Wil's Wellness Corner

Quick and nutritious weight loss foods to get you trim in a hurry

2009-02-04T11:05:00.001-08:00

Every year, the holidays provide so many tempting foods that nearly everyone gains at least a few pounds. This leads many of us to make the list New Year's resolution that I will lose x number of pounds. Now, the question is, it’s past the New Year, how is your plan working?

One problem with losing weight is that there are so many diets and weight loss programs out there. Another problem is that one program may work for one person and not for another. This can be due partly because of an individual's metabolism or sometimes can be simply that the food choices of the particular weight loss plan doesn’t match the dieter’s taste. In some cases, people find the seemingly tiny portions of food unsatisfying and, as a result, are not able to stay with the program.

You can build your own diet program around weight loss foods that you like. So what constitutes weight loss food? Simply put, foods that are high in fiber, are loaded with antioxidants and are low in fat and refined sugars. You also want foods that don’t seem like prison faire but will get you to your goal in a hurry.

Most people understand that packing your plate with fruits and veggies will not only fill you up, but are extremely low in calories. The problem is that many people are put off by this because they think that they must consume two fruits or veggies at each and every meal, not to mention their morning and afternoon snacks, in order to meet their quota.

The good news is that is that dieting doesn’t have to be a fruit and veggie eating chore. For example a nutritious breakfast that meets the requirements might be banana bread. To make it healthy and suitable for your diet, try substituting a cup of applesauce for a portion of the liquid called for in the recipe and use a sugar substitute. Or you could blend a fruit smoothie, incorporating your three favorite fruits along with a little now fat yogurt or milk. Eat an apple and a couple of slices of whole grain toast. Practice eating slowly, when you do the fiber content of produce will help you feel full.

For a mid-morning snack you might try a one cup serving of a mixed fruit salad, a small bowl of fresh or frozen strawberries with a dressing of non-dairy topping or a whole banana. This will satisfy your hunger until lunch.

Remember, to stay on track the best thing to do is to bring lunch. You might try a chef's salad drizzled with a low fat dressing, or a 4 ounce piece of lean meat with a side of mixed vegetables.

For your afternoon snack, a few celery sticks mixed in some spinach dip can hit the spot and keep your tummy in the right spot until dinner.

For dinner fish is an excellent choice. So is a skinless chicken breast or a lean pork chop. You don’t have to avoid beef as long as it is a small portion of a lean cut. Serve a dinner salad on the side. To flavor it up try dressing your meat with a salsa, applesauce, or baked sliced apples sprinkled lightly with cinnamon.

The thing about weight loss foods is that they are everywhere. Once you start eating this way you may find that you can't even eat all your food because you are too full! When you add up all the calories you'll be astonished at how few you’ve actually taken in. Not only that, fiber rich foods burn more calories in digestion than most other types of food, making them real weight loss foods.

If you want to spice up you meals even more here's a really hot tip. Get a book on seasonings and marinades. Use herbal salt substitutes that spark the flavor like salt, without the salty side effects.

Oh, one last thing that goes with your New Year’s eating habits, you need to exercise. If you exercise just 30 minutes a day, 4-5 days each week, you'll be rewarded with quick weight loss, increased vigor and good health that lasts a lifetime! Start today and make the rest of your life the healthiest you can!

If you would like help in losing weight and getting fit I have a FREE Fitness e-Course which can help you lose weight and keep it off.

Seven healthy things to do to lose weight

2009-01-31T18:56:00.000-08:00

Many of us eat too much over the holidays but now that they are over you may want to fit into that size 6 dress again or get your pant size back down to a 34. You know it will take some work but you don’t have a plan. No worries because I’m going to give you seven ways to help you lose weight.

I’ve used these methods myself to lose nearly 30 pounds. I’m confidant that if you will consistently integrate all of these methods into your lifestyle, beginning today, you will lose weight. You may find that these habits are difficult to follow at first because you are not used to them. New habits always take about 30 days to install permanently in your subconscious, but if you persist they will work. These seven healthy ways to lose weight may even become a new way of living for you that will continue to pay you healthy dividends for the rest of your life.

1. I used to eat three large meals a day. That’s how we’re taught, right? I’ve found that eating five or six small meals a day is much healthier and helps burn calories more efficiently. You will discover that you won’t experience hunger pangs because your stomach is never really empty. Also your stomach will shrink because you are not putting as much food in it. You will find yourself eating less while feeling better because your blood sugar stays stable. Just make sure the food you are eating is healthy.

2. Drink water! In addition to drinking water throughout the day, while preparing your food, or about a half hour to 45 minutes before you eat, drink a glass of water. If you don’t like the “taste’ of water dress it up with a little slice of lemon or lime, but drink it! The water will give your stomach a sensation of fullness and will also flush toxins out of your body. Another benefit of drinking water regularly is that it will give you glowing skin and enhancing your overall appearance.

3. Eat slowly and chew your food completely. This one was hard for me. When I was a kid eating quickly meant that I could get back to doing whatever it was I was doing before I had to come in and eat. When I was aboard ship in the Navy I had to eat quickly so that the other people who were waiting to eat could have my seat in the mess decks. It's commonly known that people who eat slowly usually eat less as well. These people tend to live longer than those who gobble down large quantities of food.

Eating slowly and chewing your food completely does two things for your stomach. The first is that it allows your stomach time to let you know when it is full. This way you don’t get that stuffed feeling that often accompanies wolfing down a meal. The second benefit to your stomach is that the process of chewing your food completely allows your saliva to send signals to your stomach telling it what you ate so it can prepare the right chemicals to digest your food. Both of these processes help you lose weight while eating less.

4. Keep your portion size small. While this may seem to be a no-brainer, many people who are “losing weight” try to fool themselves into believing that a 16 ounce steak won't hurt anything. Instead of eating such large portions, savor every bite of a smaller 4 or 6 ounce portion while following rules 1 through 3. I think you will be amazed at how satisfying that small portion can be.

5. Put lots of fiber in your diet. The best fiber you can eat to lose weight is insoluble fiber. This is plant fiber that your digestive system cannot process. Fruits and vegetables are full of this type of fiber. This means that you can have a huge plate of veggies for a meal. This type of fiber takes many more calories to burn than other types of foods.

Many health professionals believe that insoluble fiber acts as a cleanser of the digestive tract and helps to remove waste from your body more easily. Eating lots of fruits and veggies is one of the most healthful and least painful ways to lose weight quickly. You can eat them raw or steamed and you can spice them up with a number of seasonings to make them something you actually want to eat.

6. Stay away from fatty meats and fried foods. This means you’ll need to give up fried chicken and fish. You’ll also need to give up whole milk products, potato chips and pork rinds. You need to give up fattier cuts of beef but you don’t have to give up beef as long as it is a lean cut and broiled. You can also eat broiled or baked fish, skinned chicken and lean pork cuts that suit your taste.

