Knowing that death is simply a part of the circle of life does nothing to alleviate the pain and suffering that come with the loss of a beloved friend, family member or companion animal. The empty place in your heart and soul will never be whole again. Your loved one was special to you, and you feel that nobody can take that person's place in your life, and you're right. It takes time to get over losing someone special. Give yourself the time you need to heal.
Difficulty: Easy
Instructions
1. Establish a special tradition for the first year of holidays. When you have lost a loved one with whom you may have spent your favorite holidays, you may find it hard to face those days. Create a tradition that will help you look forward to the day instead of dreading it. Purchase a pretty candle; design a small shrine; spend the day at a special place such as a park, riverside or beach; or dine at a favorite restaurant. If you have something to look forward to, such as a candle-lighting ceremony or a favorite meal, you won't be approaching the day with consternation, but with peace of mind.
2. Buy yourself a small but important gift on your birthday or gift-giving holiday. Make the purchase something special, such as a piece of jewelry, a little piece of decor for your home or an article of clothing you have been wanting. Splurge on this item and enjoy it as a gift from the person you are missing. This innocent yet helpful little fantasy is especially poignant if the item is something your loved one "would have just loved." Knowing there is a Christmas gift or birthday present from the person you have lost will give you some solace. Make this an annual tradition.
3. Attend a bereavement group or counseling session if you feel as if you are unable to recover. There are several stages of grief, but not everyone goes through all of the stages at the same time or even to completion. Being in therapy and sharing your feelings of loss is not for everyone, but it can be helpful. Know the signs of situational depression and seek help if you need it. Signs of depression, brought on by a situation or not, include insomnia, feelings of guilt, decreased energy and focus, deep sadness, and apathy, according to Johns Hopkins University.
Monday, January 24, 2011
Stress Prevention Techniques
Coping with stress is an unavoidable fact of life. Extended work schedules, demanding careers and lack of healthy eating and regular exercise all contribute to feeling frazzled. Reducing stress begins by identifying causes and then making small changes to your life. Stress management can give you the tools to cope and help you regain a life that's easier to handle. Without managing our stress, our bodies are in constant alarm mode, which can cause serious damage to our health.
There are myriad indicators that you are suffering from stress, including trouble concentrating, irritation, negative thoughts, muscle pain, fatigue and anxiety.
Difficulty: Easy
Instructions
1. Identify stressful situations in your life, then work on ways to lessen them. While it may be impossible to remove all the things in your life that make you keyed up, you can certainly lighten the load. Saying no to additional work when your plate is already full is one way to help minimize stress. Take a break from television, especially the news. It may also help to talk it out with a trusted friend or make a daily journal.
2. Exercise. Walking even for 15 minutes at a comfortable pace can relieve mental and physical stress. It's better to walk in nature if possible, as it promotes relaxation. Any exercise that gets your blood pumping, such as aerobics or swimming, will help the endorphins in your brain to flow, thereby enhancing your mood.
Follow up your exercise routine with a warm Epsom salt bath. Magnesium-rich Epsom salts flush toxins, regulate electrolytes and improve heart health. Magnesium is readily absorbed through the skin.
3. Meditate. It can be as easy as sitting in a quiet place for five minutes and taking a few deep breaths. Breathe in through your nose and out through your mouth. Focus on a candle, or close your eyes and try to clear your mind. There are many CDs available if you need instruction on how to meditate. Add earphones to block out external noise, and you have instant stress relief.
Studies at San Francisco State University have shown that a yoga master's electrical brain activity was similar to that of a person taking drugs for pain when he was in deep meditation.
4. Alter your diet. Complex carbohydrates make the brain produce more of the feel-good brain chemical serotonin, as well as to aid in stabilizing blood sugars. Breakfast cereals, oatmeal and breads are great options.
There are myriad indicators that you are suffering from stress, including trouble concentrating, irritation, negative thoughts, muscle pain, fatigue and anxiety.
Difficulty: Easy
Instructions
1. Identify stressful situations in your life, then work on ways to lessen them. While it may be impossible to remove all the things in your life that make you keyed up, you can certainly lighten the load. Saying no to additional work when your plate is already full is one way to help minimize stress. Take a break from television, especially the news. It may also help to talk it out with a trusted friend or make a daily journal.
