HOW TO LOST WEIGHT FAST but SAFELY ?

1. Drink green tea. 

Get this: When a recent study compared the metabolic effect of green tea (in extract) with that of a placebo, researchers found that the green-tea drinkers burned about 70 additional calories in a 24-hour period. If you can believe it, those 70 calories a day add up to a total of 7.3 pounds of fat a year! It's not magic, it's science: Researchers believe the difference is caused by metabolism-enhancing antioxidants known as catechins, which are found in green tea.

2. Avoid calories in a glass.  

Scientists now know that the body does not register liquid calories in the same way it does solid calories. Drinking a grande caffe mocha, for instance, won't make you feel satiated the way eating a bowl of pasta will. Which means that although the caffe mocha actually has a greater number of calories than the pasta, you're still more likely to want a second cup from Starbucks than another plate of linguine. So monitor your intake of juice, soda, coffee drinks and wine. If you consume one of each of those beverages during the day, you'll have taken in at least 800 extra calories by nighttime — and you'll still be hungry. (Incidentally, alcohol may suppress the metabolism of fat, making it tougher for you to burn those calories.) 

3. Buy a set of five-pound weights. 

It's a onetime investment you'll never regret. Here's why: Strength training builds lean muscle tissue, which burns more calories — at work or at rest — 24 hours a day, seven days a week. The more lean muscle you have, the faster you'll slim down. How do you start strength training? Try some push-ups or a few squats or lunges. Use your free weights to perform simple biceps curls or triceps pulls right in your home or office. Do these exercises three to four times per week, and you'll soon see a rapid improvement in your physique. 

4. Lose the salt. 

Sodium contributes to water retention, making you look and feel bloated. Do you eat too much salt? Probably — the daily value suggests no more than 2,400 milligrams of sodium each day (or about one teaspoon), but most of us are getting more than twice that amount. So keep an eye on your sodium intake, and that doesn't just mean ditching the saltshaker. Hidden sources include soups, canned foods and drinks (did you know a serving of regular V8 juice has 800 mg of sodium?), salty snacks such as chips and pretzels and many prepackaged foods. 

5. Spice it up. 

Angelo Tremblay, Ph.D., director of the division of kinesiology at Laval University, in Canada, found that eating hot peppers can boost a person's basal metabolism (the total calories the body burns at rest). The reason? Capsaicin, a compound found in jalapeno and cayenne peppers, may increase your body's release of stress hormones such as adrenaline, which can speed up your metabolism and your ability to burn calories. What's more, eating hot peppers may reduce your appetite, Tremblay says, helping to curb your cravings. So spice up your stir-fried veggies, eat low-calorie chili or salsa (try them on salads and baked potatoes), and watch the pounds come off faster. 

6. Get some sleep. 

As funny as it sounds, sleep deprivation may make you fat — and not just because you're susceptible to cases of the late-night munchies (although there's that too). Women who get less than four hours of sleep per night have a slower metabolism than those who snooze for a full eight hours, according to researchers at the University of Chicago. So don't skimp on your zzz's, and you'll be rewarded with an extra edge when it comes to shedding pounds quickly. 

7. Go for an evening walk. 

Don't get me wrong — exercising at any time is good for you. But evening activity may be particularly beneficial because many people's metabolism slows down toward the end of the day. Thirty minutes of aerobic activity before dinner increases your metabolic rate and may keep it elevated for another two or three hours, even after you've stopped moving. What that means for you: Those dinner calories have less of a chance to take up permanent residence on your hips. 

8. Eat every meal. 

Listen up: Skipping meals will not make you lose weight faster.That strategy backfires because your body thinks food is in short supply, so it slows your metabolism in order to conserve energy. Over time, the result is that when you do eat — even if you consume the same foods as always — your body will be slower to use the calories as fuel, thus creating a backlog of unwanted pounds. If a hectic day makes a sit-down meal impossible, stash an energy bar or a piece of fruit in your purse or briefcase --anything that will keep you from going hungry. 

9. Add 20 minutes of exercise per day. 

If you're on a diet, you're probably already working out a couple of times a week. (No? Well, you should start!) But whether you exercise or not, you can get a leg up on all those other weight-loss wannabes by doing a little something extra each day. Take the stairs instead of the elevator; walk to the bus, train, or all the way to the office; window-shop with your best friend rather than sit over coffee. Taking the dog out, gardening and even housecleaning all increase the number of calories you expend. You don't have to go for a jog (although that would help!) to speed up weight loss. Twenty minutes of moderate exercise a day means you'll burn approximately 700 calories. 

