8 Ways to Beat Stress

What is relaxation? The mystics say it is to completely "lose yourself" or to "be in flow" in your activity, so that all internal "chatter" is stilled. Modern-day researchers have linked relaxation to a marked slowing of brain waves accompanied by clarity that is called "the awakened mind."

But how do we achieve this admirable state, and how can we maintain it over time? Let's explore some of the ways that you can quiet your mind, melt away stress and approach relaxation of the body, mind and spirit.

1: Spend some time in the silence every day

In our high-tech world, we are surrounded by and immersed in information—streaming in via television, e-mail, voice mail, fax machines and pagers. Information overload can become a detriment to your health, knocking you off balance and creating a sort of artificial dependence upon these stimulations. So make time for yourself, and take a break from the info-stream every day. 

2: Reconnecting with stillness is an important component of health

Every day, devote a little time to take yourself out of the "busyness" game. First, eliminate all forms of intrusion. Then close your eyes, breathe deeply and let your thoughts float downstream like a log carried by the river. You can practice meditation or relax in a hot bath with aromatherapy. When a thought comes up, just watch it float away. 

3: Pursue your passion

Activities that absorb you completely will slow your brain waves and put you into that "zone" in which internal chatter is stilled. It could be bird-watching, cooking, hiking, biking or riding, painting, writing, sewing, gardening, photography, working with animals. Physical movement is important—it opens the chest, lifts your mood, curbs food cravings and lowers blood pressure. You'll also sleep better at night. 

4: Don't buy into the cultural definition of "news"

Andrew Weil, M.D., recommends taking a voluntary "news blackout" on a regular basis—stop reading the newspaper and watching television for one day, a week or longer. A constant supply of "bad news" isn't healthy for our bodies—our cells are designed to take in joy, not disaster! 

5: Practice the "Relaxation Response"

Herbert Benson, M.D., Harvard researcher and author of The Relaxation Response and Timeless Healing, says, "Faith quiets the mind like no other form of belief." Here's the technique: Repeat a simple, neutral word such as "one" for several minutes. For even more profound physiological changes, use a word or phrase with meaning to you, such as "Shalom," "Om," or "Hail Mary, full of grace." Then close your eyes, breathe in through your nose and out through your mouth, as you say your word or phrase silently as you exhale. When stray thoughts come by, gently release them and continue repeating your phrase. Do this deep breathing exercise for 10 to 15 minutes each day. 

6: Treat yourself to a massage or other type of bodywork

Getting a massage on a regular basis can help to lower your heart rate and blood pressure and promote muscle relaxation and emotional release. According to Stephen Sinatra, M.D., author of Heart Sense for Women, "It's not uncommon for the release of long-held sadness to occur as a result of bodywork." 

7: Let the tears flow

Crying can be very therapeutic. According to Sinatra, "Crying is one of the most cleansing experiences you can go through." Here's why: Deep sobs open the chest and diaphragm, releasing bound-up energy. This helps to free your heart of muscular tension. A good cry also enhances oxygen delivery to the cells and stimulates release of specific neurochemicals in the brain that promote relaxation. 

8: Laugh

Rent a classic comedy film, or tune in to "Nick at Nite" or the Comedy Channel. Rent a tape of your favorite comedian. Read some of those Internet joke lists that you've been archiving to "read later." Dig out your old "Far Side" cartoon collections. Clip a cartoon and post it on the refrigerator or fax it to a friend, to double the effect.

You may want to crack up with Loretta LaRoche, humor consultant and self-described "Queen of Stress," who promotes "Exaggeration Therapy" and an interactive "Tadah Club," among many other stress-busting techniques. If you tend toward "the dark side," consider pasting Loretta LaRoche's Ten Little Commitments on your refrigerator door.

The 10 Best Foods for Your Looks

 

You can slather yourself from your forehead to your pinkie toe in organic lotions, but if you think that alone will make you glow, we have some bad news. From its well documented health benefits to its undeniable impact on physical beauty, good nutrition is the pillar of every kind of healthy lifestyle. That doesn't mean you need to swear off bacon and beer or anything. The trick is finding the right balance.

But with new studies coming out every month about what we should put in our mouths—not to mention the unending discovery of mysterious superfruits from deep in the forests of wherever—it can be hard to keep track of what, exactly, we should be eating. To simplify things, here's a can't-go-wrong shopping list. Bon appétit!