2. Exercise. Walking even for 15 minutes at a comfortable pace can relieve mental and physical stress. It's better to walk in nature if possible, as it promotes relaxation. Any exercise that gets your blood pumping, such as aerobics or swimming, will help the endorphins in your brain to flow, thereby enhancing your mood.
Follow up your exercise routine with a warm Epsom salt bath. Magnesium-rich Epsom salts flush toxins, regulate electrolytes and improve heart health. Magnesium is readily absorbed through the skin.
3. Meditate. It can be as easy as sitting in a quiet place for five minutes and taking a few deep breaths. Breathe in through your nose and out through your mouth. Focus on a candle, or close your eyes and try to clear your mind. There are many CDs available if you need instruction on how to meditate. Add earphones to block out external noise, and you have instant stress relief.
Studies at San Francisco State University have shown that a yoga master's electrical brain activity was similar to that of a person taking drugs for pain when he was in deep meditation.
4. Alter your diet. Complex carbohydrates make the brain produce more of the feel-good brain chemical serotonin, as well as to aid in stabilizing blood sugars. Breakfast cereals, oatmeal and breads are great options.
How to Calm Panic Attacks Without Drugs
Panic attacks affect over six million Americans per year, according to the Anxiety Disorders Association of America. Calming yourself down during the peak of a panic attack can seem impossible -- you are shaking, sweating and your thoughts are racing. You might be pacing or even crying. The fear you feel, although imagined, is as real as the heart attack you believe you are having.
While many people rely on drug therapy or suffer through these attacks in silence, alternative ways to calm yourself during a panic attack do exist.
Difficulty: Moderate
Instructions
Things You'll Need:
* Token or charm
1. Stop what you are doing when the panic attack begins. Since panic attacks can occur at any time and during any activity, you may need to stop driving or participating in an activity. You can resume the activity when the panic attack symptoms have subsided.
2. Close your eyes, take several deep breaths and count to 10. Or count to 20. Closing your eyes will help you to block out any outside influences and the counting will focus your mind on something other than the panic attack. Breathing deeply will also have a calming effect on your body.
3. Place your hand on something stable or sturdy. Many times a person will feel "out-of-touch" with reality during a panic attack. Touching something can refocus your mental energy onto the real and tangible rather than the imagined fears brought on by the panic attack. You may want to keep a token with you at all times to hold in the event of panic attacks.
4. Repeat a phrase or mantra during the panic attack to refocus your mental energy. It might help to say "This is all in my mind; I can stop this" or "I will be fine; I am okay" over and over. Since a panic attack has physical symptoms that mimic a heart attack, you can compound your anxiety and make the attack worse if you allow your thoughts to spiral out of control. Be sure to keep breathing deeply while repeating the phrase.
5. Repeat Steps 1 through 5 until the panic attack has passed.
While many people rely on drug therapy or suffer through these attacks in silence, alternative ways to calm yourself during a panic attack do exist.
Difficulty: Moderate
Instructions
Things You'll Need:
* Token or charm
1. Stop what you are doing when the panic attack begins. Since panic attacks can occur at any time and during any activity, you may need to stop driving or participating in an activity. You can resume the activity when the panic attack symptoms have subsided.
2. Close your eyes, take several deep breaths and count to 10. Or count to 20. Closing your eyes will help you to block out any outside influences and the counting will focus your mind on something other than the panic attack. Breathing deeply will also have a calming effect on your body.
3. Place your hand on something stable or sturdy. Many times a person will feel "out-of-touch" with reality during a panic attack. Touching something can refocus your mental energy onto the real and tangible rather than the imagined fears brought on by the panic attack. You may want to keep a token with you at all times to hold in the event of panic attacks.
4. Repeat a phrase or mantra during the panic attack to refocus your mental energy. It might help to say "This is all in my mind; I can stop this" or "I will be fine; I am okay" over and over. Since a panic attack has physical symptoms that mimic a heart attack, you can compound your anxiety and make the attack worse if you allow your thoughts to spiral out of control. Be sure to keep breathing deeply while repeating the phrase.
