According to a September 2007 study by the American Psychological Association 79% of people say stress is a fact of life.  In September 2008 the APA released a study saying that stress among women is even higher – 84% depending on the topic.  And from my conversation with people around the world, it is safe to say that stress is not just an American issue.  People are stressed.

That being the case, we can all benefit from some basic information on dealing with, and reducing, stress in our lives.  Here are seven of my favorite tips:

• Prioritize.  If you are running from task to task and feeling drained at the end of the day maybe you are trying to accomplish too many things at once.  Set priorities. What is it that really needs to be completed today?  What do you need to do yourself and what can you delegate to others?  What tasks can wait until tomorrow, or even later, to be finished?  Will your home life really fall apart if all the chores are not done today?
• Be Activity Efficient.  Group similar activities together to accomplish more in less time.  For example, pay all of your bills at once.  That way you only need to access your banking material at one time.  Do the same with running errands, returning calls, completing paperwork, filing forms, etc.
• Eliminate invaluable distractions.  If you find yourself being easily distracted ask yourself if you really want to take the detour.  If the answer is yes, enjoy the distraction, but if no, get back on task.  Also, remove distraction temptations from your sight.  For example, if email is a problem, inactivate the email received prompts on your computer.
• Organize your home and office.  Get rid of extra clutter in your space.  Clutter not only takes up space, but it also takes time to maintain – dust, organize, rearrange, sort, etc.  Clutter also makes it difficult to relax and focus.
• Say, “No”.  It is okay to say, “No” to activities and responsibilities.  In fact, it is healthy to do so.  You need to know your boundaries and defend them.  There will always be people asking for your time and commitments, but it is up to you to know your priorities and care for them.  There is no shame in not taking on additional activities that encroach on your precious time.
• Say, “Yes!” to you time.  Make time for yourself on a weekly, quarterly and yearly basis.  Weekly, take advantage of a cancelled meeting by taking a walk or doing something fun.  Even better, schedule a meeting with yourself, Put it on your calendar and defend that time.  Quarterly, plan an overnight getaway just for yourself. A night of fun without work or responsibilities.  Yearly, take time to have a personal retreat; several days to get away to clear your mind, rest and restore your spirit.
• Maintain a positive attitude.  I can’t emphasize this enough.  Of all the tips this is the most important.  We cannot always choose our circumstances, but we can always choose our attitudes.  Choose to focus on the blessings, the good things (a friendship, a roof over your head, the sunlight streaming through the window, even a flower in a jelly jar) and enjoy them with gratitude.

Choose a Better Life by choosing to reduce stress.  With each ounce of stress you release you will become a better parent, spouse, boss, employee and friend.

I recently received a publication from my health insurance company.  In this mini-magazine was an article on how to fight stress.  Since stress is a part of each of our lives I thought I’d share their tips (and my clarifications) with you:

Make time to prioritize – Are your actions in line with your goals?  If not, revisit your goals and determine what it is you really want to accomplish.

Group together similar activities – Pay bills, return calls, run errands, etc at the same time.

Avoid distractions with no value – If you find yourself being distracted from your priorities ask yourself if you really want to take the detour.  If the answer is yes, enjoy the distraction.  If no, get back on track.

Organize at home – I’ve blogged on this several times.  Get rid of the extra clutter in your home and your office space.

Learn to say no – This is another topic I’ve blogged on several times.  It is okay to say, “No” to activities and responsibilities.  In fact, it is healthy to know your boundaries and defend them.  Do not feel guilty saying no to things that encroach upon the priorities you have set.

Say yes to “you” time – As I’ve shared before, try to make time for yourself on a weekly, quarterly and yearly basis.  Weekly, take advantage of a cancelled meeting by just doing something fun, or schedule a meeting with just yourself.  Quarterly, plan an overnight getaway for just you.  Yearly, take time to have a personal retreat; several days where you go away by yourself to clear your mind, rest and restore your spirit.

Maintain a positive attitude – Of all the tips this is the most important.  Your quality of life stems from your attitude.  Choose to focus on the blessings and enjoy them with gratitude.

Choose a Better Life by choosing to take steps to reduce the stress in your life.  You will be better for yourself and your loved ones.

