Thursday, October 20, 2011


Happiness is not a matter of events, it depends upon the tides of the mind.
Alice Meynell

Fortify yourself with contentment, for this is an impregnable fortress.

Happiness depends more on the inward disposition of mind than on outward circumstances.
Benjamin Franklin

There is only one way to happiness, and that is to cease worrying things which are beyond the power of our will.

I have learned to seek my happiness by limiting my desires, rather than attempting to satisfy them.
John Stuart Mills

Friday, October 7, 2011

A Powerful Quote from Steve Jobs

"Your time is limited, don't waste it living someone else's life. Don't be trapped by dogma, which is living the result of other people's thinking.

Don't let the noise of other's opinion drowned your own inner voice.

And most important, have the courage to follow your heart and intuition, they somehow already know what you truly want to become.

Everything else is secondary."

-Steve Jobs

Remembering Steve Jobs

Steve Jobs was born February 24, 1955, to two University of Wisconsin graduate students who gave him up for adoption. Smart but directionless, Jobs experimented with different pursuits before starting Apple Computers with Stephen Wozniak in the Jobs' family garage. Apple's revolutionary products, which include the iPod, iPhone and iPad, are now seen as dictating the evolution of modern technology.

Steven Paul Jobs was born on February 24, 1955, to Joanne Simpson and Abdulfattah "John" Jandali, two University of Wisconsin graduate students who gave their unnamed son up for adoption. His father, Abdulfattah Jandali, was a Syrian political science professor and his mother, Joanne Simpson, worked as a speech therapist. Shortly after Steve was placed for adoption, his biological parents married and had another child, Mona Simpson. It was not until Jobs was 27 that he was able to uncover information on his biological parents.

As an infant, Steven was adopted by Clara and Paul Jobs and named Steven Paul Jobs. Clara worked as an accountant and Paul was a Coast Guard veteran and machinist. The family lived in Mountain View within California's Silicon Valley. As a boy, Jobs and his father would work on electronics in the family garage. Paul would show his son how to take apart and reconstruct electronics, a hobby which instilled confidence, tenacity, and mechanical prowess in young Jobs.

While Jobs has always been an intelligent and innovative thinker, his youth was riddled with frustrations over formal schooling. In elementary school he was a prankster whose fourth grade teacher needed to bribe him to study. Jobs tested so well, however, that administrators wanted to skip him ahead to high school—a proposal his parents declined.

After he did enroll in high school, Jobs spent his free time at Hewlett-Packard. It was there that he befriended computer club guru Steve Wozniak. Wozniak was a brilliant computer engineer, and the two developed great respect for one another.

After high school, Jobs enrolled at Reed College in Portland, Oregon. Lacking direction, he dropped out of college after six months and spent the next 18 months dropping in on creative classes. Jobs later recounted how one course in calligraphy developed his love of typography.

In 1974, Jobs took a position as a video game designer with Atari. Several months later he left Atari to find spiritual enlightenment in India, traveling the continent and experimenting with psychedelic drugs. In 1976, when Jobs was just 21, he and Wozniak started Apple Computers. The duo started in the Jobs family garage, and funded their entrepreneurial venture after Jobs sold his Volkswagen bus and Wozniak sold his beloved scientific calculator.

Jobs and Wozniak are credited with revolutionizing the computer industry by democratizing the technology and making the machines smaller, cheaper, intuitive, and accessible to everyday consumers. The two conceived a series of user-friendly personal computers that they initially marketed for $666.66 each. Their first model, the Apple I, earned them $774,000. Three years after the release of their second model, the Apple II, sales increased 700 percent to $139 million dollars. In 1980, Apple Computer became a publically traded company with a market value of $1.2 billion on the very first day of trading. Jobs looked to marketing expert John Scully of Pepsi-Cola to help fill the role of Apple's President.

However, the next several products from Apple suffered significant design flaws resulting in recalls and consumer disappointment. IBM suddenly surpassed Apple sales, and Apple had to compete with an IBM/PC dominated business world. In 1984 Apple released the Macintosh, marketing the computer as a piece of a counter culture lifestyle: romantic, youthful, creative. But despite positive sales and performance superior to IBM's PCs, the Macintosh was still not IBM compatible. Scully believed Jobs was hurting Apple, and executives began to phase him out.

In 1985, Jobs resigned as Apple's CEO to begin a new hardware and software company called NeXT, Inc. The following year Jobs purchased an animation company from George Lucas, which later became Pixar Animation Studios. Believing in Pixar's potential, Jobs initially invested $50 million of his own money into the company. Pixar Studios went on to produce wildly popular animation films such as Toy Story, Finding Nemo and The Incredibles. Pixar's films have netted $4 billion. The studio merged with Walt Disney in 2006, making Steve Jobs Disney's largest shareholder.

Despite Pixar's success, NeXT, Inc. floundered in its attempts to sell its specialized operating system to mainstream America. Apple eventually bought the company in 1997 for $429 million. That same year, Jobs returned to his post as Apple's CEO.
Much like Steve Jobs instigated Apple's success in the 1970s, he is credited with revitalizing the company in the 1990s. With a new management team, altered stock options, and a self-imposed annual salary of $1 a year, Jobs put Apple back on track. His ingenious products such as the iMac, effective branding campaigns, and stylish designs caught the attention of consumers once again.

