This is the time of year when, at work, we are all busy wrapping up year-end paperwork and anticipating objectives for the coming year. When we’ve had a particularly challenging year, it’s easy to get caught up in focusing on the negative – amplifying any losses, failures, or disappointments that we may have experienced. “I didn’t quite make as much money as I had hoped this year.” “I only read one book per month, instead of two books per month, like I wanted.” “Even though the Zenith Project I managed went okay, the Campbell Project dragged on and on and went over budget.”

What you will find much more productive is a focus on the positive and constructive results that have come from even the most challenging year. Here’s how to magnify your successes and intensify your positive energy for the new year:

Step One – Look over the past year and make a list of all your WINS, SUCCESSES, AND BREAKTHROUGHS. Be sure to look at all areas of your life, not just work. Embrace these! Celebrate these! Give yourself a big pat on the back for these productive accomplishments! Take a moment to reflect on these questions:

• How does it feel to have made achievements in these areas?
• What is the specific, positive impact of these accomplishments in your life?
• How can you leverage these successes further in the new year?

Step Two – Continuing your focus on the past year, what are the 5-7 most significant LESSONS you have learned? Choose the lessons that you would like to carry over into the new year. Some examples include:

• I learned to better manage people
• I learned that my mistakes do not mean I am a failure
• I learned to wakeboard
• I learned that more is possible for me than I ever imagined

Answer these questions for yourself: How has each lesson specifically contributed to making you a better person or increasing your personal or professional success? How can you leverage these lessons further in the new year?

Step Three – Review your deeply-held personal VALUES. Our personal values define who we really are; they are the principles that we hold to be of worth in our lives. When we are actively living life from our primary values, we have a sense of fulfillment, rather than a sense of disappointment. Some examples of personal values include: Desire to creatively express myself; aim to make a contribution in service to others; love for being part of a cohesive and trusting team. Explore these questions:

• How well are you honoring your values, i.e., living them every day and letting them be known, seen, and demonstrated in your life?
• Where is there an opportunity to make some changes or improvements in honoring your values?

Living from our values means making them the drivers of our lives, and letting joy and satisfaction flow from there, instead of allowing doubt or fear to consume us.

After your encouraging year-end review it’s time to look forward, to create resolutions and objectives for the new year. Sometimes we set goals at work and in our personal lives that are vague, unrealistic, or seemingly hard to attain. However, there is a simple formula for making your goals and resolutions reachable and exciting so that you pursue them with zest and achieve them with joy and ease!

Goals drive our action toward the ultimate results we want to attain. The clearer we are about our goals, the easier it is to move forward productively on them. For example, you may have a goal at work to “increase sales.” That’s a worthy goal, but as stated it’s extremely vague. How do you make your goal much clearer so that you can embrace it, drive toward it, and ultimately achieve it? You must set “SMART” goals:

S = Specific: Explicitly describes the desired action to be achieved in understandable detail. This provides a precise, explicit target.

M = Measurable: Identifies specific details that describe successful goal achievement. Measures help you know exactly what you are accountable for, allow you to track progress, and help determine how well you achieved the goal in the end.

A = Achievable: The goal can be completed with available resources. This prevents “pie in the sky” goals and ensures that they are reasonable and attainable.

R = Relevant: The goal links directly to the individual’s job and the company’s mission (or, on a personal note, your purpose and life mission). It is pertinent to the employee’s day-to-day reality and the bigger picture.

T = Time-based: Clearly states by when the goal will be achieved.

I have found that it helps to ask a number of questions to further develop each component:

SPECIFIC = “What?” “Exactly What?” “What Else?” “What More?”
MEASURABLE = “How?” “How Much?” “How Often?” “How well?”
ACHIEVABLE = “Have I achieved this task or one like it in the past?” “Do I have the resources and knowledge by which to achieve the task?” “What difficulties can be anticipated?” “Can the necessary support be provided?” “Bottom line – is it reasonable and realistic?”
RELEVANT = “How does it link to my job (or my life purpose)?” “How does it apply to the overall mission of the company?”
TIME-BASED = “When is the goal to be achieved?” “What are the key time milestones along the way?”

Let’s translate your goal of increasing sales into a SMART goal:

“Increase overall product sales by 5% each quarter, beginning January 1st, 2009 and ending December 31st, 2009.”

As written, this goal is specific, measurable, and time-based. In your planning process, when you are giving it consideration as a potential goal, be thoughtful in determining if it is achievable and how it is relevant to your job and the company’s mission. This level of detail and specificity allows you to know exactly what you are shooting for, and exactly how you need to perform on this objective. These same guidelines work equally well for personal New Year’s resolutions!

