Wednesday, August 28, 2013

I Choose ~

PLUS 3 (+3)

Blessed day all ~
Hoping today finds you awakening to new adventures and new opportunities, not settling for anything less than what you are able give in return.

Stop and consider all that you have in your life at this very moment and ask yourself these three important questions:
1) What/who do I love most in this world?
2) What can I NOT afford to live without? 
2) If today was my last day on this earth, what do I want my mark on it [the world] to look like? (What is your legacy?)
Now, stop and consider how these decisions play into your health and the personal decisions you make each and every day.

The Story: Yesterday, I hit another milestone as I turned 44 years of age. The milestone . . . I have lived 3 years longer than my mother who passed away at the age of 41 from a massive stroke. She was thoughtful, beautiful, and inspiring to so many who knew her.  To this day, I still hear stories about my mother from friends and family that are still around to tell those stories. From a 12-year old point of view at the time, she could do no wrong. So if I were to ask my mother the three important questions I posed above, here is what I believe her response would have been:
1) children, husband, family and friends
2) cigarettes
3) love

My mother's choice to make cigarettes part of her lifestyle cost her dearly. Stop and consider the choices you make regarding your health. Now, look beyond your individual body and think about the circle of influence you have on those closest to you - your spouse, your children, extended family and friends. You have the ability to choose and influence not only your journey but your destination. Let your experiences teach you, and those around you, that life is worth experiencing at its fullest. 

I challenge youHow can you make your health just as important as those individuals/things you cannot live without?  What is your +3 moment?

Put your plan in place and then put it in motion. Nothing idle ever moves.

Blessings and Namaste~

Wednesday, August 14, 2013

Waiting ~

Hoping this day finds you energized about the start of school; passionate about learning a new skill to keep you sharp-minded; hopeful that a new day brings new opportunity and mindful that we don't waste it.

Have you ever sat and waited for something? How many times? How often did it not come? Now ask yourself, "if I took the initiative and tried to make something happen for myself would I be more satisfied with the result?"

Life is about choices. We can either choose to be a participant or choose to be an observer. Of course, there are benefits and risks to both sides. But if you are stuck in the middle and not choosing either, well then, you are really in an interesting place we call "limbo."  Limbo is the place where vanilla, gray, neutral, "maybe," and someday resides. How many people do you know live in limbo? I know several. At times, I have even caught myself living in this limbo place. It is a form of waiting as though we are attaching an action verb to limbo and forcing it to move. Yet, what are we waiting for?  

We are lucky enough to have been given the exact amount of years, days, hours, minutes and seconds of life up until this very moment. We may not know what next year or next week brings, but who's to say we will be given that chance? Tomorrow is a gift, and today is the present. Therefore, stop waiting for it/him/her to arrive. Go out and take on the day with the confidence of a child who has no concept of waiting. I have 3 of them living in my home and they remind me that life is about living, not waiting.  I have faith in you.


Saturday, August 3, 2013

Into the Light

May the light in you shine upon the darkness and illuminate all that is good.  May you share your gifts and talents with others so that peace and goodness rains down. May all that unsettles you be put at ease and blessings bestowed upon you with each breath. ~God bless

Friday, May 24, 2013

Soldier On!

Blessed day all ~
Hoping this day finds you anticipating a long, relaxing weekend, taking time to honor those who served selflessly so that we may enjoy the right and ability to live free.
Memorial Day is a day of remembering the men and women who died while serving in the United States Armed Forces. Formerly known as Decoration Day, it originated after the American Civil War to commemorate the Union and Confederate soldiers who died in the Civil War. By the 20th century Memorial Day had been extended to honor all Americans who have died while in the military service.   More detail:
When we think our day is long and our work cumbersome, think of a soldier who took the tough job of fighting for your right to have a job in a free society.
When we think we are entitled to the homes we live in and the cars we drive, think of a soldier who left their car and home to fight for your freedom.
When we demand respect without giving it, think of a soldier who fought to earn respect on the battlefield.
Remember, the freedoms we experience today aren't free. They were paid for with the blood of our forefathers, brothers and sisters so that we may experience freedoms that many in the world envy.  When life gets tough, think about a soldier and the sacrifices they made. Soldier on!
Recommended site visits and reads:
Did you know?  Indianapolis has the most memorials in the US outside of Washington D.C.
Indianapolis Medal of Honor Memorial - (breathtaking!)
USS Indianapolis (tragic story)
Veterans Memorial Plaza
Indiana War Memorial Museum
Colonel Eli Lilly Civil War Museum inside Soldiers & Sailors Monument
American Legion Mall

