Achieving goals in 15 minute bursts By Tracey Vale

How much time do you have lying around?

The following article details the 'Grab 15 Principle' which, in a nutshell, means grabbing 15 minutes a day to work on a project or goal. Fifteen minutes is an easily achievable space of time and means that you can achieve something toward your goal every day, thereby gaining more than two 40 hour weeks of solid work by the end of a year.

The article is written from the perspective of a writer grabbing 15 minutes of writing time per day but can easily be applied to a multitude of activities. You may have an artwork you've been meaning to begin but you keep putting it off because you can't dedicate a large slab of time. This way, you don't need to wait for that time chunk. Begin it now. Continue tomorrow. Before long, you will have achieved something you may have thought impossible with your time schedule.

"The only impossible journey is the one you never begin."~ Anthony Robbins

Fifteen minutes a day can be found anywhere. Cut down television viewing; your time on Facebook or other social media; or any other snippets of time, including getting up a little earlier or going to bed a little later. Evaluate where your time is eaten up and, therefore, how much time you can 'repossess'.

In so doing, you can find time for regular exercise; for writing your novel; for blogging; for photography, art or educating yourself in an area of interest. You might want to use it for extra baking time or even for de-cluttering your cupboards. You could teach yourself a musical instrument; spend more time with your kids; sew an heirloom patchwork quilt; or spend more time in the garden. Grab two or three 15 minute blocks and achieve more than one goal. The potential is enormous.

To read more, click on the article below.

The Grab 15 Principle, by Jim Denney:
http://unearthlyfiction.wordpress.com/2012/12/19/the-grab-15-principle/

Smile and laugh for mind and body health By Tracey Vale

Copyright, Tracey Vale 2010

Smiling and laughter lifts the spirits, improving mind health as well as concentration, immunity and physical health. Scientists have discovered that even forcing yourself to smile has the effect of boosting your mood. A smile releases ‘feel good’ brain chemicals, or endorphins, to boost mood and relieve stress and anxiety. A smile also releases serotonin, a natural, stress-reducing chemical and reduces stress hormones such as cortisol and dopamine.

Smiling and laughter also strengthens the immune system and boosts physical health. It causes the body to increase production of antibodies and white blood cells, thereby boosting immunity. 

Studies have shown that smiling lowers blood pressure. Add some laughter and you are gaining overall health benefits through toning the stomach muscles and exercising the diaphragm and heart. Vigorous laughter increases the heart rate and breathing rate. Vanderbilt University scientists discovered that laughter can increase your burning of calories by an impressive 20 percent.

As a universal sign of happiness, smiles also make you seem more confident, sociable and attractive. It has been shown that people who smile more are more likely to be promoted at work. A study from the Scotland University of Aberdeen, revealed that participants chose people who were smiling to indicate the category of ‘attractive’. Another study revealed that 69 percent of male participants believed a woman was more attractive when she smiled, rather than wearing make-up.

Smiling increases life expectancy. The University of Illinois conducted a research study that revealed that people with a happy disposition, who smiled more often, increase their life expectancy by almost ten years. Similarly, laughter reduces stress, anxiety and anger, contributing to increased physical and mental health.

A 2010 study from Wayne State University analysed baseball cards, from Major League players of 1952, to prove increased life expectancy. The study found that the athletes who were smiling broadly in their picture, lived an average seven years longer than their non-smiling counterparts.

Smiling also strengthens relationships and attracts happier people to you. It is contagious, as proven in a Swedish experiment where participants couldn’t resist smiling when seeing others do likewise. Remember the famous quote: "Smile and the whole world smiles with you"?

A study at the University of California Berkeley used the year book pictures of 21-year-old women, then analysed their lives 30 years later. Those with the biggest smiles in their year book photos were all found to have stronger marriages and better wellbeing and overall health, based on psychological and physical health tests, than those who didn’t.

The benefits of a positive, healthy attitude have been well-documented for recovery from illness, with many hospitals adopting programs to boost happiness and increase laughter. Researchers found that just one hour of comedy-watching, boosted tumour-fighting cells in test tubes, with effects lasting for up to 12 hours.

Smile, laugh and reap the rewards.

