Good-bye (for Now)

Hello everyone!

It's been a good long while since I posted anything on this blog and this time I have a really great reason (not an excuse as usual). For about 6 months I actively searched for a new job doing research in my field of interest (medical research/drug discovery). Then, by God's grace, I got a job offer from a very great employer, Southern Research Institute. I took the job and will be starting next week!!!

However, taking the job meant moving from Knoxville,TN to Birmingham, AL. Below you can see my journey:

Needless to say, I've been busy the past few months looking for a new place to live and moving to said new place, so I haven't had the time to write anything interesting or useful. Upon further reflection, I don't think I will have any time to write much of anything now either as I will probably need to focus all my time on my new job. That is why this post will be my last blog at least for a little while. When and if I do return, however, it will probably be under a new heading and possibly a new email address. 

I just wanted to take the time to thank everyone who read or viewed my blog. It really meant a lot to me that people read my work and appreciated it. Hopefully, once things calm down,  I will have time (and a proper WIFI connection) to post more blogs specifically what it is like to be "all VOL in AL". 

Thanks again and God bless!! :)

Running: The Benefits

Hello again! It seems like I haven’t written in a while, but I have been busy writing elsewhere. Applying for jobs and finishing up publications takes a lot of work!

Anyway, today I’m going to continue the focus on running by sharing some benefits of running that you may or may not have heard. Of course, I’m sure there are lots that I've forgotten, so as always I love feedback! 

Running: The Benefits

• Studies have shown the health benefits of running to be tremendous, reducing your chances of everything from the common cold to many types of cancer. Moreover, it is said to be among the best aerobic exercises for physical conditioning of your heart and lungs as running helps ensure the efficient flow of blood and oxygen throughout the body.  
• Running, for many, is also a great stress-reliever. I personally tend to stress out before, during and after running, but I’m not ever normal!  Additionally, it may help to relieve mild depression as studies show that healthy adults who exercise regularly are generally happier than those who don't.
• Many people run because they like to socialize and be part of a running community. Running clubs and charity training groups give people the opportunity to meet and train with other people and hopefully, form friendships. Some runners even participate in local events or travel to race destinations with their running buddies.
• Running helps you improve your fitness, endurance and stamina all while increasing bone density. Back off osteoporosis!
• Last, but at least (in my opinion) is running for weight loss. As one of the most vigorous exercises out there, running is an extremely efficient way to burn calories and drop pounds; average is about 100 calories per mile for a 150-pound person (find an exercise calculator to estimate for your weight). Running helps to build muscle mass too causing your resting metabolic rate to increase allowing you to burn more calories faster.

I know it was short, but hopefully sweet! Below is another great resource I found that lists running benefits. 

Are You a Runner?

Hello again! Today I’m going to continue the focus on running by expounding on the different classifications of running. I would say that most if not all runners don’t fit just one category, but at different times can be one or the other. Read more and see if you agree or disagree. As always I love feedback!  

The definition of running can vary depending on who you ask. Some people see it as a sport, others transportation, or for those like me, only something they'd do if they were being chased by elephants or wanted to lose weight for a wedding!

Another question that may be asked when the topic of running arises is, “Do you run or do you jog?”  Well, what's the difference? Most people would say that jogging is just a slow form of running. Others believe your motivation is the key to defining yourself as a runner. I think that if you enjoy running enough to run, you're a runner regardless of how fast you are or if you just started running. Would I classify myself as a runner? No. I don’t do it near often enough, nor do I actually enjoy the process of running.  If anything, I would be a disgruntle runner who is very slow, but can go for a long time :)

I have also learned that running can be classified by types of running. These below are the forms I found for most runners and more information can be found about running and its classifications at Active.com, Runner’s World, etc. 

Casual Running

The majority of runners run casually for the physical as well as the social and mental benefits of running. You don't need any fancy equipment, it's inexpensive, and you can do it almost anywhere.

Treadmill Running

A great alternative to running outside, treadmill running is usually easier than outdoor running and can be gentler on your joints. Most treadmills allow runners to change their pace, incline, and resistance so they can simulate outdoor running and vary their workouts to prevent boredom. Moreover, given access to a treadmill, this can be done regardless of the weather conditions. I fall into this category for many reasons, none of which have to do with weather, but that’s a topic for another day!

Race Running

Some runners enjoy the thrill and competition of participating in races. Most people enter races not to win, but to set a personal goal and achieve it. While I have participated in many 5K races, I haven’t actually trained for the events. I have debated many times to train for a race only if I could run around Disneyland dressed as a princess! May be that can be my goal for the summer?  

