6 Reasons Why Exchange Traded Funds Are Better Than Mutual Funds

Exchange traded funds (or ETFs) are better for most investors than mutual funds. The mutual fund industry has experienced tremendous growth over that last twenty-five years or so. But it's a new era now. It's the era of the ETF.

What are exchange traded funds? ETFs are similar to index mutual funds. Essentially, an ETF is a portfolio of securities that is intended to provide investment results that, before fees and expenses, generally correspond to the price and yield performance of the underlying benchmark index. ETFs trade on the stock exchanges. As such, they offer features of a mutual fund in a stock-like instrument.

There are at least six important advantages that exchange traded funds have over mutual funds...

ETFs, instead of pricing once a day after the market closes, are traded throughout the day as if they were regular stocks. Since an ETF trades like a stock, it can be bought and sold (and shorted at any time during market hours. Investors can calculate the value of an ETF during the day because the composition of the underlying portfolio - normally a published index - doesn't change. For example, the value of the SPDR ETF (SPY) that tracks the S&P 500 index is calculated continuously throughout the day. An ETF can be exchanged for the underlying assets it represents with the issuing institution for a small fee. It means that ETFs will not trade at significant discounts or premiums to the value of the underlying assets of the fund. This is not true with closed-end funds. Because they are not actively managed and have very little portfolio turnover, ETFs carry some nice tax advantages over mutual funds because they distribute relatively few capital gains. Most ETFs have very low management fees, especially compared to mutual funds. And the lower the expenses, the more money goes into the investor's pocket.

So exchange traded funds offer most of the advantages of mutual funds -- instant diversification and many to choose from -- without the major disadvantages.

The primary disadvantage of an ETF is that if you are making small transactions on a regular basis, you will pay a commission on each transaction -- just like you would by buying and selling a stock.

But, all in all, the advantages of an exchange traded fund far outweigh any disadvantages. I suggest that you use ETFs as an important part of your investment strategy.

Copyright 2005

Something to Cheer About While the Economy and Nearly Everything Else Tanks: A Superb New Book

The news is really grim these days. No, not "very large meteor heading this way" kind of grim or "Al-Qaeda terrorist group gets nuclear weapons supergrim" or, worst imaginable scenario of doom but still quite grim. Grimness includes Bernanke going Greek tragedy on us, forecasting anemic growth, hiring approaching Depression-era levels, Congressional budget talks going nowhere, politicians sending body part pics to strangers, debt ceiling immovable with attendant default fears, housing in the dumps, flooding here, volcanoes, fires, drought and tsunamis there and so on. What's next - the Rapture?

Fortunately, all this is offset to a considerable extent by the publication of Dr. Steven Jonas' latest book, "101 Ideas and Insights for Triathletes and Duathletes" (Healthy Learning/ Coaches Choice, Monterrey, CA., 118 pages, $19.95). This is the much-anticipated sequel to the landmark work "Triathloning for Ordinary Mortals." The latter led thousands, perhaps tens of thousands, of novice athletes into the sport of triathlon, rendering the experience both enjoyable as well as successful.

In 101 Ideas, Dr. Jonas serves up comprehensive guidance with factual information and insights based on his extensive involvement with triathlon and its little sister sport, duathlon. (The latter, in case you didn't know, consists of a run, bike and run. I don't care for the name so much. Since the swim is missing, I favor "dryathlon." However, nobody listens to me so duathlon it is.) The nine chapters address motivation (i.e., why exercise, race and "tri the tri and du?"), getting started, variety of race options, training, equipment, race day details and strategies, nutrition, injury prevention and management and staying with it. Each chapter has from five to twenty sub-chapters pertinent to the featured topics. If you have a question about how to prepare for a triathlon or duathlon that Dr. Jones has not addressed, you are probably worrying too much. Read 101 Ideas and you can safety, assuredly and productively be happy with no worry in either or both of these two exciting sporting events.

While every page has tidbits and, as often as not, big chunks of material attractive for the experienced as well as the novice multi-sport participant, all readers will have their own favorite sections. Among mine were the following:

* The discussion about getting started. Everyone, without exception, was a novice at one time. In fact, one of the most popular (i.e., most participant) categories in recent years has been the exclusive, much cheered novice category. Unfortunately for those who have a wonderful experience racing their first tri or du in the novice division, you can only be part of this elite group one time. Choose your event wisely - in some races, the management makes first timers feel like rock stars.

* The principles for training. Dr. Jonas offers eight of them, all broad and common sense in nature (e.g., regular rest is key) but easily neglected.