Friday, May 17, 2013

Wishful Thinking

Hoping this day finds your dreams visualized, your mind clear and your path drawn out. 
We all have dreams. I am talking about the kind of dreams that we envision acting upon some day. You know, that "some day" when we win the lottery, or when life slows down, or after the kids go to college. Have you ever written those dreams down, or even put pictures of your dreams on the refrigerator or your computer to help channel your energy toward it?
Life runs at a speed we can keep up with (for the most part), however, there are times that the speed of life passes us by and we are merely observers of other people's dreams - in some respects, our dreams are being lived out by other people. Are we just as capable and deserving? Absolutely! So, how to we get there . . . how do we live out those dreams?
Step one -
Write them down. Clearly write and articulate your dream as though you are living it right now! What does it look like? What does it feel like? How are you experiencing it and who are you experiencing it with? The more detail you can provide, the more real it feels and becomes.
Step two -
Put a plan in place. How much does it cost? How long will it take you to save/put aside funds? Are there any special advisers you need to enlist to be part of your Dream Team?
Step three -
Select a Dream Advisor. The purpose of this individual is to hold you accountable for not only mapping out your dream, but taking the necessary steps to make your dream a reality. There are many out there who are Dream Advisers or Counselors whose sole purpose is to help you make your dream a reality. It's that simple. 
If it's so simple, why do we make it so hard?  Fear. Fear of failing. Fear of disappointment. Fear of rejection by others who think our dreams are silly.
So I ask you - what is your dream?  To become an entrepreneur? To run a marathon? To take a trip to another country? What ever it is, you are capable. You are deserving. Life is about living, so why not live your dreams? It is waiting for you. Go get it!  I believe in YOU!

Wednesday, May 8, 2013

May today there be peace within

May today there be peace within.
May you trust that you are exactly where you are meant to be.
May you not forget the infinite possibilities that are born of faith in yourself and others.
May you use the gifts that you have received and pass on the love that has been given to you.
May you be content with yourself just the way you are.
Let this knowledge settle into your bones and allow your soul the freedom to sing, dance, praise and love.
It is there for each and every one of us.

Tuesday, May 7, 2013

Tales From Superwoman's Cape - Let the Security Blanket Go!

Most women will tell you that if they could do it all and have it all, they would. As guru's of multi-tasking, both professional women and full-time mothers find a way to juggle multiple things at once. While the juggling act may not be efficient or feel productive at times, it has become an unspoken expectation of the job description women have come to own. We are all Superwomen in our own right. If our capes could talk, what would they say? Oh, the stories they would tell!

Let the security blanket go!
I have heard and read the small pocket-size books "Don't Sweat The Small Stuff, It's All Small Stuff."  Easy enough, right?  Well, what happens when the small stuff begins piling on top of one another, like individual bricks being stacked? At some point, the weight of each of these bricks begins to weigh us down, causing us to lose strength, stamina, and focus which, in turn, affects our performance as mothers, spouses, friends, daughters and professionals.

If each one of these bricks were individual tasks, like carpooling, grocery shopping or fixing dinner we may be able to delegate these responsibilities or even pay someone to do them for us.  However, what if these bricks were mental blocks. Mental blocks comprised of negative self talk, or worse, negative comments made by people we respect and love.  Those mental blocks (or bricks) become more difficult to push away because we internalize them, right? Suddenly there is an immovable back pack affixed to us that is tightly secured. In some instances they become our security blanket - interesting thought! Our superwoman cape is replaced by a security blanket; a blanket that allows us to wallow in sorrow, defeat, negative self talk that takes us no where but down. Enough!!

