A Healthy Serving of Gratitude: 3 Recipes to Nourish Your Soul

Pass the gravy, biscuits, salt, and butter please. Eating with wild abandon this holiday season couldn’t possibly lead to better health, could it? Unfortunately it cannot, but adding a daily dose of gratitude can help you to feel happier, less stressed, and may actually improve your health.

It has been proven that daily practice of gratitude can actually improve your health and happiness by improving your immune system. A gratitude study conducted by Dr. Michael McCollough, of Southern Methodist University in Dallas, Texas, and Dr. Robert Emmons, of the University of California at Davis, indicates that gratitude plays a significant role in a person’s sense of well being and health.

This holiday season try to focus not only on your “blessings” before you eat, but make an intention to reflect on what is good in your life instead of worrying about what is wrong. When you dust off your recipe book, create a new section that includes the following recipes, each loaded with a healthy dose of gratitude.

Recipe 1: You already have the ingredients you need:

Ingredients:

3-5 minutes of uninterrupted time.

Most of us spend an enormous amount of time and energy thinking about the things we want, that new car, new job, bigger house. A daily practice of gratitude can help us appreciate not only what we have, but can help us appreciate the things we often take for granted.

Set aside 3-5 minutes a day (about as long as it takes you to brush your teeth). This can be a car commute, during a work out, while taking a shower, really anytime that you are alone to practice being grateful for the things, people, and situations you have in your life.

1. Start by listing the items or things you have in your life that you are grateful for.

Example: I am grateful for my spacious home and working car.

2. Move onto being grateful for the people you have in your life

Example: I am grateful for my supportive husband and spirited daughter.

3. Then practice being grateful for the situations or places you are in.

Example: I am grateful for my sustainable career.

After listing the items you are grateful for take a deep breath and enjoy all of the incredible aspects of your life that bring you joy and fulfillment.

Recipe 2: Sweetening life by acknowledging what you do.

Ingredients:

30-60 minutes of uninterrupted time

1 pen

1 piece of writing paper

1 blank piece of card stock, or thick paper

1-5 magazines

1 glue-stick

There are so many things we do everyday that we take for granted. What would life be like if we didn’t have the ability to use some of the natural abilities and tools that we have? Being grateful for the things we do naturally can help us to refocus our energy from all that we want to accomplish, to appreciating all that we are able to do effortlessly everyday.

1. Start by writing a list of 5-10 things you are grateful you are able to do. These can be simple qualities that you may not often appreciate or even acknowledge.
Example: I am a good dancer, I make people laugh, I make great lasagna, I make people feel good.

2. Find images in a magazine that represent the qualities you are grateful for. Cut out the items.

3. Paste the items on your blank piece of card stock to create a Gratitude Vision Board.

4. Write the sentences from your list next to the image. Start with I am thankful for…

5. Place your Gratitude Vision Board somewhere where you will see it often. When you look at it, remind yourself of all the things you have to be grateful for.

Recipe 3: Gratitude, a healthy way to be.

Ingredients:

1 bed

1 journal (optional)

1 calendar (optional)

1 post-it pad (optional)

Gratitude can be a state of mind, an emotion, an attitude, a condition of the soul, or a prayer (if you will). After practicing gratitude, many people report feeling a sense of peace and a greater connection to themselves and to the divine.

1. Before bed, take a few moments to list everything and everyone you are grateful for. Write this list in a journal or simply say to yourself in your mind.

2. Repeat this nightly for 32-days and notice a deeper sense of peace, better sleep, and a greater sense of happiness.

3. Keep track of each night you practice your gratitude list near you bed, so you can track your progress for 32-days.

4. Write a few of the things you are grateful for on Post-it pages and place in visible place like the mirror, your car, or your computer.

So, go ahead, dig into the buttered potatoes and be sure to top it off with a decadent helping of sweet gratitude. By adding some of these gratitude recipes to your family’s collection you can improve your chances of feeling healthier, happier, and more peaceful all year long.

Happy Thanksgiving,

Shannon and Margalit

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Appreciate and Give Thanks

photograph owned by Shannon Bindler

Get Up Girl Liane Schmidt reminds us of the power of gratitude.

Taking the time to stop and give thanks for all the things in your life that you have is an important habit to get yourself used to. Every time you do take the time to give thanks, it lifts your spirit up. It keeps you feeling positive and lets you know that no matter what there is always something in your life that is wonderful.

While maybe you do not have the millions you aspire and know you will have one day, you do have your health, or maybe you have a friend who understands you more than anyone else in the world, someone you know who would do anything for you. This is not something to be overlooked or forgotten. The things in your life are rare gifts. They are precious incomparable to anything else in your life. Every time you take the time to really sit and either think about or better yet write down what you are thankful for you will feel happier and you will be able to accomplish more in your life.

Just think, if Donald Trump sank down into a black hole of misery and despair when he was in debt for millions of dollars, he would have never been able to bounce back and become the billionaire real estate icon that he is today.

Life sets roadblocks and challenges in our paths to help us discover who we really are; what we are really made of when push comes to shove. We are all learning every step of the way. We will continue to learn the rest of our lives. But, when we take the time to appreciate what we have, we are pulled out of any bad feeling of despair and “injected” with a sudden rush of energy and joy that acts to further propel us forward toward our dreams.

So, take time every day to give thanks for what you have in your life. It will make an incredible difference in your life. It only takes a few minutes of your day depending on how long you want to spend doing this, but it will improve your life.

For more great reading:

• All Things in Life Happen for a Reason
• Your Path is Filled With Happiness
• Strength Will Always be by Your Side
• It’s Important to Take Care of Your Thoughts

to read more of Liane Schmidt's writing click here

How Not To Be A Horse's A#$%!: 3 Tips For When You Blow A Public Fuse

By Get Up Girl Debbie Robins
Originally Published on the Huffington Post

It's been a month now since American pop culture witnessed three consecutive bursts of public anger. Serena Williams, wielding her racquet as a weapon at the U.S. Open, kick-started a week in which Kanye West stole the microphone from young, doll-faced Taylor Swift at the MTV Awards, and ended with Congressman Joe Wilson shouting down the President of the United States like a British heckler. Seemed like every time we checked the Yahoo! homepage, another icon had blown a fuse. Suddenly it seems we are on the verge of retreating to barbarism, screaming at each other when we don't get our way. A lot of us felt like Marilynne Robinson in The Death of Adam: "I miss my civilization, and I want it back!"

