Thursday 19 February 2009

Healthy Social Climbing


Studies show that a little social climbing can prevent a host of stress-related diseases.

Picture a ladder with 10 rungs, each representing a higher level of social prestige than the one just below it. At the top of the ladder are the leaders in your community--the good neighbors, parent coaches, Girl Scout leaders, and church elders. At the bottom are the residents who you feel have little status. Now, ask yourself which rung you occupy. You see yourself near the top? Congratulations! The reward for your high self-regard is the promise of a long and healthful life.

You've probably heard that people with big bank accounts and prestigious jobs tend to live longer than those below them on the economic totem pole. Well, similar Rockefeller-like health benefits are also available to the rest of us if we simply do things that enhance our status in our own minds--regardless of our net worth.

"People who perceive themselves as high on the social ladder--regardless of their actual educational degree or size of their paycheck--are less likely to suffer from a range of health problems, including depression, insomnia, and certain risk factors for heart disease," says Nancy Adler, PhD, director of the MacArthur Foundation Research Network on Socioeconomic Status and Health. Researchers believe these people feel more in control of their lives and are better able to cope with stress--and that keeps them healthier.

That's great news, because although you can't exactly ask your boss for a raise on the grounds that it will help you avoid heart disease, you can do some simple things--donate regularly to good causes, be a good role model for your kids--to enhance your sense of self-worth. Make these efforts and you'll find they add up to a lot more than money in the bank.

Holding You Back: "My colleagues are doing better than I am"
Move Up A Rung: Put stock in your reputation

When you chose your rung on that imaginary ladder, the first thing you did was compare yourself with others. "It's not unusual for us to look around and see how we stack up in a variety of realms--socially, financially, physically, morally," says Joan Ostrove, PhD, an associate professor of psychology at Macalester College. But the individuals you compare yourself with, and what factors you allow into the equation, affect your self-image.

Consider your feelings about your salary. "Part of your satisfaction with your income is based on the reputation you have among people in your field," says Ed Diener, PhD, a psychologist who studies subjective wellbeing at the University of Illinois. That means you should measure yourself not just by your paycheck but also by your experience and reliability, which make you the go-to person to head up big projects.

Comparing yourself to someone who makes more money can actually boost your self-image--and your productivity--say researchers at Stanford University. The key: placing more emphasis on the ways you're alike than on the ways she outshines you. "If you see that both you and your boss are outgoing and open-minded, for instance, you may feel a sense of kinship, even though there's an income disparity," says Camille Johnson, PhD, lead author of the study and now an assistant professor of management and organizations at San Jose State University.

Holding You Back: "I should be a better person"
Move Up A Rung: Be more generous with others

Our self-image often reflects deeply held principles and standards--and whether we feel we are upholding them. If you're meeting your own ethical goals--you do regular volunteer work, give to worthy causes, and are a responsible parent and thoughtful neighbor--you will likely place yourself high on the community ladder.

In other words, becoming a legend in your own mind may be as simple as offering to help out at the library or heading up a youth outreach group at church. The payoff is substantial: People over age 55 who volunteer for two or more organizations have half the chance of dying in the next 5 years as those who volunteer with just one group, and are 63% less likely to die in that time than nonvolunteers, according to the Buck Center for Research in Aging in Novato, CA.

"Volunteering has as strong an effect on mortality as exercising four times a week," says Stephen Post, PhD, a professor of bioethics at Case Western Reserve University's School of Medicine and coauthor of Why Good Things Happen to Good People. "Helping and giving to others increases your self-esteem and gives you a sense of dignity and purpose that enhances your sense of your own status--and, thus, your well-being."


Holding You Back: "I'm too stressed to change my life"
Move Up A Rung: Seize what control you can

People who stand lower on the social ladder tend to be under greater stress, researchers have learned. In one study of premenopausal women, Adler found that those who ranked themselves lowest had the highest output of cortisol, a harmful stress hormone, during a 3-day lab experiment in which participants did mental math and other anxiety-provoking activities.

"The women who thought highly of themselves were able to get used to the stress. They released a lot of cortisol the first day, but their levels decreased over the next 2 days," she says. "That didn't happen with the women who said they had low status. They pumped out cortisol throughout the entire experiment."

The bottom line: Minimize stress to improve your health--and your status. Here are three ways to get started:

Keep a good news diary

"Every day, write down five positive things that have happened," suggests Carol Ryff, PhD, director of the Institute on Aging at the University of Wisconsin-Madison. "In order to perceive your life as good, you need to focus on the gratifying things in it."

Stay connected with friends

"You're more likely to feel stressed and have higher cortisol levels if you lack social support," says Robert Sapolsky, PhD, a professor of biology and neurology at Stanford University and author of Why Zebras Don't Get Ulcers.

Laugh loud and often

"Laughter prompts the body to secrete natural mood-boosting chemicals and decreases levels of cortisol," says Post. "Keep a drawer full of your favorite comics and cartoons and look at them when you're feeling stressed."


Source: AOL Health

Love the Skin You're In


When it comes to skin care advice, there is often a "one-size-fits-all" approach. Well, no more. Whether you live in a hot climate or cold, or if you have maturing skin or tattooed, we'll give you the best advice to protect your outermost layer.

Winter Skin Worries
Not only does cold air contain minimal moisture, which can cause drier skin and increased itchiness in normal skin types, it has a greater impact on aging skin, and people with health concerns like psoriasis and eczema, by exacerbating the symptoms.

Dry, Itchy Skin
To prevent dry, itchy skin, avoid taking lengthy or overly hot showers or baths. Try using a less abrasive soap, such as a non-soap cleanser, suggests the AAD, and apply moisturizers with lipids right after bathing. If your dry, scaly skin is a chronic occurrence, you may have eczema or atopic dermatis -- find out more about this skin condition's symptoms.

Stressed? Your Skin Needs TLC Too
When you worry, your body's stress hormone, cortisol, rises, which in turn can cause oily skin and acne outbreaks, according to the American Academy of Dermatology (AAD). Other nasty byproducts of stress can include an increased risk of skin cancer and slower healing wounds.

Pregnant Precautions
Of course you're curious about stretch marks. According to the AAD, odds are stacked against you -- about 90 percent of women get them -- typically during the sixth and seventh months of pregnancy. The good news? Moisturizer can improve the appearance of stretch marks and reduce itchiness. Sunless tanning products can hide them altogether, says the AAD. Prescription treatment creams or laser therapy are other options. Pregnant women may also have issues with itchy palms and soles. The AAD recommends switching to a fragrance-free non-soap cleanser or try using a chilled over-the-counter mentholated or oatmeal-based moisturizer to soothe the itch.

What Are Those Dark Patches?
Melasma, or hyperpigmentation, is the name you're looking for to describe those darker patches of skin on your face. They're typically found on the forehead, cheeks and above the upper lip and occur in women more often than in men, according to Harvard Health Publications. These marks are usually associated with hormonal changes, which is why pregnant women or women taking hormone replacement therapy or oral contraceptives may develop them. The AAD recommends wearing SPF 15 or higher to prevent the patches from growing darker. The spots can be concealed with makeup or treated with prescriptions.

Beat Breakouts
Adults with acne: the news is grim. According to the AAD, you can keep producing pimples into your 50s. Three factors contribute to adult outbreaks -- overproduction of oil, blockage of the hair follicles that release the oil, and bacteria growth, says the AAD. To prevent scars: do not pop or squeeze your zits. Wash with mild soap and warm water, but avoid vigorous scrubbing -- this can worsen the acne -- and alcohol-based astringents which strip your skin of natural moistures, says the AAD. Look for oil-free cosmetics and sunscreens. Medications are available too.

