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Jouranal to Reduce Stress

Feeling frustrated? Journaling about difficult times or lofty goals makes it easier for you to manage stress and put a smile on your face.

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Research shows that writing about your grievances — as well as your hopes and dreams — can lower stress levels, speed up healing and boost your mood. To commit yourself to the practice, invest in a journal in which you will enjoy writing.

 
 

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Eating Breakfast May Help you Lose Weight

Feel full and get your weight down: Eat your biggest meal at breakfast. Consuming more calories in the morning may increase weight loss.

scaleYou nibble at breakfast or run out the door without eating anything at all, eat a good-size lunch, and then stuff yourself at dinner. Sound familiar? You’re not alone. It is, after all, the way most of us were brought up to eat. (Remember the clean plate club?) But provocative new research suggests that the way to feel fuller throughout the day, and even lose weight, is to eat your largest meal in the morning, then progressively less throughout the day. To test this theory, researchers placed two groups of dieters on the same 1,400-calorie meal plan for 12 weeks. One group ate 700 calories at breakfast, 500 at lunch, and 200 during dinner. The second group’s calories were distributed in exactly the opposite way (200 calories at breakfast and 700 for dinner). Those in the big-breakfast group shed 17.8 pounds, while those in the big-dinner group lost only 7.3. The big-breakfast group also displayed significantly lower levels of insulin, glucose and triglycerides throughout the day, which translates into a lower risk of cardiovascular disease, diabetes, hypertension and elevated LDL (lousy) cholesterol levels.

 

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Manage Stress through Positive Thinking…yes, for real!

Deflect stressful situations by keeping a gratitude journal. Practicing positive thinking helps you manage stress better.

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Why is it that some days every little nuisance bounces off of you, while on other days you feel like you just can’t cope? The answer: your outlook. Research shows that optimists are better than pessimists at dealing with stress. Positive thinking — you know, seeing the glass as half full — is key to effective stress management. Maintaining a good attitude when things aren’t going your way takes the sting out of otherwise stressful situations because you realize that you can, in fact, handle them. To practice seeing the roses before the thorns, take periodic breaks throughout the day to assess your thoughts. Write them down and, if they’re mostly negative, rewrite them in a way that puts a positive spin on them. You may also want to keep a daily gratitude journal. Each night, jot down three things that you were grateful for that day. It could be as simple as the sound of a bird chirping or the compliment you got from your coworker. Make a habit of noticing the positives in life so that it becomes more natural for you.

source:cleveland clinic

 

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