Let’s face it!  Food, eating and eating out has become a recreational activity and it’s fun!  Hells Kitchen, Kitchen Nightmares, Master Chef and numerous other cooking programmes are proving popular and thoroughly entertaining, and the likes of Gordon Ramsay and Jamie Oliver are not only household names but are also well deserved A List celebrities!

So how can you eat out, and NOT feel restricted if you are trying to lose weight and be healthy!  Here’s a few eating out tips for you ……..

• Swap a whole milk latte for a skinny or soya latte
• At the Indian restaurant choose tomato based dishes like tandoori and madras instead of korma or passanda
• Have plain rice and chapatti instead of pilau rice and naan
• Have thick straight cut chips instead of French fries or crinkle chips which hold more fat
• Choose THIN CRUST pizza with lower fat toppings like vegetables, tuna, chicken and prawns instead of extra cheese and pepperoni.  Also some of the larger pizza chains are now offering low fat cheese options too.
• If you’re ordering Chinese go for lower fat dishes like steamed fish, chicken chop suey and Szechwan prawns.  Avoid sweet & sour pork and anything friend in batter
• Ask for a side salad or a large plate of steamed veggies to eat it with your main meal to fill you up.
• Try Salad with low fat, or little or no dressing ON THE SIDE !!!
• Have salad or soup as a starter, and make sure that the soup is not ‘cream of…’ or has cream in it.  Minestrone, vegetable or chicken noodle is usually a good option. 
• Try sushi and healthy wraps instead of bought sandwiches which are generally high in calories & loaded with high fat spreads and mayonnaise.
• Try and avoid the large burger chains.  Quite simply their healthy options are still high caloried, but if you have no option go for a char grilled chicken burger with no mayonnaise and extra lettuce (and preferably topped with one big lettuce leaf so that you can take the top half of your bun off and only eat one half of the bread).  
• Drink at least 1/2 a pint of water before you eat, as often we misinterpret the thirst signal with the hunger signal.
• Eat slowly & consciously

 This week, Kym Marsh from Coronation Street has spoken openly in her column in New Magazine, about the work we did with Kym to help her overcome her panic attacks.  See http://www.youtube.com/watch?v=39Ycvs0iepg 

Panic attacks can be very debilitating, and are sadly a common phenomena which can ruin the life and freedom of the sufferer.

Panic Attacks can appear to emerge out of nowhere, however we have discovered that there is always a trigger, albeit that you may not remember consciously what this may be.  This trigger is linked to the bodies ’flight or fight’ mechanism, pumping the body full of adrenalin to give you a spurge of energy enabling you to run from the imminent danger. As this trigger has been incorrectly wired to the fight or flight mechanism and your body pumps with adrenalin, unlike the caveman running from the saber tooth tiger about to attack, you do not utilize this flood of adrenalin and therefore the adrenalin overload causes a panic attack.

Despite wanting to alleviate panic attacks in anyone suffering from this often debilitating condition, we are only 2 people, and the sufferers are literally in their millions worldwide, so here’s a few tips on how to deal with or alleviate panic attacks.

 Stop Everything

Don’t add to your adrenaline rush by rushing to find an escape. Instead, find a place nearby to sit down and gather your thoughts. Recognize that fleeing the situation is not a cure; you have to control yourself first. Concentrate on your breathing, and imagine that everything around you has gone on slow motion including you and your breathing. Find composure first, and then calmly leave if necessary.

 Trace the Feeling

With your eyes closed, trace the feeling of anxiety.  It is likely to look like a circle that comes in to your stomach or chest and comes out of your throat or head (or vice versa), looping round like a big circle.  Trace the feeling and then reverse it, turning the circle in the opposite direction, slowing it down and making the circle a cool calm blue colour (if it is already blue then make it white).

 Focus on Small Goals

If you find yourself in a situation where you cannot concentrate on the first strategy, the next approach is to formulate goals or tasks. Distract your mind, and occupy your thoughts to distract your anxieties. The easiest way to do this is to identify simple goals or small tasks that you will do. For example, concentrate first on sitting comfortable, followed by, which exit you will shortly leave by, followed by what you would like for dinner or what you’ll watch on TV that evening. 

 Laugh

Panic attacks are scary, and dealing with them is no laughing matter, but laughter is at the complete other end of the scale to fear, panic and anxiety.  When you first begin to feel the onset of a panic attack, immediately beckon images of a time that you laughed uncontrollably.  This will also assist in distracting your mind.

