Take Control

Many of us develop negative thinking patterns because we become frustrated by our challenges and frequent feelings of being overwhelmed. This negative outlook makes it harder for us to manage those challenges and move forward.

Practicing positive thinking allows us to focus on our strengths and accomplishments, increasing happiness and motivation. This allows us to spend more time making progress, and less time feeling stuck, discouraged and stressed.

The following tips provide practical suggestions that you can use to help you shift into more positive thinking patterns and take control of your life:

Take Good Care of Yourself.
It's much easier to be positive when you are eating well, exercising, and getting enough rest. If you don’t take good care of yourself, who will?

Be Grateful.
Stresses and challenges don't seem quite as bad when you are constantly reminding yourself of the things that are right in life. Take just 60 seconds a day to be thankful for your blessings.

Never Use Absolutes.
Have you ever told a partner "You're ALWAYS late!" or complained to a friend "You NEVER call me!"? Thinking and speaking in absolutes like 'always' and 'never' makes the situation seem worse than it really is.

Avoid Negative Thoughts.
Your thoughts can't hold any power over you if you don't judge them. If you notice yourself having a negative thought, detach from it, witness it, but don’t follow it.

Practice Open Affection to Your Family and Friends.
You don't have to be an expert to know the benefits of a good hug. Positive physical contact with friends, loved ones, and pets is an instant ‘feel good’ feeling.

Increase Your Social Activity.
By increasing social activity, you decrease loneliness. Surround yourself with healthy, happy people, and their positive energy will affect you in a positive way.

Volunteer for an Organization or Help Someone in Need.
Everyone feels good after helping. You can volunteer your time, your money, or your resources. The more positive energy you put out into the world, the more you will receive in return.

Interrupt Your Worrying.
If you find yourself worrying over something, a great way to stop it is to interrupt the pattern and force yourself to do something completely different. Worrying is never productive because it's not rational or solution-oriented, it's just worry for worry’s sake. Change your environment - go for a walk, sit outside, play with your dog, call a friend, read, listen to music, or take a long, hot bath.

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Destress

Since stress and anxiety are unavoidable in life, it is important to find ways to decrease stressful incidents and decrease our negative reactions to stress. Here are some things you can do that will help you distress and relax.

LEARN HOW TO MANAGE YOUR TIME.

Time management skills are crucial in giving you more time with your family and friends. This increases your productivity and helps reduce your stress level.

Save time by delegating and scheduling time for yourself.

Keep a record of how you spend your time, including work, family, and leisure time.

Prioritize your time by rating tasks by importance and urgency. Redirect your time to those activities that are most important and meaningful to you.

Manage your commitments by not over- or under-committing.

Deal with procrastination by using a day planner, breaking large projects into smaller ones, and setting short-term deadlines.

Examine your beliefs to reduce conflict between what you believe and what your life really is.

Build healthy coping strategies. It is important that you identify your coping strategies.

One way to do this is by recording the stressful event, your reaction, and how you cope in a stress journal. With this information, you can work to change unhealthy coping strategies into healthy ones-those that help you focus on the positive and what you can change or control in your life.

LIFESTYLE CHANGES.

Some behaviors and lifestyle choices affect your stress level. They may not cause stress directly, but they can interfere with the ways your body seeks relief from stress.

Balance personal, work, and family needs and obligations.

Have a sense of purpose in life.

Get enough sleep, since your body recovers from the stresses of the day while you are sleeping.

Eat a healthy balanced diet for a nutritional defense against stress.

Participate in moderate exercise throughout the week. Exercise makes you feel better mentally and physically and helps you sleep better at night.

Limit your consumption of alcohol. Having a glass of wine in the evening to unwind can be an appropriate response to a tough day. However, having more than a glass will mess with your sleep cycle and can cause health risks.

Don't smoke. Those who smoke believe that lighting up reduces stress. In fact, it has the opposite effect plus it wreaks havoc on your physical health.

CHANGE YOUR THINKING.

When an event triggers negative thoughts, you may experience fear, insecurity, anxiety, depression, rage, guilt, and a sense of worthlessness or powerlessness. These emotions trigger the body's stress, just as an actual threat does.

Dealing with your negative thoughts and how you see things can help decrease your stress. Practice on eliminating negative thoughts. Your stress level will be reduced greatly.

Change your communication style to help you communicate in a way that makes your views known without making others feel put down, hostile, or intimidated. This reduces the stress that comes from poor communication.

SOCIAL SUPPORT

Social support is a major factor in how we experience stress. Social support is the positive support you receive from family, friends, the people you work with and the community. It is the knowledge that you are cared for, loved, esteemed, and valued. There is a strong relationship between social support and better mental and physical health.

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Improve Your Life

Why is everyone searching for the secrets to health, wealth and happiness? If you understand yourself, then you would have the knowledge to be happy, healthy and successful. Whatever you are looking for, it is all a result of achieving personal growth.