Trail Running

For those who love to enjoy the great outdoors, trail running is an option. Trail running usually takes place on hiking trails of varying terrain, so runners may find themselves sidestepping roots, scrambling up rocks, running through streams, or traversing up steep hills.  If you like that, great for you! I’ll get my scenery from the TV monitor in front of my treadmill; watching Game of Thrones will working out is motivation enough for me :)

Thanks for reading! In the next update, I will cover the benefits of running and much more. Have a great day :)

Need some new running gear? Check out these items!

A Time to Celebrate My Active Self

Hello again! It’s been a long while since I last updated my blog and discussed my goal to start running. Well, I am pleased to say that I have been running and working out more often and am also happy to report that I've lost 12 pounds as a result!!

To mark my achievement and to get some new workout clothes, my friend joined me in participating in another Old Navy Sample Share. In case you haven’t read any of my previous blog entries about sample shares, I will tell you a bit about what we do.  I’m a member of Crowdtap, “a collaborative marketing platform which allows marketers from a variety of brands ranging from Old Navy to McCormick’s GrillMates, to unlock real value by partnering with their most engaged consumers.”  The consumers benefit too by testing and rating new products. Members can also pass the love along by contributing to their favorite charity!

One of my favorite participating brands is Old Navy. I have had the privilege to take part in many sample shares, three of which have been specifically for active wear.  For the sample share, I and my guest were given coupons for the products to be sampled, an active top and bottom. This was a really great deal! I was pleasantly surprised when my receipt stated that I had saved over $70.00 and not once did I have to open my wallet!  Below are some pictures of our spoils :)

Later this week, I hope to write again, this time focusing a bit more on running and to share what I've learned during my research on the topic. As always, thanks so much for reading and I would love to hear about what’s going on in the lives of the readers (almost 1000's views!!!!!!!!!). 

  

Have a great Memorial Day Weekend!

The Best Things in Life are Tees

It’s that time of year again when Old Navy asks selected Style Council members to participate in a sample share. This time, my friend and I sampled the Women’s Best Tees in 2 styles: vintage and perfect. 

My free tees. The pink is vintage style, while the red is perfect.

I’m very familiar with Old Navy tees as my closet is full of them, but I was super excited about to get more as I need smaller sizes. It may not be reflected on the scale yet, but I know I’m toning up and losing fat. The last time I purchased tees at Old Navy I bought an XXL. This time, I came home with an L and that fits comfortably! Also, the last pair of pants I modeled for Old Navy was a Sweetheart shaped size 22 and this time I showcased a size 18 in the Rock Star cut! I’m not where I want to be yet, but every day I’m getting closer :)

August 2011: size XXL shirt, size 22 pant

April 2013: size L shirt, size 18 pant

The important stuff:

Our Old Navy store (Washington Pike, Knoxville, TN) was very well stocked and the sales staff was helpful in answering questions.  They were very surprised to see our Style Council vouchers as they hadn't seen them before; I guess there aren't many of us in East Tennessee.

My friend and I had a great time mixing and matching different looks with our tees. We were able to create several looks based around a simple basic tee. My favorite look of the day on me was a ¾ length sleeve coral tee paired with a colorful scarf and a pair of black Rock Star pants (picture above). I really loved the soft feel of the tee and the stretchiness of the pant.  Pelagie’s best look (in my opinion) was what I called PhD prep! She paired her jeans with a floral button-down top layered under a basic white tee.  To complete the outfit, she added a cropped denim jacket (picture below)!

Perfect PhD Prep!

My only complaint (and it really isn't a complaint) is the choice of only 2 styles of tee. Many of the tees we found didn't fit into one of these categories, so we could get those with our vouchers.  I specifically had to ask the associates which tees qualified and which ones didn't.

Overall, we had a great time shopping! I can’t wait until the next sample share. I could really use a new pair of pants (hint, hint)!

My Next Challenge

Hello again and happy day after Easter! I hope everyone enjoyed the last series of blog posts.  For the next month or so (maybe longer depending on how things go) I've decided to focus my posts on running and the benefits/pitfalls of running. Now, I’m not a runner by any means, so I’m challenging myself to become one.  I did a few calculations (and you can too with any online exercise calculator) about running.  At my current weight, if I ran/jogged for 1 hour I could burn 885 calories! That’s a lot more than I burn now during my normal exercise routine. Running/jogging for just 15 minutes a day I can still burn up to 221 calories!

