TIPS ON FILLING VEHICLE

Nowadays, car owners have become increasingly concerned about saving fuel. Here are some simple tips on filling your vehicle.

"Do not overfill or top off your vehicle tank" Fill up early in the morning when the day's temperature is at its lowest. Fuel is denser when temperatures are cooler. Filling up when the air is cooler also reduces fuel evaporation. When you are filling up, do not squeeze the trigger of the nozzle to a fast mode. If you are pumping on a fast rate, some of the fuel that goes to your tank becomes vapour. Pumping on low speed minimizes the vapours that are created. Watch where you fill up. If there is a fuel tanker pumping into the storage tanks, steer clear of it. When the tanker fills fuel into the containers below the station, the sediment get stirred up. This sediment gets sucked into the vehicles that fill up first, and can cause a decrease in fuel efficiency. Tighten the cap. Keep your fuel cap tight all the time when you are not filling up. Fuel will evaporate from the tank if it has an escape so make sure you twist the cap back. Do not overfill or top off your vehicle tank. Overfilling results in sloshing over and out of tank. Never fill fuel past the first "click" of fuel nozzle. When you hear that first click of the fuel nozzle it’s time to stop. While the savings may not amount to much each time you fill up, over time you should start to see a difference.

VITAMINS

Vitamins are vital to metabolic processes such as bone formation, blood-clotting and tissue repair. Vitamins A, D, E and K are fat-soluble, and can be stored in the body. Water-soluble vitamins - the B group and vitamin C - cannot be stored, and must be eaten regularly.

"Small amounts of iodine are vital for making thyroid hormones, and a lack of iodine causes thyroid overactivity" Vitamin RDA* Good Sources Function in body A Retinol 0.8-1 mg Egg yolks; fish oils; offal. Made by body from carotene in green, yellow and orange vegetables. Growth; immunity; maintains health of mucous membranes; vision (especially in dim light). B1 Thiamine 1-1.4 mg Beans; fortified cereals; fortified flour; nuts and seeds; pork; brown rice; wheat germ. Carbohydrate metabolism; maintains health of muscular and nervous systems. B2 Riboflavin 1.2-1.6 mg Avocados; fortified cereals; dairy products; eggs; nuts offal; wheat germ; yeast. Cellular respiration; tissue maintenance and repair. B3 Niacin 13-18 mg; excess harmful Fish; fortified cereals (not natural maize) and flour; liver; meat; peanuts; yeast; wholegrains. Carbohydrate metabolism; maintains health of skin, nerves and digestive system. B5 Pantothenic acid 4-7 mg Fish; legumes; poultry; wholegrains; yogurt. Also made by intestinal bacteria. Carbohydrate, fat and protein metabolism; maintains health of nervous system. B6 Pyridoxine 2 mg Bananas; fish; meat; potatoes. Also made by intestinal bacteria Protein metabolism; red blood cell and antibody formation. B9 Folic acid 0.2-0.4 mg Meat, orange juice; pulses; green vegetables; wheat germ; wholemeal flour; yeast. DNA production; cell division (with B12) - including red and white blood cell formation. B12 Cobalamin 0.003 mg Fortified cereals; cheese; eggs; fish; meat; oysters. DNA production; maintains health of nervous system; helps functioning of folic acid. Biotin (B group; not numbered) 0.1-0.3 mg Egg yolks; nuts; offal; soy products; wheat germ; yeast. Also made by intestinal bacteria. Fat metabolism. C Ascorbic acid 60 mg (100mg for smokers) Fruits and vegetables, especially raw blackcurrants, citrus fruit, tomatoes, peppers and potatoes. Antioxidant (protects against disease); maintains health of connective tissue and cell walls. D Calciferol 0.01mg Mainly sunlight on skin. Also full-fat dairy products; eggs; liver; fortified margarine; oily fish. Facilitates absorption of calcium and phosphorus from intestines and bone growth. E Tocopherol 8-10 mg Butter; cereals; eggs; fortified margarine; nuts and seeds; wheat germ; vegetable oils. Antioxidant (protects against disease). Thought to protect cell membranes. K Menaquinone/ phylloquinone 0.07-0.14 mg Leafy green vegetables. Also made by intestinal bacteria. Facilitates blood-clotting. * Recommended daily amount for adults. Iodine Small amounts of iodine are vital for making thyroid hormones, and a lack of iodine causes thyroid overactivity. In places where the diet is lacking in iodine - because there is little seafood or the soil (and thus food and water) contains no iodine - people can develop a swollen thyroid gland, known as a goiter. Disclaimer: While every effort has been made to ensure accuracy of facts, the articles and information above must never be construed as giving professional health advice and as such Kurnia does not give any warranty on accuracy, completeness, functionality, usefulness or other assurances as to the content appearing in the above article. Kurnia cannot be held responsible for any losses, injury or death resulting from the use of the above information.