Interesting statistics from the September 2007 edition of Health magazine:

$6,100 – Average amount the United States spends on health (per person) each year.

$2,700 – Average amount spent by the other leading industrialized countries.

31 – Percentage of Americans who are obese.

15 – Percentage who are obese (on average) in the other industrialized countries.

So, it seems safe to say that being obese costs more than your health, it also costs you dollars.  Not a surprise, but interesting nonetheless.

In the same issue of Health magazine an articles titled “Get yourself a skinny kitchen” discusses ways in which your decorating style may be setting traps for your health.  The article states, for example, that bright lighting puts you in the mood to race through meals.  On the flip side, dim lighting can mask the feelings of fullness and loosen inhibitions.  The solution: use 60- to 75-watt bulbs and check often for feelings of fullness while eating.

Another trap people unknowingly set for themselves … storing munchies and snacks in clear containers.  The power of suggestion is strong.  Just eying the snacks will often trigger feelings of hunger.  The solution: store food in opaque containers or foil.

The article goes on to discuss “Tricks at the table”, “Dish do’s and don’ts”, “A healthier fridge” and “Pantry picks”.  All suggestions of value.

Over the past year or so I’ve taught myself to implement many of these ideas just by being aware of my food triggers.  For instance, when my daughter bakes cookies she knows she must package and freeze them as soon as they are cooled.  By doing so the cookies are out of sight and not a temptation for me, but easily accessible by her.  In fact, this method works perfectly because she can put a frozen cookie in her lunch in the morning and by the time she is ready to eat it it is thawed, but not melted.

Something else we’ve learned (it’s sad that my daughter had to learn this, but having a food addict as a mom brings tough lessons) is that when she bakes something that doesn’t freeze well, muffins for example, she packages them in individual servings and hides them in the back of the pantry without telling me where they are.  Again, out of sight, out of mind for me, but ready to go for her.

Another “trick” I’ve learned is to NEVER buy food-scented candles, the ones that are pumpkin pie or sugar cookie fragrances, for example.  The only thing those do is stir my cravings, bring images of desserts to my mind and make me falsely hungry – all things I try to avoid.  A funny anecdote- the home scents tactic was one our realtor taught us when we were selling our home several years ago.  Whenever we had an open house planned we baked cookies or a pie just before the open house was to begin.  The scent of dessert was supposed to make people feel relaxed and “at home”.  If there wasn’t time to bake, I’d light one of those food-scented candles for the same reason.  Now I only light aromatherapy candles.

Becoming conscientious of our surroundings is just one more way we can Choose a Better Life by choosing good health.  Take a few minutes and stroll through your kitchen. Are there temptations causing you to stumble? Do you have food traps that are just waiting to sabotage your good health?  If so, take a few minutes to rearrange things.  It will be a small investment of time with a large, long-term payoff.

I recently read an article titled Patient Heal Thyself in Ode magazine.  The gist of the short article was this – as patients we have a responsibility to know about, and take charge of, our health care.

I couldn’t agree more.

I am not advocating complete self-diagnosis nor am I suggesting that traditional medicine does not have its place.  Doctors, hospitals and prescriptions can definitely be of value.  However, as is all to often the case, we tend to run to the doctor for the most minor of illnesses and injuries.

These well-meaning doctors, succumbing to pressure from pharmaceutical companies and our desire to be “cured’, are quick to prescribe pills.  In our ignorance we accept prescriptions for medications without knowing exactly what we are taking and/or the potential side effects.

As a former pharmacy tech, many of my customers were clueless about the prescriptions I was selling them.  And more times than I’d like to acknowledge, customers didn’t even know which symptom(s) the medicine was supposed to address.  They just blindly accepted the pills and paid the bill.

For years I was no different.  I didn’t understand that I had not only the right, but the responsibility, to ask questions of my doctors.  In an ideal world my doctor would be looking out for only my best interest and would discuss my options before prescribing medications.

However, the reality of current trends in medicine is that most doctors are overworked, burdened with caseloads they cannot possibly serve, working with less and less resources and more and more requirements from the healthcare industry, and are constantly bombarded by pharmaceutical companies.  The field of medicine is not what it used to be.

