healthy lifestyle

Goal Setting Tips and Techniques

Every person in the world dedicates countless hours to thinking of their future and their present condition in life. Most of us wish that there was something that they could change in their life.

Whether it is their family life; their relationships or finances, friendships; everyone wants to change something. Goal setting is the first step to do that. Though, many of us are great at trying to set goals but most of us are practically inefficient of following these goals.

Think about it. How many times have you determined on a particular course of action and simply didn’t follow determined way of doing it? Quite often many of the individuals behave in this way.
Unable To Follow the Goals
Sometimes the toughest part of the accomplishing any goal is the setting of goals itself. The easiest way of looking at this is to think of each and every New Year. Actually it is the resolutions, which form the largest part of New Year’s celebrations but not the parties and the get-togethers.

We all like to attend and talk about New Years Eve parties; the resolutions for the New Year are the most common source of conversation.

The only trouble is that most of us set the same resolutions every year, and every year, we are unsuccessful to achieve these goals. After all, we would not make the same resolution every year, if we were successful in achieving those goals.

You need to know the fact about what is really holding you back. Goal setting and motivation go hand in hand. The goal is your journey and the motivation your fuel to get there.

You may have gallons and gallons of fuel, but no journey to go on. You may have many goals, but no fuel to get there. What can avoid you from going on that journey? There are many more things holding you back than you understand.

Goal Setting Techniques
Make sure that your goals are your own and no one else’s
Deciding what is important for you to accomplish in your life and making your options based on this knowledge
Motivating yourself to attainment to ensure their accomplishment
Building your self-confidence based on the measured attainment of goals
Separating what is significant from what is unrelated so that your focus is in the right place

By setting goals you can:
Improve your self-confidence
Increase your motivation to achieve the most out of life
Achieve more in your lifetime
Plan to eliminate attitudes that hold you back and cause unhappiness
Improve your overall performances in life
Increase your pride and satisfaction in your achievements
Advantages of Goal Setting
Concentrate and focus better
Are happier and more satisfied with life
Show more self-confidence
Suffer less from stress and anxiety
Perform better in all areas of life

Reward Yourself
When you have accomplished a goal, you have to take the time to enjoy the satisfaction of having done so. Absorb the implications of the goal accomplishment, and observe the growth you have made towards accomplishing other goals. You should reward yourself appropriately, if the goal was an important one.

Think of the goal like this, why would you prefer to ignore any achievements that you have made? In doing that, you are minimizing the importance of your achievement, which will induce you that it wasn’t that important in the first place

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Tips For Chapped LIps

Tips To Stop The Dryness The best way to stop chapped lips is to avoid the dry cold weather, but since heading off to a better climate isn’t very practical for most people, you can head off to your nearest pharmacy or supermarket instead. Coat your lips with lip balm several times a day, especially when you are going outdoors. Remember to keep the lip balm with you at all times. Use A Sunscreen The sun can damage your lips (especially the bottom one) the same way as it damages the rest of your skin, so use a lip balm that contains a sunscreen. You often see sportsmen using the very same product, especially in countries which have harmful sun rays due to the lack of ozone layer protection. Wear Lipstick – But maybe not the men eh ? Studies have shown that creamy lipsticks in addition to a sunscreen will help soothe lips that are already chapped. The lipstick filters out the light, including harmful rays, so pucker up and put on that lipstick – you’ll look great too ! Stop Infection The problem with sore lips is that they can easily become infected. To prevent this happening, apply some antiseptic ointment which you can get from your pharmacy. If your lips are severely chapped, then use the antiseptic ointment at least twice a day – the morning and night time is the most important. Use Vitamin B Sometimes nutritional deficiences can be to blame, especially the lack of the vitamin B complex and iron, so take a multivitamin supplement to be on the side of caution. When taking supplements though, never take more than the recommended dose. Drink Plenty Of Fluids Don’t let your lips and body as a whole become dehydrated, drink additional fluids especially during the winter. As we age, the ability of our cells to retain moisture decreases so our dryness problem may actually increase during the winter time. Try to drink a glass of water every few hours. Don’t Lick Your Lips ! When you lick your lips, you apply moisture which then evaporates and leaves your lips feeling even dryer than before. Licking chapped lips can in some cases cause dermatitis around the mouth, so beware. If you are tempted to lick your lips, just image that you’ve had cow dung applied to them – the cow dung won’t cure your lips, but it will sure stop you from licking em !! Think Zinc Some people drool in their sleep which can dry out your lips and make your chapped lips much worse. If this is a problem, apply zinc oxide ointment every night before bed – this acts as a barrier to protect your lips and will stop this happening. Use Natural Oil From Your Skin If you happen to work outside and don’t have anything handy to use on your lips, here’s something that you can do…….rub your finger along the side of your face and nose, this way you will pick up some of the natural oil which is produced from your skin. The oil on your finger can then be applied to your lips in the normal way. As the day wears on, the skin on your nose and face will become more oily, so you’ve always got a natural supply – you can’t get a better home remedy than that ! Thank you for reading this article. I do hope it’s been helpful to you.

