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Living better through Releasing Stress

Stop Worrying

Stop Worrying

Hi Folks,

Recently chatted with some college buddies about our busy days, family, and the topic
got around to how we relieve stress to be more productive, and just Live better.

Hope this helps you and please leave your ways of releasing stress so we may all learn.

The #1 Way to Chill Out and Relax? Exercise.
If you are feeling particularly stressed, at the very least you should get out and walk it off. Take a walk around the block and get your heart rate elevated. Do some sprints or pushups. Get active.

For maximum stress reduction, exercise frequently. It’s not just about doing something good for yourself and your body. One large study demonstrated that people who regularly exercise have lower levels of anxiety, depression and neuroticism[1]. In general, people who move about regularly feel better about the world and themselves. Even doing just 5 minutes of exercise at various times throughout the day has been shown to release stress AND improve energy too – a Win-Win situation folks.

Write Stuff Down

A Journal is your friend

A Journal is your friend

Make a list to keep track of what you need to do. We can only handle so much information at once. Sometimes, the burden of everything that needs to be done is just too much. What’s the default reaction? For some people it is to shut down.

Consider keeping everything you need to do organized with a list or, if you have something bothering you, write it down. There’re some great applications to help this too.

One study in the Journal of Psychology took a look at the experience of college students and their ability to cope with and manage stress through list making. The study determined that students who made lists perceived that they had more control over their time. The result? They were less stressed[2].

It’s all about showing yourself that you are in control. Make a list, and you will feel better if you’re stressed out.

Eat the Right Foods

Healthy Eating

Healthy Eating

It’s hard to prove that specific foods lead to increased stress. What’s easy to prove is that while you are already stressed, you tend to eat more food. Eating more could cause even more stress problems, especially if you have a specific nutrition goal.

Consider a recent study that tied eating behavior to stress levels. When stressed, 73% of the people in the study ate more food than they would have in an unstressed state, regardless of gender[3].

Don’t Be Afraid To Treat Yourself

Give Yourself a treat ~ a wonderful Life

Give Yourself a treat ~ a wonderful Life

This one is tied into food as well. An article published in Psychology & Behavior determined that stress and resultant overeating associated with stress is tied directly to the body’s reward system.

Here is how it works—you are stressed out so you eat, something your body sees as a reward, and your stress starts to go away[4]. Use this as a way to eat healthier.

refreshing Yogurt & Fruit Salad

refreshing Yogurt & Fruit Salad

For example, make a refreshing fruit salad, add some fresh yogurt to it. Take 5.. take a 5 minute break, while deep breathing, visualize yourself successfully completing a task…then…Reward yourself with that yogurt-fruit salad.

Don’t be afraid to reward yourself. It doesn’t have to be about food either. You can reward yourself with anything, you just want to be sure to let your body and mind understand that, as you complete a particularly stressful day or task, that you are going to provide a reward.

Enjoy Life !

Enjoy Life !

Here’s to Living a Boundryless Life !!

sources for further reading:


Manage Holiday Stress

Hi Folks,

Just some quick tips to help those facing a crazy busy holiday season that I’ve used to handle my busy consultant service, helping my wife with her business start-up,  and on top of that, meeting my goals for a Awesome finish to 2013 and Super Kick-Start to 2014.

Gee, after reading that you’d think I would be as my granddad use to say….Busier than a one-arm paper hanger!

Instead, enjoyed a morning workout that energized me for the day….not just for me, but to help others attain their goals. For as we help others, we ultimately are also helping ourselves achieve as well.


Now for some tips to manage that holiday stress – Anytime ~

It’s the 4-7-8 relaxation breathing sequence. I learned the 4-7-8 breathing practice from the writings of Drs. Andrew Weil and Tierona Low Dog. The technique shifts the autonomic nervous system away from the sympathetic predominance (which makes our hearts race and our palms sweaty when we face a stressful situation) and allows the parasympathetic nervous system to shine.

Here’s how you do it:

  1. Sit up straight in a chair.
  2. Place the tip of your tongue up against the roof of your mouth. Keep it there through the entire breathing process.
  3. Breathe in silently through your nose to the slow count of 4.
  4. Hold your breath to the count of 7.
  5. Exhale through your mouth to the count of 8, making a slight audible sound.
  6. Repeat the 4-7-8 cycle another three times, for a total of fourbreathing exercises.

