我们身处的这个时代已经足够现实，因为金钱、因为物质、因为距离、因为各种各样匪夷所思的东西，我们会生生错过那个彼此珍惜的人，变成一辈子的遗憾。如果这个世界上还有一样东西我们可以把握，那么就在我们彼此相处的时间里，用足够的真心，用足够的话语告诉对方，我是真的真的非常在乎你，哪怕降低自尊，哪怕会有风险打击自信，但足够好过因为误会而不言不语。我们能够相遇已经非常神奇，我只想告诉你，我再也不想错过你。

2 喜欢吹牛，对各种事情都赋予极大的夸大的人，通常给人的感觉是很狂妄，但是这些人心里是最自卑的，其实希望通过这种方式缓解掩盖自卑

3 喜欢照相照镜子的人有爱美的天性，更注重仪表，更感性，通常外表上都很不错

4 一味客气，即使是很好的朋友也是这样的人，通常给别人以不真实的感觉，请珍惜他们，他们在人际交往中受过很严重的挫折

5 通常最色的男生不是经常将荤段子的，而往往是平时十分正经，对色情的事情强烈愤慨的人

6 有的人跟别人讲话的时候总是下意识的用手把嘴或者其他地方遮盖住，这是个很重要的行为，表示他很没有安全感，家庭中可能有父母离异或者其他的童年生活的影响，这种人一般很难从心里接受一个人，或者信任一个人

7 折磨别人的人最恐惧的是，别人用自己折磨别人的方式折磨自己，其实当一个人以一种方式折磨别人的话，那么他心里其实是最恐惧的

8 越寂寞的人越喜欢逛黑夜，不信你可以试试

9 越是在生活中表示对爱情不屑的人对爱情越忠贞，喜欢耍狠斗硬的人其实对爱情最渴望，对伴侣也会更好

10 平时里总是很开心的人，在这里指的是开心的有点超常的人，通常都有心事

11 边说边笑：这种人与你交谈时你会觉得非常轻松愉快。他们大都性格开朗，对生活[要求从不苛刻，很注意“知足常乐”，富有人情味。感情专一，对友情、亲情特别珍惜。人缘较好，喜爱平静的生活。

12、掰手指节：这种人习惯于把自己的手指掰得咯嗒咯嗒地响。他们通常精力旺盛，非常健谈，喜欢钻“牛角尖”。对事业、工作环境比较挑剔，如果是他喜欢干的事，他会不计任何代价而踏实努力地去干。

13、腿脚抖动：这类人总是喜欢用脚或脚尖使整个腿部抖动；最明显的表现是自私，很少考虑别人，凡事从利己出发，对别人很吝啬，对自己却很知足。但是很善于思考，能经常提出一些意想不到的问题。

14、拍打头部：这个动作是表示懊悔和自我谴责。这种人对人苛刻，但对事业有一种开拓进取的精神。他们一般心直口快，为人真诚，富有同情心，愿意帮助他人，但守不住秘密。

15、摆弄饰物：这种人多为女性，一般都比较内向，不轻易使感情外露。她们的另一个特点是做事认真踏实，大凡有座谈会、晚会或舞会，人们都散了，但最后收拾打扫会场的总是她们。

16、 耸肩摊手：这种动作是表示自己无所谓。这类人大都为人热情，而且诚恳，富有想象力，会创造生活，也会享受生活，他们追求的最大幸福是生活在和睦、舒畅的环境中。

17、抹嘴捏鼻：习惯于抹嘴捏鼻的人，大都喜欢捉弄别人，却又不敢“敢做敢当”，爱好哗众取宠。这种人最终是被人支配的人，别人要他做什么，他就可能做什么，购物时常拿不定主意。

18、常常低头：慎重派。讨厌过分激烈、轻浮的事，孜孜勤劳，交朋友也很慎重。

19、托腮：服务精神旺盛，讨厌错误的事情，工作时对松懈型的合作对象会很反感。

20、两手腕交叉：对事情保持着独特的看法，常给人冷漠的感觉，属于易吃亏型的人，稍微有些自我主义。

21、摸弄头发：这是一个情绪化的，常常感到郁闷焦躁的人物。对流行很敏感，但忽冷忽热。
22、手握着手臂：保守派非理性的人，因为不太拒绝别人的要求，有遭致吃亏的可能。
23、靠着某样物体：冷酷的性格，有责任感和韧性，属独自奋斗型。

24、到处张望：具有社交性格的乐天派，有顺应性，对什么事都有兴趣，对人有明显的好恶感。

25、 摇头晃脑：这种人特别自信，以至于唯我独尊。他们在社交场合很会表现自己，对事业一往无前的精神常受人赞叹。

如果你家附近有一家餐厅，东西又贵又难吃，桌上还爬着蟑螂，你会因为它很近很方便，就一而再、再而三地光临吗？
回答：你一定会说，这是什么烂问题，谁那么笨，花钱买罪受？

可同样的情况换个场合，自己或许就做类似的蠢事。
不少男女都曾经抱怨过他们的情人或配偶品性不端，三心二意，不负责任。明知在一起没什么好的结果，怨恨已经比爱还多，但却"不知道为什么"还是要和他搅和下去，分不了手。

说穿了，只是为了不甘，为了习惯，这不也和光临那垃圾餐厅一样？

——做人，为什么要过于执著？！

问题二

如果你不小心丢掉100块钱，只知道它好像丢在某个你走过的地方，你会花200块钱的车费去把那100块找回来吗？
回答：一个超级愚蠢的问题。

可是，相似的事情却在人生中不断发生。
做错了一件事，明知自己有问题，却*也不肯认错，反而花加倍的时间来找藉口，让别人对自己的印象大打折扣。被人骂了一句话，却花了无数时间难过，道理相同。为一件事情发火，不惜损人不利已，不惜血本，不惜时间，只为报复，不也一样无聊？
失去一个人的感情，明知一切已无法挽回，却还是那么伤心，而且一伤心就是好几年，还要借酒浇愁，形销骨立。其实这样一点用也没有，只是损失更多。

——做人，干吗为难自己？！

问题三  

你会因为打开报纸发现每天都有车祸，就不敢出门吗？
回答：这是个什么烂问题？当然不会，那叫因噎废食。

有不少人说：现在的离婚率那么高，让我都不敢谈恋爱了。说得还挺理所当然。也有不少女人看到有关的诸多报道，就对自己的另一半忧心忡忡，这不也是类似的反应？

所谓乐观，就是得相信：虽然道路多艰险，我还是那个会平安过马路的人，只要我小心一点，不必害怕过马路。

——做人，先要相信自己。

问题四

你相信每个人随便都可以成功立业吗？
回答：当然不会相信。

但据观察，有人总是在听完成功人士绞尽脑汁的建议，比如说，多读书，多练习之后，问了另一个问题？那不是很难？

我们都想在3分钟内学好英文，在5分钟内解决所有难题，难道成功是那么容易的吗？改变当然是难的。成功只因不怕困难，所以才能出类拔萃。
有一次坐在出租车上，听见司机看到自己前后都是高档车，兀自感叹："唉，为什么别人那么有钱，我的钱这么难赚？"我心血来潮，问他："你认为世上有什么钱是好赚的？"他答不出来，过了半晌才说：好像都是别人的钱比较好赚。

其实任何一个成功者都是艰辛取得。我们实在不该抱怨命运。

——做人，依靠自己！

问题五

你认为完全没有打过篮球的人，可以当很好的篮球教练吗？
回答：当然不可能，外行不可能领导内行。

可是，有许多人，对某个行业完全不了解，只听到那个行业好赚钱，就马上开起业来了。
我看过对穿着没有任何口味、或根本不在乎穿着的人，梦想却是开间服装店；不知道电脑怎么开机的人，却想在网上赚钱，结果道听途说，却不反省自己是否专业能力不足，只抱怨时不我与。

——做人，量力而行。

问题六

相似但不相同的问题：你是否认为，篮球教练不上篮球场，闭着眼睛也可以主导一场完美的胜利？
回答：有病啊，当然是不可能的。

可是却有不少朋友，自己没有时间打理，却拼命投资去开咖啡馆，开餐厅，开自己根本不懂的公司，火烧屁股一样急着把辛苦积攒的积蓄花掉，去当一个稀里糊涂的投资人。亏的总是比赚的多，却觉得自己是因为运气不好，而不是想法出了问题。

——做人，记得反省自己。

问题七

你宁可永远后悔，也不愿意试一试自己能否转败为胜？
解答：恐怕没有人会说："对，我就是这样的孬种"吧。

然而，我们却常常在不该打退堂鼓时拼命打退堂鼓，为了恐惧失败而不敢尝试成功。

以关颖珊赢得2000年世界花样滑冰冠军时的精彩表现为例：她一心想赢得第一名，然而在最后一场比赛前，她的总积分只排名第三位，在最后的自选曲项目上，她选择了突破，而不是少出错。在4分钟的长曲中，结合了最高难度的三周跳，并且还大胆地连跳了两次。她也可能会败得很难看，但是她毕竟成功了。
她说："因为我不想等到失败，才后悔自己还有潜力没发挥。"一个中国伟人曾说：胜利的希望和有利情况的恢复，往往产生于再坚持一下的努力之中。

——做人，何妨放手一搏。

问题八

你的时间无限，长生不老，所以最想做的事，应该无限延期？
回答：不，傻瓜才会这样认为。

然而我们却常说，等我老了，要去环游世界；等我退休，就要去做想做的事情；等孩子长大了，我就可以……
我们都以为自己有无限的时间与精力。其实我们可以一步一步实现理想，不必在等待中徒耗生命。如果现在就能一步一步努力接近，我们就不会活了半生，却出现自己最不想看到的结局。

——做人，要活在当下。

人说在IT公司没有不忙的。你会发现每天RTX要闪烁几十个对话框是再正常不过的事情。可能你正好在写一个ppt，同时领导安排今天必须出一封邮件，刚在酝酿的时候突然还会有人电话催你开会，离开时刚好还有个朋友在QQ上请求帮忙找回密码，每天周而复始，逢人遍说忙似乎成了流行的口头禅。你会发现，时间永远也不够用，每天永远都有着“做不完”的事情。带着和所有人共同的问题，我了解了时间管理的方法论：GTD。下面我会带着一些自己的理解、更加直白的介绍一下GTD。

GTD就是Get Thing Done的缩写，翻译过来就是“把事情做完”，David Allen这本书的中文名叫：《尽管去做》。GTD的核心理念概括一句话，就是：你必须记录下来你要做的事，然后整理安排自己一一去执行了。说起来简单，做起来不容易，我们看一下GTD的五个核心原则是：收集、整理、组织、回顾、执行。

先记住这五个原则的先后顺序。

一、人类的大脑很强大，能存储很多东西，但让一个成年人回忆起所有童年的事情，很难。与其让大脑存放了这么多信息，不如把信息从脑海里拿出来记在纸上, 让大脑释放出来去思考如何做一件成功的事。所以，GTD的第一步是“收集”，把所有在脑海里浮现的信息（任务, 想法, 项目等等）记录到随身携带的小本子上（或者任何适合你的工具），把你的工作从大脑里面清出来，记录在可以看到的地方。GTD把这个叫做“收集箱”。

记录小提示：在纸上或其它设备里记录下工作时，应注意安排优先级，思考你的工作哪一项优先级最高，需要动脑筋。

记录的技巧：涉及到记录的工具和线上和线下两种情况。线上能提醒的可以使用Outlook的任务和日历。比如：几点要找张三打个打电话，几点要发给李四一封邮件，几点去开会。另外还可以使用Google Calendar Sync把Ｇoogle日历和Outlook日历同步，随时在多个办公地点查看。

线下的工具是纸笔和手机，这里首先推荐的是纸和笔。当你“收集”完所有的信息后，就是“处理”了。

二、“处理（整理）”英文原意是Process，我提取了三点重要的内容：

1) 不把任何信息放回收集箱，处理完一件任务就打一个对勾。
2) 如果任何一项工作需要做，就马上执行去做（如果花的时间少于两分钟）；或者委托别人完成，或者将其延期。
3) 否则就把它存档或删除、或是为它定义合适的目标与情境，以便下一步执行。

两分钟原则：不能不提一下处理的两分钟原则，我想更细的是：1秒+2分钟原则，对突然打断的事情，一秒钟评估，两分钟内能解决的，无论是任何事情，马上着手解决掉。如果不能在两分钟内解决，就进行下一步处理。这里不能拖，一件事一件事的来，一心不二用，两分钟处理完一件事，马上回到主要任务上来。

三、“组织”。“组织”应该是GTD中最关键的一点。“组织”主要分为对下一步行动的组织与对备份资料的组织。
下一步行动的组织一般可分为：等待处理清单、将来处理清单、下一步行动清单。

1) 等待处理清单主要是记录那些委派他人去做的工作，比如有封邮件问这件事有谁负责，可转交处理，如果你是主管，可安排下属去做。
2) 将来处理清单则是记录延迟处理且没有具体的完成日期的未来计划等等。
3) 下一步处理清单则是具体的下一步工作。而且如果一个任务涉及到多步骤的工作，那么需要将其细化成具体的项目。老外认为不能在两分钟钟内完成的、需要一系列动作来进行的任务叫作“项目”。

常使用Outlook做时间管理的，还可以把Outlook建@todo，@waiting，@next三个文件夹进行“组织”任务。记得在工作中看到托哥使用的是“每日待办”文件夹。

备份资料来自于对任务可行动的处理结果。对备份信息的组织主要就是一个文档管理系统，可用很多工具去存档这些资料，以前我使用的是网文快捕，现在发现Onenote也不错，推荐Onenote2007。

四、“回顾”。

我对回顾的理解是PDCA循环的一种方式，在每周回顾中，应该对比自己的年度目标，回顾自己在过去一周取得的进步，制定下一周的计划。如：回顾你的长期目标、中期目标和短期目标、回顾你在Onenote里的笔记、回顾你在Outook里的日程表、回顾你写在纸上的清单、回顾你的项目进展情况等等。

目前我采用的是每日回顾、每周回顾一次，对自己的工作和其它事情进行回顾，看看哪里做的不好，需要改进，重新做出调整计划。

五、“执行”就不用多讲，另外借用托哥的一个词“集中精神”，结合在一起就是：集中精神执行。

最后看一下GTD的工作流，作为对GTD几个核心原则的回顾。记住工作流，然后严格按这个工作流来处理你手头上的任务。

接近文章结尾，如果说时间GTD时间管理可以帮助我们做什么的化，我想无非是：更合理的安排时间、更宏观的看待工作、更方便归纳总结，更快速的提升工作效率，让你成为时间的主人。有人说采用GTD时间管理可以有更为明确的人生目标，我想，严格按着他来执行你的工作，不断的去完善，一定会有一个清晰的未来。下面是一些我经常浏览的GTD中文网站或论坛：
http://www.gtdlife.cn
http://groups.google.com/group/gtdlife?hl=zh-CN
http://www.mifengtd.cn/articles/category/gtd
http://www.gtdstudy.com/

URL: http://online.wsj.com/article/SB10001424052748703461504576230743028469786.html

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Are you ready for tax day?

First, some good news: This year’s deadlines are unusually late. Because April 15 coincided with a District of Columbia holiday, 2010 tax payments are due Monday, April 18. The deadline for those with six-month filing extensions is Oct. 17.

Now for some bad news: Audits on wealthier taxpayers are likely to rise, say tax experts, while refund amounts are merely holding steady. As of mid-March, just over half of all 140 million-plus individual returns had been filed, slightly behind the total for last year, and the average refund continued to be about $3,000.

If you are racing to meet the April 18 deadline, here are some last-minute tips gathered from a broad array of tax preparers. We have identified eight deductions that many people overlook, eight audit triggers, six common mistakes, five reminders for investors and three ways to cut your tax bill right now. Plus, we offer a heads-up on the perils of offshore accounts.

8 Overlooked Deductions of Credits

1. State-tax refunds for AMT taxpayers. Taxpayers often forget that state tax refunds aren’t taxable to those who owe alternative minimum tax, or AMT, for the same tax year, as long as the amount of the refund is less than the amount of state income tax disallowed under AMT.