Again, I am not blaming doctors.  I believe most of them went into their chosen profession with good hearts and plans to help people live a healthier life.  But, things have changed over the past several years and doctors can no longer dedicate the amount of time and wisdom it takes to treat individual patients with the same care that was standard many years ago.

That being the case, it is our responsibility to be listen to our bodies, become knowledgeable about our medications and understand our alternatives.  Not ever cold or cough requires antibiotics, for example.  In fact, antibiotics can become harmful to our bodies if we take them needlessly. (See the following links: http://www.cbsnews.com/stories/2002/09/19/48hours/main522536.shtml, http://www.keepantibioticsworking.com/new/resources_library.cfm?refID=36366)  The same argument can be made for other types of medications too. (http://www.quackwatch.org/04ConsumerEducation/crhdrugs.html.)

We must, as much as is possible, become aware of what our illnesses are telling us.  Are we feeling nauseous and dizzy because we are sick or are we just dehydrated?  Is my heartburn due to acid reflux or am I simply eating foods to which I am allergic?  Are my joints achy and stiff because I have arthritis or am I just overweight and out of shape?  Are my flu-like symptoms caused by a bacteria or a virus?

If indeed drugs are necessary, we need to ask questions.  Is there a different (and cheaper) drug that will target just my illness as opposed to broad-spectrum drugs that fight everything?  What are the potential side effects?  Will this new medicine interact with any other prescriptions I may be taking?

Also, this is research you will probably need to do on your own, are there alternatives to medications?  Are there supplements that have been proven to help my condition?  Am I eating something that is causing my problems?  Are there food allergies that are triggering symptoms?

Personally I fall into this latter category.  A few years ago I was on seven different medications, many to counteract the side effects of other medications I was taking.  I took these medications for many many  months and did not see any relief from my symptoms.  In fact, I was getting worse.  Thankfully, through a string of events I had to stop taking my prescriptions.  After I stopped my health stayed the same, I did not get well, but I did not get worse either.

Then, as I took steps to become aware of what my body was saying to me I realized I had vitamin and mineral deficiencies as well as food allergies.  As I changed my eating and began supplementing my diet my symptoms began disappearing.  I was able to increase my physical activity and maintain a “normal” lifestyle.

I am, however, very aware that as soon as I fall back into old eating habits my symptoms return.  I become tired, my mind sluggish, my joints achy and stiff, I begin having headaches, I get Irritable Bowel Syndrome symptoms and the list goes on.  These are the same symptoms that lead to an initial diagnosis of Fibromyalgia several years ago.

If I was not aware of my body’s needs I would run straight to the doctor with these symptoms and be put again, on a host of needless medications.  Instead, by getting my eating back on track, taking my supplements and increasing my activity my symptoms disappear and I am again healthy.

So, my question to you is this, are you aware of what your body is telling you?  Are you blindly taking medications?  If medication is necessary (I know sometimes it is) are you aware of the side effects and the potential interactions it may have with other medications – prescriptions or not?  Are you confident that you are following the best course of action for your health?

Choose to become aware and Choose a Better Life.

I need to celebrate a little so indulge me if you will.

A little over a year ago I could barely walk up my stairs.  I was tired most of the time, had major mood swings, had higher blood pressure and was just overall unhealthy (refer to earlier posts).

Well, this past weekend I had some tests done just because I was curious.  Here are my new numbers:

Blood pressure             92/65

Resting heart rate          67

Total Cholesterol          145

Glucose (after eating)    83

Woohoo!  Although I’m very happy about my numbers, I share them not to brag, but to encourage and remind you that change can happen.  You can get healthy.  You can see results of your discipline and hard work.

If you are on a plan and working toward good health, congratulations.  Stick with it!

If you have not yet committed to good health ask yourself why.  I am a firm believer that all too often we just don’t love ourselves enough to be willing to ask the hard questions … and answer them honestly.  As I’ve shared before, I hid behind my weight and let it be an excuse for why I was not going after the things I wanted in life.  I also turned to food as a way of dealing with the pain I had buried for so many years.