5. Repeat Steps 1 through 5 until the panic attack has passed.
Thursday, December 9, 2010
How to Fast Before a Blood Cholesterol Test
It's almost always necessary to fast before a blood cholesterol test. If you're scheduled for a blood cholesterol test, you'll want to make sure you're fasting properly. Both your doctor and the lab where you'll have your blood work drawn are 2 good resources to help you determine how to fast before a blood cholesterol test.
Difficulty: Moderately Easy
Instructions
Check with your doctor or the lab where you'll be having blood drawn to find out how long you're required to fast. Sometimes this time frame is 6 to 8 hours and sometimes you might have to fast overnight. In some cases, you'll have to fast for up to 12 hours.
2
Schedule your blood cholesterol test as early in the morning as possible if you're required to fast for 12 hours. You can stop eating at 6 p.m. or 7 p.m. And then wake up the next morning and go right to the lab to have your blood drawn.
3
Pay attention to what you're eating in the weeks prior to a blood cholesterol test, assuming you have that much advance notice that you'll be getting this test. Avoid red meat, eggs and other high-fat and high-cholesterol foods if you're getting a blood cholesterol test as part of a life insurance exam.
4
Don't alter your diet too much if you're getting a routine blood cholesterol test since your doctor will want an accurate idea of what your cholesterol is based on your usual diet.
5
Drink water even after your fast has begun. Most lab facilities still allow patients to drink water and don't consider what to be part of the fast, no matter how many hours you're required to fast.
6
Check with your doctor or the lab to determine if coffee is allowed. In some cases, you're not required to avoid coffee when you're fasting.
7
Be honest when you go for your blood cholesterol test. If you were required to fast for 12 hours, and you only fasted for 8 hours because you had a snack before bedtime
Difficulty: Moderately Easy
Instructions
Check with your doctor or the lab where you'll be having blood drawn to find out how long you're required to fast. Sometimes this time frame is 6 to 8 hours and sometimes you might have to fast overnight. In some cases, you'll have to fast for up to 12 hours.
2
Schedule your blood cholesterol test as early in the morning as possible if you're required to fast for 12 hours. You can stop eating at 6 p.m. or 7 p.m. And then wake up the next morning and go right to the lab to have your blood drawn.
3
Pay attention to what you're eating in the weeks prior to a blood cholesterol test, assuming you have that much advance notice that you'll be getting this test. Avoid red meat, eggs and other high-fat and high-cholesterol foods if you're getting a blood cholesterol test as part of a life insurance exam.
4
Don't alter your diet too much if you're getting a routine blood cholesterol test since your doctor will want an accurate idea of what your cholesterol is based on your usual diet.
5
Drink water even after your fast has begun. Most lab facilities still allow patients to drink water and don't consider what to be part of the fast, no matter how many hours you're required to fast.
6
Check with your doctor or the lab to determine if coffee is allowed. In some cases, you're not required to avoid coffee when you're fasting.
7
Be honest when you go for your blood cholesterol test. If you were required to fast for 12 hours, and you only fasted for 8 hours because you had a snack before bedtime
How to Calm an Upset Stomach
An upset stomach can come from many things and before you treat it, you need to find out what caused it. Indigestion, flu, motion sickness, heartburn and food poisoning can all cause nausea and the remedies vary depending on what caused the stomach to get upset.
Instructions
Things You'll Need:
Antacids
Ginger Ale
Chamomile Tea
1 Remove yourself from the cause of your upset stomach if you can identify it. Nausea from motion sickness or foul fumes often goes away quickly on its own.
2 Drink ginger ale or chamomile or peppermint tea if you've overeaten or have the flu. They should all soothe your stomach.
3 Drinking cola works well for some people, too.
4 Take antacids for heartburn. They'll make you feel better by neutralizing the acid in your stomach. Keep in mind that they may cause constipation or diarrhea with overuse.
5 Avoid alcohol, cigarettes, aspirin and ibuprofen, since they can exacerbate nausea.
Instructions
Things You'll Need:
Antacids
Ginger Ale
Chamomile Tea
1 Remove yourself from the cause of your upset stomach if you can identify it. Nausea from motion sickness or foul fumes often goes away quickly on its own.
