Is #Sunflower #Oil #Healthy?

Sunflower oil is one of the most prevalent cooking oils in the world.

It is also easy to hear claims that sunflower oil is “heart-healthy” cooking oil, but is there truth to this?

This article provides an in-depth guide to sunflower oil and its nutritional and chemical properties.

What Is Sunflower Oil?

Glass Bottle of Sunflower Oil Next To Flower and Seeds.

Sunflower oil is an edible oil made from the seeds of the sunflower plant (Helianthus annuus).

This oil is one of the most common vegetable oils, and global production hit 19.45 million metric tons in 2019 (1).

The fat content of sunflower oil is primarily unsaturated fat, and it is mainly a source of omega-6 polyunsaturated fatty acids.

Uses

Food companies widely use sunflower oil in their packaged food products, particularly in snacks like potato chips.

Since the oil is cheap, it is common to find sunflower oil in homes. The oil is often used for frying and sauteing.

How Is It Made?

The majority of commercial sunflower oil goes through a lengthy production process which involves refining, bleaching, and deodorization (2).

For this reason, the oil is also known as an RBD oil; a refined, bleached, and deodorized oil.

This production process involves following the steps below in order;

  • Cleaning to remove any impurities from the oil and then heating and drying the seeds.
  • The mechanical pressing of the seeds to extract 50-75% of the oil.
  • Next, the leftover seed meal is treated with solvents such as hexane to extract more oil.
  • After extracting all the oil, the added solvents need removing from the oil via a heat and steam distillation system.
  • Following this, the sunflower oil undergoes degumming, bleaching, and deodorizing processes to make it edible and give it the required color and aroma.
Key Point: Sunflower oil is a common refined vegetable oil used around the world.

Nutrition Facts

Before we discuss the oil’s relative health properties, here are the full nutritional values for an average serving of sunflower oil.

The source of the nutrition data is the USDA’s National Nutrient Database (3).

Nutrition Facts For Sunflower Oil (Per tbsp Serving)
Calories/Nutrient Amount
Calories 120 kcal
Carbohydrate 0 g
Fat 13.60 g
  Saturated Fat 1.40 g
  Monounsaturated Fat 2.65 g
  Polyunsaturated Fat 8.94 g
    Omega-3 Fatty Acids
    Omega-6 Fatty Acids 8.87 g
Protein 0 g
Vitamin E 5.59 mg (28% DV)
Vitamin K 0.7 mcg (1% DV)

Fatty Acid Profile

  • Palmitic acid and stearic acid are the main saturated fatty acids in sunflower oil.
  • Oleic acid is the source of the monounsaturated fatty acids.
  • Linoleic acid is the polyunsaturated fat.
Key Point: As shown in the nutritional values, sunflower oil is a pure source of fat, and it contains significant amounts of omega-6.

Does It Have Any Benefits?

Like with any isolated source of fat, there is not a lot of nutritional value in sunflower oil.

However, the oil does contain a reasonable amount of vitamin E, which is a fat-soluble vitamin with antioxidant properties (4).

Generally speaking, most fats contain vitamin E as it helps to protect the fatty acids from oxidizing (5).

Aside from this vitamin E content, the oil is also widely available and affordable.

However, there are also some important concerns to consider regarding sunflower oil and the fatty acids it contains.

Key Point: Sunflower oil contains a moderate amount of vitamin E.

Sunflower Oil Has Poor Oxidative Stability, and May Produce Large Amounts of Polar Compounds

On the negative side, one of the biggest concerns surrounding sunflower oil is that it can generate polar compounds (oxidation products such as aldehydes) when heated.

Research suggests that consuming these polar compounds can cause oxidative stress in the body. On this note, oxidative stress can raise the long-term risk of various chronic diseases (6).

An independent lab recently conducted an extensive study to test the oxidative stability of popular cooking oils. In this study, the researchers heated the various oils to different temperatures to see the effects this had on the oil (7).

Unfortunately, this study showed that sunflower oil produces large amounts of oxidation products, and particularly so during longer cooking times.

For example, tests showed that sunflower oil contains around 6% polar compounds in its raw state.

After heating for 30 minutes at 180°C (356°F), this rose to 10%. At the three hour mark, sunflower oil contained a higher percentage of polar compounds (17-18%) than any other cooking oil.

Sunflower Oil Versus Other Cooking Oils

The table below demonstrates how sunflower oil compared to various other cooking oils regarding oxidative stability and changes in polar compounds after cooking;

Table Showing the Oxidative Stability of Various Cooking Oils.

In summary, the data here show that (7);

  • Sunflower oil contained the third most polar compounds out of any oil before heating.
  • After heating, sunflower oil’s polar compound content increased more than any other cooking oil.
  • Sunflower oil had the least oxidative stability out of all the oils. It was slightly less stable than grapeseed oil, which had the second lowest oxidative stability. It was significantly more prone to oxidation than the other oils.

Also, there is another recent study that compared the oxidative stability of sunflower oil to three other options;

  • Camellia oil
  • Perilla oil
  • Palm oil

Among these four oils, palm oil had the highest oxidative stability, and sunflower oil had the lowest (8).

Why Is Sunflower Oil Prone To Oxidation?