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Psychic Readers Predict The Future But You Create Destiny

Has a psychic ever told you something incredibly amazing about your future that is hard to imagine as true? Or warned you, perhaps frightened you about the future by reading an awful outcome to a situation? Did you know whether to believe the prediction or not? Sooner or later most of us who use the services of a psychic reader are likely to encounter this type of experience even if you have never been to a psychic or think you will ever go to one. More and more, people are seeking answers for their problems through the venue of the paranormal. There are unexplainable experiences reported every day, as well as, insurmountable problems challenging our coping skills in this rapidly changing world. Therefore, there is a good chance that one of these situations may eventually drive you to seek the services of a psychic, whether you think you would or not. Should you believe a psychic’s fateful predictions? If so, can the future be changed? People tend to think the future is predetermined. Therefore, it can not be changed. That statement couldn’t be any further from the truth. Psychics don’t predict the future. Instead, they predict the probability of the future. Psychics read the future based on the current path you are on at the moment of the reading. If you make a decision that takes you off that path, more than likely the predicted future will no longer be accurate. What really is the future? There is no set time that we can actually label and claim as the future. Think about what happens to time when you read a page in a book. Before you read the book the first page is the future. While you are reading it, the page can be described as the present. Once you have finished reading it, the page now represents the past. The future isn’t a constant, because it is fluid and always moving. Why go to a psychic if the future isn’t engraved in stone? Think of a prediction as a mechanism that can provide a meaningful insight or some self-knowledge not consciously apparent to you. For example, a positive prediction can be a motivating force or something that offers you hope. On the other hand, a negative prediction can offer a chance for you to grow emotionally and spiritually. It can be a warning for you to thwart a foreseeable problem by taking a different course of action. When you go to a psychic, remember to keep the predictions in perspective. Your thoughts and actions today can actually create the destiny you must then meet in the future. The next time a psychic predicts a car accident for your future, take some action. You can watch your speed, drive defensively and be alert as a way to avoid your “so-called” fate. Remember: You are more in control of your destiny than you think.

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The 6 Step Non-Surgical Facial Rejuvenation Program

