Your Perfect Performance is Already Here!

Well…. I’m going to start with page one of Dr. Wayne W. Dyer’s book “Everyday Wisdom” and give you a quote and then tell you how that real life wisdom also applies to singing. Since most of these things come up in lessons with my students at one point or another, I thought I’d share some of my interpretations here with you as well!

The first quote I’m using is this, “All the abundance you want is already here. You just have to tune it in.” (Dr. Wayne W. Dyer)

Okay… singers are always trying to add more, do more, sing louder, sing more emotional and generally make a song better. Your perfect performance is already here!! By being or have more abundance in your vocal chops, you knowledge of music, you vocal strength, etc… singers think they can make a perfect performance! If you quit looking for the things to add, for the abundance to add to a song and tune it to the perfection that each of us are, we will effortlessly add the right notes, the right nuances, the right feel to any song, at any time… What you want for the song is already with in you… you just have to be in touch with it and everything that you want to do.... can happen!

But singers, as are people, are always on some quest to make everything perfect. And by perfect they usually mean they need more stuff, they think they are lacking something they need get in order to reap the abundance, weather material or vocal. They chase abundance in search of perfection.

Everything you want and need is already here, you don’t need to go looking for it. My job as a vocal coach is really to help students shed the layers of conditioning that keep them from the perfection that is already there. It’s to show students how to reach and tap into that perfection by eliminating what has become normal, and replacing it with what is natural to them. Reminding or re-teaching singers what they already know how to do… thereby allowing every abundance to magically manifest itself automatically! The big secret is that it was really there all the time, we just forget how to tap into it and use it.

Neither perfection, nor abundance are concepts that are external to us. They are both within each of us and are available to us every moment of every day. We just, as Dr. Dyer says, “have to tune it in”… or dare I say get connected to that perfection that is already there. If you want more abundance in your singing, get tuned into the perfection that is inside and get out of its way. Stop hindering what was intended for you, and start singing the way you were meant to sing!

Choose To … Not Have To…..

Because the New Year is almost here, I thought I’d give you something to think about perhaps as a new years resolution…. I think this can really be applied to life in general, but lets look at it as it relates to singing and fitness. (You may think singing and fitness are an odd combination to keep talking about. … I happen to look at singers as an athlete not just a singer, performing is it’s own kind of sport!)

To be a great singer or to be in top shape it requires what… your time… right. Well, the number one thing I hear from both types of clients is that they don’t have enough time to practice everyday or to workout “like they should.”

I would suggest to you that this is all about choice. Unless you are a minor and someone is making you practice or workout, go to dance class etc… YOU have the authority to make those decisions and YOU will be held accountable for your choices. You will be held accountable by how well you sing and perform and by how you look and feel. Do you have the stamina or endurance for your task… whether it’s a show or just playing with your kids? YOU are the one responsible for making the choice. Being responsible means that YOU have the choice. YOU are deciding what’s really important to you and what isn’t.

If you aren’t practicing like you should to get wherever it is you want to go, then it would seem like something else is really more important wouldn’t you say? Free time, friends, video games… something. Otherwise your practice would come first. If you can’t find the time to workout then again, something else is more important… your job, your spouse or significant other, your charity work…. Again, whatever it is, and I’m not saying those other things aren’t important, I’m sure they are, but are they really are more important than your health or practicing for your career … maybe, maybe not… it depends on your priorities…

So the question is where do these things, taking time for your health and practicing for your career, fall in line of priority for you. What may help you decide is to look at what the consequences of your choices will be if you don’t practice and take care of your body.

First I think you have to be honest with yourself and get really clear and focused on what you want out of your life… Then, as you think about where these things fall on your priority list, ask yourself what will be the consequences in a year, five years, and even 10 years and beyond if I say these things are important and don’t follow thru. Get some leverage on yourself… really FEEL what it will feel like…What will it cost me professionally, in my health, for my family, for my career, and for my life? Will I keep getting more jobs or lose them, will I learn new things, will I expand my talent and grow as an artist and be able to do new and different things or will I just get by and eventually just have to stop singing or have to continue singing as I am now forever … will I be able to physically stay strong as I age or will healthy problems take over my life and stop me from being there for family and friends, will I miss out on great vacations or events because I am too tired or can’t physically do what’s required…. I would suggest to you that your health, preventing or reversing disease in your body and giving yourself a better quality of life should be at the top of your list no matter what you do… if you aren’t around…. Or aren’t healthy enough to do anything… what have you accomplished… what do you gain….