 Chat!

Once panic sets in, most sufferers feel very isolated and often embarrassed by their condition, and therefore prefer to suffer alone. But one thing you can do to alleviate anxiety is to force yourself to socialize in a tense situation and to talk to people. Talking with the people around you helps you to feel more comfortable and confident. Smile and seek out conversation. It may be hard at first, but you’ll find that occupying yourself is much easier than worrying about the onset of panicky thoughts.

Also, extinguish the ‘significance’ you have given to panic attacks by talking about them openly either to family, friends, your GP or a therapist.  A problem shared is a problem halved!

 *CAUTION* - try to avoid talking to fellow panic attack sufferers in computer chat rooms as often you’ll be amazed to note that they’re almost trying to compete with you that their attacks are far worse than yours!  They may also plant a seed of further symptoms you may experience, so to talk to professionals and people you cherish only.

VCDT

Visual Coding Displacement Therapy (VCDT) ™  is a progressive step from Neuro Linguistic Programming, which we personally created and patented.  The technique works with the connections of the conscious and unconscious mind to literally reprogramme your mind from returning to its old disempowering habits.  Visual Coding Displacement Therapy (VCDT) ™  is a fast, effective and simple solution, but can only be carried out by a Certified Visual Coding Displacement Therapy Practitioner.  For more information, or for information on a local Certified Practitioner in your area, please email info@nikandeva.com.

If you are having trouble finding a successful strategy, then another option you may wish to consider is to try our Stop panic attacks CD available from Amazon CLICK HERE

Finally, no matter what you do to successfully stop your panic attacks, the most important thing is to accept that you were not born with this condition, that it’s not life threatening and that it is simply a misguided connection between a specific trigger (which you may not be consciously aware of) and your bodies self protection mechanism of ‘flight or fight’ mechanism.  Therefore, relax and be assured that like Kym Marsh, you too can be cured, and get over your panic attacks either through therapy or practicing the techniques suggested above. 

 Wishing you phenomenal health & happiness always!

Do we see what we believe

Or believe what we see ?

In our opinion, we see what we believe. 

When we witness an event, we make assumptions, and interpret the event based upon our conditioning and references (known as a schema in the world of psychology).

For example, if we saw a Nigerian couple, with 2 black children and third child with snow white skin, and a head full of blond hair, what would we think?  We’d automatically search the references or schemas in our brain and surmise that either,  the child is adopted, the child is an albino or that the child is being cared for by the Nigerian black family.  But, would we ever consider that this baby could be a genetic miracle?  Highly unlikely!

 It was a delight to read in The Sun newspaper, about such a genetic miracle!  See http://www.thesun.co.uk/sol/homepage/news/3060907/Black-parents-give-birth-to-white-baby.html . A beautiful baby girl with snow white skin, blue eyes and an abundance of blond curls (and not an albino), born to a 100% black family with no history of white ancestors.

This story not only proves that anything is possible, but also that often we see what we believe, and that there is in fact no one reality!  Reality is based upon our personal interpretation.

So to Ben & Angela, the very proud and biological parents of baby Nmachi, CONGRATULATIONS on the birth of your beautiful girl, she truly is a miracle for the entire world to see.

Most people save up hard, and look forward all year to their annual, well deserved holiday (vacation).

A summer vacation is generally pay back for the years’ hard work, giving a time to relax, switch off, share quality time with family, and have lots of fun.  Because holidays are such an important part of many people’s lives, here’s some great tips to help enhance your well deserved break.

1. SLEEP

Don’t feel guilty if you want to catch up on your sleep!  Most people will find that they suddenly want to sleep more and for longer when they are away,  This could be down to the sea air, parties, excitement or simply because you need it.  So if your body is telling you it wants to go in to ’relax’ mode, let it.

2. GET INSPIRED  

Why not take advantage of your free time to read an inspirational book.  Not only will this improve your mood, but it will also help you to be more focused, and feel excited about your return home.  It may even inspire you to do something you’ve been meaning to do in  very longtime.

3. PAMPER YOURSELF

Remember you’ve worked hard for this holiday and deserve it!  To make your holiday extra special why not treat yourself to a massage, a day at the theatre or buy yourself something special.

