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Thursday, February 28, 2008

Buckwheat Honey better than Over-the-Counter Cough Medicines


Since I’ve been sick all week, I guess it’s no surprise that this post is illness related. You can count on me for digging up some obscure research while I am delirious with a fever.

One of my students, who works for Johnson & Johnson. He was telling us that most of the over the counter cough medicines are ineffective.

I was looking into it further and found a research study performed at Penn State demonstrating that small dosages of Buckwheat Honey suppresses coughing better than over the counter cough medicine. This left me wondering why we spend so much money on those expensive, awful tasting remedies when we could treat it with the inexpensive sweetness of buckwheat honey. For more details, go here.

Ester and I tested a teaspoon buckwheat honey and found that it does work. Apparently, the honey coats and overwhelms your sweetness receptors that are responsible for coughing. We acquired a taste for the buckwheat honey and use it in our tea now.

What do you think? Do you think that Buckwheat Honey or Cough Medicine is more effective?
Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532
www.maximpactkarate.com
timrosanelli.blogspot.com
Sensei Talks: Tim Rosanelli

Tuesday, February 26, 2008

My Monthly Do-Without Challenge

This weekend, I caught the flu. I taught class last night but lost my voice. My assistant, Michelle and Andrew really stepped it up for me and did a great job teaching. Thanks Michelle and Andrew. You guys did terrific!

Last week, I announced that I was challenging myself to a monthly Do-Without challenge. I decided that for March, I will Do-Without COFFEE!

I started drinking coffee in college and have not stopped until the current day. I am wondering if that morning cup of java is a hindrance to my health and energy level. Or… will I be just miserable the whole month.

I got a head start this week because of the flu and have not drunk any coffee for the last two days. I think I am through withdrawing part with the headaches.

If anyone else wishes to join our Do-Without Challenge, leave a comment below of what you are giving up for the month.


Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532
www.maximpactkarate.com
timrosanelli.blogspot.com

Sensei Talks: Tim Rosanelli

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Friday, February 22, 2008

Reading Links: Snowed-in Edition

Here in Pennsylvania, it snowed a few inches this morning. Weather is clear now but the worst is yet to come because the snow is changing to ice this afternoon.

I was late posting this blog because of trouble with my internet connection.

Here's some reading for you while I go outside and shovel a bit.

  • Treehugger posted this delicious looking recipe of Pasta With Double Sun-Dried Sauce. I am going to try this healthful looking recipe this weekend.
  • Are you worried about prices at the pump? Real Simple gives some tips here.
  • Success Begins Today talks about an old Bible parable and shows how it relates to learning and success today. Are your Talents Buried?
  • Here's a living hero for you. Startup Spark interviews Alice, the 10 year old owner of Frou Frou Flip Flops. She sell her line of Flip-Flops to help victims of Hurricane Katrina. Listen to the interview here.

Have a great weekend!

Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532
www.maximpactkarate.com
timrosanelli.blogspot.com

Sensei Talks: Tim Rosanelli

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Wednesday, February 20, 2008

Ten Qualities of a Total Winner - Positive Self-esteem

This week is our third installment on Ten Qualities of a Total Winner, based on Dr. Denis Waitley book, The Psychology of Winning. The second quality of a total winner is positive self-esteem.

Winner's Quality #2: Positive Self-esteem

Positive self-esteem is the deep down feeling inside that you are worth something. Winner think to themselves “I like myself.” This is a Winner’s positive self-talk which is the key to positive self-esteem.

Positive self-esteem is about what you're saying to yourself when no one else is around. Do you say positive thing about to yourself? That you're a good person. That you have good qualities, etc. A Winner controls their self-talk and says good things about themselves.

Winners develop a strong belief of self worth and self-confidence. They believe that life is a self-development program - focusing on successes and seeing failures as learning experiences. Instead of looking for greener grass, they find pleasure and enjoyment in their current position. They accept all responsibility for the outcome - never seeking to blame other people.

Winners are aware of their potential. They realize that their potential is almost limitless. They accept their own uniqueness - not trying to copy or to be somebody else. Winners are able to give and receive compliments. When somebody compliments them, they take it graciously and are thankful.