Does breathing really work to train our nervous system to find a calm place from which we can manage life more successfully?

Thousands of years of practice in many religious traditions say that it does. Recent scientific studies also confirm the benefits. For example, subjects taught to breathe slowly and deeply as a mind-body practice show beneficial changes in the autonomic nervous system favoring parasympathetic relaxation, document changes increases in skin temperature from better artery flow, and reveal reductions inblood pressure compared to control subjects. If you have children or teenagers, www.gozen.com has a terrific teaching video on the 4-7-8 breathing exercise that may be useful to share with them.

Anyone can benefit from this important tool. Svatmarama wrote in the Hatha Yoga Prakipika that “when the breath is calmed the mind too will be still, and the yogi achieves long life. Therefore, one should learn to control the breath”. This ancient wisdom still rings true today.

Here’s to enjoying a Happier lower stress Holiday Boundryless Season with those we care about the most in our Life !!


4 Easy Ways to Overcome Stress

Entering a Stress Free Zone

Entering a Stress Free Zone

Hi Folks,
Recently enjoyed learning from a wonderful person some strategies in overcoming stress that are easy to apply.
Here is a reprint of that story with link at the bottom for your reference.

How often do you wake up in the morning and dread the day ahead of you because your schedule is simply packed full of meetings, deadlines and things that only you can get done? You may even wonder how you can possibly squeeze anything else into your schedule.

So as you drive to work, you begin to organize the tasks you need to get done for the day in your mind. But then the unexpected happens when you arrive to work. Your whole day is now turned upside down.

Your pre-scheduled meetings have been rearranged and changed to different times now throughout the day due to conflicts, project deadlines have been pushed up, and key personnel are out sick. Your stress level has now just increased ten-fold.

It may seem that there’s nothing you can do about your stress level. But that is not the case. You actually have a lot more control than you may think.

So, let’s look at four strategies you can use to control your stress level in the workplace.

Strategy 1: Create A Stress Inventory

First, start by creating a stress inventory. For example, write down the situations, tasks, and events that caused you to feel stressed. Then describe your reaction to each. Did you feel frustrated, angry, or nervous?

Next, sit down and review your stress inventory. Choose one situation that you want to improve upon. Identify the problem and then come up with ways to resolve it.

For example, if you need to leave work early to pick up your children from school, then come to the office earlier, take work home to catch up on, or delegate tasks to others to get more done. The best way of coping with stress is to try to find a way to change the circumstances that are causing it.

Strategy 2: Delegate Tasks To Others

You should delegate things to others every time you have the opportunity. As a business owner, you tend to be a perfectionist, so this is often a difficult task to accomplish. The hard part to overcome is the fact that the other person may not do the task as well as you could do it yourself.

If you can delegate certain tasks to others that they can get 80% right, could you make it right in less time than it would have taken you to do it yourself from scratch? Or, is this the type of task that 80% right is acceptable so it doesn’t really matter anyway. In either situation, if the answer is yes, then that task SHOULD be delegated.

The point is “just do it.” If you don’t delegate, you will never have time to do the critical things that “only you” can do. You need to allow others to complete tasks for you.

Strategy 3: Accept The Unavoidable

Some sources of stress are unavoidable. You simply cannot prevent them or even change them. In these situations, you are forced to accept things as they are.

As a business owner, accepting what you cannot change is often times very difficult to swallow. You want to always be in the control … and, if you are not, your stress level increases.

So, rather than stressing yourself out over what you cannot control, take charge and accept what you cannot change. Focus on how to solve the problem and not the problem itself. By doing this, you will reduce your stress, while at the same time become more productive.

Strategy 4: Change Your Focus

Another way to reduce your stress meter is to change your focus and stay positive. As they say, “everything has a silver lining.”

When you focus your time and energy on being positive, your stress level will decrease. All your positive energy begins to work in a forward direction. By simply changing your focus, you alter the situation.

The way you can do this is by looking at the big picture.  When you stop and put everything into perspective, is it really worth the stress?  Will the problem you are currently worried about even matter next week, in a month or even next year? In most cases, it doesn’t   But either way, you can still adapt or even dismiss whatever is causing your stress and move on. It’s not worth letting the stress get you down when that just takes your energy away from solving the problem.