Fragrance Foul Ups
About two percent of Americans are allergic to fragrance, a component of most beauty products out there -- if you notice a skin reaction, try a hypoallergenic or fragrance-free version of the product.

Mature Skin: What to Watch for
As you age, time takes a toll on both the outer layer (epidermis) and inner layers of skin, meaning your skin is less able to retain moisture and protect against bruising, scarring, dryness and the sun's damaging ultraviolet A (UVA) and ultraviolet B (UVB) rays, according to the AAD. You also lose collagen and tissues that keep the skin firm and protect against injury.

Cosmetic Complications
Immediately after getting a tattoo there are several complications you could have, including a skin infection, staph infection, or soft tissue infection. For the first 24 hours after the procedure, your tattoo may be swollen or ooze blood or clear, yellow fluid. However, if the fluid changes to creamy yellow, brown, red, or becomes pus-like, it may be the sign of infection. For piercings, a common problem is an itchy, red skin reaction -- or hypersensitivity to the nickel found in some jewelry. If this occurs, try wearing stainless steel, platinum, or gold jewelry. Hypersensitivity to tattoo pigments also may develop, but this occurrence is rare.

Caution: Hot Temperatures!
Hot and humid temperatures can really give your sweat glands a workout -- which can be a problem. As you age, your sweat glands take longer to produce sweat, meaning it takes you longer to cool off on a hot day. Seniors should pay particular attention to heat advisories. Muggy weather also affects the skin of infants and adults alike in the form of heat rash -- a red or pink rash that develops when sweat ducts are blocked or swollen.

Skin Cancer Prevention
To defend against skin cancer, wear sunscreen with a Sun Protection Factor (SPF) of at least 15. The AAD recommends adults do annual or semi-annual full body skin exams, either through self-examination or with a dermatologist -- checking for any new or unusual moles, marks, bumps or other changes. A recent study published in the May 2008 issue of the 'Journal of the American Academy of Dermatology' found that couples who perform skin self-examinations for each other increase their chances of finding a new melanoma earlier.

Not out of the Clear
"Anyone, regardless of skin color or ethnicity, can develop skin cancer, so it is important to practice sun safety," says the AAD. The difficulty is in diagnosing it, because the typical signs can be found between the toes or on the scalp. Melanoma is often left undiagnosed in people of darker skin tones until after the cancer has already spread. The AAD recommends that people with skin of color practice regular skin self-examinations and learn how to identify unusual moles or other signs of skin cancer.

Toxic Tanning
Yes, if you didn't know already, indoor tanning exposes your skin to what the U.S. Department of Health & Human Services has declared a known carcinogen (cancer-causing substance). A majority of tanning-booth patrons are young women -- which may further their skin cancer risk. According to the AAD, a Swedish study presents strong evidence that indoor tanning, especially at a young age, increases the risk of melanoma. Other complications include skin aging, weakened immunity, and eye damage, including cataracts and ocular melanoma.

No Need to Get Red in the Face
Rosacea, a skin condition characterized by facial redness, affects nearly 14 million Americans and is often confused with adult acne because it affects people between the ages of 30 and 60 and its symptoms can include acne flare ups. Rosacea grows worse over time and is generally cyclic, peaking for weeks to months and then clearing up. Current treatments are often not effective at curing or reversing any skin damage, but medications can help control symptoms and prevent worsening.

Best Care for Psoriasis
People with psoriasis have skin cells whose rapid growth results in thick, white, silvery, or red patches of skin. Typical skin cells are shed every four weeks, while people with psoriasis produce new skin cells in a matter of days, giving that rash appearance. There is no cure for this skin condition, but medical treatment and medicines are available.



Source: AOL Health

Boost Your Mental EQ

Get your mind going with some cerebral quick starters

"Use it or lose it" certainly applies to your mind. If you challenge yourself by doing crossword puzzles, memorizing poems, or learning a new language for that trip abroad, you're more likely to feel--and stay--mentally sharp. Take a look at the following four tips that can also keep your mental motor revved.

Go for Green Tea. It's a much better pick-me-up than your typical Starbucks latte. The reason? Although it does have some energizing caffeine, it also contains theanine, a compound that has a stress-reducing effect on your brain. "It calms you while giving you mental clarity," says Jacob Teitelbaum, MD, author of From Fatigued to Fantastic.

Have Bran for Breakfast. Eating a morning meal rich in fiber may make you more alert during the day. A recent study done at Cardiff University in Wales found that subjects who ate a high-fiber cereal in the morning showed a 10 percent reduction in fatigue, lower incidence of depression, and better cognitive skills. One theory: Fiber helps slow down the absorption of food in the stomach, so you have more energy for a longer period of time.

Pop a Peppermint. Oils in the peppermint plant increase alertness by stimulating your trigeminal nerve, "which is the same nerve that's activated when you revive someone with smelling salts," says Alan Hirsch, MD, director of the Smell and Taste Treatment Foundation in Chicago. Mints also contain menthol, which makes you feel cooler and more awake.

Rearrange Your Office Furniture. Think about it: Suddenly you can't just reach for the wastebasket unconsciously; you have to stop and flex your mental muscles to find where it is. You can also try taking a different route to work. These non-routine actions activate seldom-used nerve connections in your brain, to help strengthen and improve memory and make you less likely to succumb to fatigue.


Source: AOL Health

20 Superfoods For Weight Loss

Eat More, Lose Weight
It's time for a new slim-down mantra: Eat more to weigh less. No joke! The right foods help you drop pounds by revving up your calorie burn and curbing cravings. We consulted top experts for the best picks and asked leading chefs for easy, tasty ways to prepare them. Add these eats to your plate today, and you'll be slimmer and healthier in no time!

Eggs
Dig into eggs, yolks and all: They won't harm your heart, but they can help you trim inches. Women on a low-calorie diet who ate an egg with toast and jelly each morning lost twice as many pounds as those who had a bagel breakfast with the same number of calories but no eggs, a study from Louisiana State University in Baton Rouge reports. "Egg protein is filling, so you eat less later in the day," says David Grotto, R.D., author of 101 Foods That Could Save Your Life (Bantam).

Eat more: Omelettes and scrambles are obvious choices, but if you can't cook before work, bake a frittata on Sunday; chill it and nuke slices for up to a week.

Chiles
One reason to spice up your meals: You'll crank up your metabolism. "A compound in chiles called capsaicin has a thermogenic effect, meaning it causes the body to burn extra calories for 20 minutes after you eat the chiles," Zuckerbrot explains. Plus, "you can't gulp down spicy food," she adds. "Eating slowly gives your brain time to register that your stomach is full, so you won't overeat."

Eat more: Stuff chiles with cooked quinoa and marinara sauce, then roast them. To mellow a chile's heat, grill it until it's almost black, peel off charred skin and puree the flesh, Krieger says. Add the puree to pasta sauces for a one-alarm kick. Or stir red pepper flakes into any dish you enjoy.

Steak
Beef has a rep as a diet buster, but eating it may help you peel off pounds. In a study published in The American Journal of Clinical Nutrition, women on a diet that included red meat lost more weight than those eating equal calories but little beef. "The protein in steak helps you retain muscle mass during weight loss," says study author Manny Noakes, Ph.D. Try to consume local organic beef; it's healthier for you and the environment.

Eat more: Grill or broil a 4-ounce serving of top round or sirloin; slice thinly to top a salad, or mix with veggies for fajitas.

Kale
Long sidelined as a lowly garnish, this green belongs center stage on your plate. One raw, chopped cup contains 34 calories and about 1.3 grams of fiber, as well as a hearty helping of iron and calcium. But kale's earthy flavor might take some getting used to. Spinach, another nutrient powerhouse, is a milder-tasting option.