Remember YOU are responsible because YOU have the choice to do what you need to do or not…. YOU have the authority and YOU are the one accountable for those choices. Being able to do all you want to do, whatever it is, all boils down to choice… remember it’s all about you and the choices you make. No one does anything to you that you don’t allow. So take some time, get clear about what you want… (write it down), get your priorities in line and then make the choices that support them. Keep doing what you know you should, stay with it… staying with something is not always the easy thing to do… but if you do, watch and see how the quality of your life and career will grow and improve.

You have the choice and deserve the very best life has to offer!

It’s all about you… Your time is NOW!

The Art of Relaxation

It is surprising how little people know or practice the art of relaxation. Relaxation is more than taking a vacation, or getting out of work… it’s really the absence of stress and it’s a basic need that we shouldn’t shrug off as irrelevant or ignore. Given the pressures of everyday life, stress places a heavy toll on your physical and mental well-being.

Medical research into the origins of common diseases such as high blood pressure, heart disease, ulcers, and headaches shows a connection between these diseases and stress. It is also very detrimental to singers. Stress can take away your voice; stop notes from coming out, decrease your range, decrease your breath capacity and control and in some extended cases even cause vocal damage.

In our fast paced society many people feel guilty, or anxious when they aren’t doing something. Even vacations become fast paced, over scheduled time that usually leaves people exhausted and needing a vacation from the vacation. Doing this only undermines the value of vacation time as an opportunity for diversion and rest.

Far too few people know how to turn off the world. Not being plugged in is now a bad thing. Cell phones, computers, ipods, video games have all replaced sitting and enjoying your surroundings. People no longer know how to get satisfaction out of just being instead of always striving. The secret in getting the best results from attempts at relaxation is simple: Find activities that are fun for you. However, please remember that relaxation is not an achievement; relaxation is your main reason for doing your relaxing activity.

Here are two breathing exercise that I enjoy and I find to be very helpful… I hope you take some time and give this a try. If you can make this a part of your daily living… you will notice the benefits…. Enjoy!



1.) Everyone breathes all the time, but few people take the time to notice their breathing. When stressed, a person’s breath is faster and shallower.

Focusing on the breath and slowing it down can be a simple way to relax in any setting. The following meditation encourages deep breaths to fight stress any time and anywhere.
Preparing for the Catch Breath Meditation

This meditation can occur when one feels stressed and is conscious of it – in commuter traffic, during a difficult conversation, or before a medical exam. One may practice the meditation for three breaths or for several minutes, until the desired sense of calm or perspective is reached.

1. Pause in the midst of a stressful situation and decide to control it, rather than letting the stress remain in control. If desired, close the eyes.
2. Focus on the breath. Listen to the self breathe for at least three breaths. Is the breath fast, slow, shallow, or raspy? What does the pace say about one’s immediate state?
3. Stand or sit up straight and focus on slowing the breath. See how deeply one can breathe. Imagine drawing a breath from the very base of the spine and slowly bringing it upwards. When the breath can go no further, visualize it bouncing down from the top of the head and back into the body. Slowly exhale the breath down to the base of the spine.
4. Place the hand on the belly just over the belly button for the next breath. Notice when one breathes deeply, how the belly fills with air like a balloon.
5. On the exhale, focus on the belly and blowing it full of air. Notice how the breath feels going up and down the body.
6. Monitor breathing in this manner as long as desired, or until feelings of relaxation take over.

Suggestions for Catching the Breath in Meditation

Catching the breath in the midst of a busy life is much harder than it seems. One may desire to practice this exercise at home without interruptions before trying it in a stressful situation. Creating a routine of slowing the breath will make it easier to remember the exercise when feelings of stress emerge.

Journaling after practicing the catch breath meditation may also be helpful. After meditating, some find it helpful to write about what worked, what didn't, along with writing about any insights gained about the self and stress reduction during the exercise.

2.) Beginner's Breathing Meditation: Free Relaxation Script

This breathing meditation script will guide you to relax by focusing on your breathing.

When learning to meditate, it is helpful to keep sessions brief so you can maintain concentration. As you become more comfortable and skilled in meditation, you can increase the duration of your meditation sessions.

During this breathing meditation, you will focus on your breath. This will calm your mind and relax your body.