After creating a clear set of SMART goals, make them a reality by breaking them down into actual tasks – the details that need to happen in order to make each goal a reality. You can develop a simple Action Plan for accomplishing these goals to ensure that you deliver the expected results. An Action Plan identifies these important details:

Action Plan:

Goal:
Payoff: (this makes the goal more exciting for you to work toward!)
Task #1:
Specific action committed to
Time frame
Resources needed (money, other people, time, equipment, etc.)
Potential obstacles (and how to manage them)
Measured outcomes (what, specifically, does success look like)
Milestones along the way or follow-up needed
Task #2:
Same list as above
Etc.

Be sure you are working on goals that will give you the greatest sense of accomplishment – they are so much more motivating that way! Formally revisit your goals often, to ensure that the direction is still sound and the details are on track. “Are my sales efforts ahead of the budgeted figures, or behind?” “What extraordinary circumstances require that I make adjustments to this goal?” “What additional steps do I need to take in order to increase my efforts?” “Exactly how many more widgets do I need to sell to reach the 5% figure?” Monitor your progress, making changes along the way as required. It’s also important to be willing to ask for help from others when you need it – people are usually delighted to give of their talents and be a part of helping you achieve your results!

Finally, acknowledge and honor your achievements! Make note of the positive outcomes in terms of best practices to apply to your next set of goals. Happy New Year – here’s to many happy celebrations of success for everyone in 2009!

The sun shone brightly on graduation day as students and faculty convened for the ceremony at Georgia State University. Three hundred and sixty summer graduates and their family members were eager to hear the words of wisdom from media mogul Ted Turner, president of Turner Broadcasting System and winner of sailing’s highest honor, the America’s Cup.

“The one piece of advice I can give you,” stated the candid and outspoken self-made man, “is to put on sunscreen and wear a hat.” After a stunned silence, Turner confided to his audience, “I’m going straight from here to a skin cancer operation.”

Tip #1 – Wear a Sunblock

Young men, Baby-boomers, retired gentlemen, if you do nothing else to take care of your skin, do this one little thing… Wear a SUNBLOCK – everyday, all day. You don’t want top be laying on the dermatologist’s table having half your nose removed because of skin cancer and regretfully thinking … I could have slapped on a little lotion.

Men don’t typically like sunscreens and sunblock because:

1. They smell like perfume; 2. They are heavy, sticky and gooky; 3. They may cause skin to breakout. Here are two of the very best to try: Glymed Photo-Age Protection SPF 15: Fresh smell, dries non-sticky (almost feels non-existent), used on acne patients so it won’t cause breakouts. It is best used for daily wear (going from your car to the office and home) because it is only an SPF 15. It is both a chemical block (Benzophenone-3) and a physical block (Titanium Dioxide).

COTZ (an acronym for Contains Only Titanium and Zinc) has an SPF of a whopping 58 and is water resistant. It is chemical free and utilizes micronized titanium dioxide and zinc oxide. Because it protects against the entire light spectrum (UVA, UVB, UVC, and even infrared) it is excellent for those days when you are golfing, fishing, hiking, boating, etc. It is an interesting product that was designed for the lupus patient, the skin cancer patient, the organ transplant patient, the burn victim, and those individuals who experience allergic reactions to the sun. (You won’t find these products at the cosmetic counter – only from you licensed skin care professional.)

Tip #2 – The Perfect Shave

A man sees his face through his beard. “Is my skin red today?” “Do I have a five o’ clock shadow?” “Did I give myself a close enough shave this morning?” “Do I need to shave again?”

1. Check all shaving equipment for sanitation. All blades should be wiped with 70 percent alcohol before shaving to prevent bacteria from being spread onto a sensitive newly shaven area. Most men get 10 shaves out of every blade.

2. Select a non-fogging mirror designed to be used in the shower and do all your shaving there. The steam from the shower softens the beard and allows a closer and less irritating shave.

3. Always cleanse skin with a water soluble cleanser before shaving to remove dirt and bacteria. Splash with water that has been cupped in your hands rather than putting your face directly under the shower. Water from the shower head is strong enough to break capillaries and make the skin more sensitive.

4. Try using your cleanser as a shaving medium instead of the lather or soap that you have used in the past. Shaving cannot be performed over a cleanser that contains an oil as it may cause the blade to skid. Avoid soap as it dries out the surface of the skin and can contribute to ingrown hair.

5. Never shave too close or too fast. Shaving too fast will cause cuts and bleeding. Facial hair should be cut at the skin line not below it. The jury is still out on the new razors with 5 blades.