In 2003, Jobs discovered he had a neuroendocrine tumor, a rare but operable form of pancreatic cancer. Instead of immediately opting for surgery, Jobs chose to alter his pescovegetarian diet while weighing Eastern treatment options. For nine months Jobs postponed surgery, making Apple's board of directors nervous. Executives feared that shareholders would pull their stocks if word got out that their CEO was ill. But in the end, Job's confidentiality took precedence over shareholder disclosure. In 2004, he had a successful surgery to remove the pancreatic tumor. True to form, in subsequent years Jobs disclosed little about his health.

Apple introduced such revolutionary products as the Macbook Air, iPod, and iPhone, all of which have dictated the evolution of modern technology. Almost immediately after Apple releases a new product, competitors scramble to produce comparable technologies. In 2007, Apple's quarterly reports were the company's most impressive statistics to date. Stocks were worth a record-breaking $199.99 a share, and the company boasted a staggering $1.58 billion dollar profit, an $18 billion dollar surplus in the bank, and zero debt.
In 2008, iTunes became the second biggest music retailer in America-second only to Wal-Mart. Half of Apple's current revenue comes from iTunes and iPod sales, with 200 million iPods sold and six billion songs downloaded. For these reasons, Apple has been rated No. 1 in America's Most Admired Companies, and No. 1 amongst Fortune 500 companies for returns to shareholders.

Early in 2009, reports circulated about Jobs' weight loss, some predicting his health issues had returned, which included a liver transplant. Jobs had responded to these concerns by stating he was dealing with a hormone imbalance. After nearly a year out of the spotlight, Steve Jobs delivered a keynote address at an invite-only Apple event September 9, 2009.

In respect to his personal life, Steve Jobs remained a private man who rarely discloses information about his family. What is known is Jobs fathered a daughter with girlfriend Chrisann Brennan when he was 23. Jobs denied paternity of his daughter Lisa in court documents, claiming he was sterile. Jobs did not initiate a relationship with his daughter until she was 7 but, when she was a teenager, she came to live with her father.

In the early 1990s, Jobs met Laurene Powell at Stanford business school, where Powell was an MBA student. They married on March 18, 1991, and lived together in Palo Alto, California, with their three children.

On October 5, 2011, Apple Inc. announced that co-founder Steve Jobs had died. He was 56 years old at the time of his death.

Tuesday, October 4, 2011


Life is like a coin. You can spend it any way you wish, but you only spend it once.
Lillian Dickson

Tell me, what is it you plan to do with your one wild and precious life?
Mary Oliver

We are given one life, and the decision is our whether to wait for circumstances to make up our mind, or whether to act, and in acting, to live.
Omar Nelson Bradley

Life is short; Live it up.
Nikita Khrushchev

Let us endeavor to live, so that when we die, even the undertaker will be sorry.
Mark Twain

You only live once - but if you work it right, once is enough.
Joe E. Lewis

Tomorrow life is too late; live today.

STOP Afternoon Sugar Cravings!

Does that morning Danish leave you craving another treat two hours later? Do you grab a candy bar to cope with your afternoon slump -- and then reach for a cola to get out of your post-slump slump?

If you’ve found that munching sugary snacks just makes you crave more sugary snacks, you’re not alone. Eating lots of simple carbohydrates -- without the backup of proteins or fats -- can quickly satisfy hunger and give your body a short-term energy boost, but they almost as quickly leave you famished again and craving more.

Why Do We Crave Sugar?
There are many reasons why we go for sweet things.
That appetite may be hardwired. "Sweet is the first taste humans prefer from birth," says Christine Gerbstadt, MD, RD, a dietitian and American Dietetic Association
(ADA) spokeswoman. Carbohydrates stimulate the release of the feel-good brain chemical serotonin. Sugar is a carbohydrate, but carbohydrates come in other forms, too, such as whole grains, fruits, and vegetables.
The taste of sugar also releases endorphins that calm and relax us, and offer a natural "high," says Susan Moores, MS, RD, a registered dietitian and nutrition consultant in St. Paul, Minn.  

Sweets just taste good, too. And that preference gets reinforced by rewarding ourselves with sweet treats, which can make you crave it even more. With all that going for it, why wouldn’t we crave sugar?

The problem comes not when we indulge in a sweet treat now and then, but when we over-consume, something that’s easy to do when sugar is added to many processed foods, including breads, yogurt, juices, and sauces. And Americans do overconsume, averaging about 22 teaspoons of added sugars per day, according to the American Heart Association, which recommends limiting added sugars to about 6 teaspoons per day for women and 9 for men.