Getting started will be the hardest part, so I did some research about that too. Here are a few tips that I was able to gather from a multitude of running experts.

• Weight training--specifically the quads and core; a definite must-do for runners.  I will share my routine in another post.
• Take shorter strides as that makes running feel easier. As such, you should be able to run faster and longer.
• Breathe correctly. Most runners follow a 2-2 breathing pattern: two steps while breathing in, then 2 steps while breathing out. You can also try 3-2 breathing.  3 steps while breathing in, then out for 2 steps. Figure out what works best for you.
• Eat more. You’ll get fatigued much quicker without adequate calories. You don’t have to tell me twice!
• Stretching. Do a run warm-up for about 5-10 minutes, and then stop to stretch. Also, don’t forget to stretch again after your run. Doing both helps prevent injuries, and who doesn’t need to stretch more?
• Follow the 10% rule. Only increase your distance by 10% each week. If you increase your speed quickly you are really prone to an injury. There have been multiple studies done proving that you are less prone to injury increasing your mileage by 10% each week.
• Start slow, and then pick up the pace as you warm-up.
• Wear the right shoes. This, I think is the most important tip. Go to a running store for your shoes. They’ll point you in the right direction.  I went to the store and consulted Runner’s World magazine for the best shoes. For me, the best pair was Nike Lunarglide 4! Ask the experts and try on your selection before you leave the store! You have to be comfortable or you will be miserable! 

·       

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I can’t wait to start this new challenge! Stay tuned for what I know will be both fun and fitful! 

Here I Go!

Reaching the Finish Line

So, I Googled "finish line" images and this was the first result. That's me after my first AHA Heart Walk!

Well, my roll came to a halt on Thursday. I felt better when I woke up that morning, so I decided to workout. Bad idea.  I’m pretty sure I spent more time in the gym coughing than actually exercising. As such, I've been recovering; breathing treatments are now my best friend. While I haven’t hit the gym again this week, I have tried to be active by enduring some spring cleaning. My house now smells lemony fresh and bleach-y clean! The last few tips will be general ones that can easier be incorporated into your daily routine.  Read, and hopefully, enjoy!

42. Abandon your car. Walk or bike to work for a slimming commute. This is easier said than done if you live in a suburb like I do.  In those cases, try to park far away so that you have to walk to your work place. This tip really became a necessity parking at the University of Tennessee as the closest parking spots there are still 15 minutes away from everything!  This tip works well when shopping too :)

43. Eat breakfast. Those who enjoy a morning meal have been shown over and over to be slimmer than breakfast skippers.  This makes sense if you really think about it; you fast all night as you sleep. When you awake in the morning, your body is hungry and needs fuel. If you skip breakfast, by the time lunch comes you are ravenous.  Then, you tend to overeat. The later you eat, the less likely you are to work off those calories with daily activities and exercise.

44. Love a cow.  A report recently cited yogurt as a food most identified with maintaining a healthy weight.  You could try yogurt for breakfast paired with some granola and fruit, or blend it up for a quick smoothie. Also, drink more milk! Low-fat dairy consumption seems to speed weight loss. There are many healthy components to dairy foods one being CLA or conjugated linoleic acid. Many reports expound on the benefits of CLA (especially my senior thesis on the subject)!

45. Weigh in daily. For some, the scale is a bummer and a distraction for many. Others however like the daily feedback and accountability. I tend to forget this one just as much as I forget to update my blog. I like to schedule my weigh-ins just like anything else.  Try it, and see if you lose weight. Either way, do what works best for you :)

Beware Idle Hands

42. Get Creative. We all know the saying about idle hands.  Boredom is probably one of the leading causes for overeating. Fill in your free time with a creative activity that you enjoy. Try a new craft project, learn to knit or take a dance class.

I personally like to make my own jewelry and other crafty things.   Not only does that activity give me a creative outlet with something to do with my hands other than feed my face, but I also sell my creations for extra cash.  Talk about a win-win situation!  

Don’t know where to start? Check out local community centers or websites like Meetup.com to find an activity that sounds interesting to you. I’m a member of a few Meetup groups and I really enjoy trying new activities with a group of like-minded people.   Just recently, my ladies social group took a pottery painting class and I loved it! Here is a so-so picture of my treasure, a cupcake trinket box!

