Foods that help sleep better

Source:-The Times of India(16/03/2012)

The meal you choose tonight could mean the difference between counting sheep and getting some serious shut-eye. So order the salmon.

There are certain nutrients in salmon, as well as in beans, yogurt, and spinach that help you sleep better.

Salmon
The healthy fats in this fish (namely docosahexaenoic acid, or DHA for short) may boost levels of the sleep-regulating hormone melatonin.

Beans
Beans and other legumes provide a nice sampling of B vitamins, including B6, B12, and folic acid, all of which help the body regulate sleep cycles and produce relaxing serotonin. In fact, studies have shown that boosting B vitamins may help people with insomnia.

Low-fat yogurt
Yogurt is a good source of calcium and magnesium - two important sleep-supporting minerals that together help you fall asleep faster and ratchet up your deep-sleep time. And skimping on both may lead to muscle cramps, higher stress levels, and worse sleep.

Spinach
Dark leafy greens are a great source of iron - a nutrient that may help protect against the sleep robber known as restless legs syndrome.

Quotes(09-03-2012)

"Life is partly what we make it, and partly what it is made by the friends we choose."
-- Tennessee Williams
"Setting goals is the first step in turning the invisible into the visible."
-- Tony Robbins
"Determine never to be idle. No person will have occasion to complain of the want of time who never loses any. It is wonderful how much may be done if we are always doing."
-- Thomas Jefferson
"It is common sense to take a method and try it; if it fails, admit it frankly and try another. But above all, try something."
-- Franklin D. Roosevelt
"If I had my life to live over... I'd dare to make more mistakes next time."
-- Nadine Stair
"It's choice -- not chance -- that determines your destiny."
-- Jean Nidetch
"We spend January 1 walking through our lives, room by room, drawing up a list of work to be done, cracks to be patched.Maybe this year, to balance the list, we ought to walk through the rooms of our lives... not looking for flaws, but for potential."
-- Ellen Goodman
"The greatest oak was once a little nut who held its ground."
-- Unknown Author
"The difference between try and triumph is a little umph."
-- Unknown Author
"We don't see the things the way they are. We see things the way WE are."
-- Talmund
"A room without books is like a body without a soul."
-- Marcus Tullius Cicero
"Positive thinking will let you do everything better than negative thinking will."
-- Zig Ziglar
"A life spent making mistakes is not only more honorable, but more useful than a life spent doing nothing."
-- George Bernard Shaw
"An ounce of practice is worth more than tons of preaching."
-- Gandhi
"When you dance, your purpose is not to get to a certain place on the floor. It's to enjoy each step along the way."
-- Wayne Dyer
"The great thing about being yourself, is that if you always do it, people expect it, and accept nothing less...no matter how different you may be."
-- Michelle Cole
"Don't wait until everything is just right. It will never be perfect. There will always be challenges, obstacles and less than perfect conditions. So what. Get started now. With each step you take, you will grow stronger and stronger, more and more skilled, more and more self-confident and more and more successful."
-- Mark Victor Hansen
"Only as high as I reach can I grow, only as far as I seek can I go, only as deep as I look can I see, only as much as I dream can I be."
-- Karen Ravn
"The one thing all famous authors, world class athletes, business tycoons, singers, actors, and celebrated achievers in any field have in common is that they all began their journeys when they were none of these things. Yet still, they began their journeys."
-- Mike Dooley
"You can't put a limit on anything. The more you dream, the farther you get."
-- Michael Phelps
"Gratitude is the open door to abundance."
-- Yogi Bhajan
"If we learn to open our hearts, anyone, including the people who drive us crazy, can be our teacher."
-- Pema Chedron
"I've been absolutely terrified every moment of my life and I've never let it keep me from doing a single thing that I wanted to do."
-- Georgia O'Keeffe

Quotes(07-03-2012)

