Staying Safe On The Streets: Avoidance

A man is walking in the park with his wife or girlfriend and suddenly three bad guys come near him with a knife and the well-known line

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Nowadays, violence is more and more common and I thought a series of articles regarding how to spot signs of trouble is a welcome addition.

The first step is avoidance, a very simple, yet often neglected one. Above all else, it means controlling your emotions and, most importantly, your EGO as to not get carried away by negative emotions and start a conflict with someone. A conflict you could have avoided.

You should make yourself a hard target, something robbers and other thugs don”t like. You can use a color coding system to evaluate potentially dangerous situations. Code White means that you are unaware of what”s going on around you, and this is exactly what thugs look for. Code Yellow signifies awareness and observance. You are aware of secluded doorways or entries, comment in your mind what is going on around you. For example, people enter Code Yellow when crossing a busy street.

Code Orange is a rising threat. You may see across the road some suspicious individuals and if they suddenly cross the road towards you, the code

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Of course, the premise is that you always are “switched” to Code Yellow. NEVER allow yourself to stay online casino in Code White, ever again.

Others tactics are avoiding known trouble spots. Never go to bars or clubs that attract suspicious

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While driving, don”t get mad on the other motorists, stay calm and continue driving. There”s no meaning to getting into a fight over such a trivial matter. Don”t take it

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Practice these tactics until they become everyday habits, something so natural to you like putting your seat belt on and some day, who knows, just like a seat belt, they may save your life.

Tips for Carrying out a Home DNA Test

The demand for DNA tests of all types has soared over the past decade. The latest ones to gain popularity are home DNA tests; these are cheaper and considerably more convenient than those DNA tests offered by private clinics or hospitals. Nowadays, you can easily find the DNA testing services you need online, at your local pharmacy or even via mobile vans which can be found in many USA states. Of course, getting hold of your kit from your local pharmacy or from a mobile van kind of defeats the idea of an “at home” test.

Should I opt for an Online DNA test?


As stated, you can purchase your test online or from a pharmacy. If you intend buying your test from a pharmacy it is important to note that all you purchase in this case is a sample collection kit. The kit will set you back only around $40 but once you collect the samples using the oral swabs you find inside the kit, you will need to pay the additional fee for laboratory testing. This will set you back something around another $100.

Online DNA testing companies enable you to do everything from the comfort of your own home. You can place your order and receive the kit at your chosen address. Once you collect your samples, you can then just return them for laboratory analysis. Typically, companies operating online offer an all inclusive cost for the postage of the kit, the DNA analysis and the result.

How do I select a paternity testing provider?

The main criteria for selecting a DNA test provider should be laboratory accreditation. The most widely recognized accreditations in the USA are ISO17025 and AABB (American Association of Blood Banks). Any company offers DNA tests and having these accreditations will clearly state so on their website. What these accreditations do is ensure consistently high level of technical competence for genetic testing facilities. ISO 17025 is a globally recognized accreditation whilst AABB is an important accreditation recognized mainly in the USA. Other countries might have their own specific laboratory accreditation bodies.

What are the best samples to use?

DNA testing technology is so advanced nowadays that minute samples of genetic material can be tested. This is why the sample most widely used is a saliva samples collected by rubbing a swab inside the mouth. The term “saliva sample” is widely used although misleading- it is not your saliva which is analyzed but the cheek cells which get attach to the cotton ended part of the swab when it is rubbed inside the mouth.

Other samples can be used but might not offer such a high probability of success of a saliva sample. The success, in terms of extraction of genetic markers, very much depends on how old the sample is and how it has been stored. It is always best to speak to someone before sending in any samples that are not the standard oral swab samples.

It should be affordable

DNA testing does not need to run into hundreds of dollars to be reliable or accurate. You can have your mind at rest that cheap DNA testing can be very accurate. So as long as you have chosen an accredited laboratory you do not need to worry so much about the price. If you do however, come across a complete DNA test for just $50 or so dollars by a company that also claims to have accredited laboratories, you might want to ask them to provide you with a copy of their accreditation certificate.

Results should be accurate

The results of your DNA test should be accurate (although this very much depends on the type of test you do). It is always worth speaking to somebody about your DNA test so that they can explain the type of results you can expect and how accurate these will be.

Choosing the best samples for a DNA test

DNA testing can be carried out with many different samples. Even the smallest traces of genetic material can provide enough DNA to extract a genetic profile of the person to which the sample belonged.

Which sample do I choose?


