Healthy Eating Doable Challenge #12: De-Stress Your Diet

Stress. We all experience it, and for many of us, it can lead to poor eating choices. But research suggests that by tweaking your diet, you can actually fight stress. "What you feel, how you perceive things, and how focused you are is a reflection of brain chemistry—and you have some control over that chemistry based on what you eat," explains Drew Ramsey, M.D., an assistant clinical professor of psychiatry at Columbia University in New York and the coauthor with Tyler Graham of The Happiness Diet: A Nutritional Prescription for a Sharp Brain, Balanced Mood, and Lean, Energized Body. Changing your diet isn't a magic bullet for every emotional problem, but what you eat can help quell short-term anxiety and even fight long-term stress while minimizing its effects on your body and your brain. For this Healthy Eating Doable Challenge, we asked Dr. Ramsey to share his advice on food choices that can help fight stress—and for other hints on how to "de-stress your diet."

4 Tips for Eating to Beat Stress

• Avoid Processed Foods

Full of excess sugar and sodium, trans fats, artificial sweeteners, preservatives, and other additives, processed foods "tell lies to your brain, and that is very, very stressful to you as an organism," Dr. Ramsey says. Trans fats, for example, can actually increase your risk for depression.

• Don't skip or skimp on meals

"There's nothing more stressful to the body than erratic, unplanned eating," Dr. Ramsey warns.

• Feed your body food that works

The seven foods listed below are rich in mood-boosting compounds, including the nutrients that Dr. Ramsey refers to as the "essential elements of happiness": vitamin B12, iodine, magnesium, cholesterol, vitamin D, calcium, fiber, folate, vitamin A, omega-3s, vitamin E, and iron. As he writes in The Happiness Diet, these nutrients work together to "fight low mood, low energy, [and] cloudy thinking."

• Eat a super stress-fighter food every day

For this month's Doable Challenge, help keep stress levels in check by eating one of the seven super stress-fighting foods listed below every day (to make it easy, we've suggested recipes from Epicurious, The Happiness Diet, and Dr. Ramsey's latest book, Fifty Shades of Kale, cowritten withJennifer Iserloh). If you miss a day or indulge in some highly processed foods, don't beat yourself up; just start fresh tomorrow. After all, this particular challenge is about reducing stress, not creating it!

Stress-Busting Food #1: Mussels

This bivalve tops Dr. Ramsey's list of stress-reducing foods for a number of reasons. Mussels have a good amount of omega-3 fats, as well as vitamin B12, some vitamin D, folate, iron, and iodine, for a whopping 6 out of 12 "essential elements of happiness." Dr. Ramsey says that just being low in B12—not even technically deficient in the vitamin—can lead to irritability, depression, fuzzy-headedness, and changes in sleep. While fortified cereals, cheese, and yogurt offer some B12, just 1 ounce of mussels has more than 100 percent of the daily value for B12! Plus, mussels by their very nature tend to promote a way of eating that's social, mindful, moderate, and relaxing: "You are not going to pick up the phone when you have mussel hands," Dr. Ramsey jokes. "Generally, when you eat mussels you are going to sit with someone, and you are going to enjoy this big pot of mussels, and you are going to eat slowly."
Recipes to try:
• Spicy Steamed Mussels with Garlic Bread
• Cioppino
• Linguine with Butternut Squash, Spinach, and Mussels

Stress-Busting Food #2: Kale

"One thing that stresses the brain and the body is just simply too many calories," Dr. Ramsey explains. So what makes kale one of his favorite superfoods? "Kale wins out because of nutrient density.… With just a few calories you get an amazing number of vitamins, minerals, and phytonutrients." By making low-cal kale the centerpiece of a meal, not only do you avoid stressing your body out by overeating, you also cut down on the mental stress that comes with feeling guilty about it. Just 1 cup of kale has almost seven times your daily vitamin K requirement, a key nutrient not just for fighting inflammation but also for the production of anxiety-regulating neurotransmitters. Kale is an excellent source of absorbable calcium; too-low levels of calcium can contribute to anxiety and irritability, as well as worsen PMS symptoms for women. The dark, leafy green is also a great source of mood-boosting folate and a host of phytonutrients.
Recipes to try:
• Google's Braised Chicken and Kale
• Scallion Fish with Sesame Kale
• Kale Pesto with Toasted Walnuts

Stress-Busting Food #3: Dark Chocolate

The health benefits of chocolate are well known: For one, it can boost longevity. But Dr. Ramsey points out another benefit: "Dark chocolate is one of the few foods that have ever been shown to acutely improve mood." Yes, there's some empirical evidence to back up all of our anecdotal evidence that eating chocolate makes you feel better: In a limited trial, subjects who were given dark chocolate squares showed improvement in mood and focus. Cacao beans contain naturally stimulating compounds that promote the release of dopamine. And since it's a natural stimulant, dark chocolate in moderation can help boost energy when you're tired or run-down. As a bonus, "switching from other sweets to dark chocolate means you are getting less sugar, more phytonutrients, and more nutrient density." So you heard it here: Doctor's orders are to have some dark chocolate when you need a pick-me-up.
Recipes to try:
• Almond-Cherry Chocolate Bark
• Deep Dark Chocolate Cookies
• Cocoa Delight