You have the ability to control and manipulate the amount of stress that you place upon yourself, even if it seems overwhelming at times. Just stay focused on everything that is positive in your life and on solving the challenges that are in front of you.  And keep charging ahead no matter what roadblocks are thrown in your way.

Note. Denise Gosnell is the CEO and Editor of ThrivingBusiness.com Inc.  ThrivingBusiness.com offers various free and paid training programs to help people start and grow their own businesses, while having a thriving life. Click here to learn more.]


Encourage anyone interested in enjoying starting your own business to contact Denise !  🙂


Here’s to living a Boundrylessly Stress free life !!  🙂

Stress Free .... Yes.....You CAN do It  ;)

Stress Free …. Yes…..You CAN do It 😉

De-stress the Post Holiday Stress

Hi folks,

If you’re like many of my friends, we’re talking about post holiday stress and daily stress.

So here’s some ways that hope help you like they help my friends and I 😉

Enjoy eating to overcome stress ~

That’s right, I said EAT !

But the right foods and not the left over holiday cookies 😉

Stressed Out

Stressed Out

Feeling stressed? Rather than turning to the pantry and grabbing that box of chocolate cookies that’s calling your name or resorting to the fattiest,  juiciest burger from any fast food joint, turn to smarter choices.

While the above foods may temporarily help take your mind off whatever is stressing you, they aren’t a long term solution. And what’s worse is that they’ll all have negative impacts on your body composition, so that in itself can also increase your stress as well.

It’s important that you do take stress seriously because too much stress can have an extremely negative impact on your health and can set you up to experience a number of degenerative diseases.

Those who are highly stressed out are going to be releasing more cortisol in their body. Cortisol is not a hormone that you want free flowing throughout your tissues as it can increase your risk of stomach fat accumulation, while also boosting your risk of heart disease and eventually stroke.

Healthy Meal Plans - Stress!Fortunately, with the right diet techniques, you can overcome these problems. Let’s have a quick peek at some of the top foods that help combat stress.

Foods That Fight Cortisol

The first food to eat to help reduce cortisol is salmon. Essential fatty acids are a must for proper hormone support and salmon is one of the best sources. Other good foods with essential fatty acids include walnutsand flaxseeds, so be sure to get them in as well.

Healthy Meal Plans - Salmon

In addition to essential fatty acids, also nosh on foods rich in vitamin C from time to time as well.


This includes foods such as oranges, bell peppers, as well as kiwi’s, all of which can help defend against cortisol release.

Healthy Meal Plans - Bell Peppers

Foods That Fight Stress

In addition to eating foods that help reduce your cortisol levels, it’s also important to consider other foods that combat stress as well.  Sweet potatoes are a good one to select due to their beta-carotene content, as well as their complex carbohydrate composition. They’ll help to improve the level of serotonin release you experience, which can instantly promote a sense of calmness in the body.

Turkey is another good stress-busting food to consider. It contains tryptophan, which is an amino acid that can help you feel more relaxed, putting you into a mental calm state.  Plus, the protein rich nature of it will help you control your blood sugar, so you don’t experience a crash which can leave you feeling more stressed and anxious.

Finally, include plenty of green vegetables in your diet such as broccoli, kale, as well spinach as all of these will contain vital nutrients and antioxidants that you need to combat the damaging effects of stress on the body.

So there you have some key stress busting eating strategies to make sure that you remember as you go about your diet plan. Eating balanced meals at regular intervals throughout the day will also help combat stress as it’ll keep your energy level on an even keel so you’re ready to deal with whatever comes your way.

Here’s to enjoying healthy eating to De-stress and live Boundrylessly !!

I am enjoying eating to beat stress ... are you ?

I am enjoying eating to beat stress … are you ?

Eat to beat Stress ~

Eating to reduce stress to live Happily

Eating to reduce stress to live Happily

 Hi Folks,

Was chatting with my friends the other day after playing  Tai Chi ~ Qigong.
Our discussion was about how this time of the year gets stressful with holiday shopping, busy traffic  on top of the daily stress we may encounter at work or home. What came out of the talk was how can we naturally help our body deal with stress.
This does NOT  have to be you !

This does NOT have to be you !