How to Stop Sugar Cravings: 8 Tips to Use Right Now
If you're craving sugar, here are some ways to tame those cravings.
  • Give in a little. Eat a bit of what you’re craving, maybe a small cookie or a fun-size candy bar, suggests Kerry Neville, MS, RD, a registered dietitian and ADA spokeswoman. Enjoying a little of what you love can help you steer clear of feeling denied. Try to stick to a 150-calorie threshold, Neville says.
  • Combine foods. If the idea of stopping at a cookie or a baby candy bar seems impossible, you can still fill yourself up and satisfy a sugar craving, too. "I like combining the craving food with a healthful one," Neville says. "I love chocolate, for example, so sometimes I’ll dip a banana in chocolate sauce and that gives me what I’m craving, or I mix some almonds with chocolate chips." As a beneficial bonus, you'll satisfy a craving and get healthy nutrients from those good-for-you foods.
  • Go cold turkey. Cutting out all simple sugars works for some people, although "the initial 48 to 72 hours are tough," Gerbstadt says. Some people find that going cold turkey helps their cravings diminish after a few days; others find they may still crave sugar but over time are able to train their taste buds to be satisfied with less.
  • Grab some gum. If you want to avoid giving in to a sugar craving completely, try chewing a stick of gum, says nutrition advisor Dave Grotto, RD, LDN. "Research has shown that chewing gum can reduce food cravings," Grotto says.
  • Reach for fruit. Keep fruit handy for when sugar cravings hit. You'll get fiber and nutrients along with some sweetness. And stock up on foods like nuts, seeds, and dried fruits, says certified addiction specialist Judy Chambers, LCSW, CAS. "Have them handy so you reach for them instead of reaching for the old [sugary] something."
  • Get up and go. When a sugar craving hits, walk away. "Take a walk around the block or [do] something to change the scenery," to take your mind off the food you’re craving, Neville suggests.
  • Choose quality over quantity. "If you need a sugar splurge, pick a wonderful, decadent sugary food," Moores says. But keep it small. For example, choose a perfect dark chocolate truffle instead of a king-sized candy bar, then "savor every bite -- slowly," Moores says. Grotto agrees. "Don’t swear off favorites -- you’ll only come back for greater portions. Learn to incorporate small amounts in the diet but concentrate on filling your stomach with less sugary and [healthier] options."
  • Eat regularly. Waiting too long between meals may set you up to choose sugary, fatty foods that cut your hunger, Moores says. Instead, eating every three to five hours can help keep blood sugar stable and help you "avoid irrational eating behavior," Grotto says. Your best bets? "Choose protein, fiber-rich foods like whole grains and produce," Moores says.

Monday, October 3, 2011

Afternoon Energizers!!!

Do you get that afternoon slump even on plenty of sleep? It’s normal.

“Natural circadian rhythms cause your core temperature to drop between 1 and 3 o’clock, making your brain think it’s bedtime,” says Michael Breus, PhD, author of The Sleep Doctor’s Diet Plan.

Stay alert by:

1. Taking A Nap/Caffeine Break Combo

If you’re home during the day or have an office door you can close, quickly drink a cup of cool coffee or black tea, then take a 20-minute nap. (Set a timer on your phone or computer so you don’t oversleep.) After 20 minutes, the caffeine should start kicking in and you will have gotten some rest while waiting, says Dr. Breus.

2. Doing Jumping Jacks

Vigorous exercise (the kind that really boosts your heart rate quickly) is the next best thing to a nap in terms of making you feel refreshed, says Ann Romaker, MD, medical director of St. Luke’s Sleep Disorder Center in Kansas City, Missouri. Even short bursts of activity can increase levels of adrenalin and cortisol, two body chemicals that give a shot of energy to your system.

3. Strolling In The Sunshine

Natural light blocks melatonin, a chemical your body produces to induce drowsiness, so stave off the sleepies by getting out and walking around the block on the sunny side of the street. Bonus: Getting your muscles moving will increase blood flow to the brain and help you wake up, says Kathy Gromer, MD, director of the Minnesota Sleep Institute.

Is Burning Calories Enough for Healthy Weight Loss?

Cardio machines at the gym, like treadmills and stair climbers, count the number of calories you burn during your workout.  Using this number as a goal or an indicator of healthy weight loss is not always a good thing to do.

The reason you cannot depend on burning calories to achieve and maintain a healthy weight or body composition is because some food cannot simply be burned off.  This is the reason why healthy eating is so important to diet plans. 

Carbohydrates do not just hang out in your body and wait until you start sweating at the gym, then magically exit, leaving you a couple pounds lighter.  Carbs are composed of a substance that embeds fat into fat tissue, so they promote the process of gaining fat.  Plus, eating lots of carbs causes blood sugar spikes, which raise insulin levels.  High insulin levels make it nearly impossible for fat to leave the tissue.

Even if you include good nutrition and diet food in your eating plans, consuming sugary snacks and refined grains all the time is not okay.  Healthy meals need to be made up of food that serves a good purpose (not securing fat in your body).

Eating right and exercising go hand-in-hand.  One cannot be ultimately effective without the other.  And ignoring how to eat healthy can make your exercise efforts null and create frustration with your lack of healthy weight loss.

Create a healthy eating plan that utilizes good nutrition that works for healthy weight loss.

Friday, September 16, 2011

Benefits of having a good posture

Do you have a good or bad posture? As you are reading this, how is your posture right now? Are you sitting upright? Are you slouching your back? Have you totally sunk into your chair?

Why Have A Good Posture?