2 Drink ginger ale or chamomile or peppermint tea if you've overeaten or have the flu. They should all soothe your stomach.
3 Drinking cola works well for some people, too.
4 Take antacids for heartburn. They'll make you feel better by neutralizing the acid in your stomach. Keep in mind that they may cause constipation or diarrhea with overuse.
5 Avoid alcohol, cigarettes, aspirin and ibuprofen, since they can exacerbate nausea.
How to Lose 10 Pounds in a Week
If you are itching to shed those unwanted pounds it can be down quickly. There are many crash diets that promise to help you lose vast amounts of weight quickly, but many are unhealthy and can damage your body if you try them over and over again. Taking the weight off the right way can help you from regaining it after. Losing any amount of weight requires a life change and a diet change. There are certain foods that you are going to need to cut out or at least eat in moderation. Also you are going to want to incorporate exercise into your daily lifestyle. It is very easy to make these changes, and once you start noticing the weight coming off it will motivate you even more. Stay away from any crash dieting or other unhealthy ways of losing weight. Do not fast, because once you eat you will start to gain it all back. Depending on the starting weight that you are at now, will help determine the amount of weight you will lose. Of course a person that has more weight to lose then another, will drop more pounds the first few weeks of dieting. The best way to lose weight and keep it off no matter what the amount that you are trying to lose, is to do the old fashioned way, with exercise and diet. We all want a magic way of dropping pounds, but taking a pill or fasting only have their downfalls. Here are some helpful tips to lose weight the safe way.
Instructions
1 * Water -
Before every meal drink 16 ounces of water prior to eating. Doing this can help you lose weight, as you will eat less but still be full. This helps to encourage you to get the recommended amount of water daily and lose weight.
2 * Eat Less Calories Then You Burn -
In order to lose weight quickly you need to eat less calories then your body actually burns. One pound of fat equals 3500 calories, so you need to burn more calories each day in order to lose weight. All during the day, even in your sleep your body is burning calories. You can easily burn more calories then you eat by increasing activity and cutting calories in your daily diet. Just by cutting 500 calories a day and increasing exercise you can lose weight quickly. This is the best way to lose weight and remain healthy. So cut out the bad food and increase the good foods.
3 * Increase Fiber -
Eating more fiber each day will help to increase weight loss. Include whole grains, raw vegetables, slightly cooked vegetables, fruits, fiber enriched cereals, whole wheat pasta, beans, etc. In the beginning if you eat to much fiber you may experience bloating, cramps and gas, so do it gradually day by day. Also increase the amount of water you drink as it helps your body to digest the fiber more efficiently.
4 * Stop Eating Sugary Foods -
Just dropping the sugar from your diet can help you lose weight quickly. Make sure that you stay away from it all together if you want to lose weight quickly. This means no sugar in your coffee, on your cereals, or eating that candy bar!
* Cut the carbs from your diet. Carbohydrates turn into sugar inside our body's and makes you hold onto body weight and fat. Omitting carbs from your diet can help you drastically drop the unwanted pounds. These days there are many alternatives to diets without carbs that are tasty and nutritious.
* Increase fiber into your diet.
* Incorporate fruits and vegetables into your diet.
* Make sure you eat your dairy items. You can choose to have low fat or even fat free milks and yogurt's.
5 * Watch Your Portion Size -
Many people have no concept of the amount of food that hey should be eating. Here are some helpful tips about portion sizes...
3 ounces of meat, fish, chicken, etc. is about the size of the palm of a woman's hand or a deck of playing cards.
An ounce of cheese is about the size of your thumb.
A teaspoon of butter is the about the size of your thumb tip.
Learning the correct portions that you should consume can greatly improve your weight lose.
* Stay Away From Fried Foods -
* Watch the calories, they count when you are trying to lose weight. Stick to a diet within a certain range of calories consumption ideal for you.
6 * Exercise -
Many of us may feel that we simply do not have the time to incorporate exercise int your busy lifestyle. That is just an excuse! There are many ways to get the exercise that you need. When you are at work take the stairs instead of the elevator, or park a little farther then normal so you walk farther. Instead of going out to the movies where you just sit, do something physical like bowling, golfing, dancing, etc. Every extra bit of exercise helps!
