How-To
1. Cut out linen pieces (one 19″ square and two 19″ x 15″ pieces per pillow).

2. Find a font you like and print out templates from any design or word processing program on your computer. We printed two versions of each letter; one slightly larger than the other. Cut out paper templates with scissors.

3. Pin letters to felt and carefully cut out with scissors.

4. Line up one of your larger letters in the center of a 19″ square pillow front and pin. Machine or hand-stitch letter in place.

5. Pin smaller letter on top of larger letter and stitch.

6. For pillow back, fold over one long (19″) edge on each of the two 19″ x 15″ pieces by half an inch, and press with a hot iron. Fold over again one inch and press, then stitch along the edge with your sewing machine.

7. Pin back pieces to front piece with right sides together. Make sure to line up edges so the smaller back pieces overlap by about 6″.

8. Stitch around all four sides of pillow cover, and trim off excess material at corners before flipping it right-side out.

9. Insert pillow into cover, overlapping the two back flaps.

We would love to see what your pillows look like…send us your pictures if you like.

source:thenest.com

Mo’Nique won Best Supporting Actress last night during the Oscars for her roll as an abusive mom in “Precious.” She paid tribute to Hattie McDaniel, the first African-American to win Best Supporting Actress in 1939 for “Gone with the Wind,” by wearing a royal blue gown and hair embellished Gardenias, as McDaniel did during her Oscar appearance. She cites her husband in her speech by expressing, “Thank you for showing me that sometimes you have to forgo what’s popular to do what’s right.” We are proud of you Mo’ Classy, Mo’Sassy, Mo’Nique!  Watch her speech below.

Know your history: Watch Hattie McDaniel’s acceptance speech for her roll in “Gone with the Wind” in 1939.

Joy is your birthright. Find happiness in the next five minutes by reading how other women keep smiling!

1. They find their most golden self.
Picture happiness. What do you see? A peaceful soul sitting in a field of daisies appreciating the moment? That kind of passive, pleasure-oriented—hedonic—contentment is definitely a component of overall happiness. But researchers now believe that eudaimonic well-being may be more important. Cobbled from the Greek eu (“good”) and daimon (“spirit” or “deity”), eudaimonia means striving toward excellence based on one’s unique talents and potential—Aristotle considered it to be the noblest goal in life. In his time, the Greeks believed that each child was blessed at birth with a personal daimon embodying the highest possible expression of his or her nature. One way they envisioned the daimon was as a golden figurine that would be revealed by cracking away an outer layer of cheap pottery (the person’s baser exterior). The effort to know and realize one’s most golden self—”personal growth,” in today’s lingo—is now the central concept of eudaimonia, which has also come to include continually taking on new challenges and fulfilling one’s sense of purpose in life.

“Eudaimonic well-being is much more robust and satisfying than hedonic happiness, and it engages different parts of the brain,” says Richard J. Davidson, PhD, of the University of Wisconsin-Madison. “The positive emotion accompanying thoughts that are directed toward meaningful goals is one of the most enduring components of well-being.” Eudaimonia is also good for the body. Women who scored high on psychological tests for it (they were purposefully engaged in life, pursued self-development) weighed less, slept better, and had fewer stress hormones and markers for heart disease than others—including those reporting hedonic happiness—according to a study led by Carol Ryff, PhD, a professor of psychology at the University of Wisconsin-Madison.

2. They design their lives to bring in joy.
It may seem obvious, but “people don’t devote enough time to thinking seriously about how they spend their life and how much of it they actually enjoy,” says David Schkade, PhD, a psychologist and professor of management at the University of California San Diego. In a recent study, Schkade and colleagues asked more than 900 working women to write down everything they’d done the day before. Afterward, they reviewed their diaries and evaluated how they felt at each point. When the women saw how much time they spent on activities they didn’t like, “some people had tears in their eyes,” Schkade says. “They didn’t realize their happiness was something they could design and have control over.”

Analyzing one’s life isn’t necessarily easy and may require questioning long-held assumptions. A high-powered career might, in fact, turn out to be unfulfilling; a committed relationship once longed for could end up being irritating with all the compromising that comes with having a partner. Dreams can be hard to abandon, even when they’ve turned sour.

