Number 9 of 10 tips to transition to a healthy lifestyle and weight

1. Make New Habits. I've heard it takes 21 days to make a habit. I have found that getting rid of bad habits takes creating good ones. There is a really good quote by Henry Hancock that says "Out of our beliefs are born deeds, out of deeds we form habits, out of habits, we grow our character, and on our character we build our destiny." I thought that was profound. What type of destiny are you building with your habits?

Here are some healthy habits that you can exchange for unhealthy ones, that will prolong and increase the quality of your life as well as enhance your energy so you can accomplish all the dreams and desires of your heart.

• Train yourself to enjoy real foods such as lean meats, dairy, nuts, whole grains, fruits and vegetables (preferably organic when possible) and exchange it for the poor habits of eating processed foods and drinks. This will require shopping in the perimeters of the grocery store and avoiding fast food restaurants like the plague.

• Get cardiovascular exercise and strength training in your schedule daily and exchange them for inactivity and excuses in your life of why you are not exercising.

• Reduce the toxins in your life through changing the foods you eat, the products you use on your body and hair and the chemicals used in cleaning products and pesticides instead of blindly using products that may be full of degenerative disease causing poisons.

• This one may require help: Develop the habit of being free from addictions; Exchange this for the habit of using substances such as tobacco, drugs, or excessive alcohol.

A few quick facts on what tobacco really does to the body.

• The leading cause death in smokers is heart disease. Smoking is terrible for the heart. Cigarettes have over 4000 chemicals and 200 of those are poisonous.
• Increases the chance of stroke
• Loss of smell (makes a person smell bad too, I know, I used to smoke and I am appalled at how bad I smelled during that time and didn't know it).
• You look like a Shar Pei Dog: serious premature wrinkles. 
• Alters Brain Chemistry: Smokers are more likely to be diagnosed with depression.
• Damages Thyroid: Your thyroid regulates your metabolism. When your metabolism is sluggish you will find it's much easier to put on weight and harder to take it off.
• Stained Teeth
• Cancer of the mouth, esophagus, lung, liver, kidney, bladder, cervix, throat, larynx and other. 
• Pregnancy risks: miscarriage, ectopic pregnancy, smaller infant, a nicotine addicted baby, premature baby and stillborns, baby prone to asthma.
• A plethora of lung issues too long to go into here.

Exchange this habit by changing your core belief. If you believe you are a smoker you will struggle more than if you can see yourself as a non smoker.

I found my initial freedom from smoking through serious prayer and have sustained this freedom because I honestly consider myself a non-smoker. When I quit smoking cigarettes I started taking non smoking breaks where I would take deep breaths (which by the way has been scientifically proven to release relaxation hormones) suck on lollipops or chew gum. Call a tobacco cessation program or find a buddy who will quit with you. Do whatever it takes. You are looking at two drastically different destinies depending on which habit you choose.

• Quick thought: 2 packs of cigarettes a day could cost around $10 bucks. In one year you could spend 3650 dollars on smoking, that's a killer vacation. In five years 2 packs could equal a down payment on a house. In ten years 2 packs could pay for college tuition for a child.

Substance abuse can effect the body this way:

• Short Term: Headaches, Nausea, Body Aches, High Blood Pressure, Depressed Immune System, Poor Decision Making, More Prone to Violent Acts, More Chance of Arrest by Law Enforcement, Alcohol Poisoning, Drug overdose, Heart or Respiratory Failure.

• Long Term: Heart Disease, Liver Disease, Throat Cancer, Upper Digestive Tract Cancer, Breast Cancer, Skin Caner, Lung Cancer, Liver Cancer, Weight Gain, Emotional Problems, Relational Problems, Social Problems, Sexual Impotence, and Memory Loss.

There are therapist, pastors, 12 step programs, Celebrate Recovery groups, detoxes and rehabs to help you exchange this habit. Maybe you think you don't have anyone who believes in you to change. That's not true. I believe in you and I'm not the only one. Make the wise decision to do something about life-sabotaging behavior and build a great destiny. 

