All of us make little health mistakes that cause damage to our bodies in the long run - simply because we are unaware we are doing something wrong. Here are some of the most common mistakes made by many of us.
Crossing our legs - Do you cross your legs at your knees when sitting? Although we may believe that this is the lady-like elegant way to sit, sitting this way cuts down circulation to your legs. If you don"t want varicose veins to mar the beauty of your legs and compromise your health, uncross your legs every time you realise you have one knee on top of the other. The best way to sit is to simply place both legs together on the floor, balancing your weight equally. If you feel like changing position, instead of crossing your legs, simply move both legs together to one side. As an alternative, you could also consider crossing your legs loosely at the ankles. This is a classically elegant way to sit, and is far better for your legs and your health than sitting with your legs crossed at your knees.
Not changing our toothbrush -mHow often do you change your toothbrush? Most of us wait until most of the bristles have either fallen off, or are in such bad shape that we"d be embarrassed to pull out our brush in public. However, since not many of us need to pull out our brush in public, we carry on with our frayed one until we lose it. Replace your toothbrush often. Damaged bristles can harm the enamel, and don"t massage your gums well. If you find brushing your teeth a pain like I do, but know you must do it, you might as well be doing it right. Imagine going through the annoyance of brushing your teeth twice a day only to find out that you"re damaging your enamel every time you clean your teeth. Also, use a brush with soft bristles unless your dentist has advised otherwise.
Eating out often - There are oils that are high in cholesterol, and oils that cause little harm and are better for your heart. However, no matter how light the oil is, it is never a good idea to eat too much of it. Avoid fried foods.Remember that in all probability your favourite Indian food restaurant throws a huge, HUGE chunk of butter in a tiny bowl of dal. Rita, who worked in the kitchen of a 5 star hotel, was shocked when she saw the cook chop a 500gm butter slab in half, and throw half into a Paneer Makhani dish. No wonder the customers left licking their fingers. And no wonder they felt so stuffed and heavy afterwards. Limit outdoor eating unless you know that you"re getting served light and healthy food.
Skipping breakfast - Never, ever skip breakfast. Remember, when you wake up in the morning it"s been around 10-12 hours since your last meal. Your body needs food now, more than at any other time. Eat a heavy breakfast. You will then be busy through the day, and the calories will get expended quickly. If you are trying to diet, eat a light dinner. Here are some more common health mistakes we make. Being informed and making a few changes can help make us feel a whole lot better.
High heels - High heels sure look great, but they're murder for your back. This however doesn't mean you should steer clear of stilettos. Wear them, but not when you know you will be walking around a lot. Wear them when going out for lunch or dinner - when the only walking you will be doing is to your car, to the table, and back. Avoid high heels when you are going somewhere on foot. If you are constantly tempted to wear your heels, take a good look at your flats. Is there something about them you dislike? Invest in a new pair of beautiful flats or shoes with a low heel. Buy something you love, that you will enjoy wearing. If possible, get a matching bag. You will then enjoy your flats as much as you do your heels.
Sleeping on a soft bed - You don't have to sleep on the floor be kind to your back, but do make sure you have a firm mattress. Although a mattress on springs is soft and lovely to sink into, it's bad for your back. If you already have an old bed with springs, you don't need to invest in a new one - simply get a thick wooden plank put over the springs, and place the mattress on the plank. Similarly, if your mattress is old and lumpy, throw it out and get a new one. Your neck and your back will thank you. The same rule applies to sofas. If you will be spending hours on a sofa, get a firm yet comfortable one. Sofas you completely sink into are not the best idea.
Pillows - No matter how comfortable sleeping with ten cushions is, have pity on your neck and resist. Sleep with one pillow, and make sure it is not too thick. If your pillow gets lumpy, discard it and go for a new one. Get a thin pillow if you sleep on your stomach, and something a little thicker if you sleep on your back, to give your neck adequate support.
Not exercising - So all of us know we should exercise more, but many of us don't. This is a health mistake we consciously make! And why is that? Simply because we refuse to admit the damage we are causing to our bodies by not working out. A number of people only start working out once they've experienced a warning signal. Don't wait for a heart attack to strike before you decide to opt for a lifestyle change. Make the change now. You don't need to train for the marathon to be in top shape. Half an hour of brisk walking three to four times a week will make a world of difference to your health. You could then increase this to forty minutes, four times a week - and you're all set. If you haven't exercised for a week, you're making a mistake.
Wednesday, August 26, 2009
Tuesday, July 14, 2009
Eat more to weigh less.
It's time for a new slim-down mantra: Eat more to weigh less. No joke! The right foods help you drop pounds by revving your calorie burn and curbing cravings. We consulted top experts for the best picks and asked leading chefs for easy, tasty ways to prepare them. Add these eats to your plate today and you'll be slimmer and healthier in no time!
Steak
Beef has a rep as a diet buster, but eating it may help you peel off pounds. In a study published in The American Journal of Clinical Nutrition, women on a diet that included red meat lost more weight than those eating equal calories but little beef. "The protein in steak helps you retain muscle mass during weight loss," says study author Manny Noakes, Ph.D. Try to consume local organic beef; it's healthier for you and the environment.
Eat more Grill or broil a 4-ounce serving of top round or sirloin; slice thinly to top a salad, or mix with veggies for fajitas.
Eggs
Dig in to eggs, yolks and all: They won't harm your heart, but they can help you trim inches. Women on a low-calorie diet who ate an egg with toast and jelly each morning lost twice as many pounds as those who had a bagel breakfast with the same number of calories but no eggs, a study from Louisiana State University in Baton Rouge reports. "Egg protein is filling, so you eat less later in the day," says David Grotto, R.D., author of 101 Foods That Could Save Your Life (Bantam).
Eat more Omelets and scrambles are obvious choices, but if you can't cook before work, bake a frittata on Sunday; chill it and nuke slices for up to a week. An easy recipe: Vegetable Frittata.
Kale
Long sidelined as a lowly garnish, this green belongs center stage on your plate. One raw chopped cup contains 34 calories and about 1.3 grams of fiber, as well as a hearty helping of iron and calcium. But kale's earthy flavor might take some getting used to. Spinach, another nutrient powerhouse, is a milder-tasting option.
Eat more Mix chopped raw kale into cooked black beans, says Jennifer Iserloh, founder of Skinny Chef Culinary Ventures, in New York City. Or slice kale into thin strips, sauté it with vegetable broth and top with orange slices. Make it a meal by tossing the mix with quinoa.
Oats
"Oatmeal has the highest satiety ranking of any food," Grotto says. "Unlike many other carbohydrates, oats—even the instant kind—digest slowly, so they have little impact on your blood sugar." All oats are healthful, but the steel-cut and rolled varieties (which are minimally processed) have up to 5 grams of fiber per serving, making them the most filling choice. Instant oats contain 3 to 4 grams per serving.
Eat more "Instead of using breadcrumbs, add oats to meat loaf—about 1 cup for a recipe that serves eight," Iserloh recommends. Or try her recipe for turkey and oatmeal meatballs.
Lentils
Lentils are a bona fide belly flattener. "They're high in protein and soluble fiber, two nutrients that stabilize blood sugar levels," says Tanya Zuckerbrot, R.D., author of The F-Factor Diet (Putnam Adult). "Eating them helps prevent insulin spikes that cause your body to create excess fat, especially in the abdominal area."
Eat more There are many varieties of lentils, but red and yellow cook fastest (in about 15 to 20 minutes). Add cooked lentils to pasta sauce for a heartier dish, Zuckerbrot suggests. "Their mild flavor blends right in, and because they're high in protein, you can skip meat altogether."
Goji berries
These chewy, tart berries have a hunger-curbing edge over other fruit: 18 amino acids, which make them a surprising source of protein, says chef Sarah Krieger, R.D., spokeswoman in St. Petersburg, Florida, for the American Dietetic Association. (They also have more beta-carotene than carrots.) Snack on them midafternoon to stay satisfied until dinner. The calorie cost? Only 35 per tablespoon.
Eat more Mix 1/4 cup of the dried berries (from health food stores) with 1/4 cup raisins and 1/4 cup walnuts for a nourishing trail mix. Or for dessert, pour 1/4 cup boiling water into a bowl with 2 tbsp dried berries; let sit 10 minutes. Drain, then spoon over 1/2 cup lowfat vanilla frozen yogurt.
Wild salmon
Not only do fish fats keep your heart healthy, but they shrink your waist, too. "Omega-3 fatty acids improve insulin sensitivity—which helps build muscle and decrease belly fat," Grotto explains. And the more muscle you have, the more calories your body burns. Opt for wild salmon; it may contain fewer pollutants.
Eat more You don't need to do much to enhance salmon's taste, says Sidra Forman, a chef and writer in Washington, D.C. "Simple is best. Season a fillet with salt and pepper, then cook it in a hot pan with 2 tsp oil for 1 to 3 minutes on each side."