4. LEARN SOMETHING NEW

If there’s something you’ve been meaning to do, research or learn why not start while on your holiday!  In addition to having a great holiday, you’ll also feel a great sense of achievement.

5. TAKE A BREAK ROUTINE

Routine can be mundane, and dull so why not change your daily routines?  Don’t set the alarm, only switch your mobile phone on for an hour a day and try being adventurous with your diet or daily activities.

6. PLAN YOUR LIFE

In the absence of the “I don’t have time” excuse, holidays are a great opportunity to plan your life and set goals!  Having lots of  things to look forward to will get you excited, give you focus and will help you structure and enjoy your life.

7. CAPTURE THE FUN

Although it may sound simple, so many people go on holiday and take photos and video footage of sights and landmarks as opposed to laughter and fun!  Capture you and your family doing the things that make your holiday such a great experience, and then look at them often when you return.

8. DON’T BRING REGRETS HOME

In the first few days of your vacation, write a list of everything you want to do, see and experience, and tick each item off once it’s completed to ensure you have no regrets and the time of your life!

9. KEEP HEALTHY

Although you don’t want to be watching what you eat while away, why not try eating fresh and healthy through the day and then have whatever you fancy for dinner at night.  Not only will this assist in not piling on the pounds, it will make you feel healthier and you’ll appreciate the evening treat far more.

10. LOVE & GRATTITUDE

In the hustle and bustle of daily life, we often forget to tell our partners, children’s, friends, parents that we love them and appreciate all they do, and how they positively contribute to your life.  Use your vacation as a time to say those things, and you’ll give your loved ones the best holiday gift ever!

Spreading Happiness is one of the best and most enjoyable things you can do

Here are a few tips so that you can enjoy this fabulous gift ………

 Reflect – Our philosophy is that the world around you is like a mirror.  We’ve all no doubt experienced a situation when someone is laughing uncontrollably, and despite not knowing what the heck they’re laughing about, you also start to laugh, so the first and biggest step is …. if you give a smile, a smile will come straight back at you!  If you laugh …. laughter will come straight back at you and if you’re kind????  You guessed it …. kindness will come your way!

Carry your happy kit – When visiting family or friends, before you arrive think about times you shared with the person you’re visiting that were fun, exciting and happy, and then when you arrive remind your family or friends of the fun times you have shared.  Usually your friend will then come straight back with another great memory and you’ll hear the words “do you remember that time when………“

 Unexpected THANKS – we often take people for granted because there’s just an expectation of …….. “Well that’s their job”. So, next time you’re passing the person picking up litter in the shopping mall, or the policeman walking by, just say “THANK YOU, for keeping our environment clean, tidy and safe”.  Not only will you make their day, but you too will feel fantastic as they radiate their gratitude and surprise to you ☺.

Surprise “I LOVE YOU’s” – We all love to be loved, and we all love to be appreciated so just out of the blue call round to a friend’s home, or pick up the phone to a parent and say “Won’t keep you just wanted to tell you I love you and love the fact you’re part of my life”. Simple ♥.

 A gesture of kindness – Whether it’s doing something for charity, calling round to an elderly neighbour to see if they need anything or just simply opening a door for a stranger, simple acts of kindness warm the hearts of those around us and makes us feel appreciated.

 So let’s start spreading happiness and getting everyone to radiate happiness so it will reflect back on us and our beautiful world.

This month is the charity ‘Everyman’, male cancer awareness month, a charity which has some of the best scientists in the world doing vital research into prostate and testicular cancer, in an effort to stamp out male cancers.

Let’s face it!  The average guy can be seen with his hands down his trolleys (U.K slang for trousers), more than once a day, so the message is that while you’re down there have a feel!  It could save your life! (PLEASE remember to ensure any self checking down there is at an appropriate time, in an appropriate place, in private!)

A delay of even three months between finding a possible lump and presenting yourself for treatment can have serious consequences as if the disease spreads it will require more aggressive treatment, including extensive programmes of chemotherapy and radiotherapy, which render 20 per cent of those suffering from the most dangerous form of testicular cancer infertile.  So if you want ‘Mini Me’s’ running around sometime in the future, don’t muck about!

Two thousand men are diagnosed with testicular cancer every year and those most affected are aged from 15 to 44. Testicular cancer specialist Dr Elizabeth Rapley says that if they catch the disease early, ‘99 per cent of men can be treated successfully’.  It’s important to catch the cancer before it spreads to other parts of the body, which makes it more difficult to treat.

