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		<title>How to get twitter followers?</title>
		<link>http://www.anews.ca/2010/10/how-to-get-more-twitter-followers/</link>
		<comments>http://www.anews.ca/2010/10/how-to-get-more-twitter-followers/#comments</comments>
		<pubDate>Sat, 02 Oct 2010 01:27:52 +0000</pubDate>
		<dc:creator>admin</dc:creator>
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		<guid isPermaLink="false">http://www.anews.ca/?p=1331</guid>
		<description><![CDATA[How to get more twitter followers in short time? This article talks about the latest twitter tips. The best way to get more twitter followers is by mass following and unfollowing. When I want to get twitter followers – first thing which I do is posting some interesting tweets (that contain some usefull and interesting [...]]]></description>
			<content:encoded><![CDATA[<p><div id="attachment_1360" class="wp-caption alignleft" style="width: 119px"><a href="http://www.anews.ca/2010/10/01/how-to-get-more-twitter-followers/"><img src="http://www.anews.ca/wp-content/uploads/2010/10/How-to-get-twitter-follower.jpg" alt="How to get more Twitter Followers?" title="How to get more Twitter Followers?" width="109" height="72" class="size-full wp-image-1360" /></a><p class="wp-caption-text">How to get more Twitter Followers?</p></div>How to get more twitter followers in short time? This article talks about the latest twitter tips. The best way to get more twitter followers is by mass following and unfollowing. <span id="more-1331"></span>When I want to get twitter followers – first thing which I do is posting some interesting tweets (that contain some usefull and interesting tips, tricks and links) on my twitter profile (this way my twitter profile will draw more people’s attention).</p>
<p>It is also important to fill out your twitter profile’s ‘bio’ section (you can see this field on the right side of your twitter profile which describes what your twitter account is about). You had better put there some info about your twitter account or about you. When you fill out your twitter profile’s ‘bio’ section – number of people who will follow you back is much much greater then if you leave this field blank.</p>
<p>Another very important thing is putting on your twitter profile some custom image. I usually use red colored images instead of the default image, because it is much more noticeable then when that is in some other colors, and it will draw more people’s attention.</p>
<p>Internet marketers also suggest using custom twitter background image instead of default one – this way your twitter profile stands out even morel.</p>
<p>On this link you have websites on which you can download twitter background images for FREE: FREE Twitter backgrounds download</p>
<p>Then I find some other twitter profiles whose topic or subject is related to the subject of my twitter profile and which has at least several 10,000′s of followers (those twitter profiles are getting new followers quickly, and this way you will avoid following the same people again).</p>
<p>You can find those twitter profiles on many twitter directories. The best places where you can find those people are twitter directories like: wefollow.com, tweetfind.com, twitr.org, twellow.com, justtweetit.com, twitdir.com, geofollow.com and many others.</p>
<p>If you want to get ‘targeted’ followers (people who are interested in what you have to offer or are trying to promote) the best way is to find some twitter profile with the same subject like your twitter profile, and to follow his followers.</p>
<p>Try on your first day to follow 500 people, and then after 48 hours or every other day you should first follow (reciprocate) all those that began following you and then unfollow all those that do not follow you, and then again follow another 500 people on twitter and repeat this process every other day. It is not recommended to follow more than 500 people on twitter in order not to get your twitter account suspended.</p>
<p>You can also find those people if you already have at least few 1000′s of followers by logging with your twitter profile username and password into this service: MyTweeple.com, and by searching through your followers (you do this by clicking on link ‘Your Followers’ and by sorting them clicking on drop down menu in which you can sort them by number of followers; you can also see how many followers all your followers have and if their twitter profile is related to your twitter profile).</p>
<p>There is one automated twitter tool which can help you to automate this job (mass following/unfollowing). This twitter tool is called TwittAdder. With this automated twitter tool you can unfollow all those that don’t follow you with one single click and also with one click to follow someone else’s followers, and save your time and effort. This tool also has many other usefull features that can help you in your twitter business and with your twitter profiles</p>
<p>So&#8230; Post tweets about interesting things on twitter which might contain some gossips, tips and and breakthroughs. This will attract more twitter followers and keep your profile on top.</p>
<p>Source: besttwittertips.com</p>
]]></content:encoded>
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		<title>Get jobs that are not advertised</title>
		<link>http://www.anews.ca/2010/03/get-jobs-that-are-not-advertised/</link>
		<comments>http://www.anews.ca/2010/03/get-jobs-that-are-not-advertised/#comments</comments>
