Advantages of a Low Glycemic Index Diet

Thomas Wallace

Teacher, football coach, online marketer and cancer survivor. Degree in Business Management and an advanced degree in physical education and athletic psychology and exercise.

"What doesn't kill you makes you stronger." Avid bicycle racer in my twenties and thirties. Realized I had to keep pedaling to finish the race! I use that logic in everything I do.

I'm truly thankful for all the people that have helped me along this journey! I make sure I do the same for other people.

"You can have everything in life, if you help enough people get what they want." -Zig Zigler

Latest posts by Thomas Wallace (see all)

Advantages of a Low Glycemic Index Diet

Australian research team lead by Dr. Jennie Brand-Miller at the University of Fruits placed in a heart shapeSydney conducted a trial in which 129 overweight subjects ages 18 to 40 were randomly assigned to one of four weight-loss diets for 12-week. All four diets were comprised of reduced fat (30 percent of total energy intake) and held daily calories to 1400 kcal for women and 1900 kcal for men.

This was the first clinical trial comparing the effects of glycemic index and high-protein diets on weight loss and cardiovascular risk.

The diets varied in target levels of carbohydrates, proteins, and glycemic load (i.e., glycemic index multiplied by the amount of carbohydrate, divided by 100) as follows:

Diet 1: carbohydrates comprise 55 percent of total energy intake, protein 15 percent of total energy intake, high glycemic load (127 g)

Diet 2: similar to diet 1 except a lower glycemic load (75g)

Diet 3: protein comprises 25 percent total energy intake (based on lean red meat), carbohydrate reduced to 45 percenttotal energy of intake, and high glycemic load (87 g)

Diet 4: Similar to diet 3, except low glycemic load (54 g).
Brand-Miller and her team report that the diets resulted in similar reductions in weight (4.2 percent to 6.2 percent of body weight), fat mass and waist circumference.

Lowering The Glycemic Load Doubled The Weight Loss

However, in the high-carbohydrate diets, lowering the glycemic load doubled the Grains, and pastafat loss. The investigators also found that total and LDL (“bad”) cholesterol levels increased with diet 3 and decreased in diet2.

In the short term findings suggest that dietary glycemic load, and not just overall energy intake, influences weight loss,

Foods with a low degree of starch gelatinization, such as pasta, and those containing a high level of viscous soluble fiber, such as wholegrain barley, oats, and rye, have slower rates of digestion and lower glycemic index values.

Use Low Glycemic Index Grains and Lower Starch Veggies

Without any drastic change in regular dietary habits, one can simply replace high Fruits and veggiesglycemic index grains with low glycemic index grains and starchy vegetables with less starchy ones and cut down on soft drinks, that are often poor in nutrients yet high in glycemic load.

 

Have A Great Day!

Thomas Wallace

 

P.S. Click here to see how I’ve lost 28 pounds and counting.  

Lifetime Fitness: On Your Way to a Healthier You

Thomas Wallace

Teacher, football coach, online marketer and cancer survivor. Degree in Business Management and an advanced degree in physical education and athletic psychology and exercise.

"What doesn't kill you makes you stronger." Avid bicycle racer in my twenties and thirties. Realized I had to keep pedaling to finish the race! I use that logic in everything I do.

I'm truly thankful for all the people that have helped me along this journey! I make sure I do the same for other people.

"You can have everything in life, if you help enough people get what they want." -Zig Zigler

Latest posts by Thomas Wallace (see all)

Lifetime Fitness: On Your Way to a Healthier You

Many people end up abandoning perfectly good fitness programs and weight-loss regimens before they even lace up their sneakers.

Why? Because in a world filled with fast food, instant messaging, and a five- down man jogging down a roadsecond disease-tracking device, anything without a quick payoff goes against the grain of the typical American instant gratification ethic. While it would be nice to actually drop inches in just a few days like what most miracle ads proclaim, managing weight and losing weight through physical fitness is a slow and steady process that takes time and commitment.

Setting weight management goals for yourself can be a good motivator. Gradual weight loss, for those people who wish to shed off some extra pounds, is usually the safest.

The Idea of Lifetime Fitness

That is why health and fitness experts had come up with the idea of lifetime man an woman working out in a gmfitness in order to teach people set realistic goals. These lifetime fitness programs generates dietary regimens that cut your normal calorie consumption for your weight by 500 to 1,000 per day, so will burning the same amount with exercise. In turn, this will definitely encourage healthier weight loss.

