Holiday Hiatus!

From Thanksgiving to Christmas, my Little Changes blog is taking a break!

Why the break?

1. My son and his wife are moving into our house TODAY before leaving for Uganda in late December!  They are going for 10 months to work with children in a sports ministry and with refugees and their children.  I admire them so much and I want to make this month with them as meaningful as possible.  (If you want more information on their Uganda work, visit JakeandKhara.com and click on the "Letter" tab.)

2. I am beginning my Masters of Social Work classes at USC this week and I just got my syllabi!  Apparently the first four weeks is the toughest and I'll be writing papers and reading text books like I haven't done in quite a while!  I like good grades so I am going to have to really focus on school work.

So in order to be a good coach to myself, a good student, and a good parent to my kids, I am going to "eliminate and concentrate" by focusing on those things over the next 4 weeks that require my utmost attention.  I encourage you to do the same!

Stay tuned! I'll be back before the New Year with a year-end post with a few little changes to give you the big results of a healthy body, improved relationships, and a productive life!

Be encouraged,

Becky

For more information or to register for any level in my 2012 Coaching Series (monthly, bi-monthly or weekly), click here.

3 Simple E's To STRESS RELIEF!

Dr. Rajita Sinha, Dirrector of the Yale Stress Center, in a recent interview with CNN Contributor Amada Enayati said, 

“Drugs like alcohol, nicotine and cocaine, and also high-fat, high-calorie comfort foods, are powerful modifiers of the stress system. They will change our stress pathways and affect the way our body is able to control our stress response. And so, after a period of bingeing, your body’s stress system eventually just wears out.

Your adrenal gland, which is responsible for releasing the stress hormone, becomes weak or sputters out. Then it doesn’t signal properly to help us cope. That, in turn, starts to affect us adversely - not just our biology, but also our emotional response.”

In this most informative interview, Dr. Sinha gave three little changes that every person (and family) can make in their daily lives to get the big results of reduced stress--a healthier body, more peaceful state of mind, and better interpersonal relationships.  She said, “We need to put greater emphasis on protective factors like sitting down with the family or exercising or putting away all the electronic devices.”

How can you implement these 3 simple stress-reducing “little changes” into your life this week?

Eat together.  Plan meal times with your family one day in advance.  Because most families no longer have the same weekday schedule due to increasing work commitments, ever-changing after school activities, or heavy business travel/traffic, it is unrealistic to plan to eat breakfast or dinner at the same time each day.  Having a plan for a regular "all family" meal should be made one day in advance. This gives everyone enough "lead time" to determine the cooking/grocery shopping/drive-time details in order for each family member make the "all family mealtime" happen smoothly.  Whether you eat "out" or at home, strive to provide your family with healthy foods and choices. Most restaurants cater to families wanting healthy choices--you might have to ask for healthy options then model healthy eating!!


Exercise regularly.  Regular exercise has SO many benefits--calorie burning, stress relief, cardiovascular improvement, weight reduction--yet most Americans struggle to do it!  If you would identify yourself as an irregular exerciser, here are a few tricks to making exercise a more consistent activity in your life:  

1. Have a regular exercise partner who will meet you at the gym or an agreed upon location (home, park, etc.). You will be more likely to workout if you have an accountability partner. 
2. Have fun. Add variety to your exercise.  Consider doing different routines or classes at the gym.  Try something new or crazy-for-you to do: dancing, boxing, or jump roping.  Variety and fun keeps you coming back!
3. Put a "workout backpack" in the trunk of your car packed with a bottle of water, pedometer, a pair walking shoes, towel, and bag of almonds. You’ll be ready to walk anytime you have extra time!

Electronically relax.  As the Dr. Rajita Sinha suggests, putting away your electronic devices as an immediate way to reduce stress in your life.  But be aware that putting away your electronic devices might result in withdrawal symptoms (physical anxiety). So take small steps toward this stress-reducing activity.  First, give advance notice to the people who might expect you to be in contact with them. Tell them that you are going to take an “electronic vacation” for an evening or a weekend.  If there is a reason someone might need to reach you in an emergency, give them a specific direction for reaching you (outside of the normal cell phone/text/email directions). Second (and I actually did this for 5 days), turn off and lock up your phone and/or computer and store them in a safe place that is “out of sight, out of mind.” Don’t "fire them back up" until a determined time.  Note: It might take a few hours (or even days) to decompress from your devices or overcome the temptation to retrieve your messages (every 3 minutes), but give it your best effort.  I promise, once you experience the peace and quiet (from lack of interruption), you’ll enjoy the quiet time--and probably increase your quality time with your love ones!

