10 Tips for Stress Management

Dr. Ann Gatty coaches individuals in stress management strategies and building life transitions to balance personal and professional goals. Visit her website,www.stress-management-4-women.com to learn more about stress managementtools, stress reducing tips, and information to help women, moms and teens effectively manage their daily stressors so that they can reach their full potential in their personal and professional lives.

These ten tips for stress management are designed for you to incorporate into your daily routine. Everyone reacts to stress differently, but we all know that if we do not address the negative influences of stress, our bodies, work and relationships will take a toll. Review these suggestions and decide which are best for you to use to lower and manage the stressors you are currently experiencing.

1. Start the morning by awakening 15 minutes earlier so that you are not as rushed. You will be surprised how much more relaxed you feel when the clock is not your enemy. You might even have time for a more nutritious breakfast.

2. Make your wardrobe decisions for your next day, before you turn in the night before. If you have children attending school, choose their clothes and set them out the night before. Mornings go a lot smoother when you are not staring in your closet wondering what to wear. Time is saved, and you will appreciate the little extra time it took to prepare yesterday evening.

3. We know that exercise helps relieve stress by helping rid the body of stress hormones. Why not park your car a little farther from the entrance to your work or take the stairs rather than an elevator when you can. A walking break at lunch is also a great way to add a little exercise to your daily routine.

4. Be realistic about how much time a task takes to complete. Rushing through tasks leads to mistakes, rushing from appointment to appointment leads to excess stress and feelings of guilt if you can’t be everything to everyone who asks. Saying “No” to taking on additional commitments that exceed your time availability is a good way to curb over scheduling.

5. When you are feeling stressed, you are likely to be taking more shallow breaths. Taking a deep breath is an instant way to release tension and stress. More oxygen is able to flow to the cells in your body. Take a deep breath by inhaling through your nose, into the depth of your lungs and feel your abdomen expand. Slowly exhale through your mouth, emptying your lungs completely. Try three deep breaths and notice how you feel more relaxed and energized. This is a great stress buster to incorporate into your workday as you feel your stress level rising.

6. Complete One Task At A Time -tasking leads to errors and extra stress. You may think that you are being more efficient by trying to attend to two tasks at the same time, but the brain works more effectively when it can concentrate and focus on one thing at a time. Establish a priority list and move through the list giving each task the attention that it deserves. You will find your work will be less likely to have errors, and you can enjoy a productive and effective work process.

7. Take a Break - Your body and brain need a break from work to rejuvenate and re-energize. Concentrating on a project takes energy! Get up and walk around, stretch, and let your mind rest before returning and refocusing on the task at hand. You will feel renewed, refreshed and ready to tackle your assignments with less stress and fatigue.

8. Eat Well - Your body needs healthy nourishment to function properly. Planning ahead allows you to create healthy menus that provide the nutrition to keep your body energized and your mind alert. Pack some healthy snacks to enjoy when you feel that mid-morning or mid-afternoon energy slump. Raw fruits, vegetables, nuts and water are all great energy boosters which provide your body with the fuel to keep going in fine shape.

9. Build In Sleep Time - We never seem to get enough sleep these days. When you are scheduling your time, don’t forget to block out 7-9 hours for your daily sleep time. An hour before you are ready to turn in, start preparing for sleep. Create a soothing atmosphere with relaxing music, and more quiet activities to calm your body down.

10. Enjoy Your Friends - Make time to keep up with friends and family so that you can maintain a healthy support network. Friends are important to share your concerns and your success stories. Having someone with whom you can discuss situations that are causing you stress and finding the needed support to handle challenges as they arise is a necessity. Sharing a good laugh is a great way to release stress, and there is no one better than a friend to encourage such camaraderie.

The Facts Behind Energy Drinks

The term “energy drinks” refers to beverages that contain caffeine in combination with other ingredients such as taurine, guarana, and B vitamins, and that claims to provide its consumers with extra energy.

In the past year, energy drink consumption has been linked to several deaths. Including 14 year-old Anais Fourner, from Maryland, who died from a heart attack due to caffeine toxcity after drinking two cans of Monster energy. The FDA is investigating her death, along with four others linked to the Monster energy drinks.

