Saturday, October 30, 2010

Being "HUMAN"

"Being Human"
by Cherie Carter Scott

1. You will receive a body. You may like it or hate it, but it's yours to keep for the entire period.
2. You will learn lessons. You are enrolled in a full-time informal school called, "life."
3. There are no mistakes, only lessons. Growth is a process of trial, error, and experimentation. The "failed" experiments are as much a part of the process as the experiments that ultimately "work."
4. Lessons are repeated until they are learned. A lesson will be presented to you in various forms until you have learned it. When you have learned it, you can go on to the next lesson.
5. Learning lessons does not end. There's no part of life that doesn't contain its lessons. If you're alive, that means there are still lessons to be learned.
6. "There" is no better a place than "here." When your "there" has become a "here", you will simply obtain another "there" that will again look better than "here."
7. Other people are merely mirrors of you. You cannot love or hate something about another person unless it reflects to you something you love or hate about yourself.
8. What you make of your life is up to you. You have all the tools and resources you need. What you do with them is up to you. The choice is yours.
9. Your answers lie within you. The answers to life's questions lie within you. All you need to do is look, listen, and trust.
10. You will forget all this.

Friday, October 29, 2010


Go placidly amid the noise and haste,
And remember what peace there may be in silence.
As far as possible without surrender
be on good terms with all persons.

Speak your truth quietly & clearly; and listen to others,
even the dull & ignorant; they too have their story.
Avoid loud & aggressive persons,

they are vexations to the spirit.
If you compare yourself with others,
you may become vain & bitter;
for always there will be greater and lesser persons than yourself.

Enjoy your achievements as well as your plans.
Keep interested in your own career, however humble;

it is a real possession in the changing future of time.
Exercise caution in your business affairs;
for the world is full of trickery.
But let this not blind you to what virtue there is;
many persons strive for high ideals;
and everywhere life is full of heroism.

Be yourself.
Especially, do not feign affection.

Neither be cynical about love;
for in the face of all aridity & disenchantment it is perennial as the grass.

Take kindly the counsel of the years,
gracefully surrendering the things of youth.
Nurture strength of spirit to shield you in sudden misfortune.
But do not distress yourself with imaginings.
Many fears are born of fatigue & loneliness.
Beyond wholesome discipline, be gentle with yourself.

You are a child of the universe,
no less than the trees & the stars;
you have a right to be here.
And whether or not it is clear to you,
no doubt the universe is unfolding as it should.

Therefore be at peace with God,
whatever you conceive Him to be,
and whatever your labours & aspirations,
in the noisy confusion of life keep peace with your soul.
With all its sham, drudgery & broken dreams,
it is still a beautiful world.


"Throw your heart over the fence
and the rest will follow."

Norman Vincent Peale


The absence of evidence

is not evidence of absence.

Avenues Of Perspectives

"Good intention does not make a wrong thing right,
since actions are also evaluated by outcome.

A truly sincere good intent requires reasoning and analyzing various avenues of perspectives
beyond those that first appear,
before you manifest your intent into action."

Roozbeh Bahramali

Psoriasis and Anxiety

Psoriasis is associated with depression and anxiety. Learning to manage your skin condition may help reduce psychological symptoms as well.

Psoriasis is a common condition in which the body’s immune system reacts to normal cells, resulting in reddish, inflamed, scaly skin. According to a study in the Archives of Dermatology, people with psoriasis have a greater risk of depression and anxiety.

Research suggests that getting psoriasis under control can also lead to improvements in one’s emotional health. On the flip side, better emotional health can also improve psoriasis. There are several treatments available for this skin condition, but what works for one person may not work for the next. It’s important to know your options and keep working with your physician until you find a regimen that works for you.

Thursday, October 28, 2010

With Yourself

"Be gentle first
with yourself."

Lama Yeshe

Deliberate Creators

Deliberate Creators know that we are, at all moments, creating our future. Some of us are doing this creating 'deliberately' while others, by getting caught up in the swirl of events that surround us, are doing this creation 'by default'.

Which do you choose: to create deliberately or by default?

Deliberate Creators appreciate that what we resist, persists, and therefore make thoughtful determinations of where attention should be placed.

You'll know that you are Deliberately Creating Peace let go of the idea that you can only feel peaceful when everything around you is going a certain way and instead, recognize that you have the power within you to choose to experience peace.

Who (or what) have you allowed to destroy your sense of peace - and how can you reclaim it?

You'll know that you are Deliberately Creating Peace notice that, when someone "pushes your buttons", instead of expending your energy trying to get the other person to change, you search inside yourself and ask, "what happened inside me that led me to react that way to you?"

