Hillary Cotton ~ Home CEO Group~

The Yes-Man Challenge

2011-09-30T09:39:00.000-05:00

In my last post, I talked about the final 90 days of 2011 and the things that could still be accomplished in that time frame. This morning I read a quote from Zig Ziglar that says "Will you look back on life and say, 'I wish I had', or 'I'm glad I did'?". It got me thinking about one of my favorite movies, Yes Man. Here is the trailer for the movie:

In light of making the most of these final 90 days of 2011, why not be a yes-man and see what happens? How many opportunities do you think are lost because we are so quick to say 'no'? Of course, the movie takes the concept to the extreme and in reality we wouldn't be able to actually say 'yes' and follow through with everything in life.

But through the movie, we see some of the unique experiencs Jim Carey's character, Carl, experiences. He bungee jumps off a bridge, earns a huge promotion in his career, learns a foreign language, strengthens his relationships with friends, finds love, visits new places, and generally just starts living. We see the transformation of his character from a doldrum and boring guy to someone who begins to experience satisfaction from helping people, meeting people and just interacting with society.

What do you think you have to gain from opening yourself up and saying 'yes' to more opportunities? Tomorrow is October 1st and officially marks the final quarter of 2011. Re-commit yourself to a goal that may have fallen by the wayside or create a new aspiration for these final 90 days! Just say YES!

I've Lost My Focus...

2011-09-28T11:14:00.002-05:00

This year is definitely flying by. Can you believe we will be entering the 4th quarter in just a few days? I'd say this is a good time to give yourself a "check up from the neck up". How are you doing on your goals from January? How are you doing on your goals from 3 months ago? I can personally say I've lost my focus.

I may have let my goals go by the wayside and veered off track but there is still hope. October 1st marks the beginning of the 4th quarter and the final 90 day countdown to the year. 90 days is actually a lot of time and some pretty awesome things can happen within that time frame! Think about it:

*90 days is ample time to see real results from a weight loss or exercise program.

*Most businesses are launched during a 90-day period

*Many books are written in 90 days

*The four seasons consist of 90 days which means we could come from the coldest of Winter to the overflowing, abundant life of Spring in just 90 days.

*Most agricultural crops have a 90-day growing period...from seed to harvest.

It works with plants and it works with goals.

We have plenty of time to turn this year around in the next few months! What do you think...what can you achieve in 90 days?

Every Masterpiece Starts With A Rough Draft ~ Why Women Are Natural Born Leaders

2011-09-22T12:13:00.000-05:00

I read a quote the other day on a friends' Facebook page and it made me chuckle...
"Sure God created man first but every masterpiece starts with a rough draft."

Don't get me wrong, I love men. They truly are useful for certain things I could totally do but have no desire to do! The thing I love about being a woman is that I can kick back, watch football, drink a beer and scream at the tv all while sporting a blinged-out team shirt, perfectly manicured nails, and a soft spot for the guy on the opposing team who helps out the guy he just laid to the ground. Remember, Ginger Rogers did everything Fred Astaire did but backwards and in heels! It's reasons like these that women entrepreneurs make excellent leaders.

Qualities women have always possessed such as thinking outside the box, world-awareness and communication skills are now helping women earn success. While most power players have certain personality traits in common, women are naturally wired to be particularly good leaders.

We've listed the top 5 reasons women are leaders...naturally!

•Good listeners.
Every truly great leader listens more than she talks, making customers and colleagues feel important and comfortable. Listening is also a terrific source of first-hand feedback.

•Effective communicators.
Out of the thousands of entrepreneurs in business today, the most successful are the women with the best communication skills. While many businesses boast excellent products and services, the entrepreneurs who can sell their superiority, build a following, and encourage enthusiasm will ultimately be the most successful.

•Authentic.
Women involved in thriving entrepreneurial ventures are extremely self-aware and comfortable with who they are, whether this means working in a traditional office or working from home . The best leaders know people are drawn to their authenticity. They have a strong sense of how they are perceived and wisely use their personalities, values, and lifestyle choices as part of their business plans.

•Connectors.
Because women are such natural connectors, people are drawn to businesses run by female entrepreneurs. Women easily build relationships and reach out to customers, employees, and friends. Entrepreneurs who take the time to connect with individuals are accessible, while corporations can be cold. Women are experts at creating companies people can believe in.

How To Get Fans To Share The Love

2011-09-20T10:04:00.000-05:00

Social media networking is all about reaching out across the keyboards and plugging in with people you've probably never met before or people you need to reconnect with. But how do you effectively do that? Sure, you've got your fan page and a fancy-schmancy welcome page to entice your visitors, but after they click "like", what happens from there? To garner true social media success, the key is in the "after-like"...what do your fans do after they've already liked you?

Ideally, you want your posts to be seen by everyone your friends know. Luckily, those hard-working people at FB have made this easy:

Facebook news feed updates now display a “share” link that lets users re-post that update to their friends. Forwarded posts will now display a tally in the bottom right hand corner and include any comments made by users.

People tend to be interested in what other people are interested in. So the higher that tally counter, the more likely users are to read your post/content and also share it with their friends. See the screen shot example below for a look at how best Magazine asks their readers for the share and notice the share counter in the red box.

The tricky part can be asking for the shares without coming across as needy, forceful or self-serving. Check out another example from 12 Tomatoes...I really like this one because it's super easy and simple!

Here are a few successful and popular tools to get users to share your posts:

Promote apps: “Love to play our new game? Share the fun so your friends can play too.”
Shop at your store: “We just launched our new line of purses. Check them out here and click share to show them off to your friends.”
Tout your site: “We’re streaming a concert from our offices on our website. Click through to watch and hit share so your friends can hear this awesome new band.”
Sales: “Today only: 50% off online orders. Friends need new clothes? Click share and your friends will thank you later.”
Giveaways: ”$25 gift card to amazon for the fan who shares and brings us the most new fans!”

Not all of these will work for every fan page but figure out which one fits best with your message and you should see your posts spreading through FB. Remember, consistency is key...keep at these efforts and your following will grow before you know it!

How about you guys...leave a comment and let me know the best way YOU have found to increase your fan base on FB!

todays post adapted from www.allfacebook.com

The Next Secrets To Success...

2011-08-30T01:13:00.001-05:00

Our previous post focused on 5 tips to creating success. Learn the next five real-world tips to creating success below. What do you all think of these tips? Are there any you personally implement that aren't on here? We would love to hear from you about what works in your business!

6. Break Through Your Zone.
You’ve got to be willing to put yourself in new situations. Some of these may make you uncomfortable at first. I've often found the feeling of discomfort is usually a sign of growth. Be willing to take chances and try something new! One of my new favorite quotes is "What you are afraid to do is a clear indicator of the next thing you should do!"

7. Remember Your Vision.
It's so easy to be on information overload in today's always-connected world. It's even easier to be overwhelmed as a new business owner when it comes to different opportunities that present themselves. Have you ever heard the saying, 'too many irons in the fire'? Being involved in too many things and not keeping your plan clear and concise will actually be counter-productive. Learn to trust your instinct and do your due diligence before making decisions. Always have your vision in mind.

8. Master Efficiency.
The most successful entrepreneurs have mastered efficiency. The tasks they concentrate on have been proven to make them money and help them grow. Then they duplicate these tasks. Start small and focus on one area of your business at a time. Write down each step to create a training guide or useful reference for others on your team. A few hours spent now can save lots of time later!

9. Unplug.
It's so important to do this each day. It doesn’t matter how you do it – take a walk, yoga class, dance, connect with friends or family – as long as you allow yourself to be outside your working mind. Unplug from work and plug into you and you will be so surprised at the inspiration and creativity that comes when you get back to work.

10. Just Do It.
You can talk, brainstorm, and plan but if you don’t actually do, you'll never see results. Building a business and creating success is a journey filled with stumbling blocks and obstacles. The individuals who succeed are the ones who pick themselves up, dust themselves off, and keep moving forward every time they fall. In the famous words of Michael Jordan, "I've failed over and over and over again in life and that is why I succeed."

The Secret Of My Success...

2011-08-10T11:12:00.004-05:00

No, don't worry...I'm not going to divulge some insidious secret like Michael J. Fox in his 1987 movie, The Secret Of My Success. Instead, I've got some real-world tips to help you maximize your success and bring your entrepreneurial dream into focus. Today will touch on my first five tips and we will wrap up with five more in a future post!

1. Write Out Your Why. So you've got this great idea or opportunity and you're so excited to get started. What could go wrong? Jumping in with two feet full of excitement is just the type of energy a new business needs, but if it lacks a "why", there's a good chance your business will derail or lose it's focus. Our team has always recommended writing out your why and keeping it someplace you can easily read it. Your why needs to be specific and should cover several things. For example, saying 'I want to make more money' isn't enough. Ask yourself why you want to make more money...how will it change your current circumstances...what will it mean to you or your family? Tying emotional triggers to your why makes it more real and even provides a sense of responsibility to those included in it.

2. Where Are You? Give yourself a 'check up from the neck up'. Get real with yourself and your business. Do a self-evaluation of the activities you take part in; are they helping you grow your business or are you just spinning wheels? How many hours are you really working on your business? Are there times you should be working but your opting for other things? Are your advertising and marketing campaigns working: what is your return on investment and are there any that need to be replaced? Answer these questions and you will find where your strengths and opportunities lie.

3. Identify Your Support System. It's not impossible to go it alone but it sure takes some wherewithal. Most people have a group they know they can count on for support, i.e. parents, siblings, close friends, etc. Reach out to them and ask them for support. Share that "why" we talked about a few moments ago to really get them on your side! If you don't have these people around you, seek out a networking or business support group! You can find all kinds of events like these on MeetUp.com. These groups are a great source of industry networking, too!

4. Team Up. Find someone who you admire or respect and ask for their help and guidance. Most successful people have become successful by helping others, so most are happy to share some experiences! Can't think of anyone you personally know? Use those Meet Up groups I just mentioned to find veterans to reach out to. Teaming up doesn't have to be about someone more successful than you. Find some people who are at your same level and exchange ideas, support one another and provide feedback. Two heads are better than one!