Here are five useful facts to know about energy drinks.

Mixing with Alcohol

According to a 2010 study from the University of Florida College, these combination drinkers are more likely to become highly intoxicated and four times as likely to drive drunk.

Energy drinks may decrease sensitivity to the effects of alcohol intoxication and raise the risk of potential serious harm. Mixing alcohol and energy drinks increases the risk of drunk-driving accidents and injuries. The caffeine in energy drinks reduces a drinker's perception of drunkenness, although the actual level of impairment is the same.

What Are the Ingredients?

Lots of energy drinks contain large amount of vitamin B that causes heart palpitations and tremors. Fitness enthusiasts should be aware that caffeine has a strong diuretic effect. This means that energy drinks should not be consumed after a workout since the body loses a lot of liquid during physical activity. The body can become extremely dehydrated and go into shock.

Overdose can lead to a sharp pressure increase or blood sugar levels increase. People suffering from heart disease and hypertension should not drink them at all. Countries such as France, Denmark and Norway have banned energy drink sales in grocery stores and other commerical stores; drug-stores are the only places you can purchase the drinks in those countries.

Caffeine Intake

The human body needs about 3-5 hours to get rid of caffeine. It is not recommended to drink other drinks (tea, coffee,etc ) that contain caffeine during this period. Otherwise, the permissible dose can be exceeded.

Addiction

People can become addicted to such drinks. Caffeine is the addictive element of the energy drinks. The high levels of caffeine can cause the body to consistently "need" the extreme amount. The person may suffer from caffeine withdrawls and other health ailments if their body gets accustom to consuming the high amount of caffeine.

Nutritional Value

There are no health benefits to gain from consuming energy drinks. The high levels of sugar found in energy drinks are not good for the body and can cause problems. The name energy drink suggests that the body is receiving energy and masks the fact that it is unhealthy for you. Changing your diet to contain more fruits, vegetables, protein and water can increase the body's energy and stamina.

Article from: http://www.beliefnet.com

Green Tea Secrets from Asia

Jo Ann LeQuang is a professional writer specializing in medical topics and a Christ-follower who blogs at AWretchLike.Me.

Green tea has been enjoyed in Asia for over 5,000 years, and Asian physicians, philosophers, and scientists have claimed that this beverage provides astounding health benefits. Green tea is associated with everything from longevity to curing cancer, from weight loss to increased physical endurance. But is it true? Right now, in the west more and more people are discovering green tea and scientists here are trying to determine if the “green tea secrets” from the Orient are fact or fiction. First, we have to establish the differences among teas. There is black tea (the most commonly drunk tea in the United States), white tea, green tea, Oolong tea, and fragrant teas (such as jasmine tea and other “Chinese restaurant teas”). All teas come from the tree known as Camellia Senesis. The differences between teas come from when they are picked (white tea is picked sooner than black tea) and how the tea leaves are processed after picking (black tea is exposed to the most oxygen). Green tea is steamed after picking and not exposed to much oxygen, resulting in a mild flavor and pale-colored tea. These distinctions may seem trivial, but the health benefits of tea have been shown to vary depending on the type of tea.

To get the health benefits of green tea, you have to buy “green” tea—not regular tea (which is black) or white, Oolong, jasmine, or herbal teas. Second, you cannot drink green tea with milk. The casein protein in milk inhibits the benefits of green tea.

Plus, it tastes funny. And you cannot get these health benefits from drinking green tea beverages sweetened with sugar or artificial sweeteners. These drinks may taste good, but they are trying to cash in on the green tea label without delivering the real health benefits. So far, scientific studies have demonstrated that there are a lot of health benefits from regularly drinking green tea.

· Green tea really does lower the risk of developing heart disease. Asians, as a rule, smoke more than Americans and have less heart disease. Green tea has been proposed as the possible reason why.

· Green tea is loaded with antioxidants and vitamins. One small cup of green teas has as much vitamin C as an orange! Antioxidants help with anti-aging. This may be one Asian secret for youthful-looking skin!