Eat more: Mix chopped, raw kale into cooked black beans, says Jennifer Iserloh, founder of Skinny Chef Culinary Ventures in New York City. Or slice kale into thin strips, sauté it with vegetable broth and top with orange slices. Make it a meal by tossing the mix with quinoa.

Oats
"Oatmeal has the highest satiety ranking of any food," Grotto says. "Unlike many other carbohydrates, oats -- even the instant kind -- digest slowly, so they have little impact on your blood sugar." All oats are healthful, but the steel-cut and rolled varieties (which are minimally processed) have up to 5 grams of fiber per serving, making them the most filling choice. Instant oats contain 3 to 4 grams per serving.

Eat more: "Instead of using breadcrumbs, add oats to meat loaf -- about 1 cup for a recipe that serves eight," Iserloh recommends. Or try her recipe for turkey and oatmeal meatballs.

Lentils
Lentils are a bona fide belly flattener. "They're high in protein and soluble fiber, two nutrients that stabilize blood sugar levels," says Tanya Zuckerbrot, R.D., author of The F-Factor Diet (Putnam Adult). "Eating them helps prevent insulin spikes that cause your body to create excess fat, especially in the abdominal area."

Eat more: There are many varieties of lentils, but red and yellow cook fastest (in about 15 to 20 minutes). Add cooked lentils to pasta sauce for a heartier dish, Zuckerbrot suggests. "Their mild flavor blends right in, and because they're high in protein, you can skip meat altogether."

Goji berries
These chewy, tart berries have a hunger-curbing edge over other fruit: 18 amino acids, which make them a surprising source of protein, says chef Sarah Krieger, R.D., spokeswoman in St. Petersburg, Florida, for the American Dietetic Association. (They also have more beta carotene than carrots.) Snack on them mid-afternoon to stay satisfied until dinner. The calorie cost? Only 35 per tablespoon.

Eat more: Mix 1/4 cup of the dried berries (from health food stores) with 1/4 cup raisins and 1/4 cup walnuts for a nourishing trail mix. Or for dessert, pour 1/4 cup boiling water into a bowl with 2 tbsp. dried berries; let sit 10 minutes. Drain, then spoon over 1/2 cup low-fat vanilla frozen yogurt.

Wild salmon
Not only do fish fats keep your heart healthy, they shrink your waist, too. "Omega-3 fatty acids improve insulin sensitivity -- which helps build muscle and decrease belly fat," Grotto explains. And the more muscle you have, the more calories your body burns. Opt for wild salmon; it may contain fewer pollutants.

Eat more: You don't need to do much to enhance salmon's taste, says Sidra Forman, a chef and writer in Washington, D.C. "Simple is best. Season a fillet with salt and pepper, then cook it in a hot pan with 2 tsp, oil for one to three minutes on each side."

Apples
An apple a day can keep weight gain at bay, finds a study from Penn State University at University Park. People who chomped an apple before a pasta meal ate fewer calories overall than those who had a different snack. "Apples are high in fiber -- 4 to 5 grams each --which makes them filling," says Susan Kraus, R.D., a clinical dietitian at Hackensack University Medical Center in New Jersey. Plus, the antioxidants in apples may help prevent metabolic syndrome, a condition marked by excess belly fat or an "apple shape."

Eat more: Apples are the ideal on-the-go low-calorie snack. For a pie-like treat, chop up a medium apple and sprinkle with 1/2 tsp. allspice and ½. tsp cinnamon. Pop in the microwave for 1 1/2 minutes.

Buckwheat pasta
Swap plain noodles for this hearty variety; you'll slip into your skinny jeans in no time. "Buckwheat is high in fiber and, unlike most carbs, contains protein," Zuckerbrot says. "Those two nutrients make it very satiating, so it's harder to overeat buckwheat pasta than the regular stuff."

Eat more: Cook this pasta as you do rice: Simmer it, covered, over low heat. For a light meal, toss cooked buckwheat pasta with broccoli, carrots, mushrooms and onions. Or make buckwheat crepes using our tasty recipe.

Blueberries
All berries are good for you, but those with a blue hue are among the best of the bunch. They have the highest antioxidant level of all commonly consumed fruit, according to research from the USDA Agriculture Research Service in Little Rock, Arkansas. They also deliver 3.6 grams of fiber per cup. "Fiber may actually prevent some of the fat you eat from being absorbed because fiber pulls fat through the digestive tract," Zuckerbrot says.

Eat more: Instead of topping your cereal with fruit, fill your bowl with blueberries, then sprinkle cereal on top and add milk or yogurt, Iserloh recommends.

Almond butter
Adding this spread may lower bread's glycemic index (a measure of a food's effect on blood sugar). A study from the University of Toronto found that people who ate almonds with white bread didn't experience the same blood sugar surges as those who ate only the slice. "The higher blood sugar levels rise, the lower they fall; that dip leads to hunger, causing people to overeat," says study author Cyril Kendall, Ph.D. "Furthermore, blood sugar changes cause the body to make insulin, which can increase abdominal fat."

Eat more: Try it for a change from peanut butter in sandwiches, or make a veggie dip: Mix 1 tbsp. almond butter with 2 tbsp. fat-free plain yogurt, Iserloh suggests. Or add a dollop to oatmeal for flavor and protein.

Pomegranates
The juice gets all the hype for being healthy, but pomegranate seeds deserve their own spotlight. In addition to being loaded with folate and disease-fighting antioxidants, they're low in calories and high in fiber, so they satisfy your sweet tooth without blowing your diet, Krieger says.

Eat more: Pop the raw seeds on their own (many grocery stores sell them pre-shucked) as a snack at your desk. "Use them in salads instead of nuts," Iserloh says. "They're especially delicious on raw baby spinach with lemon-poppy seed dressing."

Yogurt
Dietitians often refer to plain yogurt as the perfect food, and for good reason: With its trifecta of carbs, protein and fat, it can stave off hunger by keeping blood sugar levels steady. In a study from the University of Tennessee at Knoxville, people on a low-calorie diet that included yogurt lost 61 percent more fat overall and 81 percent more belly fat than those on a similar plan without yogurt.

Eat more: "Use low-fat plain yogurt instead of mayonnaise in chicken or potato salad, or top a baked potato with a bit of yogurt and a squeeze of lemon juice," Krieger says. You'll save 4.7 grams of fat per tablespoon. Look for Greek yogurt, which has more protein than other versions.

Quinoa
Curbing hunger is as easy as piling your plate with this whole grain. It packs both fiber (2.6 grams per 1/2 cup) and protein, a stellar nutrient combo that can keep you satisfied for hours, Krieger says.

Eat more: Serve quinoa instead of rice with stir-fries, or try Krieger's take on a scrumptious hot breakfast: Cook 1/2 cup quinoa in 2/3 cup water and 1/3 cup orange juice for 15 minutes. Top with 1 tbsp. each of raisins and chopped walnuts.

Sardines
These tiny fish are the unsung stars of the sea. They are high in protein and loaded with omega-3s, which also help the body maintain muscle. And they're low in mercury and high in calcium, making them a smart fish pick for pregnant women. If the flavor doesn't appeal to you, "Soak them in milk for an hour; it will remove any trace of fishiness," Iserloh says.

Eat more: "Use sardines in recipes you like that call for anchovies, including Caesar salad and stuffing," Iserloh says. Or make a sardine melt: Toss whole sardines with chopped onions, fresh herbs and diced bell peppers. Put the mixture on top of a slice of pumpernickel or rye bread, cover with a slice of cheddar and broil.