Whenever we feel a painful emotion (anger, resentment, jealousy, fear, depression, desire for vengeance, grief) this simply means that someone has activated one of our wounds and a powerful opportunity for healing lies right in front of us.

The next time you find that your 'buttons' have been pushed, where will you focus your attention -- inward or outward?

You'll know that you are Deliberately Creating Peace find yourself put off by anti-war demonstrations and the notion of judging and condemning the players in a dispute. Deliberate Creators understand that we cannot be engaged in a battle and be a source for peace at the same time.

Where are you investing your energy -- in a battle against war or in a commitment to peace?

You'll know that you are Deliberately Creating Peace find yourself focusing on what you are wanting instead of what you are not wanting. Deliberate Creators recognize that what we focus on expands and they give careful thought as to what they want to have expand in their lives.

You'll know that you are Deliberately Creating Peace when...instead of praying for an outside force to bring peace to others, you commit to being one who radiates peace from within.

Are you ready to become a source of Peace?

Avoiding Common Fitness Pitfalls

Starting a fitness program doesn’t have to be overwhelming when you are armed with the proper tools to get things rolling. Once you’ve committed to getting in shape, there are several things you can do to ensure you’ll exceed your short and long term fitness goals. There are also some things you should avoid at all costs to ensure you stay on the path to fitness and wellness. What exactly are the rules when it comes to fitness?

Write down your fitness goals. You’re more likely to stick with a program once you have set some specific goals.

Always strive to eat a well balanced diet that includes ample servings of vegetables and fruit.

Break down your meals so you are eating several mini meals per day.

Assess your current fitness level before starting an exercise program. By doing so, you’ll be able to establish goals that meet your specific fitness needs.

Consider talking with your health care provider before embarking on a fitness program, particularly if you are struggling with a health condition such as diabetes or obesity.

Supplement your diet with essential fatty acids. You can do this by eating two servings of fish per week.

Choose alternatives to satisfy your cravings when possible. Consider frozen fruit over ice cream or opt for a mini chocolate instead of the whole candy bar.

Always stretch before and after your exercise routine.

Don’t overdo it! Try doing too much at once and you’ll burn out swiftly. Slowly increase the intensity of your workouts.

Diversify your workout routine. If you do the same exercises day after day, you’ll quickly tire and are more likely to skip workouts.

Work out with a friend. You’ll help motivate each other.

Keep healthy snacks available at all times. You’re less likely to grab junk food if something good for you is readily available.

Don’t :
Over-train. Your body needs time to recover in between workouts.

Skip breakfast. Eating breakfast will jump start your metabolism and provide you with the energy you need to get through the day.

Skip stretching.

Skimp on sleep.

Set unrealistic goals. A healthy rate of weight loss is 1-2 pounds per week. If you have 50 pounds to lose, don’t expect it to come off overnight, you’ll set yourself up for disappointment.

Compare your successes and failures to others. Everyone is unique, and what works for some may not work for others.

Work out randomly. Work out regularly to maximize the benefits you’ll reap from a consistent fitness routine.

Give up. Consider talking with a friend in times of discouragement.

Forget to reward yourself on occasion. One of the most common mistakes first-timers make is taking on too much at once. You’ll be too sore and too tired within a few short days to continue. Always start out slowly, ALWAYS.

Always remember to keep an open mind and remain flexible when starting a new exercise routine. At times you may find it necessary to change your routine slightly. Life is a dynamic ride and you’ll find your fitness journey is too. If you’re willing to try new things and set reasonable expectations, you’ll reap the rewards of your fitness program and successfully achieve your fitness goals.

Happiness This Moment

“Happiness is simple.
Everything we do to find it is complicated.”

Karen Maezen Miller

We plan for it.
We talk about it.
We work toward it.
We look for it.
We try to create it.
We try to enhance it.
We hope to discover it.
We hope to hold onto it.
Sometimes we make happiness exhausting.

It isn’t some magical outcome, just beyond the horizon.
It isn’t a house, job, friend, or relationship away.
Happiness can only be felt right now in acceptance of the moment as it is.

How can you embrace today, in all its beauty and flaws, to make your “someday” now?

Wednesday, October 27, 2010

Making Some ROOM

"When you are full of problems there is NO ROOM for anything new to enter, NO ROOM for a solution.
So, whenever you can, MAKE SOME ROOM, and CREATE SOME SPACE
so that you may find the life underneath your present situation."