6. Use a single edge razor whenever possible and shave in the direction of the hair growth. Start at the least thickest part of the hair growth.

7. Try to shave only once per day. If you must shave twice, use an electric razor for the second time.

8. Try not to shave first thing in the morning. I know this doesn’t seem practical, but here is the reasoning. Eight hours of sleep makes skin puff due to fluid build up under the skin during sleep. Facial hair will stand out more later in the day as fluids subside.

9. Avoid shaving for at least 12 hours after coming in from strong sunlight. Skin is too swollen and tender from exposure to ultraviolet radiation.

10. Do not shave before strenuous exercise as the chemistry of perspiration is irritating to freshly shaven skin. If you shave after exercise be sure to cleanse the skin first.

11. Never ignore knicks and abrasions. Apply cold water to reduce bleeding, then apply an antiseptic. Avoid styptic pencils as the ingredients have been known to scar some men.

12. After shaving, wash again with cleanser to prevent skin rashes. Apply water-based moisturizers and non-alcohol-based tonics. (Not alcohol-based after shave lotions.)

Tip #3 – Explore Anti Aging Treatment Options

Today’s business man is concerned with presenting an image that is professional, youthful and full of vitality. Companies want professionals and executives who are seasoned and have experience but they don’t want them to look seasoned. They must look virile and dynamic. The business of cosmetic surgery for men is at an all time high. According to the American Academy of Cosmetic Surgery, more than 150,000 cosmetic procedures are performed on men each year. The most popular procedures include Botox, hair transplantation/restoration, chemical peels, microdermabrasion, and liposuction. There are a plethora of new technologies that require minimally invasive surgery and provide a refreshed look. There are also exciting new lasers out (sometimes called IPL or photofacial) that can dramatically renew your face with little to no downtime. They are truly amazing. Note: They do require multiple treatments for best results.

Great anti-aging spa treatments for men are microdermabrasion, ultrasound treatments, and the Biotone lift (a noninvasive facial lifting done with micro current) that is totally relaxing. Check out all the new technologies that the spas have to offer.

Men’s attitudes are changing along with their role in society. GQ magazine calls the evolving roll “The Quiet Revolution.” The magazines study says that in the 80s men were reacting to women’s demands for shared child-rearing, housework, grocery shopping and jobs. Having worked their way past that, today men are pro-active and taking control of defining themselves and their lifestyles.

Skin-cancer prevention starts long before you arrive at the beach!

Eat to Heal and Protect
The body’s largest organ – the skin – is fast becoming the most vulnerable. According to the National Cancer Institute (NCI), rates of the most deadly type of skin cancer, melanoma, have doubled in the last 30 years. The NCI estimates that 40 to 50 percent of Americans will develop one of the less lethal forms of the disease by the time they reach 65. Protecting yourself from overexposure to the sun is essential for staving off skin cancer in all its forms. But you can also set your body up to help prevent it.

First Stop: The Produce Aisle
The right diet appears to help stave off sun damage and slow the spread of cancer, says Andrew Weil. M.D., editor of Dr. Andrew Weil’s Self Healing. For instance, foods rich in antioxidants like lycopene (from tomatoes), beta-carotene (from carrots), and vitamin C (from many fruits) can reduce inflammation. Chronic inflammation has been linked to squamous cell carcinoma, a type of skin cancer.

In laboratory tests, resveratol, a powerful anti-inflammatory compound found in the skins of grapes and berries, appears to go a step further by keeping certain sun-related cancer cells from proliferating and pushing some cancer cells to self destruct. The easiest way to reap the benefits of these foods? “Eat lots of fruits and vegetables across the color spectrum,” says Weil.

Spice It Up

Many herbs and spices, including ginger, garlic, onion, turmeric, and rosemary, have strong anti-inflammatory properties. Research drafted in a recent issue of the medical journal Cancer showed that curcumin, the active ingredient in turmeric and curry powder, blocks a key pathway needed for the development of melanoma. “In the laboratory, we’ve found that curcumin turns off the ‘cancer switch’ in 24 to 72 hours,” says Bharat Aggarwal, Ph.D., the study’s lead researcher and a professor at the University of Texas M.D. Anderson Cancer Center in Houston. If you don’t eat turmeric, Aggarwal suggests supplementing with 200 mg of curcumin per day.

Think Green

Green tea, one of the world’s most widely consumed beverages, is also celebrated for its antioxidant effects. The active compounds, called polyphenols, can help prevent UV radiation-induced skin cancer in animals when ingested and may help prevent it in humans, according to a study drafted in the Journal of Nutrition last fall. Other research suggests similar benefits when green-tea extracts are applied topically.

