Life is what you make it

In his recently published book, Life is What You Make It: Find Your Own Path to Fulfillment, Peter Buffett writes about the values he absorbed growing up as one of three children of Warren Buffett and the late Susan Buffett, and the independent path he has pursued as a musician and producer.

Peter Buffett recently published a terrific book, titled Life is What You Make It. Peter writes about the values he absorbed growing up as the son of Warren Buffett and his -late mother, Susan Buffett, and the path he has pursued to identify and pursue his passions in life.

Peter is an Emmy-Award-winning musician and songwriter, has composed for film and television, and released more than 15 albums. But the focus of his book is a reflection of his broader life experiences—in particular the values, work ethic and commitment to social action that he learned growing up in the modest Buffett family home in Omaha, Nebraska.

Contrary to what many people might assume, Peter won’t inherit great wealth from his father. Instead, he was encouraged by his parents to find his own path. The book is a chronicle of that journey – and the wisdom and perceptions he has developed along the way.

In particular, Peter’s insights about the four core values he “absorbed” growing up in the Buffett home really resonated with me. They are:

• Trust in the belief that the world is fundamentally a good place and that all people, however, flawed, are at the core well-intentioned
• Tolerance for other people’s viewpoints and perspectives
• A passion for education—not in the traditional sense but as a way to approach life with curiosity and an openness to what others have to teach us
• A personal work ethic grounded in self-discovery and a commitment to finding something that you wake up every morning looking forward to

I personally think these four principles are the key to enjoying life to the fullest. The book seems promising and I plan to read it.

Food that keeps your heart healthy

It is known that eating a Mediterranean diet similar to Italians or Greeks is beneficial for the heart.

Now, the February issue of Mayo Clinic Women's HealthSource has covered key components of this diet as well as reasons why this approach is known as a heart-healthy eating plan.

Key components include:

1. Eating generous amounts of fruits and vegetables and whole grains. In most Mediterranean countries, fruits and vegetables are part of every meal. They are naturally low in fat and sodium and have no cholesterol. Many are loaded with antioxidants, which may help prevent cholesterol buildup in the arteries.

2. Breads, pastas and rice are typically made from whole grains instead of grains that have been refined and lost some nutritional value. Whole grains provide an excellent source of fiber and contain a variety of vitamins and minerals. Certain types of dietary fiber also can help reduce blood cholesterol levels and may lower the overall risk of heart disease.

3. Getting most fats from healthy sources. Olive oil is the primary fat used in Mediterranean cooking. This type of monounsaturated fat can help reduce low-density lipoprotein (LDL, or "bad") cholesterol levels when used in place of unhealthy saturated fats or trans fats. Other healthy fats in the Mediterranean diet include polyunsaturated fats and omega-3 fatty acids, which can be found in vegetable oils, nuts and fish.

4. Consuming very little red meat and eating generous amounts of legumes. Red meat isn't a big part of the Mediterranean diet. Legumes, a class of vegetables that includes beans, peas and lentils -- offer a source of protein that's typically low in fat and contains no cholesterol.

5. Drink wine, in moderation. Some research has shown that a light intake of alcohol is associated with a reduced risk of heart disease. In the Mediterranean, the alcoholic beverage consumed most is wine, which may offer slightly greater heart health benefits than other forms of alcohol. For women (and men over age 65), the recommendation is no more than one glass, or 5 ounces, of wine daily. For men under age 65, it's no more than two glasses, or 10 ounces, daily.

6. Other aspects of the Mediterranean diet include dining on fish or shellfish as least twice a week; lesser amounts of dairy products, such as cheese and yogurt; incorporating small portions of nuts and seeds daily; eating sweets only on occasion; using herbs and spices instead of salt to flavour food; getting plenty of physical activity; and eating meals with family and friends.

Taking your diet for granted?

Your health depends a lot on what you eat. Follow a healthy diet you'll be grateful in the long run.

Anaemia affects thousands of people around the world some aren't even aware they suffer from it until symptoms become rather severe. The body is composed of White Blood Cells (WBC) and Red Blood Cells (RBC). Anaemia is defined as a decrease in RBC mass. "Red cells carry an important oxygen carrying molecule called haemoglobin. Decreased number of red cells means corresponding lesser amount of haemoglobin available and hence lesser oxygen carried by the blood (red cells) to different parts of the body for nutrition," says Physician Dr Amit Saraf.

Interventional Cardiologist Dr Vijay Surase says that iron-deficiency anaemia is the most common form of malnutrition in the world. "Anaemia can be a temporary condition, a consequence of other health conditions or a chronic problem. People with mild anaemia may not have symptoms or have only ones. People with severe anaemia may have problems carrying out routine activities and can feel tired or experience shortness of breath with activity," explains Dr Surase.

Causes
It is caused by nutritional deficiency of iron blood loss, stomach or intestinal ulcers, worm infestations, excess menstrual loss etc are common reasons. "It is highly prevalent among women of reproductive age because of demands of child-bearing, high fertility rates, and breastfeeding," says Dr Surase.

