Archive for January, 2009

A colleague of mine pointed out that she noticed a new trend among business owners – everyone seems to be working later. It got me thinking about sleep. I did a quick Google search to do some research on the topic and found an interesting tidbit that indicates that I am NOT sleeping too well, and I wonder how many other of our readers fit into that same category.

The research I did indicated that you should wake up in the morning feeling refreshed without the use of an alarm clock. It also said you should feel fairly energetic all day. Like I said earlier – this is definitely not how I feel in the morning. So whether you believe the above statement or not, here are some quick tips to help you get a better night’s sleep.

One thing to keep in mind is that you can’t “catch up” on your sleep. There is no magical sleep bank that allows you to withdraw or deposit any extra hours of sleep. That said, let’s move on!

Most adults require somewhere around 8 hours of solid uninterrupted sleep. Govern yourself accordingly! If you need to be up at 5 AM you really shouldn’t be up working until midnight.

I can hear my mother now telling me “I told you so”. Keep the same hours no matter what the day. If you normally get up at 6 during the week, try to keep the same routine on the weekend. Your body has an inner clock and its best not to disturb it.

If you find yourself having a difficult time getting to sleep, or staying asleep check your caffeine intake. If you’re having chocolate, tea, or coffee in the evening hours it could be the culprit.

Keep your room for sleep only. This means removing things like the TV and computer. Even reading can pose a problem for some people if the material is stimulating or you’re reading with your main room light on.

Your body is a pretty keen machine. It knows that dark means sleep. If you keep the lights in your home dimmed, or off in the evening, your body will recognize that it’s time to hit the sack. If you find yourself getting tired during the day, the opposite will also work so try opening some blinds or turning on a bright light.

Try not to exercise right before bed. Experts indicate that no exercise within 3 hours prior to your bedtime. Regular exercise though actually tends to increase our ability to find a restful sleep at night.

Turn your alarm clock away from you. If you wake up at night, looking at the clock can cause anxiety.

Instead of tossing and turning all night, get out of bed if you’ve been trying to fall asleep for longer than 30 minutes. Do something else and then come back to bed when you’re feeling sleepy.

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You are what you eat … and now you can eat your way to a more beautiful you! There’s a nifty little book that’s out called “The Beauty Diet” that was written by Dr. Lisa Drayer and she talks about some foods that are rich in “beauty nutrients”. Nothing is ever going to beat a healthy diet and adequate exercise, but if there are some additional things we can do to boost our beauty, then I say … eat away!

Here are the doctor’s top picks.

1. Oysters. These little guys are a great source of zinc which is something the body needs for skin renewal and to produce collagen. They are also contain calcium for strong bones, teeth, and fabulous hair.

2. Wild Salmon is loaded with the omega 3 fatty acids that help to keep your skin flexible. It’s also a source of something called astaxathin which is an antioxidant that claims to be 100 times more potent than Vitamin E. The last benefit of wild salmon is that it contains “CMAE” which is “a neurotransmitter precursor often used in topical preparations for its skin toning effects”.

3. Kiwi has a lot of Vitamin C in it which is needed for collagen production, and the maintenance of healthy skin. Another added benefit: researchers are beginning to think that taking high doses of Vitamin C will result in fewer wrinkles.

4. Blueberries are a great antioxidant, also contains Vitamin C, as well as anthocyanins which helps to protect the skin and blood vessels.

5. Sweet Potatoes are generally considered to be a very nutritious veggie. It contains protein, complex carbs, and vitamins. It’s also loaded up with beta carotene which also helps to protect our skin from wrinkles.

6. Low Fat Yogurt has what your body needs for healthy hair, teeth and bones. It is rich in protein, vitamins, calcium, bacteria, and vitamins.

7. Tomatoes are a great source of lycopene which is a great antioxidant.

8. Spinach contains alpha lipoic acid, lutein, and zeaxanthin. The lipoic acid helps battle signs of aging. Lutein and zeaxanthin are needed for the health of your eyes!

9. Dark chocolate is high in antioxidants and it also helps to increase the flow of blood to the skin, reduces roughness of the skin, and even helps to protect us against sun damage.

10. Walnuts also contain omega 3 fatty acids that help keep your skin smooth.

So there you have it – 10 foods to help you beautify yourself! Of course there are many foods that can help you keep your outside looking as beautiful as your inside including drinking water, dark green veggies, and orange fruits/veggies.

I am willing to bet that if you are married you have, at one time or another, fought about money. Money really can ruin a marriage – and according to most experts – it’s the number one problem in marriage, and the number one cause of divorce.

When you get married it is a difficult task to merge two lives into one, but most of the compromises surround things like space or time. Money is something that is quantifiable, which makes it different.

One thing that you need to learn, know, and understand, is that everyone deserves and NEEDS some kind of financial independence. This does not have to mean that you each have access to hundreds of dollars every month – it could be as little as $5.00 The main thing to remember is that each and every month, each partner needs to have “their” money. This discretionary money can be saved, spent, or used to light their cigar.

Although having that financial independence really is paramount, another important factor to remember is that you must have accountability. This means not hiding your spending habits, living within the boundaries that you have both set, and consulting your spouse before purchasing a big ticket item.

If you don’t have a budget, you and your spouse need to sit down and set one up. It is very important that you are realistic about the money you actually have coming in each month, and what bills need to get paid. Do not forget the old adage – pay yourself first!