Eckhart Tolle


"Middle-class performers operate like there is an endless amount of time in a day, week, month, year and life.
The world class is extremely sensitive to time.
The great ones have a sense of urgency because they are operating at a level of awareness that constantly reminds them the present moment is all any of us really have.
The world class is on a mission to fulfill a dream, and they know the clock is ticking."

Steve Siebold

"Weigh-Ins" and Stress

3 Ways to Take the Stress Out of Your Weigh-Ins

Be clear with yourself about what that number on the scale really means. That number on the scale only tells you how much you weigh at that moment. It tells you absolutely nothing about what kind of person you are; what life has in store for you; whether or not you’ll ever look the way you want to look or feel the way you want to feel; or how other people see or think about you. If you experience thoughts or feelings like these just because you see an unwelcome number on the scale, then your expectations about what weight loss can do for you need a major overhaul.

Remind yourself that you are choosing to use the scale as a weight loss tool. It is NOT your judge, jury and executioner. It’s probably a good idea to post this reminder where you will see it each time you step on the scale. It can help to include a short list of the most important reasons why you are trying to lose weight in the first place, and some of the ways you can measure your progress towards those goals (besides the scale).

Use the number on the scale to actually help your program work for you. If you’re going to use the scale as a tool, you might as well do it right. Try keeping a journal (or better yet a computer spreadsheet) where you track your weigh-ins (daily, weekly or monthly), your total calories eaten during that time period, and your calories burned through exercise. Once a month, add the numbers up and see if things are going the way they “should” be. Figure out your total calorie deficit for the month, and see if your weight actually behaved according to the "3500-calorie deficit equals one pound lost" formula. If it didn’t, then try to figure out why, using a method like this:

First, go back to basics. About 90% of the “mysterious” differences between what should happen and what does happen can be traced to underestimating calorie intake and/or overestimating calories burned. For the next few weeks, double check yourself on your calorie counting, portion estimating, etc., and make sure you’re not leaving anything out of your nutrition tracking.

If that doesn’t solve the problem, figure that there may be something wrong with the estimates you are getting for your exercise calorie burning and/or your non-exercise calorie burning (your basal metabolic rate—BMR). Consider investing a little money in a heart rate monitor with a calorie estimating feature to wear during exercise, and/or having your BMR tested at a local gym with a device called the BodyGem (costs about $50). Use this info to adjust your calorie intake and/or your exercise, and see how this new plan works for the next month.

If all else fails, speak with a dietitian or your doctor to rule out any unusual metabolic problems, or medical issues. But again, 9 times out of 10, it's most likely a simple problem with getting the right numbers.

Above all, keep in mind that it is NOT a lower number on the scale that makes all the work you are putting into your weight loss efforts worthwhile. What makes it worthwhile is the increased happiness and other benefits that come with doing the best you can to eat a healthy diet, being as fit and active as you can, and doing all the other things that make you feel good about yourself.

These benefits depend much more on your attitude and the quality of your efforts than on any number you see on a scale. Shifting your focus from the scale to the quality and consequences of your own attitudes, perspectives, and efforts is the first step in moving from a “diet mentality” (which doesn’t work) to a “lifestyle change” (which can get you where you want to go).


"To laugh often and much;
to win the respect of intelligent people
and the affection of children,
to leave the world a better place,
to know even one life has breathed easier because you have lived,
this is to have succeeded."

Ralph Waldo Emerson

Tuesday, October 26, 2010


“Don’t fear failure so much that you refuse to try new things.
The saddest summary of life contains three descriptions: could have, might have, and should have.”


There are two basic human emotions that are the driving force behind each thought, each daily inspiration and that rare but pivotal new-chapter, life-changing decision.
The first is fear and the second, love.

The funny thing, however, is that they are intertwining forces.
In order to feel passionately about something, fear and love must coexist.

Conquering Fear

"Do the thing you fear to do and keep on doing it... that is the quickest and surest way ever yet discovered to conquer fear."

Dale Carnegie

Witnessing Acts of Kindness

Spend time with giving people.
Witnessing others’ acts of kindness can make us want to be more helpful.

Remember those commercials where someone offers his umbrella to a rain-soaked stranger? According to research in the journal Psychological Science, watching people perform altruistic acts doesn’t just feel good — it makes us want to be good too.

Kindness is contagious, so surround yourself with giving people. In doing so, you will provide positive role models for your kids, who might just grow up to be the kind of Good Samaritans that make others want to be better people too.

Monday, October 25, 2010

Punished By Our Anger

"You will not be punished FOR your anger; you will be punished BY your anger."


People won’t listen to me or take me seriously because all they see is an incoherent screaming ball of wrath.