5. Schedule, Organize, Repeat. Creating lists is a necessity in my life. I have things on my to-do list that range from following up with clients to going to the bank. Creating a list helps me have an action plan for my day and helps me feel productive as I check off each item! Many time-management gurus recommend creating your to-do list the night before and I agree. At the end of each day I take inventory of my list and any items I haven't finished are carried over to the next day. I add on anything new that has come up and if it is a particularly busy day, I will even number them in order of importance. I then take some time to clean up my desk and think about how tomorrow will work. I create a mental game plan so when tomorrow comes, I can jump in with two feet and not have to waste valuable time trying to figure out what I have to do that day!

These five tips should get you on your way and should work as a starting point. Do any of you already use these tips or have any personal tweaks? Share with me and let me know!! I'm interested to hear how others are reaching their successes!

Keep your eyes open for tomorrow's post when I will wrap up with another five great tips!

Creating Success From Common Mompreneur Challenges

2011-07-16T14:12:00.003-05:00

Our team is comprised of thousands of women across North America. Many of us are also mothers and know all too well the challenges of being a Mompreneur. In fact, creating success from these challenges is one of the most touched-on topics among our group.

When I'm working with a new partner, I try to be as honest as possible with them. I tell them our business isn't easy but nothing worth having ever is. I tell them they will get what they put in and I'm more than ready to match their time invested. I tell them no one will build this business for them; it truly is about the 'umph' combined with 'try' that produces the triumph.

But I also tell them it can be done. It will probably require change on their part and possibly even from their family. It will probably require sacrifice but the rewards will far outweigh them. More often than not the biggest struggle I see Mompreneur's face is discouragement, disarray, feeling overwhelmed and even like they are a failure.

Don't give up! We've all been there and have supported each other through these times. Here are a few of my personal tips to help you overcome "Rookie Blues" and launch you into Mompreneur success:

1. Don't put an expiration date on your success. For example, do not say to yourself, "I will give this a try for 3 months and if it's not working then I'll stop." You may as well stop right now because you are already setting an expectation of failure for yourself. You aren't taking it seriously and you must turn your negative thinking into positive thinking. Do you think Rome was built in 3 months? How about uber-successful family businesses like Chick-fil-A, Hobby Lobby or Ford Motors? These businesses experienced failures and successes but didn't stop. They kept going...it was their perseverance and gusto that earned them their success.

2. Timing, timing, timing. Scheduling is key and you will have to learn self-discipline. I've found that pre-scheduling my day and creating my to-do list the night before results in a more purpose-driven morning. I wake up knowing what needs to get done and often times I've already formulated a game plan for success so I can hit the ground running.

3. Distinguish busy (go) work from production (grow) work and complete tasks when they are started. I keep a daily to-do list with the basic tasks I need to complete each day in a protective sleeve so when I complete the task, I mark it off with a dry erase marker. At the end of the day, I erase everything so it's ready to go again.
According to organizational expert Sue Becker, you should identify your primary job responsibilities, whether they’re your boss’ expectations for you or, if you’re a business owner, what you need to personally do to make your company a success. She says a key to organization is grouping similar activities together, such as returning phone calls or marketing. Becker says we lose up to 20 minutes of productivity each time we switch between activities.

A networking associate recently touched on this same subject...read on for a few more tips from some of the Allied Women members who have faced the challenge and come through stronger, smarter, and more successful.

Allied Women Top Tips for Mompreneurs

“Don’t be an island. What I mean is, don’t think you can or should do it all alone. Women are incredibly community oriented. We need each others support. Join a community of women who are not only supportive of you but committed to your success. Engaging with women who are willing to give you their help, knowledge, and friendship will help the journey not feel so alone and keep you motivated to try new things”

~ Find Kari Day on Allied Women

“First and foremost prioritize your time and have a schedule that works for you. That in itself can be overwhelming but a must do! Prioritizing and sticking to a schedule can be challenging however it’s crucial. You must have a balanced schedule that doesn’t just include work, you must set aside time for family. The main challenge is running into not getting everything done in the time-frame you’ve set and feeling guilty about it. The main thing to remember is that you can always go back and finish what you’ve started, but the key is to try to never get backed up on everything because of one task.”~Find Mstete Ross on Facebook at Creative Influence – Graphic + Web Design

“Take the time up front to get crystal clear about your “why” and your purpose. Create a mission statement {a vision/identity statement} or a 1 minute elevator pitch that can serve as your foundation, your anchor. At any time you feel discouraged or question what you’re doing, turn to this – read it, re-read it — go back to the basics, it will sustain you. It will also help you in the decision making process when new ideas come to you, from yourself or with others — you can ask yourself, does this make sense, does it line-up with my purpose and where I’m headed. With our “ever-changing” fast paced world it is so easy to get derailed. I turn to mine frequently and am SO grateful for it. It helps me stay grounded and focused.”

~Find Teri Johnson on Facebook at Keeping it Personal and Teri Johnson

“Learn how to manage your time. Create a monthly schedule and prioritize/color code – family time, children’s activities, church activities, work time, etc. The sooner you learn to be a great time manager, the smoother your Mompreneur journey will become!”

~Find Tamyka Lee Washington on The CEO Mamma

That Crazy Little Thing Called Opportunity

2011-06-22T14:20:00.003-05:00

I heard a funny joke recently and want to share it with all of you. I chuckled at the punchline, but more than that, the joke made me THINK and I know it could apply to us all:

~~~~~~~~~~~~

There was a rising flood covering the Earth and a pastor was found patiently standing waist deep in the water. A boat passed by and asked if he would like to get in.

He said, "No thank you. I've got a friend upstairs who will be coming soon."

So the boat continued on it's way and the water kept rising. Soon the water was chest high and he continued to stand and wait. Another boat passed by and invited him to board. "Thanks but no, I'm good. God is watching out for me and will be here soon to save me."

The boat continued on and the water kept rising. Soon the Pastor was found treading water in the neck-high flood when yet another boat came by. The passengers pleaded with him to come aboard but the Pastor refused again.

"I'm really okay...God has my back and I know he will be saving me soon. Thanks though!"

The boat cruised away and the water kept rising. Sadly, at this point, the Pastor drowned. He found himself at Heaven's Gate face to face with God.

The Pastor said, "God, I waited and waited for you. Why didn't you come to save me?"

God replied, "I tried. I sent you three boats, moron."

~~~~~~~~~~~~

So what do you all think? Did this make you ponder opportunities and possibly take a second look at something that has been presented to you?

Keep your eyes open wide and your mind wider...a fabulous opportunity may not come packaged the way you imagine, but that doesn't take away from the fact that it is a fabulous opportunity!

Developing Your Memorable Personal Brand

2011-06-21T15:18:00.001-05:00

Being memorable is key to success in nearly everything.

Have you given thought to your personal brand? Are you familiar with what a personal brand is? One of the first things taught in marketing and advertising is to be the brand of your product.

For example, Band-Aid has done a fabulous job of capitalizing on this. How many times have you asked for a "band-aid" rather than a bandage? Even if you pick up a box of bandages made by a competitor, you probably still refer to them as a "box of band-aids." Coke is another great example: although it identifies a specific brand of soda, in many areas (especially here in the south) a "coke" could refer to any sweetened, carbonated beverage.

So when developing and fine-tuning your personal brand, you want to create an immediate association between what you do and who you are to successfully capitalize on your share of the market. Check out five ways professionals build - and keep - personal brand equity.

Brand Yourself...

Through your professional presence.

It's true, first impressions count! What message are your clothes sending? Are you trendy, conservative, fashionable or outdated? What about your grooming? Your hairstyle, facial hair, scuffed shoes and too much cologne or perfume can speak volumes before you open your mouth.

This is one area I must work on. As a work from home mom, my daily attire often consists of ball caps (albeit they are sparkly and cute!), pony tails, workout clothes and flip flops. I've been trying to make an effort to be "casual chic" for a run to the grocery store, kids practices, etc. After all, my car advertises my business so when I am in public I should be projecting the "Ceo Mom" image.

As a valued partner.

Knowing your customer’s background, needs and wants gives you an edge. What can you and your company offer that others can't that will add value to them? When your customer sees you as a concerned and engaged contributor, they will recognize your value and you will gain their loyalty.

With strong communication skills.

Learn how to quickly read your customer’s working style and preference. What’s the best approach for you to take? Should you take time to chat or immediately get down to business? Mirror their style, and you’ll build a stronger relationship.

By staying one step ahead.

Anticipate what your customer wants or needs. Anticipate what might be going on with them. Be fully prepared for questions and most importantly, always be truthful when you’re asked something you don’t know. Just say, “I'm not sure about that answer but I will find out and get back with you.”

As being socially savvy.

Learn to be a good conversationalist and mix and mingle rather than staying in one spot. More often than not, people are open to talking about themselves after they feel comfortable with the person they are with. Ask open-ended questions; they help you gather information, recognize opportunities, and establish rapport, trust and credibility.

Remember, an open-ended question will do no good if you don't actively listen. Listening and remembering key points about your customer will only solidify their trust and credibility in you when you bring them up in future situations.

Which of these points have you already put into action? Are there any on the list that seem challenging to you?

To Our Success...

Maximizing Your Blog Success

2011-06-19T20:15:00.000-05:00

In Part One of this series, we focused on creating Flagship Content for your blog – useful information you know your target audience wants to consume and will be of value to them.

Now that you’ve got some remarkable content up on your blog, in Part Two of this series we will look at attracting a steady stream of traffic to engage your audience and turn readers into evangelists. While patience is a must while you build your tribe, there are a number of things you can do to increase traffic to your blog over time.

Here Are 13 Ways To Increase Your Blog Traffic:

1. Publish Frequently – The more frequently you post, the more traffic you get because the search engines are indexing your content more frequently. If you are just starting out, try to post at least two times each week. One of my favorite tricks - especially when you are super busy - is to create several ready-to-go blogs and use the super-handy "scheduled at" option found under "post options". Schedule your blogs to post 2-3 days apart and your blog will automatically publish fresh content! Set aside one day a week that you can dedicate an hour or two to maintaining your blog and this will help with your publishing consistency.

2. Add Your Blog URL to Your Email Signature – Add a link to your most recent blog post in your email signature. Keep your eyes open for an upcoming post about making your e-mail signature work for you!

3. Include Your Blog URL in Your Marketing Materials – Add the URL for your blog at the bottom of your company profile, bio, FAQ sheet, on your business card etc.

4. Include Multiple Subscription Options – Most blog platforms have RSS feeds built in, but make sure you offer an email subscription as well. Email subscription services include Feedburner, Feedblitz and AWeber.

