A GUILT FREE HOLIDAY SEASON

canstockphoto8061548 (2)The Holidays approach us, it seems in hurry

Bringing again the temptation that gives me great worry

The turkey, cranberry sauce, mashed potatoes and gravy

I’ll devour a quantity that could feed a great Navy

 

The stuffing, the ice cream, the cakes and the pie

I’ll be a glutton until January, when again I’ll ask why

Why is my waist the size of a house?

Why can’t I wear by biggest stretch blouse?

 

Why did I eat all the candy and cheese?

Why did I answer to seconds, “Yes please!”

Why is it that I surrender my will?

Eating carbs and sugar; never feeling my fill

 

Why can’t I stop with just a little taste?

Why does my best friend have such small waist?

How does she curb her appetite with such ease?

Please tell me her secret, I’m begging you please

 

Let this be the January I wake with much pride

Noticing my hips is a little less wide

When I step on the scale without a tinge of guilt

And see such a small number instead of the word “Tilt”

 

Ummmmm Turkey, mashed potatoes, yams, lots of butter, cranberry sauce, stuffing, Whipped Cream piled high on Pumpkin and on Cherry Pie, had to have a piece of both.   The taste is incredible and the urge to splurge is well beyond the boundaries of reason.  Just when Thanksgiving is over, the holiday parties start and it would be rude to turn down all the dishes placed before your eyes.   Then there is Christmas Eve dinner, Christmas Dinner and the inevitable New Years dinner party and celebration. 

TRAUMA THURSDAY MORNING, January 2, 2014, finds you stepping on a scale, AND IT GROWNS, while you are whispering, Shessh!  When you look in the mirror the reflection reminds you of an distorted amusement park mirror and you ask yourself, why does my tummy and my bottom look so big … then you burp!

We have the power to change the future, STARTING RIGHT NOW!  We can have the power to enjoy the taste of fine holiday food without over indulging. You see, IT’S NOT EATING good tasting food that causes Trauma Thursday, IT’S OVEREATNG.  The TRICK/SECRET to eating right during the holiday season, involves implementationof “TRIGGERED LIMITS”; a Balanced Life Wellness tool.

With TRIGGERED LIMITS, you do not have to consciously fight the urge to eat, and eat and eat.  you will automatically serve yourself a reasonable “taste” quantity of your most enjoyable foods; feel satiated when you have completed your Balanced Meal and turn Trauma Thursday into Triumphant Thursday, for you will have defeated the Holiday Temptations.

It is about being polite, satiated, and guilt free.

There is an additional benefit of TRIGGERED LIMITS; 2014 Weight, Nutrition and Exercise Resolutions you can keep without fear, without reservation and with incredible results.  Your new meal plan will be easy to follow, your exercise schedule will be automatic and your weight will move in the desired direction with little or no deviation temptation.

To learn more about the Balanced Life Wellness “TRIGGERED LIMITS” tool, please call….

 

To Hear or Not Hear – Part 2 of 2

ear

As promised in part 1 of my blog “To Hear or Not Hear” my progress with the Meniere’s disease symptoms has taken a turn for the better. The vertigo is completely gone and my upset stomach has settled.   My ear still has a very dull ache but it’s only occasionally.  I’m acutely aware of my right ear and that the symptoms I had ignored for the past couple of month.  I’ve also became more aware of certain types of food along with stress levels and the barometric pressure outside.  This blog will focus on causes, diet and treatment of Meniere’s disease. 


Meniere’s Disease Diet


Diet can be a contributing factor or cause of Meniere’s disease; so many patients see improvements by making dietary changes immediately. Because caffeine and alcohol use can cause symptoms, patients are advised to cut both caffeine and alcohol use from their diets. Sodium, which contributes to water retention, can worsen symptoms. Foods rich in sugar, such as desserts and candy, can also exacerbate Meniere’s disease, so many patients limit sugar or avoid it completely.

 

Stress and Healthy Active Lifestyle

 

Stress, anxiety and depression can all adversely affect Meniere’s disease. Patients can experience a significant exacerbation of their symptoms during such times. Although we do not know the exact reason why stress can exacerbate Meniere’s Disease, it might have to do with neurotransmitters. These are important chemicals which act in the brain and are necessary for proper mood, and a normal mental state. An upset in the balance of neurotransmitters can be caused by stress and anxiety. This in turn can possibly affect the areas of the brain which interact with the inner ear and balance system. As patients with Meniere’s Disease can have a susceptible or “weak” inner ear, it may be more sensitive to stress and anxiety. Proper nutrition, exercise on a regular basis, and the use of relaxation techniques are all important for reducing stress and anxiety.

