Get 30 minutes of exercise every day

Regular physical activity decreases the risk of death
from heart disease, lowers the risk of developing
diabetes, and is associated with a decreased risk of
colon cancer. It also helps prevent high blood pressure
and helps you lose weight and keep it off.
• Think of yourself as an active person.
• Make physical activity a part of your everyday routine.
Go for brisk walks. Ride a bike. Dance. Do chores
around the house and in the yard. Take the stairs
instead of the elevator. Rake leaves.
• Get 30 minutes of activity that makes you breathe
harder, on most or all days of the week. If you can’t be
active for 30 minutes all at once, get at least 10
minutes of endurance activity at a time.

Cut back on caffeine

Coffee tastes great and it’s safe to drink in
moderation. But too much caffeine can make you
irritable. It can also upset your stomach and disturb
your sleep. Medical experts recommend that you
consume no more than 300 milligrams of caffeine
a day. That’s the equivalent of about two cups of
brewed coffee.
Start feeling better today by moderating your
intake of coffee, caffeinated tea, and soft drinks
with caffeine.

Start your morning off right

Breakfast boosts memory, improves your mood, and
can help control your weight. A number of research
studies have found that students who eat breakfast
score higher on tests. The same is true for adults.
People who eat breakfast also are generally thinner.
Start the day with a healthy breakfast like high-fiber
cereal or oatmeal and a glass of juice. If you’re not
much of a breakfast eater, try having a “smoothie” for
your morning meal—blend a banana, low-fat yogurt,
and orange juice together.
New research shows eating a nutritious breakfast every
morning may improve memory in healthy elderly people.
–AlzheimerSupport.com

BUS STOP

Lynn: Why is there never a bus when you want one?

Sam: Good question. There aren't enough buses on this route.

Lynn: Sometimes I feel like writting a letter to the paper.

Sam: Good idea. You should say that we need more subway lines, too.

Lynn: Yeah. There should be more public transportation in general.

Sam: And fewer cars! There's too much traffic.

Lynn: Say, is that our bus coming?

Sam: Yes, it is. But look. It's full!

Lynn: Oh, no! Let's go and get a cup of coffee. We can talk about this letter I'm going to write.

(New Interchange - book 2)

ROLLERBLADE LESSONS

Ted: Oh, I'm really sorry. Are you ok?

Ana: I'm fine. But I'm not very good at this.

Ted: Neither am I. Say, are you from South America?

Ana: Yes, I am, originally. I was born in Argentina.

Ted: Did you grow up there?

Ana: Yes, I did, but my family moved here eight years ago, when I was in high school.

Ted: And where did you learn to Rollerblade?

Ana: Here in the park. This is only my second time.

Ted: Well, it's my first time. Can you give me some lessons?

Ana: Sure. Just follow me.

Ted: By the way, my name is Ted.

Ana: And I'm Ana. Nice to meet you.

(New Interchange - Book 2 )

FATHER 2 HIS SON

Father 2 his son: If u do not pass your exam this time,dont call me Papa.
After some days…….father: how is your result?Son: Sorry Zaheer.

SINGLE AND HAPPY?

Find Out Why We Love Our Independence

Not sharing a bathroom, always having control of the remote, vacuuming at 1:00 am, not having to check with anyone prior to making happy hour plans, staying up all night watching terrible movies, listening to your favorite song on repeat, using all the hot water for your shower, and that you can almost always find ONE seat at the bar! -Meagan, Edmond, Oklahoma

The excitement and expectation before a first date. -WMT, Los Angeles, California

Being single is a choice, a freedom and a privilege. We are lucky to live in a society where we can choose our destiny rather than be locked into it.-Mark, Montreal, Quebec

The freedom to choose what I want to be, do, say, feel, buy, read, date, go, etc., etc. I love being single. -Monica Being single forces me to try new things and challenge myself to be active. -Christal, Los Angeles, California

The possible spontaneity inherent in every day. –Kelli, St. Louis, Missouri I enjoy being responsible for myself and to myself. The excitement of new possibilities and new romance. -Jeff R, New Jersey

The pride I feel when I think of all the things I have done in life for myself. -Shirley, Chicago, Illinois

Everything! I love decorating my place the way I want, pink bedroom and all. I love that everything is easier. I would have thought that it would have been harder or “more work“ without having a second adult around, but the opposite has proven true. There are no expectations of the other "responsible adult" carrying half of the workload, and not coming through. If the trash doesn't go out to the corner, it's my fault. If the house isn't clean, it's my fault. But when things go right, I get all of the credit for that. All of the blame, and all of the credit. What's not to love? -Jen, Connecticut

