Good Manners are a part of Good Health
This sign is posted at a golf club in California:
posted by Paul Maclauchlan @ 7:10 AM
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Friday, June 19, 2009
Friday, June 05, 2009
10 Food and Nutrition Affirmations
In my previous posting about Using Self Talk to Conquer Any Goal, I revealed how positive affirmations can combat and eliminate negative thinking. This article looks at how you can harness the power of affirmations and create positive food and nutrition habits.
When you have "convenience" food bombarding you from every direction, it can be difficult to choose healthy options and give your body the nourishment it needs. Too often we make the negative choice.
When you have positive daily reminders and effective self talk tools at your disposal, you will find that eating the right foods and feeding your body the best fuels becomes a lot easier.
Of course, there will always be temptation, but when you equip yourself with anti-temptation tools, you will be able to quickly re-focus your mind on your greater goal of getting healthy!
Using Affirmations to Make the Healthy Food and Nutrition Choices
When everyone around you at the office is indulging in burgers, fries, and sugary drinks, it's awfully tempting to join in, isn't it?
But what if you could stop that temptation in its tracks and actually choose to make a healthy choice? You don't need me to tell you that fatty and sugary choices are not the kinds of food that your body needs - you need to tell that to yourself!
It can be hard in moments of temptation to make the right choice, but with the help of positive affirmations, you can re-train your brain to replace the desire for junk food with a desire for healthy choices.
Affirmations help you stick to your diet, say no to temptation and eat nourishing and satisfying foods. How? By replacing the negative spiral of thoughts in your mind with powerful, positive ones.
But first you have to believe that it is possible to gain control over your thirsts, desires and cravings. The first step in making a lasting change in your life is to make the commitment to success. Are you committed? Do you believe that you can overcome your cravings?
Once you've set your commitment in stone, you're ready to learn these 10 affirmations to get you through moments of weakness.
10 Food and Nutrition Affirmations
Before reading the list below, you should know that affirmations are most successful when you internalize the saying by repeating it frequently. Whether you're having a good or bad day, you need to be constantly repeating these positive statements in your mind. Temptation will strike when you least expect it, so it's better to be prepared! Also, affirmations will not change your habits in a day. It took all of your life to get you they way you are today, if you want real change you will commit one month to repeating these positive affirmations at least three times every day... out loud.
When you look at these food and nutrition affirmations, they may seem like ideals - behaviors and thoughts that you only wish you could have - but each time you affirm them to yourself by saying them aloud, you're slowly changing your mindset. Over time, these ideals will become your reality through your thoughts and actions.
But remember, you must first believe you can change. Once you make the commitment to your success, you will change your attitudes about food and you'll be thankful you did!
... and just imagine what you will be capable of doing next...
When you have "convenience" food bombarding you from every direction, it can be difficult to choose healthy options and give your body the nourishment it needs. Too often we make the negative choice.
When you have positive daily reminders and effective self talk tools at your disposal, you will find that eating the right foods and feeding your body the best fuels becomes a lot easier.
Of course, there will always be temptation, but when you equip yourself with anti-temptation tools, you will be able to quickly re-focus your mind on your greater goal of getting healthy!
Using Affirmations to Make the Healthy Food and Nutrition Choices
When everyone around you at the office is indulging in burgers, fries, and sugary drinks, it's awfully tempting to join in, isn't it?
But what if you could stop that temptation in its tracks and actually choose to make a healthy choice? You don't need me to tell you that fatty and sugary choices are not the kinds of food that your body needs - you need to tell that to yourself!
It can be hard in moments of temptation to make the right choice, but with the help of positive affirmations, you can re-train your brain to replace the desire for junk food with a desire for healthy choices.
Affirmations help you stick to your diet, say no to temptation and eat nourishing and satisfying foods. How? By replacing the negative spiral of thoughts in your mind with powerful, positive ones.
But first you have to believe that it is possible to gain control over your thirsts, desires and cravings. The first step in making a lasting change in your life is to make the commitment to success. Are you committed? Do you believe that you can overcome your cravings?
Once you've set your commitment in stone, you're ready to learn these 10 affirmations to get you through moments of weakness.