 

Causes, Incidence and Risk Factors


Meniere’s disease affects about one in 1,000 people, especially between the ages of 40 and 60. Although doctors believe that Meniere’s disease is caused by abnormalities relating to inner-ear fluid, they do not know exactly what causes it. Food allergies and seasonal allergies can contribute to the disorder. Stress, recent viral illness, smoking, respiratory infection and lack of sleep can also cause or worsen the disorder. About one in five patients has a known family history of Meniere’s disease, but most have no family history of the disorder.

 

Possible Triggers in Your Environment


I’ve noticed an increase in pressure in their ears when there are barometric changes in the atmosphere. It sounds far-fetched, but low pressure systems seem to put lots of pressure on the ears. I feel like the weather person when its heavy damp weather outside this tends to spark attacks. Doctors may or may not agree but this is a common observation by Meniere’s sufferers.


There is of course nothing you can do about changes in the weather or air pressure, but it would be perhaps wise to eliminate as many other possible triggers in your life as you can at this time to give yourself a chance.


Allergies from the air and sinus problems seem to be a factor with many people. Hay fever and the like, causing inflammation around the nasal passage and sinuses and clogging up the ears with pollen would seem an obvious candidate and many people do seem to have problems with this. 


Wearing a mask during allergy seasons and steaming the sinuses clear regularly may help. More on possible environmental triggers below.


Household Chemicals can also contribute to an onset of symptoms. Over the past several weeks I have read stories of people stopping the use of certain household cleaners and there symptoms when away.


Treatment of Meniere’s Disease


Meniere’s disease it appears so far has not obvious prescriptive cure yet, but several treatments can improve symptoms. Motion sickness drugs help many patients, and antihistamines are valuable for those with Meniere’s related to respiratory infection, recent viral illness or allergies. Quitting smoking and eating a diet low in sodium is valuable, as is reducing stress and avoiding fatigue and lack of sleep. Diuretics, rehabilitation, middle ear injections and surgery are also used to treat Meniere’s disease.  Acupuncture and treatment with essentials oils has been very helpful for me.  I apply and drop of Frankincense oil along my right earlobe and along the ridge of my chin and the ache completely disappears.

 

In conclusion, there are many things commonly encountered on a daily basis that can exacerbate Meniere’s Disease. What I’ve found through my research is general guidelines that include proper diet and lifestyle changes can allow the majority of people with this condition to live a normal healthy life.

 

Being a Playful Child!

Butterflies pictureAre You Having Fun?

With spring in the air it reminds me of when I was as kid and knew how to have fun without money or needing something to excite my imagination. It’s been a long time but I can still remember as if it were yesterday, when my parents would tell my sister and myself we were going to Disneyland. My eyes would light up and my imagination would start running away thinking about Mickey, Minnie, the parades and all the wonderful rides.

I would imagine gathering E-Tickets so I could ride the Matterhorn over and over and over again. I would start day dreaming about a big cold scoop of Dole Whip probably one of the best deserts I’ve ever had and can only be purchased at Disneyland. That was the most exciting adventure. I miss that child and I miss my adventures. I’ll bet a dollar to a donut there is a child inside of you just waiting to come out. If you were to release that child what would he or she do?

We can all conjure up whimsical care free childhood memories. You know the ones; where it was just about having fun and nothing more. These are the memories and skills we can draw upon to bring about greater contentment and peace as an adult. You must go back to using your imagination, giggling so hard you forgot what’s funny, getting silly at times, and remembering just being a kid. This doesn’t mean you should rush off to the office and do the monkey-dance on your desk. You still have to appear as an adult; you must maintain decorum. However, you should weave the kid back into your life whenever possible.

Surprisingly to some, remembering childhood simple joy and innocence is one of the best ways to get started on the way to a happy and balanced life. Do you remember when life involved less necessity and responsibility?

When you are a child, you are in a totally different mental stage; you are more innocent, concerned with fun, always coming up with something curious or interesting. This is the natural way of things.

