How To Start Loving Yourself

1. Get rid of the negative influences in your life

First step to loving yourself, get rid of the people that don’t love you.

Love is an action, a choice—not a feeling. So anybody who claims they love you but doesn’t make time for you, doesn’t make you feel special, or treats you like you’re unimportant—they do not love you and they are a parasite. They are eating away at your self-confidence and happiness. Get rid of them. They are not good, not important, and most importantly, they are not worthy of your precious heart and time. You’re beautiful, unique, and amazing—don’t waste your time on people who don’t question why you’re not famous for being awesome, duh!

2. Take more time to do the things YOU want to do

If your friends call you up on your day off and they want to go to the movies, you really don’t have to say yes. If you wanted to stay inside and read your favorite book for the 233^rd time, do that! Just because the people around you do one thing, it doesn’t mean you have to do it too.

Next time you’re invited out or you find yourself doing something with friends or family out of obligation, ask yourself if it’s something that you really have to do. If it isn’t, is it something you genuinely want to do? If not, politely decline, and just do you.

3. Take that step out of your comfort zone

Do you want to take a painting class? Are you interested in that yoga class at your gym? Do you want to talk to that cute guy/girl in your history class? Just do it! You really won’t be sorry you did.

The things you are scared to do the most are the things that you’ll regret the least! I used to be so scared to go to the gym. I’d hype myself up the night before, doing research on all these cool exercises and routines that I wanted to try. Then in the morning, I would get to the gym and end up on the elliptical or stair-master for an hour because I was so worried what everybody in the gym would think of some newbie trying to go hard on the weights.

Eventually, I got a personal trainer to help give me a confidence boost. It totally worked. Now I hit the gym and instead of worrying about everybody else, I just work on shredding my routine and sweating all the stress away. It was also this mindset that helped me realize that most people are too concerned about themselves that they hardly ever notice those around them. So if you think people are watching or will judge you, it’s okay to feel like that, but don’t let it cripple you, or stop you. Just do whatever it is you want to do anyway! You’ll be great as long as your heart is in it!

4. Be active!

Active doesn’t mean two grueling hours of power lifting at the gym.

It could be as simple as going out for a walk around the block, jogging in place while you watch your favorite T.V. show, or doing 15 minutes of stretching when you wake up in the mornings.

If doing intense workouts is your thing, or maybe long hikes—that’s great, do that! Activity is whatever you want it to mean, but it’s important for you to get up and give your body a little work out every couple days or so. Not only does this mean positive results physically, but internally too. Your body releases endorphins (the feel good stuff) when you’re active, so you’ll feel more energized, optimistic, and ready to tackle everyday situations that are otherwise frustrating.

On a personal note, exercising or going for a quick stroll around my apartment complex gives me alone time that I otherwise wouldn’t get and alone time is necessary for a person’s individual growth. This brings me to my next point…

5. Meditate

Take a few minutes once a day to just breathe, to bring all your thoughts and emotions together.

I usually do this in the mornings after an intense, sweaty work out. I go into the gym’s sauna and play a good song and I ask myself “How am I feeling mentally?”, “How am I feeling physically?”, and “What emotions am I feeling right now?” If it’s been a rough morning or a tough week and I’m just angry or sad, then I start taking deep breaths and start thinking positive thoughts to help reinforce confidence and security within myself.

If I’m feeling good and I’m ready to breathe rainbows, then I still take my deep breaths and I think of everything I’m grateful for which really is the cherry on top when I’m already in a good mood. Obviously everybody’s version of meditation will be different, but meditation in general can make the world of a difference in how you feel about yourself and your life. It also helps to clarify and organize any mixed emotions you may be dealing with.

6. Compliment Yourself

I don’t care if this one sounds silly. It works.

When I get ready in the mornings, I find at least one thing I genuinely like about my look/outfit that day.

This morning, I really didn’t like anything. My hair was being stubborn, I didn’t have time for make up, I gained like 3 pounds this week, and it just wasn’t happening. I came to work in a lousy mood and wanted to go back home and hide in my bed. Then I realized, I didn’t find something that I liked about myself today… So I went to the bathroom, made my hair work with a bobby pin, and I smiled at the mirror and thought to myself, “My hair looks cute like this!”

Now I’m in a much better mood, and it’s because I feel better about myself. Now, there will be days where it’s hard, just like me today.