7. My last tip is one that I use regularly to stay healthy and fit while keeping the weight off. When used in conjunction of healthy eating it is one of the best ways to lose weight fast. It is simply to exercise daily. I know you’ve heard it before and you may wish it wasn’t true, but it's essential to your long term health and weight loss regimen. Find an exercise program that suits you and just do it!

So if you’re really serious about getting healthy (and if you read this far I believe that you are) then follow these simple steps. They will provide you the benefit of losing weight today and the benefit of living a long healthy life. Don’t wait, start today!

If you want more information on how to lose weight and be fit for life I have a FREE e-Course

Using online forums to help you quit smoking

2009-01-26T12:00:00.000-08:00

People who have successfully quit smoking will tell you that it's not an easy task. Almost everyone who eventfully quits has failed several times before they finally succeeded. There is never a convenient time to quit and for some people the littlest thing can set them off. You can't afford to lose your job because you are edgy as a result of quitting and explode at your boss. Your spouse probably won’t understand biting their head over nothing and the ensuing fight will only result in you lighting up. You don’t want to take a two week vacation to quit, do you?

Let's face it. To quit you are going to need all the help you can get. Family members, especially if they are lifelong non-smokers, may not be very helpful. On the other hand, the quit smoking forums are filled with sympathetic people who know just what you're going through. These people who have broken their habit can be especially helpful in your quest to quit. Best of all, these quit smoking forums are filled with individuals from all over the world, at all hours of the day and night. So, if you find yourself jumping out of your skin over your desire to take a little puff and unable to sleep in the wee hours of the morning, you can get online and find one of your quit smoking forum buddies to chat with to help you get you through the challenging moments.

To gain maximum benefit from the quit smoking forums, you'll want to first locate one in which you feel comfortable, ahead of your upcoming quit smoking date. Let the other members know of your upcoming goal to quit date. You'll find these people to be highly supportive. Some have already quit, but stick around the forum as a success story. The quit smoking forum members often have some ingenious tricks and tips to help you out that you might never think of on your own.

Your most difficult obstacles to quitting will occur in the first few days. This is when your body is flushing the nicotine and other chemicals out of your body. It can be all you can do to stop thinking about smoking. You are experiencing withdrawal from a substance you've had in your body for maybe many years. Other unpleasant symptoms sometime include sweating, sometimes profusely and at the most inopportune time. Many people experience a hair trigger temper as their body rids itself of toxins. Insomnia and irrationality can also pose a considerable problem.

While the majority of the nicotine and other nasty chemicals contained in cigarettes are flushed from your system in the first 72 hours, your next obstacle is overcoming the psychological desires. Many smokers have triggers which cause them to automatically light up. For example, some people always have a cigarette with their morning coffee. Others, when thinking through a problem, light up to enhance their concentration. This process can be quite a bit more manageable if you join a quit smoking forum.

According to Narcanon, many former heroin addicts claim that quitting smoking is more difficult than kicking heroin! Research has shown that this is probably due to the fact that cigarettes are legal and readily available, 24 hours a day at the corner convenience store.

If you want to quit smoking for good, do yourself a favor and check out the many online quit smoking forums. Good luck!

If you would like some information to help you quit smoking I have a FREE Preparing to Quit Smoking e-course

What’s the right exercise program to lose weight?

2009-01-16T08:44:00.000-08:00

I regularly tell people that a key part of your weight loss program needs to include exercise. I often get, “I know, I just don’t like to exercise.” Well exercise doesn’t have to be drudgery. You should choose the type of exercise that you like to do. Most people won’t stick to a program that they hate so if what you hate includes anything with a membership fee or special equipment my suggestion is to find something else. Find some type of exercise that you like to do!

Before we go on let me make the required disclaimer that if you haven’t exercised in a while it’s best to check with your doctor before starting a new exercise program. Now that’s out of the way, we all know that very few people are going to keep doing a type of exercise they don’t like. Think about it. If you don't like jogging, you are going to find every reason in the world not to get up at 6 AM and go running, from “I’m too tired” to “my cat’s sick, I can’t leave her alone.” Now if you’re having a challenge finding something you like to do, choose something you hate the least. For most people this is walking.

The thing about walking is that it’s great exercise and it's a great way to lose weight. It suits any level of fitness. As long as you don’t have specific knee or back problems that prohibit it, anyone can start a walking program at any time and you can calibrate the intensity and duration of your walk so it’s just right for you. Walking is also a great social exercise. If you look around a little it’s usually very easy to find a training partner to chat with while you exercise. Walking with a partner will make you more accountable for your exercise and will also make the time go by faster.

No matter what exercise you choose, you should start at a low level of intensity and build it up over a period of weeks. This is absolutely essential to the longevity of your exercise program. If you start off too hard, you could end up with an injury which will require time off to recover.

If you haven’t exercised in a long time and find that walking is difficult, start off by walking for 10 minutes each day. Then, make a plan to either increase it by 5 minutes every 1 to 2 weeks. To make things more interesting, try walking a different course every few days. This is a great way to discover new neighborhoods or parks in your area. You can also recruit a different friend to walk with you on various days of the week. This can be a great way to stay in touch!

If walking isn't your thing or you want something with a little more intensity you may want to try a fitness center. Most have a variety of equipment and normally have trainers on hand to answer your questions about using them.

When you choose a fitness center, make sure that they give good service. Most will give you a trial period. Take advantage of it to check out the service and the equipment. A rule of thumb for joining any gym is that if they aren't willing to treat you well before you join, then they certainly won't after you join. Check out the equipment and see if it is well taken care of. If the machines move smoothly without a lot of creaking and squeaking they are most likely well maintained. If they squeak a lot or make noise, then chances are they aren't being taken care of.

If you still aren't sure what you should do, you could always try golf or tennis. Both are good social activities and you can even meet new friends. Tennis is great for fitness although it isn't for someone who is just starting out. If you haven't exercised for a while, then golf may be the best activity for you. Just remember to walk the course as much as you can because after all it is suppose to be exercise.

If you want to lose weight and get fit I have a FREE Weight Loss and Fitness Course

Quit Smoking and Save Money

2009-01-15T14:52:00.000-08:00

Although the most important, health isn’t the only factor in why people should quit smoking. Cigarette smoking is expensive! The cost of smoking has a direct impact on a smoker’s way of life. It adds up and can really subtract from the amount of money they can contribute to the living expenses of their household.

Smoking is a very expensive habit. It’s worse when you smoke more than one pack per day. Most smokers start out smoking relatively few cigarettes per day, but as they become more accustom to smoking, the number of cigarettes they need to use each day to feel the same type of mood enhancement increases, as does the cost of their habit. This can continue to spiral upward until they make the decision to quit smoking.

Let’s do some math. Right now, let’s calculate the money you spend on cigarettes. How many packs per day do you smoke? If it’s a quarter pack write down .25, a half pack write down .5, a whole pack 1 etc. To calculate your weekly cost simply multiply the number of packs per day by 7. After you have that number, multiply it by your cost per pack.