Fortunately, changes don’t have to be big ones to tip the joy in your favor. Schkade says that if you transfer even an hour of your day from an activity you hate (commuting, scrubbing the bathroom) to one you like (reading, spending time with friends), you should see a significant improvement in your overall happiness. Taking action is key. Another recent study, at the University of Missouri, compared college students who made intentional changes (joining a club, upgrading their study habits) with others who passively experienced positive turns in their circumstances (receiving a scholarship, being relieved of a bad roommate). All the students were happier in the short term, but only the group who made deliberate changes stayed that way.

3. They avoid “if only” fantasies.
If only I get a better job…find a man…lose the weight…life will be perfect. Happy people don’t buy into this kind of thinking.

The latest research shows that we’re surprisingly bad at predicting what will make us happy. People also tend to misjudge their contentment when zeroing in on a single aspect of their life—it’s called the focusing illusion. In one study, single subjects were asked, “How happy are you with your life in general?” and “How many dates did you have last month?” When the dating question was asked first, their romantic life weighed more heavily into how they rated their overall happiness than when the questions were reversed.

The other argument against “if only” fantasies has to do with “hedonic adaptation”—the brain’s natural dimming effect, which guarantees that a new house won’t generate the same pleasure a year after its purchase and the thrill of having a boyfriend will ebb as you get used to being part of a couple. Happy people are wise to this, which is why they keep their lives full of novelty, even if it’s just trying a new activity (diving, yoga) or putting a new spin on an old favorite (kundalini instead of vinyasa).

4. They put best friends first.
It’s no surprise that social engagement is one of the most important contributors to happiness. What’s news is that the nature of the relationship counts. Compared with dashing around chatting with acquaintances, you get more joy from spending longer periods of time with a close friend, according to research by Meliksah Demir, PhD, assistant professor of psychology at Northern Arizona University. And the best-friend benefit doesn’t necessarily come from delving into heavy discussions. One of the most essential pleasures of close friendship, Demir found, is simple companionship, “just hanging out,” as he says, hitting the mall or going to the movies together and eating popcorn in the dark.

5. They allow themselves to be happy. �
As much as we all think we want it, many of us are convinced, deep down, that it’s wrong to be happy (or too happy). Whether the belief comes from religion, culture, or the family you were raised in, it usually leaves you feeling guilty if you’re having fun.

“Some people would say you shouldn’t strive for personal happiness until you’ve taken care of everyone in the world who is starving or doesn’t have adequate medical care,” says Howard Cutler, MD, coauthor with the Dalai Lama of The Art of Happiness in a Troubled World . “The Dalai Lama believes you should pursue both simultaneously. For one thing, there is clear research showing that happy people tend to be more open to helping others. They also make better spouses and parents.” And in one famous study, nuns whose autobiographies expressed positive emotions (such as gratitude and optimism) lived seven to 10-and-a-half years longer than other nuns. So, for any die-hard pessimist who still needs persuading, just think of how much more you can help the world if you allow a little happiness into your life.

Gabrielle Leblanc is a writer and neuroscientist in Washington, D.C.
source: Oprah.com

1) Allow Yourself to Be Happy

Good health is multifaceted—it’s physical, it’s internal, it’s my diet, and my emotional state. It’s all tied together. Throughout my life, I’ve learned to make choices that make me happy and make sense for me. Even my husband is happier when I’m happy. He has always said, “You figure out what you want to do,” because he’s discovered that personal happiness is connected to everything.

2) Find Balance as a Mother

I think my mother taught me what not to do. She put us first, always, sometimes to the detriment of herself. She encouraged me not to do that. She’d say being a good mother isn’t all about sacrificing; it’s really investing and putting yourself higher on your priority list. You can be a good mom and still work out, get your rest, have a career—or not. She encouraged me to find that balance.

3) Make Yourself a Priority

I have freed myself to put me on the priority list and say, yes, I can make choices that make me happy, and it will ripple and benefit my kids, my husband, and my physical health. That’s hard for women to own; we’re not taught to do that. It’s a lesson that I want to teach my girls so they don’t wait for their “aha” moment until they’re in their 30s like I was (laughs). Maybe they can experience it a little earlier.