While the prognosis looks good for those who receive treatment early, 70 men still die of testicular cancer each year. The disease is now more widespread than ever and cases have doubled in the past 30 years.

‘We don’t know why, but we have identified three genes that give you an elevated risk of developing testicular cancer,’ says Dr Rapley. ‘There’s an environmental component which must play a part, either occurring while the foetus is still developing or very early in life. Factors that contribute to other cancers such as diet, smoking and drinking are unlikely to contribute to testicular cancer.’

To increase the chances of being a success story, men are advised to check themselves at least once a month for any signs of changes to their testicles. Early symptoms can include a lump or enlargement to the testicle, aches in the groin or a sudden collection of fluid in the scrotum. 

A famous SURVIVOR of testicular cancer is the amazing Lance Armstrong.

Hull City goalkeeper Matt Duke was diagnosed with testicular cancer in 2008.  ‘I found a lump, told my wife and then told the football club’s doctor. He examined me and booked me in for a scan at the hospital.

‘Judging by the size of the tumour, they said I’d only had it for around three months. Two days after being diagnosed I had an operation to remove the affected testicle. I had an MMR scan which showed the cancer hadn’t spread to other parts of my body and then also had one course of chemotherapy.

‘The chemo wipes your immune system out so I had to stay in the house for ten days as I was vulnerable to infections. After a couple of weeks, I went back to work, started training again and gradually built my health back up.

‘The most stressful thing was finding out I had the tumour. You’re going into the unknown. I remember staying awake the night before the initial appointment but when the treatment started everything went so quickly I didn’t have time to worry.

‘It didn’t have much impact on my career. It was like having an injury – I was off work for about three months in total. The biggest impact was on how I view my life. I don’t get down about day-to-day worries anymore; I accept there are things that are out of my control. I didn’t expect to have cancer at the age of 30 but I did.’

Testicular cancer mainly affects younger men and is the most common form of cancer in men aged between 15 and 44.  It is also most common in Caucasians.

Inherited genetic factors are important in testicular cancer. Having a father, brother or son who has had testicular cancer increases the risk of getting the disease. The most significant risk factor is an undescended testicle at birth with ten per cent of patients having a history of this condition.

Testicular cancer is still quite rare, with nearly 2,000 new cases a year in Britain, as opposed to 35,000 cases of prostate cancer.

Since 1975, the incidence of testicular cancer has more than doubled – the reasons for this are not yet known.

So boys (and any mothers, wives, family members or friends reading this) remind those you care about to grab their balls (it is football season after all :) ) and check for any lumps, bumps and abnormalities and if there’s anything you’re worried about, get it checked out straight away.

In modern society, many food and drink products are crammed with sugars disguised by various other names, artificial sweeteners which are now being proved as poison to the human body, colours, preservatives and fats to name but a few of the things that aren’t too good for us!

The fact is our bodies are already storing many toxins which can make us feel tired, sluggish, unwell, give us headaches, lower our immunity to coughs, colds, viruses, cold sores, eye styes, thrush, rashes and of course the dreaded cellulite and weight gain to name but a few!

 SO what can we do to help our body get rid of these toxins ???

 The answer is simple, and also our favourite topic and hobby….

 ELIMINATION!!!

 There are four easy ways to eliminate toxins, excess weight and fat from your body, all of which will help you become healthier and fitter, and these are:-

EXHALING – Lots of toxins you eat change to gas.  The more you breathe the more you exhale.  The more you exhale, the more you remove the garbage!  Take 5 deep breaths from your diaphragm at least four times per day.  Breath in for a count of 5, hold for a count of 20 and exhale for a count of 10. 

Another way to increase exhaling is when you exercise. 

The more breathless you get, the more breaths you take, and therefore you increase the number of times you exhale. 

So next time you’re faced with a choice of stairs or escalator choose the EX-halator (the stairs) :) and not the escalator and get eliminating!

 SWEATING – Why do overweight people sweat more?  Could this be down to the fact that the larger you are, the more fat and toxins you are storing so your body is doing what it can to ‘eliminate’?   Also the larger a person is, the more insulation they have and the hotter they get.