There is an anti-aging revolution occurring in healthcare today and that you are the main beneficiary. Nowhere in the field of anti-aging medicine are the breakthroughs and technological advances more exciting, more relevant and more readily available for immediate application and benefit to you than in the field of facial rejuvenation. Better, the most exciting, effective new discoveries are non-surgical methods for facial rejuvenation. Yes I said non-surgical and I said effective. How do we change from that radiant 16 year old with smooth glowing fresh skin to the 40 something who is beginning to see her mother looking back at her in the mirror to the 65 year old with hooded eyes, puffy lower eyelids, jowls, and loose skin folds hanging under the chin. Let’s review and clearly understand what these changes are that we must look for, recognize and then take steps to correct. Skin Texture Changes (Surface Irregularities) The aged facial skin looks dry when compared to a child’s skin. Over half of the crucial natural skin moisturizing agent Hyaluronic Acid is lost by the time we turn 50 and you cannot replace HA by taking a pill or applying it to your skin. Loss of hormonal support during menopause accelerates this change. Dry aged skin loses its glow, looks dull, almost grey. The aged skin is wrinkled and rough and pore size is enlarged. Uneven pigmentation, brown spots, and red spots (Pigment and Blood vessels) Uneven pigmentation and over growth of blood vessels are characteristic of aged facial skin. These blemishes are a protective and inflammatory response of the skin to years of exposure to ultraviolet light from the sun and injury from free radicals released by harmful agents in our environment and diet. Fine Lines and Wrinkles Fine lines and wrinkles are classic signs of facial aging. Static wrinkles are those that are present in the skin when the face is at rest. These wrinkles are caused by the loss of collagen in the deeper layers of the skin. Collagen is destroyed by UV light from the sun and free radicals from other sources. As the collagen disappears volume is lost beneath the skin and the skin wrinkles. This is not unlike the way a grape wrinkles after drying to produce a raisin. Dynamic wrinkles are those that you see when the face is moving- frown lines, laugh lines, worry lines, and crow’s feet. These lines are actually caused by the pull of the facial muscles beneath the facial skin. Dynamic wrinkles can become static wrinkles after years of repeated pulling by the facial muscles. Deep Facial Lines Deep facial lines are those lines around the mouth called the Nasal-labial fold line and the Marionette lines. These lines are different from wrinkles in that they are caused by a combination of the pull of the facial muscles and loose sagging skin. As the face ages, the skin becomes loose and falls over the line created by the facial muscle pull, for example the smile line. Loose skin The skin of the aged face has lost it’s elasticity and has become loose. The cheek has fallen and created loose skin on the jaw called jowls. The skin beneath the jaw on the neck is also hanging down, a phenomenon called the turkey wattle. What Is Facial Rejuvenation The definition of rejuvenate is to make young or youthful again or restore to an original or new state. True facial rejuvenation requires correction of all of the above facial aging changes for the face to be made young or youthful or restored to an original state. The 6-step program mis designed to address all aging changes without surgery. The 6-Step Non-Surgical Facial Rejuvenation Program The 6-step facial rejuvenation program consists of the following 6 steps: 1. Exfoliation 2. Stimulation of new collagen formation 3. Removal of abnormal pigment and blood vessels 4. Relaxation of lines of facial expression 5. Fill deep facial lines 6. Skin tightening The 6-Step Program In Action- How it’s Done Step 1-Exfoliation I start all of my patients on an exfoliation routine consisting of topical exfoliating creams and microdermabrasion or superficial chemical peels with glycolic or salicylic acid. The latter peels are no down time procedures, you leave the office a little pink but with a refreshed glow. The exfoliating creams I use are Retin A® or Tazarotine®, although for patients with sensitive skin I use Vitamin C topically. For patients with more severe aging changes I use a deper form of exfoliation called MicroLasaerPeel®. This procedure goes deeper than a Microdermabrasion® and is more effective, but you leave the office quite red and need 4 to 6 days for your skin to look normal. This is a great improvement over laser resurfacing, which goes much deeper and requires many weeks of recovery. MicroLaserePeel® does not lighten the skin or leave demarcation lines as does laser resurfacing. Many physicians use deeper chemical peels with TCA, but I prefer the MicroLaserPeel® because of its accuracy and reliability. Step 2- Stimulate New Collagen Formation After deep exfoliation, this is the most important step for removal of static facial wrinkles and fine lines. This step is also the most time consuming and tedious and requires patience on your part. There is no quick non-surgical way to remove visible facial wrinkles. Laser resurfacing can quickly and effectively remove facial wrinkles but I consider laser resurfacing a surgical procedure and the prolonged recovery and down time make laser resurfacing unacceptable for most people. While the topical creams mentioned above and deep exfoliation stimulate new collagen production, additional stimulation is required. Several new laser techniques, IPL, and radiofrequency machines can stimulate the skin to form new collagen in the deeper layers without producing damage to the skin surface. These techniques are called non-ablative, meaning they do not remove the surface skin cells as is done in laser resurfacing, which is an ablative technique. Consequently these non- ablative