4) Embrace Your Age

Nothing really scares me about aging. I look at my mom—she’s 72, and she’s happy and looks great. To me, with age, everything has gotten better. You have way more control; you know yourself better. My goal is to be a great-looking 70-year-old! I won’t mind being 70, but I want people to say, “You’re 70?”

5) Define Your Own Happiness

You know, happiness for me really is when my kids are good and when my family is whole. Moving [to the White House], whatever stresses would be on my husband and me, we could handle; we are grown-ups. But it wouldn’t be until the day that my kids came home and said to me, “I like it here,” that I’d feel like I could breathe and know that we’re all going to be okay here. And that happened very early into the year. My happiness is measured against theirs—when they’re in a good place, I feel really good.

6) Get Healthy While You’re Young

I always want to be in the best shape that I can be. What I’m discovering is that the older you get, the more work you have to do to stay there. When I was younger, I could eat whatever I wanted, as long as I exercised; or if I didn’t exercise and just watched what I ate, I’d maintain. Well, now I have to do both. I’m varying my workouts so it’s not just cardio but also includes moves to maintain my flexibility. I incorporated Pilates and do much more stretching. I try to tell young people to get in shape now, because it’s easier. If you’re 30 and want to drop 10 pounds, all you have to do is just walk (laughs).

7) Do Workouts You Enjoy

I’ll do intervals because I don’t run long and those are killer, so I’m always happy when I’m finished. I enjoy arm exercises because you can actually see what it’s hitting.

Read the full interview at Prevention

Working Divas…put yourself in a position of POWER. Power in your life, Power in your career, and Power in your relationships with my radio sister and gospel artist Yolanda Adams. Each day before I end my show, I give you a power thought…motivation to keep you moving positively through your day. It was only fitting to select Yolanda’s book which will become another vessel for you to own your own power.

The host of the top-rated Yolanda Adams Morning Show and Grammy Award-winning recording artist now shares her inspiring, motivating “Points of Power” segment from her radio show in this empowering guide. Even if you’ve never heard Yolanda’s show, you’ll be inspired by this book as Yolanda explains her Points, offering material for meditation and a blueprint for harnessing the power of God. The Points of Power themes—including faith, love, forgiveness, confession, praise, confidence, prayer, peace, protection and victory—are here freshly presented in an entertaining collection of stories and anecdotes that will show you that God intends for you to be successful, victorious and happy. And, most importantly, how to get yourself there ! Enjoy!

What is your Power Thought?

Make your heart happy! Eat healthy on the go or at home with snacks you and your heart will love!

Popcorn: Popcorn delivers polyphenols—antioxidants linked to improving heart health. Gram for gram, popcorn boasts three times more polyphenols than kidney beans (the highest vegetable polyphenol source) and four times more than cranberries (the best fruit source), according to recent research out of the University of Scranton.

What’s more, popcorn is a whole grain—and people who eat plenty of whole grains tend to be leaner and have a lower risk of heart disease than those who don’t.

Dark Chocolate: Researchers have discovered that eating moderate amounts of flavanol-rich dark chocolate has a blood-thinning effect, which can benefit cardiovascular health, and it may also boost the immune system by reducing inflammation. Some research also suggests cocoa may help lower blood pressure.

It appears that a compound in cocoa, called epicatechin, boosts nitric oxide, a substance that has been shown to be crucial to healthy blood vessels. (Plentiful levels of nitric oxide help keep blood pressure from climbing.) Be sure to choose dark chocolate, ideally one that’s 70 percent cocoa solids; milk chocolate lacks significant levels of epicatechin.

Yogurt: Research shows yogurt may protect against gum disease. And people with gum disease—which affects up to 50 percent of American adults—are twice as likely to suffer from heart problems.

Researchers from Japan analyzed dietary intakes from nearly 1,000 adults and found those who consumed the highest levels of dairy—specifically yogurt and yogurt-type drinks—had the healthiest gums. They credit probiotics (a.k.a. “good bacteria”) as one possible champion of gum health, possibly countering the growth of the “unfriendly” bacteria in the mouth. Unfortunately, it’s not yet clear how much yogurt (or other fermented dairy foods) you’d need to consume to reap the benefits.