The incoherence is another point – how can I articulate myself over the things I believe in if my anger stops me from getting my words in the right order?

Because I’m hung up on my anger, I can’t let it go which means it affects me physically. It makes me feel sick as my blood pressure soars; I begin to go deaf and everything starts to get fuzzy around the edges and I even get chest pains.

Being angry all the time is a lonely business. Not many people want to be around someone who can snap at the smallest incident.

Anger causes blindness. I can’t see the whole picture when I’m hell bent on venting my fury and exacting my will.

I always say things I regret when I’m gnashing my teeth – usually to the people I love the most.

Everything comes out, nothing is censored.

I have little joy in my life right now because everything gets under my skin and annoys me, and then I get irritated by this fact.


"Being content doesn't mean that everything is perfect.
It means that you've decided to look beyond the imperfections."



No matter what adverse situations come in front of you, no matter how many obstacles come in front of you, your happiness does not have to disappear.

An obstacle that comes will also go away. That obstacle comes and goes away but what belongs to you should not go. So, happiness is your property.

Whenever an obstacle comes, just think that it has come to go away.

When a guest comes to your home, it isn't that he has come as a guest and will go away having taken everything from your home.

So an obstacle has come and it will go away but it should not take away your happiness.

Happiness can always remain within you.

"Healthy Restaurants" and Caloric Intake

You're Likely To Order More Calories At A "Healthy" Restaurant

ScienceDaily (Sep. 5, 2007) — An important new study from the Journal of Consumer Research explains the "American obesity paradox": the parallel rise in obesity rates and the popularity of healthier food. In a series of four studies, the researchers reveal that we over-generalize "healthy" claims. In fact, consumers chose beverages, side dishes, and desserts containing up to 131% more calories when the main dish was positioned as "healthy".

"In our black and white view, most food is good or not good," explain Pierre Chandon (INSEAD, France) and Brian Wansink (Cornell University). "When we see a fast-food restaurant like Subway advertising its low-calorie sandwiches, we think, 'It's OK: I can eat a sandwich there and then have a high-calorie dessert,' when, in fact, some Subway sandwiches contain more calories than a Big Mac."

In one study, Chandon and Wansink had consumers guess how many calories are in sandwiches from two restaurants. They estimated that sandwiches contain 35% fewer calories when they come from restaurants claiming to be healthy than when they are from restaurants not making this claim.

The result of this calorie underestimation? Consumers then chose beverages, side dishes, and desserts containing up to 131% more calories when the main course was positioned as "healthy" compared to when it was not--even though, in the study, the "healthy" main course already contained 50% more calories than the "unhealthy" one.

"These studies help explain why the success of fast-food restaurants serving lower-calorie foods has not led to the expected reduction in total calorie intake and in obesity rates," the authors write.

What should people and health agencies do? In the final study, the researchers show that encouraging people to examine whether the restaurant's health claims actually apply to the particular food they ordered eliminates the "health halo" effects.

As they explain: "More generally, we need to think about food not just qualitatively (as in "good food -- bad food") but also quantitatively (as in "how many calories are in this meal?").

Pierre Chandon and Brian Wansink. "The Biasing Health Halos of Fast Food Restaurant Health Claims: Lower Calorie Estimates and Higher Side-Dish Consumption Intentions.

Wednesday, October 20, 2010

Dr. Crew Away

I will be in Toronto, Ontario, Canada teaching and

attending a conference until

Monday, October 24, 2010.

Mindful Attention

“The most precious gift we can offer anyone is our attention.
When mindfulness embraces those we love, they will bloom like flowers.”

Thich Nhat Hanh

When the day gets busy and the to-do list seems never-ending, attention can be a scarce commodity. Life becomes an exercise in multitasking, with technology as a constant diversion.

Yet there is nothing more valuable than the feeling of truly connecting with the people we love. Everything we do, all the goals we set, all the projects we juggle–it may lead to a great tomorrow but it can does not have to cloud the good that exists today. There is so much good in today, and people are at the center of it.

Reserve a little attention today for the ones you love. Never do we feel as alive, loved, and appreciated as when we are fully seen and engaged, without any distractions.


"To live is to choose.
But to choose well, you must know who you are and what you stand for,
where you want to go and why you want to get there."

Kofi Annan

First-Rate Version

"Always be a first-rate version of yourself,
instead of a second-rate version of somebody else."

Judy Garland

Kids and Overeating

Kids now get 27 percent of their calories from junk food.
Make sure they eat real meals to avoid all-day snacking.