* Detailed training programs for varied distance multi-sport events. Many beginning and even experienced athletes just make up their own routines or go along with others. Ad hoc routines are seldom as efficient or effective as evidence-based regiments such as Dr. Jonas offers for all level participants.

* A sense for the costs of being a triathlete and/or duathlete. These costs, estimated in the range of $1400 to $2500, will vary enormously in accord with one's budget and ambitions. This range, however, is fair enough for the entry-level participant for whom the book is primarily intended.

* The occasional special treat. There are many throughout the work, but my favorite came on idea number 77 wherein Dr. Jonas describes the fascinating happenings known only to those like him at the back of the pack. The last point made says it all: "Finally, it's so much better to be at the back of the pack than to not be in the race at all." Even my wellness hero Robert Green Ingersoll would have been challenged to say it better.

* Idea number 73. Dr. Jonas describes his experience in Tuscaloosa, Alabama in 2009 at the National Sprint Triathlon Championship. As long as there are triathlons, this race will be recalled for the infamous "uphill swim" all participants had to endure. Not the strongest or fastest swimmer in the world, Dr. Jonas entertainingly describes his two-hour-plus ordeal fighting a current of Biblical proportion, so to speak. I was in that race, and had quite a struggle with the current (caused by the opening of a dam upriver), but not quite so much as the good doctor. When I entered the transition area after the bike ride, he was entering after the swim! Yet, here what I most vividly recall: Though I was about half a morning ahead of him, Dr. Jonas was having a great time, smiling and being all cheerful whereas I was breathing heavily, stressed and in a foul mood! And he had the nerve to try to cheer me up! And he did! After the race and ever since, it's clear to me who between the two of us has more fun doing triathlons. He does. Recalling that occasion, however, I have worked on lightening up.

Finally, mention should be made of the personal nature of how information is conveyed in 101 Ideas. Dr. Jonas has so much experience - he has completed over 200 races. In a tri and du career that began in 1983 at Sag Harbor, NY in an event called "The Mighty Hamptons Triathlon" (sounds a bit intimidating to me), he has come to know nearly all the main characters that have shaped multi-sport. This knowledge shows on every page, in anecdotes and illustrations and, most enjoyably, in countless asides of personal perspective. Dr. Jonas does not regret or shy from the fact that he is not the world record-setting type; au contraire, he revels in it. By the end of the book, readers might think to themselves, "Hey, if this old guy can do triathlons and duathlons and enjoy the two sports so much, I think I can do OK at this, too," or thoughts along those lines.

If that's what readers think, nobody will be happier about it than Dr. Jonas.

Grandparents - Are You an Inspired Grandparent? The First Easy Step in Inspired Grandparenting

Inspired Grandparenting

Grandparenting with inspiration...now that sounds good! And you want to be an inspired grandmother or grandfather. So how can you begin?

One of the basics of inspired grandparenting is the whole idea of co-grandparenting with the Universe, God, Angels or whatever word/image fits for you.

Inspired grandparents invite in the support of the universe and realise they are not alone. As a result they don't feel the pressure of taking on responsibility that they really don't want at this time in their lives.

When you feel a burden of responsibility for your own adult children and supporting them in their parenting, then being a grandparent can be overwhelming.

But when you realize that as you make good decisions for you and hand over unnecessary involvement with your children, they come into their power as parents and you get to have a much more fun role in the lives of your grandchildren.

How to Be an Inspired Grandparent

As you actually invite the universe to help you in your different tasks and those or your children and grandchildren, you are opening the door to great joy and fulfillment in family life and beyond.

In inspired grandparenting there is trust that all is well, that your children are safe, that they can cope, that they have the resources, that you are all protected and cared for... that you can have fun.

So what would you really love your experience of grandparenting to be? Write it out...become as clear as possible and hand it over to the universe trusting that you will be guided at each step.

Symptoms of Hypothyroidism - The Under-Active Thyroid Disease

The symptoms of Hypothyroidism are extensive and can be very unpleasant to live with. The main issue with the disease is that it is progressive, the symptoms change and increase in severity over a long period of time. Persons suffering with the illness not only suffer physical problems, but these also lead to mental issues such as Depression.

The disease is caused by the thyroid gland not being able to produce enough of the needed thyroid hormone. Essentially this slows down the body's metabolism which leads to major symptoms. The most common, noticeable symptom is weight gain; though the list is extensive as the early stages are almost unnoticeable. To name a few of the most common:

feeling tired and sleeping a lot feeling the cold easily dry and/or pale skin coarse, thinning hair and brittle nailsThese are just a few of the symptoms caused by the disease. You may notice swelling of your thyroid gland. If you are suffering from any of the above you may need to find out more information to see if you have any of the other major symptoms, and I would suggest visiting your GP.