Apples: Apples were associated with a lower risk of death from both coronary heart disease and cardiovascular disease in the Iowa Women’s Health Study, which has been tracking 34,000-plus women for nearly 20 years. Finnish researchers found that frequent apple eaters had the lowest risk of suffering strokes compared with nonapple eaters after studying dietary data collected over 28 years from 9,208 men and women.

What explains the hearty benefits? Researchers believe that the strong antioxidant flavonoid compounds found in apples—quercetin, epicatechin, epigallocatechin, kaempferol and other polysyllabic wonders—play a key role by preventing “bad” LDL cholesterol from oxidizing and triggering a series of events that result in the buildup of plaque in arteries, as well as inhibiting inflammation. Apples are also rich in pectin, a form of soluble fiber known to help lower cholesterol, and they provide a decent amount of vitamin C, another antioxidant.

Nuts: Nuts are chock-full of vitamins, minerals, heart-healthy monounsaturated fats and low levels of saturated fats. Research suggests that people who eat nuts—walnuts, pecans, almonds, hazelnuts, pistachios, pine nuts and peanuts (which actually are legumes)—two to four days or more per week have a lower incidence of heart disease than people who eat them less often.

Raisins: Raisins may help protect both your gums and your heart. Research has shown that antioxidants in raisins fight the growth of a type of bacteria that can cause inflammation and gum disease. And dealing with gum disease can help you avoid heart disease. Last summer, a major heart journal and a major periodontal journal simultaneously published a consensus paper that outlines the link between the two diseases: inflammation.

Brierley’s interest in nutrition and food come together in her position as an associate editor at EatingWell. Brierley holds a master’s degree in Nutrition Communication from the Friedman School of Nutrition Science and Policy at Tufts University. A Registered Dietitian, she completed her undergraduate degree at the University of Vermont.

Researchers have discovered that eating moderate amounts of flavanol-rich dark chocolate has a blood-thinning effect, which can benefit cardiovascular health, and it may also boost the immune system by reducing inflammation. Some research also suggests cocoa may help lower blood pressure.

It appears that a compound in cocoa, called epicatechin, boosts nitric oxide, a substance that has been shown to be crucial to healthy blood vessels. (Plentiful levels of nitric oxide help keep blood pressure from climbing.) Be sure to choose dark chocolate, ideally one that’s 70 percent cocoa solids; milk chocolate lacks significant levels of epicatechin.

Yogurt: Research shows yogurt may protect against gum disease. And people with gum disease—which affects up to 50 percent of American adults—are twice as likely to suffer from heart problems.

Researchers from Japan analyzed dietary intakes from nearly 1,000 adults and found those who consumed the highest levels of dairy—specifically yogurt and yogurt-type drinks—had the healthiest gums. They credit probiotics (a.k.a. “good bacteria”) as one possible champion of gum health, possibly countering the growth of the “unfriendly” bacteria in the mouth. Unfortunately, it’s not yet clear how much yogurt (or other fermented dairy foods) you’d need to consume to reap the benefits.

Apples: Apples were associated with a lower risk of death from both coronary heart disease and cardiovascular disease in the Iowa Women’s Health Study, which has been tracking 34,000-plus women for nearly 20 years. Finnish researchers found that frequent apple eaters had the lowest risk of suffering strokes compared with nonapple eaters after studying dietary data collected over 28 years from 9,208 men and women.

What explains the hearty benefits? Researchers believe that the strong antioxidant flavonoid compounds found in apples—quercetin, epicatechin, epigallocatechin, kaempferol and other polysyllabic wonders—play a key role by preventing “bad” LDL cholesterol from oxidizing and triggering a series of events that result in the buildup of plaque in arteries, as well as inhibiting inflammation. Apples are also rich in pectin, a form of soluble fiber known to help lower cholesterol, and they provide a decent amount of vitamin C, another antioxidant.

Nuts: Nuts are chock-full of vitamins, minerals, heart-healthy monounsaturated fats and low levels of saturated fats. Research suggests that people who eat nuts—walnuts, pecans, almonds, hazelnuts, pistachios, pine nuts and peanuts (which actually are legumes)—two to four days or more per week have a lower incidence of heart disease than people who eat them less often.