Here’s an example: You smoke a pack a day. You spend $4.48 per pack.

1 pack x 7 days = 7 packs/week
7 packs/week x $4.48 = $31.36 week

So if you smoke seven packs per week to figure out how much you spend per year just multiply that number by 52. So for our example this is how it would look:

$31.36 week x 52 weeks/year = $1,630.72 year

If you took this out 10 years (not including interest) this would equal $16,307.20. Now let me ask you an obvious question, wouldn’t you rather quit smoking and do something extravagant with $16,307.20 in ten years than have the health complications you’ll get from your smoking habit? I know the answer is yes because you’re still reading this. And this is just for one pack a day. If you smoke two packs, simply double that number to $32,614.40. You can buy a really nice car for that!

If you were to quit smoking a pack a day today and put only the money you’re using toward cigarettes into a 401(k) that earns you a safe 9% interest, then you’d have a quarter of a million dollars within the next 30 years.

If you don’t quit smoking, then you’ll also end up paying other costs associated with your habit. For instance, smokers have heftier dental bills because smoking will cause your teeth and gums to decay. Smokers have to have their clothes dry cleaned more, just to get the stains and odors out.

Life insurance costs more if you smoke. So does health insurance. This is because health care providers are very aware of the impact smoking has on the health economy of our nation and are making smokers pay for that increase.

Do you need to sell your car? If you’ve been smoking in it, you won’t get as much for your trade-in as you would if you had quit smoking. Plus, recent studies have shown that smokers earn less and in today’s workplace and they are at risk of becoming unemployable as more and more companies assume a no-smoking policy.

These costs don’t even factor in the healthcare costs associated with smoking, the costs of heart disease, lung cancer, cancer of the mouth and larynx, emphysema and the rest of those smoking related diseases. When you consider these costs, the cost is even greater.

Here’s the bottom line. Quit smoking for your health, but also quit smoking to reduce your financial waste. Put the money you save to use toward your lifelong dreams.

Quit Smoking by Facing Your Psychological Addiction

2009-01-12T09:31:00.000-08:00

Although the addiction is not, as some advertisements would have you believe, “as great as heroin”, nicotine is addictive. And, when you’ve been addicted to nicotine, the mere thought of trying to quit smoking can be extremely intimidating. People that withdraw from tobacco sometimes go through grumpiness and irritation. At times these can seem to be severe to the person going through the withdrawal. But what I’ve seen in my clients is that breaking the psychological addiction to the habit of smoking is actually harder than dealing with the physical withdrawal symptoms.

If you’re planning to quit smoking you’ve got to put together a mental plan of attack to face those psychological withdrawal symptoms. This can often be even more important than anything else you do since smoking is an emotional and social habit. By the way, it is also a habit of motion, as you move the cancer causing stick to your mouth over and over many times per day.

There are many ways to get psychological help for your addiction. They need to be done in conjunction with the physical removal of nicotine, not just before or after you’ve quit smoking.

One simple method is phone counseling The American Cancer Society offers this service through “Quitline”. Phone counseling puts you in touch with a trained counselor that can help you put together your quit smoking plans and give you advice as you move through the quitting process.

Since these counselors are familiar with the process you are going through they can help you to avoid some of the common traps and pitfalls that usually cause someone who has quit smoking to return to the nasty habit. Phone counseling is a convenient way to reach out for support because it’s available at all times and from anywhere you have a phone connection.

If you have a strong community of friends and family they can be very helpful when you quit smoking. In fact, many people who want to quit smoking don’t need to do anything more than to let their family and friends know they are trying to quit. This can be especially helpful if there’s someone you know who has already quit smoking. Not only will they understand what you’re going through, they’ll also be able to guide you through the process.

Some people prefer to quit in a group. If this is you it’s good to know that there are plenty of programs organized specifically for people who want to quit smoking. Many people find that the support of a group can be very beneficial in giving you the extra support you need in order to break the smoking habit once and for all.

If you feel like your addiction is strong, then try to find a frequent meeting that lasts at least half an hour. Try to find those with lots of experience. Some organizations will be intense, and others more flexible. My belief is that the more intense it is, the higher your chance of success to quit smoking.

You may discover that you prefer individual counseling over group meetings, but either way, counseling helps people quit smoking more than those who try to go it alone. Many people find that a hypnotherapist that is qualified in helping people quit smoking is one of the easiest methods to break the psychological addiction.

No matter what you choose to do, make a choice to quit the habit of smoking for good. It’ll be the best thing you’ve done for your health all year! If you'd like soe help to quit smoking I have a FREE Quit Smoking e-course.

Wishing you only success!

Want to get fit? Drink water.

2009-01-03T13:38:00.000-08:00

You’ve heard it before drink at least eight glasses of water a day. Why? It’s because your body and the body of every other human body on earth is made up of over 75% of water.

We all know we cannot live without water. The fact is, you can survive for weeks without any food but just three days without water and you die. But nowadays water has many people have replaced water with soft drinks and other sweetened refreshments. When you’re swigging down one of these sugary substitutes keep in mind that water is healthier and helps to detoxify your body without going though one of those rituals to rid yourself of impurities. It is also absolute necessary if you want better health and longevity.

Now although eight glasses is the standard intake, your own personal need for water can vary greatly due to exercise, weight, and temperature. Research has proven that over 2/3 of adults don't get the water they need on a daily basis. When you drink water on a regular basis you replenish your body’s fluids while keeping it well hydrated and functioning just the way it should be.

I know that when I don’t drink enough water I get tired and sometimes a little bit grumpy. I also get a stiff neck.

The problem is that most of us wait until we are thirsty before we decide to drink water. This is a very unreliable gauge of your water needs. By the time you feel thirsty you have already lost two or more cups of your body's water supply. If you stay thirsty you will have depleted even more. Therefore, the best thing to do is to drink water regularly instead of waiting until you are thirsty.

Now may people think, well I’m drinking coffee or tea, isn’t that enough? No! It is very important that you don't substitute beverages with caffeinated drinks for water. The same goes for alcohol. Caffeinated and alcoholic beverages act as diuretics and can actually cause you to lose more water through increased urination. Although you may think you are getting water through these beverages, the fact is that you are letting it go almost as fast as you take it in.

When you exercise you to replace the water you lose due to perspiration. A good rule of thumb is that for each pound you lose due to exercise, drink 2 cups of water. We even lose water when we sleep. If you continue drinking water up to the time you go to bed you can wake up with your body feeling fine and functioning as it should be.

We all know that we need to drink more water when we’re sick. A cold or the flu can dehydrate your body quite quickly. To counteract this drink more water when you’re sick.

There are many mixed opinions as to whether purified water will actually provide you a benefit. I would recommend that you explore this yourself so you can determine the water that suits you best.