Personal growth starts with doing your best at every moment in your job, home, or day-to-day activities. Setting goals, no matter how small, enables us to soar to new heights and give us the confidence to achieve more. 

WHAT IS IMPORTANT?

Many times, people get hung up on other peoples’ expectations on what it is to be successful.  Each of us has a different idea of what makes us content.  It is important to acknowledge that if we spend most of our time and effort trying to reach someone else’s goals, then we find ourselves constantly searching for meaning and continue to be unhappy.  Realizing what is important is the first step to improving personal life. 

BALANCE.

Balance is the key to success.  Some people do not see the concept of success beyond their own needs. Often we are caught up in serving a function that overshadows our natural strengths. This results in stress and imbalance in our life.

Learning to do things for yourself is vital to improving your personal life. If you are always doing for others, and seldom take time out for you, you are building stress rather than improving life.

Your happiness should come first. This is a very difficult concept for some. Finding it hard to say no to others is common and we find ourselves inundated by the needs of others. Learn to have an even balance in your life and focus on what YOU want as another way to improve your personal life.   

SELF ESTEEM.

Putting yourself down constantly, finding it hard to accept compliments and wishing you were someone else are examples that you are sabotaging your own life. Encourage positive self-talk with yourself and to others. Never speak negatively about yourself or others. This is vital to great self-esteem.

Understand that no matter what, you are okay. Improving your self-confidence is extremely important when improving your personal life. This will take putting your positive beliefs in the front of your mind, and day by day taking away the negative thoughts. Believing in you is another crucial key to your success.

If you feel like you are on the road to stress and anxiety and want more out of life, slow down and take a step back to evaluate what is important. Remember that other peoples’ goals are not always your own. Learn to balance your everyday and lifestyle decisions, and most importantly, always think positively. 

Surround yourself with encouraging and supportive people. Even if you take small steps to do these things, you will be improving your personal life without realizing it. The key to success is moving forward.

You must learn to move ahead and stop looking back. History is important, but you want to avoid dwelling on past mistakes. Your mistakes are learning tools. Use them, learn from them, and move ahead.

When you surround yourself with positive influences, you gain the power of processing your life. You have control over your community. Take back your control and you will improve your life.

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How to Sleep

Use the tips below to learn how to sleep well and never feel tired again:

1. Have a comfortable, good support mattress. . One of the easiest ways to ensure you get a good night’s sleep is to have a good mattress.  Go to a real mattress store and try out several for firmness, softness, adjustable, pillow top, etc. Lay on each bed. Go by what feels the best. Your good rest needs to start with having the best of the basics.

2. Have Fluffy Blankets.  Fluffy blankets help you get a better night’s sleep for several reasons. If they are fluffy then their material is an open weave that allows for breathing.  When material breathes, it releases hot air and you won’t overheat.  A fluffy blanket will be soft and feel good against your skin. 

3. Use a comfortable pillow.  Every person has their own preference for a pillow style.  Lumpy, firm or soft – it doesn’t matter as long as it is comfortable to you. Experiment until you find the perfect one!

4. Wear Comfy Pajamas.  Silk and satin may look good, but may not be the best to wear.  Pajamas need to be comfortable at night in order for you to sleep well.  Material that is too heavy or doesn’t breathe well can be miserable. Choose cotton blends and material that is comfortable on your skin. Avoid anything that scratches, pokes or doesn’t fit right.

5. Skip Caffeine After Dinner.  Don’t drink soda or coffee after dinner. That caffeine may keep you awake all night. Caffeine not only keeps your body awake but your mind, too. If you must drink something, drink warm milk or decaffeinated or herbal tea. Don’t drink too much or you will have to get up during the night to use the bathroom!

6. Avoid Late Nights Snacks.  You may think you are hungry, but it really may be boredom. When you eat late at night and then lie down, digestion of the food is slow and difficult, causing weight gain and problems like heartburn or acid reflux.

7. Eat an early dinner. The sooner you eat, the sooner your body can begin its digestion process and the sooner you can have a snack. Early evening snacks give your body the proper amount of time needed to digest and early dinners burn off more calories! Just don’t eat sugary snacks. They prevent good sleep no matter what time you eat them.

8. Eat a Small Dinner.  A small dinner will prevent you from feeling full and sluggish. Smaller meals digest easier, preventing weight gain and any digestion problems from creeping in later.

9. No greasy foods for dinner.  When you indulge in greasy food, you may feel like there is a huge grease ball sitting in your stomach. This is not conducive to a good night’s sleep. You can’t get comfortable and you can’t get to sleep. 

10. Skip Nicotine.  Nicotine interferes with good sleep. Because it is addicting, if you indulge before bedtime, it can make the body experience withdrawals and interfere with sleep. Use them at least a couple of hours before you go to bed. This gives your system enough time to process the nicotine and withdrawal without affecting sleep patterns. 