WAYS TO KEEP HEALTHY AND VITAL

Health is something most people take for granted. To those who are ill, health is seen as a crown worn by those who are healthy. Many illnesses that we experience now are actually the cumulative effects of the unhealthy habits that have been acquired over the years as a reflection of our lifestyle.

"Get at least 20-30 minutes of exercise everyday" Some of us fall ill not due to our own actions but because of genetic predispositions. This is unavoidable, but many people this category do lead healthy lives by knowing and actively modifying their risk factors. Although studies shown that morbidity and mortality rates from infectious diseases in developing countries like Malaysia have reduced, diseases of lifestyle are now killing us Malaysians. Even our children are at risk for developing cardiovascular diseases such as obesity and asthma. This has become more apparent with the advent of the IT era because people are encouraged to rely so much on modern technology that we hardly find ourselves 'sweating' after completing a manual task. Even our children lead lives as computer game addicts and 'couch potatoes'! Other obvious risk factors include overeating, smoking and over dependence on medicinal drug supplements. Unfortunately, many people these days choose the easy way out when it comes to health. They would rather diet and take slimming pills then exercise. Disorders that can develop due to this sedentary lifestyle include chronic fatigue, shortness of breath, obesity, stomach discomforts, headaches, anxiety, muscular weakness and atrophy, high blood pressure, arteriosclerosis and coronary heart disease. Knowledge on these diseases however, are not enough to motivate an individual to make long-term positive behavioral changes. Skills for successful and healthy living must be taught to the young and reinforced periodically so that the individuals will be empowered to change their lifestyles positively. Pharmacists can encourage changes by advising individuals to be aware of risk factors that can affect their health in the long run. Advocating regular exercise combined with healthy eating habits and having a positive attitude in life is a good start for a vital and healthy life, regardless of age. Tips on staying vital and healthy: Get a balanced diet. Eat more fresh vegetables, fruits, soups and wholegrain products such as bread and pasta. Take less preserved foods that come in cans or packs- chances are they might be overloaded with sugar or salt. Instead of eating three big meals in a day, keep it to five or six smaller snacks a day. Get at least 20-30 minutes of exercise everyday. Do this by walking, jogging, cycling or even dancing to fast pace music of your choice. Housework does not count. Arm yourself against snack attacks with ready-to- eat, tummy filling snacks such as cold vegetable juice, raw veggies or fresh fruit. Nibble them to keep your mind off sugary snacks when you're bored, angry, frustrated or feeling blue and want to soothe your mind with a treat. Instead of deep-frying, try to cook your food by steaming, roasting or grilling. There's less oil involved this way. Learn the difference between physical hunger and mental hunger. Only eat when you need to. Do not smoke. If you already do, lower the number of cigarettes you smoke or stop altogether. Instead of driving, why don't you walk or cycle? It could be more fun and you need not worry about traffic. No booze please. Alcoholic beverages increase your caloric consumption and can boost your appetite. . Drink lots of water especially in our hot Malaysian weather. Don't overeat. Keep your mind on your food because having distractions such as watching TV will encourage you to overeat. Don't overdo it at buffets either! When exercising, bring your children or family along. This would make it more enjoyable. . Stay busy. Watching TV or playing computer games all day isn't going to help you stay healthy. Eat most of your calories early in the day. As they say, breakfast like a king, lunch like a prince and dine like a poor man. If you decide to take extra vitamin supplements, please get advice from the pharmacist or doctor first. You might end up consuming too much or having something that isn't suitable for you. Get regular medical checkups. Prevention or early knowledge safeguards you from any diseases that may be untreatable if left undiagnosed for too long (especially if you have a family history of a disease or illness). Do not be fooled into taking up a fad diet program. Here are ways to spot them: It focuses on one or a limited variety of food and cuts out entire food groups. It incorporates special dieting foods, pills or formula. It makes recommendations on vague studies and research. It claims that exercise or increase in physical activity is not necessary. Give yourself a treat once in a while as an incentive. You might lose interest to live healthily if you don't. Good luck! Disclaimer: While every effort has been made to ensure accuracy of facts, the articles and information above must never be construed as giving professional health advice and as such Kurnia does not give any warranty on accuracy, completeness, functionality, usefulness or other assurances as to the content appearing in the above article. Kurnia cannot be held responsible for any losses, injury or death resulting from the use of the above information.