Keep a container or bottle of water with you at all times and drink it throughout the day. Teach yourself to drink water instead of other beverages that don't hydrate your or replenish the nutrients your body needs.

Make drinking water daily a habit. It’ll improve your physical and mental fitness.

If you would like more information on fitness I have a FREE Fitness e-course.

Need motivation to lose weight? Make prevention of obesity your target!

2008-12-30T11:40:00.000-08:00

Obesity is now epidemic in the U.S. While there are some people with medical conditions that cause uncontrolled weight gain, the vast majority of overweight and obese people simply eat too much. These same people also make poor food choices.

It’s hard to find anyone that would say obesity is attractive and it’s really unhealthy. To stay healthy the prevention of obesity is really a straightforward proposition. If you'll forgive the pun, prevention of obesity is truly worth many pounds of cure.

Over the holidays people of an average, stable weight may gain a few pounds while partaking of all that holiday cheer. All’s it takes is a few cookies, some fudge, delicious gravies poured over creamy mashed potatoes and a few glasses of eggnog to begin to pack on a few unwanted pounds. However, once they return to normal eating habits, most people shed those pounds within a couple of months. What they do is merely exercise and reduce the calories they eat and the weight goes down, but sometimes this doesn’t happen.

The prevention of obesity should become your goal when you find you've gained ten pounds or more and it doesn't come off. There should be a loud alarm sounding off in your head when your weight starts creeping up and you can’t lose it. Don’t wait! Now is the time to take action! I guarantee you that it's far easier to lose ten or twenty pounds than a hundred! You also won’t compromise your health.

Finding that your clothes are too snug could be an indication that a prevention program is needed. I’ve read that Oprah has one section in her closet for 'fat' clothes and another for 'skinny' clothes. Maybe you do this. Not only is this an unnecessary expense, but you’re also playing a psychological trick on yourself. You probably say something like this to yourself, “Well, I guess I just have to accept it. People do tend to gain weight as they get older, don’t they? What's one dress size anyway? I still look OK.”

If you want to prevent obesity this is B.S. It’s called being in denial. This means you won’t be motivated to prevent obesity. Why? Because you have told yourself that you don't think it's possible. You might make a token attempt to diet or exercise, but within a few days or weeks you’ll give up. You won't stick with the program. This is how those few pounds eventually balloon into an huge weight problem.

So, like all things, the real core issue in the prevention of obesity begins in your mind. You must be motivated. Do you want to wait until the day when some little child in the grocery store tells her Mom, “Look how fat that woman is!”? That's when you know you’ve too far gone and you can’t deny it anymore. Prevention of obesity means starting early, before the problem gets too big, pardon the pun.

If you need help in getting motivated, here are a few tips. Go online and calculate your BMI. Here’s a place you can go to calculate it - http://www.nhlbisupport.com/bmi/. Investigate the health problems you may have to face. Problems like heart disease, poor circulation, diabetes and joint stress damage to name a few. Take out those old photo albums and find pictures of you when your weight was normal. Pick one out and tape it on the refrigerator door, right at eye level where you see it every time you open the door, along with a picture of you now. Try on one of your 'skinny' outfits.

Are you motivated now? Good! Before starting any programs check with your doctor to be sure you don't have a medical condition, like a thyroid imbalance. If that's not the case, get ready for a lifestyle that includes a healthy diet and exercise. Don't cut yourself any slack. Stay on track. Remember, prevention of obesity is your goal. If you have problems staying on track find a coach that can guide you on the path to your goal.

Losing weight always boils down to a simple formula that involves calories. Calories in minus calories out equals weight loss or gain. To get a handle on your normal calorie input, keep a food journal for a week. Write down everything you eat, down to the last cracker and glass of wine that passes your lips. Buy a calorie counter book. Ask your doctor or find a nutritionist that can help you plan a diet that's healthy and right for your lifestyle.

Do you want to lose weight? Then your motivation is the key to your prevention of obesity. With a giant dose of motivation, you'll lose that extra weight and stay fit for life!

If you’d like information on becoming healthier I have a FREE Fitness e-Course that can help!

Does Your Sleep Attack Without Warning?

2008-12-29T13:11:00.000-08:00

If you have a chronic sleep disorder, depending on its severity it can be paralyzing. One disorder, narcolepsy sends you immediately into a sudden state of sleep. Because it strikes without warning, narcolepsy is one of the most damaging sleep disorders. It can begin younger than 10 years of age, on into your 30s. It’s rare for it to show up in your 40s or later.

A narcoleptic person can’t stay awake for long periods of time – even if they’ve had plenty of sleep the night before. It’s extremely difficult to enjoy your personal life, let alone manage your professional responsibilities at work.

A common misdiagnosis for narcolepsy sometimes is everyday depression, fainting, or seizures. There’s no known cure, but there are a few ways to manage this particular sleep disorder and lessen the symptoms you experience.

You’ll know if you have narcolepsy if you find you’re abnormally sleepy during the daytime, but not the usual sleepyhead syndrome many people feel. A narcoleptic individual will feel an uncontrolled need to sleep, and they’ll nod off without warning for anywhere from a couple of minutes to a half hour or more.

Since it can be embarrassing to fall asleep when it’s not the right time or place, many who suffer from narcolepsy enroll in counseling to help them cope with the sleep disorder and how it affects their life with friends, family, and co-workers.

Another sign that will emerge with narcolepsy will be cataplexy. This is when you lose control of your muscles. You might slur your speech or hang your head, or even fall when your legs give out from beneath you. For some people this symptom can occur daily, for others very rarely or only once or twice a year.

Unfortunately narcolepsy’s symptoms don’t end there. Some people experience paralysis right before or after their sudden sleeping spells. They find that can’t move or talk, which can be very frightening to you and anyone else watching it happen.

Some people with narcolepsy also experience hallucinations. This is because they fall into a fast REM sleep. They’re actually half awake and half dreaming, which can be scary depending on what type of dream you’re having at that moment in time.

People with narcolepsy can have a lapse of memory. You might be carrying on with your tasks as usual, but unknowingly you’ve had a sleep episode and you forget what you just did. When you wake up you see that you’ve accomplished something but usually not as well as you would if you were fully awake. This let’s you know it’s due to the narcolepsy.

No one really knows what causes narcolepsy, but scientists believe it may be genetics coupled with uncommon brain chemicals that respond to triggers in your environment. They think narcoleptics may have imbalances in the chemicals that regulate sleep, such as a low level of hypocretin, which tells you when to wake up and stay awake.

If you think you may have narcolepsy, then your doctor will conduct a series of tests to find out if it’s true. You’ll fill out a standard sleep questionnaire and may enroll in an overnight sleep study where they place electrodes on your scalp to monitor your sleep cycles.

It’s important not to ignore this sleep disorder because it can have potentially harmful consequences. Aside from affecting your personal and professional relationships, narcoleptics run the risk of wrecking their cars while driving or causing a fire in their home, such as when they fall asleep in the middle of cooking with hot oil and grease.

