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UNIT I

LESSON 1: Knowing your Personal Qualities


Let us go through the
personality development.

importance

of

Personality
development
grooms
an
individual and helps him make a mark of
his/her own. Individuals need to have a style of
their own for others to follow them. Do not blindly
copy others. You need to set an example for
people around. Personality development not only
makes you look good and presentable but also
helps you face the world with a smile.
Personality development goes a long way in
reducing stress and conflicts. It encourages
individuals to look at the brighter sides of life.
Face even the worst situations with a smile. Trust
me, flashing your trillion dollar smile will not only
melt half of your problems but also evaporate
your stress and worries. There is no point cribbing
over minor issues and problems.
Personality development helps you develop
a positive attitude in life. An individual with a
negative attitude finds a problem in every
situation. Rather than cribbing and criticizing
people around, analyze the whole situation and
try to find an appropriate solution for the same.
Remember, if there is a problem, there has to be
a solution as well. Never lose your cool. It would
make the situation worse.
It is essential for individuals to behave well with
people around. Being polite with others will not
only make you popular among other people but
also earn you respect and pride. You cant
demand respect by being rude with people
around. Personality development plays an
important role in developing not only your outer
but also inner self. Human being is a social
animal. One needs people around. An individual
needs to have that magnetic power which
attracts people towards him. You need to have
that charisma of yours. Personality development
helps you gain recognition and acceptance from
the society as well as people around.
Personality development plays an essential role
not only in an individuals professional but also
personal lives. It makes an individual disciplined,
punctual and an asset for his/her organization. An
in-disciplined individual finds it difficult to survive
in the long run. Personality development teaches
you to respect not only your Boss and fellow
workers but also family members, friends,
neighbors, relatives and so on. Never make fun of
anyone at the workplace. Avoid criticizing and
making fun of your fellow workers.
One should never carry his/her attitude or
personal grudges to work. Office is not a place
where you can be rude to others just because you
had a fight with your friend last night. Personality
development sessions help you differentiate

between your personal as well as professional


life. It is really essential to keep a balance
between both the lives to lead a peaceful and
stress free life.
Personality development helps an individual
to
inculcate
positive
qualities
like
punctuality, flexible attitude, willingness to
learn, friendly nature, eagerness to help
others and so on. Never hesitate to share
information with others. Always reach office on
time. Some people have a tendency to work till
late. Late sittings not only increase your stress
levels but also spoil your personal life. Sitting till
late at the office indicates that an individual is
extremely poor in time management skills.
Personality development helps you develop an
impressive personality and makes you stand
apart from the rest. Personality development also
plays an essential role in improving ones
communication skills. Individuals ought to master
the art of expressing their thoughts and feelings
in the most desired way. Personality development
makes you a confident individual who is
appreciated and respected wherever he goes.
Examples of Personality Traits
Before you can define who you are, you have to
understand your personality. Ask yourself a
question, such as What do I like to do? or "who
am I?" When you can answer that question, then
you can use the information to discover what
your personality is.
Types of Personality Traits
There are many different personality types, and it
is sometimes difficult to classify a person into a
single type as there are many different
personality traits you can possess.
Personality traits are simply:

Actions
Attitudes
Behaviors you possess

Positive Personality Traits


Some personality traits are positive:

Being honest no matter what the


consequences are is one personality trait
people should aspire to.

Having responsibility for all of your actions


and being a little bit of a perfectionism are
also personality traits.

Adaptability and compatibility are great


and can help you get along with others.

Having the drive to keep going, and


having compassion and understanding are
positive personality traits.

Patience is a virtue and also another trait.

Getting up the courage to do whats right


in those tough situations and loyalty to your
friends and loved ones are also personality
traits.
Here's a few more to consider:

Adventurous

Your personality type can be determined by many


factors. You can approach it the scientific way, by
testing yourself and having a psychologist
analysis you. A personality test is rather simple.
By answering a few questions about your likes
and dislikes and where you would like to go in
life, a professional can give you a report detailing
the type of personality you have.

Affable
Conscientious
Cultured
Dependable
Discreet
Fair
Fearless
Observant
Impartial
Independent
Optimistic
Intelligent
Keen
Gregarious
Persistent
Capable
Charming
Precise
Confident
Dutiful
Encouraging
Reliable
Exuberant
Helpful
Humble
Suave
Imaginative
Meticulous
Obedient
Trusting
Valiant

In psychology, there are five factors that


determine different personality types. The big five
factors are:
1.

Openness is appreciation for a variety of


experience.
2.
Conscientiousness is
planning
ahead
rather than being spontaneous.
3.
Extraversion involves going out with
friends and being energetic.
4.
Agreeableness is, as it says, being
agreeable.
5.
Neuroticism refers to worrying or being
vulnerable.
Your personality test assesses how much of each
of these five factors you possess.
Another way of determining your personality type
is to just take a long and deep look at yourself.
Asking questions is a great way of discovering
who you are and what you are. Ask things like: If
a child is hurt and alone, what would you do?
The main thing you want to know is if you are a
good person.
How Do I Create My Personality?

Negative Personality Traits


Other personality
example:

traits

are

negative.

For

Laziness

Picky

Sullen

Pompous

Dishonesty

Finicky

Sarcastic

Arrogant

Cowardly

Sneaky

Rude

Quarrelsome

Impulsive

Slovenly

Self-centered

Boorish

Surly

Unfriendly

Unruly

Thoughtless

Stingy

Bossy

Vulgar

Malicious

Conceited

Obnoxious
A whole host of other bad characteristics can also
be considered personality traits if you practice
these things habitually.
Determining Personality Types

Your personality is entirely up to you. It is in the


actions you take and the decisions you make.
Either you are a patient person, or not; a
responsible person or not. The only way to
change your personality is to take active steps to
become the person you want to be.
Taking up a hobby is a great way to become well
rounded and improve your personality. Sports can
make you stronger, arts and crafts can make you
patient, and volunteering can make you caring.
Even just reading a book can push you to be
better.
How Can My Personality Affect Others?
Being positive and upbeat can influence everyone
around you, and so can negativity. For example, a
friendly smile to a stranger can brighten up their
day, as a glare can frighten them and cause their
mood to drop. Like the famous quote, Do unto
others as you would have them do to you.
While you may not be able to help it if you are
having a bad day or if you dont like doing a
particular thing, changing your attitude changes
everything. Complaining and sulking will only
make time drag on when doing an unpleasant
task. Singing a song in your head or even
humming makes it just a little easier to deal with.
Being a pleasant person helps every day.
Understanding examples of personality traits is a
great way to start the journey into self-discovery.
Remember, if youre up for the challenge, you
can make positive changes to your personality
type.
Here are some ways we can accomplish this:
Be a better listener. Jacqueline Kennedy
Onassis was considered one of the most

charming women in the world because she


cultivated the skill of being an exceptional
listener. She was known for the way she would
look a person in the eyes, hang on their every
word, and make them feel important. There is
nothing more appealing than having someone
listen to you intently making you feel like you're
the only person in the world.
Be a good conversationalist. This relates to
how much you read and know. Once you have
much to contribute, learn how to talk about it
with others. No one can read about or know
everything, so it's refreshing to learn from others
those things we don't have the time to about
read ourselves. If you happen to be shy, join a
group like Toastmasters that encourages you to
talk about what you know.
Have an Opinion. There is nothing more
tiresome than trying to talk to someone who has
no opinion on anything. A conversation has
nowhere to go if you have nothing to expound on.
If, however, you have an uncommon point of view
or differing opinion, you are more interesting and
stimulating to be with socially (unless you're a
know-it-all, of course). A unique outlook expands
everyone's perspective.
Meet New People. Make the effort to meet new
people especially those unlike you. It not only
exposes you to different cultures and alternative
ways of doing things, it broadens your horizons.
Be yourself. The next most tiresome thing after
having no opinions is trying to be something
you're not. Molding yourself in order to fit in, or
be accepted, usually backfires. Since each of us
is unique, expressing that uniqueness is what
makes us interesting. Attempting to be a carbon
copy of someone else not only falls flat, but
reveals a lack of authenticity.
Have a positive outlook and attitude. Who
wants to be around people who are negative,
complain a lot, or have nothing good to say? In
fact, most of us run when we see them coming.
Instead, be the kind of upbeat person who lights
up a room with your energy when you enter it. Do
it by looking for the best in people and things.
Smile warmly, spread good cheer, and enliven
others with your presence.
Be

fun and see the humorous side of

life. Everyone enjoys the company of someone


who makes them laugh, or smile, so look for
the humorous, quirky side in a situation - there
always is one. Comic relief is a much welcome
and needed diversion at times. When you can
add fun and lightheartedness to an otherwise dull
or gloomy setting, others will naturally be
attracted to you, not to mention grateful.
Be supportive of others. Being supportive is
probably the most endearing quality you can
integrate into your personality. Just as you
yourself welcome it, be the support for others
when they need it. We all love a cheerleader in
our corner; someone who is encouraging,

believes in us and helps pick us up when we're


down.
Have Integrity and treat people with
respect. Being honest and true to your word will
bring you the admiration, respect and gratitude
of others. Nothing improves a person's
personality more than integrity and respect respect for others, as well as respect for yourself.
We humans have the power and ability to shape
our personalities however we wish. When we
develop ourselves to be all that we can be, we
contribute to our own, as well as the happiness of
others.
LESSON
2:
Appearance

Keeping

your

Personal

Factors
that
may
affect
personal
appearance.
As an individual living and working in a
highly complex and competitive society, you
must recognize and understand the impact of
your appearance as it communicates first to you
and then to others. What you wear and the way
you look affects:
1. The way you think,
2. The way you feel,
3. The way you act or behave, and then
4. The way others react or respond to you.
While it is important to like what you wear and
the way you look, it is more important to
understand why or why not and specifically how
this affects you, others, and your life and the
achievement of your goals.
1. YOUR CLOTHING AND GROOMING AFFECT
THE WAY YOU THINK.
You cant afford to think negatively about
yourself due to some aspect of your appearance.
When you appear authentic, attractive, and
appropriate, you think more positively about
yourself, your situation, and others.
2. YOUR CLOTHING AND GROOMING AFFECT
THE WAY YOU FEEL.
You cant afford to feel depressed,
unproductive,
uncomfortable,
antagonistic,
argumentative, self-conscious, inferior, or full of
self-doubt. A positive personal appearance is a
fast, effective way to boost self-confidence and
overcome
anxiety
regarding
ability
or
acceptance. When you appear attractively
dressed and groomed, personally authentic, and
appropriate for the occasion, you feel more
comfortable, confident, capable, cooperative and
productive.
3. YOUR CLOTHING AND GROOMING AFFECT
THE WAY YOU ACT OR BEHAVE.
You cant afford to act awkward, insecure,
submissive, out-of-place, or out-of-order. Nor can
you afford to act defensive, defiant, arrogant,
aggressive, affected, superior, or conceited. A
positive personal appearance is one of the most
effective ways to improve behavior and enhance
performance level or productivity. When you
appear attractively dressed and groomed,

personally authentic, and appropriate for the


occasion, you act more secure, at ease,
mannerly, competent, and naturally able to do
your best.
4. YOUR CLOTHING AND GROOMING AFFECT
THE WAY OTHERS REACT AND RESPOND TO
YOU.
Your appearance is the one personal
characteristic that is immediately obvious and
accessible to others. You cant hide it. Your
appearance makes a strong statement about your
personality,
values,
attitudes,
interests,
knowledge, abilities, roles, and goals. You cant
afford to be seen as disrespectful, antagonistic,
pretentious,
scatter-brained,
irresponsible,
ineffective, or unproductive. You cant afford to
create a negative impression or to build barriers
between you and others because of unattractive,
inappropriate,
distracting,
or
offensive
appearance. When you appear attractively
dressed and groomed, personally authentic, and
appropriate for the occasion, you create a
positive impression and others are more able to
perceive your positive traits and regard you more
favorably.
Your appearance is one situation factor
you can generally control. While there is no oneand-only right way to look authentic,
appropriate, attractive, and affordable are
key words to dress by. The harmonious selection
and coordination of clothing, with attention to
proper fit and care is essential. You must create
an authentic, appropriate, attractive, and
affordable appearance, then forget about yourself
and get on with your life if you hope to
accomplish your goals and objectives.
Think in terms of dressing authentically for
you as an individualfor your personality, values,
attitudes, and interests. Think in terms of
dressing appropriately for the group, the
occasion, and the purpose at hand. Think in terms
of dressing attractively for your physical body.
The same advice applies to your grooming. Learn
to manage your clothing and grooming aids as a
resource, a tool to help you think, feel, and act
your personal and/or professional best; to create
a positive first and lasting impression about
yourself and your abilities.
I challenge you to become more aware of
how your clothing and grooming affect the way
you think, the way you feel, and the way you act,
and the way others react to you. With thought
and practice you can create an affordable,
attractive appearance, authentic, appropriate,
and acceptable for both you and the occasion or
expectations of others, an appearance that will
help you achieve your goals and objectives. Make
the power of personal appearance work for you!
Caring for your physical well-being
Get enough sleep. Sleep deprivation ages you
and reduces your mental abilities. Sleep restores
your energy, repairs your body and improves your
concentration. Adequate sleep can also help you
to keep an even body weight.

Eat healthy foods such as fruits and


vegetables. Good food in, good things out. Junk
food in, junk out. If you are having trouble
working out what is a good diet, ask your health
adviser for recommendations.
Exercise regularly. Whether it's a daily walk
with the dog around the block or a gym workout,
fit some exercise into each day. Take the stairs
instead of the elevator, get off the bus a few
stops earlier and walk the rest of the way to work,
or add walking time to your lunch hour. Whatever
your preference, just find ways to fit in good
movement that helps keep you toned and fit.
Pick a time frame daily to do something
physically healthy, such as cardio (walking,
kickboxing) or yoga, and even picking up weights
will keep your muscles healthy and strong.
LESSON 3: Caring for the Body

The Dos and Donts of Taking a Bath


There are few images that can make me melt into
a state of blissful happiness faster than that of
sliding into a steaming bath at the end of an
exhausting winter night. Unfortunately, even the
simplest of lifes pleasures comes with some
downsides. Dermatologists might even argue that
bathtubs should come with a dry-skin warning.
Luckily, there are ways around that particular
hurdle. Read on for an itch-free bath time.
Do save soap for the end. The main drying
culprit isnt hot water; its hot, soapy water.
Soap is worse than the water in terms of
breaking
down
the
skin
barrier,
says
dermatologist Amy Wechsler, who advises
washing at the end of the bath. No need to
despair if you like bubbles, though. Wechsler
suggests adding a little oil to your bubble bath or
using a formula that already has it. We like all of
the Library of Flowers bubble baths with cocoa
butter.
Dont
stay
in
for
more
than
15
minutes. Longer than that and youll get pruney skin, says Wechsler. Wrinkly palms and feet
happen when the top layer of the skin has lost
water, causing it to shrivel up. If you do stay in
for an hour, moisturize immediately when you get
out, before your skin has dried. When your skin
is still moist, it acts like a sponge, says Wechsler.
(Bath salts are especially drying; if you use them,
get out after ten minutes.)
Make like salad dressing. Bath oil (or
safflower, almond, or sunflower oil) keeps
moisture in, but only if you use a generous
amounta whole cup per bath, according to
Wechsler. Just make sure to clean the tub really
well after you get out so the next person doesnt
slip.
Teaching your child healthy hair care habits

Hair Today, Gone Tomorrow! You have more


than 100,000 hairs on your head, but you lose
some every day. About 50 to 100 hairs fall out
each day while you're washing your hair,
brushing or combing it, or just sitting still.
Many common hair care practices can lead to
lackluster locks. Everything from rubbing
shampoo into your hair rather than your scalp
and brushing your hair while it is wet can damage
your hair. Damaged hair looks and feels
unhealthy.
Teaching your child how to shampoo
Healthy hair care begins with learning how to
wash the hair without damaging it. When your
child is ready to start shampooing, follow these
steps to help your child develop healthy hair-care
habits.
Wet hair and scalp with warm water. Shampoo
works best on wet heads and hair.
Pour a quarter-size drop of shampoo in the palm
of your childs hand. Putting the shampoo in the
hand first makes it easier to apply.
Tell your child to massage the shampoo gently
into the scalp. When shampooing, its important
to wash the scalp rather than the entire length of
the hair. Washing only the hair often leads to
flyaway hair that is dull and coarse. Rubbing
shampoo into the hair can break hairs, leading to
unhealthy looking hair.
Rinse well with warm water until the hair is sudsfree. Rinsing well washes away shampoo and dirt.
Cover hair with a towel. Help your child wrap a
towel around the wet hair. This helps to absorb
the water. Rubbing hair dry with a towel can
damage the hair, causing it to break.
Comb out damp hair gently. Use a wide-tooth
comb, especially on curly hair. Dont yank or pull
the comb through the hair because that can pull
out hair or break the hair.
Dermatologists advice on conditioners for kids
Children with dry or curly hair should use a
conditioner.
Brushing your child's teeth
Use a small toothbrush with soft rounded
bristles. Hold the toothbrush so that the
bristles are angled to where the gums
meet the teeth.
Use gentle circles to brush the teeth.
Scrubbing or brushing too hard will hurt
your childs gums.
Cavities can form on the front, back and
top of teeth, so clean every surface of
every tooth.
If you are supervising your child, remind
them to gently brush the front, back and
top of their teeth in a circular motion and
point the toothbrush to where the gums
meet the teeth.
How often to brush your childs teeth
All children should have their teeth
brushed at least twice a day.

The best times to brush your childs teeth


are first thing in the morning after
breakfast and right before bed. Brushing
before bed is very important because your
child produces less saliva (spit) at night to
help keep their mouth clean.
Brush your child's teeth after every meal
or snack. If you cannot do this, give your
child a glass of water to wash away the
sugars.
Using the right toothbrush
Use a toothbrush that is the right size for
your childs mouth. The bristles should be
soft and rounded. You can start using a
soft baby-size toothbrush as soon as your
childs first tooth appears.
Buy a new toothbrush at least every three
or four months. A toothbrush with bent or
worn bristles will do a poor job and may
hurt your childs gums.
It is safe for a child to use an electric
toothbrush. In fact, children often enjoy
using one. Ask your dentist about the
types of electric toothbrush you can buy
for your child.
Using the right amount of toothpaste
Fluoride is a mineral found in the soil, water and
food. It is added to most brands of toothpaste
and to the drinking water of many communities.
When used in small amounts, it helps build strong
teeth and prevents cavities from forming. Check
with your town or city council to find out if your
water has added fluoride.
If your child is under three and not at risk
of tooth decay, you can clean their teeth
with a toothbrush moistened with water. If
they are at risk of tooth decay, use only a
tiny amount of fluoride toothpaste (less
than the size of a grain of rice). Ask your
doctor or other health professional if your
child is at risk.
Between the ages of three and six, your
child can use a pea-sized amount of
fluoride toothpaste.
Supervise your child while they are
brushing their teeth and make sure they
spit out the toothpaste when they are
finished. Using or swallowing too much
fluoride toothpaste can cause white
specks to form on your childs permanent
teeth (dental fluorosis).
Flossing your child's teeth
Get your child to start flossing early. In
most cases, it is a good idea to start when your
child's back teeth touch each other. This usually
occurs around age three. Flossing is important
because a toothbrush cannot clean between
teeth.
How to floss your childs teeth
1. Take a piece of floss about as long as your
child's arm.
2. Wrap it around your middle fingers, leaving a
two inch gap between your hands.
3. With your index fingers, slide the floss between
the teeth and wrap it into a C shape.

4. Wipe the tooth from the gum to the tip at least


two or three times.
5. Use a new part of the floss for each tooth.
Floss both sides of each tooth and remember the
backs of the last molars.
Your child will need help with flossing for a while.
By the age of 10 or 11, they will be able to floss
on their own.

parent or your doctor if you have questions about


what to use on your skin.
If you have dry, flaky, or itchy skin, you might use
a

cream

or

ointment.

When

choosing

moisturizer, pick one without a lot of colors or


perfumes. Petroleum jelly can work for some kids.

Why Be Nice to Your Skin?

If you are worried about pimples, look for a


moisturizer that is noncomedogenic (say: non-

Like the heart, stomach, and brain, your skin is an

kom-uh-doe-JEN-ik), which means it won't cause

organ. In fact, it's the largest organ in your body,

pimples.

but it's still easy to take skin for granted. Unless


there's a problem, you may not think about your
skin very much. But skin has an important job to
do.

With pimples, you might think that scrubbing


your face is the way to get rid of them. But
actually, your skin will be less likely to break out
if you clean it gently, using your fingertips, not a

Your skin is constantly protecting you. Your skin

rough

washcloth.