Time to put the security blanket away and let go of those things that anchor you, resisting you to take flight and soar! "Where do I begin?" you say -

1. Start by walking. Yes walking. Get your body moving and your blood pumping. Increased circulation will improve mental well being and help change your negative internal perceptions of your self.
2. Surround yourself with positive people. There are enough negative ones to drag anyone down. Find  those individuals who believe in you and will uplift you.
3. Share your dreams. Talking about them helps bring them to life. Writing them down puts a plan in motion.
4. Regroup. How do you begin and end your day? Make sure it is positive on both ends and productive in the middle and involves something you aspire to be or do. Put inspiration back in your daily routine.

Soon, you will begin to take flight and bring out your inner Superwoman!



Let joy be your habitual way of responding to the world. Make a commitment to look for joy everywhere. Offer joyful commentary wherever possible. Reach out to others in cheerfulness. Go on a rampage of appreciation, rather than discussing the evils of the world. Use every opportunity to radiate joy.  ~ Dr. Wayne W. Dyer

Thank you Dr. Wayne W. Dyer!

Monday, May 6, 2013

Fire Fighter vs Bricklayer: Don't Allow Yourself to Be Derailed

A few weeks back, I allowed myself to be derailed by people I placed confidence, admiration and respect. Looking back, I recognized that there was always a lot of chaos and swirl cycling around those same individuals.  At the time, I equated it to busy-ness and momentum that comes with running a business. I, too, got caught up in it, sucked in by it and frequently redirected to put out fires. As a result, the job I was brought in to do shifted, as did my focus and confidence in myself.  Lesson learned.

Now, as I stand in a much calmer place, I realize that it was self-generated chaos that allowed certain individuals an opportunity to bring structure to that chaos, providing a type of job security, if you will.  How, then, could the value I bring to the table be truly realized or even recognized, when the main focus was on the fire in the room?  Hmmm. When someone arrives with a fire hose to put out the fire, it's hard to recognize the bricklayer strengthening the foundation of the building.

6 Key takeaways:
1. Know what kind of leader you are following.  A fire fighter or a bricklayer.
2. Know what leadership truly values.  A fire fighter or a bricklayer.
3. Decide which one you are/want to be. A fire fighter or a bricklayer.
4. Share your successes along the way. Tell someone. It's easy for you and leadership to get distracted by frequent fires.
5. Have frequent meetings with leadership so you build not only a stronger relationship, but value. Don't let a secondary person do that on your behalf. You never know what is being said, or not said.
6. Constantly build your own foundation. Build your own network and skills so you realize your personal value proposition.

Blessings ~

Wednesday, April 17, 2013

Challenging Confidence

Blessed day all ~
Hoping this day finds you inspired to move forward with confidence and purpose in yourself, your vision and your faith.
Life presents many challenges and obstacles that can crumble some of the strongest and wisest people we know. These challenging circumstances are often beyond our control, yet they provide a valuable opportunity for us to reach beyond our boundaries to overcome fear. Some call these life lessons. We all have them, or will have them, at some point in our lives. We can choose to become stronger or weaker because of them.
Have the confidence to choose to become stronger. Have the confidence to reach out to others to help give you strength. Find the confidence to become better than you are today by educating yourself, finding a mentor or improving yourself in some way.
I have faith in you!
Blessings and Namaste,

Tuesday, March 5, 2013

Stop Sitting, Move More, to Avoid Diabetes

Time spent in sedentary behavior — sitting or lying down — has a stronger impact on diabetes risk than does moderate to vigorous physical activity (MVPA) in adults, new research shows.

"This is the first work to demonstrate that sedentary behavior might have a greater bearing on diabetes risk factors than exercise in adults at risk of the disease," lead author Joseph Henson, a PhD student from the Leicester Diabetes Center, United Kingdom, told Medscape Medical News. He reports his findings together with colleagues in a report published online February 27 in Diabetologia.

For more on this story read more - Stop Sitting, Move More

Thursday, February 28, 2013

Stop. Breathe ~

Life moves at a rapid pace, so much so that people can forget to eat. Who does that? Most days, I find myself feeling like a ping pong ball running from one meeting to the next trying to fit everything in. At 6:00pm I cannot begin to recall what I did at 8:00am, other than I know it involved drinking a cup of coffee to flip the switch in my brain to the "ON" position.  Upon arriving home the demands don't stop as my youngest (19mos) demands mommy time, my pre-teen daughter hugs me and needs my ear to discuss what happened at school, and my teenage son requires a daily hug just to know I am home. My husband, well, he has needs too as we fight to find time to chat in between toddler chatter and brother-sister banter.  Breathe. . . . . . .