There is no right or wrong way to meditate. Whatever you experience during this breathing meditation is right for you. Don’t try to make anything happen, just observe.

Begin by finding a comfortable position, but one in which you will not fall asleep. Sitting on the floor with your legs crossed is a good position to try.

Close your eyes or focus on one spot in the room.

Roll your shoulders slowly forward and then slowly back.

Lean your head from side to side, lowering your left ear toward your left shoulder, and then your right ear toward your right shoulder.

Relax your muscles.

Your body will continue to relax as you meditate.

Observe your breathing. Notice how your breath flows in and out. Make no effort to change your breathing in any way, simply notice how your body breathes. Your body knows how much air it needs.

Sit quietly, seeing in your mind’s eye your breath flowing gently in and out of your body.

When your attention wanders, as it will, just focus back again on your breathing.

Notice any stray thoughts, but don’t dwell on them. Simply let the thoughts pass.

See how your breath continues to flow...deeply... calmly.

Notice the stages of a complete breath... from the in breath... to the pause that follows... the exhale... and the pause before taking another breath...

See the slight breaks between each breath.

Feel the air entering through your nose...picture the breath flowing through the cavities in your sinuses and then down to your lungs...

As thoughts intrude, allow them to pass, and return your attention to your breathing.

(Pause)

See the air inside your body after you inhale, filling your body gently.

Notice how the space inside your lungs becomes smaller after you exhale and the air leaves your body.

Feel your chest and stomach gently rise and fall with each breath.

Now as you inhale, count silently... one

As you exhale, count...one

Wait for the next breath, and count again... one

Exhale...one

Inhale...one

Exhale...one

Continue to count each inhalation and exhalation as "one."

(Pause)

Notice now how your body feels.

See how calm and gentle your breathing is, and how relaxed your body feels.

Now it is time to gently reawaken your body and mind.

Keeping your eyes closed, notice the sounds around you. Feel the floor beneath you. Feel your clothes against your body.

Wiggle your fingers and toes.

Shrug your shoulders.

Open your eyes, and remain sitting for a few moments longer.

Straighten out your legs, and stretch your arms and legs gently.

Sit for a few moments more, enjoying how relaxed you feel, and experiencing your body reawaken and your mind returning to its usual level of alertness.

Slowly return to a standing position, and continue with the rest of your day, feeling re-energized.

6 Small Meals!

Here's something I read this morning and thought it might help you all on your way to healthy eating!

For more information on what a healthy diet consists of... you can visit... http://www.mypyramid.gov/

Six-Meal Diversity Deal
By RealAge

Are you still stuck in the three-meals-a-day mindset? You’re not alone. Many people get hung up on the misconception that eating anything beyond their allotted three meals per day constitutes a failure of dietary willpower. But while it's true that eating empty-calorie snack foods between meals is no recipe for health, limiting yourself to the traditional breakfast-lunch-dinner feeding format may not be doing you any favors, either.

So try this: Forget between-meal snacking. Forget three squares a day. Your new recipe for healthy eating: Six is better than three.

It sounds like a contradiction, but with a focus on diversity and proper portion size, eating six mini meals instead of three large meals each day will add variety to your diet and can help you feel fuller and be healthier overall.
Ditch the Word "Snack"

Your first step in eating six diverse meals is to kick the word "snack" out of your vocabulary. It often conjures up images of low-nutrition or high-fat items such as chips, pretzels, or ice cream. These types of snacks won't help you lose weight or make your diet any more diverse.

Your second step is to focus on size. Doubling your number of meals shouldn't double the food you eat each day. Instead, your three big meals become six mini meals. You should continue to take in roughly the same number of calories each day, assuming you are not currently overeating.

Finally, make each mini meal an opportunity to vary and balance your diet to include the proper amount of protein, complex carbohydrates, and healthy fats as well as important vitamins and minerals.


More Is Less

The health bonuses of eating more meals are varied. Studies show that people who eat more meals tend to eat a greater variety of foods and are more likely to meet their daily nutritional needs.

Eating frequently may also help control your appetite, which in turn could help you control your weight. And by breaking up your three big meals into six smaller meals spaced evenly throughout the day, you may also lower your blood cholesterol and your risk of heart disease.
Don't Space Out

With three squares a day, meals tend to be too far apart, which allows blood sugar levels to drop down low. When this happens, the urge to reach for unhealthful snacks in order to satisfy cravings can get you into trouble.