But what interested me about the WW&W triad (Williams, West, and Wilson) was what could be learned from their mistakes. We've all been in situations like that, albeit not as public. Every day our equilibrium is disturbed in ways not entirely dissimilar from theirs. We get called on the carpet for something we didn't do, just like Serena got nailed for a foul she didn't think she committed. We get disappointed when we feel like the wrong people get rewarded, just as Kanye felt when his pal didn't receive the moonman. And we all grow angry over our government not working as well as we'd like, just as Joe Wilson did.

The real question is how can we respond in ways that don't add rage to our world, presently engaged in more conflicts than ever before? It's all connected - your everyday anger contributes to the global fury. Here's my Kick-Ass Advice that WW&W might consider if they're faced with challenging circumstances again:

KAA #1: Learn to take three breaths, even when you're breathless. Have something you say to yourself that buys you time. (I am a peaceful person. Or: I can handle this. Or: I am not going to let this person make an ass out of me). Think of something that brings you instant calm--see your child, envision your pet, hear the sound of running water. Create a space between the incident that has riled you up and your response to it. It is in that space that you have a choice, the choice about how you want to react. This is not easy to do when you're hurt, angry and/or riding your righteous horse of indignation. But if you care about diminishing the level of hostility on this planet, it is a moral obligation. And it benefits you too!

KAA#2: If you blow it, and we all do, apologize quickly. However, do not apologize until you can assume full accountability for your actions. Qualified apologies stink! How many times have you heard an apology start nicely and then fall apart with a thinly veiled excuse included? "I'm sorry...if you were offended." Or "I apologize...if that's what you thought." Or "I'm sorry...that you chose to hear it that way." No excuses needed! WW&W all got this one wrong. Who can forget Joe Wilson standing in front of that bank of microphones saying, "The Republican leadership has asked me to apologize, and so I have done that." Hmmm. Not so convincing! Imagine how powerful it would have been if he'd looked straight into the camera and said, simply, "I was wrong. I'm sorry." Period.

KAA #3: Share your humanity. Acknowledge the source of your anger. Be vulnerable. Joe Wilson did make one statement that was revealing. Why did he scream at the president? "I let my emotions get the best of me," he said. Exactly! Spot on, Joe! Any outburst is the result of our being out of control, letting the chaos of the world seep inside and make chaos in us. This is particularly difficult when you're a competitive person in a competitive environment. And we want our athletes to be competitive! We want our politicians to be passionate! We want our entertainers to be unforgettable! And we want to be committed employees, parents, citizens, too! But we have to be in control of that passion. We have to learn to be fervent without judging the other person. Why? Because judgment festers hatred.

These latest public meltdowns remind me of how poorly our culture prepares us for such moments. Imagine how much money WW&W have spent on media training. But nowhere in that education it seems, or in the education of any of us for that matter, is there a designated sphere to train us how to be better humans when life tests us to the max.

Learning conflict resolution is the primary path to sustainable peace on this planet. (That, and resolving the inhuman disparities between rich and poor.) We will always disagree about something. That is a given. The challenge is to be able to respond in a way that is resolute, yet peaceful. Our current president was certainly born with--and has cultivated--a remarkably calm response mechanism to differing points of view that is remarkable to witness. For most of us though, choosing peace in the face of life's injustices takes work, education and lots and lots of practice. Peace is, after all, a muscle, not an ideal. Just imagine if, starting in first grade, Peace 101 was right before English and just after history. We'd not only know how to read, write and think well, we'd know what to do when the crap hit the fan.

Life is filled with crap! Kick-Ass Advice will show you how to shovel it and emerge the victor.

Debbie Robins, Hollywood film producer, career coach to more than 1500 executives and entrepreneurs, advice blogger for The Huffington Post, advice columnist for the Washington Times Communities, upcoming radio host and bestselling author, shares her seven key strategies to achieve peace and happiness in Shovel It!: Kick-Ass Advice to Turn Life’s Crap Into the Peace and Happiness You Deserve (Alyson Books; November 2009). She invites you to visit her website and download the FREE first chapter. www.kickassadvice.com

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Read more at: http://www.huffingtonpost.com/debbie-robins

Read more at: http://www.huffingtonpost.com/debbie-robins/how-not-to-be-a-horses-a_b_318962.html

Turn Your Weekend Into A Staycation!

photograph courtesy of Lev Vertov

Summer is over but do you still need a vacation? One of our favorite Life Coaches, Eli Davidson, recently shared an article with us on how to turn your weekend into a "staycation".

"Staycation" Nation
As I wave good-bye to summer, I realize how very precious and restorative a vacation is. So I decided to make my weekend into a "staycation". If you aren't taking a one, two or three week vacation, it is essential that you give yourself a weekend "staycation" at least once a quarter.

Here are tips from my weekend "staycation".

1. Take A Vacation....From Your PDA
One of the fastest ways to unwind is to take a vacation from your PDA. As a culture we are accustomed to being "wired" all day every day. I put the phone in a kitchen drawer.

2. Is Your Name Martha?
Unless your name is Martha Stewart and you just love, love, love to organize drawers do not turn your "staycation" into a chore and errand festival. (I had a client whose hobby was ironing -so I know that those folks are out there!) If you know that you are more relaxed with a tidy home take the weekend before your weekend "staycation" to clean.

3. The 12 Steps.
Even when on holiday many Americans only take a 'semi vacation". They lug their laptop to the beach and I have seen them talking on their cell phones while taking a hike. They allow themselves to work "1 or 2 hours" a day. If you aren't fully disconnected from your work, you aren't allowing yourself to truly replenish. A semi vacation isn't the real vacation your body needs.
How do you avoid that? The 12 Step Rule.