Happiness – it’s the ultimate goal. I’m going to challenge you with a couple of questions, ask yourself, “When am I content?” “When and am I happy? “What makes me laugh?” “What make me giggle?”

Consider these six fun exercises to help you develop your imagination.

1. Purchase a beautiful kite – take it for a spin at your local beach or park. Imagine soaring with the kite and going too far way places.

2. Head to a local park or school yard and swing on the swings, slide down the slide, play in the sandbox.

3. Go to the beach a build a beautiful sandcastle and imagine it your new home.

4. Spend a couple of hours at a fun zone or even Disneyland and just watch how much the children are enjoying themselves.

5. Pretend you are a secret super hero whose work saves the world.

6. Be like a 2 year old and ask as many questions as possible about anything and everything.

Let your imagination be your entertainment guide and stress management tool.

When you were a child I’m sure your parents said grow-up! I’m suggesting for a few minutes every day you “grow-down” and go back to allow your playful child to come out and have some fun.

Bringing childhood fun and imagination back into your life may take a little practice, but the benefits can be great. Once you’ve successfully integrated these techniques in your daily life, you may also discover additional, unintended benefits, aside from those relating to entertainment. You may find yourself feeling more carefree and better able to handle life’s stressors. You may also find more inner peace or more in-tune awareness and empathy for others.

If a happy and balanced life is your goal, give this a shot for a week or two. You may be surprised at the effects of tapping back into the child you’ve locked away for so long. Good luck, and have fun.

Please share your childhood experiences below!

Your Magical Journey

There is magical journey you can take every day; a short drifting, peaceful journey away from the stress of your day, away from any sorrow and pain and away from the challenges that make you uncomfortable and anxious.  Once you have experienced this journey, you can more easily lose weight, sleep better, eliminate procrastination, stop smoking, generate enthusiasm and generate motivation to exercise and to get more done.

Let’s start on this journey RIGHT NOW.

Please lay back… imagine that you are on a soft, warm and very comfortable bed… the lights are low, the phones are off, and there is soft music playing in the background [music starts to play in the background while Pam continues on with her hypnotic suggestions].  Allow your eyes to close gently, take in a deep breath and then let it out slowly, with every inhale you are capturing the tension that is held within our body.  With every exhale you are releasing the tension into the atmosphere around you.  Do this again and again, in-hale, capture the tension, exhale release the tension into the atmosphere where it dissipates.  .  You are feeling your body gradually relax, from the top of your head to the tips of your toes

As your body feels the warm glow of absolute relaxation, you feel your facial cheeks and jaw soften; your face is now completely relaxed, no more tension.  Allow the peaceful feeling to flow down your neck and deep into the muscles on your shoulders.  Continue to inhale and exhale releasing the tension from your chest, your stomach, your arms, your wrist and even your fingers.  Continue this process until you state of absolute relaxation has spread all the way down to the tips of your toes; relaxing your stomach,  your buttocks, lower abdominal area, upper legs, calf, through your ankle over the top of your feet, onto the toes and on the bottom of your fee. .   Slowly and continuously repeat this process, focus on your spine and back ensure that they also feel this continuous peaceful inner feeling.  Feel all your large, strong muscles becoming loose and relaxed.

You have left your wild, taxing and stressful world behind, you are calm, you are relaxed and you are ready for suggestions that will make your life better, more productive, and most important a happier place to exist.

You are reached a level of serenity, of inner peace, because you have taken the time, just a few minutes, to invest in you, your most prized possession.

IT is here in your customized recording where we program the subliminal messages that help you lose weight, sleep better, eliminate procrastination, stop smoking, generate enthusiasm and generate motivation to exercise and to get more done.

Once you realize you deserve to have this feeling everyday; once you realize that you can more easily control your mind and body to serve you better, and once you realize your future is in your hands,  it is then time to expand this happier persona to include all of  your daily experience.

You can have this recording for only $12.95 or you can subscribe to a service where I make for you custom recordings that address your specific goals.

Take this journey every day, to experience this wonderful feeling of serenity at any time and under any circumstances, ask me now for a minute to chat about where you will be in 30 days, 90 days and one year from this date.   Let’s make you powerful, loved and respected.

www.balancedlifewellness.org

Is Your Heart Working Too Hard?