This by speaker John Di Lemme sums it all up:

I am your constant companion.

I am your greatest helper or your heaviest burden.

I will push you onward or drag you down to failure.

I am completely at your command.

Half the things you do, you might just as well turn over to me,

and I will be able to do them quickly and correctly.

I am easily managed; you must merely be firm with me.

Show me exactly how you want something done, and after a few lessons I will do it automatically.

I am the servant of all great men.

And, alas, of all failures as well.

Those who are great, I have made great.

Those who are failures, I have made failures.

I am not a machine, though I work with all the precision of a machine.

Plus, the intelligence of a man.

You may run me for profit, or run me for ruin; it makes no difference to me.

Take me, train me, be firm with me and I will put the world at your feet.

Be easy with me, and I will destroy you.

Who am I?

I am a HABIT!

Reference
http://www.getmotivation.com/articlelib/articles/habits_jdilemme.htm
http://quitsmoking.about.com/od/tobaccorelateddiseases/a/smokingrisks.htm

Summer Feast Recipe

Well I'm sure you've noticed that's it's incredibly hot right now and I for one find it always easier in the summer to crave healthier foods.  

It's just too hot for heavy foods, so I have a great summer feast for you. Here is a Red Snapper grilled with currants and mushrooms with a side of broccoli. Pair it with a nice side of fruit, mango, melon and kumquats. Always add in a mixed green salad full of a ton of raw vegetables to get your dose of anti-oxidants and enjoy!

 Red (Current) Snapper Recipe

About 12 ounces of Red Snapper

Coconut Oil, small amount

White Pepper

2 Ounces Butter

About 5 Mushrooms, sliced

2-4 Cloves of Garlic, chopped not too small.

2 Large Juicy Lemons

About 7 Kumquats, sliced into rounds

A Handful of Red Currents

Oregano, fresh if possible

Thyme

A tiny bit of salt

Prepare your Red Snapper:  Rub both sides with Coconut Oil and a little white pepper, and place it on a broiler  pan.  Put it under the broiler (not too close; also if you like you can bake it at a very high temperature – 500 or 525.  Set the timer for 15 minutes.

Meanwhile, melt about two ounces of butter in a pan; add the mushrooms and garlic, sautee.

Squeeze one lemon over them.  Add Kumquats and Currents, stir well,

Add spices.

Put Snapper on platter; cover with mushroom mix and garnish with lemon quarters.

Serves two

Is There Evil Lurking in Your Cupboard?

Here is a guest blog from my favorite health guru, my mom, Margaret.

           I have begun to read labels with regularity, trying to weed out foods with unhealthy ingredients.  Of course, I don’t pick up a bell pepper and look for ingredients, or a strawberry, although I do try to be sure those two foods are organic, being as how they are the two worst offenders for pesticide residue if not grown without it.

            Similarly, I don’t bother – at least I did not in the past – to read the labels on foods such as vinegar, baking soda, or spices.  One or at most two ingredient foods, I thought.

            So one day I am preparing a used bottle of the most delicious vinegar in the world for recycling.  As I wash it, I absent-mindedly read the label.  O. M. G.!  Third ingredient:  High Fructose Corn Syrup.  Well, no wonder it was so good – I would never deny that HFCS does not make foods taste great – I merely believe that they turn foods into delicious “edible food-like substances”, as Michael Pollan describes so much of what Americans eat.

            After I recovered from this horrifying discovery, I went through my refrigerator and pantry looking for other offenders.  Catsup, pickles, bar-b-que sauce, horseradish, and Worcestershire!  Now, the company that makes this particular Worcestershire has been in business since before 1839, (which I did not know before, but I did know that it had been around since I was a youngster, which was a very long time ago and way before the “invention” of HFCS.  Why, then, does this appear on their bottle:  “The Original Worcestershire Sauce”?   HFCS was developed in 1971.  According to the website of the particular Worcestershire lurking in my cabinet, the product today “remains true to the spirit of the original recipe”.  That, however, is not at all what it says on the label, and I think they should be ashamed of themselves.

