Martin Luther King is known as one of the country’s greatest leaders and civil rights heroes. King was born January 15, 1929. King was always a strong employee of civil rights. In his mid twenties he was the leader of the first great African-American nonviolent demonstration in the United States, the bus boycott. The boycott lasted 382 days. In December of 1956, after the Supreme Court declared the laws requiring segregation on buses unconstitutional, African-Americans and whites rode the buses as equals. During these days of boycott, King was arrested, his home was bombed, and he was subjected to personal abuse, but he stayed strong and persevered.
At age thirty-five, Martin Luther King, Jr., was the youngest man to receive the Nobel Peace Prize for his work to end racial segregation and racial discrimination through civil disobedience and other non-violent means. When notified of his selection, he announced that he would turn over the prize money of approximately $54,000 to the advocacy of the civil rights movement. It has been said that it is only because of King and the movement that he led that the U.S. can claim to be the leader of the "free world." And it is because of his believes and his great efforts that we celebrate and honor the man that was Martin Luther King Jr.
Friday, January 15, 2010
Thursday, January 14, 2010
Dear Just Be: 14 days into my new workout routine and I'm already starting to lose interest. Any tips on staying motivated?
Funny how it can take about 6 weeks to make something a routine or habit but so how quickly we can fall "off the bandwagon." If working out was something you just started, for a New Years resolution perhaps, note that you are 1/3 of the way to making your routine a habit. That's not too bad is it? In the overall scheme of life, doing something for 1 more month won't be so bad, will it? And by then, who knows, it just may be a habit and enjoyable!
If you need a bit more motivation try putting Post-It notes around your home with encouraging & supportive words. Even tack one to your alarm clock so that when you are tempted to hit snooze and sleep in instead of hitting the gym, you'll see those words you wrote to yourself and that may be the small nudge you need to get out of bed.
Set small goals for yourself. If you are determined to lose weight, determine a realistic weekly/monthly goal and then reward yourself with a small treat - take in a movie, sleep in an extra day, buy a new blouse or pair of jeans, etc. when you reach your goal. That will motivate you to stick to your plan so you can reach your next goal. Also, the nice thing with small goals is that they are more easily attainable and don't seem so overwhelming.
Track your workouts. Personally, I am training for a triathlon later this year. I track how many miles I log in the swimming pool, walking/running and on the bike. I keep track of the miles in an Excel spreadsheet- that way I can truly see what I am doing each day, week and month towards my goal.
More ideas include:
1. Take a photo of yourself and have it altered at a photo shop to show yourself what you would look like 10, 20, 50 pounds lighter.
2.Work out with a friend, your dog, or if you can afford it -a personal trainer. Being held accountable to someone other than yourself may help.
3. If you are an avid reader or TV watcher, allow yourself to enjoy these activities only while you are working out (on a stationary bike, treadmill, elliptical machine, etc.)
4. Put your workouts on your calendar and plan for them. You wouldn't miss a dentist appointment or haircut would you? Keep to your workout schedule as you would any other important event on your calendar. After all, aren't YOU important?
5. Are you on a budget? Then staying in shape will keep your clothes fitting longer and you won't need to replace them. Also, if you are healthy you'll save money on doctor bills, medications, etc.
And finally, remember you currently are keeping to your goal - you aren't just trying - you are doing! So give yourself a pay on the back and keep it up!
If you need a bit more motivation try putting Post-It notes around your home with encouraging & supportive words. Even tack one to your alarm clock so that when you are tempted to hit snooze and sleep in instead of hitting the gym, you'll see those words you wrote to yourself and that may be the small nudge you need to get out of bed.
Set small goals for yourself. If you are determined to lose weight, determine a realistic weekly/monthly goal and then reward yourself with a small treat - take in a movie, sleep in an extra day, buy a new blouse or pair of jeans, etc. when you reach your goal. That will motivate you to stick to your plan so you can reach your next goal. Also, the nice thing with small goals is that they are more easily attainable and don't seem so overwhelming.
Track your workouts. Personally, I am training for a triathlon later this year. I track how many miles I log in the swimming pool, walking/running and on the bike. I keep track of the miles in an Excel spreadsheet- that way I can truly see what I am doing each day, week and month towards my goal.
More ideas include:
1. Take a photo of yourself and have it altered at a photo shop to show yourself what you would look like 10, 20, 50 pounds lighter.
2.Work out with a friend, your dog, or if you can afford it -a personal trainer. Being held accountable to someone other than yourself may help.
3. If you are an avid reader or TV watcher, allow yourself to enjoy these activities only while you are working out (on a stationary bike, treadmill, elliptical machine, etc.)
4. Put your workouts on your calendar and plan for them. You wouldn't miss a dentist appointment or haircut would you? Keep to your workout schedule as you would any other important event on your calendar. After all, aren't YOU important?