Lifetime fitness teaches you how to maintain a physically fit body at the same time enjoy and live a happy, contented life. It gives you the chance to strike a balance between the two (exercise and diet), and make exercise, be it team sports, cycling, or walking, something you will truly enjoy.

The Need for Long-Term Lifestyle Changes

That is why lifetime fitness embodies the concept that making a long-term healthy lifestyle change is essential to keeping the pounds off once they are gone.

To know more of the advantages and benefits that lifetime fitness can bring, here are some facts that you need to know:

1. Lifetime fitness programs offers you the most comprehensive and wide-ranging fitness and health encounter with quality services, in which the customers will feel gratified.

These fitness programs provide you the right method in maintaining health, build up and encourage your competence, and take care of your family’s physical fitness as well.

2. Because the goal of lifetime fitness is to provide you with long-term achievements as far as physical fitness is concerned, these programs utilizes numerous fitness equipment that will tone and manage your health and the different parts of your body.

There is fitness equipment that will give your cardiovascular system a lift. You can also opt for some sports facilities that will provide you with an alternative way of being physically fit.

3. Lifetime fitness programs and centers also provides nutritional products such as food supplements that will aid in the formation of good blood cells and tissues thereby making your body at its pink of health.

Fitness Centers have Many Ways to Motivate You

Lifetime fitness centers and programs also provide you with up-to-date fitness

people doing push ups

magazines that do not only give substantial information about fitness and health but inspirational stories as well. These articles will give you an insight on how to make you life balance and how to live a life that is healthy and fit.

Indeed, staying fit and healthy can be a long and winding road and there are instances wherein you may find your enthusiasm fading occasionally. Nevertheless, with the comprehensive programs provided by lifetime fitness plans, you can start heading back to the right track of a healthier you.

Have A Great Day!

Thomas Wallace

Things to Consider When Buying Home Fitness Equipment

Thomas Wallace

Teacher, football coach, online marketer and cancer survivor. Degree in Business Management and an advanced degree in physical education and athletic psychology and exercise.

"What doesn't kill you makes you stronger." Avid bicycle racer in my twenties and thirties. Realized I had to keep pedaling to finish the race! I use that logic in everything I do.

I'm truly thankful for all the people that have helped me along this journey! I make sure I do the same for other people.

"You can have everything in life, if you help enough people get what they want." -Zig Zigler

Latest posts by Thomas Wallace (see all)

Things to Consider When Buying Home Fitness Equipment

There are a hundred lots of home fitness equipment nowadays that are sold in the market. Do not make the mistake in buying something and then regretting why you bought it after a day or two. Home fitness equipment vary and you should always have one good reason to buy it. Don’t believe on everything commercials tell you about the equipment. Some equipment may seem easy to use on television but n fact will not really work for you. Try to ask yourself first of these questions before you grab your wallet and buy that equipment.

Do You Really Need It?

Do you need it? The equipment should suit your interests and needs. The activities that you will do with that equipment should be challenging and something to enjoy on. Buying equipment is never a guarantee that you will use it especially if it is something new that makes it harder to use. Make sure that you already know the equipment and that it is something that you already tried in a fitness club. Start from buying small equipment that are aligned to your interests.

Can You Really Afford It?

Can you afford it? Don’t be fooled with the thought that you will be forced to use something because you spent too much money for it. Expensive equipment are never an assurance that you will use them or that they are effective for you. Always consider how much are you willing to pay for certain equipment. Also ask yourself if it is worth it. Always check on the quality before you buy equipment. The price may be too low but consider that the quality can also be low. Or it may be expensive but then the quality is not that good. You can try choosing on cheaper alternatives but not sacrificing the quality of the equipment.

Check Out Used Equipment

You may also want to check out for some used equipment. Most of the time, this is where you find a better deal. You can even find equipment that do not seem to have been used at a very low rate. Or you can find the equipment three months old but the price is almost half the original.

Do you have enough space for it? This is often what buyers forget to consider. Try to consider first where to place a treadmill before buying it. Before you buy something, make sure you know where you will place it. Your place may not accommodate the equipment. Plan ahead and make sure that the equipment can be placed in your home without causing any hassle.

Is It Safe?

Is it safe for you? If you have existing conditions, be sure to check with your doctor to make sure that the equipment will be safe for you. Some equipment may be painful to use and might cause harm to your body. So make sure to try it first be fore you buy it.

