Rose of Sharon Jewelry

1-2-3-and more! Grab a lawn chair and start counting – fireflies that is. You can enjoy a lovely evening and help out science learn if fireflies are disappearing.

Scientists from the Museum of Science, Boston are trying to determine whether the glowing firefly is disappearing. By gathering data from volunteers from over 700 volunteers across the U.S.

There are over 200 firefly species found east of the Rockies (sorry folks, they aren’t in the West). A chemical reaction in their body creates twinkles in yellows, greens and pale blues.

Volunteers have a tough job – they are require to spent at least 10 minutes a week counting fireflies, noting their light patterns and various colors. They are still in need of volunteers and this would be a great family project.

The goal is to build a 10-year database of information for scientists to review. They started in 2008 and that data is online at Firefly Watch for everyone to review.

Kids love fireflies and an after-dark picnic would be a wonderful way to bond and learn about science. You can even observe them in your pajamas in your own backyard!

Growing up in Oregon, I never saw a firefly. I was lucky to spot my first firefly during a business trip to Indiana in my late 30s! I immediately became a kid again!

Southern states still have fireflies in the evening to take  some time to stop and watch. If firefly season has ended in your area, you can still volunteer early for next season.

Learn more about the Firefly Watch and become a volunteer before the season ends.

Sharing today more great historic lighthouse vacations. Learn about great destination spots in Florida and Virginia in Mellow Monday, Part 3.

Florida Lighthouses

In the 1820s, the little town of St. Marks on Florida’s western panhandle was an important port for shipping agricultural products from middle Florida and south Georgia to the rest of the country. But boats leaving St. Marks often ran aground in the muddy shallows of the Apalachee Bay and the St. Marks River. The whale-oil lamps of the St. Marks Light, first lit in 1831, guided boats safely through the shallows.

Today, the historic light is a major attraction at the St. Marks Unit of the St. Marks National Wildlife Refuge, celebrated for its fishing, hiking, butterfly watching and birding. Boat ramps and nature trails help make this stretch of Gulf Coast popular with outdoor enthusiasts.

A seven-mile drive winds from the refuge visitor center through fresh and brackish water impoundments to the foot of the Apalachee Bay, near the lighthouse. The lighthouse is open to the public only a few days a year during special events. Future dates the lighthouse will be open for tours include during the annual Wildlife Heritage and Outdoors Festival on Saturday, February 5, 2011, and Florida Lighthouse Day on Saturday, April 23, 2011. Even when the refuge is closed, however, visitors can get a great view of it from the refuge.

The refuge charges a $5 entrance fee; the fee is waived for visitors with a federal Duck Stamp or annual pass. A plan to transfer lighthouse ownership from the U.S. Coast Guard to the refuge is near completion. Tours. For more information, visit http://www.fws.gov/saintmarks/ or call 850-925-6121.

Cedar Key Light, located on Seahorse Key offshore from Cedar Key, Florida, was built in the mid-1850s in the hope that development would bring settlers to the area. The light now beckons travelers to the Cedar Keys National Wildlife Refuge, a national treasure known for its colorful birds, its marine life and its history. The refuge’s 13 coastal islands, reachable only by boat, provide feeding, nesting and breeding grounds for more than 20,000 wading birds such as ibis and egrets.

The light sits on the highest Pleistocene dune on the Gulf Coast. Since 1952, the University of Florida has used the lighthouse as a marine research center. Cedar Key Light is open to visitors only twice a year. Once, on a Saturday in July (the date varies with tide schedules), and again during the third week of October in conjunction with National Wildlife Refuge Week and the Cedar Key Seafood Festival.

A boat ramp in the town of Cedar Key, a base for commercial and sports fishing, is the closest access point to the refuge islands. The town charges a fee to use the ramp. Boat rentals and tours are also available from concessionaires. For more information, visit http://www.fws.gov/cedarkeys/ or call 352-493-0238.

Virginia Lighthouse

Assateague Lighthouse, surrounded by Chincoteague National Wildlife Refuge on Virginia’s Eastern Shore, is popular with tourists for its history, abundant wildlife and rich refuge lore. Built in 1833, the original lighthouse was only 45 feet tall. Found too short, it was rebuilt in 1867. The lighthouse now stands at 154 feet above high water mark on the Virginia portion of Assateague Island.

More than 320 species of birds have been recorded on this barrier island refuge, which has been designated a Globally Important Bird Area and a National Audubon Society Top Ten birding hotspot. Its resident species include the bald eagle and piping plover. Famously, the refuge is also home to the famous wild Chincoteague ponies, descended from horses presumed to have swum ashore from Spanish galleons that foundered off the coast in the 15th and 16th centuries.