Remember that any diet that promises you a fast and easy way to lose weight without even trying, is a fake! They are relying on the hopeful ones that want to believe there is a miracle cure to lose weight out there to get themselves rich. They are selling you a fantasy and that s the bottom line.
7 It takes work and commitment to lose weight and nothing less. Once you start to make these changes to your diet and include exercise you need to be consistent. It will all pay off when you are losing weight the healthy way and your friends and relatives that are still trying all the new so called "breakthroughs" on the market are still struggling.
8 You need to focus on the positive changes that you have done and if you slip up once is awhile just know that its O.K. Focus on the positive and not the negative. Remember to reward yourself with a day off every so often to help keep you motivated and determined.
Instructions
Before every meal drink 16 ounces of water prior to eating. Doing this can help you lose weight, as you will eat less but still be full. This helps to encourage you to get the recommended amount of water daily and lose weight.
2 * Eat Less Calories Then You Burn -
In order to lose weight quickly you need to eat less calories then your body actually burns. One pound of fat equals 3500 calories, so you need to burn more calories each day in order to lose weight. All during the day, even in your sleep your body is burning calories. You can easily burn more calories then you eat by increasing activity and cutting calories in your daily diet. Just by cutting 500 calories a day and increasing exercise you can lose weight quickly. This is the best way to lose weight and remain healthy. So cut out the bad food and increase the good foods.
3 * Increase Fiber -
Eating more fiber each day will help to increase weight loss. Include whole grains, raw vegetables, slightly cooked vegetables, fruits, fiber enriched cereals, whole wheat pasta, beans, etc. In the beginning if you eat to much fiber you may experience bloating, cramps and gas, so do it gradually day by day. Also increase the amount of water you drink as it helps your body to digest the fiber more efficiently.
4 * Stop Eating Sugary Foods -
Just dropping the sugar from your diet can help you lose weight quickly. Make sure that you stay away from it all together if you want to lose weight quickly. This means no sugar in your coffee, on your cereals, or eating that candy bar!
* Cut the carbs from your diet. Carbohydrates turn into sugar inside our body's and makes you hold onto body weight and fat. Omitting carbs from your diet can help you drastically drop the unwanted pounds. These days there are many alternatives to diets without carbs that are tasty and nutritious.
* Increase fiber into your diet.
* Incorporate fruits and vegetables into your diet.
* Make sure you eat your dairy items. You can choose to have low fat or even fat free milks and yogurt's.
5 * Watch Your Portion Size -
Many people have no concept of the amount of food that hey should be eating. Here are some helpful tips about portion sizes...
3 ounces of meat, fish, chicken, etc. is about the size of the palm of a woman's hand or a deck of playing cards.
An ounce of cheese is about the size of your thumb.
A teaspoon of butter is the about the size of your thumb tip.
Learning the correct portions that you should consume can greatly improve your weight lose.
* Stay Away From Fried Foods -
* Watch the calories, they count when you are trying to lose weight. Stick to a diet within a certain range of calories consumption ideal for you.
6 * Exercise -
Many of us may feel that we simply do not have the time to incorporate exercise int your busy lifestyle. That is just an excuse! There are many ways to get the exercise that you need. When you are at work take the stairs instead of the elevator, or park a little farther then normal so you walk farther. Instead of going out to the movies where you just sit, do something physical like bowling, golfing, dancing, etc. Every extra bit of exercise helps!
Remember that any diet that promises you a fast and easy way to lose weight without even trying, is a fake! They are relying on the hopeful ones that want to believe there is a miracle cure to lose weight out there to get themselves rich. They are selling you a fantasy and that s the bottom line.
7 It takes work and commitment to lose weight and nothing less. Once you start to make these changes to your diet and include exercise you need to be consistent. It will all pay off when you are losing weight the healthy way and your friends and relatives that are still trying all the new so called "breakthroughs" on the market are still struggling.
8 You need to focus on the positive changes that you have done and if you slip up once is awhile just know that its O.K. Focus on the positive and not the negative. Remember to reward yourself with a day off every so often to help keep you motivated and determined.