5. Comment On Industry Blogs – Start reading other influential blogs in your industry and comment and contribute to the conversation when appropriate. When you comment you have the option to include the URL address to your own blog.

6. Guest Posting – Submitting a guest post to someone else’s blog can introduce you to a new audience and drive traffic back to your own blog. Find a blog that complements your content and reach out to the author. Not only will this help your blog by exposing your content to new readers, but it will help the hosting blog by publishing fresh content to the search engines.

7. Set Up a Google Profile – Set up your profile on Google and include links back to your blog (and website). Whenever someone searches for you, a link to your profile will be featured at the bottom of the first page of search results.

8. Social Media – Broadcast your latest blog post to all of your social media profiles. I find that Hootsuite makes it super easy to syndicate your new content to multiple platforms. Also make sure you add the URL for your blog to your Twitter, Facebook and LinkedIn profiles.

9. Add a Retweet Button To Your Posts – Download the plug-in from Tweetmeme to make it really easy for readers to click and share with their networks through Twitter.

10. Add Share Buttons To Your Posts – There are a variety of widgets that you can add to your blog to make it easy for readers to spread your content all across the Web. Posts can be shared on Twitter, Facebook, Digg, Delicious, Stumbleupon and more. Find one that you like and add it as the footer to all of your posts. You can also check out OnlyWire for a great distribution solution.

11. Distribute Video on Multiple Platforms – If you are someone who enjoys “vlogging” (video blogging as opposed to writing your posts), make sure you distribute your video to multiple video sharing platforms such as YouTube, Vimeo, Blip.tv and more. Don’t forget to include a link back to your blog home page. Check out TubeMogul, a free site where you can upload your video once and it will be published on up to 20 video platforms.

12. Link Swap With Other Bloggers – Ask a few of the blog writers you read and respect if they would be open to swapping links. In other words, you link to them, and they link back to you. Obviously, the higher their traffic, the more likely you will optimize your own site in the search engines.

13. Create Social Proof – Ask your favorite clients for raving testimonials about you and your blog. Post these testimonials on your blog to establish credibility and validity and build authority.

Which of these tips are you already implementing in your blog? Are there any of these tips that you think would be great additions to your blog? Tell me about them in the comments section...I would also love to hear any personal success stories about your blog and these tips!

To Our Success!

Liz Dennery Sanders wants you to build your buzz and be successful beyond your wildest dreams. As the CEO of Dennery Marks Inc., a brand development and celebrity outreach firm, she founded SheBrand, to help female entrepreneurs build powerful personal brands, attract more clients and position themselves as experts in their industries. You can reach her directly at info@shebrand.com or www.shebrand.com.

Lessons Learned From My Dog

2011-06-03T11:54:00.000-05:00

Today's post is a "Friday Story" contributed by Suzanne Zoglio. As an animal lover and mama to 3 rescue doggies, this piece made me smile, think and reconsider. Enjoy! :)

LESSONS LEARNED FROM MY DOG

It's graduation time and commencement speakers will soon share words of wisdom with new grads. Some lessons shared will be profound, and others quite simple.

What would I share, if invited? Things I learned in graduate school, principles proven in my consulting career, or tidbits picked up from my own mistakes? No, I think I'd share lessons I've learned from my dog.

Here are a few:

1. Play the hand you're dealt. Some of us are born into the lap of luxury; others are not. Some of us come programmed for joy, and others less so. Some of us are nurtured magnificently, and others are nearly ignored. Rocky was given up before he was two. You might think he'd be sullen, unable to trust, or stuck with a bit of a chip on his canine shoulder. Not so. He's a happy little guy who seems to demonstrate that it's not what you've been given that counts-it's who you become and what you do with what you've got!

2. Be Your Self. When we adopted Rocky, I almost forgot to ask his name. The clerk rolled her eyes and said, "It's Rocky, but I'd change it to Pierre, if I were you." We soon learned that this miniature black poodle was anything but a Pierre. He's athletic, funny, social, and uninhibited. Possibly, he's not even a purebred poodle. The name Rocky suits him well and he sports an all-over curly cut rather than a traditional poodle clipping. No matter what others think you should be like, it's always best, to be your true self.

3. Master the basics. Eat, sleep, exercise, and connect with your pack. Rocky is never too busy to eat, too distracted to sleep, or too tired for a walk. Nor does he ever turn down an opportunity to connect. His wagging-tail greetings, sloppy kisses, and ability to land smack in the middle of the nearest lap are all powerful statements of just how basic the need to connect really is. And yet, in today's 24/7 world, it is often easy to forget that family and friends are actually nourishment, and a major contributor to a sense of well-being.

4. Explore, explore, explore. Ever curious, and smart as whip, Rocky always seems ready to explore new territory. He'll happily learn a new "trick," check out new critters, climb new hills, or try new toys. In life, the choice is yours: play it safe and embrace the status quo, or face the unknown and continue to grow. Rocky would say, "Stretch."

5. Make each day great. Spontaneously, Rocky will tear through the house, barreling at a breakneck speed. Or, he might unexpectedly drop his rubber football at my feet, signaling it's time for a game of fetch. When he comes in from a walk, he sits patiently, "asking" for his treat.

Do what you love, ask for what you want, and seize opportunities as they appear. Don't wait for joy to come to you; instead, seek it out every day.

Healthy And Cheap Are So Chic...

2011-05-26T10:00:00.003-05:00

Practical ways to eat healthy...and cheaply!

By now, most of us know what we should be eating—fruits, vegetables, whole grains, lean meats, and fish, among other foods. But anyone heading off to the supermarket with a shopping list of the best recommendations for a healthy diet is in for a bit of sticker shock. Over a 2-year period, a recent University of Washington study tracked the costs of "nutrient-dense" foods (foods high in vitamins and minerals and low in calories) and "energy-dense" foods (foods high in calories and low in vitamins and minerals—aka junk).* The nutrient-dense foods rose in cost by almost 20 percent while the cost of junk food declined. The study found that getting your average day's worth of 2,000 calories from the junk side cost $3.52, while getting your 2,000 calories' worth from nutrient-dense cuisine would cost $36.32. Since the average American spends about $7.00 a day on food, you can see where the rise in obesity might come from.

Other studies have shown similar findings. While the percentage of Americans' incomes spent on food has decreased dramatically over the last few years, the obesity rate has risen even more dramatically, as has the incidence of type 2 diabetes, an obesity-related disease. And the obesity rate has grown the most in the most impoverished sectors of society, further emphasizing the connection between the rising costs of nutrient-dense foods, the declining cost of junk food, and the rise in obesity rates. If you've checked out what a nice piece of Chilean sea bass with a side of asparagus costs compared to the latest offering from your local fast food joint's dollar menu, it's easy to be tempted by the dark side—especially if your budget is shrinking more than your waistline.

It is possible, however, to eat healthily and still have some money left over. Even on the tightest budget, you can do a little legwork and research to make the most nutritious choices for you and your family. And even if you're fortunate enough to have the cash to eat whatever you want, whenever you want, as my grandfather would say, "There's no point putting your paycheck through your stomach." (And he lived to be almost 100 . . . but that was before the advent of dollar menus.) Here are nine tips for getting the most nutritional bang for your buck.

'Tis The Season

Eating seasonally is the best way to get the most delicious fresh fruits and vegetables. When harvest time comes around for your favorite fruit or veggie, the market is usually glutted, and following the time-honored supply-and-demand curve, the prices of those fruits and veggies plummet. And not only is it cheap to eat fruits and veggies that are in season, it's the best time to get the most flavor for your money. Most fresh fruits and veggies sold in the off-season are either shipped from faraway lands or produced in greenhouse factories and don't have nearly the rich flavors produced by Mother Nature. It's a good time to stock up, eat what you can, and freeze or can the rest for a rainy day. If you're fortunate enough to live in a community with a decent farmers' market, it pays to get to know the men and women who are selling the produce. They can let you know when the best time to buy the best stuff is and give you a preview of what's coming up harvest-wise so you can plan your menu accordingly.

The Big Chill

Speaking of freezing and canning, these are great ways to save money and still have your nutritional needs met. Not only are frozen and canned foods way cheaper than fresh foods, in many cases, they're more nutritious. Fruits and vegetables are usually preserved within hours of harvest, when they have their maximum vitamins and minerals. Fresh fruits and vegetables can take days, or even weeks, to make the journey from the field to your table. Add to that any time spent lingering on supermarket shelves and in your fridge's crisper drawer, and suddenly fresh doesn't seem so fresh anymore. And in many recipes, frozen or canned might even be better than fresh. A pint of fresh off-season blueberries can cost more than $5.00 while a one-pound bag of frozen blueberries can cost less than $3.00. And the frozen berries will be a lot better in your morning smoothie. Any chef will tell you about the virtues of canned tomatoes over fresh ones when making your favorite pasta sauce. The only thing to be wary of is the sodium and sugar content in many canned goods, or frozen veggies that come with high-calorie sauces or other not-so-healthy ingredients in not-so-healthy amounts.

Shop Around

Smokey Robinson was right: It does pay to shop around. Check out the supermarket circulars that keep getting stuffed into your mailbox. Every week, your supermarket advertises "loss leaders," including fruits, veggies, lean meats, and fish. Their hope is to lure you into the store with these bargains that they don't make so much money on and tempt you to buy extra high-profit stuff while you're there. But if you stick to your list, you can fill your cart with the loss leaders and save a ton of money. Plus they'll usually be items that are in season, because these are cheaper for the store to buy. Also, signing up for your supermarket's club or rewards cards can help save you money. It's better to monitor sales and promotions rather than clipping coupons, because coupons generally apply to processed, less healthy foods, although you can sometimes find good coupons for canned and frozen produce (like the tomatoes and berries we just talked about).

Get Friendly at the Grocery

Get to know your grocer. And your butcher, your produce manager, etc. Find out on which day produce is delivered to the store, so you get maximum freshness for your dollar. Ask the store's butcher how soon before the printed expiration date they place meat, poultry, and fish on the "buy it fast!" discount shelf. These items are still fresh enough to consume, and if you cook or freeze them as soon as you buy them, it's no different from having bought full-priced cuts and leaving them in your refrigerator for a couple of days. Only your pocketbook knows the difference!