11. Use white noise.  Some people cannot sleep if there is total quiet. If this is you, use a noise machine. They offer a variety of sounds from ocean waves to heartbeats. Or if you prefer, play music. Keep the volume at a level that you can hear but that blocks out distracting noises.

12. Read a Book.  Pick a book where you can read a few pages or chapters each night before bed.  The quiet time relaxes your body and mind and focuses on what you are reading. Your body will fall asleep faster in a relaxed state and remain that way all night.  However, don’t stay up too late!

13. Put paper and pencil by your bed.  Are you one of those people who get the best ideas during the middle of the night?  Keep a pen or pencil by your bed with a sheet of paper. If you wake up in the middle of the night and have a great idea that you want to remember, write it down. Don’t lie in bed and try to remember it. Take the worry out, write it down, and go back to sleep.

14. Turn Down the Thermostat.  Night sweats can interrupt good sleep and being cool at night encourages better and deeper sleep. For most people, if they are too warm, they will have more difficulty getting to sleep. If it’s summer, keep it at a stable temperature that isn’t too hot or too cold. 

15. Try relaxation techniques.  If you are feeling stressed out, but it is bedtime, try some  relaxation exercises to calm yourself down. Deep breathing, focusing on one object and relaxing the muscles in your body can chase away the stresses so you can sleep peacefully. Another way to relax right before bedtime is to take a long, warm bath. Taking a bath is a wonderful stress reliever and can make you drowsy enough to get a good night's sleep.

16. Exercise during the day.  Keeping fit is important. Try to schedule at least 15 minutes a day to getting some kind of aerobic exercise like walking. It will help you sleep better at night, make you feel better and do good things for your body. Make sure you don’t exercise too close to bedtime. 

17. Wake up at the same time every day. If you’re getting enough sleep, you should wake up naturally without an alarm. If you need an alarm clock to wake up on time, you may need to set an earlier bedtime. As with your bedtime, try to maintain your regular wake–time even on weekends.

18. Keep the room dark.  Not everyone has the privilege of sleeping at night.  Many people work an afternoon or night shift, forcing them to sleep for at least part of the day.  If you are one of those people, keeping the room dark will help you get better sleep.  Hang dark colored towels or a blanket over the window.  If you have to, use duct tape to keep it close to the wall and no sunrays peeking in around the corner. 

19. Follow a routine.  Establish a routine and try to follow it everyday.  It doesn’t have to be any task in any particular order, just stick to it as many days as possible.  Following your routine will make your mind settle into a pattern. When you reach the end of the routine, it’s time to sleep a peaceful night’s sleep.

20. Give thanks.  No matter what religion you are or are not, say a word of thanks for your day and all the things you are grateful for. Think of your friends, your family and all the blessings you enjoy for just a minute or two. Let the thoughts relax you so you can fall into a long, peaceful sleep.

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Sleeping and Aging

If you are past the age of fifty and finding it more and more difficult to get a good night's rest, you are not alone. Studies show that most people have trouble sleeping as they get older. The result is a feeling of fatigue that does not go away.

If you are not sleeping well, when you awake in the morning you still feel tired. As we age and our bodies change, we need more sleep; not just any sleep but good, restful sleep. We must make changes to accommodate that need.

Having a good night of sleep makes your mind think more clearly, boosts your energy level and makes your immune system stronger. This, in turn, will help your body be healthier. A lack of sleep weakens your immune system, making you more susceptible to illness. 

There are several things you can do to help you sleep better, but the best way is to participate in some sort of aerobic exercise every day. One of the easiest forms of aerobic exercise is walking.

JUST WALK.

Walking will help you loosen your muscles and reduce stress, depression and anxiety. Aerobic exercises, like walking, release endorphins that make you feel good all over. When you exercise, you get a good night’s sleep and wake up in the morning feeling happier and more rested.

Start a walking program in the morning to help wake you up, while boosting your energy. You will feel better since your joints will feel flexible enough to move freely. In addition, walking will help you burn fat and calories. You’ll notice a big change in how you feel the rest of the day.  

Start out walking at a slow steady pace for as far as you are comfortable.  Each day pick up the pace a bit and walk further. Just remember when walking that you want to work up to a steady brisk walk to make you sweat but not enough to get out of breath. 

Take a short walk before and after meals to calm your nerves and burn calories. It will give you energy and relieve stress from the long day. After walking be sure to cool down. Just walk slowly and relax until you’ve cooled down.

WHAT TO AVOID.

To get proper rest you must reduce your intake of caffeine, nicotine, alcohol and harmful chemicals such as over-the-counter meds that keep you awake. Try to avoid drinking anything after 8 p.m. in the evening. Nicotine should be avoided completely if possible. If not, try to avoid smoking after 8 p.m. 