2. Charitable donations, Part I. Donors may not deduct labor or time, but they may deduct expenses such as mileage or uniforms. Board members or chosen representatives also may deduct unreimbursed expenses for attending a conference or meeting. For details, see IRS publication 526.

3. Charitable donations, Part II. Employees who give to charities via payroll deductions at work frequently forget to include them on their personal return. "The number is not on the W-2 and there’s no letter," says Melissa Labant, an expert with the American Institute of CPAs.

4. Health-insurance premiums for the self-employed. For 2010 only, people who are self-employed and have deductible health-insurance premiums may also deduct them against Social Security taxes on Schedule SE. For 2010 and after, these same taxpayers may deduct premiums for a child under age 27 at the end of the year, even if the child isn’t a dependent for tax purposes.

5. Medical expenses. The disallowance equal to 7.5% of adjusted gross income is a high hurdle, but those who qualify shouldn’t overlook all possible expenses, listed in IRS publication 502. Ms. Labant advises married couples to consider filing separately if one partner has high bills. "This is one of the only times that filing separately can lower the total tax bill," she says.

6. Sales-tax deduction in lieu of income taxes. This provision, which Congress has extended through 2011, allows itemized deductions for state and local sales tax instead of state and local income taxes. Taking this is a no-brainer in states without an income tax, and it may work for others if state income taxes are relatively low but a taxpayer had big-ticket purchases such as a car, boat or engagement ring, according to H&R Block‘s Tax Institute.

7. Moving expenses. Taxpayers who moved more than 50 miles for work and stayed employed may often deduct reasonable moving expenses. No itemization is necessary. See IRS publication 521.

8. Domestic Production Deduction. This generous benefit for having a qualified business in the U.S. can be claimed by sole proprietors, partnerships and corporations; it can even apply to farmers. It is easy to miss, says Chris Hesse, a CPA with LarsonAllen LLP in Minneapolis, "because no checks are written and tax-prep software may be unaware of it."

8 Audit Triggers

1. Mortgage-interest deduction over $50,000.Taxpayers are allowed to deduct interest on qualified loans up to $1 million (plus $100,000 of home-equity debt), and $50,000 is roughly equal to the annual interest on a $1 million loan at 5%. "Clients with larger payments are sometimes too busy to refinance," says David Lifson of Crowe Horwath CPAs in New York, "but they are likely to hear from the IRS."

2. Large charitable contributions, especially of noncash items. Taxpayers must have proof for every dollar of donation deductions, and sometimes appraisals. See IRS publications 526 and 561.

3. Schedule C business losses more than two years in a row. Because these losses are deductible against other income, losses in three or more consecutive years arouse the IRS’s suspicion that they are nondeductible "hobby losses." A small profit raises taxes very little and diverts attention, says Robert Gard of Gard & LaFreniere, an Atlanta-area CPA firm.

4. Home-buyer tax credit. Congress has passed three versions of this stimulus since 2008, and research by official watchdogs showed substantial fraud in the initial one. Later versions require taxpayers to provide documents proving they qualify for the break.

5. Rental real estate, especially with losses. A perennial red flag, especially if the taxpayer claims to be a real-estate professional, because the losses are then deductible against ordinary income. The IRS will be even more suspicious if the wages and professional activities are performed by a single person or one partner of a couple, because professional status often requires a 750 hour-a-year commitment, says James Guarino of Boston-area CPA firm Moody, Famiglietti & Andronico.

6. Payouts to subchapter S owners who earn little or no compensation. Owners of closely held businesses using subchapter S sometimes pay themselves in dividends and lowball their wages in order to minimize the 15.3% payroll tax. It’s difficult for the IRS to police, but those who take too little compensation are asking for IRS attention, Mr. Gard says. One rule of thumb: The ratio of pay to profits should be 70% or higher.

7. Large deductions in relation to income, especially for business travel and entertainment. What is too large? That’s hard to say, and the IRS zealously guards its audit formulas. See IRS publication 463.

8. Home office—maybe.Years ago, the IRS was famous for challenging home-office deductions, but has backed off lately, say some experts. See IRS publication 587.

6 Common Errors

1. Overstating charitable deductions. If you attend a charity event, you may deduct only a portion of the ticket cost, which is usually stated in a letter from the charity. This is true even if you don’t attend, unless you donate the ticket back to the charity beforehand.

2. Deducting mortgage "points" incorrectly. Mortgage fees are deductible upfront only for a first mortgage. Points on refinancings must be deducted over the life of the loan.

3. Overlooking the "kiddie" tax. Children up to age 23 often owe tax at their parent’s rate on investment income over $1,900. Information from the parent(s)’ return is required to complete the child’s, so it should be finished first. For details, see IRS publication 929.

4. Missing the Making Work Pay credit. Last year was the final one for this refundable, dollar-for-dollar credit of up to $400 for individuals or $800 for married couples earning less than $190,000 (single: $95,000). Although withholding was adjusted to reflect this credit, taxpayers also need to file Schedule M to claim it.

5. Omitting small interest payments. Banks and other firms don’t have to provide a 1099 form for amounts less than $10. So why do such small amounts matter? Because they still are taxable income. An IRS auditor may note the discrepancy, and "any unreported income makes the IRS nervous and can lead to more questions," says Ms. Labant of the AICPA.

6. Roth conversions and filing extensions. Taxpayers who converted regular IRAs to Roth accounts in 2010 have until Oct. 17 to reverse them. It may make sense to get a six-month filing extension, because if you already have filed and decide to reverse the conversion, you will have to file an amended tax return.

5 Tips for Investors

1. "Wash" sales. You can’t take long-term capital losses on stock sales if you also buy shares 30 days before or after the sale. Exercising stock options counts as a purchase.

2. Dividends. Only "qualified" dividends get a top tax rate of 15%; others are taxed at ordinary income rates. Fortunately most dividends of stocks held longer than two months count as qualified, but check broker reports.

3. Losses. Long-term capital losses (those on investments held longer than a year) can be used to shelter an equal amount of gains. Up to $3,000 of excess can then be deducted against ordinary income per year, and what’s left can carry forward indefinitely.

4. Employee stock. A discount is recorded on your W-2 form that should raise cost basis and lower taxes when the stock is sold. But this adjustment is often overlooked.

5. Incentive stock options. Watch out for alternative-minimum-tax consequences both on exercise and sale.

3 Ways to Cut Your Tax Bill Now

1. Regular IRA. You may deduct contributions to a regular IRA made by April 18. For more details on who is eligible, see IRS publication 590. Note: Taxpayers 50 and older can put in a bit more.

2. SEP IRA and other pension plans. Unlike with regular IRAs, deductible contributions may be made until Oct. 17 for those with filing extensions.

3. Health Savings Accounts (HSAs). You may deduct up to $6,150 per family ($3,050 single) for an HSA if you had a qualifying high-deductible health plan in 2010. Contributions are due by April 18.

Offshore Accounts

The IRS is going after undeclared foreign accounts. Taxpayers with accounts totaling more than $10,000 at any one point during a year—this can include foreign trusts or the Canadian version of IRAs, among other things—must check a box on the tax return and file a special form with Treasury by June 30.

Not doing so risks draconian penalties that can swallow half of the account, and the rules don’t always distinguish between taxevading fraudsters and expatriates or others with foreign accounts. "This is a detail taxpayers shouldn’t miss," says Bryan Skarlatos, an attorney with Kostelanetz Fink in New York, "because you could wind up in jail.

我后来在网上又找了一些资料，关于治疗近视的，发现原来很早就有人说过这些治疗方法，国外也有，可就是尝试的人太少了，以至于到现在有这么多人戴起了眼镜。

方法有很多，网上也有这些资料，大家可以自己查查，我就挑选了几个方法，尝试了两个月，视力有很大的好转。先说说我都是怎么做的吧。

1、站在某处，找一个比较远的树和一棵近一点的树，然后观察近处的树一会儿，再观察远处的树一会儿。这个方法有调节眼睛肌肉，放松的作用。观察的时候要尽量多看树的细节。

2、手掌搓热，捂在眼睛上，反复做，这样也是放松眼睛，而且很舒服，这个动作随时随地都可以做。

3、日光浴，天气晴朗时，闭着眼睛，对着太阳，让光线透过眼睑，刺激眼细胞。我们近视的人都对光线很敏感，一遇到强光就会眯眼睛或者斜眼。这样做是可以提高我们眼睛对光线的接受能力。

4、晚上，天上有星星的时候，就数星星，用眼睛去找星星，但不能老盯着一颗星星，这样眼睛会产生疲劳。

5、坐着或者站着，眼睛先平视前方，然后眼睛做上下左右运动，让眼珠尽力朝着每个方向拉伸，每个方向停留几秒就可以。我们近视后会发现眼睛都变形了，这个方法可以把我们的眼睛在调节回正常的形状，也有助于恢复眼睛的聚焦能力。

6、多眨眼睛，眨眼睛可以缓解眼睛疲劳，这个是随时都要做的。

我就是结合这几个方法，每天有空就做。因为我比较闲，所以每天都花蛮多时间做，也许是因为这样我的视力才会有这么快的进步。大家如果没有太多时间，也要每天抽点时间来做，估计时间会长点，但肯定也会有所改变的。

要摘掉眼镜，那么大家就要尽量不戴眼镜。可能大部分人和我一样一直有个错误的认识，就是不戴眼镜近视就会加深。事实上这是错误的，不戴眼镜我们的视力才有可能恢复，所以在不妨碍正常的工作学习时，我们能不戴就不戴。刚开始我不戴眼镜非常的不适应，眼前一片模糊，什么都看不清，想拿个东西都要把头伸进去，虽然样子看起来傻了点，但是时间长了，我就慢慢适应这个模糊的世界。不过随着眼睛的恢复，我的世界越来越清晰。我已经有一个多月没戴眼镜了，不管是在家，还是到外面，玩电脑，看电视，我都没有戴。看不清没关系，只要越来越清楚就可以了。

对了，在不戴眼镜看东西的时候，我们会有个习惯，那就是为了看清楚东西，眯眼睛或者瞪眼睛。大家注意了千万不能这么做，一旦发现自己眼睛眯起来了，就马上停止。这个时候看不清怎么办，那就多眨眼睛。

要让我们的视力恢复，以上的方法是必要的，还有很重要的是，一定要放轻松。一个是身体、眼睛的轻松，还有一个是心理的轻松。我们要相信眼睛会变好的，不能急。每个人的情况不一样，所以恢复的时间也不同，有的几个月，有的要一年以上，没有关系，关键是坚持，动作虽简单，但一定要每天都做。

我每天一有空就做，而且这些方法是相互结合，练习时间也不定。方法还有很多，大家可以上网查查书和资料，自己体验，希望大家能够都摘掉眼镜，大家一起努力吧。

如果你练习后有效，请告诉你身边的朋友，让他们也尽早的摘掉眼镜。

“Get me to page 1 of Google, while emailing our customers a bi-weekly newsletter, engaging influencers on Twitter, maintaining a captive Facebook audience, capturing new leads, and putting out 3 blog posts a week.” Harsh? Yes. Familiar? Definitely.

Everything a Non-Marketer Needs to Take a Business from Zero to Hero Online

What you are about to read might be a little shocking. Why? Because it’s so freakishly long. It contains a 6-month action plan for marketing your business online and if you can read it all in one go you’re a hero or a raging insomniac. I’d recommend bookmarking it to use as an ongoing reference guide.

Let the story and the course begin…

A typical marketing storyline

You’ve just been put in charge of “Internet marketing” at your new sweatshop startup (don’t worry, I live there too – replete with rusty sewing machines and fake Nike stitching patterns). What do you do? Where do you start? There are so many elements to online marketing that it’s hard to know where to begin.

It’s much more than just one job. At the very least it’s 8 distinct disciplines. I know because I try to do them all and I’m stretched to my limit.

With that in mind, I’d like to present you with:

• A 15,000,000 pixel infographic (that’s fifteen million colored squares, which could make it the largest infographic in history). Note how the graphic looks like a giant “i” (which is also the first letter of the word infographic). *Taps self on shoulder for the clever artistic reference.*
• Part 1 is a cogged wheel showing 50 tasks broken down by discipline. If you print it out you can tear off each cog or mark the little check boxes as you complete each task.
• Part 2 is a six month course to teach you how to become an internet marketer whether you’ve done it before or not. Compress the timeline if you’re a workaholic. It also contains a traffic timeline showing the effect certain actions will have on your inbound traffic growth.

It takes a lot of work – although not as much as writing all this – so no whining please. In order to be successful you have to plan for the long haul. Read it, absorb it and put it into practice. Also remember togive a shout out on Twitter (using the hashtag #noobmarketing) as you progress through your marketing marathon (and join the discussion with other noobs).

Landing Pages as Marketing Glue
You’ll notice how landing pages have been positioned in the wheel as what I call the “marketing glue” that holds your activities together. They sit in the middle of many marketing and sales funnels and do a great job of focusing your customers on what they should be doing. You don’t always need them (12/50 tasks here call on them), but when you do they can make a big difference in the your conversion performance. I covered the reasoning and purpose of landing pages in an earlier guest post called “The 12-Step Landing Page Rehab Program” so I won’t delve into that again, instead I’ll just point out where, when and how you should be using them.

The Wheel of Marketing
8 of the core components of an Internet marketing strategy are covered here (there are more, but I have my limits). I’ll give you a brief overview of each and why it’s important. As an alternative to following the 6-month course you could tackle each of these channels as an independent track by following the task lists.

• Social media marketing (SMM)

The new darling of the marketing community still gets grumbles from the old-schoolers. Ignore them for they know not what they say. SMM is a massive topic, so for the noob guide we’ll focus on a few key platforms: Twitter, Facebook, LinkedIn. And a few key strategies: developing a style and how to convert your social traffic.

#1 – Claim your brand
#2 – Set up your Twitter account
#3 – Have something to say – define your style
#16 – Build a following on Twitter
#23 – Time your tweets
#30 – Create a conversion oriented Facebook fan page
#31 – Connect your blog to Facebook
#32 – Seed some facebook fans
#39 – Start networking on LinkedIn
#45 – Stay in the conversation: Leave Twitter tabs open for "live" social interaction
#46 – Create a social media contest page with viral features

• Email marketing

Email can be tough and unforgiving compared to other online mediums (once you hit send, your message is committed to the ether, never to be undone – except through the use of the apologetic “I screwed up” follow-up email. Instead of talking about writing emails, I’ll focus your noob experience on cooler concepts like drip campaigns – which can make the difference between an actively engaged audience and a legion of prospects who’ve forgotten what you do.

#4 – Choose an online email provider
#5 – Create a branded email template
#17 – Set up a drip campaign for acquisition, education & retention
#24 – Segment and create lists
#40 – A/B test your emails

• Lead Generation

How do you do email marketing if you have no one to email? That’s where lead gen comes in. We’ll discuss methods for growing your email lists by writing eBook’s, presenting webinars and simply by asking people to follow your blog.

#6 – Set up a Feedburner account to capture & track RSS readers
#7 – Gather emails for a product launch
#25 – Answer questions on LinkedIn & Quora
#33 – Give something away in exchange for customer data

• Organic search marketing

I have to tread carefully here as the SEOmoz community is probably the most engaged and knowledgeable SEO crowd on the planet (yes I’m sucking up). Here I cover some of the techniques that I’ve used to be successful at managing my organic search and building a natural ecosystem that encourages link building success.

#8 – Set up Google Webmaster Tools
#9 – Research and define your core organic search keywords
#18 – Architect your blog for search – choose targeted categories
#19 – Use SEOmoz campaigns to track your search progress
#41 – Link building

• Conversion rate optimization (CRO)

Think of 5 lanes of traffic driving across a bridge. This is your inbound traffic (often paid for) wanting to cross boundaries just to reach you. If your intended destination page isn’t optimized for their specific needs, you may as well knock 2 lanes out of the bridge and let the cars fall into the river. CRO is all about making sure the other side of the bridge leads to optimizeville, where there’s only one thing to do and it’s really obvious how to do it.