GETTING A GOOD NIGHT'S SLEEP

Going to sleep is one of the most wonderful sensation a person can have. However, it is estimated that millions of people around the world suffer from insomnia and have trouble getting quality night sleep. This is the beginning of sleep-anxiety where the mere worrying about getting enough sleep will keep you awake all night. Left untreated, these sleep disorders can turn into long-term problems that will adversely affect the quality of your life.

"You should have your dinner at least 3 hours before bedtime because a digesting stomach will not let you sleep." Why do we need sleep? It is yet to be discovered the full benefits of sleep. It is generally thought however, that sleep is a regenerating process that restores the body's energy supplies. Most repair work is also done during sleep where damages or torn body tissues are rebuilt. Mental energy is also restored, hence the saying that if you sleep on a problem, you will find a solution when you wake up. When deprived of sleep, you become moody and less coordinated, make more mistakes and is more prone to illnesses. What is Insomnia? Insomnia is inadequate or poor quality sleep due to one or more of the following: Difficulty in falling asleep Waking up frequently during the night with difficulty returning to sleep Waking up too early in the morning Unrefreshing sleep It may cause problems during the day, such as tiredness, lack of energy, difficulty concentrating and irritability. Types of Insomnia Transient - lasts from one night to a few days Intermittent - lasts a few days to a few weeks Chronic - lasts a few weeks to a few months What causes Insomnia? Transient and intermittent insomnia generally occur in people who are temporarily experiencing one or more of the following: stress, environmental noise, extreme temperatures, varying bedtimes, changing work shifts, and the side effects of medication. Chronic insomnia is more complex and may be due to a combination of factors including underlying physical or mental disorders. One of the most common causes of chronic insomnia is depression. Other underlying causes include heart problems, breathing disorders, kidney disease, asthma, Parkinson's disease and arthritis. Chronic insomnia may also be due to behavioral factors including the misuse of caffeine, cigarettes, alcohol or other substances, disrupted sleep/wake cycles, excessive napping in the daytime, and chronic stress. Some behaviors may prolong existing insomnia, and may be responsible for causing the sleep problem in the first place: expecting and worrying about difficulty sleeping, taking excessive amounts of caffeine, consuming alcohol or smoking before bedtime, excessive napping in the daytime, and irregular or continually disrupted sleep/wake schedules. Stopping these behaviors may eliminate the insomnia altogether. What is the treatment? Transient and intermittent insomnia may not require treatment since they last only a few days at a time. However, for some people who experience daytime sleepiness and impaired performance as a result of transient insomnia, the use of short-acting sleeping pills may improve sleep and alertness the following day. As with any medication, there are potential side effects. Treatment for diagnosed chronic insomnia includes identifying behaviors that may worsen insomnia. by stopping or reducing them. Sleeping pills may be used (although the long-term use of sleeping pills for chronic insomnia is controversial) with behavioral techniques such as relaxation therapy, sleep restriction therapy and reconditioning to improve sleep. Contact your family doctor for further advice. Food A diet that promotes health naturally promotes good sleep. Replace instant foods such as canned foods and preserved items with fresh wholesome foods. Instant foods additives such as sugar, salt, coloring and flavorings stimulate the body into hyperactivity. Insomnia sufferers should take more Vitamin B found in whole meal breads and brown rice because it is known to alleviate symptoms. You should also have your dinner at least 3 hours before bedtime because a digesting stomach will not let you sleep. Exercise Sleep is a body's natural response to tiredness. By building exercise into your daily routine, you help yourself sleep better because it releases tension in the muscles and nerves. Avoid exercising late in the evening or at night however, because raised adrenaline will keep you awake throughout the night. If it is the only time you can exercise, choose deep relaxation exercises such as yoga or t'ai chi. Environment If you live in a city and you find the environment too noisy, opt to move to a quieter area or sleep in a room with less exposure to noise. Use curtains to block out the noise or light from windows and close your room door if it helps. Sleeping Habits Modern living plays a big part in meddling with our sleeping schedules. Due to work and our need for entertainment, most people have irregular sleeping habits. Sleep researchers suggest waking up at the same time each day regardless of how many hours you got to sleep the night before. Replacing sleep debts on weekends also do not work- you just end up more tired than before! Emotional Distress When your mind is not in peace, it is next to impossible to sleep. Anxiety, resentment, jealousy, guilt and grief are negative feelings that can ruin sleep. If you suffer from depression, you are likely to suffer from insomnia. Advising an insomniac to leave all their troubles before going to bed is easier said than done. Learning how to do this takes practice and a commitment to improve one's waking life. Re-orientate your long-term plans and always reassure yourself that things are never as bad as they seem. Substance Abuse Relying on quick fixes to banish stress can be another sleep hazard. It is ironic how we load ourselves up with cigarettes and coffee in the daytime to keep us awake and turning to alcohol and sedatives to go to sleep at night. Notorious sleep- thieves such as caffeine and smoking keeps you awake, edgy and anxious by triggering adrenaline and stimulating the nervous system. Illness and Medication Having illnesses such as breathing problems and pain can affect the quality of your sleep. Medications such as those used for arthritis can actually cause insomnia in some people. Find out the side effects of the medication or drug that you are using and whether there are alternative medication that you can take for your condition. When to seek help? It's important to ask for help if you are having sleep problems. You should consider getting medical advice if your sleep has been disturbed at least several times over the past month, or if sleep problems interfere with the way you feel or function during the day. Your doctor will evaluate your general health and ask about your usual sleep habits. Sometimes all that is needed is helpful advice. Disclaimer: While every effort has been made to ensure accuracy of facts, the articles and information above must never be construed as giving professional health advice and as such Kurnia does not give any warranty on accuracy, completeness, functionality, usefulness or other assurances as to the content appearing in the above article. Kurnia cannot be held responsible for any losses, injury or death resulting from the use of the above information.