If

you

have

trouble

with

keeps infections out of your body and keeps you

pimples, talk with your doctor about which

from getting sick. When you take care of your

cleansers are best to use.

skin, you're helping your skin do its job. And

Screening Your Skin from Damage

taking care of your skin today will help prevent


future problems, like wrinkles and even skin

There

cancer.

needs: sunscreen. Even if your skin is naturally

Clean Skin Is Happy Skin

is

one

product

that

everyone

dark, you still need to use a sunscreen. Protecting


your skin from the sun prevents sunburn, which

One simple way to take care of your skin is to

hurts and is a kind of skin damage. Sunscreen

keep it clean. Keeping your hands clean is

also can help prevent wrinkles when you get

especially important because your hands can

older and can decrease the risk of skin cancer,

spread germs to the skin on other parts of your

which is caused by exposure to the sun's harmful

body.

rays.

When washing your hands, use water that's

Choose a sunscreen with a sun protection factor

comfortably warm. Wet your hands, then lather

(SPF) of 30 or 45, and apply it evenly. Try not to

up with a mild soap. You should lather and rub

miss any spots, such as your neck or the middle

everywhere, including the palms, the wrists,

of your back. Have a friend or your parent help

between the fingers, and under the nails. Rinse

you with the hard-to-reach spots. Follow the

well, dry thoroughly with a clean towel, and

directions

you're done!

recommend

on

the

sunscreen,

reapplying

it,

which

often

especially

after

swimming or sweating.
You'll also want to use water that's warm, not too
hot, when you take a shower or bath. Use a

Because sunscreen cannot protect your skin

gentle soap to clean your body. Don't forget

completely from the sun, it's also a good idea to

under your arms and behind your ears! Your face

wear a

needs attention, especially as you enter puberty

containing

and the skin on your face gets oilier. It's a good

protection from the sun, wear long sleeves and

idea to wash your face once or twice daily with

pants. Also, avoid the sun between 10 a.m. and 4

warm water and a mild cleanser.

p.m.

brimmed

hat

sunscreen.

and
If

If you look in the drugstore, you'll see shelf after


shelf of skin care products, but kids don't usually
need anything more than a gentle soap. Talk to a

LESSON 5: Proper Clothing

use
you

a lip

balm

need

more

Caring your Clothes


4. Learn Basic Repairs
Learning to complete basic repairs on your
clothing such as replacing a loose thread or a
missing button can make them last longer and
save you a ton of money. Even if youre perfectly
careful with your garments, fallen hems and
buttons that pop off can take shirts and pants out
of commission. You can always bring your clothes
to a tailor for a fee, but why spend the money if
you can do the repair on your own?
A simple sewing kit which you can find at many
big box retailers costs just a few dollars and
contains scissors, a variety of needle sizes, and
thread. Even if youve never sewed before, online
videos can teach you everything you need to
know, from buttonhole stitching to repairing a
zipper. If you can tie a knot in the end of the
thread and weave the needle in and out of the
fabric, thats enough to get started.

One way that I track my garments is by rotating


them in my closet. After laundry day, the clean
stuff goes to the back, while the items still in the
closet are moved forward where theyre easier to
see and grab. Eventually, my favorite items
rotate from the back to the front of the closet,
where they can be seen and worn again.
This can be especially helpful for kids clothes.
Children are traditionally pretty hard on their
gear, so rotating it can mean fewer holes in their
jeans and less fading on their shirts. Unless, of
course, your little one has a favorite shirt in
which case, you might just be out of luck.

7. Practice Good Storage Habits


Whether you have a walk-in closet or a couple of
shelves, the way you store your clothes can make
them last for years or, alternatively, leave them
looking misshapen and damaged in just a few
months. Heres how to store your clothes to make
sure they last as long as possible:

Fold Heavy Sweaters on a Shelf. While

you might think that hanging is best for your


expensive sweaters, heavier garments such as
wool sweaters can actually stretch out when
you hang them in your closet. Your best bet is
to stack them folded on a shelf so they keep
their shape and save that precious hanger
space.
Button Buttons and Zip Zippers. I cant

count the number of times a wayward zipper


on one garment has snagged or scratched the
fabric on another while hanging in my closet.
Sharp zipper teeth, studs, and even buttons
can catch on clothes and result in damage, so
make sure theyre fastened when you hang
them in your closet.
Invest in Better Hangers. Sure, you can

score wire hangers from your dry cleaner for


free, but theyre not made for long-term
storage. Wire and plastic hangers can stretch
out the shoulders of your garments, which
means they wont lay nicely on your body.
Consider investing in better hangers with
wood or plush arms, which help garments keep
their shape.
Give
Clothes
Some
Breathing

5. Iron with Care


When you iron, youre using heat to loosen fabric
fibers and press them flat. Unfortunately, theres
also a good chance you can end up burning or
yellowing the fabric if youre not doing it properly.
Using too much heat on delicate fabrics can
completely ruin them, so make sure you always
use the right heat level for the type of fabric
youre ironing.
Many irons have different levels for various
fabrics on the heat dial, but heres a general
guide:

Linen: 445 F

Cotton: 400 F

Viscose/Rayon: 375 F

Wool: 300 F

Acrylic: 275 F

Polyester: 300 F

Silk: 300 F

Acetate: 290 F

Lycra: 275 F

Nylon: 275 F

6. Rotate Your Clothes


The idea of last in, first out doesnt only apply
to produce, but to clothes as well. We all have a
favorite pair of jeans that are snatched out of the
dryer as soon as theyre clean, but rotating your
clothes means less wear and tear.

Room. Even if youre short on space, resist


the urge to pack your closet full of clothes.
Squishing a ton of items next to each other
can result in wrinkling and fading as the
fabrics are constantly mashed together. If
youre having to squish hangers and garments
just to squeeze in another shirt, it may be time
to look into other storage solutions. For

example, a standalone armoire can help


reduce some of the pressure on a bulging
closet.
Think Cool and Dry. Excess moisture

you for any occasion. The other bonus? Your outfit

and heat can encourage mold growth even


on clothes. The mantra for your closet should
be cool and dry. Never store clothes in a
humid bathroom or moist basement closet.

a joy to create something beautiful and unique

8. Dye Faded Clothes


I have a pair of black skinny jeans that fit like a
glove. Of course, after near-constant wash and
wear, those black jeans are beginning to look
gray and worn-out.
While looking for laundry soap at my local
grocery store, I came across some easy-to-use
clothing dye for just a few dollars. Simply add it
to your sink or a bucket, add water, and follow
the package directions for getting the best color.
It usually takes 20 to 30 minutes of stirring to
ensure even coloring. After the garment has been
colored, rinse it with cool water and hang to dry.

will be one of a kind! I made my wedding dress


when I married the love of my life and it was such
for our big day. Is Halloween on the horizon?
When you learn to sew, you can come up with a
creative costume and make it a reality.
Save Money
Are those jeans you just bought too long? Did the
zipper on your favorite dress just bust? Did moths
make a lunch out of your warmest winter
sweater? Do you have an important presentation
at work but a button is missing from your blazer?
If you have basic sewing skills you can easily and
quickly do your own alterations and repairs
instead of running to the tailor. Your clothes will
fit better and they will last longer, too. Once you
know some basics about sewing, youll start
noticing the craftsmanship in the clothes in the
store. Your knowledge of garment construction

Typically, garment dyes work best on solid colors,


and can help to bring faded or stained clothes
back to their former glory. A box of dye costs
around $6 and contains two treatments. Just
make sure that you wash your newly dyed item
with like colors the first time you run it the dye
can come off on other items.

and fabric quality will help you make better and


lasting wardrobe purchases.
Be Green
Anyone will tell you: things used to be made
better. Before there were massive overseas
factories and clothing that falls apart after one

Lesson 6: Simple Hand Sewing

wash, garments used to be made to last,


sometimes

Why Everyone Should Learn to Sew


People learn to sew for all sorts of reasons, from a
desire to express their creativity, to save money,
to even just the need to learn a new skill. Ive had
a life-long love affair with sewing and its a skill I
think everyone should have. Its never too late to
learn, and as long as your hands can hold a
needle and thread, its never too early. Here are
some of the reasons I think sewing is something

being

passed

down

from

one

generation to the next. With sewing skills you can


source

your

manufacturers,

own

fabrics

you can use

from

green

environmentally

friendly dyes to make your own special shades,


and you can also increase the life of the clothing
in your closet by doing your own repairs and
alterations. The longer clothes last in your closet,
the less clothes end up in a landfill.
Feel Connected

everyone should know how to do.


Sewing is a social activity! Get together with
Get Creative
Is there a special event coming up in your life: a
wedding, prom, or even just a costume party?
With the knowledge of how to make your own
clothes you can create custom garments that suit

some friends and make a fun project together.


Start a sewing circle or throw a quilting bee!
Embroidery and embellishments are some of my
favorite things to do with friends. Sewing is also a
skill you can teach your friends or loved ones,
and

making

your

own

clothes

is

great

conversation

starter.

When

usually made of chemicals. They will typically dry


faster than natural fibers and can develop
stubborn pilling.

someone

compliments you on your cool threads you can


proudly say, Thanks, I made it! Sewing has also

brought me a closer connection to my space and


the things that I own. I make my own clothes,
curtains, pillows, comforters; you name it! I love
being able to look around my home and see the
things that Ive made and know that they are

going to last.
Everyone (Even Guys) Need to Know How to Sew
Lets say you have an important interview and

you pull your best suit out of the closet: one of


the hems on the leg of your slacks has come

undone. You can either rummage for some tape


or (this is my dads favorite) find a stapler for a
quick fix and hope that no one notices the sloppy
job. But if you know how to sew a blind hem, it

takes 10 minutes and your suit is ready to


impress. Need some curtains in your new place?
You can find fabric you love and make custom
curtains to help you feel at home. Sewing is for
everyone!

Even

Spiderman

made

his

own

costume.
Are You Ready to Learn to Sew?

Sewing used to be a skill that most people knew


how to do. It was a necessity, a part of life, a way
to solve your own problems, and a way to express

creativity. In recent years with the advent of


disposable clothing, busier lives, and the lack of

good instruction, sewing skills are not taught or


passed on. Lets change that trend together.
Whether you have an ambitious sewing project or
just want to learn how to take care of your

clothes, sewing can help you reach those goals. I


hope Ive shown you just a few of the compelling
reasons I think everyone should know how to sew.

Types of Fibers and Fabrics


Many fabrics are a mixture of two or more
different fibers. (For example, 50% cotton 50%
polyester) Pay attention to the fiber content when
you shop for fabrics, because it will affect how
your
clothes
feel
and
behave.
The
following list is separated into 3
categories: natural fibers, manufactured fibers,
and protein fibers. Protein fibers are those like silk
and wool that are obtained from an animal and
are not vegan friendly. Manufactured fibers are

Cotton
Very cool, absorbent, and comfortable. Takes a
long time to dry compared to other fibers. Will
shrink when you wash it. Medium strength.
Ages well. Used in many things, for example tshirts, jeans, underwear, and upholstery.
Combed cotton is softer and better quality than
regular cotton.
Flax
(linen)
Cool and absorbent, like cotton. Wrinkles badly,
need a very hot iron to get rid of wrinkles.
Shrinks in water, dry cleaning is recommended.
Usually used in summer clothing and home
decor.
Ramie
Similar to cotton and linen, but fairly
expensive.
Polyester
does not wrinkle. Does not absorb water well.
Dries quickly, doesn't shrink in water. Not very
comfortable when a tight fitting garment is
100% polyester. One of the cheapest fibers.
Very strong. Also called Terylene.
Rayon
Similar to cotton: cool, absorbent, and
comfortable. Wrinkles easily and has only fair
strength. Also called viscose.
Nylon
Strongest major fiber. Very stretchy. Not very
absorbent, therefore not very comfortable.
Acetate
Very cheap, not very strong. Dry-clean only.
Feels silky and comfortable. Usually used in
linings.
Spandex
Very stretchy, will recover instantly to same
size. Best used in small percentages to add
comfort to a non-stretchy fabric. Also called
Lycra.
Acrylic
doesnt wrinkle easily, good strength. Used as a
cheaper, more washable substitute for wool
and also in fake furs.
PVC/Polyurethane
Stretchy and waterproof. Usually one side of
fabric will be PVC/polyurethane, the other side
(backing) will be another fiber like polyester.
Doesn't breathe and is not very comfortable if
used for an entire garment.
Silk
comes
from
a
silkworm.
Comfortable,
absorbent, wrinkles easily (especially when
wet). Sometimes dry-clean only. Very thin.
Wool
comes from a sheared sheep. Strong, warm,
dry, doesn't wrinkle easily. Can be coarse and
itchy, but high quality wool is soft. Dry-cleaning
works best.
Mohair
comes from an angora goat. Softer and shinier
than wool. Expensive.
Leather
comes from dead animals. Strong and
absorbent.
Best fabrics/fibers to use in DIY clothing:

Cotton- comfortable, strong, easy to wash.

Polyester Blends- cheaper, strong, doesn't


wrinkle easily. But stay away from 100%
polyester if the garment is tight fitting or
covers most of the body, because it might get
hot and uncomfortable.
Anything with spandex- will add stretch to
clothing so that you don't have to use
elaborate construction. Just 1% will add stretch
to any fabric.
Fabrics/fibers to stay away from:

Acetate- not strong and dry-clean only.


Leather- very difficult to sew on a regular
sewing machine.

For example: cotton band t-shirts are knits. Jeans


are woven. Top-weight fabrics can be knit or
woven, while bottom-weight fabrics are usually
woven.

knit, pink means

Double Knit- two faced, which means the


back and front look exactly the same. Stretches
a lot, good for t-shirts.
Interlock- similar to double knit. Will fray
at the edges.
Jersey- stretchy with a smooth face. Will
curl at the edges when stretched. Many uses.
Rib Knit- very stretchy, has vertical
parallel ridges running. Used for tank tops,
neck trim of t-shirts, and sweatshirt cuffs.
Tricot- thin, made with fine yarns. Good
for lingerie and underwear.
Some of these woven fabrics can also be
made as knits:

fabric

for

Many of these terms signify a certain type of


construction as well as a certain fabric finish or
pattern. I listed most of the basic types of fabrics
you can find at a fabric store.

Knit- yarns are interloped in various ways.


Usually stretches.
Woven- yarns are weaved into a pattern.
Stretches only if made from a stretchy fiber, or
if cut on the bias.
Nonwoven- fabrics not produced by
conventional methods of knitting or weaving.

Common
terms
used
construction:
Orange means
woven, red means nonwoven.

3. Fabric Constructions
Three main types of fabric constructions:

Broadcloth- tightly woven. Used for


skirts, blouses, dresses, and summer clothing.
Brocade- elaborate designs woven in.
wide range of prices, usually used for formal
clothing.
Canvas- heavyweight material. Not good
for clothes but you can use it to make patches.
Chiffon- sheer, fine, and limp, and has a
slightly bumpy look. Used for blouses, evening
dresses and scarves.
Chino- lustrous twill weave. Used for army
uniforms and many other garments.
Corduroy- has pile (like velvet). Make
sure to cut all pattern pieces in the same
direction, as light will reflect differently

depending on which way the pile goes. Many


uses (excluding shirts).
Crepe- lightweight with a crinkled or
puckered surface. Used for dresses and
formalwear.
Denim- same as twill. Weave has
diagonal, parallel ridges. Many uses.
Flannel- medium-weight with a soft, fuzzy
surface. Many uses, for example shirts and
pajamas.
Fleece- can be knit or woven. Made from
wool. Can be cheap or expensive, quality
usually depends on price. Good for jackets and
warm clothing.
Gingham- printed or dyed with a striped
or checked pattern. Variety of weights and
uses.
Muslin- inexpensive
medium
weight
fabric, used for fitting garments before real
fabric is used. (a "mock-up")
Poplin- lustrous with a corded surface.
Many uses.
Satin- has a glossy surface, made in
many different weights and varieties. Used in
dresses, linings, formalwear, jackets, and more.
Sateen- satin that is made out of cotton.
Seersucker- medium to heavy weight
with crinkles in the weave. Many uses.
Taffeta- smooth, shiny, and stiff. Used for
formalwear.
Terry- has a looped pile. Very absorbent,
has many uses.
Tulle- thin, stiff, and fine. Used for
formalwear.
Tweed- medium to heavy weight twill
fabric. Many uses, mostly suits and coats.
Lighter weights used for dresses.
Twill- has diagonal parallel ridges. If you
don't know what this means, look at any pair of
jeans. Usually a bottom-weight fabric.
Velour- woven (but sometimes knitted)
fabric with uneven pile, which creates light and
shaded areas. Woven used for formalwear, knit
velour has many uses.
Velvet- woven with a thick pile. For best
color/shade results, cut with pile running up.
Cheaper velvet deteriorates after a few
wearing. Used mostly for formalwear.
Velveteen- like velvet, but with shorter
pile.
Felt- many fibers fused together. Poor
quality unless it is wool felt.
Interfacing- stiff fabric used to support
and add weight to garments. Can be woven or
knit.
Lace- usually made by machine. Can be
used for decoration on almost any garment.
Also can be woven or knit.

Sewing Tools and Equipment


A complete set of sewing tools and
equipment facilities work borrowing tools from
classmates is a waste of time whereas complete
tools and equipment help you produce and finish
your projects on time.
Tools and equipment should be available
when needed. A sewing box where tools are kept

should be placed near the sewing machine for


easy access when needed.

Many sewing projects require a small amount of


hand stitching. Consider it aerobics for your
hands and cross off that workout for the day.

Uses for sewing tools


Sewing tools are classified according to their
use among these are the measuring tools,
drafting tools, cutting tools and marking tools.

The Tools

Needle: For information on selecting the

Tape measure- is used in taking body


measurements for drafting alternating and laying
out patterns on the fabric and in actual sewing.

right hand sewing needle, read Hand Sewing:


Selecting the Right Needle for the Job.
Thread: For information on selecting the

Ruler- is used in drawing lines and marking


fabrics

right thread, read selecting the Right Thread for


the Job.
Thimble: A
thimble
is

1. Measuring tools

optional, but it's helpful with


heavier fabrics or when
pushing the needle through
several thicknesses.

Seam gauge- is used for measuring and marking


short distance such as hems, ticks and seam.
Hem marker- is an accurate guide for measuring
and making hotlines. Afoot rule can be used in
the absence of an adjustable hem marker.

Using a Thimble

2. Drafting tools

A thimble protects your finger from pain as you


push the needle through layers of fabric. Choose
a thimble that comfortably fits the middle finger
on the hand you use when hand sewing.

Tailor square- used to draw perpendicular lines


determining
square
corners
and
dividing
measurement.
Hip curve- is use for shaping the hips and skirts
hem line.

Place the thimble on your middle of your

French curve- is used to shape neck lines collars


and harm holes.

right hand if you're right handed and vice versa


if you're a lefty.
Hold your needle between your thumb and

index finger.
Insert the needle into the fabric and push

3. Cutting tools
Shears- the best shears to use for cutting fabrics
has a vent handle and blade it has small opening
in one handle for the thumb and one lager
opening in the other handle for two or more
fingers.
Scissors- a pair of scissor with sharp and a close
blade is convenient to use. This is used to cut
pattern pieces threads trimming seams and
cutting button holes.
Sean ripper- it is used to trip improperly
machine stitched seams.
4. Marking tools
Tracing wheel- these tools is used with the tailor
chalk and dress maker carbon paper to transfer
to pattern making to the cloth.

it through with the side or end of the thimble.


Hand Stitch Types
The stitches types shown below are just a few of
the many stitches that can be done by hand. For
anyone using a sewing machine for most of what
they do, these stitches should be all you need to
fill in those little hand-sew-only tasks.
To begin, thread your needle and knot the thread.
To learn how to do this, read Hand Sewing:
Thread a Needle, Tie a Knot. Next, determine
which stitch to use from the list below. When you
finish hand sewing, use the securing stitch to
prevent your stitches from coming undone.

Tailor chalk- this is to make a clean direct


making on the fabric for accuracy the marking.
Dressmaker- carbon paper this is used to
transfer construction marks from the pattern to
the fabric with the help of tracing wheel.

Starting the Knot:


Getting the hang of a thread knot that you mean

Hand Sewing: The Basics

to make can cause tension but it doesn't need to.


Practice a few times to get the hang of knotting

the end of your hand thread...the worst that can


happen is that you waste a couple feet of thread.
Place the end of the thread on your pointer
finger,

holding

it

in

place

with

your

Wrap the thread around the pointer finger.


The running stitch is done in the same way as the
basting stitch, but with short evenly spaced 1/16inch to 1/8-inch stitches (depending on your
fabric -- smaller stitch for lighter-weight fabric).
The running stitch is best done using your sewing
machine, but this stitch is good for gathering or
quickly mending a seam that has come apart.

Slide the Knot off the Pointer Finger:


Using your thumb, slide the threads together
towards the end of your pointer finger.
Slide the Knot to the End of the Thread:
Using the end of your pointer finger and thumb,
gently slide the knot to the end of the thread.

Backstitch
Basting Stitch

The backstitch creates a very strong seam. It's


used on heavy or dense fabrics and often to
repair a seam. Begin at the right end.