Take 12 steps away from your computer, blackberry, iPhone. If you can't take the 12 steps away from your computer for two days...you may be addicted to the over stimulation it represents.

Take a real break for two days a month.

4. It's Nap Time.
"After the going's been tough the tough get horizontal." If you are like most Americans you have a sleep debt. Take some vacation time to catch up on your zzzzzz's. Studies show that lack of sleep is a huge stressor for your body. It feels luxurious to nap when your body asks for sleep.

***
Eli Davidson is a nationally recognized executive coach and motivational
speaker. Her book, "Funky to Fabulous: Surefire Success Stories for The Savvy, Sassy and Swamped", (Oak Grove Publishing) has won three national book awards.

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Mercury in Retrograde

Get Up Girl astrologer, Phyllis Firak-Mitz, keeps us informed on some outstanding Astrological Energies forming over the coming 2 weeks.

First, Mercury is Retrograde between September 7th through September 29th. This is terrific for introspection and reviewing recent decisions and assumptions to insure they truly work for you.

But Mercury Retrograde is also when communications can get a little screwy. So be clear in what you say. Be flexible too, as Mercury Retro can also signal disruptions in plans, travels, equipment, and agreements.

I’ve listed below where each Sun Sign might experience this Mercury Retrograde the most. Those born September 12th-28th, March 12th-26th, June 11th-17th and December 12th-26th might be most sensitive this Mercury Retrograde’s “change of plans” energies.

Some people hold off making major decisions during Mercury Retrograde because matters are so changeable. But don’t hold off moving forward in life. Just prepare a “Plan B” incase what you agree to or expect goes a bit awry.

Be especially mindful September 18th and 19th . Deeper implications of things can surface then. You may also come to realize hidden issues and conflicts that need to be addressed.

Other outstanding constellations involve Venus, the Planet of Love. She is in strong aspect to Inspiring Jupiter, Dreamy Neptune and Sensitive Moon - all between now and September 16th. This can really heighten our relationships! These love/spiritual aspects can also help us see the beauty in others and reach beyond our normal experience of love – especially between September 12 and September 16th.

But these Venus aspects could also make us a little reckless and indulgent in our alliances. Enjoy yourself but use good sense and continue to make sure people are who you really think they are.

Here’s where your Sun Sign might feel this month’s Mercury Retrograde the most:

Aries: Relationships, Work, Health Taurus: Love, Kids, Work, Health
Gemini: Home, Family matters, Love, Kids
Cancer: Communications, Travel, Contracts, Home, Family Matters
Leo: Finances, Belongings, Home, Family
Virgo: YOU, Your appearance, Relationships, and Finances
Libra: Your beliefs, Spiritual and Sacrifice Matters, YOU
Scorpio: Friends, Groups, Beliefs, Matters of Spirituality and Sacrifice
Sagittarius: Career, Reputations, Friends, Goals
Capricorn: Travel, Legal matters, Inspiration, Career and Reputation
Aquarius: Sex, Death, Others’ Crises, Money, and Travel, Legal matters
Pisces: Relationships, Sex, Death, Financial matters

www.astrologerphyllis.com

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Affirm What You Want!

You may recall how we love using and sharing positive affirmations with our readers. For those of you that may be new to affirmations, here is a quick description. They are positive statements, usually beginning with the words, "I Am", and used to assist people in transforming negative thought patterns and limiting beliefs into new supportive thoughts and beliefs. It's a lot like reprogramming a computer with new information.

During our Get Up Girl 9-Week Coaching Group, the women in our program develop their own affirmations. We take time to explore what limiting beliefs may be holding them back, and then they create affirmations to support a new way of thinking and being. We are always inspired by how creative and powerful each woman’s affirmations are, so we asked if we could share some of them with our larger Get Up Girl community.

Here are a few to lift and inspire you. Enjoy!

I love and accept myself, I am safe.

I am willing to forgive the past, it’s safe for me to go beyond my parents’ limitations.

I am guided throughout this day in making the right choices.

I have the talent, and the timing is right for me to be successful doing something I love.

I am living in the moment.

I am learning to love myself and others.

My body is beautiful, supple and firm.

I constantly have new insights and new ways of looking at my world.

I am willing to change and grow.

I choose my thoughts with care.

I am financially abundant and free.

I am fulfilled in my career.

I am grateful for my happy and loving relationship.

I am nourishing myself with love.

Feel free to share your affirmations with us, by commenting to this post or emailing us at info@getupgirl.org. We always enjoy learning new affirmations and love hearing from you!

Photo by Margalit Ward

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Are You Expanding Your Comfort Zone?

photograph courtesy of Lev Vertov

The first time you tried something new, was it comfortable or uncomfortable? Most would say uncomfortable. What happened after you did it a few times? Did it became more and more comfortable? As we grow, we expand our comfort zone. The only time we are actually growing is when we are uncomfortable.

I am constantly inspired by my mother. At 60 years old, she is embarking on a new career as a yoga instructor. She has accomplished a lot in her lifetime (including raising 4 children) and reinvented herself a few times over the years. I was surprised to see her experiencing self-doubt during her final Phoenix Rising yoga exam. At one point she even said, "I am afraid that I am not good enough." In that moment, I felt very connected to my mother's anxiety. Even she felt uncomfortable moving into a new role. She then said, “Well, I guess that means that I am growing.”

Ask yourself: Where am I feeling comfortable? Do I feel anxiety about trying something new? Am I playing too safe? How can I push myself to expand my comfort zone? When feeling anxious, remind yourself that you are exactly where you want to be, growing.

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Make Your Own Goat Cheese

I am visiting my home state of Vermont this summer where fresh farm raised food and organic gardening is the norm. Last Sunday morning after practicing meditation at the Vajra Dakini Nunnery in Lincoln, Vermont with Khenmo Drolma, I was blessed with an offering of tea and homemade goat cheese. I was amazed at the fresh herb flavor of the cheese and surprised to find that the recipe is quite simple to make. A special thanks Amatual Hannan for sharing her recipe with the Get Up Girl Community!

