-womansMD in the news -Micromanage your stress -A healthy weight with the rule of threes
womansMD IN THE NEWS Read an articleabout this website and the practice from "Physicians Practice Digest" (published by Johns Hopkins University).
MICRO-MANAGE YOUR STRESS (Work on these little things, and the big things may fall into place more easily.)
1. Minimize multi-tasking:
Instead of filling up momentary down-time with mental planning or tying up loose ends, take advantage of the chance to breathe deeply, put your feet up, and close your eyes for a minute. A corollary of this: Just eat when eating. Savor the food, not your unfinished business.
2. Don't be afraid to put things on hold . . .
. . . even for a moment. When tension mounts, stop what you are doing, breathe deeply, close your eyes, and imagine a peaceful, calming scene in your mind. If you don't have the luxury of interrupting the task, take time to acknowledge its completion when done, before moving on. It only takes a few seconds.
3. Take opportunities to relax when they present themselves:
In a traffic jam or a long check-out line? Become one with the world, not against it. Appreciate the wonders of nature and marvel at its little miracles we usually ignore every day. At other times, take a nap if you are tired. Fill that half-hour after work with exercise before dinner.
4. Acknowledge your body's signals:
Learn to recognize when your stress level is high. Be conscious of jaw tightening, a furrowed brow, or whatever special sensations are expressions of tension. Focus your relaxation energies on those areas, breathe deeply, and feel the uncomfortable sensations dissolve away.
A HEALTHY WEIGHT WITH THE "RULE OF THREES" If you are interested in losing some weight or just maintaining a healthy balance, try this. I have combined 3 suggestions which make sense to me:
1. Exercise at least 3 times a week. This would involve some "aerobic" activity that gets your heart pumping and your clothing sweaty.
2. Over the course of each day, try to consume no more than 1/3 (about 30%) of your calories from fat. This is easy to calculate, now that nutrition charts are on almost all packaged foods. At the top of the chart, look at the total number of calories per serving. Then look nearby at the number of "fat" calories. If the number of "fat" calories is 1/3 or less the number of total calories (divide the number of total calories by 3 to find out) you have made a good choice.
Let's say you splurge and have something with more fat. (It's OK, the important thing is that you realize it!) Just think of how the tally board should look at the end of the day, and make a low-fat item your next choice.
3. Lastly, leave 1/3 of your portion ON THE PLATE.
If you find all 3 suggestions too difficult to start together, choose one and see how it goes before adding the second, then, finally, the 3rd. I hope this helps.