Raisins: Raisins may help protect both your gums and your heart. Research has shown that antioxidants in raisins fight the growth of a type of bacteria that can cause inflammation and gum disease. And dealing with gum disease can help you avoid heart disease. Last summer, a major heart journal and a major periodontal journal simultaneously published a consensus paper that outlines the link between the two diseases: inflammation.

Brierley’s interest in nutrition and food come together in her position as an associate editor at EatingWell. Brierley holds a master’s degree in Nutrition Communication from the Friedman School of Nutrition Science and Policy at Tufts University. A Registered Dietitian, she completed her undergraduate degree at the University of Vermont.

Source: Eating Well

A mother of four with a busy schedule of working, charities and events, actress Holly Robinson Peete knows a little something about keeping yourself looking fabulous even when she’s short on time. And even though she lives among the rich and famous, Peete knows how to save a buck as well. She was kind enough to share some of her beauty and style secrets. Read and learn!

Holly on Beauty

· Moisturize, moisturize, moisturize! I never leave the house (or let my kids leave the house!) without making sure every last inch of skin has been moisturized. One of my favorites is Suave’s Advanced Therapy Body Lotion. It only costs a little but leaves my skin soft, smooth and moisturized

· Look to your local drugstore for mascara and lip gloss. There’s no need to break the bank on these products. Also, bend the tip of your drugstore mascara to help give that extra length and curl you’re looking for

· Wear sunscreen and apply often. No matter your skin tone, we all need a healthy dose of sunscreen to keep our skin healthy

· No matter what your crazy summer schedule holds, take a break to enjoy life’s small indulgences! One of my favorite ways to indulge is to slip into a delicious fragrance. Since perfume can feel heavy on skin during the hot summer months, I get my fragrance from a body wash. I’m currently obsessed with Suave Naturals Wild Cherry Blossom Indulgent Body Wash – it has an alluring, fresh scent, plus it leaves my skin moisturized. My daughter loves it too!

· Drink plenty of water. Not only is it important to stay hydrated during the hot summer months, but drinking water will help skin stay clear and looking youthful

· No matter how tired you are, always wash your face before heading to bed – it’s important to wash away the day’s germs and impurities from your face to keep skin looking healthy. This is a beauty lesson I am currently passing on to my 11-year-old daughter!.

Holly Robinson PeeHolly on Style

· You don’t need to spend a lot of money to look like a million bucks this summer. Working moms can stretch their dollars by updating their preexisting summer wardrobe with some new trendy touches.

· A colorful kitten heel is the perfect summer shoe to wear with a sundress or swimsuit. It will slightly elongate your legs and add a flirty touch to your wardrobe. Or, if you’re afraid of heights, opt for a flat bedazzled sandal that will dress up your jeans.

· Invest in a summer-inspired wrap that can be worn a few different ways – as a skirt, beach wrap or scarf.

· When it comes to the office, working moms can update their 9-to-5 wear with summery touches like a brightly colored cardigan or statement necklace.

·Don’t spend a lot on sunglasses. I’m a busy mom, and I’m constantly misplacing and losing my sunglasses while chasing around the kids all summer. Look for designer-inspired shades at mass outlet stores so you won’t be heartbroken if you leave them at the pool.

Source: Blackvoices

Book clubs stand up! After a 10 year break from writing and getting her exhale on, Terry McMillian has written “Getting Happy,” the much anticipated sequel to her bestseller “Waiting to Exhale.” We have been ready for this one for a long, long time. My wish….a sequel to the movie with the original cast. Wouldn’t that be sweet. Let me not jump the gun….the book still has to make its way to the shelves.  Terri was recently in the Bahamas to chat about book being released in September. You know ”Getting Happy” will be a book club pick this fall. Check out the video.

What do you do to be happy?

My new station is 93.1 WZAK-FM. You can listen online at www.wzakcleveland.com. I will be the new Midday host (Monday-Friday 10a-3pm) as well as the Assistant Program Director for WZAK-FM and WJMO-FM. I would love for you to be apart of the new Karen Vaughn Interactive show while you are working your 9-5. Plus you can still listen to my shows in Charleston and Florence. A Working Diva is always on the move!