Tarragon
You can use this herb, a staple in French cooking, in place of salt in marinades and salad dressings. Excess sodium causes your body to retain water, so using less salt can keep bloating at bay. Plus, tarragon lends a sweet, licorice-like flavor to bland foods. (Use the French version of the herb when possible; it's sweeter than other varieties.)

Eat more: Rub 2 tbsp. dried tarragon on chicken before baking or grilling. Or make a tasty dip by mixing 1 tsp. chopped fresh tarragon into 4 ounces low-fat plain yogurt and 1 tsp. Dijon mustard, recommends Jacquelyn Buchanan, director of culinary development at Laura Chenel's Chèvre, a fromagerie in Sonoma, California.

Parmesan
Drop that rubbery low-fat cheese and pick up the real stuff. Women who had one serving of whole milk or cheese daily were less likely to gain weight over time, a study in The American Journal of Clinical Nutrition finds. Low-fat dairy fans didn't experience the same benefit. Whole dairy may have more conjugated linoleic acid, which might help your body burn fat. "Parmesan is so flavorful, it's easy to stick to one serving," Buchanan says.

Eat more: "Grate Parmesan over roasted vegetables," Buchanan offers. Or snack on a 1-ounce portion with an apple or a pear.

Avocado
Don't let the fat content of an avocado (29 grams) scare you -- that's what makes it a top weight-loss food, Kraus says. "The heart-healthy monounsaturated fat it contains increases satiety," she says. And it's a terrific summer party food.

Eat more: Add avocado to your sandwich instead of mayo for a creamy texture and a shot of flavor. Avocados do contain a lot of calories, so it's best to watch your portions. One easy way to do it: Try Wholly Guacamole's 100-calorie fresh guacamole packs. They're easy to pack in your lunch and pair with chopped vegetables.

Olive oil
Like avocados, olive oil has healthy fat that increases satiety, taming your appetite. But that's hardly its only slimming feature. "Research shows it has anti-inflammatory properties," Kraus says. Chronic inflammation in the body is linked to metabolic syndrome.

Eat more: Drizzle your salad with olive oil, and you'll increase the antioxidant power of your veggies, a study published in the British Journal of Nutrition notes. Or toss pasta with a few teaspoons of olive oil, fresh basil and sautéed garlic, Kraus suggests. Add this oil to your summer menus for a flatter tummy by fall.


Source: AOL Health

Wednesday 18 February 2009

Have an Organized Bedroom

What better way to start the new year than by organizing your home? Here we give you tips and tricks on how to create an orderly bedroom so you can make more room for sleep and for romance.

Getting your closets in order is the first step toward keeping clothes under control and making dressing a pleasure rather than a chore.

Clothing, towels, bed linens, and sartorial accessories can all be used as interesting graphic elements. Store attractive, colorful garments in the open, where they not only serve as design features, they'll also be more accessible.

Seasonal items, from guest bed linens to winter clothes, need to be rotated in and out of long-term storage. Integrate handsome hideaways for these items rather than just stuffing them in any available space.

Choose bedroom furniture that explicitly serves your needs without wasted surface or drawer space and you'll be taking a big step toward keeping your bedroom clutter-free.


Source: AOL

Tuesday 17 February 2009

Top Tips for Fighting Acne and Aging

Acne is bad enough during your teen years, but aging along with acne? No walk in the park. Here, top derms and estheticians tell you how to fight both issues at once.

Step 1: Learn what to avoid and why
Steer clear of products based in thick humectants like shea butter. "Fatty emulsifiers that are thick, heavy, oily or creamy can be comedogenic [clog pores], making breakouts more likely," says Annette King, Director of Training and Development for the International Dermal Institute. Noncomedogenic gel- or silicone-based products are best for your skin type. Also avoid products that list ingredients like SD alcohol and fragrance among their first ingredients. These are drying and can trigger oil production, says King.

Step 2: Check your skincare regimen
You've tried the gamut of over-the-counter "solutions" and had no luck? Skip ahead to step five to find out why and what you can do from there. If not, keep reading to find out what types of products you should and shouldn't be using.

Step 3: Treat acne at any age
Start with a daily cleanser that contains acne-fighting ingredients like salicylic acid. Follow with an oil-free moisturizer. If you're near 40, stick with a mostly age-fighting regimen and use a salicylic acid spot treatment night.

Step 4: Use acne-friendly aging tactics
If you see signs of aging all over, apply a firming serum or fluid that doesn't feel greasy or oily and lists anti-aging ingredients early in the ingredient list. (Look for retinol, which doubles as an acne treatment; peptides, which encourage cell turnover; and antioxidants like green tea and vitamins, which protect skin from environmental damage.)

Step 5: Spot treat partial signs of acne and aging
If you only see signs of aging around eyes or lips, use a gel or silicone product just in those areas. If you only see acne on certain areas, apply a clay-based mask once a week on those areas and wear an anti-aging mask on the rest of your face. 

Step 6: Consider a radical approach
If you've exhausted your skincare choices and still experience breakouts, consider more radical treatments (if they're in your price range). Chemical peels, light therapy, laser treatments and microdermabrasion series are alternatives to reducing non-cystic acne, signs of aging and acne scars. "I recommend Intense Pulsed Light (IPL) and the [Candela] Smoothbeam laser ... a diode-based laser [for acne]," says dermatologist Dr. Kenneth Beer.

Step 7: Destress your skin
If radical treatments aren't for you but over-the-counter products still aren't helping, it's time to evaluate your stress level. Stress-related breakouts can appear either all over or, particularly later in life, concentrated in the chin or neck area. Spot treatment products may help but you need to reduce your stress level to keep blemishes away completely. Try decreasing daily activities, taking yoga, setting aside quiet time, eating a nutritional diet and quitting smoking, drugs or alcohol. Your skin with thank you.

Step 8: Still having problems?
OK, you're relaxed and your skin is not responding to all the treatments you've tried. "If you have really red, pustular breakouts that linger or are very bothersome, your acne could be hormone-based," says King. "Hormones influence every reaction in our body." Now's when you see a doctor.

A dermatologist may recommend prescription topical like tretinoin or Retin-A, which treat acne and reduce discoloration and wrinkles, as well as oral antibiotics, which help minimize bacteria that grow into follicles and cause inflammation, says Beer. An endocrinologist can evaluate hormone levels and pinpoint imbalances that might be responsible for your breakouts. If you'd rather not take meds, consider seeing an acupuncturist who can recommend homeopathic treatments like teas, herbs and acupressure.

Step 9: If all else fails...
Embrace your skin. If you've tried many of the aforementioned levels of treatment and no one solution works long-term, fighting acne will likely be a constant battle for you. If that's the case, many women find that perfecting the application of mineral makeup and concealer can really help get them through the day.


Source: Stylelist

Beauty Myths and Truths II

Does red lipstick have lead in it? Is it dangerous?
YES and NO. While some red lipsticks contain lead, the amount is so miniscule that you receive greater exposure just by living your normal, everyday life. However, homes with small children should keep lipsticks hidden because eating a full tube at once could be harmful.

Is any makeup truly "waterproof?"
NO. This depends on your definition of "waterproof." In the beauty world, the word "waterproof" refers to a product's resistance to rubbing off or being sweatproof. "When it comes down to it, all cosmetics come off with soap and water," says Dr. Kunin.

Do I need to wash my makeup brushes after every use?
NO. You only need to shampoo your brushes once a week to sanitize and maintain their best quality, says makeup artist Sara Biria. If you need to dip into a different color and want to quickly refresh your brush, try a spray-on brush cleaner that you tissue off.

Do I have to throw out my makeup after a certain time period?
NO. Use your best judgment. If an item doesn't smell right or changes consistency or color, it's definitely time to trash it, says Biria.