It also suggested that you first consider if a gym near you already has that equipment. You can save money by just registering to that gym and use that equipment compared the price you will spend if you will buy that product.

Buying fitness equipment should be bought with consideration. Do not buy by impulse. Always ask the opinion of a professional gym instructor before you buy something.

Have A Great Day!

Thomas Wallace

A Look at Fitness and Diet

Thomas Wallace

Teacher, football coach, online marketer and cancer survivor. Degree in Business Management and an advanced degree in physical education and athletic psychology and exercise.

"What doesn't kill you makes you stronger." Avid bicycle racer in my twenties and thirties. Realized I had to keep pedaling to finish the race! I use that logic in everything I do.

I'm truly thankful for all the people that have helped me along this journey! I make sure I do the same for other people.

"You can have everything in life, if you help enough people get what they want." -Zig Zigler

Latest posts by Thomas Wallace (see all)

A Look at Fitness and Diet

Many people nowadays are very conscious about their own health and fitness. In addition to that, these people, and many others as well, are now having that desire to sculpt their bodies to achieve that magazine-cover look. As a result, gyms, health spas and other fitness centers have proliferated all over to cater to the needs of the fitness buffs and aficionados.

Even on television exercise machines, weight loss products, and other paraphernalia to improve fitness have more or less gained control over the airwaves and made their way into the households. But execrise is not the only way to build that body beautiful. It also entails certain amount of responsibility on the foods one chooses to eat. Being healthy and fit requires one to observe diet fitness. (I’ve learned this one the hard way!)

Diet fitness is as essential as exercise itself. Diet for fitness provides the essential nutrition one needs to restore worn-out muscles and for healthy growth. Diet fitness should never be taken for granted. With the popularity of keeping fit, many different views, methods, programs and dieting strategies have been formulated by many professionals. Among these are high carb diets and high fat diets. Which one is more effective and which one should one choose to follow?

Two Diet Approaches

First thing to know would be the fundamental differences between these two diet approaches. As the name implies, high carb diets concentrates on taking in carbohydrate-rich foods while high fat diets endorses fat-rich foods. High carb diets are utilized to glycogen stored in the liver and muscles. Glycogen is a glucose complex that provides large amounts of energy ready for use in anaerobic exercises.

Fats, on the other hand, is well-nown for being the richest source of calories. It actually contains 2.5 times more calories than carbohydrates and proteins alike. Studies also show that it takes the body 24 calories to metabolize carbohydrates while it only takes 3 to burn down fat. So which one to follow? A person can follow a high carb and low fat fitness diet or the other way around. It is absolutely not recommended to follow both at the same time; unless of course if you want to gain body fat.

But then diet fitness is not all about losing fat, one must also consider this diet in order to keep fat away. Research shows that sustainable loss of weight can only be achieved on a diet which suits the individual food preferences, lifestyle, medical profile and satiety signals.

Diet Programs Will Help You Lose Weight

Diet programs all over can help you shed off excess pounds, but only one diet can help you stay sexy, and it is the one that satisfies you most. Other important aspects of having a fit diet are moderation, balance and variation. One must be careful not to leave out important nutrients and other substances necessary for healthy body functioning. health organizations are clear about the amounts of nutrients an individual should have in the body.

Low fat high carbs, high carbs low fat; the question is not which diet program will work out but which is it that will work for you. Striving for a sexy and healthy body does not have to burden an individual, diet fitness does not have to mean sticking to the same kind of food for life. One may even try to be adventurous and try out new foods out there. Who knows? one may even discover spinach interesting.

Have A Great Day!

Thomas Wallace

Only 10,000 Steps A Day Will Help You Lose Weight

Thomas Wallace

Teacher, football coach, online marketer and cancer survivor. Degree in Business Management and an advanced degree in physical education and athletic psychology and exercise.

"What doesn't kill you makes you stronger." Avid bicycle racer in my twenties and thirties. Realized I had to keep pedaling to finish the race! I use that logic in everything I do.

I'm truly thankful for all the people that have helped me along this journey! I make sure I do the same for other people.

"You can have everything in life, if you help enough people get what they want." -Zig Zigler

Latest posts by Thomas Wallace (see all)

Only 10,000 Steps A Day Will Help You Lose Weight

Experts have discovered that walking 10,000 steps a day can help you drop those unwanted pounds faster than just about any other method of weight loss. Walking will also help you keep the weight off for a longer period of time because it builds your muscles while keeping your heart at a fat-burning rate.