Another tip? Many butchers will custom-grind for you at no additional charge. If a package of factory-ground turkey breast costs $6.00 a pound and a whole turkey breast costs $2.00 a pound, why not buy the whole breast and ask your butcher to grind it for you? You'll save a lot of money, and you'll actually know what went into the turkey burger you're eating.

Buy Local!

Instead of always going to the big-box supermarket chains, check and see whether there are any farmers' markets and/or food co-ops in your area. The food will be fresher, cheaper, and hopefully not as coated with pesticides, waxes, or other unsavory elements. It's a good way to save money while supporting your local community's resources. Here you can get organic produce for the same price or cheaper than traditionally grown produce. It's also worth it to check out how your state defines "organic." Organic food is great, but if you're trying to save money, traditionally grown food isn't any less nutritious than organic; it may just need a little more scrubbing.

Get Your Hands Dirty

Start your own farm. If you have a yard, start your own vegetable and/or herb garden. With a little online research, you can find out what grows well and easily in your neck of the woods. And if you're an apartment dweller like me, you can get a lot out of a container garden. I have big pots on my balcony that keep me in tomatoes, peppers, and fresh herbs all summer long. And if you don't have a balcony, you can grow small pots of herbs in your kitchen—decorative, tasty, and economical!

Fail To Plan Then Plan To Fail

Plan ahead. Take some time on Sunday to plan out your menu for the week for all your meals and snacks. Find out what's in season and on sale in your area. If you can only make one shopping trip for the week, front-load your menu with fresh ingredients and stock up on canned and frozen items for the latter half of the week. One of the areas where my budget always falls apart is not having either some kind of plan or the ingredients I'll need to make dinner; I end up grabbing takeout or having food delivered—either of which can tend to be unhealthy and expensive. Just by planning ahead and not wasting money on spur-of-the-moment restaurant meals, you might find you have a lot more money to spend at the grocery store, which means you won't have to cut as many corners for the meals you prepare.

Tap That!

Tap into tap water . . . not your wallet. Instead of spending big money on bottled water, try switching to tap water, which is subject to a lot more regulations than bottled water and isn't shipped in from Fiji or Norway, making it good both for your health and for helping to reduce your carbon footprint. And it's practically free! Plus it's a lot better for your waistline and your wallet than multiple trips to the soda machine. If you're concerned about impurities or don't like the taste of your local tap water, consider getting a simple, relatively inexpensive filtration system—one that either attaches to the tap itself or is located in a separate pitcher. Ounce for ounce, it'll still be cheaper than bottled, and just as good for you.

Listen To Your Mother

Take your vitamins. Here's the easiest, most economical way to help ensure that you meet your basic nutritional needs: Take a good multivitamin and fish oil supplement. They'll help you get many if not all of the same nutrients you'd get from whole-food sources (often without spending nearly as much money)—and fish oil supplements are especially good for those who don't care for fish.

Hillary :)

Contributed By Joe Wilkes

The Who And What Of Your Blog...

2011-05-25T15:39:00.000-05:00

How to Have a Successful Blog: Part One

So you’ve taken the plunge and started your blog. Now what?

There are two things you must focus on in order to create a successful blog. The first is your content and the second is your traffic – how you drive people to your blog. In Part One of this series, I’m going to focus on content.

When you first create your blog, you must decide what you’re going to write about. I call this your Flagship Content. What are people coming to you for? What is your area of expertise and experience? You want to create useful content that provides long term value to your target audience. Provide something relevant and original that will stand the test of time.

Another reason for creating Flagship Content is to build your brand. Give people a great resource and they’ll share it with their friends. Be memorable and remarkable and they’ll come back for more. It’s not easy to stand out online today, but becoming known as the authority or go-to-gal in your niche will get you there faster. The more you write about a particular topic or niche, the more you’ll become known as an authority for that topic.

Online, people want a trusted resource they can rely on for valuable information that will answer their most pressing questions in an easy to understand way.

Here are Seven Flagship Content Generation Ideas:

How-To Topics – Think of the questions you get asked on a regular basis. There are literally thousands of “How-To’s” that can be created in any particular niche. For example, if you are a business coach, a couple of your “How-To” posts might be, “How To Communicate Effectively With Your Employees” or “How To Be More Productive At Work.”

Top Tips – What would you tell someone new to your industry that would serve them best? Write a paragraph or two about a useful piece of information that would benefit your target market.

Expert Interviews – Interview a very successful individual in your industry and ask the questions your target market wants answers to.

Case Studies – Highlight examples of successful client stories and focus on the valuable lessons learned.

Q & A – Collect questions from potential and current clients and then create a post series to answer a few at a time.

Vision – Most likely, you have a specific vision for your industry and the work you do. Share your thoughts and ideals with your target audience and include them on your journey.

Video Post – If you prefer speaking to writing and have a decent video camera, you can always create two to three minute content videos either in “How-To” or tutorial format that provide valuable information. In fact, you can create any of these content ideas with video.

The most important thing to remember is that the content you create is for your audience, not for you. Write about what your prospects want – not necessarily what you want or what you think the industry wants.

Here’s a final tip for you: email all of your clients, past and present, and ask them how you can best serve and support them. Better yet, go to www.surveymonkey.com and set up a quick two or three question survey to send to clients – make it short and sweet – it shouldn’t take more than five minutes to complete. Questions you could ask include:

What are you struggling with most in your business?
What keeps you up at night?
How can I best support you in your business?
What are your top three challenges right now?.

Content contributed by Liz Dennery Sanders. Liz wants you to build your buzz and be successful beyond your wildest dreams. As the CEO of Dennery Marks Inc., a brand development and celebrity outreach firm, she founded SheBrand, to help female entrepreneurs build powerful personal brands, attract more clients and position themselves as experts in their industries. You can reach her directly at info@shebrand.com or www.shebrand.com

I Am Woman...Watch Me Succeed!

2011-05-04T08:45:00.001-05:00

Women entrepreneurs make excellent leaders. They’re passionate and driven, inspiring others with their enthusiasm, intelligence, and determination. With the help of the tremendous resources and information provided by Ladies Who Launch, women are prospering in business more than ever before.

Qualities women have always possessed such as communication skills, self-awareness, and big-picture thinking are now giving women an edge, bringing them entrepreneurial success beyond their wildest dreams. While all powerful people have personality traits in common, women are naturally wired to be particularly good leaders. The savviest female entrepreneurs embrace these talents. Women are:

•Good listeners. Every truly great leader listens more than she talks, making customers and colleagues feel important and comfortable. Listening is also a terrific source of first-hand feedback.

•Effective communicators. Out of the thousands of entrepreneurs in business today, the most successful are the women with the best communication skills. While many businesses boast excellent products and services, the entrepreneurs who can sell their superiority, build a following, and spread enthusiasm will ultimately be the most successful.

•Authentic. Women involved in thriving entrepreneurial ventures are extremely self-aware and comfortable with who they are, whether this means working in a traditional office or working from home . The best leaders know people are drawn to their authenticity. They have a strong sense of how they are perceived and wisely use their personalities, values, and lifestyle choices as part of their business plans.

•Connectors. Because women are such natural connectors, people are drawn to businesses run by female entrepreneurs. Women easily build relationships and reach out to customers, employees, and friends. Entrepreneurs who take the time to connect with individuals are accessible, while corporations can be cold. Women are experts at creating companies people can believe in.

•Not perfect. Women entrepreneurs don’t pretend to have all the answers. We are willing to admit mistakes, learn from them, and share our struggles openly in order to move our dreams and projects forward.

So what do all of you have to say? Is there a woman in your professional life who has made a huge impact on you or helped you achieve your fullest potential? Ya know, the founder of my team has a saying: "If women would just stick together, we could rule the world."
Well said, Donna. Well said!

Procrastination And How To Fix It...Now!

2011-04-05T23:48:00.000-05:00

My business partner and mentor shared this great article with me earlier. I was able to recognize several of these characteristics in myself. How about you...do you see any of these traits in yourself? Enjoy the read!

Procrastination is a complex psychological behavior that affects everyone to some degree or another. With some it can be a minor problem; with others it is a source of considerable stress and anxiety. Procrastination is only remotely related to time management, (procrastinators often know exactly what they should be doing, even if they cannot do it), which is why very detailed schedules usually are no help.

Characteristics

The procrastinator is often remarkably optimistic about his ability to complete a task on a tight deadline; this is usually accompanied by expressions of reassurance that everything is under control. (Therefore, there is no need to start.) For example, he may estimate that a paper will take only five days to write; he has fifteen days; there is plenty of time; no need to start. Lulled by a false sense of security, time passes. At some point, he crosses over an imaginary starting time and suddenly realizes, “Oh no! – I am not in control! There isn’t enough time!”

At this point, considerable effort is directed towards completing the task, and work progresses. This sudden spurt of energy is the source of the erroneous feeling that “I only work well under pressure.” Actually, at this point you are making progress only because you haven’t any choice. Your back is against the wall and there are no alternatives. Progress is being made, but you have lost your freedom.

Barely completed in time, the paper may actually earn a fairly good grade; whereupon the student experiences mixed feelings: pride of accomplishment (sort-of), scorn for the professor who cannot recognize substandard work, and guilt for getting an undeserved grade. But the net result is reinforcement: the procrastinator is rewarded positively for his poor behavior. (“Look what a decent grade I got after all!”) As a result, the counterproductive behavior is repeated over and over again.

Positive reinforcement for delay (a good grade) is a principal contributor to continued procrastination.

Other Characteristics

Low Self-Confidence – The procrastinator may struggle with feelings of low self-confidence and low self-esteem. He may insist upon a high level of performance even though he may feel inadequate or incapable of actually achieving that level.
I’m Too Busy – Procrastination may be used to call attention to how busy he is. “Obviously I cannot do such and such because my affairs are so complicated and so demanding. That is why I am late, etc.” The procrastinator may even spend considerable time justifying his reasons, time that could be spent doing the work.
Stubbornness – Procrastination may be used as an expression of stubbornness or pride: “Don’t think you can push me around. I will do it when I’m good and ready.”
Manipulation – Procrastination may be used to control or manipulate the behavior of others. “They cannot start if I am not there.” Let’s face it: deliberate delay drives others crazy.
Coping with Pressures – Procrastination is often truly difficult to eradicate since the delay behavior has become a method of coping with day-to-day pressures and experiences. Obviously if one is cured, others will put new demands and expectations upon you. It’s easier to have an excuse, to delay, to put off.
A Frustrated Victim – The procrastinator often feels like a victim: he cannot understand his behavior or why he cannot get work done like others. The whole thing is a frustrating mystery. The reasons for his behavior are hidden from him.