Apples
An apple a day can keep weight gain at bay, finds a study from Penn State University at University Park. People who chomped an apple before a pasta meal ate fewer calories overall than those who had a different snack. "Apples are high in fiber—4 to 5 grams each—which makes them filling," says Susan Kraus, R.D., a clinical dietitian at Hackensack University Medical Center in New Jersey. Plus, the antioxidants in apples may help prevent metabolic syndrome, a condition marked by excess belly fat or an "apple shape."
Eat more Apples are the ideal on-the-go low-calorie snack. For a pielike treat, chop up a medium apple and sprinkle with 1/2 tsp allspice and 1/2 tsp cinnamon. Pop in the microwave for 1 1/2 minutes.
Buckwheat pasta
Swap plain noodles for this hearty variety; you'll slip into your skinny jeans in no time. "Buckwheat is high in fiber and, unlike most carbs, contains protein," Zuckerbrot says. "Those two nutrients make it very satiating, so it's harder to overeat buckwheat pasta than the regular stuff."
Eat more Cook this pasta as you do rice: Simmer it, covered, over low heat. For a light meal, toss cooked buckwheat pasta with broccoli, carrots, mushrooms and onions. Or make buckwheat crepes using our tasty recipe
Blueberries
All berries are good for you, but those with a blue hue are among the best of the bunch. They have the highest antioxidant level of all commonly consumed fruit, according to research from the USDA Agriculture Research Service in Little Rock, Arkansas. They also deliver 3.6 grams of fiber per cup. "Fiber may actually prevent some of the fat you eat from being absorbed because fiber pulls fat through the digestive tract," Zuckerbrot says.
Eat more Instead of topping your cereal with fruit, fill your bowl with blueberries, then sprinkle cereal on top and add milk or yogurt, Iserloh recommends.
Almond butter
Adding this spread may lower bread's glycemic index (a measure of a food's effect on blood sugar). A study from the University of Toronto found that people who ate almonds with white bread didn't experience the same blood sugar surges as those who ate only the slice. "The higher blood sugar levels rise, the lower they fall; that dip leads to hunger, causing people to overeat," says study author Cyril Kendall, Ph.D. "Furthermore, blood sugar changes cause the body to make insulin, which can increase abdominal fat."
Eat more Try it for a change from peanut butter in sandwiches, or make a veggie dip: Mix 1 tbsp almond butter with 2 tbsp fat-free plain yogurt, Iserloh suggests. Or add a dollop to oatmeal for flavor and protein.
Pomegranates
The juice gets all the hype for being healthy, but pomegranate seeds deserve their own spotlight. In addition to being loaded with folate and disease-fighting antioxidants, they're low in calories and high in fiber, so they satisfy your sweet tooth without blowing your diet, Krieger says.
Eat more Pop the raw seeds on their own (many grocery stores sell them preshucked) as a snack at your desk. "Use them in salads instead of nuts," Iserloh says. "They're especially delicious on raw baby spinach with lemon–poppy seed dressing." For another take on the seeds, use our easy recipe for sweet and spicy pomegranate salsa.
Chiles
One reason to spice up your meals: You'll crank up your metabolism. "A compound in chiles called capsaicin has a thermogenic effect, meaning it causes the body to burn extra calories for 20 minutes after you eat the chiles," Zuckerbrot explains. Plus, "you can't gulp down spicy food," she adds. "Eating slowly gives your brain time to register that your stomach is full, so you won't overeat."
Eat more Stuff chiles with cooked quinoa and marinara sauce, then roast them. To mellow a chile's heat, grill it until it's almost black, peel off charred skin and puree the flesh, Krieger says. Add the puree to pasta sauces for a one-alarm kick. Or stir red pepper flakes into any dish you enjoy.
Yogurt
Dietitians often refer to plain yogurt as the perfect food, and for good reason: With its trifecta of carbs, protein and fat, it can stave off hunger by keeping blood sugar levels steady. In a study from the University of Tennessee at Knoxville, people on a low-calorie diet that included yogurt lost 61 percent more fat overall and 81 percent more belly fat than those on a similar plan but without yogurt.
Eat more "Use lowfat plain yogurt instead of mayonnaise in chicken or potato salad, or top a baked potato with a bit of yogurt and a squeeze of lemon juice," Krieger says. You'll save 4.7 grams of fat per tablespoon. Look for Greek yogurt, which has more protein than other versions.
Quinoa
Curbing hunger is as easy as piling your plate with this whole grain. It packs both fiber (2.6 grams per 1/2 cup) and protein, a stellar nutrient combo that can keep you satisfied for hours, Krieger says.
Eat more Serve quinoa instead of rice with stir-fries, or try Krieger's take on a scrumptious hot breakfast: Cook 1/2 cup quinoa in 2/3 cup water and 1/3 cup orange juice for 15 minutes. Top with 1 tbsp each of raisins and chopped walnuts.
Sardines
These tiny fish are the unsung stars of the sea. They are high in protein and loaded with omega-3s, which also help the body maintain muscle. And they're low in mercury and high in calcium, making them a smart fish pick for pregnant women. If the flavor doesn't appeal to you, "soak them in milk for an hour; it will remove any trace of fishiness," Iserloh says.
Eat more "Use sardines in recipes you like that call for anchovies, including Caesar salad and stuffing," Iserloh says. Or make a sardine melt: Toss whole sardines with chopped onions, fresh herbs and diced bell peppers. Put the mixture on top of a slice of pumpernickel or rye bread, cover with a slice of cheddar and broil.
Tarragon
You can use this herb, a staple in French cooking, in place of salt in marinades and salad dressings. Excess sodium causes your body to retain water, so using less salt can keep bloating at bay. Plus, tarragon lends a sweet, licoricelike flavor to bland foods. (Use the French version of the herb when possible; it's sweeter than other varieties.)
Eat more Rub 2 tbsp dried tarragon on chicken before baking or grilling. Or make a tasty dip by mixing 1 tsp chopped fresh tarragon into 4 oz lowfat plain yogurt and 1 tsp Dijon mustard, recommends Jacquelyn Buchanan, director of culinary development at Laura Chenel's Chèvre, a fromagerie in Sonoma, California.
Parmesan
Drop that rubbery lowfat cheese and pick up the real stuff. Women who had one serving of whole milk or cheese daily were less likely to gain weight over time, a study in The American Journal of Clinical Nutrition finds. Lowfat-dairy fans didn't experience the same benefit. Whole dairy may have more conjugated linoleic acid, which might help your body burn fat. "Parmesan is so flavorful, it's easy to stick to one serving," Buchanan says.
Eat more "Grate Parmesan over roasted vegetables," Buchanan offers. Or snack on a 1-ounce portion with an apple or a pear.
Avocado
Don't let the fat content of an avocado (29 grams) scare you—that's what makes it a top weight loss food, Kraus says. "The heart-healthy monounsaturated fat it contains increases satiety," she says. And it's terrific summer party food.
Eat more Add avocado to your sandwich instead of mayo for a creamy texture and a shot of flavor. Avocados do contain a lot of calories, so it's best to watch your portions. One easy way to do it: Try Wholly Guacamole's 100-calorie fresh guacamole packs ($3; grocery stores or WhollyGuac.com). They're easy to pack in your lunch and pair with chopped vegetables.
Olive oil
Like avocados, olive oil has healthy fat that increases satiety, taming your appetite. But that's hardly its only slimming feature. "Research shows it has anti-inflammatory properties," Kraus says. Chronic inflammation in the body is linked to metabolic syndrome.
Eat more Drizzle your salad with olive oil and you'll increase the antioxidant power of your veggies, a study published in the British Journal of Nutrition notes. Or toss pasta with a few teaspoons of olive oil, fresh basil and sautéed garlic, Kraus suggests. Add this oil to your summer menus for a flatter tummy by fall.
Steak
Beef has a rep as a diet buster, but eating it may help you peel off pounds. In a study published in The American Journal of Clinical Nutrition, women on a diet that included red meat lost more weight than those eating equal calories but little beef. "The protein in steak helps you retain muscle mass during weight loss," says study author Manny Noakes, Ph.D. Try to consume local organic beef; it's healthier for you and the environment.
Eat more Grill or broil a 4-ounce serving of top round or sirloin; slice thinly to top a salad, or mix with veggies for fajitas.
Eggs
Dig in to eggs, yolks and all: They won't harm your heart, but they can help you trim inches. Women on a low-calorie diet who ate an egg with toast and jelly each morning lost twice as many pounds as those who had a bagel breakfast with the same number of calories but no eggs, a study from Louisiana State University in Baton Rouge reports. "Egg protein is filling, so you eat less later in the day," says David Grotto, R.D., author of 101 Foods That Could Save Your Life (Bantam).
Eat more Omelets and scrambles are obvious choices, but if you can't cook before work, bake a frittata on Sunday; chill it and nuke slices for up to a week. An easy recipe: Vegetable Frittata.
Kale
Long sidelined as a lowly garnish, this green belongs center stage on your plate. One raw chopped cup contains 34 calories and about 1.3 grams of fiber, as well as a hearty helping of iron and calcium. But kale's earthy flavor might take some getting used to. Spinach, another nutrient powerhouse, is a milder-tasting option.