Stress-Busting Food #4: Better Meat

First things first: Cut out processed meats (e.g., hot dogs, pepperoni, deli meat) in favor of seafood, fish, and vegetarian sources of protein; and when you eat pork, lamb, beef, and poultry, choose cuts from animals that are raised in sustainable, humane environments. Meat is a great source of many mood-boosting nutrients, notably protein, iron, and vitamin B12. Iron, for example, helps deliver oxygen throughout the body, and helps your brain produce serotonin, dopamine, and other mood-regulating neurotransmitters. There are vegetarian sources of iron (check out lentils, chickpeas, and spinach), but the most readily absorbable type—heme iron—is found in meat, as well as in poultry and fish. "Meat is misunderstood," says Dr. Ramsey. "It is very nutrient-dense, and pasture-raised, grass-fed, and wild animals yield a better mix of fats, fewer calories, and more antioxidants like vitamin E and beta-carotene, plus a good dose of tryptophan, which is the main building block of serotonin."
Recipes to try:
• Perfect Pork Chops
• Grass-Fed Meatballs Marinara
• Beef and Kale Tacos

Stress-Busting Food #5: Farm-Fresh Eggs

Eggs are "one of the few foods that have both folate and vitamin B12, which are two molecules closely linked to having low mood and anxiety," explains Dr. Ramsey. He also notes that eggs are the top dietary source of choline, "one of the few nutrients that are actually linked to lower levels of anxiety." Eggs also provide vitamin D, a nutrient whose deficiency has been linked to mood problems. And try to opt for eggs from free-range chickens. Why? "When you get a real pasture-raised egg where the animal has lived outside while it was making that egg, you get more nutrients," Dr. Ramsey emphasizes. "You get more omega-3 fats, [and] that dark orange yolk means there's more carotenoids in there." Talk about a good egg.
Recipes to try:
• Egg Sandwich with Green Bean Slaw
• Eggs in Purgatory with Artichoke Hearts, Potatoes, and Capers
• Bibimbap at Home

Stress-Busting Food #6: Purple Potatoes

Whether it's French fries, mashed potatoes, or chips, spuds are a popular source of comfort in times of stress. There are various theories as to why carb-rich foods are so comforting, but Dr. Ramsey notes that eating carbs increases tryptophan (the same chemical responsible for that happy, relaxed, post-turkey buzz at Thanksgiving) as well as serotonin synthesis in the brain. So if potatoes are your carbs of choice, choose spuds that are smaller (with a greater ratio of skin to flesh) and more colorful. By choosing small, unpeeled purple potatoes over an Idaho, you get more nutrients, such as folate, phytonutrients, and fiber, without as much starch. "It's about little swaps," Dr. Ramsey says.
Recipes to try:
• Grilled Potato Smash
• Oven-Roasted Fries
• Haricot Vert, Edamame, and Purple-Potato Salad

Stress-Busting Food #7: Anchovies

Wild salmon gets a lot of press when it comes to its mood-elevating omega-3s, but Dr. Ramsey reminds us that there are other fish in the sea. He's particularly partial to anchovies as a great source of both healthy fat and iodine. Iodine is found in large doses in sea creatures and plants (making seaweed a great vegan source), and is essential for healthy thyroid function; an underactive thyroid can cause a myriad of health problems, including low energy and depression. As it turns out, anchovies are also a super-sustainable and affordable choice when it comes to seafood. Dr. Ramsey likes to make a kale Caesar with anchovy dressing and eggs for the ultimate stress-busting meal; follow his lead and use anchovies to amp up the umami in some of your favorite dishes.
Recipes to try:
• Happy Fish Salad Sandwiches
• Tuscan Kale Caesar Slaw
• Pasta with Spicy Anchovy Sauce and Dill Bread Crumbs

http://www.epicurious.com/articlesguides/healthy/news/happy-foods-destress-diet-doable-challenges?mbid=synd_cnholiday_food

http://blog.gotomeeting.co.uk/2014/08/14/9-top-tips-for-avoiding-stress-and-burnout.html?utm_source=Outbrain&utm_medium=cpc&utm_campaign=OB-avoid-burnout

When I started my first business several years ago, I found myself working around the clock to grow my client base as quickly as possible. My evenings and weekends were no longer my own. And since I worked from a home office, it just became second nature to wake up, turn on my computer, have breakfast at my desk and just stay there until almost midnight.

My mind and body never had a chance to unwind, and as a result, I hit a viscous cycle of insomnia. This crippling lack of sleep told me it was time to scale back, and while I did not reach total burnout, I certainly came close.

Now when workloads and stress levels start to pile up, I look back on that time — and the lessons I learnt — on how best to stop those negative feelings. Based on my trial and error, here are nine tips for avoiding stress and burnout.

 1. Begin a morning ritual.
So often we begin our day on the wrong foot, jumping out of bed after snoozing the alarm, eating breakfast on the go or at our desks, with no genuine concern for our wellbeing. You should instead try to get up with plenty of time to spare. Sit down and eat breakfast while catching up on the news or reading a good book, and give your body time to wake up slowly. If you have kids, make the time to have breakfast with them and chat about their day ahead. All of this will help you break the habit of beginning each day in a rush.

