“I’m here to Thrive, not to Survive.” C.F.

I’ve been reading a fabulous book called The Happiness Project by Gretchen Rubin. One thing that I read that’s very interesting is the idea of Spontaneous Trait Transference. Here’s what she says.:

In “spontaneous trait transference,” people spontaneously and unintentionally associate what you say about the qualities of other people with the qualities of you yourself. So if I tell Jean that Pat is arrogant or stupid, unconsciously Jean will associate that quality with me. On the other hand, if I say that Pat is brilliant or hilarious, I’ll be linked to those qualities. Ever wondered why people want to kill the messenger who brings bad news? Trait transference. So by being more generous and enthusiastic, I’ll be helping my own reputation as well as other people’s.

I think this is something we should all try to remember the next time we are tempted to gossip about someone. Any thought on this? Please drop me an email. I’d love to hear from you.

This information from a copy of a magazine article that my boyfriend gave me. He picked it up in the hosptial he works at. I think it’s from Natural Health magazine (possibly the February issue) but I’m not positive. Here’s what it says.:

1. Let the Sun Shine- Not only does vitamin D fight colds and even cut your breast cancer risk, it also boosts your mood and energy level. Thirty minutes is all it takes, whether you get outdoors or just open the blinds at the office.

2. Snack on Berries-Just 1 cup of strawberries has 130 percent of your daily requirements for vitamin C, the mineral that’s crucial for turning fat into energy. Without C, your body will use protein or carbs, which leads to lactic acid buildup in your muscles, making you feel slow and tired. (I eat berries every morning. I either throw blueberries in my morning smoothie or I put mixed berries in my greek yogurt. I always feel energized and happy after I eat them.)

3. Unleash your inner chocoholic-Ther next time your energy takes a nosedive, reach for a square of the dark stuff. Its flavanols fight fatigue and improve mental sharpnessm according to scientists at Northumbria University in Newcastle, England. Flavanols dilate blood vessels, allowing more blood to reaxch the brain-and that keeps you alert. You can also get flavanols from red wine, broccoli, blueberries, tea, and onions. (Don’t go crazy with the chocolate. Dark chocolate is great for you but it’s not low in calories.)

4. Lend a hand-You know how helping out just feels good? You actually get a “helper’s high”-a rush of pump-you-up endorphins that lasts for hours-when you volunteer, says Kimberly Kingsley, author of The Energy Cure: How to Recharge Your life 30 Seconds at a Time.

5. Take a Siesta-Great news: that quick nap you crave will help you beat the blahs all day long. A sutdy from Loughborough University in Leicestershire, England, found that a 20 minute afternoon snooze is more effective at combating drowsiness than sleeping in, and it actually provides a longer-lasting power surge than a small cup of coffee.

6. Walk it Out-Take a short stroll on your lunch break, and you’ll feel perkier and slash sleepiness. Turns out brief bouts of low-intensity exercise can increase energy by 20 percent and reduce fatigue by up to 65 percent, a study from the University of Georgia reports.

7. Press Here for Pep-To feel revived, give this acupuncture instpired move a try: lightly squeeze the pad of muscle between your thumb and index finger for 3 minutes. Researchers at the University of Michigan in Ann Arbor found that this do it yourself trick boosted alertness.

8. Straighen Up-Slouching makes muscles work harder to hold your body upright, which leads to fatigue, according to the International Chiropractors Association in Arlington, Virginia. Just 15 minutes of slumping strains the muscles in the back, shoulders, and neck. The next time you feel yourself start to slump, take a deep breath in, lift your head toward the sky, and roll your shoulders back.

9. Eat Oatmeal first thing-The magnesium in the this heart healthy grain breaks down glucose and turns it into energy. Top that serving with magnesium rich sliced almonds, and you’ve got a super fueled way to begin your day.

10. Strike a Pose (Yoga)-In Yoga, back bends are believed to stimulate your adrenal glands, revving you up, says Sara Ivanhoe, Health’s yoga columnist. The back bending action of poses like Camel opens the chest, allowing air to flow easily into and out of the lungs-keeping the brain awake.

Write a thank-you letter.

According to the May 2010 issue of Prevcention magazine, students who wrote letters expressing gratitud to someone special were happier and more satisfied with their lives (researchers at Kent State University found). Other research has shown that expressive writing may imporove immune, lung, and liver function; reduce blood pressure; and provide a greater sense of well-being.

A similar idea is to write down 3 to 5 things each day for a month that make you feel grateful. I often have clients do this one because I know it works from personal experience.  If you’re feeling down in dumps, the grateful exercise will get you out of it. Give it a try and let me know what happens. I’d love to hear some of your stories. Please send your stories to tracy@tracystanley.com.

According to the May 2010 issue of Prevention magazine, the way to reduce stress by 200% is by holding hands. Participants were asked to talk about a stressful event. Some participants held their significant other’s hand before speaking. Others did not. The blood pressure readings of those who did not hold hands were double of those of the hand holders. Their heart rates also rose twice as much.