Technology is supposed to make things simpler. Easier. More efficient.  In many respects they do, however, they give us a false sense that we can now do MORE with the same amount of time we had before technology. I may be able to do more, but I feel exhausted. My batteries drained. Yet feel a void, or sense of loss as though I am still missing out. Breathe . . . . . . .

My toddler quickly runs over and wedges himself between me and the counter as I stand at the sink washing dishes and his sippy cups, demanding my attention chattering "Up! Up! Up!" As I pick him up and stare into his big blue eyes, the smile on his face and his adoring dimples redirect my focus. He gently lays his head on my shoulder and I stop. Breathe. And remember that the void, the sense of loss I felt earlier, is gone. Breathe ~ ~ ~

Wednesday, February 27, 2013

Advanced Breast Cancer in Young American Women: On the Rise?

In the past 30 years, there has been a small but significant increase in the incidence of advanced breast cancer in American women 25 to 39 years of age, according to a study published in the February 27 issue of JAMA.

During the same period, there was no increase in advanced disease in older women, according to the researchers, led by Rebecca H. Johnson, MD, from the Seattle Children's Hospital and the University of Washington.

In the young women, the incidence of breast cancer with distant involvement at diagnosis increased from 1.53 per 100,000 women in 1976 to 2.90 per 100,000 women in 2009. This is an absolute difference of 1.37 per 100,000, and is an average compounded increase of 2.07% per year (P < .001) over a 34-year interval.

For more information on this story, click here Advanced Cancer in Young American Women - Continue

By Nick Mulcahy
Feb 26, 2013
MedScape Medical News

Friday, February 22, 2013

Dietary Recommendations for Healthy Children

AHA Scientific Position:  The American Heart Association has dietary recommendations for infants, children and adolescents to promote cardiovascular health:

Start in Infancy:
  • Breast-feeding is ideal nutrition and sufficient to support optimal growth and development for about the first 4–6 months after birth. Try to maintain breast-feeding for 12 months. Transition to other sources of nutrients should begin at about 4–6 months of age to ensure sufficient micro nutrients in the diet.
  • Delay introducing 100 percent juice until at least 6 months of age and limit to no more than 4–6 oz/day. Juice should only be fed from a cup.
  • Don't overfeed infants and young children — they can usually self-regulate the amount of calories they need each day. Children shouldn't be forced to finish meals if they aren't hungry as they often vary caloric intake from meal to meal.
  • Introduce healthy foods and keep offering them if they're initially refused. Don't introduce foods without overall nutritional value simply to provide calories.
The American Heart Association recommends this eating pattern for families:
  • Energy (calories) should be adequate to support growth and development and to reach or maintain desirable body weight.
  • Eat foods low in saturated fat, trans fat, cholesterol, salt (sodium), and added sugars.
  • Keep total fat intake between 30 to 35 percent of calories for children 2 to 3 years of age and between 25 to 35 percent of calories for children and adolescents 4 to 18 years of age, with most fats coming from sources of polyunsaturated and monounsaturated fatty acids, such as fish, nuts and vegetable oils.Child eating salad
  • Choose a variety of foods to get enough carbohydrates, protein and other nutrients.
  • Eat only enough calories to maintain a healthy weight for your height and build. Be physically active for at least 60 minutes a day.
  • Serve whole-grain/high-fiber breads and cereals rather than refined grain products. Look for “whole grain” as the first ingredient on the food label and make at least half your grain servings whole grain. Recommended grain intake ranges from 2 oz./day for a one-year-old to 7 oz./day for a 14–18-year-old boy.
  • Serve a variety of fruits and vegetables daily, while limiting juice intake. Each meal should contain at least 1 fruit or vegetable. Children’s recommended fruit intake ranges from 1 cup/day, between ages 1 and 3, to 2 cups for a 14–18-year-old boy. Recommended vegetable intake ranges from ¾ cup a day at age one to 3 cups for a 14–18-year-old boy.
  • Introduce and regularly serve fish as an entree. Avoid commercially fried fish.
  • Serve fat-free and low-fat dairy foods. From ages 1–8, children need 2 cups of milk or its equivalent each day. Children ages 9–18 need 3 cups.
  • Don’t overfeed. Estimated calories needed by children range from 900/day for a 1-year-old to 1,800 for a 14–18-year-old girl and 2,200 for a 14–18-year-old boy.
This eating pattern supports a child's normal growth and development. It provides enough total energy and meets or exceeds the recommended daily allowances for all nutrients for children and adolescents, including iron and calcium.