References

http://health.yahoo.net/experts/dayinhealth/science-smiles Article titled Surprising Facts About Smiling, by Lisa Collier Cool, which cites the book Smile: The Astonishing power of a Simple Act, by Ron Gutman, TED Books, 2011. Cited online 12/10/12.

http://www.nursingschools.net/blog/2010/07/say-cheese-15-fascinating-facts-about-smiling/ Cited online 12/10/12.

http://www.ihavenet.com/Health-Top-10-Surprising-Facts-About-Smiling-BSBY.html Cited online 12/10/12.

http://www.drstandley.com/facts_laughing.shtml Cited online 12/10/12.

Health Benefits of Turmeric

Source: Wikimedia Commons

The benefits of the spice turmeric, often termed the 'queen of spices', have been recorded as early as 1280AD by Marco Polo and have been used medicinally by China and India for thousands of years.
Turmeric is commonly used to boost flavour in culinary dishes and gives the yellow colour to curries--but it also has many medicinal benefits.

Turmeric contains dietary fibre, manganese, Vitamin B6, iron and potassium. It is used to promote healthy skin; in the treatment of Alzheimers; and is effective in the fight against cancer, heart disease, diabetes and a host of other conditions and uses. For more details, refer to this article, 'Top 10 Health Benefits of Turmeric', by thedetoxdiva, available here: http://thedetoxdiva.com/top-10-health-benefits-of-turmeric/

Fennel's Health Benefits

From Wikimedia Commons

Fennel provides a host of health and medicinal benefits. It is used in the treatment of constipation; respiratory conditions such as congestion and bronchitis; indigestion; flatulence and anemia. Fennel also regulates hormones to ease and regulate menstruation and aids in the fight against macular degeneration.

Fennel is effective in reducing inflammation to the stomach, digestive tract and eyes due to the components in its essential oils. Anetol, cineole, iron and histidine are among these components. Anetol and cineole reduce inflammation while iron and histidine boost blood health and treat anemia. Fennel also contains minerals, such as magnesium and cobalt, and antioxidants, essential for tissue regeneration and anti-aging.

From Wikimedia commons

Fennel is a diuretic and therefore beneficial in the removal of toxins from the body. It is also beneficial for lactating mothers and for a host of other reasons including hair health and sharpening of memory. Fennel treatments are achieved by using its seeds, vegetable bulb or as topical cures.

For more details of the health benefits of fennel, see this article:
http://www.organicfacts.net/health-benefits/herbs-and-spices/health-benefits-of-fennel.html

Natural treatments for teen problem skin, By Tracey Vale

Acne treatments need not be expensive with a number of natural treatments available that are not only effective but also soothing to the skin. Many store formulations contain chemicals and are over-drying, which compounds the problem by causing the glands to produce more oil to compensate.

Slight changes in your normal routine and habits will assist in reducing the occurrence, severity and longevity of breakouts.

(1)   Clean your face morning and night. Don’t use harsh soaps or any cleansers with fragrance or alcohol added. Use luke-warm or cool water. Natural cleansers are listed below in the remedy section.

(2)   Drink plenty of water throughout the day. This aids in flushing toxins, which are released through the skin, and maintains healthy skin and circulation.

(3)   Avoid touching your face, especially problem areas. This prevents spread of bacteria, aggravation and the increase of dirt and grime.

(4)   Exercise. This improves skin health from the inside out, improving overall health, circulation and the elimination of toxins.

(5)   Nutrition. Ensure your diet is balanced and antioxidant-rich, with plenty of fruits and vegetables. Antioxidants aid in the removal of toxins and in the repair of damaged cells. Avoid greasy, high-fat content foods.

(6)   Vitamins. Daily consumption of the vitamins A, E and niacin has been shown to be effective in acne treatment.

(7)   Use a natural exfoliator once or twice a week. This needs to be a gentle process as harsh scrubbing will exacerbate breakout problems. Natural exfoliators are listed below.

(8)   Use a steam treatment once a week and follow with a natural mask treatment. See remedies below.

Natural Remedies

Steaming: Electric face steamers can be purchased relatively cheaply and are very effective. Alternatively, fill a large bowl with boiling water and place a towel over your head so that it covers the bowl and concentrates the steam. Wash your face first and, with your skin still wet, sit with your face over the steam. Raise your head away from the water if is too hot. Do this for around 10 to 15 minutes, and then gently pat your face dry. Your pores will be opened by the steam and will respond to a natural toner. You will also find that blackheads and whiteheads are looser and respond well to gentle exfoliation.