Things You'll Need: * Colander * Cheesecloth * Goat milk * Fresh lemon juice or vinegar * A large pot * Ladle * Salt and pepper to taste * Buttermilk (optional) * Additional seasonings (optional)

1. Make a grocery list and obtain the basic materials needed to make the cheese. The list includes goat milk (about 1/2 gallon), lemons, kosher salt and cheese cloth. Also, you may also add buttermilk for an extra creamy flavor, if desired.

2. Heat the milk in a stainless steel/non-reactive pot to at least 185 degrees (or low heat). Allow to simmer, watching carefully to avoid boiling or burning.

3. Remove the milk from heat and allow to sit. Add lemon (or vinegar), stirring until the curds separate from the whey. The mixture should look like large clumps of cottage cheese when properly separated.

4. Line a colander with several layers of the cheesecloth. Ladle curds into a strainer, discarding the whey.

5. Allow curds to cool, squeezing as much moisture out of them as possible. Put curds in a bowl and season with sea salt. You can also add other seasonings of your choice, such as Herbs de Provence or whatever else you desire.

6. Press curds into the bowl to make a block, or wrap in cheesecloth. Place curds in the refrigerator for at least 1-2 days before removing and tasting.

Enjoy this amazing and special treat with friends this summer!

Love to you all,

Shannon

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Astrological Update

Get Up Girl Astrologer Phyllis Frank- Mitz keeps us updated on what is happening in the stars. Looks like a fruitful month for most of us, check out your sign below...

Between now and July 13th unique astrological energies will help reveal whether something we’ve been hoping for, dreaming of can come to fruition. Finances, values/and or resources are at the root of this decision. Is there enough (of something) to see our goals through? Do others value what we have to offer?

For some people the answer to these questions is “Yes!” They’ll be challenged to tackle the practical nuts and bolts of securing success.

But July 1st-13th can also be a time when many become “disillusioned” about someone or something.
* Some may realize they’ve been banking on something elusive. They may need to start again with a new strategy.
* Conflicts between personal things like money, values, security with social issues such as friends, groups, or even nations are likely.
* We could realize we’ve held false beliefs or expectations about ourselves or others

If you are disillusioned, welcome the clarity. Use conflicts to establish new priorities rather than bulldoze something or someone of value out of your life.

Forgiveness can work wonders now.
* Take others off the hook of any expectations you’ve been holding them to. Can you live with what they do offer?
* Avoid temptations to act with stubborn “my way or the highway” resistance or righteous intolerance. Such stances could push matters to premature or unpleasant (or both!) endings.
* Evaluate if your loyalties are correctly placed. Allow yourself to step away from commitments that aren’t right for you.
* Apply heart-centered problem solving

Give others plenty of space to change their minds and course as well. Many will be experiencing surprising shifts in areas of their lives. They may not be able to follow through on agreements - or want to.

Each of us will experience this year’s astrological energies uniquely.

Here’s where your Sun Sign may experience the challenge of blending practical concerns with inspired ideals. These areas might be tested to insure you have the resources and the genuine agreements to succeed. Check things out to insure you and others are seeing clearly. Be flexible.

Aries: Finances/Values and Friendships/Groups.
Taurus: YOU!! Your Body, Appearance and Self-Image and Career/Reputation
Gemini: Beliefs and Philosophy/Spiritual Ideals
Cancer: Friends/Associates and Sex, Money, Other People’s Crises
Leo: Career/ Authority and Partnerships/Relationships
Virgo: Travel, Education, and Legal Matters and Health, Work
Libra: Sex, Money, Transitions, and Love Affairs, Children
Scorpio: Partnerships, Relationships and Home/Family
Sagittarius: Work, Health and Communication/ Travel/ Siblings
Capricorn: Love Life!! Kids and Finances
Aquarius: YOU!! Your relationships and Home, Family matters
Pisces: Communication, Travel, Siblings and Beliefs/ Behind the Scenes activities

Love, Your Astrologer Phyllis Firak-Mitz

http://www.astrologerphyllis.com/


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Affirmations & 6 Tips for How to Use Them

We love affirmations! We have witnessed the profound changes they can make in people's lives when used in a consistent and purposeful way. As we mentioned in our blog back in March ’09, we encourage the women in our Get Up Girl Women's Coaching Groups to use affirmations. They are a powerful tool for transforming limiting beliefs and negative thinking into more supportive ways of believing and thinking.

From Lousie Hay and her book, ‘Power Thoughts, 365 Daily Affirmations’, we share ten affirmations that you can use or edit to fit your needs. In addition to sharing Louise's affirmations with you, also below are 6 fun and creative tips for how you can use them.


Affirmations:

I rejoice in others successes knowing there is plenty for all of us.

I release any limitations based on old, negative thoughts. I joyfully look forward to the future.

Every experience in life is an opportunity for growth.

I am my best friend. I love what I see in me.

I am always the perfect age for where I am in my life.

I open my home and welcome guests with love. They are like a loving family to me.

I only speak positively about those in my world.

I express love and gratitude for all I have learned and all I have accomplished.

I look forward with joyous anticipation to each new day of my life.

All is well in my world!


6 tips for how you can use your affirmations:

1. Pick one or more affirmations and write them out in your journal. (You can repeat writing the same affirmations a number of times, we suggest 3 or more times.)

2. Write them on index cards, – one affirmation on each card. Read them while you drink your morning coffee; carry them with you and read throughout the day; or when you wake up and/or before going to bed at night.

3. Say them as you exercise or move your body. Walking, running, dancing, etc.

4. Read them aloud as you look at yourself in the mirror. (this is powerful)

5. Turn them into a song, and sing your affirmations in the shower.

6. Write them on post-it notes and put them up around your home and office.


Let us know what works for you, or if you have some creative ways you like to use affirmations. We always love learning new ways to apply these tools. Thanks! info@getupgirl.org.

photo by: Margalit Ward
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The Film Lounge

Get Up Girl graduate Danielle Stallings has announced a new film Meetup Group for filmmakers and film aficionados called The Film Lounge. Based in Ventura County, just outside of the studio zone, The Film Lounge is a place for film lovers to rekindle their love affair with film and brush up on vital skills outside of the pressure cooker of the L.A. industry scene. Meetings and screenings will be held on weekends (and some evenings) at Essential Wine Co., a new wine bar in Camarillo, just 30 minutes from the west valley and 45 minutes from the west side. (Also, a stone's throw from the premium outlet mall.)