CaboI can’t believe it’s been 10 years since I married my wonderful husband…where did the time go.. Yes, love does grow over time which is why I can make this statement: I love my husband more now than when I first married him.  I know this statement seems odd but it’s true.  After I married my husband we discovered his cholesterol was over 300 during a routine office visit.  When he came home and told me what the doctor had said I was in total shock, I love him and couldn’t bear the thought of him not in my life…  To his surprise he had no visual signs, he wasn’t overweight and he appeared to be in good health, I guess that’s why it called the silent killer.  The doctor immediately suggested he go on medication to help lower his cholesterol and discussed the possible side effects from taking the medication.  After speaking with the doctor we decided to do a more research on our own before committing to taking the meds.  We read what seemed like hundreds of articles and stories about the serious side effects from taking the medication.  So we decided to take a more holistic approach to help lower his cholesterol.  My husband actually asks me to help which I found surprising.  Did I forget to mention my husband was a bit reluctant to take my suggestions but when all was said and done he decided to follow my instruction or should I say my recommendations.

Over the 6 month period my recommendations included the following lifestyle changes to assist with lowering his cholesterol levels:

1. Start taking a good quality men’s multi-vitamin 2 times a day which include fish oil, vitamin e, vitamin c and last but least vitamin b (to help manage stress levels.)

2. Stretching/yoga two to three times a week to help reduce stress was also a great way to reduce cholesterol levels.

3. Aerobic exercise three times a week to increase cardiovascular health and keep his heart healthy.

4. Strength Training two times a week to continue help him maintain his lean muscles.

5. Revamp his diet with lots of fresh veggie, fruits and lean protein.

6. Include raw almonds as part of his daily regiment to help keep his cholesterol down.

7. Add grape seed oil in his diet to help lower bad cholesterol.

8. Lower his sodium salt intake to no more than 2400 milligrams per day.

9. Get at least 7.5 hours of sleep every night to help reduce stress levels.

After 6 month of this regime he went back to the doctor and his cholesterol was under 200 and his risk for heart disease has been lowered significantly.

Heart disease is the leading cause of death in the United States. More deaths occur from heart disease than from cancer. Fortunately, most heart problems are preventable or manageable with a few simple lifestyle changes.

February is American Heart Month; this annual campaign was creating to bring awareness of heart disease and prevention.  One in four people die from heart disease each year, and American Heart Month aims to change this trend through education and heart-healthy tips.

What is Heart Disease? – South Orange County California

Heart disease refers to several different heart conditions. Coronary heart disease, or coronary artery disease, is the most common type in the United States. It can lead to heart attack, angina, arrhythmia and heart failure. The cost is great and greatly felt in health care services, expensive medications, lost productivity, disability and sometimes death.

Fortunately, most heart disease can be prevented or controlled. By taking small steps each day, in February and throughout the year, people can improve their heart health for longer, more productive lives. Here are some tips for a healthier heart.

Heart-Healthy Eating – South Orange County California

Healthy eating can help us avoid the complications of heart disease. A heart-healthy diet is rich in fruits, vegetables and whole grains. It is also low in saturated fat, Trans fat and cholesterol. According to the Mayo Foundation for Medical Education and Research, heart-healthy eating includes less than 300 milligrams of cholesterol a day.

Limiting solid fats like butter and shortening is a good way to reduce bad fats from the diet. Foods that are low in sugar, salt and sodium are also good for the heart. Limiting sodium and salt to approximately 200 milligrams per day can lower blood pressure, while reducing sugar consumption stabilizes blood glucose levels.

Portion size is important, too. Proper portion size shapes the heart as well as the waistline. To ensure an adequate supply of nutrients, many people take dietary supplements. When smaller meals and portions mean fewer nutrients, supplements can be another way to improve heart health.

Regular Physical Activity – South Orange County California

A sedentary lifestyle is a top risk factor for heart disease. Regular physical activity is essential for a healthy heart. Exercise lowers blood pressure and cholesterol levels and maintains a healthy weight.

The United States Surgeon General recommends 30 minutes of moderate activity for at least five days a week. Aerobic training, also called cardio, is the best way to exercise the heart and lungs. Well-rounded workouts, however, combine aerobic activity with strength training and flexibility movements.

Stress Management – South Orange County California

In addition to diet and exercise, stress management is crucial for a healthy heart. Stress causes high blood pressure, which often shows no symptoms at all. Uncontrolled, however, high blood pressure can lead to heart attack, stroke and other cardiovascular problems. Regular blood pressure monitoring is important for the management of stress.