Grabbing a quick high-carbohydrate snack may bring your blood sugar level up quickly, but most likely too quickly, after which it could simply crash once again, leaving you searching for your next food fix.

Eating many small meals throughout the day -- as long as the meals are balanced -- can help stabilize your blood sugar, so you don't get energy highs and lows.

The key to the mini-meal approach is to pack your meals with enough nutritional punch and fiber to sustain yourself without adding a lot of unnecessary saturated fat and calories.
Choose Foods Your Body Can Use

To keep your blood glucose levels steady throughout the day, focus on foods that will increase blood sugar levels slowly and stably. Try to include a fiber-rich item, a protein-rich item, or a bit of healthy unsaturated fat in every mini meal in order to sustain your energy over a longer period of time. These kinds of food items digest more slowly and raise blood sugar levels more steadily.

Also, keep your focus on diversity with each mini meal. While you balance your intake of lean protein, complex carbohydrates, and healthy fats throughout the day, your goal should be to enjoy a number of different items from each food group.

If your morning meal contained protein-rich dairy, get your protein from another source in the afternoon. Try lean meats such as canned tuna, or vegetable sources such as soymilk, almonds, or red beans. If the fiber-rich carbohydrate in your midday meal was whole-wheat bread, get your next fiber fix from a piece of fruit. Fruits high in fiber include figs, dates, raspberries, raisins, and kiwifruit.
Dynamic Dietary Duos

Your mini meals will be more diverse if you try to include items from at least two food groups in every meal. Serving at least one fruit or a vegetable in each mini meal not only ensures variety but also helps you meet your RealAge Optimum of four fruit and five vegetable servings a day. Avoid mini meals that contain only a single kind of food.
Pairing certain foods can help maximize the benefits of the six-meal lifestyle. Here are a few examples of great pairings:

* Couple your vegetables with a bit of healthy fat to help your body better absorb the vitamins and minerals. For example, a drizzle of olive oil on a salad of mixed greens and sliced tomatoes makes it easier for your body to absorb the lutein in the greens and the lycopene in the tomatoes.
* Pair complex carbohydrates with a protein or healthful fat. The addition of a protein or healthy fat slows down the rate of digestion even more than a complex carbohydrate alone. Try whole-grain bagels with natural peanut butter, or dip your whole-grain crackers into spicy hummus. Or add walnuts to a fruit salad, which will help your body use any carotenoids in the fruit.

Healthy Eating Redefined
Eating smaller, more frequent meals is a great way to increase your opportunities to meet nutritional gaps in your daily diet. Mini meals that incorporate whole-grain foods, colorful vegetables and fruit, lean fish or poultry, low-fat dairy, and unsaturated fats not only will help to stabilize your blood sugar levels but also could help reduce your risk of several diseases, from heart disease and hypertension to diabetes and certain cancers. Saying goodbye to snacks and three squares a day never sounded sweeter.

Start flappin your jaw!

It seems to be the theme this week…. What’s going on with your jaw while you’re singing… I want to talk, or keep talking, about a specific thing that causes problems for every singer...

Tension in your jaw, neck and shoulders…

Sometimes you aren’t even aware that you are tensing those muscles… but if you are having trouble hitting high notes you might want to look at yourself in the mirror while you’re singing and look for tension particularly in your jaw and neck… If it’s there, I’ll almost guarantee that it’s also in your shoulders and back.

Here are a few obvious things you can do to help relieve this tension..

Deep breathing exercises

Massage

Neck and shoulder stretches

Physical exercise, and

Get enough sleep

Another exercise that we do specifically to combat this problem is to sing and let the jaw unhinge and flap while you’re singing… drop the jaw, open the mouth and don’t articulate anything.. The whole objective of this exercise is not to understand any of the words you are singing… This will sound REALLY FUNNY… trust me you will laugh at yourself while you’re doing this.. but if you learn to rehears songs this way it will help you get rid of the tension in your jaw. You can’t open your mouth as wide as you'll need to if you are holding tension in your jaw.

Another good test is to see if you are touching or clenching your back teeth together… never, never, never hold your back teeth together… the more you can keep your jaw in that unhinged position the better it will be for you singing…

I see singers all the time that miss notes largely because they are pushing to hard and tensing their jaw and neck, trying to force the note out… the part of the body you should be engaging while you’re singing is the core… ab’s, back, legs and glute’s…

Leave the neck and shoulders out of the act… and start flappin your jaw…

Snack ideas around 200 calories or less!