However, I challenge you to fake it till you make it.

Look in the mirror before work, school, whatever, and tell yourself one thing that you like about the way you look. It could be as silly as, “My teeth look really white today.” That’s awesome! Blind the world with your pearly whites! Guess what? The more you make yourself find something you like, one day you’ll look in the mirror and you’ll find something you like about yourself right away. You’ll look in the mirror and you’ll say, “Dang, I look gorgeous today!” even if you’re just wearing a baggy pair of jeans and a sweater. It’ll happen.

Loving yourself is hard because nobody knows your mistakes, flaws, and thoughts as much as you do. It’s so easy to beat yourself up when you miss something, forget something, or make a silly mistake, but I challenge you to be patient with yourself. I challenge you to follow some of these tips and to stick with them to see how loving you is achievable. You’re awesome and I know it, so it’s time you knew it, too.

அரச ஊழியர் வங்கி மூலம் சொத்துக்கடன் பெற்றுக்கொள்வதற்கான அரசாங்க நிர்வாக உள்நாட்டலுவல்கள் அமைச்சின் சுற்றுநிருபம்

RUINS OF 5000 YR OLD MOENJO DARO,

The main urban centre of the ancient world's largest & in many ways, most advanced Civilization (Indus Valley, present day Pakistan). The urban centre, with its advanced grid street plan, covered drains, piped water into individual homes, public baths, water and grain storage systems, advanced waste disposal, extensive trade networks with Mesopotamia and many more astonishing features, was suddenly abandoned 3500 years ago, when the advanced civilization mysteriously vanished forever from the pages of history.

 The city lacks ostentatious palaces, temples, or monuments. There's no obvious central seat of government or evidence of a king or queen. Modesty, order, and cleanliness were apparently preferred. Pottery and tools of copper and stone were standardized. Seals and weights suggest a system of tightly controlled trade.

"Out of all the places I have ever been to on this planet...this is the place that speaks to me the most. These 5000 year old ruins say "We have been through it all.....the path that you still walk on......civilization, extreme urbanisation, the most advanced pre-industrial society of the ancient world,....capitalism, commercialism...the ruthless pursuit of trade & profit....over population....climate change, pollution of cities, exhaustion of resources, the vanishing of water ...the drying of rivers.....social breakdown.....madness............In the end we abandoned this mad experiment called Civilization.."

Faraz Waqar

"மண்பானை நீர்- 7- 8 pH அளவு" இரத்தத்தில் pH அளவும் எலும்பு, மூட்டு வலியும்...!

மூட்டு எலும்பு வலிக்கு பல்வேறு காரணங்கள் இருந்தாலும், மருத்துவர்கள் சொல்வது மூட்டு தேய்ந்து விட்டது, கால்சியம் குறைந்து விட்டது, எலும்பு அடர்த்தி குறைந்து விட்டது என்பதுதான் .

இயல்பாக இரத்தத்தின் pH அளவு 7.4 ஆகும். (pH என்பது "potential of Hydrogen"). ஒரு பொருள் 7 இற்கு கீழ் pH அளவு இருந்தால் அந்த பொருள் அமில தன்மை உடையது. ( Acid ). ஒரு பொருள் 7 இற்கு மேல் pH அளவு இருந்தால் அந்த பொருள் காரத்தன்மை உடையது. ( Alkaline ) .

நமது இரத்தம் இயல்பாக காரத்தன்மை உடையது. இரத்தம் 7.4 pH அளவு உடையது...!*

ஆனால் நாம் அருந்தும் பெரும்பாலான குளிர்பானங்கள் அமிலத்தன்மை உடையவை.

அதாவது pH அளவு என்பது பெரும்பாலும் 5 விட கீழாக இருக்கும். இந்த குளிர்பானங்களை அருந்தும் போது நமது இரத்தமானது அதன் இயல்பான காரத்தன்மையை இழந்து அமிலத்தன்மையாக மாறும்.

இது தொடர்ந்து நடக்கும் போது இரத்தம் அமிலத்தமையை அடையும்.

இது பல்வேறு உடல்நல கேடுகளுக்கு வழிவகுக்கும். எனவே இதை தடுக்கும் பொருட்டு உடலானது இரத்தத்தை காரத்தன்மையாக மற்ற முயலும்.