10 Food and Nutrition Affirmations
Before reading the list below, you should know that affirmations are most successful when you internalize the saying by repeating it frequently. Whether you're having a good or bad day, you need to be constantly repeating these positive statements in your mind. Temptation will strike when you least expect it, so it's better to be prepared! Also, affirmations will not change your habits in a day. It took all of your life to get you they way you are today, if you want real change you will commit one month to repeating these positive affirmations at least three times every day... out loud.
- I can neutralize my bad habits with good food, exercise and healthy living.
- I am proud to reach out to my support network instead of leaning on food for comfort.
- I am losing weight for me because I love me.
- I set aside time just for me.
- My good health and productivity are the rewards for the nourishing foods I eat.
- Weight gain happens over time, so my weight loss equally requires time, patience and lifestyle changes.
- I use self-care, not self-control.
- The more I take care of myself, the better I feel.
- I am firmly committed to staying active and healthy.
- I deserve a healthy body and mind.
When you look at these food and nutrition affirmations, they may seem like ideals - behaviors and thoughts that you only wish you could have - but each time you affirm them to yourself by saying them aloud, you're slowly changing your mindset. Over time, these ideals will become your reality through your thoughts and actions.
But remember, you must first believe you can change. Once you make the commitment to your success, you will change your attitudes about food and you'll be thankful you did!
... and just imagine what you will be capable of doing next...
posted by Paul Maclauchlan @ 10:25 AM
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Thursday, June 04, 2009
Using Positive Self-Talk to Conquer Any Goal
Do you feel you sometimes talk yourself out of success? Just as you start to set goals, do you get nagging thoughts about how you aren't up to the task or how you simply aren't qualified to carry it through? Are you paralyzed by doubt?
If you have ever experienced any of these situations, you need to change the way you respond to your inner dialogue. Your inner dialogue is what you say to yourself. Instead of telling your mind to obey your negative commands, you can use positive self-talk to counter the negativity and overcome nearly all anxious thoughts.
You don't turn away from the negative... you run away!
Setting Goals and Sticking to Them with Positive Self-Talk
Are you initially filled with excitement when you first set goals for yourself? Are these thoughts then followed by self-doubt and self-defeating thoughts that stop you in your tracks before you even get started? You are excited, then scared, then pumped, then nervous, then gung-ho, then doubtful... and that's the first five minutes.
It can be difficult to make the most of your life when you are constantly talking yourself out of being a success. It can be frustrating and discouraging to have these thoughts constantly plaguing you. Many of us, in fact, don't even realize we have them! All we know is that we don't have the confidence to stick to our plans and reach our goals.
But there is another way!
Positive self-talk is an effective way to set goals and ensure that you stick to them, even if you have never been able to do this before. The way this works is that you decide what goal is important to you, and then you plan the logistics of how you are going to attain this goal. When self-doubt starts kicking in, you will respond with affirmations that prove your success without surrendering to the negative pressure. Since you're reading this article, it's clear that you're no quitter and you're certainly not a failure, so start believing in yourself! I believe you can accomplish anything you decide to do.
Re-Programming Your Mind
Affirmations are essentially positive statements that re-program the mind for positive outcomes. The moment you have a self-defeating thought you counter that negative with a motivating statement. An example of a positive affirmation is: "I am worthy of great success," or "I see myself in the winner's circle." What this does is replace negativity with thoughts that will help you move toward your goals instead of further away from them.
Positive self-talk is easier to implement than you might think. Right now you may not be aware of the severity of the negative dialogue within your mind. However, once you begin with positive self-talk, you will realize how you are self-sabotaging your goals right from the minute that you make them. The self-talk process will open your eyes to exactly how much this inner conversation has been interfering with your life. You'll begin feel hopeful that you can now set goals and surpass them.
Through positive self-talk you will be able to set long and short-term goals for yourself. And when you use affirmations, you'll have a proven tool to help you push yourself further than ever before. Learning to quiet negativity with positive thoughts is a great move toward setting and attaining future goals with ease.
In my next article, I'll give you some affirmations for better nutrition. See you then!
If you have ever experienced any of these situations, you need to change the way you respond to your inner dialogue. Your inner dialogue is what you say to yourself. Instead of telling your mind to obey your negative commands, you can use positive self-talk to counter the negativity and overcome nearly all anxious thoughts.
You don't turn away from the negative... you run away!