Daily physical activity, conversation and laughter are all good ways to control stress and protect the heart. Giving up bad habits like caffeine, cigarettes and alcohol also lessens stress. Too much alcohol increases blood pressure, so it is best to limit alcoholic drinks to one or two a day.

Stress is hard to manage without adequate sleep. Most people require six to eight hours of quality rest each night. Increasing physical activity during the day can improve nighttime sleep quality.

Spiritual and alternative practices like prayer, meditation, yoga and hypnosis can also minimize stress and promote relaxation. Hypnosis for stress management activates a relaxation response that improves sleep, blood pressure and heart health. People who take medications for heart problems should talk to their doctors before using supplements or alternative therapies.

If you’re looking to improve your heart health during the month of February why not set-up your Heart Health appointment today in South Orange County California with Balanced Life Wellness, LLC your family and body will thank you.  Please call Dr. Rumi at 949-554-5003 and schedule your appointment.

Happy Valentine’s Day!!!!

Laughter the Secret to Reducing Stress!!!

Being stressed out is something that everyone can identify with. Stress can be an unwelcome companion, but if you think of ways to handle it well, you won’t even notice it’s there. Being prepared helps, and that’s where this article comes in. Here are some smart ways to cope with stress so that it won’t paralyze you.

Laughter

Laughter is a very effective, healthy and natural way to reduce stress. Laughing naturally resolves tension and the activities that cause you to laugh can also help take your mind off your issues. A couple of ways you can get yourself to laugh and have a good time are to go out with a friend to a comedy club or rent a comedy to watch.

To reduce the amount of stress hormones in your body, find ways to laugh! Laughter has been proven to be one of the best defenses the body has against stress. Try keeping a few funny jokes, pictures, or videos on-hand so that you can look at them when you’re feeling burnt out. You’ll be surprised at how much better a little laughter makes you feel.

If you’re feeling stressed out, one fantastic cure is laughter. Do something silly with your family. Throw a water balloon. Watch a funny movie or some stand-up comedy. Laughing half an hour every day can have a dramatic improvement on your overall outlook and reduce your stress immensely.

One great way to deal with stress is to go to a local improv or comedy theater. This is great because laughter is one of the best natural ways to feel better about your life. Laughter truly is a great medicine. Simply a change of scenery may also be what you need to help get over your stress.

If you have ever heard the saying that laughter is the best medicine, it’s true! A great way to reduce stress is simply to laugh. Laughter is nature’s way of reducing the levels of stress hormones in your body. Along with reducing stress hormones, laughter also increases the good hormones in your body like endorphins and neurotransmitters, all of which help to make us happy.

Use these tips to start coping with stress in a better way. When you start handling stress smartly, you will see that unwelcome companion start to retreat. Take it slow and don’t let stress take over your life. Take control and cope well so you can move on in a happier way.

If you’ve lost your laugh then why not schedule an appointment so we can get your laugh back!
949-554-5003!

Your Emotional Well-Being Depends On How You Deal With Stress

Stress Woman in Santa SuitOne of the worst parts about stress is that it can arrive in many forms and show up at any time. Just when you think things are going well, you can enter into a bad situation and stress will piggyback right in on it. If you have problems with stress, these tips may be able to help you get rid of it.

If you are feeling stressed out, you may want to consider writing your thoughts down on paper. If you feel stressed frequently, buy yourself a journal. Getting your negative thoughts out on paper can help you feel better. Also, you know that paper will not judge you so you will feel free to say whatever you want to!

Singing is a fantastic way to release some stress in your life. Whether it’s in the car, in the shower, or at the local karaoke night, singing is a fast, cathartic, free stress reliever that anyone can do to help get their spirits up and remove some stress from their life.

Learn how to breath fully using your diaphragm. As practice, breath through your nose, and watch your belly increase in size. Hold the breath for a few seconds before releasing. These deep breaths fully oxygenate your blood, relaxing you quite quickly! In fact, it’s been found that the opposite, short breathes, can speed up your heart beat, tighten your muscles and increase your stress!

Be silly! Acting a little silly or crazy can remove you from a stressful situation. Do something that makes you laugh and helps you to forget about your stress for a few minutes. Research shows that smiling and laughing, even if it is fake can help to take some stress away.