Eat more Mix chopped raw kale into cooked black beans, says Jennifer Iserloh, founder of Skinny Chef Culinary Ventures, in New York City. Or slice kale into thin strips, sauté it with vegetable broth and top with orange slices. Make it a meal by tossing the mix with quinoa.
Oats
"Oatmeal has the highest satiety ranking of any food," Grotto says. "Unlike many other carbohydrates, oats—even the instant kind—digest slowly, so they have little impact on your blood sugar." All oats are healthful, but the steel-cut and rolled varieties (which are minimally processed) have up to 5 grams of fiber per serving, making them the most filling choice. Instant oats contain 3 to 4 grams per serving.
Eat more "Instead of using breadcrumbs, add oats to meat loaf—about 1 cup for a recipe that serves eight," Iserloh recommends. Or try her recipe for turkey and oatmeal meatballs.
Lentils
Lentils are a bona fide belly flattener. "They're high in protein and soluble fiber, two nutrients that stabilize blood sugar levels," says Tanya Zuckerbrot, R.D., author of The F-Factor Diet (Putnam Adult). "Eating them helps prevent insulin spikes that cause your body to create excess fat, especially in the abdominal area."
Eat more There are many varieties of lentils, but red and yellow cook fastest (in about 15 to 20 minutes). Add cooked lentils to pasta sauce for a heartier dish, Zuckerbrot suggests. "Their mild flavor blends right in, and because they're high in protein, you can skip meat altogether."
Goji berries
These chewy, tart berries have a hunger-curbing edge over other fruit: 18 amino acids, which make them a surprising source of protein, says chef Sarah Krieger, R.D., spokeswoman in St. Petersburg, Florida, for the American Dietetic Association. (They also have more beta-carotene than carrots.) Snack on them midafternoon to stay satisfied until dinner. The calorie cost? Only 35 per tablespoon.
Eat more Mix 1/4 cup of the dried berries (from health food stores) with 1/4 cup raisins and 1/4 cup walnuts for a nourishing trail mix. Or for dessert, pour 1/4 cup boiling water into a bowl with 2 tbsp dried berries; let sit 10 minutes. Drain, then spoon over 1/2 cup lowfat vanilla frozen yogurt.
Wild salmon
Not only do fish fats keep your heart healthy, but they shrink your waist, too. "Omega-3 fatty acids improve insulin sensitivity—which helps build muscle and decrease belly fat," Grotto explains. And the more muscle you have, the more calories your body burns. Opt for wild salmon; it may contain fewer pollutants.
Eat more You don't need to do much to enhance salmon's taste, says Sidra Forman, a chef and writer in Washington, D.C. "Simple is best. Season a fillet with salt and pepper, then cook it in a hot pan with 2 tsp oil for 1 to 3 minutes on each side."
Apples
An apple a day can keep weight gain at bay, finds a study from Penn State University at University Park. People who chomped an apple before a pasta meal ate fewer calories overall than those who had a different snack. "Apples are high in fiber—4 to 5 grams each—which makes them filling," says Susan Kraus, R.D., a clinical dietitian at Hackensack University Medical Center in New Jersey. Plus, the antioxidants in apples may help prevent metabolic syndrome, a condition marked by excess belly fat or an "apple shape."
Eat more Apples are the ideal on-the-go low-calorie snack. For a pielike treat, chop up a medium apple and sprinkle with 1/2 tsp allspice and 1/2 tsp cinnamon. Pop in the microwave for 1 1/2 minutes.
Buckwheat pasta
Swap plain noodles for this hearty variety; you'll slip into your skinny jeans in no time. "Buckwheat is high in fiber and, unlike most carbs, contains protein," Zuckerbrot says. "Those two nutrients make it very satiating, so it's harder to overeat buckwheat pasta than the regular stuff."
Eat more Cook this pasta as you do rice: Simmer it, covered, over low heat. For a light meal, toss cooked buckwheat pasta with broccoli, carrots, mushrooms and onions. Or make buckwheat crepes using our tasty recipe
Blueberries
All berries are good for you, but those with a blue hue are among the best of the bunch. They have the highest antioxidant level of all commonly consumed fruit, according to research from the USDA Agriculture Research Service in Little Rock, Arkansas. They also deliver 3.6 grams of fiber per cup. "Fiber may actually prevent some of the fat you eat from being absorbed because fiber pulls fat through the digestive tract," Zuckerbrot says.
Eat more Instead of topping your cereal with fruit, fill your bowl with blueberries, then sprinkle cereal on top and add milk or yogurt, Iserloh recommends.
Almond butter
Adding this spread may lower bread's glycemic index (a measure of a food's effect on blood sugar). A study from the University of Toronto found that people who ate almonds with white bread didn't experience the same blood sugar surges as those who ate only the slice. "The higher blood sugar levels rise, the lower they fall; that dip leads to hunger, causing people to overeat," says study author Cyril Kendall, Ph.D. "Furthermore, blood sugar changes cause the body to make insulin, which can increase abdominal fat."
Eat more Try it for a change from peanut butter in sandwiches, or make a veggie dip: Mix 1 tbsp almond butter with 2 tbsp fat-free plain yogurt, Iserloh suggests. Or add a dollop to oatmeal for flavor and protein.
Pomegranates
The juice gets all the hype for being healthy, but pomegranate seeds deserve their own spotlight. In addition to being loaded with folate and disease-fighting antioxidants, they're low in calories and high in fiber, so they satisfy your sweet tooth without blowing your diet, Krieger says.
Eat more Pop the raw seeds on their own (many grocery stores sell them preshucked) as a snack at your desk. "Use them in salads instead of nuts," Iserloh says. "They're especially delicious on raw baby spinach with lemon–poppy seed dressing." For another take on the seeds, use our easy recipe for sweet and spicy pomegranate salsa.
Chiles
One reason to spice up your meals: You'll crank up your metabolism. "A compound in chiles called capsaicin has a thermogenic effect, meaning it causes the body to burn extra calories for 20 minutes after you eat the chiles," Zuckerbrot explains. Plus, "you can't gulp down spicy food," she adds. "Eating slowly gives your brain time to register that your stomach is full, so you won't overeat."
Eat more Stuff chiles with cooked quinoa and marinara sauce, then roast them. To mellow a chile's heat, grill it until it's almost black, peel off charred skin and puree the flesh, Krieger says. Add the puree to pasta sauces for a one-alarm kick. Or stir red pepper flakes into any dish you enjoy.
Yogurt
Dietitians often refer to plain yogurt as the perfect food, and for good reason: With its trifecta of carbs, protein and fat, it can stave off hunger by keeping blood sugar levels steady. In a study from the University of Tennessee at Knoxville, people on a low-calorie diet that included yogurt lost 61 percent more fat overall and 81 percent more belly fat than those on a similar plan but without yogurt.
Eat more "Use lowfat plain yogurt instead of mayonnaise in chicken or potato salad, or top a baked potato with a bit of yogurt and a squeeze of lemon juice," Krieger says. You'll save 4.7 grams of fat per tablespoon. Look for Greek yogurt, which has more protein than other versions.
Quinoa
Curbing hunger is as easy as piling your plate with this whole grain. It packs both fiber (2.6 grams per 1/2 cup) and protein, a stellar nutrient combo that can keep you satisfied for hours, Krieger says.
Eat more Serve quinoa instead of rice with stir-fries, or try Krieger's take on a scrumptious hot breakfast: Cook 1/2 cup quinoa in 2/3 cup water and 1/3 cup orange juice for 15 minutes. Top with 1 tbsp each of raisins and chopped walnuts.
Sardines
These tiny fish are the unsung stars of the sea. They are high in protein and loaded with omega-3s, which also help the body maintain muscle. And they're low in mercury and high in calcium, making them a smart fish pick for pregnant women. If the flavor doesn't appeal to you, "soak them in milk for an hour; it will remove any trace of fishiness," Iserloh says.
Eat more "Use sardines in recipes you like that call for anchovies, including Caesar salad and stuffing," Iserloh says. Or make a sardine melt: Toss whole sardines with chopped onions, fresh herbs and diced bell peppers. Put the mixture on top of a slice of pumpernickel or rye bread, cover with a slice of cheddar and broil.
Tarragon
You can use this herb, a staple in French cooking, in place of salt in marinades and salad dressings. Excess sodium causes your body to retain water, so using less salt can keep bloating at bay. Plus, tarragon lends a sweet, licoricelike flavor to bland foods. (Use the French version of the herb when possible; it's sweeter than other varieties.)
Eat more Rub 2 tbsp dried tarragon on chicken before baking or grilling. Or make a tasty dip by mixing 1 tsp chopped fresh tarragon into 4 oz lowfat plain yogurt and 1 tsp Dijon mustard, recommends Jacquelyn Buchanan, director of culinary development at Laura Chenel's Chèvre, a fromagerie in Sonoma, California.
