You've packed away those bulky winter coats—but it looks like you've also packed on some extra bulk of your own. You want to thin down, but you don't have much time to exercise. What can you do?

Stick with cereal. It's important to eat a healthy breakfast, and you may lose even more weight by choosing cereal for your morning meal. In a recent study, people who ate cereal for breakfast every day were much less likely to be obese or have diabetes than those who didn't.
Enjoy the aroma. In a study , found that the more frequently people sniffed certain scents, the less hungry they were and the more weight they lost. The fragrances he used were banana, apple, and peppermint.
Go nuts. Instead of reaching for your staple snack, eat a handful of nuts. In a study , overweight adults who consumed a moderate-fat diet with almonds lost more weight than a control group who ate the same diet without the almonds.

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Everyone makes mistakes from time to time. But the way people deal with their errors is often vastly different. While some people dwell on their missteps or simply refuse to acknowledge them, others view their blunders as unique opportunities for self-improvement and personal growth. Those in the latter camp may enjoy greater success, more fulfilling lives, and even better health than their counterparts.

Ways to Fail Forward
No matter what your brain chemistry or genetic makeup, you can start learning from your mistakes today, rather than continuing to slip up or fall behind. To get started, follow these six tips.

Accept your errors. The first step to fixing a mistake is to admit you made it and accept it-not as a terrible burden to feel guilty about but as a learning experience.
Change your perspective. Remember, a mistake doesn't mean that you're a failure. When people believe their missteps characterize them negatively, a fear of failure may keep them from taking risks and trying new experiences.
Bring it on. It may be helpful to put yourself in situations where you can make interesting mistakes. The more interesting your missteps, the more interesting your life may be.
Break it down. After you commit a blunder, it's important to look at the situation critically so you can determine where you went wrong. Remember, the more honest and less defensive you are during your critique, the more you'll learn and grow.
Make changes. Once you've examined and analyzed your mistake, don't be afraid to make changes that will help you avoid similar errors in the future.
Have a sense of humor. Simple, stupid mistakes can be laughed off just as quickly as they can be fixed-and often, that's the best way to fix them. Remember, humor can prevent you from obsessing over the past and help you to move on.

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Have you ever wonder how is it feel to be free and fly like a bird. Fly to places where no body can reach you; nobody can tell you what to do. And you can just stop when you want to?I do all the time. I felt this way just because ... I guess my life is so complicated. Sometimes I just gazed up the sky and stair up to nowhere. I just wish sometimes i can be a bird and fly away. I know that life isn't easy. Too full of challenges in life. And it's up to us to solve and handle it.

Perfectionists often believe that doing everything right can win them success, acceptance, even love. But sadly, their seemingly flawless behavior can actually undermine their efforts. The desire to be perfect can rob people of their sense of personal satisfaction, preventing them from achieving as much as those with more realistic goals. Are you a perfectionist?

This Are the sign that you maybe perfectionnist.

1. The thought of being average is simply not acceptable.
2. You are obsessed with organization.
3. You never let any negative emotions show in public.
4. You get upset if you make a mistake, no matter how small.
5. You always find things to worry about.
6. You secretly feel inferior to other people.
7. You want to be the best at everything.
8. You constantly second-guess yourself.

There's nothing wrong with striving for excellence, but when it comes at the expense of your happiness, it's time to start making some changes. If any of the above signs sound familiar to you, use these five strategies to start breakoing the cycle of perfectionism.

Make a list of the advantages and disadvantages of trying to be perfect. When you make the list, you may find that the disadvantages are simply too great. For example, you may discover that problems with relationships, work, and food (plus accompanying feelings of anxiety and inadequacy) actually outweigh any advantages that perfectionism offers. Learn more about how anxiety can negatively interfere with your daily activities.

Increase your awareness of self-critical, all-or-nothing thoughts and behaviors. Learn to substitute more realistic, reasonable thoughts for your habitually critical ones. When you find yourself berating a less-than-perfect performance, take a step back—and acknowledge the positive aspects of it. Then ask yourself these questions: Is it really as bad as I feel it is? How do other people see it? Is it a reasonably good performance given the circumstances? For more advice on adopting a healthy outlook, visit our Healthy Relationships Forum.