Lighthouse tours are offered by the Chincoteague Natural History Association on Fridays, Saturdays and Sundays between 9:00 a.m. and 2:30 p.m. from April 3 through June 14 and from October 1 through November 29. Entry fees are $2 for children, ages 2-12 and $4 for adults. Fees support the maintenance and restoration of the lighthouse. From June 18 through September 28 the lighthouse is open Thursday through Monday from 9:00 a.m. to 2:30 p.m.

The refuge maintains several miles of trails for hiking and biking and a loop wildlife drive. The Lighthouse Trail, a quarter-mile foot path through the woods to the lighthouse, is for walkers only. The refuge charges an $8-per-car entrance fee. Adjacent Assateague Island National Seashore, managed by the National Park Service, offers beach parking and bathhouse facilities. For more information, visit http://www.fws.gov/northeast/chinco/ or call 757-336-6122.

For a map of all National Wildlife Refuges and a detailed description of what each has to offer, visit http://www.fws.gov/refuges/.

The mission of the U.S. Fish and Wildlife Service is working with others to conserve, protect and enhance fish, wildlife, plants and their habitats for the continuing benefit of the American people. We are both a leader and trusted partner in fish and wildlife conservation, known for our scientific excellence, stewardship of lands and natural resources, dedicated professionals and commitment to public service. For more information on our work and the people who make it happen, visit www.fws.gov.

Would love to hear about your visits to any of the historic lighthouse landmarks in this 3 part series or your own discovery!

Let’s focus on ways to corral your stress and create more mellow days. My brain has been spinning from computer problems and changes.

When you’re blood is boiling, your head is pounding and you think you’re going to explode at the next person or pet who crosses your path, you need to have a quick release valve.

Here are 5 ways to quickly add some mellow to your day.

1. Breathe! When you are stressed you tend to take shallower and quicker breathes. This leaves your brain with inadequate oxygen.
   1. Sit or stand straight.
   2. Breathe in through your nose to the count of 5.
   3. Slowly exhale through your mouth to the count of 8.
   4. Repeat as necessary.
2. Jump into a comfy pair of walking shoes and walk briskly around the block. Add the deep breathing techniques above to amplify the positive effects.
3. Put on some favorite upbeat tunes and dance around the room. Grab your toddler and swirl around until both of you are laughing.
4. Smell something soothing. Soothing scents such as lavender are calming. Other scents such as cinnamon or peach which bring back great memories can lower your stress levels.
5. Put on a sad movie and have a good cry. Crying releases stress-related hormones. Women especially respond to a “good” cry.

A BONUS Relaxation Tip

Put on some dirt-digging clothes, grab a trowel, bend down and pull a weed or two or  three until your garden is tidy and your body feels a that good sense of fatigue gardeners enjoy!

May you experience days that aren’t mellow. Remember a life lived on a single plane (either all up or all down) is either totally chaotic or totally depressing.

Adequate sleep is a life supporting necessity.  Once upon a time, I wrote a booklet on sleep. Here’s 10 tips to help you improve your sleep.

1. Unplug yourself at least 30 minutes before going to bed. New research shows that electronics (computer, video games, PDAs, smart phones and TV) stimulate a part of the brain that needs to be “calm” for optimum sleep.
2. Sit in silence for 15 minutes. Breathe deeply through your nose and slowly through your mouth. Concentrate on your breathing
3. Find a comfortable set of earplugs. These will muffle unwanted noises (including a partner’s snoring) without eliminating important sounds. Our cave ancestors had to be on high alert against predators. Even seemingly insignificant sounds can be sensed while asleep. Give earplugs a try even if you believe your bedroom is quiet at night.
4. Keep it cool. Temperature plays an important role in sleeping, Your body automatically lowers your temperature during sleep to an optimal state. A moderately cool room is best. During menopause, you may need to keep the room even cooler to offset hot flashes.
5. Lean forward when urinating to completely empty the bladder. This will help minimize nightly trips to the bathroom.
6. Wear socks to bed. Studies have shown that warm feet contribute to sound sleep by reducing night awakenings.
7. Apply fragrance at bedtime. Aromatherapy relaxation principles can help you sleep better. Lighter natural fragrances such as lavender, vanilla and citrus are good choices but don’t over do it. You can also find linen sprays in special sleep formulas.
8. Don’t use alcohol as a sleep aid. You may fall asleep faster, but it won’t be restorative sleep.
9. Eliminate the distractions from your bedroom. When you see a stack of bills, unfolded laundry or other chores, your body automatically tenses up. The only items that surround you in your bedroom should be peaceful, beautiful and calming. Your bedroom should only be for sleeping and sex.
10. Talk to yourself out loud. Some brains disconnect better when thoughts are verbalized. Avoid negative self-talk and concentrate on encouraging yourself. Statements such as “I can change my life” or “I am going to breathe deeply and tell my boss the truth” are then “put to sleep.”