2. Watch your caffeine intake.
Caffeine can increase your body’s levels of cortisol, which is also known as the stress hormone. So if you’re already feeling stressed, and drinking a lot of coffee to remain alert, the two can elevate your levels of cortisol, leading to more stress and a range of other negative health effects. These can include mood swings, sleep problems, weight gain and heart palpitations. To avoid these problems, limit your caffeine intake to one or two cups of coffee a day, and only have caffeine before 2 PM.

3. Limit screen time.
Our bodies and brains weren’t built to stare at screens for hours on end. Recently, there has been a lot of research into the effect of LCD screens on melatonin production and its impact on sleep. To make matters worse, many of us have a habit of looking at the bright, back-lit screen of phones, tablets or laptops in bed, when we should be unwinding and getting ready for a good night’s sleep. So turn off all screens at least an hour before bed and give your body time to wind down and prepare for bed.

4. Write things down.
With work-related stress, it’s easy to get overwhelmed with your to-do list. But once you write down the actions that are troubling you, it’s easier to prioritise things. And suddenly things seem — and actually are — more manageable. Don’t keep old lists from previous weeks, which can be a depressing reminder of things not complete. Instead, start fresh each week with a clean page. I also find it helpful to keep a pen and paper next to the bed, so that if something is troubling me at night, I can write it down and just deal with it in the morning.

5. Read fiction.
At the end of a busy day, I find it very difficult to switch off my brain. I like to absorb myself in work, but this usually results in poor sleep. As a teen, I discovered the one way to deal with the insomnia was by reading fiction before bed. Allowing your mind to think creatively and wander off into another world is the best way to remove yourself from a work mindset.

6. Be flexible with your work.
A healthy work-life balance means different things to different people. If you’re a parent, it can mean the difference between enjoying quality time with your children each day and missing their bedtimes completely. Over the years I have worked hard to establish flexible working. While there are some things that can only be accomplished during office hours, such as meetings and phone calls, there are other things than can just as easily (and in my opinion, be better) done in the evenings, such as writing and presentations.

7. Make time to workout.
Exercise is a great stress reliever. It gets the endorphins pumping, which helps put you in a positive mental state. And if you can workout in the fresh air, that’s even better! Even a quick stroll in the evening can give you that mental and physical boost you need.

8. Set boundaries.
Being ambitious is great, but you should know your own personal limits. Be aware of your stress levels to avoid overextending yourself. I have always found it very hard to say “no” to things, but nowadays a warning bell sounds in my head when I know that it would be better not to take something on. Leave yourself with enough of a buffer to say “yes” to the things which really interest you and which you know you’ll enjoy doing.

9. Take stock of what you’ve accomplished.
Measure your productivity in terms of what you’ve accomplished on a daily basis. It will help you see the value of what you do and get a true sense of satisfaction from the number of tasks you’ve completed. If you’re looking for tips on how to be more productive, please check out the post, 6 productivity tips to help nail your to-do list.

However, be realistic and remember that work is never-ending. Try not to measure your productivity in terms of how much you’ve produced in a single day, as it’s not a true reflection of your value. There is always something to do, and it’s unrealistic to think we can get through everything in one day. That train of thought can lead to working excessively long hours, which is usually the main cause of burnout.

http://blog.gotomeeting.co.uk/2014/08/14/9-top-tips-for-avoiding-stress-and-burnout.html?utm_source=Outbrain&utm_medium=cpc&utm_campaign=OB-avoid-burnout

Healthy Eating Doable Challenge #12: De-Stress Your Diet

Stress. We all experience it, and for many of us, it can lead to poor eating choices. But research suggests that by tweaking your diet, you can actually fight stress. "What you feel, how you perceive things, and how focused you are is a reflection of brain chemistry—and you have some control over that chemistry based on what you eat," explains Drew Ramsey, M.D., an assistant clinical professor of psychiatry at Columbia University in New York and the coauthor with Tyler Graham of The Happiness Diet: A Nutritional Prescription for a Sharp Brain, Balanced Mood, and Lean, Energized Body. Changing your diet isn't a magic bullet for every emotional problem, but what you eat can help quell short-term anxiety and even fight long-term stress while minimizing its effects on your body and your brain. For this Healthy Eating Doable Challenge, we asked Dr. Ramsey to share his advice on food choices that can help fight stress—and for other hints on how to "de-stress your diet."

4 Tips for Eating to Beat Stress

• Avoid Processed Foods

Full of excess sugar and sodium, trans fats, artificial sweeteners, preservatives, and other additives, processed foods "tell lies to your brain, and that is very, very stressful to you as an organism," Dr. Ramsey says. Trans fats, for example, can actually increase your risk for depression.

• Don't skip or skimp on meals

"There's nothing more stressful to the body than erratic, unplanned eating," Dr. Ramsey warns.

• Feed your body food that works

The seven foods listed below are rich in mood-boosting compounds, including the nutrients that Dr. Ramsey refers to as the "essential elements of happiness": vitamin B12, iodine, magnesium, cholesterol, vitamin D, calcium, fiber, folate, vitamin A, omega-3s, vitamin E, and iron. As he writes in The Happiness Diet, these nutrients work together to "fight low mood, low energy, [and] cloudy thinking."