5. Are you on a budget? Then staying in shape will keep your clothes fitting longer and you won't need to replace them. Also, if you are healthy you'll save money on doctor bills, medications, etc.
And finally, remember you currently are keeping to your goal - you aren't just trying - you are doing! So give yourself a pay on the back and keep it up!
Wednesday, January 13, 2010
Dear Just Be: I want to organize all of my old photgraphs, but I feel like I've opened a huge can of worms! Is there a method to the madness?
Don't fret...though organizing months or years of photographs can seem daunting, it can be done. One step at a time, just like everything else we do in life. First before you start pulling out the photographs, set aside some dedicated space in your home for the project. As you work through the photos daily, weekly or monthly (as time allows) in your schedule, you will not want to necessarily set and pack up the project each time. Also, go into the project with realistic expectations and objectives. Knowing that it is unlikely that you will finish this project in one night - instead, that it may take days, weeks or even months, will lower your frustration level and stress related to the project. Instead, set aside dedicated time daily or weekly for as long as it takes, but realize you'll be taking a walk down memory lane which can be a fun journey. Celebrate the successes with this project - organizing photos of a past year, labeling all of the photos...set small milestones that you can easily attain and then pat yourself on the back for getting the job done.
So the next question becomes, where to start?!?!
1. Gather all of the photos from all over the house; those in books, nooks and crannies, and the ones stuffed into drawers.
2. Sort the photos. Most people find it easier to sort chronologically versus by event. If you don't have time/date stamps on the photos, give it your best guess using clues in the photos - how old or young people appear, how tall a tree in the yard is, etc. Sort first by year, then by month within that year. Put similar dated photos with one another.
3. As you sort, label the photos on the backside. We recommend you use a special photo pen for this purpose so as to not damage the photo by using a regular ball point pen. In your labeling, include pertinent information that other people in future generations may like to know - not only date, but also the full names of people in the photo and the location the photo was taken.
4. As you are sorting through the photos, don't feel guilty or badly for tossing out bad photos. Not every photo has to be preserved and in fact the old adage, "less is more" can be used here. Imagine thumbing through an album years from now seeing page after page of boring landscape that is not distinctive or of people that were accidentally cut in half by the frame. As you look back on the pictures as some point in the future, you'll appreciate reminiscing over the pictures that truly conjure up the images and experiences the photographs were trying to capture. This will also cut down on the time to complete your task at hand!
5. Once all of you pictures are sorted you will need to decide how you want to preserve them. You can buy photos albums for each year and insert the chronologically ordered photos in the album, you can place the photos in order in photo boxes, again labeled chronologically. You can also scan the photos to preserve them digitally. If using this option, which makes it easier to share the photos with loved ones, be sure to create electronic files detailing which photos are in the file and then save those scanned photos into the correct file. You will also want to back up the files on an external hard drive or on CD/DVD's. (You may also want to store the photos in boxes that are labeled.)
6. Are you still at a loss of where to start? Just start somewhere then. Pick a box or an envelope, find an event or special occasion and start sorting & labeling. Once you've got one under your belt, choose to go forward or backward in time. we advise you more forward in time with your photos so that you can eventually catch up to the present and feel a huge sense of accomplishment. Then, when you have more time go back tot he latest date that you organized and start working backwards. Again, remember one step at a time.
Another option is to hire a personal assistant to assist you with this task so that you can breathe a sigh of relief knowing your families memories will be organized and preserved.
Enjoy your trip down memory lane!
So the next question becomes, where to start?!?!
1. Gather all of the photos from all over the house; those in books, nooks and crannies, and the ones stuffed into drawers.
2. Sort the photos. Most people find it easier to sort chronologically versus by event. If you don't have time/date stamps on the photos, give it your best guess using clues in the photos - how old or young people appear, how tall a tree in the yard is, etc. Sort first by year, then by month within that year. Put similar dated photos with one another.
3. As you sort, label the photos on the backside. We recommend you use a special photo pen for this purpose so as to not damage the photo by using a regular ball point pen. In your labeling, include pertinent information that other people in future generations may like to know - not only date, but also the full names of people in the photo and the location the photo was taken.
4. As you are sorting through the photos, don't feel guilty or badly for tossing out bad photos. Not every photo has to be preserved and in fact the old adage, "less is more" can be used here. Imagine thumbing through an album years from now seeing page after page of boring landscape that is not distinctive or of people that were accidentally cut in half by the frame. As you look back on the pictures as some point in the future, you'll appreciate reminiscing over the pictures that truly conjure up the images and experiences the photographs were trying to capture. This will also cut down on the time to complete your task at hand!
