Take Heed: Take a Break

I'm hearing more and more every day about executives and busy professionals who are increasing their doses of anti-depressants and making very poor lifestyle choices that are only increasing their stress levels. It's a vicious circle. More stress; more depression. More depression; more anti-depressants. More anti-depressants; more lethargy. More lethargy; less exercise. Less exercise; more depression...and so on and so on.

Here are 7 simple tips for taking control of one's health and one's life --- even if corporate America is your 'second' home:

• Tip #1: Give yourself enough time in the morning to read a self-development book or listen to a motivational CD. If it's a full hour's program, just listen to it for 15 minutes --- just enough time to get you into a positive flow for the day ahead. If it's a lengthy book, read only one chapter. But, really think about how you will apply whatever 'nuggets' you uncovered into your current day and its challenges.
• Tip #2: Spend the next 15 minutes in an early morning, vigorous walk, ride a stationary bike or march in place rapidly to music. This will get your heart going and kick up your metabolism, which also reduces stress and increases the endorphins in the brain. Increasing endorphins in the brain will lower the potential for the onset of depression.
• Tip #3: Eat a high protein/low fat breakfast and drink a glass of orange juice. Better yet, eat an orange. Never underestimate the benefits of a good breakfast. This alone will also kick up your metabolism.
• Tip #4: Always take a lunch break --- no matter how much work you have. Do NOT bring your lunch back to your desk. LEAVE your desk and eat in the lunchroom or cafeteria or go to a restaurant. Stay away from cheeseburgers and fries and hot roastbeef sandwiches. Eat salads and fruit for lunch or have a tuna sandwich on multi-grain bread. Don't waste your calories on the white demon (white bread).
• Tip #5: Drink water throughout the day equal to 1/2 your body weight in ounces. This is not an option. Lay off of the soda, diet sodas, iced teas, and coffees. The acidic environments caused by teas and coffees inhibits weight loss and optimal weight maintenance. The sugars and sodium levels of soft drinks, especially "diet" soft drinks, also inhibit weight loss and cause many other health problems from cancers to high blood pressure to inflammation.
• Tip #6: Breathe deeply several times in a row several times during the course of your day. This is one of the best ways to detox our bodies and also stabilizes blood pressure and provides a calming effect.
• Tip #7: Remember that if you don't take care of "you" you will not be able to take care of anybody else --- nor will you be able to meet your responsibilities at the office. Listen to your body and if you need to take a 5 minute break and walk away from your desk to clear your head --- then by all means walk away. Trust me, it will all be there when you get back.

Make every day count. There are no guarantees that we'll have another one.

Deb <3

Fun in the Sun - An Immediate Mood Elevator

Fortunately, for me, I had a really good reason to escape the end of winter in Northeastern PA. I had a business meeting in Scottsdale, Arizona hosted by TriVita --- a company for which I sell nutritional products. The products work in tandem with my health coaching practice as the needs arise. Back in 2004 when I began cultivating a relationship with the fine folks at TriVita, the fact that the company is located in my favorite state in the USA was an added bonus. So, when I was invited to attend this event it took me all of ten minutes to scope out the plane fare. What a wonderful way to spend the last week of March --- under the blue, sunny skies of Phoenix and Scottsdale.

In the colder climates of our fine country, winter often invites us to remain indoors and eat comfort foods. But, not so in the great Southwest. With a little less than 8 inches of rainfall a year, the Scottsdale area is the perfect setting for power walks every day. During the summer months in Arizona, I'll admit that it's best to get any exerting, outdoor activity over with by 8 a.m. But, for the remaining 9 months there are NO excuses for not doing something "fun" outside.

I stayed on McCormick Ranch. That, in itself, provided a beauty all its own. But, the best part of each day was hitting the walking trail right behind the home in which I was staying. It's called the "Greenway" and it runs for miles in either direction with the prettiest scenery on the planet. Gorgeous southwestern architecture, flower beds, orange trees, forsythia trees, and sporatic benches line the greenway providing for a most invigorating and "it's good to be alive" power walk. It's truly a wonderful way to begin each day.

In March, temperatures are between 55 degrees and 80 degrees in Scottsdale and Phoenix. So, any time of the day is perfect. It all depends on what you like. It's a totally safe environment and often young children ride their bikes alongside of their parents while someone else will be roller-blading, jogging, or pushing a stroller with little ones. But, the power walkers and cyclists are the dominent forces on the greenway. Everyone smiles and beckons a "Good Morning" to all those on the path. This type of morning immediately reduces any cravings for coffee and donuts. It just makes you want to whip up a power drink in the blender of fresh fruit. After beginning each morning like this, my energy level was over the top. And --- the perpetual sun and warm, arid breezes continued to energize me all day long.

The good news is warmer temperatures are on their way for the rest of the country. Think about where you would like to power walk in your city so you can "get away from it all" for 20 to 45 minutes each day. You will reduce your stress, have more energy, and take off a pound or two. So, think spring!

Deb <3

OK New Year - Bring it On!!

The holidays and presents and cookies and tree lights are long gone. But, how are those pounds doing?

OK. Sorry I asked. You're back at the office for a few weeks now and nothing has really changed. It almost feels as if the Holiday Season was a dream you had while sitting at your computer --- head resting, cradled in a clenched fist on each side of your chin. WAKE UP!!!

December 31st deadlines are over. It's time to race to the March 31st deadlines now. "Initiatives" are now being implemented for the first Quarter. Don't you just HATE that word -- Initiatives? I often wonder what would happen at the office if that word were outlawed -- FORBIDDEN to be used! We'd have to hold a meeting to nominate a synonym.

Yep, it seems as if the Holidays never even happened. Yet, when you look in the mirror you have that 'over-stuffed' look and winter is leaving the signs of little sleep and cold wind under your eyes. Your workload AND your extra pounds are piled high. This little combo makes for a lousy night's sleep and a completely drained feeling around 2:30 p.m. every afternoon.

If you don't have your own office --- take a walk. Get away from your desk. Just don't go by the cafeteria or vending machines in the stairwell. But, DO GO TOWARDS THE STAIRWELL! Just keep walking. Go the the first floor if you work on the third and go to the third floor if you work on the first. Leave the building and walk to your car and back. Get some air. I know it's cold in the northeast. You still need air! Maybe you're fortunate enough to live in a warmer climate. If that's the case, you don't even have an excuse for not leaving the building! As you walk, take slow, deep breaths. This will help to clear your head for the remaining hours at the office.

If you do have your own office, close the door. An "open door policy" is a nice gesture. But, not for a time like this. Close your door and do 5 to 8 deep breathing exercises. Keep your eyes closed and really fill up those lungs. Inhale through your nose and exhale through your mouth. This is a great form of detoxing that most of us neglect to do. Bend forward from the waist and allow your head and arms to freely hang in front of you. Don't over-extend. Just try to relax and experience a nice stretch. Slowly raise your trunk to a normal standing position and continue breathing deeply for one or two more times.

These simple "escapes" from your computer will rejuvenate you during your mid-afternoon slump. You don't need to take an unreasonable amount of time. Five to ten minutes will be extremely beneficial.

One more tip to avoid afternoon fatigue: Try to reduce your carb intake at lunch. Those grilled ham and cheese sandwiches will get you every time. Try salads or a chicken breast and veggie. Practicing even just this ONE tip may enable you to drop those extra pounds.

Remember, I truly believe that if you've been doing nothing, doing something means everything!

Peace,
Deb