Well, that lead to our discussing the role of our adrenal glands in handling our body’s stress and adrenal foods.
You see folks, the adrenal glands are small and sit just above the kidneys. These little glands are responsible for your body’s response to stress. They create, release, and regulate hormones—like cortisol and adrenaline—that help you cope with stress.

The adrenal glands evolved to help us deal with danger, life-threatening situations, and times when we need to be quicker, sharper, stronger, and faster. They are a large part of the fight or flight response that prepares muscles to move quickly and violently while shutting down unnecessary bodily functions. Heart and lung actions accelerate, digestion slows, tear and saliva production shuts down, and energy nutrients are released for quick use.

Our modern lifestyle has altered when and how often stress factors affect us. We are not very likely to be hunted by a tiger on our morning commute, wrestle a rival for dominance during a board meeting, or chase down a mammoth for lunch. But this doesn’t mean that the adrenal glands are less active.

Our bodies were designed to deal with short bursts of stress like those described above. Unfortunately, we’ve modernized stress, making it more constant, and the body has a hard time distinguishing between life-threatening stress and any other kind of stress. The frustration of traffic during our commute, the presentation during the board meeting, the short lunch where we rush to down something, the responsibilities, the financial strains, and the deadlines all pile up and your body acts like it is in imminent danger, no matter the source of stress or whether it is physical or emotional.

Modern stress is not the short and occasional thing our bodies are prepared for. It is frequent, prolonged, and often very intense. This overstimulates the adrenal glands, leaving them unable to meet our needs and resulting in adrenal fatigue. Adding to the stresses of our lives are infections, trauma, poor diet, anxiety, depression, and prescription drugs. These all can make it harder for your adrenal glands to keep up. So what are the symptoms of adrenal fatigue?

  • Fatigue, even after adequate sleep
  • Craving salty and sweet foods
  • Unexplained pain in back or neck
  • Inability to handle stress
  • Low stamina
  • Difficulty waking
  • Normal energy levels arriving in the evening
  • Impaired immune system
  • Consistently low blood pressure
  • Blood pressure drops initially when standing
  • Foggy feeling, impaired memory, difficulty focusing
  • Sensitivity to cold

There are many more symptoms, but these are the more commonly recognized. You can easily test yourself for adrenal fatigue by checking your blood pressure while lying down and then immediately upon standing. If it drops by quite a few points, your adrenal glands may be struggling. Here are a few things that can help.

Reduce Stress – Take some time and let some of your stress go. Breathing exercises help and so does yoga, meditation, or tai chi.

Sleep – Get enough sleep each night and take a few naps during the day when you can. This will let your body recover, catch up, and rebuild stores.

Avoid Sugar – Refined sugar and processed foods make adrenal fatigue worse as they cause sugar spikes that burn through cortisol.

Good Fats – Most hormones are composed of good fats that your body needs. Avoid saturated fats and trans fats, but eat healthy fats like those found in seeds, nuts, and avocados. Chia seeds are a great option.

Potassium Rich Foods – The adrenal glands produce aldosterone, which helps control mineral balance in the body. Potassium and salt levels can get imbalanced if the adrenal glands aren’t doing well. Go for seaweed and sea vegetables, sunflower seeds, almonds, parsley, avocado, garlic, and brazil nuts.

Light on Fruit – Fruits contain a lot of natural sugars that can still cause some bumps in blood sugar levels. Stick with fruits that aren’t super sugary and that contain a good amount of fiber and water to balance things out. Think papaya, mango, plums, pears, kiwi, apples, cherries, and a small amount of grapes.

Calcium, Vitamin A, and Vitamin C – Vegetables and dark greens are a great source for some of the vitamins that will help your body heal, recover, and get back to normal. Carrots, broccoli, kale, parsley, oranges, turnip greens, and asparagus are a good place to get all three of these.

Magnesium – Magnesium is used in thousands of processes within the body and plays a part in the formation and function of hundreds of enzymes. Magnesium is important to muscles, sleep, and controlling the release of stress hormones. Magnesium is found in sunflower seeds, nuts, brown rice, wild rice, lentils, and peaches.

Sea Salt – Many people suffering from adrenal fatigue also crave salt. Our modern diet contains way too much sodium. It is a good idea to avoid high sodium foods, but give yourself the salt your body needs to re-balance fluids. Choose a good natural sea salt with minerals and add it to your food as needed.