In the vast majority of cases, the choice of samples you can actually use will be limited to one or perhaps two. Often people think that DNA can be extracted from any source but the truth is that often this is unlikely or if possible, would be far too costly for a normal direct-to-consumer DNA test. Forensic films often show experts successfully extracting DNA from the lip mark of a glass or from a single cigarette end and whilst this is possible, it requires much more thorough and advanced forensic DNA testing laboratory.

So which sample do you chose? If everyone involved in the test is actually aware of the test and willing to be tested the answer is simple: all test participants can collect their own samples of genetic material by using oral swabs. All one needs to do is rub the swab inside the mouth, under the tongue and inner cheek for about ten seconds and then allow it to dry. This sample is ideal because it always offer a high probability of successful DNA extraction.

If collecting samples with orals swabs is not possible you will need to discuss other samples which might be viable for a DNA test; perhaps nail clippings, used Kleenexes or plucked hairs. The probability of successful DNA extraction will vary depending on the type of sample you use. A used Kleenex offers a 95% success rate whilst a cigarette end offers a 65% success rate. Whilst DNA can also be extracted from a licked envelope the chances of a successful extraction of a DNA profile is of only 25% with this sample.

How do I collect and store the sample?

Different samples might require a different method of sample collection and storage. Oral swabs are the easiest because they can just be placed in a paper envelope and sent for testing. The vast majority of DNA samples should be placed in a paper envelope. Nails clippings or hairs are ideally collected with a pair of tweezers. The most problematic sample to collect, store and post is blood. Medical blood draws are a bit of a hassle to collect; postage of such as sample is also problematic- not only does it need to be packaged in such a way that the sample collection tube does not leak or break, but the sample itself will need special labels and an official certificate declaring that it is free of pathogens.

Postage and storage is not such an issue with other samples – you can in fact test a DNA sample that is several weeks old so as long as it has not been exposed to extreme temperature or chemical solutions that may have altered the DNA.

10 tips that will make everybody sleep better

sleep sheepIt’s estimated that an average 80 year old man sleeps 25 years, just under one third of his life. There is no satisfying answer to why the human organism needs to disconnect from reality during sleep, but one thing’s for sure: it’s one of the most important stages of our lives, often neglected, and responsable directly for your quality of life. Many people still don’t understand and appreciate the benefits of sleeping and ignore the hazards of losing sleep. If you want to find out more about it, read this. Here are some tips that if respected, will make you sleep better, rejuvenate and feel better every single day.

Do the same sleep ritual every time.

There is still much left to understand about the human brain, but scientists pointed out that it prefers working after the same general scheme. Any significant change in the scenario turns into a minor brain alarm that sends out stress signals throughout the body, possibly leading to insomnia. Do the same thing on weekends too.

Go to sleep and wake up at approximately the same time

Of course, the odds are life will put out obstacles in your way and it won’t allow you to stick to your program on some days. The point is not to lose your balance and keep going with your waking hour. Also, when you go to bed, don’t try to force yourself to sleep.

Make the right conditions in the bedroom.

Each of us have our own preferences when it comes to our room. If your a very tidy person having a cluttered room may be keeping you from going to sleep, despite the fact that you may not even realize this. But for most people, having your room clean is not a must. The colour of your walls does have a big impact on you. While having a bright orange will help your creativity, it won’t be so good when trying to sleep, so you really should use some soothing colours such as a light blue or sage green. Your bedroom should be anything but hot, and it should also be quiet and dark. Your bed and pillow should be very comfortable and large enough for you. Also, according to some recent studies, if you do errands on the bed (such as writing or studying), your brain associates it with something else than rest, and you may have problems going to sleep. The room has to be ventilated properly.

Don’t ignore the morning routine.

I’ve written a whole lot about this topic here, you really should check it out.

Don’t eat or drink large amounts before sleeping.

If you have a light dinner, it can be up to 2-3 hours before going to bed. However, if you eat more at dinner (which is not a good thing in itself) it should be 4 hours earlier. You should also be careful what you eat, don’t make it something that will upset your stomach.

Give up unhealthy habits.

Drinking coffee or soda or alcoholic beverages. The drinks are all stimulants (even alcohol) and they require quite a while to get out of your system; and about smoking… I’m not even gonna go into that. Quit smoking!! It’s really not that hard.


Exercising does wonders for you in a whole number of ways, and let’s be honest, it’s not that hard to do. Whether you go to your local gym, go out for a jog or a swim, a few hours a week is a small price to pay when it comes down to your health. It also makes your sleep more restful but you have to be careful not to exercise for three hours (some say six hours) before going to bed, otherwise it could mess with your body.

Short naps are good, long ones are not.