Parmesan
Drop that rubbery lowfat cheese and pick up the real stuff. Women who had one serving of whole milk or cheese daily were less likely to gain weight over time, a study in The American Journal of Clinical Nutrition finds. Lowfat-dairy fans didn't experience the same benefit. Whole dairy may have more conjugated linoleic acid, which might help your body burn fat. "Parmesan is so flavorful, it's easy to stick to one serving," Buchanan says.
Eat more "Grate Parmesan over roasted vegetables," Buchanan offers. Or snack on a 1-ounce portion with an apple or a pear.
Avocado
Don't let the fat content of an avocado (29 grams) scare you—that's what makes it a top weight loss food, Kraus says. "The heart-healthy monounsaturated fat it contains increases satiety," she says. And it's terrific summer party food.
Eat more Add avocado to your sandwich instead of mayo for a creamy texture and a shot of flavor. Avocados do contain a lot of calories, so it's best to watch your portions. One easy way to do it: Try Wholly Guacamole's 100-calorie fresh guacamole packs ($3; grocery stores or WhollyGuac.com). They're easy to pack in your lunch and pair with chopped vegetables.
Olive oil
Like avocados, olive oil has healthy fat that increases satiety, taming your appetite. But that's hardly its only slimming feature. "Research shows it has anti-inflammatory properties," Kraus says. Chronic inflammation in the body is linked to metabolic syndrome.
Eat more Drizzle your salad with olive oil and you'll increase the antioxidant power of your veggies, a study published in the British Journal of Nutrition notes. Or toss pasta with a few teaspoons of olive oil, fresh basil and sautéed garlic, Kraus suggests. Add this oil to your summer menus for a flatter tummy by fall.
How can our sales and marketing efforts be more focused, efficient and effective
An effective, result-oriented sales and marketing assessment or audit generally includes the following initiatives:
Review of the existing Sales and Marketing Plan;
Mystery customer shops related to the hotel's reservations department, sales department and website;
Review of the appropriateness of the selected properties in the competitive set;
Development of a SWOT (strengths, weaknesses, opportunities, threats) analysis of each of the hotels in the competitive set, as well as the subject asset;
Review of current revenue management strategies, rate structure and e-commerce programs;
Review of the hotel's website and search engine optimization; review of online and traditional marketing strategies; and use of social media and other public relations approaches;
For franchised hotels -- Review of the hotel's utilization of the brand-offered marketing products, sales programs, sales training programs and website marketing.
As may be required, a 6-month documented Sales Action Plan with suggested follow-up steps for moving forward -- can also be integrated into this effort.
Review of the existing Sales and Marketing Plan;
Mystery customer shops related to the hotel's reservations department, sales department and website;
Review of the appropriateness of the selected properties in the competitive set;
Development of a SWOT (strengths, weaknesses, opportunities, threats) analysis of each of the hotels in the competitive set, as well as the subject asset;
Review of current revenue management strategies, rate structure and e-commerce programs;
Review of the hotel's website and search engine optimization; review of online and traditional marketing strategies; and use of social media and other public relations approaches;
For franchised hotels -- Review of the hotel's utilization of the brand-offered marketing products, sales programs, sales training programs and website marketing.
As may be required, a 6-month documented Sales Action Plan with suggested follow-up steps for moving forward -- can also be integrated into this effort.
Saturday, May 2, 2009
Narayana Murthy's 5 success mantras for entrepreneurs
What five things should young entrepreneurs do to succeed?
I have talked about it in the book, too. The five things are:
1. You must have an idea whose value to the market should be expressible in a simple sentence, not a complex or a compound sentence. . .;
2. You must have a team that brings mutually exclusive, but collectively exhaustive set of skills, expertise and experience;
3. The market must be ready for your idea. If the market is not ready for your idea, doesn't matter how smart your idea is, you will not succeed.
4. You need a good value system, because entrepreneurship in the beginning is all about sacrifice, hard work, deferred gratification, disappointments. It is the value system that creates confidence in each member of the community that other members too are doing the same to make this company succeed. . .
5. You need funds. . . but that is easy, finance is not a problem.
What has kept the core Infosys team together all these years?
Clearly, the value system. We have always put the interest of the company ahead of our personal interest.
Even today whenever there is a discussion, the moment a person is convinced that this decision is in the interest of the company and that there is no vested interest in the person that is propounding that idea, then everybody stands up and salutes and . . . we go ahead. . .
How do you resolve differences?
We use facts, we use data. That is why we say, 'In God we trust, everyone else brings data to the table.
What does money mean to you?
You know, the power of money is the power to able to give it way it. You definitely need a certain level of wealth to take care of your material needs, no doubt about it.. housing, health, basic necessities. But beyond that the power of money is to make a difference to those people whose need is much greater than yours, to whom the value is much higher than the value that you can assign to the money you have, or for whom the difference will be much higher than what it is for you. So essentially, the power of money is the power to give it away. . .
My special thanks to rediff.com to published such a nice articale.
I have talked about it in the book, too. The five things are:
1. You must have an idea whose value to the market should be expressible in a simple sentence, not a complex or a compound sentence. . .;
2. You must have a team that brings mutually exclusive, but collectively exhaustive set of skills, expertise and experience;
3. The market must be ready for your idea. If the market is not ready for your idea, doesn't matter how smart your idea is, you will not succeed.
4. You need a good value system, because entrepreneurship in the beginning is all about sacrifice, hard work, deferred gratification, disappointments. It is the value system that creates confidence in each member of the community that other members too are doing the same to make this company succeed. . .
5. You need funds. . . but that is easy, finance is not a problem.
What has kept the core Infosys team together all these years?
Clearly, the value system. We have always put the interest of the company ahead of our personal interest.
Even today whenever there is a discussion, the moment a person is convinced that this decision is in the interest of the company and that there is no vested interest in the person that is propounding that idea, then everybody stands up and salutes and . . . we go ahead. . .
How do you resolve differences?
We use facts, we use data. That is why we say, 'In God we trust, everyone else brings data to the table.
What does money mean to you?
You know, the power of money is the power to able to give it way it. You definitely need a certain level of wealth to take care of your material needs, no doubt about it.. housing, health, basic necessities. But beyond that the power of money is to make a difference to those people whose need is much greater than yours, to whom the value is much higher than the value that you can assign to the money you have, or for whom the difference will be much higher than what it is for you. So essentially, the power of money is the power to give it away. . .
My special thanks to rediff.com to published such a nice articale.
Saturday, April 18, 2009
If we are growing customer satisfaction, our market is sure to grow, too
A lot has been said about the global meltdown and ways for companies to hold out during these difficult times. Given the current business environment, marketing specialists are trying their best to come up with the most feasible marketing mix as well as strategies that could help their companies reap the most benefit while keeping a restriction on spending, but few basic thing we tend to forget often, I would like to focus on those aspect in this article.
The hospitality industry is facing serious issues with the global economic and political uncertainties. This column will follow up on the challenging economic cycles in the last 20-year tenure as well.
With that in mind, I have taken three points and offer the following discussion points to hoteliers at the property level.
"Too often we measure everything and understand nothing.The three most important things we need to measure in a business are customer satisfaction, employee satisfaction and cash flow.
If we are growing customer satisfaction, our market is sure to grow, too. Employee satisfaction feeds you productivity, quality, pride and creativity. And cash flow is the pulse - the key vital sign of a company."
1. Measuring customer satisfaction.
The question then becomes "how to measure customer satisfaction?" There are a number of reasonable approaches, remembering how timely responsiveness must be to ongoing success. These include:
Mystery shopping can be an excellent way to view a picture in time of your total business or perhaps one outlet or aspect of your hotel. If done correctly, these unexpected, anonymous evaluations of your operations can provide insights to the customer experience. If conducted frequently enough, one can identify strengths, revenue trends and other opportunities.
There are assessments that are more inclusive available, including those provided by a number of members of Hospitality Consultants. They and others specialize in extensive analysis of operations, which can enhance the customer's experience.
2. Measuring employee satisfaction.
With multi-generations working at our hotels today embracing both the high tech and high touch of hospitality, the need has increased for additional training and development at all levels.
A handful of the major brands and management companies have evolved their corporate culture to address the need to maximize employee engagement and satisfaction , but I continue to see too many managers and owners paying minimal attention to their staff.
The successful owners and managers of the future will increase the commitment to professional development and training whenever and wherever possible throughout the hotel. The results will be better qualified professionals in more departments, providing better service while enjoying their careers.
3 Measuring cash flow.
Many people understand the concept, but not enough actively engage in measuring all the components. Regular proactive interaction with the sales team and front office management will help project more accurate short and long-term forecasts.. Understanding cash flow and position helps long-term profit improvement decisions, as well as anticipating capital needs and to justify them.
Measuring cash flow also helps ownership and managers realistically assess the operational performance of their hotel.
I want to share few strategies which include:
Take the lead on establishing and administering all financial systems and internal controls.
Create the guidelines and expectations for the preparation and updates of all operational budgets, forecasts, operating results, financial reports.