· Science in the West has found that drinking green tea promotes relaxation and is a good stress-buster. No wonder some Japanese corporations serve green tea to their hard-working employees!

· Green tea has been shown to promote healthy gums.

· Green tea does indeed boost T-cell production which means it enhances your body’s natural immune system. Regularly drinking green tea allows your body to be in top shape to fight off infections, colds, and whatever else is “going around.”

Green Tea and Weight Loss

Green tea has been promoted as a weight loss aid. That’s both true and false. Simply drinking five or six small cups of green tea daily will not make you thin. So if that’s your green tea diet, it won’t work. However, green tea is a definite weight-loss aid. It is packed with polyphenols and has caffeine (do not buy decaf if you want weight loss benefits). Polyphenols and caffeine together stimulate the body’s ability get rid of fat. In fact, five or six small cups of green tea daily (figure about 30 ounces total, taken over the course of the day) can boost the metabolic rate by 4%. So it aids in weight loss. If you want the real “Asian secret” to green tea weight loss, here are some tips:

· Drink five to six small cups (about 5 ounces) of green tea daily throughout the day. Do not add milk, do not add sugar or artificial sweetener. Green tea is a bit of an acquired taste, but if you stick with it, you will soon find it very refreshing.

· Substitute green tea when you can for higher-calorie beverages, including coffee drinks (which can contain more calories than a meal) and sodas.

· Green tea cannot help you lose weight unless you eat less, watch what you eat, and exercise more. If you are on a sensible diet and exercise plan, green tea can help you lose weight.

· Drink green tea throughout the day as a snack or pick-me-up.

· After eating a meal, cap it off with a small cup of green tea to help settle the stomach and promote good digestion.

Green Tea May Also Prevent…

There is a great deal of research going on regarding green tea. In some cases—as often occurs with early research—results are unclear. Here is where we are still exploring what green tea may (or may not) be able to do for us.

Green tea just might be able to:

· Prevent dental cavities

· Reduce the risk of developing kidney stones

· Lower cholesterol

· Improve insulin sensitivity and glucose tolerance (for helping to control blood sugar in people with Type II diabetes)

· Enhance brain function in people with Parkinson’s Disease or Alzheimer’s Disease

· Prevent glaucoma and other eye diseases.

Insomnia

Insomnia is a common problem that takes a toll on your energy, mood, health and ability to function every day. Insomnia is defined by the quality of your sleep and how you feel after sleeping. Contrary to what many people think, insomnia is not a sleep disorder. Insomnia is a sleep complaint. If you are suffering from insomnia or know someone who suffers from insomnia check out these tips to overcome your sleep problem.

Evaluate the amount of caffeine that you are taking in on a daily basis. The best way to know what you are drinking is to keep a food journal for a week. Assess where your caffeine is coming from whether it is from soda, energy drinks, coffee and/or medications. Taking in too much caffeine can cause body jitters and restlessness. Many nutritional organizations and doctors believe that two to four cups of coffee is safe. However the sugar found in sodas, energy drinks and that is added to coffee can also cause sleep issues.

It's much easier said than done but reducing stress or at least controlling stress in a more positive manner will help your insomnia. Stress causes our minds to wonder as we lie awake with countless things going on through our heads. Try to tie up all loose ends before going to bed. If you're putting off cleaning the house or finishing a small project - go ahead and complete the task before you go to bed. Not only are you cutting something off of your to-do list but you're reducing the amount of stress that will impact you tomorrow.

Obviously there is no way to cut out stress completely, so seek out ways to control your stress level. Accept help when it's offered, designate chores to others and/or research various stress management books that are available.

If you are taking any medications read the side effects that are disclosed. If you have any questions about the medication you can consult your pharmacist or doctor. Some medications contain caffeine such as: antidepressants; cold and flu medications that contain alcohol; pain relievers that contain caffeine (Midol, Excedrin); diuretics, corticosteroids, thyroid hormone, high blood pressure medications.