		<pubDate>Sat, 13 Mar 2010 23:30:34 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[Careers]]></category>
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		<guid isPermaLink="false">http://anews.ca/?p=564</guid>
		<description><![CDATA[Does today&#8217;s tough job market have you stressed? With the unemployment rate sky high, job seekers must use more imaginative ways to uncover job openings. We&#8217;ve all heard stories about great jobs found in unusual ways – a strange coincidence, word of mouth, a conversation overheard in the grocery line. How can you cash in? [...]]]></description>
			<content:encoded><![CDATA[<p><div id="attachment_605" class="wp-caption alignright" style="width: 120px"><a href="http://anews.ca/2010/03/13/get-jobs-that-are-not-advertised/"><img src="http://anews.ca/wp-content/uploads/2010/03/hidden-jobs.png" alt="Get jobs that are not advertised" title="hidden jobs" width="110" height="73" class="size-full wp-image-605" /></a><p class="wp-caption-text">Get the jobs that aren't advertised</p></div>Does today&#8217;s tough job market have you stressed? With the unemployment rate sky high, job seekers must use more imaginative ways to uncover job openings. We&#8217;ve all heard stories about great jobs found in unusual ways<span id="more-564"></span> – a strange coincidence, word of mouth, a conversation overheard in the grocery line. How can you cash in? If you must leave your job, go out fighting for the best benefits you can get.</p>
<p><strong>The Challenge</strong><br />
It&#8217;s true that about 80% of all jobs aren&#8217;t advertised. Although most job hunters spend hours every day responding to online openings, let&#8217;s face it: it&#8217;s probably easier to break into the Pentagon than to be noticed via an online job application. If your resume doesn&#8217;t have exactly the right key words, it lands in the hiring manager&#8217;s trash folder. And speaking of hiring managers, let&#8217;s take a moment to recognize that they&#8217;re just as overwhelmed by the stack of online applications they get as you are by sending them. That&#8217;s why hiring managers are, in fact, looking for you elsewhere -­ by asking their current employees, colleagues, recruiters and friends.</p>
<p><strong>Plant Many Seeds</strong><br />
Being on a job hunt is a lot like being a gardener: you must plant many seeds, because you never know which green shoots will surface. So, here are a few ways to tap into your secret job market:</p>
<p><strong>Start with Your Own Contacts</strong><br />
Make a list of all your closest colleagues, college buddies and past employers. Don&#8217;t forget Uncle Harry – working relatives can be a great source of job leads! Send your contacts a copy of your resume and ask to network with them. Be sure you&#8217;re prepared with a professional resume and an idea of what position fits your skills. Call everyone on your list, and don&#8217;t hang up the phone until they&#8217;ve given you at least one new referral. You&#8217;ll quickly build an impressive network of new job lead sources.</p>
<p><strong>Join LinkedIn</strong><br />
Social networking is a great way to expand your network. Set up an account on LinkedIn and post your profile and resume there. You can look for former colleagues, alumni, professional associations and other connections. Recruiters frequently search for applicants on LinkedIn, so put your best professional face forward.</p>
<p><strong>Look for Temporary Work</strong><br />
Taking a temporary assignment has multiple benefits. First, it gets you out of the house and into a professional environment, which keeps your spirits high during a long stretch without work. Secondly, it generates income. Thirdly, you&#8217;ll add another employer to your list of references. Finally, temporary assignments can often lead to full-time job offers. Head to your local temporary job agency and sign up.</p>
<p><strong>Share Job Leads with Other Job Seekers</strong><br />
It may sound counter-intuitive to give leads to your competitors, but who&#8217;s more up-to-date on the latest job openings than fellow job hunters? These folks have their ears to the ground and might know of a job that isn&#8217;t a good fit for them, but could be for you.</p>
<p><strong>Tell Your Tennis Buddies&#8230;</strong><br />
&#8230; or your golf buddies, or your book club friends or whoever else might be in your social circle. Even if they haven&#8217;t worked directly with you, they still know you pretty well. They can recommend you for those qualities you exhibit socially, such as a good character, a positive attitude and a sense of team play.</p>
<p><strong>Ask for Help</strong><br />
If you&#8217;ve applied for a job, ask those in your network if they know anyone at your target company. A call made on your behalf to a company &#8220;insider&#8221; can elevate the visibility of your resume and credentials, which is especially important in today&#8217;s highly competitive environment. Those in your network are happy to help, especially if you can clearly give them a specific task to carry out.</p>
<p><strong>Unearth Exciting Job Opportunities!</strong><br />
With persistence, creativity and a little luck, you, too, can tap the hidden job market and unearth exciting job opportunities from the oddest places.</p>
<p>Source: Yahoo.com</p>
]]></content:encoded>
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		<slash:comments>2</slash:comments>
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		<title>How to get traffic from Twitter?</title>