Because it can seem to be a daunting task to walk 10,000 steps, it is important that you develop a strategy for meeting your daily quota. Here are three simple methods to help you reach your goals without losing focus:

Use a Pedometer

Using a pedometer can help you easily keep track of the distance you have covered throughout your day as well as the number of steps that you have taken. A pedometer is a small box-shaped calculator that you can clip to your belt or pants pocket in the same way you would wear a beeper.

When placed firmly near the hip, the pedometer accurately registers each step that you take. For individuals wishing to meet their new daily quota of 10,000 steps, the pedometer is the easiest, more carefree method to reach the goal.

When shopping for a pedometer, make sure that you select a model that has both distance and well as individual step readings. You will begin to learn how many steps go into one mile. You will also be surprised by how many steps you can add to your daily count by changing small habits, such as choosing the stairs over the elevator or walking to your colleague’s desk rather than sending an email.

Calculate the Time it Takes

Using either you pedometer or a counting method, calculate the approximate time it takes for you to traverse a specific distance, such as a mile. Calculate this number several times on several different days and average the figures together. You will then be able to determine approximately how long it will take you to walk a portion of your steps if you choose to spend a set amount of time walking them off.

For example, if you know that you can walk all 10,000 steps in an hour, then you can elect to dedicate an hour everyday to walking your steps. However, if you cannot dedicate a full hour, then you can add up increments of ten minutes at a time until you reach your goal. Having a clear understanding of just what it takes to reach your goal will help you to approach the task much more strategically than if you did not have a plan. Do the calculations to save time and assure that you reach your 10,000 steps.

Measure a Route

Measure a route based on the time and distance it takes you to walk your 10,000 steps. Having a pre-planned route will help you to view the task of walking 10,000 in a more manageable light. You will be able to measure your progress along your day and have a system for achieving your goals.

Because taking the same path everyday may become tedious, plan two or three routes. Plan a long route for days when you have a plethora of energy, a short route for days when you are tired, and a mid-length route for days when you are energized but busy. Giving yourself plenty of options is important to helping you stay positive so that you can achieve your goal.

Have A Great Day!

Thomas Wallace

Oatmeal – The Most Powerful Breakfast for Weight Loss

Thomas Wallace

Teacher, football coach, online marketer and cancer survivor. Degree in Business Management and an advanced degree in physical education and athletic psychology and exercise.

"What doesn't kill you makes you stronger." Avid bicycle racer in my twenties and thirties. Realized I had to keep pedaling to finish the race! I use that logic in everything I do.

I'm truly thankful for all the people that have helped me along this journey! I make sure I do the same for other people.

"You can have everything in life, if you help enough people get what they want." -Zig Zigler

Latest posts by Thomas Wallace (see all)

Oatmeal – The Most Powerful Breakfast for Weight Loss

Did you know that simply eating breakfast raises your metabolism by 10 percent? Oatmeal is one of the most powerful breakfast foods of them all. If you are looking to get your body in great shape, you should incorporate this as a staple food in your diet.

Oatmeal is the perfect meal to start your day because it boosts your energy and has plenty of fiber to keep you full and satisfied. Oatmeal breaks down slowly in the stomach, giving you long-lasting energy. It is also full of water-soluble fibers, which play a crucial role in making you feel full over a longer period of time. Studies have also shown that oatmeal reduces cholesterol, maintains blood sugar levels and fights against heart disease, diabetes, colon cancer, and obesity.

If you want to add some powerful antioxidants to your oatmeal, simply throw on some blueberries and raspberries. These delicious fruits are packed with antioxidants that fight against heart disease, cancer, and a multitude of other ailments. Blueberries have also been proven to preserve vision. This powerful fruit rated highest in antioxidants among over 40 fruits and vegetables.

What more could you ask out of the first meal of your day? However, oatmeal doesn’t just have to be for breakfast. You can use it a couple hours before you exercise to energize your workout. You can even include oatmeal in your smoothies. It is also a wonderful addition to muffins and even as a covering for chicken breasts.

Keep in mind that you must buy the unsweetened, unflavored variety. To spice it up a little, you can use bananas, berries, or milk. The downfall of pre-flavored oatmeal is that it often comes loaded with sugar calories. So, stick to the good stuff.

