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We all understand “stress” in terms of the dictionary: urgency; strain; pressure; force; importance; weight. Few of us consider what stress really is…

Stress is cortisol.

Cortisol is a hormone. Endocrinologists call it the “stress hormone.” Aptly so, since our endocrine system secretes the hormone in response to situations the dictionary defines as stress.

Cortisol readies us for sudden physical activity. It provides us a blast of energy and sharpens our awareness. It is our natural fight-or-flight response. It is wonderful for sudden stress.

Prolonged stress, however, is another story.

As a hormone, cortisol is involved in many of our bodily functions, including regulation of our blood sugar level, maintenance of our immune system, and promotion of our anti-inflammatory response.

Prolonged stress causes our cortisol level to remain elevated.

Bad things start to happen when our cortisol level remains elevated: our blood sugar becomes unstable, our blood pressure skyrockets, our immune system depresses. Even our digestive system goes out of whack. We may also suffer headaches or psychological problems, like absentmindedness or indecisiveness.

Stress may be inevitable and even exciting. But, limit its prolongation.

Use meditation, yoga, deep-breathing, or other relaxation techniques between periods of stress. As the old poem says, forget about your troubles. Keep your cortisol level in check.

You can do it.

This article written by Campbell Venn

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1. Eat Healthy – Fats clog the plumbing and take time and energy to absorb into the body. The huge fat content in that drive-through burger you just devoured is why you will feel tired and sluggish an hour or two later. So, cut the crap. Avoid fatty foods. Also avoid processed foods that cause your blood sugar levels to careen up-and-down like a roller-coaster. Eat unprocessed whole grain foods, green veggies, healthy proteins, and the like. You know what you should be eating.

2. Eat Moderately – The trick is to stop eating BEFORE you feel full. Push the plate of food away. Your plate should not have been heaping to begin with. Wait about twenty minutes and your body will catch up with that satisfied, full-tummy feeling. Always get up from the table feeling like you could have eaten just a little more.

3. Exercise – You don’t need to be the next Charlie Atlas or DVD Cover Girl for Marble Chiseled Buns. You don’t need to leave the gym each day feeling like you have just been in a car accident. Exercise in moderation is sufficient. Walking is always a good choice. Take the stairs. Park in the far corner of the lot (providing it is safe). If you go to the gym, always finish your workout feeling like you could have done a few more sets.

4. Take Frequent Breaks – Divide your hour into quarters. Work hard for 45 minutes and then take a 15 minute break. If your work is sedentary, use the 15 minutes to move around. If your work is active, do the opposite. Better yet, do whatever you want during your break. 15 minutes every hour may seem like a huge commitment for taking breaks, but compensating by really pouring it on the remaining three-quarters of each hour is enough for near-peak productivity, and for striking a nice balance.

5. Ginseng, Garlic, and Gimmicks – Stay away from the stuff that is obviously unhealthy, like the caffeine drinks. Caffeine is the most used psychoactive drug in our society and a dead end on the road to increased energy. Open your mind to the other stuff. Many people swear by the energy-boasting effects of ginseng. And garlic may be more useful than just for warding off vampires; garlic may also benefit your energy level. Do the research and give something gimmicky a try, as long as you’re sure it’s healthy— keep your quest for increased energy interesting and experimental.

You can do it.

This article written by Campbell Venn. Comments and suggestions welcome at CampbellVenn@optonline.net

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We’ve all been flooded by the media and our friends about the swine flu running rampant and spreading like mad all over the world. Truth is, swine flu is just one strand of a multitude of flues that are always active around the globe. The “regular” flu itself is responsible for the deaths of hundreds of thousands of people every year. So why the panic now? Any strand of flu can be bad news, so the immediate action that we should all take is prevention. With all this talk about whether the swine flu vaccine is safe or not, there are a variety of things that you can do to minimize your chances of getting the flu without having to resort to a vaccine. Let’s go over them:

Wash your hands frequently
You should wash your hands more than ever especially during flu season. The virus spreads very fast via our hands, as we touch door knobs and furniture and then we touch our face. Make sure you take the habit of washing your hands multiple times throughout the day, especially after going into public places.

Avoid touching your face
As mentioned above, we spread the virus easily by touching a door knob for example and then touching our face. Most of the time, we don’t even realize that we are touching our face. It’s like a reflex. Become aware of where your hands are, especially when at the computer or watching tv. Force yourself to keep your hands away from your face and soon enough, you will instill a newer and better habit.