If I have oily skin, should I avoid putting any type of oil on my face?
NO. Some oils can actually benefit this type of skin. Natural essential oils, like orange and grapefruit, help balance a shiny complexion so skin doesn't over-produce oil, says Dr. Christian Jurist of Pevonia Botanica Skincare.

Should I use anti-aging products if I'm in my 20s or early 30s?
YES. Maintaining the firmness, clarity and high collagen levels in skin (the 3 key factors to youthful glowing skin) is easier than trying to repair any damage later on, says Dr. Kunin. The most important anti-aging step is to use a daily SPF of 15 or higher.

Are organic skincare products better for your skin?
MAYBE. Just because it's natural doesn't mean it's safe. There is currently no government regulation for organic skincare products, and many natural plants can cause skin reactions and irritations. "You're paying more for the word without necessarily getting a better product," says Dr. Day.

Do eye creams really contain different ingredients from my normal face moisturizer?
YES. Today's eye creams target specific problems including under-eye circles and puffiness with ingredients like caffeine and vitamin K, which you won't typically find in facial creams, says Robin Evans.

Do facials make a difference for your skin?
YES. Facials can provide a brightening effect, but it's usually temporary and created by the massage stimulation of blood flow, says Dr. Rodgers. And only allow a trusted and skilled esthetician to perform extractions, as a poor job can inflame acne and even cause scarring.

Will liquid foundation clog my pores?
MAYBE. If you're break-out prone, use extra care when selecting a foundation and read the ingredient label. If you stick with oil-free foundations, or tinted moisturizers, you should be safe, says skin expert Evans.

Can I reverse wrinkles once they start forming?
YES. Retinoids are powerful wrinkle-fighters that come in both over the counter and prescription strengths. Treatments in your doctor's office that really work include Botox (though temporary) and more invasive CO2 laser sessions that are "the gold standard," says Dr. Day. New line fillers like Juvederm and Restylane can soften deep creases without the downtime of plastic surgery.

Will getting enough sleep cure under-eye circles and puffiness?
NO. Dark circles and puffiness are more often the result of broken capillaries, genetics, your ethnicity, or salt retention, so no amount of sleep will make a noticeable physical difference, says Dr. Rodgers. Consult your dermatologist if either issue particularly bothers you, as laser treatments can improve these conditions.


Source: Stylelist

Beauty Myths and Truths I


Will waxing make facial hair grow back thicker?
NO. Thankfully, this is not true. However, if you have never waxed before, the sun may have naturally lightened your facial hair to a lighter shade. After you wax, you may notice the hair appears a bit darker only because you were accustomed to the lighter shade, says Robin Evans, owner of Robin Evans Skincare in New York.

Is colored mascara acceptable for the office or daytime?
YES. It is acceptable; just make sure you use a very deep shade like navy blue or eggplant. "Bright mascara is only fine if you're 15," says TV's What Not To Wear makeup artist Carmindy. Keep your look classy by skipping the eyeshadow and liner if you choose to experiment with a more colorful mascara.

Will my eyelashes fall out if I don't remove my mascara?
YES. Scary, but true. Mascara can clog your eyelash follicles, which leads to breakage and shedding, says New York City dermatologist Dr. Doris Day. To quickly remove your mascara, hold a cotton ball saturated with oil-free remover over your lashes for a few seconds before gently wiping the mascara off. Never rub!

Will drinking more water really clear up breakouts?
NO. Even though water will improve skin's hydration, acne and breakouts are caused by genetic and environmental factors that result in increased oil production that gets trapped beneath your pores, says Dr. Christine Rodgers, a plastic surgeon in Denver, CO.

Does eating sugar cause wrinkles?
NO. Sugar doesn't directly cause wrinkles, but a poor diet, such as crash-dieting, or fat-free diets can lead to premature wrinkling because of the evaporation of fat cells in the face which can leave you with sagging jowls and dark under eye circles, according to Dr. Audrey Kunin, a Missouri dermatologist and founder of DERMAdoctor.

Do I need to wash my face both morning and night?
YES. Your skin accumulates grime, pollutants and oils that need to be cleansed, you guessed it, twice daily, even if you're not wearing any makeup. The morning wash is more useful for those with oily skin, which produces sebum overnight and causes you to wake up shiny, says Dr. Day.

I heard that mineral makeup is like rubbing rocks on your face. Is this true?
NO. Mineral makeup is a finely milled, gentle product that is brushed onto the skin surface for a flawless and non-harmful application. Do stay away from synthetics and look for all-natural mineral brands like Bare Escentuals for the best results, says Sephora Pro Makeup Artist Sara Biria.

Is the inner wrist the best place to test for the right shade of makeup?
NO. Your inner wrist is the lightest part of your body and can throw off the accuracy of selecting a foundation shade. Instead, test on your jaw line and take your chest color into consideration as well, says Carmindy.

Can I get an infection from borrowing friends' makeup?
YES. Makeup is the perfect home for bacteria to grow in, and you can even get an infection from your own collection, says Dr. Kunin. The only safe products to share are closed, protected items like cosmetics that are dispensed from pumps.


Source: Stylelist

Monday 16 February 2009

Handbook 2009



Health

1. Drink plenty of water.
2. Eat breakfast like a king, lunch like a prince and dinner like a beggar.
3. Eat more foods that grow on trees and plants and eat less food that is manufactured in plants.
4. Live with the 3 E's -- Energy, Enthusiasm, and Empathy.
5. Make time to practice meditation, yoga, and prayer.
6. Play more games.
7. Read more books than you did in 2008.
8. Sit in silence for at least 10 minutes each day.
9. Sleep for 7 hours.
10. Take a 10-30 minutes walk every day. And while you walk, smile.

Personality

11. Don't compare your life to others'. You have no idea what their journey is all about.
12. Don't have negative thoughts or things you cannot control. Instead invest your energy in the positive present moment.
13. Don't over do. Keep your limits.
14. Don't take yourself so seriously. No one else does.
15. Don't waste your precious energy on gossip.
16. Dream more while you are awake.
17. Envy is a waste of time. You already have all you need.
18. Forget issues of the past. Don't remind your partner with his/her mistakes of the past. That will ruin your present happiness.
19. Life is too short to waste time hating anyone. Don't hate others.
20. Make peace with your past so it won't spoil the present.
21. No one is in charge of your happiness except you.
22. Realize that life is a school and you are here to learn. Problems are simply part of the curriculum that appear and fade away like algebra class but the lessons you learn will last a lifetime.
23. Smile and laugh more.
24. You don't have to win every argument. Agree to disagree.

Society

25. Call your family often.
26. Each day give something good to others.
27. Forgive everyone for everything.
28. Spend time with people over the age of 70 & under the age of 6.
29. Try to make at least three people smile each day.
30. What other people think of you is none of your business.
31. Your job won't take care of you when you are sick. Your family and friends will. Stay in touch.

Life

32. Do the right thing!
33. Get rid of anything that isn't useful, beautiful or joyful.
34. GOD heals everything.
35. However good or bad a situation is, it will change.
36. No matter how you feel, get up, dress up and show up.
37. The best is yet to come.
38. When you awake alive in the morning, thank GOD for it.
39. Your Inner most is always happy. So, be happy.

Last but not the least

40. Please share this to everyone you care about.

The Science of Beauty

Beauty may seem to be in the eye of the beholder, but there's actually a science behind it. In fact, scientists from Israel's Tel Aviv University created an algorithm that morphs a face into its most scientifically beautiful version, as reported in The New York Times. Researchers have investigated what constitutes the "ideal" face for years, and they found that certain traits are universally deemed attractive. Read about what makes a scientifically "beautiful" face and how some people go to surgical extremes to achieve it, while some are born lucky, like James Franco -- whose face needed no adjustment when tested against the "beauty" algorithm.

