10 Natural Ways to Reduce Stress and Strengthen Your Immune System! (Includes a recipe for Banana Strawberry Power Smoothie) Written by Monique N. Gilbert, B.Sc.
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• Antioxidants - pumpkin, sweet potatoes, carrots, kale, grapefruit (red and pink), blueberries, strawberries, watermelon, cantaloupe, oranges, peppers (red and green), tomatoes, broccoli, sunflower seeds, almonds and olive oil. • Omega-3 Fatty Acids - ground flax seeds, walnuts, salmon, soybeans and pumpkin seeds. • Folate - dark green leafy vegetables (turnip greens, mustard greens, spinach, romaine lettuce, collard greens, etc.), beans, legumes, asparagus, Brussels sprouts, beets and okra. 6. Music. Listening to your favorite music is a great method of reducing stress and relieving anxiety. Your individual preference in music determines which types of soothing sounds will best reduce your tension, blood pressure, and promote feelings of tranquility. Pay attention to how you feel when you hear a particular song or genre of music, and keep listening to ones that produce a relaxing effect. 7. Sleep. Getting enough sound sleep has a profound impact on your stress levels, immune function and disease resistance. A chronic lack of sleep can leave you feeling sluggish, irritable, forgetful, accident-prone, and have difficulty concentrating or coping with life's daily aggravations. Long-term sleep loss can also result in heart disease, stroke, hypertension, depression, and anxiety. Sleep time is when your body and immune system do most of its repairs and rejuvenation. Strive to get 7-8 hours of sleep each night. Remember rest and relaxation go hand in hand. 8. Positive Thinking. Optimism can counteract negative impact stress, tension and anxiety has on your immune system and well-being. Often it is how you perceive things that determine if you get overwhelmed, both mentally and physically. Having a positive attitude, finding good in what life throws your way and looking at bright side of things enhances your ability to effectively manage stress. 9. Tea. Regularly drinking tea throughout day can help strengthen your immune system and your body's ability to fight off germs and infections. Both green and black teas contain a beneficial amino acid called L-theanine, which can increase infection fighting capacity of gamma delta T cells. L-theanine also promotes a sense of relaxation, calmness and well-being by influencing release and concentration of neurotransmitters (like dopamine, serotonin and GABA) in brain. 10. Hydrotherapy. Relaxing in a hot bath relieves sore muscles and joints, reduces stress and tension, and promotes a good night's sleep. Add some soothing music, soft lighting and naturally scented bath salts or bubble bath/bath foam to create an inexpensive and convenient spa experience in privacy of your own home. To get you started, try Monique N. Gilbert's delicious and nutritious recipe. It's high in antioxidants, fiber and Omega-3 fatty acids. Banana Strawberry Power Smoothie 1 frozen ripe banana 1 cup strawberries (fresh or frozen) 1/2 cup orange juice 1/2 cup soymilk 2 tablespoons canned pumpkin 1 tablespoon ground flax seeds 1 tablespoon honey Blend in a food processor or blender for 1-2 minutes, until smooth and creamy. Makes about 2-3/4 cups (2 servings) Copyright © Monique N. Gilbert. All rights reserved. Monique N. Gilbert, B.Sc., is a Health, Nutrition, Weight-Loss & Lifestyle Coach; Certified Personal Trainer/Fitness Counselor; Recipe Developer; Freelance Writer and Author of Virtues of Soy: A Practical Health Guide and Cookbook. She has offered guidance in natural health, nutrition, fitness, weight-loss and stress management since 1989. You can contact Monique at http://www.MoniqueNGilbert.com ****************************
Monique N. Gilbert, B.Sc. helps people get healthy, manage stress, lose weight and keep it off. Through her coaching program and writings, Monique motivates and teaches how to improve your well-being, vitality and longevity with balanced nutrition, physical activity and healthy living. For more information, visit http://www.MoniqueNGilbert.com
| | Learn to Say NoWritten by David Wood
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Make a List I suggested my client list areas and people in her life where she had most trouble saying no. I told her it was up to her what to do with that list. Where do you have trouble saying no? Is it perhaps time to have some honest conversations with people? Try this: “This is what I have been doing. I have been saying yes, when I have wanted to say no. I am starting to feel resentful and I don’t want to feel that way. I don't want to offend you, and I need to start listening to myself.” At very least, they will have a heads-up that things might be a little different from now one. And - it helps you make an internal shift. Taking Plunge So what is worst that could happen by saying no? You might lose some people in your life who are used to you doing what they want. Living an authentic life can seem tough. Sometimes there will be unwelcome consequences. And I say: Bring on consequences! In end, it’s worth it. Enjoy, David Wood
David Wood is a Certified Life Coach. He helps coaches, consultants, speakers and trainers to build their businesses via his popular ebook at http://10SuperCoaches.com and his audio ebook at http://www.FirstFiftyClients.com. Get his new Free Download “50 Power Questions” and popular monthly ezine for clients and coaches (now over 15,000 subscribers) at: http://www.solutionbox.com/freedownload.htm
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