It's all about quotes...

“Try not to become a man of success. Rather become a man of value.”
― Albert Einstein

“If I told you I’ve worked hard to get where I’m at, I’d be lying, because I have no idea where I am right now.”

“You educate a man; you educate a man. You educate a woman; you educate a generation.”
― Brigham Young

“Do not be deceived: bad company corrupts good morals.”  

Life's Motto

Expect nothing, for you shall never be disappointed...

*My Words, My Canvas*

Quote of the night...

It was one of those times you feel a sense of loss, even though you didn't have something in the first place. I guess that's what disappointment is- a sense of loss for something you never had.

*My Words, My Canvas*

10 Tips for Increasing Energy

10 Tips for Increasing Energy

Often, people turn to high-caffeine beverages and energy drinks to give them the boost they need to get through the day. However, many of these drinks are loaded with refined sugars and high amounts of caffeine, which can cause a burst of energy, then a rapid crash.

Learn lifestyle strategies that help eliminate this rollercoaster effect while boosting energy throughout the day.

Get a Good Night’s Sleep

Getting between seven and nine hours of sleep per night is optimal. However, the actual time a person falls asleep is also important. Sleeping from 2 a.m. to 10 a.m. may not be as restorative as sleeping from 10 p.m. to 6 a.m. This is because many restorative processes, including hormone secretion, body temperature and digestion, are linked to natural light exposure. Aim to go to bed and get up at the same time every day, even on the weekends.

Get Moving

A brief bout of exercise (as little as 10 minutes) can improve energy levels and a person’s mood. Physical activity, even walking, is a great energy booster. Walking can be done anywhere and only requires a good pair of shoes. To achieve health benefits, it is recommended that adults engage in about 2.5 hours of moderate-intensity physical activity, such as brisk walking, each week.

Eat a Healthy Breakfast

People who skip breakfast are essentially running on empty. Research has shown that breakfast eaters have more energy throughout the day, in addition to more success with weight loss and maintenance. Keep breakfast healthy by incorporating sources of lean protein, healthy fats and whole grains, such as whole-wheat toast with peanut butter and a banana.

Stay Hydrated

Even slight dehydration can leave a person feeling tired and lethargic. Keep a tall glass of water or a water bottle with you throughout the day. Note that hunger is sometimes mistaken for thirst, but fatigue can also be a mask for thirst. Cut down on alcohol intake because it dehydrates and can also interfere with deep sleep.

Reduce Stress

Stress has a major impact on energy levels. Stress can leave a person feeling both mentally and physically exhausted. Even low but chronic levels of stress will negatively affect a person over time. Try to take 20 minutes for yourself every day just to relax. Turn the TV and computer off, sip some tea, and read a book or listen to music.

Choose Whole Grains, Limit Sugar

Eating whole grains provides a slow and steady release of fuel (carbohydrates) into the bloodstream, keeping energy levels consistent and balanced throughout the day. Refined-flour products, sweets and other high-sugar foods cause a spike in blood sugar, which allows for a temporary energy boost that is then followed by a rapid decrease in blood sugar. This rollercoaster of high and low blood sugar leaves a person depleted.

Turn Coffee into a Protein Drink

Put skim or reduced-fat milk in coffee instead of creamer. The protein in milk helps sustain energy levels, as well as provides some bone-building calcium. Create a healthy breakfast by pairing it with a healthy fat, such as an ounce of almonds.

Choose Healthy Snacks

It is important to snack throughout the day. However, make smart snack choices. Have a couple of snacks that combine protein, fiber and a little fat, such as an apple and string cheese or yogurt and nuts. This helps to sustain energy levels throughout the day. The carbohydrates provide an energy boost, protein keeps energy up and the fat makes energy last.

Increase Magnesium Intake

Eating a varied and healthy diet is important to ensure nutrition needs are met; however, if energy levels are not where they should be, it could indicate a magnesium deficiency. Magnesium is an important mineral needed for more than 300 biochemical reactions in the body. It can specifically affect energy levels because magnesium is necessary to break down glucose for use by the body as energy. Recommended daily amounts – 300 mg for women and 350 mg for men – can be obtained by eating more whole grains, fish and nuts.

Achieve pH Balance

After being digested, absorbed and metabolized, foods release either an acid or an alkaline base (bicarbonate) into the blood. Grains, fish, meat, poultry, shellfish, cheese, milk and salt all produce acid. Fruits and vegetables produce alkaline. A diet high in acid-producing foods causes an imbalance between acid and alkaline, which could lead to loss of essential minerals such as potassium, magnesium, calcium and sodium as the body tries to restore equilibrium. This imbalance is thought to affect immune systems and decrease energy levels. To ensure a balance, be sure to eat a diet that includes lots of alkaline foods, such as leafy green vegetables, beets, celery, figs, dates and cantaloupes.

 

Resources

Academy of Nutrition and Dietetics: www.eatright.org

Nutrition.gov: www.nutrition.gov

U.S. Department of Agriculture: www.usda.gov

National Institutes of Health: www.nih.gov

What is broken heart syndrome?