            I also found a can of so-called “Healthy Request” tomato soup in my pantry that contains HFCS – “healthy”, what a laugh!  I should have known - Michael Pollan warns that anything labeling itself “healthy” or “lite” is probably anything but.

            It is possible to find perfectly good catsup, worcestershire, and tomato soups without hfcs in them, mostly at health food stores. 

            Here’s to healthy choices and reading labels and eating Food!  And keeping the devil out of your pantry!  

Number 8 of 10 tips to transition to a healthier lifestlyle and weight

8. Invest in Relationships. If your relationships are out of whack, then so is every other part of your life. Relationships will bring either joy or sorrow to you in life. You want to give your heart a reason to keep ticking, so find and maintain healthy relationships. This is crucial to a healthy lifestyle and weight.

If investing in relationships is not a priority, then you may need to deal with the following list.

Loneliness: Unhealthy foods becomes a substitute for many people when they are lonely regardless if they are in a relationship or not. We've all done it, ate fattening food to fill an emotional void. The reality is food is not your friend. It is however supposed to nourish your body and provide the minerals, vitamins, proteins, antioxidants and so on that it needs to maintain health. If you put food where healthy relationships belong, you still end up with that empty void as well as  health and possible esteem problems. If you are lonely then make an effort to meet new people. You can develop friendships by getting involved at church, going to the park or museum, joining a gym, taking a class you're interested in like a foreign language, or volunteering for a great cause. If you are lonely take the initiative and meet some people. Donuts will do you dirty.

Unresolved Conflict: Some people will use food or addictive habits like tobacco usage or alcohol/drug abuse to avoid conflict. Unfortunately stuffing your emotions won't work. What goes in will come out at some point. The longer it is stuffed the harsher it comes out. Dealing with conflict in a healthy positive way means addressing it as it comes, and always looking at how to resolve it, not how to win the fight. When you discuss what's bothering you in a calm way and learn to forgive quickly, you will not need to stuff anything. If there is unresolved conflict from past situations or even childhood, deal with it. Do not allow it to fester any longer or it will rob you of your health. What works best for me is writing it out, dealing with it in prayer and choosing to forgive. I have found this to be the best way to resolve things from my past. Sometimes the help of another person, like a therapist or pastor, is beneficial. Support groups like 12 step or Celebrate Recovery can be very helpful as well.

Stress: When situations at work are stressful or finances are scarce, relationships can suffer. Many people find eating when stressed helps them endure. All of a sudden it seems like you can handle the situation. Unfortunately however there is a cost which can be your weight or health. Here are two things that help you handle stress, so it doesn't put a strain on relationships.
a. Exercise. It is the number one stress reliever. Exercise relaxes you and causes the happy hormones, serotonin and dopamine, to increase. They help you feel better, think clearer and possess more energy. If you find a situation comes up and you begin to feel that stress begin, excuse yourself and go for a walk outside. The walking and fresh air will do wonders for you. Incorporate exercise daily into your routine and see your stress level plummet.
b. Supplements. There are a some great supplements that help people deal with stress on the market. All vitamin B's, particularly Vitamin B6, are great for stress. Others are Magnesium, Holy Basil, a Multi-Vitamin, Fish Oil, Relora(Marshmallow Bark), Kava Kava, Valerian, and L-Theanine are all good. Do some research, talk to a health food store supplement specialist and see what might be of benefit to you.

Two keys to grow in healthy relationships
1. Learn people's love language.
2. Learn to set and respect others' boundaries.

A book I found to be extremely useful in my life in the relationship realm, is The Five Love Languages by Gary Chapman.

Learn people's love language. This is how people you are in relationship with feel loved: spouse, romantic interest, child, family member, friends, co-workers This wisdom from Gary Chapman really changed my perspective that everyone doesn't feel loved and appreciated the way I do. Which one are you?