இரத்தத்தை காரத்தன்மை உடையதாக மாற்ற கூடிய பொருள் கால்சியம். எனவே...!

இந்த எலும்பு மற்றும் மூட்டுகளில் உள்ள கால்சியம் ஆனது ionized கால்சியம் ஆக மாற்ற பட்டு நமது இரத்தத்தில் கலக்கிறது . இப்போது இரத்தம் இயல்பான காரத்தன்மை அடைகிறது. இவ்வாறு எப்போதெல்லாம் இரத்தம் அமிலத்தன்மை உடையதாக மாறுகிறதோ அப்போதெல்லாம் கால்சியம் எலும்பு மூட்டுகளில் இருந்து பிரிந்து இரத்தத்தில் கலந்து அதை காரத்தன்மை உடையதாக மாற்றுகிறது.

எனவே எலும்பு, மூட்டுகள் வலுவிழக்கிறது. கடுமையான வலி உண்டாகிறது.

இப்போது எந்த அளவு pH ஆனது கீழ்கண்ட பொருட்களில் இருக்கிறது என்று கூகுளில் தேடி பார்த்தபோது கீழ்கண்ட அளவீடுகள் கிடைத்தன.

குளிர்பானங்கள் - 2.3 - 3.5 pH அளவு.

R.O.WATER - 5 - 6 pH அளவு

காபி - 4.5 - 5.5 pH அளவு

மண்பானை நீர் - 7- 8 pH அளவு.

R.O. WATER - என்பது நாம் வீடுகளில் பெருமையாக நினைத்து பயன்படுத்தும் தண்ணீர் சுத்திகரிக்கும் கருவி.

தற்காலங்களில் பெரும்பாலான வீடுகளில் இந்த கருவிகள் பொருத்தப்பட்டு தண்ணீரை சுத்திகரிப்பதாய் நினைத்து மூட்டுவலியை விலை கொடுத்து வாங்குகிறார்கள்.

நீங்கள் குடிக்கும் அத்தனை குளிர்பானங்களும் மூட்டுவலிக்கு ஒரு காரணமாய் அமைகிறது .

இப்போது மண்பானை நீர் எவ்வளவு பாதுகாப்பானது என்று உங்களுக்கு தெரிய வரும். ஏன் என்றால் மண்பானை நீர் pH அளவு 7- 8 ஆகும்.

கார்போரேட்டுகள் திட்டமிட்டு விளம்பரம் செய்து நம்மிடையே குளிர்பானங்களை விற்கிறார்கள்.

அதுபோல் தண்ணீர் சுத்தமில்லை என்ற எண்ணத்தை மனதில் விதைத்து நீர் சுத்திகரிப்பு கருவியை விற்று நமக்கு நோயை பரப்புகிறார்கள். பின்னர் அவர்களே அந்த நோய்க்கு மருந்தை விற்பார்கள்.

இந்த சுழற்சி வலையை விட்டு வெளியில் வந்தால் மட்டுமே உங்களுக்கு நோய் குணமாகும்...!

CALIFORNIA BEARING RATIO TEST (CBR Test)

OBJECTIVE

To determine the California bearing ratio by conducting a load penetration test in the laboratory. 

NEED AND SCOPE

The California bearing ratio test is a penetration test meant for the evaluation of subgrade strength of roads and pavements. The results obtained by these tests are used with the empirical curves to determine the thickness of pavement and its component layers. This is the most widely used method for the design of flexible pavement.

This instruction sheet covers the laboratory method for the determination of C.B.R. of undisturbed and remoulded /compacted soil specimens, both in soaked as well as an unsoaked state. 

PLANNING AND ORGANIZATION

Types of equipment and tool required.

1. Cylindrical mould with inside dia 150 mm and height 175 mm, provided with a detachable extension collar 50 mm height and a detachable perforated base plate 10 mm thick. 

2. Spacer disc 148 mm in dia and 47.7 mm in height along with the handle. 

3. Metal rammers. Weight 2.6 kg with a drop of 310 mm (or) weight 4.89 kg a drop 450 mm. 

4. Weights. One annular metal weight and several slotted weights weighing 2.5 kg each, 147 mm in dia, with a central hole 53 mm in diameter. 

5. Loading machine. With a capacity of at least 5000 kg and equipped with a movable head or base that travels at a uniform rate of 1.25 mm/min. Complete with load indicating device. 