Stress is a sign that you have gone off track in your life in one way or another and you need to adjust your behavior and your actions to equalize your feelings. If your mind cannot decide what it should be working towards, it causes you to feel stressed out.

Stress can be a trigger for anxiety and panic attacks. Too much stress can contribute to hyperventilation and anxiety that can lead to a full-blown panic attack. If you suffer from stress and anxiety, find ways to relax, breathe deeply and take a time-out. If your stress is severe, it is wise to consult a doctor.

Shake your body out on a daily basis! You may think you carry your stress only in your mind, but your body carries it just as much. Take ten minutes every day to let go and shake every part of your body. Stretch your legs, your neck, your arms and your back. Shake your hands for ten to fifteen seconds. Breathe deeply while doing these exercises. You’ll find you feel less stressed afterwards!

Holidays

To keep stress to a minimum around the holidays, plan as much as you can ahead of time and do not take on more than you can handle. Have a potluck-style meal instead of cooking everything yourself, and have your spouse purchase gifts for his or her side of the family. Delegating tasks is a good way to keep your stress level under control.

Stress has a tendency to show up when you least expect it and most certainly when you are expecting it. It’s funny that way; stress just loves to show up period. You can take control of your life, though, and fight those stressful feelings by using the tips you’ve read in the above article.

Depressed? Tips On How To Kick The Blues!

Depression is an illness that can be crippling for sufferers, as they may want to sleep all the time and have no motivation to go about their day. While depression affects more women than men, it can harm anyone and needs to be dealt with. Read this article for tips on dealing with depression.

Holidays

For many depressed persons, holidays can be an especially challenging time. Some advance planning and a flexible attitude might help to keep things in perspective. Instead of trying to carry out many different family traditions in a short time frame, choose just one or two that are especially meaningful to incorporate this year. Instead of baking everyone’s favorite holiday cookie, bale the one that everyone likes and is sure to enjoy. Keep your commitments realistic and avoid placing pressure on yourself to keep things perfect.

Diet

Increase the amounts of foods you eat that help your body produce serotonin, such as fish. Serotonin is a neurochemical that your body uses to improve your body. Many medications act to increase the amount of serotonin in your brain, but you can create this effect naturally by changing your diet.

Exercise

The best way to beat depression and kick the blues is to become active and exercise. It is not a quick fix to the problem of depression but it is an ongoing way to make life better and gives you something to look forward too tomorrow. Not only does it release stress, but it makes a person feel better about themselves and gives you some control over your life.

Hypnosis

Take better care of your health. Depression is a mean little devil and it makes people forget how to take good care of themselves and their health. Depression also masks other feelings, such as anxiety or fear, and depressed people may find themselves staying up late into the night, only to begin the next day feeling even worse. If you find this is happening to you, set and maintain regular bedtimes. If you have trouble sleeping, practice relaxation techniques, such as visualization or self-hypnosis, while in bed.

Meditation

Try taking meditation. Meditation has proven to be one of the most effective ways of dealing with depression symptoms. Meditation encourages observation of thoughts rather than experience of thoughts and can be calming and give you the feeling that a burden has been lifted.

Sleep

Getting enough sleep – and the right kind of sleep – should be a critical focus for someone trying to overcome depression. Estimates are that more than 80% of people with depression have trouble getting enough sleep. Often, insomnia or a sleep disorder can be the culprit behind the onset of depression if a patient is not getting the restorative stages of deep sleep needed to feel refreshed and energized. Practicing good sleep hygiene can help to turn around many sleep issues, including going to bed at a set time, avoiding caffeine and alcohol in the evenings, and removing the television and other distractions from the bedroom. But when self-help methods don’t resolve long term sleep issues, then seek help from a sleep expert or sleep clinic.

Nutrition

Eat healthy meals at least three times a day. Sometimes poor nutrition can exacerbate depression. Treat your body with respect and eat healthy foods even if you do not feel hungry. Try to eat at the same times of day so that your natural cycles will be in sync.

Alcohol

Put down the bottle. Although you may feel temporarily better when you are slightly inebriated, alcohol is actually a central nervous system depressant. So aside from the inevitable hangover, alcohol only serves to make depression worse in the long run. A drink or two is fine if you do not have a history of alcoholism. However less is more, and it should be consumed in careful moderation.

