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Friday, February 24, 2006

10 ways to beat stress!!

We have access to time- and labour-saving devices beyond the dreams of any previous generation. Yet poor time-management skills and resultant stress seem a more common problem than ever before. Do you recognise yourself in any of these common patterns? Feel overwhelmed by the pressures of modern living Can't say no, Difficulty setting (and/or achieving) your goals, Can't switch off at the end of the day, Have problems finding time for the things and people that really matter, Repeated procrastination, Beset by interruptions, emergencies and deadlinesTry these top tips to beat stress.

1) One of the best ways of relaxing is to take some gentle exercise – 20 minutes every day or half an hour three times a week. Suggestions: take a brisk walk to work – even getting off the bus or train one stop earlier can help. Use an exercise bike while you watch TV or read a book. Take up a new (active) hobby such as dancing or swimming. If you have any form of heart condition, remember to check with your GP before you increase your levels of exercise.

2) Try meditating. The aim is to still your mental confusion and produce a state of calm which will relax your body and increase mental clarity. Sit quietly in a chair with your head supported and both feet flat on the floor. Close your eyes, take a deep breath and as you exhale focus on a word to suit your circumstances (examples: peace, love, calm). Breathe deeply several times. If you still find it hard to relax, imagine yourself on a beach in the sunshine – enjoy feeling the warmth of the sun on your skin, hear the lapping of the waters. The troubled thoughts of the day will try to force themselves into your mind, don’t worry. Just calmly put them to one side. Do this regularly for only ten minutes every day (more if you can spare the time) and you’ll soon feel the benefits.

3) If meditating is 'too much' for you, just spend some time each day alone and in silence. Research in Paris found that talking can send your blood-pressure through the roof! Silence and a good book may have a calming effect. 4) Laughter is one of the best ways to relieve tension – it exercises muscles in your face and abdomen and the bigger the belly laugh the greater the effect. Studies have shown that laughing can boost your immune system and even lower your blood pressure. Laughter releases endorphins, the body’s natural painkillers, which can increase your feel-good-factor. You may have to seek out cartoons or even think of silly incidents from your childhood to get you started, but make it a habit – and try and get workmates and family in on the act. You’ll all feel better for it. However if you really don’t feel like laughing don’t let that stop you – even fake laughter can have a beneficial effect as the ‘laughter’ muscles can’t tell the difference!

5) A glass of red wine in the evening may help you unwind - but don’t overdo it, restrict yourself to one glass a day for women or two for men!

6) Using a few drops of Camomile, Marjoram, Ylang-ylang, Sandalwood, Patchouli or Neroli essential oils in your bath at bed-time can help you relax after a hectic day. Make sure the bath isn’t too hot, as this could raise your blood pressure.

7) To help promote sleep, avoid eating late in the day – ideally allow three hours between your last meal and bedtime. When you do eat, make sure you’re sitting at a table concentrating on the meal in front of you, don’t snatch meals on the run, while working or watching television. If your posture is poor when you eat your digestive processes can be hampered, food may linger too long and sleep can be disturbed - let alone leaving yourself wide open to a range of digestive problems.

8) Learn to say 'No'. There are only 24 hours in the day. Be careful what you agree to take on.

9) Every day make some time just for you to do something YOU want to do. It could be reading, a lovely relaxing bath, a brisk walk or even something challenging that you’ve always wanted to do such as learning a new language. Any of these could help you feel better about yourself. Initially you may find you have difficulty setting aside ‘you’ time, so block out half an hour in your diary every day to give yourself permission! If you have a family, don’t feel guilty about this – the whole family will benefit when your stress levels are reduced.

10) Many people find they can rebalance their 'Wheel of Life' more quickly with the aid of a life coach.

To find out more about how coaching can help you with stress and time management, visit my website http://www.breakyourhabits.com . Contact me with any questions, or just request my free monthly newsletter to help you in various areas of your life, from "Keeping New Years Resolutions", going through the year - month by month - to "Christmas, A time For Special Relationships".

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Sunday, February 12, 2006

Smoking is a highly additive habit

Most people who smokefind it very difficult to quit. The reason that it is sodifficult to quit smoking is that the addiction is multifaceted: not only is there a physical addiction to the nicotine, but there is also a strong psychological component tothe addiction as cigarettes are both legal and in manysituations socially acceptable.

One of the greatest indicators as to weather your attempt to quit smoking will be successful is how mentally prepared you are. You have to truly want to quit in order to be successful, and if you try to quit without this mindset it is unlikely thatit will work.