		<link>http://www.anews.ca/2009/09/how-to-get-traffic-from-twitter/</link>
		<comments>http://www.anews.ca/2009/09/how-to-get-traffic-from-twitter/#comments</comments>
		<pubDate>Thu, 24 Sep 2009 02:10:06 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[IT]]></category>
		<category><![CDATA[apps]]></category>
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		<guid isPermaLink="false">http://anews.ca/?p=526</guid>
		<description><![CDATA[Twitter is one of the latest and greatest Web 2.0 apps and it gets tons of traffic. However, from the point of view of a SEO expert, it is more important that Twitter can get you tons of traffic as well. So, if you still don&#8217;t have an account with Twitter, you&#8217;d better open one.Twitter [...]]]></description>
			<content:encoded><![CDATA[<p><div id="attachment_670" class="wp-caption alignright" style="width: 120px"><a href="http://anews.ca/2009/09/23/how-to-get-traffic-from-twitter/"><img src="http://anews.ca/wp-content/uploads/2009/09/How-to-get-traffic-from-Twi.png" alt="How to get traffic from Twitter?" title="How-to-get-traffic-from-Twitter?" width="110" height="73" class="size-full wp-image-670" /></a><p class="wp-caption-text">How to get traffic from Twitter?</p></div>Twitter is one of the latest and greatest Web 2.0 apps and it gets tons of traffic. However, from the point of view of a SEO expert, it is more important that Twitter can get you tons of traffic as well. So, if you still don&#8217;t have an account with Twitter, you&#8217;d better open one.<span id="more-526"></span>Twitter is simple to use and this is what made it so popular. Twitter is fashionable right now, so enjoy the moment. Even the creators of Twitter admit that as with MySpace and other Web 2.0 sensations, Twitter will inevitably go out of fashion some day, so hurry up and get some traffic for free now, when it is still all the rage of the season.</p>
<p>Twitter is simple to use, yet it is really powerful. You might need a couple of hours to get familiar with the basic functionality of Twitter and of some of the extras it has but you can harness its power, even if you don&#8217;t know it very well.</p>
<p>Unlike most of the other places you can get traffic for free, Twitter is a microblogging platform, which means that there are restrictions on the number of characters in a message. Therefore, you need to be concise in your Tweets and use your space wisely. In addition to being concise, here are some more tips to help you get traffic from Twitter:</p>
<p><strong>1. Make your Twitter profile interesting.</strong><br />
Your profile and your username are the first two things your visitors will see when they go to your Twitter page. If your profile looks boring, people won&#8217;t bother to read your tweets, not to mention visit the links you post in them. You can&#8217;t write a very long bio of yours, but you can enter a few words about you – i.e. your occupation, your interests, etc. You can also include a couple of keywords in your bio.</p>
<p><strong>2. Pick a niche-targeted username.</strong><br />
Your username is also very important. You need to pick a username that is targeted at your niche. For instance, if you are promoting your SEO services and want to drive traffic to your SEO site, you can choose something like SEOmaster, SEOguru, SEOservices, etc. Your username will show in searches other users make and this is why you must pay attention to what you choose.</p>
<p><strong>3. Put your site/blog URL in your profile.</strong><br />
According to some statistics, 80% of tweeters don&#8217;t provide an URL in their bio! Well, maybe these people are not SEO experts/Internet marketers and they don&#8217;t need this traffic but you as a SEO expert can&#8217;t afford to miss it. So, don&#8217;t forget to include your URL in your profile!</p>
<p><strong>4. Send the link to your profile to your friends, coworkers, and acquaintances.</strong><br />
Your friends, coworkers, and acquaintances will be your most loyal audience, so if they don&#8217;t know about your Twitter page, make them aware of what they are missing. If you have their emails, or know their accounts on other networks, you can send a mass invite.</p>
<p><strong>5. Search for Twitter users with similar interests.</strong><br />
You might have millions of friends, but more followers are always welcome. That is why you can use the search functions on Twitter and find people with similar interests. Find as many as you can and invite them all. These people might not be as loyal as your friends, coworkers, and acquaintances but still you will get hits from them as well. Some Twitter users report that about 1-2% of their followers visit their site a day, which means that if you have 1,000 followers, you might expect to get at least 10 or 20 visits a day to your site. This response rate might seem low but there are ways to increase it.</p>
<p><strong>6. Socialize on Twitter as much as you can.</strong><br />
When you are active in Twitter, respond to the posts of your followers and visit their links, this seriously increases your chances that you will get the same in return. In a word, actively follow those that follow you.</p>
<p><strong>7. Tweet regularly.</strong><br />
As with all other kinds of media, if you want to keep your audience, you need to feed it regularly. Writing a short tweet takes just seconds, but it is enough in order to keep your followers happy. It goes without saying, that you should tweet about useful things, so if you don&#8217;t have something meaningful to post about you or your sites, it is quite OK to post a link to an article, a video, a blog, etc. you found on the Net and you like.</p>