I think all of you have begun to realize that I’m getting ready for the summer. That’s the reason for all of the weight loss tips lately. I just read something in the April 2010 issue of one of my favorite magazines, Natural Health. Here are the 5 supplements they recommend.

Ginger: Ginger stimulates metabolism by heating the body, helping it burn a few more calories a day. They recommend taking two 250 mg capsules twice a day.

Green Tea: Green tea speeds metabolism and it works really well in tea form. In other words, they don’t recommend taking it in supplement form. Stick with drinking your green tea.

Probiotics: Taking a probiotic supplement may help you burn more calories. Cynthia Sass, MPH, RD says to look for one with at least 5 billion live organisms per dose once a day. 5 billion live organisms. No wonder I’ve told it’s best to keep a bottle of probiotic supplements in the refrigerator.

Garcinia Cambogia (aka Citrimax): Simply put, it mhelps some people feel less hungry and it helps the body metabolize fats. Take a 250-500 mg capsule before every meal.

Gymnema: “Gymema helps keep blood sugar levels stable so that you can stick to meals without snacking. John Douillard who is an Ayurvedic physician recommend taking one 500 mg capsule three times a day with meals. It should be noted that Douillard believes in eating three meals a day. He has a number of books out if you’d like to learn more. I saw him speak live when I was going to school to become a health coach. He’s an extremely interesting man. One book of his that I like is called the 3 Season Diet.

For more recommended books, check out the reading annex tab on this site.

I’m generally not for diets. You can’t lose weight long term without changing your eating habits permanently. That being said, sometimes we need a kick start and I think this one from The April 2010 issue of More magazine is a good one.

According to the More article, one way to slim down is by severely restrciting calories ever other day.

“In a small study published in the American Journal of Clinical Nutrition, 16 obese people followed an intermittent fast: eating normal meals one day, then on the next day having only one meal (lunch), which delivered 25 percent of the calories needed to maintain their weight and activity level. “I expected that they’d over-eat on the non-fasting day,” says study author Krista Varady, PhD.  But they didn’t, and after eight weeks, the dieters lost 10 to 30 pounds. ”

“Alternate day fasting (ADF) reduced the subjects’ overall calorie intake. “When participants woke up and made a big breakfast, they couldn’t finish it-possibly because their stomachs had shrunk,” Varady theorizes. Ongoing research suggests ADF might also help moderately overweight people.”

The article goes on to say that this regimen is controversial and not to do it without a doctor’s ok (the same goes for any diet).  (I had to put the warning in.)

I’d also like to add that when I overdo it for a few days or a week, I go on a smoothie fast. The smoothies fill me up, clear up my skin, and give me a ton of energy. Sometimes I’ll do this for a day. Sometimes I’ll do this for a few days. This always gets me back on track. Remember to do what feels right for you. Always respect your bodie’s wisdom.

For more information and help with your own weight loss program, please email me a tracy@tracystanley.com.

Accoriding to the May issue of First magazine:

90% of women have cellulite. Celebrity dermatologist Howard Murad M.D.  says that massage is the way to go. “The culprit behind cellulite is hampered circulation, which causes toxins to accumulte and break down tissue,” he explains. “So kicking the blood flow into gear make a big difference.” For the fastest results, Dr. Murad suggests a two-pronged aproach: First, apply a moistuizing cream or oil to the problem area, then grip the skin and fatty layer beneath it and knead using small circular movements (as if working throiugh dough) to boost circulation. Next, drag your palm across the skin in long sweeping strokes toward the heart. This action stimulates the lymph system to flush damaging toxins for healthier, smoother skin.

Another method that I personally use is dry skin brushing.  Buy a skin brush made from vegetable bristles. You can buy one at any health food store or natural food market. Before getting the shower, brush all of your skin using circular motions. Start from your feet and work your way up. After the circular motions, brush in upward motions from the feet up towards the heart. Spend extra time on cellulite prone areas. This method goes with Dr. Murad’s theory about stimulating circulation. When you first start dry skin brushing, don’t over-do it and go too hard. Your skin isn’t use to it. As you do it more and more, brush more vigorously. If you do this every day, you’ll see a major difference in your skin tone. Your skin will glow. Also, you’ll feel energized and invigorated. Shower right after the brushing and your skin will tingle all over.

For more tips, please feel free to contact me at tracy@tracystanley.com.

One of my favorite magazines is called First. It doesn’t have the glitz and glamour of high end magazine like Health or Self magazine but the information in it is always useful. There are always great tips in it that I love to pass on to clients. Over the next week, I’m going give you a bunch of tips from the latest issue (May) of First magazine.

Today’s tip: Smelling the roses = Happier moods

Past research has shown that gazing at colorful flowers stimulates the brain’s production of stress-soothing alpha waves. But while you’re at it, be sure to inhale their scent. A recent laboratory study in the Journal of Agricultural and Food Chemistry suggest that breathing in fragrant floral compounds like linalool can lift mood by suppressing the body’s output of agitating cortisol and adrenaline. All it takes is a one-minute sniff.

“Your vision will become clear only when you look into your heart. Who looks outside, dreams, Who looks inside, awakens.”

-Carl Jung