But what happens when you live in a single income family? How do you cope with some of the problems that may come up in that type of scenario? No matter which position you are in (whether you maintain the home, or you make money outside of the home) there must be equality among both partners.

I really do believe that there is an equal share of labour in situations such as these. (And if you think I’m wrong – trade places with your partner. The “work at home” partner will understand the amount of additional stress his/her partner undergoes every day, and the “work outside of home” partner will understand the amount of skill it takes to care for the kids, manage the house, and put that dinner on every day).

If you are not quite in the same thought pattern as I am, here are some tips and thoughts to help keep the harmony in the household.

1. Always try to consider how your partner feels in the situation. What’s it like for your partner to worry about having to bring in all the money? What is it like to have to ask your partner for money?

2. Just like the example above – each partner needs to have their own money. The amount of that money depends on the budget you have prepared and what is left over every month.

3. Both partners should be taking part in the bill paying process and the budget making.

4. Remember that without your partner doing what they are doing, YOU would be paying the price. Think of it like this: if you partner did not go out to work every day, the “stay at home” partner would have to find and pay for daycare in order to work outside of the home every day. And if the “stay at home” partner did not keep up their end of the situation, the partner who works outside of the home would have to work longer or harder in order to pay for someone to take over the duties of their partner at home. No matter how you look at the situation, remember that both partners contribute equal shares of work even if it isn’t the exact same type of work within the family. Although your co-worker doesn’t do the exact same job as you do, he/she is just as important as you.


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Do you twitter? Are you looking at your screen right now wondering what the heck a twitter is? Twitter fits among the other Social Networking or Web 2.0 sites that are everywhere such as Facebook and MySpace, but it is in a class by itself as a microblog. It allows you to send and read other user’s updates in real time. The microblog term comes from the length of the text you are able to use – which is 140 characters.

Since Twitter hit the internet, there have been hundreds of useful and neat applications that you can utilize alongside of this service. Here are a few of my personal favourite tools:

Twitter Feed allows you to feed your blog posts into your twitter account. This is great for anyone who has a business blog who wants to kill two birds with one stone.

Tweet Scan allows you to search for keywords online

ReTweet – This is a great application. Follow the link to the instructions on how to set up your Twitter account as a reminder service.

Summize: It’s wonderful to see what your friend is up to, or get the latest update on the business you use. But what if you wanted to know where you could find peoples thoughts on a particular topic? Summize is for you! Click on the link and type in a subject. See who has been twittering about it.
Twurl: Tweetburner allows you to create TWURLS! Enter in any URL that you’d like to share on your block and click the button. It will give you a TWURL that you can keep track of your personal stats on how many people have clicked your links!
TweetAhead – Sometimes, you know you won’t be near a phone or a computer but you just HAVE to twitter! Use TweetAhead to schedule an update for while your gone!
Have you ever wondered if there are people in your area using Twitter? You know I have the program for you! Check out TwitterLocal and find those that are closest to you.

I can’t possibly list all of the tools and applications that you may find useful, but this site does. In fact, they have 275 ways to make your twittering more fun.

If you have a business (or anything else you want to promote), I have some great tips on using Twitter to build your business.

1. Don’t spend all your time talking about yourself and your business. Utilizing Twitter (and any social networking site) only works well when you use it to start by building relationships.

2. Build interest in your business website by asking questions of other Tweeters. Ask for feedback on a new idea for your site, a new product, or even the layout of the site.

3. Use Twitter to monitor your competition. Perhaps they are working on, or launching, a new product or service.

4. Use it to monitor and find new trends. You can do this by following the right people (your target market). Watching and reading these conversations will surely point you in the right direction!

Happy Tweeting!

Everywhere you go, you see more and more people that suffer from stress and stress related issues. One of the reasons we are under so much stress, is because we have forgotten how to say no. Let’s face it – it is a lot easier to say yes to someone and then try to figure out how to get it all done – than it is to say no and have all those guilty feelings inside. But piling things onto your plate could be one of the top reasons you are under so much stress.

Saying no, especially in socially delicate situations, can be an art form – something you can learn. First of all, I want you to repeat after me:

“Saying no is not selfish”.

If you still have trouble converting your thoughts, try thinking about it in a different way. Being the people pleaser that you are, if you are already overstressed, stretched thin, and burning the candle at both ends, will you really be able to put all of yourself into the project? Try offering a helping hand by offering the name of someone who may have more free time to put into the project than you.

Sometimes you may need to say no to the cute little boy who is standing on your doorstep selling candy to fund a sports team, or it could be someone who is collecting for a worthy charity. Either way, if it is not something that you can do, you should be sure to let them down gently. Do not create a lie (no matter how white it is) to get out of the obligation. Lies are difficult to keep track of, almost always come to light, and are just generally not a good idea to do anyway.

So what is the best method to determine when you should be saying no to a request that has been made of you? Sometimes it is tough to know what needs your time and attention.

The first thing to always keep in mind is YOU! If you have your priorities in check, it should be (relatively) easy to determine if and when you should say no. Remember the time you will need to commit to projects and activities you need and love to do – including your time with family and friends.

Being a list lover myself, I prefer the ole pros and cons list of the request. It has not failed me yet – and there is just something very relaxing about seeing the words there in black and white in front of you.

If you still can not come to a decision, sleep on it. Stepping back from a situation always puts things in perspective – and you may feel completely different about the request the following day.

Be sure to follow up with a comment about how you feel about this article. How do you dump the guilt of saying no to things? What works best for you?

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