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Wednesday, October 31, 2012

How to Dry Herbs

It's the end of the summer growing season and we really enjoyed our fresh garden herbs. Why not extend the season by drying those fresh herbs for the winter months.

Here's how you dry herbs...

First trim the herbs in your garden after morning dew is dried and before it gets too hot from the sun. Then rinse them off in the sink with water. Tie small bunches together with twine by the stem. Hang the bunches to dry. Wait a few weeks. Once they are dry, strip them from the stem and seal in glass jars for use.

Wednesday, October 24, 2012

Snatch the Pebble from My Hand Drill

When I was growing up, there was a movie and later TV series called Kung Fu. This TV show was one of the reasons that I joined my first karate class. The movie had a scene where the student, Kwai Chang Caine, had to snatch the pebble from the Masters hand to go to America.

Well, I adapted this drill to our karate class as a great focus drill, but we use pennies instead of pebbles.

Monday, October 22, 2012

Parents, Steps to Empowering Your Child after they've been Bullied

As a parent, I know that it tears your heart out when your child comes home from school and says that they were bullied. Unfortunately, bullying happens usually when teachers are not around and school intervention happens after the fact once the damage is already done to your child's confidence and self-esteem.

The goal of our Fast CATS Bully Defense program is to empower kids to handle bullies assertively on their own. Parents, you can be your child's best asset for bullying by listening and coaching them for the next situation.

Many parent clearly see the answer and know that their child needs to stand up for themselves but there's no manual on how to teach them to stand up to the bully. The things is... Bullying shuts down the logical brain and signals a  flight or fight instinct so after the fact, it's easy to realize what to do but during the incident it's difficult to do.

The steps below outline how to conquer and cross the instinctual barrier so that we can reprogram your child's brain to respond correctly to the bully situation.

Here's the Steps to Empowering Your Child after they've been Bullied
1. Listen - Try to listen with empathy and do not interrupt. Listen to the full story from your child without providing your opinion.

2. Assess - Used the Fast CATS Bully Defense passive/ aggressive/ assertive model to assess and determine which type of communication they displayed in the situation. If they did nothing, it's a clear indicator of being passive. If it ended in a fight or verbal jabs were thrown, this is an indication of aggressive communication.

3. Model - Review the situation and ask your child what it would look like if they were passive. Then, ask them to play out the situation as too aggressive. Finally, arrive at the proper assertive communication. Don't forget to use the Power Stance and the verbal self defense from our Fast CATS program.

4. Action Plan - Create a plan for what to do and say if the situation happens again. Make sure it remains within the assertive communication guidelines.

5. Practice - Practice is a important component to make sure that your child can do this in real situation. The more real you play out the scenario the better. Take the recent situation and play the part of the bully. Then, have your child mimic the responses that you already talked about. Pay particular attention to your child's body posture and the tonality of the verbal communication. Remember to maintain the power stance and use your "Bad Dog" voice.

Our Fast CATS seminar is extremely powerful program to empower your child to stand up for themselves. I wish that this program existed when I was in school because I know that it would have resolved my conflicts.

To receive a FREE Bully Prevention Kit and more information about our next Fast CATS Bully Defense Seminar, click the below link and fill in your information.

Friday, October 12, 2012

Listen to Your Mother – Mom’s eating tips

Healthy Portions 
Remember when we were younger and our moms would preach to eat your vegetables and take a small portion before getting seconds.

Many years later, this sage advice still hold true.


Today, we are bombarded with commercials that present foods high in processed sugars, high in carbohydrates, high in fat, and high in salt and as healthy food choices. Many of us get caught in their tangled web of lies and wonder why managing a healthy weight is so difficult.

More and more people these days are looking back to the way our parents and grandparents ate to find the correct way to eat for health and wellness.

So let’s break down the sage like advice…

1. Cut your plate into 1/3’s – Our parents set up a meals with three district components ~ meat/ protein, starch/ carbohydrate, and veggies. Now, imagine your plate divided into thirds. Each third of the plate should consist one of the three basic components.

2. Adjust the plan to your goals - You can make slight adjustments to this plan according to what your goals are for example if you’re going for weight loss, and reduce the size of carbohydrate or starch third in your meal and add more vegetables. If you’re looking for muscle tone or even building muscle, add more protein and subtract some of the carbohydrates.

3. Take a Small Portion – Instead of piling your plate full of food, start with a small portion of each component. Only go for seconds after everything is eaten from the first portion.

4. Slow down – I remember as a kid eating like a pack of wolves and my mom constantly telling me to slow down. Slowing down is great advice because keeps us from overeating. Our stomach is slow in communication to our brain that we are full. Slowing down allows this communication to happen.

5. Talk about the day – Instead of shoveling food into your mouth like your eating at a trough, starting a friendly conversation with friends and family during dinner are will slow down your eating. Also, research shows that people who share meals are much happier in life than people who eat alone.

6. Don’t confuse starch and vegetables - Note that certain vegetables are considered a carbohydrate or starch such as potatoes, corn, sweet potatoes, rice, whole wheat etc. Make sure you put them in the starch portion. Sorry, those french fries aren't considered a veggie for our purposes.

If you want to eat right, take it from your mother and eat your vegetables.

Monday, October 8, 2012

How to Make a Fruit Fly Trap

The fruit flies are insane in September here in Pennsylvania. Here's a tutorial of my favorite way to make a homemade fruit fly trap.

Water Bottle
Tape or Packing Tape
Apple Cider Vinegar

* First, cut the bottle in half with the scissors
* Add Apple Cider Vinegar to the bottom for the bottle.
* Turn the top upside down into the bottom with the opening about a 1/2 inch above the Apple Cider Vinegar.
* Tape the two halves of the bottle together.
* You can use a little dish soap and water on the top funnel to make the fruit flies slide to their demise.