A basting stitch is used to temporarily hold


together pieces that may shift as you use your
sewing machine. When basting, it's a good idea
to use a contrasting thread so it's easier to
remove the basting stitches after the permanent
sewing is complete.
You can use your sewing machine to create a
basting stitch, but there are times when it's
better done by hand, for example, when you want
a stripe or plaid to match perfectly across a
seam.

Bring your needle up through the fabric at

point 1.
Insert your needle and go down through

the fabric at point 2.


Bring the needle up through the fabric

point 3.
Insert your needle and go down through

the fabric at point 4.


Repeat until you reach the end of your
seam.

Weave your needle in and out of the fabric


creating the look of a dashed line. Stitch about
1/4-inch stitches with equal length spaces
between.
Running Stitch

Overcast Stitch
The overcast stitch is used to finish cut edges on
fabrics that tend to ravel, such as linens and
gabardines. Your sewing machine may have
an overcasting stitch that will save you from hand
sewing.

To overcast by hand, start on one side of


the edge you want to finish.
Make a series of equal-spaced

and

Slip your threaded needle inside the fold

to hide the knot.


Bring the needle out through the folded
edge.

diagonal stitches that loop around the edge of


the fabric.
Slip Stitch or Ladder Stitch
This is the hand stitch I find most useful. A slip
stitch is used to create an invisible seam between
two folded edges, or a folded edge and a flat
edge. You can use slip stitching for bindings, to
close a lining, for the final stitches on a stuffed
pillow, or to apply applique invisibly.

Using the point of your needle, pick up a

few threads from the front side of your project.


Push the needled back into the fold of the

hem edge.
Repeat for the length of the hem.

Securing Stitch
Regardless of the type of stitch you use, you will
need to finish with a securing stitch to prevent
your work from coming undone.

Take one small backstitch and make a loop

over the point of the needle.


Pull the thread through the loop to create

a knot at the base of the fabric.


For a stronger secure stitch, repeat the
process to create two knots.

Iron the folds flat.


Slip your threaded needle inside the fold

to hide the knot.


Bring the needle out through the folded

Lesson 7: Mending Clothes


How to Fix Clothes

edge.

Pick up a few threads of fabric and then

work through the fold again.


Slide the needle along, come out of the
fold to make the next stitch.

1. Take care of your clothing. An ounce of


prevention is worth a pound of cure.

Wash

the

clothing

according

to

the

instructions on the label. It's also important to


Blind Hem Stitch

read these labels prior to purchasing a garment,


so you're sure that you're happy to do the type of

If your sewing machine can make a blind hem


stitch, you'll find it superior and faster than
hemming by hand.

washing or dry cleaning it requires. If not, don't


buy it.

Close zippers and clasps when machine


washing clothing.

Keep a set or two of older clothing around


for

messy

gardening.

or

strenuous

activities,

such

as

Wear an apron or smock if you're doing

Socks and thick denier tights made from

something messy, such as cooking or a hobby

wool, cotton, or cashmere can be made to

such as painting.

last a lot longer with darning.


8. Rebuild the garment or make it into
something else. The classic example is
making when the knees are worn through,
but if you are resourceful, you could
restyle all sorts of worn clothing, or make
bags, quilts, leg-warmers or mittens.
There are many, many options.

2. Treat stains immediately. The specifics


depend on what stain you are trying to
remove and what fabric you're removing it
from, but it's generally best to treat the
stain as soon as you can.
Find your stain removal

3. Learn to sew a button. You will need the


button or a passable replacement and a
needle and thread. The process only takes
a few minutes, and it is one of the
simplest and most common things to fix.
You can even do it in front of the TV if you
have to!

A stitch in time saves nine.


Proverb If you sort out a problem immediately
it may save a lot of extra work later.

When you are given button and

UNIT II

thread on the purchase of a new


garment, get into the habit of
keeping these in one single place
for easy retrieval when needed.
4. Repair seams that have torn or come
undone. If a hole develops along a seam,
you can usually just sew it closed again.
The
repair
will
be
invisible
and
straightforward.
5. Patch a hole. If a garment has a large
hole that's not on the seam, you may have
to apply a patch. Patches are not always
the most attractive repair, but they can
extend the usable life of an old garment
by closing up a hole or covering over an
irreparable stain or snag.

Make the patch decorative, so it becomes


a feature rather than a flaw.

Make the patch blend in as much as


possible by using matching material.

If the patch will show and won't look

Lesson 1: Family, its Nature and Function


What is a Family?
Families are who you love. Our families all look
different and it's always been so. A family
caregiving unit might consist of a couple; a
mother, father and children; a single parent and
child; grandparent and grandchildren; a sibling
group; a circle of friends; or however that family
defines itself.
Families are the foundation of society. It's where
we come into the world, are nurtured and given
the tools to go out into the world, capable and
healthyor we aren't. While families have the
greatest potential for raising healthy individuals,
they can also wound their members in places that
will never heal. When families break down and
fail to provide the healthy nurturing we need, the
effects impact not only our own lives, but also our
communities.
One of the most important responsibilities of a
family is raising a child. It is the most challenging

decorative, you may wish to "retire" the

responsibility because the child has to be raised

garment to around-the-house duty.

from childhood till he/she is old enough to take

Iron-on patches do exist, but sewn on

care

patches are likely to be sturdier.


6. Learn to sew a hem. It is relatively
simple to hem pants and skirts, and it will
allow you to adjust the length of a
garment to fit you. You can also make
pants a little shorter to give them a new
appearance if the bottom edge is worn.
7. Darn it. Darning is the process of
rebuilding a worn fabric using a needle
and thread or yarn in a process similar to
weaving. It may take a bit more skill than
the other techniques listed here, but it is
still a good option for mending small holes
and reinforcing worn spots.

of

him/herself.

The family is also expected to educate and


transmit the societal norms and culture to its
offspring and also give them a position or status
in

life.

The family provides emotional, psychological


moral

and

material

support

to

members.

The family has to ensure provision of physical


security in terms of food, clothing, shelter and
other needs to its offspring or other dependent
individual

members

of

the

family

e.g.

grandparents. However, tradition still believes in

assigning specific roles to each family member.

errands. Carpentry work is assigned to older boys


who can help father in making repairs in the

Role of a Father

house.
The father is the breadwinner and chief provider
of

the

family.

He

makes

the

major

Changes in family roles nowadays

family

decisions together with mother and with the help

Nowadays, father and mother, as well as girls and

of other members. This is the traditional role of

boys in the family, share in almost all the house

the father. Today, this role has been changed as

works. There are times that girls do the gardening

to include other responsibilities. Aside from being

while boys help in cooking and taking care of

a breadwinner, he also participates actively in

younger brothers and sisters. There are times

managing the household and helps caring for the

when father takes care of the house while mother

children like bringing them to school, attending

has

to

do

some

work

outside

the

house.

school meetings, and shopping with them. He


does gardening, do home repairs, and even help

The home activities of one family may differ from

mother marketing and preparation of family

those of other families. The difference may

meals.

depend on the size and income of the family. Big


families mean more members to share the

Role of a Mother

household chores. Families with big income can


The mother is the manager and treasurer of the

afford to hire outside help who can do most of the

family.

the

household task. Families with small income have

household tasks, takes care of the children,

to distribute the household task among members.

She

supervises

and

coordinates

prepares the family budget, plans and prepares


the family meals. Today, mothers also help earn a

A schedule of homemaking tasks is an effective

living to increase the family income.

tool that will ensure participation of the family


members in household task during their free

Girl Siblings roles

time. The schedule is also a reminder for every


The girls help

the

household chores.
sweeping,

mother

in

doing

the

These

include dusting and

preparing the

meals, setting and

member on what they are expected to do and


accomplish

at

The schedule should

home
be

flexible.

every

day.

It

also

can

clearing the table, doing errands, and going to

include the date when the work is to be done by

the market with mother. The older girls attend to

members to avoid confusion.

additional shores, like washing, ironing clothes

Conclusion

and taking care of younger brothers and sisters.


Performing the roles expected of each member

Boy siblings roles

can lead to family harmony and happiness. Each


The boys are usually assigned the heavy work in

member must also be considerate, helpful, and

the house. This includes scrubbing the floor,

respectful toward each other. Each member must

fetching water, planting and watering the plants,

also be aware that he is different from other in

cleaning the

terms

yard,

and

doing

of

character

traits,

intelligence,

and

physical strength. Recognizing these differences


help

the

family

members

understand

one

another.

includes

many

relatives

living

together

and

working toward common goals, such as raising


the children and keeping up with the household
duties. Many extended families include cousins,

Lesson II: Family Living

aunts or uncles and grandparents living together.

Family Structures

This type of family structure may form due to

The following types of families exist today, with


some

marriage, living in the same home. This family

families

naturally

falling

into

multiple

categories. For example, a single parent family


who lives in a larger, extended family. While
these types of families are distinct in definition, in

financial difficulties or because older relatives are


unable to care for themselves alone. Extended
families are becoming increasingly common all
over the world.
Childless Family

practice the lines are less clear.


While most people think of family as including
Nuclear Family

children, there are couples who either cannot or

The nuclear family is the traditional type of family


structure. This family type consists of two parents
and children. The nuclear family was long held in
esteem by society as being the ideal in which to
raise children. Children in nuclear families receive
strength

and

stability

from

the

two-parent

structure and generally have more opportunities


due to the financial ease of two adults. According
to

U.S.

Census data,

almost

70

percent

of

choose not to have children. The childless family


is sometimes the "forgotten family," as it does
not meet the traditional standards set by society.
Childless families consist of a husband and wife
living

and

families

working

take

on

together.
the

Many

responsibility

childless
of

pet

ownership or have extensive contact with their


nieces and nephews as a substitute for having
their own children.

children live in a nuclear family unit.

Stepfamily

Single Parent Family

Over half of all marriages end in divorce, and

The single parent family consists of one parent


raising one or more children on his own. Often, a
single parent family is a mother with her children,
although there are single fathers as well. The
single parent family is the biggest change society
has seen in terms of the changes in family
structures. One in four children is born to a single
mother. Single parent families are generally close
and find ways to work together to solve problems,
such as dividing up household chores. When only
one parent is at home, it may be a struggle to
find childcare, as there is only one parent

many

of

these

individuals

choose

to

get

remarried. This creates the stepfamily, which


involves two separate families merging into one
new unit. It consists of a new husband and wife
and their children from previous marriages or
relationships. Stepfamilies are about as common
as the nuclear family, although they tend to have
more problems, such as adjustment periods and
discipline issues. Stepfamilies need to learn to
work together and also work with their exes to
ensure these family units run smoothly.
Grandparent Family

working. This limits income and opportunities in


many

cases,

although

many

single

parent

families have help from relatives and friends.

Many

grandparents

today

are

raising

their

grandchildren for a variety of reasons. One is


raised by his grandparents, and the parents are

Extended Family
The extended family structure consists of two or
more adults who are related, either by blood or

not present in the child's life. This could be due to


parents' death, addiction, abandonment or being
unfit parents. Many grandparents need to go back

to work or find additional sources of income to


help raise their grandchildren.
Variety of Structures
There is no right or wrong answer when it comes
to what is the best type of family structure. As
long as a family is filled with love and support for
one another, it tends to be successful and thrive.
Families need to do what is best for each other
and themselves, and that can be achieved in
almost any unit.

Six Characteristics of Strong Families


1. Spend time together - Relationships are
somewhat like a garden. Without proper
care and attention the weeds take over.
Find activities each person enjoys and
participate enthusiastically. If you cannot
actually engage in the activity be sure to
support one anothers interests through
attention and encouragement.

6. Values and convictions - Identifying and


practicing a set of deeply held values and
moral standards is an essential component
of
strong
families.
Some
families
demonstrate
these
beliefs
through
participation in organized religion while
others involve themselves in worthy
causes. Parents can express values by
having open discussions about cultural
trends, reading books to children which
contain moral messages, or making a
written document that states, This family
believes and posting it where everyone
can see it. The most effective method,
however, is allowing your children to
observe you practicing your ethical
convictions. Children may not hear
everything we say, but they see
everything we do!
Maintaining a Healthy Family
In order to provide a supportive, emotionally
healthy family environment, you need to devote
some thought and energy to the following
questions:

Do

individual? Each child has his own


temperament, his own way of viewing and
interacting with the world around him.
Parents may love their children equally,
but naturally will have different sorts of
relationships
with
each
of
them.
Individualize your relationship with each of
your children, reinforcing their strengths
and
talents
and
avoiding
making
unflattering
comparisons
with
their
siblings or friends.
Does your family have regular

routines? Children and parents benefit


from having some predictable day-to-day
routines. Morning schedules, mealtimes
and bedtimes are easier for everyone
when they follow a pattern. Children also
appreciate family rituals and traditions
around birthdays, holidays and vacations.
Is your family an active participant in

your
extended
family
and
the
community? Families work better when
they feel connected and supported by
friends and relatives. Usually such
relationships require that parents make an
active effort to get together with others
socially or for civic projects.
Are your expectations of yourself and

2. Effective Communication - Emphasize


that each persons ideas are valid and
everyone should have the chance to share
happy news as well as whats bothering
them. Being a good listener is essential in
the communication process. Listening
displays respect. It shows family members
you care about what concerns them.
3. Appreciation
- Every
day
family
members contribute in ways that are
worthy of appreciation. It is important to
be aware of their efforts and express your
gratitude with meaningful words and
gestures. This can be done simply by
saying, Thank you for doing the dishes,
or perhaps leaving a quick note where
they can find it. It is also important to
appreciate others not only for what they
do, but also for who they are! This helps to
increase the recipients self-esteem and
deepens a caring bond between family
members.
4. Commitment - Putting family first
means that everyone takes time to
consider how their decisions will affect the
other members of the family. They are
concerned about one anothers welfare
and happiness, and seek to structure their
lifestyle in ways that promote unity and
harmony.
5. Good coping skills - Members of strong
families demonstrate the ability to stand
firmly together during a crisis. By utilizing
effective
communication
skills
and
maintaining a positive outlook, families
can deal with difficult times and find
strength that will sustain them through
any crisis.

you

treat

each

child

as

an

other family members realistic? Your


child's self-awareness, knowledge and
skills are constantly changing. Observe,
read and talk to others to learn what can
reasonably be expected of your child at
each stage of development. Parents, too,
have limitations on what they can
accomplish, given their resources and the

time available. There are no "super


parents," just individuals doing their best.
Does the time you spend with your

family members contribute to good


relationships among you? Most of the
time you and your child and your spouse
spend together should be fun, relaxed,
meaningful and relatively conflict-free.
As a parent, singly or as a couple, are

you
taking
care
of
your
own
needs? You should be leading a healthy
personal life (including proper diet,
exercise and sleep habits). Set aside time,
however brief, for things you enjoy. Your
children will thrive when your own
emotional needs are being met. They do
best when they are reared by parents who
are in a harmonious relationship with each
other.
Do you take moral and social
responsibility for your own life? You
are the most important role model for your
child. Demonstrate your value system
through actions as well as words.

Lesson 3: Coping with Family Needs


Ideal Family
- an ideal family is compose of a mother, a father
and kids, living together, understand each other,
helping one another, love and respect each other
and most of all, god-fearing.
- An ideal family to me would be a mom and a
dad both supportive and play active roles in their
childs life both physical and mentally able to
provide for the family. Both need a job they can
hold. No drugs or alcohol involved. Kids learn
values and lessons of life but still never crossing
the line. Parents who take the time to explain
things to children. Every parent must have an
extreme amount of patience when handling
children.
- The ideal family is the place of the eternal love
of parents, the eternal love of husband and wife,
and the eternal love of children centering upon
God.

Feeling disconnected or misunderstood by


your family and closest friends
Feeling distant from your spouse/partner
Feeling like you and your spouse/partner
cannot agree on household tasks or like youve
been replaced in your former roles
Feeling like a stranger in your own home
or noticing that your kids seem disconnected
from you
Feeling emotionally distant or numb
Wanting to avoid people who used to be
important to you
Drinking alcohol more often or taking
drugs
Being constantly on edge or jumpy
Feeling angry or irritable
Having problems eating or sleeping
Feeling hopeless
Forgetting things often
Losing interest or pleasure in things you
normally enjoy
Having difficulty living your usual life or
just getting through the day
Acting violently or being physically
aggressive

Here are four of the most soothing ways to hold a


baby. Try them all to see which works best for
your

little

one.

1. Over-the-Shoulder
One of the best ways to soothe a baby is
by holding her upright and close to your
body. With the over-the-shoulder hold,
you'll carry your baby facing you, against
your chest, so that her chin rests on your
shoulder. Hold her with one arm under her
bottom and use your other hand to
support her neck and back. Research has
shown that a caressing touch is crucial for
a baby's well-being and can actually
stimulate

the

brain

through

sensory

reception. Dr. Honig says, "As you hold


your baby to your shoulder, firmly press

Family Issues
Many Veterans need some time to adjust after an
intense experience or major change in their lives.
Some Veterans need a longer time to adjust than
others. Sometimes the stresses of adjusting

your cheek against hers." This hold also


puts the baby in a state of neurological
alert, Dr. Honig explains, because the
baby is free to look around and still feel
secure.

contribute to family problems or relationship


problems, but they dont have to. You may want
to reach out for help with the adjustment process

2. Tummy-to-Tummy

if you notice any of the following over a long

In this soothing baby hold, carry your baby

period of time:

facing you, with her head resting against

your

heart

against

the best holds for soothing a gassy baby.

yours. In addition to hearing the familiar,

In somewhat of a reverse cradle hold, you

rhythmic sound of your heartbeat, your

carry the baby with her body supported

baby will also be able to smell you and

along your arm, but this time facing down

learn

with

to

and

love

her

stomach

your

scent,

Dr.

Honig

her

belly

against

your

forearm.

explains. A carrier such as a Moby wrap

Support your baby's head by cradling it in

can help with this, but you can also just

your hand. It's important to be seated and

hold your baby or lie down and hold your

keep your baby close in this position so

baby

that she doesn't feel like she's floating

on

top

of

you.

This position can be even more effective


with skin contact. Simply undress your
baby

and

lay

her

against

your bare

alone in the air.


Handling a Newborn

chest. Your own body heat should keep her

If you haven't spent a lot of time around

warm, but if she feels cool, drape a small

newborns, their fragility may be intimidating.

blanket across her back. "Gentle skin-to-

Here are a few basics to remember:

skin touch reassures the baby that you are


there,"

explains

attachment

parenting

of

the Natural

Child

reaction,

it

can

create

system

before

yet,

infection.

physiological one that can improve a

hands (or

use

hand

handling

your

baby. Newborns don't have a strong immune

Project.

"Studies have shown that in addition to an


emotional

your

sanitizer)

counselor Jan Hunt, who is also the


director

Wash

so

Make

they
sure

are
that

susceptible
everyone

to
who

handles your baby has clean hands.

Be careful to support your baby's

baby's blood pressure, blood sugar level,

head

body temperature and breathing rate."

carrying your baby and support the head when

and

neck. Cradle

the

head

when

carrying the baby upright or when you lay your


baby down.
3. Cradle

Hold

careful

newborn,

Learning how to hold a baby the best way

not

whether

frustration. Shaking that

is all about fostering secure attachments,

to
in

shake
play

is

your
or

vigorous

in
can

cause bleeding in the brain and even death. If

Dr. Honig says. To be soothed, babies need

you need to wake your infant, don't do it by

both contact and communication. The

shaking instead, tickle your baby's feet or

cradle hold is one of the easiest and one


of the best for soothing your baby, both

Be

blow gently on a cheek.

Make

sure

your

baby

is

securely

with your body and your voice. Sitting or

fastened into the carrier, stroller, or car

standing, hold your baby lying in one of

seat. Limit any activity that could be too rough

your arms, looking up at you, with her

or bouncy.

head resting in the crook of your arm, and


your forearm and hand supporting her
back and bottom. You can wrap your other

Remember that your newborn is not


ready for rough play, such as being jiggled
on the knee or thrown in the air.

arm underneath the holding arm for extra

Taking care sick person

support. Sitting in a chair, cradle your

Medicines are often not necessary. But good care


is always important. The following are the basis of
good care:

baby close to your body as you make eye


contact, and speak or sing to her gently.

1.
4. Football

Hold

Gas is often the root of inconsolable crying


and fussiness. The football hold is one of

The Comfort of the Sick Person

A person who is sick should rest in a quiet,


comfortable place with plenty of fresh air and
light. He should keep from getting too hot or cold.
If the air is cold or the person is chilled, cover him
with a sheet or blanket. But if the weather is hot
or the person has a fever, do not cover him at all.