There are 5 key benefits from maintaining a good posture.
  1. Facilitates breathing: A good posture naturally enables you to breathe properly. I started appreciating this after I started meditating regularly a few months back, coupled with a good posture. I found a really a huge difference in the amount of air I could inhale between sitting up straight and slouching. This is why yoga, pilates and meditation exercises pay so much attention on getting your posture and sitting positions right.
  2. Increases concentration and thinking ability: When you are breathing properly, you increase your thinking ability too. Our brain requires 20% of oxygen to do its job properly. More air, more oxygen. More oxygen, more brain food. More brain food leads to more thoughts and ideas.
  3. Improve your image: People with good postures look smarter and more attractive. Have you ever seen someone with a bad posture and felt the person seemed unkempt, even though the person has not said or done anything yet? On the flip side, someone with a good posture naturally exudes an aura of assertiveness and appeal.
  4. Feel even better about yourself: When you have a good posture, it helps to make you feel more self-confident, without even doing anything else different. Try sitting in a bad posture now for 30 seconds. Now, switch to a good posture for 30 seconds as well. Is there any difference in how you felt?
  5. Avoid health complications: A bad posture results in several complications over time, such as increased risks of slipped disc, back aches, back pain, pressure inside your chest, poor blood circulation. When I was studying in business school, I had a professor back who suffered from a slip disc when he was younger. Unfortunately, he can’t straighten his back ever since the incident and he now walks with a permanent slouch.

So, What Is A Good Posture?

Contrary to popular belief, a good posture does not mean keeping your spine totally straight. I used to have that misconception and it deterred me from keeping a good posture since it was just so tiring having to keep my back so straight all the time. If you feel it is exhausting whenever you try to maintain a good posture, it’s probably because you are trying to keep your back fully straight. Trying to keep your back/spine fully straight is actually as detrimental to your back as a slouched posture. By constantly tightening your back muscles, you end up straining it in the process.
A good posture means maintaining the two natural curves at your back – (1) the concave curve from base of your head to your shoulders and (2) the concave curve from your upper back to the base of your spine. It’s like the shape of 2 C’s on your back. Refer to the image on this page for an illustration.
When you are in the right posture, it should feel almost effortless to maintain the position. When you stand, your weight of your body should be evenly distributed across the balls of feet (not the heels or the front).
Take a minute out now and examine your current posture in front of a mirror (full-length if possible; otherwise get one that allows you to see at least the upper half of your body). Does it fit the description of a good posture? If not, spend a few seconds to adjust your posture to the right one before you continue to read the article

How To Improve Your Posture

Here are 13 tips which can improve your posture and keep it that way. :D I’ve tried all of them (except #13, since I don’t have back problems) and they work great in maintaining a good posture for me :D
  1. Identify your key motivation for having a good posture: Why do you want a good posture? Is it to improve your breathing? To boost others’ perception of you? Feel more confident about yourself? To avoid health problems? Be clear on your underlying desire so you can remind yourself of it whenever you feel lazy to do anything about your posture.
  2. Pretend your body is held by a string: This is an analogy I read somewhere before which I find helpful. It might sound weird, but it’s pretty effective. Pretend that your spine and head is held up by a string from the ceiling all the time. If you are lying down, pretend the string is held in a direction parallel to the ground. Focus on keeping your spine and head aligned with the string while relaxing other parts of your body. Usually people end up tensing all other parts of their body when trying to keep a right posture. What this does is it keeps you focused on keeping your back straight and loosening your other muscles.
  3. Set a reminder to check in on your posture: Many of us may have the intention to keep a good posture, but we usually forget about it after like 5 minutes! A reminder in the form of a post-it note, item in your calendar, alarm, etc definitely helps. The frequency is up to you, from once a day to as frequent as every 15 minutes. With sufficient reminders, you will start kicking into a good posture naturally soon.
  4. Get a head, shoulder and back massage: If you have always been in a bad posture, you will find that it’s hard to change your posture due to the hardening of your joints. I found that getting a massage loosens up my joints, which makes it easier for me to get into a better posture afterward.
  5. Eliminate bad habits that cultivate bad postures: This includes watching TV/reading while lying down, working under dim light (which results in slouching), sleeping on your stomach (apparently 7% of people do that!).
  6. Get a good quality chair: A good chair will be one that has a sufficiently firm and dense cushion with back support. For me, I prefer the back of the chair to run up to at least my shoulders so I can place them against it.
  7. Place your butt at the innermost edge of the chair: This seemingly benign tip actually helps set the right base for your posture. Many people have bad postures because they place their butt on the middle or towards the end of the chair. This causes them to lean/slouch forward and hunch since there is no support behind their backs to press against.
  8. Get a back cushion: This was pretty effective for me when I first started improving my posture. Buy a seat cushion and put it at the back of your chair. Whenever you sit, make sure your back is wedging the cushion against the chair. Whenever you lean forward, the cushion will fall down, which will act as a reminder to shift back into your proper posture.
  9. Ground both your feet when standing or sitting. This means having both feet planted flat on the floor and not resting your weight on a particular foot, which is a very common habit. While sitting, try not to cross your legs. This helps to keep the upper part of our body straight.
  10. Invest in a good bed and pillow: Get a mattress that is firm and not too soft. The soft mattresses where you sink into may feel nice and comfy initially, but is not good for your back/posture. In the hotels I’ve stayed in before for my past business trips, some of the hotels had really soft mattresses and pillows which just left my back and neck aching in pain the next day!For your pillow, consider investing in an orthopedic pillow. There are quite a few different designs in the market now. The most common is contour pillows, which are pillows that arch and support your head – I have been using one since I was 17. Another type is the neck pillow, a horse shoe shape pillow which is great for traveling.
  11. Avoid carrying heavy items: Just the act of carrying heavy items is bad for our shoulders and back. Attempting to do so over an extended period of time gradually leads to hunched shoulders and backs. If you are a student, you probably do this every day with all the books for classes. For professionals, it might be your laptop and work materials which you have to lunge around to and fro. If it’s not possible to reduce the load of things you carry around, you can consider getting a trolley bag or roller bag – these are really convenient and are becoming common place.
  12. Engage in exercises which strengthen your back: These include pilates, yoga, exercise balls and simple stretching. If you do sit-ups or crunches, ensure you are using the right technique (click on the link for more details) – otherwise, you will end up hurting your back instead.
  13. Get a professional assessment: If you have an extremely bad posture and a history of back injuries or back aches, it will be good to visit a chiropractor or physical therapist for a professional assessment. He/she can advise you on how to better take care of your back

Thursday, September 8, 2011

De-Stress in 3 minutes or Less!