Setting Goals and Sticking to Them with Positive Self-Talk
Are you initially filled with excitement when you first set goals for yourself? Are these thoughts then followed by self-doubt and self-defeating thoughts that stop you in your tracks before you even get started? You are excited, then scared, then pumped, then nervous, then gung-ho, then doubtful... and that's the first five minutes.
It can be difficult to make the most of your life when you are constantly talking yourself out of being a success. It can be frustrating and discouraging to have these thoughts constantly plaguing you. Many of us, in fact, don't even realize we have them! All we know is that we don't have the confidence to stick to our plans and reach our goals.
But there is another way!
Positive self-talk is an effective way to set goals and ensure that you stick to them, even if you have never been able to do this before. The way this works is that you decide what goal is important to you, and then you plan the logistics of how you are going to attain this goal. When self-doubt starts kicking in, you will respond with affirmations that prove your success without surrendering to the negative pressure. Since you're reading this article, it's clear that you're no quitter and you're certainly not a failure, so start believing in yourself! I believe you can accomplish anything you decide to do.
Re-Programming Your Mind
Affirmations are essentially positive statements that re-program the mind for positive outcomes. The moment you have a self-defeating thought you counter that negative with a motivating statement. An example of a positive affirmation is: "I am worthy of great success," or "I see myself in the winner's circle." What this does is replace negativity with thoughts that will help you move toward your goals instead of further away from them.
Positive self-talk is easier to implement than you might think. Right now you may not be aware of the severity of the negative dialogue within your mind. However, once you begin with positive self-talk, you will realize how you are self-sabotaging your goals right from the minute that you make them. The self-talk process will open your eyes to exactly how much this inner conversation has been interfering with your life. You'll begin feel hopeful that you can now set goals and surpass them.
Through positive self-talk you will be able to set long and short-term goals for yourself. And when you use affirmations, you'll have a proven tool to help you push yourself further than ever before. Learning to quiet negativity with positive thoughts is a great move toward setting and attaining future goals with ease.
In my next article, I'll give you some affirmations for better nutrition. See you then!
posted by Paul Maclauchlan @ 7:05 PM
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Monday, June 01, 2009
Marlise Karlin offers Five Tips for Living Life Well
Being healthy isn't only about how we treat our bodies. Marlise Karlin has a unique ability of rebooting people through their experiencing The Simplicity of Stillness®. In this guest article, Marlise offers us five simple tips for living life well -- that cost nothing, but are invaluable in making the journey of life more enjoyable and balanced.
Millions of people find themselves overloaded with responsibilities and distractions in their complicated lives, and although they try to stay healthy from a physical standpoint by eating well, exercising and getting enough sleep, they are only nurturing their bodies, but neglecting to nurture their minds and spirits as well.
Marlise Karlin offers Five Simple Tips for Living Life Well
Reboot Yourself by Nurturing Your Body & Mind
#1: Breathe Into the Moment
In the midst of a busy day, take a few moments to find stillness. Slow your pace, breathe deep, and refocus your attention away from the mind-chatter. Instead, reflect on what is most meaningful to you in life, and carry those inspirational thoughts with you throughout your day.
#2: Take Inspired Action
Being in constant reaction mode will leave you feeling exhausted & unfulfilled. After taking a moment of reflection and stillness, follow through with the necessary steps to achieve the goals you set forth for the day. If a disruption occurs, acknowledge it and look for a solution, rather than allowing it to derail you. Notice how your new focus helps you to stay on track with greater ease.
#3: Water Your Garden
Truly acknowledge the people in your life for the value they bring to you and the world. As with a garden, relationships need to be nurtured and appreciated. With even a sprinkling, the relationship will bloom – and the beauty of what is given will return to you tenfold.
#4 Be Aware of Your Attitude
Notice how you feel and how you radiate those feelings outward. If you have a positive attitude, people will not only gravitate to you, but it might even help change the attitude of others from negative to positive. If you are projecting love, generosity and hope, others may follow your lead. Realize how what you give comes back to you!
#5 Make Choices
Acknowledge that you have the ability to make choices that will keep you moving forward toward your overall vision, rather than letting other people, or life’s circumstances distract you from staying focused on what matters most. Choose what moves you toward your goals that give you the greatest rewards – inside and out.
“People are running at a hundred miles an hour, racing with the clock, trying to squeeze in ways to stay healthy and fit,” said Marlise Karlin. “It’s important to realize it only takes a few minutes a day to completely reboot ourselves by nurturing both mind & body to become more balanced and healthy.”