#26 – A single purpose and CTA for every page
#34 – Rate your pages with the conversion scorecard
#42 – A/B test your landing pages
#43 – Try a 5 second test
#47 – Learn from your users using feedback widgets & live chat
#48 – Segment inbound traffic sources

• Analytics

There’s a reason analytics is represented by grey in the wheel. It’s dull. Until you get it right that is. Analytics contain so much hidden awesomeness, that when you get it hooked up everything else becomes much easier – including getting buy-in from management to do “fancy-pants” things like CRO above.

#10 – Set up a Google Analytics account
#11 – Establish conversion goals and funnels
#12 – Annotate important events in Google Analytics
#20 – Add custom reports to your Google Analytics dashboard
#35 – Discover under-performing areas of your site

• Content marketing

Content isn’t king anymore – it’s more like the emperor. Content is the start, middle and end of your online marketing story and is critical to virtually everything you do. By the end of this course you’ll be writing on your corporate blog, guest blogging, writing eBooks, getting your publishing schedule organized with an editorial calendar and even attempting the mighty infographic.

#13 – Start a corporate blog & give your knowledge away for free
#14 – Submit your content to social hubs
#15 – Bookmark your content on delicious
#21 – Set up an editorial calendar
#22 – Enable social sharing mechanisms
#27 – Write an ebook
#36 – Write guest posts for other blogs
#44 – Write about others to build relationships
#49 – Create an infographic

• Paid search marketing (pay-per-click or PPC)

PPC is the fastest way to get instant traffic to your site. However, it’s hard to do well, so we’ll wait until month 3 to tackle it. The majority of Google’s AdWords users go bust on their free $100 voucher with nothing but a sour taste in their mouths. I’ll give you some tips on doing it right and a back up plan for letting the experts take over if you can’t figure it out.

#28 – Create a Google AdWords account
#29 – Send traffic to landing pages – not your homepage!
#37 – One landing page per ad group
#38 – Improve message match for a high quality score
#50 – Get some help from a PPC expert

YOUR 6-MONTH MARKETING ACTION PLAN
Ready? Set? Go…….!

Getting started is all about establishing your network base. Registering accounts and defining your style (always a good idea before you start yammering in a tone unbefitting your brand). This might well be the busiest month of the course, but that’s how it should be. Take your excitement and enthusiasm and kick things off as fast as you can. The sooner your infrastructure is in place the sooner you can start marketing your business – and that’s why we’re all here.

1. CLAIM YOUR BRAND

To avoid having your brand name taken by someone else (brand squatters with an egg avatar that are only followed by their moms are everywhere), you should set up branded accounts on the important social networks as soon as possible. Visit the following sites to claim yours, and do it today:

• Twitter.com/youryourbrandname
• YouTube.com/yourbrandname
• Flickr.com/yourbrandname (for storing your photos, graphics and infographics – for organic image search value)
• LinkedIn/yourbrandname (as a business hub that’s bigger than just you)
• Facebookcom/yourbrandname

NOOB INSIGHT: Facebook is trickier than the rest as you have to complete a few other steps before you can be granted a branded vanity URL. I’ll explain the necessary steps in tasks #30 and #32).

2. SET UP YOUR TWITTER ACCOUNT

Design a branded Twitter background: The new Twitter is considerably wider than it used to be (you’ll notice a lot of branded backgrounds are covered up which looks a little silly), so the primary left side branding area of your background needs to be very slim. For screen resolutions of 1280px (fairly commonplace these days) – you are limited to roughly only 108px for the core part of your branded background design and messaging. More details on background designs for the new Twitter.

If you have a little more space (customers with larger screens), you could stretch to about 200px and do something like Shopify has done – notice how they’ve balanced their top green stripe to align tidily with the Twitter app layout.

They also do a great job establishing social proof by showing the logos of big name brands that use their platform.

Set up your profile: Describe your core value proposition in your profile description and add a link to your website in the available slot. You should use a few choice keywords in your bio as this will help people to find you via Twitter search.

Photo or logo for your avatar? If you representing your company on Twitter then how you use your logo for your Twitter avatar will depend on how many people in your company will be public representatives of the account. If it’s just you, you could go with your own photo or try combining a small version of your logo beneath your photo. If you’ll be sharing the role of chief tweeting officer, then it’s best to go with the logo by itself. The typical method for identifying who’s talking is to add your initials to the tweet – for me (Oli Gardner) I’d use ^og.

In the past I used just the logo, but for a more personal touch (as my name has become better known in the landing page industry) I’m trying out the photo/logo mix as shown below.

What do you think of this approach?

NOOB INSIGHT: Nobody trusts accounts that have the default Twitter egg avatars. Change it immediately. It doesn’t need to be perfect – just throw your logo or face up there on day 1.

3. HAVE SOMETHING TO SAY – DEFINE YOUR STYLE

Ideally you will be creating content via your blog, which gives you the starting point of a conversation, or at the very least, something to talk about and share. There are a three main categories of communication. Your choice of approach will come down to how much of an expert you want to be on a subject, and how busy you want your content stream to be.

• Creators: people who share content they’ve written. Let’s you become known as a thought leader.
• Curators: Curation in the social space has been defined as “curation is the act of synthesizing and interpreting in order to present a complete record of a concept” (Jamie Beckland). To help your curation strategy and become a valuable resource subscribe to lots of relevant content and use a service like feedly.com or Google Reader to consume it – then provide insightful commentary on the content as you share it to help people gauge the value of the links you are sharing.
• Chatterboxes: are people who simply engage in conversation for the majority of their stream. I personally find this a bit old-school Twitter – when it was about what you were eating for breakfast etc. Unless you are a celeb, it’s unlikely you can start out this way successfully – but you should still try to incorporate some personal aspects into your Tweets to remain human and interesting.

NOOB INSIGHT: Give your writing room to breath – Leave about 20 characters at the end of your tweets to let people retweet it without having to edit your literary work of short art. (Retweeting often entails inserting RT @yourname into your text which takes up some space).

What’s your style?

What kind of style do you enjoy following? What worked for someone you’d like to emulate? You can’t fake awesome, but it helps to define your intentions a little before you start pushing your personal and company brand. At the end of the day, it’s best to do what comes naturally to you.

"Authenticity rules" as they say.

4. CHOOSE AN ONLINE EMAIL PROVIDER

If you’re thinking “Really? I have to open yet another account with another 3rd party?” – then the answer is yes. Why? Because you only have two other options: build an in-house system or use Outlook/Gmail. The first makes you responsible for deliverability rates and CAN-SPAM compliance issues and the other has none of the power or flexibility to maintain lists and is not designed for serious marketing. Trust me, if you’re going do email marketing – go with the pros. It doesn’t have to be difficult or expensive.

If you are just starting out, Mail Chimp is great for modern online businesses and is free until you reach a certain size. It also includes powerful segmentation tools which will help to separate your messaging in the future, once your lists and customer base grows.

If you are a designer (or have a design based audience), you might want to look at Campaign Monitor as they have crafted a service specifically targeted at designers.

I’m only mentioning a couple of providers off the bat because the choice is overwhelming. Consider this list of online ESP’s (email service providers) as evidence of the time you could waste comparison shopping. Side note: if you have some really specific feature requirements, you do want to make sure your chosen provider is equipped as switching providers down the road can be a pain (I’ve done it 3 times already).

5. CREATE A BRANDED EMAIL TEMPLATE

Some of the templates that come with email providers are okay, but very plain and simple. If you upgrade to a paid plan you often get more sophisticated templates. These too will suffice for a while. But ultimately, you want to have a branded template.

Take a day and design a palette and brand-related layout for your emails – you don’t have to be perfect – but lay it side by side with your homepage and see how well it relates. Is it enough just to have your logo and the right typeface? Only you can determine that.

Check out the great template samples from Campaign Monitor – perhaps one is close enough to your core brand elements to make some simple tweaking suffice.

6. SET UP A FEEDBURNER ACCOUNT TO CAPTURE & TRACK RSS READERS

Feedburner is a tool for managing RSS subscribers. To get started, you’ll need a Google account, then follow these steps:

1. Visit Feedburner.com
2. Add the URL of your blog and it will automatically find the RSS feed (most blog software like WordPress will have created an RSS feed for your blog)
3. Go to the Publicize->Email Subscriptions section to grab the email form code
4. Click on the small RSS icon at the top-left to get the URL of your new Feedburner RSS feed (which will look something like this: http://feeds.feedburner.com/Unbounce)

Here are some more detailed instructions on setting up your RSS feed with Feedburner (and WordPress).

Your goal is to get people to subscribe to the RSS feed of your blog, and there are two ways to do this:

• Place an email form (from step 3 above) on your blog (preferably at the end of every blog post) that asks people to subscribe to your blog.

• Put a bright orange RSS icon somewhere obvious on your blog (typically in the right-hand sidebar or at the top of the page) – and place a link on the image to your Feedburner RSS URL.

There are some cool free RSS icons at Iconspedia and more details about RSS concepts can be found in this post about RSS from Smashing Magazine.

Show off your subscriber count (when it’s high enough)
You can use your reader count to show social proof, but as you’ll hear me mention at various points in this post, you need to be a little bit patient. Only show how many readers you have when it hits a number that makes you feel proud or impressive. 500-1000 is a good ballpark level. When it reaches this level, you can grab the Feedburner Feedcount widget that doubles as an RSS subscribe link and social proof indicator.

7. GATHER EMAILS FOR A PRODUCT LAUNCH

If you are about to launch a new product or service (particularly an online one) you should be gathering leads (typically email addresses) so that you have a base of interested people to market to leading up to your launch and at launch time.

Getting the lead
If you don’t ask, you won’t receive. Create a simple coming soon landing page that asks for an email address so that you can notify people when you launch. Here’s an example:

Tips for an effective coming soon page

• Have a clear and simple statement about what your product offers.
• Offer a free gift in return for the email (such as an ebook that provides some expert advice related to the types of business problem your future customers are looking to solve). You can place a link to the file on your confirmation page – or you can set up an autoresponder via your email service provider.
• Give people some motivation to enter their email. If you’re going to have a beta period, ask people to sign up to be a part of your beta team and state that there are only x spots available. Making it exclusive will appeal to early adopters and beta geeks that like to be at the front of the line. Remember Gmail invites? There’s a new startup called LaunchRock that lets you create a viral “Launching Soon” page in minutes.

8. SET UP WEBMASTER TOOLS

Google Webmaster Tools provides you with detailed reports about your pages’ visibility on Google. Such as when you are getting 404 errors (pages not being found), and who is linking to your site (which is good for some of the link building exercises we’ll get to later on). It’s also a good place to verify that your XML sitemap has been submitted correctly and that your pages are being indexed (so people can find them).

Follow these steps to get up and running:

• Step 1: Set up an account (you’ll need a Google account)
• Step 2: Add your site

• Step 3: Verify your site. To do this you will be asked to upload an HTML file to your site or to add a short code snippet to your homepage. Once you’ve done this you’ll get a happy green checkmark when Google sees what you did.
• Step 4: Create an XML sitemap. This tells Google what pages are on your site, so that it can go index them (it won’t index them all – it’s just picky that way). There are a couple of ways to do this depending on the type of site or blog you’re running. If you’re using WordPress, you should install the Google XML Sitemaps plugin which will generate it automatically for you. Alternatively you canuse a different generator to produce one (after you enter your site URL).
• Step 5: Add your sitemap. Once your sitemap exists, you need to tell Webmaster Tools where it lives on your site. This is typically something like http://www.yoursite.com/sitemap.xml.

• Step 6: Get in the habit of checking in once per month to look at stats and spot any errors. It’s also a good QA task to do after you make any changes to your site, in case you broke something in the process.

Watch a simple video introduction to GWT that covers some of these steps and more.

9. RESEARCH AND DEFINE YOUR CORE ORGANIC SEARCH KEYWORDS

This is a massive topic that would usually be taken up by at least one chapter of a book, but as I’m trying to keep it short and give a noob style overview, I’ll simplify it to one of the core purposes behind how and why you’d choose some of your core keywords.

The core organic search keywords (or phrases) are what you want to optimize your pages for so that people searching for those terms will find you. There are two main components at play here: optimizing your pages for these keywords (making the content on the page relevant to the keywords), and getting inbound links to your pages with link anchor text matching (or semantically related to) the keywords – which tells Google that someone else recognizes you as an authority on your subject.

As with all of the SEO tips I provide here, you will find much more detail elsewhere on the SEOmoz blog – and hopefully in the comments below if I get anything wrong

To quote Rand:

“Chances are that at launch, you won’t even be targeting many of these searches with specific pages, but if you build the list now, you’ll have the goal to create these pages and work on ranking for those terms.

As you’re doing this, don’t just choose the highest traffic keywords possible – go for those that are balanced; moderate to high in volume, highly relevant in terms of what the searcher wants vs. what your page/site offers and relatively low in difficulty.”

And see this post for more tips – Choosing the Right Keyphrases

10. SET UP A GOOGLE ANALYTICS ACCOUNT

Your first analytics task is to set up a free Google Analytics account. There are paid analytics services available, but when you’re getting started, Google Analytics is the best tool to use.

Watch this simple video for help getting your account set up.

11. ESTABLISH CONVERSION GOALS AND FUNNELS

Conversion goals are the actions you want your site visitors to take. Examples of conversion goals are:

• Account signups
• File downloads
• Newsletter or RSS subscriptions

To get started, examine your website and make a list of all of the actions you’d like to track. Then you need to add these goals to your Google Analytics account. If the actions are based on a sequence of steps, you need to set up what’s known as a funnel.
Read this brilliant guide to goals and funnels or watch this video tutorial. If you want to take a look at some more advanced examples of goals that you can track, Web Analytics World wrote a good post on 10 Must Track Goals.

Once you have your goals and funnels set up, you can add them to your dashboard for easy access (discussed later on in #20).

12. ANNOTATE IMPORTANT EVENTS IN GOOGLE ANALYTICS

When you get traffic spikes (from a great blog post, PR event, press coverage etc.) add an annotation note into Google Analytics so you can remember the reason for the surge at any point in the future. Not only is this good for historical tracking, but deeper analysis of the data during these spikes can point to potential opportunities and future direction decisions – if you can recreate events that produce a high degree of success then you can make a business case with analytical backing.

In this example you can see the effect that my last SEOmoz guest post and a mention in a post by Rand shortly afterwards had on our traffic.

How to add an annotation
Adding annotations is easy, either click the small gray drawer handle below the chart to open the notes panel (and click the “+ Create new annotation” link), or you can click directly on a node (blue dot) in the chart and click the link there (as shown in the image above). For further instructions and some good suggestions about the types of events to record – read this post on making notes with Google Analytics.

NOOB INSIGHT: Adding these notes tells a great story of the events in your company’s history. If you make it big, you’ll be seen as a hero for recording it all for the giant posterity poster that gets put on the wall just before you get bought out for billions.

13. START A CORPORATE BLOG & GIVE YOUR KNOWLEDGE AWAY FOR FREE

Rule #1. To do marketing, you need to have something to market. This is especially true when it comes to content. Creating a corporate blog provides the following benefits:

• It gives you something to talk about and share
• It allows you to transparently share your knowledge and begin the process of establishing you (and by association your company) as a leader in your space
• It keeps your site fresh. This is an important trust factor as it tells people that you’re actively working and “out there”.
• It extends your reach (other people will share your content if it’s good)
• It provides a base for organic search marketing

Read this post to get some inspiration for types of blog post that you can add to your calendar.

WordPress is the most popular blog platform and you will find a detailed guide to getting started quick athttp://onenightsite.com/ (note that some of the content is a bit out of date – but the steps are still relevant).

NOOB INSIGHT: Blog from the start – Don’t wait until you have a launched product to start your blog. Start it on day one and try to write about things your future customers will find beneficial.