What is the single, most common problem that most dieters face when trying to lose weight? Will power? Nah. Temptation? Sometimes. Emotional eating? Bingo! That’s why it takes so much more than good intentions and information about nutrition and exercise to be successful. The ability to manage difficult situations and feelings effectively—without turning to food and eating—is a necessary foundation for a successful weight loss plan and healthy lifestyle.

Fortunately, there are many proactive steps you can take to keep functioning on all your mental cylinders during tough times. These steps range widely from basic relaxation techniques to the development of a reliable support network. Other options include:
  • Keeping a food journal to help you identify your emotional eating triggers
  • Cultivating mental and emotional well-being through practices like meditation, mindfulness, massage, and yoga
  • Developing good problem solving skills
  • Turning to the Message Boards for help and support when you need it; offering help to others as a way to get your mind off your own troubles and gain a little perspective on things
But all of these things take time, and there are many instances when you need something you can do right now, to keep yourself grounded, focused and able to make good decisions. After all, you don’t always have time to take a walk, relax in a hot bath or call a friend to talk things over. That’s what we’ll be talking about here—a 3-minute trick for handling stressful situations in the moment.

Minute 1: Stay Grounded
Emotional eating happens when you lose your connection to your grounded self. Stress itself is not what makes you reach for something to eat. In fact, stress is often a good thing and your grounded self knows this! We need the physical stress of exercise to keep our bodies in good shape just as we need the stress of intellectual and emotional challenges to keep our minds healthy.

Nine times out of ten, what really leads to emotional eating is getting caught in a "mind storm" of worst-case scenarios, projections, misinterpretations, and all the emotional overreactions that come with these thoughts. This "storm" turns a manageable challenge into something that makes you feel helpless, overwhelmed, ashamed or afraid—and sends you to the kitchen to find something to stuff those extreme feelings. When you can stay grounded in the moment of stress, you have many more options.

Here are some simple ideas to keep you grounded when something (or someone) pushes your buttons and your feelings start to spiral out of control:
  • Take a few deep breaths. (You can also count to 10, if that helps.) If the stressful situation involves someone else, take a timeout and agree to continue the discussion in a few minutes.
  • Remind yourself where you are. Take a look around, noticing and naming the colors and shapes in the space around you.
  • Notice the physical sensations you are experiencing. Whether it's a sinking feeling, turmoil in your stomach, tension in your hands or jaw, restricted breathing, or heat on the back of your neck, try to name the feelings that go with the sensation. Is that sinking feeling fear, or dread? Is the heat a symptom of anger?
The idea here is to stay in your body and in the moment—with what’s real—instead of going inside your mind where all those unreal scenarios are just waiting to get spun out-of-control.

Minute 2: Reality Check
Once you’re calm enough to start thinking productively, put all those thoughts that are clamoring for attention inside your head through a quick reality check. Here are several very common thought patterns that have no place in reality. Do any of these apply to you?
  • All or nothing thinking
    Example: You go over your calorie limit or eat something on your “forbidden” list, and then decide to keep eating because you’ve already “blown it” for today. Reality: Weight loss is not a one-day event. If you stop overeating now, you’ll gain less and have less to re-lose later. That’s something to feel good about!
  • Reading your own thoughts into someone else’s words
    Example: Someone made a mildly critical or unsupportive remark to you, and you feel completely devastated. Reality: The more bothered you are by such remarks, the more likely it is that you are being overly critical of yourself. When you treat yourself with respect, what others say won’t matter nearly so much.
  • Either-Or thinking
    Example: You make a mistake or have a bad day and feel like a complete and hopeless failure. Reality: No one does well all the time. Mistakes are a necessary and valuable opportunity to learn—if you don’t waste them by getting down on yourself.
  • Taking care of other people’s business
    Example: Something is going badly for someone you care about, and you feel responsible, or pressured to fix it. Reality: People need to learn from their own problems. You aren’t doing anyone a favor by trying to fix things just to make yourself feel better.
Minute 3: Putting Things in Perspective
Most common problems that you face in everyday life are much easier to handle when you keep them in perspective and avoid making mountains out of molehills. Here are some questions you can ask yourself to make sure you aren’t in the mountain-making business:
  • How big a deal is this, anyway? If I knew I was going to die in a week, would this be something I would want to spend this minute of my remaining time on?
  • Will any bad things happen if I postpone thinking about this until I have more time to figure things out?
  • Do I have all the information I need to decide how to respond to this? Do I really know what’s going on here, or am I making assumptions? Am I worrying about things that might not even happen? What do I need to check out before taking action?
  • Is there anything I can do right now that will change or help this situation?
  • Am I trying to control something I can't, like what other people think, say, or do?
  • Have I really thought through this problem, and broken it down into manageable pieces I can handle one-at-a-time?
Use this approach whenever your thoughts or situations begin to feel overwhelming, and you'll quickly find that the mountains that seem impossible at first can quickly morph into what they really are—manageable hills that you DO have the ability to climb. All it takes is three little minutes of your time.

