As the pace of life gets faster it is easy to start feeling the negative effects of stress taking its toll. Ongoing stress has been shown to have a negative effect on health and increase risk of some illnesses. Stress also affects sleep, concentration, mood and relationships. Using proven relaxation methods to combat stress can help you improve your health and wellbeing. These five easy relaxation methods will get fast results and are easy to learn and use.

Learn Abdominal Breathing

Often when people feel tense or anxious they get told to “take a deep breath” and relax. Many people say that this does not help them to feel relaxed. Taking a deep breath can actually increase stress and make relaxation more difficult. The key is to learn a technique called abdominal breathing. Learning abdominal breathing when you feel calm is one of the most effective relaxation methods. Don’t try and learn it when you are upset or stressed, it won’t work.

Place one hand on your chest and the other on your lower abdomen. Now take a deep breath in. Which hand moved?  Concentrate on breathing in slowly so that your abdomen goes out with each inhalation and keeping your chest still. Practice this twice a day in front of a mirror and you will soon feel the positive relaxation effects. Just do a few breaths so you don’t feel dizzy. When you feel stressed, use abdominal breathing to calm the mind and body.

Use Stretching Techniques

This is a very simple and fast relaxation technique. When you are feeling tense or anxious your body will send extra blood to the muscles which makes them tight and tense. You may feel your shoulders or head begin to ache, or your jaw clench as stress increases. The tense muscles in your chest may restrict your breathing.

A fast relaxation technique is to move your body and stretch out. This will relax the muscles and also allow you to breathe more deeply. Stretch muscles out regularly through the day to reduce stress. Yoga exercises include these types of relaxation techniques.

Use Relaxation Audios

Like any new skill, learning relaxation techniques takes some time and practice. One way to reduce the time it takes is to use audios each day for several weeks. Then you can use them once or twice a week to maintain the benefits. Relaxation audios work by helping you to concentrate on the sensations of relaxing your body and slowing down your busy mind.

Subliminal relaxation self help audios are very effective as they work at the pre-conscious level. Most people report that this is the fastest method for learning relaxation skills and reducing general feelings of stress. Set aside half an hour when you won’t be disturbed, lie on a comfortable bed or chair and just listen.

At first you may not feel very different but daily use for 2-3 weeks gets very good results for most people. Daily stress can quickly build up and cause health and relationship problems. Learning effective relaxation methods can help you to reduce stress and improve your health. Use these easy relaxation methods for fast stress relief.

To your good health,

Joe Golson

Health and Wellness Coach

Get In-Shape Without Much Effort

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Visit The  Web’s Largest Subliminal CD Store!

“CLICK HERE FOR FREE DOWNLOADS”

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Do you feel stressed and tired most of the time? Are you suffering symptoms of stress and fatigue? Learning some easy relaxation techniques can improve your health, reduce your stress and relieve anxiety. If you are constantly tired then learning relaxation skills may improve your sleep patterns. But how do you find the time if you are busy person?

Learning the basics of relaxation is not difficult if you practice regularly. There are several key skills that are common to almost all relaxation methods. These are:

Learn To Notice Physical Signs Of Tension

Start paying attention to your body and how it feels at different times of the day. Take a few moments and just notice how your body feels. Is there any tension anywhere? Is your breathing fast or slow? Is it shallow or deep? Do you have a headache or a clenched jaw? Do you feel relaxed or tense? Describe the feelings in your body. This is called a ‘body scan’.

Each person experiences tension in their own way. Doing a body scan several times a day will help you get to know your body better. Recognizing signs of stress and tension early is an easy relaxation skill.

Learn To Control Your Breathing

All relaxation techniques include different breathing techniques. Start to pay attention to your breathing and learn to slow it down to 10-12 breaths per minute. Learn how to breath deeply and slowly, using your abdomen. Yoga and meditation are two methods of learning relaxed breathing styles. Slowing the breathing down is one of the fastest relaxation techniques. It works because it changes the oxygen concentration in your blood. Slowing the breathing rate helps to relax tense muscles.