If you’re found to have narcolepsy, then you have several treatment options available. Everyday stimulants may not be enough to keep you awake, so your doctor might prescribe something stronger, like Provigil.

Antidepressants are often prescribed because they suppress REM sleep and aid in the elimination of cataplexy, paralysis, and hallucinations. Or, your doctor may have you start taking sodium oxybate, which does the same thing antidepressants do, but also helps with nighttime sleep.

You also have to be very cautious about making lifestyle changes that can help you control this disorder. Make sure you read labels on medications to see if they cause drowsiness. Simple things, such as making a schedule that includes naps, exercising, and avoiding substances like nicotine and alcohol can curb the effects of narcolepsy.

Don’t feel like narcolepsy has to control your life. Talk to others about what you’re going through and adhere to a safe routine that ensures you won’t harm yourself (or others) if a sudden sleep attack should occur.

Although I don’t work with narcolepsy I do have a FREE e-course that can help you sleep.

The Benefits you receive when you quit smoking

2008-12-17T12:06:00.000-08:00

I have seen hundreds of clients that want to quit smoking and have helped most of them stay smoke free for like. What’s interesting is that all of them already knew that the biggest benefits the got from losing the cigarette habit are related to improving the quality of their lives. You probably already know that too.

You probably already know that when you quit smoking you substantially lower your chances of getting lung cancer. That alone should be enough to motivate you to quit. By the way, if you are one of those who have never smoked, try not to judge someone who is struggling to quit. The combination of the psychological craving and addiction to nicotine can make it a very difficult habit to overcome.

Besides lung cancer there are some other very serious medical conditions caused by smoking. Most of them affect the lungs but smoking can also attack the cardiovascular system and are a large contributor to stroke and heart attack. But you probably already knew that too.

Obviously no one wishes these any of these things to have happen to them. It’s also obvious that when you quit smoking you receive some huge health benefits. It would seem that lowering your chances of contracting these diseases should certainly among the best reasons to quit.

Although the other benefits you receive when you quit smoking are smaller, they can make a significant difference in your quality of life. If you like food here’s a couple of important ones. If you smoker you lose some sensation in your mouth. You also lose some of your ability to taste which causes food to seem blander than it is. So when you quit, your food tastes better. And that’s just part of the benefits you’ll get when you quit smoking. Some smokers overeat because they just can’t taste their food. Once you can taste your food again, you may find you are eating less which just might help you lose weight.

Ex-smokers can easily pick smokers out of a crowd. Nearly every smoker I meet smells like cigarettes. As an ex-smoker I can almost guarantee you that you won’t enjoy the smell. You may find that your clothes, car and house smell at first but you can fix that with a determined cleaning effort. It might take some time to air things out, but you are going to have a fresher wardrobe and cleaner smelling home. You will notice that your breath, hair and skin smell good again. I will guarantee that you and everyone you know will be glad that you don’t smell like smoke anymore. What a great benefit!

Now, a few other small and maybe not so small benefits will come when you quit smoking. You’ll spend no money on cigarettes. By the way for most smokers this means a savings of $ to $8 a day. Since nearly all work places have smoking bans you won’t have to your spend breaks smoking outside like a leper. You also won’t have that uncomfortable feeling that you used to have when you were a smoker and you were somewhere you couldn’t smoke.

When you add them all up, lung cancer, heart disease, fresher breath, skin and hair, as well as more money in your pocket and less time spent looking for a place to smoke you may just find the motivation to make this year and the rest of your life smoke free!

Make 2009 a smoke free year. If you would like a FREE course to help you become smoke free just follow this link.

8 Simple Tips for Keeping Your Body Healthy

2008-12-15T18:25:00.000-08:00

The New Year is just a few days away. Pretty soon many of us are going to be making New Year’s resolutions and one that many people make is getting into better shape. The problem is that unless you have a plan it’s easy to become disheartened in a short while and end up tossing the whole idea in the trash.

Before I give you these simple tips, remember the old saying, “A task begun is half done”. Just starting a fitness program can help you tremendously. So don’t put off your “getting in shape” goal. Decide to do it and start today!

To get in shape you need to set some realistic goals. This makes your goals motivating rather than de-motivating. For example, losing forty pounds in six months or 1.5 pounds per week is probably realistic, depending on the weight you need to lose. Losing forty pounds in six weeks, well maybe you better rethink your goal.

Here are some tips that can help integrate your mind, body, and spirit so that you’ll stay on the right track this year to meet your fitness goals.

1. Follow a healthy nutrition and diet plan. You need quality food to get and stay fit. Quality food provides the fuel you need for your body to function optimally. Choose foods that are healthy, contain the right nutrients and are free from chemical additives. It’s also good to take vitamin and herbal supplements to support your health.

2. Get enough rest. For most people this is between seven and nine hours a night. You won’t function well without the proper amount of rest. You’ll also want to sleep with as few interruptions as possible so that you’ll get the right amount of REM (rapid eye movement) sleep. This allows your nervous system to heal while rebuilding your body. If you’re feeling sluggish during the day rest or take a short nap to recharge. Talk to your doctor if your always sluggish or have sleep problems. By the way, you can’t exercises properly if you’re always tired.

3. Live in the present Focus on the now. Forget about how you didn’t exercise in the past. Forget about fitness goals you didn’t reach. This can quickly stress you out and de-motivate you. Appreciate what you are doing now, the gift of life you are living in right now. Now is really the only time you have so make the best use of it.

4. Commit to and do your exercise program. You can’t think yourself fit. I tell that to my clients all the time. You have to do some work! Your body actually craves movement and action so give your body what it wants. This helps you burn excess fat and calories and also stimulates you mentally. Some exercises like yoga or Tai Chi, are actually designed to sharpen your mind as well as your body. They can reduce your stress and heart rate, keep you focused on the present, and maximize your feelings of joy. They can also improve your serenity, spiritual faith, and peace of mind.

5. Have and keep a good support system of family and friends. It’s been my experience that these people can give you both the positive and negative motivation you need to achieve your health and fitness goals.

6. Don’t forget to laugh. There are plenty of studies that show that laughter is an excellent countermeasure to disease and can actually play a significant part in healing a sick body. So tell jokes, watch funny movies, go to comedy shows or just laugh at yourself.

7. Focus on the positive. When you focus on the positive you’ll look happier and healthier. You’ll also feel better. I know that this is hard. You just have to read a paper or turn on the news to get a dose of negative energy. Closely monitor what you let yourself read, watch and listen to. If you find that you’re thinking negatively try to find something positive to focus on. Think about your goals or your family, anything that brings your thought patterns back on the positive side.

8. Don’t let your emotions handle you but rather learn to handle your emotions. This doesn’t mean holding all your emotions inside. Stifled emotions can negatively affect your mental and physical health. Understand the things that upset you and determine ways to counteract them so that you can keep your emotional energy positive.