So, sweating is your second personal ‘eliminator’ so get sweaty by whatever means!!!!  Bouncing on a rebounder, being amorous with your beau or running up the stairs!  Another bonus is that all exercise boosts the lymphatic system which is your bodies waste disposal system so get sweaty, get exercising and let’s release the sewage!

URINATING – Your third elimination system is having a pee! The more you drink, the more you pee and therefore the more toxins can be flushed away.  Drink LOTS of water (they estimate a calculation of 0.6oz per Lb of body weight per day is MINIMUM just to keep your organs hydrated), also nettle tea, dandelion tea and a large glass of room temperature water with a little lemon and ginger each morning works wonders.

BOWEL MOVEMENTS – Finally, the WOW of disposal, a healthy bowel and a daily visit to the loo to drop literally pounds of crap.  Eat lots of fruit, veg and fibre to keep you frequent and regular.  An orange a day and a handful of figs and prunes are tremendous!

 So there’s no need to spend fortunes on detox products, drinks and shakes or to have pipes shoved in your pooper (ouch) for a flush out, or even drastic surgical procedures! 

 Exercise, drink lots of water, get out of breath and eat fibrous healthy foods to have a substantial daily bowel movement and you’ll start to look and feel

FANTASTIC!

**************

There is no doubt that laughter is a natural health tonic!  It’s so underestimated and yet so easy to do!

What happens in my body?

When you laugh, your amazing brain releases ‘feel good’ endorphins that improve your mood, and reduce levels of stress hormone cortisol.

 If that’s not already fantastic enough….laughing gives you a mini workout as laughing works your abdominal muscles, facial muscles, diaphragm, respiratory system and your back!  WOW!

BUT …… it doesn’t end there !!!  You use 17 facial muscles when you laugh, which assist in releasing wrinkle forming tension! 

If you could bottle it and buy it, you probably would, but as it’s on tap, available 24/7 and FREE, why the hell do we take laughter for granted ????  Go figure

How does laughter make you healthy?

Studies have shown that laughter can act as a natural painkiller, and Indiana State University discovered that women who laughed, boosted their immune system by a whopping 40%.  Researchers in Michigan found that 20 seconds of laughter could be as good for your lungs as three minutes on a rowing machine!  How spectacular is that!

So, why should we laugh more?

As children we laugh 300 to 400 times a day, however by adulthood studies show this to decline to a very sad 15 times per day only L. 

The thought is that this decline in laughter is due to family, educational and political background encouraging us to become more serious, and therefore suppressing child-like playful laughing.  That’s sinful in our eyes!

Coincidentally Nik & I attended a course recently.  During one element we were told to go back to childhood and have as much fun as we could with a particular exercise.  Easy!  However, when we started to fool around and laugh uncontrollably till our sides ached, we received scornful and disapproving looks from many other attendees and even the person who told us to laugh in the first place!?!

Could this be envy at them being unable to find something to laugh about?  Or was their definition of fun and laughter more monotone and serious than ours?  I don’t suppose we’ll ever know, but what I can tell you is that for the rest of the day we felt ABSOLUTELY FANTASTIC !!!!  It worked for us!

A fantastic quote from a laughter therapist we read recently was:-

“There’s a misconception that laughing is something we only do because we are happy. 

In fact, it’s the other way around –we become happier by laughing”.

We love that quote!

The great news is that the body does not know the difference between fake and real laughter, so if you force a laugh, you’ll get the same effect.

So how can I laugh more?

We’d like to share our best laughter therapy and that is:-

1. Watch movies that make you laugh out loud.  We have a whole array of ‘feel good’ movies which include ‘Uncle Buck’, ‘Dumb & Dumber’, ‘Big Fat Greek Wedding’ and ‘Tommy Boy’.
2. We also have an array of personal ‘hysterical moments’ that we talk about often.  You know those moments when you cried with laughter, your sides ached and you almost peed your pants!  A favourite is when Nik fell off a stool in a fast food restaurant in Australia and a time when driving our DeLoreon car from the film “Back to the Future” through Italy after the Cannonball Rally, and we were arrested by the only person on the planet who’d NOT seen the movie and thought our flux capacitor was a bomb!
3. There’s a variety of hysterical clips on YouTube these days too

And finally….

4.   Look in a mirror and with exaggerated smiles and enormous grins say out loud “ ha ha, hee hee” to yourself at least ten times over.   Even       if  you don’t crack up with laughter at yourself, you’ll trick your brain into releasing those feel good hormones. 

