Friday, April 29, 2011

How to Burn Fat Effectively, by Lynnis Woods-Mullins

One of the main concerns in health and wellness today is the amount of fat we consume. There is so much debate out there about good fat, bad fat, not enough fat, too much can get really confusing to make decision on what you should eat when it comes to fat content.

Well one thing is for sure - we will consume some kind of fat. It can't be helped we will always have some kind of fat good or bad in our diets. Given that how do we control the results of consuming fat - weight increase.

I have 10 tips that will help with this dilemma. These tips will actually help you burn fat, and that means eventually either losing weight or maintaining your weight.

*Start exercising early in the morning. Really jump start your metabolism by working out in the morning. As you get use to doing your work out in the AM, speed it up a bit. Instead of listening to Mozart, listen to Michael Jackson. Get your heart pumping and really get into your exercise. Studies show that people who use aerobic type activity as part of their work up burn fat even when they are NOT working out!

*If you are cleared by your doctor, pick up the running bug! Running is one of the best ways to burn fat. If you are able to run at least 4 hours a week, you will burn fat even when you are not running according to a new study from Yale University.

*For you walkers here is a great way to burn fat - wearing a weighted vest which is the equivalent of 10% of your body weight is a great way to burn fat and calories by about 8%!

*Increase your protein. Eating a protein-packed breakfast and lunch helps you burn more post-meal fat than if you eat lower-protein meals, according to Australian research.

*Try Aromatherapy - according to the Smell and Taste Treatment and Research Foundation in Chicago, studies have shown that if you smell strawberries or even buttered popcorn you are going to burn more calories than if you were to sniff neutral odors.

*Alternating a highly aerobic workout, with a slower work out that will involve stretching and weights will burn more calories than sticking with just one kind of exercise. Mix your exercise regime up with cardio, weights and stretching.

*According to Lyssie Lakatos, R.D., author of "Fire Up Your Metabolism', jump start up your metabolism by drinking at least five 5 ounce cups of green tea a day - two cups of coffee can have the same effect.

*Here is something important for your calorie counters and dieters. Stay above 1200 calories, anything less than that can really slow your metabolism. If you are on a diet be careful to cut you calorie intake gradually. When you cut your calories too quickly it will slow down your metabolism.

*Some of the best snack to cut fat and boost your metabolism are almonds,cherries, yogurt, grapefruit, whole grains, and spicy foods.

*Make sure you get plenty of vitamin D and C. Both vitamins help to burn fat. Go for 400-500 mg of C and 800mg of D. Supplements are good but if you can get them from eating foods rich with vitamin C and D that is even better.

Try these tips and you will see they will make a difference. There are many more tips and I will be sharing them with you as we go along this journey to wellness.

Lynnis of PraiseWorks:

Blessings Always, Lynnis Woods-Mullins CEO, Founder - Praiseworks Health and Wellness Coach

Tuesday, April 26, 2011

Be Transformed - Daily Devotional, by Erica Jefferson

I have read today's verse many times but today it jumped out at me like never before. Proverbs 21:31 says, "The horse is prepared for the day of battle, but deliverance is of the Lord." Wow! This verse shows us a couple of things.

First, that it's necessary to be prepared. Preparation means that when we show up to battle, we are equipped. You may want to move to the next season in your life. You might have become a bit anxious after seeing the vision and the promise that God has for you. My question to you is, are you ready?

Before you shout yes, think about what you have done to prepare. What habits are you exhibiting right now? Are you seeking the Deliverer (God) as you prepare? If so, you better shout for joy because after the preparation, this verse shows us that deliverance is of the Lord!

This means you don't have to go into the battle field alone. You have to get prepared and let God bring the deliverance. God will soften the hearts of the right people, open the right door and send the right resources. Your job is to be prepared to receive what He has in store.

I pray that this message blesses you. Be Inspired! and have a blessed and productive day!

Submitted by Erica Jefferson of

KBWA Member Spotlight - Chris Creekpaum & Purs-onality Purses!

"Purse-onality Purses!" is a small business owned by the mother and daughter team of Chris and Kayla Creekpaum. They started the business so they could work together while creating a fun and unique business.

