The most stressful time of the year!

Are you feeling it? The urge to scream at all the ads on tv or throttle your loved ones? That’s right. It’s Holiday Time! For most of us, the hoildays are a time of love, joy, and peaceful family gatherings. Okay, most of us wish for that. But, it deosn’t have to be terrible. The key is to scale back to what YOU believe is essential to your holiday celebrations. A friend mentioned to me a few weeks ago that he had to dis-invite a relative from Thanksgiving – because this person just likes to keep conflict going, all the time. That was a smart but hard decision. The health and sanity of the rest of the family mattered more and I applaud his bold move. He can always spend time with that person later.

Another concern at this time is money, specifically buying gifts. How about trying sometihng totally different? Make a family donation, take a vacation somewhere together, or offering services to one another in lieu of presents. After all, most of us don’t really need more stuff.

For women, the most important fact of the holidays is weight gain. So many parties, cookies, less time for exercise, and the stress that puts fat in the belly is what does us in. We have to prioritize and keep ourselves on the list. Your exercise routine may fade, but do something. A short walk outside and a few yoga poses may be all you can fit in, but it helps. Keep the veggies on the plate cut back on carbs at dinner to enjoy a dessert once ina while. Tuck yourself into bed early one night a week with a book and hibernate. And, take your vitamins. Focus on what is important, and let the rest go. It’ll be there on January 2nd. Take care!

Are you ready for some football?

I must admit it – I am a bigger football fan than my husband. I’m not sure how this came to be but that’s the way it is. There have been moments when I catch myself trying to listen to him describe some funny story as I relunctantly shift my gaze from the tv to him.

My DH has been suggesting we go apple-picking for several weeks now. Last Sunday after church, I told that today would be a good day. We had wonderful weather and even took some pictures. On the ride home, he asked what time my team (Cleveland Browns) would be on. I hid my smile as I told him “No game today, it’s a bye week for them”. He laughed and said he was glad it all worked out.

So, do you have a hobby or interest that sometimes takes up too much time? Does it get in the way of romantic dinners? Let me know how you handle things. After all, my team will have a winning season eventually!

Fighting Breast cancer

I just found out last nigh that another friend of mine has been diagnosed with breast cancer. It is sad to say that everyone of us knows someone who has this awful disease or a loved one of someone diagnosed. While many of us have probably donated money to various organizations or sponsered people involved in the walks, the economy has definitely impacted how much is being donated these days. That is why I was so excited to discover http://www.BeeWellForLife.com . If you are a person who is involved in walking, running, or biking, you can use your activity to raise funds for research. Go to the website and sign up for free to record your mileage. A national food company has promised to pay 10 cents per mile up to $500,000.00! This is a major two-fer! Get your exercise in and help a worthy cause.

Guess what I found…

While at the beauty shop this morning, I picked up a magazine. I was immediately taken by the focus on healthy living, not neccessarily weight loss. After reading some comments about a previous month’s article on “Revolutionary Acts”, I Googled it when I got back to my office. This website rocks! I suggets that you check it out and see how informative and encouraging it is. I love passing on cool, helpful information that adds to your life. There is a mini poster that lists 101 Revolutionary Ways to be healthy. A few of them are:
“Celebrate what’s good”, “Go at your own pace”, “Ask for what you want”, “Break a sweat”. These are simple things that we all need to practice to make our lives healthier and happier. I love this list since it really reinforces my intent for my life and how I work with clients.

Please check out the site www.RevolutionaryAct.com and let me know what you think.

How & why do I run?

Hello! Some people have asked how I started running. So, here is a post from my newsletter archives from 2007.