<p><strong>8. Don&#8217;t spam.</strong><br />
You might feel that every single user on Twitter is interested in you and your blog/site but this is not exactly so. You might be tempted to make as many users as you can aware of your Twitter page and your latest tweets but you&#8217;d better refrain from doing this, unless you want to see if you can get a ban or not.</p>
<p><strong>9. Take advantage of Twitterfeed.</strong><br />
Twitterfeed is one more useful service you can take advantage of in order to increase your reach. Go to twitterfeed.com and configure your feeds.</p>
<p><strong>10. Make Twitter Search love you.</strong><br />
Twitter has a great search function and its main advantage is that it offers real-time results. Google might be fast in indexing pages but its indexing is not real-time. Users are hungry for hot news and nothing beats a real-time search. Many bloggers report that they are getting more traffic from Twitter than from Google and partially this is due to the fact that their tweets are popular and users find them with ease.</p>
<p><strong>11. Add Twitter gadgets to your site.</strong><br />
There are tons of Twitter gadgets and new ones are being released every day. The cool thing about Twitter gadgets is that your blog visitors can become your Twitter followers. If your Twitter followers have many followers, chances are that some of these followers will notice you and will join your network. As we already mentioned, building a large and targeted network is key to getting more Twitter traffic to your site.</p>
<p>These are some of the main ways in which you can get traffic from Twitter. If you are creative and if you monitor what&#8217;s going on on Twitter and what new Twitter gadgets are released, you will certainly find more ways to drive traffic from Twitter to your site. </p>
<p>Source: webconfs.com</p>
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		<title>What is Twitter? How does Twitter Work?</title>
		<link>http://www.anews.ca/2009/09/what-is-twitter-how-does-twitter-work/</link>
		<comments>http://www.anews.ca/2009/09/what-is-twitter-how-does-twitter-work/#comments</comments>
		<pubDate>Sun, 20 Sep 2009 04:17:59 +0000</pubDate>
		<dc:creator>admin</dc:creator>
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		<guid isPermaLink="false">http://anews.ca/?p=495</guid>
		<description><![CDATA[Twitter is becoming the fatest growing social networking tool available. Find out exactly what it is and how to use it. Send a &#8220;tweet&#8221; in minutes. The Internet is all a-buzz about Twitter. What is Twitter? It&#8217;s a way to keep family, friends, and coworkers up-to-date with what an individual is doing by using an [...]]]></description>
			<content:encoded><![CDATA[<p><div id="attachment_680" class="wp-caption alignright" style="width: 120px"><a href="http://anews.ca/2009/09/23/how-to-build-a-web-site/"><img src="http://anews.ca/wp-content/uploads/2009/09/how-twitter-works.png" alt="How does Twitter Work?" title="how-twitter-works" width="110" height="52" class="size-full wp-image-680" /></a><p class="wp-caption-text">What is Twitter and how does it work?</p></div>Twitter is becoming the fatest growing social networking tool available. Find out exactly what it is and how to use it. Send a &#8220;tweet&#8221; in minutes. The Internet is all a-buzz about Twitter. What is Twitter? It&#8217;s a way to keep family, friends, and coworkers up-to-date with what an individual is doing by using an instant messenger service, the web, as well as with mobile texting, plus other venues.<span id="more-495"></span></p>
<p>Messages sent out by Twitter users are limited to 140 characters, which is just enough for a quick update.<br />
How Twitter was Created</p>
<p>Twitter is an interesting concept that was created by Jack Dorsey and became an incorporated company in May of 2007. Since then, it has grown to be an Internet phenomenon, often featured on news channels on the web [Twitter Breaking News Video, Chris Pirillo, CNN News, April 17, 2008]. It is also call microblogging. It works much the same way as a blog, only with the character limit. Once a Twitter is posted on the website, people are able to easily see what other people are doing. Individuals can, in turn, let others know what is going on with them as well.</p>
<p>The concept of Twitter relies on messaging services, whether it uses a cell phone, instant messager, such as Yahoo Messenger or MSN Messenger, or through specific websites. It allows the user to send messages to friends and family quickly and easily. Twitter only asks one question, “What are you doing?” As long as an answer is 140 characters or less, it is possible for thousands of people to see the answer immediately.<br />
Using a Twitter Account</p>
<p>One must create an account, but it only takes minutes. It is free to join. Simply complete a profile, including uploading a picture. Link the newly created account to a cell phone, web page, or instant messenger program, which allows the user to receive and send messages to and from others. An update that is sent to friends is called a “tweet.&#8221;</p>
<p>Twitter can be linked to other social networks, blogs, and websites. For instance, post a blog update and use the Twitter button. The blog entry will be sent to the people specified by the sender. This only works when logged into the Twitter account.</p>
