How to Be Healthy and Happy

Using Your Diet to Manage Stress

2009-06-17T08:15:00.000-07:00

Using Your Diet to Manage Stress
We've all heard that stress is a killer, but did you know that you can fight stress just by eating the right foods? The foods we eat every day have an effect on our ability to deal with stress. Some foods increase the severity of our stress, while others help us roll with life's punches. Foods and drinks that stimulate the body might be useful on a short-term basis, but their long-term consequences are quite serious. Let's take a look at some of the most common foods and drinks and how they affect our stress levels.

Caffeine: A Powerful Stimulant

Caffeine addiction is common. We consume caffeine through coffee, tea, sodas, and even chocolate. In moderate doses, caffeine is a good mental enhancer that speeds up the heart rate and makes you feel more awake and alert. But in large quantities, caffeine takes a heavy toll on the human body. Not only does excessive caffeine consumption make you jittery and anxious, it can also increase your blood pressure and cholesterol levels, just like chronic stress does.

If you want to reduce your caffeine intake, don't try to go cold turkey. You could end up with fatigue, irritability, and even a migraine. Severe withdrawal symptoms might make you rethink your choice to cut out the caffeine. Instead, try tapering off your consumption by cutting out one or two of your daily caffeinated beverages. The next week, cut out another. You will eventually reduce your intake to your desired level, and your body will benefit.

Alcohol: A Surprising Stimulant

Not many people realize that alcohol acts as a stimulant. Most people drink it for its short-term relaxing effect. But alcohol actually stimulates the adrenal glands. Since these glands regulate our reaction to stress, overstimulation results in sleeplessness, anxiety, and volatile mood swings. A small amount of alcohol can actually promote heart health, but too much can cause fat deposits to build up in the heart. Excessive drinking can also compromise your general health by weakening your immune system and your liver's ability to filter toxins.

Smoking: A Deadly Coping Strategy

Smokers like to unwind with a cigarette at the end of a stressful day. But the instant gratification is short-lived, and they soon crave another dose of nicotine to calm down again. When you look at the long-term consequences of smoking - lung disease, heart disease, and cancer among them - you can see why they're not a good coping mechanism.

Sugar: An Empty Rush

Sugar gives us a quick surge of energy by causing a spike in our blood sugar level. The problem is that the energy surge doesn't last very long, and it's followed by a crash that leaves us tired and irritable as our glucose levels plummet. Plus, sugar doesn't nourish the body.

Blood sugar levels should be maintained over time by eating healthy carbohydrates, proteins, and unsaturated fats. Too much sugar can lead to unstable glucose levels, overtaxed adrenal glands, bad moods, lack of mental focus, and even diabetes.

Salt: Too Much of a Good Thing

We need sodium to survive, but our sodium requirement is much smaller than the amount we actually consume through table salt and processed foods. Like other foods on this list, salt can put a lot of stress on the adrenal glands when you consume too much of it. It can also increase blood pressure and lead to unstable moods. To prevent these effects, cut salt-laden junk foods from your diet and fill your shaker with a salt substitute.

Fat: The Good and the Bad

Fat has become a bad word in dietary circles. In reality, there are good fats and bad fats. Good fats are unsaturated and come from vegetable sources like olive oil and avocados, or from fish. Saturated fats can be found in red meat, dairy products, and most processed junk food. While unsaturated fats can help your body, saturated fats can lead to obesity, heart disease, and various forms of cancer. All fats are rather high in calories, so limit your use of unsaturated fats to maintain a reasonable caloric intake. Avoid saturated fats as much as possible.

Carbohydrates: A Healthy Energy Source

There's a reason why we refer to high-carbohydrate meals as "comfort foods": carbohydrates make our brains release the feel-good hormone, serotonin. This relaxes us, clears our minds, and relieves stress. But just like there are good and bad fats, there are healthy and unhealthy carbohydrates.

