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By now most of us know that a high-salt diet is a major risk factor for hypertension, stroke, and heart attack. And it increases your weight. The body has a mechanism for keeping the salt level in the blood and tissues constant. If you eat a lot of salt, the body dilutes the blood and tissue fluids by retaining more water. But did you realize that the average American consumes twenty to thirty times more salt than his or her body needs And that's if you never pick up the salt shaker. Nearly 80 percent of our daily salt intake comes from hidden sources like prepared foods, including fast food. Consider the "healthy" McDonald's McVeggie sandwich. It contains 1,200 milligrams of salt, 80 percent of the upper recommended daily limit. McDonald's is hardly alone. You can easily get a day's worth of salt (or more) in a single meal at virtually any restaurant chain. It's almost impossible to avoid salt when you eat out. You can help lower your salt intake by choosing fish instead of a burger or chicken. For example, a McDonald's filet of fish has 640 mg. of sodium versus 1,140 mg for a Double Cheeseburger and 1,210 mg for a Premium Grilled Chicken Classic. A baked potato (one of nature's best sources of heart-healthy potassium) is much better for you than french fries. More realistically, since most restaurant food is awash in salt, you should plan on cutting back on processed, packaged, and other salt-rich foods when you're eating at home, where you can control the ingredients. If you are salt-sensitive or have blood pressure problems, a good general rule for healthy eating is this: If you eat fast food today, don't eat any food that's packaged in a can or box tomorrow.

Squid, usually referred to on menus by their Italian name, calamari, are classi ed as mollusks, even though they have no external shell.They are soft-bodied animals somewhat resembling octopus,but they have 10 tentacles,2 of them longer than the others. Squid must be skinned and eviscerated.The head,beak,and the internal plastic-like quill are discarded.The hollow body and tentacles are eaten. Figure 14.10 illustrates how to clean squid. Somewhat chewy,squid are cut up and either fried quickly or simmered for about 45 minutes in a seasoned liquid or sauce. Note:The similar cuttle sh has a shorter,thicker body than does squid.Instead of a thin, transparent interior quill, it has a hard, chalky cuttlebone.

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If some tech support person on the phone tells you to reformat your hard disk and reinstall Windows, what he/she really means is they don t know how to solve whatever problem you called them about. Understand that in the process you will permanently lose all your installed programs, all your saved documents, e-mail messages, account information, and everything else that s in your computer. You computer will not even start until you ve reinstalled Windows. Even after you ve reinstalled Windows, there will be no way to recover any documents, e-mail messages, or anything else that was in your computer before you performed the clean install. You ll be at exactly the same place you were the first time you started your computer after purchasing it. Any programs other than Windows that were available before you reinstalled will be lost until you reinstall them from their original CDs. Reformatting your hard disk and reinstalling Windows is only a last resort when the actual solution to a problem is not known. If you re in a situation where you have no choice but to reformat and reinstall Windows, then you need to do a clean install as discussed in Appendix B.

The concept of self-management is crucial to getting performance from people. People who come to work are grown-ups who are responsible for themselves; each of us is ultimately in charge of what we put into our work. However, the rm and its management act as catalysts to a person s experience of work and the performance that person turns in. Before we can expect to manage other people, we need to be able to manage ourselves and our workload. Apart from anything else, it is dif cult to command the respect of others if one is seen to be ineffectual. Each individual brings to work their own set of personal resources that constitute their potential for doing their job, contributing to the rm s successful development and developing their own capabilities and position further. These include: Knowledge. Skills both technical skills (task skills) and interpersonal skills. Aptitudes. Mental processes of various kinds thinking re ectively, analysing, calculating, inventing, problem solving. The effectiveness of someone s mental processes in their job is affected by how appropriately they use their mind (different functions call for differing levels of agility, speed, reliability or creativity), and by their level of concentration. Energy the amount of energy available is affected by physical tness and freshness, and importantly by the way in which it is focused. The way in which these basic resources are applied will be affected by two further, modifying resources: Self-awareness affecting people s ability to marshal their own resources. Motivation affecting people s willingness to put in energy and apply their resources. Promoting each individual s ability to make the most of their personal resources, use intelligent work practices and interact effectively with colleagues is fundamental to making the organization work.

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