Identify the annual hotel's capital plan and establish time lines and protocols for implementation.
Implement firm procedures for the preparation of operational statements returns in compliance with government regulations, company, franchise and ownership requirements.
Set up and administer all government reporting and tax filing activities
Formulate and manage accounting policies that coordinate with ownership's or brand systems and procedures.
Operate as if you were a financial consultant for your hotel.
Monitor fulfillment with hotel and accounting policies and procedures, legal requirements and contractual obligations .
Manage the accounting department and other areas as appropriate.
Supervise the equipment and maintenance of accounting computer systems to secure best performance.
Maintain a accountability to the company and management.
As a member of the hotel executive team, share the professional expectations provided to you from ownership and/or management clearly with all members of the staff.
Increase the commitment to training whenever and wherever possible throughout the hotel.
The hospitality industry is facing serious issues with the global economic and political uncertainties. This column will follow up on the challenging economic cycles in the last 20-year tenure as well.
With that in mind, I have taken three points and offer the following discussion points to hoteliers at the property level.
"Too often we measure everything and understand nothing.The three most important things we need to measure in a business are customer satisfaction, employee satisfaction and cash flow.
If we are growing customer satisfaction, our market is sure to grow, too. Employee satisfaction feeds you productivity, quality, pride and creativity. And cash flow is the pulse - the key vital sign of a company."
1. Measuring customer satisfaction.
The question then becomes "how to measure customer satisfaction?" There are a number of reasonable approaches, remembering how timely responsiveness must be to ongoing success. These include:
Mystery shopping can be an excellent way to view a picture in time of your total business or perhaps one outlet or aspect of your hotel. If done correctly, these unexpected, anonymous evaluations of your operations can provide insights to the customer experience. If conducted frequently enough, one can identify strengths, revenue trends and other opportunities.
There are assessments that are more inclusive available, including those provided by a number of members of Hospitality Consultants. They and others specialize in extensive analysis of operations, which can enhance the customer's experience.
2. Measuring employee satisfaction.
With multi-generations working at our hotels today embracing both the high tech and high touch of hospitality, the need has increased for additional training and development at all levels.
A handful of the major brands and management companies have evolved their corporate culture to address the need to maximize employee engagement and satisfaction , but I continue to see too many managers and owners paying minimal attention to their staff.
The successful owners and managers of the future will increase the commitment to professional development and training whenever and wherever possible throughout the hotel. The results will be better qualified professionals in more departments, providing better service while enjoying their careers.
3 Measuring cash flow.
Many people understand the concept, but not enough actively engage in measuring all the components. Regular proactive interaction with the sales team and front office management will help project more accurate short and long-term forecasts.. Understanding cash flow and position helps long-term profit improvement decisions, as well as anticipating capital needs and to justify them.
Measuring cash flow also helps ownership and managers realistically assess the operational performance of their hotel.
I want to share few strategies which include:
Take the lead on establishing and administering all financial systems and internal controls.
Create the guidelines and expectations for the preparation and updates of all operational budgets, forecasts, operating results, financial reports.
Identify the annual hotel's capital plan and establish time lines and protocols for implementation.
Implement firm procedures for the preparation of operational statements returns in compliance with government regulations, company, franchise and ownership requirements.
Set up and administer all government reporting and tax filing activities
Formulate and manage accounting policies that coordinate with ownership's or brand systems and procedures.
Operate as if you were a financial consultant for your hotel.
Monitor fulfillment with hotel and accounting policies and procedures, legal requirements and contractual obligations .
Manage the accounting department and other areas as appropriate.
Supervise the equipment and maintenance of accounting computer systems to secure best performance.
Maintain a accountability to the company and management.
As a member of the hotel executive team, share the professional expectations provided to you from ownership and/or management clearly with all members of the staff.
Increase the commitment to training whenever and wherever possible throughout the hotel.
Saturday, April 4, 2009
Want to Find a Rich Woman to Date?
Steps :-
1.Hang out where you know a lot of rich people are. You don't have to move to Palm Beach or anything. Try an exclusive fitness center, an upscale restaurant like the Cheesecake Factory, or country club.
2.If you see that she's got a designer bag and sunglasses then you can probably go for it. Be careful and learn to recognize impostors.
3.Dress in all white (only if before labor day) many people don't know this but white makes you seem richer. Act like you're important and if you can get someone to call you and yell at them on the phone for a while. Consider investing in a nice and expensive phone.
4.Hang up and look to see if you've caught her eye. If so, approach her and try to make small talk, see if you can find out what her dad does for a living. If he's a surgeon, lawyer or if you recognize his name...you've found your girl!! Ask her out to somewhere expensive, like Mortons. This is the one gamble because you're obviously going to have to pay for the first date and you do not want her to think you are miserly so don't be afraid to splurge. If she's really hot you may not want to waste your time unless she seems to really dig you. Get her number and don't call her for a few days. You want to seem mysterious and hard to get. Don't seem available or desperate.
5.Congratulations! The hard part is over! Now all you have to do is impress her on your date and you're in! Sorry but you're going to have to go shopping and buy something way hot and in and get her a single red rose (a dozen seems desperate) Wear a memorable cologne and if you can spray some on her clothes (in secret) before the night is over to jog her memory when she goes to take off her clothes. This will get her remembering you and wanting more. Be a gentleman on your date. Have a friend call you in the middle of the date. Apologize profusely to your hot date and speak gruffly but with class to your friend. She will be intrigued and think of her important daddy.
6.For your second date go somewhere free. Try a walk in the park or the beach. It won't break the bank and will show her you have a softer side. Have your buddy call you again but instead of answering it this time look at the call and turn off your phone or, better yet, if she will fall for it, do like in the movies and break it. She will instantly be in love with you.
7.If all goes well the two of you will soon be tighter than ever. Begin to let her offer to pay and soon things will fall in to place. Research her dad on the Internet or talk to his assistants and see if you can find his interests. When she takes you to meet them, bring a bottle of the most expensive wine (try your parents wine collection if you live near them) Tell her mom you know where her daughter got her looks and make sure you compliment her fathers cars, house, pool, etc. and make sure you talk about those interests you found out about him. It helps to bring "props" if possible. Never lie, just stretch the truth.
Tips :-
You have to decide early on whether your rich persona will be nouveau rich or old money rich. Both approaches have upsides and downsides.
Falling in love with this girl is always a plus. You will never have to worry about money again.
Winning her dad over is key.
Make sure you got game.
Wear expensive cologne.
In the long run, money wont make you compatible so try to find your own ways to become rich, instead of looking for someone with money.
When she finds out you've got nothing, blame it on the stock market crash.
Warnings :-
You might end up marrying a woman that you do not love. This is a good recipe for an unhappy life. Then again, this won't be such a big deal since you will be able to cash in on alimony payments when the marriage ends up in divorce.
1.Hang out where you know a lot of rich people are. You don't have to move to Palm Beach or anything. Try an exclusive fitness center, an upscale restaurant like the Cheesecake Factory, or country club.
2.If you see that she's got a designer bag and sunglasses then you can probably go for it. Be careful and learn to recognize impostors.
3.Dress in all white (only if before labor day) many people don't know this but white makes you seem richer. Act like you're important and if you can get someone to call you and yell at them on the phone for a while. Consider investing in a nice and expensive phone.
4.Hang up and look to see if you've caught her eye. If so, approach her and try to make small talk, see if you can find out what her dad does for a living. If he's a surgeon, lawyer or if you recognize his name...you've found your girl!! Ask her out to somewhere expensive, like Mortons. This is the one gamble because you're obviously going to have to pay for the first date and you do not want her to think you are miserly so don't be afraid to splurge. If she's really hot you may not want to waste your time unless she seems to really dig you. Get her number and don't call her for a few days. You want to seem mysterious and hard to get. Don't seem available or desperate.
5.Congratulations! The hard part is over! Now all you have to do is impress her on your date and you're in! Sorry but you're going to have to go shopping and buy something way hot and in and get her a single red rose (a dozen seems desperate) Wear a memorable cologne and if you can spray some on her clothes (in secret) before the night is over to jog her memory when she goes to take off her clothes. This will get her remembering you and wanting more. Be a gentleman on your date. Have a friend call you in the middle of the date. Apologize profusely to your hot date and speak gruffly but with class to your friend. She will be intrigued and think of her important daddy.
6.For your second date go somewhere free. Try a walk in the park or the beach. It won't break the bank and will show her you have a softer side. Have your buddy call you again but instead of answering it this time look at the call and turn off your phone or, better yet, if she will fall for it, do like in the movies and break it. She will instantly be in love with you.
7.If all goes well the two of you will soon be tighter than ever. Begin to let her offer to pay and soon things will fall in to place. Research her dad on the Internet or talk to his assistants and see if you can find his interests. When she takes you to meet them, bring a bottle of the most expensive wine (try your parents wine collection if you live near them) Tell her mom you know where her daughter got her looks and make sure you compliment her fathers cars, house, pool, etc. and make sure you talk about those interests you found out about him. It helps to bring "props" if possible. Never lie, just stretch the truth.