Classroom Activity for Positive Self-esteem

Walk of confidence
Teach your student how to walk in a confident matter. You want them to keep their back straight, to walk naturally, and to keep their head up with their eyes looking straight ahead. Have them walk from one end of the room to the other end in a confident manner

Giving Compliments

Winners believe in themselves and are confident enough that they can give others complements. Losers lack confidence and are unable to complement others. In order to reinforce this idea, have students line up in a single file line. The first student performs a technique or combination into a pad. As they run to the end of the line, everyone slaps them high five and says “good job”.

Homework

Take inventory for your good reasons for self-esteem. Write down what your “BAG” is. Blessing – things you’re thankful for. Accomplishments – what you have done that you are proud of. Goals – what your dreams and ambitions are. Write down two from each category.

Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532
www.maximpactkarate.com
timrosanelli.blogspot.com

Sensei Talks: Tim Rosanelli

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Tuesday, February 19, 2008

Special Announcement: My Monthly Do-Without Challenge

I have a special announcement today. Starting in March, I will begin a Do-Without Challenge. Each month, I will pick one thing to Do-Without for that month. Every Tuesday, I will write about what it is like to Do-Without that item.

Recently, I was looking around at the conveniences that I have - cell phones, coffee, TV, cars, junk foods, etc. I gave careful consideration to the kind of life that we live and started to think, “Is this all necessary?” “Is this stuff really making me happier and healthier?” I decided to put it to the test by doing without something for a month.

Now understand, I’ve been described as a Spartan because I hate clutter and enjoy a Zen-like simplicity. This challenge is right up my alley – sort of like reclaiming old territory.

In my weekly blog updates, I plan to be very honest about what it's like to Do-Without certain things. How I feel about it? After a month, do I have a desire to go back? Is it something that I continue to giving up for the future? Is there any advantage of Doing-Without? Is there any disadvantage of Doing-Without?

Do you want to join me? Great! In the comments, post what your Do-Without challenge is for March. Every week when in write my update for Tuesday, post a comment with an update on your challenge. I want some ideas from my readers for my Do-Without challenge. Yes, that’s you! I dare you … do your very worst and leave me a comment of your Do-Without ideas.

Sensei Tim Rosanelli
Maximum Impact Karate
www.maximpactkarate.com
timrosanelli.blogspot.com

Sensei Talks: Tim Rosanelli

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Monday, February 18, 2008

Sensei Fuel: Salmon with sun-dried tomato pesto sauce and capers

This recipe is one of our family's favorite. The sun-dried tomato pesto gives the salmon a slight sweetness while the capers add a little bit of saltiness. This recipe is also super quick and easy to prepare.

Ingredients
1 lb. Salmon Fillet
2 tbsp. Sun-dried tomato pesto
2 tbsp. Capers

Cooking Instructions
In a casserole dish, line the bottom with aluminum foil and spray with Pam. Place Salmon Fillet on the aluminum foil. Spread Tomato Pesto on top of Salmon followed by the capers. Pinch the aluminum foil closed at the top. Place in a preheat oven at 350 degrees. Cook until Salmon is no longer pink on inside.

Friday, February 15, 2008

Friday Reading Round-up – Parent Night Out Edition

Well, tonight at our school, we have a parent’s night out so that our students can enjoy some fun while their parents can go out for a belated Valentine's Day dinner. Today, I'll be preparing for the event as we have over 20 kids and friends signed up.

This week, I have some interesting reading for you.
  • Write to done wrote an article on 12 Essential Blog Writing Tips, great reading for all of you aspiring writers out there.
  • The second link is to something called Jott.com. This is an awesome service that transcribes what you say on your phone into an e-mail or a text that you can send to yourself or others. I have been abusing and overusing this service all week.
  • I've always been intrigued by solar power technology. Check out this link about a new type of more efficient solar panel. It actually has little follicles of hair (silicon nanowire), that collects the sun rays with a 20% conversion rate. This is unheard of with standard solar panels.
  • Here's some quick tip for grocery shopping from Unclutterer.
  • Blogging away Debt provides a link to download Suze Orman's full book Woman and Money. Click here to get your copy.
  • Freelance Switch asks, “How much your time is worth?” I am always interested in this subject because that those people overestimate how much they actually make after accounting for all the driving time and the additional expenses that go along with a job. Go here to read the article.
There you have it my Friday reading roundup. I hope everybody enjoys their weekend.