Whatever your reason, know that poor health (regardless of whether weight is an issue or not) is a poor excuse for not living life.   When we are honest, most of us realize we suffer from poor health because of choices we make.  The good news is, since the choice is ours, we can choose to right the wrongs we have been inflicting upon ourselves and improve our quality of life.

I am the first to admit that gaining good health takes time.  For some of us, it may take more time than others.  I, for example, require more sleep than the traditional eight hours.  Depending on my activities my ideal night consists of nine, sometimes ten, hours of sleep.  Because I wake up a little bit later than most, by the time I get my workout and morning routine done it’s already 10:00 am.

I used to feel bad about starting my work day so late in the morning.  But what I’ve come to appreciate is that if I don’t allow myself this time, I am much less productive and effective in my work duties and in my relationships.  So, by understanding my body’s requirements, and taking the steps to meet them, I am much better off and so are the people in my life.

When I am healthy I am a better wife, mom, friend and business person.  The same will be true of you.

Take the time your body needs to maintain good health because without good health you cannot Choose a Better Life.

A few days ago I spoke with a friend, I’ll call her Susie, who is considering starting the same health/diet plan that changed my life.  I am happy for her not because I think she needs to lose weight, but because I know she will benefit from increased health.

The problem Susie is having is one that plagued me for years and kept me from taking control of my life.  She loves her addiction, in this case food, more than she dislikes her current station in life.  She is having a hard time letting go her emotional connection to food and even wonders if it’s possible.

It is possible.

However, as with any addiction be it drugs, alcohol, sex, television, anything, Susie has to decide that living the way she is is not working for her.  This is the same realization I had to come to.  I finally hit the point where I understood that if I kept feeding my addiction I would never obtain the life I wanted and I would never be free of the bondage of poor health.

I had to realize that my life was just not working for me.  I was missing out on too much living and letting opportunities pass me by.

I have worked with, and lived with, people who are in bondage to various addictions and regardless of the vice, everyone is the same.  As long as they are feeding their addiction they are, in essence, accepting life the way it is.  They are willing to trade a healthy, vibrant life for the substance to which they are addicted.

Sound harsh?  Maybe.  But it’s true.  There are numerous programs “out there” that offer help to anyone who is truly seeking.  Help for every addiction.  The addict just has to be willing to ask.

Addictions come in many forms and some are obviously much more harmful than others.  Take for example, the drug addict.  In time, the drugs will take over the addict’s life leaving nothing but destruction in its path.  However, a person addicted to playing golf will, more than likely, be able to continue to live a “normal” life.

That being said, we need to be honest about our addictions, we all have them, and the impact they are having on our lives.  If we are unwilling to give up the addiction we need to admit it.  We owe ourselves and those who love us at least that much.  But, if we are tired of living in bondage to our addictions we need to seek help.

On the other side of things, we also need to be willing to help those who are seeking our assistance.  Letting go of addictions is not easy and we should be supportive by offering grace and accountability when possible -without sacrificing our boundaries (see earlier post about boundaries).

For Susie, I can only offer a listening ear and direction to possible solutions.  I cannot make the decision for her.  She must be committed to letting go of her addiction and to reclaiming her life for herself.  It is possible, but SHE must decide she is worthy of Choosing a Better Life.

How about you?  Do you have an addiction that is affecting your life?  Be honest.  Honesty is the first step in giving yourself the gift of a better life.

I had an interesting experience yesterday. I went to get a make-up makeover (I’m always willing to be pampered) and at the same time had my hair analyzed. I was not even aware there was a hair analysis machine. It was quite eye-opening.

Then this morning I was reading the May 2007 edition of taste for life, a nutritional publication www.tasteforlife.com, and was intrigued by an article on hair health. The article stated that Americans spend billions of dollars each year on hair care products and treatments. Billions of dollars!

And like me, I’m sure you have wondered about the strands of hair left in your brush, on the counter, on the floor and in the shower each morning. The piles of hair that are no longer on my head leave me questioning whether this amount of hair loss is normal. It can be quite disturbing, not to mention a pain to clean up each day.