I know eating healthy can sometimes slip into … well … boring … And because great nutrition is so important to good health and good singing.. here are some ideas that are quick and easy to keep your snacking interesting, low calorie and yummy… There are a few in here I found for a particular client … (You know who you are…) The rest of you will be glad he asked…

Eat well, live well, and sing well...

Enjoy!


EGGLESS STUFFED BREAKFAST BURRITO

Serves: 1

Ingredients
1 La Tortilla Factory Smart & Delicious Low Carb High Fiber large tortilla
1 Slice extra-lean turkey bacon
2 Cups spinach leaves
1/3 cup diced mushrooms
¼ cup diced Roma tomatoes
¼ cup diced green bell pepper
2 tablespoons diced onion
1 wedge Laughing Cow Light Original Swiss cheese
2 tablespoons shredded fat-free cheddar cheese

Instructions

Cut bacon into small, bite-size pieces. Set aside. Spray a small pan with nonstick spray, and bring to medium-high heat. Add bacon pieces, mushrooms, pepper and onion to the pan. Stirring occasionally, cook until bacon begins to crisp, about 4 to 5 minutes. Add spinach leaves, and cook and stir until the leaves have wilted. Add shredded cheese, and stir until just melted. Remove pan from heat and set aside.

Warm tortilla in the microwave for about 10 seconds. Lay ­tortilla flat and spread cheese wedge on top of it. Evenly layer spinach mixture over the cheese-topped tortilla. Place diced tomatoes on top of spinach mixture. Fold in the sides of the tortilla, and then slowly roll tortilla up from the bottom to top. Enjoy!



PIZZA

Here is a really simple suggestion to satisfy a pizza craving and it is an excellent snack size serving.

* whole wheat English muffins
* pizza sauce
* low-fat mozzarella shredded cheese

The English muffin you purchase should be whole wheat, because we are aiming for a healthy snack. Whole wheat bread has many more nutrients than white.

The pizza sauce can be any tomato based sauce, but it should NOT include cheese. Check the label - so many pasta sauces on the market now include a form of cheese. The problem, again, is the added calories, which almost none of us need.

Split the muffin, spread some sauce, and use 1/8 cup of cheese (that is one-half of 1/4 cup) and you got a 100 calorie snack. Put it in a toaster-oven or under the broiler for a few minutes and you are done. (Do not use the microwave - it will turn out yucky).

How did we get to 100 calories? 50 for the English muffin, 10 for the sauce, and 40 calories for the cheese

And now you have a chance to add some Pineapple or other fruit or vegetable to make it even more healthy!


MEXICAN SNACK PIZZAS

A low-fat, low-calorie pizza with a Mexican flavor. The beans and whole-wheat muffins give a fiber boost.

4 servings. Per pizza (1/2 English muffin) : Calories, 95; Total fat, 2 grams; Saturated fatty acids, 1 gram; Cholesterol, 4 milligrams; Sodium, 300 milligrams. 1/4 c. tomato puree 1/4 c. kidney beans (canned), drained and chopped 1 tbsp. onion, chopped 1 tbsp. green pepper, chopped 1/2 tsp. oregano leaves 1/4 c. Mozzarella cheese (part skim milk), shredded 1/4 c. lettuce, shredded

Split muffins; toast lightly. Mix puree, beans, onion, green pepper, and oregano. Spread on muffin halves. Sprinkle with cheese. Broil until cheese is bubbly, about 2 minutes. Garnish with shredded lettuce.

BETTER-FOR-YOU BUFFALO WINGS

Ingredients:

* 2 teaspoons seasoned salt
* 2 teaspoons chili powder
* 2 teaspoons garlic powder
* 1 teaspoon freshly ground pepper
* 2 tablespoons flour
* 2 1/2 pounds (about 28) wing drumettes (look for skinless drumettes if available)
* 1/4 cup nonalcoholic or light beer (chicken broth or wine can also be used)
* light blue cheese dressing (optional)

Preparation:

1. In a small mixing bowl, stir together the seasoned salt, chili powder, garlic powder, pepper, and flour. Remove and discard the skin from the wings (if you weren't able to find skinless drumettes). Dip each wing into the seasoning mixture, pressing the mixture onto the chicken to coat well.
2. Generously coat a large nonstick skillet with canola cooking spray and place over medium-high heat. Add the chicken wings (cooking in batches if necessary) and cook for about 4 minutes, or until the bottoms are browned.
3. Flip with prongs and cook for about 4 minutes more.
4. Reduce the heat to medium-low and add the beer. Cover the pan and cook for about 5 minutes. If the wings aren't cooked through, turn them over and cook for a few minutes more.
5. Remove from the heat and serve hot with light blue cheese dressing if desired (not included in nutrition information below).