techniques are no down time procedures meaning that after a treatment you are pink but recover quickly within hours. There are many different brands of machines that can perform non-ablative stimulation of collagen formation often called photorejuvenation. I prefer one called Lasergenesis® because it is easy, painless, and effective. IPL is also effective and is very useful in patients who have a lot of pigment and abnormal blood vessels, but IPL is stronger, involves contact of the machine to the skin and must be used with caution by a person who is trained and experienced in its use. Collagen stimulation is a lengthy process. Effective results that you can see in the mirror, that is fewer wrinkles, requires at least 5-7 treatments and 5-7 months for the benefit to be visible. But, it took 30-40 years to form those wrinkles, so removal in 7 months without surgery and down time is pretty good. Step 3- Removal of Abnormal Pigment and Blood Vessels Although creams and exfoliation can remove many light brown spots and the lasers and IPL used in step 2 remove smaller vessels, more aggressive therapy is needed for removal of darker pigment and brown spots and larger vessels. There are many non-ablative lasers available for removing pigment and blood vessels. While these lasers are non-ablative they do leave a reddish mark which is visible for a day or two and easily covered with make up. I have used a laser called the Versapulse® for many years which works very well, but new Versapulse® lasers are so expensive that they are rarely being manufactured today. A newer laser called the Coolglide® is very effective for larger blood vessels. Today, the IPL is the choice for combined pigment and smaller blood vessels that appear as a flush similar to Rosacea. The above therapies are effective and results are visible in about six weeks. Usually 2 or 3 treatments are needed. Step 4- Relaxation of Muscles of Facial Expression Botox® is a revolutionary new drug which effectively removes dynamic lines and wrinkles caused by the muscles of facial expression. The frown lines, worry lines, crow’s feet, and bunny lines all may be lessened or removed by the injection of Botox®. Lipstick lines, the fine wrinkles around the lips may also be lessened with Botox® but only small amounts can be used, otherwise the lips will be weakened. There are several new “peptides”, one of which is acetyl 3 hexapeptide, which when applied topically as a cream are reported to have a Botox®-like effect in reducing fine lines. Eventually these agents will be perfected, be more effective and possibly make Botox® injections unnecessary. You may read more about how these muscle relaxing, wrinkle removing agents work in Chapter 7, No Down time Facial anti-aging Procedures. Step 5- Fill Deep Facial Lines and Contour Deformities Soft tissue fillers such as Radiesse®, Restylane®, your own fat and other fillers can be injected into the skin beneath a deep facial line to plump the line and camouflage the line. They may also be used to plump the aging lip and to fill contour deformities caused by facial aging. These fillers are temporary and must be repeated every 6 months to a year. Fat injections can last longer and if done properly may not need to be repeated. Remember however, the filler techniques are a camouflage, not a correction. Step 6- Skin Tightening Skin tightening is a very important component of any facial rejuvenation process. Prior to the past year or two, a face-lift was the only option for tightening facial skin. However new technologies using Infrared, Radiofrequency, and combined 1319/1064 wavelength laser energy are showing promising results as non-surgical skin tightening methods. Two of these methods, Thermage®, which uses radiofrequency energy, and Titan®, an infrared device have been used for 2 years and results are improving. These methods are not a non-surgical face-lift as so often advertised, so do not be misled. They can however tighten skin by as much as 30% in properly selected patients. There have been complications with Thermage® consisting of depressions in certain areas of the facial skin so knowledge and experience with the use of these machines is very important. As with other non-surgical facial rejuvenation techniques skin tightening requires multiple treatments and takes time to see the final result, often 5 months. As with the other laser and photo techniques above skin tightening is achieved by stimulating the deeper layers of the skin to remodel and form new collagen, a process which takes time, usually 5 to 6 months to see your result. Non-surgical skin tightening is most useful for younger patients who are beginning to have loose skin in the neck, along the jaw-line, and in the cheek. Older patients with severe facial sagging can be improved but results will be less impressive. The 6-step facial Rejuvenation Program is a carefully structured method for the application of revolutionary new methods to obtain effective non-surgical rejuvenation. This program takes time, but the results are visible and real after about 7 months, the same time frame most people spend using creams and diets only to end up seeing no difference in their face. Remember, it took a lifetime for your face to age, does it make sense that this damage can be reversed overnight-of course not. The non-surgical facial rejuvenation program is expensive. These new technologies are costly and of course you need to be treated by a qualified physician. However, with the six-step program you get what you pay for, facial rejuvenation without the risk, discomfort, and expense of surgery. If you total the cost of your skin creams, facials, fad diets, and spa visits and save this money for the 6-step program many of you will be very close to covering the cost. For those of you who already have facial rejuvenation treatments in a doctors office, the 6-step program will produce better more effective results and save you money.