• Eat a super stress-fighter food every day

For this month's Doable Challenge, help keep stress levels in check by eating one of the seven super stress-fighting foods listed below every day (to make it easy, we've suggested recipes from Epicurious, The Happiness Diet, and Dr. Ramsey's latest book, Fifty Shades of Kale, cowritten withJennifer Iserloh). If you miss a day or indulge in some highly processed foods, don't beat yourself up; just start fresh tomorrow. After all, this particular challenge is about reducing stress, not creating it!

Stress-Busting Food #1: Mussels

This bivalve tops Dr. Ramsey's list of stress-reducing foods for a number of reasons. Mussels have a good amount of omega-3 fats, as well as vitamin B12, some vitamin D, folate, iron, and iodine, for a whopping 6 out of 12 "essential elements of happiness." Dr. Ramsey says that just being low in B12—not even technically deficient in the vitamin—can lead to irritability, depression, fuzzy-headedness, and changes in sleep. While fortified cereals, cheese, and yogurt offer some B12, just 1 ounce of mussels has more than 100 percent of the daily value for B12! Plus, mussels by their very nature tend to promote a way of eating that's social, mindful, moderate, and relaxing: "You are not going to pick up the phone when you have mussel hands," Dr. Ramsey jokes. "Generally, when you eat mussels you are going to sit with someone, and you are going to enjoy this big pot of mussels, and you are going to eat slowly."
Recipes to try:
• Spicy Steamed Mussels with Garlic Bread
• Cioppino
• Linguine with Butternut Squash, Spinach, and Mussels

Stress-Busting Food #2: Kale

"One thing that stresses the brain and the body is just simply too many calories," Dr. Ramsey explains. So what makes kale one of his favorite superfoods? "Kale wins out because of nutrient density.… With just a few calories you get an amazing number of vitamins, minerals, and phytonutrients." By making low-cal kale the centerpiece of a meal, not only do you avoid stressing your body out by overeating, you also cut down on the mental stress that comes with feeling guilty about it. Just 1 cup of kale has almost seven times your daily vitamin K requirement, a key nutrient not just for fighting inflammation but also for the production of anxiety-regulating neurotransmitters. Kale is an excellent source of absorbable calcium; too-low levels of calcium can contribute to anxiety and irritability, as well as worsen PMS symptoms for women. The dark, leafy green is also a great source of mood-boosting folate and a host of phytonutrients.
Recipes to try:
• Google's Braised Chicken and Kale
• Scallion Fish with Sesame Kale
• Kale Pesto with Toasted Walnuts

Stress-Busting Food #3: Dark Chocolate

The health benefits of chocolate are well known: For one, it can boost longevity. But Dr. Ramsey points out another benefit: "Dark chocolate is one of the few foods that have ever been shown to acutely improve mood." Yes, there's some empirical evidence to back up all of our anecdotal evidence that eating chocolate makes you feel better: In a limited trial, subjects who were given dark chocolate squares showed improvement in mood and focus. Cacao beans contain naturally stimulating compounds that promote the release of dopamine. And since it's a natural stimulant, dark chocolate in moderation can help boost energy when you're tired or run-down. As a bonus, "switching from other sweets to dark chocolate means you are getting less sugar, more phytonutrients, and more nutrient density." So you heard it here: Doctor's orders are to have some dark chocolate when you need a pick-me-up.
Recipes to try:
• Almond-Cherry Chocolate Bark
• Deep Dark Chocolate Cookies
• Cocoa Delight

Stress-Busting Food #4: Better Meat

First things first: Cut out processed meats (e.g., hot dogs, pepperoni, deli meat) in favor of seafood, fish, and vegetarian sources of protein; and when you eat pork, lamb, beef, and poultry, choose cuts from animals that are raised in sustainable, humane environments. Meat is a great source of many mood-boosting nutrients, notably protein, iron, and vitamin B12. Iron, for example, helps deliver oxygen throughout the body, and helps your brain produce serotonin, dopamine, and other mood-regulating neurotransmitters. There are vegetarian sources of iron (check out lentils, chickpeas, and spinach), but the most readily absorbable type—heme iron—is found in meat, as well as in poultry and fish. "Meat is misunderstood," says Dr. Ramsey. "It is very nutrient-dense, and pasture-raised, grass-fed, and wild animals yield a better mix of fats, fewer calories, and more antioxidants like vitamin E and beta-carotene, plus a good dose of tryptophan, which is the main building block of serotonin."
Recipes to try:
• Perfect Pork Chops
• Grass-Fed Meatballs Marinara
• Beef and Kale Tacos

Stress-Busting Food #5: Farm-Fresh Eggs

Eggs are "one of the few foods that have both folate and vitamin B12, which are two molecules closely linked to having low mood and anxiety," explains Dr. Ramsey. He also notes that eggs are the top dietary source of choline, "one of the few nutrients that are actually linked to lower levels of anxiety." Eggs also provide vitamin D, a nutrient whose deficiency has been linked to mood problems. And try to opt for eggs from free-range chickens. Why? "When you get a real pasture-raised egg where the animal has lived outside while it was making that egg, you get more nutrients," Dr. Ramsey emphasizes. "You get more omega-3 fats, [and] that dark orange yolk means there's more carotenoids in there." Talk about a good egg.
Recipes to try:
• Egg Sandwich with Green Bean Slaw
• Eggs in Purgatory with Artichoke Hearts, Potatoes, and Capers
• Bibimbap at Home