ABOUT MARLISE:
Marlise Karlin is a person just like you and me who focuses on rebooting people by experiencing The Simplicity of Stillness. After a series of profound experiences shifted her perception of life, Marlise developed simple methods for people everywhere to reboot themselves so the journey of life can be more enjoyable.
Countless people from every culture around the world have attended Marlise’s Programs and are attesting to the extraordinary benefits that her Stillness Sessions® have brought to their lives, from experiencing a sense of peace rarely felt, to finding balance and wellbeing, from releasing years of road blocks, to discovering what they really want out of life and how to create it. Marlise’s authentic personality allows her to connect with people at a real level to bring balance to their lives through The Simplicity of Stillness.
See www.marlisekarlin.com
Millions of people find themselves overloaded with responsibilities and distractions in their complicated lives, and although they try to stay healthy from a physical standpoint by eating well, exercising and getting enough sleep, they are only nurturing their bodies, but neglecting to nurture their minds and spirits as well.
Marlise Karlin offers Five Simple Tips for Living Life Well
Reboot Yourself by Nurturing Your Body & Mind
#1: Breathe Into the Moment
In the midst of a busy day, take a few moments to find stillness. Slow your pace, breathe deep, and refocus your attention away from the mind-chatter. Instead, reflect on what is most meaningful to you in life, and carry those inspirational thoughts with you throughout your day.
#2: Take Inspired Action
Being in constant reaction mode will leave you feeling exhausted & unfulfilled. After taking a moment of reflection and stillness, follow through with the necessary steps to achieve the goals you set forth for the day. If a disruption occurs, acknowledge it and look for a solution, rather than allowing it to derail you. Notice how your new focus helps you to stay on track with greater ease.
#3: Water Your Garden
Truly acknowledge the people in your life for the value they bring to you and the world. As with a garden, relationships need to be nurtured and appreciated. With even a sprinkling, the relationship will bloom – and the beauty of what is given will return to you tenfold.
#4 Be Aware of Your Attitude
Notice how you feel and how you radiate those feelings outward. If you have a positive attitude, people will not only gravitate to you, but it might even help change the attitude of others from negative to positive. If you are projecting love, generosity and hope, others may follow your lead. Realize how what you give comes back to you!
#5 Make Choices
Acknowledge that you have the ability to make choices that will keep you moving forward toward your overall vision, rather than letting other people, or life’s circumstances distract you from staying focused on what matters most. Choose what moves you toward your goals that give you the greatest rewards – inside and out.
“People are running at a hundred miles an hour, racing with the clock, trying to squeeze in ways to stay healthy and fit,” said Marlise Karlin. “It’s important to realize it only takes a few minutes a day to completely reboot ourselves by nurturing both mind & body to become more balanced and healthy.”
ABOUT MARLISE:
Marlise Karlin is a person just like you and me who focuses on rebooting people by experiencing The Simplicity of Stillness. After a series of profound experiences shifted her perception of life, Marlise developed simple methods for people everywhere to reboot themselves so the journey of life can be more enjoyable.
Countless people from every culture around the world have attended Marlise’s Programs and are attesting to the extraordinary benefits that her Stillness Sessions® have brought to their lives, from experiencing a sense of peace rarely felt, to finding balance and wellbeing, from releasing years of road blocks, to discovering what they really want out of life and how to create it. Marlise’s authentic personality allows her to connect with people at a real level to bring balance to their lives through The Simplicity of Stillness.
See www.marlisekarlin.com
posted by Paul Maclauchlan @ 4:11 PM
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Monday, May 25, 2009
By The Numbers
Stephen Wright said, "I'm writing a book. I've got the page numbers done."
We all become complacent about our bodies and our health as we rush around living our busy, complicated lives. Pause for just a second and ask: Do I have my "numbers done"? Just some healthy lifestyle facts we all must keep in mind:
10-20
The number of pounds we could lose to lower our risk of developing heart disease.
less than 100 mg/dl
Your bad cholesterol (LDL) should be below this number... unless you've been diagnosed with a heart disease, then keep it under 70 mg/dl. LDL leads to heart attack or stroke by clogging the arteries.
more than 40 mg/dl (Men); more than 50 mg/dl (Women)
The levels your good cholesterol (HDL) should be to unclog those gridlocked arteries.
less than 150 mg/dl
Is the ideal level for blood fats in your system. Also known as triglycerides, high levels can increase the risk of heart disease developing.
between 70-100 mg/dl
This is the range your blood sugar should be measured at. Over 140 mg/dl you are a Diabetic and your life will change but not for the better.