So there you have it, eight simple tips for keeping you’re your body and mind healthy. Follow these tips won’t ensure you a longer life, although it will improve the odds you’ll have a longer life but it will ensure a happier and more fulfilling one. So set your goals to meet your total fitness needs.

If you’d or somebody you know would like to become fit and would like some more information I have a free fitness e-course just for you.

2 Hormones That Put You to Sleep Naturally

2008-12-08T17:54:00.000-08:00

Wouldn’t you agree that, no matter what kind of a problem you are having, it is always a better idea if you can find a natural cure? Especially when the alternative is taking one that is produced by the pharmaceutical companies? The reason I think this way is because medical cures tend to attack the symptoms of the problem rather than attacking the problem itself. This is especially true if you are suffering from insomnia.

If you take an over the counter sleeping pill or one that is given to you by the doctor, all that it is really going to do is to put you into an unconscious state. It doesn’t get to the root of the problem, the issue that is causing the insomnia. Often this problem has to do with the hormones your body produces.

Our bodies are amazingly balanced. When we’re born, we rarely experience problems with insomnia because our body’s balance allows us to sleep deeply when we need to. As we get older, however, the environment around us creates problems. These problems, and how we deal with them, tend to throw our bodies out of balance, making it difficult for us to sleep. One thing that tends to get out of balance is the hormones within our body. Here are two hormones that can help you sleep.

The first hormone is serotonin. Although this hormone does not necessarily help you to sleep it does have a lot to do with your mood. Serotonin is released whenever we exercise or do something good for our body. It helps us to feel good and does a lot to relieve our stress. If your insomnia is stress related, the hormone serotonin can go a long way in helping you get a good nights sleep.

The other hormone that you may be lacking is melatonin. This is a hormone does many different things. One of them is to help put us to sleep. Many people take natural forms of melatonin in order to overcome problems such as jetlag and insomnia. If you find that you are suffering from occasional sleeplessness, a little bit of melatonin in the form of a pill from your natural grocery store or wellness center may go a long way in helping you to get the sleep you need.

If you can't sleep and wished more than anything in the world to shut your eyes and fall into a deep, deep sleep, I have a free e-Course that can help you. Let me give you some excellent information that you can use to help you cure your insomnia safely and naturally.

Exercise a Natural Cure for Insomnia

2008-12-05T09:51:00.000-08:00

People that suffer from insomnia often say they would do anything to get a good night’s sleep. But sometimes this just isn’t true. For example, one of the best ways to help you to get a great night's sleep is by getting some exercise on a daily basis. Now I’ll bet you that you already knew this but let me ask you, are you willing to put forth the effort to do something about it? If you are, good for you! If not, what is it about exercise that makes it so difficult to do? If it is the first line of defense against insomnia, why is it so hard to do?

Exercise requires us to put in effort with different levels of intensity. If we are already in a weakened state as a result of not being able to sleeps well, it can make any exercise program seem even more difficult. This can create a vicious circle in our lives and eventually cause us to spiral out of control. But if you put the temporary discomfort aside, an exercise program can really make a difference in the way that you feel. You see, even a little bit of exercise releases chemicals into your body that will help you to sleep better. Not only that, it will help to restore some of the balance in your body that may be missing as a result of your insomnia.

Your exercise program doesn't need to be overly strenuous in order for it to work. As a matter of fact, just a few minutes of exercise, several times per day can make an amazing difference in the way that you feel and how well you sleep. If it seems too overwhelming for you to get a lot of exercise all at one time, try doing some light exercise every time you eat. Even a 5 minute walk after your meals will make a difference!

Not only will exercise release some important sleep inducing chemicals into your body, it will improve your sense of well-being. Each of these can go a long way in helping you to fall asleep at night and stay asleep until you are rested. Why not try some light exercise for a couple of weeks? You would probably be surprised at what kind of a difference it can make in your life.

If you're interested in more naturals cures for insomnia check out my free e-course.

Why is sleep important?

2008-12-03T20:57:00.000-08:00

Why is sleep so important to our health? Sleep and the dreams it gives us function to organize our memories. It also can help recover lost memories. There have been many studies that have shown that after studying, when you “sleep on it” or get a good night’s sleep it reinforces what you studied.

Sleep actually acts as a mood enhancer and helps to improve our social behavior. I don’t know about you, but when I don’t get enough sleep I get grumpy. Tired people are often cranky and easily frustrated. If you don’t think sleep helps, just check out a toddler that hasn’t had enough sleep. Although it’s common for everyone not to sleep well every once in a while, insomnia that lasts more than a few days can really affect us negatively.

So what is insomnia? Insomnia has been defined as “sleep problems characterized by difficulty falling asleep, waking up frequently during the night, or waking up earlier than desired.” Insomnia can result in getting up in the morning in a haze and experiencing ongoing drowsiness as the day progresses. An easy way to look at insomnia is simply the inability to get enough high-quality sleep.

Our sleep acts as a nightly tune up for our brains. Studies have shown that Rapid Eye Movement or REM sleep affects our mood during the day. When we sleep the parts of the brain that control emotions, decision-making, and social interactions slow down dramatically. This allows our brains to recover from the previous day’s activities and improve our performance when we are awake.

Have you ever tried to really concentrate when you’re tired? I find that I can’t concentrate suitably when I haven’t slept well. Scientists have suggested that our brains, or more specifically our brain’s neurons, repair themselves during sleep. Sleep deprived neurons get sluggish and don’t fire properly. When this happens your nervous system doesn’t work as it should and your concentration is affected. You’ve probably experienced this on a long drive or when trying to study late at night.

When I wasn’t sleeping well I found that my allergies actually worsened. Studies have also shown that without enough sleep your immune system is weakened. This results in your body becoming more susceptible to infections and disease.

Although my health wasn’t permanently affected, long term insomnia can lead to an increased risk of disorders such as major depression, anxiety disorder, and even drug and alcohol abuse. Additionally some studies have shown that the lack of sleep can cause a person to develop problems with their weight. Other studies have shown that the lack of sleep can even lead to a premature death.

When I wasn’t sleeping well I experienced difficulty going to sleep as well as having a hard time staying asleep. I found that the lack of sleep made me think fuzzy. I also had a hard time remembering things. It affected my ability to get my work done. You might experience these types of symptoms too.

So to sum it up, the lack of sleep can trigger problems at home, work or school. It can slow down your reaction time which can results in accidents in your automobile, home, and workplace. If you’re experiencing problems with your sleep I have a FREE e-Course which can help but whatever you decide to do, do it quickly. Insomnia is no fun, I know.

Your bedroom can relieve your stress

2008-11-27T12:10:00.000-08:00

Life can be irrational, unfair and fraught with unexpected pitfalls over which you have no control. As John Lennon once said, “Life is what happens as we are busy making plans.” What I think he meant was that no matter what, life will always add its two cents. As those cents keep mounting up, you can find yourself looking for just a tiny bit of relief, somewhere - anywhere. A place that where you feel safe from the storms of life. Everyone needs a little spot that qualifies as their castle, their place to retreat and regroup, when the stress of living becomes too much.