2. Liquids
In nearly every sickness, especially when there is
fever or diarrhea, the sick person should drink
plenty of liquids: water, tea, juices, broths, etc.
3. Personal Cleanliness
It is important to keep the sick person clean. He
should be bathed every day. If he is too sick to
get out of bed, wash him with a sponge or cloth
and lukewarm water. His clothes, sheets, and
covers must also be kept clean. Take care to keep
crumbs and bits of food out of the bed.
4. Good Food

the Indian word Bangla, which in the 19th century


referred to houses built in a Bengali style.
Bungalows were created when British colonial
administrators adapted the classic Indian style
low roofs and porches built around them. They
can either be detached or semi-detached. Theyre
very popular in America, where they have all
kinds of styles; each distinct style is often related
to particular states.

If the sick person feels like eating, let him.


Most sicknesses do not require special diets.
A sick person should drink plenty of liquids and
eat a lot of nourishing food.
If the person is very weak, give him as much
nourishing food as he can eat, many times a day.
If necessary, mash the foods, or make them into
soups or juices.
Energy foods are especially importantfor
example, porridges of rice, wheat, oatmeal,
potato, or cassava. Adding a little sugar and
vegetable oil will increase the energy. Also
encourage the sick person to drink plenty of
sweetened drinks, especially if he will not eat
much.

Cottage
Thick walls, small windows, structural pillars, low

Lesson 4: Adequate Housing

ceilings and most distinctly a thatched roof

The
main difference
between them
is
that house is more concrete. House refers to a
building in which someone lives. In contrast,
a Home can refer either to a building or to any
location that a person thinks of as the place
where she lives and that belongs to her.

typically characterize cottages. Cottages were

The basic parts of a house are:


-Bed Room
-Dining Room
-Kitchen
-Garage
-Bathroom
-Living Room
-Attic

originally located in rural or semi-rural locations,


although a lot of cottages have since been
developed in cities. Originally, in the middle ages,
cottages housed agricultural workers and their
families. The term cottage denoted the dwelling
of a cotter- peasants. However, that stereotype
has since been washed away, as the traditional
cottage look is now sort after, making them an
expensive purchase. Cottages are houses that
usually come with one and half storeys. The top

Types of houses
Bungalow

floor is much smaller than the ground floor, as


the pillars used to hold up the structure takes up
a lot of the living space. The thick, dark, classic

Although people often think Bungalows and

timber pillars are usually what characterizes a

Cottages are the same, theyre actually not,

cottage. Theyre a huge focal point of the

although some may appear the same. Bungalows

property,

are low profiles types of housing, as are a lot of

property, on display to give a classic village

cottages, but the distinction comes between the

look. Like with bungalows, the structuring of

style, history and the price tag. Generally,

cottages vary from country to country.

bungalows are a lot cheaper than Cottages. A


bungalow is essentially a subset of the set
Cottage. The word bungalow originates from

as

theyre

located

throughout the

Detached

Semi-detached

A detached house is a single standing property

A semi-detached house is a pair of houses joined

that doesnt share any walls with any other

together by a common wall. One side of each

structure. Due to the isolation of the property,

house shares a common wall, while the other is

theyre usually more private and generally

detached.

more expensive than any other type of house.

Terrace
End of Terrace
A terrace house is a house that is situated in a
An end of terrace house is a house situated at the

long row of houses. They all usually look the

end of a terrace (the definition of a terrace

same- pretty much identical structurally. Both

house is below). Like a semi-detached house, only

sides of each house in the row share common

one side of the house shares a common wall,

walls

while the other is detached.

exception with the houses at each end of the

with

neighboring

house,

terrace.

Flat
A flat is a living area that is self-contained with in
only part of a building. Usually, a flat is situated
in a building that is split up into multiple living
areas for different residents.

Lesson 5: Home Management

with

the

Home Management is the process of


preserving, protecting and maintaining your
home. Home is the place where we spend most of
our time. Home is where we relax after a busy
day. Relaxation is required for people of all ages.
To begin with, think of your home as a collection
of systems and structures. Finally home
management is the activities carried out to
preserve, protect and improve your home and its
systems.
Why is Home Management Important?
Home management is all about improving ones
home. As the famous quote says, An ounce of
Prevention is better than loads of Cure. Similarly
the house needs to be maintained to ensure it is
worth the buy. Houses are huge investments and
proper planning is emphasized to ensure it lasts.
A well-managed home is more satisfying to live
in, saves you money in the long run, the
accessories are available all the time.
How to Preserve Your Home?
Preservation is to make things last. Preservation
is the first line of defense in the protection of a
home. The gadgets used at home needs regular
maintenance
to
avoid
any
breakdowns.
House cleaning, painting, replacing requirements
in the home ensures you are preserving the
quality
of your home,
beautifying
your
environment. An effective home management
solution is a homeowners most valuable asset.
How to Protect your Home?
Protection means defending or guarding against
attack and shielding from danger. Biological
threats like rot and mold are not only expensive
to repair, but can be threatening to the health of
the occupants. A check in time can prevent major
cleaning and minimize costs too.
Protecting your home from natural calamities like
fire, earthquake, water flooding. Check for
insurance coverage to protect the investment and
family. Check for any damages occurring to the
home by means of pests, building damages like
cracks. Planning, organizing will keep away crisis.
How
to
Enhance Your
Home?
After a huge investment it is essential to have a
good upkeep of the home, furniture and
surroundings. Organizing the home and the
available space is a big challenge.
Owning a home can be a challenge. However,
managing your home is a great way to organize
tasks in ways that allow you to complete them
easier and more efficiently. Your involvement in
home upkeep enables you to take pride of your
home and you may be your neighbors envy.
Enhancing your home does not call for additional
penny, it is a way of regular maintenance.
Todays
homes
are
more
complex
and
sophisticated than ever. Home owners are also
busier than ever. This is why an effective home
management
is
a
godsend
opportunity.
Managing your home properly makes real sense
in terms of your property, lifestyle and value.

The benefits of Home Management:


Home management is rewarding and a major
support to the homeowner.
However, home management requires constant
push and resources to be applied. Organizing
tasks and completion of proposed activities are
complete will ensure an efficient running home.
Start home care with passion and youll enjoy the
benefits
Lesson 6: Work Schedule and Activities
Effective Scheduling
Planning to Make the Best Use of Your Time

It's the end of another busy working day and,


even though you came into the office early and
left late, you don't feel as if you've accomplished
anything significant.
It's all too easy for this to happen. Faced with
endless meetings, frequent interruptions, and
urgent last-minute tasks, you can easily be busy
all day without making any progress on highpriority projects and goals.
That's why it's so important to know how to
schedule your time properly. In this article, we'll
look at the steps you can take to do this, thereby
making time for the work that really matters,
while still leaving time for personal development,
family and friends.
The Importance of Scheduling
Scheduling is the art of planning your activities so
that you can achieve your goals and priorities in
the time you have available. When it's done
effectively, it helps you:

Understand what you can realistically


achieve with your time.

Make sure you have enough time for


essential tasks.

Add
contingency
unexpected."

Avoid taking on more than you can


handle.

Work steadily toward your personal and


career goals.

Have enough time for


friends, exercise and hobbies.

time

for

family

"the

and

Achieve a good work-life balance.

Time is the one resource that we can't buy, but


we often waste it or use it ineffectively.
Scheduling helps you think about what you want
to achieve in a day, week or month, and it keeps
you on track to accomplish your goals.
How to Schedule Your Time

Set a regular time to do your scheduling at the


start of every week or month, for example.
There are a number of different tools to choose
from. A simple and easy way to keep a schedule
is to use a pen and paper, organizing your time
using a weekly planner. (Click here for a free
downloadable planner template to get started.)
You can also use apps and software such as
Google Calendar, MS Outlook and Business.
Choose a scheduling tool that suits your situation,
the current structure of your job, your personal
taste, and your budget.
The most important thing when choosing your
planner is that it lets you enter data easily, and
allows you to view an appropriate span of time
(day/week/month) in the level of detail that you
need.
Once you have decided which tool you want to
use, prepare your schedule in the following way:
Step 1: Identify Available Time
Start by establishing the time you want to make
available for your work.
How much time you spend at work should reflect
the design of your job and your personal goals in
life.
For example, if you're pushing for promotion, it
might be prudent to work beyond normal hours
each day to show your dedication. If, on the other
hand, you want to have plenty of time for out-ofwork activities, you might decide to do your
allocated hours and no more.
Step 2: Schedule Essential Actions
Next, block in the actions you absolutely must
take to do a good job. These will often be the
things you are assessed against.
For example, if you manage people, make sure
that you have enough time available to deal
with team members' personal issues, coaching,
and supervision needs. Also, allow time to
communicate with your boss and key people
around you.
Step 3: Schedule High-Priority Activities
Review your To-Do List , and schedule in highpriority and urgent activities, as well as essential
maintenance tasks that cannot be delegated or
avoided.
Try to arrange these for the times of day when
you are most productive for example, some
people are at their most energized and efficient in
the morning, while others focus more effectively
in the afternoon or evening. (Our article "Is This
a Morning Task?" Can help you identify your
best times of day.)
Step 4: Schedule Contingency Time

Next, schedule some extra time to cope with


contingencies and emergencies. Experience will
tell you how much to allow in general, the more
unpredictable your job, the more contingency
time you'll need. (If you don't schedule this time
in, emergencies will still happen and you'll end up
working late.)
Frequent interruptions can eat into your time.
Learning how to manage them can reduce the
amount of contingency time you need to set
aside. Some interruptions will be hard to predict,
but leaving some open space in your schedule
gives you the flexibility you need to rearrange
tasks and respond to important issues as they
arise.
Step 5: Schedule Discretionary Time
The space you have left in your planner is
"discretionary time": time that is available to
deliver your priorities and achieve your goals.
Review your prioritized To-Do List and personal
goals , evaluate the time you need to achieve
them, and schedule them in.
Step 6: Analyze Your Activities
If, by the time you reach step five, you find that
you have little or no discretionary time available,
you need to go back through steps two, three
and four, and question whether all of the tasks
you've entered are absolutely necessary. It may
be that some things can be delegated or tackled
in a more time-efficient way.
One of the most important ways that you can
build success is by maximizing the leverage you
can achieve with your time. Increase the amount
of work you can complete by delegating to
other people, outsourcing key tasks, or using
technology to automate as much of your work as
possible. This will free you up to achieve your
goals.
If you find that your discretionary time is still
limited, then you may need to renegotiate your
workload or ask for help . Use your newly
prepared schedule as evidence of your heavy
commitments. This demonstrates to your boss
how well-organized you are, and might make him
or her more receptive to your request!
Key Points
Scheduling is the process by which you plan how
you'll use your time. Doing it well can maximize
your effectiveness and reduce your stress levels.
Follow this six-step process to prepare your
schedule:
1.

Identify the time you have available.

2.

Block in the essential tasks you must


carry out to succeed in your job.

3.

Schedule high-priority urgent tasks and


vital "housekeeping" activities.

4.

Block in appropriate contingency time


to handle unpredictable events and
interruptions.

5.

Schedule the activities that address


your priorities and personal goals in the
time that remains.

6.

Analyze your activities to identify tasks


that can be delegated, outsourced or cut
altogether.

and you work more efficiently; this leads to a


more successful life.
5.

Learn more

It's important that your schedule makes time for


your professional and personal goals. If you have
little or no discretionary time left when you reach
step five, revisit your tasks to see if you can do
them differently otherwise, your work-life
balance will suffer.

When you control your time and work more

9 Reasons Why Time Management is Important

others,

1.

increase your experience faster. There's a


reason some students graduate earlier than
so

imagine

implementing

time

management throughout your entire career.

Time is limited
Everyone gets the same amount of time each

You'll not only stand out from the rest, but

day, and it's limited, therefore it's important

you'll gain experience must faster and be

to make the most of your time if you ever

able to move up in life a lot sooner.

want to be more than average at the


workplace.
2.

efficiently, you're able to learn more and

6.

Reduce stress
One of the main causes of stress is due to
people feeling rushed. The phrase "I have so

Accomplish more with less effort


By taking control of your time, you're able to

much to do and so little time to do it" is

stay focused on the task at hand. This leads

generally spoken with frustration which leads

to higher efficiency since you never lose

to stress. With good time management, you

momentum. Imagine running a mile where

know how much time you have, how long it

you stop every 5 seconds, this would cause

will

you to become exhausted very quickly and

accomplish more, and have more free time.

take much longer to complete the run.

This gives you more breathing room, which

take to get your tasks done, you

reduces the feeling of being rushed, which in


3.

Make better decisions

turn leads to less frustration and stress.

There are many choices in life and oftentimes we're faced with many choices to

7.

Higher quality work

choose from at the same time. When you

We all need some free time to relax and

practice good time management, you have

unwind but, unfortunately, many of us don't

more time to breathe; this allows you to

get much free time because we're too busy

determine which choices are the best to

trying to keep up with our daily activities and

make.

work

load.

By

implementing

time

management skills, you are able to get more


When you feel pressed for time and have to

done in a shorter period of time leading to

make a decision, you're more likely to jump

more free time.

to conclusions and not fully consider the


different options; this leads to poor decision

8.

Creates discipline
When you practice good time management

making.

in
4.

Be more successful

your

life,

you

are

less

likely

to

procrastinate. Time management leads to

Time management is the key to success; it

higher productivity and leads to a disciplined

allows you to take control of your life rather

life.

than

follow

the

flow

of

others.

You

accomplish more, you make better decisions,

Lesson 7: Home Decorations

Eight Basic Flower Arranging Designs


If you are used to working with fresh flowers, it
will take some time to get used to all the
possibilities and limitations when using silks.
Though so similar in use, artificial flowers are an
entirely different art form. The line, focal, filler
technique is an excellent way to design artificial
and dried flower arrangements.
Horizontal Arrangements

1. Using a relatively shallow container, anchor


foam with a lot of glue or use anchor pins, and
position sprays of line flowers to establish the
shape of the design.

2. Insert focal flowers in the middle so they gently


droop over the lip of the container on both sides,
reach towards the line material and extend on
either side of the middle. Leave room for filler
flowers.

1. Secure floral foam. Determine the vertical


height and horizontal width with the smallest line
flowers and/or leaves. Make the height higher
than the width.

3. Fill in and around focal area with filler flowers


and foliage.
Vertical Arrangements

2. Position the largest focal flowers in the heart of


the arrangement and slightly lower to give weight
and balance.

3. Fill in
with the filler flowers and foliage keeping within
the triangular shape.
Crescent Arrangements

1. Wedge or secure foam in a vase with hot glue.


Cut the stems of the tallest flowers or leaves to
reach three or four times the height of the vase.
2. Place the focal flowers vertically within the
diameter of the vase.
3. Fill in the areas as needed with filler flowers.
Triangular Arrangements

1. Secure foam in container. Determine length of


crescent and insert curved line flowers or leaves
to follow the crescent form. Angle the shape to
balance in the container.

2. Place the largest, strongest or brightest flowers


in the focal area.

2. Insert the focal flowers fairly low in the bowl to


achieve balance, stability and depth.

3. Fill in around the larger flowers and leaves with


the filler flowers.
Minimal Arrangements

3. Fill in around the focal flowers with smaller


flowers and foliage. Place wisps of filler flowers
that gracefully taper off the ends.
Oval arrangements

1. Adhere foam to container. Insert vertical line


flowers to determine the height, and secure the
horizontal line flowers to give the basic outline of
the arrangement.

1. Secure the floral foam. Determine the height


with line flowers, then frame in the outer edges of
the oval shape with light colored flowers and
foliage.

2. Place the focal flowers.

3. Cluster filler blossoms and foliage around the


central flowers maintaining the rhythm of the S.
Free Standing Arrangements

3. Fill in with filler flowers as needed.


The lazy "S" or "Hogarth's Curve"

1. Fill a shallow container with foam that extends


one inch over the top. Secure the foam with hot
glue, floral clay or floral tape. Define the shape of
the design with the line flowers and leaves.

2. Place the focal flowers and leaves, turning the


vase as you go so all the sides are even.
1. Anchor the foam securely. Bend the stems
gently into graceful curves and insert them in
place so they balance.

3. Add filler flowers to integrate the design.

2. Add the focal flowers following the lines of the


upper and lower curves.

UNIT III
Lesson 1: The Three Basic Food Groups

How Does Food Impact Health?


The food we eat gives our bodies the
"information" and materials they need to function
properly. If we don't get the right information, our
metabolic processes suffer and our health
declines.

If we get too much food, or food that gives our


bodies the wrong instructions, we can become
overweight, undernourished, and at risk for the
development of diseases and conditions, such
as arthritis, diabetes, and heart disease.

senses active and healthy. Glow foods make our


skin and eyes glow. Examples of Glow foods as
fruits and vegetables such as banana, apple,
carrot,

and

tomato.

In short, what we eat is central to our health.


Consider that in light of Webster's definition of
medicine: "The science and art dealing with the
maintenance of health and the prevention,
alleviation, or cure of disease." Food acts as
medicine, to maintain, prevent, and treat
disease.

These foods are rich in Vitamin D that is


important for the development of a healthy skin.
Green-leafy vegetables are examples of this food
group.

Go, grow and glow foods are three simple groups


of food that the body needs for growth and body,
muscle and skin development. Food also supply

Lesson 2: Food Nutrients


Nutrients and their functions

the body with energy and nutrients for activities,


mobility

and

protection

against

diseases.

The principles of a healthy balanced diet:


Energy

GO FOODS- Go foods are the type of a food group


that

provides

energy,

Go

foods

contain

carbohydrates that supply our body with energy


in the form of calories that are needed for
activities such as walking, running, jumping,
working, swimming, etc. Go foods make the body
strong

and

active

hence

the

name

"go".

Examples of this type of food group are bread,


rice cereals and other foods that primarily
provides carbohydrates. They help us to run,
jump

GROW

and

FOODS-

enhances

play

Grow

growth

foods

all

are

development.

day

foods
Grow

that
foods

contain protein such as calcium and iron that are


needed by the body for bone and muscle

Foods provide us with energy in the form of


calories (Kcal).
Calories effectively act as the fuel that powers
our bodies and enables us to function, in the
same way that petrol fuels a car.
Some foods provide us with more energy than
others, but by eating a wide variety of foods in
the correct balance we can meet our
requirements.
Foods that provide many nutrients relative to the
amount of energy they contain are known as
nutrient rich foods e.g. milk and dairy foods.
Energy requirements vary depending on age, sex,
size, metabolic rate and activity level.
If we consume more energy/calories than we
need, we deposit the excess energy in the form of
fat or adipose tissue.

meat, fish, eggs and chees. Foods like milk,

Conversely if we use more energy than we


consume we use up fat to provide us with more
energy.

yogurt, cheese and other dairy products are types

Carbohydrate

development. Examples of Grow foods are milk,

of this food group. They help us to grow big and


strong.

Carbohydrates can be divided into two broad


categories:
available
carbohydrate
and
unavailable carbohydrate.

Lastly, GLOW FOODS- Glow foods are foods that

Available carbohydrate

enhances the quality or the "Glow" of our skin.


Glow

foods

contain

nutrients,

vitamins

and

Sugars and starch are categorized as available


carbohydrate.

minerals such as Vitamin C, Vitamin E, and


Potassium that are needed by the body as
protection against diseases and make our body

Sugars are present naturally in fruit, vegetables


and milk and are also added to many processed
foods such as confectionery, cakes and biscuits.

Starch is found in foods such as bread, cereals


and potatoes.
Both starch and sugars are digested in the body
and converted to simple sugars (mainly glucose),
which are then used by the body to provide
energy.

Those which contain fewer of the essential amino


acids are known as low biological value foods
e.g. cereals, beans, lentils and nuts.
However if a wide variety of foods are consumed
in the correct proportions the different protein
sources can work together to provide the ideal
levels of the different amino acids.

Unavailable carbohydrate
Fat
Unavailable carbohydrate includes dietary fiber or
NSP (non starch polysaccharide). The term
unavailable is used because fiber cant be
digested and therefore doesnt provide us with
energy. However it is helpful in many other ways
described below.
Dietary fiber can be divided into two categories:
insoluble fiber and soluble fiber.

Fats are essential for many reasons:

They are a provider of energy

They are involved


membranes

They are a vehicle for the provision of fat


soluble vitamins such as Vitamins A, E, D
and K

They are involved in making hormones

They provide insulation; keeping us warm.