Three primary factors can influence the oxidative stability of a type of fat;

  • The level of saturation (polyunsaturated fats have the lowest oxidative stability) (9).
  • Vitamin E content of the fat (10).
  • Polyphenols (refined sunflower oil barely contains any) (11).
Key Point: Regular sunflower oil has poor oxidative stability and appears to generate various polar compounds when heated.

Sunflower Oil Contains Large Amounts of Omega-6 and Significantly Impacts the Omega-6 To Omega-3 Ratio

A single tablespoon of sunflower oil contains nearly nine grams of omega-6 and virtually no omega-3.

Omega-6 is one of two essential fatty acids that the human body requires to function. This fatty acid plays a crucial role in growth and development, wound healing, and more (12).

Generally speaking, omega-6 has pro-inflammatory properties. In contrast, omega-3 has anti-inflammatory biological functions (1213).

However, despite being essential, we only need small amounts of omega-6, and some researchers believe that excessive amounts could be harmful.

The reason for this is disagreed upon, however.

Why Might the Omega-6 To Omega-3 Ratio Matter?

Some researchers believe that an imbalanced ratio of omega-6 to omega-3, which can be up to 20:1 in the modern diet, can put the body into a pro-inflammatory state. By comparison, the evolutionary ratio was approximately 1:1 (14).

In this regard, excessive amounts of omega-6 may impair the biological activity of omega-3.

Linoleic acid (the primary omega-6 fatty acid) can block the uptake of DHA and EPA (omega-3 from animal sources) into tissues. Additionally, linoleic acid also competes with alpha-linolenic acid (ALA) for absorption. ALA is an omega-3 precursor found in plant foods (15).

That said, this issue is still not fully understood, and contrasting evidence exists.

For instance, some studies show that high blood levels of linoleic acid (omega-6) do not increase markers of inflammation. However, this research only took absolute omega-6 status into account, and the omega-3 status of the participants was not clear (1617).

For those who wish to maintain a more balanced omega-6 to 3 ratio, sunflower oil is not an ideal choice.

Key Point: Sunflower oil is exceptionally high in omega-6 fatty acids. Excessive intake of omega-6 compared to omega-3 may potentially have adverse effects.

High Oleic Sunflower Oil May Be a Healthier Option

For those who wish to use sunflower oil, it is worth noting that there is a different type available: high oleic sunflower oil.

‘High oleic’ means that the fat contains high amounts of oleic acid (at the expense of the polyunsaturated omega-6 content). This high oleic oil is made by the conventional breeding of sunflower plants to produce seeds that are rich in oleic acid.

Oleic acid is a monounsaturated fatty acid which we can also find in extra virgin olive oil (1819).

There are several benefits of high oleic sunflower oil compared to the regular version;

  • It has an entirely different fatty acid profile, and it is much lower in omega-6 (20).
  • High-oleic sunflower oil has much greater oxidative stability compared to the regular version. The oil is more shelf-stable and less prone to oxidation during cooking (21).

How Does High Oleic Sunflower Oil Compare To Regular Sunflower Oil?

The table below shows how the fatty acid profiles of regular and high-oleic sunflower oil differ per tablespoon serving (322);

Fatty Acid Profile of Regular Sunflower Oil vs. High Oleic Sunflower Oil
Type of Fat Regular Sunflower Oil High Oleic Sunflower Oil
Saturated 1.40 g 1.38 g
Monounsaturated 2.65 g 11.7 g
Polyunsaturated 8.94 g 0.53 g
Omega-3 26.9 mg
Omega-6 8870 mg 505 mg

As we can see, the high oleic version of the oil is much lower in omega-6.

Therefore, it should provide better heat stability.

Key Point: There is a high oleic version of sunflower oil which offers many benefits over the standard oil.

Final Thoughts

Overall, regular sunflower oil has more drawbacks than benefits.

While the high oleic variety offers numerous improvements, it is probably better to stick to more proven cooking oils.

For a like-for-like alternative, extra virgin olive oil is one of the most evidence-backed oils.

Aside from this, other cooking oils that have excellent oxidative stability include animal fats and coconut oil.

Credit: nutritionadvance

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The 11 most #beautiful #train #stations around the #world

TRAVELING BY TRAIN is a time-tested method to enjoy seeing parts of countries we may not otherwise experience. Whether commuting or taking a long-distance journey, architecture, history, and artful aesthetics can make that wait for the next train pass in no time at all.

Here are some of the most beautiful, inside and out, train stations around the world.

1. Estação de São Bento, Porto, Portugal

Sao Bento railway
The first train pulled into the station in São Bento in 1896. Architect Marques da Silva drew inspiration from Parisian architecture for its exterior and, inside, artist Jorge Colaço spent 14 years crafting a massive azulejo tile mural.
Sao bento
Even those in a hurry slow down to gaze upon its 20,000 hand-painted, tin-glazed, blue and white tiles. This is a busy destination for trains heading to the suburbs of Porto, as well as to and from Portugal’s capital city of Lisbon.

2. Antwerp Centraal Station, Antwerp, Belgium

Antwerp

Officially noted by the media as one of the world’s most beautiful railway station, this stone-clad terminal was originally constructed between 1895-1905.

Antwerpcentraaal
Designer Louis Delacenserie designed the building using over 20 types of marble and stone. The impressive multi-level glass and iron vaulted ceiling survived the V-2 bombs of World War II. Delacenserie definitely used his imagination in the creation of this space: it can be assigned no particular architectural style other than just being simply stunning.