Facial Symmetry

The symmetry of the face is one of the best indicators of attractiveness, according to Dr. Andrew A. Jacono, a board-certified facial and reconstructive plastic surgeon in New York City. When one side is the mirror image of the other, it signals health, strength and fertility. Denzel Washington's mug, for example, is unusually symmetrical. "Symmetry is the first principle of facial harmony," Dr. Jacono says. The principle is also corroborated by studies by New Mexico State University psychologist and researcher Victor Johnston.

How to Achieve It

The quest for symmetry may account for the popularity of facial implants, injections and sculpting, since they can help achieve balance. This may also explain the rise of asymmetrical haircuts, which can disguise an uneven face.

Full Lips

If you find yourself attracted to Scarlett Johansson's luscious lips and don't know why, it may be because full lips can be a measure of a woman's youth and fertility. High estrogen levels in a post-pubescent woman make lips fuller, but as hormone levels decrease with age, your kisser tends to lose its color and plumpness. It's clear that people other than Johansson's husband Ryan Reynolds find this look attractive. A study published in 2003 in the journal "The Angle Orthodontist" found that the fullness of the lips is associated with a person being considered "aesthetically beautiful."

How to Achieve It

For an as-needed lip boost, stick with glossy lipstick, which gives the illusion of fullness. Matte color, on the other hand, can make them look smaller. Common cosmetic procedures include transferring fat or filler into lips to boost their size, according to Dr. Jacono.

Small Nose

Women with "baby faces" or features like a small nose and big eyes are seen as more attractive because they appear more youthful, according to the research at Universities of Regensburg and Rostock in Germany. When describing their ideal nose, patients often cite Nicole Kidman's.

Curvy Eyebrows

Evenly balanced eyebrows can lend your face additional symmetry, and shapely, arched eyebrows like Eva Mendes's can also help define the eye and provide an instant eye-lift, Dr. Jacono says.

Small Chin

A delicate, V-shaped chin like Eva Longoria's is another feature of a "baby face," according to the German studies. Researchers at the University of St. Andrews in Scotland also found that a pointed, narrow chin appears more feminine than a squarer jaw, which is perceived as masculine.

Clear Skin

It may come as no surprise that skin like Charlize Theron's, which has a slight sheen and is free of wrinkles and blemishes, is the ideal skin type. A 2006 study study in the journal "Evolution and Human Behavior" found that skin tone and evenness was a predictor of facial attractiveness.

Large, Bright Eyes

Big, shining eyes like Mena Suvari's are also consistently found attractive. They are prominent features of the ideal "baby face" and indicate high estrogen levels, according to a study published in the journal Proceedings of the Royal Society: Biological Sciences in 2005. And because the peepers are often the first things we notice about someone's face, they make an immediate impression.


Source: AOL Health

The Shape of Things

Thanks to the oozing sexuality of Marilyn Monroe, the hourglass shape has been long sought after by women and coveted by men. But being nice on the eyes doesn't account for everything, and new research shows that this body type may not be optimal for a woman's health. The study, conducted by University of Utah anthropologist Elizabeth Cashdan, found that women with a higher waist-to-hip ratio are stronger, more competitive, better equipped to deal with stress and overall healthier than those with a smaller waist. Read on to find out which body type is best for a woman's health and why.

Rectangle

The new findings from University of Utah anthropologist Elizabeth Cashdan posit that rectangular-shaped women with similar bust, waist and hip sizes and a higher waist-to-hip ratio like Keira Knightley or Gwyneth Paltrow are physically stronger, more competitive and better able to withstand stress than other women due to higher levels of testosterone and stress-managing cortisol, both of which can cause weight gain in the abdomen.

Typically, studies have shown that a waist-to-hip (WHR) of 0.7 or lower is associated with higher fertility and lower rates of chronic disease. However, Cashdan found that women with a WHR of 0.8 are better able to support themselves and a family while meeting the demands of a stressful career than women with a lower WHR ratio.

Pear Shape

The Institute of Preventive Medicine in Copenhagen (IPM) found that women with a hip measurement of 40 inches (a size 8 or 10) or more may live longer than apple-shaped women. Because pear-shaped women carry most of their fat on the hips -- think Michelle Obama -- they're less likely to gain dangerous visceral fat in their abdomens.

Plus, subcutaneous fat located under the skin and stored on the hips is relatively harmless and may also result in an 86 percent reduced risk of coronary heart disease and 46 percent reduced risk of developing cardiovascular disease, according to IPM. "It doesn't actively produce hormones or lead to inflammation, and it's a magnet for bad cholesterol, which means healthy high cholesterol," says Marie Savard, M.D., ABC News Medical Contributor and author of "The Body Shape Solution to Weight Loss and Wellness."

Pears Beware

While being pear shaped has its benefits, women with this body type are more likely to experience more severe symptoms of menopause and develop osteoporosis because subcutaneous fat produces a less potent form of estrogen, says Dr. Savard. In addition, she notes that women with curvier hips may be more likely to develop eating disorders in an effort to achieve what society values as ideal -- narrow hips and slender legs. If you want to balance out a heavier bottom half the healthy way, use strength-training to tone your upper body.

Apple Shape

A study by North Carolina State University found that 46 percent of women are apple-shaped. While this body type is characterized by slim hips and thighs with larger stomachs and flat behinds, apples like Drew Barrymore aren't necessarily overweight. However, unlike passive fat found in the hips, apples have a propensity to gain dangerous visceral fat that is stored in the abdomen, near vital organs.

"Most people think of fat as inert material, much like the rind of fat surrounding a steak. But fat is actually living, breathing, hormone-producing, metabolically active tissue," says Dr. Savard. In excess, visceral fat can increase a person's risk for diabetes and heart disease, create inflammation and raise blood pressure.

Apples Beware

A woman with a waistline larger than 32 inches is at an increased risk of diabetes and heart attack, according to the National Obesity Forum. Most women will eventually become apples due to estrogen loss, which results in weight loss in the hips, butt and thighs but not the stomach. "Women who take hormones at menopause don't lose their shape as quickly as other women," says Dr. Savard. To combat a growing waistline, she suggests walking 30 minutes per day, getting more than six hours of sleep per night and eating a diet rich in whole grains, fruit and vegetables.

Hourglass

Beyond having the most coveted of body shapes, women with hourglass figures have 30 percent more estrogen than other women. As a result, they are three times more likely to get pregnant, according to a study by Harvard University. While breast size doesn't determine your health, hourglass-shaped woman share the same health benefits of pear-shaped women -- like longevity and lower heart-disease risk -- because they're essentially the same body type. "Pear-shaped woman can be hourglass, too, if you happen to have big breasts as well," says Dr. Savard.

Hourglass Beware

Women with hourglass figures may find that they tend to put on weight easily and have a difficult time building muscle. Combat unwanted weight gain by maintaining a low-fat diet and doing cardio and strength-training exercises.

Determine Your Shape

All you need to discern if you're an apple, pear, hourglass or rectangle is some measuring tape. First, measure around the smallest part of your waist and record your waist circumference. Then measure the widest part of your hips. Divide the first number by the second to get your waist-to-hip ratio (WHR). If your WHR is 0.8 or less, you are a pear. If your WHR is greater than 0.8, you are an apple. An hourglass shaped woman will have a WHR of 0.8 or less and a large bust, which is within two inches of her hip measurement. Rectangular-shaped women typically have similar waist, bust and hip measurements, giving them a waist line that appears less defined.