The problem with Hypothyroidism is that it involves so many different symptoms that are generally an illness in themselves. You probably do not suffer from the majority of the symptoms of the disease and would benefit from dealing with each individual one separately. For example "Fatigue" There are treatments and methods available to help with this element alone!

How to Have a Good Phone Interview

With today's economy being in as poor a shape as it is, and jobs being so scarce, many New Yorkers are applying for opportunities and part time jobs in New York as well as out of state! Knowing this, many potential employers are now doing job interviews over the phone. This allows them the ability to check out more employee prospects without having to cover the costs of seeing the out of state applicant in person. Another reason telephone interviews are becoming more popular with part time jobs in New York is that it becomes easier to weed out applicants in a 5 minute phone interview than a face-to-face chat that could last as long as an hour or more. Knowing that, you the applicant need to be suited for interviews over the phone and be prepared as they could come at any time! Here are some tips on how to interview over the phone.

Research The Company

You can believe the company is going to do research on you before they call you for a phone interview, so you had better do some research of your own. With the internet, you can look up any company and find out all kinds of information about it (especially since most companies have a website). Find out where the company is located and if it has multiple branches. See what the company actually does. And most importantly, find out exactly what the job you're applying for entails. 9 times out of 10, the interviewer will end up asking you "Why do you want to work for [the company he could be hiring you for]?" If you don't know what the company does or what you'd be doing at the company, you might sound pretty foolish stumbling through this answer.

Practice Ahead of Time

The old saying "practice makes perfect" might not be entirely accurate, but it definitely helps. There are certain questions that almost every interviewer asks. "Why do you want to work for this company?" "Where do you see yourself in 5 years?" "What are your short term goals and long term goals?" "What are your strengths and weaknesses" and "What makes you the best candidate for the job?" Figure out your answers to each of these often asked questions ahead of time (as well as other possible interview questions) and practice saying it. The goal here is not to memorize your answer so that you sound like a robot reciting lines. It's so you don't stumble over your words and waste any of the interviewer's time. Practice with a friend or family member. Have them be the interviewer and you be... well, you! Record the mock interview and study the tapes carefully. Try to find trouble places where you have long pauses or verbal tics like "um", "uh", and "like". Eradicate these simple words from your vocabulary. You might not realize you say them when speaking, but an interviewer can quickly become annoyed by hearing you say "um" 3 times every sentence.

Take Notes

Have a pen and paper ready and waiting by the phone for when that phone interview might happen. Make notes of the interviewer's name and the company they're calling for. When they describe the position to you, write down all the important parts such as title, hours and pay. Make sure that if you ask the interviewer any questions that he/she didn't cover, that you write down their answers. It's also a good idea to keep note of what questions they asked you. This gives allows you to know exactly what you talked about for if you get a second phone interview, or better yet, an in-person interview.

Follow Up

At the end of the interview, thank the interviewer for their time and ask when you might hear from them or someone else in the company again. Ask if you can meet them for an in-person interview. Ask when they might be making their hiring decisions. Thank them for their time (I know I said this already, but it's pertinent!). If they have not given you a specific time frame, be sure to call the company in a few days to follow up on the interview and see if any new information (like a hiring decision) has become available.

If you follow these tips, you should have a great phone interview. And make sure to read your notes afterward. If you don't get this job, you can use it as practice for future phone interviews for full time or part time jobs in New York. Also, remember to smile when giving the interview. Smiling changes your vocal tone and makes you sound much more positive. Employers like that.

High School Wrestling: Diet and Supplements

The nutritional plan that a wrestler follows can be a factor in his performance. Different foods supply different nutrients to our bodies. Although food is the most important element in your nutritional plan, supplements can also be a beneficial addition. Some wrestlers desire to lose weight. Some wrestlers do not need to lose weight. Regardless of whether or not a wrestler needs to lose weight, all wrestlers want to be strong and have sufficient energy.

Protein (4 calories per gram)

The body uses protein to perform many functions. I believe most of you know that one of protein's main functions is building and repairing body tissues (e.g. muscle tissue). Proteins are composed of amino acids. Essential amino acids are amino acids that the body cannot make and must be provided by one's diet. A complete protein supplies all of the essential amino acids. Most complete proteins come from animal sources. We are talking about meat, fish, fowl, milk, cheese, and eggs. Why is protein important for a wrestler? Wrestling is strenuous and can be catabolic (i.e. break down muscle tissue).

How much protein do you need? Some studies have suggested that athletes require more protein than a sedentary person does. Your diet should get about 25% of its calories from protein.