Thursday, August 18, 2011

Art Mecca Live!


The Speakout Presents the PREMIERE of: ArtMecca Live!

Your favorite Live Talk Show with performances, interviews and more!
See Live performances, and find out what's going on in the world of today's movers & shakers in Music, Art, Activism, and Artivism!

This month will feature: Designer Holly Kai Hurd; HBO's Brave New Voices Denver Team: Minor Disturbance 2010; and the music of Nik "Musa" Ridley!

Held Every 3rd Thursday; 8-10pm at:
Dayton Street Theatre 1468 Dayton St. (Dayton/Colfax)

Doors 7p / Show 8p (Promptly) / $7.00
Wine/Beer/Beverages/ and food available!

Support a PRS Sister

If you are looking for something to do in the Springs please go support a local PRS Sister who is an actress in the play The Crucible down in the Springs,

The info is at the website


Alicia "Lisa" Young, Mary Kay Independent Beauty Consultant

Colorado African Festival

Greetings ALL

     Please consider blessing Brother Jeff and crew with your presence at the inaugural Colorado African Festival this weekend.  Friday's reception is a fundraiser for Brother Jeff's various organizations and SIFA Children's choir.  The reception is $25.  Saturday is an all day FREE festival.  Both events are family friendly.  Please see the description of the event below and feel free to hit me with questions/concerns.  I hope to see you all this weekend.  Blessings and...



Colorado Aids Walk

Colorado Aids Walk

PRS was well represented August 13th and joined by two new PRS Members and our favorite Denver minister Cameron Moore! We had a blast from 7:30 AM to 9AM just talking and enjoying ourselves and getting to know eachother more. We were the group that had the most fun however… we danced and laughed and laughed some more J

PRS is really coming alive and starting to make an impact in the community and that was the goal. To bring women and actually all people in general on a positive note. While embracing every aspect of the individual and creating a support system that is real and drama-free.

At the walk there were many big organizations represented and each team had a common color or shirt to stand for their organization. We of course wore purple! It was so amazing seeing so many people come together for such a good cause. We ended up raising $275 towards the cost and raising awareness for this disease. Our original goal was $100! Please join us at our September event where we will go to the Denver Rescue Mission and serve the less fortunate…

Thakn you to all of you who participated in the walk and we look forward to many more times :-)

Email us at to get on our mailing list!

We finally crossed the finish line! It felt like the walk was 100 miles because it was so hot out but we made it!!!

Wednesday, August 3, 2011

Do you have healthy nails?

Nails make it easier to pick up small things, clean a frying pan, and scratch an itch. They also provide an external sign of your health, with weak, brittle nails often signaling some nutritional deficiency. Ignore your nails and you could wind up with painful ingrown nails or annoying fungal infections.
Follow these 14 tips for not only well-groomed, but healthy nails on all 20 fingers and toes.

1. To keep your nails hydrated, rub a small amount of petroleum jelly into your cuticle and the skin surrounding your nails every evening before you go to bed or whenever your nails feel dry. Keep a jar in your purse, desk drawer, car — anywhere you might need it. Not a fan of petroleum jelly? Substitute castor oil. It’s thick and contains vitamin E, which is great for your cuticles. Or head to your kitchen cupboard and grab the olive oil — it also works to moisturize your nails.

2. Wear rubber gloves whenever you do housework or wash dishes. Most household chores, from gardening to scrubbing the bathroom to washing dishes, are murderous on your nails. To protect your digits from dirt and harsh cleaners, cover them with vinyl gloves whenever it’s chore time. And for extra hand softness, apply hand cream before you put on the rubber gloves.

3. When pushing back your cuticles (it is not necessary to cut them) come in at a 45-degree angle and be very gentle. Otherwise the cuticle will become damaged, weakening the entire nail, says Mariana Diaconescu, manicurist at the Pierre Michel Salon in New York City.

4. Trim your toenails straight across to avoid ingrown toenails. This is particularly important if you have diabetes.

5. Dry your hands for at least two minutes after doing the dishes, taking a bath/shower, etc. Also dry your toes thoroughly after swimming or showering. Leaving them damp increases your risk of fungal infection.
6. Air out your work boots and athletic shoes. Better yet, keep two pairs and switch between them so you’re never putting your feet into damp, sweaty shoes, which could lead to fungal infections.

7. Wear 100 percent cotton socks. They’re best for absorbing dampness, thus preventing fungal infections.

8. Stretch out the beauty of a manicure by applying a fresh top coat every day, says Susie Galvez, owner of Face Works Day Spa in Richmond, Virginia, and author of Hello Beautiful: 365 Ways to Be Even More Beautiful.

9. Make your nails as strong as a horse’s hooves, and take 300 micrograms of the B vitamin biotin four to six times a day. Long ago, veterinarians discovered that biotin strengthened horses’ hooves, which are made from keratin, the same substance in human nails. Swiss researchers found that people who took 2.5 milligrams of biotin a day for 5.5 months had firmer, harder nails. In a U.S. study, 63 percent of people taking biotin for brittle nails experienced an improvement.

