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Ideas, insights and inspiration for busy people on the go Friday, July 8, 2005 |
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Editor’s Scribbles
And slo-o-w motion is really what I’m going to be about the next couple of days. I’m all achy-breaky from having missed an entire week of gym and then going back to full workouts this week. Okay, so I overdid it while trying to make up for lost time. Not a smart thing to do, I know (LOL).
Hopefully over the weekend, my muscles will have a chance to get me out of this embarrassing situation and I’ll be able to wipe this awful grimace off my face (LOL). Ouch! Any advice on how to speed up muscle recovery?
But listen, don’t let my slowdown affect your plans to stay in shape for the rest of summer. Let today’s article inspire you to eat and still be able to fit into that bathing suit.
Have a fantastic weekend. See you back here next week
Kit Editor/Publisher Website: http://MinuteChaser.Go-GetGlobal.com Email: chaser@go-getglobal.com
Modern Living Worry: Is it Worthwhile Work or a Waste of Time? by Paul McNeese As tools for change are discussed, one tool - that you might not have thought of - attains a unique status. That tool is WORRYING. Yes, worrying. Most of us wish we worried less. But worrying might be a good thing, not necessarily bad. It’s a brain mechanism that weighs alternatives. Even though by definition worry is one of the processes that weighs possible outcomes and consequences (usually with emphasis on the negative), nevertheless it’s a decision making tool. Since worry forces us to evaluate various alternatives, courses of action or ways of thinking, it can be approached in such a way that it can assist us in focusing on the possible positive outcomes of a situation, as well. The drawback, of course, is that we’ve been conditioned all our lives to think of worry as a stress-producing negative event or process. Just look at the contrast in the song title “Don’t Worry, Be Happy.” It’s as though the very act of worrying destroys any chance of contentment, happiness or joy. But here’s the good news. Looked at from another perspective, we could say that worry is nature’s way of helping us anticipate - and avoid - danger. So - what’s the answer? Is worry good or bad? That depends. Worry can be GOOD if it’s the right KIND of worry. Good worry is: an exercise in constantly looking for and anticipating possible problems, thus enabling us to take quick action to minimize the problem or eliminate it before it happens. And in the event it happens anyway, the right kind of worry can give us ready-made solutions that can be implemented quickly. More about this in a moment. The other kind of worry is TOXIC worry. This is not good. Toxic worry produces negative feelings like vulnerability and powerlessness. These feelings tend to immobilize us. Or it’s ruminative...worry that keeps on going in circles, over and over the same problem ground, producing only frustration without any forward progress or toward actions to solve the source or cause of the worry. By the way, those negative feelings - vulnerability and powerlessness - generally come up almost simultaneously in the course of the session of toxic worry, and they set up a uniquely circular mental action. The less powerful you feel, the more vulnerable you become. The more vulnerable you are, the more powerless you feel. No doubt, you’re going to worry. The trick is to worry WELL. Here’s how, according to Dr. Ed Hallowell of Harvard University Medical School. First let’s suggest what you might do once the worrying has started...after you “catch yourself” worrying. One: change your physical state. Get up from your desk and take a walk, exercise, create a distraction that is ACTIVE and involves your body and your mind. This will give you not only instant relief from the worry, but the physical action will change your body’s chemistry so that when you return to your worrying you’ll have a different perspective on the problem. My daughter, a massage therapist, has a wonderful solution. She gets a massage. The combination of the gentle quiet of the massage room and the comforting value of physical touching seem to relax and refresh her, and she tells me that enormous problems are often reduced to minor inconveniences when she distracts her thoughts by emptying her brain for a while. My other daughter uses meditation, and that works, too. She simply stops thinking for a while. I’m sure that most of you can do this, too. Check it out. Two: don’t worry alone. Get a “reality check” from a friend, mate, co-worker or confidant. This can help reestablish your optimism because your friends will assure you that it’ll all work out OK. Many people I know find this the easiest way to break the worry cycle. If you find yourself in a worrying situation when you can’t talk with others, even on the phone, get a pencil and paper and write about your worry. This will move the problem outside of your head. You may find it easier to deal with this way. Three: Look