Witch Hazel: Witch Hazel is a natural toner that is very effective in the treatment of acne. Available from supermarkets and chemists, it is inexpensive and is applied by soaking a cotton wool ball and dabbing over the skin. Use after steaming, cleansing and exfoliating. Witch Hazel cleanses, tones and reduces the spread of acne-causing bacteria.

Tea Tree Oil: Tea Tree Oil is a natural disinfectant and is very effective in the treatment of acne. It can be found in many quality natural treatments available across the counter. Use in its natural form by dabbing onto problem areas. It reduces the spread of bacteria, cleans and assists in drying out breakouts.

Aspirin Mask and Exfoliator: Not strictly a natural remedy, but it is readily available and effective as a home remedy for acne treatment. Crush an aspirin tablet and mix with enough water to form a smooth paste. Apply over the skin as a mask. Relax for 10 to 20 minutes, while it dries. Rinse off with a little luke-warm or cool water, rubbing gently over the skin to exfoliate at the same time.

Baking Soda: Combine a teaspoon or two of baking soda with water and use as a cleanser for daily face-washing. Baking soda balances skin tone and unblocks clogged pores.

Baking soda combined with a small amount of water to form a smooth paste can be used as a face mask. Apply to the face and leave on for 15 to 30 minutes. This paste is also effective as a natural exfoliator.

Oatmeal: Oatmeal is naturally soothing and can be used in facials, exfoliators and masks. To make an oatmeal facial/exfoliator, combine 2 teaspoons of oatmeal with 1 teaspoon of baking soda and enough water to form a paste. Smooth over the face and gently rub in. Rinse off and pat dry.

For an oatmeal mask, combine 3 tablespoons of oatmeal with ½ cup of milk or water. Apply as a mask and leave on for 15 minutes. This will soothe and cleanse.

Orange Peel: Rub moist orange peel over affected areas to cleanse and reduce spread of bacteria. Alternatively, pound the peel and mix with a little water, then apply to the skin as a cleanser. Rinse and pat dry.

The importance of writing well for children, from Roald Dahl

"The prime function of the children's book writer is to write a book that is so absorbing, exciting, funny, fast and beautiful that the child will fall in love with it. And that their first love affair between the young child and the young book will lead hopefully to other loves for other books and when that happens the battle is probably won. The child will have found a crock of gold. He will also have gained something that will help to carry him most marvelously through the tangles of his later years." Roald Dahl

Image from Wikimedia Commons

"I have a passion for teaching kids to become readers, to become comfortable with a book, not daunted. Books shouldn't be daunting, they should be funny, exciting and wonderful; and learning to be a reader gives a terrific advantage.”

"We are the music makers, and we are the dreamers of dreams.”

"So Matilda’s strong young mind continued to grow, nurtured by the voices of all those authors who had sent their books out into the world like ships on the sea. These books gave Matilda a hopeful and comforting message: You are not alone.” From Matilda.

"We have tears in our eyes
As we wave our goodbyes,
We so loved being with you, we three.
So do please now and then
Come and see us again,
The Giraffe and the Pelly and me.

"All you do is to look
At a page in this book
Because that’s where we always will be.
No book ever ends
When it’s full of your friends
The Giraffe and the Pelly and me.” From The Giraffe and the Pelly and Me. 

"When you're writing a book, it's rather like going on a very long walk, across valleys and mountains and things, and you get the first view of what you see and you write it down. Then you walk a bit further, maybe up onto the top of a hill, and you see something else. Then you write that and you go on like that, day after day, getting different views of the same landscape really. The highest mountain on the walk is obviously the end of the book, because it's got to be the best view of all, when everything comes together and you can look back and see that everything you've done all ties up. But it's a very, very long, slow process.”

And some other quotes from the inspirational, funny and creative children's writer, Roald Dahl, on what would have been his 96th birthday:

"We have so much time and so little to do. Strike that, reverse it.”

"A little nonsense now and then is relished by the wisest men." From Charlie and the Great Glass Elevator.

"So please, oh please, we beg, we pray, go throw your TV set away, and in its place you can install, a lovely bookcase on the wall."

“And above all, watch with glittering eyes the whole world around you because the greatest secrets are always hidden in the most unlikely places. Those who don't believe in magic will never find it.”

“It doesn't matter who you are or what you look like, so long as somebody loves you." From The Witches.