10. Add a glass of milk and a hard-boiled egg to your daily diet. Rich in zinc, they’ll do wonders for your nails, especially if your nails are spotted with white, a sign of low zinc intake.

11. File your nails correctly. To keep your nails at their strongest, avoid filing in a back-and-forth motion — only go in one direction. And never file just after you’ve gotten out of a shower or bath — wet nails break more easily.

12. Massage your nails to keep them extra strong and shiny. Nails buffing increases blood supply to the nail, which stimulates the matrix of the nail to grow, says Galvez.

13. Polish your nails, even if it’s just with a clear coat. It protects your nails, says manicurist Diaconescu. If you prefer color, use a base coat, two thin coats of color, and a top coat. Color should last at least seven days but should be removed after 10 days.

14. Avoid polish removers with acetone or formaldehyde. They’re terribly drying to nails, says Andrea Lynn Cambio, M.D., a New York City dermatologist. Use acetate-based removers instead.

This will make you laugh :-)

Important Women's Health Issue:

Disclaimer: This is only a joke.. Members of PRS do not encourage the use of alchohol to feel better about themselves nor encourage driving after the consumption of it. Be responcible.

* Do you have feelings of inadequacy?
* Do you suffer from shyness?
* Do you sometimes wish you were more assertive?
* Do you suffer exhaustion from the day to day grind?

If you answered yes to any of these questions, ask your doctor or pharmacist about Margaritas.

Margaritas are the safe, natural way to feel better and more confident about yourself and your actions. Margaritas can help ease you out of your shyness and let you tell the world that you're ready and willing to do just about anything. You will notice the benefits of Margaritas almost immediately and with a regiment of regular doses you can overcome any obstacles that prevent you from living the life you want to live.

Shyness and awkwardness will be a thing of the past and you will discover many talents you never knew you had.. Stop hiding and start living, with Margaritas.

Margaritas may not be right for everyone Women who are pregnant or nursing should not use Margaritas. However, women who wouldn't mind nursing or becoming pregnant are encouraged to try it.

Side effects may include:
- Dizziness
- Nausea
- Vomiting
- Incarceration
- Erotic lustfulness
- Loss of motor control
- Loss of clothing
- Loss of money
- Loss of virginity
- Table dancing
- Headache
- Dehydration
- Dry mouth
- And a desire to sing Karaoke

* The consumption of Margaritas may make you think you are whispering when you are not.
* The consumption of Margaritas may cause you to tell your friends over and over again that you love them.
* The consumption of Margaritas may cause you to think you can sing.
* The consumption of Margaritas may make you think you can logically converse with members of the opposite sex without spitting.

Please share this with other women who may need Margaritas.

Please note that this is a joke. Members of PRS do not encourage the use of Mararitas to make women feel better about themselves. After the consumption of such drinks driving isnt encouraged. Be responcible!

Monday, August 1, 2011

Would you like to be a contributing writer?

Do you have things you are passionae about that you would like to get out there? Please contact us at: for more info. We would love to hear your point of view and what you have to share with the world! This is a platform for women to express themselves and offer advice in their area of expertise. So don't doubt yourself.. come on board!

PRS Royal Circle

Sunday, July 31, 2011

Come support a good cause!!

Come joing PRS walking for a good cause! Join our Team!----------->

AIDS Walk Colorado is a day-long event. Registration opens at 7:30am with the opening ceremony at 9:00am followed by the step off of the Run and Walk. After the Walk, join us back in Cheesman Park for the Celebration of Life Festival that includes panels of the AIDS Memorial Quilt, live music, great food, vendors, the Diva Dash Stiletto Fun Run, the CHEERS! Beer Garden and many more activities! 8/13/2011

Email us at for any questions!

Thursday, July 14, 2011

Fashion Tips for Denver rainy weather

Monsoon Makeup

What is with all this Denver rainy weather??????????
In monsoons, dense makeup has a risk of being smudged and washed out severely and so light and sheer makeup is more advisable. Use waterproof mascara, transfer-resistant lipsticks and waterproof liners and may even use waterproof foundation, if it is a must for you. Indian girls can put their 'kajal' (kohl) away until winters. Here are some tips to keep you pretty when it is raining cats and dogs:
  • Wash and cleanse the face thoroughly and rub an ice cube on your face for 5 to 10 minutes to lower the sweating rate so that the makeup stays put for longer period of time.
  • Women with oily skin can use astringent while women with dry to normal skin can use toner after the ice to cool and refresh the skin.
  • Avoid foundation and prepare the base of your makeup using powder slightly.
  • Sheer film of light brown, beige, pastel or pink cream eye shadow can be used along with a think line of eyeliner and use a coat or two of waterproof mascara.
  • Soft matte lipsticks are preferable to most ladies during monsoons but you may use a soft brown or pink shade with sheer gloss.
  • Do not neglect to use water-based moisturizers during rainy season to keep away the oily skin, acne and water loss due to perspiration and sweating.
  • Keep your hairstyles simple and easy. Elaborate hairstyles are more difficult to manage and redo and limp damp hair do not look good with them. You may use bangs and layered hairstyles instead.
  • Bright jewelry is in vogue during monsoons but this is the minimalist year, so you may opt for stone studded light jewelry.
  • If you must you blush, keep it light and blend it well. Cream blush in shades of pink, peach and brown can be used.
  • During this time, keep your eyebrows in shape with threading and hair gel for you cannot use eyebrow pencil during a downpour.
  • Wash you hair regularly and massage your scalp regularly to keep dandruff and other hair problems out of your way.
  • Denims are not for monsoons; wear light cotton fabrics, capri pants and three fourths.
  • Umbrellas and raincoats are also in fashion. Buy some in cheerful happy colors.
  • White and light colors can easily get muddy, so avoid them.
  • Throw your leather booths and high heels at the back and wear sneakers and sandals.