Clean your work areas
Did you know that most keyboards have more bacterias than a toilet? Make sure that you clean and disinfect your keyboard, phone, cell phone, ipod, computer, mouse, remote control, desk, etc. This should be a common ritual that you do multiple times a day, especially if you work in an office with other people or if you share these items with others.

Drink lots of water
By keeping your body properly hydrated, you are adding one of the most powerful weapons to your arsenal to help fight off getting the flu. Your immune system will function more effectively when adequately hydrated and thus fare better when fighting viruses and bacterias. Do yourself a favor and drink plenty of water throughout the day.

Exercise
From simple exercises such as walking, or yoga, all the way to more strenuous routines, there is no doubt that exercise can boost your immune system and help improve respiratory and cardiac functions within your body. Also, it is a great stress reliever, which brings me to my next point.

Reduce stress
Stress is by far the bigger cause of illnesses. Stress suppresses your immune system, and it exponentially goes up the longer and stronger the stress is there. So you must do yourself a favor and start right now to get rid of stress in your life. Take a walk, do some meditation, take a warm bath, do deep breathing exercises, and so on.

Improve your diet
Take a long hard look at your diet and be honest with yourself. Is it as healthy as it could be? If not, then you are putting yourself at risk of getting the flu. Avoid processed foods and stick to fresh, nutrient-rich, natural, and colorful foods. Choose organic fruits and vegetables for example to avoid toxins.

Get proper sleep
One easy way to make yourself completely prone to getting the flu is to lack adequate sleep, or sleep at inappropriate hours. Make sure you get enough rest and that it happens between 9pm and 7am. Being awake at night and sleeping your 8 hours during the day is just as bad as not sleeping all night. You need your sleep at night, without interruptions, or noise.

Improve elimination
Fiber-rich foods will ensure that you properly release toxins from your bowel and kidneys. By having proper elimination under control, you are making your body a much more efficient system to protect itself from foreign bacterias.

Use supplements
There are a variety of supplements that can help boost your immune system. Such items as flax seed oil, vitamin B, folic acid, omega 3 fish oil, probiotics, and especially vitamin D. Keep in mind that you can naturally increase your vitamin D by simply exposing yourself more to natural sunlight (will not work through glass windows, needs to be directly outside in the sun).

Avoid crowds
The flu easily spreads in crowds, where one person that sneezes can infect 10-20 others around, and so on. If you don’t have to, don’t go in crowds during flu season. If you must, where a scarf or mask, or make sure that you cover your face when coughing or sneezing with a tissue. Then make sure the tissue is properly disposed and wash your hands. Ideally, the less you are in crowds, the lesser the chances that you will get the flu.

Avoid public restrooms
Again, due to the sheer number of people visiting these facilities, it can be a prime location for the spreading of the flu. Simply opening the door knob of the restroom can give you a virus, as a large number of people do not wash their hands properly in the restroom. Try to avoid these restrooms as much as possible.

Don’t share personal items like food and drinks
The mere sharing of a bottle of water or a candy bar can spread a virus like the flu easily. Especially during flu season, keep this to a strict minimum, if not, avoid it entirely.

Keep sanitizers and disinfectant with you
This is very important for people on the go & that travel, but everyone should use some form of hand sanitizer at all times. We are not always near a washroom to wash our hands, so this is the next best thing. I’ve noticed here in downtown Montreal, most buildings now keep hand sanitizing lotion distributors near elevators. So you can quickly disinfect your hands before going in. It’s smart, as lots of bacterias are spread in the elevator simply via the floor buttons!

It will be up to you to decide if you want to get the vaccine for the swine flu or any other type of flu. There are arguments for and against it. However, be aware that by following the advice above, you will dramatically reduce the chances of getting the flu, and that is without having to get the vaccination.

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People are more sleep deprived and just generally stressed out. Their energy levels are taking a nosedive while the amount of things they have to get done in a day just keeps increasing. It is a vicious cycle where they get less and less sleep and need more and more energy. There are many ways to increase your energy that you may not have even thought of.

• Eat fruits and vegetables. Your body may not be getting the nutrients it needs to function properly, especially if you are eating an almost pure fast food diet. Try having a banana with your breakfast and a salad made with romaine or baby spinach at lunch. Have vegetable soup for your afternoon snack. When you plan your dinners you should fit at least two types of vegetables in with this meal.