"Don't gobblefunk around with words.” From The BFG.

"Two rights don't equal a left." from The BFG.

 “Grown ups are complicated creatures, full of quirks and secrets.” 

“If a person has ugly thoughts, it begins to show on the face. And when that person has ugly thoughts every day, every week, every year, the face gets uglier and uglier until you can hardly bear to look at it.

"A person who has good thoughts cannot ever be ugly. You can have a wonky nose and a crooked mouth and a double chin and stick-out teeth, but if you have good thoughts it will shine out of your face like sunbeams and you will always look lovely.” From The Twits.

"I began to realize how important it was to be an enthusiast in life. He taught me that if you are interested in something, no matter what it is, go at it at full speed ahead. Embrace it with both arms, hug it, love it and above all become passionate about it. Lukewarm is no good. Hot is no good either. White hot and passionate is the only thing to be.” From My Uncle Oswald.

"Bunkum and tummyrot! You'll never get anywhere if you go about what-iffing like that. Would Columbus have discovered America if he'd said 'What if I sink on the way over? What if I meet pirates? What if I never come back?' He wouldn't even have started.”

"But there was one other thing that the grown-ups also knew, and it was this: that however small the chance might be of striking lucky, the chance is there. The chance had to be there.” From Charlie and the Chocolate Factory.

"I was already beginning to realize that the only way to conduct oneself in a situation where bombs rained down and bullets whizzed past, was to accept the dangers and all the consequences as calmly as possible. Fretting and sweating about it all was not going to help.” From Going Solo.

“The life of a writer is absolute hell compared to the life of a businessman. The writer has to force himself to work He has to make his own hours and if he doesn't go to his desk at all there is nobody to scold him...A person is a fool to become a writer. His only compensation is absolute freedom. He has no master except his own soul, and that, I am sure, is why he does it.”   

Publishing Options, By Tracey Vale

The following was written for a business client, but is equally relevant to any field of fiction or non-fiction.

• Traditional Publisher: Requires an agent for representation; no fee to publish; pays an advance (although, not always); generally takes 50% of the book price; has prestige; marketing and distribution is taken care of but the author also needs to work on marketing.

• Self Publish in text book format. There are a few options:

(1) Pay a printer to publish a number of books up front. The cost per book decreases with a larger order. You will need to organise appropriate type-setting, layout and design first. You will also need to handle all marketing, promotion and distribution.

A distribution company can be used. They will need to accept the book first and can be quite choosey. Your books, say 1000, are taken on consignment and are promoted and delivered to bookstores. They will re-order as the bookstores demand.

(2) Use an online publisher to self publish. There are a number of these available and most are full-service re editing, design, layout etc. Again, the price per book decreases with a larger order. An example is www.bookmasters.com

(3) Print on Demand. There are also a number of these on the web and they are also full service re design etc. The cost to the buyer is generally higher per book but can still be cost effective. They are especially useful for those not wanting to pay costs in advance. An example is lulu.com and www.advisorpress.com. Distribution is also handled through the publisher’s website.

You have more creative control when self publishing and will need to do, or organise, all the marketing yourself, although book publishers with an online presence will display, sell and distribute your book. There are also better profit margins to self-publishing.

• Self Publish in e-book format. The e-book has the highest profit margin and eases distribution. A website dedicated to the book is required along with an appropriate sales letter.

• Upload in e-book format. Sell your e-book through Amazon and Barnes & Noble etc.

• Combine. A combination of options works well and is generally adopted. For example, The 7 Habits of Highly Effective People, by Stephen R. Covey and first published in 1989, is currently (16/7/12) number one on Amazon’s Top 100 bestseller list for business and investing in e-book (kindle) format. It is also at number three in paperback version and number 17 in audio format. (These have been in the bestseller list for between 490 and 2003 days prior to the day of his death, July 18, 2012, and are still rising.)

Useful Links

• http://800ceoread.com/attribute/show/1-The_Business_Book_Bestseller_List/ Best selling business books for 2012. 800ceoread also publishes and promotes.
• http://www.cnbc.com/id/46103871/12_Business_Books_for_2012?slide=2 CNBC top 12 business books 2012.
• http://www.amazon.com/Best-Sellers-Books-Business-Investing/zgbs/books/3 Best sellers in business and investing: Amazon.
• http://www.amazon.com/gp/new-releases/books/3 Amazon top new releases in business and investing.