They provide us with a shock absorbing,


protective layer

Insoluble fiber
Insoluble fiber (found in wholegrain cereals and
grains, and some fruits and vegetables) adds bulk
to the contents of the gut, speeding their transit
and it is thought to help protect against
constipation and other bowel disorders
Soluble fiber
Soluble fiber (found in pulses such as beans and
lentils, fruit, vegetables and also oats, barley and
rye) helps to reduce blood cholesterol levels and
to regulate blood sugar levels.
At present the average intake of fiber in the UK is
14g/day in adults. Experts recommend that fiber
intakes should be as high as 18g/day.
Consumption of brown, wholegrain, whole meal
and high fiber varieties of carbohydrate will help
to increase fiber intake.
Protein
Proteins
are
essential
for
growth
and
maintenance of body tissues and for the
production of substances such as hormones and
enzymes which help to control many functions
within the body. If insufficient carbohydrate and
fat are available in the diet, then protein may also
be used to provide the body with energy.
Proteins are made from building blocks known as
amino acids.
There are 20 different amino acids.
Some amino acids can be made in the body and
others can only be supplied by the diet -these are
known as the essential amino acids.
Some foods are better providers of these amino
acids than others. Those which contain all the
essential amino acids are known as high
biological value foods e.g. milk and dairy foods,
meat, eggs etc.

in

forming

cell

Fats are made from building blocks called fatty


acids.
There are three types of fatty acids - saturated,
monounsaturated and polyunsaturated fatty
acids.
The fat in food contains a mixture of all three
fatty acids, in different proportions in different
foods.
Saturated fats
Foods that contain the higher proportion of
saturated fatty acids include fats and oils (e.g.
butter, hard margarine, and some blended
cooking oils), meat and its products (e.g. pies,
lard, and suet), whole milk and its products,
coconut and palm oil.
Monounsaturated fats
Olives, olive oil and rapeseed oil are the best
providers of monounsaturated fatty acids.
Polyunsaturated fats
Fats and oils containing large amounts of
polyunsaturated fatty acids are derived mainly
from seeds and nuts and include pure sunflower,
safflower, and sesame, soya, corn oils, and
sunflower and soya margarine.
Two polyunsaturated fatty acids, linoleic and
alpha-linoleic acids cannot be made in the body
and must be provided in the diet. These are
called essential fatty acids.

These essential fatty acids are known as the


"parent" fatty acids of 2 families of unsaturated
fatty acids. The parent fatty acids undergo
various different chemical reactions to produce
the different fatty acids within each family, which
have numerous different and important functions
within the body.
Linoleic acid is the parent fatty acid of the n-6
family of fatty acids and alpha-linoleic acid is the
parent fatty acid of the n-3 family of fatty acids.
Vegetable oils, eggs and poultry are good
providers of n-6 fatty acids which are important
for the formation of membranes in the body.
Unrefined fish oils and oily fish such as salmon,
mackerel and sardines are good providers of n-3
or Omega 3 fatty acids which are important for
the correct formation of nerves and have been
linked to numerous health benefits such as
reduced risk of cardiovascular disease and
improved brain function.
Experts advise that too much fat, in particular
saturated fatty acids, may lead to raised levels of
blood cholesterol in some people which, in turn, is
a risk factor for coronary heart disease.
As a result, government guidelines recommend
that fat should provide no more than 35% of daily
food energy, with saturates providing no more
than 11%, polyunsaturated contributing no more
than 6.5% and trans fatty acids no more than 2%
of the daily food energy intake.
NB: These recommendations for fat intake do not
apply to children under five years of age.
Trans fats
Trans fats are formed when the structure of
monounsaturated and polyunsaturated fats are
altered
during
a
process
called
hydrogenation. They are often found in processed
foods such as biscuits, cakes and margarines.

They are required in much smaller amounts than


fats, carbohydrates and proteins and are
therefore
known
as
micronutrients.
The department of health recommends specific
amounts of each micronutrient for certain sub
groups of the population known as dietary
reference values (DRVs).
These recommendations only apply to healthy
people and should only be used as a general
guideline as individual requirements are likely to
vary.
There are two types of vitamins, water-soluble
and fat soluble.
Water-soluble vitamins
Water soluble vitamins travel around the body in
the bloodstream and are picked up by cells when
they are needed. Water-soluble vitamins that are
not required by the body are excreted in the
urine.
Fat soluble vitamins
Fat soluble vitamins are stored in body fat (for a
few days or as long as 6 months) until the body
needs them.

Water soluble vitamins:

Vitamin B1 (thiamin)

Vitamin B2 (riboflavin)

Vitamin B6( Pyridoxine)

Vitamin
B12
Methylcobalamin)

Cyanocobalamin;

Folate

Niacin

Trans fatty acids found in industrially produced


products have been shown to have a negative
effect on risk factors for CVD. In the UK efforts
have been made to reduce or remove Trans fatty
acids from margarines and spreads through the
use of new techniques and many now have
minimal amounts of Trans fatty acids.

Biotin

Pantothenic acid

Vitamin C (Ascorbic Acid)

Trans fatty acids also occur naturally in small


amounts in milk and milk products and have been
created in the stomach of ruminant animals (such
as cows and sheep).

Vitamins, minerals and trace elements


o
Vitamins, minerals and trace elements are
required for numerous functions within the body
and deficiencies can lead to serious health
problems.

Fat soluble vitamins:


Vitamin A (Beta-carotene; Retinol)
Vitamin
(ergocalciferol)
(cholecalciferol))

D
and

(vitamin
vitamin

D2
D3

Vitamin E (Tocopherol)
Vitamin
K
(vitamin
K1
(phylloquinone;
phytonadione;
phytomenadione)
and
vitamin
K2
(menaquinone; menatetrenone))

Minerals and trace elements


Minerals and trace elements are similar to
vitamins and are required in very small or trace
amounts to maintain good health.

It is always a good idea to seek advice from a


state registered dietitian if you feel that
supplements are necessary.
Impact

of

Malnutrition

on

Health

and

Minerals tend to be required in milligram (mg)


quantities and trace elements tend to be required
in much smaller amounts - microgram (g)
quantities.

Development

Some are found only in a few foods, so it is


important that these foods are included in the
diet on a regular basis e.g. the main providers of
calcium in the diet are milk, cheese and yogurt.
Some foods are also fortified with minerals, for
example, iron is added to some breakfast cereals.

inadequate intake of protein, calories and other

Minerals:

Calcium

Chloride

Fluoride

Iron

Magnesium

Phosphorus

Potassium

Sodium

Zinc

Trace elements:

Malnourished children experience developmental


delays, weight-loss and illness as a result of
nutrients. Because orphaned and institutionalized
children

may

macronutrient

experience
and

one

or

micronutrient

several

deficiencies,

they are at risk for a variety of short-term and


long-term complications.
Short-Term Implications
Because so much development occurs in the first
few years of life, nutrient deficiencies can have
major short-term implications in young children.
Immune Implications
Malnourishment can greatly compromise a childs
immune system, making them more susceptible
to infectious diseases. Particularly in institutions
where there are poor sanitary practices, children
are vulnerable to infections from other children or
caregivers. In particular, zinc, iron and vitamin A
are commonly associated with weakened immune
function.

Copper

Growth Implications

Chromium

Nutrient

Iodine

Manganese

Molybdenum

Selenium

Consumption of a balanced and varied diet


should ensure adequate levels of all vitamins,
minerals and trace elements are received.

deficiencies

and

gastrointestinal

infections commonly co-occur in orphans. A child


may contract an infection due in part to poor
nutritional status. In turn, a gastrointestinal
infection places the child at even greater risk for
nutrient

deficiencies

because

nutrients

are

unable to be absorbed properly. Consequently,


nutrient deficiency combined with infection can
cause growth retardation.
Additionally, a deficiency in one nutrient may

It is always better to receive the recommended


levels of vitamins, minerals and trace elements
through consumption of food sources rather than
artificial supplements. However supplements are
sometimes useful, particularly if you have an
increased requirement for one or several
nutrients e.g. pregnant women, infants, older
people who don't go out of doors or ethnic groups
who wear coverall clothing etc.

lead to a deficiency in another nutrient. For


example, deficiencies in iron, magnesium and
zinc can cause anorexia and thereby result in
reduced intake of other important nutrients such
as protein. Low lipid intake can also affect the
absorption of important fat-soluble vitamins such
as vitamins A and D. Zinc and protein deficiencies

can retard bone growth and development, putting


a child at risk for long-term complications.
Long-Term Implications
The

short-term

implications

of

malnutrition

eventually give way to long-term complications,


such as growth and cognitive delays.
Growth Implications
Malnutrition not only impacts growth in the short
term, but can also limit total bone growth.
Additionally, children classified as low height-forage (stunted) may never be able to regain lost
growth potential if they continue to live in a
nutritionally deprived situation.
Cognitive Implications
Malnutrition negatively effects brain development
causing

delays

in

motor

and

cognitive

development, such as:

program of moderate aerobic exercise performed


for 20 minutes a day, four times per week.
A resting heart rate of under 60 beats per minute
is considered a sign of longevity. The heart beats
a certain number of times before shutting down,
so the lower the resting heart rate, the longer an
individual can potentially live. Resting heart rate
should be measured first thing in the morning
before getting out of bed.
Opposing muscles should have a balanced
strength. For example, the biceps and triceps
should have a 1:1 strength ratio. The quadriceps
and hamstrings should have a 3:2 strength ratio.
Happiness at work and home also contribute to a
longer lifespan. Those who suffer from unhealthy
forms of stress or depression tend to develop
more health issues than the general population.

Ways to Keep Your Body Healthy


Healthy body not only contributes to a more

Attention deficit disorder

active, productive and fulfilling life, but can also

Impaired school performance

add years to your life. When your body has a

Decreased IQ scores

strong

Memory deficiency

problems, your risk of developing eye problems,

Learning disabilities

Reduced social skills

Reduced language development

Reduced problem-solving abilities

immune

system

to

combat

health

arthritis and chronic diseases like cancer, Type 2


diabetes

and

heart

disease

is

reduced.

By

following a few guidelines, you can develop


habits that contribute to the ongoing health of
your body.

Lesson 3: Food for Good health


The characteristics of a healthy person
include

high

level

of

Eat Healthy Foods

high-density

lipoprotein cholesterol, a low resting heart


rate, balanced muscular strength, a high
level of cardiovascular fitness and being
happy in work and home life. Together, these
factors lower the risk of heart attack, cancer,
injury, mental illness and other diseases that are
more likely to manifest themselves in less healthy
individuals.
Doctors consider a reading above 90 milligrams
per deciliter of HDL cholesterol to mean an
individual has little chance of suffering from heart
disease. HDL cholesterol benefits the body by
keeping the heart's arteries clear of the
blockages that lead to heart disease and heart
attacks. HDL cholesterol can be increased with a

When you eat right, you not only feel better and
have more energy, but you also provide your
body with vital nutrients -- protein, carbohydrate,
fat, vitamins, minerals and fiber -- that maintain
your body's health. A nutrient-rich diet includes
whole grains, fish, nuts, eggs, poultry and lean
meats, fat-free or low-fat dairy foods such as
yogurt and fortified milk, and unsaturated fats
like olive oil and avocados. Avoid processed and
refined foods, which are typically loaded with
saturated fats and sugar. These foods have little
nutritional value and can cause your blood
glucose levels to rise and then quickly drop,
leaving you feeling tired.
Regular Exercise

Like eating a healthy diet, participating in regular


exercise is crucial to keeping your body healthy.
Regular

physical

activity

helps

control

your

weight, strengthens your bones and muscles,


improves your mood and overall mental health
and may add extra years to your life. According
to

the

Centers

for

Disease

Control

and

Prevention, moderate-intensity exercise, such as

body temperature, moves nutrients and waste


materials through your body, helps normalize
blood pressure and lubricates and cushions body
joints and organs. You must replace the water lost
through body functions like perspiration and
breathing every day to avoid dehydration. Keep a
bottle of water handy during the day to drink
from. A good rule of thumb for estimating
adequate daily water intake is to drink, in ounces,
half your total body weight. For example, if you
weigh 140 pounds, drink 70 ounces daily.
Importance of Food Pyramids

brisk walking, is safe for most people. Participate


in at least 150 minutes of moderate-intensity
aerobic exercise a week. If you are experiencing
health issues, check with your doctor before
beginning any exercise program.
Get Enough Sleep

Although the amount of sleep needed varies with


each individual, getting adequate, quality sleep
plays a vital role not only in your daily
performance, but also in keeping your body
healthy throughout your life. Sleep is necessary
for the healing and repair of your heart and blood
vessels. It aids in the balance of your body's
hormones and supports your body's growth and
development. Your immune system, which
defends your body against infections and other
harmful substances, relies on adequate sleep to
remain strong and function properly. Noticing
when your body needs sleep and honoring that
need is important to maintaining good health.
Aim for seven to eight hours of sleep a day.
Reduce Stress

Whether you follow the one developed by the U.S


Department

of

Agriculture

or

another

authoritative source, food icons play a crucial role


in establishing and sustaining healthy, wellbalanced eating habits. They serve as a visual
reference for what to eat in what amounts and

Stress management in your busy, active life plays


an important role in keeping your body healthy.
Although stress can't be avoided, it can be
controlled. When stress is repeated, excessive
and left untreated, your body can develop
physical health problems, such as high blood
pressure, weakened immune system, and mental
issues like depression and lack of concentration.
Strategies like exercise, yoga, meditation or
participating in stress-reduction programs are
effective ways to manage your stress and help
keep your body healthy.
Drink Water

Keeping well-hydrated is essential not only to


your body's health, but to its survival. Water is an
essential nutrient that makes up between 60 and
70 percent of your body. Every cell in your body
needs water to function properly. Water maintains

help you get a variety of nutritious foods into


your diet each day.
Provides Dietary Guidance
The primary benefit of food pyramids is that they
provide dietary guidance in an easy-to-follow
visual format. In 2011, the USDA replaced its
pyramid
with
a colorful four-section plate with a cup on the side
called My Plate. It serves as a simpler way to
represent healthy eating patterns. The idea is still
the same, to illustrate the five food groups -fruits, vegetables, grains, protein and dairy -- as a
means to help you build healthy, well-balanced
meals.
Helps Improve Eating Habits
Many people want to eat healthier but don't know
where to start. Food pyramids and plates provide

guidance on what foods to eat more of and which


foods to cut back on. My Plate encourages you to
eat more fruits and vegetables, as the food icon
is divided into four main sections, with one
quarter for fruits and another quarter for
vegetables. Most Americans fail to get enough
fruits and vegetables, so filling half your plate
with them is a good place to start.

IN THE PLANNING OF MEALS, THE FOLLOWING


FACTORS SHOULD BE CONSIDERED:
1. NUTRITIONAL ADEQUACY OR THE
PROVISION OF PALATABLE FOODS THAT ARE RICH
IN ESSENTIAL NUTRIENTS. NUTRIENTS NEEDS OF
AN INDIVIDUAL ARE AFFECTED BY AGE, SEX,
BODY BUILD AND ACTIVITIES ENGAGED IN BY THE
INDIVIDUAL.

Acts as a Reminder
Food icons help you to stay on track in getting
the recommended daily requirements. Print out
My Plate and post it or another food icon on your
fridge, in your office or in a place where you'll see
it regularly. It nudges you to eat healthfully and
reminds you of which foods you've already eaten
and which ones you need to include in your next
meal. For example, if your breakfast for the day
excluded dairy, My Plate reminds you to have a
snack like yogurt or to include low-fat dairy with
lunch.

2. THE FOOD BUDGET THE FOOD BUDGET IS


INFLUENCED
BY
THE
FAMILY
INCOME,
KNOWLEDGE OF THE MARKET SHOPPER'S
SHOPPING SKILLS, FAMILY FOOD LIKES AND
DISLIKES AND THEIR GOALS AND VALUES.
3. DIFFERENCES IN FOOD HABITS THIS
INCLUDES THE DIETARY HABITS OF NATIONALITY
GROUPS, REGIONAL FOOD PATTERNS, CULTURAL
AND RELIGIOUS FOOD PATTERNS AND THE
SOCIO-ECONOMIC BACKGROUND.
4. THE TIME AND SKILL OF THE MEAL MANAGER
THE LENGTH OF MEAL PREPARATION, THE
AMOUNT OF EXPERIENCE AND THE TIME
AVAILABLE ARE TO BE CONSIDERED.

Lesson 4: The Three Meals

5. SUITABILITY, AVAILABILITY AND QUALITY OF


THE FOOD TO BE SERVED.
6. AESTHETIC AND PSYCHOLOGICAL ASPECTS OF
FOOD OR THE PROPER COMBINATION OF
FLAVOR, TEXTURE AND SHAPES AS WELL AS
VARIETY IN COLOR, FORM AND ARRANGEMENT.
7.
EQUIPMENT
FOOD PREPARATION

AVAILABLE

FOR

Importance of Eating Healthy Food in Breakfast,


Lunch and Dinner
Let food be the medicine and medicine be the
food a famous saying said by Hippocrates. This
is a much needed quote to follow in todays
world. We all need healthy food to stay fit, and we
generally assume that healthy foods are not that
tasty. Remember that healthy food can also be
tasty if cooked properly, and you should always
know the importance of eating healthy food in
your daily routines. The main problem with our
generation is the processed food, which makes us
to leave the traditional aside. You should stop
adopting western food habits like pizza, burger,
French fries, etc., as these foods are not at all
suitable for our health condition at all. Some of
these

foods

can

cause

serious

damage

to

stomach, liver and whole body gradually. We all


ignore the fresh fruits and homemade traditional
dishes by eating unwanted junk all the time.

Salt and oil should be consumed in a very


little quantities, and oil can be mixed up with
different types of oil (e.g. - rice bran and
sunflower) for amazing results.

Avoid using hydrogenated vegetable oil


(dalda) completely.

This doesnt mean you have to eat plenty of


healthy food all the time, and keep yourself full
trough out the day. Eating healthy food should
also be limited to certain level, as eating too
much of food might cause serious health issues
sometimes. Doctors usually suggest us to drink a
lot of water,

as it contains amazing

health

benefits. So whatever you eat, make sure the


quantity is limited, and chewed properly for
better digestion.
Importance of Eating Healthy Food: With
Taste

Importance
Breakfast

of

Eating

Healthy

Food:

As soon as we get up in the early morning, all our


Healthy foods need not be tasteless all the time,
you can include high protein, rich in taste foods
items to your diet for easy consumption. Check
out the below guidelines to be replace the bad
food habits with good ones.

be replaced with half polished rice or brown


rice can. These type of rice will have
Manganese, Magnesium, B-Complex vitamins
and a wholesome lot of fiber contents. Which
keeps us away from clonal, breast, thyroid,
liver and mouth cancer.
Avoid the intake of white flour and replace

it

with

good

quality

wheat

flour.

Dry fruits like Almonds, ground nuts can


be added into your diet chart in a stipulated
quantity.

Children need calcium for their bone


development, so as the adults. Make sure to
add good amount of milk products to your
diet, so that you can keep your bones strong
and avoid in future.

Make sure to add more vegetable food to


your diet, and restrict non-vegetarian to not
more than 2-3 times a week.

rested for 8 10hrs, it doesnt get that required


amount of energy it needed. Therefore, it is
required to take a calorific, healthy food as early
as possible in the morning. Many of us might

Polished rice should be avoided, and must

body parts will look for energy. Since our body is

have a habit of taking coffee or tea in the


morning hours, which might refresh you for a
while. But the sad part is it will kill your hunger
and keep you away from food for much time. So,
it is always better to have breakfast instead
taking tea or coffee, and if you dont like to have
your breakfast, just eat a fresh fruit to support
your body. Make sure you never skip your
breakfast, as your body will be waiting to get
some food for its existence. And if you are health
conscious, replace your oily food with oatmeal,
cornflakes, bread toast and etc.

Importance of Eating Healthy Food: Lunch


and Snacks
Previously, people used to eat only 3 times a day
(Breakfast, Lunch and Dinner) and never touched
any other food after that. This practice should be
avoided, as it might affect your digestion process
in many ways. Many people believe in consuming
more quantity of food in the lunch and dinner
time, which is not at all a good eating habit to
follow.

Many

surveys,

and

food

researches

suggest us to eat less in more quantities. They

Importance
of
Balanced Diet

Eating

Healthy

Food:

also suggested to eat the food in a stipulated


quantities for every 2-3 hours of gap, which helps

Eating natural foods like fruits and vegetables can

us to gain enough energy throughout the day.

help you to lose weight quickly, and support our

This particular procedure of eating food will keep

body with good immunity power. We should avoid

our body fit, and also doesnt allow the energy to

eating junk foods to keep our body safe and toxic

store in form of fat. Doctors and nutritionists

free. Some fruits and vegetables have contain

suggest

sprouts, healthy

anti-oxidants elements, which help improves our

salads and snacks for every 2-3 hours throughout

body cell growth. Natural foods will also contain

the day.

high amounts of vitamins, proteins which supply

us

to

eat

fruits,

natural energy and power. We should never miss


eating the seasonal foods, as well as the normal
fruits to gain high immunity power and body
growth.

Importance of Eating Healthy Food: Dinner


Since we work a lot in the morning hours, its
better to support our body with enough food
(energy). Whereas the night diet should be very
limited, as we burn all our calories while sleeping
which will be of no use. At the same time, our

We should also adapt a combined cooking style of

digestive system and body organs wont be

vegetables, to improve our body and mind. Many

active for much longer, which might create

people eat junk food and never maintain a proper

digestion issues. These days our life style is

diet plan to stay healthy. So always include more

completely

amounts of fruits and vegetables in your diet, and

changed

with

late

dinners

and

immediate sleep. Avoiding these kind of bad


practices will keep you fit, and remember to finish
your dinner 2hours prior your sleep.

keep yourself health and fit.