10. H20, H20, H20. 

You've heard it before, and you'll hear it again. That's because drinking 64 ounces of water daily is one of the easiest ways to speed up weight loss. Your body needs water in order to efficiently metabolize stored fat. When you shortchange your supply, you're likely to slow down that process, meaning it's more difficult for you to burn calories. An easy eight glasses a day (at least!) will keep your system running smoothly.

EBOLA VIRUS DISEASE

Key facts

• Ebola virus disease (EVD), formerly known as Ebola haemorrhagic fever, is a severe, often fatal illness in humans.

• The virus is transmitted to people from wild animals and spreads in the human population through human-to-human transmission.

• The average EVD case fatality rate is around 50%. Case fatality rates have varied from 25% to 90% in past outbreaks.

• The first EVD outbreaks occurred in remote villages in Central Africa, near tropical rainforests, but the most recent outbreak in West Africa has involved major urban as well as rural areas.

• Community engagement is key to successfully controlling outbreaks. Good outbreak control relies on applying a package of interventions, namely case management, surveillance and contact tracing, a good laboratory service, safe burials and social mobilisation.

• Early supportive care with rehydration, symptomatic treatment improves survival. There is as yet no licensed treatment proven to neutralise the virus but a range of blood, immunological and drug therapies are under development.

• There are currently no licensed Ebola vaccines but 2 potential candidates are undergoing evaluation.

Background  

The Ebola virus causes an acute, serious illness which is often fatal if untreated. Ebola virus disease (EVD) first appeared in 1976 in 2 simultaneous outbreaks, one in Nzara, Sudan, and the other in Yambuku, Democratic Republic of Congo. The latter occurred in a village near the Ebola River, from which the disease takes its name. 

The current outbreak in West Africa, (first cases notified in March 2014), is the largest and most complex Ebola outbreak since the Ebola virus was first discovered in 1976. There have been more cases and deaths in this outbreak than all others combined. It has also spread between countries starting in Guinea then spreading across land borders to Sierra Leone and Liberia, by air (1 traveller) to Nigeria and USA (1 traveller), and by land to Senegal (1 traveller) and Mali (2 travellers). 

The most severely affected countries, Guinea, Liberia and Sierra Leone, have very weak health systems, lack human and infrastructural resources, and have only recently emerged from long periods of conflict and instability. On August 8, the WHO Director-General declared the West Africa outbreak a Public Health Emergency of International Concern under the International Health Regulations (2005). 

The virus family Filoviridae includes three genera: Cuevavirus, Marburgvirus, and Ebolavirus. There are five species that have been identified: Zaire, Bundibugyo, Sudan, Reston and Taï Forest. The first three, Bundibugyo ebolavirus, Zaire ebolavirus, and Sudan ebolavirus have been associated with large outbreaks in Africa. The virus causing the 2014 West African outbreak belongs to the Zaire species. 

Transmission  

It is thought that fruit bats of the Pteropodidae family are natural Ebola virus hosts. Ebola is introduced into the human population through close contact with the blood, secretions, organs or other bodily fluids of infected animals such as chimpanzees, gorillas, fruit bats, monkeys, forest antelope and porcupines found ill or dead or in the rainforest. 

Ebola then spreads through human-to-human transmission via direct contact (through broken skin or mucous membranes) with the blood, secretions, organs or other bodily fluids of infected people, and with surfaces and materials (e.g. bedding, clothing) contaminated with these fluids. 

Health-care workers have frequently been infected while treating patients with suspected or confirmed EVD. This has occurred through close contact with patients when infection control precautions are not strictly practiced. 

Burial ceremonies in which mourners have direct contact with the body of the deceased person can also play a role in the transmission of Ebola. People remain infectious as long as their blood contains the virus. 

Sexual transmission 

More surveillance data and research are needed on the risks of sexual transmission, and particularly on the prevalence of viable and transmissible virus in semen over time. In the interim, and based on present evidence, WHO recommends that:

• All Ebola survivors and their sexual partners should receive counselling to ensure safe sexual practices until their semen has twice tested negative. Survivors should be provided with condoms.