More on this story, go to: Dietary Recommendations - Continued

Driving the Market for Healthy Kids Snacks

According to a USDA survey of nearly 10,000 children, twice as many kids today eat snack foods than did 20 years ago. For children younger than nine, nearly half of their recommended caloric intake comes in the form of snacks – while according to the CDC the rate of childhood obesity has more than tripled since 1980.

Thanks to strong educational efforts by First Lady Michelle Obama, the Center for Disease Control and numerous non-profit organizations, parents today are taking this threat seriously, intent to do better and committed to providing their children with healthier snacking options. When examining their buying habits, it’s clear that they want snacking options that are delicious, nutritionally balanced, travel well and appeal to children.

For more on this story go to:  Healthy Kids Snacks - continued

Wednesday, February 20, 2013

Attitude = Success

In these challenging times, your success will depend on the attitude you choose daily and how you decide to embrace change. The success you experience in you life and career will depend on the choices you make every day. You don't get to vote on how you are perceived. How others see you is their reality no matter what you might have intended. Although we judge ourselves by our intentions, we often misjudge others by our own perceptions of their behaviors. How others respond to you as a team member, employee or friend will depend entirely on their experience of you.

Strategies to help you demonstrate the kind of personal leadership that will serve you in your life and career include:
  • Take ownership of others' perceptions of you
  • Don't stretch yourself too thin
  • Keep your eye on the road
  • Manage your reputation by choosing a positive disposition
  • Show that you care
  • Become a champion of others
  • Adopt and attitude of service
  • Find meaning in what you do every day
I know I have a long way to go, but I am sold on the power of teamwork and human kindness to help me forge ahead.

Blessings ~

Saturday, January 26, 2013

Seeking Truth

Hoping this day finds you seeking the truth in all you do so that it grounds and validates your values, your purpose, and clarifies your vision moving forward.
We live in a world where events and information are influencing or even changing our beliefs, our values and even questioning our purpose. While this can be a good thing in some respects, there are times when it can be destructive to the fabric of our being. Are you able to discern the difference?

As you seek clarity in your faith, seek out the sources you know will offer honest, factual information. Then research some more. As you seek clarity in your purpose, seek out those individuals and resources that will help you reveal your inner strengths, motivations, abilities and talents. As you seek clarity in your values, seek out those individuals and sources from your past that taught, influenced and mentored you to where you are now - then create a path for how you plan to continue forward with the knowledge you now have.
I cannot stress enough the importance of seeking the truth in life and all that entails. In many respects, it will involve a journey as the answers won't be found overnight. It is an experience you must endure to reveal your inner-self and where you fit in it all. This experiential journey will be the lesson and help reveal the clarity you seek.
I wish you many blessings in your journey toward the truth.

Friday, January 25, 2013

Women have to work HARDER than men to lose weight and get fit

Great article by Anna Hodgekiss Women have to do about 20% more exercise to get the same benefits And while exercise alone might be enough for men to lose weight, women also have to look at their diet to get the same results experts say body composition such as muscle mass and hormones to blame. It's bad news for women who work out with their partners. Scientists have discovered that when it comes to the benefits of exercise, the odds appear to be firmly stacked against the fairer sex. New research suggests that women have to do a lot more exercise to get the same health benefits as men, in terms of both diet and fitness. Read more: PUBLISHED:12:23 EST, 24 January 2013| UPDATED: 12:43 EST, 24 January 2013