Stress-Busting Food #6: Purple Potatoes

Whether it's French fries, mashed potatoes, or chips, spuds are a popular source of comfort in times of stress. There are various theories as to why carb-rich foods are so comforting, but Dr. Ramsey notes that eating carbs increases tryptophan (the same chemical responsible for that happy, relaxed, post-turkey buzz at Thanksgiving) as well as serotonin synthesis in the brain. So if potatoes are your carbs of choice, choose spuds that are smaller (with a greater ratio of skin to flesh) and more colorful. By choosing small, unpeeled purple potatoes over an Idaho, you get more nutrients, such as folate, phytonutrients, and fiber, without as much starch. "It's about little swaps," Dr. Ramsey says.
Recipes to try:
• Grilled Potato Smash
• Oven-Roasted Fries
• Haricot Vert, Edamame, and Purple-Potato Salad

Stress-Busting Food #7: Anchovies

Wild salmon gets a lot of press when it comes to its mood-elevating omega-3s, but Dr. Ramsey reminds us that there are other fish in the sea. He's particularly partial to anchovies as a great source of both healthy fat and iodine. Iodine is found in large doses in sea creatures and plants (making seaweed a great vegan source), and is essential for healthy thyroid function; an underactive thyroid can cause a myriad of health problems, including low energy and depression. As it turns out, anchovies are also a super-sustainable and affordable choice when it comes to seafood. Dr. Ramsey likes to make a kale Caesar with anchovy dressing and eggs for the ultimate stress-busting meal; follow his lead and use anchovies to amp up the umami in some of your favorite dishes.
Recipes to try:
• Happy Fish Salad Sandwiches
• Tuscan Kale Caesar Slaw
• Pasta with Spicy Anchovy Sauce and Dill Bread Crumbs

http://www.epicurious.com/articlesguides/healthy/news/happy-foods-destress-diet-doable-challenges?mbid=synd_cnholiday_food

9 top tips for avoiding stress and burnout

When I started my first business several years ago, I found myself working around the clock to grow my client base as quickly as possible. My evenings and weekends were no longer my own. And since I worked from a home office, it just became second nature to wake up, turn on my computer, have breakfast at my desk and just stay there until almost midnight.

My mind and body never had a chance to unwind, and as a result, I hit a viscous cycle of insomnia. This crippling lack of sleep told me it was time to scale back, and while I did not reach total burnout, I certainly came close.

Now when workloads and stress levels start to pile up, I look back on that time — and the lessons I learnt — on how best to stop those negative feelings. Based on my trial and error, here are nine tips for avoiding stress and burnout.

 1. Begin a morning ritual.
So often we begin our day on the wrong foot, jumping out of bed after snoozing the alarm, eating breakfast on the go or at our desks, with no genuine concern for our wellbeing. You should instead try to get up with plenty of time to spare. Sit down and eat breakfast while catching up on the news or reading a good book, and give your body time to wake up slowly. If you have kids, make the time to have breakfast with them and chat about their day ahead. All of this will help you break the habit of beginning each day in a rush.

2. Watch your caffeine intake.
Caffeine can increase your body’s levels of cortisol, which is also known as the stress hormone. So if you’re already feeling stressed, and drinking a lot of coffee to remain alert, the two can elevate your levels of cortisol, leading to more stress and a range of other negative health effects. These can include mood swings, sleep problems, weight gain and heart palpitations. To avoid these problems, limit your caffeine intake to one or two cups of coffee a day, and only have caffeine before 2 PM.

3. Limit screen time.
Our bodies and brains weren’t built to stare at screens for hours on end. Recently, there has been a lot of research into the effect of LCD screens on melatonin production and its impact on sleep. To make matters worse, many of us have a habit of looking at the bright, back-lit screen of phones, tablets or laptops in bed, when we should be unwinding and getting ready for a good night’s sleep. So turn off all screens at least an hour before bed and give your body time to wind down and prepare for bed.

4. Write things down.
With work-related stress, it’s easy to get overwhelmed with your to-do list. But once you write down the actions that are troubling you, it’s easier to prioritise things. And suddenly things seem — and actually are — more manageable. Don’t keep old lists from previous weeks, which can be a depressing reminder of things not complete. Instead, start fresh each week with a clean page. I also find it helpful to keep a pen and paper next to the bed, so that if something is troubling me at night, I can write it down and just deal with it in the morning.

5. Read fiction.
At the end of a busy day, I find it very difficult to switch off my brain. I like to absorb myself in work, but this usually results in poor sleep. As a teen, I discovered the one way to deal with the insomnia was by reading fiction before bed. Allowing your mind to think creatively and wander off into another world is the best way to remove yourself from a work mindset.

6. Be flexible with your work.
A healthy work-life balance means different things to different people. If you’re a parent, it can mean the difference between enjoying quality time with your children each day and missing their bedtimes completely. Over the years I have worked hard to establish flexible working. While there are some things that can only be accomplished during office hours, such as meetings and phone calls, there are other things than can just as easily (and in my opinion, be better) done in the evenings, such as writing and presentations.

7. Make time to workout.
Exercise is a great stress reliever. It gets the endorphins pumping, which helps put you in a positive mental state. And if you can workout in the fresh air, that’s even better! Even a quick stroll in the evening can give you that mental and physical boost you need.