If you can’t go to sleep at night, instead of getting up and turning on the TV, try pacing around the house. Do some stretching and shake your arms and legs. Even walking around the house can relax you, especially when everyone else is in bed and you can relax.

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How to Eat Healthy on a Budget

Do you want to follow a healthy eating plan for you and your family? If you, like most families, are on a tight budget and find it difficult to purchase healthy food at the grocery, learn how to eat healthy on a budget.

BEFORE YOU GO

Always make a list. Impulse buying can destroy a budget. Post a list on a bulletin board or refrigerator where other family members will see it. They can add items as they are needed to the list. Once you do your shopping, start a new list.

Use coupons and rebates. The Sunday paper has freestanding inserts of coupons almost every week. The Internet is also a good source for online coupons.

HOW TO MAKE THE MOST OF YOUR COUPONS

Subscribe to the Sunday newspaper. When you receive the paper, cut out all of the coupons.

Organize your coupons into a box with dividers, such as dairy products, meats, canned soups, canned vegetables, boxed items, cereals, etc.

Go to the stores that offer double or triple coupon value when shopping with coupons.

Stock up on an item (Hide it until you need it!) if you find a good deal.

HOW TO SHOP

Avoid single serving sizes. It is much cheaper to buy the large sizes. You can then fill small reusable containers.

Avoid pre-packaged junk foods and processed foods. They usually cost more. Learn how to read food labels. How many grams of sugar does it contain? How much fat does it contain? Does it contain any of the following ingredients? If so, be aware of the harm they can cause your body and consume sparingly: aspartame, high fructose corn syrup, monosodium glutamate, trans fats, and refined grains (“white” foods like white rice, white flour, sugary cereal, etc.). Always choose foods with whole grains instead.

Buy a jar of popcorn. Instead of buying microwave bags, make your own popcorn, a much cheaper and healthier option.

Buy bags of frozen vegetables instead of cans. With bagged veggies, you can measure out what you need and reseal the bag. You are not paying for the extra packaging. Frozen vegetables retain their nutrients in the freezing process. Much of the nutrients are lost in the process of canning. Plus, canned vegetables contain added salt.

Buy meat in bulk (make sure it is the lean cuts of meat). Most groceries have large packages of meat available that are cheaper by the pound than their smaller counterparts. Divide the meat into one-meal portions, place in plastic freezer bags, and freeze.

Carry a calculator. Figuring out the total as you shop will ensure that you buy only what you need. When checking out, watch the scanner and go over the register tape carefully. Scanner errors do occur.

Choose produce by weight. Use the scale to get the best value on fruits and vegetables. One head of lettuce may be larger but less dense than another. Be sure to shake off any excess water before weighing fresh greens. Try to buy fruits and vegetables that are in season or on sale and buy in bulk if possible. That is when they are the cheapest. For instance, if bell peppers are on sale, buy a large quantity of them, wash them and chop them up. Put them in a freezer safe bag and freeze them. They can be frozen for up to six months and retain most of their nutrients. Use them for stir-frys, soups, stews, etc.

Drink water instead of soft drinks. You need to drink lots of water every day for good health. Most people do NOT drink enough water. Insufficient water consumption (dehydration) makes you tired, gives you headaches, and weakens your immune system. Water is the most important nutrient that our body needs in order to function properly. When the body becomes dehydrated, the organs become damaged, resulting in various types of degenerative diseases. Plus, it’s free!

Use beans instead of meat. You should use beans as a substitute for meat at least once or twice a week.  They provide protein, fiber and good nutrition for your body, help your digestive system run smoothly, support long-term colon health, and help control blood-sugar levels. Plus, beans are much cheaper than meat. There are many varieties to choose from and you can buy them dried or canned. Beans can be fixed in so many ways like soups, stews, salads, dips, etc.

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Heart Healthy Diet

Following a heart healthy diet is something everyone should try to do, especially since it can help improve poor health and reduce your risk for heart attack and stroke. A diet high in saturated fats will raise your cholesterol, a primary risk factor for heart disease. Another risk factor is obesity. People who are obese significantly increase their chance for heart disease.

To help prevent the risk of heart disease and stroke and improve your overall health, use the tips listed below:

Eat fish. Herring, sardines, and salmon are all excellent sources of omega 3 essential fatty acids.

Avoid “bad” fats. Eating saturated fat increases the risk for heart disease. It's found in meat and butter. You should avoid saturated fats completely until your cholesterol levels are down and you are at a healthy weight. Try to cut down on your intake of red meat and increase your intake of seafood, beans and nuts for protein.

Eat healthy fats. Monounsaturated fats such as olive oil or canola oil will help you protect your heart. Use extra virgin olive oil for cooking instead of corn or vegetable oil.

Eat plenty of fiber. Fiber can help you control your cholesterol. You can find fiber in whole grain products. Fiber helps your digestive system run smoothly, supports long-term colon health, and helps control blood-sugar levels that help keep your digestive system healthy.