If you’re looking for oatmeal with a little more texture, you can try out the steel-cut oat variety. Although this type does take a little longer to cook, I find that it is well worth the wait. They have a somewhat chewier texture and heartier flavor than rolled oats. Once you try this variety, you may never go back.

If your having trouble with late night binges, have a bowl of oatmeal instead. This will help squash your cravings. Not to mention, you’ll be avoiding any junk food or empty calories.

If your looking to get in the best shape of your life, I suggest your alternate your morning meals between oatmeal on one day and have eggs and meat on another. This will put your fat-burning into overdrive.

Have A Great Day!

Thomas Wallace

Mediterranean Diet Information

Thomas Wallace

Teacher, football coach, online marketer and cancer survivor. Degree in Business Management and an advanced degree in physical education and athletic psychology and exercise.

"What doesn't kill you makes you stronger." Avid bicycle racer in my twenties and thirties. Realized I had to keep pedaling to finish the race! I use that logic in everything I do.

I'm truly thankful for all the people that have helped me along this journey! I make sure I do the same for other people.

"You can have everything in life, if you help enough people get what they want." -Zig Zigler

Latest posts by Thomas Wallace (see all)

Mediterranean diet is basically the dietary traditions followed by the people of Greece, Spain and southern Italy who live around the Mediterranean Sea. It has been studied by an American Dr Ancel Keys when he landed in Greece in 1945. He discovered that the people of Greece and Spain had longer life expectancy and didn’t have any major health problem.

Their diet mainly consists of lots of food from plant sources freshly eaten minimally processed, locally grown, and seasonal and very little food from animal sources.

Foods mainly are fresh fruits, vegetables, sea fresh fish, herbs, bread, grains, nuts and seeds, non refined oils like olive oil which is 25% to 35% of fat consumed and low consumption of saturated fats, moderate consumption of cheese and yogurt, honey and fresh fruits for desserts, lots of fresh fish and non refined cereals.

Vegetables consumed should be at least 1 pound and red meat consumed sparingly only. Lots of physical activity and consumption of wine if taken should only be 1 glass for women and 2 glasses for men daily with meals.

Fruits are mainly grapes, raisins olives, avocado, strawberries, raspberries, currant, blue berries grapes, black olives, orange, apple, pear, figs, pomegranates, dates, passion fruits, cherry, apricot, grapefruit, peach, prunes, quince, bergamot and plums.

Vegetables are spinach, lettuce, cauliflower, broccoli, white peach, bell pepper, carrot, beetroot, tomato, onion, shallots, scallions, green onion, celery, eggplant, capers, cucumber, lemon, Zucchini, white and red cabbage, mushroom, grapevine leaves, artichokes, potatoes, sweet corn and gherkin.
Grains are mainly pasta, couscous, rice, polenta, bulgur etc.

Legumes are carob, peas, beans, lima beans, chickpea and lentils.
Herbs and spices used are anise, basil, bay leaves, borage, peppercorns, garlic, chilies, chamomile, chervil, chives, dill, fennel, lavender, marjoram, mint, nutmeg, oregano, parsley, sesame seeds, rosemary, sage, savory, sorrel, tarragon, and thyme, vanilla, mahaleb, red saffron, masticha, cinnamon, clove, coriander, cumin and caraway.

Cheese used are mainly from sheep and goats milk – bocconcini, edam, feta, halloumi, kasseri, kefalograviera, kefalotyri, roquefort cheese, mozzarella, mitzithra, manouri, manchego, peciino toscano , mascarpone, parmesan, and pecorino, anthotyro, xynotyri, ladotyri, anevato and batzos.

Nuts are almonds, fennel, poppy, sesame, pistachio nuts, peanuts, hazelnuts, walnuts, pine nuts and chestnuts.

Fish and fillets are herring, salmon, trout, tuna, anchovies, sardines, mackerels, cod, and carp. Sea foods like octopus, clams, mussels and squids are also eaten.A wide variety of these foods consumed daily has been found to be very good for the heart as well.

To Your Health and Happiness

Thomas Wallace

Free Weights VS Weight Machines

Thomas Wallace

Teacher, football coach, online marketer and cancer survivor. Degree in Business Management and an advanced degree in physical education and athletic psychology and exercise.

"What doesn't kill you makes you stronger." Avid bicycle racer in my twenties and thirties. Realized I had to keep pedaling to finish the race! I use that logic in everything I do.

I'm truly thankful for all the people that have helped me along this journey! I make sure I do the same for other people.