<p>A user can also follow other users as well. It&#8217;s easy to have conversations with other people, and before long, many people will be watching updates from many different people. Twitter is a really unique social media tool that helps individuals with:</p>
<p>    * Article marketing<br />
    * Social networking<br />
    * Promoting website traffic to specific websites<br />
    * Staying in touch with people</p>
<p>The website is user-friendly and walks a new user through the entire setup process. There is also a frequently asked questions page to help those with questions about how to use Twitter for the first time or on different devices.<br />
Twitter Advice</p>
<p>Don&#8217;t overdo it with the updates. Keep them to a minimum to avoid annoying people. By sending too many messages in a day (or week or month), it runs the risk of individuals beginning to remove people from their list. Consider sending one message a day or setting up different groups, so as to target specific updates to those who are really interested in the messages sent. By setting up groups, personal messages will go to only those it is intended for as well.</p>
<p>Unfortunately, Twitter has also become very popular with Internet marketers that are realizing that most people will open a message from Twitter. There are many spammers that are using it to exploit their business. Twitter is working to correct this issue.</p>
<p>Twitter is a terrific tool for today&#8217;s busy individual. The company is growing very quickly and expects to offer a way for people to access groups, much like Yahoo has now. This is in response to so many people asking for this type of service. Twitter is committed to providing a terrific social media for many years to come.</p>
<p>Source: onlinepublishing.suite101.com</p>
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		<title>How to Lose Weight Fast? &#8211; 16 Steps to get you started</title>
		<link>http://www.anews.ca/2009/09/how-to-lose-weight-fast-16-important-steps/</link>
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		<pubDate>Sun, 20 Sep 2009 00:42:36 +0000</pubDate>
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				<category><![CDATA[Health]]></category>
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		<guid isPermaLink="false">http://anews.ca/?p=492</guid>
		<description><![CDATA[While fad diets, diet pills, and fasting may indeed induce rapid weight loss, these methods can cause you to lose muscle and may also injure your heart and other organs fairly quickly. The best solution? Don&#8217;t go for an overnight miracle. Instead, follow these steps to lose fat rapidly, healthily, and sustainably. 1. Determine your [...]]]></description>
			<content:encoded><![CDATA[<p>While fad diets, diet pills, and fasting may indeed induce rapid weight loss, these methods can cause you to lose muscle and may also injure your heart and other organs fairly quickly. The best solution? Don&#8217;t go for an overnight miracle. Instead, follow these steps to lose fat rapidly, healthily, and sustainably. <span id="more-492"></span></p>
<p>  1. Determine your daily calorie intake . Losing weight is simply a matter of expending more calories than you take in, through exercise and your daily activities. To win the battle, it helps to know how many calories you are consuming in a day.</p>
<p>         * Write down all the things you eat on a typical day. Carry a small notebook with you and write down every snack, every drink, and the contents of every meal. There are also great websites that you can use to keep track of calories, get recipes, and help achieve your goal. Don&#8217;t forget to include the pats of butter or the spoonful of sugar in your coffee. It&#8217;s best to do this for at least a couple weekdays and a weekend; it&#8217;s even better if you can go a full week. There are also calorie tracking websites that can help you to do this.</p>
<p>         * Do an itemized calorie count. When possible, write down the number of calories in each thing you eat as you eat it. Keep in mind that the recommended serving size is often considerably smaller than the serving you actually eat. Look up the calorie count on the internet for foods that don&#8217;t have calories listed on the container or for fast food meals. You don&#8217;t have to be 100% accurate, but you do want a good estimate of the number of calories you&#8217;re taking in. There is an idea that multiplying your own weight by ten will produce a rough estimate of the number of calories you need to eat per day to maintain your weight. This is NOT true, you may wind up grossly under (or perhaps over) estimating the number of calories you should be eating. Use a scientific or health website to determine the number of calories you should eat a day or consult your doctor. Everyone has different metabolisms and there is no blanket rule that covers everyone&#8217;s recommended calorie intake. Reducing 500 calories per day from the calories you eat to maintain your weight can help you lose a pound of fat per week.</p>