Yield:
Makes 7 servings (4 wing drumettes per serving)

Nutritional Information
per serving: 174 calories, 29 g protein, 2 g carbohydrate, 4.5 g fat, 1.2 g saturated fat, 73 mg cholesterol, 539 mg sodium. Calories from fat: 23 percent.



NO-BACK PEANUT BUTTER POWER BARS

Ingredients:

* Canola cooking spray
* 1 tablespoon butter or canola margarine
* 1/3 cup reduced-fat smooth peanut butter
* 2 cups miniature marshmallows, lightly packed
* 1 cup low-fat granola
* 1 cup Rice Krispies cereal (or other puffed rice cereal)
* 1/3 cup ground golden flaxseed (golden flax works better in this recipe)

Preparation:

1. Coat an 8x8-inch baking pan with canola cooking spray. Put the butter, peanut butter, and marshmallows into a medium-sized microwave safe bowl and microwave on high for 30 seconds, or until mixture is just melted. Stir to blend.
2. Microwave again briefly if the mixture isn't melted or smooth. Then stir in granola, puffed rice and flaxseed.
3. Spread the mixture in the prepared pan, flattening it evenly with a sheet of waxed paper. Let it cool completely before cutting into 8 equal-sized bars.

Yield:
8 bars

Nutritional Information:
Per serving: 207 calories, 5.5 g protein, 31 g carbohydrate, 8 g of fat ( 2 g saturated fat, 1 g monounsaturated fat, 1.8 g polyunsaturated fat) , 4mg cholesterol, 3 g fiber, 174 mg sodium. Calories from fat: 35%. Omega 3 fatty acids = 1 g, Omega 6 fatty acids = 0.7 g.




SPICE-ROASTED ALMONDS

These almonds are given a treatment of spices and a short baking time for amazing rich flavor and intense crunch.

Ingredients:

* 1 tablespoon chili powder
* 1 tablespoon extra-virgin olive oil
* 1/2 teaspoon kosher salt
* 1/2 teaspoon ground cumin
* 1/2 teaspoon ground coriander
* 1/4 teaspoon ground cinnamon
* 1/4 teaspoon freshly ground black pepper
* 2 cups whole almonds

Preparation:

1. Preheat oven to 350 degrees. In a medium bowl, combine chili powder, olive oil, kosher salt, cumin, coriander, cinnamon, and pepper; add almonds and toss to coat. Transfer mixture to a 13 x 9 x 2-inch baking pan.
2. Bake about 10 minutes or until almonds are toasted, stirring twice. Cool almonds completely before serving. Store in an airtight container for up to 5 days.

Yield:
32 (1-tablespoon) servings

Nutritional Information:
Per serving: 62 calories, 5 g total fat (0 g saturated fat), 0 mg cholesterol, 33 mg sodium, 2 g carbohydrate, 1 g fiber, 2 g protein.


SMOOTHIE
Smoothie blended with 6 ounces skim milk, 3/4 cup diced strawberries and banana, 1 tablespoon chocolate syrup and 1 cup ice

ANY WHOLE FRUIT

1 medium pear with 1 ounce Brie

2 ounces smoked salmon with 1 tablespoon nonfat cream cheese on 1/2 small whole wheat bagel

Larger than a tea sandwich, this snack is almost a mini meal in itself. It's low on calories and high on protein and whole grains, which means you're really getting the most out of those calories

TURKEY HERB CHEESE ROLL UPS

These are easy and make a slightly fancy, hit-the-spot snack.