	1. Tomatoes. Organic tomatoes are loaded with lycopene, a powerful antioxidant shown to help fight illnesses of all stripes. They're also loaded with vitamins C and A, and if you believe Dr. Oz, they could be as good or better than açai and goji, those trendy, expensive antioxidants you couldn’t stop hearing about for a few years.
	2. Green tea. In a nutshell, people who drink green tea have about a dozen health advantages over people who do not—from cancer prevention to longevity to gentler skin aging—thanks to its antioxidant polyphenols. Organic green tea is preferable (nothing undoes positive health effects like a load of pesticides) and can be found in bulk for cheap at large grocery stores.
	3. Broccoli. This is the item on the list you'd be best off learning to love if you don't already, because its nutrition profile beats out all other veggies according to a Harvard University study. It has well-documented anti-inflammatory effects, which can help with everything from eye health and arthritis to heart disease and sun damage. Eat it a couple of nights a week if you can. A favorite simple recipe is broccoli steamed with olive oil, salt, and garlic.
	4. Salmon. You obviously want to be careful about sourcing when it comes to any fish choice—check out the Monterey Bay Aquarium's new recommendations for salmon here—but the short version is, wild Alaskan is a good bet. Salmon is loaded with anti-inflammatory omega 3s, healthy fats, and vitamin B12. Bonus side effect: Glowing skin.
	5. Extra virgin olive oil. It’s gotta be EV: Eat it for heart-disease prevention, cancer prevention, its cholesterol-lowering good fats, its antioxidants, and because it’s completely and utterly delicious and frankly, a good olive oil tastes better than butter.
	6. Dark leafy greens.Yes, they can be bitter and less than exciting at first, but they are loaded with vitamins and iron and can be snuck into meals easily (omelets, pasta, salads, etc.). Prepared the same way as the broccoli suggestion takes five minutes and is super tasty with eggs for breakfast.
	7. Walnuts. These shelled suckers are packed with good fats (the monounsaturated kind), which is great for heart health, lowering cholesterol, boosting brain function, and reducing inflammation. You don't need many of these to reap the benefits, though. Go easy.
	8. Blueberries. What gives these guys a leg up on other fruit is the fact that they're super low in calories and very high in vitamin C, fiber, vitamin E, and other brain-boosting nutrients. A Tufts University study found that when they evaluated 60 other fruits and veggies for their antioxidant capability, the blues came out on top.
	9. Dark chocolate. You should eat this because it’s delicious, and because a recent study also showed its capacity to protect skin from UV damage. The claims that its packed with antioxidants have been recently called into question—you can read more about that here andhere—but for now? Might as well go for it.
	10. Avocados. As if anyone needed another reason to eat avocados, it's encouraging to know that in addition to being nature's unadulterated butter, they're also loaded with cholesterol-lowering power, potassium, folate, carotenoids, vitamin E, and happiness-inducing monounsaturated fats. (And yes, guacamole counts.)

Monday: 30-40 minute Full Body Workout

A 3-4 day exercise program for normal people.

Our full-body workout combines 20 minutes of cardio with strength exercises. (You can separate the cardio and the strength exercises if you like, doing the walking/jogging in the a.m., for example, and the exercises in the p.m.)

• 20 minutes of walking or jogging. The goal each week is to increase your distance.
• 10 minutes* of strength exercises: push-ups, crunches, and squats. The goal each week is to do more reps.

See it and log your sessions on Fleetly

Directions for the strength exercises: Do one round of:

• 5 push-ups
• 10 crunches
• 15 squats

Then repeat as many sets as you can in the allotted time. You can modify the exercises to your level; for example, do push-ups on your knees or against the wall.

* Advanced option: For the strength exercises, increase the amount of time by two minutes every two weeks until you get to 20 minutes of strength exercises in weeks 11 and 12 (i.e., weeks 1 and 2: 10 minutes; weeks 3 and 4: 12 minutes; weeks 5 and 6: 14 minutes; and so on).

Instruction Videos for the Strength Exercises

These strength exercises were covered in detail in our previous post on how to get a full body workout without any equipment, because they're great, basic movements. The videos below will ensure you do them correctly; proper form is essential to get the most benefit from all these exercises.