Kids don’t need to nibble on food all day long — in fact, they shouldn’t. According to a study published in the journal Health Affairs, children in the U.S. now get 27 percent of their daily calories from junk food. The reason, it seems, is because many are snacking on sugary, high-calorie beverages and treats throughout the day, in addition to their regular meals.

Kids need structured meals that fill them up, so they won’t be constantly grazing throughout the day, explains adolescent nutritionist Alicia Dixon Docter, MS, RD, of Seattle Children’s Hospital. “When people eat constantly, insulin levels remain elevated, which can lead to an increase of fat storage on the body,” says Docter. Waiting every three hours to eat allows blood sugar levels to return to normal. Kids who never have the chance to experience hunger or fullness are also more likely to overeat.

Tuesday, October 19, 2010

Setting The Prisoner Free

“To forgive is to set a prisoner free and realize
that prisoner was you.”

Lewis B. Smedes

Nothing hurts more than resentment. When you sit around reliving painful stories, feeling angry and justified, it doesn’t right past wrongs. It doesn’t teach people how to treat you. It doesn’t in any way heal you.

All anger does is force you to relive a moment that’s come and gone. And all that dwelling can actually cause you emotional and physical disease–stress, anxiety, depression, high blood pressure, stomach ulcers, and even heart attack.

Every day we have a choice as to what we see in the world, and it starts in where we focus our thoughts.
Forgiveness sets you free.
It allows you to experience all the kindness in front of you without the weight of the hurtful behind you.

Only we can open our eyes to what’s good in our today by releasing the bad in yesterday.
What do you need to let go of today to create space for peace?


"Whoever is happy will make others happy, too."

Anne Frank

"As we light a path for others, we naturally light our own way."

Mary Anne Radmacher

"The only way to have a friend is to be one."

Ralph Waldo Emerson

Red Meat and Heart Disease

How to lower your risk of developing heart disease: Swap out red meat for other sources of protein, like nuts, fish and poultry.

We can reduce our risk of developing heart disease by limiting the amount of red meat in our diets. That, according to research published in Circulation: Journal of the American Heart Association.

The study found that those who ate two servings of red meat per day had a 30 percent greater risk of developing coronary heart disease, compared with those who ate half a serving per day. By switching out foods like burgers, hot dogs, bologna and bacon for nuts, fish, chicken or low-fat dairy, you may be able to significantly reduce your risk of heart disease.

Good choices for quick meals include turkey burgers, chicken without the skin and grilled salmon.

Monday, October 18, 2010


"Half our life is spent trying to find something to do with the time we have rushed through life trying to save.”

Will Rogers

What if there was nowhere to get to?
What if there was nothing to fight for or race toward?
What if there was no reason to get everything done any sooner than is comfortably possible?

Amazing possibilities present themselves when you consider that right now is the moment you’ve been waiting for.
That there’s no reason to stress or rush yourself–you’ll get where you’re going but right now is a perfect time to do and enjoy what you love.

Giving Love

If you think that love is what you want, you will go searching for it all over the place. If you think love is what you are, you will go sharing it all over the place.
The second approach will cause you to find what the searching will never reveal.

Yet you cannot give love in order to get it. Doing that is as much as saying you do not now have it. And that statement will, of course, be your reality.

No, you must give love because you have it to give. In this, you will experience your own possession of it.

Restaurant Portion Sizes

Portion sizes at popular restaurants are twice the size that they should be.
Avoid excess calories by eating half your entrée.

You don’t have to order a supersize meal to get a supersize portion. According to a study by the Center for Science in the Public Interest, most chain restaurants serve up dishes that are at least double the normal serving size. Because portion sizes are so big — and because most restaurant meals have more calories than they would if prepared at home — eating out once or twice a week can contribute to weight gain.

Split an entrée with your dining partner, or bag the leftovers for lunch the next day.

Friday, October 15, 2010

Staying Motivated

"People often say that motivation doesn't last.
Well, neither does bathing - that's why we recommend it daily."

Zig Ziglar

The Death of Fear

"Do the thing you fear most
and the death of fear is certain."

Mark Twain

Embracing The Day

“Happiness is not a matter of intensity but of balance, order, rhythm and harmony.”

Thomas Merton

Life is a constant series of changes, filled with excitement and monotony, forward-motion and inertia, fun and drudgery. Happiness is choosing to be in harmony with reality as it is in the moment. It’s amazing how much joy you can experience when you make the conscious choice to be where you are.

How can you embrace the day, with all it’s adventure or simplicity?

Massage and Grief

Know someone coping with the loss of a loved one?
Treat him or her to a massage, which may help console people who are grieving.