for thought patterns and take actions to change those patterns. What tends to trigger worry for you? Usually it’s a life situation like financial insecurity, self-worth questions...subjects that might be easier to handle if you consulted an expert. Once a pattern emerges, you may be able to see what needs to be worked on. Now you can PLAN ways to break the pattern when it arises. Take one little step at a time, and eventually you’ll turn toxic worry into productive worry. Now let’s turn to ways to prevent worry. Here are four useful strategies. First, look at how you express yourself internally as you worry. Is your language negative? Probably! See if you can consciously focus on your internal language and get rid of the negative terminology. Mechanically, you have to stop the negative thought stream, so say “Stop” - even out loud, if you’re alone. “Stop the negativity” is a short sentence you can use. Then rephrase your worry as a problem that has a solution. Are you worried about a presentation you have to do tomorrow? Say to yourself, “Sure I’m concerned, I ought to be. But I’ll do fine. All I have to do is...” then list in your mind the actions you can take that will increase your confidence, minimize the risk of mistakes, and so forth. Next, stay active. All the time. Set up a regular schedule of exercise. Might be walking, bike riding, gym workout, handball...whatever. Just get a routine going. You’ll find that you’re not worrying as much. Believe it or not, physical activity actually changes brain chemistry. Mood-altering chemicals such as serotonin, norepinephrine and dopamine are processed more easily, producing a generally more elevated baseline mood. The net result is that positive thought is accessed more easily and negative thought is less likely to occur and easier to extinguish if it does show up. Earlier I mentioned meditation as a way to stop worry after it’s started. It also works as a preventive measure. Prayer works, too, if you are religiously inclined. A regular routine of introspection and mental/emotional clearing is a great worry preventer. Like exercise, meditation and prayer can have remarkable effects on brain chemistry. Finally, get yourself a support group...not specifically for worry, but simply to have a source of input for times when worry might come up. Often by talking about it in advance, your support group can help you avoid the incidence of worry. You can, in effect, head it off at the pass and get some valuable positive input at the same time. Don’t overlook this simple tool that will also work for you when worry sneaks up on you and occupies your mind in spite of your best efforts. Taking your concerns to the group will get you enormously valuable support. Copyright 2002, 2005 Optimum Performance Associates/Paul McNeese. ----- About the author: Paul McNeese is CEO of Optimum Performance Associates, a consulting firm specializing in transitional and transformational change for individuals and institutions through publication. His publishing company, OPA Publishing, is an advocacy for self-publishing authors of informational, instructional, inspirational and insightful nonfiction. Email: pmcneese@opapublishing.com Websites: http://www.opapublishing.com and http://www.opapresents.com
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Offpeak Hours 11 Tips to Enjoy Summer Life and Still Keep Your Shape by Emily Clark Summer is about to be in full swing, and it's that time when everyone wants to look impressive in their "lack" of clothing. While I can't promise you that you'll achieve a fitness model body, I can at least give you some simple but important tips in achieving a leaner physique. Listen up! Behavioral changes guarantee your success - not just knowledge alone. You may already have drawn out your road map with your nutritional plan and your workouts, so take that strategy and ACT on it. Stay motivated and consistently remind yourself of your fitness goal. Here are 11 basic tips to get you jumpstarted! 1. CUT THE SIMPLE CARBS. It's unfortunate that the majority of society is a "carb junkie." This especially applies to overweight individuals mainly because their bodies struggle with insulin sensitivity. Our body absolutely needs carbohydrates, but one has to learn to appropriately reverse the ratio of simple carbs (high glycemic) to complex carbs (low glycemic). Most importantly reducing total sugar intake. Having a positive ratio of complex to simple carbs will allow the body to regulate blood sugar levels, burn more fat as fuel, and ultimately lose more weight. 2. EAT SMALLER, MORE FREQUENT MEALS. Smaller, frequent feedings about every 3-4 hours prevents your blood sugar levels from spiking dramatically throughout the day. This helps your hormones stay in check, while regulating hunger as well. Ultimately, it helps elevate metabolism, it's easier on your digestive system, and it can eventually provide you with more energy throughout the day. 3. CONSUME MORE FUNCTIONAL FATS. Essential fatty acids, such as omega-6 and omega-3 consumed in appropriate ratios of 2:1 or better yet at 1:1 will allow the body to regulate your hormones, calm down inflammation, and stabilize blood sugar levels. This eventually leads to greater fat loss. So suck it up, and buy your fish and flax oils at your local health food store. 