5 Ways to Beat Stress

When we’re stressed, we’re less able to focus and we’re doing damage to our overall health. Here are some science-based methods for de-stressing quickly. • Breathe – Stress makes us take short breaths. Concentrate on deep breaths through the nose, exhaling through the mouth, for several minutes to increase oxygen flow and reduce tension. • Pattern Reset – Forcing your brain to focus on something else, such as the repetitive task of doing dishes or knitting, can help get your mind off whatever’s bothering you. • Go for a Walk – Not only will a 10-minute walk physically remove you from any stressful situation, the exercise releases stress-relieving endorphins in your brain. Dancing to your favorite song works, too. • Take an e-Break – We love technology, but it can also cause a huge amount of stress. Turn off your phone or computer to increase your ability to relax, and don’t leave your email inbox open all day. • Have a Snack – It’s important to be mindful about snacking (stress eating is nobody’s friend), but some nibbles can be helpful. Potassium can help modulate blood pressure, which can in turn reduce stress levels, so have a banana. Something like a handful of nuts offers a satisfying crunch and the energy your brain needs to get past the stress.

10 Ways to Live Well

We all want to feel better, look better, and live as if we are a finely tuned instrument, or well-maintained vehicle. Here are some tips I’ll share to get you started on the road to feeling, looking, and living better and increasing your chances for enjoying life. Your age is just a number fight, fight, fight!! 1. Smile. Researchers at Harvard found that people with positive attitudes are more likely to have fewer heart ailments. 2. Take Monday Off. Researchers in New York found that missing a few days of work lowers your risk for stroke by 30 percent…not to mention most heart attacks occur on Monday morning! 3. Eat Oatmeal Cookies. University of Connecticut researchers found that eating oat-bran cookies daily can lower your LDL cholesterol by 20 percent. 4. Go To Bed Early. People who are fatigued have high levels of fibrinogen, a blood-clotting protein that reduces blood flow to your heart and brain. 5. Wash Your Hands. German scientists found people with high levels of antibodies from fighting infections also had more clogging of their arteries. 6. Read A Good Book. Need I say more? 7. Meditate 30 Minutes A Day. Researchers at Thomas Jefferson University found meditation may reduce depression and anxiety by up to 25 percent. 8. Drink Cranberry Juice. People who drink 8 ounces of cranberry juice a day increase their HDL cholesterol levels by 10 percent…reducing heart risk by 40 percent, according a New Jersey study. 9. Bike Your Blues Away. Biking was found to be as effective at relieving depression as antidepressants reported Duke University researchers. 10. Join A Group. People who have a circle of friends handle stress better and have less heart disease, according to University of Chicago researchers.

Service to Others is Service to Self

” Service to others is the rent you pay for your room here on earth” – Muhammad Ali. Serving others doesn’t just help the people we’re supporting, it often enriches our own lives in powerful ways. Just think of how much support you have received from people like your grandparents, parents, and close personal friendships and it is easy to see how you can repay that by making a commitment to be in service of other people in your life. Here are just a few of the benefits: 1. Happiness and fulfillment. Acts of service stimulate the release of fee-good brain chemicals like dopamine which boost mood and create a lasting sense of purpose in your life. 2. Stronger relationships. Helping others builds trust, empathy and connection, expanding your social circle and deepening existing bonds. 3. Improved health. Studies show that people who volunteer or regularly serve others have lower rates of depression and even some chronic illnesses. 4. Sense of meaning. Being part of something bigger than yourself provides a deeper reason to get up each day. We all have something special to share with others. There is always someone in more need than us. “From everyone who has been given much, much will be demanded; and from the one who has been entrusted with much, much more will be asked” Luke 12:48 If you look around, you will see countless examples of people giving to others, paying it forward and making the world just a little better. A better world ultimately benefits everyone, including us. “Never worry about numbers. Help one person at a time and always start with the person that is nearest to you”. – Mother Teresa