Soft-tissue hand and foot massages may help soothe people who are dealing with loss, according to a small study in the Journal of Clinical Nursing. People who had recently lost a family member to cancer were offered a 25-minute hand or foot massage once a week for eight weeks.

According to the study’s author, Dr. Berit S. Cronfalk, soft-tissue massage can activate touch receptors, which release oxytocin, a hormone that promotes relaxation and decreases anxiety.

Thursday, October 14, 2010


"There is some good in the worst of us and some evil in the best of us.
When we discover this, we are less prone to hate our enemies."

Martin Luther King, Jr.

"Never succumb to the temptation of bitterness."

Martin Luther King, Jr.

Changing Our Attitude

It is the energy you bring into the room. You can have a positive attitude about the events in your life , or you can come from a place of complaint and misery. You decide. You can consciously choose to respond in a positive way to almost any event or circumstance. A positive attitude is simply a choice you make.

Now we all know people with negative attitudes .They are the ones who constantly complain, whine, and moan. Nothing seems to go right for them. They are the perpetual victims in life. This is because they are operating at a lower frequency , and through the Law of Attraction they are attracting even more to complain about. The reason they tend to stay ''stuck'' in their negative lifestyles is because they are constantly focusing their thoughts and energy on their negative present and negative past. By doing so, they are creating the same future over and over.

On the other hand, we also know people with positive attitudes-the ones who always seem to be happy, the ones who really seem to have a handle on things in their life. They are more fun, their energy feels great to be around, and they are operating at a higher frequency.

Surround yourself with these positive, nourishing, uplifting people whenever you can. Spend your time with spiritually evolved people who encourage your growth and applaud your successes. Wrap yourself in a support network of inspirational people with positive attitudes and energy.

You can change your attitude and change your life.

Jack Canfield

Making Room

The yearning for a new way will not produce it.
Only ending the old way can do that.

You cannot hold onto the old all the while declaring that you want something new.

The old will defy the new;
the old will deny the new;
the old will decry the new.

There is only one way to bring in the new.

You must make room for it.

Muscle Gain Without Heavy Weights

You don’t have to lift the heaviest weights to build bigger muscles.
But you do have to do enough reps to exhaust your muscles.

Many gym-goers believe they have to pump iron with heavy weights to get the biggest muscle gain. But a new study at McMaster University shows you can build just as much muscle using lighter weights, as long as you reach muscle fatigue. That means keep going until you can’t lift anymore. This is especially good news for the elderly, people with arthritis and weight lifting novices.

Start with a weight that you can lift 12 to 15 times before fatiguing.
Repeat each exercise until you can no longer do another while still maintaining proper form.

Wednesday, October 13, 2010

What's In The Way?

“The greatest obstacle to connecting with our joy is resentment.”

Pema Chodron

Happiness isn’t so much a matter of what is there as it is about removing what’s in the way. You can’t possibly feel positive emotion when you’re holding onto things that bring you pain.

That’s not to say you can’t go through it. Life’s hard sometimes, and you’re allowed to hurt.

The question is: how long do you want to feel angry, bitter or resentful?

And more importantly: what can you clear away today so you can connect with your joy?

An Easy Weight Loss Strategy

It seems almost too easy to be true: New research shows drinking two glasses of water before meals can help you lose more weight.

Struggling to lose weight? Dropping a few extra pounds just got as easy as chugging two cups of water before you eat. Drinking water before every meal can help you feel full sooner, so you’ll consume fewer calories.

The research, presented at the annual meeting of the American Chemical Society, showed that people who are middle-aged or older and who drank two glasses of water before every meal ate 75 to 90 fewer calories at each sit-down. For some reason, this intervention did not work in younger adults. Surprisingly, no one compensated by eating more calories between meals. Over the course of 12 weeks, those who drank water before their meals lost almost 30 percent more weight than dieters who didn’t drink water before they ate. After one year, preliminary data shows that those who continued to drink water before meals not only kept those pounds off, but have even continued to lose a bit more — about 1.5 pounds on average.

Habits 3

"We first make our habits,
and then our habits make us."

John Dryden

Controlling Our Own Destiny

"Understanding that we control our own destiny is key to our success in life.
Simply put, when we decide how we want our life to be we must take responsibility and move forward."

Mac Anderson

Tuesday, October 12, 2010

Deliberately Present

“Appreciation is an excellent thing.
It makes what is excellent in others belong to us, as well.”


There’s work to do. And things to accomplish. And places to get to. And people to please.
There’s futures to create. And pasts to forget. And an endless string of days full of hours to be filled. We often spend then running, fantasizing or waiting, hoping it eventually turns into something good enough. Something worth valuing, something worth appreciating, something worth enjoying.