Stay tuned in because next week, I have a special announcement of a new exciting project that I am beginning. I don’t want to give up the surprise!

Tuesday, February 12, 2008

Climbing and Conquering Perceived Limits

This weekend, we had our Master Club Event of Indoor Rock Climbing. Wow! I am sore from the event – especially my forearms - they look like Popeye’s forearms. I enjoyed going out with my Master Club students and trying out rock climbing. Everyone left with smiles on their face.

Why rock climbing?
The rock climbing was a fun way to learn about conquering fears and pushing beyond your perceive limits. I saw some students struggling to make it to the top and all the onlookers and parents cheering them on and support them even when they wanted to give up. It was an awesome sight!

I found that the climbs really made me dig down deep. One of my climbs was very difficult because it had a little angle outwards. It took determination and perseverance to push yourself to that next hand or foothold. I was stuck at one point and it took me a few climbs to make it to the next level. That’s what achievement is all about. Pushing yourself to new heights.

So how can you achieve or reach higher limits? Rock climbing made me concentrate on a goal and tried to achieve one step little higher. On the hard climbs, I found myself really concentrating on just figuring out how to get to that next foothold or handhold – collapsing my whole world into that one precious moment. Most times, I only got just one handhold or foothold higher – one step closer towards reaching the peak.

The notable climbers from Saturday's Master Club Event were my brother, Steve. He fearlessly tackled some of the most difficult climbs – making it around a barrel where you are suspended upside down. Also, Kim, one of our youth students, did an excellent job of climbing one of the hardest climbs and making it up to the top. I thought that was very cool.

My whole body aches but it was worth it. I am very thankful for the time that we had together. I enjoyed watching some of the kids conquer fears, and sharing time with the parents – cheering, sweating, and smiling as we conquered old limits and created new heights.

As for me, I might need to visit again so that I can completely conquer that corner section that I was working on…

For any student’s interest in our Master Club, please inquire with Sensei Tim and join the fun!

Monday, February 11, 2008

Ten Qualities of a Total Winner - Positive Self-Awareness

This post is the second installment on the Ten Qualities of a Total Winner based on Dr. Denis Waitley's book, The Psychology of Winning. Today's lesson is on Positive Self-Awareness.

Winner's Quality #1: Positive Self-Awareness

A Winner knows who they are, what they believe in, and where they are going. They are more aware, which means they are eager to learn, adaptable, honest, and understand their limits. Although a winner understands their current limits, they also know that they have almost unlimited potential and constantly strive toward it.

Through positive self-awareness, winners become open-minded and adaptable. They learn how to relax and play it cool even in the toughest situations - developing mental toughness.

Their mental toughness enables them to show empathy for others. In other word, they learn what it's like to walk in another person's shoes.

Class activity:
Using a set of re-breakable boards (I hate to waste wood so I use the plastic re-breakable boards), have the students start with the easiest and work their way up to the hardest they are able to break.

or...

Using one of the targets, have the students kick into the pad. Start low and gradually, raise the target higher with each turn. See what is the highest each student can jump front kick into the pad. Make sure you reinforce good technique when they perform the kicks.

After finishing, tell the students that this is their current limit and that the goal is to work towards increasing this limit the next time.

Ask "What are ways to increase your limits for the next time?"

Homework:
Make a list of 10 "I am good at" and 10 "I need improvement in." Relish and dwell on my best assets. Pick 3 from the needs improvement in list and work on them.

Try seeing life through someone else's eyes. Parents? Friends? Grandparents? Teachers?

Sensei Fuel: French Dip Sandwich

Ester and I were at an Italian Market this weekend. While we were there, we picked up some whole grain rolls for our Sunday meal.

The French Dip Sandwich is one of my favorites. It’s delicious and packed with protein. Add a vinaigrette salad for your greens.

This recipe is from Eating For Life by Bill Phillips.

Ingredients:
1 tbsp olive oil
1 shallots, chopped
1 tbsp. All-purpose flour
3 tbsp Dry Cherry
2 cans (10 ½ oz each) beef consommé
1 bag 10 ounces romaine salad blend
1/3 cup Newman own light Balsamic vinaigrette
Fresh ground black paper
4 whole grain rolls, split
4 portions lean roast beef, thinly sliced about 1 pound
1 tsp. McCormick Montreal Steak Seasoning

Place a large skillet over medium heat. Add olive oil and heat for 1 minute. Add shallot and sauté, 2 minutes. Add flour and sauté, 2 more minutes. Whisk in cherry and cook for 3 minutes.

