It took me 40 years to learn this, but it can change your life now

    In life we all hit certain milestones where we pause and reflect. For me, it was my 40th birthday. Just the number itself reminded me how many times around the sun I've traveled, and how many different lives I feel like I've led.

    There have been some consistent themes that always helped me make it through the tough times, and provided an extra bonus, super happy, fun-fun in the good times.

    These are my solid gold, Top 5, chart-topping favorites of my last 40-odd years. They can help you be more connected with people, avoid many interpersonal conflicts and in some cases even save your life.
    5. Be present

    The only moment you can do anything about is the one you're in.

    I used to hear people talk about "being present" and I often wondered how to do it. In fact, I still work to do this at times.

    Here are a couple of tips: Tune in to your breathing. Your lungs can only breathe today's air. They can't breathe yesterday's nor tomorrow's air. When you focus on your breathing, you are automatically locked into the moment.

    You have five senses. Tune into any one of them and feel the anxiety and body stress melt away. If you feel your mind wander back into the land of your thoughts, gently bring your awareness back to your hearing, vision, touch, smell, taste or your breathing.
    4. Be rebellious

    . Break the rules sometimes. It's OK to disobey, you learn and teach some great lessons this way.

    I'm not talking about any major laws here, but don't be afraid to live your life according to your heart's desire. People all around us have an agenda for our lives, many of which manifest as societal rules and "dealbreakers."

    One of my favorite things to do is start up a chat with guys in a public restroom, which is a big social taboo. This creates a vast variety of reactions, but it is always entertaining and at least one of us always walks away smiling (usually both of us).
    3. Follow your heart, pursue your dreams

    . No one can live your life better than you.

    Ever feel "unworthy"? Yeah, me too. I think everyone struggles with feelings of inadequacy at some point. Remember there is a reason you are here. Some people will even try to take advantage of your inadequacy and do their best to keep you feeling small. Don't let them.

    I do some film acting and a commercial or two here and there. I love acting, but for years I had a tendency to let other people talk me out of it. None of these people were pursuing a passion of their own. Now my passion for acting is a baseline for my life.
    2. Be grateful for everything "good" and "bad"

    Some of the best things in life come from things that seem bad or difficult.

    When my second wife left, I was devastated. It was genuinely one of the most painful experiences of my life. However, I committed to focus on myself. I took some time to myself, focused on grounding my soul, and looked at what activities spoke to me.

    Acting had been a passion of mine in my younger days. I had quit years before because of the feedback and agenda of others in my life, and had always regretted it.

    Splitting with my second wife opened the door for me to start acting again, to rediscover my passion. When I was acting, I felt like I could finally breathe again. Now I have been in 20 or so films and short films, produced two independent movies and am developing my third feature film.

    I am grateful for the pain of that split, because I know it led me back to my passion. Some of the best things come from events that are hard. Be grateful for these things. The quicker you can find gratitude, the quicker you'll find the benefit of the challenge.
    1. Be kind

    There is a reason that this is number one on my list. Mother Teresa said, "Three things in human life are important; the first is to be kind, the second is to be kind, and the third is to be kind."

    The importance of kindness can not be overstated. If you have ever been the recipient of any measure of kindness or if you have ever seen the relief and love on the face of a recipient of kindness, you will know that there is nothing quite as rewarding and connecting as a kind word.

    Make sure kindness an undercurrent for everything you do. It can be difficult in the face of criticism or even anger, but nothing diffuses anger and judgment better than continued kindness.

    Implementing the above list is not always easy. In fact, it can often feel like nothing is more difficult, but in my experience it is always, always worth a shot.