Protein – You need healthy protein to rebuild enzymes. Lean more toward plant-based protein sources and maybe some deep sea fish, but avoid animal protein as it can put more stress on your adrenal glands and kidneys. Go for seeds, nuts, whole grains, hemp seeds, chia seeds, avocado, legumes, and lentils.

Whole Grains – Avoid processed grains and anything made with sugar and white flour. Stick with complex carbs that are paired with fiber. This will release energy slowly all day, so your stamina stays up and you get less tired. Whole grains, brown rice, wild rice, barley, oats, and quinoa are a good source of good carbs.

So here’s to nourishing our bodies to handle daily stress and live Boundryless Lives !!

Enjoy Adrenal foods to reduce stress and increase enjoying loving life

Enjoy Adrenal foods to reduce stress and increase enjoying loving life

Increase your IQ ~ Easy as One, Two, Three !

Hi Folks,
After an exhilarating workout in the park, relaxed with some Qigong and Tai Chi.

Later, our group met for some morning tea with breakfast.

Of course, we got to chatting right away.

The topic was on how to improve our IQ, especially us “Young at Heart” folks   😉

Here’s more …

Continuously increasing our IQ is a goal for every person who
wants to succeed in life. Most of the leading positions and high
paying jobs are occupied by capable persons, with incredibly high IQ’s.

The reason for this is simple: the higher your IQ is, the smarter you are
and thus, the better equipped you are to pursue your goals. So, if you are
dreaming about becoming an important person, get out of that reverie state and
start improving your intelligence so that you can compete with others
who want the same things you want!

There are many things which you can do in order to increase your IQ
and make your brain work faster and more efficiently.

Number one on the list is sleep. Most modern people have problems
with sleep: whether they do not get enough of it or its quality is very low.

This problem also affects the way in which the brain functions, so it is highly
necessary that you solve your sleep issues if you want your intellectual
capabilities to improve.

Second , include meditation in your daily routine. This will maintain your brain
focus and will increase its capacity of storing new information.

Other techniques of relaxation are also welcomed..
The more relaxed you are, the more your brain will be
ready to cooperate.

The third way in which you can improve your intelligence is by reading extensively.
This will improve your vocabulary and will challenge your brain to penetrate a
world with which it is not familiar.

Thus, the imagination is stimulated.

No matter what types of books you read, it is recommended that you take just short breaks
between your readings, so that you are always pushing your brain into learning while  increasing
its capacities more and more. It’s as easy as just picking up a good book and start reading.

Last, but not least, it is highly important to include in your daily health habit food which will
stimulate your brain while helping  it to accumulate more and more information.

Now, here are a few natural foods and herbs to help that brain of yours.

Fish and Fish oils. The type of fat we eat is very important for a healthy performance brain. 60% of the brain’s solid matter is composed of essential fatty acids. Omega-3 fats found in cold-water fish make up a large portion of the communicating membranes of the brain. Brain cells must constantly refresh themselves with a new supply of fatty acids.

brain food 300x225 IQ Foods: Top 10 Brain Health Foods

Ginkgo Biloba has been found to increase circulation and oxygen delivery to the brain. But it also appears to have strong antioxidant powers, protecting brain cells from harmful molecules called free radicals.

Ginkgo-Biloba tree leaves

Ginkgo-Biloba tree leaves

Eggs The incredible edible egg appears to do incredulous things for your brain. Whole eggs are not only high in protein, and low in calories, but they are also rich in Vitamin E, omega-3 fatty acids and B vitamins. B vitamins may help prevent inflammation and aid in the new brain cell development. Look for eggs such as Eggland’s Best Eggs, or other “higher” omega-3 fatty acids eggs (they even taste better). Recommendation: 4 whole eggs per week.

Free Range Eggs

Free Range Eggs

Tomatoes. There is good evidence to suggest that lycopene, a powerful antioxidant found in tomatoes, could help protect against the kind of free radical damage to cells, which occurs in the development of dementia, particularly Alzheimer’s.



Grapefruits are a rich source of Vitamins A, B1 and C, which help to neutralize the acidic effects of food, which are harmful to the nerve system. One feels refreshed and alert if consume regularly. Oranges and lemons achieve the same effects too.