The Film Lounge will be that relaxed film enclave we all wish existed to support filmmakers reach their potential through inspiration and networking. The first meeting will be held on June 28th to screen "Visions of Light" a gorgeous documentary about cinematography, likened to "going through a film museum". In July, Danielle will be conducting a film business seminar to demystify important employment and rights documents artists will likely encounter when hired.

To join the group and learn about upcoming meetings, go to Meetup.com and search for "The Film Lounge". Membership and meetings are FREE.

http://www.meetup.com/Filmmakers-Lounge/

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3 Simple Ways to Eat Healthier on a Budget

With the current economic downturn, eating healthy may feel less important than saving money. Contrary to common belief, eating healthy can actually cost less then a Big Mac, fries, and soda. We have discovered three simple shifts we can make that can keep us healthy, happy and energized.

1. Shift Where You Shop

Choose organic brands from mainstream stores. One of the easiest shifts we can make is where we shop. While natural food stores and Co-Ops offer a wide array of organic options, many traditional supermarkets are jumping on the organic trend with much lower prices. It is very important to check labels to ensure that your items are certified organic. Stores like Vons, Pavilions, Safeway, and Trader Joes are now offering organic lines at 1/2 the price of the Whole Foods 365 Brand. We have been using the O Organics brand for items including pasta sauce, olive oil, milk, yogurt, and baby food. Albertson's and Ralph's carries a similar organic line called Wild Harvest that offers a full line of organic products ranging from eggs, cereal, to soy milk.

Say yes to the Farmer's Market. One of our favorite places to find amazing food is the local Farmer's Market. They provide some of the freshest produce, meat, and dairy products available. You buy directly from the farmer, so prices tend to be drastically lower than you can find in a standard grocery store. The experience of interacting with local farmers, and artisans is defiantly more enjoyable than waiting in the check out line.

Shop at international markets. Another place to find great quality food at reasonable prices is your local international markets including Korean, Jewish, Indian, Hispanic, African, and Japanese grocery stores. While you can find many items with more affordable price tags be mindful to stick to the market's specialty, as other items can be more expensive such as buying pasta sauce in a Korean Market.

2. Plan Ahead

Create a menu plan. Take time at the beginning of the week to plan your meals. This takes a bit of prep time, but the experience can actually be fun for the entire family. Have your children help pick out healthy items and menu options. Make a list and pick up the various items at the stores with the best selection and prices. When you have a stocked kitchen filled with healthy foods and recipes, it becomes easier to cook than to run out for fast food.

Click here to read entire article


by Shannon Bindler & Margalit Ward
at the Huffington Post

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10 Reasons It’s Awesome You’re Terrified

In our recent Get Up Girl Advanced Group we encouraged everyone to take actions that stretch them beyond their comfort zones. In addition to assisting them in accomplishing their goals, another common by-product of taking risks is fear. Here is a terrific article by new blog contributor and freelance writer, Lori Deschene that takes a positive look at fear and it’s blessings.

10 Reasons It’s Awesome You’re Terrified

I am terrified of heights—kind of. Having entered the world one year after a girly-girl sister, I decided at a young age to be the tough one. To play with dinosaurs, fight my tears when I scraped my knee, and climb tall trees with the best of the neighborhood boys. The only problem was I was too scared to climb down. Thankfully, those neighborhood boys were accommodating (as they were 10 years later when I decided being girly was more fun—but that’s beside the point). With this in mind, perhaps you can appreciate how difficult it was for me to jump out of a plane from 10,000 feet.

But I did it. I forgot about everything I thought could go wrong, focused on the benefits of going through with it, took it one step at a time, and jumped. In hindsight, I now realize fear is absolutely awesome. Here’s why:

10. It sometimes shields you from harm. Fear is an intuitive survival mechanism and there are many times when you really should heed its message. If you walk into your building and sense there’s someone in the shadows, your fear and the action it inspires just may save your life. (Incidentally, I felt this same survival instinct when I learned about skydiving—but research convinced me the risk was minimal).

9. Fear pushes you to face your internal issues. Let’s say you’re scared of pursuing your dream job. You can either give in to that fear, or question where it comes from so you can conquer it. If you’re scared of failing, ask yourself why. Did your upbringing instill in you that failure is unacceptable? If you challenge your issues and subconscious beliefs now it will be much easier to reach goals you set in the future.

8. You have a chance to be brave. I have never in my life felt as proud of myself as I did when I jumped out of that plane. Whatever you’re afraid of, appreciate it. It invites you to be bold and daring, which may inspire other people to do the same. Now that’s a rush!

7. The experience teaches you to act in spite of your feelings. We all have feelings; it’s part of being human. Some people hide behind them, allowing fear, anger, and pride to dominate their lives. Some repress them and experience a lot of pain as a result. Others identify them and act anyways. That’s mindfulness: acknowledging you feel scared, deciding it’s not a permanent state, and then making a choice in spite of it.

6. You can prove to yourself what you’re made of. We all have fears—every last one of us. Some people worry so much about the worst case scenario that they avoid risk at all cost, feeling trapped and unhappy. Others push through it, and either reach their dreams or hold the satisfaction of knowing they gave it their best shot. You decide: what are you made of?

5. It gives you the chance to identify your mental chatter as just that—chatter. Our internal monologues rarely stop going; and they often talk us out of doing things we want to do. When that little voice goes into overdrive, you have two choices: let it drive you insane, or find a way to silence it. Once you learn to tune out your inner evaluator—the voice that analyzes life as it happens—it will be far easier to be present and peaceful.