If we’re not deliberate, we can easily live life hopping from distraction to distraction, biding our time for something better. The truth is there is nothing better. This is life, in all it’s beauty and possibility–in the present moment. Life never happens in any other time.

Today, choose to marvel, bask, and celebrate the beautiful things and people around you. There will always be something in your life you’d rather avoid or escape. The place you’re trying to get to, though, lives and breathes right here, right now.

Loving Our Enemies

"Love your enemies."
Jesus (Matthew 5:44)

"Do to others as you would have them do to you."
Luke 6:31 (the "Golden Rule")

Jesus said: "A man was going down from Jerusalem to Jericho, when he fell into the hands of robbers. They stripped him of his clothes, beat him and went away, leaving him half dead. A priest happened to be going down the same road, and when he saw the man, he passed by on the other side. So too, a Levite [religious leader], when he came to the place and saw him, passed by on the other side. But a Samaritan [Samaritans and Jews generally disliked and were suspicious of each other] came where the man was; and when he saw him, he took pity on him. He went to him and bandaged his wounds ... and ... took him to an inn and took care of him. ...Jesus [said] "Go and do likewise."

Luke 10:25-37 (The Parable of the Good Samaritan)

No More Smalling Up Of Me

No More Smalling Up Of Me

No more meekly saying 'yes'

When my heart is screaming 'no'
No more taming of my feelings
So my power won’t show
No more hiding my exuberance
From disapproving eyes
No more watering down myself
So my spirit won't rise

No more 'smalling up' of me
Pretending I am not here
No more running from the music
And the spotlight's glare
No more living in this prison
Barricaded by my fears
No more turning and retreating
In the face of new frontiers

Even as I am speaking
I am taking shape and form
Harnessing my powers
Like a gathering storm
There's no obstacle so bold
As to dare stand in my way
I am taking back my life
And I am doing it today.

Jean Wilson

Monday, October 11, 2010

Be A Columbus

"Be a Columbus to whole new continents and worlds within you, opening new channels, not of trade, but of thought."

Henry David Thoreau


“You do not become good by trying to be good, but by finding the goodness that is already within you.”

Eckhart Tolle

One of the biggest misconceptions in life is that we need to be better than who we are to do good in the world.
We don’t; we just need to do what we can from the place where we stand.
That’s not to say we won’t learn, grow, and improve throughout our lives.

We will, all through life if we’re willing.
But just as we are, without needing to prove anything or be anything more, we can make a positive difference in the world.
All it takes is choice.

Parenthood and Blood Pressure

Worried that having kids will raise your blood pressure? Relax. Research suggests parenthood is actually linked to lower blood pressure.

If you’re on the fence about having kids, here’s one piece of information to consider: Raising kids may lower blood pressure. Though you may associate parenthood with sleepless nights and gray hairs, research at Brigham Young University suggests that the benefits may outweigh the sacrifices — at least when it comes to your health.

According to the report, published in the journal Annals of Behavioral Medicine, moms scored 12 points lower than non-moms in systolic blood pressure and seven points lower in diastolic blood pressure. This builds on the author’s previous research, which shows fulfilling relationships can help protect our health.

While this might add to the case to have kids, don’t bank on parenthood to lower your blood pressure. Regular exercise, maintaining a healthy weight and limiting salt intake are your safest bets on that front.

Saturday, October 9, 2010


Every thought you think and every word you speak is an affirmation.
All of your self-talk, your internal dialogue, is a stream of affirmations.
You're using affirmations every moment whether you know it or not.
You're affirming and creating your life experiences with every word and thought.


"In order to fly, all one must do is simply miss the ground."

Douglas Adams


Cut all negative ties.

Easier said than done right? Wrong. Whatever causes you stress, whatever requires so much effort that it actually causes you strain, physically or mentally, cut it out! You don’t need it.

It could be anything from the people in your life, to the things you do, or to the food you eat. Anything that causes you stress isn’t worth your time. Trust me. Once I cut out all the negative people in my life, I had a clearer mindset which made it much easier to reach my goals and be happy.

Friday, October 8, 2010

Volume Limits

Protect your child’s ears: Set volume limits on iPhones and iPods instead of just telling them to “turn it down!”