Lesson 5: preparing Foods

Preparation ready-to-eat food

What are ready-to-eat food?


Ready-to-eat food is food that will not be cooked
or reheated before it is eaten. This includes

sandwiches and salads that you make, cooked


meats such as ham, smoked fish, cream cakes
and desserts.

It is particularly important to handle


unwrapped ready-to-eat food safely. To do
this:
a. make sure work surfaces, knives
etc. are clean and disinfected if you
have prepared raw meat, poultry,
fish, eggs or unwashed vegetables
b. protect food from dirt and bacteria,
by covering it or keeping it in
suitable display equipment at all
times during preparation and
storage
c. Raw and ready-to-eat food should
be prepared in separate clean
areas. If this is not possible,
surfaces and utensils must be
thoroughly cleaned and disinfected
between tasks.
Follow the manufacturers instructions on
how to store and prepare the food, if these
are available.
Make sure you keep ready-to-eat food cold
enough. See the Chilled storage and
display safe method in the Chilling
section.
Do not use or sell ready-to-eat food after
the use by date.
a. For sandwiches and other food you
have prepared, and for food you
have removed from its original
packaging, you should have a
method of keeping track of when it
should be sold or thrown away.
If you slice cooked meat:
o
make sure you follow the
manufacturers instructions when
you clean the slicer
o Avoid handling the meat as much
as possible. It is a good idea to
slice meat straight onto the
wrapping. Use clean tongs, instead
of hands
o you should not use the same slicer,
or other equipment, for both raw
and ready-to-eat food
When preparing salad ingredients:
o Peel, trim, or remove the outer
parts, as appropriate.
o Wash them thoroughly by rubbing
vigorously in a bowl of clean water.
Wash the cleanest ones first.
o If you have prepared salad
ingredients that have dirt or soil on
the outside, clean and disinfect
chopping boards and work surfaces
before preparing other foods.
o Wash your hands before and after
handling fruit and vegetables.

What to do if things go wrong


If you think that a food delivery has not
been handled safely, reject the delivery.
If ready-to-eat food has been prepared
using a work surface or knife that has
been used for raw food, throw the food
away.

If ready-to-eat food has not been chilled


safely, throw the food away.
If salad ingredients have not been
washed properly, wash them following the
advice in this safe method.

Cooking Techniques

Cooking techniques are a set of methods and


procedures for preparing, cooking and presenting
food. Good techniques also take into account
economical use of food and cooking fuel
resources,
as
well
as
food
safety.
We tend to call them "techniques" in English
rather than "methods" owing to the influence of
French cooking, which refers to them as
"techniques."
The techniques used in preparing a dish can
affect what the dish is like as much if not more
than the ingredients themselves. For this reason,
many cooks believe it is more important to learn
cooking techniques than to learn to follow
recipes, as knowing a certain technique can
improve a recipe or rescue one that has gone
wrong.
Cooking techniques are different from recipes in
that:

a recipe is a list of ingredients with


step

by

step

directions,

while

cooking technique focusses on how to


prepare one of the items in the list of
ingredients

for

the

recipe

(e.g.

chopping an onion) or on the method


used to cook the assembled dish;

a recipe is an end in itself, whereas a


cooking technique (e.g. chopping an
onion) is transferable from recipe to
recipe and can even be used without
a recipe;

Very experienced cooks at home tend


to not use recipes, and instead base
their

cooking

entirely

upon

their

knowledge of cooking techniques.

Occasionally the line blurs between "recipe" and


"technique." It is very difficult, for example, to
give the technique for Crme Anglaise or Crme
Ptissire without giving the list and quantity of
ingredients.
Though many basic cooking techniques are
shared amongst the various cuisines in the world
(e.g. boiling), many cuisines such as Chinese and

Japanese have evolved their own techniques.


Some
cooking
techniques
evolved
from
environmental factors. For instance, cooking fuel
(as in, wood) was scare in China, so the technique
of cutting pieces of meat and vegetables small so
that they would cook faster and require less
cooking fuel evolved. (This also led to knives not
being required at tables, only in kitchens.)
Most Western cuisines base their techniques
ultimately on French cooking techniques, simply
because the French were the first to document
and codify cooking procedures, giving precise
names to even sub-variants of cooking
procedures so that anyone trained would know
exactly what was being asked of them. For
instance, the list of French " la Cooking Terms",
which are mini cooking-techniques in themselves,
is so extensive that CooksInfo.com has split them
off from Cooking Techniques to be a list on their
own.
The broad categories of techniques in Western
cuisine for prepping food are: beating, chopping,
creaming, crimping, deboning, de-seeding, dicing,
filleting, glazing, grating, peeling, rolling,
shredding, skinning, slicing, tenderizing and
zesting.
The broad categories of techniques in Western
cuisine for cooking food are: baking, boiling,
braising, broiling, frying, grilling, roasting,
poaching, sauting, steaming and stewing.

Healthy Breakfasts for Busy Mornings

Better Breakfast Snacks

1. Avocado Toast with Egg


Sometimes, simple is just better. In this recipe,
2 slices of whole-grain bread, lightly toasted,
topped with smashed avocado and a sprinkling
of salt and pepper makes for a flavorful and rich
base. Top that with two sunny-side-up eggs for a
healthy dose of protein, and you've got a wellrounded breakfast. Stack 'em in a Tupperware

People usually divide these Western food cooking


techniques into wet cooking techniques (using
water or steam), and dry (cooking without water
as the main heat source.) In this classification,
frying and even deep-frying count as dry cooking,
as they are cooking with oil instead of water.
Boiling, braising, poaching, steaming and stewing
count as wet cooking methods. In wet cooking
methods, the maximum temperature of the
cooking heat is 100 C (212 F), as that is the
maximum temperature of water. Some people
say that microwaving is a third, completely
different class of cooking, but others counter that
as microwaving involves exciting molecules of
water, it would fall under the wet cooking
category.

container for easy transport or cook the yolks a

It is to be noted that by "cooking" food, the


application of heat in whatever form is not always
meant: sometimes a dish is finished by chilling, or
freezing.

keep it in a tight-sealing container and throw it

Aside from the broad, basic categories mentioned


in prepping and cooking food above, there are
many, many more advanced techniques that one
can learn to improve kitchen skills, including
browning, carving, deglazing, jointing, saucing,
scalding, scoring, searing, skimming, etc.

the morning, and it will be thawed and ready to

Many cooking techniques which were required


throughout human history -- such as how to chop
the head off a chicken, de-feather it and clean it
-- are currently not required in most Western
kitchens and so have fallen by the wayside. Other
new techniques, such as safe meat handling and
avoiding
kitchen-caused
illnesses,
were
developed from the 20th century onwards as our
knowledge of health science evolved.

bit more and make the whole thing into a


sandwich.
2. Peanut Butter Banana Smoothie
Smoothies are a perfect on-the-go snack any
time

of

day.

Blend

frozen

banana,

tablespoons peanut butter, 1 cup almond milk,


and a few ice cubes. If this is a morning snack,

in a gym or work bag. For an afternoon boost,


prep it the night before and freeze, remove in

enjoy after lunch. Tip: Add a scoop of your


favorite chocolate or vanilla protein for an extra
protein boost.
3. Zapped Scrambled Eggs with Veggies
Yes, its possible to make really good scrambled
eggs in the microwave. And its easy! Beat 2
eggs, throw in a microwave-safe container, add
1 handful of your favorite veggies (cherry

tomatoes and spinach leaves work well), and a

7. Breakfast Quinoa Bites

sprinkle of cheese. Zap the mixture for 30


seconds, stir, and cook another 30 seconds, or
until eggs are solid. Throw a top on the
container to eat later, or store the raw mixture

Heres a new way to enjoy quinoa: make mini


quinoa breakfast quiches! In a medium bowl,
combine 2 cups cooked quinoa, 2 eggs, 1 cup
your favorite veggies (spinach or zucchini work

in a fridge until ready to heat and eat.

well), 1 cup shredded cheese, and a sprinkle of


4. Fruit and Yogurt Parfait

salt and pepper. Portion into a lightly-greased


mini muffin tin, and bake at 350 F for 15-20

One of the easiest, healthiest, and tastiest


breakfasts out there is a classic fruit and yogurt

minutes. These are easy to bring along and


delicious to enjoy warm or cold.

parfait. The best part? It can be made with any


toppings you like. Try choosing fruits that are in
season for the most flavorful options. (Try
our stone

fruit

salad for

summer,

and

opt

for apples come fall).


5. Breakfast Burrito
8. Fruit and Yogurt Smoothie
Who

doesnt

love

burrito? Breakfast

burritos are a great, easy snack to keep on

Heres a simple and delicious smoothie recipe

hand. Scramble 2 egg whites, 1/4 cup black

for the morning rush. Blend 1 cup plain Greek

beans, 2 tablespoons salsa, and 2 tablespoons

yogurt with 1 cup frozen fruit (banana and

shredded cheese, and wrap in 1 small whole-

berries work very well) with 1/2 cup liquid (milk,

wheat tortilla. Make a bunch, wrap in foil, and

juice, coconut waterwhatever you like). Freeze

keep in the freezer for whenever the craving

overnight and thaw throughout the day to enjoy

hits. Protein from the eggs and black beans

in the afternoon, or blend up in the morning.

keep you fuller longer, and the spicy salsa keeps


things interesting.
6. Healthy Morning Glory Muffins

9. Leftovers n Egg
Stuck with last nights leftovers? Place a scoop
of leftover roasted veggies, potatoes, or meat in

An oat-based muffin packed with healthy carrots

a container, top with a cracked egg, and heat in

and zucchini, lightly sweetened with raisins and

the microwave until the egg white is cooked

just a pinch of sugar makes a perfect breakfast

through, 30 to 45 seconds. (Or prep in the

or snack. Use a mini-muffin tin for smaller

oven.) Feeling fancy? Sprinkle with some freshly

portions, and eliminate or cut back on the brown

grated parmesan cheese.

sugar or choose a healthier substitute to cut


back on sugar.

10. Fruity Breakfast Quinoa


Cooking quinoa in milk (cow, soy, or almond)
and adding some sweet spices and fruit makes
for a great substitute for classic hot breakfast

cereals. Plus, its high in protein and essential

orange super food is packed with nutrients and

amino acids like lysine, which is essential for

a healthy dose of fiber. This recipe pairs the

tissue growth and repair. Simply cook quinoa

pumpkin with quick oats, pumpkin pie spice,

according

to

and almond milk for a quick and easy breakfast

substitute

milk

package
for

instructions,

water,

and

add

but
some

on-the-go.

cinnamon or nutmeg instead of salt and pepper.


Top with fresh berries and chopped roasted nuts.

15.

Ricotta

and

Tomato

Breakfast

Sandwich
11. Zucchini Bread Oatmeal
Heres a healthier take on the classic breakfast
Take a classic baked loaf and make it into

sandwich: Take 2 slices of a hearty whole-grain

oatmeal

shredded

bread, spread each slice with 1 tablespoon

zucchini to oatmeal is a great way to fit in an

ricotta cheese and sprinkle with kosher salt and

extra serving of veggies. Throw on a handful of

fresh cracked pepper to taste. Add 1-2 hearty

toasted walnuts or pecans for some added

slices of fresh beefsteak tomato (blotted with

crunch.

paper towel to remove excess liquid) and enjoy.

with this

recipe!

Adding

12. Quinoa Fruit Salad


Spice up a plain old fruit cup with a scoop of
quinoa. Toss the whole shebang around until the
quinoa is evenly distributed through the fruit.
Add a scoop of plain yogurt and a drizzle of
honey for a little extra body.
13. Oatmeal Squares
Oatmeal is a great option for a hearty snack or
breakfast, but whats the best way to make it
into a more convenient and portable snack?
Bake!

14. Pumpkin Oatmeal Bowl


A heaping dollop of pumpkin puree is a great
way to squeeze in an extra. Plus, the super-

Materials in the Kitchen


Spatulas
Before the advent of nonstick frying pans steel
was the preferred material for spatulas, but it is
too hard (strong) for delicate Teflon finishes.
Wood is also used for spatulas, but it is not
possible to make it as thin as with steel so they
are not as versatile. There can also be hygiene
problems because wood can split and food can
become trapped.
Nowadays polymers such as polypropylene (PP)
and nylon are often used, but as the strength maximum service temperature chart shows they
must not be left standing in the pan or they will
be ruined!
Disposable cups
Disposable cups are often made from polystyrene
(PS). This is surprising since the chart below
shows the maximum use temperature is just
below 100C, but does explain why they go out of
shape in boiling water! The single skin PS cups
can get too hot to hold, but expanded
polystyrene foam (EPS) cups don't have this
problem as they are better thermal insulators.
Unfortunately, many people don't like the 'feel' of
EPS in the mouth. Recently, double skinned PS
cups have been introduced which have an
insulating air pocket between the layers - this
solves both the problems, but they are more
expensive to make.
Many materials are used at or slightly
above
their
maximum
service
temperature e.g. polystyrene for coffee
cups and polypropylene for spatulas.
They are used because they are cheap and provided they are not used too hot

for very long, they'll be good enough for


long enough.

Design a test to see how long


polymers can be held above their
maximum service temperature. A
good
example
would
be
to
experiment with various types of
polystyrene cup.
Ovenware
Where a utensil is going to be in contact with
heat for a long time, e.g. in the oven, the choice
of materials is limited. The temperature chart
shows only metals (e.g. stainless steel, cast iron,
aluminum), glass and ceramics (such as pottery)
will be suitable.
Plastics, plastics, everywhere plastics
Plastics
have
revolutionized
the
kitchen.
Thermoplastics such as ABS, PS and PP have
replaced aluminum, zinc, pottery and glass for
electrical appliances such as food mixers. They
offer better hygiene and easier maintenance.
Polycarbonate (PC) and PMMA (Perspex) have
replaced glass as the transparent materials of
choice except where high temperatures are
experienced. Melamine thermoset work surfaces
provide attractive, hard-wearing, work surfaces
which are resistant to heat and water.
Polyethylene has replaced wood for the handles
of many implements, while thermosets are used
where the temperature might get hotter.
Polymer molding processes often
leave 'evidence' behind them such as
marks from ejection pin, die-lines or
imperfections where feeder systems
have been cut-off. Try to find these
marks on kitchen utensils to guess
what manufacturing processes have
been used.

worth the money?


Stiffness from shape
Most utensils need to be stiff, but the material
that is used is only part of the story. Using clever
shaping techniques, such as including stiffening
ribs (easy with polymers), can add extra stiffness
while using only slightly more material. Good
examples of this are paper plates and polystyrene
cups - both use corrugated edges.
'Tupperware' provides a good seal for
storing food. How does this work and
what other methods are used to
provide good seals?
Are plastic things actually cheap?
Polymers are relatively cheap, but the chart
above shows that some metals are cheaper. But
does that mean polymer products are more
expensive? No! Although metals can be
cheaper per kg, they are lot more dense and we
generally can't make metal things very thin. As a
result, the weight of a polymer utensil can be a
lot less than the weight of a metal utensil - so
overall the polymer product actually costs less!
In addition to the lower material costs, polymers
are also cheaper to manufacture. This is because
there is usually only one manufacturing step,
whereas with metals there may be many (e.g.
casting, machining, grinding, joining etc.).
Utensils made from metals, or more than
one material, often need to be joined in
some way. What methods are used in
common kitchen utensils and what are
their advantages/drawbacks?

Basic Rules of Kitchen Safety


Cooking is fun, but kitchen safety is a priority.
Think about it: Knives! Fire! Bacteria! Observing
basic rules of kitchen safety is a good habit to

Plates
Everyone thinks of plates as being made from
pottery (a porous ceramic). However, there are
also other materials used: picnic plates are often
made from polyethylene (PE) or melamine
because they don't break so easily; disposable
plates are usually made from paper (because it is
cheap) - although this is often coated with a thin
layer of polymer to prevent it going 'soggy' too
quickly or the pattern smudging.
Find out how long various designs of
paper plate remain usable when they
get damp. How does this change if
they come into contact with different
fluids such as vinegar or ketchup? Are
more expensive paper plates really

develop. Always pay attention to what youre


doing in the kitchen because one slip can cause
serious injury or accidents.

Store knives in a wooden block or in a


drawer. Make sure the knives are out of the
reach of children.

Never cook in loose clothes and keep


long

hair

tied

back. You

dont

want

anything accidentally catching fire (not to


mention hair ending up in the food!).

Never cook while wearing dangling

To avoid hiding a utensil under the rim of a


plate or bowl, lay it approximately one (1)
inch away from the plate's side.

To eliminate fingerprints on the handle,


hold flatware by the "waist," the area
between the handle and the eating end of
the utensil.

Elbow room requires a minimum of 15


inches between place settings, or
approximately 24 inches from the
center of one place setting to the
middle of the next.

Butter should be waiting on butter plates,


the glasses filled with water, and the wine
ready to be served before the guests are
seated.

The water glass should be placed


approximately one (1) inch from the tip
of the dinner knife.

Place knives with blades facing the plate.

Do not place over three pieces of flatware


on either side of the plate at one time
(except forks if an oyster fork is used).

When an uneven number of people are


seated, the odd-numbered place settings
are laid opposite the middle of the evennumbered place settings.

jewelry. A bracelet can get tangled around


pot handles.

Keep

potholders

nearby

and

use

them! Be careful not to leave them near an


open flame.

Turn pot handles away from the front


of the stove. Children cant grab them, and
adults cant bump into them if theyre out of
the way.

Dont let temperature-sensitive foods


sit out in the kitchen. Raw meat, fish, and
certain dairy products can spoil quickly, so
refrigerate or freeze them right away.

Wipe up spills immediately. Keep the


floor dry so that no one slips and falls.

Separate raw meat and poultry from


other items whenever you use or store
them. This

precaution

avoids

cross-

contamination of harmful bacteria from one


food to another.

The Formal Table Setting

Wash your hands before


food

and

after

handling

handling
meat

or

poultry. Hands can be a virtual freight train


of bacteria.

Get

fire

extinguisher

for

your

To avoid clutter, the general rule for an any table


setting is to include no more than three utensils
on either side of the dinner plate at a time. The
exception is the oyster (or seafood) fork, which
may be placed to the right of the last spoon even
when it is the fourth utensil to the right of the
plate. The initial table setting for a typical formal
dinner should look something like this:

kitchen. This device may not do much for


your cherries jubilee, but it can avert a
disaster. Make sure you know how to use it
before a fire breaks out. You cant waste any
time

reading

the

directions

amidst

the

flames.

Lesson 6: Table Setting


Table Setting
General Table Setting Guidelines

The lower edges of the utensils


should be aligned with the bottom
rim of the plate, about one (1) inch
up from the edge of the table.

1. Service Plate. Place the service plate in


the center of the place setting.
2. Butter Plate. A small bread plate is
placed above the forks, above and to the
left of the service plate.
3. Glasses.

1. Water Glass. The water goblet is


placed above each guest's dinner
knife. The other glasses are then
arranged around the water glass as
follows:

8. Dessert Spoons and Forks.


1. A dessert fork and/or spoon may be
placed horizontally above the
dinner plate.

2. Champagne Glass. A champagne


flute may be located between the
water glass and the wine glasses.
3. Red Wine Glass. Red wine glasses
have a wider globe and may be
cupped in the palm of your hand if
you choose.

2. These utensils may also be


provided when dessert is served.
9. Salt and Pepper.
1. Salt Shaker. The salt shaker is
placed to the right of the pepper
shaker.

4. White Wine Glass. The glass with


the longer stem and cylindrical
globe is the white wine glass.
White wine glasses should only be
held by the stem.

2. Pepper Shaker. The pepper


shaker is to the left of the salt
shaker, and is angled slightly
above the salt shaker.
3. Salt and Pepper Shakers. They
are placed above the cover or
between two place settings.

5. Sherry Glass. A small sherry glass


may also be present to the right of
the wine glasses. This may signal
that sherry will be served with the
soup course.

4. Salt Cellars. At formal affairs, salt


is always applied from a salt cellar,
a method that provides controlled
use of salt. A small spoon is
presented in the salt cellar and
used to sprinkle salt over food.

4. Forks.
1. Salad Fork. Directly to the plate's
left. One (1) inch from the plate.
2. Dinner Fork. Left of the salad fork.

10. Finger Bowls.


1. Finger bowls may be placed on the
table at the end of the meal.

3. Fish Fork. On the dinner fork's


left.
5. Knives.

Why we should observe table manners?

1. Dinner Knife. (Or meat knife if


meat will be served.) Directly to
the right of the plate. One (1) inch
from the plate.

Avoid grossness.