The key is to eat carbohydrates that are also high in fibre. Avoid eating refined breads and sugars which have little nutritional value. Instead, get your carbohydrates from whole grains, beans, low-fat popcorn, and fruits and vegetables. These foods have the additional benefit of keeping your digestive system in good working order. Also, vegetables help your brain absorb more of the relaxing amino acid, L-Tryptophan.

A Healthy, Stress-Reducing Diet
• Follow these tips for a lifetime of good health:
• Eat whole grains and a variety of colourful fruits and vegetables.
• Avoid heavy caffeine consumption. Switch to tea rather than coffee.
• Don't eat fried, fatty foods.
• Get most of your nutrition from vegetable, rather than animal, sources.

If you follow these dietary guidelines, you will soon find that your stress levels have decreased. Your body will also benefit from a stronger immune system and less wear and tear on its vital organs.

Kimberly Buchanan is the founder of http://www.myhealthvilla.com Her website is a place to find information on all aspects of health, including food intolerances and allergies. She has been interested and involved in numerous aspects of the health industry for over 10 years. She has personal experience with food intolerances and allergies as well as experience helping others discover the cause and cure of their own intolerances, allergies and other health related ailments. She is also knowledgeable about supplements, nutrition, and fitness.

Article Source: http://EzineArticles.com/?expert=Kimberly_A_Buchanan

Cold and Flu Defense

2009-05-15T08:12:00.000-07:00

Cold and Flu Defense - 5 Secrets to Keep You Healthy
By Brandon Johnsonn

Cold and flu defense is usually only a topic of interest once it's too late, and even if you're sniffling and sneezing as you read this sentence, at least you'll know what to do next time to prevent this from happening again.

First, let's quickly go over how these germs spread in the first place, since that will be a main focus of how we're going to avoid and/or eliminate those little buggers.

In the case of the common cold and the flu, they can both be spread by coming into contact with an infected person's saliva or nasal secretions, which happens when your best friend or closest compadre at work decides to sneeze or cough.

Sure, covering their mouth may help reign in the total reach a little bit, but chances are good that you will come in contact with them sooner or later.

For example, even if you don't get hit by the direct stream, you may still touch contaminated surfaces, in most instances with your hands of course, which will come into contact with your face and well, that's when the fun begins.

So, now that you know how it spreads, it's not too tough to eliminate several possibilities of getting infected by these two, very irritating viral attacks.

Are some of these obvious? Absolutely. But, do you practice them on a regular basis? Probably not, so take this reminder and try to stick to these guidelines from now.

Cold and Flu Defense - 5 Secrets to Keep You Healthy

First, wash your hands regularly with soap as frequently as possible, especially before you eat, as you can't avoid contact with germs. By the way, your fingernails carry more germs than any other body part.
Secondly, keep your hands away from your face or at least wash your hands before doing so. Common sense dictates that this is a very effective way of eliminating the chances of getting a cold or the flu.

Now, just in case, a couple of germs manage to slip through, how do you deal with that situation? At this juncture, the virus has made its way into your system, and the immune system which is the body's final line of defense comes into play. In order for the immune system to perform at an optimum level, you have to ensure that you take care of yourself in the following ways to build an impregnable immunity level.

So, the third tip would be to drink plenty of water everyday with an 80/20 alkaline to acidic diet to go with it, which maintains the pH level of your body at 7.35 and thus helps in building a strong immune system.
Fourth, exercise regularly and ensure that you get eight hours of shut-eye. Your body needs it!
Finally, as additional precautionary measures, take Vitamin C and E to build your resistance to germs and attacks of all kinds.

Now that you've got your rock-solid cold and flu defense plan in place, sneeze your way over to the number one spot for free health and nutrition advice at: http://www.fitbuff.com

Article Source: http://EzineArticles.com/?expert=Brandon_Johnsonn

Pet Therapy

2009-05-15T08:08:00.000-07:00

What Can the Benefits of Pet Therapy Do to Make Aging With Grace More Likely
By Diane Carbo

Aging with grace can be accomplished with the benefits of pet therapy! The benefits are even better than taking medication. Survey conducted of aging individuals that are pet owners reveals that that they feel that their health has benefitted from having a pet in their life. Science can now verify that this information is correct.