• Cut sugar out of your diet as much as possible. Many people do not even realize how much sugar they eating. You are going to have to read labels because sugar is hidden in many foods that people do not even think of a sugary. Sugar will give you a very short burst of energy, but then you will have a very hard slump afterwards.

• Make sure you are getting enough protein. You should be eating at least one to two servings of lean protein each day. This can be lean meat, low fat cheese or a handful of nuts.

• Listen to a few upbeat songs. Your heartbeat will try and mimic the music so put the boring, sleepy music away. It is even better if you do this while taking a short walk. Far from tiring you out this will boost your energy for the rest of the day. Try taking the walk in the morning so that you get the most from your walk.

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There are the old tried and true methods to getting in better shape and prolonging your life, but most of us have already tried them all. There are ways to improve your health that are non-traditional and involve ideas and activities that most of us would never even think of.

• Go ahead and fidget. People who fidget burn more calories than people who can hold still. So, feel free to swing your legs at your desk, tap your feet and pace when you are talking on the phone.

• If you live in the city, skip the subway or bus transfers and walk the rest of the way to work. This is great exercise; just be sure that you wear walking shoes and change into your dress shoes when you get to the office.

• Use weights at your desk to keep your arms toned. Doing a few curls here and there can really add up over time.

• Eat as many veggies as you want. Keep a supply of non-starchy vegetables on hand at all times to avoid eating unhealthy snacks. Good ones for munching are carrots, broccoli, cauliflower, tomatoes, cucumbers and radishes.

• Always bring your lunch instead of buying at a restaurant or the cafeteria. This will save you a lot of calories and money.

• You should never go to a restaurant hungry. This is a recipe for disaster. You should eat an ounce of low fat cheese or drink a glass of vegetable juice before you arrive so that the edge is off of your hunger. Try to start your meal with a serving of broth based soup to further cut your hunger before the meal arrives.

• Never eat at your desk or in front of the television. If you need a snack go to the break room and at home only eat in the kitchen or dining room.

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Breakfast is such an important meal and it should be our largest meal of the day. Unfortunately for most people this means a drive through stop, a donut or some other unhealthy items that are full of too much fat and too many bad carbohydrates. Anything that is fried or full of sugar should be banished from your breakfast table. A hearty breakfast of healthy foods can keep your hunger at bay throughout the day because your body does not feel the need to catch up for missed calories and nutrition. So whatever you do, do not skip breakfast either. Here are some ideas for a breakfast that is not only healthy, but easy to prepare too:

• Make oatmeal, preferably steel cut oats or Scottish oatmeal; add flax seed meal, blueberries or raspberries, and almonds. This is a breakfast full of power foods that can be made in just a short amount of time. For an extra boost sprinkle with cinnamon which is believed to help regulate blood sugar and a touch of honey.

• If you have to have breakfast cereals choose a low sugar, high fiber option. Add berries for antioxidant power or bananas for potassium.

• A healthier alternative to scrambled eggs is scrambled tofu. Scramble with olive oil; add in a little soy sauce, onions and green peppers. Serve with whole grain toast and you have a delicious well rounded breakfast in no time.

• If you are a die hard egg lover try using just the whites. Add some peppers, onions and maybe a little broccoli or other veggies. Top with black pepper and serve with high fiber toast.

• Fruit salad is delicious and will give you a jump start on your fruit servings for the day. Cut up apples, bananas, pears, melon, grapes and berries. You can use any fruits you like and then try it with a squeeze of lemon or lime juice.

• Try a grapefruit with some sugar on it, but not too much. Pair this with whole wheat toast and almond butter. Almond butter is a healthier alternative to peanut butter and is full of protein.

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A vegetarian is someone who does not eat meat. A more strict form of vegetarian, called a vegan, does not eat any animal products. This includes milk, eggs and honey. Both forms of vegetarianism have benefits for your health and your soul.

• Eating a diet based around whole grains, beans, healthy oils, fruits and vegetables can have significant benefits to your body. You lower your risk for heart disease, cancer and obesity. Keep in mind that if your replace meat with high fat cheese and pop tarts; you will not reap these benefits.

• A vegetarian diet can save your money. Beans and legumes are far less expensive than meat. Replacing meat in your meals and recipes with beans significantly cuts the cost of your weekly grocery bill. One caveat to this is prepackaged vegetarian alternatives. Veggie burgers are really tasty and very nutritious, but they are more expensive than whole, natural foods. You do not have to avoid pre-packaged vegetarian food all together; just do not eat them at every meal.