Suffering from a broken heart is not just a metaphor for dealing with a difficult emotional time. Symptoms that people feel when they are "broken hearted" are actually physical.

Takotsubo cardiomyopathy is the technical term for "broken heart syndrome," the condition in which intense emotional or physical stress can cause rapid and severe heart muscle weakness. This can happen after a variety of emotional reactions, such as grief over the death of a loved one or a break up of a long-term relationship. Additionally, it can be felt during times of fear, extreme anger and surprise.

Sudden emotional stress can cause the heart muscle to mimic a heart attack. Patients may have chest pain, shortness of breath, congestive heart failure or low blood pressure. These symptoms can typically begin within minutes or hours after the person has been exposed to the unexpected stress.

People are often misdiagnosed with a massive heart attack when what they have really suffered from is a days-long surge in adrenalin and other stress hormones that temporarily shock the heart.

Because the syndrome involves severe heart muscle weakness, takotsubo cardiomyopathy can be life threatening. However, even the most critically ill patients tend to make a complete recovery.

While takotsubo cardiomyopathy can affect anyone, it primarily affects middle-age to elderly women. Consult your doctor or medical care provider immediately if you are experiencing abnormal feeling in your chest and heart.

Resources

• American Heart Association: www.americanheart.org
• National Center for Biotechnology Information, U.S. National Library of Medicine: www.ncbi.nlm.nih.gov

Forgive and Move On

How to Forgive and Move On

1. Realize that your bitterness, hatred or resentment doesn't affect the other person at all. In fact, they may not know how you feel, and if they do, they may not care.

2. Realize the best way to “win” and move on is to live the happiest and best life possible. There’s nothing to match doing something with your life, and feeling satisfied, and enjoying who you are.

3. Look for the silver lining in the cloud, and learn what you can from the bad experience. Often, it can make you a much better person – who is kinder, wiser, and with greater character.

4. Remember the people who were there for you, and who helped you to feel much better about things. Focus on their qualities – and not the other person’s!

5. Be compassionate and understanding with yourself. Emotional wounding always takes its toll on you. It leaves you feeling beaten, and torn up inside.

6. Decide not to think about the story again. You’re hurting yourself more by going over it. Choose to thing about the people who bring joy to your life, and the life experiences that leave you feeling proud. 

7. Remember that the meaning of “forgiveness” is “untie” … And you want to be free from that person and the pain. So, decide to untie yourself, and move on with your life.

Attention Deficit Hyperactivity Disorder (ADHD)

Child Abuse

The biggest myth about child abuse:

The biggest myth is that the dangers to children come from strangers. In most cases, the perpetrator is someone the parent or child knows, and is often trusted by the child and family. 

National No Smoking Day

National NO SMOKING DAY ... a challenge and aspiration for many.

Sleep

I tried to sleep...but my mind wouldn't let me.
*My Words, My Canvas*

Self-Esteem

What is Self-Esteem?

1. Self- Esteem is our emotional evaluation of our own worth and value.

2. It is related to how I judge myself as a person, and the subsequent attitudes I hold towards myself.

3. Thus, it is based on my beliefs about myself and the emotions related to these.

4. It is my personal judgment about whether or not I have what it takes to face the basic challenges of life, and whether I’m worthy of respect and happiness.

5. Our level of self-esteem (high or low) affects the way we are and act in the world, and the way we relate to everyone else around us. All our thoughts, feelings, decisions and actions are influenced by our personal self-esteem.

6. Our self-esteem is influenced and shaped by our positive or negative life experiences.

7. In the early years, parents are the most significant influences on self-esteem. It is crucial that they create an environment of unconditional love, and a stable sense of being cared for and respected.

8. During the school years, academic achievement is a significant contributor to the development of self-esteem development, as are social experiences. As children grow up, they start using social comparison to assess whether they did better or worse than other children in different activities.

9. In adolescence, peer influence plays a much more significant role. In particular, successful friendships and social acceptance develop a sense of inner confidence that leads to a health, and high, self-esteem. However, being ignored or rejected by peers results in feelings of loneliness, creates self-doubt, and leads to low self-esteem.

10. Childhood experiences that lead to a health self-esteem include being listened to, being treated with warmth and respect, being given appropriate attention and affection, having your accomplishments recognized, and being taught how to deal appropriately with mistakes and failures. Experiences that contribute to low self-esteem include repeatedly being ignored, harshly criticized, ridiculed, abused, or being expected to be perfect and get it right all the time.

bigchuneradio.com Big Chune Radio

Good Afternoon everyone , please dont forget to tune in todays show . Todays topic is " drugs part 2 ". To listen live go to bigchuneradio.com and search saving our kids. To download on your , iphone , ipad , or Android go to your app store or market and download tunein radio , and then search big chune radio. The show is from 2:00 p.m. to 3:00 p.m. central time. Please show us love by posing you're comments on what you think about the show or your own opinion.