6. Metal penetration piston 50 mm dia and a minimum of 100 mm in length. 

7. Two dial gauges reading to 0.01 mm. 

8. Sieves. 4.75 mm and 20 mm I.S. Sieves.

9. Miscellaneous apparatus, such as a mixing bowl, straight edge, scales soaking tank or pan, drying oven, filter paper and containers. 

DEFINITION OF C.B.R.

It is the ratio of force per unit area required to penetrate a soil mass with a standard circular piston at the rate of 1.25 mm/min. to that required for the corresponding penetration of a standard material.

C.B.R. = Test load/Standard load X 100

The following table gives the standard loads adopted for different penetrations for the standard material with a C.B.R. value of 100%

Penetration of plunger    (mm)	Standard load    (kg)
2.5 5.0 7.5 10.0 12.5	1370 2055 2630 3180 3600

          The test may be performed on undisturbed specimens and on remoulded specimens which may be compacted either statically or dynamically. 

PREPARATION OF TEST SPECIMEN

Undisturbed specimen

Attach the cutting edge to the mould and push it gently into the ground. Remove the soil from the outside of the mould which is pushed in. When the mould is full of soil, remove it from weighing the soil with the mould or by any field method near the spot.

Determine the density

Remoulded specimen

Prepare the remoulded specimen at Proctors maximum dry density or any other density at which C.B.R> is required. Maintain the specimen at optimum moisture content or the field moisture as required. The material used should pass 20 mm I.S. sieve but it should be retained on 4.75 mm I.S. sieve. Prepare the specimen either by dynamic compaction or by static compaction. 

Dynamic Compaction

Take about 4.5 to 5.5 kg of soil and mix thoroughly with the required water.

Fix the extension collar and the base plate to the mould. Insert the spacer disc over the base (See Fig.). Place the filter paper on the top of the spacer disc.

   Compact the mix soil in the mould using either light compaction or heavy compaction. For light compaction, compact the soil in 3 equal layers, each layer being given 55 blows by the 2.6 kg rammer. For heavy compaction compact the soil in 5 layers, 56 blows to each layer by the 4.89 kg rammer.

Remove the collar and trim off the soil.

Turn the mould upside down and remove the base plate and the displacer disc.

Weigh the mould with compacted soil and determine the bulk density and dry density.

Put filter paper on the top of the compacted soil (collar side) and clamp the perforated base plate on to it. 

Static compaction

Calculate the weight of the wet soil at the required water content to give the desired density when occupying the standard specimen volume in the mould from the expression.

                                       W =desired dry density * (1+w) V

Where W = Weight of the wet soil

            w = desired water content

           V = volume of the specimen in the mould = 2250 cm³ (as per the mould available in the laboratory)

Take the weight W (calculated as above) of the mixed soil and place it in the mould.

Place a filter paper and the displacer disc on the top of the soil.

Keep the mould assembly in static loading frame and compact by pressing the displacer disc till the level of disc reaches the top of the mould.

Keep the load for some time and then release the load. Remove the displacer disc.

The test may be conducted for both soaked as well as unsoaked conditions.

If the sample is to be soaked, in both cases of compaction, put a filter paper on the top of the soil and place the adjustable stem and perforated plate on the top of filter paper.

Put annular weights to produce a surcharge equal to the weight of base material and pavement expected in actual construction. Each 2.5 kg weight is equivalent to 7 cm construction. A minimum of two weights should be put.

Immerse the mould assembly and weights in a tank of water and soak it for 96 hours. Remove the mould from the tank.

Note the consolidation of the specimen. 

Procedure for Penetration Test

Place the mould assembly with the surcharge weights on the penetration test machine. (Fig.).

Seat the penetration piston at the centre of the specimen with the smallest possible load, but in no case in excess of 4 kg so that full contact of the piston on the sample is established.

Set the stress and strain dial gauge to read zero. Apply the load on the piston so that the penetration rate is about 1.25 mm/min.

Record the load readings at penetrations of 0.5, 1.0, 1.5, 2.0, 2.5, 3.0, 4.0, 5.0, 7.5, 10 and 12.5 mm. Note the maximum load and corresponding penetration if it occurs for a penetration less than 12.5 mm.