Benefits of Overcoming Procrastination

What are the benefits of overcoming procrastination? Peace of mind, a feeling of strength and purpose, and healthy feeling of being in charge of your life. While procrastination makes you feel weak, useless, and helpless, taking charge of your life will make you feel strong, competent, and capable. You will experience increased personal freedom!

Four Simple Reasons for Procrastination

Difficult – the task seems hard to do; we naturally tend to avoid difficult things in favor of those which seem easy to us.
Time-consuming – the task will take large blocks of time, and large blocks of time are unavailable until the weekend.
Lack of knowledge or skills – no one wants to make mistakes, so wait until you learn how before you start.
Fears – everyone will know how you screwed up.

The simple cure? Do everything opposite. Tell yourself: this isn’t so hard, it won’t take long, and I am sure that I know how to do it, or that I can learn while I’m doing it. And no one else really cares because they are all so busy with their own problems.

Four Complex Reasons for Procrastination

Perfectionism – unrealistically high expectations or standards. Everything must go completely right. It may either imposed or self-imposed. The perfectionist is long on criticism and short on praise.
- It creates a high degree of dissatisfaction and frustration because seldom is anything accomplished that is completely acceptable the very first time. The perfectionist nitpicks it to death.
- A perfectionist may delay in starting a project because he feels overwhelmed by the sheer amount of energy it will take to criticize and nitpick something, and all the frustration it will generate in the process.
- The words should, ought, must, have to occur frequently in the person’s conversation. (I should get straight A’s; I must do everything right the first time, etc.) “If you can’t do it right, don’t do it at all.”
- The desire to have everything absolutely perfect may mask problems of self-esteem and self-confidence.
How to resolve:
- Try self-reassurance that this effort or version will be good enough
- Make an effort to praise what you have done
- It’s impossible to eradicate all mistakes
- You have undoubtedly found all the fatal errors by now
- Remind yourself that great writers, poets, artists at one time or another completed their work; therefore, it will be okay to say that yours is done also.
Anger/Hostility – if we are unhappy with someone, we’ll often withhold our best efforts. For example, if you are upset with a professor, you are likely to delay in starting a demanding project as a way of “getting even.” But you are the one who loses; you are the one with the low grade.

How to resolve:

Determine that you are the one who is feeling upset and see how your actions will actually harm you in the long run. You are not going to let how you feel about a particular class stand in the way of your personal future, are you?
Low Frustration Tolerance – circumstances overwhelm you easily; you find situations radically intolerable and terribly unfair. Frustration is characterized by whining and complaining, and such phrases as “it isn’t fair,” “this is too hard,” and “no one else has to,” etc. Feeling the way you do, it seems reasonable to “put it off” until you feel better about doing the work. The trouble is, you feel just as frustrated the next day.

How to resolve:

the more you want something and can’t have it, the greater your level of frustration.
- Get help from someone who can show you how to solve the problem
- Learn how to temporarily postpone your desires. Most of the time, you will eventually get what you want.
Self-Downing – this happens when you continually minimize your own skills and abilities and express doubt about your ability to succeed. A person who habitually puts himself down tends to disbelieve himself even when he is successful: it was “just dumb luck.” In addition, he may also find it hard to accept praise and compliments for work performed – false modesty. (“Wow, you did so well on the exam!” “Oh, I just lucked out; I really didn’t know it all that well.”)The trouble with self-downing is that, given a long enough time, the person will actually come to believe that he is incapable of certain levels of achievement.Self-downing results in procrastination because the person who is uncomfortable with success will seek ways to become less successful and less visible. Turn in that important quarterly report late, and soon success will fade. (“Why did they fire you?” “I told them all along I couldn’t sustain the pace, and see! I was right. I can’t work at that level.”)

How to resolve:
- practice accepting compliments about your work performance by simply saying “Thank you.”
- Figure out why you feel uncomfortable with success. Did significant others in your life often make you feel that way? Were you taught to minimize your success? Why is success so scary? Will it make you stand out in the crowd? Do you feel as though others will not accept you if you are successful?
- Remember to compliment and praise yourself for work accomplished.

This Is YOUR Call to SUCCESS!

2011-04-02T17:36:00.006-05:00

Are you ready to achieve? Are you ready to create? Are you ready to stop settling?

Then you want to be a part of this LIVE, FREE training call!

Monday, April 4th at 9:00 pm CST.

This call is not about hype. It is not a sales pitch. It's simply great training from successful leaders within our Leaders Network who know how to set and accomplish their goals.

You will learn tips and hear guidance that when applied, will help you to achieve success in any area of your life.

Fail to plan and plan to fail.

If you’re ready for success, if you're ready to step up and if you're ready to take the first step of the rest of your life, then PLAN to attend this call!

Success is calling...will you answer?

Fill out the form below and I will e-mail you the call-in details.

*Your information and privacy is valued by us and will not be shared in any way without your consent.*

The Evolution of a SAHM to WAHM

2011-03-09T16:12:00.001-06:00

Today's post is a fantastic article by Charlotte Latvala from Parenting.com that explores the modern working mom. From the why, to the how and the what, this article covers the gamut of the evolution of the career woman and our "company perks".

Stay-at-home moms turning into WAHMs
By Charlotte Latvala, Parenting.com
March 8, 2011 12:22 p.m. EST

In my pre-kid life, I never imagined that someday I'd be a stay-at-home mom -- hey, I didn't go to grad school to spend my days changing diapers. But when I held my first baby, Mathilda, I had a complete change of heart. As soon as we locked eyes, all those career and financial worries faded. They didn't disappear, but they certainly became secondary.

I have tons of friends with similar experiences. They're not clones -- today's stay-at-home mom (SAHM) may be a tattooed rock singer, the CEO of her own company or a green-living activist -- but they all have something in common: a deep desire to be there for every moment of their babies' lives -- the good, the bad and the unbelievably messy.

If you're considering life as a SAHM, both sweet rewards and tough challenges await.

Today's at-home mom is launching an at-home business

There are 10.1 million women-owned businesses in the United States, says the Center for Women's Business Research. No firm statistics exist on how many are run by stay-at-home moms, but it stands to reason that the percentage is increasing in the Wi-Fi age.

"Over 90 percent of the moms we've interviewed said the desire for family flexibility is the number-one reason they work from home," says Ellen Parlapiano, co-founder of mompreneursonline.com. "Another big change we've seen in the past 15 years is acceptance. In the past, moms have been reluctant to tell clients they work from home. Now it's commonplace, even respectable."

Mom-owned businesses, which used to be heavy on arts and crafts, now run the professional gamut, says Parlapiano: Web design, attorney, marketing guru, social media coaching, you name it.

Blogging about her life -- and reaching others

Plug "mom bloggers" into a search engine and you'll come up with thousands of SAHMs who chronicle their daily lives online. Moms share stories and tips about single parenting, adoption, home schooling and more.

The most popular blogs, like the Pioneer Woman and Dooce, turned their authors into celebrities who rack up book and movie deals. Jen Singer, the New Jersey mom of two who created mommasaid.net, says her blog averages 90,000 views per month; it's not a huge moneymaker per se, but it has led to book deals, speaking engagements and endorsement offers -- none of which would have happened in the pre-Internet era.

"Mom bloggers are hugely influential because they represent the authentic voices of other moms," says Jennifer James, founder of mombloggersclub.com, a community that's 10,000 strong. Making a living from a blog is tough, she adds, but there are other perks. "Moms who pen really great blogs are heavily courted by brands to review their product," she says. "Some receive thousands of dollars in products each month."

Unapologetic about her choices

A 2007 Pew Research Center survey shows that more at-home moms today (48 percent) consider being home full time the ideal situation than they did 10 years ago (39 percent). Inversely, just 21 percent of working moms say working full time is ideal, down from 32 percent in 1997.

"In my research, there seems to be a backlash among the millennial generation; in a sense, they're modeling themselves after their grandmothers, not their mothers," says Susan Shapiro Barash, a women's issues expert and author of "You're Grounded Forever...But First, Let's Go Shopping: The Challenges Mothers Face With Their Daughters and Ten Timely Solutions."

Many of these young women look at their baby boomer moms and question why they'd want to be them. Some of those moms struggled in their marriages and had a tough time balancing work and family, she says. That doesn't mean today's SAHM has abandoned her career aspirations or traded her BlackBerry for an ironing board, just that she's more concerned about living a balanced life than proving she's Superwoman.

WAHM: The best of both worlds

When I first started working from home 15 years ago, I had never heard the acronym WAHM (work-at-home mom). The landscape has certainly changed; now, instead of "Work versus staying home?" the question for moms-to-be is often "What work can I do from home?"

Brooke Hall, who runs a Web design business (brookehalldesign.com) and stays home with her 10-month-old son, Owen, is happy doing both. "I get to be here for the first giggle and step, and yet working from home gives me an identity other than 'mom,'" says the 27-year-old from Dublin, California. "I'm still the same person I was before the baby -- partly due to my continuing professional life."

It can be a crazy juggling act on some days, but most WAHMs say the multitasking is worth it. "The best part of the work/kid combination is that I'm not lost and drowning in diapers and plastic building blocks," says Amy McAllister, 23, of Elk Grove, California, who teaches others how to bake and decorate cakes at littleladycakes.com and is studying to be a licensed acupuncturist. "I feel strong as an individual, which makes me a better mother and an even better role model to my 2-year-old son."

To be a successful WAHM, you need:

• The right attitude: Working at home is still work, there's just not someone else telling you what to do and when to do it. The key to success is being self-motivated to haul youself out of bed at dawn and get cracking before the baby wakes up -- or stay up past baby's bedtime, when you're likely tired too.

• A plan: Crossing your fingers and winging it is not enough. "Even before I had kids, I chose a profession that would allow me to stay home and raise children while working on the side," says Melissa Leonard, 37, a New York City etiquette consultant. "I've made it work by taking jobs when it's convenient for me -- mostly on weekends when my husband can be at home with our baby."