Apply each these “little changes” to your life this week and let me know if you were successful.  If you would like additional ideas, I've recorded a short audio clip on how to reduce stress with a few breathing exercises, click here.

Be encouraged,

Becky

info@beckytirabassionline.com

BeckyTirabassiOnline.com

25 Healthy Foods--Can you name them? How many do you eat?

So many Americans seem oblivious to the contents of what they eat or drink. (I know I've been there!)

Maybe it is as simple as this:  We can’t see our cells (nor do we read labels), so many of us unknowingly pump our bodies full of difficult-to-digest chemicals, dangerous-to-our-brains substances, or we’ll intake food portions that are disruptive if not destructive-to-our-body-systems (circular, digestive, etc.).

We maintain this casual “out of sight, out of mind” approach to eating and drinking until something happens to one of us or our family members.  

But we just can't be casual anymore.  Americans are facing epidemic health concerns related to food and drink.  Diabetes.  Poor circulation.  Obesity.  Addiction.  Circulatory diseases.  Illness that leads to repeated loss of work or missed school.  

How can we change America’s growing health problems one person, one family at a time?

Maybe it is as simple as this:  Begin today to make a few little, but significant, changes in your family's caloric intake in order to-to get the big results of improved heart-health, lowered cholesterol, and increased energy. 

Need help? Prevention Magazine recently compiled a list of 25 healthy foods and why they are good for you.  (Taking time to understand how your body works and what foods/fuel will make it work better is a huge step toward making better food choices.)

Here is this week’s “Little Change” Challenge:  Take a few minutes right now and jot down how many “healthy” foods you think are on Preventions “Top 25 Ridiculously Healthy Foods” list.  Then check off how many of those that you eat regularly.  Next, click here to compare your list with Prevention’s list. Finally, make a grocery list and add at least 5 of these delicious, superfoods to this week's menu.

And just for extra measure, share this information with someone you love who needs it!  

Be encouraged,

Becky

  

3 Little Changes for Reducing Daylight Savings Moodiness

Now that much of the nation has turned the clock back one hour, it is important to be aware that your body and its clock might experience an increase in moodiness.  This, in turn, can lead to eating more food (that leads to weight gain), withdrawing from social activities and losing sleep.  

Michael Terman, the director of the Center for Light Treatment and Biological Rhythms at Columbia University Medical Center, believes that less light can be “depressogenic.”  

Rather than give-in to "Daylight Savings Time Downers," consider implementing three little changes into your regular routine that will have big results:

Be Social.  Getting out and being with others will immediately “lift” your spirit.  But you can’t wait for people to invite you out.  Plan ahead -- two or three activities per week -- where you will be with other people: non-profit volunteering, indoor activities such as a weekly bowling league, or “closed” small group meetings with familiar faces.

Exercise Often.  Exercise releases endorphins--which make you feel better during and after the activity.  "My clinical impression is that regular aerobic workouts can markedly lift depressed mood in about 33% of patients," says Terman. "But if they don't keep it up, they quickly crash." Ideally, if you find an exercise partner who will meet you at the gym or at your house to workout together, you will be less likely to cancel your exercise and more likely to stay committed to the routine of working out (and enjoying its benefits), even when you don’t feel like it.

Breathe Deeply.  Besides the immediate distraction that concentrated deep breathing provides, there is also a physiological effect upon your vagus nerve:

“The vagus nerve is a very complex and widespread nerve that not only lowers heart rate and can lead to more relaxation, but also has branches that go to the face and [voicebox]," says Tiffany Field, director of the Touch Research Institute at Miami University.  “Under stress, the heart beats faster and blood pressure rises. The vagus nerve sends the opposite message.”


Begin today to make these 3 little changes so you can make it through the next few months with less moodiness!


Be encouraged,


Becky