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Wisdom

What is wisdom? But first, what are the conditions that render it desirable, if not necessary, and what is its essential purpose? Life is a desire to live, and better still a desire to live happily. As we strive to satisfy this desire, we encounter obstacles that complicate or frustrate our efforts. This complication or frustration amounts to suffering because it stands in the way of satisfaction. Wisdom is designed to help us cope with this suffering. It is an adaptive product of reason in the face of tough circumstances. Thanks to it, happiness is conceivable and achievable in spite of everything. It is therefore the supreme good. Actually, religion is a good that many rank equally high, since it serves the same purpose as wisdom, if differently. The difference lies in the way religion and wisdom portray suffering and define the meaning of life. From the perspective of religion, suffering betrays a state of worldly imperfection that is in contradiction with the human desire for perfect happiness. Consequently, life here below – where humans are doomed to suffer – is absurd in itself. Or rather, life is meaningful strictly in terms of means to a heavenly end in the great beyond: A life of virtue prepares the way for an afterlife of bliss. The religious believe this in accordance with the teachings of an inspired spiritual leader, who claims to know the transcendental nature of the hereafter. While personally I cast a skeptical eye on these teachings, I keep my mind open. They are highly suspicious, but the transcendental nature of their object puts them beyond the reach of any discredit based on conclusive evidence. Anyway, as I see it, wisdom is independent of religion, though it can complement the latter. According to it, life in itself has meaning, despite its imperfection that people can learn to accept. Better still, they can learn to value this imperfection as they realize that perfection, contrary to popular belief, is not infinitely desirable. Indeed, perfect happiness leaves something to be desired. By definition, it excludes suffering and hence all forms of complication or frustration. It supposes that circumstances are absolutely favorable – that is, not tough in any way. Therefore, no effort is necessary while every dream is possible. At first glance, this sounds like the most wonderful situation imaginable, and yet taking another look at it will dispel this illusion. What strange whim, in the history of humankind, has compelled people from every walk of life to leave their cozy home and embark on risky ventures? Perhaps this whim is not so strange after all. A multitude of conquests have been made for the sheer joy of conquering against great odds. The operative word is pride, accompanied by excitement. To conquest-minded people the infinite ease of heaven entails infinite boredom. To them life – together with the struggle that is integral to it – is the very thing that perfect happiness leaves to be desired. It is an opportunity to prove courageous and victorious, though it is also a risk of failing painfully. Happiness is about grasping this opportunity with courage and gaining a victory over the obstacles that stand between us and success in all the activities that most matter to us. This victory is often strenuous and always limited, precarious, and transitory, and we are bound to lose the battle in the end; but that makes the victory all the more precious and worthy of savoring. When trying to define the activities in which we most care to succeed, we are forced to study our nature to know our purpose. Our growing wise depends on this study and this knowledge, leading to this definition. It begins with an awareness of our animal will to survive, as survival is the foundation on which life, in the truly human sense, is built. The awareness of life in this sense follows. It takes into account both our humanity and our individuality, as members of society with particular tastes and abilities to which a wide range of activities are suited. The clearer we are about our purpose, the more we can live our lives with determination and passion, and so with a greater chance of succeeding and achieving happiness. The reverse is equally true. It therefore stands to reason that in striving after wisdom we lay the groundwork for success and happiness.

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Walking For Health And Friendship