With kids being plugged into MP3 players and hands-free cell phones all the time, it’s probably no surprise that hearing loss among teens is up by 30 percent. According to a study in the Journal of the American Medical Association, one in five adolescents suffers from hearing damage. It’s no secret that listening to loud music is a huge risk factor for teens. Educate your kids about the dangers of listening to too-loud headphones, or buy them a set with a volume limiter. If your child uses an iPhone or iPod, you can set a volume limit on their device by going to settings and selecting iPod. Click on Volume Limit. Adjust the sounds to your preferred level and lock in your settings.

Thursday, October 7, 2010

Turning A Life Around

"Too often we underestimate the power of a touch, a smile, a kind word, a listening ear, an honest compliment, or the smallest act of caring, all of which have the potential to turn a life around."

Leo F. Buscaglia

Tell Them

"The density of people in society is so thick that we forget that life will end one day.
And we don't know when that one day will be.
So please, tell the people you love and care for that they are special and important.
Tell them, before it is too late."

Paula Fox


Don't be afraid of high hopes
or plans that seem to be out of reach.
Life is meant to be experienced,
and every situation allows for learning and growth.

Motivation is a positive starting point,
and action places you on a forward path.
A dream is a blueprint of a goal not yet achieved;
the only difference between the two
is the effort involved in attaining
what you hope to accomplish.

Let your mind and heart urge you on;
allow the power of your will
to lead you to your destination.

Don't count the steps ahead;
just add up the total of steps already covered,
and multiply it by
faith, confidence, and endurance.

Always remember that
for those who persist,
today's dreams are transformed
into tomorrow's successes.

~ Kelly D. Caron ~

Wednesday, October 6, 2010


“No valid plans for the future can be made by those who have no capacity for living now.”

Alan Watts

Tomorrow isn’t something you race towards in avoidance of today; it’s something you actively create by engaging in today.

Choose to be where you are.
Be part of the group; get in the conversation; find joy where you can; and fully experience your hours.
Only by embracing what is can you visualize what could be.
Only by learning to value the moment can you appreciate the future when it’s here.

My True Self

I do not need anyone's permission
to be my true self.


“Action may not always bring happiness;
but there is no happiness without action.”

Benjamin Disraeli


“To be fully alive, fully human, and completely awake is to be continually thrown out of the nest.”

Pema Chodron

Never do we feel more empowered than when we empower ourselves.
Take a chance today.
Do something that scares you.
Try something that excites you.
Be someone who inspires you.
Today is your chance to live life as you’ve always imagined it.

Tuesday, October 5, 2010

What We Believe

"Men often become what they believe themselves to be.
If I believe I cannot do something, it makes me incapable of doing it.
But when I believe I can, then I often can acquire the ability to do it even if I didn't have it in the beginning."


More Times Than You Will Know

"One of the most wonderful things about having a positive attitude is the number of people it touches,
many times in ways you'll never know."

Mac Anderson

Follow Your Heart

Follow your heart,
never surrender your dreams.
Constantly work towards your goals.
Believe in yourself, and always be truthful.
Take time to enjoy life's pleasures.
Keep your mind open to new experiences.
Think before acting,
but don't forget the joys of spontaneity.

Make your own decisions.
Look out for yourself,
but remember that you share this universe with others.
Look for the good in others,
everybody has their own song to sing.
Live each moment to the fullest,
for a moment too soon becomes a memory.
Look for opportunities, not guarantees.

Hope for the best.
Give people a chance to love you,
for that is how you learn to love.
Live your life for yourself,
but always be considerate of others.
Believe in tomorrow,
for it holds the key to your dreams.

Melissa Ososki

Mindfulness Training

Daily mindfulness training can combat the effects of a high-stress situation.
Buffer your mood with deep breathing exercises.

We all know how stressful situations can get the better of us. They can make us irritable, distracted and even forgetful. Practicing mindfulness techniques can help.

Researchers at the University of Pennsylvania studied the effects of mindfulness training — learning how to be present in the moment without reacting emotionally — on a military group about to be deployed to Iraq. They found that the more time spent on daily mindfulness exercises, the better their mood and working memory.

Mindfulness allows us to not get lost in our thoughts or emotions, and instead teaches acceptance of the situation. To begin, sit in a comfortable, upright position, somewhere you won’t be disturbed. Set a timer for 10 minutes so you won’t have to glance at the clock. Gaze somewhere in front of you as you focus on your breath. Notice the sensations, like the rise and fall of your chest and abdomen. If thoughts arise, just acknowledge them and then let them go and come back to the focus of your breath. Don’t judge yourself harshly for stray thoughts, for it is the nature of the mind for thoughts to arise.

The practice is to recognize when you have been carried away by them. Pay attention to each moment and each breath during this time. Take this time for yourself and see how much better you feel at the conclusion.