A study done by the Waltham Center for Pet Nutrition along with Food and Drug Administration revealed that individuals that have pets experience less stress when faced with a trauma or an adverse situation than non pet owners.

A survey conducted of senior citizens, conducted by The American Pet Products Manufacturers Association, also confirms that seniors feel having a in their life adds balance in their life. Eighty eight percent of the senior citizens polled felt that pets improved their home life either physically or emotionally.

Having a pet in your life has health benefits that are better than medications. The results of a study preformed on stock brokers with high blood pressure were nothing short of astounding. Although the blood pressure medications the stock brokers were taking was able to control their blood pressure. The day to day stress of the job caused intermittent spikes in their blood pressure and pulses throughout the day. The stock brokers that adopted a pet (a cat or a dog) experienced lower blood pressure and heart rates than their counterparts that did not have or adopt a pet. Needless to say, when the results from the study were released, there were a lot more stock brokers that became pet owners!

Aging with Grace: The Benefits of Pet Therapy Better than Medication

Having a pet in your life enhances your immunity and feelings of well being. Pets are there for you when you need them. They love you unconditionally. They keep your secrets and comfort you when you are feeling down. The companionship and comfort a pet gives far outweighs any medicine you can take for depression or anxiety.

Pets help the aging senior to focus on something positive instead of the negative physical and emotional preoccupation that can come with aging.

An aging senior interacting with a pet can trigger memories and allow those experiencing memory loss to connect to experiences from their past. There is no medication that can do that for any aging senior.

Playing and spending time with our pets causes an increase in certain chemicals in our body that promote a sense of calmness and well being. These chemicals are also responsible for decreasing plague build up in the arteries. That means just by spending quality time with your faithful animal companion, you are benefiting your heart, your blood pressure and your emotional well being. What pill does that for you?

A study done on individuals that suffered a heart attack found that those individuals that had pets had a longer survival rate than those that did not have any pet at home. Animals live day to day, moment by moment. They do not worry about the past or the future. Animals live in the here and now. Some feel that this sense of living life in the moment becomes a part of a pet owner, as a result of having a pet.

A study done on individuals that suffered a heart attack found that those individuals that had pets had a longer survival rate than those that did not have any pet at home. Animals live day to day, moment by moment. They do not worry about the past or the future. Animals live in the here and now. Some feel that this sense of living life in the moment becomes a part of a pet owner, as a result of having a pet.

Individuals that have a faithful and loving animal companion at home have been found to make less frequent visits to their health care professional for less serious health issues. Studies show that aging seniors with pets save money on their health care bills because they make fewer trips to the doctor or other health care providers.

Aging pet owners experience less loneliness and social isolation. A pet often becomes an indispensable part of the family. Although there is a responsibility that comes from caring for a pet, many find that the benefits of having a pet far outweighs the responsibility of caring for the pet in their life

Pet provide us with a very special bond that not only enriches our lives but enhances our physical and emotional well being. The benefits of pet therapy as we are aging with grace is experiencing and realizing the faithful pets in our lives give us something that no medication can give us: and the side effects we enjoy are better health!

Diane Carbo Registered Nurse has more than thirty five years in the nursing field. Her experience as a geriatric care manager, makes her uniquely qualified to help those who want to live out their lives in their own homes. That decision may be made when you are 20, 30, 40 or in fact at any age, with sooner rather than later being ideal. Diane has developed a web site to make people aware of issues and options. You will find extensive helpful information that will be continually updated. Please visit Diane's web site for more on Pet Therapy Sign up for "The Caring Advocate" her free newsletter and tale advantage of her offer of a complimentary e-course on "Becoming Your Own Health Care Advocate".