Learn Italian phrases: Meeting a client for lunch

Conversation
... certo, glielo manderemo subito. Le è piaciuta la bistecca?
... of course, we'll get that supplied immediately. Hope you enjoyed your steak?
Deliziosa, così come l'insalata. Posso pagare il conto?
Delicious, and the salad too. Can I pay the bill?
No, a Milano è mio ospite. Il cameriere chiede se vuole un bicchiere di limoncello.
No, you're my guest in Milan. The waiter is asking if you want a glass of limoncello.
Perchè no? Ne prende uno anche lei?
Why not? Will you join me?
Beh, secondo le regole aziendali non potrei, ma in questa occasione va bene!
Well, according to our company code, I'm not supposed to, but on this occasion, yes.
Ottimo! Salute allora, al nostro nuovo progetto! Excellent!
Cheers then, to our new project!
Business lunch terms
il/la cliente client
il pranzo di lavoro working lunch
l'ospite host/guest
dividere il conto/pagare alla romana to split the bill/to go Dutch
brindare to toast
salute! cheers!
la mancia tip
la ricevuta receipt
stringersi la mano to shake hands
il bigliettino da visita business card
l'ospitalità hospitality
i contatti contacts/connections
la riunione meeting
Meetings
la presentazione presentation
l'orario/l'agenda agenda
il verbale report/minutes
le domande questions
il proiettore overhead projector
il portatile laptop
Picking up the tab

ti prego di permettermi di pagare please do me the honour of allowing me to pay
fammelo mettere in nota spese let me put it on my expenses
abbiamo una convenzione con questo ristorante we have an agreement with this restaurant
ho già fatto io I've already taken care of it
Types of pasta
le farfalle butterfly-shaped
i fusilli spiral-shaped
le orecchiette ear-shaped
i cannelloni large, stuffable
i vermicelli thinner than spaghetti
i capellini thinner than vermicelli
le fettuccine ribbon-size
le linguine flattened spaghetti
le pappardelle thick, flat ribbon
le tagliatelle thinner than fettuccine
i ravioli/tortelloni square or rounded, stuffed
i tortellini ring-shaped, stuffed
gli gnocchi potato-flour dumplings
Other things to say ...
com'è l'abbigliamento/come bisogna vestirsi? what's the dress code?
la riunione inizia in orario? is the meeting on time?
siete aperti a qualche tipo di contrattazione? are you open to negotiation?
accettereste un piccolo dono? would you accept a small gift?
mi scusi, devo rispondere sorry, I have to take this (call)
fammi fare il primo brindisi let me make the first toast
e adesso parliamo di affari let's get down to business

Learning Watercolor Painting

It is very important to determine the exact combination of hues to produce a remarkable artwork or masterpiece. Remember that if you cannot master the exact color mixtures, you might end up completing a disappointing work. Although some folks find it easy even if they have not tried it, creating a masterpiece with watercolors require precise concentration and continuous learning. You have to master how to blend the colors with water and stroke your brush to finish your artwork the right way.

On the other hand, watercolor painting has a different case and once you create a mistake, you cannot just repaint your work. Meaning, you to have to start all over again using new materials and repeat the design you want. Because of this, it is very important to work cautiously, Again, make sure to perfect your strokes, color combinations and follow your ideas with care. By the way, if we look at most of the popular artists today, they do not just focus on using paintbrushes. They use their hands or feet to create an impressive artwork that can definitely grab the attention of the people.

This lesson is about painting and does not cover drawing skills or address proportion to a great extent. If you learn to use the correct techniques on your already finished drawing, you should do fine. One hint that you need to take to heart is this; If you don't have an accurate drawing, do not attempt to paint the person. You more than likely will not achieve a likeness if you don't have a likeness first in pencil.

This reflection or catch-light should be two toned, matching the whites of the eyes. The iris will have several tones and is never just one color. The whites of the eyes are never pure white but shades of gray, and will most likely not be the brightest spot on the face or the whole painting. I usually add a tiny bit of red in the corner membrane. Study your subject for accurate color variation. Use an out lineof a darker shade like burnt sienna and outline the entire iris.

Now with the same burnt sienna paint in a pupil. Depending on how the light hits the eye will depend on where the catch-light of the iris will be. Make sure that the catch-light hits both eyes in generally the same spot however. A line painted in over the top of the eye will serve as the upper eyelid. Some people have a definite line to define the lower lid as well. The eyelids should be painted how you see them.

What To Do To Manage Your High Blood Pressure

High blood pressure (HBP) or Hypertension, also sometimes called arterial hypertension, is a chronical medical condition in which the force of blood pushing against the walls of the arteries as the heart pumps blood, is elevated. It requires the heart yo work harder than normal to circulate blood through the blood vessels. It is a serious condition than can lead to conorary heart disease, heart failure, stroke, kindeny failure and other health problems, damaging the body in many ways.