1. Words of Affirmation: Hearing the words "I love you" is important to this person. Giving compliments to this person also is important. This person needs positive affirmation and insults can do tremendous damage.

2. Quality Time: This person needs undivided attention lavished on them. Postponed dates, failure to listen and being distracted can be especially hurtful.

3. Receiving Gifts: The receiver of gifts thrives on the love, preparation, and the effort behind gifts. It's not materialism, it's the thoughtfulness. Btw, appreciate their gifts.


4. Acts of Service: Showing that you want to serve this person, will be the same thing as saying "I love you". This person feels loved when you help them with responsibilities.

5. Physical Touch: This isn't about the bedroom. This is about a hug, pat on the back, holding hands, touch on the arm, shoulder or face. This person feels loved when they are touched in a non sexual way.

Growing in boundaries, setting them and giving them.

There use to be a Calvin Klein perfume ad that had a pretty girl and handsome guy model in it, and the voice over said "I don't know where I end and you begin." That sounded romantic but all I could think about was the couple's therapy bills. That is not healthy. Understanding where you end and another begins is what boundaries are all about.

I have had to work hard to become a person who sets boundaries and respects them. I am very prone to say yes and be a people pleaser. However if you do this all the time you will find yourself over committed, manipulated, and often in emotional upheaval. I now know that yes is not always the right answer. I have spent time practicing the word "no" in the mirror. I have gotten quite good at it. I now have to be sure I am saying no for the right reason. You can go in the other direction too. It's all about balance

Know when to say yes and when to say no. You want to have fun in life but if you sense that you shouldn't do something, trust your gut. You will never be sorry when you go with your instinct. Also be sure to respect others boundaries. If somebody has told you no, then that's what they mean. Don't manipulate, pressure or guilt them out of their answer. Their answer deserves respect as much as yours does. You don't always know the full picture, so trust them that their answer is the right one for them. 




Investing in relationships is hard work but it's worth it. When your relationships are healthy then you will see health flow to every realm in your life.

Number 7 of 10 tips to transition to a healthier lifestlyle and weight

7. Make meals sacred. To transition to a healthier lifestyle, it's important to begin to have reverence for what you eat. I know what you're thinking..."What the heck is she talking about"..... here's what I'm talking about. We are a country that is grossly overweight, out of shape and over exposed to toxins. We need to rewire the software in our brains. A simple get thin quick is not going to work, well not for the long term anyway. What we need to do is re think our relationship with food entirely if we are to ever become a people with healthy lifestyle habits.

Okay, so how do we begin to see food as something special and unique in a land that is full of dollar menus, processed snack foods and fast food advertisements that encourage us to eat "the fourth meal" at midnight.


Well, we can start by looking at how food or lack thereof, affects the rest of the world. Facts according to Stopthehunger.com

• 1,025,716,012 are undernourished right now

• 17, 264 people will die of hunger today

• 5,205,299 will die of hunger this year. 

Here's some statistics of food related issues in America.

• Money spent on obesity related issues in the US $153, 588, 453

• Spending on weight loss programs in the US $ 66, 783, 234

• Foods purchased and tossed in the US $71, 912, 345

The reality is we, Americans, have a very cocky attitude towards food. Not to burst anyone's bubble but it could simply take one environmental catastrophe (say a meteor or earthquake) that would leave us like the rest of the world real quick. Just cause we have a ton of food at our fingertips doesn't mean we shouldn't be extremely grateful that we get to eat unlike many people around the world. 

What I'm really saying is appreciate you are blessed enough to be able to feed yourself and your family. I'm not saying graze all day, snack when stressed or obsess about food all day. True gratitude would put food in it's proper place. Food is meant to nourish our bodies and provide the antioxidants, fiber, protein, nutrients, and minerals that are necessary to maintain a healthy body. Real foods are designed to cause your body to thrive when you consume them and sadly deteriorate when you don't.