"You've gotta dance like there's nobody watching, love likeyou'll never be hurt, sing like there's nobody listening, andlive like it's heaven on earth."
-- William W. Purkey
"Some people believe holding on and hanging in there are signsof great strength. However, there are times when it takes muchmore strength to know when to let go and then do it."
-- Ann Landers
"Resolve to make at least one person happy every day, and then in ten years you may have made three thousand, six hundred and fifty persons happy, or brightened a small town by your contribution to the fund of general enjoyment."
-- Sydney Smith
"Many of life's failures are people who did not realize how close they were to success when they gave up."
-- Thomas A. Edison
"Money is central to our lives. Yet money is not of central importance. It has nothing whatsoever to do with the lasting values that make life worth living."
-- Kent Nerburn
"A cloudy day is no match for a sunny disposition."
-- William Arthur Ward
"Life is not measured by the number of breaths we take, but bythe moments that take our breath away."
-- Maya Angelou
"To love what you do and feel that it matters -- how couldanything be more fun?"
-- Katharine Graham
"All of us are born for a reason, but all of us don't discoverwhy. Success in life has nothing to do with what you gain inlife or accomplish for yourself. It's what you do for others."
-- Danny Thomas
"Every day do something that will inch you closer to a better tomorrow."
-- Doug Firebaugh
"When all else is lost, the future still remains."
-- Christian Nevell Bovee
"When you arise in the morning, think of what a precious privilege it is to be alive - to breathe, to think, to enjoy, to love."
-- Marcus Aurelius "If you aren't in over your head, how do you know how tall you are?"
-- Unknown Author
"Your worth consists in what you are and not in what youhave."
-- Thomas A. Edison
"Yesterday is history, tomorrow is a mystery, today is a giftof God, which is why we call it the present."
-- Bil Keane
"Any change, even a change for the better, is alwaysaccompanied by drawbacks and discomforts."
-- Arnold Bennett
"Here's to the crazy ones. The misfits. The rebels. Thetroublemakers. The round pegs in the square holes. The oneswho see things differently. They're not fond of rules. Andthey have no respect for the status quo. You can quote them,disagree with them, glorify or vilify them. About the onlything you can't do is ignore them. Because they change things.They push the human race forward. And while some may see themas the crazy ones, we see genius. Because the people who arecrazy enough to think they can change the world, are the oneswho do."
-- Apple Inc.
"If you don't like something change it; if you can't change it, change the way you think about it."
-- Mary Engelbreit
"To love is to receive a glimpse of heaven."
-- Karen Sunde
"I don't know the key to success, but the key to failure istrying to please everyone."
-- Bill Cosby
"For every minute you are angry you lose sixty seconds ofhappiness."
-- Ralph Waldo Emerson

Quotes(06-03-2012)

"'I'm bored' is a useless thing to say. I mean, you live in a great, big, vast world that you've seen none percent of. Even the inside of your own mind is endless, it goes on forever, inwardly, do you understand? The fact that you're alive is amazing, so you don't get to say 'I'm bored.'"

-- Louis C.K.

"Listen to the mustn'ts, child. Listen to the don'ts. Listen
to the shouldn'ts, the impossibles, the won'ts. Listen to the
never haves, then listen close to me... Anything can happen,
child. Anything can be."

-- Shel Silverstein

"Trust that little voice in your head that says 'Wouldn't it
be interesting if...' And then do it."

-- Duane Michals

"Always walk through life as if you have something new to
learn and you will."

-- Vernon Howard

"Why not go out on a limb? That's where the fruit is."

-- Will Rogers

"The fastest way to change yourself is to hang out with people who are already the way you want to be."

-- Reid Hoffman

"All of us have moments in our lives that test our courage.
Taking children into a house with a white carpet is one of
them."

-- Erma Bombeck

"You may say I'm a dreamer, but I'm not the only one. I hope
someday you'll join us. And the world will live as one."

-- John Lennon

"Wheresoever you go, go with all your heart."

-- Confucius

"Always be 'opportunity-ready' - The greatest door-opening opportunities often come in the form of objections."

-- Lisa Washington

"When we seek to discover the best in others, we somehow bring
out the best in ourselves."

-- William Arthur Ward

"The more intensely we feel about an idea or a goal, the more
assuredly the idea, buried deep in our subconscious, will
direct us along the path to its fulfillment."

-- Earl Nightingale

"Find something you're passionate about and keep tremendously
interested in it."

-- Julia Child

"Ideas are like rabbits. You get a couple and learn how to
handle them, and pretty soon you have a dozen."

-- John Steinbeck

"Confidence... thrives on honesty, on honor, on the sacredness
of obligations, on faithful protection and on unselfish
performance. Without them it cannot live."

-- Franklin D. Roosevelt

"A good laugh and a long sleep are the best cures in the
doctor's book."

-- Irish Proverb

कुछ अनकही शायरियाँ.........भाग 12

जब तक न लगे बेवफाई की ठोकर;
हर किसी को अपनी पसंद पे नाज़ होता है!

जहाँ खामोश फिजा थी, साया भी न था;
हमसा कोई किस जुर्म में आया भी न था!
न जाने क्यों छिनी गई हमसे हंसी;
हमने तो किसी का दिल दुखाया भी न था!