High blood pressure is called "the silent killer" because the condition itself usually causes no signs or symptoms. That means one can have it for years without even knowning it and during this time HBP can damage the heart, blood vessels and other parts of the body.

Knowing your blood pressure numbers is very important, even when you feel fine. If your blood pressure is normal you can work to keep it that way. If your blood pressure is high, treatment may help prevent damages to your body's organs.

Lifestyle plays an important role in treating your high blood pressure. A healthy lifestyle may help you avoid, delay or reduce the need for medication that manage HBP.

Lose extra pounds: As weight increases, blood pressure usually increases as well. Losing 10 pounds could help reduce your blood pressure. The more weight you lose, the lower your blood pressure. Losing weight also makes blood pressure medications more effective. Talk to your doctor and you can determine together your target weight and the best way to achieve it.

Exercise, exercise, exercise: Regular physical activity – 30 to 60 minutes most days of the week – can lower your blood pressure by 4 to 9 millimeters of mercury. If you have not been active, increasing your exercise level can reduce your blood pressure within just a few weeks. Talk to your doctor and develop an exercise program. Please, avoid being a "weekend warrior". Squeezing all your exercise during the weekends is not a good strategy. Those bursts of activity could be really risky.

Reduce sodium in your diet: You don't have to overdo it. Even a small reduction in the sodium in your diet can lower blood pressure by 2 to 8 mm Hg.

Easy with the alcohol: Alcohol can be both good and bad for your health. In small amounts, it can lower your blood pressure by 2 to 4 mm Hg. But that does not apply if you drink too much – more than one drink per day for women and men older than age 65, or more than two drinks per day fro men aged 65 and younger. If you don't normally drink alcohol, then you shouldn’t start it as a way to reduce your blood pressure. It is more likely to harm yourself than benefit to drinking alcohol.

Get support: Talk to your family and friends about the risks of high blood pressure. They can help you improve your health. They may encourage you to take better care of yourself, or join you on an exercise programme to lower your blood pressure. If you think you need support beyond your family and friends, you can always join a support group.

You Can Also Learn How To Create Beautiful Flower Arrangements

Decorating your house with flowers is a great way to brighten up the interior and bring some color into your home. Creating beautiful flower arrangements at home is quite easy and almost anybody can learn how to do it. With a little practice you can even make them look quite professional.

When decorating your home, you can use both fresh and dried flowers. Both can help you achieve great results. Even artificial or paper craft flowers can do the trick. All you need to do is to provide yourself with the proper materials.

Carefully choose the proper colors. If you would like to accent a certain room in your house or use specific colors, you will have to do some pondering beforehand so that you are sure you will make the right decision. Pick what type of flowers you would like to use for your floral arrangement. If you enjoy being creative and don't mind making new displays every other week, use fresh flowers. Some types of fresh flowers, like jasmine, for example, will grant your room with a magnificent aroma. However, if you are allergic to pollen, or would like a long-lasting arrangement, choose silk flowers.

The room decor needs to be complemented by the colors you choose. If you are a beginner in this field, use the help of a color wheel. As complementary are considered the colors beside the one you have chosen. Similarly, contrasting are those that are on the opposite side. For example, if the main color theme of your room is yellow, pick a color that is next to the yellow color on the color wheel.

Before you actually start making the arrangements, make sure you have nice containers for them. You can use ceramic vases, large coffee mugs, wicker baskets, brass containers, sculpted clay or even small cardboard boxes. Don't forget that you will need a watertight container if you use fresh flowers. According to the size of your container, cut an appropriate piece of floral foam which will fit just right. Glue it to the bottom of the container. If you are to be using fresh flowers, soak the foam once its glue dries. Thorns and lowers leaves are to be trimmed in order not to rot or mold in the water.

Greenery as well as the tallest of the flowers should be arranged first. If the arrangement is to be a centerpiece, put them in the middle. If not, put them in the back. While arranging the rest of the display's components, be careful not to create any single color patches. For instance, if you have a bunch of red flowers, do not place them all right next to each other, but rather put a yellow or a pink one with some greenery among them.

If your container of choice is a wooden box or a basket, use some trailing greenery which will soften the container's sharp outline. Adding plain or scented candles is optional. However, if you decide to use such, make sure everything is properly trimmed in order to avoid setting your arrangement on fire.