4. Your friends have the chance to help you be your best. I told 8,800 people on Twitter I planned to go skydiving—and then three hours beforehand told them I was considering backing out. I received countless @replies from people telling me they’d done it before and that I’d love the experience. If not for all the external support, I might not have gone through with it. (Thank you so much Twitter friends!)

3. You can practice skills that will help you later in life. The best way to handle fear is also a great way to handle challenges: take it step by step. The morning before I jumped, I decided all I had to do was get in the car at 12:15. After that, all I had to do was get in the harness. And then board the plane and so on. Whether you’re starting a new business or trying to lose 50 pounds, this approach makes a lot of sense: take it one step at a time.

2. It helps you overcome catastrophic thinking. Most of the time when you shun something you’re scared of it’s because of “what if” thinking. I spent at least an hour wondering: What if my parachute doesn’t open? What if I fall out of my harness? What if I land in the highway and die a tragic death as road-kill? Then I remembered this: most of the things we worry about never happen. So why exhaust my energy worrying?

1. Overcoming fear teaches you to accept uncertainty. Fear and worry are attempts to control the future—to avoid situations and feelings you’ve decided are undesirable. But really, does it ever work? Does clinging to fear guarantee your future will unfold exactly as you want it? No! Once you release the fear about the future, you’re free to focus on the present—which, by the way, is when life happens.

Whatever it is you’re scared of, you can overcome it and become stronger in the process. You just have to stay focused on the benefits of feeling the fear and pushing through it. “

Don’t be afraid to go out on a limb. That’s where the fruit is.” -H. Jackson Browne

You heard my story, now tell me yours! What fears are on your radar right now—and how are you pushing through them?

Lori Deschene lives in San Mateo, CA where she works as a freelance writer. Visit seeinggood.com, her blog about realistic positive thinking, and follow her on Twitter @BeMeaningful.

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Feel Your Boobies Campaign

Ladies, are you feeling your boobies?

We all the know the importance of having an annual breast exam from our doctor, but research shows that it is also important to be examining ourselves on a regular basis for the prevention and early detection of breast cancer.

We recently discovered the campaign, Feel Your Boobies®, founded by breast cancer survivor Leigh Hurst. Her story is an example of a young woman who was feeling her boobies on a regular basis, and because of that found a lump long before her doctors. What started out as a fun and creative way to remind her friends about something that had saved her life, evolved into a non-profit Foundation to spread this important message. Read more about Leigh’s story and the history behind the campaign.


Leigh's Story

I was diagnosed with breast cancer on April 7, 2004. I was 33, I ran marathons, ate well, and thankfully I felt my boobies! I wouldn’t necessarily say I did “self-breast exams” as they are traditionally defined, but I did feel my boobies during the course of my daily routine and because I did, I knew when something was different.

For the two years leading up to this diagnosis, I had noticed the small lump in my left breast. It didn’t hurt or change very much, but I noticed it. I was living in New York City at the time and when I would go to the doctors for normal checkups, I would wait for them to do their clinical exam of my breast to see if they would notice the lump on their own. They didn’t. It wasn’t until I held their hand and placed it on the lump that they noticed what I had felt on my own for some time. For whatever reason, none of them felt it was something to be concerned with so I trusted their judgment and figured it was fine.

At some point during this two year period of time, I tired of the city lifestyle I had led for the previous 10 years and made a major decision to move back to Middletown, PA -- the small town where I grew up just outside of Harrisburg, PA. I moved home a successful professional woman, but was single and 33, and with my childhood friends mostly being married I feared I had embarked on life as a spinster. Just six months after buying a home and moving to PA, it was time for my annual exam. It was at this exam where the nurse practitioner (forever my angel) suggested I go get a mammogram.

Read more…


Find out more about the Feel Your Boobies Campaign® at feelyourboobies.com

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A Truly Green (and Frugal) Fashion Choice: Thrift Stores

We bring our reusable bags to the grocery store, changed our lighting to energy saving bulbs but how often to we stop to think about how our clothing choices effect the environment? Even new "eco" fashion lines leave a carbon footprint. Karla Zens writes about choosing truly environmentally friendly clothing: Vintage

It feels like a new socially responsible fashion line emerges every week: handbags made from organic hemp, sunglasses fabricated from 100% renewable materials, jewelry crafted from recycled gold and responsibly mined gems. Green fashion is almost mainstream: you can purchase your organic cotton t-shirt from Barney's...or from Old Navy. Don't get me wrong, these are all wonderful developments, but they continue to feed our insatiable appetite for consuming "new stuff."

It's time to start thinking about a fashion choice that doesn't come with a "feel good" eco sound bite: your local thrift store, vintage shop, or a clothing swap between friends. With the economic downturn, shoppers have started to wean themselves off Macy's and learned to love pre-owned designer merchandise. (Oh, and if you're turned off by thrift store cooties, I'll help you get past that a bit later.)

For the eco-minded out there (those of you who shop locally, bring your own bags to the grocery store, monitor the parabens and bisphenal A in your life), it's time to take note: besides being a way to snag high-quality, fashionable threads for a bargain, second hand shopping is one of the most socially responsible shopping choices you can make.

Just consider today's most rampant "disposable fashion" item: a cotton shirt, available for less than $20. This fictional shirt started out as cotton in a pesticide-laden field in the US. It was shipped to China, where it was milled, woven, and then dyed using harsh chemicals that leaked into the local water system. It was cut and sewn by children working in appalling conditions, before being shipped back to the US and sold. It's a process that keeps the price low at the expense of quality, the environment, energy resources and labor practices.

And even your sweat shop-free, organic, vegetable dyed, carbon offset garment has consumed energy. Some virgin materials were likely used. The item was produced, packaged, and shipped, perhaps several thousand miles. It was likely marketed in some way, maybe on the pages of a magazine that was printed on virgin paper.

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Learn, Forgive & Celebrate

A friend recently shared the story of how the Babemba Tribe in South Africa responds when members demonstrate what could be called ‘bad behavior’. It caused me to think of how I perceive and react to people when I think they have done something ‘wrong’, and even more importantly, how I act towards myself when I am not happy with something I have done, thought or said.