14. SUBMIT CONTENT TO SOCIAL HUBS

Getting traffic when you’re starting out is often the biggest challenge new companies face. To get a traffic boost, write a great blog post and submit it to social content sites such as Digg, Reddit, Sphinn, SERPd and Mixx. The community then votes for your post if they like it. If you can get this right it’ll be a source of valuable traffic.

Each site has a different audience and naturally likes different types of content. The best way to learn is to see what types of content are being consistently voted up and try to shape your own ideas to fit the desired format. This could be using the right structure (such as a list post – x ways to blah blah) or including an infographic (discussed below).

NOOB INSIGHT: Don’t submit crap for the sake of it as it won’t get any votes and you risk being booted from the system for flooding it selfishly, and don’t only submit your own content. Try to become a useful and generous member of the community by submitting other great content you find.

15. BOOKMARK YOUR CONTENT ON DELICIOUS

Delicious is a social bookmarking site that lets people keep their bookmarks in a consolidated online location (as opposed to being stored in the web browser on your computer). Bloggers, researchers, PR marketers (and general users) use Delicious as a research tool to uncover great content.

You should get in the habit of submitting all of your content to Delicious and tagging it with relevant keywords so that people searching for content will find you. Social proof plays a role here once again, as the number of times your content has been bookmarked is displayed (giving people a reason to believe it’s quality content once the number climbs). For this reason you’ll want to set up your blog so that others are prompted to bookmark your content (which helps them remember you and bumps up your bookmark count too).

Here’s an example of searching for the tag “landingpages” on Delicious:

Here you see search results broken down by bookmarks I’ve made myself and the highest ranked results from the rest of the community (along with a count showing how many people have done it in total). It also shows what tags have been used to classify your content, which you can use to explore further or just gain some insight into how your readers are describing you.

In month 2 we’re going to make some architectural decisions to focus your organic search efforts, set up reporting for your key business KPI’s, establish a communication path for your new email subscribers and start growing your Twitter network. We’ll also learn how to get your blog readers to share your content for you and get organized with an editorial calendar.

16. BUILD A FOLLOWING ON TWITTER

You will gain followers over time by doing the following things:

• Following other people (some will follow you back)
• Tweeting awesome things that your followers retweet (others will see that you rule and want to follow you)
• Tweeting things that people find via search

You can try visiting this link to follow relevant people – http://twitter.com/#!/who_to_follow (note: this might only work when Twitter has built up some knowledge of who you follow, who follows you and what you are saying – so you might need to wait a while before using this).

There are also directories where you can find people by category like twellow.com.
listorious.com has user generated groups of related people (called Twitter lists) that you can follow and be exposed to many people at once.

Use Twitter search to look for interesting conversational topics relevant to you or your business and follow some people that are currently chatting about them. Remember to stop and engage in conversation too – it’s supposed to be social.

NOOB INSIGHT: Don’t believe or listen to people who have “secrets for how to get a massive following on Twitter” it’s all bs.

17. SET UP A DRIP CAMPAIGN FOR ACQUISITION, EDUCATION & RETENTION

Not all of your leads (potential customers) are ready to commit when you first meet them. It can often take several interactions before people reach the point where they are comfortable to convert. This could be due to timing, need for extra research, or it could be that cluttered inbox’s or just being busy distracts people from taking the time to read your message.

This means that you want to stay top of mind so that when the time is right, you’ll be the company your leads think of. A great way to do this is to set up what’s called a “drip campaign”. A drip campaign is a series of emails that are designed to guide your prospects closer to your conversion goal. Typically, they are set up to send out emails automatically after someone opts in to receive your content (which is why they are also often called autoresponders).

Examples of how to attract someone to opt in to your drip campaign would be:

1. A checkbox to receive a series of tips when someone signs up for a free account for your online product/service. By providing some useful content you can keep your new signups in your sphere of communication influence and increase the likelihood of them upgrading to your paid plans or purchasing your products.
2. On lead gen landing pages for webinars or ebook giveaways, ask people to opt in for further free content on the form confirmation page

Drip campaigns for retention
A secondary and equally important use of drip campaigns is to offer the same instructional and helpful free content to customers who have already converted. This is where you move into retention mode and your aim is to maintain a lasting relationship with your new customers.
The benefit of getting people to opt in to your campaign is that you can specify up front what the content will be about and how often you’ll be sending it (honesty is key to keeping people on board – don’t send people a ton of emails that they’re not expecting).
Tip: Drip interval timing
For retention based campaigns there are a few ways to decide on the frequency of emails. If you want to keep the frequency a little higher at the start, try something like “[x] Get our top 7 daily tips for xxxxxxx” to ensure you can educate your new customers on the best ways to take advantage of your service and help to keep them coming back and logging in as they start their customer journey.
If you want to be able to encourage future purchases of other products you offer, you might want to ask someone to opt in to “[x] Receive advance notices of new products.”
For acquisition based campaigns, you want to stay top of mind, but not pester people, so try offering a weekly email with interesting content that people will want to read (and hopefully share).

Most email service providers have a drip (autoresponder) feature. Typically, they will be able to provide you with a sign-up form that you can place on your pages. Mail Chimp wrote an interesting article on the subject.

18. ARCHITECT YOUR BLOG FOR SEARCH – CHOOSE TARGETED CATEGORIES

When you set up the blog for your site, keep the key phrases you chose earlier in mind when creating your main blog categories. You will want to create content that’s targeted and focused on these primary categories so that the category pages (where all the posts from that category live) can be developed over time to be important hubs of content on these subjects.

Most category pages are just lame old listings of the 10 more recent posts. What you want to do is add extra static content to this page (to go with the ever changing dynamic list of posts) that makes it feel like a microsite in it’s own right (for the humans) and has lots of juicy keyword rich content for the search engines. Think about adding the following:

• An introductory block of content that serves to cover the basic theory of the subject category
• Links to the best posts from the category (posts get buried over time and you want people to find them consistently)
• Links to related and useful content elsewhere (don’t be afraid to link to other great people/resources), you’ll get more links back to your page if you are open, awesome and helpful

Set up a flat site architecture (based on your main categories)
Building hub category pages is great for IA (Information Architecture), overall user experience, and link building. But you do want to continue to add more horizontally oriented sections (more categories for long tail terms) so that your content spreads out in a flat way rather than a deep way. This is a more advanced topic, but the following blog post is well worth a read when you’re tackling architectural issues:http://seogadget.co.uk/solving-site-architecture-issues/

19. USE SEOMOZ CAMPAIGNS TO TRACK YOUR SEARCH PROGRESS

I’m going to plug what to me is the most awesome of the SEOmoz pro tools – campaigns (campaigns are just one of the many tools you get as a pro member – but the one that tipped me into handing over my credit card). If you’re going to invest any cash into your SEO activities, I’d start with this.

It’s a great way to organize all of your core keywords and keep track of how they are ranking in the search engines in a centralized place. It also crawls your site and spits out reports of what you’re doing wrong (awesome!) and here’s the best part: suggestions for how to fix them (more awesomer!).

If you’ve been here before you probably already know this – but cos of the power of social media and SEO a lot of you will hopefully be arriving here as first time visitors – so go check out the pro tools and the pro tour. There’s a risk free 30-day money back guarantee so not much to lose.

There, that’s my sales pitch over. Oh wait – go check out Unbounce.com too. Come on, I just wrote over 13,000 words here

20. ADD CUSTOM REPORTS TO YOUR GOOGLE ANALYTICS DASHBOARD

Google Analytics is a powerful but complex tool. Most people don’t have time to spend hours digging into their data and typically only require a few key metrics for their reporting needs. The first step here is to figure out what you want to report on – perhaps pick your top 5 KPI’s (Key Performance Metrics), and create a report for each. The important part here is to add the report to your dashboard, this saves the setup and structure of your report “query” so that you can access the data from one overview screen whenever you need to produce a marketing report.

To get you started I’ll walk through an example. Here my goal was to produce a report showing “organic search from Google – excluding branded and paid search”. The reason I want to exclude branded search is that I want to discover how “true” organic visitors are interacting with the site without being influenced by those who had already heard of our brand (Unbounce in this example). I also want to exclude paid search (like AdWords traffic) so that I can report on that separately for a paid search ROI report.

Setting up a custom report

• Log in to your Google Analytics account
• Select Traffic Sources -> Search Engines

• Click on “google” as your choice of search engine (1) – then click “non-paid” to remove paid search traffic (2)

• Filter any keywords that contain branded search (the word Unbounce) and click "Go"

• Add the report to your dashboard. Now you’ll have instant access to this data any time you need it (without having to fiddle with any settings).

Now you can get a quick overview of the metrics you consider most important without having to repeat these steps every time.

21. SET UP AN EDITORIAL CALENDAR

One of the keys to a successful content strategy is having an editorial calendar. It can help keep you accountable to deadlines and organize your schedule. You’d be surprised at how few work days you actually have left when you account for everything else you need to do as part of your overall marketing strategy. Think of it like the content equivalent of a “bucket list” (which is a list of things you want to achieve before you die – and can be a great wake up call that you need to get off your ass and start doing things).

As a simple example, perhaps you’d set up your calendar to achieve the following:

• Write one weekly blog post for your corporate blog
• Write one guest post per month (I discuss what guest posts are and why they are a good idea in#36 below)
• Assign half a day each month to thought/research on what you’ll write about the following month
• Spend some time on LinkedIn answering questions
• Define some post types that are easy to produce on a recurring basis (perhaps a monthly roundup of interesting links from your industry vertical)

A brilliant approach to setting up a publish schedule is explained in a post by Russell Sparkman.

22. ENABLE SOCIAL SHARING MECHANISMS

Add simple sharing tools to your content so that people can easily share it. If you use WordPress (or similar blog software) there are hundreds of great plugins that make it simple for people to submit or vote for your content on the social hub sites (discussed earlier).

Use sharing widgets for Twitter, Facebook and Delicious so that your readers can market on your behalf. These sharing buttons/widgets perform two roles for you.

• They make it easy to share your content
• They show how many people have done so – establishing social proof that helps visitors believe that your post is worth reading (if you have a sufficiently high number). Note, that negative social proof is as damaging as positive social proof is encouraging. If you’ve ever visited a blog that has 0 retweets on every post, you’ve probably had the reaction that it’s not worth your time to read. The best way to solve this problem is to write great content, and if necessary, bug your friends and colleagues to share your content to help get it off the ground.

Facebook Like button
http://developers.facebook.com/docs/reference/plugins/like

Facebook Like Box
Use this to try to get people to like your Facebook fan page. You can place it in your blog sidebar or use it as a required element of a contest entry to build your following. Tip: don’t use this until you have a few hundred fans to avoid the effects of negative social proof. Be patient.

http://developers.facebook.com/docs/reference/plugins/like-box/

Twitter Retweet button
http://twitter.com/goodies/tweetbutton

Delicious button
http://www.delicious.com/help/tagometer
(Tip: try the tall layout with graph and tags turned off to get the view shown here)

WordPress plugins for social sharing

Sexy Bookmarks provides a simple general set of sharing buttons – a good place to start (set it up to appear at the end of each blog post).

Month 3 introduces the concept of conversion rate optimization starting with focusing every page of your website on a single call to action and creating landing pages for great pay-per-click success. We’ll also start to develop your subject matter expertise by creating your first ebook (which you’ll use for lead capture later on).

23. TIME YOUR TWEETS

Figure out when your target consumers are most active online and schedule your Twitter time accordingly. You can schedule your tweets with a tool like Hootsuite or Timely if you’re not going to be awake or available at that time. Remember though, that Twitter is a social medium, so try not to schedule tweets for times when you’re not around to converse (if the tweet is conversational in nature).

As a starting point, 9am PST is a great time to tweet. Reason being that it coincides with multiple times when people are actively unfocused on work and might be hanging out on Twitter instead. This time encapsulates:

• The start of the work day on the west coast of North America (when people are dithering on their social media accounts while they drink their morning coffee).
• Lunchtime on the east coast (New York) – where many folks are whiling away their lunch hour online.
• The end of the work day in the UK

Dan Zarrella has some excellent insight into the best times to tweet.

24. SEGMENT AND CREATE LISTS

“Buy our peanuts! They’re the best in the world!!!”
Great, unless half of your target audience has a peanut allergy.

Segmentation is all about targeting your customers with communication that’s relevant to them. It can be a fairly complex process to get your customers added into your email program based upon different demographic, psychographic and software usage behaviourial patters – and it’s even more difficult to ensure that you move people between lists when their status changes (from being a free customer to a paying customer, someone who has bought 5 items versus 20, or whether they would appreciate a birthday gift consisting of poisonous nuts).

Given the complexity of this subject, you have to start somewhere, so try to draw some distinction between your customers: either by procession through the sales process (new, interested, registered, purchased, etc.) or simply by free vs. paying (online service SaaS model) or male vs. female (for marketing a clothing line).

When you start thinking about a new email campaign, break it down by the different groups you want to target within your list and segment them into different lists or subgroups to make your communications more targeted.

The folks at 3WeeksToLive put together a great video about segmenting your email campaigns. (Note: it mentions my company too, but the part you want to pay attention to is the Mail Chimp email segmentation bit at the end).

25. ANSWER QUESTIONS ON LINKEDIN & QUORA

We’ll get into some other ways to leverage LinkedIn later on. But to kick things off I want to talk a bit about using LinkedIn and Quora to draw people to your site. This is different that regular lead gen (where you are collecting emails). In many ways it’s a mixture of organic inbound marketing and lead gen. By answering people’s questions you can change someone with a question into someone who you have established a dialogue with – this lets you communicate with them in the future (usually through internal messaging systems).

Do this right and you’ll be come an established expert in your field. You want to be seen as someone who regularly answers questions and answers them authoritatively – never just give a meaningless response. Always be original and only answer if you have something valuable to say.

To find some questions to answer, log in to your LinkedIn account and visit this page.

Quora

Quora.com is essentially a Q&A site that lets you engage in conversation by answering questions posed by the community. Set up your profile to define your area of expertise and you can also automatically follow conversations on relevant topics. One of the benefits of Quora is that the content is all public and indexed by Google, making it an important avenue for establishing a nice trickle of organic traffic. This also means that your Google Alerts will pick up any mentions of your brand – alerting you to conversations you should be a part of.

To extend your reach on Quora, connect it to to your professional Twitter and Facebook accounts (shown in the screenshot below) – this will quickly build a following (just like on Twitter) so that people will be notified of your answers, potentially bringing them back to your site as a result (or at the very least keeping them in your sphere of influence and maintaining your position as a thought leader).

26. A SINGLE PURPOSE AND CTA FOR EVERY PAGE

This is a fundamental concept of landing pages – each page should be laser focused on a single objective. It helps your visitors to complete your intended goal, helps you to measure it more easily (only one conversion action) and keeps your optimization activities on track. It stands to reason that if you are introducing multiple products on your page, or if there are 50 links on the page, that some of your visitors will stray from your intended goal and do other things. They might also be unable to find the thing you’re hoping they’ll find.

A landing page that is dedicated to one story/promotion/offer/product, has one goal and one call to action, is going to convert your advertising traffic more effectively that most homepages that are designed with multiple users, goals, and traffic sources in mind.

TRY THIS: Check your landing pages
If you are doing any advertising (banners, PPC, email, social media) – look at where you’re sending this traffic. If it’s your homepage, count the interaction points and links and think about how you could reduce this by using a landing page. If you already have a landing page, read the content out loud. Does it tell a cohesive story about one and only one topic or does it wander.

NOOB INSIGHT: Your customers can’t handle moe than one message at a time. Read this post on focused marketing messaging to learn more about simplifying your pages.

27. WRITE AN EBOOK

This is where content marketing, lead gen and email marketing start to make sense. We already establilshed that if you want to start building a list of business leads for email marketing, you need to do lead gen. To do lead gen effectively you need something to give away. Enter the eBook.

An eBook is typically a PDF containing a short piece of expert advice on a given subject that your potential customers would find valuable.

When starting out, it’s a great way to procure some interest, traffic (sharing via social media etc.) and a reputation for knowing your stuff.