• You will feel better about yourself because you will no longer have the guilt of eating another living thing. Many people turn to vegetarianism because they do not like the way animals are treated or they do not like the idea of another living thing dying just so that they can have a hamburger. This burden will be lifted from your conscience when you switch to a no meat diet.

You can make a positive change in how you feel about yourself and the world around you by eating a vegetarian diet. Your body will feel better and you will find a new respect for living things. Increased energy is a great advantage of a healthy well balanced diet free of most animal fats. Increased good feelings come when you realized that you are no longer killing other living creatures so that you can live your life as you choose.

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Here’s a list of the top 7 foods that have been shown to reduce the risk of heart disease, cancer, and a host of other illnesses. Best of all, you don’t have to change your current way of eating! Simply incorporate these foods into your daily diet and you’ll soon be well on your way to more vibrant health.

Apples Can Lower Cholesterol Levels
Whether Red Delicious, Granny Smith, or any other type, apples are a good source of pectin. This is a fiber that can lower bad cholesterol and balance glucose levels. They’re a good source of vitamin C, the antioxidant that helps to boost your immune system and keeps blood vessels healthy. They’re also good for your teeth, helping them to stay strong and remove surface stains.

Beans Can Balance Blood Glucose Levels
All beans are on the list of healthiest foods, but black beans are especially good. They’re loaded with fiber—about 60% of the recommended amount in just one-cup—which helps to keep blood glucose levels steady. They’re high in protein so you feel more energetic, and are also an excellent source of tryptophan—an amino acid that helps boost your mood and cut down on carb cravings. Beans have also been shown to reduce the risk of heart attack and colon cancer.

Berries Can Help You See Better
Blueberries come out on top here, but all berries offer tremendous health benefits. They’re packed with vitamin C, which helps to kill off free radicals, and they contain a good amount of fiber, manganese, and calcium. What this all means is that by adding berries to your daily food menu you can enjoy such benefits as better night vision, reduced risk of certain cancers, better heart health, and clearer thinking. Just a cup a day is all it takes!

Green Vegetables Can Provide Mental Clarity
This includes broccoli, Brussels sprouts, spinach, kale, and all other deep-green vegetables. Just one cup of cooked green vegetables, or two cups raw, can provide a good amount of vitamin C, folate, calcium, lutein, iron, and beta-carotene. They help strengthen the brain, blood, and immune system, and also have been shown to prevent cancer and even fight depression. Eat them raw to keep your digestive tract in shape. Since there are varying levels of vitamins, minerals, and fiber in these green vegetables, eat a wide variety of them to reap all of their benefits. Many people choose to have one type each day and rotate them.

Nuts Can Boost Your Libido and Energy Levels
Yes, nuts are good for you! Their protein and (good) fat content satisfies hunger and helps you to feel more energetic. They also contain fiber, magnesium, calcium, vitamin E, potassium, iron, selenium, thiamin, and zinc. They’re nearly a multi-vitamin in themselves and have been touted as a libido booster, probably due to their zinc content and the positive effect their good fats have on the brain and body. Almonds come out on top, but different nuts have different ratios of vitamins and minerals, so have a handful or two of raw mixed nuts daily to get their full benefits.

Salmon Can Reduce Pain
Just one serving of salmon or albacore tuna twice a week can provide enough Omega 3 fatty acids, tryptophan, protein, vitamins D, B12 and niacin that you may find you no longer need over-the-counter pain killers for inflammation, or high-caffeine drinks for sustained energy. Not only that, but you can reduce your cholesterol levels, lower your risk of heart attack, and increase heart health overall.

Sweet Potatoes Can Reduce Inflammation
Whether you suffer from asthma, arthritis, or any other type of inflammation, sweet potatoes and all orange vegetables such as carrots and pumpkin, can offer relief. They’re incredibly high in beta-carotene and vitamin C—two top vitamins that help combat free radical damage and boost your immune system. That’s not all these orange veggies can do though, their B6 content helps to ward off heart attacks and stroke, while the fiber aids in keeping your colon healthy.

No matter what diets come and go, Mother Nature’s foods are always best for optimum health, and they’re much cheaper than prepackaged and fast food meals. By adding these top 7 foods to your daily diet, you’ll know that you’re covering all the bases where your health is concerned.

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