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Daily Healthy TipsSunday, April 15, 2007
2-Minute Stress Busters
| Sole to Soul “The tightness that you feel after sitting in front of a computer for hours can be overwhelming. As a reflexologist, I believe you can manipulate points on the feet to reduce tension. I like to slip off my shoes and give myself a massage, reflexology-style. “Use your thumb and fingers to gently rotate each toe, applying on-and-off pressure by rocking your thumb from the first joint to its tip. Inching your thumb along, work all surfaces of each toe. That’s called thumb-walking. Do that across the ridge where your toes meet the ball of your foot. When you get to the outside edge of your foot, at the base of your small toe, thumb-walk in a circle. Then stretch your toes, flex and extend your feet, and do a few ankle rotations. Take a moment to enjoy the relief, and you’re ready to get back to work.” – Opal J. Knowles is president of the Reflexology Association of America. |
| Lighten Up "I'm a recovering idiot, someone who has tried to control others' actions rather than his own reactions and failed miserably—repeatedly. What could be more idiotic than that? After a minor stroke, I realized that instead of changing the world, I could choose to change how everything affected me. Now, when I'm talking to an idiot and feel my face getting hot, I sing a song to myself that I made up just for such occasions, sung to the holiday melody 'Let It Snow! Let It Snow! Let It Snow!' It may sound trivial, but when you're troubled or frustrated, there's nothing trivial about the relief humor can bring. Here's how it goes: "Oh, judging won't make folks like you. – John Hoover, PhD, is a psychologist and humor therapist. His most recent book is How to Live With an Idiot: Clueless Creatures and the People Who Love Them (Career Press). |
| The Power of Everyday Objects “We sometimes forget that everyday things in our lives and our memories can rid us of stress. My book is a collection of comforts from people all over the country. Dena from Grants Pass, Oregon, for example, destresses just by taking a short walk along neighborhood streets lined with fragrant honeysuckle vines. To recreate the essence of Dena’s ritual, have a scent nearby that triggers tranquil thoughts: a sliver of yummy-smelling soap, a cup of jasmine tea, or your dad’s old leather wallet. Remember—there are things all around you that can bring comfort when you’re overwhelmed.” – Carol Wiseman, author of A Patchwork of Comforts: Small Pleasures for Peace of Mind (Conari Press). |
Four books that will get you up and running
Labels: books reading running health run
How to keep off the pounds when you give up cigarettes
How to keep off the pounds when you give up cigarettes By Lisa Drayer, R.D.
 As a nutritionist in private practice, I've met with many women who complain that the decision to quit smoking caused them to gain unwanted pounds. Typically, it's not a huge amount of weight gain--it's maybe 5 or 10 pounds. But the frustration is obvious and understandable: they feel they've replaced one negative habit with another--excessive consumption of calories.The cause of hunger and weight gain after quitting smoking is related to a few different factors. For one, the nicotine in tobacco can slightly raise metabolism, enabling you to burn more calories than you typically would on a daily basis. When you kick the habit, you experience a slight decline in metabolism, which increases your susceptibility to weight gain. Another theory suggests that when you quit smoking, levels of serotonin-?the neurotransmitter responsible for calm, relaxed feelings--are low, and this can lead to irritability and carbohydrate cravings. Consuming sweet and starchy foods increases serotonin levels and enables you to feel more at ease. Aside from these biological factors, your smoking habit probably consumed some amount of time during your day. Whether it was during a work break, or once you got home, taking time out for a cigarette was probably a regular part of your routine. As a result, it's not uncommon to find other activities to occupy the time you previously spent smoking. I'm talking about walking to the nearest vending machine and treating yourself to M&Ms or a Snickers, or heading down to the company cafeteria to grab a bag of chips. Rest assured, by quitting smoking, you've made a smart decision that will improve your overall health and physical fitness. I understand that watching the scale go up is not exactly what you would call a reward for your behavior, though. To help you avoid packing on pounds after you've kicked the habit, follow my suggestions below: Tips to Minimize Hunger and Weight Gain after Quitting Smoking 1. Plan activities for times when you have the urge to grab a cigarette. Go for a coffee break, call a friend, take a walk, or do some errands. 2. Keep your hands busy at all times. This is key for the evening hours. Take up knitting, catch up on emails, or indulge your nails: give yourself a manicure or plan for a daily polish change. 3. Carry a water bottle with you whenever you can. This will occupy your hands, and sipping calorie-free water throughout the day will help you avoid weight gain. 4. Bring healthy snacks with you, in portion controlled Ziploc bags. Dried fruit and nuts, string cheese, and low-calorie energy bars are good choices. 5. Keep sugarless gum, mints, or a travel-size mouthwash in your pocketbook. It's great for cleansing your palate when you're craving sweets. At night, brush your teeth right after dinner. 6. Get moving! If you haven't been exercising, now is a good time to start. Exercise will minimize your hunger, boost your metabolism, help you burn calories, and improve your mood. | |||||
Appeared in the April 2006 issue of Women's Health | |||||
Labels: smoking weghtloss calories nicotine
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