• A support system: Since my husband, Tony, works nights, he was often able to take the babies when I had phone interviews or pressing deadlines. I've also done swaps with other moms, hired baby sitters to fill in during crunch times and kept a stash of exciting new toys to pull out when necessary. (A crinkly orange caterpillar once bought me about 15 minutes of quiet time.)

• A realistic schedule: Nap time is almost always work time for WAHMs. "I'd almost hyperventilate running to the computer as soon as I got the kids down -- I knew the time would be short, and so I had to make the most of it," says Shelley Hunter, 44, who runs a gift card website (giftcardgirlfriend.com) from her Danville, California, home.

• Your own space: Even if it's a tiny corner of your dining room, you need a physical space devoted to work. "I turned a spare bedroom into my office, and it's set up just like any professional space would be," says Angela Halloran, 35, a web designer (boutiquewebdesigns.com) who lives in Noblesville, Indiana. "At the end of each work day, I close the office door and don't open it again until the next morning."

Beyond first smiles and steps: What at-home moms love

• Lots and lots of flexibility: "As a stay-at-home mom, I have a lot more leeway in my schedule when things go wrong," says Hunter. "When one of my babies got sick, I didn't have to call off work or find someone to watch him." You can also run errands during nonpeak hours -- hitting the grocery store, the bank and the gym at 10 a.m. versus the 5:30 p.m. rush or scheduling doctor appointments and haircuts when it's most convenient for you, not your supervisor.

• Having a well-rounded life: Being an at-home mom allowed me to take advantage of opportunities that would have been difficult in the 9-to-5 world. If I wanted to have coffee with a nearby mom friend, for instance, we broke out the strollers and went. If I decided to volunteer at a church luncheon, I strapped Mathilda into her BabyBjörn and pitched in. If I felt like taking the baby to the park for an afternoon and playing peekaboo in the grass, I didn't have to clear it with anyone.

• Direct-access breastfeeding: At-home moms don't have to worry about toting the industrial-strength breast pump to the office or pumping in the bathroom. "Because I was home with my second baby, I was able to nurse him longer," says Stephanie Burchett, 30, of Pittsburgh. "My older son had asthma, allergies and a ton of ear infections as a baby, but the second one has no major health issues so far -- I'm sure breastfeeding longer and being home helped."

• Siestas: "Napping during the day was a huge benefit for me, especially after a wakeful night with the baby," says Sonya Braun, 37, a Winnipeg, Manitoba, mom of three. "Losing a lot of sleep at night takes its toll quickly!"

• Time to smell the coffee (or read "Goodnight Moon" 20 times a day): "If moms allow themselves to be 'in the moment' with their babies, they find such raw happiness it is priceless," says Darla Shine, author of "Happy Housewives" and mom of two. "I would give anything to have one hour in the rocking chair nursing my newborns again." The infant stage flies by in a flash, she adds -- being at home allows you to savor every day

Achieving Blog Stardom...

2011-03-08T20:29:00.001-06:00

Social media is a new arena for a lot of us and for those that aren't savvy, achieving blog stardom can be a bit overwhelming. There are so many types of social media available but most people are familiar with the most popular: Facebook, Twitter, YouTube and blogging. These can all be intertwined for maximum impact but getting started can be tough. Since we're here blogging, we'll focus on making the most of your blog!

Blogging requires effort. You can’t just decide one day you want to blog and start typing away. Put a plan in place: know your content, know your blog host (Blogger, WordPress, etc.), know how to get your name out there. This next one is especially important if you are blogging for a business. Your goal should be to have a traffic and lead generating blog. Finally, the most important factor to consider is to be consistent with fresh material! No one wants to read yesterday's news and Google gobbles up fresh, new content. Check out these tips and considerations to make your blog rock...

11 Tips To Shoot You To Blog-Stardom:

1. Value, Value, Value - People are interested in information that will help them. Even if your blog is on a topic they may not necessarily be interested in, if it is good and valuable content, they will at least appreciate it. No one likes spam so resist the urge to make your blog into a virtual billboard for your business.

2. Please Welcome... – Guest blogging is so great for a couple of reasons. First, it gives you free and expanded exposure by introducing you to a new pool of readers. Google will also pick up on your guest blogging so long as you create a backlink. (See #6) This will ultimately help with your SEO performance. If you have a guest blog on your site then you just got fresh content and didn't have to type a thing! Create a blogging network and guest blog on each other's sites!

3. Every Blog Star Has A Video Out There – Don't get too fresh...we're not talking about that kind of video! Video blogging, or "vlogging", is making short video "blogs" of yourself and sharing these instead of a written format. These give a highly personal touch to your blog and let the readers get to know you a little better. To top things off, they are a great personal development tool and will help improve your presentation and verbal communications skills.

4. Be A Social Butterfly – You've got how many friends on Facebook?! Well, put 'em to use! Share your blog posts on your Facebook page and ask friends to follow your blog. Better yet, integrate your Facebook, Twitter and blog accounts so blog posts will automatically post to each of these with one click of your mouse. OnlyWire is a great tool that helps with posting efficiency to multiple accounts.

5. Get Branded – It's often said that people don't join a business or idea, they join the person behind them. People want to know you personally before they will want to know more about your business. Brand your blog with your name and likeness and link it to your personalized web domain. Concentrate on one or a few niches you are passionate about that embody who you are. Let yourself shine through and others will follow!

6. Back It Up – Use the power of backlinks. Posting valuable content on other sites like social networks will gain you backlinks that will improve your Alexa Ranking (where you rank amongst other websites) and improve SEO. This can be incredibly important when dealing with a network of bloggers...take advantage of this and backlink to each others blogs!

7. If You Don't Have Anything Nice To Say... - We all know how this one ends: Then don't say anything at all! Leaving comments with substance is a great way to get your name out there because most blog platforms allow you to leave your blog address or even link your display name to your blog. Just be sure your comment is relative to the post and polite. Wouldn't you be annoyed if someone came to your blog and left only their address as a comment?

8. Be Consistent and Update Your Blog Frequently – The internet is the epitome of now: Real-time updates, news feeds, etc. Stale material simply doesn't stand a chance and will get lost in the jungle. Not only does fresh new material help Google recognize your site and improve your SEO performance, but it also leaves a good impression with visitors and shows you are relevant, current and on top of your game.

9. Read All About It - You can't expect to produce quality content if you don't have any knowledge of your subject. Become an expert in your niche. How do you do this? Read. Learn. Read published books, other blogs, and specialized publications. Soak in new information and learn all you can about your subject so you are able to present value-loaded content to your readers.

10. Get Syndicated – This is such a phenomenal way to gain exposure. Publications are often looking for contributing writers and if you're good at what you do, you may even land a permanent spot! Pay attention to the websites you frequently visit. Do they have guest or featured bloggers? What about the online versions of your favorite magazines? Submit articles to Ezines or Examiner, Alltop or Blog Engage. Tubemogul and YouTube are perfect for vloggers. Syndication is a very over-looked way to gain exposure that every serious blogger should consider.

11. It's All In The Name – This is one of my favorites. Create catchy, unique and interesting headlines to grab readers' attention. Use humor, word play or common sayings to lure your reader in. A little wit can go a long way when it comes to gaining readership!

Incorporate these tips into your blog and social media plan and you will see success. Now, go forth and blog!

Attitude of Gratitude

2011-03-03T08:30:00.001-06:00

Warning: The following video may induce feelings of gratitude, inspiration, or happiness. You may experience a desire to conquer goals, take over the world and shed the "woe is me" attitude. View at your own risk of attitude adjustment! :)

Attitude of Gratitude Video

This Is Bananas!

2011-03-02T14:57:00.001-06:00

Ever grab a snack only to feel hungry again 20 minutes later? Next time, reach for a banana. It’s loaded with Resistant Starch (RS), a healthy carb that fills you up and helps to boost your metabolism. Slightly underripe (my favorite!) medium-sized bananas have 12.5 grams of RS—more than most other foods. Ripe bananas give you 4.7 grams of RS, still enough to keep hunger pangs away. Eat them whole or check out these tasty ways to work in this wonder food.

Bananas and Peanut Butter

Schmear some peanut butter on each delicious bite of your banana! Or, slice your banana and use it to top off a peanut butter slathered whole wheat waffle or slice of bread. Great for breakfast!

Banana "Ice Cream"

Peel, slice, and freeze 1 small banana. Place frozen banana pieces in a blender with 3 tablespoons 1% low-fat milk; blend until thick. Top with walnuts if you like.

Broiled Bananas

Slice 1 peeled banana in half lengthwise. Put banana pieces, cut sides up, on a rimmed baking sheet. Sprinkle the banana pieces with 1 teaspoon brown sugar, and broil on high until the sugar bubbles and the bananas brown (about 2–3 minutes). After broiling, sprinkle with cinnamon or for an extra special treat, drizzle with 1 teaspoon rum or serve with a scoop of vanilla ice cream. Yummy!!

Fruit and Banana Smoothie

Place 1 sliced peeled banana and your choice of strawberries, blueberries, blackberries or peaches. (I like to use all of these!) Add one container of yogurt...I like to use Activia for extra fiber. Add a couple of ice cubes and a splash of oj or cranberry juice or water. Blend until smooth and enjoy! :)

Tropical Fruit Salad

Make a fruit salad with 1 sliced peeled banana, 1 sliced peeled kiwi, and 1/2 diced peeled ripe mango. Add apples or grapes if you like. Squirt juice of 1/4 lime over the salad, and serve.

Be a S W A N

2011-02-25T10:05:00.000-06:00

What do you think of when you hear the word 'swan'? Maybe an elegant bird? Weddings? White? Beauty? Few people would argue that a swan is a naturally beautiful animal that commands attention with their fluffy bright white feathers, puffed out chest and long, elegant neck. It's a well known bird to most people and they even find themselves excited if they come across one. So as a small business owner, how and why would you want to be a SWAN?

Successful Women Always Network

And SWAN's do it well. They do it subconsciously; it has become a way of life for them and it shows. Women who have mastered the art of small talk network without even knowing it! This is why they are so good at networking...small talk is just what they do...so they come across as genuine, personable and warm. They listen to the people they connect with and try to help them with valuable information. SWAN's create a lasting impression on the people they meet which means they are more likely to think of a SWAN in their future endeavors.