As a final touch, you can attach a ribbon, preferably a silk one, which is to be changed throughout the year, in order to match the themes of the different holidays – a green on for St. Patrick's Day, a red one for Valentine's Day, red-white-blue one for Independence Day, etc. By making floral arrangements you will bring in bright color and mood in your home, which can last all year long.

Learn Japanese To Help You Learn Their Culture

When you decide to take on learning another language, you need to remember that the words mean something to another culture. Words are valuable to everyone but learning to speak in a foreign tongue demands respect of the country. To learn Japanese means you must learn about the place it comes from.

To properly utilize another language, you must know how that country thinks and feels. With Japan, the people are integral to the country. What the Japanese culture loves and respects will give insight into how the language has developed and how it is best spoken. The Japanese are most known by their work ethic and their attention to honor and success.

The old values of honor and respect permeate this society. They follow codes and rituals for many aspects of their life. Their rituals are old and plentiful. This combination means that nothing is done without thought. Yet they have found beauty in the subtle and simple. It is in the simplicity that they find their expression.

The architecture, art, dance, clothing, and gardens are an important part of Japanese culture. Attention to detail is imperative in what they do. Even more, there is a need for every aspect of their ways. In their traditional dress with sashes and incredibly crafted kimono, they showcase their focus on even the smallest part of the whole.

These points must be addressed in your decision to learn this language. Learning the words and imitating the sounds does not mean you have learned the language. The learning is in the understanding of the importance of words for mothers to children, from poets, and lovers. Their words have been used throughout time to share and explain and that must be taken into account when you decide to learn Japanese.

The Japanese are known for their clean lines, simple elegance, and attention to detail. They live in simple but tastefully maintained homes. Their gardens are a reflection of water and plants creating a natural beauty. Their clothes are perfectly made and beautifully appointed. The ancient kimono is inherently beautiful with the textiles not only telling a history but showing artistic talent too.

Their food is a combination to create a whole and clean taste. Whether you like it or not, the food is beautiful to look at and time is taken to prepare it. Those that do enjoy the cuisine take the time to create new items that appeal not only to the taste but to the eye as well.

Watching the samurai in the movies shows the importance of honor, dedication, and valor. This runs through all the people of Japan and through the country. The idea of being a warrior that defends those that cannot defend themselves is an aspect that forms not only the people but the society they live in.

How Should Pregnant Woman Struggle With Stress

Stress is a reality for all of us. Everyone struggles with stress related to their job, finances or relationships. But when you're pregnant you can face additional stressors.

For instance, you might worry about your baby's health, which is actually one of the most common stressors in pregnancy. You might also get stressed out about getting ready for your baby's arrival, she said. And if you've experienced problems with your current pregnancy or a previous miscarriage, you might be feeling especially anxious.

1. Move your body

According to pregnant women who exercise – under the care of their doctors – are better able to manage stress. The American College of Obstetricians and Gynecologists (ACOG) has a list of general guidelines for exercise during pregnancy.

2. Get support

Talk to your friends or join a pregnancy support group. They can help you minimize the stress and pressure you feel, provide support and problem-solve with you.

3. Feel your feelings

Many women ignore or deny feelings of stress, but it simply piles up until you feel like you're going to explode or implode, sitting with your emotions with someone you trust. Let someone who cares about you be with you, hold your hand, listen, and feel it with you. Practicing deep breathing every day. Doing so soothes stress and even helps with childbirth. Try to inhale deeply, to your toes, for a slow count of five, then exhale slowly for five. Repeat for five to 10 minutes. Another approach is to channel your emotions into art, such as journaling, painting, drawing or music.

4. Make sleep a priority

When you're pregnant you need more sleep than normal, and you can't afford to stay up too late, get up too early, and go all day long, the toll it takes on your body and the baby is not worth it.

Because sleep is cumulative, every catnap counts. So go back to sleep when you wake up, get to bed earlier, take frequent naps and sleep in when you can.

Getting enough sleep during the third semester can be especially tough. Blame it on your burgeoning belly, weaker bladder and thoughts about your upcoming birth. To overcome such challenges, using pillows to prop your body, limiting how much you drink in the late afternoons and evenings, and writing down your worries to clear your mind.