Motivational Music

This life can make me so confused but it's alright
Living day by day I feel so used that ain't right
I just wanna run and hide
I don't have the time to cry it's alright (it's alright)

Many thoughts are running through my head, it's alright
Wishing to be somewhere else but here, it's alright
I can't wait to see your face
I need a smile and your embrace, and I'm alright

Life can bring us through many changes
Just don't give up
It's gonna be alright
People come and they go
It's just the way that it goes

Sometime the rain it makes me sad and it's alrightSome things in the world make me mad and it's alright
In the morning when I see the sun I know I'm not the only one
It's alright

Wish I had some money to pay my bills
I can't even buy that dress on sale but it's alright
Having money don't mean a thing
Loving you is everything
I'm alright

(life can bring us through many changes
Just don't give up
It's gonna be alright
People come and they go
That's just the way that it goes)

Everything is everything
It's alright

[ From: ] - ledis singing "Alright"

Sista Soul

Making time for yourself

As a woman, we tend to support and care for the world. It comes as no surprise, most women are mothers, enterpernuers, dedicated workers and sometimes all of the above. Like myself, a full weeks schedule seems like I have things under control and mapped down to a science until other spontanious things pop up. Then the overwhelming feeling starts to rise and becoming emotional drained is bound to happen. I have found that for peace of mind the balance comes from scheduling time for yourself.

If nothing more to clear your mind and just to maintain sanity. lol One of my girlfriends told me she doesnt know what she likes to do and was having a hard time finding something to do when she set time aside for herself. Well, if any other women struggle with the same issues here is an execise by Jan Hornford on Prioritizing your time. Write down your anwsers to the questions and begin to take action towards a more balanced journey.
Jan Hornford is a Life Coach & Retreat Leader whose passion is to help individuals re-connect with their own wisdom and power and to support them to create the life they want.

How could it be a gift to others to take time for yourself?
What would it take to make time for yourself a priority?
What activities bring you joy or nurture you?
What is keeping you from doing the things that energize and inspire you?
How can you bring more of these simple treats into your day?


Take Action Commit to doing one activity from the list you created each day for the next week.

Each day take 5 minutes for yourself. Find a quiet place where you can sit and not be disturbed. Close your eyes and simply follow the path of your breath. Just focus on your breath. If other thoughts come in, just let them go. If you find this difficult at first, then focus on repeating the affirmation "I am happy and peaceful". Quieting your mind and body and focusing on the breath will help to change your emotional state and provide your soul with a peaceful respite from the busyness of your day.

Time for yourself does not have to take half a day or come at someone else's expense. In fact, taking the time to replenish and nurture yourself will give you more energy and you will be better able to support those you love. It is often the simple things that can make the biggest difference. For example, sitting in your favorite chair and sipping a cup of tea, going for a walk, or listening to your favorite music.

I encourage you to carve out 15 minutes for yourself each day to do something that nurtures you and brings you joy. Try it as an experiment for one week and see what changes for you. Reclaim your Self! When you do, you will experience a sense of peace, renewal, and connection.

Sista Soul

Sunday, July 10, 2011

Managing Your Money

Over the years I've worked pretty decent jobs that pay pretty well, and as of today I still have a pretty good job that pays better then most, however I still NEVER saved.

I'm not quite sure what has come over me, but lately "Saving Money" and "Living on a Budget" has been my new favorite thing. I've cut back on my bad eating habits, and when I go shopping, instead of hitting up the trendy Forever 21's and H&M first..I run over to my local Ross, TJ Maxx, and Marshall's to see what I can find.

Tuesday, May 24, 2011

Choosing Your Battles Wisely

As an education consultant who spends 8hrs per day calling those who requested information on the specific school that I work for, I have to tell you that a lot of times it can become a bit infuriating.
I never go into a position thinking that I am going to learn anything besides what I can place on my resume, but lately I’ve noticed that my job could possibly be teaching me how to tolerate people more and keep my composure instead of “lashing out”. J

Friday, May 13, 2011

PRS Event called "Keeping your Sanity"!!!

Tivoli Student Union • Room 442 • 900 Auraria Pkwy • Denver, CO
$5 pre-purchase • $7 day of event

An afternoon dedicated to educating women on skincare,
exercise, nutrition, financial security and how to incorporate
good habits in a hectic world.


Gigi Christensen
Elevated Nutrition
Taking your health to new heights
Diedra Rae
Anasa Naturals
Teaching you the best in skincare practices
Jessica Tuzzeo
Northwestern Mutual
Keeping your money where your heart is. Learning to create financial security

Enjoy a free chair massage and some refreshments while getting the chance to network and make new friends!

For tickets and more information contact


May 21 • 2:00 p.m.