2. Fish Knife. On the dinner knife's


right.

comes to the table with grease from fixing his

3. Butter Knife. On the butter plate,


diagonally with the handle toward
the guest.
6. Spoons.
1. Soup Spoon and/or Fruit Spoon.
Right of the knives.
7. Oyster Fork. If present, on the right of
the soup (or fruit) spoon.
1. Also known as the seafood fork.
2. The only fork placed on the right
side of the place setting.
3. The fork tines are placed in the
bowl of the soup spoon with the
handle at a 45-degree angle.
4. It may also be laid next to the soup
spoon in a parallel position.

Meals are social events. The idea is not only to


eat but to enjoy others company. If your friend
bicycle chain all over his hands, he chews with his
mouth wide open so you can see all his chewed
food while youre trying to eat, and, finally, he
coughs all over the table, what do you think? He
has missed on at least three manners that would
help avoid grossness and by doing so has left you
gagging.
Keep us from embarrassing ourselves.
Manners help us know what is expected of us and
what we can expect from others. If we know that
our bread and butter plate is the one on the left
of our table setting, we wont eat our neighbors
roll by mistake. If we know to wait until everyone
is served or the hostess says to start eating, we
are less likely to be the only one half way through
our dinner when everyone else says grace.

Table manners help us know how to eat tricky

An overview of 10 home food preservation

foods, what to do when we need to sneeze, what

methods from ancient to modern

direction to pass the food, where to put our used


napkin and a zillion other things.

GENERAL INFORMATION

Lesson 7: Food Preservation

Canning, freezing, and drying food are the most


common methods for preserving foods at home

Definitions:
Food preservation has been defined "as the
science

which

deals

with

the

process

of

prevention of decay or spoilage of food thus


allowing it to be stored in a fit condition for future
use". It has also been described as the state in

today. However, there are many other methods,


and some are easier and less expensive. Listed
below

is

an

preserving

overview

foods,

of

10

including

methods

todays

for

popular

which any food may be retained over a period of

methods, as well as other old-fashioned and

time

ancient techniques that are worth re-visiting.

without

(1)

being

contaminated

by

pathogenic organisms or chemicals (2) losing


optimum qualities of color, texture, flavor and
nutritive value.

1.

Canning is the process of heating the


product at a specified temperature for a

Importance of Food Preservation

specific length of time (pasteurizing), and

Food production and supply does not always tally

then vacuum sealing the pasteurized food in

with the demand or meets of the people. In some

special glass jars designed for this purpose. It

places there is surplus production of a food

can be used with most foods, including fruits,

product, whereas in some other place there is


inadequate supply. Even foods are perishable and

vegetables,

semi-perishable

prepared

like

juicy

fruits,

vegetables,

mangoes, tomato, papaya and many more, which

meats,
foods.

seafood,
Canning

and

some

requires

the

purchase of reusable canning jars and rings,

very quickly gets spoilt. It is therefore important


to improve and expand facilities for storage and

one-time use sealing lids, and some practice

preservation of food. Food preservation helps in:

to learn the necessary and detailed steps.

1. Increasing the self-life of foods thus increasing

2.

Freezing is the process of chilling foods to

the supply. So many perishable foods can be

at least 0F. It can be used with all foods,

preserved for a long time.

including fruits, vegetables, meats, seafood,

2. Making the seasonal food available throughout

grains, nuts, dairy, eggs, and prepared foods.

the year.

True freezing is not possible in the freezer

3. Adding variety to the diet.

compartment of your refrigerator where the


temperature

4. Saving time by reducing preparation time and

warmer,

relatively expensive appliance.

5. Stabilizing prices of food, as there is less scope


3.

of shortage of supply to demand.


6. Decreasing wastage of food by preventing
decay or spoilage of food.
7. Improving the nutrition of the population.
Preserved foods help people to bring a variety in
inadequacies.

much

if you can afford to buy and operate the

processed.

diet,

typically

between 10F to 32F. Freezing is easy to do,

energy, as the food has already been partially

the

is

thereby

decreasing

nutritional

Drying is

the

process

of

dehydrating

foods until there is not enough moisture to


support microbial activity. It can be used with
most

foods,

including

fruits,

vegetables,

meats, seafood, grains, legumes, and nuts.


There are several different techniques, some
are relatively easy to do and require no
special equipment.

4.

Fermenting is the process of encouraging

may require that you refrigerate or freeze the

the growth of good bugs to inhibit the bad

final product. Shelf-stable products require the

bugs that can spoil food. It can be used with

use of adequate amounts of nitrites and a

many

complex

types

of

foods,

including

fruits,

using

special

equipment and exacting technique. Some

dairy, and eggs to produce a wide range of

curing methods also employ a secondary

products

process such as fermenting, smoking, or

such

as

wine

(from

grapes),

and yogurt (milk). Many fermented products


can

be

produced

Smoking is a complementary process to


curing that improves flavor and appearance,

equipment. The method for each type of

and can also act as a drying agent. Smoked

product

meats are less likely to turn rancid or grow

relatively

easy,

any

8.

special

is

without

sealing.

but

requires

attention to detail.

mold than unsmoked meats.

Pickling is the process of soaking food in

9.

Sealing is a process of covering food to

a solution containing salt, acid, or alcohol. It

keep out air, which delays (but does not stop)

can be used with most foods, including fruits,

the activity of spoilage organisms. It is used

vegetables, meats, seafood, legumes, and

primarily as a complementary process to

eggs.

special

other methods such as drying or freezing.

equipment. However, pickled foods can be

Both fat sealing and vacuum sealing methods

unsafe if prepared carelessly or stored at

are

room temperature. Pickling is often combined

relatively inexpensive small appliance.

Most

methods

require

no

with another method, such as fermenting,


canning, or just refrigerating.
6.

process

vegetables, meats, seafood, grains, legumes,

sauerkraut (cabbage), cured sausage (meat),

5.

drying

10.

relatively

easy.

Vacuum

sealing

Cellaring is the process of storing foods


in

temperature-,

humidity-,

and

light-

Dry salting is either a fermenting or

controlled environment. It can be used with

pickling technique used for meat, fish, and

many foods, especially vegetables, grains,

vegetables. A low salt concentration (2% to

and nuts, as well as fermented foods and dry-

5% weight of the salt per weight of the food),

cured

promotes fermentation, while a high salt

methods for cellaring food, all of which are

concentration (20% to 25% salt), prevents

relatively easy to do. Some require simple,

microbial growth and preserves the food in a

inexpensive equipment you may already own.

more or less fresh, although salty state. Many

No matter where you live, whether in an

people familiar with the technique consider

apartment or on a farm, you can use the

salted vegetables such as green beans to be

concept of cellaring to some degree.

meats.

There

are

many

different

far superior in taste and texture than canned


or frozen beans. This old-fashioned method
was promoted in the early twentieth century
as an alternative to canning, in order to
conserve glass, tin, and fuel in time of war.
7.

Curing is similar to pickling, and uses salt,


acid, and/or nitrites. It is used for meat and
fish. Simple, modern curing methods often
reduce the amount of salt and nitrites, which

Tools and equipment


preservation

needed

in

food

The tools used in food preservation are much


the same as the tools used in a standard
kitchen (while preparing meals). For example,
spoons, knives, and forks may be used in the
food preservation process, and these tools
(equipment) would be classified under the
category, utensils.

Categories of
Equipment

Food

Preservation

Tools

&

qualities of your good employees as they are an

Utensils - Knives, forks, spoons, ladles,


spatulas, whisks, and hand graters (small,
one-sided graters) will all be placed under this
category. There may be many more, less
commonly used utensils in this classification,
including
wooden
mallets
for
meat
tenderizing, etc.
Containers - Before food is frozen or
otherwise preserved, it must be stored in
containers.

Typical

containers

may

be

Tupperware-style plastic bins with airtight lids,


ceramic

dishes

As an employer, you have to recognize the

with

plastic

lids

(such

asset to any organization. It is always a challenge


to retain those good employees. You also
want to hire those with the best attributes,
people who have the potential to become good
employees in the future, even to become the
company talents.
This article lists and discusses the 12 top qualities
an employee has to possess.
The Traits of a good employee- What makes a good
employee?

as Corning ware, or a similar brand) and foil


containers.

Here

Bags - Food may be stored in heavy plastic

1. Communicator:

bags designed for freezer use - these may be


Ziploc brand, or another brand. Bags may be
designed to fit the contours of meat or other
food that is to be preserved; some bags have
a special "shrink-wrap" effect that seals out
unwanted air.

Jars

Technically

speaking,

jars

are

are

the

top

employee

Employers

qualities:

love

to

hire

employees who have the ability to communicate


well and express themselves in a clear manner,
whether

in

writing

or

speaking.

Inaccurate/inappropriate communication between


employees can cause many problems to the
company.

containers; however, special preserve jars


may be classified differently, as they are often

2. Self-Motivated:

used only to preserve jams, jellies, fruit

hesitates of taking responsibility or a more

compotes, beets (or other vegetables, such as

responsible position. She also ready to work

pickles) and chutneys. These jars will be

beyond the call of duty in order to meet goals or

glass, with metal lids - they may be sealed

to solve problems, even if the job in discussion is

with paraffin wax before being stored away.

not one of the regular works she is usually

UNIT IV
Lesson 1: Positive Attitude towards Work
Essentiality and importance of job in a nutshell
can be
said as:
Fetches money for better living,
Gives social status,
Provides identity,
Fulfill dreams and desires,
Make oneself utilize the possessed skills,
Provides medium of earning,
Provides a platform to perform,
Makes a person; a better and responsible
citizen,
Provides everyday learning,
Constant discovery of oneself and
Gives a sense of security.
Job is very essential for our life. If u have job then
u can feel proud ur self can also maintain ur
status in todays society. And absolutely for
money. Because without money, we cannot
survive in today's fast growing world.

good

employee

never

assigned.
3. Hard worker: There is no substitute to hard
work. Although everyone seems to say that they
work hard not many keep on working after being
at the job for a while. So, one has to keep
reminding oneself about the importance and
significance of working hard as an employee.
4. Adaptable/decisive

and

effective

learner: Employees who know how to adjust


themselves to new environment, willing to learn
new things (quick learners) and perform their
best in changes are likely to be the best
performers in any organization.
5. Team Player: Many companies consist of
teams. Any company requires an effective team
effort. An employer who can contribute is an ideal
worker. Someone who is like a fish in the water

What are the characteristics of a good


employee?

(of the organization), who can perform well in a

If you are an employee who has just started out a

team will become a factor sooner or later.

career and joined a company, working/improving


the right traits can help you in the long run.

6. Helping

others: everyone

Knowing the best qualities of employees, may

helping hand every now and then. Do not

help you find a stronger foothold in the company

hesitate in helping out others. This make the

and increase your chances of getting promotions

person

and success.

establish

friendly

appreciates

relations

with

the

coworkers and keeps the office running smoothly


Lesson 2: Handicrafts

which in turn is appreciated by the employers.


7. Honesty: A good employee is honest about
his/her work and qualifications. Self-criticism and
willing to receive feedback (bad as good) is
essential to become a good learner.
8. Ethical: Work rules are made to be followed.
There is decorum of every place that ought to be
kept. A good employee follows the policies of the
company and inspires others to do so too.
9. Give credit where it is due: One of the most

Handicrafts are unique expressions and represent


a culture, tradition and heritage of a country. The
Handicraft Industry is one of the important
productive sector. Various attempts have been
made to define this broad and diversified
industry. The following definition strives to cover
diversity and complexity of Handicraft Industry.
Handicraft is very important because represents
our culture and tradition. It promotes the heritage
of a country through the use of indigenous
materials and it preserves traditional knowledge
and talents. Handicraft is the expression of our
history and I think we must encourage artisans to
continue the craft production to show the beauty
of this art.

prevalent practices doing the rounds in offices


today is stealing the credit of a job well done. A
good employee will not only truthfully let the
right co-worker have her credit but also share her
own accolades with his team.
10. Polite: Being friendly and approachable will
never

harm.

good

employee

greets

her

coworkers a good morning, says little courteous


things like thank you and you are welcome.

The Importance of Handicrafts:


The Cultural Importance:
Handicrafts play very important role in
representing the culture and traditions of any
country or region. Handicrafts are a substantial
medium to preserve of rich traditional art,
heritage and culture, traditional skills and talents
which are associated with peoples lifestyle and
history.

These things may appear insignificant but go a


long way in establishing the person as favorite
employee.
11. Disciplined and punctual: Every boss loves
a

punctual,

disciplined

and

conscientious

employee. Time is money. Coming late to office,

The Economic Importance:


Handicrafts are hugely important in terms of
economic development. They provide ample
opportunities for employment even with low
capital investments and become a prominent
medium for foreign earnings.

taking unnecessary breaks, procrastinating and


leaving earlier than the usual hours cost money
to the company. No employer will ever appreciate

Types of Philippine Handicraft Industry

this.
Updated on March 2, 2015
12. Avoid gossip: The person should always
remember that she came to the office to work, to
make a career. Do not spread office gossip or
rumors. Respect the privacy of the coworkers.
Safeguard and protect the confidential nature of
office business and transactions.

There are many handicraft industries in the


Philippines.

They

use

different

handicraft

materials to produce their products and sell them


to

local

generated

and
in

foreign
these

markets.

businesses

The

income

improve

the

quality of lives of the owners and their workers,


their respective families, and contribute valuable
growth to our economy as well.

Among the major products of our handicraft

used in making articles like buttons, brooches,

industry are the following:

table lamps, dippers, buckles, and others.

Rattan Craft

Another product of coconut shell craft is the coco

This is the art of manufacturing products made


from rattan.

species in tropical regions such as Asia, Australia,


and Africa.

climbing

plant,

whose

sheaths

components are combined with wood, shells, and


many other natural materials to create a trendy

supporting the rattan as it grows on other plants


in the forests. The products that are made using
this material are popular and because of their
flexibility and durability.
Some examples of rattan crafts are baskets, hats,
wall decor, ash trays, picture frames, sofa sets,
cabinets,

and

other

articles

pendant, coco pendant, and wood pendant.

are

protected by its spines that play a major role in

racks,

have special colors and shapes. The coconut shell

necklace. Coco necklaces are combined with shell

Rattan, yantok in Filipino term, is a long and

TV

are cut and polished to form coconut shell


components. The designs used are ethnic and

Rattan belong to the palm family and a native

slender

necklace. It is made from coconut shells which

and

furniture for home use.


Bamboo Craft
This is the art of making usable products out of
bamboos.

Lesson 3: Gardening
Gardening enriches life. It adds beauty to our
homes, brings a sense of satisfaction and
accomplishment, provides a healthy form of
leisure and relaxation, and/or puts the unequaled
quality of home-grown produce on our table.
Gardening may be simple and accomplished in
limited spare time, or it can be treated as an allconsuming hobby. Regardless of the objectives
and emphasis, understanding basic concepts of
plant culture and care increases chances for
success and brings pleasure to the gardening
experience. This web site is designed for the
aspiring Idaho gardener and includes both basic
and advanced gardening principles. It provides
links by subject to sites with comprehensive
garden information. It is a one-stop shop for those
who wish to approach gardening from an
educated perspective.

Bamboos are used in building bahay kubo (nipa

Plant Propagation Methods

hut),

Plants can be propagated by two methods,


namely sexual and asexual.
Sexual Propagation: Seed formation takes
place only after pollination. After fertilization,
seeds are formed. Seeds when sown give rise to
new plants. Some bisexual flowers are selfsterile, that is, pollens from a flower, when
deposited on the female part of the same flower
will fail to fertilize it. In some bisexual flowers like
Salvia, pollens and female parts from the same
flower mature at different time to prevent selfpollination. For artificial pollination for cross
breeding purpose pollens from a mature flower
are collected and deposited on the receptive
stigma (female organ) of another flower. This
process can give rise to hybrid plants.
Asexual Propagation: This process is also
called as vegetative propagation. Stem cuttings,
root cuttings, leaf cuttings, root division, layering,
grafting and budding are all vegetative methods
of propagation.

furniture,

house

furnishings

such

as

hangers, trays, dividers, lamp shades, and many


different kinds of useful articles at home.
Leather Craft
The art of manufacturing articles out of leather.
Taxidermy, or the art of preparing, stuffing, and
mounting the skins of animals, also makes use of
the skin of animals, but generally the head and
part of the back are used.
Hides and skins are also used in the manufacture
of glue and gelatin.
Some examples of leather products are bags,
shoes, jackets, coin purses, gloves, belts, wallets,
and others.
Coconut Shell Craft
The art of producing articles from coconut shells.
After coco meat is scraped from the shells, they
are cleaned and cut into various shapes to be

Stem Cuttings: Herbaceous stem cuttings of


plants like Dahlia, Mint, and Portulaca etc. easily
root. They do not need any special treatment. In
herbaceous plants tender, growing and leafy
sections make better plants. Semi-hard cuttings
like Schefflera, Aralia, Philodendrons, and
Hibiscus can be easily rooted. Hardwood cuttings
of Bougainvillea, Ixora etc. can be rooted with
good amount of success if root promoting
hormones are used. These hormones normally
available in powder form are applied on the
lower end of the cutting.
Roots are formed in greater
number on nodes. So, when
planting a stem cutting, at
least two to three nodes
should be inserted in the
planting
medium.
In
hardwood
cuttings
particularly, to reduce drying
through transpiration, some of the leaves should
be removed. In semi-hard and hardwood cuttings
survival rate will be much higher if cuttings are

taken with a heel.


Cuttings will strike roots faster in a porous and
well aerated medium, which drains out water
quickly but retains moisture for longer periods.
Sand, brick / charcoal pieces, rice husk, peat
moss or vermiculite can be used to make soil
porous. Newly planted cutting must not be kept
in complete shade. If kept in semi-shady
locations, warmth of sunlight will encourages
faster rooting. Watering should be done with a
sprinkler attached to a hose or to a watering can.
Root Cuttings: Some plants like Breadfruit, Curry
patta, White Poinsettia and some Jasmines and
Ixora can be propagated with root cuttings. Roots
of such plants if cut at the plant end and the cut
tip of the root if exposed to air will start growing
in to a new plant.

Leaf Cuttings: Entire leaves removed from


many succulents and kept in moist sandy
medium
will
sprout
plantlets.
Echeveria,
Kalanchoe, and Sedum are such plants.
Herbaceous plants like African violets, Begonia
Rex, Peperomia also can be propagated through
leaf cutting. Sansevieria, Gasteria and Drimiopsis

also can be propagated through entire leaf or by


planting leaf sections.

Root Division: Bamboo, Asparagus and Gerbera


plants grow in clumps. These clump can be
divided into sections, with each section having
some roots. The sections are then planted as
separate plants.

Air
Layering: Plants
which
cannot
be
propagated with any of the above mentioned
methods may respond to layering. Layering
actually is a type of stem cutting only. But the
difference between the two is that in normal
stem cutting the stems are cut away from the
mother plant and then they are forced to root. In
layering, first the roots are formed on a stem of a
mother plant and only after that the stem is cut
off and is planted as a new plant. Plants grown
from layering will fruit earlier than the ones
grown from seeds. Mature or semi-mature
branches are selected for layering, depending
upon the species. A ring of bark, about 1 to 2
c.m. wide is taken out just below a node. For
faster and profuse rooting to take place, rooting
hormones may be applied on the place from
where the bark has been removed. Wet
sphagnum moss in a shape of a ball is applied all
around the cut and its upper portion. The ball of
moss is then is covered with a piece of
transparent polythene sheet. Using a string, the
poly-sheet is tied firmly on to the moss ball. Keep
the strings a little loose on the upper end to
facilitate occasional watering, to keep the moss
wet all the time. When a large number of roots
are formed, the rooted branch is cut away from
the plant. After removal of the poly-sheet, the
branch is planted in soil. Place such newly
planted branches in semi-shaded place. If the
rooted branch has fewer roots, then it is
advisable to cut the branch gradually from the
main plant to prevent the shock.
Stooling: Stooling is a type of air
layering only. In this method the
branch from which the ring of
bark has been removed, is bent
down and the portion of the stem
from where the bark was
removed is inserted in the
ground. A stone is kept on the soil
to prevent the branch from springing out of soil.
After the roots are formed, the branch is cut off
from the plant end. The newly rooted branch
then is replanted.
Grafting: Mango, Chico And Golden Champa are
available mostly as grafted plants. These days
even Cashew, Jackfruit And Jamun plants are
being successfully being grafted. Decorative
plants such as hybrid red Mussaenda and cactus
plants too are available as grafts. Stock is a
rooted plant upon which a branch of a desired
variety of the plant is grafted. The branch, which
is being grafted, is called as scion. Grafting is
done on a stock plant, which has a very strong
root system. Chico plant is always grafted on a
sampling of Rayan (also called as Khirni)

tree. Following are some important methods of


grafting.
Wedge grafting
Side grafting
Veneer grafting
Approach grafting (inarching
Butt grafting (used for grafting cacti
plants)
Budding: Budding, actually, is a type of grafting
only. However, in budding, the scion is in a
section of shield-shaped skin along with an eye
(lateral axillary bud, not a flower bud). On the
stock a T shaped cut is given. The skin is
opened and the bud is inserted inside the skin.
After this, the cut is covered by winding a strip of
polythene sheet, keeping only the bud exposed.
The growing tip of the stock then is severed.
Growth of the grafted bud starts within 15 days.
Rose, Bougainvillea, limes and other citrus
plants, Hibiscus, Ber can be budded.