From: http://www.beliefnet.com/

Kunyit Cantikkan Kulit

INDIA adalah negara yang penuh warna-warni dan terkenal dengan penggunaan rempah ratus termasuk kunyit yang bukan saja menjadi bahan wajib dalam masakan mereka, malah digunakan bagi tujuan kecantikan kulit tubuh dan wajah.

Mungkin ramai masih tidak menyedari kunyit yang berada di dapur sebenarnya bukan sekadar boleh digunakan untuk menyedapkan atau memberi warna pada makanan, tetapi fungsinya melangkaui batasan itu.

Kunyit yang terkenal dengan warnanya yang kuning berseri mengandungi banyak kebaikan untuk kulit. Malah semakin banyak kajian membuktikan penggunaan kunyit untuk tujuan kecantikan terutama dalam masyarakat India sememangnya mempunyai alasan yang kukuh.

Sejak zaman purba lagi, sejarah menunjukkan masyarakat India sudah lama menyedari kebaikan kunyit apabila amalan menyapu kulit dengan kunyit mampu memperbaiki tekstur kulit.

Kunyit didapati mempunyai bahan yang mampu melawan keradangan kulit serta memberi kesan antiseptik kepada kulit. Ia adalah sumber vitamin C dan magnesium yang baik, kandungan serat yang tinggi, vitamin B6, zat besi, potasium dan mangan tetapi kandungan sodium yang sangat rendah.

Masyarakat di India juga lebih terdorong menyapu kunyit pada luka kecil, lebam atau bengkak kerana rempah itu mampu mengurangkan bengkak sama seperti kesan yang diberikan oleh pek ais. Kandungan antiseptik yang pelbagai dalam kunyit mampu mempercepatkan proses penyembuhan luka kecil, kecederaan dan melecet.

Disebabkan kesannya yang mengagumkan pada kulit, pakar kecantikan di seluruh dunia kini mula menyedari kebaikan kunyit dan menggunakannya dalam produk kecantikan masing-masing. Serbuk kunyit boleh digunakan dengan dicampur sedikit dengan air dan disapu pada wajah bagi membantu kulit lebih bercahaya, selain mengurangkan masalah tompokan pigmen seterusnya meratakan warna kulit.

Penggunaan kunyit mudah dan murah kerana ia boleh dibuat di rumah saja, antaranya dengan mencampurkan serbuk kunyit dengan sedikit jus limau nipis atau timun dan disapu ke seluruh wajah. Sapuan berkenaan perlu dibiarkan beberapa minit pada wajah sebelum dicuci dan penggunaan kunyit secara berterusan mampu membuatkan kulit wajah lebih berseri-seri.

Kunyit juga baik untuk merawat kulit wajah yang dipenuhi jerawat kerana kandungan antiseptik dalam rempah berkenaan. Ia adalah bahan kecantikan yang berkesan, murah dan mudah didapati tetapi pada masa sama tidak memberi kesan berbahaya terhadap kulit serta kesihatan seseorang.

Campuran kunyit bersama serbuk kayu gaharu serta sedikit air yang disapu pada kulit muka mampu mengurangkan jerawat. Cara itu semestinya jauh lebih murah berbanding menggunakan pelbagai jenama produk yang mungkin tidak sesuai untuk kulit sensitif.

Serbuk kunyit juga boleh digunakan sebagai bahan sental yang boleh membuang sel kulit mati dan ia boleh dilakukan dengan mencampurkan kunyit bersama tepung dan air serta digosok ke seluruh tubuh sebelum mandi. Amalan rutin itu mampu membersih dan menyihatkan kulit sekali gus membantu mencantikkan penampilan diri seseorang.

Cara itu juga digunakan bakal pengantin di India yang menyapu kunyit ke kulit mereka berminggu-minggu sebelum melangkah ke alam perkahwinan bagi mendapatkan kulit yang bebas segala noda. Lebih menarik, serbuk kunyit yang dicampur dengan yogurt boleh disapu pada kesan regangan kulit terutama bagi mereka yang pernah mengandung dan mempunyai banyak kesan regangan pada bahagian abdomen.