5. Once all of you pictures are sorted you will need to decide how you want to preserve them. You can buy photos albums for each year and insert the chronologically ordered photos in the album, you can place the photos in order in photo boxes, again labeled chronologically. You can also scan the photos to preserve them digitally. If using this option, which makes it easier to share the photos with loved ones, be sure to create electronic files detailing which photos are in the file and then save those scanned photos into the correct file. You will also want to back up the files on an external hard drive or on CD/DVD's. (You may also want to store the photos in boxes that are labeled.)
6. Are you still at a loss of where to start? Just start somewhere then. Pick a box or an envelope, find an event or special occasion and start sorting & labeling. Once you've got one under your belt, choose to go forward or backward in time. we advise you more forward in time with your photos so that you can eventually catch up to the present and feel a huge sense of accomplishment. Then, when you have more time go back tot he latest date that you organized and start working backwards. Again, remember one step at a time.
Another option is to hire a personal assistant to assist you with this task so that you can breathe a sigh of relief knowing your families memories will be organized and preserved.
Enjoy your trip down memory lane!
Tuesday, January 12, 2010
Dear Just Be: I'm starting my own small business- any tips about the mileage I use on my car?
For anyone running their own small business it is important to track all expenses and this is true of mileage on your personal car as well. The IRS typically issues each year, an "optional standard mileage rate used to calculate the deductible costs of operating an automobile for business, charitable, medical or moving expenses."
The new lower rates for 2010 reflect lower transportation costs as compared to a year ago.
Beginning January 1, 2010 the standard mileage rates for cars, vans, pickups or panel trucks are as follows:
The new lower rates for 2010 reflect lower transportation costs as compared to a year ago.
Beginning January 1, 2010 the standard mileage rates for cars, vans, pickups or panel trucks are as follows:
- 50 cents per mile for business miles driven
- 16.5 cents per mile for medical or moving purposes
- 14 cents per mile driven in service for charitable organizations
You can easily track the mileage you drive each day by using a "Vehicle Mileage" notebook, which can be found at most office supply stores.
Remember: Taxpayers always have the option of calculating the actual costs of using their vehicle rather than using the standard mileage rates.
Monday, January 11, 2010
Dear Just Be: Do you have an easy, yet healthy recipe for dinner?
An easy, healthy and fun recipe that everyone in your family is sure to love: Healthy Macaroni and Cheese. Enjoy!
6 cups of water
9 or 10 ounce package frozen no-salt-added vegetables (Choose the vegetables that you or your family likes best - mixed veggies, peas, broccoli, green beans, etc.)
7 1/4 ounce package macaroni-and-cheese dinner mix
1/4 cup skim milk
1/4 cup nonfat or low-fat sour cream
1/4 teaspoon dried Italian seasoning (optional)
1/4 teaspoon black pepper (optional)
1/2 cup shredded low-fat cheddar cheese
In a large saucepan, bring water to a boil over high heat. Add vegetables and macaroni, reserving the cheese-sauce mix. Return to a boil. Reduce heat, cover and simmer 7 to 10 minutes or until vegetables are tender yet crisp and macaroni is tender. Drain.
Return macaroni mixture to saucepan. Place over medium heat and stir in milk, sour cream, and reserved cheese-sauce mix from package. Heat through, about 3 to 5 minutes. If desired stir in Italian seasoning and pepper. Sprinkle each serving with 2 tablespoons shredded cheese.
This recipe serves 4 (1 cup per serving) Each serving has:
281 kcal Calories
15 g Protein
43 g Carbohydrate
12mg Cholesterol
337mg Sodium
5 g Total fat
3 g Saturated
0 g Polyunsaturated
1 g Monounsaturated
6 cups of water
9 or 10 ounce package frozen no-salt-added vegetables (Choose the vegetables that you or your family likes best - mixed veggies, peas, broccoli, green beans, etc.)
7 1/4 ounce package macaroni-and-cheese dinner mix
1/4 cup skim milk
1/4 cup nonfat or low-fat sour cream
1/4 teaspoon dried Italian seasoning (optional)
1/4 teaspoon black pepper (optional)
1/2 cup shredded low-fat cheddar cheese
In a large saucepan, bring water to a boil over high heat. Add vegetables and macaroni, reserving the cheese-sauce mix. Return to a boil. Reduce heat, cover and simmer 7 to 10 minutes or until vegetables are tender yet crisp and macaroni is tender. Drain.
Return macaroni mixture to saucepan. Place over medium heat and stir in milk, sour cream, and reserved cheese-sauce mix from package. Heat through, about 3 to 5 minutes. If desired stir in Italian seasoning and pepper. Sprinkle each serving with 2 tablespoons shredded cheese.
This recipe serves 4 (1 cup per serving) Each serving has:
281 kcal Calories
15 g Protein
43 g Carbohydrate
12mg Cholesterol
337mg Sodium
5 g Total fat
3 g Saturated
0 g Polyunsaturated
1 g Monounsaturated
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