SAVE HOLIDAYS

As the holiday season approaches, many travel far and wide, leaving their homes unoccupied for days or weeks. Undesirably the holiday season also sets forth a high record of road-accidents and misdemeanors such as house break-ins and thefts.

"Check your maps before you begin your journey so you could understand the routes and tour confidently" As the unforeseen may happen whilst on the road, our Kurnia Auto Assist roadside service comes as a handy reinforcement -offering towing and workshop services in times of need. Concurrently, the holiday period is a good time to consider attaining some forms of protection ranging from home to travel insurance that would safeguard you from any personal or property losses that may incur beyond your will. For example, your long awaited plan for a holiday has finally set forth. After travelling for 14 hours, you finally touch down. Tired and worn out from the long journey, you waited patiently for your baggage to arrive, only to find that it has been mistakenly flown to another destination. There was nothing you could do but to purchase the necessities to last you the night as you wait for your luggage to be re-routed. In this situation, despite the anger and frustration, you could at least have some assurance that the unnecessary costs incurred are covered by your travel insurance. Throughout your frequent rounds of travel, you would never thought the day would come when this could happen to you. Wouldn't it be good to know that you have your insurance to stand by you? Not wanting to face more surprises upon returning home from your holiday, it is best to adopt some theft prevention measures to safeguard your home and property before you leave. As bothersome as they may seem, you would never know if that small effort could save you from all the troubles that arise. Keeping all this in mind, you should be able to enjoy your much anticipated holiday with a peaceful mind! Out and About While you and your loved ones are out and about, it is imperative to keep in mind that tourists to thieves are like flowers to bees. Often lost or distracted, weighed down with bags, or carrying cameras, plane tickets, money, and other valuables, unsuspecting travellers are easy criminal targets. Although many believe that the best advise would be to blend in with the crowd, there are also some preventive measures that always come in handy. Don't display expensive jewellery and other items that might draw attention. Watch out for your cameras, handbags, and other small items especially in very crowded places. Check your maps before you begin your journey so you could understand the routes and tour confidently. Stick to well lit, well-travelled streets at all times - no shortcuts. Always lock your car even when you are driving. Carjacking is known to occur while the victim stops at traffic lights. Keep valuables out of sight, preferably locked in the trunk. Don't advertise that you're a tourist by leaving maps and guidebooks on the seat or dashboard. Travelling safely with your family also means sticking together and keeping an eye on your children at all times. Make sure they know where you're staying (name and address), and teach them what to do if they get lost or separated. Agreeing on a meeting place in case of separation helps too. And by all means, make sure your kids know not to accept rides or favours from strangers. Make your family vacation a memorable one for all the right reasons.

IMPROVING YOUR LIFE AT WORK

Feeling a little down at work? Think you are not going anywhere or getting anything accomplished? Read on and find out how you can improve your working life for the better!