How You Can Be A SWAN

The key thing to remember about being a SWAN is to help others before you need help. Unfortunately today's society often has a 'get mine' mentality. Many people are only concerned with themselves and how things will affect them. They want people to jump when they say jump and become frustrated and sometimes angry when people don't respond. It's comical how we often forget our kindergarten lessons as adults: Do unto others as you would want done unto you.

Take an inventory of the people you know. Ask yourself:

1. Who is already in my corner?

2. What have they done for me?

3. How do I intend to keep them in my corner?

4. What do I hope to gain from them?

5. What have I done for them?

Be honest with yourself when evaluating your contacts! Keep in mind doing something for them can be as simple as a phone call to catch up and see how they are doing. It doesn't have to consist of a fancy lunch date or pricey gift. Even a thoughtful hand written note can go a long way. Ask yourself what makes you feel good and incorporate those ideas into reaching out to your contacts. Successful Women Always Network to win!!

Be sure to check back soon for my follow up post with ideas to reach out to your contacts!

Maximizing Your Networking Potential

2011-02-18T00:09:00.001-06:00

No question about it; we've got a great business and a fantastic company. But without an ongoing and ever-increasing number of new, quality prospects, you'll eventually run out of people to share the benefits with. You might even end up asking yourself that most dreaded of question:

"Who do I talk to next, now that my original list of names has run out?"

That thought can be so discouraging, can't it? But it doesn't need to happen!

Develop profitable, win/win relationships with practically every new person you meet - whether one on one or in a social setting.

How? Ask questions. Specifically, "feel-good" questions. These are questions designed to put your conversation partner at ease, and begin the rapport-building process. These are not intrusive, invasive, or in anyway resembling a pitch. Feel-good questions are simply questions that make your new prospect/potential referral-source feel good; about themselves, about the conversation, and about you. Vital, because "all things being equal, people will do business with, and refer business to, those people they know, like and trust." Asking feel-good questions is the first step to accomplishing that goal.

So what are some of these "feel-good" type questions?

1."How did you get started in the 'widget' business?" I call this the "Movie-of-the-Week" question because most people love the opportunity to "tell their story" to someone. This, in a world where most people don't care enough to want to know their story.

2."What do you enjoy most about what you do?" Again, you are giving them something very positive to associate with you and your conversation. You are making them feel special, important.

You've begun to establish a nice rapport with your new prospect. You are focusing on him or her, as opposed to you and your awesome product, as most salespeople do. He or she is starting to feel good about you and has enjoyed answering your first two "Feel-good" questions. Now it's time for the "One key question," and here it is:

"Pat, how can I know if someone I speaking with would be a good prospect for you?"

Here, you've continued to establish yourself as being different from all others they meet who are in business, who only seem to want to know, "How can you help me." Also, since you are asking for help in identifying their prospects, she will gladly supply you with an answer. And the fact is, nothing builds trust and credibility with a prospect than actually referring business to them whenever possible.

Your conversation has ended and you never even mentioned your products or services. Good, since your relationship with this new prospect may not be far enough along for him or her to be receptive to this. (At other times it's very advisable to bring up.) That's fine. Hopefully, you've gotten your prospect's business card. Now you are in the position to follow up correctly and systematically in order to nurture this new relationship.

Whenever meeting new people, the above questions will help you to very quickly build your prospect list with high-quality people. And, in a manner that is fun and without stress. You'll never again feel the "discomfort" in the pit of your stomach, knowing that you have to nervously and clumsily approach someone you don't want to approach, and whom you can just sense, does not want to be approached.

Know this: the typical person knows about 250 people. So, every time you meet one new person, and develop a relationship based on the fact that he or she now feels as though they "know you, like you and trust you" you've actually just increased your personal prospect list a potential 250 people, every single time. Do this often enough and before long, you'll cultivate a network of endless referrals.

Meet Your 2011 Goals!!

2011-02-16T09:00:00.002-06:00

Did you make any goals for 2011? How are you doing with them? Whether your goals are personal, financial or professional in nature, here are some tips to ensure ultimate success!

1. Decide what's most important. What do you truly want to accomplish with your life? Spend some time focusing on what really matters to you.

2. Set long term goals. Set long-term goals that are in line with your priorities. Long-term goals may take several months or even years to accomplish.

3. Set short term goals. Next, think about small, action steps you can take each day or week to help you achieve your long term goals. Write down your goals. You're more likely to achieve them.

4. Anticipate road blocks. We all face challenges during our pursuit to fulfill our dreams. Sometimes we're unaware of the challenges we'll face, but other times we can predict challenges, such as finances, time or fear. Create a plan for overcoming these challenges so you're less likely to quit when they arise.

What Is A Tan Worth?

2011-02-15T00:10:00.002-06:00

The weather is getting warmer...Spring Break is right around the corner...it's almost time to expose our winterized, pale limbs.

One in ten americans will use a tanning bed this year.

You know how it goes—some say that eggs are bad for you. Some say that eggs are good for you. Some swear that natural sugar is far superior to refined sugar. Then along comes one who says that all sugars are processed by the body in the same way.

For every person on one side of an issue, you can find another who holds the opposite view. If scientists and physicians can’t agree on which camp is correct, how can we? It’s enough to make a person just throw in the towel and go with the flow. Health recommendations are like the weather: If you don’t like the current slant, just wait awhile. It will change.

Are Tanning Beds A Healthy Alternative To Sunlight?

The controversy over tanning beds is not that complicated. When they first came on the scene, in the 1980s, the beds—looking suspiciously like well-lit coffins—were touted as a safe alternative to sunbathing. Some manufacturers even claimed that your chances of getting skin cancer decreased by using their product. Those arguments have been pretty well debunked. Whether from the sun or from a tanning bed, the primary medical fact is this: Ultraviolet radiation damages the skin and can lead to cancer.

The murkiest part of the tanning bed debate is about more than melanoma. Oddly enough, it is about nutrition. For years, vitamin D deficiency was not a huge topic. It was thought to be relevant only within the chronically disadvantaged and undernourished segment of the world’s population. Recent findings, however, show that vitamin D levels in our body serve to do more than just fend off rickets. And our affluent society may be running on the low side of the essential requirement.

What About Vitamin D?

Often called "the sunshine vitamin," the body manufactures vitamin D upon exposure to ultraviolet B (UVB ) rays. Of course, recommendations of how much sun exposure we need, and how often we need it, vary widely. Short periods of light therapy, especially during winter months, are beneficial, but tanning beds are not the only option; personal indoor sun lamps are often used to fend off the winter doldrums. A major point to consider is this: The ultraviolet rays that stimulate the production of vitamin D are of the UVB variety. Tanning beds are set to predominantly emit the deeper-reaching UVA rays. Those will give you the tan, but they won’t produce the vitamin.

The buzz about vitamin D is fueled by the wide array of benefits it is thought to deliver. In addition to the well-known need for the D vitamin to build and maintain strong bones, it also appears that heart function, mental health, immune system effectiveness, and more are affected by vitamin D. Further claims are that it can help to prevent cancer and diabetes, keep blood pressure low, and alleviate arthritis. If that doesn’t make you dizzy, consider this: Vitamin D isn’t really a vitamin; it is a hormone.

What Can I Do To Protect My Health?

The traditional source of vitamin D is cod liver oil. If you can stand the taste, that is still the best solution. Those with a more discriminating palate can turn to salmon, tuna, and mackerel for their dose of D. Milk is typically fortified with a significant amount of the vitamin, and eggs provide a modest amount.

Many of our biggest decisions in life are simple. The arguments may be difficult to understand, but the basics are evident. Concerning tanning and tanning beds, this is what we know for sure:

1. That gold and bronze tone to your skin is attractive, but it is also dangerous. When you have a tan, you have skin damage. That is what a tan is made of. If big noses were popular, would you pop yourself a good one in order to measure up? True health trumps the appearance of health every time.

2. Ultraviolet exposure can spur your body to produce vitamin D, but too much ultraviolet light can damage your skin and may lead to cancer. There really aren’t two sides to this story: “There is no safe tanning device.”1

3. The artificial rays generated by tanning beds may not burn you, but they can cause cellular damage at a deeper level—and the results may not be evident for years. The line between safe and unsafe exposure limits is hazy.

4. Incidents of skin cancer in the United States are increasing dramatically. A recent three-year study, supported by the National Cancer Institute and the American Cancer Society, indicated that those who use tanning beds are three times more likely to develop skin cancer than those who do not.2

Is There Another Option?

Mothers arm themselves with bottles of sunscreen and douse the kids whenever they can be caught out of doors. UVA- and UVB-blocking skin care products are a valuable tool for preventing skin damage and painful burns.

If you are someone who simply must have that perpetual tan, though, the new breed of tanning lotions and sprays can give you that sought-after look of wealth and health. Newer yet is a technique called airbrush tanning, or the “miracle tan.” Walk into the airbrush studio today and look like a movie star tomorrow. Sure it costs a bit, and it normally fades away within a week—but, hey, you get to sport a tan for a while.

The Bottom Line

Healthy skin is beautiful skin. Beware risking your long-term health for a short-term cosmetic benefit. Find less-risky methods for increasing your vitamin D. Remember, you are beautiful just the way you are.

The 29 Healthiest Foods on the Planet

2011-02-11T09:00:00.002-06:00

The following is a "healthy food hot list" consisting of the 29 food that will give you the biggest nutritional bang for you caloric buck, as well as decrease your risk for deadly illnesses like cancer, diabetes and heart disease. Along with each description is a suggestion as to how to incorporate these power-foods into your diet. If you're searching for more tips on healthier living, take a direct approach to your health and wellness by customizing your individual health insurance needs.

Fruits

1. Apricots

The Power: Beta-carotene, which helps prevent free-radical damage and protect the eyes. The body also turns beta-carotene into vitamin A, which may help ward off some cancers, especially of the skin. One apricot has 17 calories, 0 fat, 1 gram of fiber. Snacks on them dried, or if you prefer fresh, buy when still firm; once they soften, they lose nutrients.

2. Avocados

The Power: Oleic acid, an unsaturated fat that helps lower overall cholesterol and raise levels of HDL, plus a good dose of fiber. One slice has 81 calories, 8 grams of fat and 3 grams of fiber. Try a few slices instead of mayonnaise to dress up your next burger.