Shape Shifter

For the most part, changing your body shape isn't really up to you. You can reduce belly fat by ramping up cardio and eating a Mediterranean-style diet rich in fruits, vegetables, nuts and fish, according to Dr. Savard. But if you're prone to putting on weight in that area, that's something that won't go away with time. And don't even think about liposuction.

Going under the knife isn't worth it because the only fat that can be removed is the healthy subcutaneous fat below the skin. "It's purely cosmetic and won't do any good," says Dr. Savard. "When a young woman removes her healthy fat, she has no place to put the extra pounds except in her belly. She's not tricking nature."

'25 Things' You Should Know About Facebook

If you're a Facebook user, then you've probably been invited to offer up '25 Random Things' about yourself in the past month. The online chain-letter-like viral sensation has made the rounds of social-networks such as Facebook, inviting countless folks to offer up personal tidbits, little white lies, confessions, and other revealing facts about themselves for all (who are on Facebook) to see.

It's a phenomenon that many folks have found fun and self-revealing, while others – such as the Washington Post's Dan Zak – have found a bit annoying and limiting. Zak quotes sociologist Michael Stefanone, who sees the '25 Things' trend as a way for us to compete for attention, and, ultimately, a bit of the old TMI ("Too Much Information") syndrome. We couldn't agree more.

So, enough with the '25 Random Things' about you lists. Most of the ones we've seen are boring, rude, and self-indulgent, which is why it's the latest addition to our list of Facebook Dos and Don'ts, the rest of which you can find below. Read 'em, and instantly become a better, more fun-loving, and well-liked member of Facebook.

1. Use a current profile picture
While Facebook allows you to post as many pictures as you like, and tag yourself in pictures that your friends have taken, the Web site only allows you one profile picture, so make it count. You may very well have some potential suitors on the Web site, so be sure to portray yourself as accurately as possible. A clear, well-lit picture of you will help you to put your best foot forward, particularly if it's a portrait or captures you in the midst of one of your favorite activities. And you might ought to refrain from using one of the pictures from that New Year's Eve party, as your profile picture is accessible to everybody on Facebook, even with the privacy settings engaged.

2. Don't overdo your 'Interests'
With your 'Interests' section, you really have two routes lying before you. Taking the first route would be to fill this space with some kind of witticism, since asking somebody to sum up what most interests him or her in life on a Facebook profile is slightly ridiculous. A decent example would be to respond, "Facebook," for instance. The snarkier, the better, really. The second route would be to list the interests that best differentiate you; it's understood that you enjoy "chillin' with friends" and "reading a good book," so get more descriptive. Instead of "chillin' with friends, say, for example, "eating fried chicken livers while watching football with the boys." Instead of "reading a good book," respond with, "Victorian British literature."

3. Don't underestimate the importance of your 'Favorite Music' section
As any self-respecting music geek knows, one's musical taste says a lot about somebody, so be judicious in listing your favorite bands in your profile's 'Favorite Music' section. A thorough music section, mentioning your appreciation of Gene Vincent, might make the difference in whether or not that cute rockabilly girl (or guy) responds to your message. Don't be yet another one of those people that says, "I like pretty much everything." Get specific, giving artist names (and, if you're up to it, album titles). One tactic that seems to be popular is to sort your iTunes according to the "Play Count" or "Last Played" tabs, and then copy down what you find. These tips – save the last one of course – also apply to your Favorite Movies and Books sections.

4. Invite All of Your Actual Friends (and Family)
For those of us who grew up in the pre-Facebook era, it's sometimes tough to reach out to old friends and say (in a smarmy voice) "will you be my Facebook friend?" But it's something we should all get over, because the flurry of social-networking only starts getting good when you have a size able community of folks you know and like that are also out there making new friends and contacts. it just means you'll get more cool stuff in your in-box, and also means you're more likely to hear from some random person you went to grade-school with (or maybe an old flame), which, to be honest, is kind of the most moving thing about social-networking (reconnecting with long-lost folks, that is). This writer is even getting to know far flung members of his family that he wouldn't otherwise have much rapport with if it were not for Facebook.

5. Don't add random friends
We have a hard time understanding the mindset of wanting to send friend requests to perfect strangers in faraway places, but plenty of people do it. If it happens that you stumble across somebody on the Web site whose profile piques your interest, it is best to send that person an introductory message. You wouldn't ask a stranger to lunch without speaking with them first, would you?


6. It's okay to decline random 'Friend' requests

Inevitably, you will receive friend requests from folks that you've never laid eyes on or, frankly, don't like all that much. In those instances, you are well within your rights to decline friend requests. No, really, it's okay. Just ask this etiquette expert.

7. Make friend suggestions on behalf of new members
When you become friends with somebody new to Facebook, you will get a prompt asking you to make "Friend Suggestions" on behalf of the newbie. Scroll through your list of friends, and select the folks that are also friends of the new user. Notifications will be sent to those you select, informing them of the new friend's presence on the site. This is simply the nice thing to do, the Facebook equivalent to baking a pound cake for your new neighbor. As for indiscriminately selecting your friends, regardless of whether they know your new friend or not, please refer to the previous "Don't Add Random Friends."

8. Know the difference between suggested friends and friend requests
This one may seem like a no-brainer, but it can be a challenge to tell the difference between "Suggested Friends" that your other Facebook pals are recommending, and actual people who are asking to be your friends (known as "Friend Requests"). So, to be clear: Suggested Friends are at the top of your pending Friend request page and Friend Requests are on the bottom half. Make sure you read the headers (each begins with "You have __number friend...") on each of those sections clearly. It's not the end of the world, of course, but do you really want to be one of those folks who invites random strangers to be your friend?

9. Do write on your friends' "Walls"
Possibly even more so than messaging, the Wall feature is the cornerstone of interpersonal communication on Facebook. That being the case, Facebook etiquette requires that you write on friends' walls periodically. As the Wall is there for the whole world to see, though, it is best to follow some simple guidelines. When writing on a friend's Wall, don't leave personal information ("I got a new phone: (205) 555-1234."), sensitive correspondence ("Hey, man. I'm sorry to hear about your aunt passing away."), or incriminating stories ("I was just thinking about that time we got arrested in Tijuana. You remember that??"). Keep Wall postings light-hearted, leaving the other stuff for messages, or -- better yet -- e-mail.

10. Make sure to use the privacy settings
While many of us have been freaked out by the stories of potential employers snooping around on job candidates' Facebook profiles, there's really nothing to worry about with Facebook's privacy settings. By clicking on the Settings, and then Privacy Settings, at the top of your homepage, you can put limitations on who is, and who is not, able to view different parts of your profile. Just make sure you purge those New Year's photos before you accept your boss's friend request.

11. Manage your online profile, because potential employers and college admissions may be checking
In the early days of the 'book, you didn't really have to worry about everyone having access to your friend lists, photos, profile, etc... Now, anybody can join the site, and we're not surprised to hear that college admissions departments and employers are using Facebook as research for applicants, thanks to its treasure trove of information on people. While you don't have to be incredibly uptight and formal about it, it's probably a good idea to fill out your education, work, and interests on your profile, because it just could snag you that job interview.

On the cautionary side, use a bit of common sense when posting images and messages to the site. It's probably best not to post those pictures from that crazy party last weekend -- you know, that one that you don't fully remember.

12. Update your 'Status'... occasionally
Let your friends know what or how you're doing with Facebook's 'Status' feature, the speech bubble situated near the top of your home page. Folks often use the feature to concisely and quickly inform their friends of personal goings on ("John Doe is now happily married to Jane."), current events ("Jane Doe is excited about the outcome of the Alabama-LSU game!") and – of course – non-sequiturs ("John Doe is a maniac, a maniac on the floor.") While friends' Status updates can be fun to read, their humor decreases as their frequency increases. We don't need to know about your every move; one update every few days is certainly sufficient. And please keep your Status updates at least relatively interesting. Nobody cares to read: "John Doe is going to take a nap."