Many studies show that walking is good for your health, but sometimes it helps to get out of the “around the block” rut and into something more challenging and fun. Long-distance walking events help get you in shape–and if you walk for a good cause, your stroll can raise funds for groups that need it. An added bonus: Walking as part of a team can increase the enjoyment, keep you focused and build great friendships. But what is a walking team? In the Avon Walk for Breast Cancer, teams include two people or dozens-women and men, neighbors, colleagues, family, spouses or new acquaintances, from the same town or across the country-who share a commitment to taking personal steps (literally) in the fight against breast cancer. One team that takes humor in stride is the “Back of the Pack Walkers.” It consists of nearly 10 women who come together each year for the Avon Walk for Breast Cancer in Washington, D.C. They walk in memory of a friend, Robyn Cain, who lost her battle with breast cancer in 2004. Team Captain Candi Hoffman says that “after spending so much time together, training and at the Walk, I consider the girls on my team to be some of my closest friends.” “Team Maureen” is a fixture at the Avon Walk Chicago, with team members participating as walkers, volunteers and cheerleaders, all in bright green shirts. According to Donna Lahey, “Team Maureen” Walker Captain, the 2006 team has 64 members from age 1 to 81. The team is named for Maureen Buescher, who died of breast cancer in 2002. It includes family and friends who walk for their own health and the health of all women. Mike McElduff has put a unique spin on the team concept by leading “Team Peggy’s Spirit,” named for his mother, at all eight Avon Walk events across the country from April to October. “Peggy’s Spirit” includes McElduff’s siblings, friends and solo walkers who are seeking camaraderie as they tackle the long walk.

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What Is Personal Development?

Personal development used to be a course taught at business and vocational schools around the United States.It was long since held that self-improvement was an essential aspect of succeeding in a more and more competitive marketplace that left little room for those who would not be able to pull their own weight – usually because of self image problems.Personal growth was considered to be the antidote to the possibility of failure very …What Is Personal Development?Personal development used to be a course taught at business and vocational schools around the United States.It was long since held that self-improvement was an essential aspect of succeeding in a more and more competitive marketplace that left little room for those who would not be able to pull their own weight – usually because of self image problems.Personal growth was considered to be the antidote to the possibility of failure very often experienced by job changers, vocation changers, and those who might embark on a new career at a more advanced age than most of their competitors in the marketplace.Personal development was said to be effective in combining an individual’s innate wish for success with a change in the person’s mode of viewing her – or himself and also the way the person is portraying her – or himself to others.NLP – neuro-linguistic programming – is one of the favored tools of the personal development movement. Since it offers a wide variety of tools and techniques, this application itself promises success simply because of its superior adaptability to the needs of the person seeking personal development.For example, for those will simply performance anxiety problems, a large number of exercises will make an accomplished introvert out of a phobic introvert who is sent into stammering or excessive sweating bits at the prospect of speaking in front of a crowd.For the person suffering from extreme anxiety the idea of meditation – well within the framework of NLP – will quite often yield amazing results.While traditionalists might scoff at the idea of personal development simply because it is such a subjective exercise, it is noteworthy that many people sear by it and attribute their business success to lessons learned and exercises attempted during a personal development seminar.Perhaps the most important aspect to remember when discussing personal development is the fact that it seeks to capitalize on a person’s good intentions.These intentions may be the wish to succeed in business the innate need to be useful, or maybe just the wish to further the role of leadership a person has taken within a corporation or business.The goal is to draw out the good intentions and turn them into marketable objectives which the client will be able to realize and develop further, so as to ensure that her or his confidence will grow enough to pursue the next level of professional development.For those who are gifted with a go-get-it attitude, this need may be hard to understand, but suffice it to say that in a world where corporate success is hard won, and abilities have to be proven time and again, those who may suffer from a lack of self esteem have often found themselves relegated to the sidelines.If this is you, it is also important to understand that you do not have to be on the sidelines, but that you have everything it takes to make it up the ladder of success!

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Visualization And Social Anxiety