Okay so my point so far, in case you're wondering, is that somehow we've gotten way out of whack in our relationship with food. First we need to be grateful we get to eat, Secondly we need to eat foods that nourish our bodies and then finally we need to let meals facilitate a deepening of our closest relationships. Eating a meal with another person creates intimacy. Strangers just don't sit down with each other to eat meals unless they're particularly friendly people. Meal time is the best way to grow in our relationships with family and friends.

I realize everyone is super busy and most families don't eat together but that is not wise. I'm not saying slow down but I am saying work smarter not harder. Taking the time to eat meals with your family will actually bring more productivity in your lives. Whoever you eat with every day are the people you are truly building a relationship with. If that's not your family and close friends then maybe it's time to make some adjustments.

If your kids are eating meals with only their peers then it's likely their peers are the ones with the most influence in their lives. Think about it, what if simply eating dinner as a family could reduce the divorce rate, keep young people out of destructive situations and increase the quality of your life.

If you're single try not eating meals alone unless of course all your friends sabotage your health goals. When you eat with others you talk more, eat less and probably don't gorge yourself quite like you would when you're alone. As much as possible try to and sit down, appreciate your meals, and enjoy the company.

So here's 7  thoughts on making meals sacred:

1. Be grateful before you eat. Pray if you pray or appreciate the privilege that many don't have around the world to sit down and eat dinner.
2 Eat like Europeans. They prepare small portions, eat slow communal meals. They avoid snacks and don't eat seconds. (from Michael Pollan's "Food Rules: An Eater's Manual").
3. Don't eat in your car, if at all possible.
4. Prepare food, cook and clean up afterwards: guarantees you won't be eating all the time (too much work). Choose real food that has a shelf life. This food should be as colorful as possible. There are a ton of antioxidants in vegetables that give those beautiful colors to food. These antioxidants also keep and maintain the body's heath.
5. Go into "Take Off" mode: Seats in the upright position, tray tables back and turn off all electronic devices during the meal. Shut off everything but the pleasant meal before you and the wonderful people you are eating with. Look into people's eyes and find out what's going on with them. A true connection over a meal can make all the difference in the health of a relationship
6. Savor and enjoy the meal. Your gut will thank you and this will keep you from over eating. It takes time for your brain to tell your stomach you're full or vice versa
7.  Do all this religiously. Making meals a priority consistently will produce health in every sphere of life.

Number 6 of 10 tips to transition to a healthier lifestlyle and weight

6. Get out of Denial (It's not just a river in Egypt). To transition to a healthy lifestyle, you are going to have to come clean with your real health. There's a couple of steps to take to get out of denial and into reality.

A. Know your numbers: It's important to be aware of how healthy your body is, the following are some basic numbers to be aware of.

1. Blood Pressure: According to WebMD,: Blood pressure is the force of blood pushing against blood vessel walls. The heart pumps blood into the arteries (blood vessels), which carry the blood throughout the body. High blood pressure, called hypertension, is dangerous because it makes the heart work harder to pump blood to the body and it contributes to the hardening of the arteries or atherosclerosis and the development of heart failure.
Me: It's important to know this number because you can lower blood pressure either by medicine or simple lifestyle changes.

2. BMI: Your BMI stands for Body Mass Index.  It is a measure of body fat based on height and weight that applies to both adult men and women.

• Underweight= below 18.5
• Normal Weight= 18.5 to 24.9
• Overweight= 25-29.9
• Obesity= 30 or over

You need to get in the normal weight zone, if you are not, talk with your health practitioner about getting healthy especially if you fall in the obese section. Obesity is dangerous and can lead to Type II Diabetes and makes a person more susceptible to other degenerative diseases.
Check out this website to find your BMI . 

3. Blood Sugar: Your blood sugar number represents the level of glucose in your blood. This number can fluctuate so it's important to take this number when you wake and before breakfast which is called a fasting blood sugar (FBS) number. If the number is out of range then this could indicate a medical condition such as Diabetes. If you suspect that you are a candidate for this be sure and talk to your doctor about checking your blood sugar level.