You may also want to look on sites like Groupon, Living Social, etc to view limited deals. I know for a fact that they have various deals for fitness and dance classes, so you could try out one of those. If you don’t like the activity, then you are out a few bucks instead of lots of money. My friend and I actually took advantage of a strip-aerobics class deal as part of a bachelorette party. The class only cost us $5.00 a piece and we really got a workout (and a new respect for how hard strippers work)!  

Whatever you do, have fun! Get creative and beware idle hands :)

Just a Little Reminder

41. Remind yourself to eat better. One latest study found that people chose better-for-them foods when they were prompted to "consider the healthiness" before digging in.

I do this by writing out a meal plan at the beginning of the week and sticking to it.  For example, at breakfast I have 1 cup of multi-grain cheerios with ½ cup of unsweetened almond milk.  Then, as a mid-morning snack, I eat a serving of yogurt and a serving of whichever fruit I have on-hand (this week it’s grapes).  For lunch, I choose either a Smart One or Lean Cuisine frozen meal and my afternoon snack is a granola bar (various kinds). To end the eating day, lately I've been taking my own advice and serving soup for supper.  And because I like sweets, I save room for a hot cup of decaf cocoa before I head to bed. I really like the idea of planning and packing my meals ahead so I don’t have to think (stress) about what I will eat and/or drink that day. I do the same thing with my weekly wardrobe but that’s another story!

My thoughts are that if I can eat healthy most days of the week, then I can eat healthy all the time. As you can read, I give myself plenty of food and indulge in my favorites without having to feel guilty about anything.  I know some people who eat the same things every day. I admit I can’t do that as I like too many foods to limit myself to just a few, but I choose to eat my favorite not-so-healthy foods sparingly and on the weekends. It works for me; see if it works for you!

Pair healthy eating with a healthy exercise routine and you will be well on your way to a better, fuller life! That’s what matters :)

Smell This

On a roll…let’s see how long it lasts. I only have 1 more week until Easter, so we shall see :)

40. Don't be smelly. Scented cosmetics make us crave the foods they remind us of, which ultimately makes us eat more, according to recently published reports.  I have to think this is pretty accurate as every time I use my cherry pie or pecan pie 3-in-1 (body wash, shampoo, bubble bath), I crave those desserts. However, I think is it better i.e. healthier to smell like pie every day than to eat it every day! Try this tip for yourself to see how it affects you.  Scented cosmetics, lotions, etc. may be affecting your eating habits without you even knowing it.  

The S’s Have It

The S's Have It

Say what you will, but I am consistent in my inconsistencies. Today’s tips are ones that I practice regularly and enjoy the most.  These are especially good to do when you are sick, but work just as well during times of great health!

Soups come in all varieties. Find ones that you like and Enjoy!

38. Soup-er Swap.   Have soup for supper.   Soup's high water content makes it a low-calorie and filling option. Just steer clear of the creamy kinds. Soup is also an economical option, especially if you make it yourself. Last night, I made 4 cups of an awesome beefy vegetable soup. Even with the cost of beef, the total cost for the soup per serving was under $1.50. Eating soup is another great way to get in multiple varieties of veggies into your diet. The benefits just keep adding up without adding to your waist line!

Spice Up Your Life! Try a new spice and see if you like it. You may surprise yourself!

39. Spice it up!  Cayenne pepper really can rev your metabolism, according to numerous research studies. I’m a fan of sneaking spices into my everyday meals.  When making the above soup, I added a couple of teaspoons of red pepper flakes to the broth; it gave the soup a real, but subtle kick! You can also add spice to your drinks. Spicy dark chocolate hot cocoa is a delicious and healthy treat.  Just a pinch can reap healthy profits! 

Cash Out

Be proud blog readers! I'm updating on the right day and before midnight! Here is tip #37. Just a few more to go before the Easter holy-days!

37. Pay cash.  Shoppers who pay with plastic (either debit or credit cards) are more vulnerable to impulse buys, which tend to be the fattening snacks you know you shouldn't have anyway. I don’t know if it’s just me or not, but if I’m craving fast food and don’t have the cash to pay for my meal that’s a signal for me to stop the impulse. Most people don’t even carry cash anymore, but I always like to have at least $100.00 per month in my wallet for emergencies.  That emergency could be anything, maybe even a fun treat! Not only will cash keep your health in check, but also your budget!

Fitness report: I haven't been physically able to workout due to illness, so I haven't updated my fitness report in a long while. I hope that before next week I will be able return to the gym and my beloved pool work-outs :) Let's hope my follow-up doctor's appointment goes well!!    