Tips :-
You have to decide early on whether your rich persona will be nouveau rich or old money rich. Both approaches have upsides and downsides.
Falling in love with this girl is always a plus. You will never have to worry about money again.
Winning her dad over is key.
Make sure you got game.
Wear expensive cologne.
In the long run, money wont make you compatible so try to find your own ways to become rich, instead of looking for someone with money.
When she finds out you've got nothing, blame it on the stock market crash.
Warnings :-
You might end up marrying a woman that you do not love. This is a good recipe for an unhappy life. Then again, this won't be such a big deal since you will be able to cash in on alimony payments when the marriage ends up in divorce.
Friday, April 3, 2009
A different approach to 2009 recession
In economics, a recession is a general slowdown in economic activity in a country over a sustained period of time, or a business cycle contraction. Production as measured by Gross Domestic Product (GDP), employment, investment spending, capacity utilization, household incomes and business profits all fall during recessions.
Governments usually respond to recessions by increasing money supply, increasing government spending and decreasing taxation.
This fiscal crisis is hardly new to the hospitality and tourism industries. In my career, I can identify at least five major economic downturns that have included energy shortages, high rates of inflation, and negative general global cycles.
For many hotels, that means a change in operational practice - it means embracing the spirit and results of empowerment. What does that word really mean?
The dictionary shows some verbs alluding to "giving authority to somebody" or to give somebody power or authority.
A second definition is to give somebody a greater sense of confidence or self-esteem. By contrast, this second definition appears to be more action oriented but the reality is that is still means extending that sense of trust and belief in others.
Empowerment in the world of hospitality means that staff members at the front line (and hopefully everywhere) have been trained to more clearly understand the reality of the business, and the value of each customer. Everyone can be enthusiastic about the hotel's reputation, profitability and the staff is more motivated to take the initiative to deliver that one extra step.
Thirty-two percent of employees spend at lest twenty hours per month complaining about their bosses. (Probably a lot of those twenty hours are on company time).
More than 66% of employees are actively considering leaving their current job.
Employers suffer losses due to employee dissatisfaction.
Most managers believe their focus should be in bringing in the numbers ... but most get fired because of poor people skills.
three simple but effective techniques can shift the way we manage.
1. Set full-fledged expectations - make sure the employee's efforts are spent doing the right things the right way. Let them know what is expected and how they will be evaluated in the future. Be sure to get agreement and commitment to work toward established goals.
2. Communication that clicks- Too often managers do not communicate enough and only communicate when things go wrong. Observe what employees say, do, and speak openly with them about their work. Communication clicks when it is frequent and in a language everyone understands.
3. Paws on Performance - pay attention to each employee's performance - offer praise as often as constructive feedback. Keep your paws on performance."
Governments usually respond to recessions by increasing money supply, increasing government spending and decreasing taxation.
This fiscal crisis is hardly new to the hospitality and tourism industries. In my career, I can identify at least five major economic downturns that have included energy shortages, high rates of inflation, and negative general global cycles.
For many hotels, that means a change in operational practice - it means embracing the spirit and results of empowerment. What does that word really mean?
The dictionary shows some verbs alluding to "giving authority to somebody" or to give somebody power or authority.
A second definition is to give somebody a greater sense of confidence or self-esteem. By contrast, this second definition appears to be more action oriented but the reality is that is still means extending that sense of trust and belief in others.
Empowerment in the world of hospitality means that staff members at the front line (and hopefully everywhere) have been trained to more clearly understand the reality of the business, and the value of each customer. Everyone can be enthusiastic about the hotel's reputation, profitability and the staff is more motivated to take the initiative to deliver that one extra step.
Thirty-two percent of employees spend at lest twenty hours per month complaining about their bosses. (Probably a lot of those twenty hours are on company time).
More than 66% of employees are actively considering leaving their current job.
Employers suffer losses due to employee dissatisfaction.
Most managers believe their focus should be in bringing in the numbers ... but most get fired because of poor people skills.
three simple but effective techniques can shift the way we manage.
1. Set full-fledged expectations - make sure the employee's efforts are spent doing the right things the right way. Let them know what is expected and how they will be evaluated in the future. Be sure to get agreement and commitment to work toward established goals.
2. Communication that clicks- Too often managers do not communicate enough and only communicate when things go wrong. Observe what employees say, do, and speak openly with them about their work. Communication clicks when it is frequent and in a language everyone understands.
3. Paws on Performance - pay attention to each employee's performance - offer praise as often as constructive feedback. Keep your paws on performance."
Sunday, February 8, 2009
Is the party over?
As a firm believer of the theory that the hotel industry is cyclical in nature, I can say with certainty that the principle is applicable to hotels in India as well. While delivering the key note address at a recent conference, I correlated the current state of the hotel industry with that of a Monday morning hangover. Further, my views are that we have, in fact, had an extended four-day weekend where all the hotels had a blast. Occupancies rose as did average rates; retail, spa, F&B and other income line items all performed better than they could ever have hoped. But sadly, like all great parties this one too has to come to an end. Anyone who has experienced a hangover will vouch that it's always a tough crawl back to work. Moreover, while there would always be another party, it may not happen as quickly or for that matter, be as much fun.If you are in the business of hotels then you are an operator, owner, investor/buyer, seller, supplier or even a consultant. Each one of us looks at the industry from our individual viewpoint and takes corrective measures to hold market shares or even make them grow. Based on our understanding of the hotel business we set forth some survival tips for each of the constituents. Operator: As an operator that has hotels in operations things may appear to be slowing down; however, in the medium to long term the outlook suddenly appears to be brighter as supply side impact will be marginal. Like in the late 90s, many new hotel projects are not expected to enter the market now as new developments will be shelved due to lack of financing or appetite to build assets with long incubation pay backs. Real estate developers, particularly, are again looking for opportunities where they can get faster return on the capital - read residential, retail or office space. As a new operator you may have to work harder to get that first deal; however, on the flip side we recommend you to hire locally for business development as their salary expectations have decreased.
Owners: The profit margins were unbelievingly good these past few years. Hopefully, many of the owners used the opportunity to grow new assets in newer locations to expand their base and reduce risks. Now would be a good time to plan for capital investments in the upkeep of these assets and put in place plans for operational reviews and audits. It is also the time to sit back and review the performances of the managers and operators a lot more closely. While the road ahead is clearly going to be bumpy, these measures will aid in steering a smoother course.
Investor/buyer: Finally there is some relief in sight. Valuations have softened and are declining, being now on the correction mode as expected. This may be a great opportunity to look out for incomplete assets that may have stalled due to lack of the funds. The opportunities may be there to be part owners or even look for complete buyouts of assets. We, however, have a word of caution and strongly recommend that an operator be tied up before you actually make the investment. Too many properties are in advanced construction stages with extremely poor planning for back-of-the-house operations. This is especially true of those projects that are part of mixed-used developments. A good operator will meticulously look into such details. Finally - while there may be a very severe liquidity crisis out there for both debt and equity, we believe money is still available for good projects and things can only get better from here on.
Seller: Unfortunately, the best time for this constituent has already come and gone. The only possible silver lining I see is to complete the hotel project and then look at possible exits. This way you may be able to attract some premium for the same. Valuations, which would have more than doubled across the region, are slowly expected to decline in the coming months and years.
Suppliers: There is going to be increased pressure to cut costs and provide longer credit periods. This effectively calls for better planning and provision for supply chain management and logistical support to the hotel industry. The long term view is that with more hotels being built than ever before, your businesses will continue to grow in the medium to long term. This will be despite the current slowdown.
Consultants: Whether an architect, designer, or a feasibility consultant, life is going to come back a full circle. They no longer have to turn away business and will probably become less selective about the assignments they pick up. I see consultants who offer quality not only surviving but even thriving as they are probably more required today than ever before.
Owners: The profit margins were unbelievingly good these past few years. Hopefully, many of the owners used the opportunity to grow new assets in newer locations to expand their base and reduce risks. Now would be a good time to plan for capital investments in the upkeep of these assets and put in place plans for operational reviews and audits. It is also the time to sit back and review the performances of the managers and operators a lot more closely. While the road ahead is clearly going to be bumpy, these measures will aid in steering a smoother course.
Investor/buyer: Finally there is some relief in sight. Valuations have softened and are declining, being now on the correction mode as expected. This may be a great opportunity to look out for incomplete assets that may have stalled due to lack of the funds. The opportunities may be there to be part owners or even look for complete buyouts of assets. We, however, have a word of caution and strongly recommend that an operator be tied up before you actually make the investment. Too many properties are in advanced construction stages with extremely poor planning for back-of-the-house operations. This is especially true of those projects that are part of mixed-used developments. A good operator will meticulously look into such details. Finally - while there may be a very severe liquidity crisis out there for both debt and equity, we believe money is still available for good projects and things can only get better from here on.