An example process for writing content
When we started Unbounce, we had a 2 hour brainstorm session to gather ideas for an eBook entitled “101 Landing Page Optimization Tips”. I split the session into about 14 questions which each became a chapter of the book. After gathering all the post-it notes, I pulled an all-nighter to write the 27-page eBook ready for sharing and lead gathering the next day. It was a really important first step in establishing our reputation in the period prior to product launch. After a year of gathering leads, I decided to open it up without the lead capture and made it a blog post which you can read here: 101 Landing Page Optimization Tips

Make it clear that you want people to share it
Old school marketers were afraid to give anything away for free. This is antiquated thinking – you want people to share your eBook as much as possible to extend your reach. Make it very clear in the PDF that you encourage people to share it with their colleagues (put a note in the footer on every page).

UBER NOOB INSIGHT: Forget the lead capture!
Sometimes it’s better not to place any barriers in the way of your content. Sure, not capturing emails for your eBook will prevent you from being able to market to people, but the increase in downloads and exposure you’ll get can be worth it. People appreciate you not asking for anything in return which can improve your chances of positive word of mouth. Mix it up – gather leads sometimes, then try it without.

28. CREATE A GOOGLE ADWORDS ACCOUNT

This is a boring and somewhat obvious step, but AdWords can be a complicated system to use. To get started, follow Google’s step-by-step guide to get your account up and running.

29. SEND TRAFFIC TO LANDING PAGES – NOT YOUR HOMEPAGE!

This is the number one lesson you need to learn when running a paid search campaign. Sending PPC traffic to your homepage (which 80% of people sadly still do) is like sending an intern to buy a left-handed screwdriver at a hardware store (think about it) – it’s stupid, makes no sense, is a waste of money and your gullible shopper will never find what they are looking for.

Why is your homepage bad? Because it’s designed for more general communication and naturally discusses more than one thing – which means it will fall short of matching up to your ad.

They say a picture is worth a thousand words, so you should check out this infographic which discusses the concept of why landing pages are better than your homepage for PPC.

In month 4 we shift focus away from Twitter to develop a presence on Facebook that’s designed to convert visitors into fans. We’ll use landing pages to gather new business leads in exchange for your knowledge (including the eBook you wrote in month 3). We’ll use analytics and a scorecard to identify and improve the weakest parts of your website.

We’ll explore free and paid traffic by learning some advanced PPC techniques and starting to write guest posts on sites that can send you targeted customers.

30. CREATE A CONVERSION ORIENTED FACEBOOK FAN PAGE

As mentioned above, you need to have a fan page before you can claim your brand name on Facebook. To get started, create your fan page. The single conversion goal of your fan page is to get people to “Like” you (become a fan). In order to do this you want to do two things:

• Design a landing page to convince people that following you is a good idea and make it very clear how to do it (click that like button above etc.)
• Push non-fans to this landing page when they first arrive

Designing your Facebook landing page
It’s simplest to design a single image that is 520px wide to fit the dimensions of Facebook (you can get much fancier and interactive, but to get started, it’s easier to use an image). Below is an example of thedefault Unbounce Facebook page – it’s just a simple suggestion to click the Like button along with a few reasons why:

You can see from the Red Bull example below that they are doing the same thing:

Creating the tab for your Facebook landing page
Now that you’ve designed your landing page, you need a new tab in the Facebook navigation to contain it. Read this post to learn how to add a new tab using the FBML box app. Then follow these steps:

• Click “Edit Page” on the left-hand side of your Facebook page (below your profile photo)
• Click “Apps” from the new left-hand menu
• Click “Go to App” beneath the FBML app – in this case it’s called Welcome – FBML because my tab is named Welcome (you choose the name in the next step).

• Choose a name for your tab, and paste some HTML to show the image (note that you’ll have to upload the image you designed above to your server somewhere)

How to send non-fans to your Facebook landing page tab
To increase conversions, you want non-fans to see the lovely new conversion focused landing page you designed in the last step. To do this you need to set up the options so that non-fans are sent to the landing page tab you just created (above) – rather than the main Wall tab.

Click the “Options” link below the navigation as shown below:

Then click “Settings” and change the “Default Landing Tab for Everyone Else” to be the tab you created in the last step. In the example below, I chose “Welcome” for the Unbounce account.

Setting up a vanity URL for your fan page
You’ll also want your page to have a nicely branded URL (what’s called a vanity URL), such as Facebook.com/pepsi. To do this you first need to establish a fan base of at least 25 fans (which we’ll discuss in the “Seed some Facebook fans” section later on. Then visit http://www.facebook.com/username/ to choose your vanity URL.

NOOB INSIGHT: In the realm of conversion centered design it’s not rude to point. So be brutal in your intent and SHOW & TELL people what you want them to do on every page that matters.

31. CONNECT YOUR BLOG TO FACEBOOK

A Facebook page with no activity doesn’t send a very good signal to the people you are hoping to engage. You can ensure a consistent stream of social content flowing through your news feed by connecting your blog to your Facebook account. A good way to do this is to use the Networked Blogs Facebook app. Add their app to your Facebook page by clicking the “Add to my page” link (shown in the image) and following the instructions.

Now whenever you create a new post on your blog, a link to it will automatically appear on your Facebook wall. Aside from making it look busier, it’s also an extra way that people will be exposed to your content on a regular basis.

32. SEED SOME FACEBOOK FANS

You should try to get an initial base of fans on your page for a couple of reasons:

1. Establish some social proof (so that it’s not the equivalent of an empty restaurant)
2. As mentioned earlier, you can’t get a vanity URL for your fan page until you have 25 fans (this is their way of preventing brand squatting without any fans or community interaction).

To do this, take advantage of your existing networks: invite your friends, family and anyone you have on your existing personal Facebook account. Get the rest of your company to do the same and you’ll hit this threshold really quickly. As soon as you have 25 fans – visit http://www.facebook.com/username/ to set up your vanity URL.

33. GIVE SOMETHING AWAY IN EXCHANGE FOR CUSTOMER DATA

Now it’s time to start using your subject matter expertise to generate some business leads. You can offer up many things in exchange for data including:

• The eBook you wrote earlier on – if you’re following along properly
• A webinar registration
• A report such as a comparative study
• A whitepaper

You absolutely must use a landing page for this, to ensure that your visitors are focused and don’t wander off to do something else. If you need some inspiration for how your landing page should look, check out thisgreat example of a lead gen landing page.

It’s very important to remember that any request for data is a barrier to entry, and your success has a direct correlation between the size of the form and the size of the prize. Is it a fair exchange? A/B testing the amount and type of information you are requesting can yield the optimal point of friction that balances quality lead data with a high quantity of leads.

NOOB INSIGHT: Are you ever going to fax someone? Didn’t think so. Take all unnecessary form fields away and enjoy higher conversions.

34. RATE YOUR PAGES WITH THE CONVERSION SCORECARD

If you have a page that you want to improve, spend five minutes answering the 20 questions on the conversion scorecard. When you have your final score you will have the two things you need to start testing and optimizing your pages:

• A baseline score to compare your design against (this is a thumb in the wind type checklist score that you are aiming to make as high as possible before you set your page loose on the public).
• A to-do list of items (all the ones you checked as “no” on the scorecard) to consider when creating a new version of your page.

It can be a fun exercise to have a few different people from your company rate the same page. Any differences in score will give you some good talking points (or an argument).

NOOB INSIGHT: If you are consistently scoring under 8/20 then I think you might need some expert help. Depending on your budget, you could try these fine folks to improve your conversion rates: Bryan Massey,Rich Page, Naomi Niles, Wider Funnel & Conversion Rate Experts.

35. DISCOVER UNDER-PERFORMING AREAS OF YOUR SITE

It’s time to do a quick review of your site to see which areas are working and which aren’t. The most important areas of your site were defined earlier when you set up your conversion goals and sales funnels(#11). Look at the reports for each goal/funnel and watch out for the following:

• High bounce rates on key entry/landing pages
• Poor conversion rates on any of your goals
• Exit points in your sales funnels

Your goal here is simply to use your analytics software to uncover insight into the weakest links andestablish some priorities for your optimization efforts.

36. WRITE GUEST POSTS FOR OTHER BLOGS

Writing guest posts is the idea of submitting content to be published on another company’s blog and is one of the best ways to accomplish some important content marketing goals:

• Establish yourself as a thought leader (make a name for yourself) on sites that are frequented by your target market
• Extend your reach
• Get a valuable inbound link
• Increase your inbound traffic

Starting out can be tough as you need to have established yourself as a good writer before people will let you loose on their blogs/sites. For this reason you should focus on your own blog for the a while and ensure you are creating very valuable and high quality content. This is going to be your writing resume that will open doors in the future.

As you become a successful guest poster, it will be easier to gain access to the high profile blogs. If you’re an expert in a field of internet marketing then the YOUmoz blog concept is a great way to try and break into the guest posting arena. Reason being that the community will decide whether or not your content is valuable enough to be promoted to the main SEOmoz blog. This bypasses the often time consuming editorial processes that exist on many sites.

Guest post tip
Two things you absolutely MUST do if you’re going to succeed with guest posts are:

1. Write your very best content (don’t just hack together an unremarkable or unoriginal idea)
2. Actively engage with the community in the comments – this is often where your post will really come to life as you’ll be addressing the questions of your readers and it shows that you care enough to stick around “after the show” to engage with people.

Analogously, guest posting is sort of like the collaboration in a music video – where you see “featuring<insert your name>” in the title. You achieve credibility by association which brings brand exposure and recognition to your name. Think of it as a marketing wingman who has a VIP backstage pass to your target audience.

37. ONE LANDING PAGE PER AD GROUP

This is a great tactic for comparing the effectiveness of your different ad messages. Ad Groups contain one or more ads which target a set of keywords. Often with PPC, you will have several ad groups to allow you to separate semantically related collections of phrases. As an example, for the last PPC campaign we ran here at Unbounce, we created ad groups targeted at the following concepts:

• landing pages
• landing page templates
• lead gen
• conversion rate
• a/b testing

If you drive all of your ad groups to the same destination page your chance of a tightly matched message will be greatly reduced and your quality score, cost per click and conversion rate will all suffer as a result. Using a separate landing page for each group allows you to tailor the experience and messaging for each ad group without compromising the others.

38. IMPROVE MESSAGE MATCH FOR A HIGH QUALITY SCORE

Hopefully you have now begun sending each ad group to a separate landing page. The next step is to optimize the message match between the ad and landing page to achieve a higher quality score.

[From Wikipedia] Quality Score is a variable used by Google, Yahoo! (called Quality Index), and MSN that can influence both the rank and cost per click (CPC) of ads.

The simplest way to improve your quality score is to ensure the primary content and headline of your landing page is very closely related to the phrases you are using in your ads.

An exercise in message match and quality score
To illustrate how much impact the content has on your quality score, set up 2 identical ad groups and point them to identical (but unique) landing pages. Then work hard to make the message match strong on one page and really bad on the other. Compare the quality score in your AdWords account to see the difference!

In month 5 we switch our social efforts to professional network LinkedIn. We’ll look at ways to make the dull task of link building a little more organic and painless. Big this month is the introduction of A/B testing; we’ll use this to make your emails more effective and bring landing pages in to improve virtually every other aspect of your promotion specific marketing. Finally, we’ll learn how to gain buzz and industry exposure by writing about others.

39. START NETWORKING ON LINKEDIN

LinkedIn is a massive social network based entirely on business professionals. There are several techniques you can use to extend your reach, including:

Join groups on LinkedIn
LinkedIn requires that you have a mutually agreed upon connection with someone before you can message them directly. You can ask your own connections to try to connect you with others if they know them, or you can become a member of the same groups. Once you join a group in LinkedIn you have a direct communication pathway to EVERY member of that group. Now you can network freely. Just remember not to spam people.

Ask questions on LinkedIn
By asking questions, you can gain access to a large network of people, build your network and associate your brand with a certain type of content. Access the Answers section as shown below to begin. You are allowed to ask 10 questions per month on the free account and can target your question at specific job categories.

Start a group on LinkedIn
If you have the time to build your own group – find a niche relevant to your product or service and start a group of interested parties. By managing the group (and keeping it alive with interaction) you can attain some credibility in the space. This is like having a Facebook fan page based entirely inside a business network.

NOOB TIP: Just like an emoty Facebook fan page or an empty restaurant, an inactive group is lame. Check out this two part article on creating and managing a LinkedIn group: part 1 – part 2.

40. A/B TEST YOUR EMAILS

Some email providers allow you to run A/B split tests on your emails. This is a great way to find out the types of trigger and branding your customers respond to. It’s often tempting to aim for exciting subject lines but more than often simple works better (and does a better job of avoiding spam filters). At the end of the day, testing allows you to see what works best.

There are many things you can test in your emails including:

• Subject line text
• Day of week
• Time of day
• The “From” name

Read this excellent article on email a/b testing written by Mail Chimp.

41. LINK BUILDING

Link building is sooooo awesome. Wait a minute, no it’s not. It’s the dullest job anyone involved in SEO can ever do. Sadly it’s also uber important to your success. In a nutshell, you want people to link to your website, ideally with keywords strongly related to the subject matter you are talking about.

One of the biggest reasons content marketing (such as having a great blog) is so important is that you have a higher chance of people linking to your content based on the topic of the post, rather than just your brand name. Ranking #1 for your brand name is critical, but usually quite easily done. It’s the other keywords/phrases that you chose earlier on that you want people to use as the anchor text when linking to you.

For example, the first line below gives my site some love for the term “landing page examples”, whereas the second gives more weight to the brand name.

Check out these awesome landing page examples from Unbounce.
Check out these awesome landing page examples from Unbounce.

So there are two important aspects to a basic approach to link building.

1. Write awesome/inspiring/useful/funny content that people want to link to
2. Figure out who is linking to you and optimize the links

Here’s how to find and optimize the links:

Step 1: Discover inbound links
You can set up Google Alerts on your brand name, website URL, and topics related to your business. This allows you to discover conversations or mentions that are happening around the web. It’s important to jump into these conversations quickly to add your expertise and increase the odds that readers of the content will proceed on to your site. You’ll also benefit from building relationships with the writers of the blogs/content you are interacting with.

You can also discover inbound links by checking Webmaster Tools, but the most reliable place to check is the Yahoo Site Explorer.

Add your site, then click explore and hit -> InLinks. It’s the best way to figure out who’s linking to you, which leads into part 2 where we optimize these links.

Step 2: Optimizing inbound links
Schedule a monthly audit of all the sites that are linking to you. You can do this by trawling through your Google Alerts as per step 1. Then make contact with the author of the link (often someone who wrote a blog post mentioning you) and politely ask them for a favour: to change the anchor text in the link to something that will help your organic search results for your key terms. This is way better and more legit than the lamo old-school link exchange requests that spam artists send to you.

42. A/B TEST YOUR LANDING PAGES

If you’ve ever had a boardroom (or family) argument about design direction or page layout (button color, messaging, logo size, use of video, amount of text) then you’re not alone. We’ve all been there and most often it’s the boss who wins the argument.

A/B testing allows you to remove conjecture from these types of decision and is the basis for any conversion rate optimization strategy. It let’s you pit different pages against one another in a contest or experiment to see which performs (converts) the best.

There are many tools available that aim to make this process simple:

• Google Website Optimizer (GWO) – requires that you have some technical chops to set up scripts throughout your pages, but it is free
• Visual Website Optimizer (VWO) – a visual alternative to GWO and also includes some advances features like heatmaps/clickmaps
• Optimizely – similar to VWO it lets you make testing changes in a visual environment
• Unbounce (disclaimer: I’m a co-founder) – dedicated to creating and testing new landing pages specifically, whereas the other solutions listed are targeted more at testing (rather than creating) pages

You know you want to run a test, but what exactly should you test? A little bit earlier (#34) we used the landing page scorecard to help you figure out what you should be changing on your page. Refer back to this when you conceptualize and design an alternative page for testing.

NOOB TIP: If you aren’t using standalone landing pages yet and don’t really know how to make a landing page that converts well you might want to read HOW TO: Create a landing page design concept in 10 minutes.