Good Sources of Protein:

lean beef boneless, skinless chicken breast lean pork fish without breading turkey milk yogurt cheese cottage cheese eggs

An Interesting Fact about Cottage Cheese:

Cottage cheese contains a large amount of the milk protein called casein. In fact, cottage cheese is almost 100% unadulterated casein. Casein digests slowly in the body. Casein supplies a slow trickle of amino acids after being ingested. Therefore, if you eat some cottage cheese before bed you can receive a slow trickle of amino acids (i.e. protein) into your body throughout the night that could be anti-catabolic (i.e. prevent the breakdown of muscle tissue) while muscle tissue is being repaired during sleep.

Regarding Eggs:

Eggs have a Biological Value (BV) of 100. Our bodies utilize the protein contained in eggs very well. Even egg whites have a BV of 88. I don't recommend eating only egg whites even if they are lower in fat and calories. I think nature made eggs to be eaten with the yolk and white as a package. A large whole egg contains about six grams of protein. Eggs are nutrient dense. If you're concerned about calories, you can poach eggs or fry them in a non-stick pan. There are liquid egg white products if you prefer. Remember that it's probably not a good idea to eat raw eggs like Rocky Balboa.

Regarding Beans:

Beans are interesting because they can be a good source of protein and carbohydrates. Beans also supply fiber that can help you feel full if you are trying to diet. Beans and rice are a popular combination for supplying a meal that includes all or close to all of the essential amino acids. Some experts consider the combination of beans and rice to be a complete protein.

A guy named Tim Ferriss advocates something he calls a "slow-carb" diet for weight loss. Beans and legumes are an important part of this diet plan. For example, one meal might consist of beef, pinto beans, and mixed vegetables. Another meal might consist of eggs, black beans, and mixed vegetables. The diet doesn't include carbohydrates like breads, cereals, and fruits so it's not really a good diet for a wrestler. I just thought it was interesting as a weight loss option and because of its reliance on beans and legumes.

Carbohydrates (4 calories per gram)

Carbohydrates are the body's preferred source of fuel. In other words, carbohydrates provide you with energy. Wrestling practice and competition obviously require a lot of energy. Therefore, make sure to include plenty of carbohydrates in your diet. Carbohydrates get broken down into glucose and other sugars. Glucose is your brain's preferred fuel source. Much of this glucose gets stored in your muscles in the form of glycogen. Glycogen is then used as a source of energy. Your diet should derive about 60% of its calories from carbohydrates. There are complex carbohydrates like breads and cereals and simple carbohydrates like fruit. Educate yourself.

Good Sources of Carbohydrates:

breads bagels muffins pancakes cereals rice pasta potatoes sweet potatoes fruits vegetables

When I wrestled in high school, I ate a lot of carbohydrates. For instance, I actually ate a lot of rice cakes. I figured I could eat five rice cakes for about the same number of calories in one can of soda. I know you probably think they taste like Styrofoam but I became used to them. I also ate many potatoes without butter, salt, or any other condiments. I ate many bowls of plain oatmeal. I became accustomed to eating a simple diet. Of course, I still had a Pop-Tart or candy bar occasionally.

In Regards to Fruits and Vegetables:

Why eat a candy bar when you could eat two large apples for about the same number of calories? That was my thinking back in high school when I was dieting for wrestling. Fruits and vegetables are often fat free, low in calories, high in water content, high in fiber, and rich in nutrients like antioxidants. I ate many servings of green beans back then. I had an apple or two almost every day. I could eat a large amount of food for a small amount of calories.

Fat (9 calories per gram)

Fats provide twice the number of calories per gram as proteins and carbohydrates. Therefore, you don't want to consume too much fat. However, you should not eliminate fat entirely from your diet. Your diet should derive about 15% of it's calories from fats. Fats do many important things in our bodies. Fats build healthy cell membranes. Fats help to make hormones like testosterone. Your brain is approximately sixty percent fat. Some fats can help make your skin smooth and healthy. Moreover, fat cushions your body organs.

You've probably heard about the many types of fats such as saturated, polyunsaturated, monounsaturated, hydrogenated, and trans fats. Dr. Eric Serrano believes that saturated, polyunsaturated, and monounsaturated fats are all important. However, he recommends avoiding hydrogenated fats altogether. You may want to research fats and essential fatty acids. You may also want to perform an online search for Dr. Eric Serrano, Udo Erasmus, Dr. Bill Sears, and Dr. Joseph Mercola in regards to healthy fats.