Notice your breathing during the day. Is it shallow and fast? Does your chest and throat feel tight? Or is it slow and deep? Try to change your breathing and see what effect it has on your level of tension. Don’t take big deep breaths or you may hyperventilate or become lightheaded which will increase tension.

Learn to slow down your mind

Is your mind always busy and thinking of all the things you still have to do? Do you worry a lot? Many people have trouble “switching off”. Begin to notice when your mind feels more active and when it feels calmer. Practice letting the thoughts come and go without getting ‘hooked’ into them.

It is a common myth that when learning relaxation your mind should be empty of thoughts. This is not true. Even when deeply relaxed most people have thoughts. The difference is that when relaxed you can let them float by and not have to put effort into them. It is a like sitting at a train station. Trains come and go, you notice them but you do not have to get on every train that goes through the station.

Learning to notice body signs of tension, controlling your breathing and slowing down your mind are the basic skills of all relaxation methods. If you practice these each day your ability to relax will quickly improve.

To your good health,

Joe Golson

Health and Wellness Coach

Discover How To Get In-Shape Without Much Effort

—————–

Visit The Web’s Largest Subliminal CD Store!

“CLICK HERE FOR FREE DOWNLOADS”

Put Your Self-Development on the Fast Track – With 100+ Powerful Subliminal Recordings!

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Like most people, you probably know that there are clear, tangible benefits to be gained from taking regular exercise, but, ideally, you would like to take that exercise without effort.

Exercise enables you to burn of the excess calories and thereby either lose weight or prevent extra bulk being added to your body in the first place. It makes you a fitter person as well, and that generally means that your life style will improve - you will have more energy to enjoy everything that you do - and live longer as a result.

The problem for most of us, however, is that (we claim) we do not have the time to take regular exercise, and for many folks, the inspiration or real desire to start exercising is just not there either.

When these people undoubtedly know that exercise is good for them, why should that be? Is it, perhaps, that taking up exercise seems to be far too much like hard work, and don’t we do enough of that already?

This all hit home to me the other evening whilst I was reading an excellent new book ‘Exercise without effort’ that I recently managed to grab a copy of.

The first thing that struck me about the book was the title, which, being honest sounded a little absurd! After all, how can you ‘exercise without effort’ when effort is work?

However, after reading the book, my viewpoint has changed, and I’m pretty sure that yours would too.

By this I mean that those of us who are not exercise enthusiasts tend to view it as something that is outside our normal daily routine, whereas what the book does is highlight how exercise can (and should) be incorporated into that routine.

In other words, you do not need to go to the gymnasium or fitness club in order to get exercise. It is not necessary to go for a five mile run every morning, nor do you have to spend a small fortune on special training equipment or ‘gear’.

‘Exercise without effort’ focuses on how exercise can be incorporated into you every day routine and how easy it is to do that.

Even if you work stuck behind a desk all day, every day, that is no excuse either, because there are simple, straightforward exercises that you can do even in the office environment that will get you fitter and more healthy in just a matter of days.

Now, before you get the comical image of someone in a singlet and shots prancing around the office doing their calisthenics, trust me, it is nothing like that. In fact, no-one else need even know that you are doing your exercises every day, although I wouldn’t mind betting that, once they do and they see how much better you are looking, they’ll be clamoring to join you.

Most of the ideas for exercise in the book are low-impact too, meaning that many are just about perfect for everyone, no matter what your physical condition is, or how old you are.

All in all, ‘Exercise without effort’ is a book that I would recommend to anyone that knows that they should be exercising more, but does not want to make a huge amount of effort to do so.

Getting fitter without killing yourself whilst doing so sounds just about ideal to me, so’ Exercise without effort’ gets a big thumbs up… More Info … CLICK HERE TO ORDER

Joe Golson

Health and Wellness Coach

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Those lazy, hazy, crazy days of summer are upon us. Unfortunately,summer doesn’t always mean fun; it can also mean extreme heat, loss of energy, dangerous levels of sun exposure, and more. With a little help from science, you can survive unscathed. ,“CLICK HERE” to find out how !