43. TRY A 5 SECOND TEST

Another great way to do a gut check on your landing pages is to run a 5-second test. The theory here is that most visitors only spend about that much time on your page before deciding to stay or leave. In other words, you have to get your sales pitch in one ear and hopefully not out the other in a fraction of the typical elevator ride (where an elevator pitch is more like a 30-second spew).

To run the test, find a relevant guinea pig (ideally someone from your target market who hasn’t been exposed to your brand before) and sit them in front of a computer. Flash your page up on screen for 5-10 seconds then take it down again. Ask the user what the page was about. If they didn’t “get” your value proposition or understand what the page is asking you to do, then it needs to be simplified.

Cool tool: FiveSecondTest.com lets you run these tests online in front of their user base.

NOOB TIP: Remove, rinse, repeat
To improve your page, you need to simplify it. Try removing as much text as you can while leaving the purpose intact. Add some whitespace for clarity and ease of visual browsing. Use a clear and succinct header (this the most important thing for this type of test). Then try the test again (with a new set of subjects) and see how many more people “get” the page than before.

44. WRITE ABOUT OTHERS TO BUILD RELATIONSHIPS

Here’s a simple but effective tip. By writing about others – and giving them a nicely optimized link – you will place yourself on their radar and garner some goodwill in the process. There are four main ways that people will become aware that you wrote about them:

• If you are linking to a blog post of theirs, they will often be notified of the link by their blogging platform (WordPress etc.)
• If they have Google Alerts set up for their domain or brand name they will see your article
• When you share a link to the post via social media, include their name (@them via Twitter for example) so that they notice
• Email them directly to tell them that you wrote about them

This is a great way to establish relationships with other companies or develop rapport with important online influencers.

A Side benefit of writing about others
If you’re lucky, and are creating positive and interesting content about another company, they will join in the promotional process by sharing it with their network – thereby extending your reach and bringing in new potential customers. Remember to have a call to action at the end of your blog post to maximize this traffic.

In our final month we get to some more advanced marketing techniques. We’ll learn how to be plugged into live conversations about your brand and business segment, how to utilize social contest rules for viral potential and how to get feedback from your customers right at the critical point of conversion. We’ll end things by segmenting every inbound marketing channel for improved measurement and optimization opportunities and learn about the power of infographics as a way to gather links.

45. STAY IN THE CONVERSATION: LEAVE TWITTER TABS OPEN FOR “LIVE” SOCIAL INTERACTION

What are the most important keywords that would spark a conversation about your business’s core purpose? These will often be very close to the keywords you choose for your organic search and PPC campaign strategies. Pick a few of these, plus your own brand name and open a new browser tab for each. Then do a search for that term in Twitter and just leave the search results open in that tab.

This allows you to be “always on” and catch the conversation in real-time as it happens. You’ll see that the tab title will be prepended with a count of new messages like this: “(x) Your term” as shown above. As soon as you see a conversation or comment occur, you can jump in and engage with people that are actively talking about you or your area of subject matter expertise.

NOOB TIP: Make it easy – Bookmark your favourite Twitter searches and add them to your browser toolbar for easy access.

46. CREATE A SOCIAL MEDIA CONTEST PAGE WITH VIRAL FEATURES

Contests are a simple way to gain some exposure for your brand. It’s essential to offer up a prize considered valuable by your demographic, whether it’s based on your product or service (a free year for instance) or a “toy” that your customers would like (an iPad etc.)

The viral nature of a contest is in part to do with the value of the prize, but also the manner in which you facilitate and enforce the sharing of your contest page.

A clever way to encourage sharing, is to make it part of the entry process for the contest. Examples include:

• Twitter “Tweet This” Box: Now as part of the contest entry, people can retweet your message and a link back to the contest page – and do it without leaving your contest page, driving more traffic to your contest and greatly extending your reach. This widget requires that you set up aTwitter @Anywhere app.

• Facebook Like Box: This allows you to acquire new fans for your Facebook page. It also helps to build your social proof by showing your fan count and optionally some photos of your fans. You can customize this widget and grab the embeddable code for it from the Facebook share section.

For an example page, you can see a contest landing page I created last year.

47. LEARN FROM YOUR USERS USING FEEDBACK WIDGETS & LIVE CHAT

There are many ways to input ideas and theory into your optimization efforts: analytics, expert review, experience, and of course a couple of pinches of conjecture for good measure. What’s missing from this list? User feedback.

User feedback at the point of conversion
Why aren’t people converting? Why not just askthem? You can embed some simple feedback widgets on your page to do exactly that. There are two main types: survey tools that pop a little question up from the bottom corner of the screen, and live chat which lets you engage in a conversation. Both can provide insight into points of confusion that you hadn’t thought of.

Conversion is all about reducing friction and barriers to entry, and every little improvement you make can make the experience better for the next visitor. As shown in the diagram, you can use the feedback to create an alternate version of your page for an A/B test.

NOOB TIP: Talk to your visitors
Add a survey widget (Olark, KISSinsights) or a live chat widget (SnapEngage) to your site or landing page and get some feedback. Then turn it off, build a new page that incorporates the feedback and run an A/B test.

48. SEGMENT INBOUND TRAFFIC SOURCES

Most marketers use many sources of inbound traffic – especially if you’re super smart and are reading a post like this However, if you send your PPC, banner, social media, email and organic search all to the same place it can create the following issues:

• Harder to measure: you need to get pretty fancy with your analytics to understand how each source is performing
• Harder to test: you can’t optimize your page for one channel without affecting the others (which is a killer if your changes boost your email conversion rate but negatively impact your SEO ranking and PPC quality score)

The graphic below shows how using a separate landing page for each source of traffic allows you to tailor the content and message while simplifying testing and measurement.

The results from a segmented approach to marketing can help you decide which channels don’t work(and should be canned) or how much you should budget for each channel to maintain an appropriate ROI.

49. CREATE AN INFOGRAPHIC

Infographics are exactly like they sound, graphics with information on them. Often presented in the form of stats, but really they can be any self contained unit of visual content. An obvious example is the one at the top of this blog post – although they’re not generally as gigantic as that.

Infographics have the benefit of being very popular and very sharable. People also bookmark them for reference, and people like to write about them and collect them into “roundup” posts making them excellentlink bait.

Some examples of marketing infographics

• The 10 Best Infographics for Internet Marketing Pros
• 11 Mind-Blowing Mobile Marketing Infographics

How to encourage sharing and gain inbound traffic from your infographics
Follow these simple tips to ensure your infographics attain maximum exposure:

1. Use social sharing buttons (retweet etc.) on the page that holds the infographic
2. When someone clicks your infographic to see it full size, remember to repeat the social sharing buttons.
3. Provide an embed code, so that people know they can take it and use it on your own site (don’t be afraid of this – encourage it). The embed code also makes this very easy. Cut and paste.

Flowtown is great at this.

Designing an infographic
This is the hardest part. They can be very time consuming to do right and they need to communicate a strong and useful/entertaining concept. If you don’t have the design skills you can get a company likeColumn Five Media to design one for you.

50. GET SOME HELP FROM A PPC EXPERT

Now that you’ve got your feet wet with PPC, you might be a natural and are acquiring customers at an acceptable price. But if you find that the click through rate of your ads isn’t as high as you’d like (everyone would like a higher click through rate right?), then it’s worth considering bringing in some ad experts. Trada is a PPC marketplace where a crowd of experts can help you with your campaigns and the folks at BoostCTR“Guarantee better text ads or your money back!” So you’ve basically got nothing to lose and a lot to gain. Give it a try.

GRADUATION DAY!!!!!!!!
Woohoo, you made it to the end. Congratulations and thanks for taking 3 hours to read all this! Also, apologies to your boss if it means you are now going to deliver your project late. Of course, if it’s marketing related then you can write it off as research and you’ll be prepared to do bigger and better things next time.

I hope you learned a lot from this course and that you can use it as a resource as you start or continue your journey from online marketing noob to internet marketing expert.

Remember to give a shout out on Twitter (using the hashtag #noobmarketing) and share this with your friends and colleagues.

A FINAL NOTE - LET’S GET A COMMENT FEST GOING!
I know this was a really long post, but my hope is that it will help people:

1. By teaching them a few tricks, techniques and methods they didn’t already know
2. See the daunting task of multi-disciplinary marketing as less scary
3. Gain a couple of advanced insider secrets that only usually come about through experience

If you have ANY questions about any step in the course, have at ‘er in the comments and I’ll do my best to answer.

Cheers
Oli

本文作者三年间从四级勉强及格到高级口译笔试210，口试232。找工作面试时给其口试的老外考官听了一分钟就说你的英语不用考了。虽不敢说方法一定是最好的，但从现在开始随便谁不要再去找学习资料，每天花两个钟头照说的做，坚持三个月的提高会超过你过去三年。

听:

网上比较有代表性的论坛是普特www.putclub.com上面的听力资源很丰富，沪江www.hjenglish.com和旺旺www.wwenglish.com上一些材料的也很不错，从中间随便挑一个网站坚持即可。但是千万不要一个个都听过来。记住，开始阶段100篇文章听一遍，不如一篇文章听100遍。如果基础比较弱，那么每天慢速VOA（大概比四级听力稍难一些）听两篇，每篇10遍以后再看原文，弄清楚每个单词的意思，看完以后再听10遍以上。保证两周以后你回去听四六级听力会很不耐烦。过了慢速就可以听常速了，还是精听为主泛听为辅。
常速还不过瘾，可以去找talkshow来听，譬如Saturday Night，在优酷或者土豆上都有。
不要问这样做有没有效果，我坚持了三个月，以后看美剧大部分时间不需要看字幕。
顺便说下论坛的作用，上论坛不要问这个词什么意思这类低级问题，不要指望别人替你查字典，别人的时间也是时间。但是一个句子弄不懂，就不要自个儿纠结了，尽管去问。另外要懂得投桃报李，有能力也尽量去回答别人的问题，教学相长。

说:

说起来很奇妙，我起初也只是打算先过听力关，按照上面的步骤坚持了3个月，不过在听的同时跟着读，后来因为听的太烂太无聊，会跟着录音一起背，两个月下来发现开口说英语变成了很自然的事情。回头来看，英语的口语真的是看似入门很难，但是真的进去了也就那么回事。不过高口训练的英汉对译还是很有用的，实际上拿新概念的材料就可以做，无非是看这英文说汉语看着汉语说英文，然后再对照原文进行纠正。
再强调一下，我不是生来语言高手，四级考了两次，现在周围人觉得我英语很牛，实际上只要我的方法谁都能学会，看你能不能坚持。

读:

读的一个基础是单词量，单词不够的话读书是痛苦不是享受。四级单词是最最最起码的要求，有了四级基础，语法还凑合的话，建议直接看上国外报纸网站看文章，建议看经济学人，www.economist.com，或者纽约时报www.nytimes.com每天不要看多，看一篇就够了。开始碰到生词会很多，感觉很难受，但是一定要坚持，碰到所有不会的单词，都要记下来弄懂。
碰到不会的单词怎么办，查谷歌字典http://dict.google.com，或者韦试辞典的在线版www.merriam-webster.com/
单词如果今天记住明天忘怎么办，最简单的办法，找本专门的本子记下来，不要大本子，要可以随身带的那种；如果能经常上网，也可以试一下一起背单词这个网站www.17bdc.com，可以让你在线背单词，跟本子比最大好处就是不怕学习记录丢了，而且它有记忆曲线的功能可以提醒你复习。
再说一点，英语阅读材料中，最简单的是专业文章，其次是新闻，最难的是小说。我花了一年多时间就毫不费力的可以读懂纽约时报，但是很久以后才能勉强读完Da Vinci Code。但是真的读完一本几百页的小说，带来的成就感是读几篇文章难以比拟的。

写:

这个其实要看个人目标了，如果是达到和他人书信email交流的目的，其实前面3个步骤下来，写已经完全不是问题了。
如果还要追求文笔，可以去看看华尔街日报中文版http://www.cn.wsj.com/上的双语内容，可以通过比较来学习如何用于英语来进行正确和优美的表达。另外译言www.yeeyan.com也是不错的选择。

这些网站是从网上找来的，希望大家好好利用：
1.http://www.texun.cn/addrso/index.htm特训网：English Learning Websites
2.http://broadcast-live.com/Live Radio and TV from Around the World
3.http://www.nxenglish.com/voa01_1.aspxVOA Special English Introduction
4.http://www.vocaboly.com/vocabulary-test/Various Vocabulary Test online
20-40 quick- medium – thorough different levels of test
5.http://www.tomx.com/listen/vocabulary/1402.htmlVOA Special English Vocabulary 1500
6.http://tv.etshow.net/ETSHOW网络电视其次推荐我和同事们一起收集的网址：（特别要强调一点：希望大家对这些资源要取之，学之，用之！因为If you don’t use it, you will lose it!）
adventuretv,提供视频资料，内容多是各地的风土人情，很不错：http://www.adventuretv.com/
纽约时报，网上看新闻的好地方http://www.nytimes.com/
英文MP3下载的好地方http://www.mp3raid.com/archive/archive/m/2/
英文剧本下载的好地方http://huajun.com/juben.htm
一个个人主页，从这里可以在线收听新东方的25盘磁带http://www.intron.ac/study/toefl.html
英文锁定，每日读图http://www.icansay.com/index.php?ChannelID=12
英文锁定，综合学习网站，全面的英语教堂www.icansay.com
旺旺英语网，英语语音电子杂志www.wwenglish.org
Englishtown，专业英语培训www.englishtown.com
新东方网络课堂，名校在线class.tol24.com
疯狂英语俱乐部，李阳疯狂英语www.crazyenglish.org
天英语，词汇中心english.chinaschool.net
时尚英语，丰富的学习资料www.oh100.com/huayuan/english
当当当，免费英语学习资料www.downdowndown.net
英语时空，英语文章大全www.yysk.net
英语麦当劳，英语教学快餐english23.6to23.com
听世界，各级听力训练www.icanlisten.com
Be Beyond，英美风土人情www.bebeyond.com.cn
洪恩，英语学习的好去处www.hongen.com
空中美语http://www.englishtide.com
英国教育部和中国教育部联合搞的免费学习网站，适合初学英语者http://www.in2english.com.cn/
GARFIELD官方网站www.garfield.com
语法http://www.dailygrammar.com/
大量的資料﹐非常不錯http://www.english.ac.cn/
无忧雅思http://211.147.1.40;
雅思的官方网站http://www.ielts.org/
雅思考试网东西不多http://www.ieltsnet.net/index.htm
关于雅思的一些资料http://www.rotolife.com/cgi-bin/newarticle/list.cgi?class=1&type=4;
英文电影剧本站专题 提供14部电影英文剧本http://snowbear.3322.net/spelling/film.htm
提供了24部英文电影剧本http://www.c2000.com.cn/mov/m4.asp
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本文为 How to Make Wealth 的节选

1.

大公司最大的困扰，就是无法准确测量每个员工的贡献。它会把所有人的贡献平均化。

在大公司中，你只要一般性地努力工作，就能得到意料之中的薪水。你不能明显的无能或懒惰，但是谁也没觉得你会把全部精力投入工作。

你不能对老板说，我打算十倍努力地工作，请你把我的薪水也增加十倍吧！因为公司已经假定你在全力工作了，而且更重要的是，实际上，公司无法测量你的贡献。

2.

假设有一家公司制造某种消费品，工程师为它做出各种功能，设计师为它设计一个漂亮的外壳，营销人员让顾客相信这是值得拥有的商品。请问如何评价每个人对这个商品销售额的贡献？

还有，上一代产品的工作人员，为这个公司树立了质量可靠的形象，请问最新产品的销售额有多少应该归功于他们？

根本没有办法把所有人的贡献一一分解清楚。

你想更努力地工作，但是你的工作与其他许多人的工作混杂在一起，这就产生了问题。在大公司中，个人的表现无法单独测量，公司里其他人会拖累你。

3.