Treatment
Every cellular function requires oxygen. The brain requires oxygen more than other organs. Lack of oxygen leads to nutritional deficiency to every organ of the body. "Most complaints include lethargy, breathlessness, extreme fatigue, headaches, dizziness, sometimes chest pains and palpitations. Often it is caused by a faulty or inadequate diet, so dietary modifications, which include recommended amounts of veggies and fruits and if permitted non-vegetarian food, should be instituted. Treatment of other causes such as gastric ulcers, certain congenital genetic conditions also forms the mainstay of therapy. Prevention is the best form of treatment. A good diet should prevent anaemia. Include at least two fruits and one portion of green vegetables a day, a non-vegetarian dish once a week and few dry fruits daily. Fruits like oranges, sweet limes, mangoes, apples, pineapples etc are all rich sources of iron," says Dr Saraf.

When you do not have enough healthy red blood cells to carry adequate oxygen to your tissues, it makes you feel very tired. Signs vary according to the type of anaemia. Although they can be mild initially, symptoms tend to worsen over time. Once your doctor has diagnosed you, treatment depends upon the cause. Iron supplements, vitamin and folic acid supplements oral or as injections are good for iron deficiency, blood loss or malnutrition. In other cases, blood transfusion may also be required. Severe forms require a bone marrow transplant," concludes Dr Parul Sheth.

Seven days to that fab figure

An important event is round the corner and you feel you are out of shape... Here's how to tone up in seven days flat!

Swap tea...
...for something else. If you want to get in shape fast, ditch your regular cup of tea and go for a fat-burning one instead. Studies show that green tea revs up your metabolism, so aim for several cups a day.

Take some supplement
Fish oil supplements are a great way to shed pounds. A recent study found that volunteers who took them lost, on an average, two kilos over three months without changing their diet or exercise habits. Fish oils are great for helping your body burn fat more efficiently.

Avoid salt
That's the advice most weight-loss experts give. When people cut down the salt in their diet, they instantly look slimmer and less bloated. Too much salt makes your body retain water, which makes you puffy around your face and stomach. Go for low-salt breakfast options such as a khichdi.

Also, don't add tablesalt to your food or cooking, avoid salty snacks such as crisps and go easy on processed sauces which are often packed with salt.

As a guide, avoid foods that contain more than 0.5g of sodium per 100gm on the label (sodium is just another way of describing the salt content). The fresher your food, the less salt it's likely to contain. And be very careful about take-aways Chinese food, in particular, is loaded with salt because of the sauces.

Ditch sugar
Like salt, sugar is a diet baddie. Even though sugary foods such as boiled sweets and mousses are often labelled 'low-fat', they're incredibly high in calories. And if you don't work off the calories by exercising, that sugar gets stored as fat usually around your stomach and waist. Sugar also increases your hunger. So, ditch the sugar in your tea and also the colas that you gulp down every day.

Eat low-sugar snacks instead. Chopped vegetables, for example are rich in fibre, so they'll keep you fuller for longer and will aid your digestion, which helps to reduce bloating. Alcohol is practically pure sugar, so give that a miss, too. If you drink regularly, you'll notice the difference after giving it up for a week.

Relax
If it is day seven already, don't worry. You can still lose weight! Stress really does make you fat. It causes hormones to be released into your body that encourage fat deposits around your waist and stomach.

Scientists have found that those with the biggest waist measurements (though not necessarily the heaviest) had the highest stress levels. The hormones secreted during times of stress are instrumental in causing more fat to be stored, particularly around the abdomen.

Healthy ways to get your daily fibre

Fibre is an important part of your diet. It can help keep your digestion regular, control your cholesterol, decrease risk of heart disease, reduces chances of developing type 2 diabetes, and even prevents certain types of cancer.

How much do you need?
In general, adult men up to age 50 should aim to consume at least 38 grams of dietary fibre each day; for women up to age 50, it's at least 25 grams of fibre daily. After age 50, fibre needs decrease slightly.

Unfortunately most people don't meet these recommendations. In fact, on average, people consume only 14 grams of fibre per day.

Your individual daily fibre intake goal is really based on your calorie consumption. It is recommended that you get 14 grams of fibre for every 1,000 calories you eat. So, for example, if you eat 2,500 calories a day diet, you should be getting about 35 grams of fibre a day.

Tips for boosting your fibre intake
According to Sari Greaves, RD, CDN, a national spokesperson for the American Dietetic Association, there are a number of ways you can increase the amount of fibre in your diet:

Have vegetable-based meals. "Add vegetables to sandwiches, pizza, and pasta," Greaves suggests. When you're filling up your plate, first load half with non-starchy vegetables, then one-fourth with starch, such as breads, potatoes, or starchy vegetables such as corn, peas, and squash, and the last one-fourth with lean protein, like fish, skinless poultry, and lean meats. Choose whole-wheat flour products. Whole grains consist of three layers: the outer bran, the middle endosperm, and the inner germ. Refined grains like white flour, on the other hand, are stripped of the fibre-rich bran and germ layers, leaving only the starchy endosperm. When you choose brown rice instead of white rice and whole-grain breads and crackers instead of white or processed ones, you are boosting the amount of fibre in your diet. To determine if a packaged food is whole-grain, look for the word "whole," as in whole wheat, on the ingredient list, which means that all of the grain layers are still intact.

