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The Route to De-stress is through the Heart

August 4, 2011 by Featured Author Leave a Comment

Stress creates a huge impact on your mind and body.

Stress might have a slow or a sudden effect on your heart. It might lead to heart diseases and even a life-threatening heart attack. Stress is an unavoidable part of our life; it is not possible to get rid of stress. All you can do is avoid it or find ways to deal with it. You need to take care of yourself first to take care of others. Pay attention to the needs of your body and mind in order to take care of yourself. Follow a few rules of life to deal with stress and see the difference in your health.

Symptoms of stress

Symptoms of stress are sleeplessness, aches and pain, losing and gaining weight, etc. Recognizing the symptoms and working on them is very important to live a healthy life.

Management

Give yourself enough time: Very often we forget ourselves. Remember yourself first, if you want a happy and healthy heart. Be good to yourself and give yourself enough time.

Have food that is healthy for your heart: Avoid food that is full of trans-fats such as a lot of fried food, fast food, cakes, etc. Restrict yourself from taking in a lot or refined sugar. Use food that helps to reduce cholesterol like extra virgin olive oil and garlic with your daily food. Use fish oil as it is very good for your heart and is a source of omega 3 fatty acid.

Have a balanced diet: Your food needs to include everything from minerals to vitamins, proteins, iron, carbohydrate and even fats in a proper proportion. Make sure the food that you consume contains everything your body needs. Make sure you have a balanced diet. [Read more…]

Monday Motivational Memo: Staying Motivated

July 25, 2011 by Scott "Q" Marcus Leave a Comment

Before giving in, don’t say “I Won’t,” say “I won’t right now.”

Then wait 10 minutes and see what happens.

Will power is not the ability to say “I’ll never do it. It’s the ability to say “I won’t do it right now.”

If we can take a few minutes and settle down what’s going on inside us, we have an opportunity to change it. To that end, tell yourself, “I will wait 10 minutes before I decide what to do.” Then, do something, anything, except what you were going to do. Make sure you change your environment – and for goodness sakes – don’t set a timer!

What usually happens is that the feeling passes. We get distracted. We go on to other things. Before we know it, 10 minutes has become 30 or 60. Once we realize how well we’ve done, we have the opportunity to feel good about our success instead of disappointed in giving in.

Even if you then decide to do what you were going to do, at least it’s now a choice and you don’t feel like you’re a victim to your own habits.

Note: Every Monday, a new motivational memo is posted. Subscribers to ThisTimeIMeanIt.com’s coaching service get this – and many more benefits – sent to them directly. If you’d like to know more, follow this link.

Twitter Weekly Updates for 2011-06-12

June 12, 2011 by Scott "Q" Marcus Leave a Comment

Twitter Weekly Updates for 2011-06-05 http://nblo.gs/iJQLJ #
if you’re a late-night eater, odds are you’re getting about 250 more calories per day than you’re… http://fb.me/YF31bLzp #
@MayorOfMidtown 10 pounds by Monday, huh? That’s impressive! If you need support, come by http://www.ThisTimeIMeanit.com #diet #
Feeling overwhelmed, panicky, & confused? 2 very simple techniques: http://bit.ly/mq7hne #thistimeimeanit #isaythiseverymonday #goals #
If you’re feeling overwhelmed and overloaded, here are two simple techniques to help bring back that sense of… http://fb.me/ZurADELU #
Monday Motivational Memo: Staying Calm When Overloaded http://nblo.gs/iOejc #
Twitter Weekly Updates for 2011-06-05 http://nblo.gs/iOejd #
@beisos Congratulations on your six months. Very inspirational. #
Why the new food pyramid replacement won’t work when stressed – and how to overcome it. A humorous piece http://bit.ly/jleAug #diet #health #
Why the new choosemyplate.gov replacement for the food pyramid doesn’t reflect real life – and a version that… http://fb.me/HzhsVHAg #
How to Correctly Use the Food Pyramid’s Replacement When Stressed http://nblo.gs/iRgRw #
Primer on how to Change Habits, Accomplish More, and be Happier http://nblo.gs/iUh1i #
How to change bad habits to be happier, healthier, and more productive. An article: http://bit.ly/iCaUBI #diet #health #habits #change #
A Primer on How to Change Habits: How to Finally Become Happier, Healthier and More Productive: http://EzineArticles.com/6337691 #
Last week, I did a 10 minute presentation at a showcase in Portland. It was a humorous talk called “Striving for… http://fb.me/OUiAco4Q #
The Importance of Live Conversations http://nblo.gs/iXGFP #
In today’s e-world, it’s important to remember the importance of live conversation to avoid conflict http://bit.ly/lNWsRH #
At the beginning of the year, I made a commitment to donate once a month to http://www.onelessmeal.org which… http://fb.me/13oOFpFLh #

Monday Motivational Memo: Overcoming Temptation

May 16, 2011 by Scott "Q" Marcus Leave a Comment

One of the reasons we fail to achieve what we want is we feel we have to give up so darn much to get it that it’s not worth it. For example, we say, “I’ll NEVER be able to go out to eat again,” or “I’m going to have to exercise EVERY DAY.”

The thought of doing something without end is daunting and overwhelming. When we’re overwhelmed is when our “bad” habits kick in at their strongest. (Remember a habit is designed to comfort us.) Therefore, we think, “What the heck, it’s just this once. I’ll be better tomorrow.” Before we know it, we’re back in our old routine.

What’s the solution?

Instead of thinking how you feel right now, ask yourself, “What behavior will help me feel good five minutes from now?” Or if you can, “What will make me feel good tomorrow morning?”

Slow yourself down for a few moments. THEN make a decision. Most of the time, you’ll choose the healthier option. And the key to success is to do it most of the time.

Breaking the Eating Cycle: Why Bad Habits Trigger Bad Habits

May 5, 2011 by Scott "Q" Marcus Leave a Comment

It’s important to understand that bad habits trigger bad habits.

I call it “The Eating Cycle.”

In a nutshell, here’s how it works.

Something “happens.” We react to the “something” with a variety of feelings (listed under reaction to the event). Our way of dealing with those feelings is to eat. When we eat too much, we gain weight. Because we do not like gaining weight, we have a reaction to the weight gain, which is usually one of those listed. That triggers us to eat, which causes us to gain weight. You can see the cycle goes on and on.

How to break the cycle?

If we eat too much, we’ll gain weight; there is no way around that. So, we can only break the cycle by reacting differently to the weight gain. In other words, reminding ourselves “it could have been worse,” or “we don’t do it as often as we used to,” or “realizing on the grand scale of things, a minor weight gain is not the end of the world.” That will minimize the urge to eat.

The other option is that we learn how to handle our reactions differently. So, if we’re frustrated, we call a friend (instead of eat). If we’re depressed, we take a walk (instead of eat). If we’re angry, we do some activity to work it out (instead of eat). We don’t have to do it very long, just for a few minutes, long enough to break the cycle.

Remember, you cannot drop a habit, you replace it with a different habit. What will you do to fill the void left by changing your habit? (If you need help, I’m here.)

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