While whisking, slowly pour beef consommé. Bring to a boil over high heat. Then reduce heat to low and simmer.

Place a roll and ramekin (small bowl) on each plate divide roast beef into four portion use tongs to dip the portion of the roast beef into the warm au jus sauce. Place inside roll and sprinkle with season steak seasoning.

Fill ramekins with extra au jus sauce for dipping

Place salad greens in large mixing bowl. Drizzle with vinaigrette, toss to coat and season with black pepper. Divide into 4 salad bowls.

Friday, February 8, 2008

Weekend Links – Off to My Accountant Edition

Today, I sit down with my accountant for my 2007 taxes. Looking back, 2007 was a challenging and rewarding year – quick my full-time day job, finished the UBBT team 3, sold our home and moving into the new home.

I meet huge challenges head on – financially and in my business. I made vast changes in my school and now in 2008, I am reaping the benefits. The turbulent seas are calming and I foresee some smooth sailing on the horizon.

I see our school becoming like the flywheel that Jim Collins talks about in “Good to Great.” At first, the flywheel is hard to turn but once inertia takes over, the flywheel starts chugging along.

I found some great links to reading for this week.
I hope you enjoy your weekend reading.

Thursday, February 7, 2008

Life's more than fair - for you

“Life’s not fair. That’s the way it is. Get over it.” I stood shocked with wide-eyed amazement at this slogan on the wall. Because… This slogan was on my competitor’s dojo wall. Ester and I were in the next town over grocery shopping and I always like to peek in at other dojo’s to get design ideas for our school.

I believe “Life is more than fair” to people who take initiative and maintain a great attitude. Would you rather be in the “more than fair” group or the “not fair” group?

10 Ways to a More Than Fair Life

1) Take responsibility – Saying life’s not fair in denying responsibility for your life.
2) Don’t sweat the small stuff – Life’s too short to let every small thing get to you. By focusing on it – we magnify it – igniting it into a fire. Just roll with the punches.
3) Eat a meal with family or friends – Research shows that there is a direct correlation between happiness and number of meals eaten with friends and family.
4) Be Friendly – A quick smile or lighthearted “hello” can make the difference between people wanting to help you or ruin you.
5) Volunteer – Volunteering will get you involved in a great cause and network you with like minded individuals.
6) Do something kind – Random Act of Kindness gives you and the receiving party a different outlook on life.
7) Be Frugal – Nothing will have you feeling life is not fair more than money problems. Defend yourself by keeping your wallet firmly in your pocket. Need a reminder? Check here.
8) Commit to enjoying yourself – Even work is fun when you’re around light-hearted people.
9) Belly Laugh for no reason – Need some help. Watch this.
10) Listen to upbeat music
11) Watch a Sunset – I read a statistic that the average person only watches about 8 sunsets in a lifetime. It’s a truly beautiful experience.
12) Meditate in the woods – Meditation is great, but meditating in the woods is magnificent.

Wednesday, February 6, 2008

Making the Old, New Again

This blog post is really about nothing. I just wanted to share with you what I am doing.

This week, I resurrected an old cabinet from our basement. I usually joke with Ester when we put items in the basement. I call it “doing basement time”, which is akin to “doing jail time” because usually the items eventually ends up on the curb or part of a yard sale. I suppose we feel guilty about taking something right out of our living room and tossing in the garbage.

Well, back to the cabinet resurrection…

We hate waste – throwing a perfectly fine cabinet out did not seem right. The cabinet was a super ugly turquoise (sorry, if you like the color) that did not match with anything.

Ester and I were browsing at an antique shop and they stocked a restoration section. We found an extra cool black paint. This weekend, we re-painted the cabinet. Viola! The cabinet looks wonderful!! Here’s a picture of the new cabinet.

I think that making the old, new again is a great metaphor for our training, our work, our businesses, and our lives.