But alas, there is hope. The taste for life article listed five tips for a healthy mane: nourish, know thy hair, cleanse, condition and finish. What caught my attention was the first tip, nourish. It seems that if we are not caring for our bodies correctly – well balanced diet, exercise, vitamin and mineral supplements, etc – regardless of the billions of dollars spent, we have no hope of enjoying luscious locks.

When our bodies are fighting a weakened immune system there is not enough strength and energy to prioritize a healthy head of hair. Add to that the environmental toxins we are constantly exposed to and we are doomed to a mediocre mane at best.

So, here is yet another reason we need to take the time to prioritize our health and care for our bodies. I don’t want to necessarily make Garnier hair product commercials, but I do want to have a healthy head of hair long into my senior years.

Hi ho, hi ho, pedaling away on the recumbent bike I go …

We know we make daily choices that affect our health.  Do I eat that cookie or do I focus on my salad?  Do I get a quick snack at the coffee shop or do I wait until I get home to eat some veggies?  Do I get up early to exercise or do I sleep the additional 30 minutes?

That being said, many people want a guarantee that they’ll make wise choices?  Unfortunately, there is no guarantee for good decision making. However, there are steps we can take to increase the likelihood we will make better choices.

Determine the end goal.  Why are you taking steps to get healthy?  Is it because you have a current health condition you want to improve?  Are you looking to increase your energy level?  Sleep better at night?  Lower your blood pressure?  Lose weight?  Look better and feel better?  Whatever your reason, make sure you know why you are pursuing good health and keep it before you.

Set realistic goals.  Nothing is more discouraging that getting to the end of the month only to discover you have lost only 5 of the 20 pounds you were shooting for.  However, the opposite is also true; you will be more motivated to continue your health pursuits when you reach mini goals.  Nothing says “keep going” more than success.

A healthy weight loss goal is 2-3 pounds a week.  More than that and you may be putting more stress on your body than you are doing it good. But, perhaps your health goals are to decrease your blood pressure and get off medication.  You would be setting yourself up for defeat if you expected to reach that goal in just a few weeks.  Talk with your doctor about a healthy, steady decrease in your numbers.  For someone who has not exercised, maybe a doable goal is to walk three times a week.  It’s definitely not to run a 10K marathon at the end of the month.

Enlist others.  I’ve said this before, the road to good health is a journey that is traveled best with a friend or two.  Are there friends or co-workers who would be willing to walk with you several days a week?  Do you have someone you can ask to be your accountability partner?  Will she be willing to ask you the tough questions?  Will you be willing to answer?  Find others who are of like mind and join forces with them.  You will inspire each other along the way.

Plan.  Take time to plan your week.  When will you exercise?  Can you realistically fit an hour at the gym into your lunch break?  Do you need to pack your gym bag the night before and leave it by the front door so you won’t forget it?  What will you eat for meals and snacks during the week?  Do you need to prepare several meals over the weekend and freeze them?  Do you need to stock your desk with healthy munchies so you won’t run to the snack machine?  You will be a lot less likely to be caught off guard if you have planned your week.

Experiment.  If you have not exercised in a long time, be willing to try different things.  Most gyms offer free week passes without your having to join.  Try one to see if you like the gym scene.  Do you prefer using an exercise tape in the privacy of your own home?  If so, go to a used bookstore and pick up a few different ones.  See which you like best.

How about walking? When is the last time you walked?  Do you enjoy walking more in the morning or evening?

Experiment with foods too.  If you can no longer use salt, try different spices.  Go to a farmer’s market (or even Lowe’s) and talk to growers about the different herbs and how they are used.  Compare the difference of using fresh herbs to dried ones.  Use a food dehydrator to dry several types of fruits and veggies to see which you like best.  Have a potluck with your health partners and ask everyone to bring a different dish.  You may be surprised just how many different foods you enjoy.

Take action.  This is the most important step.  You can set goals and plan all you want, but if you don’t take action nothing will change.  You’ve heard the definition of insanity – doing the same thing over and over and expecting different results.  The same is true of your health.  If you don’t take action you are actually choosing to remain exactly where you are now.

These are just tips to get you going.  You will need to determine your own path and what works best for you.  However, there is no question that inactivity is choosing to stay stagnant.

Will you make the choice for good health today?  Will you Choose a Better Life?