Veg Out or Go Nuts

Okay, so I set out yet again to be productive, but my students had other ideas;  I should know better than to want peace and quiet the night before a final exam. As such, there will be 2 tips tonight to make up for the missing post from yesterday. 

35. Veg Out. Fill two-thirds of your plates with vegetables. They have fewer calories (comparatively to other foods), are more dense (stay fuller, longer) and more nutritious (another definite plus) than any other type of food. This is hard for me (super picky about my food in general), but I'm working on it. I try to fool myself by adding i.e. hiding veggies in other foods like yellow squash in macaroni and cheese, or spinach on pizza. 

36. Go (Green) Nuts! A recent study found that dieters who snacked on shelled pistachios shed more pounds than those who ate other snacks, even though they contained the same amount of calories. I have to say I was surprised at this study, but I’m glad as these little green beauties are my favorite nuts. I pick the unsalted version for the best nutritional value, but if you don't have a problem with salt, get what you like. Expensive snack, but worth the money! 

Do You

On Saturday, I thought I was being very productive by writing all my remaining tips at once so it would be easier to update the blog. That, however, only works if you remember to do the updates…which I forgot to do on Sunday. As such, today (3/19/13) there will be 2 blog posts; one now (it’s about 1:00 AM according to my clock) and one later this evening.  

The title inspiration for this collection of tips came from a book I read recently. It was a story about a college freshman studying pre-medicine who gets discovered as a plus-size model. It basically chronicles her discovery of who she is and what she wants to become.  The best piece of advice she receives comes from her best friend, who tells her to just “do you”. Essentially, don’t try to be someone else.   Hopefully, these tips can help you “do you”.

33. Start a blog.  The weight loss blog is practically a literary genre where anyone can share their story.  Start one, and you aren't just losing for yourself as a blog gives you accountability to the readers.  My best advice should be, “start a blog and stick with it”.  I have a tendency to start a project and never finish it.  Maybe some of you are the same way…closets and garages full of projects started and left unfinished.  I’m the same way with a fitness regime. I start out on-fire, and then get burned out midway.  There’s always an excuse…no time, bad weather, etc.  Writing a blog can act as a personal diary so you can share your story/struggles and hopefully, get feedback and encouragements from others who may have went through or are going through similar situations. Your blog doesn't necessarily have to be just about weight loss, it can be about anything you want. You have a voice. Use it :)

34. Find a buddy. On the same vein as accountability, if you know someone is waiting at the gym for you then you are more likely to show up.  Having a friend at the gym with me really helped me start going to work out.  My friend and I started by going a few days a week to new classes at the gym to see which ones we liked.  With her, I didn't feel embarrassed to try the class or to “make a fool of myself” figuring out the gym equipment.  Having a friend to share in the experience takes what could be worrisome or painful into something that’s fun and enjoyable!! Can't find a buddy? Look into getting a personal trainer. Feeling adventurous?  Go to the gym, find someone else alone and make a new friend :)

Making Up for Lost Time (and Tips)

Have you ever felt like this at the gym?

I apologize again for the lengthy delay in updating the blog. It seems like my road of good intentions ends just as it begins. The end of February and the beginning of March seem like a blur now that we are almost half-way through the month!! That may or may not be due to the fact that for the best part of this month I've been on and off so many medications that I’m on a first name basis with the local pharmacist. It started with a simple tickle in the throat that has now manifested into a deep respiratory infection.  Nothing makes you feel more old than your doctor suggesting home heath come to your house to give you breathing treatments for a couple of weeks (I’m doing the treatments, just not the home care).    On that note, I've decided to dedicate Tips #15-32 to the topic of exercise and illness.

Let’s begin with the easy question, “Is it OK to exercise if you have a cold?” Here is the short (all be it long) answer.

Mild to moderate physical activity is usually fine if you have a basic cold and NO fever. Exercise may even help you feel better by opening your nasal passages and temporarily relieving nasal congestion. However, don't exercise if you have a fever, fatigue or widespread muscle aches. If you have a fever (mine topped at 103 F), refrain from exercising until your temperature returns to normal. A fever is a sign that your body is fighting an infection. You want to provide your body with the rest it needs to do this important work.

When in doubt, perform the “neck test”.  If your symptoms are above the neck, it’s generally considered safe to exercise; if your symptoms are below the neck, however, it’s best to rest.

• Above the neck: Symptoms that are above the neck include runny nose, nasal congestion, sore throat, and sneezing.
• Below the neck: Symptoms that are below the neck include chest congestion, hacking cough, body aches, chills, diarrhea, and upset stomach.