It appears that spring has actually finally arrived here in Central Ohio! I know that you are all looking forward to getting out in the fresh air, working in gardens, watching kids at sporting events and maybe getting some exercise in for yourselves. Well, last weekend I participated in the Capital City Half-Marathon and had a ball! Those of you who know me are aware that I reconnected with an old love, running, about 2 ½ years ago.
I started running in college, back in the 70’s as a way to keep my weight down. Many years passed and I would occasionally think about running but time was always an issue. After getting married, I found running useful for to learn my way around campus and meet new friends. I’d enter short races a couple of times each year to see how I performed. After awhile, the love affair with running began to fade. I had become attracted to step aerobics, Pilates, and weight training. However, none of these held my attention very long.
So, after Thanksgiving dinner in 2005, we went out for a walk before serving dessert. It started to snow lightly and I felt that old urge…run a few steps, see how it feels. I did, and it felt good. I did it again the next day. It was hard and it hurt (don’t believe anyone who says running is not hard) but it was worth the discomfort and the sweat. It is my favorite form of stress relief and I love the way I feel once my body is warmed up and ready to go. I have music that is just for running and spend too much time in my favorite running store, but it is very easy for my family to shop for me now.
My point here is that we all had something that felt great to us, whether it was exercise, a hobby, a learning activity. I suggest you try to recall what really gave you a thrill back when you were 9, 14 or even 21! Spend some time re-exploring and you might find out something new about yourself! I never thought of myself as an athlete or even competitive before. I have learned that I am much stronger, mentally and physically, than I ever imagined. I am also willing to test my limits, to see how far I can go, taking on some of my own doubts and fears, including a full marathon. Life is an adventure. Where will yours take you?

Summer Travels

This time of year often includes family reunions. While traveling can be fun, it can also take a toll on your systems. Feeling more tired, irritable, and stiff (especially from car trips) is normal. Eating foods that you don’t normally have, working out less often, and sleeping in a hotel bed may impact your stress level.

Since the summer vacation season has just begun for most of you, here are some suggestions to help you maintain a level head while traveling.

1. Plan for eating on the road. We always pack a big cooler with lots of ice to keep water (for me), soft drinks (for husband), and some yogurt and fruit. We also carry a bag of favorite snacks that aren’t too messy to eat while moving, like pretzels and string cheese. We try to stop by one real restaurant during the day, where we can have healthier options.
2. Keep up some exercise. My husband knows that when he books a hotel, it must have an exercise room. I always pack my running gear hoping to enjoy a local park but I’m usually found on the treadmill at 6:30 am because it’s more convenient. Even if you don’t want to pack a lot of extra stuff, consider walking paths around the hotel, enjoy the pool (before the kids arrive), or download a simple routine on your mp3 player.
3. Party Food! Family reunions give us the chance to bring out favorite dishes and cook up a storm. I knew that I would not be eating a lot of the rich, heavier items so I brought frozen veggie burgers and a big fruit tray from the local grocery. The fruit disappeared long before the cakes!
4. Sleeping well is a major factor in our health. Just know that when you are on the road, you are going to encounter noisy hotel guests, loud air conditioners, and maybe even a fire alarm (courtesy of the NHG). Take what you need from home to feel comfortable. For me that includes a pillow from home, a tea light travel candle and extra soft pj’s to help usher me to dreamland.

I hope that you are enjoying this summer and if you have the chance to see some old (or new) relatives, don’t pass it up! Blessings to you all, Jacqui

Happy yet?

“A good exercise for the heart is to bend down and help another up.”
-Anonymous

Are you happy yet?

What makes you happy? How happy are you? Despite all of the things we have at our disposal these days, too many of us feel that happiness remains just out of our reach. I have found in my psychotherapy practice that many people describe themselves as ‘not happy’. They may have experienced some incident in their early years which has caused low self-esteem or simply feel disappointed that their life is full but not satisfying.

There has been a lot of research about the science of happiness over the past several years. There are books out there that can help you define happiness, how to measure it, and how to increase it. What makes a person happy? There is no one answer. For each one of us, the answer will vary depending on the day, time and place. We may think that a favorite treat will make us happy (or at least less unhappy) such as Godiva dark chocolate or a new pair of shoes. While the specific item may put a smile on our lips at the moment, that does not equal ‘happiness’.

Dr. Martin Seligman, a noted psychologist, has spent many years conducting research on happiness. His results indicate that happiness is an important component in our lives, especially with regard to our general health and possibly our lifespan. As you may expect, negative emotions like anger and hostility produce high levels of stress-related chemicals which are hard on our bodies. Feelings of happiness produce the opposite which is very good for us. His research shows us that we can build more happiness into our lives. However, it is not about simply getting more of what we think we want that makes a difference.

Comparisons were made between performing a kind act for someone else and doing something considered ‘fun’, such as playing golf, taking a bubble bath, or reading a book. Results showed that the ‘afterglow’ of a pleasurable activity paled in comparison to the good feelings associated with performing an act of kindness, such as taking someone a surprise meal or paying the toll for the car behind you. This positive effect was also increased when the acts were spontaneous. Also, one surprise result was that more money or more possessions did not add to one’s perception of happiness; the materialism factor reduced levels of happiness.