3. Grand Central Terminal, New York City, New York

Grand central station viaduct and entrance

The world’s largest train station welcomes travelers beneath the ticking face of the world’s largest Tiffany clock. Over the rush of the workday crowds, an aquamarine ceiling bends with six gold-leafed signs of the zodiac, famously painted in reverse order.

Main hall grand central terminal

Built by Cornelius Vanderbilt in 1871, customers can still purchase tickets through the original gold barred ticket windows and entertain themselves during layovers with whispering galleries, secret bars, and a stop at its ever-popular Oyster Bar.

4. Estación de Madrid Atocha, Madrid, Spain

Atocha

This station’s most striking feature is the lush greenery of the tropical garden growing in its main concourse. It was Madrid‘s first and largest train station when built in 1851, but a 1992 fire forced the building of a more modern structure adjacent to the historical one.

Station Atocha

Though trains now leave from the new building, the original Atocha station structure is alive with shops, cafes, and even a nightclub.

5. St. Pancras International, London, England

St Pancras

The imposing Victorian structure has a red-brick, Gothic facade that is unyielding. But the station softens inside, where one can grab a seat at Europe’s longest champagne bar.

London train

The massive station took 20 years to build and, upon its completion in 1868, it was for some time the largest enclosed space in the world. Seemingly untouched by the battering of bombs in World War II, St. Pancras is a gateway to Britain’s National Rail network.

6. Gare de Lyon, Paris, France

Paris train station

Commissioned for the 1900 World Exposition, this station is an exemplary standard of period architecture with fine Beaux-Arts details. Trains head to destinations in the south of France, as well as Switzerland, Italy, Spain, and Germany. Over the decades, its famous clock tower has overseen the regular comings and goings of millions, including Jean Cocteau, Salvador Dali, and Brigitte Bardot.

7. Chhatrapati Shivaji Terminus, Mumbai, India

Chatrapati Shivaji

Built to honor Queen Victoria, construction of this massive station was completed in 1888. A fusion of Western and Eastern styles, the palace-like exterior served as a symbol of Bombay’s prestige within the British Empire and has earned it a spot on the list of UNESCO World Heritage Sites. The terminal now connects Mumbai and its suburbs with an impressive 3 million commuters passing through it each day.

8. Dunedin Railway Station, Dunedin, New Zealand

Dunedin new zealand

Architect George Troup became known as “Gingerbread George” after the completion of this ornate, Flemish Renaissance-style station in 1906.

Constructed of basalt from the small town of Kokonga and white Oamaru stone, it has become a regular stop for tourists looking for photo opportunities and a jump-off point for scenic trips on the local Dunedin line.

9. Kanazawa Station, Kanazawa, Japan

Drum gate japanese train station

Originally opened in 1898, this station became internationally known when the modern tsuzumi(drum) entrance to the station was unveiled in 2005. A dome of aluminum and glass shelters travelers from the weather while also filtering light into the shops and restaurants inside.

The introduction of such large-scale modern architecture to this traditional town was not particularly well-received at the time but has since attracted its fair share of admirers.

10. Helsinki Central Station, Helsinki, Finland

Helsinki finland train station

Originally built in 1862, this station proved to be too small for its needs, so in 1904, a contest was opened for a new design. Of the 21 entries, a design of National Romanticism was chosen, sparking a debate over public building design, many calling for a more modern, practical look. Luckily, the winning architect, Eliel Saarinen, was happy to oblige. Clad mostly in Finnish granite, this station opened in 1919 and is emblematic of Saarinen’s signature Art Nouveau style. Four massive sentry statues holding spherical lights oversee coming and goings of hundreds of thousands of commuters each day.

11. Liège-Guillemins Station, Liège, Belgium

Gare de Liege train station

Just outside of Brussels lies Liège, Belgium‘s third-largest city, and its gateway for high-speed trains across Europe. The first railway station of Liège-Guillemins was inaugurated in May 1842 but this most current inception was introduced in 2009.

Liege Guillemins train station

The design of glass, steel, and white concrete by Santiago Calatrava has earned accolades in contemporary architecture, and the light that permeates the structure makes a long, commute much kinder. 

CREDIT: matadornetwork

#Top #Ten #Beaches In The #World

Be it a budding traveller, or even a seasoned one, beaches never seem to leave the bucket lists of them, and rightly so! While some travellers incline toward wide, open beaches with crowds of activities and individuals to see, others lean toward more of abandoned shorelines with quiet waters.

For all sorts of you beach lovers, we have curated a list of top ten beaches in the world, which includes the lively ones as well as the serene ones!

1. Maundays Bay, Anguilla

Considered one of the best beaches in the world by seasoned travellers, it is hard to believe that this beach is rarely ever crowded, which gives you serenity lovers an incentive to visit the beach as long as it remains that way!

It is considered that tiny Anguilla has the best beaches in the Caribbean, and a very decent food scene. So, we suggest that you don’t miss out on this!

Where to stay: best Hotels in Anguilla:

1. Malliouhana, Auberge Resorts Collection.
2. Royal Palms Holiday Suites Hotel, Anguilla.
3. Carimar Beach Club.
4. Hotel Le Toiny, St Barths.
5. Christopher St Barth.
6. Quintessence Hotel, Relais & Chateaux.