3. Raspberries

The Power: Ellagic acid, which helps stall cancer-cell growth. These berries are also packed with vitamin C and are high in fiber, which helps prevent high cholesterol and heart disease. A cup has only 60 calories, 1 gram of fat and 8 grams of fiber. Top plain low-fat yogurt or oatmeal (another high fiber food) with fresh berries.
Click through to read the rest of the powerful list!!

5. Cantaloupe

The Power: Vitamin C (117mg in half a melon, almost twice the recommended daily dose) and beta-carotene - both powerful antioxidants that help protect cells from free-radical damage. Plus, half a melon has 853mg of potassium - almost twice as much as a banana, which helps lower blood pressure. Half a melon has 97 calories, 1 gram of fat and 2 grams of fiber. Cut into cubes and freeze, then blend into an icy smoothie.

6. Cranberry Juice

The Power: Helps fight bladder infections by preventing harmful bacteria from growing. A cup has 144 calories, 0 grams of fat and 0 fiber. Buy 100 percent juice concentrate and use it to spice up your daily H20 without adding sugar.

7. Tomato

The Power: Lycopene, one of the strongest carotenoids, acts as an antioxidant. Research shows that tomatoes may cut the risk of bladder, stomach and colon cancers in half if eaten daily. A tomato has 26 calories, 0 fat and 1 gram of fiber. Drizzle fresh slices with olive oil, because lycopene is best absorbed when eaten with a little fat.

8. Raisins

The Power: These little gems are a great source of iron, which helps the blood transport oxygen and which many women are short on. A half-cup has 218 calories, 0 fat and 3 grams of fiber. Sprinkle raisins on your morning oatmeal or bran cereal - women, consider this especially during your period.

9. Figs

The Power: A good source of potassium and fiber, figs also contain vitamin B6, which is responsible for producing mood-boosting serotonin, lowering cholesterol and preventing water retention. The Pill depletes B6, so if you use this method of birth control, make sure to get extra B6 in your diet. One fig has 37 to 48 calories, 0 fat and 2 grams of fiber. (Cookie lovers - fig bars have around 56 calories, 1 gram of fat and 1 gram of fiber per cookie). Fresh figs are delicious simmered alongside a pork tenderloin and the dried variety make a great portable gym snack.

10. Lemons and Limes

The Power: Limonene, furocoumarins and vitamin C, all of which help prevent cancer. A wedge has 2 calories, 0 fat and 0 fiber. Buy a few of each and squeeze over salads, fish, beans and vegetables for fat free flavor. See also: Beneficial Bytes: Lemons and Limes.

Vegetables

11. Onions

The Power: Quercetin is one of the most powerful flavonoids (natural plant antioxidants). Studies show it helps protect against cancer. A cup (chopped) has 61 calories, 0 fat and 3 grams of fiber. Chop onions for the maximum phytonutrient boost, or if you hate to cry, roast them with a little olive oil and serve with rice or other vegetables.

12. Artichokes

The Power: These odd-looking vegetables contain silymarin, an antioxidant that helps prevent skin cancer, plus fiber to help control cholesterol. One medium artichoke has 60 calories, 0 fat and 7 grams of fiber. Steam over boiling water for 30 to 40 minutes. Squeeze lemon juice on top, then pluck the leaves off with your fingers and use your teeth to scrape off the rich-tasting skin. When you get to the heart, you have found the best part!

13. Ginger

The Power: Gingerols may help reduce queasiness; other compounds may help ward off migraines and arthritis pain by blocking inflammation-causing prostaglandins. A teaspoon of fresh gingerroot has only 1 calorie, 0 fat and 0 fiber. Peel the tough brown skin and slice or grate into a stir-fry.

14. Broccoli

The Power: Indole-3-carbinol and sulforaphane, which help protect against breast cancer. Broccoli also has lots of vitamin C and beta-carotene. One cup (chopped) has 25 calories, 0 fat and 3 grams of fiber. Don't overcook broccoli - instead, microwave or steam lightly to preserve phytonutrients. Squeeze fresh lemon on top for a zesty and taste, added nutrients and some vitamin C.

15. Spinach

The Power: Lutein and zeaxanthin, carotenoids that help fend off macular degeneration, a major cause of blindness in older people. Plus, studies show this green fountain of youth may help reverse some signs of aging. One cup has 7 calories, 0 fat and 1 gram of fiber. Add raw leaves to a salad or saute with a little olive oil and garlic.

16. Bok Choy (Chinese cabbage)

The Power: Brassinin, which some research suggests may help prevent breast tumors, plus indoles and isothiocyanates, which lower levels of estrogen, make this vegetable a double-barreled weapon against breast cancer. A cup will also give you 158mg of calcium (16 percent of your daily recommended requirement) to help beat osteoporosis. A cup (cooked) has 20 calories, 0 fat and 3 grams of fiber. Find it in your grocer's produce section or an Asian market. Slice the greens and juicy white stalks, then saute like spinach or toss into a stir-fry just before serving.

17. Squash (Butternut, Pumpkin, Acorn)

The Power: Winter squash has huge amounts of vitamin C and beta-carotene, which may help protect against endometrial cancer. One cup (cooked) has 80 calories, 1 gram of fat and 6 grams of fiber. Cut on in half, scoop out the seeds and bake or microwave until soft, then dust with cinnamon.

18. Watercress and Arugula

The Power: Phenethyl isothiocyanate, which, along with beta-carotene and vitamins C and E, may help keep cancer cells at bay. One cup has around 4 calories, 0 fat and 1 gram of fiber. Do not cook these leafy greens; instead, use them to garnish a sandwich or add a pungent, peppery taste to salad.

19. Garlic

The Power: The sulfur compounds that give garlic its pungent flavor can also lower LDL ("bad") cholesterol, lower blood pressure and even reduce your risk of stomach and colon cancer. A clove has 4 calories, 0 fat and 0 fiber. Bake a whole head for 15 to 20 minutes, until soft and sweet and spread on bread instead of butter.

Grains, Beans, Dairy and Nuts

20. Quinoa

The Power: A half cup of cooked quinoa has 5 grams of protein, more than any other grain, plus iron, riboflavin and magnesium. A half-cup has 318 calories, 5 grams of fat and 5 grams of fiber. Add to soup for a protein boost. Rinse first, or it will taste bitter.

21. Wheat Germ

The Power: A tablespoon gives you about 7 percent of your daily magnesium, which helps prevent muscle cramps; it is also a good source of vitamin E. One tablespoon has 27 calories, 1 gram of fat and 1 gram of fiber. Sprinkle some over yogurt, fruit or cereal.

22. Lentils

The Power: Isoflavones, which may inhibit estrogen-promoted breast cancers, plus fiber for heart health and an impressive 9 grams of protein per half cup. A half-cup (cooked) has 115 calories, 0 fat and 8 grams of fiber. Isoflavones hold up through processing, so buy lentils canned, dried or already in soup. Take them to work, and you will have a protein packed lunch.

23. Peanuts

The Power: Studies show that peanuts or other nuts (which contain mostly unsaturated "good" fat) can lower your heart-disease risk by over 20 percent. One ounce has 166 calories, 14 grams of fat and 2 grams of fiber. Keep a packet in your briefcase, gym bag or purse for a protein-packed post-workout nosh or an afternoon pick me up that will satisfy you until supper, or chop a few into a stir-fry for a Thai accent. See also: The Nut Case

24. Pinto Beans

The Power: A half cup has more than 25 percent of your daily requirement of folate, which helps protect against heart disease and reduces the risk of birth defects. A half-cup (canned) has 103 calories, 1 gram of fat and 6 grams of fiber. Drain a can, rinse and toss into a pot of vegetarian chili.

25. Yogurt

The Power: Bacteria in active-culture yogurt helps prevent yeast infections; calcium strengthens bones. A cup has 155 calories, 4 grams of fat, 0 grams of fiber. Get the plain kind and mix in your own fruit to keep calories and sugar down. If you are lactose intolerant, never fear -- yogurt should not bother your tummy.

26. Skim Milk

The Power: Riboflavin (a.k.a. vitamin B2) is important for good vision and along with vitamin A might help improve eczema and allergies. Plus, you get calcium and vitamin D, too. One cup has 86 calories, 0 fat and 0 fiber. If you are used to high fat milk, don't go cold turkey; instead, mix the two together at first. Trust this fact: In a week or two you won't miss it!

Seafood

27. Shellfish (Clams, Mussels)

The Power: Vitamin B12 to support nerve and brain function, plus iron and hard-to-get minerals like magnesium and potassium. Three ounces has 126 to 146 calories, 2 to 4 grams of fat and 0 fiber. Try a bowl of tomato-based (and low fat) Manhattan clam chowder.

28. Salmon

The Power: Cold-water fish like salmon, mackerel and tuna are the best sources of omega-3 fatty acids, which help reduce the risk of cardiac disease. A 3-ounce portion (cooked) has 127 calories, 4 grams of fat, 0 fiber. Brush fillets with ginger-soy marinade and grill or broil until fish flakes easily with a fork.

29. Crab

The Power: A great source of vitamin B12 and immunity-boosting zinc. A 3-ounce portion has 84 calories, 1 gram of fat, 0 fiber. The "crab" in sushi is usually made from fish; buy it canned instead and make your own crab cakes.

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Hillary Cotton ~ Home CEO Group~

The Yes-Man Challenge

I've Lost My Focus...

Every Masterpiece Starts With A Rough Draft ~ Why Women Are Natural Born Leaders

How To Get Fans To Share The Love

The Next Secrets To Success...

The Secret Of My Success...

Creating Success From Common Mompreneur Challenges

Allied Women Top Tips for Mompreneurs

That Crazy Little Thing Called Opportunity

Developing Your Memorable Personal Brand

Maximizing Your Blog Success

Lessons Learned From My Dog

Healthy And Cheap Are So Chic...

The Who And What Of Your Blog...

I Am Woman...Watch Me Succeed!

Procrastination And How To Fix It...Now!

Characteristics

Other Characteristics

Benefits of Overcoming Procrastination

Four Simple Reasons for Procrastination

Four Complex Reasons for Procrastination

How to resolve:

How to resolve:

How to resolve:

How to resolve:

This Is YOUR Call to SUCCESS!

The Evolution of a SAHM to WAHM

Achieving Blog Stardom...

Attitude of Gratitude

This Is Bananas!

Be a S W A N

Maximizing Your Networking Potential

Meet Your 2011 Goals!!

What Is A Tan Worth?

The 29 Healthiest Foods on the Planet