4. Cholesterol, LDL, HDL, &Triglycerides: 

A. LDL is the bad cholesterol. When too much LDL circulates in the blood, it can build up plaque in  the inner walls of the arteries. This can lead to hardening of the arteries and that can lead to possible stoke or heart attack. That is why you want to have a low LDL.

B.  HDL is the good cholesterol. High levels of HDL seem to protect against heart disease. Some experts believe that HDL carries the LDL away from the arteries and to the liver where it is passed through the body.

C. Having a high triglyceride, a type of fat, in your blood can increase the chance of getting heart disease. If you regularly eat more calories then you burn, especailly easier calories like simple carbohydrates you can end up with high triglycerides.

Check with your doctor about your numbers. The important thing is healthy lifestyle changes can improve test results but is important to know what your cholesterol numbers are.

5. Real Age. You know what age you are but your body probably thinks you are a different age. To find out what age your body thinks you are try the Real Age website and take the test. Again lifestyle changes can bring down the age your body thinks it is even lower than your chronological age.

B. Food & Exercise Journal:
This is a great discipline to really see where you are at in your health. The first time I did this I was shocked to see how many calories I really was eating in a day. The scary part is how quickly calories are consumed especially if you are a grazer or a snacker. Take a challenge for one week to write down everything you eat and how much you work out. You can then times that number by four and get a feel of how healthy you are during the month. If it will help you be more disciplined, do it as as online blog or email it to a friend who is also tyring to get healthy too.

C. Support Group or Weight Program:
This is really imperative to getting healthy. You need accountability. I need accountability. It's one of the main reasons I do this blog. If I am writing about health, I better be living it.

There are several different ways to get accountability. You can have a family member or friend jump into health with you. Sometimes it is going to take more support however. If you feel you are eating uncontrollably or have a food addiction you are going to need to get some professional help and also check out some free support groups.

Here's a few symptoms of a food addict.

• Obsessed with food
• Eats when stressed 
• Overeats because food is there
• Thinks about meals all day
• Feels guilty when they overeat
• Hides food or eats alone
• Starves oneself and binges

A lot of people use food to replace loneliness, boredom, and unfulfillment. Because of trauma from abuse, abandonment and betrayal people will also bury their emotions with food. 

Here are some ideas on how to get the help you need:

Work, church, or group of friends join forces: Get a running group on Saturday mornings, do a weight loss contest in the workplace, or start a weight loss boot camp at your church. Make it fun and competitive and see some results. 

Over-eaters Anonymous/Celebrate Recovery: Both are open 12 step programs that handle food addictions. It is a great place to go anonymously and meet other people who struggle with food issues, as well as get a sponsor, someone who is there to see you through your struggles.

Weight loss programs like"Weight Watchers": The best thing about programs like these are the support groups involved. You know you have to weigh yourself and it's being recorded, so you are more likely not to eat those extra calories. You will see the same people going through the same thing week to week, and will be able to vent your frustrations. The support is essential to those plans' success rate.

Doctor or therapist: You need to determine how healthy you are. If your numbers are really off the charts then you should check into working with a doctor or seeing a therapist to get the help you need to get back on track to health.

The important thing to do is to do something immediately. You can talk yourself out of anything that would be good for you and isolation truly is your enemy. Get real with yourself and ensure longevity to the best of your ability.

Number 5 of 10 tips to transition to a healthier lifestlyle and weight

5. Stress way less. Easier said then done, I know. This is a big problem in the United States and growing around the world. We are all built with this Flight or Fight instinct. It is great and essential when you are about to be eaten by an angry mama bear. Your body surveys the situation and you start running with tremendous speed and endurance because your adrenal glands are kicked in high gear and you have cortisol running through your body. 


Fight or Flight is, again, great to avoid that bear, but not so much when you are dealing with a temperamental boss, lazy employees, a computer that doesn't work or your kids being unruly. That's when you don't need your body going into fight or flight. Having a ton of hormones racing through your body for hours on end does not serve you well. That's when patience and some stress less tips would come in handy. 