They host in-home purse parties and fundraisers. They have a wide variety of purses and Bible bags. They have an inventory of over 500 purses. They will bring about 150 purses and Bible bags to your home or event.

If you are looking for a new fun way to raise money for your cause, Purse-onality Purses! is for you. They will host a purse party fundraiser for you, and then donate a percentage of their profits to your fundraiser.

Chris being a single mom wanted to incorporate her daughter into the business as much as possible. Kayla started working with her mom when she was twelve. Kayla, over the last four years has learned the in’s and out’s of small business ownership. She has learned everything from speaking at the parties to managing the money. Chris firmly believes teaching her daughter the core values of small business ownership will help Kayla throughout life.

Chris believes if you have a dream of owning a business to follow that dream! “It doesn’t have to be complicated. Anyone can do it. You own your business, it doesn’t own you. You can do it!” Says Chris.

From her unique purses to her passion to teach her daughter and others the power of a dream, Chris has a vision to follow her own dream and she is doing it one purse at a time. You can contact Chris at

Member Spotlight written by Diana DeAndrea-Kohn - a small business owner and writing in Kirkland, WA. For writing projects, you can reach her at or her business website is

Monday, April 18, 2011

KBWomen Radio Interview w/Erica Jefferson of Be Inspired!

Have you ever found your calling twin? I did...and her name is Erica Jefferson! Listen as I interview her on KBWomen Radio about her book and inspirational website for women:
KBWomen Radio Interview w/Erica Jefferson of Be INspired 04/18 by CWA Radio | Blog Talk Radio

posted by Krista Dunk

Tuesday, April 12, 2011

Oh No! It's an Audit!

Oh No! It’s An Audit! by Diana DeAndrea-Kohn

Every day I walk out to get the mail hoping for a check. Most days it’s just more bills, but I still have hope. One day, as I quickly flipped through the mail, I noticed something I don’t usually see. It was a thick envelope from the Department of Revenue.

“Oh no!” I let out.

As I opened it, I felt the fear welling up inside me. Please don’t let this be an audit. Please don’t let this be an audit. I pulled out the letter. Sure enough, it’s an audit.

I rushed into the office to tell my bookkeeping client he was being audited. He assured me it would “be fine.” Be fine? Be fine! Does he not understand what is at risk here? I left his office and ran down to schedule my appointment with the auditor.

As I called to set the appointment I realized my client is like most business owners. There isn’t time to see the seriousness of this event. We all fear an audit, but we don’t prepare as we should. And that, in the long run, will cost.

The thick envelope was filled with instructions. The auditor had a list of everything he needed. I did everything I could to prepare. I gathered every piece of information he wanted. I had everything laid out for him. I cleared my whole day to be there to answer any questions for him. The audit went great. The damage was minimal.

Going through this, I learned some things that could help other business owners.

  • Time Time Time. Take the time to gather all the information the auditor requests. The less the auditor has to hunt for the better. Respect their time. Be prepared. Have everything they need.

  • Don’t delay. Schedule your appointment as soon as possible. The longer you take to have the audit the more stressed out you can become. Save yourself the stress. You already have enough to worry about.

  • Save everything. Make sure you keep all receipts. I know, it’s easy to lose a receipt. They seem so unimportant. But you must realize your receipts are money. If you don’t have a receipt you can’t prove you paid sales tax. If you can’t prove it, you may be charged again. That is worth repeating. If you can’t prove you paid sales tax, you will be charged sales tax again. Your receipts are money. Would you throw your money away?

  • Know your business tax regulations. I understand it’s not very exciting to run around learning tax code. But knowing it could save you thousands of dollars. Take an hour to learn what is taxable and what isn’t. What should you pay tax on verses what you shouldn’t? When do you charge tax? The Department of Revenue has booklets for different industries. It tells you all the different rules and regulations for your business. There are some weird off the wall rules out there. The average small business owner might not know every regulation. With that, some mistakes could happen. Take the time to learn your regulations.
There are many things we have to do on a day to day basis. It’s hard to keep track of each receipt and know every rule. It’s in our best interest to protect ourselves and our business. If we don’t do it, who will?

Diana DeAndrea-Kohn is a small business owner and writing in Kirkland. For writing project you can reach her at or her business website is .