Focus on the process, not just the end result. This will enable you to evaluate your success not only in terms of what you accomplished, but also in terms of how much you enjoyed the task. It will also teach you that there can be value in the process of pursuing a goal.

Learn how to deal with criticism. Perfectionists often view criticism as a personal attack, responding to it defensively. Concentrate on being more objective about criticism, and also about yourself. If someone points out that you’ve made a mistake, acknowledge the fact that you’re only human—and mistakes are completely natural. In addition, ask yourself, "What can I learn from this experience?"

Be realistic about what you can do. By setting more realistic goals, you will gradually realize that "imperfect" results do not lead to the negative consequences you expect and fear. And because your goals are more attainable, you’ll achieve more of them, which may lead to greater self-esteem. Also, remember to take some time out from focusing on your goals to simply sit back and relax

Throughout life there are always obstacles which come up and can cause us to lose sight of our goals. Whether it's a piece of chocolate cake when we are on a diet or another lost client when we just can't possibly afford to lose another one. Obstacles are always there. But how you choose to view those obstacles are up to you.
Someone once told me that obstacles are often put in front of us to challenge our character. So what does that say about your character? Are you up for the challenge? Do you see an obstacle come up and immediately fill with fear and hesitation or do you look at it as an opportunity to overcome and conquer?
When we are given the opportunity to face a challenge, we have a chance to show our character. We have the power to decide how we will handle it. If we allow fear to take over our thinking then we can often be paralyzed by it. Don't lose sight of the goal at hand. Believe in yourself and get strength from your words. Focus on the goal not the obstacle and you will most likely reach it instead of getting stuck.
The frame of mind in which we view our situation can have a huge effect on how we get through that situation. Our mind and our thoughts are very powerful. The key is to choose the right thoughts, especially in the tough times. Stay focused and full of faith and hope. You'll find strength. Make a conscious decision to not allow fear to control you, instead, stay in a positive frame of mind. Speak only positive words. I am a firm believer that what we speak, we will start to believe and what we believe will ultimately become our own reality.
There will always be obstacles in life. Don't allow the obstacles to keep you from your goals. Instead, use that opportunity to stay focused, stay strong, and stay faithful.

I just want to share about Dr Martin Luther King Jr'. We all know that it's been 40 years since Dr King got killed. I just want to remember that day. And respect this day. And I just want to share to each evryone of you about what happend.

At 6:01 p.m. on April 4, 1968, a shot rang out. Dr. Martin Luther King, Jr., who had been standing on the balcony of his room at the Lorraine Motel in Memphis, TN, now lay sprawled on the balcony's floor. A gaping wound covered a large portion of his jaw and neck. A great man who had spent thirteen years of his life dedicating himself to nonviolent protest had been felled by a sniper's bullet.
Violence and controversy followed. In outrage of the murder, many blacks took to the streets across the country in a massive wave of riots. The FBI investigated the crime, but many believed them partially of fully responsible for the assassination. A man was arrested, but many people, including some of Martin Luther King Jr.'s own family, believe he was innocent. What happened that evening?