Visualization has been proven to be a very effective tool for dealing with social…Social anxiety disorder greatly reduces the quality of a person’s life. People who suffer from social anxiety miss out on so much that life has to offer. Opportunities are greatly limited, because the person who suffers from social anxiety cannot take advantage of any opportunity that might require social interaction – and most opportunities in life do require some sort of social interaction.Visualization has been proven to be a very effective tool for dealing with social anxiety. Visualization is used to treat many disorders, and it is even used for pain management. Visualization can work in two ways: You can visualize yourself somewhere else, doing something else when you are in a social situation that is causing you anxiety, or you can visualize how a social interaction or event will play out before it occurs to prepare your mind for it.The first method of visualization, where you visualize yourself in a different place from the one you are currently in is often used for pain management, or to calm down during anxious or stressful situations. The second method of visualization, where you visualize how a situation or event will play out, is the best visualization method for treating social anxiety disorder.Using the second method of visualization, the concept is fairly simple. The theory is that if you visualize the situation or event in a positive way, over and over, before the event occurs, not only are you more prepared to handle it mentally, but it has been proven that if you think in a positive way, and visualize in a positive way, you will get positive results.The second method prepares you for the event, but the first method is used during the event, in case you are feeling totally overwhelmed with the social situation that is going on around you. You simply remove yourself from the situation – mentally. People who suffer from social anxiety often use this method, but it should be considered a back-up plan, in case the first method fails to work once you are in the situation.Visualization can be done with or without the aid of visualization tapes. There are tapes that can be purchased, but in the case of social anxiety, it is better to make your own tapes, since each tape will need to pertain to a specific social situation or event that is coming up in the future.Visualization begins with some deep breathing exercises. Then, you close your eyes and begin to visualize the event. It is important that you visualize the event completely, starting from where you leave your house to go to the event. Make sure that you use all five senses to make it as real as possible in your mind. Be able to feel the clothes you are wearing, the smells that will be around you, the taste of the food that will be served, and the sound of people talking or music playing. Whatever the social situation will be, imagine it as clearly and realistically as possible.Do not allow negative images to come into your mind. In your visualization, you should be handling the social situation very well. There is no fear. Nobody is staring at you or judging you. You are saying all the right things at the right times, and it is all going very well. Keep it positive!Visualize a successful social interaction as many times as possible before the event, and make sure you do the visualization again right before the event. Also, prepare your backup visualization – the first method of visualization. You will need to practice the first method of visualization, where you can mentally remove yourself from an anxious situation, over and over again, until you are able to visualize yourself somewhere else that you consider safe and stress-free, without the use of visualization tapes.If both methods fail you, first realize that it may take quite a bit of practice until it stops failing you. Then, just tell yourself that the event will end soon, and picture yourself arriving back at your home, where it is safe and comfortable. See yourself kicking your shoes off and fixing a bowl of ice cream. The event will be over soon, and then you can practice for the next event.The important thing is to not stop trying. You will get it down eventually, and visualization will start to work for you, allowing you to do things that you never dreamed were possible!Gary Miller is the author of “Prisoners of Our Thoughts: How to break free from the grips of Social Anxiety and Fear.” To learn more about the book click here to go to the website at http://www.social-anxiety-cure.com

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North America Gets Cheesy with Raclette Grills

Yes, the fondue pot of the 70’s was pretty cheesy, but in this century, nothing is more cheesy than raclette. In recent years fondue pots have experienced a resurgence in popularity, and with them has come the raclette grill. Though not traditionally well known in the US and Canada, raclette is suddenly experiencing a boom in popularity. Raclette is a semi-soft, relatively mild, easily melted cheese from Switzerland. The term also refers to the cooking method of melting cheese at a tabletop grill and serving with a variety of accompaniments. Legend has it that the original method for melting the raclette cheese began when Swiss herdsmen settled down for the night in their camps. They placed a hunk of cheese near their campfire and as it melted, scraped it off onto a slice of bread. Today, this same meal is mimicked but with much greater variety of foods, and with electric raclette grills that are much more convenient. Though the melting method has changed over the years, this simple and entertaining meal has remained just as enjoyable for entertaining evenings with friends and family. There are several kinds of raclette grills that you can choose from. Traditional raclette grills hold a half- or quarter-round of raclette cheese on an angle, with a heating element melting the surface of the cheese, which drips onto a plate of dried meats and other accompaniments. Today, the most common raclette sets include a cheese-melting element with a grill for cooking meats at the table. They provide up to 8 people with individual cheese pans and feature non-stick, dishwasher safe surfaces for convenience and easy cleanup. Perfect for entertaining! Portable raclette using fondue-type burners are also available for camping and picnicking. A raclette grill can provide not only a delicious, hot-off-the-grill meal, but also provide a lot of fun for family and friends. For optimum enjoyment, serve traditional raclette with a Fendant or other light-bodied dry white wine. If you are grilling meats, serve a wine appropriate for the meats. A traditional Swiss raclette meal uses raclette cheese with the following accompaniments: – baguette bread – small cooked potatoes – small gherkins – pickled onions – charcuterie meats such as salami or proscuitto You can also get very creative with a raclette meal. A departure from tradition – but an adventure in taste – could include: Raw meat for grilling and dipping into sauces: – Italian sausage cut into 1/4” slices – Chicken tenderloins cut into 1” pieces – Beef tenderloin cut into 1/2” cubes – Shrimp and Scallops Thinly sliced cheeses: – Brie – Camembert – Oka – Cheddar – Cambezola Vegetables, blanched to al-dente, such as: – Mushrooms – Broccoli – Cauliflower – Asparagus Here are two excellent recipes for dipping sauces for your meats and vegetables: Pimento Sauce 3/4 cups mayonnaise 1/4 cup sour cream 2 tablespoons tomato sauce 1/2 cup canned pimentos or 1 red bell pepper, roasted with skin removed Salt and pepper, to taste Blend all ingredients in a blender. Season to taste. Serve chilled. Cucumber Garlic Sauce 1/2 cup mayonnaise 1/2 cup plain yogurt 1/2 cup sour cream 2 gloves of garlic, finely chopped 1/2 teaspoon salt 1/4 cucumber, peeled and finely chopped 1 tablespoon of finely chopped chives or green onion 1 teaspoon finely chopped parsley 1 tablespoon granulated sugar fresh ground pepper Mix well all ingredients. Serve chilled.