If you feel that you have symptoms that are indicative of depression, try to talk to a physician and connect with a therapist. Too often, this untreated illness can ruin lives or end in suicide. Please remember the tips in this article if you or a loved one may be suffering from depression.

Staying Healthy and Fit Over the Holidays

For most people, the holidays are a time of indulgence, a time when diets are ditched and discipline is thrown to the wind. This holiday season can be different. With a bit of planning and persistence it is possible to stay healthy and fit over the holidays.

Step One: Start Small

Aim to make one change per week, and wait until that change has been fully integrated as a habit before moving on to the next one. For example, try eliminating sodas one week. The next week, work on another change, such as switching to nitrate-free meat products. In this way, lifestyle changes will be set in motion rather than merely adopting holiday habits that disappear with the arrival of the New Year.

Step Two: Have a Plan

Eating healthy during the holidays might be easy at home, but what about holiday parties? Holiday parties are often a time when food and alcohol consumption levels are high, which leads to countless empty calories and blown portion control.

It is vital to have a plan when attending holiday parties. Limit alcohol consumption by sipping a glass of water between each drink. This assists with staying hydrated as well controlling cravings for alcoholic beverages. If water is not enough, try adding lemon or cranberry juice to sparkling water.

Portion control is another key factor to control cravings. Eating before a party lessens the likelihood of mindless snacking. Choose a smaller plate and fill it with fruit and veggies. Don’t linger near the snack table; instead, keep a plate or drink in hand to reduce the temptation to graze.

Step Three: Stress Management

The holidays can be a stressful time especially if adequate sleep and fitness are missing from the equation. Getting plenty of restful sleep at night is essential to a stress management plan that supports fitness goals.

Proper sleep actually aids in eating healthy. Fatigue makes it harder to control cravings and makes people more inclined to reach for high carbohydrate foods that are laden with sugar in order to get a quick burst of energy.

Instead of high carb foods, focus on eating protein, staying hydrated and taking vitamins and minerals. Eating protein helps stabilize the blood sugar and control cravings. Staying hydrated helps the body to distinguish between hunger and thirst. Taking vitamins and minerals ensures that the body receives proper nutrition to stay on track with fitness goals during the busy holiday season.

Stress Getting You Down? Try These Simple Tips

It is a rare and lucky person who is not affected by stress. Most people suffer from stress-related illnesses at least once in their life. Being used to living a life full of constant stress may even make people unaware that they are suffering from stress-related health issues. The following article will give you some great ideas on how to reduce stress in your life.

 A great tip that can help you keep your stress levels down is to stop procrastinating. If you have projects that need to be completed, you should make sure you finish them on time. Procrastinating might feel comfortable at first, but it will ultimately lead to a lot of stress.

 Guided Imagery

 Sit back and try guided imagery. This is when you close your eyes and picture yourself in the most calming surroundings. This has to be a place where you would feel calm and relaxed and not have distractions all around you. Picture every small detail of your quiet place and concentrate on them. You will feel much better in a few minutes.

 Aroma Therapy

 One of the oldest practices in history was used to reduce stress is aroma therapy. The Roman, Egyptian and other ancient civilizations used it to calm the mind, body and spirit. There are hundreds of plant essences and essential oils that are known to have stress relieving qualities. A scent like lavender is known to produce a feeling of relaxation and calm while geranium will bring down stress levels. These scents can be used to reduce stress while working or while meditating.

 Mediation

 A great tip that can help you keep your stress levels down is to start practicing deep breathing exercises. Deep breathing exercises are a form of mediation and they allow you to feel more relaxed and peaceful. You’ll notice your heart rate slowing down and you’ll feel much better.

 Self Hypnosis

 Take some time to learn about self hypnosis. It can work quite well for many people to help them cope with an unbearable amount of every day stress. If you find the right guide to this technique, you will likely feel that you are living a much more tranquil life and are far more relaxed.

 Hypnosis

Learning the technique of self hypnosis is a great way to relieve stress. The power of this technique lies in positive auto-suggestion and does not require anyone except yourself. It can induce states of deep relaxation and calmness. It reduces stress levels and reduces stress hormones, and can be very effective in controlling depression and anxiety also.

 Keeping a healthy body and mind is hard in this day and age and stress only adds to the problem. Follow the tips in this article to help your body heal and prevent future stress related illnesses. While you do not have control over all the stress that is thrown at you, you do have the power to be prepared for when it hits.