Most Americans are sleep deprived. A good night’s sleep is a critical for your health, productivity, memory and safety. You must make it a priority in your life.

The more time pressed you feel – the more you need optimum sleep. Often poor sleep is created by poor habits. New habits typically take 2 or 3 weeks to create so get started creating good sleep habits tonight!

If your DIY efforts aren’t effective, see your doctor for assistant. But remember that sleeping pills aren’t the only answer and often come with their own health risks. Good night!

May you find peace at night!

Women are bombarded with messages telling us we are too old, too fat, too something… This great video from Anita Renfroe is not only funny but a powerful way to teach girls and women that they are beautiful no matter what!

Watch, sing along, laugh and love yourself today!

Share your Feel Good motivational ideas, songs, etc. To leave a comment – click the left column link.

Naps aren’t only for kids. Power napping increases productivity, stores memories, stimulates creativity & improves your health. 

Just got up from a great nap! Naps are important in my life. I don’t nap often but when I do I want it to be worth the time I '”steal” from the workday.

One  Harvard study showed a 45-minute nap improved  learning and memory abilities. Another study of pilots showed that in-flight naps (while the co-pilot is flying the jet) increased alertness by 54% and productivity by 34%. A 60-minute nap (this is considered a very long nap for refreshing purposes) can have a positive effect for up to 10 hours afterwards.

Famous Nappers

Still not convinced napping is a good thing? Here are some famous nappers who discovered its power.

1. Albert Einstein
2. Leonardo Da Vinci
3. Thomas Edison
4. Eleanor Roosevelt
5. John F. Kennedy
6. Winston Churchill
7. Napoleon Bonaparte
8. John D. Rockefeller
9. Ronald Reagan
10. Dr. Andrew Weil

Napping 101

Almost 70% of all Americans are sleep-deprived. Napping can  be a great balance for this harmful lack of sleep. Remember napping is not being lazy.

1. Find a cool, quiet and dark spot where you’ll be undisturbed.
2. Try to lay down as it takes up to 50% longer to fall asleep upright. If you are sleeping upright (i.e. on a plane), use a travel neck pillow to keep your neck upright.
3. Wear ear plugs (you’ll still hear emergency situations) and a sleep mask (blocks out light).
4. Drink a cup of caffeinated coffee before you nap. It takes 20 – 30 minutes for the caffeine to kick in. You and your coffee will be alert at the same time!
5. Set an alarm clock so you don’t exceed the optimum 20 – 45 minutes.
6. Breathe slowly and deeply to calm yourself down and “push” away work or other stressful thoughts.
7. Test for your personal “optimum” nap time. Keep a journal on how long it took you to regain alertness, how long you felt refreshed and whether it disrupted evening sleep. In 20 minutes, you’ll have moved into Stage 2 of the sleep cycle so you’ll be more alert upon waking.
8. Find your best nap time. Most people find they are drowsy between 1 and 3 p.m. If you are naturally an early bird, your best nap time is usually 1 to 1:30 p.m. If you are a night owl, your best nap time is usually 2:30 to 3 p.m.  However, if I nap that late I’ wouldn’t go to bed until after 2 a.m. Your nap journal will help you  find the best time.
9. Don’t jump up immediately. Sit up slowly, take a moment to stretch, breathe deeply, drink a glass of water and get some fresh air and natural sunlight. This helps you avoid the groggy disorientation some people experience after napping.
10. Some people find soft music in the background helps.
11. Don’t try to force yourself to sleep. If your mind is clear from worries and stress, just enjoy the quiet time. If not, get up and use the time for a quiet activity like reading a book or soaking in the tub.
12. Don’t feel guilty about napping – you are in great company (see below).

Bonus Tips for Dads/Mom with Small Children

1. Use babies naptime to recharge yourself. Sleep deprivation is a way of life for new parents. Don’t use the time to catch up with the laundry – use it to make yourself a better parent with a nap.
2. Don’t nap together. While this may be a wonderful feeling, it can also be hazardous for babies and infants. Parents have been known to roll over and trap their child among fluffy blankets, pillows or sofa cushions and smother them.