Eight tips for making the old, new again

1. The Beginners Mind – step back from what you are doing and act like you are seeing it for the first time.
2. See it from someone’s eyes – Walk in someone else’s shoes. When you are teaching a class, try to see through the student’s eyes then see it through the parent’s eyes.
3. 1000 punches = 1 punch – I heard this in my training many years ago. Most activities, especially in your training and business, are very repetitive… one action repeated over and over. Mastery is not performing one perfect repetition, but repeating something perfectly a thousand times.
4. Seek your original enthusiasm – Reminisce about the old exciting times. Draw that old excitement out again.
5. Compete against yourself and ourselves – Nothing can fire you up again like some friendly competition.
6. Share your passion – talk passionately about your life, your mission. Every introductory lesson that I do, gets me energized because I love telling people about what the martial arts does for children and adults just like them.
7. Write about it – Putting your feelings into words is a powerful exercise. Writing this piece has me, fired up and ready to do something great.
8. Fake it – If all else fails, just fake it. Be an actor, and act as if it’s the first time. Replicate the postures, mannerisms, and attitude of the part you want to act out. I bet before long that you will no longer be faking… it will be real.

I hope that I got you excited about your life – you deserve it. Now, get out there and take on the world.

Monday, February 4, 2008

Some fun - and motivational message for today

I read about a great idea. I thought that all of my reader could give it a try.

Here are the rules:

1. Pick up the nearest book (of at least 123 pages).
2. Open the book to page 123.
3. Find the fifth sentence.
4. Post the next three sentences.

So, I accepted the challenge and the closes book to me was “The Psychology of Winning” by Dr. Denis Waitley. The fifth sentence of page 123 states…

“Self-discipline alone can effect a permanent change in your self-image and in you. Self-discipline achieves goals. Many people define self-discipline is “doing without.” A better definition for discipline is “doing within.”

Wow, what a great message. Okay, now, it’s your turn. Grab the closest book and post your three lines in the comments.

I dare you! It’s fun.

What is The Mastery Snowball made of? Mastery Snowflakes!!

I read a great article write by JD at Get Rich Slowly about debt snowballs are made of debt snowflakes. Well, I thought that it also applies to the Mastery.

I am assuming that if you are reading this journal that you are on your own journey toward Mastery. Well, we are all on that path whether we know or not. As Tony Robbins says "If you're not climbing, you're sliding, baby!" So we are all either slide away from mastery or climbing towards it. There is no other way.

What exactly is Mastery? I don't know. Why? Because each of our paths toward mastery are unique. Basically, it's "you decide" type of game. You're idea of mastery may be to perform a super sharp kata while another person may find mastery by cultivating and nurturing their family relationships. If you are like me, it may be somewhere in the middle.

Regardless, to create the Mastery Snowball in your life, there is no overnight solution, quick fix, or miracle cure-all. The nirvana of personal and spiritual growth -- The Mastery Snowball -- is made of The Mastery Snowflakes.

What is a Mastery Snowflakes? It's the little actions / decisions that you make in the here and now. Every action, each snowflake is taking you one step closer to living the life of your dreams, creating The Mastery Snowball.

On my path to Mastery, I practice snowflaking or the daily practice of setting one, five, fifteen minutes, or even an hour a day for self-improvement. It's amazing the progress even a few minutes of snowflaking will grow into a snowball over time.

Okay! Start snowflaking daily to create a snowball effect in your life.

Sensei Fuel: Chicken breasts stuffed with fontina, artichokes, and sun-dried tomatoes

In this after Super Bowl edition of Sensei Fuel, we cooked ourselves a delicious and nutritious Chicken breast recipe that we found in February 2008 Bon Appetit Magazine. In the morning after, we transformed the leftover stuffing into a Fontina, Artichoke, and Sun-dried Tomato Frittata, which hits my frugal side that hates to waste good food.

Chicken breasts stuffed with fontina, artichokes, and sun-dried tomatoes

4 servings

1 12 oz jar marinated artichokes, drained, coarsely chopped
1 cup grated Fontina cheese
½ cup (packed) drained, coarsely chopped oil-packed sun-dried tomatoes
1 tablespoon dried basil
4 5-ounce skinless boneless chicken breast halves
2 tablespoons olive oil

Preheat oven to 375°F. Mix artichokes, cheese, tomatoes, and basil in medium bowl. Using small sharp knife, cut horizontally into one side of each chicken breast to form a pocket. Divide 1-cup cheese mixture among chicken pockets (reserve remainder for frittata; see below). Press edges to seal. Sprinkle chicken with salt and pepper.
Heat oil in heavy large ovenproof skillet over high heat. Add chicken; cook 2 minutes. Turn chicken over; transfer to casserole dish. Bake until cooked through, about 10 minutes.