A Dedicated Leader
When Martin Luther King, Jr. emerged as the leader of the a Montgomery Bus Boycott in 1955, he began a long tenure as the spokesperson for nonviolent protest in the Civil Rights Movement. As a Baptist minister, he was a moral leader to the community. Plus, he was charismatic and had a powerful way of speaking. He was also a man of vision and determination. He never stopped dreaming of what could be.
Yet he was a man, not a God. He was most often overworked and overtired. And he had a fondness for the private company of women. And though he was the 1964 Nobel Peace Prize winner, he did not have complete control over the Civil Rights Movement.
By 1968, violence had edged its way into the movement. Black Panther Party members carried loaded weapons; riots had erupted across the country; and numerous civil rights organizations had taken up the mantra "Black Power!"
Yet Martin Luther King held strong to his beliefs, even as he saw the Civil Rights Movement being torn in two. Violence is what brought King back to Memphis in April 1968.
Striking Sanitation Workers in Memphis
On February 12, thirteen hundred African-American sanitation workers in Memphis went on strike. Though there had been a long history of grievances, the strike was begun as a response to a January 31 incident in which 22 black sanitation workers were sent home without pay during bad weather while all the white workers remained on the job. When the City of Memphis refused to negotiate with the 1,300 striking workers, King and other civil rights leaders were asked to visit Memphis in support.
On Monday, March 18, King managed to fit in a quick stop in Memphis, where he spoke to over 15,000 who had gathered at Mason Temple. Ten days later, King arrived in Memphis to lead a march in support of the striking workers. Unfortunately, as King led the crowd, a few of the protestors got rowdy and smashed the windows of a storefront. The violence spread and soon countless others had taken up sticks and were breaking windows and looting stores.
Police moved in to disperse the crowd. Some of the marchers threw stones at the police. The police responded with tear gas and nightsticks. At least one of the marchers was shot and killed.
King was extremely distressed at the violence that had erupted in his own march and became determined not to let violence prevail. He scheduled another march in Memphis for April 8.
On April 3, King arrived in Memphis a little later than planned because there had been a bomb threat for his flight before takeoff. That evening, King delivered his "I've Been to the Mountaintop" speech to a relatively small crowd that had braved the bad weather to hear King speak. King's thoughts were obviously on his mortality, for he discussed the plane threat as well as the time he had been stabbed. He concluded the speech with
Well, I don't know what will happen now; we've got some difficult days ahead. But it really doesn't matter with me now, because I've been to the mountaintop. And I don't mind. Like anybody, I would like to live a long life - longevity has its place. But I'm not concerned about that now. I just want to do God's will. And He's allowed me to go up to the mountain. And I've looked over, and I've seen the Promised Land. I may not get there with you. But I want you to know tonight, that we, as a people will get to the Promised Land. And so I'm happy tonight; I'm not worried about anything; I'm not fearing any man. Mine eyes have seen the glory of the coming of the Lord.

After the speech, King went back to the Lorraine Motel to rest.
The Lorraine Motel, (now the National Civil Rights Museum) was a relatively drab, two-story motor inn on Mulberry Street in downtown Memphis. Yet it had become a habit of Martin Luther King and his entourage to stay at the Lorraine Motel when they visited Memphis.
On the evening of April 4, 1968, Martin Luther King and his friends were getting dressed to have dinner with Memphis minister Billy Kyles. King was in Room 306 on the second floor and hurried to get dressed since they were, as usual, running a bit late. While putting on his shirt and using Magic Shave Powder to shave, King chatted with Ralph Abernathy about an upcoming event. Around 5:30 p.m., Kyles had knocked on their door to hurry them along. The three men joked about what was to be served for dinner. King and Abernathy wanted to confirm that they were going to be served "soul food" and not something like filet mignon. About half an hour later, Kyles and King stepped out from the motel room onto the balcony (basically the outside walkway that connected all the motel's second-story rooms ). Abernathy had gone to his room to put on some cologne.

Near the car in the parking lot directly below the balcony, waited James Bevel, Chauncey Eskridge (SCLC lawyer), Jesse Jackson, Hosea Williams, Andrew Young, and Solomon Jones, Jr. (the driver of the loaned white Cadillac). A few remarks were exchanged between the men waiting below and Kyles and King. Jones remarked that King should get a topcoat; King replied, "O.K."
Kyles was just a couple steps down the stairs and Abernathy was still inside the motel room when the shot rang out. Some of the men initially thought it a car backfire, but others realized it was a rifle shot. King had fallen to the concrete floor of the balcony with a large, gaping wound covering his right jaw.

Martin Luther King Jr. Shot!
Abernathy ran out of his room to see his dear friend fallen, laying in a puddle of blood. He held King's head saying, "Martin, it's all right. Don't worry. This is Ralph. This is Ralph." *
Kyles had gone into a motel room to call an ambulance while others encircled King. Marrell McCollough, an undercover Memphis police officer, grabbed a towel and tried to stop the flow of blood. Though King was unresponsive, he was still alive - but only barely.
Within fifteen minutes of the shot, Martin Luther King arrived at St. Joseph's Hospital on a stretcher with an oxygen mask over his face. He had been hit by a .30-06 caliber rifle bullet that had entered his right jaw, then traveled through his neck, severing his spinal cord, and stopped in his shoulder blade.
The doctors tried emergency surgery but the wound was too serious. Martin Luther King, Jr. was pronounced dead at 7:05 p.m. He was 39 years old.

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