In the Babemba tribe of South Africa, when a person acts irresponsibly or unjustly, he is placed in the center of the village, alone and unfettered. All work ceases, and every man, woman and child in the village gathers in a large circle around the accused individual. Then each person in the tribe speaks to the accused, one at a time, about all the good things the person in the center of the circle has done in his lifetime. Every incident, every experience that can be recalled with any detail and accuracy is recounted. All his positive attributes, good deeds, strengths and kindnesses are recited carefully and at length.

The tribal ceremony often lasts several days. At the end, the tribal circle is broken, a joyous celebration takes place, and the person is symbolically and literally welcomed back into the tribe.

I imagine the love of the tribe so generously given to the ‘fallen’ tribe member is a powerful reflection of his/her goodness, value and worth to the community. This ritual must also contribute to what is said to be a rare occurrence of antisocial or criminal behavior in the Babemba tribe. It demonstrates that by valuing each individual with compassion and forgiveness, the community as a whole is uplifted and strengthened.

This example of love and forgiveness is a beautiful reminder of how we can be with ourselves (and others) when we judge or don’t like something. Instead of belittling or getting angry at ourselves for something we did, we can learn from the experience, and then forgive ourselves and celebrate what is good about who we are and the positive things we do. The same is true with others in our life. Most of us are doing the best we can, and sometimes we just forget.

So the next time you make a mistake, say the wrong thing, or forget your friend’s birthday, remember the Babemba tribe story. Surround yourself with positive words, be compassionate with yourself, forgive and let it go. This is a gift we all deserve, as a way to take care of ourselves, celebrate who we are, and to help us grow in our capacity to be more compassionate human beings. Learn, forgive and celebrate!

photo by: Margalit Ward
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The Care and Feeding of You

Many of us have some type of healthy routine that we do each day. We wash our face, brush our teeth, take our multivitamins and hopefully get to the gym a few times a week. But what we realized years ago is that those things only take care of one aspect of ourselves, and to truly live a happy and fulfilling life, we must go to a much deeper level of self-care. We call this, Extreme Self-Care. And girrl, we need it now, more than ever!

In our Get Up Girl…Your Time is Now –Coaching Group, we encourage women to begin exploring what Extreme Self-Care means for each of them. Because we are all different, have different lives, how we take care of ourselves can look a variety of ways. It can also vary from day to day and week to week, especially if our jobs and families play a role in how we spend our time. What’s important is that we incorporate all the levels that define who we are and what it is to be human, i.e. our physical, emotional, mental and spiritual selves. By taking care of our selves this way, we nurture our ‘whole’ being and support a greater sense of balance and peace.

Considering that many of us are dealing with more stress due to the current economy, or changes in our jobs and careers, taking good care of ourselves is more important than ever. It is our foundation, giving us the energy and strength we need to overcome challenges and flourish in our daily lives.

How to create your own Extreme Self-Care Routine:

Ask yourself these two questions for each of the 4 levels: Physically, Emotionally, Mentally, and Spiritually, and write down your answers.

1. How can I best take care of myself (physically, …etc.) in my life right now?

2. What can I realistically incorporate into my life this week?
Remember to get specific: What & When?

We strongly recommend that you keep your routine very easy and do-able. Start by picking only one new activity for each level. It’s better to keep your routine simple and consistent, rather than trying to do many things only once.

Examples:

Physical: I take a walk between 7 – 7:30am, at least 3 x this week.

Emotional: At the end of the day, I acknowledge myself for what I accomplished.
At least one thing, for 4 or more days this week.

Mental: I read my affirmations in the mirror, at least 5 x this week.

Spiritual: I meditate after lunch for 5 to 20 minutes, at least 5 x this week.

Below are some suggestions for each level, to help inspire ideas for your own personal Extreme Self-care routine.

Physical:
Exercise
Improve your nutrition
Drink more water
Sleep & rest
Massage or body work, etc.

Emotional:
Speak kindly to yourself.
Forgive yourself for any judgments or upsets.
Acknowledge and appreciate yourself and the things you do.
Do things you enjoy and make you happy.
Focus on being grateful.

Mental:
Becoming more aware of your thoughts, – negative and positive.
Use positive affirmations that support what you want for yourself and your life.
Read uplifting and inspiring books and material.
Learn something new or interesting.

Spiritual:
Create space for quiet time, meditation and reflection.
Walk or be in nature.
Attend a church, synagogue, or other religious service.
Write in a journal
Creative expression

We always enjoy learning from our readers new ways to take care of ourselves. We would love to hear about your Self-Care routine, how it’s going for you and what you have observed and learned. Email us at info@getupgirl.org.

Our next Get Up Girl, 9 Week Women’s Coaching Group starts May 6, 2009. For more information about Get Up Girl, and our unique women's coaching programs and workbook, go to getupgirl.org, or email us at info@getupgirl.org.

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Working Harder Isn’t the Answer—What Is?

In her blog post, Working Harder Isn’t the Answer—What Is? Get Up Girl and trusted sales tutor, Alyse Hart, shares with us her suggestions for slowing down long enough to enjoy life.

Trying to work faster, harder, make more calls, work towards advanced degrees, respond to instant messages feels like a hamster wheel not the road to success. AND we’d do more if only we could be organized––is this you too? STOP the madness. Slow down. Speed kills. And it’s not just you––it’s everyone around you ––a collective craziness. I’ve watched women running about with bulging eyes, fidgeting hands and feet, and shorter tempers from Starbucks to the freeway lane next to me. They’re fumbling for their cell phones at the bottom of their bags and drat they can’t find them. Holy Mole––they’re not vibrant anymore. They’re wired not inspired and their life force is draining away. Still, they/ we/ me they try squeezing more in.