I love being at a cafe or a restaurant on my own and looking at a couple who are utterly bored with each other, not knowing what to say, looking blankly into space... and thinking "thank god that's not me." -Garrett, Texas

I also get to really learn who I am and what's important to me. I get to become really, really comfortable in my skin. Living single has kicked my confidence through the ceiling. I never feel like I'm alone; instead I feel like I'm in the presence of an amazing human being.-Yvonne, Los Angeles, CA

The thrill of buying a plane ticket and traveling anywhere, anytime I want, on impulse. - Katie, ChicagoJust go see the the movie The Hangover... - James, New Jersey

WHAT'S YOUR BREAKFAST PERSONALITY?

IF YOU ENJOY HAVING A BIG OR A SMALL BREAKFAST EVERY MORNING, YOU HAVE TO ANSWER THIS TEST BELLOW:
http://www.rd.com/living-healthy/breakfast-personality-quiz/article131665.html

Passing the test

One time, I had to tell a candidate that we would not be able to offer him a job because his drug test had come back positive and ours was a drug-free environment. After a minute he asked, "Can you tell me which one showed up?"

WINTERTIME

Christophe: Hi, Aiste.

Aiste: Hello, Christophe.

Christophe: So, how is Lithuania in like in wintertime?

Aiste: Oh, LIthuania is very cold in the wintertime. Usually we have snow from the beginning of November till the beginning of April. That means almost five months of snow, but the good thing about snow is that after miserable autumn, where it rains every day, and when the snow starts falling, you have white the atmosphere everywhere, and when people walk in snow, they're not that unhappy and not that desperate anymore, so I actually like snow because snow keeps your mood up. What about Belgium in wintertime?

Christophe: Belgium in wintertime is really miserable. It's raining all the time, almost every day rain, rain, rain. It's so miserable that people just

look at the pavement when they are walking outside all the time. They look like they're so depressed. There's only one thing in their heads, "Oh, I hope it will be spring time soon." But, I was wondering, if it's snowing in Lithuania, isn't it cold?

Aiste: Oh, it is very cold. Just a few years ago we had a temperature that reached minus 26 in wintertime. It was really freezing. You almost can't get out of your house. Once you get out, your eyelashes get frozen, and when you get inside, you're just naturally crying because the ice is melting and running all through your face.

Christophe: How do you heat your houses when it's so cold?

Aiste: Well, when it's so cold, it's really a problem to heat your house at

the proper temperature, and it definitely costs a lot of money. So far I don't have my house and I live with my parents, so my father was taking care of that. He was combining three heating parts with two different kinds of wood and also natural gas from central heating system and by combining this three parts of heating system, he was heating up the house, but still when it was minus 26, once the pipes were frozen, and it was really a huge problem to make the system running back again.

Christophe: Wow, that sounds like a really complicated and expensive heating system. I prefer rain in my country then.

TAKE

A phrasal verb has a verb and a particle that are used together to make a new meaning. Here are some phrasal verbs that use "take." Some of them have more than one meaning. Not all meanings are given.

Take out - to remove OR to escort (go on a date.) Examples- Please go outside and take out this garbage. It smells bad. And I want to take out Mindy on a date.

Take over - become the boss of, control. Example- When a teacher is sick, another teacher will take over the class.

Take off -remove the clothes or shoes from your body OR when an airplane goes up in the air. Examples- I need to take off my wet socks. And What time does this airplane take off?

Take away - subtract, remove, or carry something away. Example- Could you take away this old sofa? I don't want it anymore.

Take after -look like someone. Example- You take after your father. You both have the same shaped nose.

I LOVE YOU

Bill wrote this letter to Mary:
We’ve talked on the phone and in my apartment, and now I'm writing this letter. Maybe if I put my thoughts and feelings in writing, you’ll understand them better.
I love you. I want to marry you. I want to be with you for the rest of my life. You are the most wonderful woman I have ever met. You are not a "load." You are not a "troublemaker."
Yes, you have problems. So do I. And together, we can solve these problems more easily than if we were apart. Problems are a part of life. But so is happiness. Let’s share our problems and happiness instead of experiencing them alone.
We are not a bad "fit." We are a perfect match. I do not look down on you. I look up to you. I admire you. I think you are smart, brave, and independent. Don’t tell me to go find another woman. I don’t want another woman. I have found the perfect woman.
Every day, I think about your beautiful smile, your happy laugh. I think about the long walks we used to take, holding hands all the way. Remember how we used to sit on the grass in the park and watch the parrots?
We were going to get married, and now you want to be "just friends." Whatever I did or said that was wrong, please tell me so we can work this out. I don’t want to lose you.

