SHAKIRA SPEECH

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FOX INTERVIEW

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MADONNA VIDEO

http://www.youtube.com/watch?v=fuRIG8obM0g

MADONA ON BULLYNG

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5 Ways to Beat Summer Weight Gain

When we think summer, most of us think outdoor fun. So it seems like we should naturally lose weight over the summer — not gain it.
In reality, though, summer isn't all beach volleyball and water sports. Lots of summer activities can work against our efforts to stay at a healthy weight (campfire s'mores and backyard barbecues, anyone?). The good news is it's easy to avoid problems if we know what to look out for.
Here are 5 ways to beat summer weight gain:

1. Get going with goals. When we don't have a plan, it's easy to spend summer moving from couch to computer, with regular stops at the fridge. Avoid this by aiming for a specific goal, like volunteering, mastering a new skill, or working at a job. Just be sure to plan for some downtime so you can relax a little!
2. Stick to a schedule. With school out, we lose our daily routines. If you don't have a specific job or activity to get up for, it's easy to sleep late, watch too much TV, and snack more than usual. Make sure your summer days have some structure — like getting up at the same time each day and eating meals at set times. Plan activities for specific times, like exercising before breakfast, for example. If you have time on your hands, offer to make dinner a couple of nights a week so your family can enjoy a sit-down meal together.
3. Stay busy. When we're bored, it's easy to fall into a trap of doing nothing and then feeling low on energy. In addition to helping you avoid the cookie jar, filling your days with stuff to do can give you a sense of accomplishment. That's especially true if a dream summer job or planned activity fell through. Limit your screen time — including IM and video games — to no more than 2 hours a day (write it in that schedule you put together!).
4. Beat the heat. Don't let summer heat put your exercise plans on hold. Move your workout indoors. If a gym isn't your scene, try bowling or an indoor climbing wall. If you love being outdoors, try joining a local pool or move a regular run or soccer game to early morning or evening.

5. Think about what (and how) you eat. Summer means picnics and barbecues — activities that revolve around an unlimited spread of food. Pace yourself. Don't overload your plate. Avoid going back for seconds and thirds. Choose seasonal, healthy foods like fresh fruit instead of high-sugar, high-fat desserts. Make catching up with family and friends your focus, not the food. Another good tip for summer eating is to limit frozen treats like ice cream to no more than once a week.

5 Ways to Fight Depression

If you feel depressed, it's best to do something about it — depression doesn't just go away on its own. In addition to getting help from a doctor or therapist, here are 5 things you can do to feel better.

1. Exercise. Take a 15- to 30-minute brisk walk every day — or dance, jog, or bike if you prefer. People who are depressed may not feel much like being active. But make yourself do it anyway (ask a friend to exercise with you if you need to be motivated). Once you get in the exercise habit, it won't take long to notice a difference in your mood.
   
   In addition to getting aerobic exercise, some yoga poses can help relieve feelings of depression. Try downward-facing dog or legs-up-the-wall pose (you can find these poses on yoga websites). Two other aspects of yoga — breathing exercises and meditation — can also help people with depression feel better.
2. Nurture yourself with good nutrition. Depression can affect appetite. One person may not feel like eating at all, but another might overeat. If depression has affected your eating, you'll need to be extra mindful of getting the right nourishment. Proper nutrition can influence a person's mood and energy. So eat plenty of fruits and vegetables and get regular meals (even if you don't feel hungry, try to eat something light, like a piece of fruit, to keep you going).
3. Identify troubles, but don't dwell on them. Try to identify any situations that have contributed to your depression. When you know what's got you feeling blue and why, talk about it with a caring friend. Talking is a way to release the feelings and to receive some understanding. If there's no one to tell, pouring your heart out to a journal works just as well.
   
   Once you air out these thoughts and feelings, turn your attention to something positive. Take action to solve problems. Ask for help if you need it. Feeling connected to friends and family can help relieve depression. (It may also help them feel there's something they can do instead of just watching you hurt.)
4. Express yourself. With depression, a person's creativity and sense of fun may seem blocked. Exercise your imagination (painting, drawing, doodling, sewing, writing, dancing, composing music, etc.) and you not only get those creative juices flowing, you also loosen up some positive emotions. Take time to play with a friend or a pet, or do something fun for yourself. Find something to laugh about — a funny movie, perhaps. Laughter helps lighten your mood.