Zooming through activities temporarily takes the edge off anxiety. And it even disguises the gnawing feelings at bottom of your stomach. But it won’t take away that revved up feeling and you’ll never feel satisfied because there’s always more you can do. Our packed calendars and over-scheduled days once a status symbol and the mark of a success holds us hostage. After a certain point prolonged screen sucking keeps you up at night. Springing awake at 3AM unable to go back to sleep seems normal but old. It’s an adrenaline high and I don’t know about you but my busy brain can’t shut down more times than I’d like to admit. What would it be like if I didn’t meditate?

There’s hope and choice. Intentionally downshifting even for a moment and to ask "what’s enough?” will help raise awareness enough so you can stop for a second if you say you can’t ––how about turning down the volume on the terrorizing taskmaster in your head. It’s mucking with your rationality.

True success means having time for what you like and it’s not at the expense of things that mean a lot to you. So it really takes wisdom and reevaluating what success is for you at this time in your life and the period we’re in. Real sustainable success requires pacing, timing, introspection, authenticity, and vigilance. We can’t enjoy the fruits of your labor at warp speed you miss seeing the obvious sprouts that you could or should cultivate or even things ripe for the picking like opportunities, satisfying moments, or the grace of something falling into your lap at just the right moment. Go too fast and you miss it all.

BIG TIP. To shift gears you’ll need relentless discipline and instead of pushing more ask a new question: “how can I do this easier?” What is the simplest way to achieve what I need to do? It is a different spin and changes your life. To make life easier we must become skillful at creating alliances and collaborations for limited or predetermined periods of time, we need to add our wisdom and expertise to projects in spurts or predetermined doses. And you must choose to satisfy yourself. Yes, you must be at the center of your picture and not losing pieces of yourself is an art form. It requires not giving up on YOU or compromising away everything.

Give yourself a periodic mental hair wash and plant new seeds of thought. Practice setting end dates for what you want and learn when to call it quits (especially when there’s no yield or harvest) and say “game over.” This is critical to your sanity and there’s no reason to stay the course when it’s not a good road. The trick is discernment. Choose where you put your sweat and attention. Watch and reflect on things even though everyone else is running in circles.

THE challenge is to periodically cease your activities and allow time for observing situations and people objectively. There’s tremendous value in sitting still for at least 1-2 hours per week minimum weekly requirement for clarity. Keeping up isn’t the answer anymore. Practice opting out for just three minutes a day especially when things get hairy and you will be flexing one of the most important muscles for surviving our times and going the distance. It’ll help you to choose and order your steps well and move on things when the timing is just right or you follow the intuitive hit to make that phone call. More often than not you’ll find it yields great results.

by Alyse Hart Trusted sales tutor, storyteller, chief sales muse, change agent and whole human. A lifetime of experience selling and managing sellers. Founder and Owner of Sell it Like A Woman. A company devoted to economic empowerment for women.

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Garlic: Natural Healing Medicine for Your Health

Get Up Girl Liane Schmidt, wrote a wonderful article on the medicinal aspects of garlic. It not only keeps the vampires away, but is a great immune enhancer.

I am currently studying to become a Nutritional Consultant, among many other aspirations. Health is vital to your overall well being and being at your optimal levels of health will enhance every aspect of your life. There are many different types of food choices that you can choose from that will greatly benefit your life.

One of these items is garlic.

Not only is garlic a wonderful food enhancer bringing some food dishes to life and adding that extra spice to your life it is also a wonderful natural food product that will help keep your health in check.

Studies have shown that garlic is wonderful for lowering cholesterol levels, blood pressure levels and has a blood thinning effect. It is known as a positive heart tonic. It has anti-cancer, anti-fungal, and anti-bacterial properties. These benefits make it a great immune system enhancer.

While cooked garlic is very popular in many food dishes, studies have shown that fresh, uncooked garlic offers you higher levels of antibiotic activities. It has a more powerful effect. Taking garlic pills and capsules are effective; however, garlic's effectiveness comes from its reaction with air. This is why its best to either cut or crush fresh garlic, let it sit for a minute or two and then add it to your food dish.

Click here to read entire article

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Surprising Week - Astrology

Get Up Girl astrologer Phyllis Frank-Mitz shares her insights on what may be a surprising week for many of us: This week, especially April 13th-through 17th might be a bit intense, even volatile. Unexpected changes in your projects and relationships are possible. Dynamics that alter your life plans can also erupt. Keep cool as tempers could tend to flair.

Many might be challenged to deal with 3 highly demanding situations this week. Others might experience a third party entering their lives who either creates or relieves a standoff.

The key to using this week’s powerful energies is to be flexible and work with what is rather than insist on the way you think things should be. That’s because life is giving us one of those “course corrections.” Anything that isn’t really working for us can end abruptly.

But relationships and opportunities that do work can appear in astoundingly magical ways. So even if this week’s events seem annoying, keep in mind they are steering us in better directions. Look for how you are being awakened and liberated by what is going on in and around you.

Count on things only when they actually happen as matters can change on a dime.

This is part of a year-long “Shakeup to Liberate” constellation. Each of us is experiencing something powerful according to our unique destiny.

Because this is such a big astrological event, I’m offering special “Uranus Readings” I’ll reveal how your life and relationships might be affected by these rare energies. Call 303-730-6680 to arrange your personal consultation. ($4.75 per minute.)

Here’s the areas each Sun Sign might experience this week’s “Shake-up to Liberate” energies.

Aries: Beliefs and Legal/Foreign matters and Work/Health matters Taurus: Friendships and Love/Kids matters and Sex/Death/Finances
Gemini: Career matters and Partnerships and Home/Family matters Cancer: Travel/Legal and Health/Work matters and Contracts/Education
Leo: Intimacy/Finance & Love/Kids Virgo: Relationships & Home/Family & Self Image/(work)
Libra: Work/Sacrifice/Health matters and Contracts/Communication/Travel
Scorpio: Friendships and Lovers/Kids and Finances/Security issues
Sagittarians: Home/Family matters and Career and Self Image
Capricorn: Contracts/Communication/Legal/Travel matters
Aquarius: Finances/Security and Intimacy matters/Friendships
Pisces: Self- Image (freedom) and Relationships and Home/Family

Click here to see Phyllis' amazing books
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