Take a nap – you’ll be glad you did and so will your family!

del.icio.us Tags: sleep,naps,napping,power naps,daytime sleep,famous nappers,Mellow Monday

Cloudy today so I’m sharing  a comfort food favorite with sausage (anything with sausage is our family favorite) for Mellow Monday.

This easy-to-make sausage casserole is a great filling dish – just add a veggie filled salad and crispy garlic bread and you’ll be smiling all evening.

Roasted Italian Sausages with Tomatoes and White Beans

• 2-1/2 pounds sweet Italian sausage links (pork or turkey), cut into 2- or 3-inch pieces
• 3 pints cherry tomatoes
• 1 medium-large onion, cut into 1-1/2 inch chunks
• 4 garlic cloves, sliced
• 3 tablespoons extra-virgin olive oil
• 1-1/2 tablespoons balsamic vinegar
• 2 teaspoons dried theme leaves
• 2 whole bay leaves
• Salt and pepper
• 3 – 16 ounce cans white beans, such as cannellini, drained, with 1/2 cup of liquid from the beans reserved

Adjust oven rack to lowest position and, 5 minutes before you are ready to put the food in, turn the oven on to 425 degrees.

Mix everything but beans and their reserved liquid in a roasting pan. Set pan in oven. Roast until sausages are brown and tomatoes have reduced to a thick sauce, about 45 minutes.

Remove from oven, stir in beans and reserved liquid, and continue cooking until casserole has heated through, about 10 minutes longer. Remove bay leaves and transfer to a large serving bowl.

Serves 8 – 695 calories with pork sausage or 425 calories with turkey sausage

Not a “diet” meal but will “cure” the rainy, cloudy day blues.

I’d love to have you share a favorite recipe or leave comments on this Fullen Family comfort meal.

The path of the Buddha to enlightenment is a great lesson for everyone – regardless of religious beliefs. Many Westerners have found tremendous serenity by bringing Buddhist practices into their own lives.

The Buddha, seen now on PBS, is a visually beautiful and straight forward documentary of the journey of  the wealthy prince, Siddhartha, to enlightenment. Presented by filmmaker David Grubin and narrated by Richard Gere, this 2-hour presentation features his Holiness the Dalai Lama and contemporary Buddhist scholars. 

The film uses centuries old artworks to tell the story of Siddhartha becoming the Buddha as he explores the universal human condition.

The brass statute on the left shows the Buddha under the Bodhi tree where is began his teaching.

The PBS site offers additional support materials such as a timeline of Buddha’s life and maps of his journeys.  Useful teaching and educational resources are available on the PBS site. You’ll find them very helpful in expanding your knowledge of the Buddha and Buddhism.

Some people classify Buddhism as a philosophy as opposed to a religion as it does not depend upon a belief in a God or supernatural being. The Buddha was very adamant that he was not a god. But the philosophy vs.  religion controversy usually has little to do with the study and integration of Buddhism into a Western life.

My favorite book on Buddhism for Westerners is That’s Funny, You Don’t Look Buddhist: On Being a Faithful Jew and  a Passionate Buddhist by Sylvia Boorstein. You don’t have to be Jewish to connect with her Western take on Buddhist philosophy. You can find it used on Amazon (link below) for under $1.00

The documentary premiered April 7th on PBS. Check your local channel listings for future showings. You can also watch the a streaming video of the film on the PBS.org site. Through the Shop PBS store, The Buddha is available on DVD. Amazon (link below) will begin shipping this DVD on 4/27/10.

Buddhist beliefs seem to go along with an increased interest in living a life with deeper connection to all life forms and Mother Earth. The number of Americans,  who identify themselves as Buddhist, has grown by over 200% in the last few decades. Buddhism is now the 4th largest religious practice in the U.S.

A Few Favorite Buddhist Quotes

• Thousands of candles can be lit from a single candle,
  and the life of the candle will not be shortened.
  Happiness never decreases by being shared.

• Words have the power to both destroy and heal. When words are both true and kind, they can change our world.

• "Look at children. Of course they may quarrel, but generally speaking they do not harbor ill feelings as much or as long as adults do. Most adults have the advantage of education over children, but what is the use of an education if they show a big smile while hiding negative feelings deep inside? Children don’t usually act in such a manner. If they feel angry with someone, they express it, and then it is finished. They can still play with that person the following day." — Dalai Lama XIV