<p>   2. Go over the list and decide which foods to cut out or reduce. Cutting calories is usually a lot easier than you might think. For example, that daily tall latte in the morning may pack 500 calories. Since a pound of flab (lost or gained) is roughly equivalent to 3,500 calories, replacing that rich beverage with black coffee can help you lose a pound a week. Other easy cuts include salad dressing (salad dressing is the number one source of fat in the average American woman&#8217;s diet) soda pop, candy, and butter. Look at the nutritional information for the foods you eat, pay special attention to your intake of saturated fats and empty calories (high-sugar foods). You don&#8217;t need to cut these things out entirely, but if you reduce your intake of high-fat, high-calorie foods you&#8217;ll lose weight faster.</p>
<p>   3. Seek out alternatives to the unhealthy foods you&#8217;ve identified. You can simply reduce the amount of soda you drink or mayonnaise you put on your sandwiches, or you can substitute healthier choices. Drink water instead of soda, for example, or use mustard instead of mayo. Low-fat and low-calorie options are also available for most foods, and many of these are natural, (although some are made with strange chemicals), and tasty. Start trying to eat healthy in most meals:</p>
<p>          * Choose lean meats. Chicken and fish are both very low in fat (and certain fish like salmon, sardines, and fresh tuna are an excellent source of antioxidants, which are also beneficial to your health), so aim to replace some or all of the beef or pork in your diet with these foods.</p>
<p>          * Replace high-calorie side dishes with healthier alternatives. Many people get a ton of calories from side dishes such as macaroni and cheese, French fries, or potato salad. You can eat healthier and lose weight by replacing these with fresh vegetables and salads. Pre-made salads are practically effortless, and when accompanied by a reduced-calorie dressing or no dressing at all, they&#8217;re weight-loss gold.</p>
<p>          * Start your days off right. A fattening breakfast of bacon and eggs or a pastry can be replaced with yogurt, oatmeal, high-fiber, low-sugar cereals; or fresh fruit for fruit smoothies. However, for those on a low carb diet bacon and eggs are a great combo for breakfast, since neither have carbs. But don&#8217;t fall into the trap of skipping breakfast. Eating a healthy breakfast increases your rest metabolic rate earlier in the day, and reduces snacking before lunch.</p>
<p>   4. Plan your meals. Look for healthy, delicious meals online or in your cookbooks, and create a menu for the week. Make sure that your meal plan reduces your total calorie intake: you&#8217;re not going to lose weight if you consume the same amount of calories by eating different foods. Make a list of what you&#8217;ll need for these meals, and &#8212; except for a few snacks, of course &#8212; don&#8217;t stray from your list when you get to the market. Planning your meals helps ensure you get a balanced diet and reduces the temptation to stop off for fast food or order a pizza. Remember, it&#8217;s easier to stick to your shopping list if you shop when you aren&#8217;t hungry.</p>
<p>   5. Watch your portion sizes. Opening a bag of rice cakes and eating all of them in one sitting isn&#8217;t going to help you lose weight. When eating chips, nuts, or dried fruit put a portion in a small bowl and then put the bag away. That way you won&#8217;t mindlessly eat a larger portion than you had intended. Even if you only make minimal changes to your diet choices, reducing portion size will inevitably reduce caloric intake. A great way to watch portion sizes while snacking is to buy one serving 100 calorie packages &#8211; and they come in many favorite snack food items!</p>
<p>   6. Graze on healthy snacks. Just because you&#8217;re getting healthy doesn&#8217;t mean you can&#8217;t snack. In fact, eating small meals and snacks throughout the day, or grazing, has been shown to aid weight loss, (compared to eating three large meals a day), by keeping metabolism steadier. Pick snacks that are low in calories and fat and high in fiber (dried apricots, nuts, rice cakes, fruits, baby carrots, cherry tomatoes, and so on). Vegetables are generally very low in calories, very high in fiber, and full of flavor and nutrition. Avoid starchy vegetables like potatoes, and try to eat vegetables plain, without fatty dressings or dips. Fruit also makes a good snack. Fruit contains more soluble fiber than vegetables, which slows your body&#8217;s absorption of carbohydrates, thus releasing energy more slowly, (preventing sugar highs), and keeping you feeling full longer. Fruit juices are not a replacement for the real thing. You need that fiber, and juices often have more calories than the equivalent serving of fruit &#8212; as many calories as soda! Be careful with dried fruits, because without the water, you tend to eat more, and fruits, when dried, are calorie-rich per ounce. With any dry or dried food, be sure to drink plenty of water.</p>
<p>   7. Get more fiber. There are many myths about fiber, but there is science to back up its helpful role in the diet. Fiber keeps the right amount of water in your intestines, making your digestive system work more efficiently and helping to keep you regular. Thus, just eating enough fiber may help you feel slimmer in just a day or so. There is also evidence that fiber in the diet can help prevent stroke and heart disease, ease the effects of diabetes, and may even directly help in weight loss.</p>
<p>   8. Drink plenty of water. Adequate water is essential for health, and a great many people simply don&#8217;t get enough. What&#8217;s more, if you&#8217;re chronically dehydrated, your body will retain water in unflattering places, so if you make sure to get plenty of fluids you can start visibly trimming down in as little as a day. Remember, the more you exercise, the more water you&#8217;ll need. See the related wikiHow for more details on how much water you should be getting.</p>