The Morning After: Fontina, Artichoke, and Sun-dried Tomato Frittata

Beat six eggs with salt and pepper and pour into a greased nonstick skillet over medium-heat. Sprinkle leftover Fontina mixture over eggs. Cook both sides.

There you have it – our Super Bowl meal.

Friday, February 1, 2008

Ten Qualities of a Total Winner - The Winner's Circle

Dr. Denis Waitley published his landmark book in The Psychology of Winning in 1979. This book impressed me so much that I began teaching the 10 Qualities of a Total Winner to my students. Usually, when I find a good self-development book or program, I added it to my karate program to benefit my students and myself.

How does it benefit me? Well, by adding it to my rotating curriculum, I review the material on a regular basis, therefore learning and integrating it into my life.

I find the blogging has a similar effect of clarifying my ideas – getting a clearer image in my mind. When you write about something, it’s no longer a idea (read as dream) spinning around in your head until it disappears as a fleeting thought. Instead, it becomes real - a concrete concept.

This blog series is going to talk about how to integrate the Ten Qualities of a Winner into your classroom.

Lesson 1 Entering the Winners Cycle

Earnest Nightingale’s strangest secret states “the fact that we, literally, become what we think about most of the time.” What you “see” in your mind’s eye is what you get. If you believe that you are poor in math but good in music then you are guaranteed to struggle in math class and excel at playing the guitar.

How many of you remember having thoughts of failure right before a performance? For example, right before swing at a baseball or shooting a basketball. Maybe it was trying a difficult karate move or performing at a competition. What happened? I bet it was not your best.

Now, remember a time you felt like you were in the zone and on your game. What happened then? I can guarantee it was terrific.

Who's your favorite sports hero? Do you think they say to themselves "I am going to strike out" or "I am going to miss this shot". Of course not... they're thinks "I am going to hit a home run" or "I am going to nail this shot."

"True Winning is one’s own personal pursuit of individual excellence." Winning is all about your attitude, not aptitude, which means we must see ourselves as winners.

Class activity
Have the class practice a difficult move or combination for their level.
1. Ask the class to think about their worst performance and try the move.
(The students will probably find this fun as they perform their worst)

2. Have the class imagine their best performance. What would it look like? Ask them to explain what their best performance would look like. Then have them practice the move with this picture in their mind.

Homework
Have the students pick something that they previously thought they were bad at and have them act as if they are an expert at it. If you’re teaching children, tell them they are actors playing a part in a movie and need to act like an expert (even if they are not).

If you like what you read or would like to add to it, please leave a comment and share.

To be continued...

Friday Reading Roundup - Ice Storm Edition

I woke up to a thin sheet of ice covering the roads and sidewalk. My dogs and I took a walk this morning and it looked more like ice skating. After watching me and the dogs slide all over the place, Ester deciding to wait an hour before going to work.

I continue after 6 month to follow my UBBT path. I still meditate everyday. I am logging tons of walking miles - more on that later. I've been train consistently in BJJ and get my kickboxing workouts regularly. I begin performing repetitions of a new kata, Empi. I've finish many books because I read instead of watching TV before bed.

Here's some good blog reading for you

  • Debt-proof living provides some tips for conserving water. Go here to read.
  • Being Frugal article on Homemade Cleaning Products talks about the benefits of homemade cleaning products and provides recipes. Not only do you save money but you help the environment and you avoid harsh chemicals that are dangerous for children and cause allergies. I have been interested in this subject for some time and it's time for to put some of these recipes to work.
  • Finally, Zen Habits is one of my favorite sites. Leo's articles 30 Things to Do to Keep From Getting Bored Out of Your Skull at Work is great. I wonder if Leo is part of the UBBT because this article includes half of the UBBT requirements as ways to conquer bored.

Well, I hope you enjoy this roundup version. I am off to prepare for our dojos belt exam tonight.

Sensei Tim Rosanelli
Maximum Impact Karate
www.maximpactkarate.com
timrosanelli.blogspot.com