Choose complex carbohydrates. Avoid simple carbohydrates or sugary foods like candy, cookies, cakes and pastries. Eat complex carbohydrates like whole grain breads, pasta, brown rice and lots of vegetables. Try to make fruits and vegetables the main focus of your eating plan.

HOW TO COOK YOUR FOOD

Another component to eating a heart-healthy diet is to be careful of how you cook your food.

Stir-fry with olive oil. Cut up some carrots, broccoli, garlic and mushrooms. Stir-frying properly retains much of the food’s nutrients and is a delicious alternative to frying.

Never fry in butter. Bake, steam, roast, broil, or grill instead. If you cook chicken, remove the skin and bake it in the oven.

Steam your vegetables. Steaming retains most of the vegetable’s nutrients.
Avoid heavy fats like creams, sauces or lots of butter. When eating vegetables, squeeze lemon juice or balsamic vinegar over them, or sprinkle your favorite seasonings on them.

As you make the proper changes to your diet, keep in mind that it takes time for them to become habits. Eating healthy is a wonderful thing to do for your body and your lifestyle, especially when it comes to your heart and the prevention of heart disease.

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Burn Fat

The easiest and quickest way to burn fat and build muscle is to get your metabolism revved up by eating small protein-rich meals at regular intervals of three to three-and-a-half hours throughout the day.

This forces the body to maintain a steady insulin level that prevents excess insulin being released, thus avoiding fat build-up. Instead, your body must use the energy right away, keeping a consistent fat-burning level.

WHAT NOT TO DO

Never skip meals. This slows down the metabolism. Eating regularly, contrary to what most people believe, is what causes the metabolism to operate at its most efficient levels.

Whenever you eat, your body must expend the necessary energy to process, digest, and absorb the food. Consequently, the more you eat (the right food combinations), the more your body burns fat and increases weight loss.

HELPFUL GUIDELINES

Eat Lean Protein Foods. The majority of calories from lean protein foods are burned up in the digestion process. This is called the thermic effect, a process that promotes weight loss and fat-burning.

Lean protein foods have the highest thermic effect of any other foods. Eat lean meats, poultry, and fish. Never fry your food in heavy oil. Broiling, baking and grilling are the healthiest ways to cook meats and fish.

Eat Lots of Fiber. Foods that are high in fiber absorb the substances containing fats, carbohydrates, sugars, and the calories associated with them. This speeds up the digestion process resulting in increased weight loss.

The highest fiber foods are whole fruits and vegetables (in their natural state), whole grain cereals and bread, brown rice and wheat germ. If in doubt of a food's fiber content, always check food labels.

Drink Lots of Water. By increasing your intake of fiber, you will need to drink at least 8 glasses of water a day to keep the fiber moving through and out of your body.

Water also speeds up the body's metabolism, encouraging increased weight loss, and flushes toxins from your body. To keep your body at its peak efficiency level, it must have plenty of water.

Never Eat Carbohydrates at Night Carbohydrates provide fuel that your body uses for energy. When your body does not need the fuel, it stores the carbohydrates as fat. Eating them too close to bedtime will always force your body to store them as fat.

Engage in Aerobic Exercise. No, you do not need to join a gym or wear yourself out by performing a grueling workout. All you need to do is walk! The exercise that benefits everyone and is the easiest to do, regardless of fitness level, is walking.

Because walking is an aerobic exercise it increases the metabolism, forcing increased fat-burning effects, and maintains it even after activity has stopped. It can be done inside or outside, alone or with a friend.

As you can see, forcing your body to naturally burn fat and build muscle is easily achievable by making simple changes in your eating and lifestyle habits. By making these changes, you will lose weight, enjoy better health and force your body to perform at its peak.

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Prevent High Blood Pressure

There are a number of treatments and medications available for the treatment of high blood pressure. However, there are many ways you can prevent the onset of high blood pressure simply by making some changes to your diet and lifestyle.

Your blood pressure is directly related to your body weight. If your weight increases your blood pressure also rises. If you are overweight or obese, you also have an increased risk of heart disease, type 2 diabetes and stroke.

Losing weight reduces those risks and it also increases the healthy of your body in general. A healthy weight keeps your risk low for many diseases and illnesses, allows you to be active, and gives you more energy.

It's not just your weight that's important, it also matters where your body stores its extra fat. If you are “apple-shaped”, you have extra fat around your waist and you have higher health risks than those with a “pear shape.” 

You can lower your risk for high blood pressure by losing weight no matter where you store your extra weight. Even if you already suffer high blood pressure, you can lower it just by losing weight (in a healthy way).

 

LOSING BY MOVING

If you really want to lose weight, you should increase your physical activity. Being active controls your weight much easier and much better than just by eating less. In addition to losing weight, there are other reasons to be more active.