13. Download these apps
Folks on Facebook have become application-happy over the last several months, festooning their pages with more software bells and whistles than a reindeer-and-referee convention. While many of them are disposable, these three applications are worthy of your profile's valuable real estate:

iLike: This Facebook-friendly app allows you to select your favorite songs from iLike's massive library, post them on your own profile and dedicate them to your friends. By playing its included music trivia game, you have a chance to win free music.

Where I've Been: Asking you to list the states, provinces and countries you've visited, lived in and wanted to go, this application then generates a world map, color-coded according to your answers. With Where I've Been, you can keep track of your friends' travels, as well as get a visual image of where you have been, yourself.

Mob Wars: Recruit your friends into your own "mob" and vie to be the mafia boss of Facebook. Millions of hardcore gamers and bored office-workers alike join ranks to hustle, steal and kill in their struggle to get to the top. As our friends who use it have said it's quite addictive, and as we have work to do, we haven't taken the plunge quite yet.

14. Don't download these:
While fun can be had with some applications, there are others that – right away – strike us as bad ideas. Here are three of the worst.

OBGYN Souvenirs: This app gives you the opportunity to post a picture of OBGYN equipment on a friend's profile as a "gift." That's a gift we'd take back to the store.

Who Is Better?: This application asks you to determine which of your friends is the best at a particular activity. We can see nothing good coming of this.

How To Knw That U R In Love??: This app's description reads: "Here we are going to explore deep inside ur heart and see if it's true that u r in love or lets stop." We'd really rather not.

TerraPresents: With this app, you can post images of rocks on the profiles of your friends. Unless you happen to be deeply involved in a community of geologists, we wouldn't recommend this one.

Kissletoe Gifts: A promotion for an upcoming attempt to break the world's record number of people kissing at one time, Kissletoe Gifts just creeps us out.

15. Don't use the 'Poke' function, ever
While Facebook's infamous Poke function is relatively straightforward in its operation, its intended use is a mystery. When looking at another person's profile, you have the option of "Poking" them. If you do Poke said person, a notification will show up on their page, informing them that you did, in fact, Poke them. That's it. When Facebook first started, "Poking" seemed to be a kind of cautious precursor to a flirtatious message, kind of like a furtive glance before eye contact and a smile. But, then it dawned on us: Isn't a flirtatious Facebook message cautious enough? At this point, "Poking" somebody is pretty much considered to be either creepy or just plain confusing. Let's just leave it at sending messages and wall posts, okay?

16. Get on Facebook from other places
There are other ways to stay in touch with your Facebook contacts while not actually being on Facebook. Instant Messaging programs such as Adium (for Mac), for example, let you add your Facebook Chat friends right into the mix with all your AIM, Yahoo! Instant Messenger, and Windows Live Messenger friends. This means you not only get to talk live with your Facebook friends while using your favorite chat program, but that you also can get instant status updates flashing on your screen as soon as your friends post them. For other apps that'll help you manage and visit your Facebook prfile, be sure to check out the Switched/CNET downloads area.

17. Access Facebook from your phone
Just because you're not on your computer doesn't mean you can't get the latest status updates on or correspond with your friends. Both the iPhone and BlackBerry offer mobile-specific applications that let you interface with Facebook right on your handset (the iPhone app even lets you chat live with other Facebook friends). For anyone who doesn't have those two phones, Facebook offers a less graphics-intensive mobile version of the service at m.facebook.com.

18. Add your blog, Twitter account, and more to Facebook
Do you have a blog? Use Twitter? Many Facebook apps have been built to allow you to pull in content from all over the Web. Instead of manually posting your latest blog post into Facebook as a note to share with your friends, you can set up an app to automatically share your newest posts whenever they go live on your site. The more you update, the more your friends will keep coming back to your page, which is kind of the essence of social-networking.

19. Create and invite 'Friends' to 'Events'
If you're hosting a party, going to a football game, putting on an art show, or something of the sort, Facebook has you covered. Create a Facebook Event for your happening and enter all the pertinent information. Once you've done that, you can invite folks from your friend list, as well as via e-mail, and designate whether your event is open to all of Facebook, a particular network or just your friends, or whether it is only open to those you invite. If you're throwing a surprise party for somebody, then use the latter option.

20. Do 'tag' your friends in pictures
When you post a new picture, or just come across one a friend has posted, for that matter, you have the opportunity to "tag" the folks that appear in it. By doing so, you include that image in that particular friend's "Photos of..." section. This function is a particular boon to friends who do not own cameras and might not otherwise have many pictures on the site. Your buddy will always be grateful for a tagged picture, unless, of course, it features him with his eyes closed or was taken when he was going through that awkward trying-to-grow-a-moustache phase in junior high school.

21. Edit your 'networks'
In your account settings, you can set up additional networks. Just what is a network and why should you care? It can be a group of folks from places as far flung as your school(s) or company to your region, city, or hobby, and adding networks lets you manage your privacy settings on the site. By selecting your networks (e.g. Stanford and San Francisco), you'll then be able to set your profile's visibility within different networks -- for example, you can let people in your city see partial contact information, while you can give full access to everyone from your college.


22. Fine-tune your e-mail notification settings
As any Facebook veteran will tell you, it's well worth your time to adjust your e-mail notification settings so that you're not flooded with hundreds of Facebook updates as you begin to use the service. Click the account menu and then 'notifications,' and you'll be greeted with a huge list of Facebook events. Sick of receiving an e-mail every time someone sends you a message? Switch the radio button to 'off,' and you won't have to worry about it ever again. In case you've totally caught the Facebook bug and are looking for nonstop updates, go to the 'Mobile' tab and activate your phone -- you'll now be able to receive friend requests, messages, status updates, and more on your cell phone

23. Make a page for your business, club, band, candidate, pet...
With Facebook's Page Manager application, you can create a Web page for – well – just about anything, from your social club to your rock'n'roll band, from your favorite politician to your favorite puppy dog. Once you've started and customized your page, you can keep watch over the page's Web traffic and even promote it on the Web site, with the ability to target a specific demographic of Facebook members. Due to the ever-increasing number of those members, a Facebook page – and an advertisement, to boot – really could bolster the number of your business's customers, your bands' fans or your candidate's supporters.

24. Be Wary of Scammers
As with any other popular place, Facebook (and other social-networking sites) has its share of evildoers -- namely, in the form of spam e-mail and Facebook messages and random messages posted on your wall. How to stay safe? We recommend typical online anti-scam best practices such as not opening any links or files in any e-mail messages or Facebook messages from folks you don't know. Also, be skeptical of links posted on your wall that don't seem legit (in other words, from random sites you've never heard of).

25. Set up your News Feed preferences
Assuming you've added a couple friends on the site, you've probably started to notice the never-ending 'News Feed' on the home page pumping out updates on your friends' activities. If you're like us, you may have grown tired of seeing when friends add new apps or when that old friend from middle school posts slightly embarrassing poetry.

You have several options. First, hover your mouse to the right of a note within the news feed, and you'll see a pencil icon pop up. Clicking the icon reveals the option to read more or less about the person posting the update, which lets you adjust the frequency that you hear from certain people.

You can also scroll down to the bottom of your feed and edit feed options by clicking on 'Options for News Feed.' Sick of status updates? Just drag the equalizer-esque button all the way down. Don't want to miss any of the photos uploaded by your friends? Drag it to the top.