• Male Ebola survivors should be offered semen testing at 3 months after onset of disease, and then, for those who test positive, every month thereafter until their semen tests negative for virus twice by RT-PCR, with an interval of one week between tests.

• Ebola survivors and their sexual partners should either:

       -abstain from all types of sex, or

       - observe safe sex through correct and consistent                condom use until their semen has twice tested negative.

• Having tested negative, survivors can safely resume normal sexual practices without fear of Ebola virus transmission.

• If an Ebola survivor’s semen has not been tested, he should continue to practise safe sex for at least 6 months after the onset of symptoms; this interval may be adjusted as additional information becomes available on the prevalence of Ebola virus in the semen of survivors over time.

• Until such time as their semen has twice tested negative for Ebola, survivors should practise good hand and personal hygiene by immediately and thoroughly washing with soap and water after any physical contact with semen, including after masturbation. During this period used condoms should be handled safely, and safely disposed of, so as to prevent contact with seminal fluids.

• All survivors, their partners and families should be shown respect, dignity and compassion.

Symptoms of Ebola virus disease 

The incubation period, that is, the time interval from infection with the virus to onset of symptoms is 2 to 21 days. Humans are not infectious until they develop symptoms. First symptoms are the sudden onset of fever fatigue, muscle pain, headache and sore throat. This is followed by vomiting, diarrhoea, rash, symptoms of impaired kidney and liver function, and in some cases, both internal and external bleeding (e.g. oozing from the gums, blood in the stools). Laboratory findings include low white blood cell and platelet counts and elevated liver enzymes. 

Diagnosis 

It can be difficult to distinguish EVD from other infectious diseases such as malaria, typhoid fever and meningitis. Confirmation that symptoms are caused by Ebola virus infection are made using the following investigations:

• antibody-capture enzyme-linked immunosorbent assay (ELISA)

• antigen-capture detection tests

• serum neutralization test

• reverse transcriptase polymerase chain reaction (RT-PCR) assay

• electron microscopy

• virus isolation by cell culture.

Samples from patients are an extreme biohazard risk; laboratory testing on non-inactivated samples should be conducted under maximum biological containment conditions. 

Treatment and vaccines 

Supportive care-rehydration with oral or intravenous fluids- and treatment of specific symptoms, improves survival. There is as yet no proven treatment available for EVD. However, a range of potential treatments including blood products, immune therapies and drug therapies are currently being evaluated. No licensed vaccines are available yet, but 2 potential vaccines are undergoing human safety testing. 

Prevention and control

Good outbreak control relies on applying a package of interventions, namely case management, surveillance and contact tracing, a good laboratory service, safe burials and social mobilisation. Community engagement is key to successfully controlling outbreaks. Raising awareness of risk factors for Ebola infection and protective measures that individuals can take is an effective way to reduce human transmission. Risk reduction messaging should focus on several factors:

• Reducing the risk ofwildlife-to-human transmission from contact with infected fruit bats or monkeys/apes and the consumption of their raw meat. Animals should be handled with gloves and other appropriate protective clothing. Animal products (blood and meat) should be thoroughly cooked before consumption.

• Reducing the risk of human-to-human transmission from direct or close contact with people with Ebola symptoms, particularly with their bodily fluids. Gloves and appropriate personal protective equipment should be worn when taking care of ill patients at home. Regular hand washing is required after visiting patients in hospital, as well as after taking care of patients at home.

• Reducing the risk of possible sexual transmission, because the risk of sexual transmission cannot be ruled out, men and women who have recovered from Ebola should abstain from all types of sex (including anal- and oral sex) for at least three months after onset of symptoms. If sexual abstinence is not possible, male or female condom use is recommended. Contact with body fluids should be avoided and washing with soap and water is recommended. WHO does not recommend isolation of male or female convalescent patients whose blood has been tested negative for Ebola virus.

• Outbreak containment measures, including prompt and safe burial of the dead, identifying people who may have been in contact with someone infected with Ebola and monitoring their health for 21 days, the importance of separating the healthy from the sick to prevent further spread, and the importance of good hygiene and maintaining a clean environment.