Push-ups: 

Modifications: If you get bored, you can try some of these push-up variations: 

Crunches: 

Modifications: A reverse crunch may be easier for beginners and less stressful on your back: 

İf you want to see more Mike Chang's Six Pack Shortcut click here.
You may also prefer bicycle crunches:

Squats:

Modifications: If you have a wall or a pole you can use, you can use it to make squatting easier: 

Protect Your Heart: An Age-By-Age Guide

Protect Your Heart: An Age-By-Age Guide

Every 39 seconds in the United States, someone dies from cardiovascular disease, according to the American Heart Association (AHA). Most of those deaths are completely preventable by working with your doctor to understand your own personal risks for heart disease, and then making a few changes in your health habits to lower those risks. The best health habits are those you adopt when you’re young and continue throughout your life, but it’s never too late to make changes that can protect your heart and help you live a happier, healthier life overall. Here, an age-by-age guide to getting -- and keeping -- a healthy heart.

in your 20s: drink water

Coming out of your teens, you may regularly drink soda, sports drinks or big glasses of juice. Switching at least one or two of these drinks a day to water will not only save you money, it may also save your heart. These drinks are the number one source of added sugar in the American diet. The AHA recommends that women consume no more than 100 calories (6 teaspoons) of added sugar per day, and men no more than 150 calories (9 teaspoons). A single 12-ounce soft drink contains 130 calories, or about 8 teaspoons. Studies show that people who get a lot of their calories from added sugars often don’t consume enough fiber, calcium, iron, zinc and vitamin A in their diets. What’s more, drinking your “discretionary calories” is less satisfying than eating them, so you’re more likely to overeat, which may put you on the path to being overweight, having high blood pressure and being at higher risk for diabetes -- all dangers to your heart. If plain water is just too, well, plain, squirt a lemon or lime in it, drink seltzer or brew up some unsweetened iced tea.

in your 20s: find a better stress reliever

Now is the time to switch your bad habits to good ones. If you started smoking cigarettes as a way to fit in and look cool in your teens, and in your 20s you’re doing it to reduce stress, stopping smoking is the number one thing you can do for your heart. “People who smoke in their 20s and continue for the rest of their lives die on average 12 to 14 years younger than nonsmokers,” says Malissa Wood, M.D., co-director of the Massachusetts General Hospital Corrigan Women’s Heart Health Program and spokesperson for the AHA’s Go Red for Women program. “However, it’s easier to quit smoking in your 20s than it is later in life, because the habit is less ingrained. Any form of exercise is a better stress reducer than smoking, but people in their 20s might want to take advantage of their natural flexibility and try yoga or Pilates.”

in your 20s: learn your family history

Now is the time to fill in the leaves on your family health tree. Talk to your parents and other relatives to find out what medical conditions run in your family. Although most people in their 20s aren’t at imminent risk of heart attack or stroke, your risks of these conditions might be much higher if a close relative experienced them at an early age. “If your father had a heart attack before age 55 or your mother had one before age 65, or even if a grandparent, uncle or aunt had a heart attack or stroke at these young ages, you may be at increased risk and need to be doing everything possible now to protect your heart,” says Dr. Wood. “If you were adopted and don’t know your family medical history, try to find it out by talking to your parents, the adoption agency or some other means.” You should also have your blood pressure checked every two years starting at age 18.

in your 30s: set post-pregnancy exercise goals

These are prime weight-gaining years, especially if you are experiencing pregnancies. “Women get into a vicious cycle,” says Dr. Wood. “They’ll have a baby, gain 40 pounds and lose five. They’ll have another baby, gain 40 pounds and lose 10, and then by the end of their 30s, they turn around and they’ve gained 90 pounds. The 30s are when many women start taking care of everyone but themselves, but these are important years to keep weight under control, and it’s easier to lose weight in your 30s than when your metabolism starts slowing down in your 40s.” Set exercise goals to help you lose your excess weight between pregnancies. Purchase a baby jogger and jog every day. Set a goal to participate in a charity walk in a couple of months and start walking every day. In other words, move more in any way you can.

in your 30s: do something you love every day

“Whatever activity makes you feel really good inside, make sure you do it for at least 15 or 20 minutes every day,” says Dr. Wood. “For some people it might be meditation, for others it’s running, and for others it may be reading. Whatever relaxes and restores you, carve out time each day to do it and it could become a habit for life.”

in your 30s: know your numbers

By now you should be familiar with your “three Bs”: your body mass index, blood pressure and blood cholesterol. If any of your numbers are not in the target ranges for heart health, talk to your doctor about changes you can make to improve them. Here are the numbers you should aim for, according to the AHA:
-- Blood pressure: Less than 130/80 mm Hg.
-- Blood cholesterol: LDL (low-density lipoproteins, or “lousy cholesterol”) below 100 mg/dL; HDL (high-density lipoprotein, or “healthy cholesterol”) above 40 mg/dL for men and above 50 mg/dL for women;
-- Triglycerides: Below 150 mg/dL.
-- Body mass index: Healthy range is 18.6 to 24.9, with a waistline smaller than 35 inches for women, 40 inches for men.