Campuran yang dibiarkan selama lima minit sebelum dicuci itu mampu mengekalkan kekenyalan kulit serta menghindari regangan sekiranya diamalkan selalu tanpa jemu. Kandungan antiseptik serta antiradikal bebas kunyit turut berguna untuk melegakan masalah ruam serta membantu merawat kulit selepas sese�orang menghidap penyakit yang memberi kesan pada kulit seperti demam cacar.

Kehadiran bulu roma yang banyak di wajah serta tubuh juga mungkin menyebabkan seseorang itu hilang keyakinan diri tetapi sapuan kunyit dapat membantu mengurangkan masalah berkenaan. Kesan terbakar pada kulit juga lebih lega dengan sapuan serbuk kunyit bersama aloe vera, seterusnya memberi pelbagai faedah lain.

Oleh Faizatul Farlin Farush Khan
ffarlin@hmetro.com.my

Beauty Bit: DIY Ice Cube Facial

All you have to do is take one an ice cube, wrap in a paper towel (direct application can work too, but the extreme cold might break capillaries), and gently glide over your face. Voila! Instant dull skin relief.

**If you really want to go all out, you can freeze green tea or orange juice into cubes and glide over your skin. This gives your skin a big dose of antioxidants and reduces redness. Amazing!!

Have you ever tried this beauty trick? Give it a go and let me know what you think!

If you’ve got a crazy beauty trick you love, share it with me in the comments below. I might try it out and feature it in a future “Beauty Bits” post!

Xx,
Tia

Dunia hadapi krisis obesiti

Berita yang menakutkan saya kerana saya juga obes... dah cuba pelbagai cara tapi selera makan sangat bagus. Kini saya berserah saja kepada Allah swt. Jom baca berita di bawah:

Davos: Pakar kesihatan menggesa pemimpin dunia menangani masalah obesiti dengan tidak hanya menyalahkan penduduk sebagai kurang semangat untuk menurunkan berat badan.

Mereka menyifatkan obesiti kini satu pandemik global kerana menjangka lebih separuh penduduk dunia akan obes dalam tempoh dua dekad.

Pakar kesihatan, pemakanan dan kecergasan memberi gambaran itu ketika berucap di Forum Ekonomi Dunia di sini.

Mereka percaya, dunia perlu menangani krisis obesiti dengan menggunakan pendekatan sama seperti dalam usaha membanteras tabiat merokok.

Oleh kerana semakin banyak makanan tidak baik untuk kesihatan dan kian ramai memilih untuk tidak bersenam, dunia perlu mencari jawapan kepada masalah penyakit jantung dan diabetes yang membunuh 2.8 juta orang setahun, kata mereka.

Pada masa ini, angka rasmi menunjukkan 1.4 bilion orang dewasa sudah mempunyai berat badan berlebihan dan angka itu akan meningkat.

Perkara itu dijelaskan oleh dekan Kajian Kesihatan Awam Mailman di Universiti Columbia, Amerika Syarikat, Linda Fried kepada panel mengenai obesiti di forum berkenaan.

“Dalam tempoh 20 tahun lagi, jika keadaan dibiarkan, 50 hingga 60 peratus penduduk dewasa dunia akan mempunyai berat badan berlebihan.

Meningkat dengan pantas

“Jika ini adalah penyakit berjangkit, kita tentu menggelarnya pandemik. Ia juga bukan terhad kepada wilayah tetapi global. Ia juga meningkat dengan pantas dan berterusan, suatu takrif pandemik,” kata Fried.

Punca utama ialah makanan berkalori tinggi dan gaya hidup kurang aktif, kata pakar.

Naib Presiden Sukan Nike, Lisa MacCallum Carter, berkata obesiti ada kaitan dengan krisis ‘gaya hidup tidak aktif’ disebabkan arus kemodenan.

Beliau merujuk kepada penyelidikan menunjukkan warga Amerika kurang aktif 32 peratus berbanding 1967 dan boleh mencapai 50 peratus menjelang 2030. - AGENSI

Sumber: Disediakan oleh Berita Harian