7 Steps to Happiness and Success

Here are seven steps you can take today to achieve more happiness and success in your life: 1. Believe In Yourself. Identify your natural talents and abilities. Do what you enjoy and what you do best. Truly successful and happy people find joy in their working lives. Invest your time in what you do best. Focus on your strengths and not your weaknesses. 2. Develop a Vision. First, define your path and start working your plan. Write down a vision for yourself and your life. Be specific. What do you want to accomplish? What do you want your life to look like in 5 years, 10 years? 3. Develop Good Habits. Happy and successful people choose good habits. If you’re watching too much TV, chronically late, or eating poorly, make a commitment to change your bad habits into habits consistent with your goals. 4. Show Gratitude. The happiest people are also the most grateful people. Count your blessings frequently and you’ll quickly start seeing a change in yourself and the world around you. 5. Take A Chance. Seize opportunities! Success and happiness does not come to those who sit and wait for it to be brought to them. 6. Give to Others. Studies reveal that the happiest people are also the most generous. Do, say, or give something nice to another and see how your own life improves. 7. Take Responsibility. You hold the key to your future. Take responsibility for your actions. Choose the work you like to do, and do it well. Ultimately, you are the master of your fate. You choose your own future by the decisions you make and the actions you take.

Volunteer

Does anyone think it’s better to give than to receive? We know the answer is yes, but do we know why. Volunteering is not just for retired people we can all give back to the causes we support and make a difference. Here are just a few reasons to find an opportunity to serve. 1. Develop new skills in leadership, communication and teamwork. Boost confidence by exploring new interests through diverse experiences. 2. Impact our community in areas such as food insecurity, education, healthcare, environmental conservation, spiritual growth, or pet adoption. 3. Connect with others who share your goals and values. By expanding your network, you can feel more connected and might make lifelong friendships. 4. Improve your physical and mental health by helping others. Volunteering can increase feelings of fulfillment and lower stress levels by finding more gratitude and purpose. 5. Create real change! Your efforts can directly impact the lives of others. Be part of something bigger than yourself.

5 Fitness Myths

Here are five fitness myths and the facts you should know so you can choose the fitness regimen that’s right for you. Fiction: No pain; no gain. Fact: While you may feel sore a day or two after working out, you shouldn’t feel real pain. If something hurts, stop and rest. If the pain persists, don’t work through it. Talk to your doctor instead. Fiction: Lifting weights will bulk you up. Fact: Weight training forces your muscles to work 10 to 20 times more than cardio. But bulking up comes from high calorie intake. You can tone your muscles by combining weight training with a moderate diet. Fiction: If you work out every day, you can eat anything you want. Fact: If only it were true! To burn fat, you need to expend more calories than your body uses. While personal metabolisms vary, the answer is to eat a balanced diet – including on rest days – to fuel your body, and to exercise regularly to feel better physically, mentally and emotionally. Fiction: You’ll lose weight if you exercise and eat a low-carb diet. Fact: Carbs are essential if you want to do strength training, cardio or almost any sport. Without them, you won’t perform as well or recover as effectively between training sessions. Fiction: You can spot reduce one area of your body. Fact: Working out can reduce overall body fat, but you can’t control where that fat comes from. What does work is to burn as much fuel as you can with a good overall exercise program and a healthy diet.

Foster Healthy Friendships

Good friendships are good for your health and happiness, but you need to nurture them. Just like a marriage you need to work on staying connected and forgive and forget any slights. Friendships share a lot in common with marriages so don’t take them for granted and don’t forget you need to work on them to keep them healthy. Here are three reminders of small things you can do to be a better friend. Be there for your friends, in good times and bad. The most valuable thing you have to give is your time. Let friends know you care about and appreciate them. When was the last time you made a simple gesture, like a phone call or personal visit instead of an email or text? If a friend needs to talk, it’s your turn to listen. Give advice or offer your opinion, but only if your friend asks for it. Of course, keep your conversations private. Keep it fresh and dynamic. Introduce your friends to other friends. One-on-one is wonderful, but adding new friends to your circle can bring different viewpoints, interests and personalities.