  So as we said earlier, it’s FREE, its available 24/7, it’s a great form of exercise, it makes you feel great, it makes you healthier, it relieves pain and reduces wrinkles!

Laugh long, laugh loud and laugh often!

Is Modern Living to Blame for obesity?

Here’s a thought…..  after being told that people are becoming obese due to sitting in front of our TV’s and computers for hours on end, Professor John Speakman (no relation by the way) simply states that the best way to combat obesity is to simply eat less. EASY :)  ….

Professor John Speakman, of Aberdeen University, said it was a delusion to blame the rise in car use, desk jobs and watching television for the surge in the number of overweight people. (“Modern living not to blame for obesity”, The Herald May 27).

Most obese people are overweight because they eat too much while taking little or no exercise, though having a genetic predisposition and other factors also play minor roles.

There is a simple equation (generally) to weight gain and that is if you don’t burn the calories you eat, you’ll gain weight, so is Professor Speakman right that we’re just eating more and bigger portions?

There is no doubt that chocolate bars are getting bigger, and for a few extra pennies you can ‘GO LARGE’ at fast food restaurants!  There is also no doubt speaking from personal experience, that we’ve been given restaurant recommendation based upon ‘food is great and the portions are massive!”  I wonder is the portion size alluring?????

Although our sedentary lifestyle almost certainly plays a part, it’s more a question of what we are doing while we’re sedentary that causes the problem. Which is a GREAT point in our opinion.

So you have to ask yourself, what do YOU do when you’re watching T.V?  Are you able to sit and watch T.V without the thought of a snack keeping you company?  What about the cinema?  Could you walk past the popcorn and candy shop without even feeling an ounce of temptation? For us, we would only generally visit the cinema on our ‘cheat day’, and if it weren’t a cheat day we would have to go armed with a pack of grapes and fruit to munch on to keep our hands busy as there’s definitely a psychological link with munching while watching a movie!

If that sounds familiar, then the answer would be ‘keep your hands busy’, although knitting isn’t our cup of tea, ironing is something that is boring so that’s what I (Eva) do when watching T.V (an odd double positive), alternatively don’t watch as much T.V and do something else that you would not link with eating like gardening or going to the gym (another double positive)……..  or as Professor Speakman suggests, simply cut down portion sizes!

I suppose it’s not rocket science but with foods inflated recreational status, perhaps we need to consider CONSCIOUS eating and being aware of how food is linked with your everyday tasks and forms of relaxation.  We have an amazing new tool we’ll share with you also in the coming weeks of how you can literally think yourself slim and stop yourself from eating the foods you know you shouldn’t with little or no effort!

But, in the meantime, you need to consider other possible ‘REWARDS’ as opposed to food that will release feel good endorphins like a massage or buying new shoes (that makes my endorphins rocket sky high   I LOVE shoes).  Also consider things to do when you’re feeling sad instead of using food to fill the void!  Try going to the gym, cycling, watching a film that makes you laugh (armed with a bag of fresh fruit to munch on of course) or going to a fun fair and being a kid again!

So until we tell you more about our fantastic new weight loss tool, what else can be done about obesity and weight gain?

Well, the type of food eaten is a factor!  Foods high in fat, sugars and refined simple carbohydrates will tend to promote weight gain.  Equally, diets high in fresh fruits and vegetables, fibre and complex carbohydrates will minimise weight gain.  Don’t forget that sitting still and not burning calories definitely promotes weight gain.

We all want to be fit, slim and healthy so would it be difficult to reduce our portion sizes, and eat more fruits and veggies while still having fun and having one cheat day each week when we can eat whatever we choose! 

Give it a go for 2 weeks and see for yourself.

Your Mornings Can Be Fantastic Too!

It really is hit and miss whether you wake up feeling happy or sad, and how you awake can impact your whole day!

So if you think you can’t control those grumpy mornings, here’s a great tip that works for us.

By taking control of your frame of mind before you go to bed, and the moment you wake up, this will have a huge impact on how you feel.  So, our advice is to write a WOW list and keep it at the side of your bed.

Just a short list of all your achievements, great experiences, memorable moments or a time when you laughed uncontrollably.

Read your WOW list every morning as you awake, and every night before you fall asleep and this will help in making EVERY morning a …….

FANTASTIC MORNING !!!