your 40s: weight train

“For women, the 40s are when your body starts losing a lot of its lean muscle tissue and metabolism slows, making you more likely to gain weight,” says Dr. Wood. “The AHA recommends women weight train at least two times a week, which can keep your metabolism up, strengthen your bones and help you look and feel great as you start heading toward menopause.”

in your 40s: nurture your relationships

“By the time you’re in your 40s, you realize how important relationships become in helping you get through difficult times and in helping encourage you to make healthy choices in your life,” says Dr. Wood. “If you haven’t already done it, now is the time to create and nurture that network of support around you. Research shows that people who are isolated in their 50s and 60s have more health problems than those who are surrounded by people who care about them.” Spend time with people you love and care about, whether it’s your spouse, children, siblings, friends, fellow church members or other loved ones.

in your 40s: add another number

The AHA recommends having your blood glucose (sugar) level checked every three years beginning at age 45 to help monitor your risks for diabetes and heart disease. The recommended level on a fasting blood glucose test is less than 100 mg/dL. If yours is higher, talk to your doctor about ways to lower your risk for diabetes.

in your 50s: rethink when you eat

The often-repeated advice to eat breakfast like a king, lunch like a prince and dinner like a pauper is especially true as you age into your 50s and beyond. “Most people need to eat fewer calories overall when they hit their 50s, and it’s best to eat most of your calories earlier in the day and not be locked into the idea that you need three big meals a day,” says Dr. Wood. “You need calories early in the day to rev up your metabolism and give you energy for the things you need to do, and it’s fine to have a good-sized meal at lunchtime, but eating a lot in the evening may interfere with your sleep as your body works to digest the food. Most people in their 50s don’t need a lot of calories for the activities they do at night. Those extra calories that aren’t burned off just contribute to weight gain.”

in your 50s: volunteer

In your 20s and 30s, there tends to be a lot to be excited about -- marriage, babies being born, careers taking off. By the time you reach your 50s, those big life events may be in your past, and you may instead be facing an empty nest, parents who are dying or already gone and the denouement of your career. “Volunteering is a great way to bring more positives into your life,” says Dr. Wood. “Whether it’s by starting a new group related to a cause you care about or helping out someone in your community, having something that you’re committed to can have a very positive impact on your life.”

in your 50s: get screened

The National Osteoporosis Foundation recommends a bone mineral density test after age 50 if you have risk factors such as being menopausal or having a family history of osteoporosis. Although not directly related to your heart, “conditions that predispose to osteoporosis also predispose to heart disease -- namely, inactivity and poor diet,” says Dr. Wood. A bone mineral density test may pick up thinning bone problems that could predispose you to falls. If you fall, you may not be able to exercise for a while, which could set you up for weight gain and health problems. Strong bones help you have a strong heart.

in your 60s and over: adjust your exercise to accommodate your body

It’s important to maintain the momentum that you built up in your 30s, 40s and 50s. If you continue to be active into your senior years, your heart will look and act younger. In their 60s, some people start experiencing issues like arthritis and back pain, and you may have to switch from running to walking or from tennis to water aerobics. Find what works for you and keep doing it. Continue strength training twice a week, too. It will help you to maintain your lean body mass, says Dr. Wood.

in your 60s and over: take up tai chi

“Studies show that tai chi not only helps you de-stress, it helps to prevent balance problems that can lead to falls in your later years. It also helps reduce pain if you have any chronic conditions, and improves sleep, all of which are good for your heart,” says Dr. Wood.

in your 60s and over: get talking

Call your doctor at the first sign of any unusual symptom, even if you don’t think it’s serious. “In terms of heart disease, symptoms including chest pressure, tightness in your jaw, profound fatigue and shortness of breath with activity all may indicate heart problems,” says Dr. Wood. Your doctor may recommend more detailed screening to assess your risks, and, if necessary, treatment to help you live a longer, healthier life.

8 Hair Care Treatments You Can Make Yourself

Make an all-natural remedy designed especially for your hair type.

Eggs, yogurt and honey are, at first glance, all components of a tasty breakfast — but they also happen to be hair treatment ingredients, and affordable, all-natural ones at that. And they're not the only ones. Did you know, for instance, that the oils in avocados more closely resemble our own skin's oils than any product in the beauty aisle does? Or that the mild acidity in lemon is an effective — and gentler — alternative to chemical-laden products? Next time your locks need a lift, save money by using one of these kitchen fixes.

