Manage Stress Right Now!

Stress can escalate until your neck is sore, your heart is racing, and you feel completely overwhelmed. Stop the stress cycle with these 10 quick and easy tips:

# 1 ~ Take Deep Breaths. Breathe in through the nose and exhale through your mouth. Deep slow breaths at least 10 times...

#2 ~ Visualization. Close your eyes and picture your favorite place. Beach? Mountains? Island far far away? I like picturing myself walking on a beach smelling the ocean air..

#3 ~ Prioritize. Write down your top 3 priorities for the day and then the ones that if you can get to them great otherwise let those wait.. Don't think too far ahead..that's an easy way to get overwhelmed again!

#4 ~Relaxing music. I get so much more done while listening to good music! It puts me in a better mood and overall just makes me feel better.

#5 ~ Positive self-talk and avoid joy-suckers! Tell yourself positive thoughts (like, "I love my new haircut and now I can't wait to go out to dinner!" Steer clear of anyone that drains you emotionally or is continually whiny and dreary..Life is too short people!

#6 ~ Laugh at yourself! This is something I struggled with for so long and am trying hard to teach my children the value of being able to accomplish this. It's actually pretty fun to laugh at yourself! ;)

#7 ~ Choose stress-free snacks. Sugar can make you feel great during stressful times but when you crash you end up worse off than before. Choose high-protein snacks like nuts, yogurt, carrots or apples (add peanut butter to your apples and it's a double power boost!)

#8 ~ Change the channel or simply turn off the TV. The news is depressing so if you are going to watch TV choose a comedy or something light-hearted with a feel good ending.

#9 ~ Random acts of kindness. Nothing feels better than doing something nice for someone else.

#10 ~ Make your own happy hour. Give yourself a break and do something you love for an hour...reading, a walk with your dog, or a glass of wine with a good friend. ;)

A GREAT DIET with proven results!!

New science reveals a "super carb" found in certain foods that's helping women lose weight at an incredible rate and sends your metabolism soaring. It's called resistant starch and it helps prevent foods that contain it (like pasta and potatoes) from being stored as fat!

Resistant starch can do for you: you'll burn 30 % more belly fat!! You'll take in 50% fewer carb calories and you'll never feel hungry!! The super carb also stabilizes blood sugarto curb cravings and optimize energy. You need to consume at least 20 grams of resistant starch daily.

What I've learned: Resistant starch helps prevent foods that contain it (like pasta and potatoes) from being stored as fat. Most starches are broken down into glucose & released into the bloodstream into the small intestine. While digesti...ve enzymes promote digestion and absorption of nutrients they can't break up resistant starch molecules, so they are not converted into sugar. As resistant starch travels through the large intestine, it triggers physiological changes that improve your results with trying to lose weight.

The diet:

For best results, follow a moderate calorie diet that's rich in lean meats, healthy fats, fruits and veggies. Then consume at least 20 grams of resistant starch daily. Each of the following items has 5 grams per serving so pick 4 a day and let's see who loses the most!! :)

*1 med., slightly under ripe banana (mix w/ 1/2 cup each of frozen berries, yogurt, and juice
*1/2 cup cooked pearl barley (can add a little cinnamon and brown sugar)
*1 cup cooked plain oatmeal (layer with blueberries and mangoes) or mini choc chips and chopped dried cherries for a dessert
*1 small cooked yam (cube and stir together w/ cinnamon cooked apple slices and granola for a snack)
*1/2 cup cooked lentils (mix with chopped tomatoes, cukes, parsley, and a splash of lite italian dressing.
*1/2 cup cooked wheat berries (toss with spinach, feta, and a splash of lemon juice
*1/2 cup canned beans (can make salsa w/ black bea...ns & corn, red peppers and cilantro)
*1/2 cup green beans
*1 cup of peas
*1/2 cup long grain white rice (combine with some herb roasted mixed veggies)
*1 cup of red radishes 9I'd pass on that one lol)
*1/2 small cooked potato (saute some red peppers and onions
*1 1/2 cups bulger wheat (toss with italian parsley, salt, lemon juice and a little olive oil..YUM!)
*1 Ener G Brown Rice English muffin (no idea where to get these maybe whole foods) (top with some peanut butter and banana)
*1 cup cooked pasta (top with roasted chicken, grape halves, olive oil and fresh terragon.
*3/4 cup of hummus (combine with chopped tomatoes and onions then add some vinaigrette, serve on toasted sourdough

Ha-Maize flour is a 5-in-1 Fiber flour that packs 30 grams of resistant starch for every 1/4 cup!! I tried finding in the Fresh Market today and they did not have it but you can order it from KingArthurFlour.com

Better Anti-Inflammatory Medicine

20%

That's how much an exercise routine can DECREASE anxiety according to new research from the University of GA. Workouts that last 30 minutes or longer are more effective than shorter ones.

Take vitamins D & C

Calcium takes most of the credit for strong bones, but there are many other vitamins and minerals crucial. Vitamin C (also an incredible anti-oxidant) helps build the collagen matrix in the bone where calcium is stored; vitamin D helps move the calcium in the food we eat from the gut into the blood so it can be deposited into the bones. It's recommended that you take 500 milligrams of vitamin C and 800-2000 IU of vitamin D DAILY!
I offer both these supplements (among others) in isotonic form, which means the same fluid pressure as your tears, so you experience 90-95% absorption and are therefore getting the maximum benefit. Message me for more details or go to kellancduffy.com and click on Isotonix.

Treat yourself to a piece of chocolate at THIS time!

Dessert is not worthy to me unless it's chocolate! Having said that, the BEST time to indulge in that little piece of heaven is in the MORNING! Chocolate can be addictive because its theobromine activates the brain's reward center and triggers the production of feel-good serotonin. But when you indulge in the A.M., when serotonin levels are the highest, nixes your sweet treat's addictive quality. So go ahead and treat yourself!