2. Baia do Sancho, Fernando de Noronha, Brazil

Baia do Sancho is located on a small island of Fernando de Noronha in Brazil. Agreed upon as one of the most picturesque beaches one can think of, Baia do Sancho is inundated with the turquoise waters and vibrantly coloured fauna hidden behind proud cliffs. Its laurels include being rated as the number one beach in a lot of travel blogs!

3. Blue Lagoon, Fiji

This beach is one of the most peaceful beaches there are! This pristine and serene location is something Fiji is proud of. Indulge in Snorkelling, Scuba Diving and whatnot! Giving you an overwhelming, natural fantasy, Blue Lagoon, Fiji is a beach you cannot miss exploring!

4. Kiawah Island, South Carolina , United States

Kiawah Island, a mostly private, gated community, a very brief drive from Charleston International Airport is a low-country winner. East and West Beach, combined, expand for 10 miles along the Atlantic. Public beach access is at Beachwalker County Park, at the famous island’s far southern end. The sand is flat, the water is not very deep, there are lifeguards on duty all the time, and you can rent beach chairs and umbrellas rentals.

5. Radhanagar Beach, India

One of India’s most beautiful and most acclaimed beaches, Radhanagar is a stunning stretch of sugar-white sand on Havelock Island, which is a part of the Andaman and Nicobar Islands, off India’s eastern shore. The sand is bordered by a verdant forest, and thriving coral reefs offer great snorkeling.

6. Anakena Beach, Easter Island, Chile

This beach on the infamous Easter Island in Chile, far out into the large Pacific Ocean, has soft coral sands and crystal clear water. A considerable amount of palm trees in the sand offer shade, and eight of the island’s famous storied stone statues look over this earlier sacred land of the island’s noble family.

7. Whitehaven Beach, Australia

Whitehaven Beach, very correctly juxtaposed, has really pretty white sands, dark green rainforests, and crystal clear waters. It’s a wild island, part of the Great Barrier Reef, and by far the most beautiful location to experience in Australia, beach-wise.

8. Navagio Beach, Greece

A very picturesque setting awaits you at Navagio Beach, an exposed cove on the famous coast of Zakynthos. Tourists and travellers come from all corners of the world to grab photos of the incredibly famous ship wreck, called Panagiotis. The deep blue water is spectacular, and in contrast to the white cliffs and sand.

9. Anse Lazio, Praslin, Seychelles

Very popular as a honeymoon spot, Anse Lazio draws travellers from all around the world because it’s secluded, romantic and oh-so-pretty! The Seychelles are located in the centre of the beautiful Indian Ocean, north of Madagascar. Anse Lazio beach is located in the northwest of Praslin Island and has some of the best diving in the world!

10. El Nido, Philippines

Considered as a spectacular pristine beauty, this serene location needs to be in your bucket list! This place is without any debate, beautiful beyond measure. With beaches stretching for miles, this place is a true breath-taker. Shockingly, El Nido remains steadily under the radar, even though it continues to rank highly in rankings when it comes to the best beaches in the world. With the bluest of waters and one of the best places to watch the sunset with your special someone, this is one location you do not want to miss!


We hope to have satisfied your inner wanderlust’s appetite by putting together top 10 beaches in the world! Pack your swimwear and snorkelling equipment, and get ready for exploring a few of the best beaches our world has to offer!

Credit: ceoworld

#Google launches ‘#Bolo’ to #tutor #children to #read #Hindi, #English

  • Google’s Bolo app, which is being launched in India first, uses speech recognition and text-to-speech technology
  • Bolo will be available on Google Play Store in India for all smartphones running Android 4.4 (Kit Kat) and higher

Tech giant Google Wednesday unveiled a new app ‘Bolo’ that aims to help children in primary school learn to read in Hindi and English.

The free app, which is being launched in India first, uses Google’s speech recognition and text-to-speech technology.

The app features an animated character ‘Diya’, who encourages children to read stories aloud and helps if the child is unable to pronounce a word. It also lauds the reader when he/she completes the reading.

“We have designed the app to work offline, so users need to just download the under 50MB app once and then they have access to close to 100 stories in Hindi and English that the children can read out loud and improve their reading skills,” Google India Product Manager Nitin Kashyap told PTI.

Bolo will be available on Google Play Store in India for all smartphones running Android 4.4 (Kit Kat) and higher, he added.

Citing the annual ASER 2018 report, Kashyap said, it was found that only half of students enrolled in grade 5 in rural India can confidently read a grade 2 level textbook.

“Lack of reading ability can significantly impact further education, and ultimately children’s ability to realise their full potential. Limited access to quality material, under-resourced infrastructure, and barriers to learning outside the classroom are some of the challenges that children often face,” he added.

Google piloted the ‘Bolo’ app in about 200 villages in Uttar Pradesh and the early results are very encouraging with 64 per cent of children showing an improvement in reading proficiency in just three months, Kashyap said.

“We are now actively working with a number of non-profit partners to take the app to more people across the country who could benefit from it,” he said.

Kashyap said the company is also looking at expanding the app to other Indic languages like Bengali, soon.

To ensure safety of the child, all personal information always stays on device. The users are also not asked for details like email ID and gender for logging into the app.

