3 Quick Ways to Make Lemonade From Lemons in Your Life

According to the World Health Organization, "85% of all deaths in the United States can be attributed to unrelenting stress!" Chronic, unmanaged stress will eventually lead to high blood pressure; not just brief elevation of blood pressure, but chronic high blood pressure. Additional problems commonly associated with stress include digestive problems, ulcers, headaches, backaches, rheumatoid arthritis, insomnia, overeating and obesity, alcohol and drug abuse, accidental injuries, and certain skin diseases.

Hans Seyle, the famed scientist and "the Father of Stress Research," said, "Stress plays some part in the development of every disease." However, according to Dr. Seyle, "without stress, you would be dead!" Dr. Seyle put stress under a microscope and discovered that too much or too little stress is a liability and contends that our challenge in life is to balance stress. In fact, he demonstrated that managed stress can actually optimize health and performance and radically changed the world’s perception of stress, saying, "stress is the spice of life."

The question is, how can a stressful situation create negative feelings one person and the same situation not trigger negative feelings in a different person? The answer is, each individual responds to stress in an entirely different way. An individual’s perception of a stressful event will determine their response to that event. For example, if a milk bottle falls out of the refrigerator, you can respond by saying, "oh shi......," or you could simply say, “oh well.” In both scenarios the end result will be the same, eventually you'll have to pick up the mop to sweep up the mess. However, the way you perceive the event will make a big difference in how you feel afterwards. The moral of the story is, don't cry over spilled milk. If you do you'll end up with two messes: one on the floor and one in your head.

Here are some tips to help manage the stress in your life.

1. Be Selective

When an unpleasant situation rears its ugly head, make the decision not to let it stress you out. But remember, Rome wasn't built in a day. If you have acquired a life long habit of responding to stressful events in a negative fashion, be realistic; it may take several weeks to break this life-destroying habit. Be sure to change the way you respond to even little stressors and remember, blowing out someone else's candle won't make yours shine any brighter. If you are upset by every little annoyance that occurs, by the end the day you will be exhausted. Save your energy for stressful events that are really important. When they do occur you will be much better prepared to resolve them in a constructive manner.

2. Get Up Earlier

Wake up in the morning thirty minutes earlier than usual. Give yourself some extra time to get ready for the day ahead. Spend ten minutes just relaxing, reading uplifting material, praying or meditating, or just preparing a list of the things you want to accomplish during the day. After you take this quiet time for yourself, you will be better equipped to take on the responsibilities of the day in a peaceful manner. Use the rest of the time to eat a healthy breakfast, take a good multiple-vitamin supplement, or spend time with your loved ones.

3. Take a Dose of Exercise.

Exercise is the antidote to stress. Physical activity is a great way to relieve tension and can turn frowns upside down. Exercise improves blood circulation, resulting in increased uptake of oxygen and nutrients into the cells. It also improves lymphatic circulation to help remove toxins. Whether it’s walking, running, playing tennis, or working in your garden, find an activity that you personally enjoy and release the pressure of irritability, anger and frustration. Remember, the body and mind work together.

-- Dr. James D. Krystosik

Babysteps to Health

Slow and steady wins the race. When you slowly take off the pounds and stick to an exercise program, you are more likely to keep those pounds from coming back. Look at every pound lost as a small victory in the road to health.
Don't set yourself up for failure; set goals that are attainable. Lofty goals are hard to meet and only leave you frustrated.
Make it easier on yourself--use half the cream and sugar in your coffee. Make small changes that add up to a big defecit but don't leave you feeling like your giving up everything you love.
Reward your success--the right way. We'd all like to celebrate that 5 pound milestone with a hunk of chocolate cake, but consider treating yourself in a different way. Why take five steps forward and then two back?
Keep it interesting. Variety is the spice of life; try new things and new foods. If you eat yourself into boredom, you won't be able to stick to a diet or workout routine.
Small changes for big results. Love eggs? Ditch the yolks. Chicken? Lose the skin and try baking or grilling instead of frying. It all adds up over time.
Keep track of activity. Keeping a log or journal of your workouts not only keeps you honest, it allows you to take a look back and see just how far you've come.
If you must eat sweets, eat dark chocolate because it has many health benefits
Stay away from the scale. When your clothes get looser and your measuments shrink should be proof enough that you are on the right track. Numbers on a scale are just overrated.

When is a Fad Diet a Bad Diet?

Time for a reality check: there is no magic bullet, instant cure, or easy way out. Losing weight is not easy, and many fad diets fall easily into the bad diet category. Be wary of any diet or weight-loss program that:

Promises rapid weight loss. Any weight loss of more than 2 pounds per week is too rapid, unsafe, and is unlikely to stay off.
Promises easy weight loss without exercise or that weight loss can be maintained without lifestyle changes.
Uses miracle or magical foods. No food can melt away fat or undo years of overeating and lack of exercise.
It's basis lies in consuming only one (or a limited number) of foods, encourages consuming certain foods in mass quantities, or calls for specific food combinations.
Relies on undocumented case histories. Testimonials and anecdotes mean nothing if there is no scientific data to back up claims.
Promotes unproven or inauthentic weightloss aids such as herbs, supplements, body wraps, pills, cellulite creams, etc.
Sound too good to be true. Most of the time it's because they are.

Splurge vs. Smart: Dining Out Without Breaking Your Diet

High-calorie, fat-laden, large portioned restaurant meals don't have to be a diet breaker. With some careful reading, you too can enjoy a night out without the guilt of a caloric splurge.

When dining American, be wary of words like buttery, fried, pan-fried, crispy, au gratin, creamed, sauteed, and hollandaise. Look for items that are described as steamed, broiled, grilled, roasted and poached to help cut back on calories and fat.

In the mood for a little Italiano? Sauces created from cream or cheese, such as Alfredo sauce, quickly pack in the fat. Go for sauces that are tomato based, and take half home with you--almost all pasta dishes weigh it at well over a serving or two.

Craving some late-night Chinese? Stay clear of batter-coated, breaded, or deep-fried foods and go for the stir-fry. Plain rice is better than fried, and go easy on the sauces; soy sauce and other Asian sauces tend to have high sodium content.