Get your blood work done, have a physical and find out your numbers. If they aren't where they should be you are in need of a lifestyle adjustment.
We all become complacent about our bodies and our health as we rush around living our busy, complicated lives. Pause for just a second and ask: Do I have my "numbers done"? Just some healthy lifestyle facts we all must keep in mind:
10-20
The number of pounds we could lose to lower our risk of developing heart disease.
less than 100 mg/dl
Your bad cholesterol (LDL) should be below this number... unless you've been diagnosed with a heart disease, then keep it under 70 mg/dl. LDL leads to heart attack or stroke by clogging the arteries.
more than 40 mg/dl (Men); more than 50 mg/dl (Women)
The levels your good cholesterol (HDL) should be to unclog those gridlocked arteries.
less than 150 mg/dl
Is the ideal level for blood fats in your system. Also known as triglycerides, high levels can increase the risk of heart disease developing.
between 70-100 mg/dl
This is the range your blood sugar should be measured at. Over 140 mg/dl you are a Diabetic and your life will change but not for the better.
Get your blood work done, have a physical and find out your numbers. If they aren't where they should be you are in need of a lifestyle adjustment.
posted by Paul Maclauchlan @ 8:52 PM
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Saturday, March 21, 2009
Lemon Squeezer
In Ottawa, a local bar was so sure its bartender was the strongest man around that it offered a standing $1000 bet. The bartender would squeeze a lemon until all the juice ran into a glass and hand the lemon to a patron. Anyone who could squeeze one more drop of juice out would win the money.
Many people had tried over time (lumberjacks, truck drivers, miners etc.) but nobody could do it.
Then one day this scrawny little man came into the bar, wearing thick glasses and a polyester suit, and said in a tiny squeaky voice, "I'd like to try the bet."
After the laughter had died down, the bartender said okay, grabbed a lemon, and squeezed away. Then he handed the wrinkled remains of the rind to the little man.
But the crowd's laughter turned to total silence as the man clenched his fist around the lemon and six drops fell into the glass.
As the crowd cheered, the bartender paid the $1000.00 and asked the little man, "What do you do for a living? Are you a lumberjack, a weight-lifter, or what?"
"Nope", the man replied, "I work for Revenue Canada."
---------
Did you know that having a home-based business can allow you increased tax deductions and lower your total tax payable?
Find out how by clicking "I want to save on my taxes!" and filling in the form.
Be smart about your taxes.
Many people had tried over time (lumberjacks, truck drivers, miners etc.) but nobody could do it.
Then one day this scrawny little man came into the bar, wearing thick glasses and a polyester suit, and said in a tiny squeaky voice, "I'd like to try the bet."
After the laughter had died down, the bartender said okay, grabbed a lemon, and squeezed away. Then he handed the wrinkled remains of the rind to the little man.
But the crowd's laughter turned to total silence as the man clenched his fist around the lemon and six drops fell into the glass.
As the crowd cheered, the bartender paid the $1000.00 and asked the little man, "What do you do for a living? Are you a lumberjack, a weight-lifter, or what?"
"Nope", the man replied, "I work for Revenue Canada."
---------
Did you know that having a home-based business can allow you increased tax deductions and lower your total tax payable?
Find out how by clicking "I want to save on my taxes!" and filling in the form.
Be smart about your taxes.
posted by Paul Maclauchlan @ 9:18 PM
1 comments
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Wednesday, November 19, 2008
Giving a Gift Card? You Better Watch Out!
News reports and email warnings are circulating warning that the gift cards you give or receive could be nothing more than useless pieces of plastic.
The USA Today newspaper reported that holders of $20 million worth of gift cards got nothing when the Sharper Image chain declared bankruptcy earlier this year. That's $20,000,000 of gift givers and receivers that were disappointed.
Bombay Company's gift cards weren't worthless... they redeemed them for 1/4 of their face value. So your $100 card was only worth $25.
Consumers Union attorney Michelle Jun says "it's hard to know what retailer will sink tomorrow."