“This story has been published from a livemint feed without modifications to the text.”

5 #Mistakes to Avoid in Your Next #Interview

Interviewing is often a fraught exercise. You’re threading the needle between selling yourself and your accomplishments, while also being humble and self-aware. Say too much and you’re unlikeable. Say too little and people wonder if you have the skills.

Keep in mind that the interviewer hasn’t done your job at your company, and they can’t read your mind. So, instead of simply listing out all the things you did at your last job, speak to the value that your work added to the team, product, or company.

And be authentic. While the pressure of the interview can make it hard to really be yourself, try to shake off the nerves. The connection you forge with your interviewer(s) can have a big impact.

So, want to nail your next interview? Read on for five of the most common mistakes I’ve seen while interviewing hundreds of candidates at Facebook.

1. Being Unprepared

During an interview for a role on the Facebook Marketplace team:

Interviewer: What are your thoughts on the Marketplace experience?

Candidate: I’ve never used it.

I would understand if the product were an enterprise service, but this is a consumer product. Buying or selling something on Marketplace takes a short amount of time and money.

The Lesson: By not bothering to familiarize yourself with the product or the space, the interviewer is left wondering if you even want the job since you didn’t put in the time to test out the experience.

2. Appearing Apathetic

During an interview at Facebook for a Product Management role:

Interviewer: What makes you want to work at Facebook?

Candidate: A recruiter reached out to me, so I thought I would come in.

The interviewer has invested their energy and passion into the company they are at, and they want to hire someone who has the same commitment and excitement. Hearing you say you don’t really have a particular interest in their company is an instant turn off.

The Lesson: If you are unsure of your interest, say you are excited about the opportunity to learn more rather than give a half-hearted reply.

3. Focusing on the Wrong Things

Interviewer: What are you looking for in your next role?

Candidate: Growing my scope and managing a larger product set.

Scope and impact go hand in hand. Proving yourself makes it possible for you to grow your influence. Interviewers want to work with someone humble and willing to learn, not someone who sees the job as a stepping stone to something more.

The Lesson: Explain how you want to further the company and the team, not just yourself. Show you’re a team player by explaining how you’ve successfully managed projects through to the end.

4. Lacking Self-Awareness

During an interview called Leadership + Drive where they test for self-awareness and willingness to take feedback.

Interviewer: What area do you want to work on? What is your biggest gap?

Candidate: I work too hard and care too much.

This is not a trick question. What really is your greatest weakness? Couching it in a positive response makes interviewers think you are not self-aware enough to provide an answer, which means you are not open to growth. Our culture at Faceboook encourages us to “be open” and we look for people aware of their areas of growth.

The Lesson: By sharing what you are working on and what clear, concrete steps you are taking to improve, you will build a connection with the interviewer and humanize your challenges.

5. Selling Rather Than Listening

Interviewer: We have struggled with product market fit on this product for months.

Candidate: That’s easy. I have done it a dozen times before, here’s how.

A strong candidate is a great listener. Asking and learning what meaning is behind the question is important. Show you are intellectually curious and want to adapt new information.

The Lesson: When you’re in an interview, listen to the question, but also consider the rationale behind it. The interviewer is asking the question to learn more about your skill set. How you respond says a lot about your ability to not only answer the obvious question, but also your deductive reasoning skills.

When I leave a great candidate at the end of an interview, I can’t wait to work with them. There is a ‘fear of missing out’ feeling on all of the incredible things I can imagine them doing.

So, during your next interview demonstrate that you will bring a level of commitment and energy to the job by showing a passion for the space, the company, and the people. Enable an interviewer to see your mindset, flexibility, and self-awareness so they know you can listen to feedback and grow. And, connect with them on a human level. Show you are someone they would love to work in the trenches with everyday.

The No. 1 #Way To #Bungle A #Job #Interview

Just about every time I walk into a Starbucks these days, I run into someone preparing for a job interview—and almost always they’re amped up on caffeine and headed for disaster. No matter how much they rehearse and prepare, they can’t avoid the No. 1 way to mess up a job interview: failing to master the mental game.

And it happened again.

While in a Starbucks the other day, I spotted a young man in a suit and tie, lip-syncing and gesturing with his hands—clearly rehearsing for something. Suddenly, he rushed away, leaving his laptop and briefcase on the table.

Fifteen minutes later, he returned—face pale, jacket off, shirt damp with sweat. He thanked me for keeping an eye on his stuff: “I threw up. This always happens to me before a job interview.”

This guy was a classic example of a disaster in the making: going over and over his resume, as if the hundredth time he practices saying he’s a “self-starter” and a “team player” with a “can-do attitude” will be the key to success. Making it worse, he already had a track record of interview failure. “It’s happened four times in a row,” he admitted. “I know what I want to say, but when I get in the interview I just freeze.”

When he went back to his one-man-show rehearsal, silently going through his “script,” I just had to stop him. “Sorry, but you need to change your approach—and fast.”  Here’s what I told him:

Get out of your own head: In the best case, a job interview is somewhere between a trip to Disneyland and a visit to the dentist to get your wisdom teeth extracted. You’re looking forward to it, but you also dread it. In the worst case (such as this guy), it’s all dentist, peering into the farthest reaches of your gum line and calmly saying, “You might feel a pinch (code for “this is going to hurt like hell”). Stop psyching yourself out!