Here where a well considered bedroom organizing plan can reduce your stress and keep you sane and happy. After all, you do spend a third of your life sleeping there. In addition, if you’re like many people you may kick back for a half hour after you wake up with a cup of coffee and a pastry before facing the world. Also, in the evening, it's an excellent place for a relaxing read and a cup of cocoa.

Your bedroom is an important 'nesting' spot. Think of it as a retreat space, ideally a clutter and stress free zone. When you think about it this way, bedroom organizing becomes a priority and your bedroom can provide you with an instant getaway, without ever leaving home.

To begin, you want to identify your needs. Your bedroom organizing plan should be centered around creating an environment similar to what you'd expect of a room at a nice hotel. Now you won't be getting room service but you can make the atmosphere close. Nice hotels provide lots of big, fluffy pillows, a nice looking quilt, a big armchair and a side table where you can drink your coffee or tea. Now stock it with a couple of magazines or a book you’re reading. Think about comfort and convenience when organizing your bedroom.

When creating your bedroom organizing plan, think along the lines of what you'd like to have at your fingertips when you're having a 'bad hair' day, or are down with a cold or the flu. If you enjoy sipping coffee or tea in bed, stock a dresser drawer with coffee, a few filters, tea, oh, and maybe some cocoa for those cold rainy nights. If you really like to laze around, find a spot for a 2-cup coffeemaker or a place to store water. Determine whatever provisions that allow you to just hang out in your bedroom and relax.

Look around your bedroom and identify annoying aspects, like accumulated clutter. For example, if you habitually toss loose change on your dresser, let magazines pile up, or scatter pens and receipts wherever they drop, clean it up. Find a big bowel or a basket to dump the change in. Pens can be placed in a coffee cup and if make a habit of filing or tossing receipts right away you won’t have them covering your dresser and wherever else you drop them. To feel better get rid of the mess it’s not conducive to a sense of peace and serenity!

You don’t have to spend a lot of money on your organizing plan. Instead of new furniture try to reorganize what you have presently. Sometimes just changing things around is all it takes. Maybe a slightly different view from your windows will let you appreciate the view. A couple of fluffy pillows don't cost much. Perhaps you should treat yourself to a new bedspread or window coverings.

If you're tired of the artwork you have on the walls, change things around. Visuals are important to your mood. Make sure your lighting is conveniently placed and adequate for its purpose.

The last task on your bedroom organizing plan isn't so much fun. Clean up and organize your closet and every drawer in your room. Once it's done, you just need to keep it that way! Form a habit of putting things away. You'll be amazed at how great it is to never have to search out keys, jewelry and that other shoe. Just the savings in time and lack of frustration cuts down your stress and makes every day run more smoothly.

Until the next time...

Wishing you only success!

Want a better life? Stop drinking alcohol.

2008-11-25T19:19:00.000-08:00

I don’t care what people say, alcohol is one of the most addictive drugs ever invented, and possibly the most dangerous, at least for me.
Historically alcohol abuse has been a problem for as long as people have been distilling grain. Since it’s so familiar, alcohol can be worse than any other drug. Countless people struggle for years in vain to stop drinking alcohol as the drug slowly but surely destroy their bodies and minds. Drinking rehab is much more popular than any other sort of drug rehab program, and it will only keep growing. If you don’t believe me ask Lindsey Loham.

Now I used to be a real alcohol abuser. When I was a teenager, just like nearly everyone else in the 70’s, I drank and smoked pot. I preferred to smoke but it was much easier to get wasted on alcohol. Now don’t get me wrong, I don't blame the drug policy for my alcohol addiction, but I do see it as a contributing factor. If alcohol is the only way you can get high legally, then people who are prone to alcoholism are much more likely to get addicted to it instead of using safer alternatives.

There is obviously more to it than that, however. Otherwise, I would have stopped drinking alcohol a lot earlier. Part of it was the stress of growing up the son of a deputy sheriff in the 60’s and 70’s. You see in many ways, I'm a pretty straight edge, repressed sort of guy. For the longest time I had to have my emotions tightly under control and I think the stress of that attitude contributed to my drinking problems. You see, I could be a different person when I was drunk – uninhibited, reckless, and free. It gave me an excuse to live out fantasies that I had always had – the ones I repressed and wouldn't even admit to myself. Suddenly, under the influence of alcohol, I was a daring, fun and carefree guy. The drinks I had took me away from the worries of daily problems. The problem was once I started drinking, I never wanted to stop.

My friends or family never did an invention for me, although my best friend’s my once suggested that I was an alcoholic and told me I should get some help. After some rather traumatic and embarrassing incidents I finally realized that I had a drinking problem, but I refused to get help. I didn't believe that I needed help to stop drinking alcohol. I figured that I could do it all on my own through my own willpower. Fortunately, although it doesn’t happen often, when I began training in martial arts again after a hiatus of nearly 10 years, I was able to change my focus and control my drinking.

Unfortunately, there are very few people that abused alcohol as badly as I did who can stop drinking alcohol through sheer force of will alone. Usually when alcoholics quit, it is usually because they have found the right program and the right friends to give help them travel a different path.

That’s where a 12 step rehabilitation program can be extremely helpful. I have attended these programs with friends that needed the help. Most are very faith focused which can be a tremendous aid to many people. I witnessed many of my friend stop drinking alcohol through a combination of faith, willpower and a community that supported their decision to stay clean and sober. Whatever your beliefs are, you can find a way to overcome addiction if that is what you want. It just takes a little faith, an iron will and some really good friends.

What Is Stress?

2008-11-18T18:51:00.000-08:00

We experience stress constantly. So what is stress? When I have a deadline on an article I’m writing I get a little stressed. When traffic is stalled and I have a client waiting for me at the office I get a little more stressed. If my daughter is in one of her teenaged moods I can get really stressed out. And when all of the above happen and a guy cuts in front of me and then flips me off I can feel like I’m going to explode! Each of those events, labeled as stressors by mental health professionals, can really stress me out.

Some stressful events are normal and can even be useful. Stress is very helpful if you need extra energy to work a little harder to finish a project or when you have to react quickly, like moving out of the way of a bus. The state named “stress” is your body's way of preparing to meet what it perceives to be a difficult situation with enhanced focus, an upsurge of strength and energy, increased stamina and heightened awareness.

When your body perceives stress there is a the release of the hormones cortisol, epinephrine and neoepinephrine from your adrenal glands into the bloodstream. These three hormones cause your heart to beat faster, your lungs to become more efficient, your blood pressure to rise and your metabolism to speed up so your body uses its stored energy more efficiently.