Basic gardening tools


Ranging from shovel down to lawn mower, there
is no end to variety and kinds of gardening
tools. While most are manually maneuverable,
there

are

electrical

plenty

around

operation.

with

Some

facilities
of

for

the basic

gardening tools are:


1. Gloves- for shielding your hands
For beginners into the fray, a pair of
protective gloves includes the bracket of
essentiality. As one of the barebasic
gardening

tools,

it

will

shield

your

fingers from the rough and toughs of


gardening. Despite all its delightful doses,
there are barbs and pricks in umpteen
numbers. Without adequate protection,
the unused fingers may be prone to cuts
and blisters.
2. Kneeling

wears-

for

protecting

your

knees
You need to get yourself a pair of kneeling
apparel, before getting down to the brass
tacks of gardening. A mat or a piece of
foam meant for knee protection can also
chip in with its protective bit. As you go
about the prospects of weeding, trimming,
picking and harvesting, your knees may

be exposed to quite a bit of rough and

When it comes to loosening, a fare bit of it

tear.

may also be ensured by a hoe, besides


that of a rake. With this gardening

3. Spade- a commonly used gardening tool

hoe at your disposal, etching out roes and


planting becomes significantly easier. So,

Gardening cannot get set for the go

whether you want to plant, transplant or

without a fare share of scooping and

seed; chores become lot simpler with a

digging. It is here that spade comes into

hoe.

play as one of the basic gardening


tools. The digging edge of sharp metals

It also helps you get over with problems

can help scrape out loose materials.

of weeding. A sturdily built metallic hoe


with a conveniently done up wooden

For the sake of ease and convenience, you

handle helps in slicing of weeds.

need to lay your hands on one with an


easy grip. The metallic surface needs to

7. Trowel- a miniature version of spade

be smooth with an easy slide off facility.


Trowel with its fork like look helps address
Spades have important roles to play with

the

respect of weeding as well. They help you

surrounding the planting beds need to be

reach out to the origin of a damaging

given an occasional tossing. Moreover,

weed.

fertility enhancing manure also needs a

issue

of

aeration.

The

soils

necessary churning. Fork like look of the


4. Gardening rake-an inevitable companion
to gardening
The

miniature

spade

proves

its

point

by

bringing about the necessary tossing.

prospect of gardening

goes well

The metallic part of the trowel should be

scooping,

firmly attached to the wooden handle. A

digging and tilling. The soil between rows

wobbly device won't be effective in giving

of plants calls for occasional spells of

soil the requisite mix or help dig out

loosening. Nitrogen content of the soil

postholes.

beyond

needs

the

to

Loosening

usual

reach
helps

deals

the

of

fledgling

your

plants

roots.

get

the

requisite bit of nourishment. Rake comes


in

handy

for

ensuring

the

8. Shears

trimming
garden

which

gardening

device
Beautification

helpful

necessary

looseness.
Moreover,

another

has

been

and

and

subtle

polishing

touches

will

serve

of
to

enhance the look of your garden. A couple

freshly tilled needs to be given a touch of

of shears

smoothening. The gardening tool helps

enhance the trimmed neatness of your

you

garden. Besides getting rid of damaged

give

it

the

necessary

flare

of

smoothening.

as

gardening

tool will

areas, shears can help do away with the


prospect of plucking.

Metal rakes are always better from the


prospect of long term usability. It needs to

You can give a neat orientation to plucking

have a sturdy build.

delightful

tufts

of

smiling

flowers

by

means of shears.
5. Lawn/leaf rake- aids in removal
As part of the seasonal round up, you can
Leaf rake which may be relatively lighter

fall back on the service of your shears for

can help settle the issues of removal.

clearing your seasonal produce.

Leaves, twigs, debris and dirt can be got


rid of by means of a lawn rake.
6. Hoe- another basic gardening tool

9. Hose- one of the basic gardening tools


There are little needs to reaffirm the nexus
between watering and your melting pot of

verdant colors. Hose not only helps with


respect of irrigation; but happens to be an
effective instrument of cleaning as well.

completely clean, rinse them with water to get rid


of the bleach.
No Matches Found. Please try your search again.

Scrapes of soil and loose dirt are done


away with by means of this channelized

Ensuring Good Drainage

orientation to watering.
While the long distance perspective may
be addressed by hose, watering container
with an adjustable nozzle is good enough
for gentle doses of sprinkling.
10. Wheelbarrow- an easy option for hauling
Last but not the least, the leftovers of
gardening

can

be

given

an

easy

Seed boxes should have some kind of holes,


cracks or slits in the bottom to allow excess water
to drain out. If they don't, you can use a sharp
tool to poke holes in the bottom, keeping in mind
that divided boxes need at least one hole in each
compartment. If you are using nondivided seed
boxes with large openings in the bottom, you can
line the box with newspaper to allow water to
drain while keeping the soil from falling through.
Preparing to Plant

transportation by means of a wheelbarrow.


Lesson 4: Nursery Management Practices

Seed Box Preparation


Seed boxes, also called trays or flats, offer
gardeners the opportunity to start a large number
of seeds in one container. This option saves space
and allows the grower to easily move the

Fill the seed boxes to within 1/2 inch of the top


with growing medium of your choice. The ideal
growing medium depends on what you plan to
grow, but a mix of one part soil, one part peat
and one part perlite works for many garden
vegetables. Fertilized garden soil or commercially
available potting mixes also work. Once the boxes
are filled, water them thoroughly and let the
excess water drain out. When you plant the
seeds, the soil should be moist but not soaking
wet. When ready, plant the seeds according to
the instructions on the seed packet.

seedlings from one place to another. Once the


young plants outgrow the seed box, they can be

A seedbed or seedling

transplanted either to the garden or into larger

environment in which seeds are planted. Often it

individual containers. Planting is generally done

comprises not only the soil but also a specially

in spring, and preparation is essential to get seed

prepared cold frame, hotbed or raised bed used

boxes ready.

to

Choosing Your Seed Boxes


The first step is to choose the type of seed boxes
you plan to use. A variety of seed boxes are
available, but there are two basic types: boxes
with one continuous open space for sowing seeds
and boxes divided into individual compartments.
The choice is largely a matter of personal
preference, but some gardeners prefer divided
containers because this prevents the plants' root
systems from coming into contact, which makes
transplanting easier later.
Cleaning Used Boxes
Seed boxes are often made of plastic or another
durable material, which allows them to be reused
year after year. If you are reusing seed boxes
from the previous year, they should be cleaned
before you plant in them again. To clean seed
boxes, first empty them of any leftover dirt or
plant remains. Then prepare a solution of nine
parts water and one part bleach and use it to
thoroughly clean the boxes. Once they are

grow

bed is

the

local

the seedlings in

soil

controlled environment into larger young plants


before transplanting them into a garden or field.
A seedling bed is used to increase the number of
seeds that germinate.
The preparation of a seedbed may include:
1. The

removal

of debris. Insect

eggs and

disease spores are often found in plant


debris and so this is removed from the
plot. Stones and larger debris will also
physically prevent the seedlings from
growing.
2. Levelling. The site will have been levelled
for even drainage.
3. Breaking up the soil. Compacted soil will
be broken up by digging. This allows air
and water to enter, and helps the seedling
penetrate the soil. Smaller seeds require a

A store that sells one type of goods

finer soil structure. The surface the soil


can be broken down into a fine granular

Grocery store:

structure using a tool such as a rake.


A store that sells food and other things used in
the home

4. Soil improvement. The soil structure may


be

improved

by

the

of organic

introduction

A large store that sells many different kinds of


food and things people need for the house

as compost or peat.
5. Fertilizing.

The nitrate and phosphate levels

of

A place or area within a grocery store where


bread, cakes, cookies, etc. are made or sold.

soil is deficient in any micro nutrients,


these too can be added.

Characteristics of good seed

Delicatessen/deli:
A small store or an area within a grocery store
that sells cheese, cooked meat, bread, etc.

1. Seed must be true to its type i.e.


genetically pure, free from admixtures and
should belong to the proper variety or strain
of the crop and their duration should be
according to agro climate and cropping
system of the locality.

3. Seed should be free from seed borne


diseases and pest infection.

6. Seed should be as fresh as possible or of


the proper age.

rapidly

Hardware store:
A store that sells equipment and tools that you
use in your home and yard.

Nursery/garden center:
A place where plants and trees are grown and
sold.

7. Seed should contain optimum amount of


moisture (8-12 %).
germination

Drugstore:
A store where you can buy medicines, beauty
products, etc.

4. Seed should be clean; free from weed


seeds or any inert materials.
5. Seed should be in whole and not broken or
damaged.

Liquor store:
A small store where alcohol is sold.

2. Seed should be pure, viable, and vigorous


and have high yielding potential.

9. Seed should germinate


uniformly when sown.

Bakery:

the

soil can be adjusted with fertilizer. If the

8. Seed should have high


percentage (more than 80 %)

Supermarket:

matter such

Newsstand:
a place on a street where newspapers and
magazines are sold.

Boutique:
A small store that sells fashionable clothes or
decorations

and

Lesson 5: Animal Production


Livestock includes both beef and dairy
cattle, pigs, sheep, goats, horses, mules,
asses, buffalo, and camels; the raising of birds
commercially for meat or eggs (i.e., chickens,
turkeys, ducks, geese, guinea fowl, and squabs)
is treated separately.
Lesson 6: Buying and Selling

Stores that sell different types of goods:

A store where you can buy food, newspapers, etc.


that is often open 24 hours each day.

Bookstore/clothes store/record store


etc.:

Department store:
A large store that sells many different products,
such as clothes, kitchen equipment, etc.

Stores that sell particular types of goods:

Convenience store:

Chain store:

One of a group of stores owned by the same


company

Superstore:
A very big store, especially one that has many
different types of products, or one that has a lot
of one type of product.

Stores that sell goods more cheaply:

Outlet store:
A store that sells things for less than the usual
price.

Warehouse store:
A store that sells things in large amounts at lower
prices.

Lesson 7: Recycling of Materials

Why is Recycling Important?


Why Is Recycling Important / What is
recycling?
Recycling is the process of separating, collecting
and remanufacturing or converting used or waste
products into new materials. The recycling
process involves a series of steps to produce new
products.

Recycling helps extend the life and usefulness of


something that has already served its initial
purpose by producing something that is
useable. Recycling has a lot of benefits and
importance not only to us humans but especially
to our planet.
Why
What

Is
Recycling
materials
can

Important
/
be
recycled?

Almost everything we see around us can be


recycled. Different materials require different
techniques when recycled. Recyclable materials
commonly include batteries, biodegradable
waste,
clothing,
electronics,
garments,
glass,metals, paper, plastics and a lot more.
Why Is Recycling Important / What are the
stages of the recycling process?
The recycling process is a cycle and is composed
of
three
stages.
The
first
stage
is
the collecting and sorting. In this stage, waste
materials are collected and then processed and
sorted according to its type and use. After these
materials are sorted, they are ready for the
second stage, which is themanufacturing.

The manufacturing stage is the phase where the


collected and sorted materials are processed into
new reusable products. Finally, after new
products are manufactured, the next stage
follows which is the selling of the recycled
products to consumers. When the product that
the consumers bought already served its
purpose, the recycling process will then again
continue as these products are collected.
Why is recycling important?
Recycling has a lot of benefits that can help
people and save the environment as well. Its
importance can be observed in many different
ways. Here are some great reasons why recycling
is important:
Recycling
Saves
the
Earth
Recycling different products will help the
environment. For example, we know that paper
comes from trees and many trees are being cut
down just to produce paper. By recycling it, we
can help lessen the number of trees that are cut
down. Products made from raw materials that
came from our natural resources should be
recycled so that we can help preserve the
environment.
Recycling
Saves
Energy
It takes less energy to process recycled materials
than to process virgin materials. For example, it
takes a lot less energy to recycle paper than to
create new paper from trees. The energy from
transporting virgin materials from the source is
also saved. Saving energy also has its own
benefits like decreasing pollution. This creates
less stress on own health and our economy.
Recycling Helps Mitigate Global Warming
and
Reduce
Pollution
By saving energy in industrial production through
recycling, the greenhouse from factories and
industrial plants are lessened and the use of fuels
that emit harmful gasses during production is
also minimized. Recycling non-biodegradable
waste (rather than burning it) will contribute a lot
to help reduce air pollution and greenhouse
gasses that depletes the ozone layer.
Recycling Reduces Waste Products in
Landfills
Landfills
are
mostly
composed
of
nonbiodegradable waste which takes long time to
decompose. By recycling, we can lessen the
waste materials that are placed into landfills and
we are able to make the most out of these
materials. If we dont recycle, more and more
garbage will go to landfills until they all get filled
up. If that happens, where will the rubbish be
placed? How would you like a land fill in you
backyard?
There are many companies out there that help
reduce the problem of overfilling landfills by
offering options (like ink cartridges) that make
sense. When consumers seek out companies that
have established green practices, like Carrot Ink,

the consumer wins by not only helping the


environment but also by saving money.
Recycling
Helps
you
Save
Money
Recycling provides ways to save money. You can
sell recyclable materials to organizations that are
willing to buy it. Using products that are recycled
lessens expenses. Products that are made from
recycled materials are less expensive than
products made from fresh materials.
At home, you can recycle biodegradable waste
like eggshells, vegetable and fruit peelings and
use them to fertilize plants. By doing a little
research and getting creative you can save
money and trips to the market while being kind to
the planet.
As the population of the world increases recycling
is becoming increasingly more important. Our
technologically advanced societies are creating
more and products and packaging that look good
and are indestructible, but can take centuries to
break down.
In order to combat the rise of factors that are
produced by non-environmentally conscious
groups, it is up to the growing numbers of
individuals and companies that want to inhabit a
healthier planet to make a difference.
Recycling saves energy, landfill space and natural
resources.
Home recycling requires a trivial amount of time,
yet offers substantial benefit to the homeowner
as
well
as
the
environment.
According to the EPA, the national recycling rate
is just 30%. Increasing materials recycling in the
US to 60% could save the equivalent of 315
million barrels of oil per year. Recycling is a great
way individuals can make a difference, both
locally and globally
paper

&

cardboard

- newspapers should be saved in its own bin, as


this material goes directly back into newsprint
recycling. Recycling a four-foot stack of
newspapers saves the equivalent of one 40-foot
fir
tree.
- magazines, glossy printed
flyers or
newspaper
inserts, phone
books,
envelopes, computer paper, old letters, and
paper packaging can be saved together in one
bin.
- Staples in paper are acceptable, but remove
rubber
bands
or
plastic
wrap.
- Do not include the following in your paper
recycling: carbon paper, stickers, cardboard,
laminated
paper,
laminated
cardboard.
- plastic-lined paper drink cartons are
recyclable. Most recycling centers now accept
these
items;
ask
locally.
- Discard fast food wrappers made from plastic,
dirty or food-stained paper tissues or napkins.
- corrugated cardboard is a highly valued

recyclable. Most curbside collectors ask you to


bale the cardboard together and tie it with string.
Check to see if there are size and weight limits to
how much you are allowed to bale together. The
most important thing to remember is to keep it
dry. Plastic or waxy coated, and wet or greasy
cardboard, such as pizza boxes, cannot be
recycled because it clogs sorting machines.
Plastic
Plastic does not break down in landfills, and since
It can be recycled to make many diverse
products, effort should be made to recycle all
plastic waste. To make best use of plastics,
consumers should choose the types of plastics
which lend themselves most to reuse and
recycling options. To learn about the recycling
options for different types of plastic, read our
article Plastics
by
the
Numbers.
Recycling centers vary in the types of plastic they
accept. Check with your local recycling center,
and take care to buy plastic goods which are
recyclable.
- plastic goods are assigned different numbers
to
grade
them
for
recycling:
#1 (PET) and #2 (HDPE) for containers, #4
(LDPE) for bags, #7 for mixed plastics such as
polycarbonates that are not recyclable. Almost all
recycling centers accept plastics #1 and 2.
- plastic bottles are usually made of #1 PET
plastic, a valuable recyclable material. Among
many other items, this plastic can be "spun'
into fleece fabric. Tops should be removed before
recycling, and put in with your general plastic
items. Polycarbonate baby bottles (#7 plastic) are
not
recycleable.
- because it is difficult to clean PET plastic without
releasing harmful chemicals, bottles made of PET
should
not
be
reused.
- plastic grocery bags - most grocery bags are
made of high density polyethylene, a Type 2
recyclable plastic. Most grocery stores have bins
outside so customers can drop off used plastic
bags
for
recycling.
- polystyrene (#6) (cups, food trays, egg
cartons, etc) does not biodegrade. Ask if your
recycling
center
accepts
polystyrene
for
recycling; many now accept this material. Try to
reduce your use of this material.
glass
glass
is
recycled
according
to
color: clear, green and brown.
Recycling
centers prefer it when glass is separated this way.
Collectively, these types of glass are referred to
as "container" glass, and widely accepted for
recycling.
- paper labels can be left on the glass.
store lightbulbs, sheet
glass, mirrors and pyrex separately
from
bottles, since they have a different composition
and melting points, and not accepted by many
recycling
centers.
- compact flourescent lightbulbs (CFLs) may
be
recycled
at
your
local
IKEA
store.
aluminum,
steel
&
copper
- food cans should be rinsed and have lids and

labels removed. It helps if they are flattened,


although many new cans are difficult to flatten;
they
should
still
be
recycled.
- aluminum cans are very valuable as recyclable
items. Many recycling centers request they be
not
crushed
flat.
Check
locally.
- aluminum foil and foil packaging are also
important to recycle; they are reprocessed into
aluminum mechanical components, such as
engine
parts.
- paint cans, aerosol cans are recyclable, but
are considered hazardous waste and need to be
kept separate from other metals. It is important
to leave labels on these cans, as recyclers need
to know the former contents. Try to return the lids
along
with
empty
paint
cans.
- copper is one of the most recycled and
recyclable of metals. In fact, copper is 100
percent recyclable, as are all its alloys, such
as bronze and brass. The recycling of copper
requires only 15% of the total energy otherwise
consumed in mining, milling, smelting and
refining.
home

recycling

tips

- visit your local recycling center and find out


what materials they accept for recycling. Then set
up your bins accordingly. To find the recycling
center nearest you, call: 1 800-CLEANUP
- put storage bins in place - The key to a
successful home recycling program is the storage
bin setup. Once you learn which materials your
local recycling center accepts, set up a
corresponding storage bin system. The garage is
a good place to locate the bins; if using an open
car port the lids will need to be covered to secure
the contents from pests and wind. Once your
system
is
set
up,
recycling
is
easy!
- use plastic bags or totes to store materials
for recycling. Paper bags can be leaky, and rip
easily. Try to use smaller containers, as they will
be
easier
to
lift
when
full.
- label recycling bins to ensure materials are
separated
correctly.
- choose
products
with
the
highest
percentage of "post-consumer" recycled
content
Two types of recycled materials are used in
manufacturing
products
and
packaging:
pre-consumer - often referred to as mill scraps
recycled internally at manufacturing plants.

post-consumer returned
by
consumers,
through recycling programs, to the manufacturing
process.
- clean bottles and tins before putting in the
recycling bin. This prevents flies both at home
and
the
recycling
station.
- put a 'no junk mail' sticker on your letter
box. You'll be amazed at how much this reduces
your
rubbish.
- join the Freecycle movement - the idea is
simple: you give away for free what you have and
dont need and you receive for free what you
need, but dont have. This free cycle of goods
keeps lots of useful stuff out of landfill sites and is
about thinking globally and recycling locally. more
info
Close

the

Loop:

Buy

Recycled!

The value of recyclables is driven by market


demand. As consumers, we must choose products
with recycled content and packaged in recycled
materials, so that the materials we recycle are
put to use, and markets are sustained. These
products can typically be made with recycled
content:
Packaging: Boxes for foods such as cereal,
crackers and cake mix. Bottles containing liquid
laundry
detergent,
dishwashing
liquids,
shampoos
and
household
cleaners.
Paper products: Facial tissue, toilet paper,
napkins, paper towels, greeting cards, writing
paper and corrugated cardboard shipping boxes.
Plastic
products: Coat
hangers,
desk
accessories, storage organizers, patio furniture,
playground
equipment
and
toys.
Automotive: Re-refined motor oil, retread tires,
rebuilt/remanufactured parts and used cars.
Garden Supplies: Hoses, planters and mulch.
Clothing and accessories: Tennis shoes and
hiking boots. Clothing fabric made of recycled
plastic
bottles.
Home maintenance: Carpeting, door mats,
roofing, wallboard, paint, insulation, gutters and
down spouts, siding and flooring.

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