INSOMNIA

Insomnia is the inability to sleep for a reasonable amount of time to maintain adequate restfulness. It is the most common type of sleep disorder.
Insomnia is not defined by the total number of hours slept. Most adults require seven to eight hours of sleep a night, but some need only four or five.
About one in three American adults experience insomnia in a given year, according to the National Institutes of Health. About one in 10 American adults experience insomnia that is chronic or severe. Insomnia is more common among women (especially after menopause) and the elderly. About half of people over age 65 have frequent sleep problems.
Many conditions can cause insomnia, such as:
Lifestyle factors (e.g., drinking caffeine or alcohol before bedtime)
Psychiatric conditions (e.g., depression)
Other medical conditions (e.g., peptic ulcers)
Medications
Other sleep disorders (e.g., sleep apnea)
Symptoms of insomnia may include difficulty falling asleep, waking up frequently during the night, daytime drowsiness or irritability.
Many people visit their physician with complaints of insomnia. A review of their medical history, a physical examination and details of medications and lifestyle may help pinpoint the cause. Patients should also be evaluated for psychiatric conditions. They may be asked to keep a sleep diary to document sleep patterns and behaviors. In some cases, patients may be referred to a sleep center where sleep is analyzed by sleep disorder professionals. This is usually done to rule out other sleep disorders.
Several approaches may be used to treat insomnia, depending on its cause. Lifestyle changes, such as increased exercise or elimination of alcohol or caffeine, may help the condition. Sedative medications may also be prescribed, although they are not a long-term solution. Some forms of therapy, such as relaxation therapy, may help some patients.

MICHAEL JACKSON DIES

We've just learned Michael Jackson has died. He was 50.

Michael suffered a cardiac arrest earlier this afternoon at his Holmby Hills home and paramedics were unable to revive him. We're told when paramedics arrived Jackson had no pulse and they never got a pulse back.

A source tells us Jackson was dead when paramedics arrived. A cardiologist at UCLA tells TMZ Jackson died of cardiac arrest.

Once at the hospital, the staff tried to resuscitate him but he was completely unresponsive.

A source inside the hospital told us there was "absolute chaos" after Jackson arrived. People who were with the singer were screaming, "You've got to save him! You've got to save him!"

We're told one of the staff members at Jackson's home called 911.

La Toya ran in the hospital sobbing after Jackson was pronounced dead.

Michael is survived by three children: Michael Joseph Jackson, Jr., Paris Michael Katherine Jackson and Prince "Blanket" Michael Jackson II.

****This is the last picture of Michael while he was rehersing for his tour.

WHAT DO YOU WEAR?

Todd: Well, what about clothes? Like, are you a brand name person?
Melissa: No, not at all. That's not my style.
Todd: Yeah, so what determines your style? What influences you?
Melissa: Well, what I do when I go shopping. I usually have something in mind that I want to buy, so either a certain color or just a certain item of clothing and then I look around at all the different shops and compare the best prices and things like that, and then I'll buy the one that's the best deal and I'll feel really good about it.
Todd: So for your style, do you look around and also you say, "Oh, I like what that person's wearing. I wanna dress this style" or do you just think, you have your own style and you don't care if it fits into a mold.
Melissa: I think it's a mix. I think that sometimes I'll see something that someone's wearing and I'll like it or want something similar and then of course that mixes in with things I already have, but I also like to make my own clothes, and remake clothes and things and things like that, so sometimes I'll remake something and realize that I need a sweater or something to go with it and then I'll just buy it based on something else I already have.
Todd: Oh, so you make your own clothes.
Melissa: Yeah, I don't do it from scratch a lot. Sometimes I'll go to a craft store and buy fabric and then cut it up and make a shirt from fabric, but often take a shirt or pants I already have and make into something. Like, I recently was living with a couple of roommates and my roommate was getting rid of all her old jeans so I cut her jeans up and cut a sweater up I had and then I made it into a jacket.
Todd: Oh, nice.
Melissa: Yeah.
Todd: And you still have it.
Melissa: Totally. I wear it all time.
Todd: Cool. Alright, well, thanks Melissa.
Melissa: No, problem.

Jean Charles de Menezes, do you want to know him?

SO, WATCH THE REAL VIDEO BELOW:

http://www.youtube.com/watch?v=PQOcIeZeA1w&feature=related