As these hormones hit your blood vessels they open wider to let more blood flow to the large muscle groups, like your legs and back. Your entire body is put on alert as your pupils dilate to improve your vision. Your liver starts to pump out some of its stored glucose which gives you a rush of energy. You begin to sweat allowing you to cool your body efficiently. The purpose of all these physical changes is to prepare you to react quickly and effectively as you handle any perceived threats.

This reaction is known as the stress response. It is also called the fight or flight response. Working properly, the body's stress response enhances your ability to perform well under pressure. Unfortunately the stress response can also cause problems when it overreacts, continues to run or fails to reset itself properly.

Until next time…

Wishing you only success

Working with Others to Reduce Your Stress

2008-11-14T17:53:00.000-08:00

I don’t know about you but if it wasn’t for other people I’d be just fine. I mean it’s the other people that stress me out and I’m not just talking about those finger wagging drivers. I’m talking about people I have to be around all the time. Women I’m dating, my kids, my friends, people I share the office with, I mean people I can’t avoid. Well if you’re like me then this might be a good article for you to read, I called it…

Working with Others to Reduce Your Stress

Have you ever a problem with someone that you couldn’t quite figure what to do about it? Sure we all have. When we try to solve it by ourselves the solution seems to slip away. But when we work with others we can often find solutions to the dilemmas we find ourselves in.

When we are having problems other people, who aren’t so emotionally involved, can look at our problems rationally and can often give us good feedback. So one of the first things we all need to remember is…

You are not a rock or an island

In 1965 Simon & Garfunkel recorded the song “I am a Rock” that contained the lyrics, “I am a rock, I am an island.” I believed that for a long time. As a result I seldom shared my true feelings with anyone. What happened is that as I became more and more stressed I also became more unbalanced. When I was in the Navy this stress manifested itself as some rather poor behavior. After I got out of the Navy I went to college where I majored in psychology. As a result of some of the classes I took I learned to share my feelings with a woman I was dating. Those discussions helped me more than anything I was learning in school at the time. I found that we all need someone to talk to. If you’re not already doing this, find a friend or make an appointment with a therapist. It will change your life.

Even if you share your feeling with a confidant some situations need to be addressed. You’ll need to talk with the person that is stressing you out. This means…

Don’t Hold on to Your Feelings

In the past instead of telling people how I felt I held my feelings inside. Then I became stressed and I mean really stressed. Does this happen to you? I mean you hold your feelings until you feel like exploding or, even worse, explode? What I found was the best way to deal with the issues bothering me is to openly and respectfully discuss them with the person I’m are having the issue with. Like I said, when you hold your feeling inside you risk stressing yourself out and exploding once you’ve reach your “boiling point”. That’s why it’s so important to get them out on the table while they are still relatively small.

While you’re discussing your issue with the other person it’s good to remember…

You don’t have to be right all the time

This was a really big one for me. I mean I think I’m usually right and I was always expecting others to bend to my superior logic or change to be like I expected them to be. Once I figured out that sometimes they believed that their own logic was superior or that they weren’t going to change for my benefit I had to choose if I wanted to expel them from my life, which isn’t a good choice when it comes to my kids, or try to find common ground where we could compromise. What I found is when I listened and tried to really understand what they were telling me it was easier for me to find middle ground that we both could live with. There are times though when compromise isn’t the answer. This means you have to learn to…

Stand up for yourself

Compromising doesn’t mean you need to be a doormat. People don’t have the right to walk over you because when they do all it does is build resentment within you. I mean we have seen the result of people swallowing their resentment at post offices around the country. When people are overstepping their boundaries, politely but firmly tell them what they’ve done and how you don’t appreciate that behavior. For example when someone in your office continually comes into your cubicle in the morning and wants to talk about yesterday’s game but you work the best in the mornings explain your circumstances and set your boundaries. Tell him you’d love to talk about the game but early mornings are when you get your work done. Then let him know you’ll be glad to talk about the game with him later in the day on your break.

So there are some simple methods of working with people to reduce your stress.If you’re interested I have a free stress relief e-course that over 20 strategies you can put to use right away.

Until next time…

Wishing You only Success

Does the economy have you stressed out?

2008-11-10T08:10:00.000-08:00

A few years ago, I got divorced, I quit my job, both my parents died, my daughter was fifteen going on thirty and I had to clean up a house full of the junk my parents had accumulated by living in a house for 50 years. I couldn’t sleep, my head constantly hurt, my cholesterol was 230 and I was 25 pounds overweight. My subconscious was running away with my mind and making me nearly crazy and to say the least, I was a real mess.

Now I should have known better because for the last thirty years I’d been studying how to improve my life and how to think positively but it didn’t change my reactions to the stress I was experiencing. I was not only stressed I was beginning to spin out of control.

Instead of sitting around feeling sorry for myself I began looking for information that could help me. That study led me to develop an e-course. The following is a small part of that course.

Developing Simple Stress Reducing Strategies

Since you can’t escape life’s stressors it’s important to develop some simple strategies that can help you to cope with it. Here are a few strategies that have worked for me. They should, with a little adaptation, work for you too. The first is…

Avoid stress infected individuals

Overly stressed people are infected with stress germs and they spread them around indiscriminately. Before you realize it, you’re infected!
If you know that Bob is stressed out because he’s getting a divorce stay away! If the economy is making Pete bite his fingernails and talk to himself, don’t get involved! If Susie’s boyfriend is going out on her, avoid her! Learn to protect yourself by recognizing stress signals from others and limit your contact. Or if you've got the inclination you can play stress doctor and teach them how to better manage themselves. But even when you try to avoid stressors you’ll still run into them. So you need to…

Adjust to the circumstances

We all run into problems that can’t be avoided. The trick is learning how to handle them in a way that doesn’t completely stress you out. When a situation stresses you out sit down and figure out what you could do differently the next time and then choose to respond that way. When you choose your response you are in charge of your circumstances instead of them being in charge of you. With careful examination you will probably find that this will mean changing the way you communicate with yourself and others. While you are adapting to life’s stressors remember…

It’s all feedback

Warren Buffet says he looks for opportunities in a down market. We can learn a lot from his example when we look for opportunities in our challenges. Like I mentioned above, a few years ago I was really challenged and I needed to do something about my stress and my life. So I decided to go back to my roots. I refocused my energy on training in Tai Chi and Chi Kung at least twice a day. These are two Chinese martial arts that help develop internal energy. I also began recording and listening to powerful hypnosis sessions I had developed over the last 30 years of study. Soon my stress level was coming back into control and so was my life.

Fast forward to today. A month ago I had a physical. My total cholesterol was 172 and my HDL’s (good cholesterol) was 42. My weight is now 171 pounds and I usually sleep soundly throughout the night except when my daughter is fighting with her mom.

The reason I tell you this is because the reason you’re reading this is because you are probably just like I was. With our economy many people are stressed out, not to mention relationships, traffic, having to stay in a job you don’t like, you name it we all have real reasons to be stressed out.

If you’re interested I have a free stress relief e-course that over 20 strategies you can put to use right away,