Controlling infection in health-care settings:  

Health-care workers should always take standard precautions when caring for patients, regardless of their presumed diagnosis. These include basic hand hygiene, respiratory hygiene, use of personal protective equipment (to block splashes or other contact with infected materials), safe injection practices and safe burial practices.  

Health-care workers caring for patients with suspected or confirmed Ebola virus should apply extra infection control measures to prevent contact with the patient’s blood and body fluids and contaminated surfaces or materials such as clothing and bedding. When in close contact (within 1 metre) of patients with EBV, health-care workers should wear face protection (a face shield or a medical mask and goggles), a clean, non-sterile long-sleeved gown, and gloves (sterile gloves for some procedures).  

Laboratory workers are also at risk. Samples taken from humans and animals for investigation of Ebola infection should be handled by trained staff and processed in suitably equipped laboratories.

HOW TO PROTECT YOURSELF FROM HAZE

Haze is an atmosperic condition where particles, smoke, dust and moisture suspend in the air obscuring visibility. Sources of haze include emissions from power plants, industrial activities, traffic as well as farming practices. Forest fires in countries like the US, Australia and Europe during the hot and dry summer season are also a source of haze. In Southeast Asia, haze poses a serious and recurring problem every year, particularly between May to October, due to the burning of forests in some countries to clear land. 

The main pollutants in a haze that have the greatest health impact are those particles that are less than 2.5 micrometer. Their effects depend very much on the severity of the haze period when the air quality is poor, take the following precautions to protect yourself : 

1.Pay attention to local air quality updates. 

Recommended precautions you should take will usually be given in the form of advisories based on the latest air condition. So it is recommended that you keep track of the latest air quality update regularly. Here are some websites to check for the following countries:

Canada: Air Quality Health Index.

Malaysia: Air Pollutant Index·

Singapore: Pollutant Standards Index | PM2.5 Readings·

United States: AIRNow 

2. Avoid outdoor activities, especially outdoor sports.  

Children, pregnant women, the elderly, and those suffering from chronic illnesses, especially heart and respiratory disease, should remain indoors when haze hits unhealthy levels. Healthy adults should avoid unnecessary outdoor activities. If you must exercise outdoor, avoid exercising in highly congested areas near busy roads and freeways, particularly during rush hours. Read more: Is Running in a Haze Bad for Health? 

3.Close all windows, doors and any openings that may allow haze to enter your home and office. 

Turn on the air conditioner if you have one. Note: If the weather is unusually warm, it can become dangerous if you stay indoor with no fresh air intake and no air conditioner. In this case, seek alternative shelter. 

4.Use an air purifier to keep the particulate levels low. 

Choose an air purifier that is suitable for the size and type of your home. Avoid air cleaners that generate ozone as they may generate more air pollutants. If you have multiple rooms, each room may need to be equipped with one air purifier to ensure the air is cleaned efficiently. Regularly replace the filters in the air purifier according to manufacturer’s instructions. 

5.Keep air conditioner in tip-top working condition with regular cleaning and servicing. 

Fine particles can enter an air-conditioned building through the fresh air intake as well as any openings and gaps. 

6.If you are staying in a building with a central air conditioning system, install an air cleaning device. 

This helps to reduce the amount of air contaminants that may be circulating in the building. 

7. Take your medication regularly if you are suffering from an existing disease, especially heart disease and respiratory disease. 

If you feel breathless at any point in time, seek medical attention immediately. 

8.Drink more water and increase the intake of fresh fruits and vegetables. 

They help the body to flush out toxins absorbed through the skin and lungs, and improve the immune system. Taking more anti-inflammatory fruits and vegetables also help to reduce inflammation that may be triggered by harmful fine particles in the air. Cut down on alcohol and coffee as they promote fluid loss and may leach nutrients from the body. 

9.Limit or avoid smoking indoor and the use of gas stove, wood fireplace, candles, incense and anything that burns and emits smoke. 

In an enclosed area, smoke, gases and pollutants emitted from burning sources are trapped indoor and can build up to hazardous level if they continue to burn for an extended period of time. 

10.Avoid driving if visibility is bad. 

When visibility is severely limited by the haze, avoid driving and use the public transport if you really need to get around. If you cannot avoid driving, do not speed, and drive at a speed that suits the road conditions. Roll up all the windows, turn on the headlight and avoid changing lanes, passing and crossing traffic. Increase your following distance and stay alert. 