5 Tips to Boost Your Skin’s Immune System

1. Berry Health

In season during Summer, strawberries are abundant with such antioxidants as flavonoids and vitamin C. For something a little out of the ordinary, try enhancing their bright, summery flavor by tossing them with a splash of balsamic vinegar and sugar. The combination is delicious with fresh whipped cream or on its own.

2. Honey Facial Mask

If you’re away from home and in need of some low-cost, low-maintenance pampering, try this tip from renowned herbalist Rosemary Gladstar. Pick up a few packets of honey from a coffee or tea shop. Before bed, apply a honey “mask” to dry skin, avoiding the eye area. Let it sit for about 10 minutes, and then rinse with warm water. Enjoy softer, moister skin immediately.

3. Spray Vitamins

Try the new oral nutrition sprays – a handy little pocket size spray you carry in your purse or pocket. Simply spray under your tongue 3 times a day for super fast, effective absorption. The “Ageless Skin” spray contains: Vit C, Biotin, Collagen, Essential Fatty Acids, Green Tea, DMAE, and Alpha – Lipoic Acid (all the newest buzz word nutrients for boosting skin health)

4. Quick – Accessible Food

Who knew one of the best ways to aid skin nutrition and your diet at the same time is to keep eating small, healthy meals throughout the day. The smartest thing I’ve done at my office is install a small fridge a few feet away from my desk. Now I nibble on super charged food (berries, yogurt, grapes, apples, tomatoes, carrots, grapefruit sections, etc) throughout the day. My energy level stays high, my thought process clearer. I’m never hungry and when I combined it with moderate exercise, to my delight, I dropped 5 lbs. in 5 days.

5. Eat Avocado

It contains protein, lots of fiber, several B vitamins, and a healthy dose of monounsaturated (”good”) fats. Avocado even beats out bananas for potassium content. An average California variety has 289 calories and 24 grams of fat – only 4 of those fat grams are saturated. Most are monounsaturated (17 grams), which lowers “bad” LDL cholesterol and raises “good” HDL levels. The remaining fat (3grams) is polyunsaturated. According to a study from The Ohio State University, fat in avocados may aid your body’s ability to absorb certain nutrients.

Per ounce, avocados contain more fiber than other fruit; a typical whole avocado has a whopping 14 grams, which even rivals the fiber in a serving of shredded wheat and bran cereals. They also provide more protein than most fruits, making them a great energy source.

When you consider all the nutrients housed in a single avocado, the calories no longer loom so large – especially if you give it a starring role on your plate, as you would a serving of meat or fish.

Try My Favorite Chilled Avocado Soup:

3 ripe avocados
2 cups of low-fat buttermilk
1/3 cup walnut halves
1/3 cup fresh dill sprigs plus more for garnish (optional)
1/3 cup diced red onion (half a small onion)
1 tablespoon red wine vinegar

1 teaspoon coarse salt

1. Halve and pit two avocados. With a spoon, scoop out flesh and transfer to a blender. Add buttermilk, walnuts, dill, red onion, vinegar, salt, and 1 cup water and puree until smooth.

2. Cover the blender and refrigerate until the soup is well chilled, at least one hour. Halve and pit remaining avocado. Cut into four sections lengthwise, and then cut crosswise into ½ inch chunks. Divide soup among four bowls and garnish each with diced avocado and dill. Serves 4

PER SERVING: 352 calories; 8 g protein

29 g fat; 22 carb; 11 g fiber

“I had beautiful skin as a teenager,” complains Karen Robinson*, a 43 year old grandmother. “I had nothing more than the occasional breakout. Now I am suffering with full blown acne. What’s going on with my skin? I hate it!” I reassured her that this is an extremely common complaint dermatologists and skin care specialists hear from busy executive women, peri-menopausal women (whose hormones are in flux), and women under stress from a busy lifestyle. After all, we are the women who make the world go ’round. Who isn’t feeling stressed? Acne is attributed to three main factors: microorganisms, hormones and inflammation. All types have one thing in common, an enlarged hair follicle plugged with oil and bacteria. Karen needed more than just reassurance that she was not alone. She needed a specific plan of action.

Whether you are an adult male, a peri-menopausal woman, or a teenager struggling with acne here are some effective topical treatments to try that are less invasive and don’t require a prescription:

1. Alpha-hydroxy acids (the fruit acids) work wonders on acne because they release the inter-cellular glue that holds dead skin cells on the surface of the skin and inside the follicle. Basically, they remove dead cell build up and loosen impactions in the skin.