Seeds. Like nuts, many seeds and nuts can boost your mood and brainpower. Sunflower seeds contain tryptophan, an important amino acid that the brain converts to seratonin, which is a natural way to relieve mild depression and insomnia. Additionally, sunflower seeds are high in thiamine, an important B vitamin, which increases memory and cognitive function.



Nuts. A study published in the American Journal of Epidemiology suggests that a good intake of vitamin E might help to prevent poor memory. Nuts are a great source of vitamin E along with leafy green vegetables, seeds, eggs, brown rice and wholegrains.



Sage. Sage has long had a reputation for improving memory and although most studies focus on sage as an essential oil, it could be worth adding fresh sage to your diet, too.  Such as in salad or even with meat dishes.

Grow your own Sage

Grow your own Sage

Chocolate: Last (and arguably least beneficial) is cocoa beans, which contain the flavanol epicatechin and antioxidants. Dark chocolate is best, and avoid candy bars with lots of added sugars. Also, recent research suggests that chocolate can improve memory. You can even enjoy it at some spas now or just enjoy some hot coco or chocolate bar. That chocolate spa looks intriguing  😉

Enjoy that Dark Chocolate

Enjoy that Dark Chocolate

So enjoy these fun AND delicious ways to a better IQ  as well as a Boundrylessly Healthy Life !!

Destress to Deage ~

Relax into Qigong

Relax into Qigong

Hi Folks,

Recently was chatting with some friends after our workout in the park.

The discussion got around to how we’ve noticed stress can really affect health, especially how we age.

Here’s some of our conversation and appreciate your thoughts on this topic too ~

We intuitively know that stress is harmful. Recently, however, science has proven this to be factual. An overdose of stress can harm us down to our genetic makeup.

It seems to me there are many people, mostly men who are annoyed by the suffering and have lost their lust for living. But this man was different, you can tell by his eyes. He had patience and he took up my advice—of asking him to learn and practice Qi Gong in a regular class provided by a nearby friend. He practiced it as much as he could with his limited body but unlimited enthusiasm. With all his strength, he stood up in front of me from his wheel chair with assistance from his friend who had joined him. Enthusiastically, he proceeded quickly to try to lift his left arm. It jerked then moved upward as if an old compressed bed frame spring has been let loose. There were cheers from around the group, but I did not seem to notice. I was just staring at the pearls of tears streaming down his eyes. I knew they were tears of joy.

Just a little science to better understand this ..,
The cells in our bodies are continually replicating to replace old or worn-out cells. Our genetic material is stored within chromosomes in each cell, and when the cell replicates, these chromosomes make copies of themselves. In the early 1980’s, scientists discovered telomeres, the protective caps at the ends of chromosomes, and telomerase the enzyme that rebuilds these caps as they wear down. If you were to envision a chromosome as a shoelace, the ends of the shoelace that keep it from fraying would be telomeres, also keeping the chromosome intact. These protective caps and the enzymes that restore them protect the genetic material within the chromosome from mutation during cell replication. This is fundamental to optimum wellness and healthy aging.

Further study found that people under stress had shorter telomeres and less telomerase, implying increased chance of genetic mutations, disease, and accelerated aging.

Stress clearly wreaks havoc on telomerase and therefore the body, but we don’t have to surrender to it.

Our group agreed all of us can make changes for the better in our thought processes as well as our lifestyle:

Sleep: Give yourself time to restore.
Eat Well: Stay nourished to cope with life head on.
Talk Through It: When the stress is traumatizing, consider the guidance of a licensed therapist or experienced counselor.
Exercise: Get the blood pumping to detoxify your mind and body.
Get Acupuncture: Numerous research studies indicate that acupuncture reduces stress through the release of endorphins and the decrease of neuropeptide Y (NPY), shown to be elevated in those with chronic stress and thought to contribute to the physiological stress response.
Meditate: This ancient practice stands the test of time. It allows you to align your breath, body and mind to bring you into a peaceful state.

Most important of all ~ Find something you enjoy doing ~ Do it with friends ~ Relax and Truly Enjoy Living ~

Here’s to living a Boundryless life !!

Everyone can Meditate ~ Sit ~ Breathe ~ Relax ~

Everyone can Meditate ~                    Sit ~ Breathe ~ Relax ~