You will face stress but you can do somethings about it.  Here are 5 ways to manage your stress.


1. Reduce Stress: I know that seems impossible but it's not. Stress comes in many ways, some you have no control over and some you've pretty much created yourself. You can't help the uncontrollable crisis, inflation, and other people's conflict driven lives, but take a look at some things you could do to reduce stress.
a. Manage Money: Finances can be a huge drain and tremendous stress on people's lives. One of the main reasons that some marriages end in divorce are over money issues. So take control of your finances. Again easier said then done but at minimum begin to learn about how to manage your money. Get an emergency fund. Dave Ramsey who is the my favorite money guru says to have at least $1000.00 in your account for emergencies even before you start paying off your debt. Make out a budget and put the money you've appointed in marked envelopes so you don't over spend each month. I try to buy a gas card at the beginning of the month so I don't ever run out of gas money.  Check out Dave Ramsey because he excels in finance which is not my forte. I believe in "shopping therapy" as a legitimate form of therapy, but I have adopted many Dave principles in my life and they serve me well.


b. Boundaries. This one literally saved my life. I am not over exaggerating. There was a time in my life that I allowed people to manipulate me and take advantage of me all the time. I have actually worked so hard at having firm boundaries that I can go to the other extreme and tell people no for really no apparent reason. No was such a hard word for me. I took some advice from a wise woman in my life and I practiced in the mirror. I actually practiced saying 'NO'. It is very liberating. Give it a try. When you over commit, enable an addict or endure a manipulative person you will have a lot of stress in your life. Try out the word "no"and see how it feels. Here's a few sentences to practice with.
"No I can't come out I have plans tonight but have fun", "No I don't want to see you anymore, I've moved on, goodbye", "No, I can't add anything this season right now but I know someone who's great at that" Now, some of you don't have enough stress, so if you never volunteer, hang out with friends or try something new, you need to practice the word "yes".


c. Get a planner. I know that it seems like a lot of work but it's not. It's so important to get everything out of your head and on paper or entered electronically. I heard that Albert Einstein didn't even know his own home address because he wouldn't waste information like that in his brain. I hope he had it written down somewhere though. Anyway the point is, if you manage your time, you are going to put an end to a lot of needless stress like missing appointments, being late for meetings and wasting a lot of time you could be spending with friends and family or serving a cause that you are passionate about.


d. Resolve Conflict. I used to be a person who would run from conflict as fast as my legs would carry me. I've come to learn the hard way that unresolved conflict is a stress nightmare. Just remember that whenever you go into conflict, think how this situation can be resolved. If you think "conflict resolution" then you are a lot more likely to see good results than a blood bath. Also, try not to take things too personally. Give people a human moment and look for the best. You are only allowed to not forgive if you are completely perfect. (btw, you're not).


2. Learn to Laugh: There's a proverb that says, "Laughter is as good medicine". When you laugh the stress hormones cortisol, epinephrine (adrenaline), dopamine are reduced. Also, laughing increases the happy hormones such as endorphins and serotonin. When these happy hormones are increased your immune system rises countering the effects of the stress in your body. When you have a great belly laugh it's like you are getting a work out from the inside. The best thing about laughter is, it brings perspective. It probably isn't really a mama bear that is chasing you. Laughing can remind you this stress is not the end of the world. Here's a few tricks to get you laughing
a. funny movie or TV show: Stand up comedians are really good to watch
b. funny book or magazine
c. laughing yoga (not making that one up)
d. spend some time with a funny friend, and see your spirits lighten