Seller: Unfortunately, the best time for this constituent has already come and gone. The only possible silver lining I see is to complete the hotel project and then look at possible exits. This way you may be able to attract some premium for the same. Valuations, which would have more than doubled across the region, are slowly expected to decline in the coming months and years.
Suppliers: There is going to be increased pressure to cut costs and provide longer credit periods. This effectively calls for better planning and provision for supply chain management and logistical support to the hotel industry. The long term view is that with more hotels being built than ever before, your businesses will continue to grow in the medium to long term. This will be despite the current slowdown.
Consultants: Whether an architect, designer, or a feasibility consultant, life is going to come back a full circle. They no longer have to turn away business and will probably become less selective about the assignments they pick up. I see consultants who offer quality not only surviving but even thriving as they are probably more required today than ever before.
Saturday, February 7, 2009
Effective Interview and Hiring Process.
In the lodging industry, as in every industry experiencing tough competition and financial pressures, hiring the right people to join the team is one of the most important decisions managers make. As a hotel manager, you are one of the lucky ones if you cannot think of one instance of hiring someone for a key position who turned out to be a poor fit for your culture or bad for business.
The cost of a bad selection can be expensive. It has been calculated to be, at minimum, six months to a year of the annual compensation for an hourly employee, and two to three times the annual salary for a supervisor or manager. The cost of a misshire may even be as high as ten times the annual salary for mission-critical positions. To create a business case for investing in improved hiring practices, a prudent lodging manager can estimate the true costs of poor employee selections for their hotel by building a “turnover calculator” of their own. For each key position one wishes to analyze, calculate the costs of elements
such as:
Costs Due to Departure (usually 60% to 80% of annualcompensation):
− Cost of lost productivity
− Cost of exit activities
− Investments in training exiting employee Recruitment Costs (usually 10% to 40% of annual
compensation):
− Advertisement, referral, agency fees
− Internal recruiter time
− Administrative time scheduling and processing
− Interview manager and team time Training Costs (usually 10% to 20% of annual compensation):
− Orientation time and materials
− Job training – time and materials
− Supervisory time during ramp-up Lost Productivity (usually 50% to 70% of annual compensation):
− Cost of lower productivity (e.g., 25% - 75% of desired performance level) during first six months
− Departmental impact on productivity during exiting and retraining
− Cost of ramp-up mistakes (e.g., impact on customer likelihood to repeat or refer business)
− Lost Opportunity Costs (depends on type of position)
Once the key positions that are most costly and where turnover is higher than desired have been identified, focus on retooling the hiring and selection process to ensure the right talent is joining the hotel or epartment. The most important element of the selection decision is the interview. Interviewing is not a simple process; it is a complex skill that most managers don’t use frequently.
Here are eight suggestions for creating an effective interview and selection process:
1. Good planning and preparation.
A skilled manager needs to know what they are looking for when hiring people, for every position. Create objective plans to assess whether applicants have it. Preparing for the interview may be one of the most important, yet most forgotten, elements of a successful interview. Preparation and planning pave the way for a focused, well-managed and successful interaction.
Planning begins with having a clear set of criteria outlined for the ideal candidate in the position.
Having criteria creates the roadmap for the interview. Recently, a senior executive client talked to us about the importance of hiring people who work out the best in his organization. He said that “looking beyond the technical skills and experience means that you are hiring for fit. This seems to help create a positive domino effect where the on-boarding and assimilation of new employees is calibrated better, and increases employee satisfaction and lowers turnover.” Not only should one be clear about the functional, day-to-day skills and experience needed in a new employee, you should also be clear about the “career and culture fit” criteria or success factors— the behavioral factors that will help the person perform well in the job and jump-start a longer career in the company. Then, plan the questions that you might ask in the interview.
For example, if a key success factor for the job is having Interpersonal Skills, an interviewer might plan to use queries such as:
− Tell me about a situation you have had with a difficult co-worker or customer and how you dealt with it.
− How would you describe your most recent supervisor?
− How would that supervisor describe you?
If looking for a person that is Customer Focused, plan to use queries such as:
− What is the worst customer service situation you have ever seen? How did that affect your views of how to deliver customer service?
− How do you balance the needs of the customer with the needs of the business?
− How do you go about setting expectations for customer service?
2. Create the right environment.
There are three key elements to creating the right environment.
Consider the setting first; always make sure you are in a professional and private location that is free from interruptions. Interviewing in a public place is not recommended.
Second, make the candidate feel as if it is a friendly conversation so they relax and demonstrate a more natural behavior. The third element is making sure you set the direction and the tone by the way you open the interview. Let the candidate know what you want to discuss and the time you plan to take to do this. Everyone relaxes more when they know the game plan. When interviewees are more relaxed, they tend to be less guarded and more open.
3. Maintain professionalism.
The best interviewers are professional at all times. They ask appropriate questions and follow legal guidelines to avoid any appearance of discrimination in the hiring process. Questions should relate only to the established criteria and should avoid such areas as:
− Age
− Religion
− Ethnic heritage
− Marital/family status
− Arrests (convictions are a different story)
− Disability or medical record
4. Navigate the discussion.
The best interviewers control the direction and flow of every interview – guiding it so they can gather the most critical information in order to make the best hiring decision. When interviewing someone, essentially you are trying to assess how well he or she would fit with the position and the organization. The candidate should be doing at least 80 percent of the talking. This will afford the interviewer plenty of time to observe them.
5. Recognize your own biases.
We all have some sort of bias when it comes to evaluating applicants. These biases tend to subtly sway us to favor one candidate over another for reasons that are not related directly to the ability to do the job. Bias by interviewers is a key reason for interviewing failure. Making decisions based upon gut feelings or intuition does not always work. Instead, using data points from observed behaviors against your predetermined success criteria provides a much more reliable result.
6. Take good notes.
The notes that experienced interviewers take consist of patterns of behavior observed in the candidate; not just what the candidate says. That is why these notes are often called pattern maps. As behaviors are observed, the interviewer keeps a record of the patterns—five instances of a particular behavior. These patterns will almost certainly show up in on-the-job behavior.
7. Observe the candidate’s behavior.
To observe patterns of behavior in a candidate you must listen for the words and the behaviors the candidate displays. Look for facial expressions, nervousness, interpersonal warmth, depth of knowledge, and other non-verbal behaviors. These give real insights about the candidate more than the words used.
8. Decide on fit.
Best hiring organizations use core teams of interviewers to assess a candidate from multiple perspectives. Research indicates the validity of consensus ratings is significantly higher than other approaches. Hiring the right people pays dividends in the short and long term. Short-changing the hiring process is at worst a performance time bomb waiting to happen, and at best a lost opportunity to enrich your hotel. There are few responsibilities any hotel manager has that impact the hotel and its success more than who you bring on board.
The cost of a bad selection can be expensive. It has been calculated to be, at minimum, six months to a year of the annual compensation for an hourly employee, and two to three times the annual salary for a supervisor or manager. The cost of a misshire may even be as high as ten times the annual salary for mission-critical positions. To create a business case for investing in improved hiring practices, a prudent lodging manager can estimate the true costs of poor employee selections for their hotel by building a “turnover calculator” of their own. For each key position one wishes to analyze, calculate the costs of elements
such as:
Costs Due to Departure (usually 60% to 80% of annualcompensation):
− Cost of lost productivity
− Cost of exit activities
− Investments in training exiting employee Recruitment Costs (usually 10% to 40% of annual
compensation):
− Advertisement, referral, agency fees
− Internal recruiter time
− Administrative time scheduling and processing
− Interview manager and team time Training Costs (usually 10% to 20% of annual compensation):
− Orientation time and materials
− Job training – time and materials
− Supervisory time during ramp-up Lost Productivity (usually 50% to 70% of annual compensation):
− Cost of lower productivity (e.g., 25% - 75% of desired performance level) during first six months
− Departmental impact on productivity during exiting and retraining
− Cost of ramp-up mistakes (e.g., impact on customer likelihood to repeat or refer business)
− Lost Opportunity Costs (depends on type of position)
Once the key positions that are most costly and where turnover is higher than desired have been identified, focus on retooling the hiring and selection process to ensure the right talent is joining the hotel or epartment. The most important element of the selection decision is the interview. Interviewing is not a simple process; it is a complex skill that most managers don’t use frequently.
Here are eight suggestions for creating an effective interview and selection process:
1. Good planning and preparation.
A skilled manager needs to know what they are looking for when hiring people, for every position. Create objective plans to assess whether applicants have it. Preparing for the interview may be one of the most important, yet most forgotten, elements of a successful interview. Preparation and planning pave the way for a focused, well-managed and successful interaction.
Planning begins with having a clear set of criteria outlined for the ideal candidate in the position.
Having criteria creates the roadmap for the interview. Recently, a senior executive client talked to us about the importance of hiring people who work out the best in his organization. He said that “looking beyond the technical skills and experience means that you are hiring for fit. This seems to help create a positive domino effect where the on-boarding and assimilation of new employees is calibrated better, and increases employee satisfaction and lowers turnover.” Not only should one be clear about the functional, day-to-day skills and experience needed in a new employee, you should also be clear about the “career and culture fit” criteria or success factors— the behavioral factors that will help the person perform well in the job and jump-start a longer career in the company. Then, plan the questions that you might ask in the interview.