खींच लेती है मुझे उसकी मोहब्बत;
वरना मै बहुत बार मिला हूँ आखरी बार उससे!

गुजरे हुए कल की याद आती है;
कुछ लम्हों से आँखें भर आती है;
वो सुबह रंगीन वो शाम निराली जाती है;
जब आप जैसे दोस्तों की याद आती है;

फूल खिलते रहे जिंदगी की राह में;
हंसी चमकती रहे आपकी निगाह में;
कदम कदम पर मिले ख़ुशी की बाहर आपको;
दिल देता है यही दुआ बार-बार आपको;

जीने के लिये सोचा ही नहीं, दर्द संभालने होंगे;
मुस्कुराये तो, मुस्कुराने के क़र्ज़ उतरने होंगे

दर्द इतना था ज़िन्दगी में की;
धड़कन भी साथ देने से घबरा गयी!

झुकी हुई पलकों से, उनका दीदार किया;
सब कुछ भुला के, उनका इंतजार किया!
वो जान ही न पाए, जज्बात मेरे;
जिन्हें दुनिया में मैंने, सबसे ज्यादा प्यार किया!

Create Great Relationships (By Robin Sharma)--15-02-2012

The digital world is a beautiful thing. Apps boost our productivity and elevate our personal lives. eBooks make reading more accessible and elegant. Social media platforms like Facebook and Twitter connect us – and allow for the sharing of information in radically new ways. But along with the opening of new frontiers that technology brings, I’m witnessing a closing of something else. We just don’t personally interact in the same ways that we once did. Tempers have grown quicker. Conversations have become shorter. And good manners are becoming obsolete.

People write things online that they’d never dare to say to another human being in person. Critics abound. Cynics flourish. And controversy seems to get more views than simple acts of decency – and humanity. Yes, I completely get I’m painting the world we reside in with some broad brush strokes. Yes, there are massive amounts of people who are polite, kind and awesome. And yes, there are complete communities of individuals interacting impeccably and doing great things. But I just wanted to put a voice to the fact that I see a loss of something as tech dominates our lives. Something simple. Something real. Something essential. We’re losing the way we used to relate to each other.

So, during this month where so many of us are thinking about celebrating the relationships that fill our lives with a depth of richness and joy, I wanted to offer you 6 of the best communication strategies I’ve learned to flourish in business and in life. I encourage you to apply these at home, at work and out on the streets with people you may not even know. As William Penn once noted: “I expect to pass through life but once. If therefore, there be any kindness I can show, or any good thing I can do to any fellow being, let me do it now, and not defer or neglect it, as I shall not pass this way again.”

#1. Be Real
Call it being authentic. Call it being yourself. The fact is that few things are as powerful as standing in the presence of a person who is really really comfortable in their own skin. What I’m suggesting is that you speak with your unique voice and that you live under your true values and that you present the real you to the world around you. Please trust me on this one. I promise you that when you get to the last hour of your last day, you will regret having lived the life society sold you versus the life that you knew deep within was meant for you.

#2. Smile
Sure this sounds obvious. But what makes greatness is the daily executing around simple ideas. And if smiling during good and hard times was so easy, then why is it so hard for most people? I travel across the planet constantly. But no matter whether I’m in Qatar or Napa, Buenos Aires or Malaysia, Mumbai or Amsterdam, a quick and genuine smile to a stranger always connects. Unites. Uplifts.

#3. Use People’s Names
The fantastic Dale Carnegie taught us well. He observed that a person’s name is the sweetest sound to their ears. And yet, it’s so very easy to forget to go the extra mile and remember – and then use – someone’s name. World-class communicators get that when they address people by name, it brings them closer. And makes them stand out.

#4. Look People In The Eye
Okay. I really need to rant mildly on this one. Sure we all have our smart phones and iPods and PCs. But this new way of communicating where our mouths move while we speak to the person in front of us but our eyes stay on the screens before us sends a message to that person that they just are not that important. The best gift you can give a customer+teammate+loved one is the gift of your presence. In this age of easy digitization, giving the human being you’re communicating with 1000% of your attention is a spectacular method to lead the field. So, look people in the eye. Engage with what they are saying. Make them feel special. No, make them feel–for the brief moments they interact with you – that they are the most important person in the world.

#5. Be Honest
Again, simple, I know. But leadership and success really does come down to the daily doing of a series of fundamentals staggeringly well. Be the most honest person you know. Let your ethics drive your behavior. And please remember, anyone can be honest when times are easy. The true measure of your leadership is how honest you are when everything’s falling apart.