Article Source: http://EzineArticles.com/?expert=Diane_Carbo

Are You A Harried Business Person? Take the Test and Find Out

2008-12-11T09:38:00.000-08:00

© 2006, Rosalie Moscoe, RNCP

You're often tired, overwhelmed and irritable. You lose your keys, misplace your wallet, and have more than your share of car accidents. The results of overwork and too many commitments can be disastrous to your health, your relationships and even to your work. Take the quiz, and then read on to discover tips to a calmer, healthier, happier you.

Take This Quiz:

Count one point for every YES scored.

1. You have so much to do that work is constantly whirling in your mind.
2. At night, you try to sleep but find yourself reorganizing details in your mind.
3. Your heart pounds rapidly.
4. Most days you rush through lunch or forget to eat.
5. You're often faced with an angry or distant husband or family member.
6. You can't concentrate on what people are saying to you.
7. You have no time to exercise, and your waistline is expanding.
8. You feel driven, but not very happy.

Scoring (Number of YES's):
* 1-2: You're just a little overworked right now. Cut back on the number of commitments.
* 3-6: You're having trouble coping and need to find time for you and to get organized.
* 7-8: You are The Harried Business Person and are heading for sick days. You need to find ways to reduce your stress levels by practicing relaxation techniques.

So What's Wrong with Being Work Focused?
Isn't that what gives you the raise and the promotion? There's a better way, a calmer way to work, to better approach problems, to be confident, organized and truly excited by a day's work.

The Better Way
Be Calm Like a Buddha. It starts with a decision to be: 1. calm and 2. focused, as keys to your success. A person can do only one thing at a time. Multi-tasking does not add speed, but keeps your focus divided and weak. Right now, take a deep breath through your nose and breathe out slowly through your lips. Repeat this three times. Visualize yourself as a calm, happy person. Allow your mouth to turn up in a smile. In your mind's eye, see yourself working in a relaxed fashion, without fear, feeling a definite sense of worth.

Priority Tasks
On a piece of paper, make a list of all the tasks you're working on right now. Take each task, and write it on its own piece of paper with a title. Write down the deadlines, both intermediate and final ones. For the task that is the first priority, write down the steps that you must do to complete it. Repeat all the steps for each priority. If you don't know which one is the first priority task, ask for clarification. Get out your organizer or calendar. In each week's spaces, allot the numbers of working hours for each task, maybe two or three hours on the first priority, possibly less on others. Allow time to get more information, to write, to read or research, and time for meetings with others. Be flexible, and change your schedule if you must. People who plan do get more work done than people who do not, even if distractions arise.

Change Tasks
Instead of working on one task all day, change tasks to feel energized. This also helps you feel that you're getting your work done. More deep breaths in and out between tasks focuses attention and serves as a mini-break.

Take a Brisk Walk
To further energize yourself, block out 15 minutes a day for a brisk walk. Too busy? Just do it - even if it's a walk in the hallways or around the block. This short break allows oxygen to circulate to your brain, burns calories and encourages stress relief.

Build Fun Into Your Day
Read a joke or two that comes through your e-mail. Go to a fun place for lunch with a colleague or friend and don't talk about work. Laugh about something in your day, even if it's your messy desk. Laughter raises immunity. You won't get sick as often, and your coping skills will improve. Laughter let's us know that there is hope and light at the end of a dark tunnel.

Take Time with Family
Go home from work at a reasonable hour, and don't spend the entire evening working. Cramming for deadlines far into the night is often the result of poor planning. Rename a deadline the Victory Line so you can look at it in a more positive light. Make sure you connect with people who matter to you. Listen carefully and catch up with the day's events to strengthen bonds. For added insight on this subject, check out the book 'The Hurried Woman Syndrome' by Brent W. Bost, MD.

You are calm; you have a purpose; you feel useful; you're in control. These are all positive steps toward a better way to work and live! The Harried Business Person? That is now a distant memory of how you lived, not who you are.