For all hair types

"The [raw] egg is really the best of all worlds," says Janice Cox, author of "Natural Beauty at Home". The yolk, rich in fats and proteins, is naturally moisturizing, while the white, which contains bacteria-eating enzymes, removes unwanted oils, she explains.

To use: For normal hair, use the entire egg to condition hair; use egg whites only to treat oily hair; use egg yolks only to moisturize dry, brittle hair, Cox says. Use 1/2 cup of whichever egg mixture is appropriate for you and apply to clean, damp hair. If there isn’t enough egg to coat scalp and hair, use more as needed. Leave on for 20 minutes, rinse with cool water (to prevent egg from "cooking") and shampoo hair. Whole egg and yolks-only treatments can be applied once a month; whites-only treatment can be applied every two weeks.

For dull hair

Styling products (as well as air pollution) can leave a film that both saps moisture and dulls shine — but dairy products like sour cream and plain yogurt can help reverse this damage. "Lactic acid gently strips away dirt while the milk fat moisturizes," says Lisa Belkin, author of "The Cosmetics Cookbook".

To Use: Massage 1/2 cup sour cream or plain yogurt into damp hair and let sit for 20 minutes. Rinse with warm water, followed by cool water, then shampoo hair as you normally would. Treatment can be applied every other week.

For itchy scalp

To fight flakes — brought on by poor diet, stress and climate, among other factors — try a lemon juice and olive oil mixture in your hair. "The acidity in lemon juice helps rid your scalp of any loose, dry flakes of skin, while the olive oil moisturizes the [newly exposed] skin on your head," says Cox.

To Use: Mix 2 tablespoons fresh lemon juice, 2 tablespoons olive oil and 2 tablespoons water, and massage into damp scalp. Let mixture sit for 20 minutes, then rinse and shampoo hair. Treatment can be applied every other week.

For limp or fine hair

To add body to hair, reach for an unlikely beauty beverage: beer! The fermented drink contains generous supplies of yeast, which works to plump tired tresses, explains Cox.

To use: Mix 1/2 cup flat beer (pour beer into a container and let it sit out for a couple of hours to deplete carbonation) with 1 teaspoon light oil (sunflower or canola) and a raw egg. Apply to clean, damp hair, let sit for 15 minutes, then rinse with cool water. Or add flat beer only to a spray bottle and spritz onto dry hair. "When the liquid evaporates, the remaining protein residue (from the wheat, malt or hops) continues to strengthen and structure hair," says Belkin. Treatments can be applied every other week.

For dry or sun-damaged hair

Whatever your hair-dehydrating demon — hard water, sun overexposure, your trusty flat iron — nature's sweetener can help. "Honey is a natural humectant, which means it attracts and locks in moisture," says Cox.

To use: Massage approximately 1/2 cup honey into clean, damp hair, let sit for 20 minutes, then rinse with warm water. You can also add 1 to 2 tablespoons olive oil to loosen the honey for easier application. For extremely sun-damaged hair, trying mixing honey with 1 to 2 tablespoons of a protein-rich ingredient, like avocado or egg yolk, which will help replenish the keratin protein bonds that UV rays attack. Treatment can be applied once a month.

For oily or greasy hair

"Used properly, [cornmeal or cornstarch] is an inexpensive way to remove oil and grease," says Belkin.

To use: Pour 1 tablespoon cornmeal or cornstarch into an empty salt or pepper shaker and sprinkle onto dry hair and scalp until you’ve used it all. After 10 minutes, use a paddle hairbrush to completely brush it out. Treatment can be applied every other day.

For frizzy hair

Home beauty experts swear by avocado — and not just to repair damaged hair. Its oils (which are light and moist like our own natural skin secretions) and proteins boast the best combination of nutrients for smoothing and weighing down unruly hair, explains Cox.

To use: Mash up half an avocado and massage into clean, damp hair. Let sit for 15 minutes before rinsing with water. Amp up moisturizing power by combining mashed avocado with 1 to 2 tablespoons of a hydrating ingredient, like sour cream, egg yolks or mayonnaise. Treatment can be applied every two weeks.

For residue-ridden hair

"Nothing eats through product buildup like baking soda," Cox says. Sodium bicarbonate essentially breaks down anything acidic.

To Use: Mix 1 to 2 tablespoons baking soda with small amounts of water until a thick paste forms. Massage into damp hair and let sit for 15 minutes. Rinse with water, then shampoo hair. Treatment can be applied every two weeks.

This article was written by Brynn Mannino and is reprinted with permission from WomansDay.com.