"You can have everything in life, if you help enough people get what they want." -Zig Zigler

Latest posts by Thomas Wallace (see all)

Free Weights VS Weight Machines

Something you need to keep in mind and never forget
is that when you exercise, you are training for
life. You still may spend an hour a day in the
gym, although that will still leave another 23 hours
or so for your muscles to function without using
any fancy equipment.

Whenever you do any type of exercise, the movement
of your body during the exercise is known as the
range of motion. The more difficult the range of
motion is, the more effective the exercise will be,
because your body has to work twice as hard to
perform the movement.

Take for the instance the classic dumbbell bicep
curl. If you aren’t familiar with the exercise,
it is performed by standing up straight with your
palms facing forward, and a pair of dumbbells held
down by your sides. You’ll contract your biceps
to bring the dumbbells up to your shoulder height,
then repeat the exercise as many times as you wish.

Using that same movement for exercise on a bicep
curl machine, you should sit down, brace your
upper arms on a pad, grasp 2 handles that are in
front of you, then perform the same movement as
above to move the handles in an upward motion.

Now, looking at the muscle contractions in this
exercise, you are contracting essentially your
biceps if you are using the curl machine, and
that is pretty much all you are doing. When you
use the machine you are sitting down, which will
limit just how much your shoulders give. The
machine has several muscles used in this
exercise limited to the biceps, as well as
the muscles in your forearms and fingers.

Most of the time, when using machine weights, you
will always be limited as to what type of exercise
you can perform. You must always follow a strict
procedure, which is pretty much the same with
free weights. Unlike free weights, machine
weights offer a certain degree of resistance.

One of the best thing about free weights is the
fact that you move a little chuck around to
select the weight you want to use. Instead
of dragging it over to your exercise area,
you simply select it on the machine. When
you are tired during a workout, this can be
a blessing.

A lot of people argue in the fact that free
weights are the best for your body. While this
is normally true, many people out there feel that
machine weights are the best. There are pros
and cons with both machines, although free
weights have been around a lot longer and have
been proven time after time to achieve dramatic
results.

Body builders for example, have used free
weights over the years to build very impressive
bodies. If you ask most of them about machine
weights, they would probably laugh at you and
tell you that you need to quit joking around.

In a nutshell, free weights will use more of your
muscles than the machines do, which makes them
more effective overall. This doesn’t mean
that the machines are a waste of time, as they
offer some great advantages. In some cases,
it is best to stabilize the muscles that are
being used in a movement, which is where machines
are the best to use.  (Especially if you’re older.)

The decision on which to use for you should be
based on what you hope to achieve with lifting
weights and where you plan to use the equipment,
such as home or at a gym. Both systems are
great for your body, although the free weights
are best to use if you want the best possible
workout, and always ensure that your muscles
are getting the right workouts they need.

We Are Closer Everyday To A Cure For Cancer! 

Thomas Wallace, Cancer Survivor

 

Don’t Sweat the Small Stuff – How to Get Rid of Stress in Your Life

Thomas Wallace

Teacher, football coach, online marketer and cancer survivor. Degree in Business Management and an advanced degree in physical education and athletic psychology and exercise.

"What doesn't kill you makes you stronger." Avid bicycle racer in my twenties and thirties. Realized I had to keep pedaling to finish the race! I use that logic in everything I do.

I'm truly thankful for all the people that have helped me along this journey! I make sure I do the same for other people.

"You can have everything in life, if you help enough people get what they want." -Zig Zigler

Latest posts by Thomas Wallace (see all)

How to Get Rid of Stress in Your Life

Some stress is actually desirable – you probably don’t want to get rid of the reflexive stress that causes you to jump out of the way of a moving bus, or that Man sitting at his computer under stressstress that gives you the energy to meet challenges in the workplace or home. But the kind of stress you may want to get rid of is the chronic, wearing type of stress that may be having a negative effect on your health.

Here are some tips on getting rid of the bad stress in your life.

1. Don’t sweat the small stuff

You may have heard this saying before, but there’s a reason why it gets repeated. stress free signing pointing to the rightKeeping a healthy perspective about how important or unimportant certain things are can go a long way toward relieving stress. Stop and think about whether or not something is going to matter in ten years, five years, or next week!

For example, if you find the enormous load of laundry that never goes away stressful, think about whether it will make a difference in ten years whether that laundry is washed today or on some other day.