<p>   9. Exercise. Remember, you can lose weight either by decreasing your calorie intake or increasing the number of calories you burn. Any health strategy should include both, but if you want to lose weight fast, exercise is essential.</p>
<p>  10. Perform high-level aerobic activities. Moderate aerobic workouts incorporating jogging, brisk walking, cycling, aerobic machines, or classes not only burn calories &#8212; they also keep your heart healthy. Swimming is also great, especially if you are quite overweight or have joint problems, because you can get the same benefits of running &#8212; typically burning even more calories &#8212; with much less stress on your joints. Try to get at least 30-40 minutes of aerobic exercise at least three or four days per week.</p>
<p>  11. Pump some iron. Resistance training, (weight training), can help both sexes stay lean by building muscle and raising metabolism. The fact is, hours and hours of aerobic exercise won&#8217;t help most people lose weight fast because your metabolism drops back to normal fairly quickly after stopping the exercise. If you gain muscle, however, your body&#8217;s resting metabolism, (the amount of calories you burn when you&#8217;re just sitting still), increases, because muscle requires a lot of calories to maintain. Studies have shown consistent weight training to raise the body&#8217;s metabolism by 15%. This means an average woman might burn 200-300 more calories at rest every day! Resistance training is the gift that keeps on giving! Although, keep in mind that muscle mass weighs more than fat (don&#8217;t be surprised if you gain weight but look slimmer).</p>
<p>  12. Rest properly. This means not only taking at least 24-48 hours between strength training the same muscles, (and taking 1-2 days off from exercising each week); it also means getting enough sleep at night, since sleep deficiency impairs your ability to lose fat.</p>
<p>  13. Be realistic. Don&#8217;t expect a miracle. Healthy weight loss can be achieved fairly quickly, but you&#8217;ll need to be patient. In addition, be sure to set realistic goals. Make sure that the weight you&#8217;re trying to reach is a healthy weight for you, and keeping in mind that gaining pounds of muscle will help you lose fat, be trimmer, and look better even though you don&#8217;t actually lose any weight. Your goal should be a healthy body, not a number of pounds! Everyone looks good at a different weight. A short person may look really good at about 112 pounds, but a person of a taller height would just look unhealthy. Keep yourself at a weight that makes you look good, not at a number that sounds good.</p>
<p>  14. Make adjustments. A successful weight loss strategy based on reducing calorie intake and increasing activity can be adjusted to maintain your desired weight once you reach it. Unlike typical diets, this method is sustainable &#8212; it is a lifestyle change, not a binge-and-purge exercise. Slowly adjust your diet and exercise to include more weight training and calories, as much as is comfortable for you. If you do gain any weight back, you want that weight to be lean, toned muscle, not fat. In addition, weight training, no matter what your age, prevents muscle atrophy and can help stave off osteoporosis.</p>
<p>          * Instead of thinking of it as losing a certain amount of pounds, think of it as being a certain weight. </p>
<p>So if you are 145 pounds, and you would like to lose 10 pounds, think of it as being 135 pounds. This helps you think about it as a long-term goal and not just losing the weight to gain it back again.</p>
<p>  15. Be confident. You need to believe in yourself! If you want to diet, and you know that it will make you feel better, then you need confidence. Otherwise, the temptation to cheat on your diet will make it harder, and you will not feel better when you do lose weight. Avoid temptations like chocolate, ice cream, and cookies. They may taste good, but there are other foods that taste delicious, too, without being unhealthy. You need to always encourage yourself to achieve the goals that you have set. Learn to evaluate your efforts fairly and objectively. If you fail to achieve your target for the week, find out why is it so. Is it because you have missed a jogging session? Or you have been eating junk food for one of the days? After evaluating, look ahead to next week and try your best to stick to your plan.</p>
<p>  16. Be consistent and disciplined, and have self motivation. To lose weight effectively, you need to stick to your weight loss plan religiously so as to see results. When you have the thought of giving up, visualize how good you will look when you manage to slim down successfully. </p>
<p>Source: www.wikihow.com</p>
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		<title>4 advices to help you quit your job sooner</title>
		<link>http://www.anews.ca/2009/07/advices-for-a-sonner-retirement/</link>
		<comments>http://www.anews.ca/2009/07/advices-for-a-sonner-retirement/#comments</comments>
		<pubDate>Wed, 29 Jul 2009 03:33:35 +0000</pubDate>
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				<category><![CDATA[Money]]></category>
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		<guid isPermaLink="false">http://anews.ca/wordpress-2.7/?p=438</guid>