Ingredients:

* 2 ounces sliced turkey breast
* 4 teaspoons light herb cheese spread (like Alouette® brand) or use light cream cheese and sprinkle it lightly with a Mrs. Dash® Herb seasoning blend
* 1/2 carrot, cut into about 4 thin sticks (thin celery sticks can also be used)

Preparation:
1. Lay out your turkey breast slices (about 4).
2. Spread about 1 teaspoon of the herb cheese spread over each turkey slice (if using light cream cheese, spread it over the turkey slices then sprinkle the an herb blend lightly over the top of the cream cheese).
3. Set a carrot or celery stick on one end of the turkey slice and roll up.

Yield:
1 snack serving

Nutritional Information:
Per serving: 214 calories, 21 g protein, 16 g carbohydrate, 7 g fat (3.5 g saturated fat, 2.2 g monounsaturated fat, 0.1 g polyunsaturated fat), 40 mg cholesterol, 2 g fiber, 260 mg sodium (not including the sodium from the turkey). Calories from fat: 29%.

What happens to your body when you quit smoking!

So I was at the VA with my Dad this morning and this flyer was on the wall… (And yes… as I’ve said before…everything turns into a lesson with me…) I deal with singers all the time who are quitting or trying to quit smoking. Of course I never think smoking is a good idea, but as a singer it’s really a bad idea. It severely diminishes your lung capacity…which you need in order breathe and then sing!

I thought you might find this interesting… I hope it helps you understand what you are going thru if you are in the process of quitting and why it’s affecting your singing… Hang in there… it will get better..

20 MINUTES
Blood pressure drops to normal
Pulse rate drops to normal
Body temperature of hands and feet increases to normal

8 HOURS
Carbon monoxide level in blood drops to normal
Energy level in the blood increases to normal

24 HOURS
Chance of heart attack decreases

48 HOURS
Nerve endings start regrowing
Ability to smell and taste is enhanced

2 WEEKS TO 3 MONTHS
Circulation improves
Walking becomes easier
Lung function increases up to 30 percent

1 TO 9 MONTHS
Coughing, sinus congestion, fatigue, shortness of breath decreases
Cilia regrow in lungs, increasing ability to handle mucus, clean the lungs, reduce infection
Body’s overall energy increases

1 YEAR
Excess risk of coronary heart disease is half that of a smoker

5 YEARS
Lung cancer death rate for average former smoker (one pack a day) decreases by almost half
Stroke risk is reduced to that of a non-smoker 5-15 years after quitting
Risk of cancer of mouth, throat and esophagus is half that of a smoker’s

10 YEARS
Lung cancer death rate similar to that of non-smokers
Pre-cancerous cells are replaced
Risk of cancer of the mouth, throat, esophagus, bladder, kidney, and pancreas decreases

15 YEARS
Risk of coronary heart disease is that of a non-smoker



You can turn this around… please quit smoking for your quality of life and your singing!

Acknowledgements: American Cancer Society; Centers for Disease Control and Prevention.

Vocal Placement Exercises...

I’m going to give you two quick exercises in this blog that will help you with vocal placement, and breath control. If you’d like a free recorded example of this lesson, please visit my myspace.com/jillawebb and listen in. Just scroll down to the bottom of my songs and you’ll see Vocal Tip 1… I’ll do this periodically with exercises when I have questions from you. Please get back to me and let me know what you think of hearing some of this and if there are other specific questions I can answer for you.

I had a question this week from a student regarding vocal placement and was also chatting with some friends about vocal placement for public speakers… how to help people whether you’re a singer or speaker find better vocal resonance, projection, clarity and vocal endurance..

In simple terms a good way to look at vocal placement is to feel or picture where the air is directed in the head, and I believe for projection, clarity, vocal endurance and resonance, it should be as far forward and in the head as possible..

So I’m going to give you two quick exercises that you can do every day to help you with this issue.

The first is just to hummm on one note as long as you can. Actually say the “H” but not so much that pushing out a lot of air at the beginning… If you do that, you’re over pushing, drying out the cords and guess what, you’ll run out of air faster…

If you’re tuning in to the session on myspace, lets try a few.

Remember when you’re warming up to always keep humming in a low to moderate range. Never take it too high until you are properly trained to do that…

Okay here we go..

The next exercise is to hummm while traveling up and down a pentatonic or five note major scale.. again, please keep this in a comfortable range.. never strain…

Again, if you tune in to the lesson on myspace you will hear examples and can then add it into your warm ups that you do now… and yes, I am assuming you all warm up…

Okay, I hope this helps…now its time for my own vocalizing.. gotta run…

See you next time.