You’re not auditioning for The VoiceAt the eleventh hour, there’s nothing on your resume that you haven’t read countless times before. Stop rehearsing! This isn’t time to decide how to answer the predictable, standard questions about your accomplishments, strengths and weaknesses, or how you picture yourself contributing. You should know that long before. In the hours before the interview, it’s not about content—it’s about composure.

You’re not being interrogated. No one is going to shine a light in your eyes and ask you where you were the night of the fourteenth. It’s a conversation, pure and simple. It starts from the moment you arrive. Smile at people, make small talk with everyone. Observe your surroundings and pick up on any detail—a picture on the wall, the view—that you can comment on to break the ice. During the interview, don’t wait until the end to ask questions. Make sure it’s a give-and-take between you and the interviewer(s). You’ll feel more relaxed and in control.

Think about your dog (or another loved one): No matter how much you want the job, this interview is not the most important thing in your life. Family, friends, your pet all outrank it, because they reflect who you are as a person. Keep a picture of what matters most to you on your phone or in your pocket. Just before heading into the interview, take a last look at that photo to keep your perspective about who loves you. Think about when the interview is over and you’re going home to see your family, relaxing with friends, walking your dog. Imagine how you’ll feel then. Picturing a successful outcome will go a long way to achieving that reality.

Breaking the cycle. The young man at Starbucks had more than two hours before his job interview two blocks away. If he sat there through 120 agonizing minutes, I doubted he’d even make it through building security. He needed to break his pattern. I asked him about his passion and interests outside of work—who he was, not just what he did. “Art,” he said, without hesitation. Across the street from the Starbucks was a museum. I reached in my pocket, pulled out a twenty and insisted he let me treat him to admission. “Go look at something beautiful,” I told him. “Change your thinking.” He protested a little—breaking the rehearsal habit was tough—then put away his resume, picked up his briefcase, thanked me, and headed for the door.

Later in the day, I received an email. “Loved the museum—great art. And, I’m headed for round two next week!!”

After conquering the mental game (and some stomach issues), nailing the interview was easy.

CREDIT: FORBES

#Full #list of #Indian #public and #bank #holidays in #2019

Full list of public and bank holidays in 2019 in India.

Planning trips and going on adventure in the new year in your mind? Or booking your travelling arrangements soon enough to be with your families when the holidays come around in 2019? You will need a complete list of public holidays to set your plan in motion