销售员是一个例外。他们产生的收入，很容易测量，他们的薪水往往是销售额的一个百分比。如果一个销售员想更努力地工作，他马上就可以这样做，并且自动按比例得到更多的报酬。

此外，还有一个职位是可以测量的，那就是高级的管理职位，他们对整家公司的表现负责。高级经理就像销售员一样，不得不用数字证明自己。一个表现糟糕的CEO，是不能推托说自己已经尽了全力。如果公司的表现不好，就是他的表现不好。

不幸的是，公司不可能对每个人都像销售员那样付薪。销售员是单独工作的，大多数雇员则是集体工作。

4.

但是，就算无法测量每个员工的贡献，却有办法得到近似值，那就是测量小团队的贡献。

整家公司产生的收入是可以测量的，如果公司只有一个员工，那么就可以准确知道他的贡献了。所以，公司越小，你就越能准确估计每个人的贡献。

一家创业公司，可能只有10个员工，那么影响收入的人员因子，最多也只有10。这意味着，你最好找出色的人合作，因为他们的工作和你的一起平均计算。

5.

大公司就像巨型的古罗马战舰，一千个划船手共同划桨，推动它前进。但是，两个因素使得它快不起来。一个因素是，每个划船手看不到自己更努力划桨有何不同，另一个因素是，一千人的团队使得任何个人的努力都被大大地平均化了。

如果你从一千人中，随便挑出10个人，把他们放在一条小船上，他们很可能会划得更快。身强力壮的划船手，看到他个人对船的前进速度有显著影响，就会受到激励。如果有人偷懒，其他人也很容易发现，并会对他提出抱怨。

如果你从大船上挑选出10个最优秀的划船手，把他们组成一个团队，这时，十人小船的优势才会真正显示出来。小团队带来的各种额外激励，会在他们身上发挥得淋漓尽致。

这里最重要的是，你挑选出了最优秀的划船手，每个人都是一千人中排在最前面1%的顶尖高手。对他们来说，将自己的工作与其他高手的工作平均化，要比与平庸之辈的工作平均化，简直是太让人满意了。

6.

这就是创业公司的真正意义。

理想情况下，你与其他愿意拼命工作的人，一起组成一个团队，共同谋取更高的回报（相比为大公司工作的情况）。创业公司不仅仅是十个人的团队，而是十个同类人的团队。

Steve Jobs曾经说过，创业的成败取决于最早加入公司的那十个人。我基本同意这个观点，虽然我觉得，真正决定成败的，其实只是前五人。

小团队的优势，不在于它本身的小，而在于你可以选择成员。我们不需要小村庄的那种"小"，而需要全明星第一阵容的那种"小"。

7.

团队越大，每个人的贡献就越接近于整体的平均值。

所以，在不考虑其他因素的情况下，一个非常能干的人待在大公司里，可能对他本人是一件很糟的事情，因为他的表现被其他不能干的人拖累了。当然，许多因素都会产生影响，比如这个人可能不太在乎回报，或者他更喜欢大公司的稳定。

但是，一个非常能干而且在乎回报的人，通常在同类人组成的小团队中，会有更出色的表现，自己也会感到更满意。

～北大齐教授健康讲座笔录～
人的寿命应该能达到100 至175 岁，为什么都没有达到呢？最主要一个原因就是我们不重视保健，不懂得保健的知识。很多人死于无知，这很冤枉啊！
大家知道怎么保健吗？国际上有个维多利亚宣言，宣言里有三个里程碑：

第一个叫平衡饮食，第二个叫有氧运动，第三个叫心理状态。

这三个里程碑，国际上都知道，而我们很多人不清楚。三个里程碑的标题不会变，但内容会随时改变。

一、平衡饮食

下面我讲第一个问题，平衡饮食。所谓平衡饮食，有饮和食两大类。

1、“饮”的问题
国际会议上提出了六种保健品：第一绿茶；第二红葡萄酒；第三豆浆；第四酸奶——你注意啦：人家不提牛奶；第五骨头汤；第六蘑菇汤。

为什么提蘑菇汤？因为蘑菇能提高免疫功能。同一个办公室里，有人老感冒，有人老不得病，什么原因？就是免疫功能不一样。蘑菇汤能帮助提高免疫力，所以是保健品。
为什么提骨头汤？骨头汤里含一种延年益寿的胶质物质，所以世界各国都有骨头汤街，而中国没有。我们调查了一下，最近苏州、南京城里有了，北京还是没有。
为什么提酸奶？因为酸奶是维持菌群平衡的。所谓维持菌群平衡，是指让有益的细菌生长，而把有害的细菌消灭，所以吃酸奶可以少得病。在欧洲酸奶非常流行，我们许多女孩喜欢喝酸奶，但是她们不了解酸奶有什么好
处。我们很奇怪，中国酸奶销量是很低的，而牛奶销量很大。我们不否定牛奶本身的作用，但它跟酸奶比还不一样。
还有豆浆，后面再说。

绿茶：在所有的饮料里，抗癌它是第一名。喝绿茶，能保护牙齿，还能使血管不容易破裂。
绿茶为什么有保健作用呢？原来绿茶里面含有茶多酚，而茶多酚是抗癌的。第二请注意，绿茶里含氟。这个氟有什么作用呢？古代人很早就知道，曹雪芹写红楼梦时就写贾府的人吃完饭拿茶漱口。苏东坡也有记载，他每次吃完饭拿中下等茶漱口，目的是坚固牙齿，但他不知道是氟的作用。日本人现在搞清楚了，氟不仅能坚固牙齿，还能预防虫牙，消灭菌斑。饭后3分钟，牙齿的菌斑就要出现。现在我们很多人牙齿不好，不但不拿茶水漱口，连白水都不漱，问题在哪里不知道。现在有人30岁就开始掉牙，50岁时牙就全掉了。第三，绿茶本身含茶单宁。茶单宁是提高血管韧性的，使血管不容易破裂。很多人因脑血管意外来北京治疗，医院每死4个人中就有1个是脑出血，这很危险。脑出血没法治，就怕生气，一生气一拍桌子一瞪眼，脑血管崩了，这个我见得太多了。要是常喝绿茶就不至于了，所以我现在早上就改喝绿茶了。为什么？我跟人开玩笑说是怕儿子气着我。
各位，你们这岁数就早点喝吧，到时候你拍几下桌子瞪几下眼都不怕。绿茶第一抗癌，第二能坚固牙齿，第三脑血管不易破裂，干嘛不喝呀？如果你不知道怎么喝茶，请马上纠正，因为国际潮流已经是喝绿茶了。有人跟我抬杠：喝完茶睡不着觉怎么办？———谁让你睡觉前喝茶了？

葡萄酒：能抗衰老、降血压、降血脂。所以，有钱的喝红葡萄酒，没钱的吃葡萄不吐葡萄皮，一样保健。
饮料中第二个是红葡萄酒。为什么提红葡萄酒？很多中国人不知道，欧洲早就知道了，他们男女老少天天都喝一点红葡萄酒，什么原因？原来红葡萄的皮上有种逆转醇。这逆转醇是抗衰老的，一说能抗衰老，人们就爱喝了。逆转醇还是抗氧化剂，常喝红葡萄酒的人不易得心脏病。第二，它可以帮助防止心脏的突然停搏，我们叫猝停。什么情况下心脏会停搏？第一原来有心脏病的，第二有高血压的，第三跟食物有关系。什么食物呢？过大、过硬、过粘、过热的食物，容易使心脏停搏。血脂高，也会使心脏停搏。红葡萄酒还有个作用，就是能降血压、降血脂。世界卫生组织说的是“戒烟限酒”，没说不让喝酒，而且酒的限量也说了：葡萄酒每天不超过50～100 毫升，白酒每天不超过5～10 毫升，啤酒每天不超过300毫升。如果你超过这个量是错的，不超过这个量是好的。有的女同志提出来：我不会喝酒怎么办？你不会喝酒，难道不会吃葡萄吗？吃葡萄难道不会不吐葡萄皮吗？“吃葡萄不吐葡萄皮”，是相声里说的一句话，在生活里也管用。但我告诉你，白葡萄没有逆转醇，所以你不听课就不会买葡萄。白葡萄没有逆转醇，吃了也是白吃，要买红葡萄。现在，欧洲已经出现红葡萄糕点了。我实验过，把红葡萄洗干净，吃的时候把皮咽下去，挺舒服的，没事。所以，有钱的喝红葡萄酒，没钱的吃葡萄不吐葡萄皮，一样保健。
长寿，钱和权都不是主要的，主要的是懂得保健。

人体正常的内环境是弱碱性的，蔬菜和水果中有弱碱性物质。凡是发达国家、凡是健康水平高的国家，都是蔬菜和水果消耗量大的。你不会保健，就会点菜，没用。有人开玩笑，那些贪污犯不用枪毙，吃就把他吃死了，我看一点也不夸大。还有人跟我抬杠说：我还没解决温饱怎么办？有人跟我提到，保健要“有权才成”。我们知道，中国最有权的是皇帝，远的不说，就说清朝，有13个皇帝，同治19岁死的，顺治23岁，咸丰31岁，光绪38岁，但乾隆却活了89岁。乾隆特别会保健，在清朝皇帝里是长寿冠军。我们查了乾隆的资料，第一，他特别好运动；第二，他吃蒸发糕，粗细粮搭配；第三，他好旅游，最有名的就是下江南，所以他活了89岁。还有对818个和尚的调查，30％以上的和尚活到90岁以上，最小的一个是65岁。和尚有什么权？他们的饮食值得我们注意、值得我们学习呀！所以，要长寿，钱和权都不是主要的，主要的是懂得保健。如果你不会保健，有钱有权都没有保证，所以联合国才说千万不要死于无知。

2、“食”的问题
再说饮食的第二个问题———“食”的问题。大家知道，亚洲的食物金字塔最好。什么叫金字塔？就是以谷类、豆类、菜类为食的基础。
老玉米、荞麦、薯类、燕麦、小米，食疗重于药疗。
在国际会议上，从来不提大米、白面，也不提洋快餐。

谷类里第一提的是老玉米，说它是“黄金作物”。美国医学会作过普查，发现印第安人极少有高血压、动脉硬化的，就是吃老玉米吃的。后来，研究发现老玉米里含有大量的卵磷脂、亚油酸、谷固醇、维生素E，可以避免高血压和动脉硬化。从此以后，美国人就改吃玉米了。美洲、非洲、欧洲、日本、中国的香港、广州，早上都吃玉米羹了。现在，许多人在吃卵磷脂，就是希望不得动脉硬化。但是他不知道老玉米里含卵磷脂最多，而且不用多花钱。一个老玉米在美国是2.5美元，而在中国只要1块钱，便宜多了。但是我们很多人不知道，也不吃。我早就改每天喝玉米粥了，在美国我也一直坚持。我今年70多岁了，体力充沛，精神饱满，嗓音洪亮、底气十足，而且脸上没有皱纹。什么原因？喝玉米粥喝的，信不信由你。你喝你的牛奶，我喝我的玉米粥，咱们看谁活得长。

谷类中第二提的是荞麦。为什么提荞麦？现在很多人都是“三高”，即高血压、高血脂、高血糖。而荞麦恰恰是“三降”，它降血压、降血脂、降血糖。我问北大学生：什么叫荞麦？他们不知道，就知道汉堡包。荞麦里含有18％的纤维素，吃荞麦的人不易得胃肠道癌症，直肠癌、结肠癌都不易得。而我们坐办公室的人，得直肠癌、结肠癌的很多。你说要不要吃荞麦？

谷类里第三要提的是白薯、红薯、山药和土豆等。为什么？原来它“三吸收”：吸收水分，吸收脂肪和糖类，吸收毒素。吸收水分，润滑肠道，不易得直肠癌、结肠癌；吸收脂肪和糖类，不易得糖尿病；吸收毒素，不易发生胃肠道炎症。我在美国也调查了，美国吃薯类是把它做成各种糕点，吃得也不少。希望大家多吃薯类，主食中能搭配薯类。
谷类里面还有燕麦，国外早就知道，中国很多人不知道。你要是血压高，一定要吃燕麦，燕麦粥、燕麦片，因为它能降血脂、降血压。

最后要提的是小米。我们是小米加步枪打的胜仗啊！我回国后问：“为什么咱们现在不吃小米了呢？”很多人跟我说什么：“那玩意不是坐月子吃的吗？”你说糟糕不糟糕？实际上《本草纲目》已经说明白了，小米能除湿、健脾、镇静、安眠。有这么大好处你不吃！

大家要明白，食疗重于药疗，这是李时珍说的。所以李时珍写在《本草纲目》中的多是食物。我们为什么不拿食物解决问题，非得吃药？十药九毒，没听说拿药能保健的，秦始皇没办到，汉武帝没办到，你我也办不到。但是我要声明：我不是反对吃药，我是反对乱吃药，我主张吃药“短、平、快”———短时间吃药，吃平安药，快速停药。

对黄种人来说，最适合的是豆浆。

接着，讲“谷、豆、菜”中的豆类。我们普查发现，中国老百姓缺乏优质蛋白。所以，体育比赛上，我们小球老胜，大球就不胜。为什么？球场上一踢一撞就一跟头。现在，我们的药费比美国高很多，但我们的身体却不如人家。中国人缺乏优质蛋白，优质蛋白不够怎么办？卫生部已经提出了“大豆行动计划”，内容是“一把蔬菜一把豆，一个鸡蛋加点肉”。我讲了之后，有的学生就说成了“半斤鸡蛋二两肉，加点蔬菜加点豆”。
他说你讲的没有量，我给你加点量。谁让你加量的？一个鸡蛋300毫克胆固醇正合适，为什么吃半斤？还编出来“二两肉”。一两大豆的蛋白等于二两瘦肉，等于三两鸡蛋，等于四两大米，你说应该吃什么好？美国把每年的8月15日定为全国的“豆腐节”，我们这个豆腐发源地却没有豆腐节。美国人不缺优质蛋白，他们认为大豆是营养之花、豆中之王。

豆浆有什么优点？豆浆里含的是寡糖，它100％能被吸收，而且豆浆里还含有钾、钙、镁等，钙的含量比牛奶多。牛奶里没有抗癌物质，而豆浆里有5种抗癌物质。其中特别是异黄酮，专门预防、治疗乳腺癌、直肠癌、结肠癌。所以对我们黄种人来说，最合适的是豆浆。我不反对大家喝牛奶，但为了防癌，一定要喝点豆浆。有人停牛奶改喝豆浆了，这方法也不一定好。牛奶可以接着喝，适当加点豆浆。

萝卜、南瓜、苦瓜、西红柿、大蒜、黑木耳和花粉，都是有益保健的食物。

下面，谈“谷、豆、菜”中的菜类。

国际会议上第一个提的菜是胡萝卜。为什么提胡萝卜？我国《本草纲目》里说它是养眼蔬菜。晚上看不到东西，特别是夜盲症，吃了好。而且，长期吃胡萝卜不容易得感冒。美国人认为胡萝卜是美容菜，养头发、养皮肤、养粘膜。常吃胡萝卜的人确实从里往外美容，这美容概念应该是内外和谐。在乌鲁木齐时，有人请我吃饺子，是胡萝卜馅的，他们起名叫俄罗斯饺子。我吃完后觉得很美。第一，它养粘膜，不容易感冒；第二，它健美；第三，它有点抗癌作用，而且对眼睛特别好。胡萝卜还不怕高温，多高温度营养也不受损失。现在，欧洲已经出现胡萝卜糕点了。

菜类中第二提的是南瓜。为什么提南瓜呢？它刺激β细胞，产生胰岛素。所以，常吃南瓜的人不易得糖尿病。还应该提苦瓜，它虽苦，但分泌类胰岛素物质，常吃苦瓜的人也不易得糖尿病。南瓜、苦瓜，我们这个年龄的人一定要常吃。