#6. Choose Good Words
I was up in the mountains last weekend. Wanted to get some breakfast. Walked into a new Italian restaurant that advertised breakfast until 11:30 am. It was 11:40. I asked the man behind the counter: “Is it possible to still get breakfast?” His instant reply: “Absolutely not.” Now I understand this man wasn’t trying to be rude. He was most likely unskilled with his words. Just not a great communicator. But his words had impact (as all words do). A more effective communicator could have said, “I wish we could but we’ve just switched over to the lunch menu. I think you’ll love it. C’mon in and give it a try.” It’s all in the languaging. Instead, his words caused me to try his competitor. And to think that this is a restaurant that just doesn’t care that much.

So there you are Great Communicator. Six pretty fundamental yet powerful ways to amp up the impact of your communication during this month focused on appreciating relationships. Try them. Apply them. And innovate around them. Those around you will be grateful you did.

एक कविता.....(30-01-2012)

आज तक बहुत कुछ खोया है हमने,
लेकिन आज कुछ पाने को दिल चाहता है.
हर हालात को ख़ुशी से क़ुबूल किया है हमने,
लेकिन आज उनसे लड़ने को दिल चाहता है.
अब तक थे जिंदगी में तनहा हम लेकिन,
अब किसी को अपना बनाने को दिल चाहता है.
न जाने कब से नहीं सोये हैं हम लेकिन,
आज जी भरके सोने को दिल चाहता है.
चलते चलते बहित थक गए हैं हम लेकिन,
आज एक जगह रूक जाने को दिल चाहता है.
हर बात को हस कर टाल देते थे हम ,लेकिन
न जाने क्यूँ आज रोने को दिल चाहता है.

कुछ अनकही शायरियाँ.........भाग 11

तुम मुझे मौका तो दो ऐतबार बनाने का;
थक जाओगे मेरी वफाओं के साथ चलते चलते!

आज असमान के तारों ने मुझे पूछ लिया;
क्या तुम्हें अब भी इंतज़ार है उसके लौट आने का!
मैंने मुस्कुराकर कहा;
तुम लौट आने की बात करते हो;
मुझे तो अब भी यकीन नहीं उसके जाने का

वक़्त बदलता है ज़िन्दगी के साथ;
ज़िन्दगी बदलती है वक़्त के साथ;
वक़्त नहीं बदलता अपनों के साथ;
बस अपने बदलते हैं वक़्त के साथ!

आस पास तेरा एहसास अब भी लिये बैठें हैं;
तू ही नज़र अंदाज़ करे तो हम शिकवा किससे करें!

माना आज उन्हें हमारा कोई ख़याल नहीं;
जवाब देने को हम राज़ी है, पर कोई सवाल नहीं!
पूछो उनके दिल से क्या हम उनके यार नहीं;
क्या हमसे मिलने को वो बेकरार नहीं!

हर पल ने कहा एक पल से,
पल भर के लिये आप मेरे सामने आ जाओ...
पल भर का साथ कुछ ऐसा हो...
कि हर पल तुम ही याद आओ!

फलक से चाँद उतारा गया;
मेरी आस का एक सहारा गया!
मैं दो बूँद पानी तरसती रही;
मेरे होंठों से ज़हर गुज़ारा गया!

कुछ अनकही शायरियाँ.........भाग 10

सवाल पानी का नहीं, प्यास का है;
सवाल मौत का नहीं, सांस का है:
दोस्त तो दुनिए में बहुत है मगर;
सवाल दोस्ती का नहीं, विश्वास का है!

काश वादों का मतलब वो समझते;
काश खामोशी का मतलब वो समझते;
नजर मिलती है हज़ारों नजारों से;
काश मेरी नज़रों का मतलब वो समझते!

हमने तेरे बाद न रखी किसी से महोब्बत की आस;
एक शक्स ही बहुत था जो सब कुछ सिखा गया!

इश्क के रिश्ते कितने अजीब होते है?
दूर रहकर भी कितने करीब होते है;
मेरी बर्बादी का गम न करो;
ये तो अपने अपने नसीब होते हैं!

हम आह भी भरते हैं तो बदनाम होते हैं;
वो क़त्ल भी करते हैं तो चर्चा नहीं होता!

आखिर ज़िन्दगी ने भी आज पूछ लिया मुझ से,
कहाँ है वो शक्स जो तुझे मुझ से भी अज़ीज़ था!