5. Look on the bright side. Depression affects a person's thoughts, making everything seem dismal, negative, and hopeless. If depression has you noticing only the negative, make an effort to notice the good things in life. Try to notice one thing, then try to think of one more. Consider your strengths, gifts, or blessings. Most of all, don't forget to be patient with yourself. Depression takes time to heal.

5 Ideas for Better Sleep

Most teens need about 8½ to more than 9 hours of sleep each night. But about 1 in 4 teens has trouble sleeping. Lack of sleep can affect everything from our emotions to how well we focus on tasks like driving. It can affect sports performance, increase our chances of getting sick, and may be linked to weight gain in some people.
How can we get the sleep we need? Here are some ideas:

1. Be active during the day. You've probably noticed how much running around little kids do — and how soundly they sleep. Take a tip from a toddler and get at least 60 minutes of exercise a day. Physical activity can decrease stress and help people feel more relaxed. Just don't work out too close to bedtime because exercise can wake you up before it slows you down.
2. Avoid alcohol and drugs. Lots of people think that alcohol or drugs will make them relaxed and drowsy, but that's not the case. Drugs and alcohol disrupt sleep, increasing a person's chance of waking up in the middle of the night.
3. Say goodnight to electronics. Experts recommend using the bedroom for sleep only. If you can't make your bedroom a tech-free zone, at least shut everything down an hour or more before lights out. Nothing says, "Wake up, something's going on!" like the buzz of a text or the ping of an IM.
4. Keep a sleep routine. Going to bed at the same time every night helps the body expect sleep. Creating a set bedtime routine can enhance this relaxation effect. So unwind every night by reading, listening to music, spending time with a pet, writing in a journal, playing Sudoku, or doing anything else that relaxes you.

5. Expect a good night's sleep. Stress can trigger insomnia, so the more you agonize about not sleeping, the greater the risk you'll lie awake staring at the ceiling. Instead of worrying that you won't sleep, remind yourself that you can. Say, "Tonight, I will sleep well" several times during the day. It can also help to practice breathing exercises or gentle yoga poses before bed.

Aerobic Exercise

Aerobic fitness is defined as ‘the body’s ability to take in, transport and use oxygen’. Aerobic training (also known as ‘cardiovascular’ training) has numerous benefits including reduction of: stress; bodyfat; blood pressure; heart rate; risk of heart disease, plus increased: energy; heart and lung efficiency; metabolic rate; confidence - to name but a few!

In order to increase aerobic fitness, the body must be overloaded, that is it must work harder than in every day life. This does not mean nipping out for a15 mile run in your lunch break! The recommended minimum for aerobic exercise is 3 times a week for 30 minutes (this does not include your warm up and cool down!). The intensity should feel ‘somewhat hard’ - where you are out of breath but can still hold a conversation.

Walking, swimming, cycling, dancing and rollerblading are all examples of aerobic exercise, that means any activity which is rhythmic, continuous and is able to be sustained for a long period of time (more than 5 minutes). And, no, lifting pints is not aerobic!

Sore throats, coughs, colds, sinusitis-What you can take to help:

Coughs, colds, sore throats, sinusitis and ear infections are nearly always caused by viral infections. You will make a full recovery on your own and increasingly the evidence shows that it is better for you to get better without antibiotics.

You can make yourself feel better using medicines available from the chemist. Do read the instructions carefully, and avoid aspirin or ibuprofen if you have a history of asthma or stomach ulcers. Paracetamol is a safe alternative.

Take as much medication as you need, but do not exceed the recommended dose. Codeine preparations are useful if you are in a lot of pain/discomfort. Paracetamol can be taken alternately with ibuprofen if you are having difficulty keeping your temperature down.

Energy? Go Get it!

Energy
Energy is the power your body needs to exist and work. The human body extracts energy from food which consists of carbohydrate, fat, protein and alcohol. The most common measurement of energy is a calorie (cal). It is defined as the energy necessary to raise the temperature of 1 gram of water by one degree Celsius (from 14.5 to 15.5C). As people need large amounts of energy, when talking about energy, kilocalories (1kcal=1000 calories) are used.