Habit Guide Is A Complete Health And Happiness System

2008-11-04T21:16:00.000-08:00

If you don't enjoy the journey, you'll probably be disappointed with the destination. In life, we never actually arrive anywhere final. Life is the journey, so it's vital to know how to enjoy it." (Habit Guide, p 19)

The Habit Guide health ebook, written by Mike Kinnaird, is a complete guide to a healthy lifestyle. You have the power to change your current state of health and well being into an even better state. You must be determined to obtain a healthier lifestyle, though and this easy to understand guide will show you specifically how to achieve it.
The Habit Guide is an easy to read and navigate, step by step plan to a healthier lifestyle that you will be able to adapt to in your quest for better health. You will learn how to break those bad habits of yours and create new ones to achieve your goals. Included are easy to do health tips along with inspiring pictures so you can begin immediately to enjoy a healthier lifestyle. And, “although we want it all now, one step at a time is the way to overcome seemingly insurmountable problems. Like climbing the proverbial mountain, only one step can be taken any one time." (Habit Guide, p 48)
Learn from these chapters:
• Understand the nature of habit
• Just tell me what to do!
• The Habit Guide Diet
Learn how to lose weight in a healthy, effective way. You will receive suggestions on what to eat, and how to prepare it.
"As you start to take action to positively change your life, you'll attract new circumstances as if by magic. The world reflects back to us what we give out and so we create our own reality. The point is that you don't have to worry if your vision of the future is a bit hazy. As you start to move forward, it will become clearer and clearer all the time. The important thing is to start moving forward." (Habit Guide, p 20)
Take control of your bad eating habits today. For more of the story, please Click Here!

Habits are the Driving Force behind Good or Bad Health Outcomes

2008-09-12T18:15:00.000-07:00

Habit Guide Review
Habits are the Driving Force behind Good or Bad Health Outcomes.
The main focus of Habit Guide is to harness the power of habit to produce the outcome of health and happiness.
But there are two other recurring principles that you'll find in Habit Guide and the first one is "simplicity."

The fact is that the simpler and clearer we can be, the more likely it is that we'll have a good result when it comes to change. In fact, that's another reason why 99% of health and weight loss products are wasting your time and money -- they're just too clever for their own good. And clever means complex which means: unlikely to work!

There is an interview with a very famous soccer coach talking about why he was so successful. His answer was "Most of the time we work on the basics and getting the basics right -- that's no.1."
Very enlightening wouldn't you say?

The other big one is "keep it real." It astounds me sometimes how "unreal" a lot of advice is.

Like you know, you're running around all day trying to juggle a million things but now you're told you need to conjure up a cordon bleu low calorie, amazingly tasty meal with ten ingredients (as well as prepare another meal for the rest of the family) and find time to exercise for thirty minutes as well as deal with screaming kids, grumpy spouses and God knows what else!

I'm sure some authors don't live on the same planet as you and me!

Here’s the bottom line:
Every single thing in Habit Guide is tried and tested. It works and it's most definitely real -- as in practical.

In fact I do it myself -- every little thing I recommend I do myself and it's been tested on countless other people too, so I do know for sure -- it's real, it's practical and it works.

What exactly is inside Habit Guide?

Well, the first, perhaps surprising thing you'll notice is that the all-important "Change" section of the Habit Guide system is short.
And there's a very good reason why. Did I mention habits are tricky?! So, the information in Habit
Guide has what James calls..."A high punch to word ratio."

And there's a very simple reason why a waffled book won't work for you, this stuff needs reading more than once. You do not exactly need to memorize it, but not too far off.

There's a world of difference between knowing something and "owning it." Habits are tricky -- you've got to own this information.

So a four hour read whilst intellectually stimulating won't work. The "Change" section had to be under-an-hour read and you'll need maybe up to five reads to "own it."

What we're interested in here is what works and only what works. Yes, we actually want you to experience the energy, clarity and joie de vive that perhaps you haven't felt since you were a child.
To receive more information please visit us here!

Habit Guide: How to Be Happy & Healthy

2008-09-08T10:56:00.000-07:00

This "Habit Guide: How To Be Happy & Healthy" is a complete health and happiness system, containing 20+ years of knowledge and experience. This e-book reveals how to live a happy, healthy lifestyle for good. For more of the story please Click Here!