2. Adjust your lifestyle

It’s one thing to deal with stress that’s already in your life; it’s another to prevent it. Try making some changes to reduce stress before it happens. Some people stress bomb explodingfind it helpful to make a schedule – instead of looking around and seeing more than you can do, make a realistic plan to get it done.

Things that need to be done seem less overwhelming when you know you are working on them. And on the days when you are not tackling that particular thing, you may feel more like you deserve or have “earned” a break, since you worked on it yesterday and will be working on it again another day.

3. Practice deep breathing

This can go into actual meditation if you like – meditation is said to relieve stress, too. But if you just want to practice deep, slow breathing, it can help relieve stress.

man practicing deep breathingBreathe slowly through your nose and imagine filling up your whole middle with air; then release it slowly through your mouth. Repeat a helpful phrase or imagine a restful image while you do this, if possible. Some sources say this helps release toxins, too – they say that stale air left in the lungs may make you more prone to disease or infection.

4. Turn it off

Take some time to turn off the news, your cell phone, the radio, your land line telephone, and the computer. Sometimes, our sources of stress come from stress wiped out!hearing about the suffering and difficulties of others. Hearing the news during the day or, perhaps worse, right before bed may add to your stress. Try turning off these sources of information for a little while each day.

Have An Incredible Day!

Thomas Wallace

Healthy Stress vs. Unhealthy Stress

Thomas Wallace

Teacher, football coach, online marketer and cancer survivor. Degree in Business Management and an advanced degree in physical education and athletic psychology and exercise.

"What doesn't kill you makes you stronger." Avid bicycle racer in my twenties and thirties. Realized I had to keep pedaling to finish the race! I use that logic in everything I do.

I'm truly thankful for all the people that have helped me along this journey! I make sure I do the same for other people.

"You can have everything in life, if you help enough people get what they want." -Zig Zigler

Latest posts by Thomas Wallace (see all)

Healthy Stress vs. Unhealthy Stress

The phrase “healthy stress” may seem like an oxymoron, but it’s actually a reality. Stress is inescapable; everyone feels some stress at some points throughout their Controlling stresslives. Our bodies are therefore equipped to handle certain types and amounts of stress. We can even benefit from it.

So what is the difference between healthy and unhealthy stress? What makes stress healthy? Here are some things to think about regarding stress and its role in your health.

Healthy Stress  (Eustress)

The Great Motivator

Without stress, not very much would get done. Stress is what drives you to teach your kids proper behavior, to earn money, and to pay your bills on time. It is what keeps you on your toes in a football game or when catching your tumbling toddler. A certain amount of stress about traffic accidents motivates you to drive safely.

Reaction Time

Did you feel stress when that person cut you off in traffic? The stress response was partially responsible for your quick pressure on the brakes! Stress can motivate us into quick, sometimes life-saving action. In the case of an emergency, one of your stress hormones – adrenaline – kicks in, and prompts you to act quickly and sometimes with remarkable strength.

Endorphins

Endorphins are the “feel good” neurotransmitters. When the body is stressed or types of stress in pain, its natural pain relievers are released in the form of endorphins. Exercise is a healthy way to bring this kind of endorphin-releasing stress onto your body. While you should not exercise to the point of unbearable pain, it’s okay to “feel the burn” and push yourself a little. Massage therapy and acupuncture can also stimulate the release of endorphins.

Other Health Benefits

Experts are finding anti-tumor activity in people who undergo healthy stress, indicating that healthy stress stimulates the immune system.

Unhealthy Stress (Distress)

Constant

The unhealthy type of stress is constant. You do not return to a normal energy level after it has passed. Unhealthy stress can take the form of constant worry, depression, and exhaustion. It can cause weight gain as well due to the release of cortisol, the “stress hormone.”

Immunity

Continual stress weakens the immune system. That can leave you more susceptible to everyday illnesses and more serious problems such as cancer. (As a cancer survivor my doctor and I both believe this was the main contributing factor in my diagnosis!)

Don’t Sweat the Small Stuff

People who are chronically stressed usually worry about common, everyday things over which they have no control. These are the kinds of things that are REDUCE STRESS written on notebook papernot going to go away, such as paying bills, keeping the house clean, and so forth. Once one set of worries is tackled, another set comes along. Accepting these annoyances as part of life can go a long way in helping you cope with unhealthy stress.

Have A Great New Year!

Thomas Wallace