		<description><![CDATA[When the work blues hit, retirement seems so far away. But while nothing short of winning the lottery or getting a big inheritance is likely to let you quit tomorrow, there are many things you can do to reach your goals a little faster. So if you&#8217;re looking for ways to accelerate your retirement, here&#8217;s [...]]]></description>
			<content:encoded><![CDATA[<p>When the work blues hit, retirement seems so far away. But while nothing short of winning the lottery or getting a big inheritance is likely to let you quit tomorrow, there are many things you can do to reach your goals a little faster.</p>
<p>So if you&#8217;re looking for ways to accelerate your retirement, here&#8217;s how you can move the date of your retirement party up a few years:<span id="more-438"></span></p>
<p><strong>1. Add cash.</strong><br />
Yes, it takes money to make money. So the first step in starting and growing your retirement nest egg is finding ways to get more cash into your retirement accounts.</p>
<p>When times are tight, saving more can be a tall order. But you may get some help. If your employer offers a matching contribution to your 401(k) plan, you might double those extra savings. Similarly, Uncle Sam offers benefits in the form of deductions for contributions to 401(k) plans and traditional IRAs, as well as tax credits for low- and middle-income taxpayers who contribute to IRAs.</p>
<p>It takes a little more than $550 per month in savings, earning a 7% return, to get to $1 million over the course of a 35-year career. But if you can add just $100 per month to that &#8212; including what your employer puts in and your tax savings &#8212; you can cut more than two years off your wait.</p>
<p><strong>2. Embrace stocks.</strong><br />
Saving more is great, but there&#8217;s only so much you&#8217;ll be able to put aside. You have to make the most of what you have.</p>
<p>People are often too conservative in their retirement investments. Despite the sometimes violent ups and downs of the stock market, the long-term return on stocks far exceeds that of less risky investments like bonds and bank savings accounts. If you have all your money in cash, you won&#8217;t lose a penny &#8212; but you&#8217;re lucky to make 1%-2% right now. Even target funds and other balanced retirement options have sizable portions of their assets in bonds.</p>
<p>A 7% return is a reasonable average for a portfolio that has slightly more in bonds than in stocks. But throughout most of your career, you can afford to take more risk. Owning more stock could raise that return to 9%, lopping off almost five more years from your target.</p>
<p><strong>3. Hit for the fences.</strong><br />
If you only want to match the S&amp;P 500, buying index funds is easy. To get higher returns, however, you&#8217;ll have to find stocks that will outperform the index. Here are some examples from the past 20 years:</p>
<table border="0" cellspacing="2" cellpadding="2" width="100%">
<tbody>
<tr>
<th align="left"><strong>Stock</strong></th>
<th align="left"><strong>20-Year Average Annual Return</strong></th>
</tr>
<tr>
<td><strong>Microsoft</strong> (Nasdaq: <a href="http://caps.fool.com/Ticker/MSFT.aspx?source=isssitthv0000001">MSFT</a>)</td>
<td>24.1%</td>
</tr>
<tr>
<td><strong>Wal-Mart</strong> (NYSE: <a href="http://caps.fool.com/Ticker/WMT.aspx?source=isssitthv0000001">WMT</a>)</td>
<td>12.7%</td>
</tr>
<tr>
<td><strong>ConocoPhillips</strong> (NYSE: <a href="http://caps.fool.com/Ticker/COP.aspx?source=isssitthv0000001">COP</a>)</td>
<td>10.4%</td>
</tr>
<tr>
<td><strong>Caterpillar</strong> (NYSE: <a href="http://caps.fool.com/Ticker/CAT.aspx?source=isssitthv0000001">CAT</a>)</td>
<td>11.6%</td>
</tr>
<tr>
<td><strong>Deere</strong> (NYSE: <a href="http://caps.fool.com/Ticker/DE.aspx?source=isssitthv0000001">DE</a>)</td>
<td>12.4%</td>
</tr>
<tr>
<td><strong>McDonald&#8217;s</strong> (NYSE: <a href="http://caps.fool.com/Ticker/MCD.aspx?source=isssitthv0000001">MCD</a>)</td>
<td>12.0%</td>
</tr>
<tr>
<td><strong>Best Buy</strong> (NYSE: <a href="http://caps.fool.com/Ticker/BBY.aspx?source=isssitthv0000001">BBY</a>)</td>
<td>28.5%</td>
</tr>
</tbody>
</table>
<p>Those stocks have done particularly well, especially given how badly stocks have done since 2000. But you don&#8217;t have to belt all your picks out of the park to retire sooner. If you can eke out just another couple of percentage points on your average return &#8212; boosting it to 11% &#8212; then that&#8217;ll cut another 3 1/2 years off your target.</p>
<p><strong>4. Become a cheapskate.</strong><br />
So far, we&#8217;ve only looked at half of the story. How much you spend plays just as important a role in retirement as how much you save. And while many expenses go away when you stop working, new ones quickly take their place &#8212; things like travel, entertainment, hobbies, and medical care.</p>
<p>But you have a lot of control over many of these expenses. If it&#8217;s worth it to you to spend less in retirement, you won&#8217;t have to save as much before you retire. Cutting 10% off your spending means you&#8217;ll get to your smaller goal a year earlier.</p>
<p>All in all, combining these four simple tips can let you retire as much as a decade or more sooner than you otherwise would. That thought just might be enough to make even a bad day at work seem brighter.</p>
<p>Source: Fool.com</p>
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