Let your body be your guide. If you have a cold and feel miserable, take a break. Scaling back or taking a few days off from exercise when you're sick shouldn't affect your performance. Resume your normal workout routine gradually as you begin to feel better. And check with your doctor if you aren't sure if it's OK to exercise.

Remember if you do choose to exercise when you're sick, follow these simple rules:

• Reduce intensity. Studies have shown that exercising at a low-to-moderate intensity level will not compromise the immune system or exacerbate the symptoms of a cold. High-intensity exercise, however, can have a negative impact on the immune system.
• Reduce duration. Your body is using its reserves to fight illness. If you must exercise, make it brief. This is not a time to build fitness; it’s a time to move your body gently to relieve congestion and maintain the fitness foundation you've already built.
• Get more sleep. Allow more rest time than you normally would. Exercise plus illness is a double whammy for your body, so give it time to recover by getting extra sleep.
• Drink water. Hydration is always important, but it’s even more critical when you’re ill. Drink more water than you normally would.

De-Stress for Less

I apologize for sounding like a broken record, but it’s been a rough couple of days. It started on Saturday night, but didn't really didn't hit its peak until early (too early) on Sunday morning.  I mentioned that I had been to the chiropractor for an adjustment on Friday, but I probably didn't mention that I felt worse afterwards.  After STIM (electrical muscle stimulation) and the adjustment, I really had some trouble breathing.  Seeing as that’s an essential activity, you can see the concern.

Don’t know what STIM is? Essentially, it is the elicitation of muscle contraction using electric impulses. The impulses are generated by a device and delivered through electrodes on the skin in direct proximity to the muscles to be stimulated mimicking the action potentials coming from the central nervous system, causing the muscles to contract. See, the trouble with my muscles is that they are always contracted, so contracting the muscles more and in new (not so fun) ways can be problematic.  This is what happened to me. All of the muscles in my chest and abdomen decided to stay contracted at once, which let me tell you is fun, fun, fun!

It started with the intercostal muscles. The intercostal muscles are several groups of muscles that run between the ribs, and help form and move the chest wall. The intercostal muscles are mainly involved in the mechanical aspect of breathing. These muscles help expand and shrink the size of the chest cavity when you breathe. Both the external and internal muscles are innervated by the intercostal nerves, which in my case are causing the trouble.

Next up was my diaphragm. Innervated by the phrenic nerve, the diaphragm also functions in breathing, so you can imagine my dilemma. The fun continues as the diaphragm participates in non-respiratory functions liking helping to expel vomit, feces, and urine from the body and by preventing acid reflux.

What can be done to relieve these issues? Not much actually. I guess I could have taken muscle relaxers, or some pain relievers, but medications just don’t work for me.  As such, I choose to do a stress cleanse to relax naturally.  I will share those tips with you now, so that you can see why I was away for a while.  

12. Unplug Your Tech Distractions

Detach from social media, blogs, and essentially all on-line activity for a full 24 hours; your friends, buddies, pins, whatever can wait one day. If the world ends, I’m sure your local news station will cover it.  Also disconnect your phone except for real person-to-person calls.  You can even set cellphone-free times where you put your phone away, or turn it completely off.  This tip can be really, really hard, but it can be totally worth the benefits.

13. Just Breathe

We all know that stress isn't just in your mind; it can take a toll on your body too. Focus on the key parts of the body (stomach, chest or shoulders) that are most affected by stress and adopt a relaxed breathing pattern. This breathing pattern helps to calm your nervous system almost immediately.  Start by breathing into your belly and inhale deeply. Breathe in.  Breathe out.  Repeat as necessary.  For your chest and shoulders, you can do roughly the same thing. Place your hands on your chest and inhale deeply. While your chest expands, keep your stomach flat.  Next, put your arms above your sternum and as you inhale, you’ll feel your shoulders go up and down. After a few minutes, the tension should dissipate. 

14. Aromatherapy

Combine rosemary and lime, lavender and orange, or whatever you like with water in a bowl or mug. Then, head to the shower or bath and place your concoction on a shelf near your head. The aromas along with the steam from the hot water will help you relax. Don’t have time for a nighttime shower or bath?  You can still enjoy the benefits of aromatherapy by putting the brew on the bedside table as you’re getting ready for bed, or put you mixture in a spray bottle to mist your sheets. Not a DIY person? Aromatherapies can be bought in most retail stores.