8. Set boundaries.
Being ambitious is great, but you should know your own personal limits. Be aware of your stress levels to avoid overextending yourself. I have always found it very hard to say “no” to things, but nowadays a warning bell sounds in my head when I know that it would be better not to take something on. Leave yourself with enough of a buffer to say “yes” to the things which really interest you and which you know you’ll enjoy doing.

9. Take stock of what you’ve accomplished.
Measure your productivity in terms of what you’ve accomplished on a daily basis. It will help you see the value of what you do and get a true sense of satisfaction from the number of tasks you’ve completed. If you’re looking for tips on how to be more productive, please check out the post, 6 productivity tips to help nail your to-do list.

However, be realistic and remember that work is never-ending. Try not to measure your productivity in terms of how much you’ve produced in a single day, as it’s not a true reflection of your value. There is always something to do, and it’s unrealistic to think we can get through everything in one day. That train of thought can lead to working excessively long hours, which is usually the main cause of burnout.

 http://blog.gotomeeting.co.uk/2014/08/14/9-top-tips-for-avoiding-stress-and-burnout.html?utm_source=Outbrain&utm_medium=cpc&utm_campaign=OB-avoid-burnout

7 things that make you terrible in bed

How to make your sex better
Need some tips on being better in bed? Then look no further than this lesson in love. Avoid these seven things that make you terrible in bed and you’ll soon be a sex champ:
Tear jerker movies

What do you do for date night? If you tend to ditch the action movies and the raunchy flicks for soppy, tear jerkers like The Lion King, maybe you’ve found the root to your sexual problems. Sad or violent films can turn people off because they make you stressed, anxious and less aroused. Watching something hot and erotic will do the opposite and get you in the mood. Next date night, rent movies like The Secretary or American Pie.

Your boss

Ever wondered why men have more wet dreams on the weekend? Okay, so in part it’s because of that extra long lie in, but it’s also because everyone’s stress levels tend to decrease when they are away from the office. Stress is the number one, all-time nemesis to good, passionate sex. So next time you think you’re underperforming in the boudoir consider booking some time off from the nine to five slog.

Stress can have an impact on your sex life

Skipping the gym

Swapping your lycra for your lounge pants may sound like a great plan, but skipping your date with the cross-trainer could be making you terrible in bed. If you skip regular exercise your sex drive is lower, your self-confidence may be affected, plus you miss out on that great mood enhancer you get after being active. Researchers found that men who exercise for one hour three times a week have improved sexual function, more sex and better sexual satisfaction.

Smoking

Smoking makes you stink. That much is obvious. What you might not have known though is that smoking also hinders the body’s blood flow, and therefore makes you less sensitive. For the guys who smoke, be warned, your erections won’t be as good. For the ladies, you may find it more difficult to have that blinding orgasm and you may even want sex less. Extinguish the cigarette, not your love life.

Your pet

Thought your dog was your best friend? Think again. That pooch might be the reason you can’t satisfy your guy or girl. According to Dr. Herbenick a dog can change people’s sleep cycle, which can affect their sex life. Also, having your dog or cat watching you in bed can be a big turn off. A surprisingly high number of people state that their pets regularly put them off getting intimate and ruin the mood for them and their partners.

Coffee

You may need a pick-me-up in the morning, but if you want to impress in the bedroom guys you should skip your coffee fix and opt for a less pungent energy boost. Coffee is one of the things that make your semen taste bad. Other things to avoid are: garlic, onions and red meat. However, for the girls coffee may not be such a bad thing. According to a US study coffee could help boost women’s sex drive.

Your phone

Shockingly, one third of respondents in a TeleNav study said they would give up sex for a week rather than their phones. If you’re one of these techno geeks then just take a minute to consider how your phone habits affect your love life. As soon as you get a new message through you’ll be tempted to read it. As soon as that email arrives, you won’t be able to relax. Make sure you silence your phone before it silences your night of passion.
http://www.realbuzz.com/articles/7-things-that-make-you-terrible-in-bed/

How to get started in healthy living — part 2

The benefits of leading a healthy lifestyle

In part 1 of this guide to healthy living, we looked at the overall picture of healthy living, and at some of the factors that contribute to a healthier lifestyle. But how do you go about making changes to your life without causing havoc and disruption? This section will show you how small changes to your lifestyle can equal big results.

Learn to cope with stress

Two-thirds of us feel under stress at work, according to a MORI poll — while outside of work, other factors like money worries, relationship and family problems, health issues and travel chaos send our blood pressure soaring. We can’t prevent stress (and how boring life would be if we did!) but we can learn todeal with stress better — and we should do so, for the sake of our health.

Chronic, uncontrolled stress produces high levels of a hormone called cortisol, which over time can affect our mental functioning and weaken the immune system. Stress has also been linked to the development of stomach ulcers and high blood pressure. A study led by the Johns Hopkins University School of Medicine found that men with the highest level of anger in response to stress were over three times more likely to develop premature heart disease than men who reported lower anger responses. They were also over six times more likely to have a heart attack by the age of 55.