What can you do?
In spite of this news, Deloitte's 23rd Annual Holiday Survey of retail spending expects gift cards to be the top gift purchase for the fifth straight year. 66% of consumers are expected to buy a gift card this season. The average shopper will buy about 5 gift cards. That is about $25 billion dollars worth.
You want to give a gift card, but how can you do it safely and confidently?
My gift cards are available in multiple denominations that suit every budget. They are backed by a debt-free, private US corporation with sales over $7 billion last year. When you purchase the card you can know that it will be redeemable by your recipient.
Choose the gift card you want to give from one of the many themed or general collections offered at my giftcard web store. You set the budget, they select the perfect gift from the online catalog. You are the only one that knows how much you paid. There are no prices listed on the redemption site.
These cards are especially welcome gifts because your friends, family, customers, staff, service providers (favorite bloggers?) get to choose what they receive. No more pen sets, ties, soaps and lotions -- unless that's what they want! The "wow factor" is high when they go online and see the choices they have. Their excitement of receiving the gift from you is relived when that special package arrives at their door. And if it isn't exactly what they expected, they can painlessly return it for something else. They feel good... and you can feel good about that.
These cards retain their value over time. There are no monthly fees or charge, there is no expiry date, there is no residual value after you select the gift. If the card is lost it can be replaced (as long as you keep the receipt).
AND... Free Shipping! That is correct, there is never a shipping charge when you order the card and there is no shipping charge when they request their gift.
Simple to buy and simple to redeem.
No worries about standing in line behind the person looking for the exact $13.67 change. No fighting for parking spot at the mall. No nervous breakdown as you watch the six o'clock news on December 22 and see that the XYZ chain has filed for bankruptcy protection. You sleep well at night because your gifts were purchased effortlessly online and the gift cards will still have their value after the new year.
The USA Today newspaper reported that holders of $20 million worth of gift cards got nothing when the Sharper Image chain declared bankruptcy earlier this year. That's $20,000,000 of gift givers and receivers that were disappointed.
Bombay Company's gift cards weren't worthless... they redeemed them for 1/4 of their face value. So your $100 card was only worth $25.
Consumers Union attorney Michelle Jun says "it's hard to know what retailer will sink tomorrow."
What can you do?
In spite of this news, Deloitte's 23rd Annual Holiday Survey of retail spending expects gift cards to be the top gift purchase for the fifth straight year. 66% of consumers are expected to buy a gift card this season. The average shopper will buy about 5 gift cards. That is about $25 billion dollars worth.
You want to give a gift card, but how can you do it safely and confidently?
My gift cards are available in multiple denominations that suit every budget. They are backed by a debt-free, private US corporation with sales over $7 billion last year. When you purchase the card you can know that it will be redeemable by your recipient.
Choose the gift card you want to give from one of the many themed or general collections offered at my giftcard web store. You set the budget, they select the perfect gift from the online catalog. You are the only one that knows how much you paid. There are no prices listed on the redemption site.
These cards are especially welcome gifts because your friends, family, customers, staff, service providers (favorite bloggers?) get to choose what they receive. No more pen sets, ties, soaps and lotions -- unless that's what they want! The "wow factor" is high when they go online and see the choices they have. Their excitement of receiving the gift from you is relived when that special package arrives at their door. And if it isn't exactly what they expected, they can painlessly return it for something else. They feel good... and you can feel good about that.
These cards retain their value over time. There are no monthly fees or charge, there is no expiry date, there is no residual value after you select the gift. If the card is lost it can be replaced (as long as you keep the receipt).
AND... Free Shipping! That is correct, there is never a shipping charge when you order the card and there is no shipping charge when they request their gift.
Simple to buy and simple to redeem.
No worries about standing in line behind the person looking for the exact $13.67 change. No fighting for parking spot at the mall. No nervous breakdown as you watch the six o'clock news on December 22 and see that the XYZ chain has filed for bankruptcy protection. You sleep well at night because your gifts were purchased effortlessly online and the gift cards will still have their value after the new year.
I leave you with a quote from Dr. Maya Angelou:
People will forget what you said
People will forget what you did
But people will never forget how you made them feel
Make them feel good and make yourself feel great!
http://giftcards.whizzo.ca
posted by Paul Maclauchlan @ 7:40 AM
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