Being physically active helps lower high blood pressure and your total cholesterol level while raising HDL-cholesterol, and reduces your risk for heart disease. Physically active people have a lower risk of getting high blood than inactive people.

Try to fit various physical activities into your daily routine in small but important ways.

• Park your car in the parking space that is farthest away from where you need to be.
• Take the stairs at work instead of the elevator.
• If you sit in an office all day, walk in place during your breaks instead of eating a candy bar.
• Mow your lawn.
• Work in your garden.
• Vacuum with extreme vigor.
• Play sports with your kids.
• Go roller skating, biking, swimming or running.
• Take a walk. Walking is a wonderful aerobic exercise that is easy to do.

Aim for at least 30 minutes of exercise day.  If you don't have 30 minutes for exercising, try to find two 15-minute periods or even three 10-minute periods. Try to do some type of aerobic activity most days of the week. These exercises can condition your heart and lungs and protect you from diseases.

Most people don't need to see a doctor before they start exercising, since a gradual, sensible exercise program has few health risks. But in case of any health problem like heart disease, blood pressure problems or any other risk factors, you should first consult your physician.

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Hobbies and Stress

Since many people suffer from anxiety and stress this time of year, it’s a good idea to try to find ways to ease your stress level. One of those ways is to start a new hobby or return to an old one that used to give you pleasure.

When you spend time doing something that you enjoy, it keeps your mind busy with the task at hand, instead of on the things that cause you worry and stress. What are some types of hobbies that you might be interested in?

TYPES OF HOBBIES

A hobby is something you do that gives you enjoyment, pleasure, or peace. There are many types of hobbies to choose from: collecting coins, dolls, hot wheel cars, stamps, doing crafts like knitting, needlepoint, crocheting, painting, calligraphy, origami, restoring old cars, fishing, or playing sports or a musical instrument.

One of the most important things about hobbies is they allow you to learn how to relax and unwind. We so often get wrapped up in our daily lives and busy schedules that we forget how to simply enjoy life and let loose of the burdens that we carry for even a short time.

FINANCIAL INVESTMENT

 Do hobbies cost a lot of money to get started? Some hobbies like restoring old cars or collecting old coins can be very expensive. Other hobbies don’t cost much at all. If you don’t have money to invest, try to select a hobby that has to do with crafts or collecting something that is cheap like salt and pepper shakers. (Your local Goodwill store is a great place to start for collecting.)

GETTING STARTED

 Ask yourself what you enjoy doing. Sit down and make a list. Do you like to work with your hands? Do you like to read? Do you like to sit in a boat and fish? Once you figure out what relaxes and soothes you, you are well on your way to choosing a hobby that will work for you.

There is nothing wrong with having more then one hobby or later on deciding that you don’t want to do this after all and find another one. Just remember that hobbies can help you improve your life by helping you ease your stress level and by keeping your mind more clear and calm.

To learn more about hobbies go online and research the various opportunities so that you can decide what hobby is best for you. Have fun and relax!

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Should You Take Multivitamins?

If you’re like most people, you do not eat an adequately balanced diet that provides you with all of the vitamins, minerals and nutrients that your body requires; and you probably don’t have the time or energy to make sure that you do get all of the nutrients you need. Our fast-paced lifestyle and culture has led to a boon in the multivitamin industry.

Multivitamin supplements are available in a number of different forms, including tablets, gel capsules and liquids. Convenience is the most obvious benefit to taking multivitamin supplements as it is much easier for a person to take one dose that contains all of the necessary vitamins compared to taking each one individually.

This is especially true for children as it can be difficult for them to take a large number of vitamin supplements every day. One dose a day is far easier. A liquid multivitamin supplement is the most suitable form for children but it also benefits anyone who has difficulty taking supplements in traditional tablet form.

 HOW TO CHOOSE THE PROPER MULTIVITAMIN

The increase in the availability of multivitamin supplements has led to an assortment of brands that carry them and a huge variety in the actual content of the vitamins themselves. The names of some of the nutrients in these multivitamins can be a little bewildering and many people simply do not know which ones they require.

To make the decision simpler there are now a number of multivitamin supplements created for specific people and groups of people. For example, there are ones that are designed for children. These contain the specific nutrients that children need for them to grow and develop properly.

There are multivitamin supplements designed specifically for pregnant women. Pregnant women have very unique nutrient requirements to ensure that their baby receives the necessary nutrients.

As we get older we also have different nutrient requirements so there are multivitamins made specifically for the elderly. There are also supplements that are broken down by age and gender. Women’s nutritional needs differ from men’s especially during periods of significant hormonal fluctuations like menopause.

It is important to consider the contents of any multivitamin supplement before taking them. There are some vitamins that can be toxic if too much is absorbed and this can occur more easily with multivitamin supplements as there are so many nutrients included in each vitamin.

