Cope with Depression

Most people with situational depression get completely better about six months after the stressful event. For many, coping skills learned in treatment can become valuable tools to help them face the future.

The Pros of Protein

Snacks containing protein, like eggs or low-fat cheese, can help you feel more full by stimulating production of cholecystokinin, a naturally occurring appetite suppressant.

Just Say No

You aren't Superman - or Supermom. You don't have to do it all. Remember that it's okay to turn down a volunteer project or let the dishes sit for a few hours. Sometimes you need time for yourself, even if just for a walk, a crossword puzzle, or a favorite TV show.

Cancer Prevention

According to the American Institute for Cancer Research, a diet rich in fruits, vegetables, and whole grains may prevent certain types of cancer, particularly colon, esophageal, kidney, and pancreatic cancer.

Plan to Fight Stess

Worried about things that might happen? Try to write out a plan of action related to your worst-case scenario. Whether it works or not, you'll reduce your stress levels by knowing how you'll respond.

Ease Travel Stress

Alleviate the stress of lost luggage by always packing your essentials in a carry-on bag, including medications, a change of clothes, and a few basic toiletries (remember the three-ounce limit on liquids in carry-ons).

Write It Down

To avoid tossing and turning at night over the stresses of the day, set aside 15 to 20 minutes before bed to write down tings that bothered you throughout the day. Even if you tear it up and throw it out, getting it down on paper will help free you from thinking about it before sleep.

Try Holistic Care

Holistic psychology combines talk therapy with alternative HEALTH care practices, such as dietary changes, nutritional supplements, exercise, biofeedback, meditation, and self-hypnosis. The goal is to improve physical and mental HEALTH and create a more enjoyable and productive life.

Take a Mental Vacation

Can't get out of town? Listen to a relaxation CD, look out the window at a pleasant scene, look at pictures from a happy time, or just take a walk to help your mind take a break.

Coffee Basics

They're tempting, but watch out for fancy coffee drinks filled with calories. Switch from a Frappuccino to regular coffee and lose100 calories or more.

Get Schooled

It's time to go back to the classroom. Sign up for that ceramics or pastry class you've always wanted to take. Study French, astronomy, or art history. Learning something new fuels your creativity and keeps your mind sharp. It's fun, too!

Book Ahead

Next time you're leaving your hair salon or doctor's office, why not schedule your next appointment? It will be one less call you'll need to make a few weeks down the line, and you'll get a prime time slot.

Embrace Your Weight Loss!

Let’s face it, weight loss is never easy. That doesn’t necessarily mean that it can’t be inspiring. It is extremely important to approach losing weight as a positive, life-changing experience. You're reinventing yourself. Educate yourself about the benefits of exercising, and push yourself to try new and HEALTHY foods. If you approach weight loss in a positive way, you will only see positive results! Keep working hard, and I know you will LOVE the new and HEALTHIER rock star you've become.

Amazing Arms

Concentration Curls: Hold a dumbbell in your right hand and sit on the edge of a bench or a chair with your feet a few inches wider than your hips. Lean forward from your hips, and place your right elbow against the inside of your right thigh, just behind your knee. The weight should hang down near the inside of your ankle. Place your left palm on top of your left thigh. Exhale and bend your right arm, curling the dumbbell three-quarters of the way up toward your shoulder. Hold for a beat, then inhale slowly, lowering the weight, and repeat. Do a complete set (10 to 15 reps) on one arm, then switch to the other. Note: The concentration curl really helps isolate the biceps by taking any assistance from the back and shoulders totally out of the equation. Be careful not to cheat by leaning back for help when you are lifting the weight.

Office Parties and Birthdays

There will always be a birthday or holiday party or a generous co-worker who brings or bakes goodies for others at your company. This doesn’t mean that you HAVE to indulge! Bring other snacks with you to work. Keep some fresh fruit in the refrigerator (if you have one), or stash some 100-calorie almond snack packs in your drawer for times when you are tempted. Think about all the calories that you burned at the gym that morning — is it really worth it to add them back to your body? Get distracted and strike up a conversation with a co-worker, go for a walk around the block, brew some herbal tea — basically, do anything you can to shut up the little voice in your head that’s telling you to eat!  If you just remember how much time and effort goes into burning off those junk foods, you'll stay far, far away!

Sleek Shoulders

Small muscle groups like the rear delts can't handle a lot of stress, so this won't be the move where you impress others by dropping huge dumbbells to the floor after a set. In fact, don't be surprised if you have to start with very light weights — within the 3-to-15-pound range. Progress, measured by both amount of weight and number of reps, might seem slower than with major muscle groups like the quads. Don't get discouraged or drop these exercises from your routine. Remember, you are striving for a HEALTHY, balanced physique.

Do Dynamic Stretching

The best kind of warm up before a tough workout is a few minutes of cardio (such as jumping rope or jumping jacks) followed by dynamic stretching. We were taught years ago to sit or stand and stretch one muscle group at a time. Contrary to popular belief, this kind of static stretching — which helps prevent muscle soreness and improves flexibility — is best performed AFTER a workout, when your muscles are very warm and loose. In the past several years, fitness experts have discovered that there is a much more effective and healthy way to stretch BEFORE a workout: the dynamic stretch. Dynamic stretching is basically stretching with motion, so your body gets a chance to warm up the muscles slowly and in a functional way. It's a 1-2-3 punch: You warm up your body, get your heart rate up, and stretch all at the same time! Do them on a level surface for a total of about five minutes before you begin your workout. You will notice that with time the exercises will become easier and they will help improve your coordination, flexibility, and balance. High-Knee Walking and Trunk Rotations are some good ones to try!

Remember Portion Control

For many of us, portion control is a BIG issue. We eat until we are stuffed, not until we reach a feeling of satiety. Unfortunately, eating yourself into a food coma can lead to weight gain and possibly resistance to leptin, the hormone that tells the body it’s full. I want you to eat every four hours — breakfast, lunch, snack, and dinner — to keep your blood sugar steady. It might also be helpful to stock-up on portion-control plates and bowls — you will be less inclined to take larger portions of food, and will probably realize you are full after a smaller serving than you are used to! Just remember that you don’t need to fill those large plates; your body will be function just fine with a smaller serving, and when you fit into those skinny jeans again, you'll thank yourself!

Don't Peel It

When you eat fruits and vegetables with the skin on, you're getting more of their high-fiber energy boost.

Blueberry Power

Blueberries are a terrific source of antioxidants, natural compounds that are thought to decrease inflammation, guard your cells against damage from free radicals, and reduce the risk of heart disease, stroke, Alzheimer's, Parkinson's, and certain cancers. They're just as good for you frozen as fresh.

Enjoy Avocados

Avocados are delicious mashed into guacamole or sliced and added to a salad. Plus, they're packed with omega-3 fatty acids — essential acids known to reduce stress, boost concentration, and improve mood.