Here you go then –

January 2019

1 Jan       Tuesday     New Year’s Day

13 Jan     Sunday      Guru Govind Singh Jayanti

13 Jan     Sunday      Lohri

14 Jan     Monday     Makar Sankranti

15 Jan     Tuesday     Pongal

26 Jan     Saturday    Republic Day

February 2019

10 Feb     Sunday       Vasant Panchami

19 Feb     Tuesday      Shivaji Jayanti

19 Feb     Tuesday      Guru Ravidas Jayanti

 March 2019

1 Mar       Friday              Maharishi Dayanand Saraswati Jayanti

4 Mar       Monday          Maha Shivaratri/Shivaratri

21 Mar     Thursday         March Equinox

20 Mar     Wednesday     Holika Dahana

21 Mar     Thursday         Holi

21 Mar     Thursday         Dolyatra

21 Mar     Thursday         Hazarat Ali’s Birthday

April 2019

6 Apr        Saturday        Chaitra Sukhladi

13 Apr      Saturday        Rama Navami

14 Apr      Sunday           Vaisakhi/Mesadi

14 Apr      Sunday           Ambedkar Jayanti

17 Apr      Wednesday    Mahavir Jayanti

18 Apr      Thursday        Maundy Thursday

19 Apr      Friday             Good Friday

21 Apr      Sunday           Easter Day

May 2019

1 May       Wednesday   May Day

18 May     Saturday         Buddha Purnima/Vesak

31 May     Friday             Jamat Ul-Vida

June 2019

5 Jun        Wednesday    Ramzan Id/Eid-ul-Fitar

21 Jun      Friday             June Solstice

July 2019

4 Jul         Thursday           Rath Yatra

August 2019

4 Aug       Sunday                Friendship Day

12 Aug     Monday              Bakr Id/Eid ul-Adha

15 Aug     Thursday             Independence Day

15 Aug     Thursday             Raksha Bandhan (Rakhi)

17 Aug     Saturday             Parsi New Year

24 Aug     Saturday             Janmashtami

September 2019

2 Sep         Monday               Ganesh Chaturthi/Vinayaka Chaturthi

10 Sep       Tuesday               Muharram/Ashura

11 Sep       Wednesday          Onam

23 Sep       Monday               September Equinox Season

October 2019

2 Oct          Wednesday         Mahatma Gandhi Jayanti

5 Oct          Saturday              Maha Saptami

6 Oct          Sunday                Maha Ashtami

7 Oct          Monday               Maha Navami

8 Oct          Tuesday               Dussehra

13 Oct        Sunday                Maharishi Valmiki Jayanti

17 Oct        Thursday             Karaka Chaturthi (Karva Chauth)

27 Oct        Sunday                Naraka Chaturdasi

27 Oct        Sunday                Diwali/Deepavali

28 Oct        Monday               Govardhan Puja

29 Oct        Tuesday               Bhai Duj

31 Oct        Thursday             Halloween

November 2019

2 Nov        Saturday               Chhat  Puja (Pratihar Sashthi/Surya Sashthi)

10 Nov      Sunday                  Milad un-Nabi/Id-e-Milad

12 Nov      Tuesday                 Guru Nanak Jayanti

24 Nov      Sunday                  Guru Tegh Bahadur’s Martyrdom Day

December 2019

22 Dec       Sunday                  December  Solstice Season

23 Dec       Monday                 First Day of Hanukkah

24 Dec       Tuesday                 Christmas Eve

25 Dec       Wednesday            Christmas

30 Dec       Monday                  Last day of Hanukkah

31 Dec       Tuesday                  New Year’s Eve

These #habits can make you #lose your #job in 10 #days

You can lose a guy in 10 days. You can lose job in 10 days as well. So, stop what you are doing and undo the damage by learning an alternate set of behaviours.

Like the Hollywood movie, How to lose a guy in 10 days, here is a take on how to lose your job in 10 days. There is also a long term plan in each case. What if you don’t wish to lose your job? Then figure out if you are applying any of these job-losing tactics unconsciously. Stop what you are doing and undo the damage by learning an alternate set of behaviours.

  • Day 1 Show up late

Turn up late for work. Repeat daily. This works even better if you have just joined your new job. Reach late for team discussions since you believe nothing gets done in the first 30 minutes. As a long-term tactic, make a habit of missing deadlines and staying absent from meetings. Keep people waiting where possible and make their work suffer.

  • Day 2 Bad dress day

Did you party a little too hard last night? Let everyone know by showing up at work hung over and with a reluctant attitude. Or arrive unkempt, still dressed in what you wore to bed. Fail to find time for a shower on weekdays. That’s what weekends are for. In the long term, apart from poor personal hygiene and being a eyesore, also ignore both stated and unspoken office etiquette, thus making people uncomfortable.

  • Day 3 Not my problem

Learn your job description inside out and stick to it meticulously. Refuse to do anything that was not specified earlier. Take no responsibility and offer no help if people ask for it. For an extended strategy, do not volunteer for extra projects and stay away from initiative and leadership. Be the kind of employee who barely gets a ‘Meets Expectations’ rating every year.

  • Day 4 Gossip master

Start your day by speaking ill about someone you interacted with yesterday. Share any secrets and personal details you may have learnt about a colleague. Aim to master the art of office gossip and negativity over time. In the long term, experiment with false stories that attract attention. Lack of integrity works very well when you are seeking to get fired.

  • Day 5 Conserve energy

Indulge in an ‘energy conservation day’ and avoid work altogether. Preferably call in sick day at office and head out to the mall to unwind. If you are at the office, take time to catch up with friends and family over the phone. In the long term, make sure you exhaust all your leave and use office time for personal work. Never double check your work, and ensure that your colleagues are surprised when you actually meet a deadline.

  • Day 6 Don’t speak

Silence is golden and today you will not speak. Ignore everyone because you are superior, or shy, or because no one is worth talking to. In the long term, keep to yourself and never get involved in any discussion. Shy away from professional conflict and connecting or bonding with colleagues. Never own up to your mistakes or apologise. Also, don’t step forward to claim credit for your work. Surprisingly, staying invisible at work does not protect you. It gets you fired for being irrelevant.

  • Day 7 Say it all

Today is the day to speak without any filter. Complain to everyone about everything that is wrong with the office and your job. Take time to speak to the HR about the exit policy and how much money you will receive if you quit. For an extended impact, hog the spotlight and take credit for everyone else’s work while pointing out their shortcomings in public.

  • Day 8 Don’t listen

Make work simple today by refusing to listen to everyone. Keep to yourself, walk away when someone is speaking and ignore all directions, suggestions and queries. In the long term, stop learning new stuff on the job. Refuse to change and claim, “It’s always been done this way”. You should soon find yourself making way for a replacement.

  • Day 9 Go Social

Spend time with your cell phone today. Invest all your hours in Instagram, Snapchat and WhatsApp. Make sure the world knows what you are doing every moment. Over time your employer will know that you are always available online through your social media accounts. So why bother calling you to the office?

  • Day 10 Boss around

If you haven’t been fired yet, here’s your instant fix for today. Abuse your boss in public and end it all with a slap. Don’t forget to pick up your bag while security escorts you outside. For a slower strategy, having an intimate personal relationship with your boss works the same way. The resentment of colleagues and senior managers to perceived favouritism and improper behaviour will cost you the job and a messy break-up will follow.

Don’t #Chase The #Money! There Are More #Important Things To Look For In A #Job

There is recent news that the U.S. jobs market has picked up, and many people are looking to change jobs. Most job seekers are described to be looking for either money or advancement, but for what long-term career advantage? Whether or not you’re now looking for a new job, it may be a good time to get ready. What criteria will you use in seeking your next job, and how can you prepare? Here are some pointers.

Don’t chase the money. This is the most fundamental advice of all. The more your focus is on the money, the more you are playing into other people’s ideas about your career and career success. Of course, you will need a basic level of income to live your life, but there are many other considerations you can apply in owning your career. How about, for example, having a more engaging job? Or what about a more worthwhile, family-friendly or socially useful job?