So, the best way to increase your own feeling of happiness is to do something to help someone else. Random acts of kindness can be big or small, and don’t have to take much time or money. The best part is, you get two (smiles) for the price of one.

Overexposure!

As we have seen in recent years, there is a growing trend of tweeting and/or posting explicit pictures on the internet. I really wonder what these people are thinking. When did it become acceptable and appropriate to display onesself to the world? Now, before you call me a prude, I just want to say that this behavior is causing a variety of problems and I don’t see an upside.

Whether you are a public figure, celebrity, or politician, what in your position requires such pictures? I know that it happens in all circles but what is the point? I see two major issues going on here:
1) people who feel the need to do whatever to get attention from others;
2) people who have some problems with how they handle their sexuality.

I have been quite surprised and embarrassed for what some people put out there to advertise a business or even just on Facebook. We see in the news daily how these types of pictures are usually just the tip of the iceberg which lead to relationship problems. It is clear that
many people are just not thinking about the possible consequences of this behavior. What is your opinion? What is your first impression on these pictures?

“Is Stress making you fat?”

I found this quote in a book several years ago – “Stress will kill you, but first it will make you fat”. The vast majority of people understand the connection between high levels of stress and certain physical conditions such as heart attacks and strokes. However, most of us tend to ignore the ongoing effects of what we consider to be mild or moderate levels of stress that have become part of our everyday lives. Being ‘on guard’ 24/7 is exhausting for you in so many ways. In light of the changes in our economy and the job market over the past few months, people are feeling like they are on overload because of the higher levels of stress in their daily lives.

Stress can disrupt your sleep, increase your appetite for unhealthy foods, negatively impact relationships, and fuel your anger. The stress hormone cortisol has been a popular topic in many articles because it is a major factor in weight gain. This becomes an issue because many of us use food as a stress management tool. Unfortunately, this is not a good tactic and we usually end up feeling more stress because of what or how much we ate.

If you are one of those people who typically turn to comfort foods when you’ve reached your limit with job, bills, loved ones, consider using the good old HALT technique.
Ask yourself: Am I Hungry, Angry, Lonely, or Tired? The odds are good that there is something other than food that could be a better means of stress reduction.

• If you are really hungry, go ahead and eat something. But if you are hungry, a crisp apple will do the trick. If it has to be chocolate then you’re probably not hungry.
• Angry? Has someone been pushing your buttons all day? Count to ten, take several deep breathes. Consider what is bothering you and how to address it.
• Lonely? Been working too many extra hours lately? Missing time with your family or friends? Acknowledge that life has to be more than just work and plan something fun!
• Tired? This one’s easy. Remember kindergarten – schedule a break in your day for 20 minutes and take a nap. You’ll be refreshed and better able to handle the rest of the day. Also, try to get to bed at a regular time every night to improve your sleep.

By checking in with yourself, you’ll be more aware of what you are really feeling and less likely to use food for emotional reasons.

Dr. Oz and overweight kids

Like many of you, I am hooked on Dr.Oz. I try to watch his show every morning before work. This week there was a segment on overweight kids and whether their parents should considered abusive. I believe that weight and obesity are important challenges that many children are dealing with. But to consider the parents abusive? I just don’t think so and here are five reasons why:

1. There is a major push in marketing to attract our children to fast food, sugar-filled cereals, and junk food. It is everywhere: tv, internet, and in schools. It is impossible to avoid the influence.

2. Most parents do not intentionally harm their children. I find that most are just trying to do the best they can at the time. There may be a lack of education and understanding about the best ways to feed our children in a healthy manner, but this falls under neglect rather than abuse.

3. Children do what they see. With the obesity rates sky rocketing for adults, what example do you expect the kids to follow? We need to encourage parents to take better care of their own health as well as that of their children.

4. The most unhealthy foods are the cheapest. It is a shame that in low-income areas, it is practically impossible to find fresh fruits and vegetables. The options just are not there for them or terribly overpriced.

5. We’ve become a nation that is addicted to dieting. Children need more activity to help fight the weight gain. Despite the exercise programs offered with video game systems, most are not using them. Our children need encouragement and examples to get interact with others without gaming controllers in hand.

So, let me know what you think. Is it abuse to have an overweight child? What would you do to help?