国际会议上还提到番茄，就是西红柿。在美国，红十字会发番茄秧，提倡每个家庭都种番茄、吃番茄，目的是预防癌症。这是五六年前才知道的。吃西红柿不易得癌症，你知道吗？预防子宫癌、卵巢癌、胰腺癌、膀胱癌、前列腺癌。我问大家：西红柿怎么吃？有人说：那还不简单，洗洗就生吃呗。还有人说切片放白糖，再喝点啤酒。如果是这么吃的，我告诉你：白吃了！西红柿里面有个东西叫番茄素，它和蛋白质结合在一块，因为周围有纤维素包裹很难出来，所以必须加温，加温到一定程度番茄素才出来。我告诉大家，西红柿炒鸡蛋最值钱了。还有西红柿汤，或者西红柿鸡蛋汤也是好的。请大家注意：生吃西红柿不抗癌。

大蒜，是抗癌之王。我刚一说大蒜怎么吃，有人就说：得加温吃。———你怎么什么都加温？我告诉大家，大蒜加温作用等于零！山东人、东北人最爱吃大蒜，一瓣瓣地吃，还说吃大蒜不得癌。但没几天他先得癌症了，什么原因？现在世界上都知道怎么吃大蒜，只有我们不知道。告诉大家，必须先把大蒜切成片，一片一片的薄片，暴露在空气里15分钟后食用，这样吃大蒜才有用。原来，大蒜本身不抗癌，大蒜素才抗癌，而且是抗癌之王。那天，我见人吃大蒜，他拿过一碗面，然后很快就把大蒜剥出来了，一瓣一瓣地吃，还不到5秒钟就吃下去了。连5秒钟都没有，这大蒜有什么用呀？一点用也没有。如果不按我的方法，那是白吃了。有许多人不吃大蒜，是因为它有味。不用怕，吃点山楂，吃点花生米，再嚼点好茶叶，就没味了。外国人每星期都吃大蒜，我们为什么不吃呀！吃饺子的时候，蘸大蒜末（切片或捣末都行）加醋就很好。
再讲讲黑木耳。黑木耳有什么作用呢？现在一到过年，心肌梗死的就比较多，而且年龄越来越小，年纪小的只有30岁。为什么过年时心肌梗死就多？两个原因：一个是高凝体质血稠，就是脂肪高；另一个是因为过年时吃高凝食物特别多。大家记住，血稠的人叫高凝体质。高凝体质的人加上高凝食物，所以过年时心肌梗死的人特别多，而且年龄不限。

心肌梗死虽然没治，但完全可以预防。有的大夫告诉你吃阿司匹林，为什么？阿司匹林使血不粘稠，不得心肌梗死。但吃阿司匹林的后果是什么？后果是眼底出血。现在很多人眼底出血，我劝大家不要吃阿司匹林了。现在欧洲已经不吃阿司匹林了，吃什么？吃黑木耳。
黑木耳有两个作用，其中一个是使血不粘稠。黑木耳的作用，是美国心脏病专家发现的。他发现以后，所有欧洲人、有钱有地位的人都改吃黑木耳，而不吃阿司匹林了。

什么样的人是高凝体质？答案是矮、粗、胖的人，特别是更年期的女同胞。而且，A1血型的人更容易成高凝体质血稠。还有，脖子越短越容易高凝血稠。防止心肌梗死，第一过年时不要胡吃海塞；第二多喝点好茶，活血化瘀；第三千万不要生气，一生气血就稠。喝白酒也容易血稠，要喝就喝红葡萄酒，一天不超过100毫升。

如果给你吃花生米，千万不要吃，实在要吃，把皮剥了吃。你看咱中国的花生米，如五香花生米、炒花生米、炸花生米，全都带皮。你到欧洲去看看，花生米没有带皮的，人家知道不要吃皮。有人说：“这皮不是有营养吗？”谁说的？我告诉大家，花生皮是提高血小板、止血用的，我们中老年人千万不要吃。

还有，看电视要注意，好电视就看会儿，不好的电视不看。为什么？长时间坐在那儿，血凝度会升高。我特别担心的是什么？本来就矮、粗、胖、没脖子，还在更年期，又是A1血型，胡吃海塞，然后一生气，又喝白酒，完了吃花生米不剥皮，他要不得心肌梗死，我这大夫不当了。

下面谈谈花粉。美国前总统里根曾受过枪伤，还得过一次恶性肿瘤，但他那么大岁数，现在还活着，只是得了老年性痴呆症。他为什么活得长？花粉在他身上起了很大作用。现在，欧洲、美洲都流行起花粉来了。我回国后一查历史，原来我们很早就有。武则天就吃花粉，慈禧太后也吃花粉。大家知道，花粉是植物的精子，它孕育着生命，营养最丰富，在植物里是最好的东西。古代就有了，但我们现在忽略了它。花粉在日本用得最多，不管多大年纪的人都用它美容，法国的模特也都用它。

据文献记载，治前列腺病药的成分，最早就是在花粉里发现的，如果用花粉治不好，药怕是也解决不了，最后就是肾功能衰竭，尿血，然后肾肿瘤。所以要早点治，而不要等到肾功能衰竭。其次，不少人胃肠道紊乱，女同胞特别多，造成习惯性便秘。如果吃泻药，容易得直肠癌、结肠癌。花粉有个名字叫“肠道警察”，吃了花粉以后，“警察”可以维持肠道秩序，避免了紊乱。
第三，花粉还具有健美作用，能维持体型。这就是花粉的三大作用。
花粉好，但要注意，不是什么花粉都能吃的，必须有选择。搞不好，非但不保健，还能吃出病来。有在街上拿塑料袋卖花粉的，几块钱一大兜，好几斤。你一看，这个便宜，齐教授说吃花粉好，买几袋。回家一吃，第二天上吐下泻，到医院看病花好几百。你找我，我不负这个责任。你记住，花粉必须具备三个条件才能用。

第一，破壁。花粉如果没有破壁，营养被硬壳包裹着，不能被人吸收。破壁需要经高科技处理。你研磨、高温，把营养都破坏了，而且破壁也不完全。必须要高科技手段，破壁完全，粒径均匀，低温保全营养才有用。
第二，消毒。花粉是野生的，容易污染，要消毒。消毒也有讲究。你上锅蒸蒸，再来几个大气压的蒸汽，细菌是死了，花粉也熟了，营养都破坏了，还吃它干吗？所以消毒不能用高温高压。
第三，脱敏。花粉是蛋白质，可能引起过敏反应。有些人一到春秋天就老咳嗽、打喷嚏，花粉过敏。所以，你要有选择。一般油菜花粉的过敏率比较低，所以，纯油菜花粉制成的产品比乱七八糟的杂花粉要好。但最重要的，花粉产品必须经过脱敏处理才能吃。

花粉必须具备破壁、消毒和脱敏这三条才能用。

吃动物，动物越小越有营养价值。

说完植物，再来谈谈动物问题。“吃四条腿的不如吃两条腿的，而吃两条腿的不如吃多条腿的。”这个概念在欧洲不一样。你参加宴会，假如有牛肉，又有猪肉，应该吃猪肉，牛肉的问题太多。第一有疯牛病，第二有口蹄疫，第三有不良胆固醇。如果有猪肉又有羊肉，吃羊肉；有羊肉又有鸡肉，吃鸡肉；有鸡又有鱼，吃鱼；有鱼又有虾，那就吃虾呀。这不是客气，动物越小蛋白越好，朴素的大众营养学就看动物的大小。国际会议上说，跳蚤的蛋白最好。跳蚤，别看它那么小，它可以跳1米多高，你信不信？如果把它放大到人那么大，它还不跳到月球上去？所以，有几个美国医生在琢磨怎么吃跳蚤呢。
现在 WHO（世界卫生组织）建议大家多吃鸡和鱼。那为什么不提虾呢？不是不提，而是虾太贵了，不容易普及。如果有虾，还是吃虾好。我现在掌握这样一个原则：要是有个原则：要是有虾，我就吃两口虾，这两口比你一肚子牛肉的蛋白都要多。鱼容易普及，鱼肉蛋白1个小时就能吸收，吸收率为100％，而牛肉蛋白3个小时才吸收。

鱼，对老年人尤其是身体虚弱的人特别合适。当然，虾比鱼还好。日本人寿命长，日本的长寿地区在海边，是吃鱼的地方。特别要吃小鱼、小虾，特别要吃全鱼（连头带尾），因为活性物质在小鱼和小虾的头部和腹部。你会不会买鱼买虾？要买就买小鱼小虾，而且吃全鱼全虾。这里头有学问。
还有一个吃的原则：吃东西要掌握量，并不是越多越好。吃七成饱，一辈子不得胃病，吃八成饱最多了，若吃十成饱，那两成是多余的，是废物，没有用。所以，建议大家进食做到0.618黄金分割：副食6主食4；粗粮6细粮4。
现在，人类吃动物吃得太多，而且粗细粮不平衡。我的一个病人，一口气吃6个大包子，20岁得了胃扩张，诊断结果，要么是等死，要么是胃切除。结果切除了大半个胃,天天往我这里跑。吃东西一定要适度，老年人特别要做到只吃七成饱。

物质平衡有个规律，我简单介绍一下。初生到5个月婴儿吃母乳最好，超过5个月母乳也不行了，需要42种以上的食品。人到老年，就需要得更多了。怎么办？幸亏法国有一个叫克莱门特的博士，他到非洲考察，发现乍得湖地区的土著人都健康长寿。当地人吃从湖里捞的一种东西。他们拿那东西包包子吃，然后喝用那东西做的汤。克莱门特把那东西拿回巴黎，一检验，原来是一种微藻，而且是螺旋状的，就起名叫它螺旋藻。

这里我还要强调一点。螺旋藻90年代在国内热过一阵就完了。而在国外30多年，一年比一年热，持续不衰。1984年，戚长敬教授上书中央，建议重视螺旋藻的研究。当时，宋平同志亲笔批示。国家“七五”、“八五”做了10年研究，结果有些人看这个能赚钱，一哄而上。当时国内生产螺旋藻的厂家论百计，可国际上生产保健品质量螺旋藻的不过几家。人家比我们傻？国家质检部门委托螺旋藻质量、功能权威，北大生命科学院的刘兆乾教授牵头做过一次抽检。从市场上买样品回来检测，结果绝大部分不合格。螺旋藻55％以上应是蛋白质，而有的样品甚至连蛋白质都提不出来，天知道是个什么东西！很多人买了劣质、假的螺旋藻，吃出病来了，怪螺旋藻不好，把很有价值的东西给毁了。

所以，选什么样的螺旋藻吃，比吃不吃的问题要大得多。不然，非但不保健、白花钱，弄不好还有生命危险。
螺旋藻的选择，第一是选藻种。泰国香米为什么跟其他的米不一样？种好。螺旋藻也一样，好的藻种营养物质多，差的就不行。第二，选培养环境。螺旋藻的吸附能力非常强。有的厂家用河水、湖水养，现在有几条河是干净的？那重金属、化学毒素全吸到螺旋藻里去了，人吃了哪还能保健？这样的事中央电视台报道过，国内大报也曝光过，可是现在还有很多人在买，图便宜。这样的人，就可能死于无知。

辐射对我们身体的影响很大，有4种预防办法。

第一喝绿茶；第二吃青菜、萝卜；第三吃螺旋藻，但要选好；第四吃藻福康。根据自己的经济条件选择一种，实在不行就吃青菜萝卜。

二、有氧运动

建议不要早上锻炼。晚上12点到凌晨3点，雷打不动要睡觉。
一条原则性的经验：不建议老年人早上做剧烈运动。
我建议大家傍晚锻炼。国际上规定了，饭后45分钟再运动。老年人的运动，散步就可以了，一次20分钟。
关于早上起床的时间，6点———供你参考。
开窗时间，上午9点至11点，下午2点至4点。为什么？因为上午9点以后污染空气下沉了，污染物质减少了，没有粉尘现象。各位注意，早上起来开窗户，不要在窗前大喘气，否则致癌物质、粉尘物质都跑到你肺里了，容易得肺癌。来自国外的警告说，早上6点至9点，是最危险的致癌时刻 。
再说说睡觉的问题。我们主张，如果头一天晚上没有睡好，就应该午睡。午睡时间是午饭后半小时，最好是睡一个小时，睡得太长，对身体没有好处。不要盖厚被子。晚上什么时间睡觉？我们从来不提倡早睡早起。如果晚上7点就睡，半夜12点就起来折腾，那没有用。我们主张在晚上10点到10：30间入睡。因为一小时到一个半小时进入深睡眠，是最科学的，这就是午夜12点到3点，这3小时雷打不动，什么也别干。这3小时就是深睡眠。如果这3小时睡好了，第二天起来一定精神焕发。如果你凌晨4点以后睡觉，那是浅睡眠。会睡与不会睡，大不一样。睡前洗个热水澡，水温40～50 摄氏度，会使睡眠质量高。

三、心理状态

长寿最大的优点，就是从年轻时就喜欢笑，到老了还笑，所以活得长。笑，在国际上已经成为健康的一个标准。
保健的第三个里程碑，是心理状态问题。如果心理状态不好，那你白吃白锻炼了，这是很重要的。

生气容易得肿瘤，全世界都知道。斯坦福大学做了个很有趣的实验：把鼻管搁在鼻子上让你喘气，然后再把鼻管放在冰水里十分钟。如果冰水不改变颜色，说明你心平气和；如果冰水变白了，说明你很内疚；如果冰水变紫了，说明你很生气。把那紫色的冰水抽出1～2毫升给小老鼠打上，1～2分钟后小老鼠就死了。所以，生气容易得肿瘤，这是个很严重的问题。我劝大家，谁让你生气，你别生气。如果你实在憋不住，我告诉大家，你看一下表，别超过5分钟，超过5分钟要坏事———血变紫了。

心理学会提出了五个避免生气的方法：一是躲避；二是转移，人家骂你，你去下棋、钓鱼，没听见；三是释放，但要注意：人家骂你，你又去骂别人，这不叫释放，释放是找知心朋友谈谈，要不然搁在心里是要得病的；四是升华，就是人家越说你不好，你越好好干；五是控制，就是你怎么骂我都不怕，这是最主要的一个方法。

国际会议上已经给我们提出警告了，让我们喝绿茶，吃大豆，睡好觉，常运动，不要忘记常欢笑。

国际公认六大保健饮料（只有此六类）：
1.绿茶（抗癌）（软化血管）（饭后用茶叶水簌口，可以防牙齿疾病）
2.红葡萄酒（少量）、红葡萄皮（延缓衰老，防自由基）（防止心脏病）（防止心脏突然停勃）（早晨不能剧烈运动）
3.豆浆
4.酸奶（防止有害菌，促生有利菌）
5.骨头汤（延年益寿）
6.蘑菇汤（提高抵抗力）

保健食品：
1.老玉米、玉米粥（防止高血脂）
2.荞麦（防止糖尿病）（高纤维，防止胃肠道癌症）（用淘米水可以洗掉农药）
3.薯类（防止便秘）（降血糖，降血脂，吸收毒素）
4.燕麦（防止糖尿病）
5.小米（安眠）（早上玉米粥、晚上小米粥）
6.芝麻
7.豆类（大豆行动计划：一把蔬菜一把豆、一个鸡蛋加点肉）

容易产生误解的：
1.（豆浆比牛奶更有利吸收，营养价值不次于牛奶）
2.（胡萝卜美容！！）
3.（苦瓜，防糖尿病）
4.（番茄素，番茄加热后产生番茄素，生番茄没有番茄素，西红柿炒鸡蛋；抗生殖系统癌、膀胱癌）
5.（大蒜素，大蒜切成薄片，空气中15分钟才产生大蒜素，不能加热；抗癌）
6.（黑木耳，可以防、治心肌梗塞，效果比阿司匹林还好）
7.（花生米的红皮，提高血凝性，容易心肌梗塞，所以最好剥皮吃）
8.（花粉，消毒、去皮、脱敏，然后食用，可以延年益寿；用在脸上可以美容，祛除所有斑点、皱纹、痤疮；食用还可以有利于治疗便秘
不但要保养好自己，还要告诉父母这些信息~~~~孝敬爸妈让他们健康长寿~~全家幸福