Before I continue to pack up my life…I want to thank you for the love you have given me over the years. Working in radio is a special job that I don’t take lightly. I am humbled by your support and want to make you proud.

2010 is OUR season…let’s continue to shine TOGETHER.

Much Love,

Karen

To start off your day on the best foot forward, you have to get enough sleep. A working diva can’t change the world with only five hours of sleep.

Give yourself the gift of rest and relaxation. Check out these tips and try to apply a few to your life.

• Get plenty of physical activity during the day. Studies have shown that people who are physically active sleep better than those who are sedentary. The more energy you expend during the day, the sleepier you will feel at bedtime. Just be sure not to engage in vigorous exercise too close to bedtime as this can make it more difficult to fall asleep.

• Spend some time outdoors as often as you can to get exposure to bright, natural light. If you are concerned about harmful effects of solar radiation, do it before 10 a.m. or after 3 p.m., or use sunscreen. To save time, combine these first two points by exercising outdoors whenever possible.

• Use your bed only for sleeping and sex. Don’t use it to do work or watch TV.

• Short naps are good. Given modern workplace demands, this is not possible for many people – but if you have the option, try napping for ten to twenty minutes in the afternoon, preferably lying down in a darkened room.

• Reduce your caffeine intake, particularly in the evening.

• Avoid large meals late in the evening, and don’t snack after dinner.

• Give yourself some time – up to an hour – in dim light before you go to sleep at night. Evolutionarily speaking, the practice of flooding the night with brilliant light is very recent, and we are by no means adapted to it. Homo sapiens have been around for roughly 200,000 years; the ubiquitous electric light bulb, barely a century. This means that the complex, light-mediated chemical changes that bring on sleep are easily disrupted by the “false suns” that burn around us for hours each evening. Lower the late-evening lighting in your house and bedroom; if other members of the household object, wear sunglasses.

• Limit or eliminate late-night computer and television viewing. A computer or TV screen may seem much dimmer than a light bulb, but these screens often fill your field of vision, mimicking the effects of a room filled with light. Dim screens such as those on e-book readers – or the paper pages of physical book – are better choices for evening viewing.

• Establish a consistent bedtime routine. Routines may include taking a warm bath or a relaxing walk in the evening, or practicing meditation/relaxation exercises. Psychologically, the completion of such a practice tells your mind and body that the day’s work is over and you are free to relax and sleep. Similarly, wearing pajamas or other “dedicated to sleeping” garb sends the internal signal that sleep is now safe and appropriate.
• Use “white noise” devices to block out surrounding environmental noise. The much-desired condition of total silence for sleeping is actually unnatural – this is why many people sleep better when they hear rain or chirping crickets.

• Banish artificial ambient light sources from your bedroom including glowing digital clocks and nightlights. I find that natural moonlight through an open window usually provides enough light for getting up in the night to urinate. If this is insufficient, you might try a red nightlight (such as a red Christmas-tree bulb in a nightlight fixture). Some studies indicate that red light does not suppress melatonin production – which may make it easier to go back to sleep.

• The two best natural sleep aids are valerian and melatonin. Valerian is a sedative herb, used for centuries. You can find standardized extracts in health food stores and pharmacies. Take one to two capsules a half hour before bedtime. Melatonin is a hormone that regulates the wake/sleep cycle and other daily biorhythms. Try sublingual tablets (to be placed under the tongue and allowed to dissolve); take 2.5 mg at bedtime as an occasional dose. A much lower dose, 0.25 to 0.3 mg, may be more effective for regular use.

Finally, consider getting a consultation at a sleep care center in your area; to find one, see the National Sleep Foundation website. You can also find solutions via The Sleep Advisor website; the “Self-Assessment” tool there takes about 20 minutes to complete. It was developed by Rubin Naiman, Ph.D., a clinical assistant professor of medicine and sleep specialist at the Arizona Center for Integrative medicine, and I recommend it highly.

Andrew Weil, M.D., is the founder and director of the Arizona Center for Integrative Medicine and the editorial director of www.DrWeil.com. Become a fan on Facebook, follow Dr. Weil on Twitter, and check out his Daily Health Tips Blog.