, which you are visualizing in your mind, get you up and moving as if a huge magnet was pulling you. The only one question, which you could have is, “What to do first?” The question about should you wake up or not is not a question at all. It is a certainty; every one of you can remember a morning when you awoke with thoughts about what wonderful things would happen today! You were visualizing how you would do something pleasant, with great joy, confidently knowing beforehand of your success. You saw yourself doing these actions and moving to success. You realized that this day, connected you with the next, and you are able to achieve the goal you had strived for.

Psychologists have known of these two methods of motivation for a long time. They call one of them – “avoiding failures”, the other – “cause of success achievement”. These motivation types act differently, in different directions, and with different results. All people use both types, but usually every one of us prefers one type to the other. For example, someone could not wake up until he/she imagines his/her boss threatened to fire him/her. Most likely, this person would follow this motivation type – “avoiding failures” in many other situations. When choosing friends, they would concentrate their attention on those people who would not “push” them. He or she would not make the decision about changing their job until they understood that it was impossible to work any longer in their present position.

When a person wakes in the morning with the “cause of success achievement” mindset they can’t wait to get out of the bed and start making their dreams come true. Most of all, in this case, the person will use the same motivation type and in other situations too. For example, when deciding what moment would be better to take a break from work to chat with a colleague or reward themselves for a job well done they would probably make their decision based on achieving their goal or goals, and what opportunities that were presented.

At first look, when comparing these two motivational types, it seems the “cause of success achievement” type is more attractive. As practice shows, both types have their own positive and negative sides. For example, people who are seriously motivated about achieving their goals don’t let obstacles deter them from success. This type of thinking is typical for many entrepreneurs and self-starters. The other extreme; people whose motivation is “avoiding failures”, will avoid at all costs, taking the action that will make their dreams come true out of fear of failure. Both strategies are important. We can use both to motivate ourselves and others to gain success. Both strategies have their appropriate place. When you are suggesting a new development, plan or idea, you will get immediate approval from those who are using the “cause of success achievement” mode of thinking. You will see the completely different reaction from people whose motivational strategy is “avoiding failures”. They will tell you how many obstacles and difficulties you may have on your way, but it’s very important for you to listen to them! They may point out a significant flaw in your plan that you may have overlooked. Listen to both sides, make your decision, and move on to your success!

The article was taken to you from 

Truth is like the sun. You can shut it out for a time, but it’s not going to go away.

                                                                                                                            — Elvis Presley


To anyone it may concern…

Three weeks ago I started participating in a new Toshiba contest called Love to Lead with a price in $3000 – a new and fascinating laptop Toshiba Portege R400. Who doesn’t want to win a laptop like this one?!

All you need is to write an article on the topic that is coming every week in form of a
thought provoking question. No, no, it’s not – what you did last summer:)

Few resent questions were:

  • Are computer games a waste of time?
  • Is it possible to communicate with dead?
  • Should prospective parents be able to determine their child’s gender?
  • Are people born evil?

And so on.

Recently Chineseleper, one of the participants of the contest suspected someone is
cheating and I decided to find out if that was true.
Last week’s winner ideafix3 had the same comments and commentator’s names as the today’s hugo with his article “HATE = LOVE? WHY NOT!”.

After making some investigation I came to the site Catch a prize hat was designed for people who like to get free stuff from companies like this in any way possible. I found out that ideafix3 aka clea and hugo aka egoister not only were asking their friends from the message board to vote for them one or more times, but made a LINE of people willing to win the laptop. So, when one girl Natalya asked to participate in the contest they answered she had to wait for the line and she agreed.

Now, when you will go to their forum where they discussed all the stuff you will find the log in page because after my comment about all they were doing on Love to Lead website they became scared of disqualification and put the page in the restricted zone.However, if you need proofs… Well, I have it:) I made the screenshots of their pages when it was still online and public available.

So, I share this with you and hope you will be more accurate wit these kind of people in future.

Ideafix3 aka clea is putting a request for voting for her:

(the underlined lines are translated from Russian)

Clea: Toshiba is advertising a new product Toshiba Portege R400 and have one round each week. I need your help.

Clea: Thank you everyone, the voting is over. Thanks everyone who supported me!

She has won last week’s contest:

SSergGS: Clea, you are super! My congrats!

ViLORiJ: My congratulations clea! I hope that is not the last prize in your catching prize

There IS a LINE already from their message board for winning the laptop:

Black_Love: I voted, but didn’t leave the comment. Didn’t want to show my bad English

Natalya: Do you know the next questions that will be provided in the upcoming weeks? I’d like to participate too.

Mixx: Natalya, there is a line already…

Voters ask egoister aka hugo to provide them with new comments, because they don’t know English well:

– we don’t know the next questions, but know who will be the next in line:)

Natalya: Ok, I agree if you out me in the. What number will I be and who is before me?

Clea: Everyone who is supporting egoister (aka hugo) – do not write your nicknames you use here and don’t leave your emails when voting. They already have an arguing about cheating. If OUR second person will be a winner with the same list of comments, they will find out about us. And for doing not only talking leave small lines in comments (Aliens are freaking out – we are together again!)

So, egoister, make up the comments for everyone, it will look more like truth.

Lets, we will get all the laptops! It will be a victory!

Natalya: I’m in the line. You will be the next.

Lllapo4ka: I agree, I don’t know what to write in English. It would be more comfortable to put the finished comments that were changed a little bit.

We found out about their cheating:

Lllapo4ka: Cool, they understood we have a line here for prizes, we have to put everything in the private zone…

So, what to do with all this is up to Love to Lead Team and Toshiba to decide. Just know there are really good articles on the site and it’s worth to go there, write good stuff and fight for your talent.