11.Under severe haze condition, wear a respirator if you must go outside. 

Respirators work better than surgical masks as they seal better and restrict more polluted air from entering the nose and mouth. They also come with the right filter to remove fine particles found in a haze. If you stayed indoor, but still experience haze-related conditions, it may be necessary to use respirators indoor as well.

STUDY TIPS FOR UNIVERSITY STUDENTS

Alternate Study Spaces
Although some people swear by the library, cognitive scientists suggest that alternating study spaces is a more effective way to retain information, according to the New York Times. Memory is colored by location, and changing your study locales increases the likelihood of remembering what you’ve learned. 

Study and Homework Groups
Never underestimate the power of your peers, especially when working through a difficult problem set or reading assignment. Dividing and conquering is an effective way to reduce your workload -- and to make sure you understand the material. You might even make a friend in the process. 

Make Flash Cards
Sometimes the best habits are the ones we’ve used forever. Flash cards are oldies but goodies –- writing notes and definitions more than once will help imprint information in your memory, and the cards are a great way to develop and use mnemonic devices and associative phrases.  

Take Tests
As much as we may hate tests, the New York Times reports that formal evaluations not only affirm knowledge but enhance it. Consistent testing can help us relearn and recall information, and it pays off when preparing for final exams.Sleep! A tired mind is a slow mind. Get enough sleep and watch your GPA rise 

Don't Categorize Yourself
Students often categorize themselves as visual or auditory learners, or as being left-brained or right-brained thinkers. According to the New York Times, research has shown that these distinctions are largely erroneous. It is more important to figure out which study strategies work for you than to worry about where you lie on the learning spectrum. 

Go To Class
This one might seem obvious, but large lectures and early start-times often make class feel, shall we say, optional. The best way to prepare for tests is to attend classes and participate. You’ll have already begun the process of reviewing and will know what to expect on the exam (especially if you haven’t done the reading.)  

Don't Immerse Yourself in Subject Material 
In keeping with the age-old proverb that values quality over quantity, scientists have found that immersion is not an effective method of study, the New York Times reports. Rather than sticking to one subject and spending hours attempting to master it, you should switch between a few (related) topics. It’s less boring -- and you’ll learn more. Manage Your Time The only thing worse than having a deadline is missing a deadline. Stay organized, cut down on procrastination and your work load will feel much more manageable.

MONEY MANAGEMENT TIPS FOR STUDENTS

1. CHOOSE THE MEAL PLAN THAT WORKS FOR YOU

Many colleges allow students to choose a plan for meals eaten in the dorm’s cafeteria. If you have a choice of meal plans, make sure you’re using the right one for you. An unlimited plan may tempt you to get your money’s worth in food, even though you’d be satisfied with lighter fare. If you’re on a limited plan, but often hungry, consider switching to an unlimited plan. The increased cost can be balanced by what you save on expensive snacks.

Most importantly, if you have a meal plan, use it! You’ve already paid for the food. Don’t pay again to eat somewhere else. 

2. SAVE ON SNACKS

Avoid buying sodas and snacks out of vending machines or from convenience stores. Instead, buy snacks at the grocery store and keep them in your room. If your dorm allows you to have a small microwave or refrigerator, share the cost with your roommate and buy snacks in large quantities to keep on hand. This way, you can stash some food in your backpack before heading to class and can avoid more expensive, less healthy options. 

3. TALK TO YOUR ROOMMATES ABOUT MONEY ISSUES

Making a roommate relationship work for everyone requires planning, commitment, involvement, and sometimes, hard work. There are many advantages to having roommates—companionship, friendship, and the opportunity to share expenses and responsibilities are just a few of those advantages. But there can be a downside too—for example, if you find out too late that your roommate never pays his or her bills or is reckless with property. For these reasons, it makes sense to sit down and set some ground rules prior to moving in. One of the ground rules should be about money. Talk to your roommate about how you will share the costs of things you might need for your room, how you’ll handle shared bills, and what your policy will be about lending money to each other. A hint: It’s probably better not to lend money to your roommate or anyone else. You’ll avoid a lot of hard feelings if someone doesn’t pay back the money. 

4. SET GROUND RULES REGARDING MONEY

Talking to your roommates about money issues is especially important when you have an apartment because there are many more issues involved. Make sure you and your roommates are very clear about how you will share the costs of everything. Here are some examples:

• Will you shop together and split the food bill, or will each of you buy your own food?