4. DOWN THAT WATER. Water is often overlooked, but it's the number one nutrient for our body to survive. Staying hydrated aids with digestion, curbs your appetite, and flushes our metabolic waste. Make sure to get in at least 64 oz per day. 5. INCREASE FIBER INTAKE. This nutrient keeps food moving along your gastrointestinal tract, and like water, it aids in flushing metabolic waste. It also helps maintain consistent energy levels, slows the rate of carbohydrate digestion, which stabilizes blood sugar levels. 6. ABSTAIN FROM ALCOHOL. Not only is alcohol estrogenic (negatively affects testosterone for men), can lead to fat gain, and has a whopping nutrition-empty 7 calories per gram, but it takes precedence over fat metabolism when introduced into the body. Alcohol actually shuts down the fat burning mechanism for up to 48 hours, so avoid it as much as possible. 7. SPICY METABOLISM. Incorporating a variety of spices in your foods such as curry, cayenne pepper, cinnamon and certain herbs may help boost your metabolism. Spices also help with stabilizing blood sugar levels. 8. COMBINE WEIGHT TRAINING WITH YOUR CARDIO. While aerobic activity may burn a great deal of calories, especially when maintained at a high intensity, you'll achieve greater success by combining it with resistance training. This is because proper resistance training stresses all of your muscles fiber types (Type 1 and Type 2). When you stress your muscles effectively, you either maintain and strengthen your current muscle mass or you even gain some. For every pound of muscle you gain it equates to 50 extra calories you can burn per day. So remember to hit the weights at least three times per week along with your cardio. 9. SLOW DOWN YOUR EATING. No one truly gets to sit down and have a nice relaxing meal nowadays, especially with our busy schedules. Learning and realizing to slow down the pace at which we eat prevents compulsive overeating and assists our digestion. It takes at least 20 minutes between the time you're full and when your brain actually realizes it. Slowing your eating will also allow you to enjoy your meal. 10. WATCH FOR FOOD ALLERGIES. Many people are allergic to dairy and wheat products. Being sensitive to these two food categories have been shown to cause weight gain. If you're consuming a diet high in refined foods, these sensitivities become more evident. This causes digestive problems such as bloating, stomach pain, and water retention. If you're not sure you may want to consider an allergy test. 11. GET YOUR ANTIOXIDANTS. Getting your daily dose of antioxidants from either a good multi-vitamin, a specific antioxidant supplement combination, or even a healthy combination of fruits and vegetables is important for combating toxins held in fat cells. Antioxidants such as vitamins A, C, E, polyphenols in green tea, etc. help your body reduce the time that toxins stay in your system. So there it is - 11 basic tips to help you achieve a healthier and leaner physique. It's never to late to take action. Have fun and enjoy the summer! The information contained in this article is for educational purposes only and is not intended to medically diagnose, treat or cure any disease. Consult a health care practitioner before beginning any health care program. ----- About the author: http://www.lifestyle-health-news.com
Water Cooler
Hey, step on up to the “Water Cooler” where there’s always something cool to drink and something cool from our reader ... Gerry Tancreda motivates us with this tip: “Never give up-if 10,000 ideas do not work the next one will. Learn from your mistakes and make money from them.” In a rush? Kristin Wilson has a quickie you can whip up any time of day or night: “To make a light, quick, easy and yummy dish ... just add drained tuna and peas to mac-n-cheese! Everyone loves it!” If you think you’ve missed a tip or would like to refresh your memory on a tip you’ve seen in one of our issues, all is NOT lost. There’s tons of goodies in the i-Box. Dig in here for the complete collection.
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IN THIS ISSUE Editor’s Scribbles Modern Living Worry: Is it Worthwhile Work or a Waste of Time? Ad Board Offpeak Hours 11 Tips to Enjoy Summer Life and Still Keep Your Shape Water Cooler Earn a FREE classified - easy! Subscribe to our RSS Feed
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Issue 0507-08. Copyright 2004-2005 Minute Chaser Ezine. All rights reserved in all countries. |
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Hi fellow Chasers, I’m ecstatic it’s Friday. If it’s one weekend I really need, it’s this one. Not that I get much rest on the weekend but you know, there’s something about weekends that makes the world turn in slow motion.
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