Skip the juice. Fruit juice doesn't contain as much fibre as whole fruits. Your best bet is to choose fruits that contain edible seeds, such as kiwi, blueberries, raspberries, and figs, Greaves says.

Eat more beans. Greaves recommends that you incorporate more fibre-rich beans into your diet by eating bean-based soups, adding black beans or peas to your salad, or stirring kidney beans into your chilli. It is best to eat fresh or frozen beans, but if you eat the canned variety, look for labels that say "no salt added" or rinse them before you eat them, since canned beans tend to be higher in sodium.

Snack on high-fibre foods. Turn to high-fibre foods anytime you reach for a snack. Greaves suggests snacking on baby carrots, celery, and sliced cucumbers dipped in humus; microwaved frozen edamame (soy beans); or dried fruit mixed with fat-free popcorn, nuts, and seeds.

Keep the skins on. Eating potatoes with the skin is a great way to increase your fibre intake.

When you first begin incorporating more fibre into your diet, it is not uncommon to experience abdominal cramping, bloating, and gas. You can help prevent this discomfort by making these changes gradually and increasing the amount of liquids you drink along with your fibre intake.

Before long, your body will adjust to the change, and you will be reaping all of the health benefits of a high-fibre diet.

Life is what happens to you while you're busy making other plans

From an Anonymous Person, who values life:

It's been 18 years since I joined Volvo, a Swedish company. Working for them has proven to be an interesting experience. Any project here takes 2 years to be finalized, even if the idea is simple and brilliant. It's a rule.

Globalize processes have caused in us (all over the world) a general sense of searching for immediate results. Therefore, we have come to posses a need to see immediate results. This contrasts greatly with the slow movements of the Swedish. They, on the other hand, debate, debate, debate, hold x quantity of meetings and work with a slowdown scheme. At the end, this always yields better results.

Said in another words:
1. Sweden is about the size of San Pablo , a state in Brazil .
2. Sweden has 2 million inhabitants.
3. Stockholm , has 500,000 people.
4. Volvo, Escania, Ericsson, Electrolux, Nokia are some of its renowned companies. Volvo supplies the NASA.

The first time I was in Sweden , one of my colleagues picked me up at the hotel every morning. It was September, bit cold and snowy. We would arrive early at the company and he would park far away from the entrance (2000 employees drive their car to work). The first day, I didn't say anything, either the second or third. One morning I asked, "Do you have a fixed parking space? I've noticed we park far from the entrance even when there are no other cars in the lot." To which he replied, "Since we're here early we'll have time to walk, and whoever gets in late will be late and need a place closer to the door. Don't you think? Imagine my face.

Nowadays, there's a movement in Europe name Slow Food. This movement establishes that people should eat and drink slowly, with enough time to taste their food, spend time with the family, friends, without rushing. Slow Food is against its counterpart: the spirit of Fast Food and what it stands for as a lifestyle. Slow Food is the basis for a bigger movement called Slow Europe, as mentioned by Business Week.

Basically, the movement questions the sense of "hurry" and "craziness" generated by globalization, fueled by the desire of "having in quantity" (life status) versus "having with quality", "life quality" or the "quality of being". French people, even though they work 35 hours per week, are more productive than Americans or British. Germans have established 28.8 hour workweeks and have seen their productivity been driven up by 20%. This slow attitude has brought forth the US 's attention, pupils of the fast and the "do it now!".

This no-rush attitude doesn't represent doing less or having a lower productivity. It means working and doing things with greater quality, productivity, perfection, with attention to detail and less stress. It means re-establishing family values, friends, free and leisure time. Taking the "now", present and concrete, versus the "global", undefined and anonymous. It means taking humans' essential values, the simplicity of living.

It stands for a less coercive work environment, more happy, lighter and more productive where humans enjoy doing what they know best how to do. It's time to stop and think on how companies need to develop serious quality with no-rush that will increase productivity and the quality of products and services, without losing the essence of spirit.

In the movie, Scent of a Woman, there's a scene where Al Pacino asks a girl to dance and she replies, "I can't, my boyfriend will be here any minute now". To which Al responds, "A life is lived in an instant". Then they dance to a tango.

Many of us live our lives running behind time, but we only reach it when we die of a heart attack or in a car accident rushing to be on time. Others are so anxious of living the future that they forget to live the present, which is the only time that truly exists. We all have equal time throughout the world. No one has more or less. The difference lies in how each one of us does with our time. We need to live each moment. As John Lennon said, "Life is what happens to you while you're busy making other plans".

Congratulations for reading till the end. There are many who will have stopped in the middle so as not to waste time in this globalized world.