Detach the mould from the loading equipment. Take about 20 to 50 g of soil from the top 3 cm layer and determine the moisture content. 

Observation and Recording

For Dynamic Compaction

Optimum water content (%)                                                                      

Weight of mould + compacted specimen g                                               

Weight of empty mould g                                                                          

Weight of compacted specimen g                                                              

Volume of specimen cm³                                                                            

Bulk density g/cc                                                                                       

Dry density g/cc                                                                                         

For static compaction

Dry density g/cc

Moulding water content %

Wet weight of the compacted soil, (W)g

Period of soaking 96 hrs. (4days). 

For penetration Test

Calibration factor of the proving ring                                                1 Div. = 1.176 kg

Surcharge weight used (kg)                                                                2.0 kg  per 6 cm construction

Water content after penetration test %

Least count of penetration dial                                                             1 Div. = 0.01 mm 

If the initial portion of the curve is concave upwards, apply correction by drawing a tangent to the curve at the point of greatest slope and shift the origin (Fig. 40). Find and record the correct load reading corresponding to each penetration.

                                         C.B.R. = P_T/P_S X 100

where P_T = Corrected test load corresponding to the chosen penetration from the load penetration curve.

          P_S = Standard load for the same penetration taken from the table I. 

Penetration Dial	Load Dial	Corrected Load
Readings Penetration (mm)	proving ring reading Load (kg)

Interpretation and recording

C.B.R. of the specimen at 2.5 mm penetration                              

C.B.R. of the specimen at 5.0 mm penetration           

  C.B.R. of the specimen at 2.5 mm penetration      

The C.B.R. values are usually calculated for penetration of 2.5 mm and 5 mm. Generally, the C.B.R. value at 2.5 mm will be greater than at 5 mm and in such a case/the former shall be taken as C.B.R. for design purpose. If C.B.R. for 5 mm exceeds that for 2.5 mm, the test should be repeated. If identical results follow, the C.B.R. corresponding to 5 mm penetration should be taken for design.

Six surprising signs you could be heading for a divorce

According to couples counsellor Carole Nyman and divorce lawyer Marilyn Stowe 

1. Your spouse stops complaining

Nyman says ‘resentment is a number one killer of desire, in both genders.' If you’re married to a tortoise-type who would rather take shelter under their shell than argue their point, the unsuspecting partner may think that the issue has gone away. And if your partner has simply given up trying to explain themselves, they're probably still simmering away, without you realising. “Watch for complaints that seem unimportant to you but are obviously important to the partner,' says Nyman. 'They haven’t come to their senses when they stop talking about it - they are deciding if it’s a deal breaker.”

2. You both put your kids first

Work and children can place pressure on relationships and they inevitably have to come first, at times. But Stowe says that consistently channelling all your energies into your children, instead of each other, can backfire in the long-term: 'When children leave home, marriages which on the surface appear to be fine, often do end - because couples find there is nothing left."

3. You're more interested in other couples than your own relationship

Making comparisons with other couples is a tell-tale sign your own relationship might be suffering. 'When we are unhappy, we tend to judge other couples as happier than us,' says Nyman. 'Actually, there may be flaws in that couple’s relationship but it isn’t going to show right now because they are in a "getting on a moment". Focusing on your own relationship, and how your spouse is genuinely feeling, is more important than examining other relationships around you.'

4. Your friendships suddenly become more important

Not looking forward to an end-of-day debrief with your other half suggests your lines of communication are breaking down. Stowe says a sign to watch out for is ‘if you can’t be bothered to talk to your spouse because the response is likely to be negative/uninteresting/ a waste of time’. This can result in finding others you prefer to confide in: 'This third party relationship can soon start to be more important and more exciting than that of the spouse.'

5. You don't wonder what the other is thinking

Stowe says that warning bells should ring if 'it doesn’t particularly matter to you what your spouse thinks or what might please him or her.’ If it feels irrelevant or pointless to talk to your spouse, or simply easier not to bother, then ‘from an emotional perspective you are shutting the other off.'

6. Your sex drives are out of sync

Both Stowe and Nyman think changes to your sex routine are one of the first signs that something is not right. Besides an obvious loss of interest in sex, Nyman says to watch for 'changes in love-making style, such as less concern for the partner, a change in who initiates, or less connection during sex'. If either or both of you regularly start feeling rejected, it can easily lead to a rift.