• How will you share other household staples like groceries and other supplies?

• What if one person wants to turn up the heat and the other wants it down?

• What happens if one roommate damages the apartment and the landlord refuses to return your security deposit?

• What will you do if one of your roommates moves out before the lease expires?

These are important issues that could end up costing a lot of money. Discuss these situations with your roommates before a problem comes up. Even better, put your agreement in writing and have each roommate sign the agreement. 

5. RESIST PEER PRESSURE

Many students report that they sometimes feel pressured by college friends to spend money that they don’t have. A few strategies to deal with the situation include:

• Write down your long-term goals and how a college education will help you reach them. Read this list often to remind yourself why you have made the financial commitment to attend college.

• Go with your friends to free or low-cost college events, such as lectures, dances, sporting events, and movies.

• Keep track of how much you spend on everything. If you’re spending more than you can afford, make changes. The spending plan worksheet on pages 27-28 can help.

• Be willing to say “No, I can’t afford to do that.” Many students don’t have much money, but sometimes they are unwilling to admit it. Your willingness to be honest and live within your means sends a strong message to your friends that you are both confident and responsible. 

6. SEPARATE NEEDS FROM WANTS

To save money, it helps to really understand the difference between needs and wants. And you probably do understand that food is a need and a latte is a want. But some mornings, after cramming for a test or working late, a latte is sure to feel like a need. Maybe coffee is a need but gourmet coffee drinks are a want. Maybe a cellphone is a need for personal safety but custom ringtones are almost assuredly a want. When spending your money, think about what’s really important to you and what has lasting value. Considering needs and wants should help you identify ways to save money and meet your goals. 

7. KEEP TRACK OF YOUR SPENDING ACCOUNT

Some colleges set up special spending accounts for students. When you put a certain amount of money into the account, you receive a card to use to make purchases for food, services, and other items around campus. These student accounts are handy, but watch out! It’s easy to lose track of how much you are spending.

One idea: Get a small notebook and write down the cost of everything you buy with your account, just like you would write down every check you use. That way, you’ll know at a glance how much you’ve spent and how much you have left. You’ll also have a record in case of mistakes. 

8. PLUG EVERYDAY SPENDING LEAKS

It’s often the small purchases you make without thinking twice that add up over time. To avoid this, keep your money in the bank instead of in your wallet. The less cash you have handy, the less tempted you will be to spend it.

Here are a few other ways to stretch your money while you are in school:

• Cut out costly habits, such as smoking cigarettes or buying expensive coffee drinks.

• Shop at thrift stores, garage sales, or flea markets for everything from furniture to sports equipment.

• Avoid rent-to-own stores, pawnshops, and check-cashing stores. They will end up costing you a lot in the long run!

• Make a shopping list and stick to it so you won’t spend on impulse. Clip coupons to save even more.

• When possible, use your bike instead of your car. You’ll save on gas and parking expenses.

• Limit the number of songs and ringtones you download or avoid the expense completely!

• Go to free on-campus movies or check out DVDs from the library. 

9. CREATE A BUDGET AND STICK TO IT

One of the best ways to keep track of your money is to use a spending plan or budget. Think of a budget as your financial map. It tells you exactly how much money you have coming in every month, where you must spend it and where you might be able to save a few dollars.

Income and expense worksheets are provided at the end of this booklet. Make several copies of them so you can fill out a new one whenever your financial situation changes. 

10. PAY THE RENT ON TIME

If you opt for an apartment, always pay the rent on time. This will help you build good credit. However, if something unavoidable happens and the rent will be late, call your landlord immediately. Explain the situation and try to make at least a partial payment by the due date. Then, give the landlord a definite plan for paying the rest. If your lease says there is a penalty for paying late, expect to pay it. If you’re really short on money, ask the landlord if you can do some chores (hard work, exterior painting, odd jobs) to pay for part of the rent. Or, see if your landlord is willing to accept lump sum payments if you receive financial aid refunds each term. That way you can pay your rent for a certain number of months up front when you have the money. Keep communicating with your landlord and be honest and realistic about your situation. Keeping the lines of communication open will go a long way toward encouraging your landlord to work with you on this problem.