Take action

• Learn what your stress triggers are so that you can avoid them as much as possible. Some classic triggers include leaving things to the last minute, taking on more than you can handle, being put on the spot when you’re not prepared, being late and having to cope with other people’s mistakes or failings.
• Find a healthy coping mechanism. Getting drunk or eating a whole packet of biscuits doesn’t count! Try a chat with a friend, some breathing exercises (see below), thinking of something funny, a 10-minute walk or a soothing hot drink. It’s even worth writing down what coping mechanisms work for you, as you may not always think of them at times of extreme stress.
• Don’t try to be perfect in everything you do. You’ll make life a lot less stressful if you sometimes accept things as ‘good enough,’ rather than striving to achieve 100 per cent.
• Breathe. One of the first things we do when we’re under stress is hold our breath, or breathe in a rapid and shallow manner. This prevents us getting fresh oxygen in, to fuel the brain and muscles. Start by breathing out as far as you can (ideally through your mouth). Exhale every last bit of carbon dioxide! Then allow your inhalation to occur naturally (ideally through the nose). Gradually lengthen the in-breath, but always ensure the out-breath is longer, to dissipate tension.
• Do the ‘sphere of influence’ test. This involves determining whether a particular stressor is within your control to change. If it’s not, then accept that there’s nothing you can do about it and that it isn’t your fault. If it is, then deal with it as best you can now and consider how you could avoid a repeat of the situation in future.
• Ensure you get sufficient levels of vitamin B and C, which chronic stress depletes. Zinc and magnesium levels can also be affected by stress — leaving your immune system vulnerable — so be vigilant with these or consider supplementation.

Get to grips with health checks and screening

Many of us only visit the doctor when something goes wrong — but healthcare is as much about prevention as cure, so it’s important to stay on top of regular checks and screening. When did you last have an eye test? When is your next smear test due? Have you had your blood pressure checked recently? What about that itchy mole on your back? Screening gives the experts a chance to identify problems while they are still minor and easily treatable, and yet, according to a survey by healthcare provider HealthSure, 57 per cent of men and 42 per cent of women have never had a health screen or wellbeing check. Start taking control.

Take action

• Get out your diary and write down when your important health checks are next due — for example a smear test, mammogram or cholesterol check. If you don’t know, then ask your doctor. If they don’t know, then start with a ‘clean slate’ and get checked now.
• Keep note of your test results. While, for example, your blood pressure may still be ‘normal’, you should still be made aware if it has gone up since the last time it was checked.
• Check your breasts each month — and men, check your testicles regularly so that you become aware of what feels ‘normal’ to you.
• If anything — a mole, your eyesight, back pain, your reproductive organs, a stubborn cough — is bothering you pick up the phone NOW and make an appointment to see the relevant professional. Ignored health problems don’t go away.

Get a good night’s sleep

There’s no doubt that sleep deprivation is a major health problem — women who sleep less than eight hours a night over a 10-year period have a slightly higher risk of heart disease, according to a study published in the Archives of Internal Medicine, though other studies say anywhere around seven to nine hours is ideal. The two major factors to tackle are poor quality sleep (insomnia, constant waking or difficulty falling asleep) and simply failing to get enough zzzzzs in altogether.

Take action

http://www.realbuzz.com/articles/how-to-get-started-in-healthy-living-part-2/

How to get started in healthy living — part 1

How to lead a healthy lifestyle

Never before has there been so much talk about healthy living. The newspapers are packed with stories about the latest dangers and hazards to our health — from mobile phones to sugar, mercury fillings to artificial sweeteners, and genetically-modified foods to noise pollution. The headlines can leave you feeling confused and overwhelmed — and above all, powerless.

But in reality, choosing to live a healthier lifestyle is a choice that any of us can make. It’s not about reacting to the latest scare story, banning certain foods or products from your life and adopting an extreme, all-or-nothing approach — it’s about balance and moderation. It’s not about being perfect, it’s about being a little more health aware, and doing the best you can on a daily basis. After all, it’s not what you do for the next seven days that’s going to affect your health for the next seven years; it’s what you do for the next seven years!

The health jigsaw

You could view healthy living as a jigsaw puzzle — made up of many different pieces, all crucial to the finished picture — but all of different shapes and sizes. If one piece is missing entirely, the overall picture isn’t complete. For example, you could be a fitness fanatic who eats healthily and never drinks alcohol — but you haven’t found a way of coping with the high levels of stress your job brings — and you can’t remember the last time you went for a health check. Or you could be someone bursting with energy, who survives on four hours sleep a night, thrives on stress and never gets ill — but who lives on junk food and caffeine.

While there are quite obviously some pieces missing in these jigsaws, scenarios such as this are far from unusual. For example, while you may be debating whether to have your mercury fillings removed, are you taking the simple step of flossing daily to look after your dental health? As many as 23 per cent of women between 30 and 54 have severe gum (periodontal) disease, according to the American Academy of Periodontology, which, as well as being the leading cause of tooth loss, has been linked to heart disease, premature births and chronic inflammation in the body.

Big health issues

Evidently, we sometimes aren’t seeing the wood for the trees — we’re worrying about the little things (should I drink normal coke or diet coke?) while ignoring the bigger issues. According to the Sleep Council, for example, 20 million people in the UK — that’s roughly a third — don’t get enough sleep, and two thirds claim that stress is a major factor in their lives.

We’re missing a few jigsaw pieces on the healthy diet front, too. While the UK’s average daily fruit and vegetable intake is three pieces — significantly less than the minimum recommended intake of five per day — research from the Office for National Statistics shows that 17 per cent of adult women drink over the recommended 14 units per week, while over a third of men drink above recommended levels.