A good way to motivate yourself - to get yourself to a point where you really and truly want to quit smoking - is to think of the health risks involved, and the many benefits of quitting. The health risks associated with smoking are well known, but ifyou are trying to quit it is a good idea to revisit them. Bysmoking, you greatly increase your chances of lung cancer andheart disease. As well as the increased risk of a premature death, you will also, as a smoker, be plagued with breathing difficulties. Another thing you should consider is that as a smoker you are putting others at risk through second handsmoke. It is a well known fact that second hand smoke can bevery detrimental to the health of your loved ones, especiallyover the long term.

Now, if you smoke there a good chance you're aware of these factors, and the knowledge can be fairly sobering. All is not lost, however, and in order to motive yourself to quit your should think about the immediate benefits involved if you stop. Almost instantly you'll notice that your sense of smell will improve. Smell plays a crucial role in the taste of food, andtherefore your taste sensation will improve considerably, andyou will find yourself enjoying food more. Also consider the money that you will save. Depending on where you live, cigarettes can be very expensive, and the general trend is that the price will continue to increase in thefuture. Even a fairly generous assumption of $5 a pack means that if you quit a pack a day habit you will save almost $2000 in the first year.

A great technique to motive yourself when you first stop smoking is to put the money you would spend every day on cigarettes into a jar, where you can see it steadily accumulate: even after the first week you'll have $35- enough to treat yourself to a nice meal. By constantly reminding yourself of the benefits of quittingsmoking you give yourself an important mental motivator: think of not only your own health benefits, but those of the people around you who suffer from second hand smoke. Add to this theamount of money you'll be saving, and it becomes hard tojustify a smoking habit. Quitting smoking is a win-winsituation, and thinking of it in this way will provide you withan important mental weapon in your attempt to quit.

Learn how to break any habit from top self help guru Lee Milteer.
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Wednesday, February 01, 2006

The Benefits Of A High Fiber Diet - This is a Good Habit!

Most of the time when trying to help people with their habits, especially bad ones. We focus on what you need to change. Take for example "smoking". Someone who smokes tends to think that they are addicted, when in fact the might actually just have a habit which is so ingrained that the can't control or even attempt to try to change it. In fact the are very scared to change their smoking habit. But it can be done. The following article talks about not trying to break a habit but instead of something you should want as a habit. Proper eating! This is probably one of the easiest changes you can make in your life. read the article and take from it what you can. Leave your comments and share your view.

If you are trying to change a habit that you just can't seem to do on your own. Take a look at Break Your Habits and get your copy of this amazing program by Lee Milteer.

Any ways on to the Article:

The Benefits Of A High Fiber Diet:
by: Naldo Camarones

Most people recognize the value in eating right. Following adiet that is low in fat and high in fiber has many benefits. Fiber is an integral part of the eating right puzzle. Intoday's fast paced world of a meal in minutes the important ofeating high fiber foods sometimes becomes forgotten. Eating foods that are rich in fiber is essential to the healthof your digestive tract. Fiber works in several ways to aidwith the removal of waste from the body. When you consume anadequate amount of fiber each day your body is able to processthe waste much easier. Fiber also works to soften stools andwith constipation being a concern of many people, this is veryimportant. There are many foods that are naturally high in fiber andincorporating these into your diet is a good idea. Whole grains are rich in fiber. These should be consumed eachday and include items such as whole grain breads and muffins,whole grain pasta and cereals. There are several deliciousbreakfast cereals that are high in fiber. Having a bowl eachmorning along with a slice of whole grain bread or a serving ofwhole grain pasta later in the day will greatly increase yourdaily fiber intake. Another group of foods that are good sources of fiber arefruits and vegetables. Not all fruits and vegetables are highin fiber though. Berries are an especially rich in fiber. Thisincludes raspberries, blueberries, strawberries andblackberries. Pears and apples with their skins left on canalso add to your daily fiber intake. If you prefer to add dry fruits to your diet than you'll wantto look at items such as dried apricots and raisins. Sprinklingthese in a salad or eating them as a snack is beneficial andcontributes to how much fiber you are eating. Vegetables can also be full of fiber. Many types of beans canadd a substantial amount of fiber to your diet. Adding redkidney beans to chili or dried beans to a soup is a tastymethod of getting your family to eat more fiber. Broccoli,green peas and spinach all contain fiber too. Eating one or twoservings of these vegetables each day helps you ensure that youare getting the fiber that your body needs. Another way that some people add to their fiber intake is topurchase one of the fiber rich drinks that are available. Manyof these drinks are designed to aid with constipation. They arenormally in the form of a powder and when the powder is added towater it becomes an appealing drink. For some people this is how they supplement their fiber intakeeach day. They consume the drink at the same time daily and ithelps them to remain regular. The added benefit is that theyare increasing their fiber intake in the easiest way possible. Fiber is important to your diet regardless of your age. Choosefiber rich foods that you enjoy and you will automatically reapthe benefits of a fiber rich diet.

About The Author: Fiber information and more of his work at:http://www.fiberzone.info/