Look for new learning. One fundamental consideration is to look for new learning. A successful job change will close one learning chapter in your career, and open another chapter. Moreover, if you look after your learning, the money will often follow. What learning can you expect to gain from your new job? What career trajectory will that take you on? Will you become more skillful in your occupation, or gain more opportunity to apply your skills in the marketplace? What can new learning mean for you?

Seek new relationships. This proposal complements the one above. Most learning takes place on the job, and much of it will involve other people – mentors to show you the ropes, customers to share their side of the story and occupational peers to give you the benefit of their experience. Aside from any learning consideration, you can also use your existing abilities to build your reputation, and thereby open new doors of opportunity that would otherwise not become available.

Show your commitment. Showing your commitment can make an essential contribution to gaining a job offer. Many young accounting graduates, for example, look alike. Many applicants for CEO positions can look alike, too. So a primary concern of the recruiter is whether you will invest the necessary hours, and show the required initiative to get the job done. You need to make sure you emphasize what your commitment will be, and illustrate that from your past experience.

Say what you would like. This is something that either deferential or cavalier job seekers may avoid. They don’t want to speak out of turn, or haven’t thought things through, so they don’t express their own career interests. If you behave like that, it will work against you. Show an interest in where the recruiting company would like to go, and expect them to show an interest in where you would like to go. If you both do that, you will each be able to recognize a good match.

The issues of money, learning, relationships, commitment and your career future will all be in play in any recruitment process. Moreover, making sure you are clear about what you would like from your next job is important to your career. You will be able to quickly respond to a new job opportunity when it is advertised – and also to network in search of new opportunities before they are advertised!

5 #Reasons Every #Newbie #Freelancer #Needs A #Mentor

When you work as an employee, you often have mentors. This is true, even if there is no formal mentorship program in place. You can nearly always count on your boss or even a more seasoned coworker for guidance and feedback. You may even find someone to help keep you sorted when it comes to your future goals. For freelancers, this doesn’t happen automatically.

This is a shame because freelancers, especially new ones, need mentors just as much as anyone else. Here are five reasons why as well as tips on how you can find potential mentors and build relationships with them.

1. Mentors can provide industry-specific insights

If you can find a mentor who is experienced in your field, they can provide you with insights that you may not get anywhere else. Think of them as kind of being a walking, talking, unofficial guidebook. They know the unspoken truths.

They can, for example, let you know which ‘influencers’ are actually considered to be quite disreputable. A valuable mentor will be able to tell you which tools and training are valued by others, and which are a waste of time.

2. A mentor can offer an honest perspective

One challenge freelancers have is setting goals for business and personal growth. Without someone to provide an objective, outside in perspective, all you have is your own wishes and opinions on your abilities to go on. Sadly, those aren’t always objective or accurate. This is why it’s so important to connect with a mentor who is willing to be truly honest with you.

For example, let’s say you work in web development. At this point, you largely work as a coder, but you want to get more into the design side of things. Without a mentor, you might simply dive right in and start marketing yourself in web design. Maybe you even pick up a few graphic design tools and learn those as well. After all, why not help people design logos along the way.

The only problem is that you don’t have an artistic eye whatsoever. Your designs are off-putting. You pick colors and fonts that simply don’t work. You don’t ‘get’ how visuals and branding go hand in hand.

If you have a mentor who truly cares about your growth and success, they’re going to be willing to have that tough conversation with you about your skills and give you a reality check.

3. Having a mentor creates accountability

“I’m going to take three classes next semester.”

“I’m going to revamp my website.”

“I won’t end a week without having made 10 cold calls to potential clients.”

As a freelancer, you  undoubtedly make promises to yourself that you will do things to grow your business and improve your skill set. The problem is that nothing happens if you only have yourself to answer to.

With a mentor, you have accountability. There’s someone that you have to report back to. It’s illuminating how flimsy the excuses you use become when you  direct them at someone else. This provides additional motivation for you to stay on top of things, and accomplish the things you need to in order to advance your career.

4. Your mentor can be a career sherpa

Speaking of career advancement, mentors are amazing career sherpas. If they believe you have potential, and that you will make the best of your efforts, many are happy to give you a hand up. This could mean introducing you to industry insiders or recommending you to potential clients. A mentor may even allow you to partner with them on some of their projects.

Another area where they can provide guidance is dealing with difficult clients. For example, they may be able to provide advice on negotiating the terms of contracts. They may even tell you potential clients that you should simply steer clear of.

5. You can bounce ideas and frustrations out of your mentor

Freelancing is difficult work. You have stressors that you must deal with that simply aren’t present in other types of work. Not only are you your own boss, you wear many other hats as well. You are your marketing team, salesforce, technical support, and likely financials person. There’s no buffer between yourself and people who may be rude, clueless, or incompetent. In the fact of all of these things, you  must remain polite, professional, and accommodating.

A good mentor gets this. They understand your frustrations. Even better, their experience allows them to provide advice and perspectives that can help you to deal with these things successfully. Not only that, when you have new ideas, they are your perfect first audience. They’re there to be supportive of your goals, but also honest enough to give you valid input.

If you are new to freelancing, you should consider connecting with a mentor. There are so many career and personal benefits to doing so. Reach out to someone who is more experienced in your field, and you might be surprised at how much you can learn from them.