But while we are glugging down the booze, many of us aren’t drinking enough water. Research by the Lucozade Sport Science Institute found that around 50 per cent of people hit the gym in a dehydrated state — (and that’s before they’ve even started their workout!). At least they’ve managed to get to the gym, though —56 per cent of men and 70 per cent of women aged 16 to 54 in the UK fail to reach the recommended levels of physical activity for health benefits. While 10,000 steps per day is the Holy Grail — sufficient to reduce you risk of heart disease, aid weight loss and improve musculoskeletal health — a report in the journal Sports Medicine found that less than 5,000 is more typical for the average Brit.

A positive attitude to healthy living

 Fascinatingly, our health isn’t just about what we do with our lives, it’s also about how we think, too. In 2002, researchers at the Mayo Clinic in the United States found that optimistic people decreased their risk of early death by 50 per cent compared with those with a less positive outlook. How? The researchers speculate that it’s likely to be to do with pessimists having a greater risk of future problems with their physical health, emotional stress and career achievements — along with possible changes in their immune systems.

With the wrong outlook, you could see the healthy living jigsaw as an overwhelming, unachievable challenge. How can you possibly manage to put ticks in all those ‘health’ boxes? But look again, and you’ll see that the fact that there are so many pieces means that there are countless ways you can make small changes in your life, which will have a big impact on your health and How to get started in healthy living — part 2 shows you how to do exactly that …

http://www.realbuzz.com/articles/how-to-get-started-in-healthy-living-part-1/

Fat-burning commandments you must abide by

Working out on a regular basis is just one part of losing weight - but there are plenty of other ways which can help you blast that unwanted fat. Follow these tricks and watch your waistline disappear...

  

 

Keep cool, calm and collected

Stress can wreak havoc with your hormones, which will not only affect sleep patterns but can also promote fat stores.

Stress can also be a major trigger when it comes to visceral fat - body fat that is stored within the abdominal cavity and is therefore stored around a number of important internal organs such as the liver, pancreas and intestines.

This is the fat associated with increased risks of a number of health problems, including type 2 diabetes.

Taking time out to relax will help shift this fat while a good night’s sleep is also essential.

Grab an early night

If we don’t get enough shuteye then our metabolism slows down to conserve energy.

The slowdown then triggers the release of the hormone cortisol, which increases appetite and ultimately increases your calorie intake.

A study in Finland looked at sets of identical twins and discovered that in each set of siblings, the twin who slept less and was under more stress had more visceral fat.

Make time in the morning

We are always told breakfast is the most important meal of the day and it is when you are trying to get fit and stay fit.  Eating breakfast kickstarts your metabolism and the heartier the meal the better.

Research shows that people who skip breakfast are four and a half times more likely to be obese.

A further study published by the American Journal of Epidemiology, found that volunteers who consumed 22 to 55 per cent of their total calories at breakfast gained only 1.7 pounds on average over 4 years. Those who consumed zero to 11 per cent gained nearly 3 pounds.

Grab that coffee

Caffeine not only wakes us up, it also acts a stimulant to the metabolism, boosting it by 5 to 8 per cent which can equate to burning between 98 and 174 calories.

But when we say coffee, we’re not talking about a calorie laden special from your local coffee shop; we’re talking a black or white single shot.

Go organic

Researchers say eating organic foods can not only make you healthier but also live longer.

Fruit and artificial fertilisers have been shown to have significantly more key nutrients, including vitamin C, which can extend average lifespans typically by 25 days for men and 17 days for women.

Organic produce also has higher levels of compounds, which encourage the body to burn fat.

Canadian researchers found that dieters who ate regular fruit and vegetables had more pollutants from pesticides (organochlorines), which are stored in fat cells.

When they then dieted they experienced a greater-than-normal dip in their metabolism, making it harder to lose pounds.

Swap your three balanced meals for six smaller ones

By opting for six smaller meals instead of three main meals your body will be constantly supplied with all the nutrients it needs to look after itself and burn fat.

This means your resting metabolic rate increases and your body will be prevented from kicking into "starvation" mode. This is where your body starts burning muscle for energy, increasing your body-fat stores and slowing down your metabolism.

Stand up to fat

Periods of inactivity, of four hours or more, can cause a near shut- down of an enzyme that controls fat and cholesterol metabolism, according to Missouri University researchers.

So make sure you keep active, even while you work. It’s easy to get carried away working at your desk so set your alarm for regular intervals and even if you just walk around the office, or stand up and walk on the spot while talking on the phone, this will stop you going into standby mode.

Spice things up

Capsicum, the compound that gives chillies their heat, is great for firing up your metabolism, so make sure you keep a pack or even a jar of ready chopped chilli to hand so you can add to just about everything you cook.

Don’t get stuck in a rut

It’s easy to get stuck in a food routine, especially when dieting. You are so focussed on calorie intake that your body can start interfering too.

If you stick to the same number of calories on a daily basis your body will adjust by lowering its metabolic rate to prevent you from burning off too much body fat.

By varying your calorie intake every few days you will keep the starvation mechanism in check and continue to burn fat.

https://uk.lifestyle.yahoo.com/fat-burning-commandments-abide-090000575.html