Some Good Sources of Fat to Consider:

extra virgin olive oil flax oil fish oil cod liver oil peanut butter nuts virgin coconut oil avocados

Don't be afraid to eat whole eggs, lean red meat, salmon, tuna, and even a bit of butter occasionally. Coconut oil is a saturated fat. However, if you do some research regarding virgin coconut oil you will find out it that it has many potential health benefits. In addition, remember to limit or avoid hydrogenated fats and trans fats.

I was advised at a wrestling camp to try to eat a diet of about 80% healthy food and 20% unhealthy food during wrestling season. I guess they figured nobody could eat healthy 100% of the time. That may be sound advice.

In the book Blood in the Cage, author L. Jon Wertheim writes about Pat Miletich, a former wrestler and former UFC champion. Pat and most of his fighters follow something called Miletich's "fighter's diet" when a competition is drawing near. This diet consists mainly of oatmeal, eggs, and skinless, boneless chicken.

Fast Food Tips:

Have water or milk instead of pop Have grilled chicken in sandwiches and soft shell tacos Have grilled chicken breast, lean roast beef, and lean ham on sub sandwiches Have a garden salad with minimal dressing Have a baked potato without butter, sour cream, or cheese Have a small hamburger without cheese, bacon, or mayonnaise Avoid deep-fried, breaded, and batter-dipped foods

Keep in mind:

One pound equals approximately 3,500 calories If you cut 500 calories a day from your diet you will lose approximately one pound per week A simple way to determine the number of calories you need to eat per day to lose weight is to take your current bodyweight times 10 (e.g. 150 X 10 = 1,500 calories) A simple way to determine the number of calories you need to eat per day to maintain weight is to take your current bodyweight times 15 (e.g. 130 X 15 = 1,950 calories) A calorie-counting book and a food scale may be helpful; read nutrition labels Try to avoid empty calories like you find in soda pop and candy Keep your pre-competition meal light and carbohydrate based

I don't recommend cutting weight or starving. You need food to fuel your body. In addition, drink plenty of fluids so that do not become dehydrated. If you choose to lose weight, do it slowly and carefully. You don't want to lose muscle tissue and strength. In addition, you need energy for hard practices.

If you are Vegetarian or Vegan:

Strength coach Mike Mahler is a vegan (i.e. eats no animal products whatsoever) and yet he is big and strong. Some staples in his diet include nuts, seeds, peanut butter, almond butter, beans, lentils, vegetables, coconut milk, healthy fats like olive oil, and rice protein powder.

Pre-Competition Meal:

As far as your pre-competition meal goes, keep it familiar. That is not a time to try new foods. Keep it light and carbohydrate based so you have energy. A heavier meal with more fat will be slower to digest. On the other hand, your pre-competition meal should be something that you enjoy. I think I read somewhere that boxer Sugar Ray Leonard liked to have a cheeseburger before a big fight. I wouldn't recommend that, but it seemed to work fine for him. Olympic champion speed skater Bonnie Blair's pre-race meal was always a peanut butter and jelly sandwich. I had a friend in high school that had one of his highest scoring basketball games after a meal of several bowls of chili. Personally, I always liked to have pancakes before a competition. For some people that would probably sit too heavy in their stomach. I liked to have jelly sandwiches and Pop-Tarts at wrestling tournaments if I needed something between matches. Find what works for you.

Supplements to Consider:

Multivitamin - to cover anything you might miss in your diet Meal Replacement Products (MRPs) - shakes like Myoplex and Met-Rx provide protein, carbohydrates, vitamins, and minerals if you don't have time to eat a meal Whey protein - whey protein is absorbed quickly by the body and is ideal for a post workout shake Glutamine - may help you maintain muscle if dieting; improves immune function Creatine monohydrate - supplies energy to your muscles; make sure you stay hydrated if you use this supplement Branched chain amino acids (BCAAs) - may help with recovery and repair Inosine - may give you greater endurance by supporting the regeneration of ATP HMB - may help slow the breakdown of muscle tissue (i.e. anti-catabolic) Beta-alanine - may help improve your work capacity via it's ability to buffer lactic acid Caffeine - can increase energy and alertness

You probably don't need to supplement at all. Eat a healthy diet with a variety of foods and stay hydrated. That will do more for you than any supplement ever can. In addition, supplements can be costly. Moreover, some supplements work for one wrestler and not for another. Therefore, if you choose to use supplements be cautious and be careful. Do some research about the potential benefits and dangers of any supplement before using it.

I am not a nutritionist or dietitian. I am not an expert on dietary supplements. Read articles and books pertaining to nutrition and supplements. I have simply provided a rough guide to help you get started. Remember that you need fuel for your body to function well. That fuel is food. Therefore, make sure that make smart dietary choices on your path to wrestling success.