March is National Women's Month!

March is National Women’s Month!

Can you think of one woman that has impacted your life in a positive manner over the past year?

Drug Name: Molly

Molly has been a common drug lately and everyone is trying it. Molly is known for giving users a feeling of euphoria and empathy toward others. Pop 1 and you’re sweating? Let me explain why you’re sweating: Molly is a drug made up of cocaine, crack, ecstasy, meth & bath salt. It slows your heart rate 10x the normal limit and wreaks havoc on your immune system with just one pill. Take two and it damages your brain without you even being able realize it. It becomes an addiction and soon a cry for help. By the fifth one you take, it starts killing your organs & preventing them from functioning as normal. It increases your chance of stroke & heart attack and can cause your lungs to stop functioning all together! It is a very powerful & VERY DANGEROUS drug! More harmful than crack itself.

Bullying

If you think your child is being bullied, it's time to take action…now. Bullying is not something that just goes away on its own, it is not something that children can just “work out” without mediation, and it is not something kids will just naturally outgrow. If you know (or think) that your child is being bullied, your participation is critical to a successful outcome. Some suggested actions include:

Make it safe for your child to talk to you. When your child comes to you to talk about a bullying experience, try to avoid having an emotional reaction. It can be scary for a child to hear that a parent is planning to lash out at a peer or parent. Calmly ask questions until you feel you completely understand the situation (Is it bullying, a peer conflict, or a misunderstanding?). Try not to leap into action right away, but instead focus on making sure your child feels taken care of and supported. Without blaming the bully, remind your kid that everyone has a right to feel safe and happy at school, and applaud the courage it took to take a stand and talk to you. Make a commitment to work with both your child and the school administration to resolve the issue.

Teach your child to say “Stop!” or go find an adult. Research shows that most bullies stop aggressive behavior within 10 seconds, when someone (either a victim or a bystander) tells the perpetrator to stop in a strong and powerful voice. You, as the parent, can role-play an assertive response. Demonstrate the differences between aggressive and assertive and passive voices, as well as body language, tone of voice, and words used. If staying “stop” with an assertive voice does not work, teach your child to find an adult right away.

Talk with your child’s principal and classroom teacher about the situation. Make it clear that you are committed to partner with the school in being part of the solution. Also emphasize that your expected outcome is that your child’s ability to feel safe and happy at school is fully restored. Ask the principal to share the school’s bullying policy, and make sure any action plan begins with notifying other teachers, recess aids, hallway monitors, and cafeteria staff so that everyone who comes in contact with your child can be on the lookout and poised to intervene should the bullying be repeated.

Arrange opportunities for your child to socialize with friends outside of school to help build and maintain a strong support system. Try reaching out to neighborhood parents, local community centers with after-school activities, and your spiritual community. The more time your child can practice social skills in a safe environment, the better. Children who have friends are less likely to be bullying victims—and, if your child is bullied, friends can help ease the negative effects.

Don’t go it alone. When supporting a child through a bullying situation, parents often discover previously unnoticed issues that may contribute to the child’s vulnerability. In addition to working with the school to help resolve the immediate issue, parents should also consider reaching out to physical and mental healthcare providers to discuss concerns about diagnosed or undiagnosed learning issues, depression, anxiety, eating disorders, etc.
Encourage your child to stick with a friend (or find someone that can act as a buddy) at recess, lunch, in the hallways, on the bus, or walking home. Kids are more likely to be targeted when they are alone. If your child doesn't have a friend to connect with, work with the school to help find someone to act as a safety partner.

If cyberbullying is an issue, teach your child to bring it to the attention of an adult, rather than responding to the message. Many children fail to realize that saying mean things about someone on the Internet or through text messaging is a form of bullying. Make sure your child knows that you take cyberbullying seriously, and that you’ll be supportive through the process of handling the situation.

Help your child become more resilient to bullying. There’s a lot parents can do to help “bully proof” their kids. Here are two biggies: first, provide a safe and loving home environment where compassionate and respectful behavior is modeled consistently. Second, acknowledge and help your child to develop strengths, skills, talents or other positive characteristics. Doing so may help your kid be more confident among peers at school.

Provide daily and ongoing support to your child by listening and maintaining ongoing lines of communication. When your child expresses negative emotions about peers, it’s helpful if you acknowledge these feelings and emphasize that it’s normal to feel this way. After actively listening to the recounted bullying incident, discuss the practical strategies in this article together, especially the ones your child thinks will be most helpful.

Follow Up. Even after your child’s bullying situation has been resolved, be sure to stay in touch with your child and the school to avoid a relapse of the issues. Keep the lines of communication open with your child, and learn the signs of bullying so that if another issue arises, you’ll be prepared to get involved early and effectively. Although a last resort, consider moving your child out of the current school or social environment. This may be a necessary action, and it sends the message that your child truly does not have to tolerate such treatment. Once established, social reputations among peers can be very difficult to eliminate. A fresh start in a new school environment may be a viable solution.