2. Salicylic acid helps to dissolve debris and sebum inside the follicle. A word of warning – Salicylic acid in its oral form is aspirin. If you are allergic to aspirin you must have a patch test to use this product. This treatment can really help clogged skin and problem acne. After the acne has cleared, regular use can help keep the follicle clear and help to prevent other acne lesions.

3. Benzoyl Peroxide works well on most forms of acne and occasional pimples. It also peels impactions and debris. However, its main function is to release oxygen in to the follicle, helping to kill bacteria. Benzoyl Peroxide usually comes in three strengths: 2.5% for mild acne (strength in the popular product Proactiv) 5% for moderate acne and 10% for more severe acne. Higher strengths are available by prescription. Warning – Benzoyl Peroxide should be used with extreme caution by people of color as they can experience darkening (hyperpigmentation) of the skin with its use.

4. Retinols are non-prescription natural forms of Vitamin A. Cosmeceutical grades come in serums and gels in a 0.5% and work well on most acne especially when combined with the new LED machines. Light Emitted Diodes are a form of light therapy that does not deliver enough power to damage the tissue, but delivers enough energy to stimulate a response from the body to heal itself. LEDs provide a much gentler delivery of the same healing wavelengths of light as does some lasers but without the risk. This technology works very well on acne when combined with appropriate topicals.

The severity of the acne condition will determine if the patient could benefit from in-clinic peels or get by with merely consistent use of these agents incorporated into their home-care regimen.

Dr. Nicholas Perricone, the author of the New York Times best selling books, The Wrinkle Cure and The Acne Prescription: The Perricone Program for Clear and Healthy Skin at Every Age, believes that all acne is the result of inflammation deep in the cellular layer. By treating acne at that level, individuals will not only achieve healthy skin, but will moderate other medical issues such as high cholesterol, heart disease, and obesity.

His approach takes an active look at why Western diet is often at the root of those suffering from acne. He examines how nutritional supplements ease inflammation and how topical anti-inflammatory agents such as dimethylamineoethanol (DMAE) hold much of the power to clear skin. Dimethylamineoethanol is found in fish, specifically salmon, ideally wild Alaskan salmon. Dr. Perricone uses DMAE as a near perfect example of both a dietary and therapeutically beneficial supplement. Its nutritional components stabilize the outer layer of the cell. It produces neurotransmitters which affect the body’s nerves. As a building block for acetylcholine, it can improve memory and problem-solving ability.

Another nutritional all-star for treating acne at the cellular level is Vitamin C. As a powerful antioxidant Vitamin C boosts collagen production, defends against free radicals, and builds up inside white blood cells to maintain the body’s immune system.

Because of the obvious benefits of diets rich in these and a wide range of other supplements, Dr. Perricone outlines a 28-day approach to diet and exercise which shows almost immediate results. He couples that with nutritional supplements which enhance the foods’ natural benefits.

“The prevailing wisdom is that the foods we eat have no affect on the systemic disease of acne,” states Dr. Perricone. “Food is the fuel which allows the body’s organs (the largest of which is the skin) to perform at optimum levels. A poor diet full of pro-inflammatory foods will cause the body to break down and age prematurely, leaving it susceptible to numerous diseases. Put aside scientific acumen; this is just plain common sense.”

Further, Dr. Perricone said there is no argument which is universal among dermatologists. Some agree to one root cause; other state without hesitation something else is.

“It is interesting to note,” Perricone continues, “that whole groups of genetically related people have zero incidence of acne in their native countries. Yet, once they come to the West or begin to follow a Western diet, acne suddenly appears!”

He says the cornerstone of the anti-inflammatory diet is the careful regulation of blood sugar. In as little as three days, patients who have followed his intensive diet have seen dramatic changes in the quality of their skin.

Finally, Dr. Perricone wants exercise to be as important a prescription for patients as any antibiotic. Here he leads us to yoga, a practice he values for its ability to treat the entire body, from muscles to skin to brain. Traditional exercises like weight training can actually increase a body’s susceptibility to acne since it produces increased levels of testosterone. Yoga, by contrast, produces an antioxidant and anti-stress effect, both critical to clear skin.

Karen Robinson is now working with her own skin care professional. Together they have combined their efforts and implemented appropriate in-clinic treatments along with very effective home-care cosmeceutical use specifically designed to help Karen’s peri-menopausal acne. Karen concludes, “Just having a professional who cares, who invests a great deal of time and interest in me, provides stress-relieving treatments along with serious products has greatly improved my skin. I’m a happy camper.”

* name has been changed