"Don't be distracted by gossip" Dress the part While some jobs require different standards of dressing, one constant remains- be well groomed. If you think no one notices that you wore the same clothes as yesterday or you walk around in slippers because its comfortable, well, think again. As said by many employers, if you want to be perceived as professional, look the part. Ethics Yes, dressing matters. But it's how you present yourself as a person that is really crucial. Are you reliable? Responsible? Honest? All the skill in the world won't make up for someone who's lacking these essentials. Remember, employers are always looking out for clues on what kind of employee you are, especially in the early days. Watch out for: arriving late, letting your personal life overshadow your work life, taking long lunches and being hung-over on a regular basis. Being heard There are brash, aggressive people at the work place. If you are not one of them, getting heard may be a nerve wrecking experience. However, the last thing you want your boss to think is that you have no ideas, or worse, don't care. Check the following tips for some hints on making yourself heard at meetings: Do some homework- being prepared bolsters your confidence. If you are giving a presentation, rehearse the night before on what you are going to say. Be on time, or better yet, be early. No harm having a few extra minutes to calm yourself down, is there? Speak up in the early stages of the meeting before you lose your nerve. Take a few breaths if your voice is shaking. At the meeting's conclusion, summarise your ideas and email them to your boss, especially if you didn't get the opportunity to present them fully at the meeting. Don't start your ideas with negative disclaimers such as "This may not be possible to achieve, but�". If you don't have the confidence in your own ideas, why should anyone else? Entering the political arena When you first started working, you thought that all you'd be doing is work, right? Well, it probably didn't take you long to find out that office politics takes up most of your time too. We spend more time with our colleagues than we do with our family and friends. Sometimes a psychology degree comes in handy when handling these kinds of situations. Don't be distracted by gossip- you can listen but don't gripe about your situation either as it may be used against you later. If you have become a target of office bullying, stand up for yourself even if you are being threatened. Often, confronting someone will embarrass them into behaving more reasonably. Deliver your self-defense with a little finesse and don't lower yourself to their level. Approach them by asking if there's anything that can be done to improve your working relationship. If they're not receptive, consider asking the powers-that-be for advice. Sorting things out According to a survey conducted by various managers in different fields, their top complaint was: lack of organisation. It may look like something easy for them to say but you have to remember that they didn't start out at the top either. Employers want workers they can rely on which can be tricky if you are constantly trying to locate that file you misplaced. If you get your work done, a cluttered work space shouldn't be a problem. But organisation goes beyond a tidy desk. It's about the way your execute your tasks so that you meet goals and deadlines. Don't go on holiday before tying up loose ends- plan ahead if you know you will be going on holiday for whatever length of time. If it's not possible to finish work, hand over the responsibilities to another colleague or subordinate. Make sure you give them ample instructions on what to do and ensure that it doesn't bog down their schedule either. Don't take on too much work- don't be too enthusiastic when taking on new projects or responsibilities when you already have your hands full of work. Its far better to under-promise than to over-deliver. At the meeting's conclusion, summarise your ideas and email them to your boss, especially if you didn't get the opportunity to present them fully at the meeting. If your disorganisation is due to the lack of structure, take notes from people who seem to be on top of everything. Workplaces are so busy that no matter how well you know your clutter, you risk disaster if you don't have any real system in place. Not everyone is clean and tidy, but sorting yourself out, even if it means coming to work on the weekend to sort through paperwork may be worth the effort- and the important people will notice. It's not all about you Many people, especially the young ones, have an idealistic view of the workplace and what duties would be. But when they get there, they are often asked to do things outside their role and some employee's don't like that. But that's not realistic behavior. Be ready to get your hands dirty and do things for team gain. A manager would be more impressed with your ability to be flexible than your refusal to do anything not in your job description. Impatience You are itching for new responsibilities, more office space, new challenges and most likely- more cash, but are you ready to move? No matter how talented you may be, don't have an unrealistic career view. Firstly, you become frustrated with your current role as you dream about the next stop. Secondly, it's hard for an employer to hire someone who changes positions or jobs every 12 months or less. They wouldn't want to hire someone who's leave so soon. Everyone moves ahead at different speeds, depending on the industry and your company. You could get a senior position at a smaller firm or take on a more junior role at a larger, more prestigious one, both at the same skill level. Although you may be further up the ladder at the first one, but you'd probably get better training and opportunities at the larger company. Therefore... When you first started work, you were brimming with enthusiasm. Every opportunity had such delicious potential. But these days, things look different. Relax! Everyone gets demotivated at some point or another. Problem is, no one likes the indifference- especially your employer, So rather than let this career crisis become a lifelong event, take a long look at what could be bothering you Always have discussions with your boss to reassess tasks and discuss solutions for difficulties at work. If you think your job isn't contributing to your career objectives, think about the reasons why. If it's a promotion you want, ask your employer if this is realistic. If not, discuss what you need to achieve to make it happen. Alternatively, if you are looking for a change in direction, see a recruitment firm or career counselor to discuss your options. Staying in an unsatisfactory environment for too long can affect the ability to sell yourself to another employer because you lose confidence in yourself. Be patient, be prepared to learn and above all, accept that you don't know everything!