We did a more detailed post about napping here, so check out the details there, but keep in mind that if you sleep a lot during the day, you’ll find it harder and harder to sleep early at night.

Use pills only as a last resort.

Unfortunately, it’s getting easier and easier to get some sleeping pills, and many people abuse that. If you find it hard to sleep, you first need to think positive, and don’t get the ‘I have insomnia’ idea in your head, because it will be hard to take out from there. If you can’t sleep for more than half an hour, you become pretty stressed about not being able to sleep so it’s better if you do something relaxing, read or listen to some calm music. Think positive thoughts; you’ve worked for a whole day and still have energy and can’t go to sleep, I’ll just compensate tomorrow and stick to a schedule.

Let go of your stress and worries.

I have my own ritual: almost everytime I go to sleep, I ponder of the day that has passed, with the good and the bad, thinking what I could have done differently, understand how I can do better, but I don’t let it affect me. After I do that, it’s much easier to go to sleep, having found peace with myself and letting go of all the stress. Find your inner balance and let go of your thoughts after that.

I can’t stress the issue of proper sleep enough, but hopefully by now, you’re beginning to understand just what a big mistake neglecting it is and the major consequences it can have. Just following these small steps can have a huge benefic impact on you, and they require a minimum of effort, if any at all.

Photo credits: 1,2, 3, 4

Tackling Forgetfulness

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a natural thing to happen ? Let”s find out.

A frequent problem that arises for those that study is that after the first read of the material they don”t recall anything of it. Panic installs itself, but let”s stop for a minute and

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think about it. There”s no way to forget what they previously learned. They forgot, that”s normal, but after correctly repeating the material they would see that the situation wasn”t as hopeless as they thought it was.

If this ever happens to you, don”t get discouraged and think about the lost time. Remember that if the material is unfamiliar to you, it

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How to prevent forgetting something we are interested in ? You can firstly focus on the main ideas rather than details. These are what need to remain in your memory

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Some other tips are to put yourself in complex situations regarding the material. Ask yourself questions like “why”, “how”. Look for clues, arguments or even try modifying the data of an issue (facts, numbers, etc) and work on it.

But there”s

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Exam preparation: Planning

The exam preparation takes place on two fronts: the knowledge part and the psychology

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There are people that in the same time frame seem to learn more than others, even double the ammount. They can have a high memory capacity, are better organized, etc. But that’s not all, there is one especially important action you must undertake to make sure you are successful and that’s by planning your actions until the desired outcome is achieved.


No matter where you stand in your exam or thesis preparation, you will have to do some number crunching to see what time frame you have left to prepare. Experience will help you, but better go with numbers.

Let’s take an example. You have to learn 80 pages and you think that in about five days you will be able to cut through them twice. This is where the numbers come in. The subject for which you study is a hard one and you can’t study more

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we have a grand total of 72-75 hours. If you’d learn ten hours each day for that subject, you will finish in about eight days. If time is an issue, take a look at places where you can reduce the learning time (not the quality). Maybe a quarter of the subject is easier to understand or is based on things you already know.

Your planning must have a fixed number of hours for study but it also must

take into account unforseen events like a sudden trip, a party, etc. Make sure to have some time at hand for other activities so that you won’t be working against the clock in stress.

A starting point can be the exam difficulty, your knowledge level and the type of exam: is it a thesis, a test paper, etc. But no matter what you are preparing for, it’s almost the same thing: what number of subjects you are learning for, how much you need to know after which get to the number crunching for each subject.

A good program will let you make adjustments here and there without affecting the study plan. You planned

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Working out, part 1: Finding a good gym to train

“Mens sana in corpore sano” – a healthy mind in a healthy body

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  • Is the gym clean ? Of course, gyms can”t be as clean as a hospital, but the toilets and locker rooms must be clean. Also check the shower if you plan on taking one.
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  • Does it have an instructor, and what”s he/she like?? This should be of interest especially if you”re a girl.
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    main thing you have to understand is that you should find the gym in which working out is the most comfortable for you. It”s “me time”, and if you”re like the most of us, it”s perhaps one of the only places you”ll get that kind of time, so which ever seems right, that”s the right place to do. It”s also something which you”ll have to do for a long time, which makes being comfortable much more important. This is an activity in which your mind will play a very important role, and it has to work hand in hand with the body to achieve your objective.

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    questions to find out if the gym is for you. Try to get the most value for your money and think ahead of what you might want from a gym. When you found a good gym, go for a trial workout and if nothing”s wrong, sign up for a month. Don”t forget to read the membership contract, especially the small print.