The labeling of the actual percentage of the recommended daily allowance for each multivitamin supplement should be clearly listed and must be assessed before taking them. Always seek professional medical advice before taking any supplement if you are unclear about the benefits of the contents.

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Skin Care

This time of year skin care becomes even more important as the cold, dry weather can wreak havoc with our skin. Keeping your skin healthy during the winter months can require a little more attention and care but is necessary to prevent skin that is dry, chapped and unhealthy.

Use the skin care tips listed below:

Drink lots of water. This will not keep your skin moist but helps in increasing your overall health that, in turn, will help improve your skin. Dehydration causes many health issues that impact the condition of your skin.

Exercise and good sleep. Lack of sleep can lead to formation of wrinkles below your eyes and lack of exercise can cause your skin to slack. Moreover, exercise and sleep also help in beating stress which can harm skin too.

Know your skin type. In order to take care of your skin, you need to know your skin type. There are many different kinds of skin care products that are suited for very specific types of skin. Know your type and choose your skin care products accordingly.

Keep your face clean. Wash your face twice a day. Your skin is constantly exposed to dirt, dust and other pollutants. Never use hot or cold water, only lukewarm water. Extreme water temperature can cause damage to your skin.

Always be gentle. If you exfoliate, do not rub too hard or do it too often. Never scrub. If you use store-bought skin care products, be careful using them as they can damage your skin if you do not use them properly.

Never let your skin get dry. Try to keep your skin moist at all times. Dryness can cause damage to the outer layer of your skin and cause it to break. When you apply moisturizer, do so on skin that is still damp from your bath while your pores are still open. This allows the moisturizer to penetrate better into your skin.

Never use soap on your face. Soap is meant to use for your body, not your face. Use products that are specially formulated for your face and neck. The skin there is more delicate and requires less harsh cleaners than the soap you use for your body.

Use sunscreen. It protects your skin from sun’s harmful UV radiations. One option is to use daytime moisturizers that have sunscreen built into them. Use them even when it’s cloudy.

Be careful using new products.  Consult a dermatologist before you try a new or different skin care product or regimen. Otherwise you could harm your skin instead of helping it. 

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Relieve Holiday Stress

This holiday season is a time for love, good cheer and giving. However, it is also the source of stress for many people. Does it have to be this way? No, but it is easy for things to get out of hand when you feel like there is too much to do and not enough time to do it.

The accumulation of tasks and worries can be overwhelming; like trying to figure out what to buy everyone, whether or not you will have enough money, the time to buy gifts and wrap them, writing and mailing cards, cooking and baking, and a plethora of other responsibilities surrounding the holidays.  

What can you do? First, figure out exactly what you are stressing about. Is it because you are short of money, you don’t know what to buy, you don’t have the time for the extra tasks, or you feel like everything always falls on your shoulders?

CAUSE OF HOLIDAY STRESS – TOO MUCH

Doing too much. The number one cause of holiday stress is trying to do too many things. As with all things in life, you must practice moderation. Too much of anything, no matter how fun it should be, leaves us feeling exhausted and drained rather than joyful and happy.

Spending too much. Holiday time is money-spending time for many and most tend to spend too excessively. When you overindulge in spending during the holidays, you will have to deal with the consequences of how to pay those bills come January. 

Eating and drinking too much. All of those holiday parties can lead people to eat and drink way too much. The temptation to eat all those heavy, rich desserts and drink too much alcohol is tough to ignore.

CAUSE OF HOLIDAY STRESS – TOO LITTLE

Not enough money. You want to buy gifts for your family and friends but cannot figure out how to make that happen. Your paycheck simply will not stretch that far. When you have to budget very carefully, the priorities of rent, utilities and food come first. You lay awake at night trying to work it out.

No one to share it with. If you do not have family, you may feel alone at this time of year. You rely on your friends for companionship and support but they are spending time with their families. Your loneliness can be overwhelming.

REDUCE THE STRESS OF TOO MUCH.

DOING TOO MUCH: 

Get organized. If there is not enough time in the day for you, learn how to use lists and calendars to stay organized. Be flexible with schedules and set attainable goals. You will be amazed at how much anxiety can be eliminated just by being organized and clear about your goals.

Rest. Try to get eight hours of sleep each day. If you do not get enough sleep, the result will be an increase in your stress level.

Learn how to delegate. If you have family members, use them! They can help you wrap presents, cook and bake, and address holiday cards. If you have children who drive, they can run errands for you that will allow you to have more time for other chores.

Pick your battles, choose your priorities. If shopping wears you down, do it in installments. Never try to buy everything in one shopping trip. The same is true for cooking and baking. Learn how to pace yourself. You are not superwoman so stop going for that title.

SPENDING TOO MUCH:  

Be realistic. Have realistic and sensible guidelines for spending. Your children do not need every toy they ask for. Use common sense when buying them gifts.