I recently wrote about our need to choose discipline through exercise.  Not a topic everyone is excited about, I know.  However, …

I just got off the phone with my accountability partner.  We were committing our food choices for the day and discussing exercise.  She has been struggling with even having the desire to get out and walk.  But, she shared about her day on Friday saying that she decided to walk regardless of how she was feeling.

So, walk she did – for a mile.  That was first thing Friday morning.  At the end of her walk she had a renewed outlook on her day and a great deal of energy.  By noon she had accomplished everything she had planned for the day.  This left her with some additional time to take care of tasks that had become “B priorities”.  She went on to say she felt so good all day that she walked a second time that evening.

And on this Monday morning when we are so often dragging ourselves into the work week, my accountability partner got up a few minutes early and walked again.  Her brisk walk gave her the energy she was hoping for and as she drove to work (that’s when we chat each morning) she was looking forward to a good day.

Amazing what a short walk around the block can do for our attitudes.  My partner choose to have a better life and a better day just by making the decision to walk before work.

What is your choice?  If you can’t fit in a walk before work, how about on your lunch break?  How about on a 15 minute mid-morning or afternoon break?  Can you find time after dinner?  If you have a family, take them with you.  Have a dog?  He’d love to go.  Afraid to go out on your own?  Grab a friend.  Don’t want to walk in your neighborhood?  Go to a park.  Weather not right?  Walk in the mall.

We can come up with a long list of excuses why exercise just doesn’t fit into our schedule.  But, excuses they are.  Very few of us have real obstacles that keep us from enjoying some type of exercise.

Make today the day you commit to doing something good for yourself.  Commit to finding the time, somewhere in your schedule, to get your body moving.  Not only is it good for your health, but it is also good for your attitude.

If you feel so lead, share your commit here by leaving a comment.  We will all be cheering you on.

As you know from reading the other posts in this category, I’ve made great progress in my health over the past year. Thankfully I was lead to a plan that helped me trade much of my dysfunctional, as in not working, lifestyle for a functional one. I can do things today that I didn’t even dare to dream about a year ago: the least of which is maintaining a healthy weight.

That being said, I still have quite a way to go to get to optimal health. There are entire systems in my body that need attention. They have been taxed for so long that they just no longer function correctly. But thankfully, I am well enough that proper nutrition, whole food supplements, exercise and chiropractic care will correct much of the dysfunction.

So, the question I’ve been pondering for some time is this – Aside from the financial limitations of holistic treatment, knowing the value of good nutrition, why do I struggle with making the right food choices? By good nutrition I mean taking the required supplements; eating whole, organic, non-chemically treated foods; and staying away from the health detractors (sugar, wheat, refined foods, etc.)

I know I’m not the only one who struggles with this. I’ve talked to many people who would rather indulge in the coffee and chocolate bar than eat an apple and some protein. My daughter is a prime example. Gluten and diary trigger her migraines. There is no doubt about that. However, she would rather deal w/ migraines (and the meds) than stay away from gluten and dairy. Now granted, since I make many of her choices for her (she is only 12) she has not had to experience the torture of daily migraines, but regardless, her cravings tell her to eat the poison.

I am not much different. I crave the junk …the things that helped make me sick in the first place. And, unlike my daughter, I have a clear understanding of what these foods do to me. I know that when I eat the candy bar I will pay for it with my health and ultimately my quality of life. So, why am I willing to trade my health for a candy bar? Why do I eat the junk?

Immediate gratification is the “pat” answer but, I think it is more than that. I think there is a lot to do with my desire to be “normal” and to break free of my limitations. But what I need to realize is that the “normal” I think I want is really an unhealthy way of life. It is one that condones overeating and living with poor health. And I am not just talking about struggles with weight. I’m talking about increased fatigue, mood swings, foggy thinking, memory problems, shortness of breath, pain in our joints, etc. What I really want is freedom from all these things.

So, part of choosing a better life is choosing to feed out bodies healthy nutrition. Regardless of what we are craving or what we feel like eating, we need to stay committed to making wise choices. We need to commit to trading immediate gratification for long-term health. Will you commit to that with me today? Will you Choose a Better Life through good nutrition?