3. Relax Stupid: I am talking to me not you. Sometimes I have to remind myself to lighten up. I heard somebody say once, "If I've talked myself into being this stressed out then I can talk myself down too." There are a few tricks to do if you find yourself really stressed out.
a. Get out of a situation by saying you need to go to the restroom or you need to take a call. That's that old flight syndrome kicking in but better to get a few moments alone to gather your thoughts than kick into the fight syndrome.
b. Breathing exercises really help. It's proven scientifically when you take deep breaths that your body emits relaxation hormones. When you breathe be sure to hold your breath for a few seconds in between breaths. Focus on your breathing. This will help a lot.
c. Get to the spa. A massage can do wonders for relaxation especially if you hold tension in your body.
d. Count to ten. It works. You just aren't as mad by the time you get to ten. Do it in your head though or people will worry about you.
e. Soak in the tub. Soaking in hot water really is therapeutic. This is a great way to relax, gather your thoughts and pamper yourself.
f. Come back to Earth. The biggest stress you face is the one in your head. Stop making mountains out of mole hills. There are people around the world who are living in dire situations, without food and clean drinking water, desperate just to feed their children. You are probably going to be just fine. So act like it. People who smile when they don't feel like it, eventually find themselves happy because when you  smile, your body thinks everything is all right and you will begin releasing those happy hormones. There is truth to the old "fake it 'till you make it" saying.


4. Supplements: There are great supplements on the market to help with relaxation. Here's a few:
A. 5HTP, you know that happy feeling you get after you've eaten all that turkey on Thanksgiving. Well it's because a hormone has been released form the turkey called Hydroxytryptophan and it makes you happy and sleepy. It's great to take at night.
B. Complex Bs. B vitamins are SO important to fight stress in your body. If you are in any kind of stressful season of your life, school, work crisis, family problems get B in your body. It is essential in your body's ability to handle and manage stress.
C. L Theanine. L Theanine is an amino acid found in green tea. The Japanese have long used L Theanine in their culture. It has been given to students before tests to help them relax and focus.
D. Magnesium. Stress depletes Magnesium. Magnesium does various things for the body including reduce inner stress and restore inner balance. There are great magnesium drinks that I have tried before that are great relaxers.
E. Essential Oils. Essential oils are absolutely wonderful in combating stress. Here are a few oils that I recommend and use myself:
Grapefruit extract oil: This scent is very uplifting and will promote a very joyful mood
Peppermint oil: This scent provides relief from stress, anxiety and depression. It is very refreshing and promotes a sense of well being. It is also very stimulating and great for energy.
Lavender: this is also great for eliminating stress. It is very relaxing and clears away mental stress helping to promote mental clarity. I will put drops of lavender oil in my bath or on my pillow at night to help with relaxation. It does the job quite well.

5. Exercise. When I find myself getting stressed out the first thing I do is go for a walk. Going for a walk is probably the best way to reduce stress and create a good sense of well being. Walking gives you time to think, smell the roses, and again raises those happy hormones in your body. In a study in 1999, the Annals of Behavioral Medicine showed that people who walked and did other easy to moderate exercise in their routines had lower stress levels in their lives than to those who didn't. Get out there and move when you begin to feel those stress hormones starting to shoot through your body. Your body will think you are escaping that mama bear and will begin to relax.


6. Prayer. Have you heard the story about the guy climbing in the mountains. The weather began to turn and clouds started to settle around him and he couldn't see. He ended up missing a step. He started to slip off the mountain and grabbed a limb. He was hanging form this limb for awhile and no one was answering his screams. He decided what the heck, maybe he would pray to God for help. He yelled, "Is there anyone up there? I need some help." He heard a peaceful voice say, Let Go. He thought about it and yelled "Is there anybody else up there."

Letting go and trusting God is generally the complete opposite of what our natural minds want to do. The reality is that there are too many variables in life to be able to control them all. I have found when I let go and trust God, I find immediate peace. 12 step programs have a great saying "Let go, Let God". It's short and catchy and sometimes it's just what I need to remind myself not to freak out by whatever is going on. By the way, the guy in that story was only 2 feet from a sturdy ledge, he just couldn't see it.


Chronic stress is truly dangerous to the body. Here are some of the effects that long term stress can lead to:

• Depression
• Diabetes
• Heart Disease
• Hyperthyroidism
• Obesity
• Mental Disorders
• Ulcers

Learn how to stress less and this will bring about a healthier lifestyle and weight in your life