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Traditional Nigerian recipes

Staple foods in the Nigerian diet include: peanuts or ground-nuts, yams, cassava, fish, rice, okra, bananas, guinea corn and millet, and palm nuts. They are usually starchy and Nigerians love to cook with a lot of pepper and spices especially those from the southwest and southeast. This recipe uses all local ingredients to create a tasty and nourishing meal. These recipes celebrate the traditional food of Nigeria:- Egusi Soup Ground Egusi seeds give this soup a unique color and flavour. If you can’t find Egusi seeds in your store, you can substitute pumpkin seeds or Pepitas which you can find in Latin American grocery stores. This soup is thickened with flour ground from seeds of gourds, melons, pumpkins, and squashes, many of which are native to Africa. 200 g Water Leaves 50 g Egusi seeds 1 teaspoon Dry Ground Red Pepper 1 medium Onion 100ml Palm Oil 10g Dry Ground Crayfish 120g Fresh Tomatoes 100ml Water Salt & Pepper to taste Wash the water leaves well in clean, fresh water. Liquidise or pulverise the onions, tomatoes and egusi seeds until smooth. Add the dry ground pepper and fry in palm oil for five minutes. Add the water, put the lid on and cook for five minutes. Now add the water leaves, replace lid and cook for a further five minutes. Finally, add the crayfish and seasoning, warming through well. Serve with pounded yam or cooked rice and a meat stew, to provide protein. Alternatively, serve with eba, fufu or any suitable carbohydrate. Curried Okra This traditional recipe for Okra (or Okro, as it is called in some part of Nigeria) is one that can be created anywhere in the world, as it uses ingredients that can be found in any local store. The word “okra” comes from Africa and means “lady’s fingers” in Igbo, one of the languages spoken in Nigeria. Although Okra originated from Africa, it is now available around the world. Some people consider Okra alone is too gooey, but this tasty recipe makes good use of it’s properties. When buying fresh okra, look for young pods free of bruises, tender but not soft, and no more than 4 inches long. 500g Okra 2 Onions 180g Oil 3 cloves garlic 2 Tomatoes 2 teaspoons of curry powder ½ teaspoon of turmeric Pinch of black pepper ½ teaspoon of salt Slice one of the onions finely and fry gently in oil. Liquidise the remaining onion, tomatoes and garlic. Add this puree to the frying onions. Add the spices. Fry gently for five minutes. Top and tail the okra and cut into pieces about 1cm thick. Add to the spices and cook gently for 10-15 minutes. Serve with cooked rice and a meat stew, for protein. With thanks to the Nigerian people who made us so welcome in their homes, gave us a love of traditional Nigerian food and who helped us overcome our fear of eating with our fingers! For further tips and ideas for cooking great and traditional food from around the world.

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