For example, if a key success factor for the job is having Interpersonal Skills, an interviewer might plan to use queries such as:
− Tell me about a situation you have had with a difficult co-worker or customer and how you dealt with it.
− How would you describe your most recent supervisor?
− How would that supervisor describe you?
If looking for a person that is Customer Focused, plan to use queries such as:
− What is the worst customer service situation you have ever seen? How did that affect your views of how to deliver customer service?
− How do you balance the needs of the customer with the needs of the business?
− How do you go about setting expectations for customer service?
2. Create the right environment.
There are three key elements to creating the right environment.
Consider the setting first; always make sure you are in a professional and private location that is free from interruptions. Interviewing in a public place is not recommended.
Second, make the candidate feel as if it is a friendly conversation so they relax and demonstrate a more natural behavior. The third element is making sure you set the direction and the tone by the way you open the interview. Let the candidate know what you want to discuss and the time you plan to take to do this. Everyone relaxes more when they know the game plan. When interviewees are more relaxed, they tend to be less guarded and more open.
3. Maintain professionalism.
The best interviewers are professional at all times. They ask appropriate questions and follow legal guidelines to avoid any appearance of discrimination in the hiring process. Questions should relate only to the established criteria and should avoid such areas as:
− Age
− Religion
− Ethnic heritage
− Marital/family status
− Arrests (convictions are a different story)
− Disability or medical record
4. Navigate the discussion.
The best interviewers control the direction and flow of every interview – guiding it so they can gather the most critical information in order to make the best hiring decision. When interviewing someone, essentially you are trying to assess how well he or she would fit with the position and the organization. The candidate should be doing at least 80 percent of the talking. This will afford the interviewer plenty of time to observe them.
5. Recognize your own biases.
We all have some sort of bias when it comes to evaluating applicants. These biases tend to subtly sway us to favor one candidate over another for reasons that are not related directly to the ability to do the job. Bias by interviewers is a key reason for interviewing failure. Making decisions based upon gut feelings or intuition does not always work. Instead, using data points from observed behaviors against your predetermined success criteria provides a much more reliable result.
6. Take good notes.
The notes that experienced interviewers take consist of patterns of behavior observed in the candidate; not just what the candidate says. That is why these notes are often called pattern maps. As behaviors are observed, the interviewer keeps a record of the patterns—five instances of a particular behavior. These patterns will almost certainly show up in on-the-job behavior.
7. Observe the candidate’s behavior.
To observe patterns of behavior in a candidate you must listen for the words and the behaviors the candidate displays. Look for facial expressions, nervousness, interpersonal warmth, depth of knowledge, and other non-verbal behaviors. These give real insights about the candidate more than the words used.
8. Decide on fit.
Best hiring organizations use core teams of interviewers to assess a candidate from multiple perspectives. Research indicates the validity of consensus ratings is significantly higher than other approaches. Hiring the right people pays dividends in the short and long term. Short-changing the hiring process is at worst a performance time bomb waiting to happen, and at best a lost opportunity to enrich your hotel. There are few responsibilities any hotel manager has that impact the hotel and its success more than who you bring on board.
Sunday, January 4, 2009
Marketing and Sales Plans
This article is addressed to those hotels that currently do not have there marketing and sales plans process in place. If this is something that your property does not do annually, perhaps this is the year and now is the time to begin.
No property is too small, nor excluded because of its location, where a minimum of a Room and Revenue Budget should not be in place. This, as well as a plan that outlines how the hotel intends to achieve the forecasted rooms and the revenue by month should be in place at every property. The budget acts as your guide; your road map for the coming year. Consider this question; in your lifetime have you achieved your
greatest personal successes by just “being here”? Or was it due to your intention of achieving that success in advance, with a plan and a vision? Most would agree that they prefer not to leave their lives to chance, but set out with the end result in mind. And this is what the budget and marketing plan truly is; a map to success for your hotel.
When calculating the forecasted rooms that the hotel will sell by month in 2009, it is essential to have an accurate history of how the hotel performed in the past 12 months; preferably 24 months. Additionally, research what the industry experts are saying about the economy and the travel industry indicators for next year. Smith Travel Research, PKF Hospitality Research, and Pricewater House Coopers are three
reputable sources for that type of information. Then, examine what is happening in your hotel’s neighborhood. Are new properties being built resulting in a higher supply of rooms next year? What type of business is the local convention bureau or tourism chamber bidding for or currently has on the books for the coming year? What local factors do you believe will boon or bust occupancy in your region next year?
Recently, September of 2008, PKF Hospitality Research announced that they predict a minimal increase to ADR of 1.3 percent in 2009,
significantly less than in 2008. In addition, they forecast a continuing decline in occupancy. Knowing this type of information is critical in order to begin creating a room and revenue budget.
Be as realistic as possible when creating this guide, as the hotel and its marketing team will be using it throughout the next year. This is not a time for wishful thinking, nor is it a time to sandbag! Use as much of the hotel’s marketing and reservation staff as possible to help you create and to essentially “buy in” to the revenue projections for your hotel’s success, as this will be the team that will help you to achieve
these goals.
Depending on the booking patterns at your hotel, it may be advisable to set up an estimated room and revenue budget by weekday and weekend, as well as by season, in order to be effective. If the property commands a significantly higher ADR and occupancy on the weekends, or on specific days of the week, break out that data by weekday and weekend. While this is more time consuming, it will generate
more accurate and reliable results.
Finally, determine what market segments will comprise the reservation mix at the hotel. If you are anticipating extensive corporate/government business, what steps are the hotel and its marketing team doing right NOW in negotiating pricing and gaining the clients’ estimates for their monthly contribution to the hotel’s occupancy? Have hotel salespersons been out visiting and discussing the preferred pricing these clients will receive at your property and convincing them on the reasons why they should be staying
with YOU versus your competitors? What contracts do you have in hand? Have you visited your contracted clients to ensure that another hotel down the street will not woo them away from you? Are your negotiated rates loaded on your brand’s central reservation system or in the GDS, where most clients prefer to book? If not, it might be time to take action.
No property is too small, nor excluded because of its location, where a minimum of a Room and Revenue Budget should not be in place. This, as well as a plan that outlines how the hotel intends to achieve the forecasted rooms and the revenue by month should be in place at every property. The budget acts as your guide; your road map for the coming year. Consider this question; in your lifetime have you achieved your
greatest personal successes by just “being here”? Or was it due to your intention of achieving that success in advance, with a plan and a vision? Most would agree that they prefer not to leave their lives to chance, but set out with the end result in mind. And this is what the budget and marketing plan truly is; a map to success for your hotel.
When calculating the forecasted rooms that the hotel will sell by month in 2009, it is essential to have an accurate history of how the hotel performed in the past 12 months; preferably 24 months. Additionally, research what the industry experts are saying about the economy and the travel industry indicators for next year. Smith Travel Research, PKF Hospitality Research, and Pricewater House Coopers are three
reputable sources for that type of information. Then, examine what is happening in your hotel’s neighborhood. Are new properties being built resulting in a higher supply of rooms next year? What type of business is the local convention bureau or tourism chamber bidding for or currently has on the books for the coming year? What local factors do you believe will boon or bust occupancy in your region next year?
Recently, September of 2008, PKF Hospitality Research announced that they predict a minimal increase to ADR of 1.3 percent in 2009,
significantly less than in 2008. In addition, they forecast a continuing decline in occupancy. Knowing this type of information is critical in order to begin creating a room and revenue budget.
Be as realistic as possible when creating this guide, as the hotel and its marketing team will be using it throughout the next year. This is not a time for wishful thinking, nor is it a time to sandbag! Use as much of the hotel’s marketing and reservation staff as possible to help you create and to essentially “buy in” to the revenue projections for your hotel’s success, as this will be the team that will help you to achieve
these goals.
Depending on the booking patterns at your hotel, it may be advisable to set up an estimated room and revenue budget by weekday and weekend, as well as by season, in order to be effective. If the property commands a significantly higher ADR and occupancy on the weekends, or on specific days of the week, break out that data by weekday and weekend. While this is more time consuming, it will generate
more accurate and reliable results.
Finally, determine what market segments will comprise the reservation mix at the hotel. If you are anticipating extensive corporate/government business, what steps are the hotel and its marketing team doing right NOW in negotiating pricing and gaining the clients’ estimates for their monthly contribution to the hotel’s occupancy? Have hotel salespersons been out visiting and discussing the preferred pricing these clients will receive at your property and convincing them on the reasons why they should be staying
with YOU versus your competitors? What contracts do you have in hand? Have you visited your contracted clients to ensure that another hotel down the street will not woo them away from you? Are your negotiated rates loaded on your brand’s central reservation system or in the GDS, where most clients prefer to book? If not, it might be time to take action.
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