Drawing. If you have a large family, have a drawing where everyone draws a person’s name and that is the only person you have to buy a gift for. 

Be creative. You don’t have to go out and purchase a gift for everyone on your list. You can use baked goods or craft items as gifts. Most people, including myself, would much rather receive something that is made from the heart rather than bought in a store.

EATING & DRINKING TOO MUCH:

Eat healthy and nutritious food. Center your eating plan around fresh fruits and vegetables, lean protein, and whole grains. Decrease your intake of fat, sugar and caffeine. Drink lots of water, reduce your alcohol intake. You will feel much better, have more energy and be better able to deal with stress.

Get some exercise every day even if it’s just for a few minutes. Try skating, skiing or walking. Taking a walk is one of the best things you can do for your body and your mind. Walking releases endorphins that make you feel good all over.

REDUCE THE STRESS OF TOO LITTLE.

NOT ENOUGH MONEY:

Stick to your budget. No matter what the temptations, no matter what your children are clamoring for, name your budget and stick to it. Never make impulsive buys! That way there will be no surprises or anxieties down the road. 

Make gifts, don't buy. Create gifts for those on your list. Your friends would much rather you make them something than have a store-bought gift. Bake some goodies and wrap them up in holiday paper. Crochet a shawl or knit a hat. These are all wonderful gifts to give. If you cannot afford to buy expensive cards, make your own. They mean so much more.

LONELINESS:

Volunteer at a food bank. Seeing how some people have to live and how needy they are, will remind you of how much you have to be thankful for. Being able to give something to those in need is not only a positive experience for them but it makes you feel very good that you can help someone. 

Volunteer at a nursing home. Give your time to those who are not able to get out. There are many elderly people who have no one. Their loneliness is overwhelming, especially at holiday time. This is a wonderful way for you to get out of your own loneliness and give something that is so precious to others, yet costs so little, your time. The rewards of this simple gift will warm your heart.

TIPS TO HELP YOU RELAX:

*Bake some goodies and take them to a homebound neighbor.

*Do not worry about things out of your control.

*Get a massage.

*Have a positive attitude.

*Laugh often and long.

*Listen to music that makes you feel good and relaxed.

*Meditate.

*Play board games with your kids.

*Take a deep breath. Take more if necessary.

*Take a long, hot bubble bath.

*Watch one of your favorite movies, especially if it’s a comedy.

Once you know what pushes your anxiety buttons, you can take steps to avoid those situations. Following the guidelines above will help you reduce your stress level during this holiday season. Holiday time should be a time for rejoicing. Make sure you allow yourself the space to do so.

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Nurture You

If you are a woman, chances are you are frazzled and stressed out trying to take care of your family and your job, while attending to dozens of responsibilities day in and day out. No wonder you are tired! When your life feels overloaded, it’s time to take a step back, take a deep breath and figure out how to nurture yourself. If your emotional health is suffering, your physical health will suffer, too.

When you are living a stressful life, you must learn ways to relax and care for yourself and not feel guilty about it.  Doing this is NOT selfish. However, too often women are conditioned to think that they are the caregivers and must sacrifice their own needs for the needs of others.  This only leads to frustration, unhappiness, dissatisfaction, depression and more stress. If you do not pay attention to yourself now, you will pay a heavy price later.

WAYS TO NURTURE YOU.

Do something nice for yourself every day. If this means taking an extra 15 minutes in the morning to soak in the bathtub or linger over a cup of coffee, do it.

Take a walk. Walking is an excellent way to feel better all over. It’s giving your body much-needed exercise and it releases endorphins that make you feel good. It is also a great way to relieve stress and anxiety. Enjoy all of the scents and sights.

Read a good book. Even if you can only devote 20 or 30 minutes, it will really help you to unwind and relax. There’s nothing better than curling up in your recliner or bed and reading a book by your favorite author.

Follow a healthy eating plan. What you put into your body affects not just your physical health but your mental health, as well. Avoid junk food and eat lots of fresh fruits and vegetables, lean protein and whole grains. Don’t smoke or drink too much alcohol.

Get enough sleep. Make sure you give yourself enough time to get adequate rest every night. Proper rest can make an amazing difference in your energy level, your attitude and how you feel in general.

Watch a movie. If you don’t have the money to go to the theater, rent a movie from your local video store or find a good one on television. Comedies are terrific stress-relievers. Fix some popcorn and enjoy!

Do something nice for someone else. Volunteer at a local nursing home or hospital. Help an elderly neighbor take care of her bills. The pleasure of helping someone else makes you feel wonderful. Do it often!

Be creative. Work in your garden. Plant some flowers. Knit, crochet, play board games with family or friends. There are so many things you can do. Use your imagination.

The most important thing you can do for yourself is to allow yourself to enjoy life. We are all different. Find what works for you. Be thankful for what you have and enjoy it.

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