How to Calculate How Many Weight Watchers Points You Get
Calculate Weight Watchers Point
Weight Watchers is a great proven program for weight loss but unfortunately it can be very hard to afford during these tough economic times. Learn here how to calculate how many weight watchers points you would get if you were on the plan so you can start following weight watchers from home without spending money every month to lose weight.
Things You'll Need:
your weight
your activity level
your height
your age
INSTRUTIONS
1 The first step is going to be establishing a baseline for weight watchers points depending on your sex and whether or not you are nursing. Is you are female, give yourself 2 points to start. If you are male give yourself eight weight watchers points to start. If you are nursing give yourself 12 weight watchers points to start. This is the first step to calculate how many weight watchers points you will get on the plan so you can start losing weight.
Example: I am a woman so I start with 2 points.
2 The next thing you will do to calculate weight watchers points is to add to the number you got in step 1 depending on your age. If you are between 17-26 add 4 points to your weight watchers point total. If you are between 27-37 add 3 points; 38-47 add 2; 48-57 add 1; and over 58 add 0. This is because your metabolism slows as you get older so when you calculate how many weight watchers points you get.
Ex. I am 27 years old so I add 3 which gives me a total of 5 points.
3 Next, you will take the numbers you added together in step 1 and 2 and then adjust it for your weight and height. You are going to take the first two numbers of your weight. (You would add 20 if you weighed 204 pounds.) You will also adjust for your height. If you are under 5 ft you will add 0, between 5'0" and 5'9" you will add 1, and over 5'10" add 2.
Ex. I weigh 174 pounds so I will add 17 points to my total giving me 22. Then since I am 5'7" I will add 1 more point giving me 23.
4 Lastly, you will calculate how weight watchers points you get by adjusting for your activity level. If you spend most of your day sitting down, add 0 to your weight watchers points total. If you are occasionally sitting but mostly standing add 2. If you are walking most of the time add 4. If you do physically difficult work, add 6.
Ex. I spend almost all of my day at a desk sitting so I will add 0 which makes my point target 23. Now you have calculated your daily weight watchers points target.
Weight Watchers is a great proven program for weight loss but unfortunately it can be very hard to afford during these tough economic times. Learn here how to calculate how many weight watchers points you would get if you were on the plan so you can start following weight watchers from home without spending money every month to lose weight.
Things You'll Need:
your weight
your activity level
your height
your age
INSTRUTIONS
1 The first step is going to be establishing a baseline for weight watchers points depending on your sex and whether or not you are nursing. Is you are female, give yourself 2 points to start. If you are male give yourself eight weight watchers points to start. If you are nursing give yourself 12 weight watchers points to start. This is the first step to calculate how many weight watchers points you will get on the plan so you can start losing weight.
Example: I am a woman so I start with 2 points.
2 The next thing you will do to calculate weight watchers points is to add to the number you got in step 1 depending on your age. If you are between 17-26 add 4 points to your weight watchers point total. If you are between 27-37 add 3 points; 38-47 add 2; 48-57 add 1; and over 58 add 0. This is because your metabolism slows as you get older so when you calculate how many weight watchers points you get.
Ex. I am 27 years old so I add 3 which gives me a total of 5 points.
3 Next, you will take the numbers you added together in step 1 and 2 and then adjust it for your weight and height. You are going to take the first two numbers of your weight. (You would add 20 if you weighed 204 pounds.) You will also adjust for your height. If you are under 5 ft you will add 0, between 5'0" and 5'9" you will add 1, and over 5'10" add 2.
Ex. I weigh 174 pounds so I will add 17 points to my total giving me 22. Then since I am 5'7" I will add 1 more point giving me 23.
4 Lastly, you will calculate how weight watchers points you get by adjusting for your activity level. If you spend most of your day sitting down, add 0 to your weight watchers points total. If you are occasionally sitting but mostly standing add 2. If you are walking most of the time add 4. If you do physically difficult work, add 6.
Ex. I spend almost all of my day at a desk sitting so I will add 0 which makes my point target 23. Now you have calculated your daily weight watchers points target.
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