Feeling Hot, Hot, Hot
Heat can really take a toll on your body and affect you in ways that might surprise you. Attack these problem areas, and you’ll be cool as a cucumber this summer:

[1] Stress
[2] Electrolyte loss
[3] Hydration
[4] Energy
[5] Skin care

The Grilling Season
Nothing says “Fire up that grill” quite like warm weather.However, the chemistry of carcinogens produced by grilling can increase cancer risk. Studies suggest following grilled meat with antioxidants, such as vitamins C and E, and carotenoids may offer some protection against these harmful carcinogens.

Take these tips to heart,and enjoy summer to its fullest!

To your good health,
Joe Golson
Health and Wellness Coach
www.healthyherbalalternatives.gnld.net

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Reports that show a connection between the carotenoid Lycopene and prostate cancer risk reduction have appeared in scientific literature and popular press since the early ’ 90’s.

Epidemiological evidence resulting from studying men with and without prostate cancer
points to a strong protective effect. One study showed that when Lycopene (from tomatoes) was present in the diet 4 to 5 times per week there was a 25% reduction in prostate cancer risk.

Now a new study builds the case for prevention even stronger. Published in the May 2006 issue of the journal Urological Oncology (vol. 23, pp. 383-385) this latest 40-member, 2-year study, using tomato-derived Lycopene, showed a 42% decrease in prostate-specific antigen (PSA) levels in the blood and a corresponding 82% increase in blood Lycopene levels.

The “control” subjects from the same study, who did not receive Lycopene, showed a 23% climb in PSA levels and a 52% reduction in blood Lycopene levels. Lead researcher Nayan Monhanty states, “This initial small trial has shown that Lycopene is an effective chemopreventive agent in preventing HGPIN (a precancerous prostate condition) from becoming prostate cancer.”

When the GNLD Scientific Advisory Board was developing Carotenoid Complex in the late 1980’s, Lycopene was one of the key carotenoids targeted and achieved for the formula. Derived from tomatoes, the Lycopene in Carotenoid Complex is exactly the form and source shown to have greatest biological effectiveness.

When we presented our initial research at the New York Academy of Sciences symposium “Carotenoids in Human Health” in 1991, the first indications as to the prostate protecting power of Lycopene were presented. (“Carotenoids in HumanHealth,” Annals of the New York Academy of Sciences, Vol 691.)

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Data continues to poor in from studies investigating the amazing health-protecting power of whole grains. The more we look, the more we find that whole grains do things in our diets that other foods don’t and processed grains like white flour simply can’t.

Whole grain evidence continues to pile up! … READ MORE

Four large and important studies show the whole grain connection to heart health.

1. A 1998 study of 34,000 women showed that those who ate at least one serving of whole grains per day had between a 30% and a 36% lower risk of heart disease. (“Whole-Grain Intake May ReduceThe Risk Of Ischemic Heart Disease Death in Postmenopausal Women: the Iowa Women’s Health Study,” Am J Clin Nutr 1998 68:248-257.)

2. Results of the Nurses’ Health Study, which followed 75,000 subjects for up to twelve years, showed that those who ate about three servings of whole grains each day had a 25% lower risk of heart disease and a 36% lower risk of stroke than those who did
not make whole grains part of their diet. (“Whole-Grain Consumption and Risk Of Coronary Heart Disease: Results from The Nurses’ Health Study,” Am J Clin Nutr 1999, 70: 412-419.)

3. Another study published in a 2000 issue of the Journal of the American Medical Association found similarly strong connections between whole grain intake and health—including up to 50% reduction of risk of ischemic stroke. (“Whole Grain
Consumption and Risk of Ischemic Stroke in Women: A Prospective Study,” JAMA. 2000; 284:1534-1540.)

4. Of the 44,000 men in the Health Professionals Follow-up Study, those who consumed about 3 servings per day of whole grains enjoyed an 18% reduction in risk of heart attack. (“Intakes Of Whole Grains, Bran, and Germ and the Risk of Coronary Heart
Disease in Men,” Am J Clin Nutr, 2004, 80: 1492-1499.)

What gives whole grains their heart-health power is no doubt a combination of factors,including lipids, sterols, fiber, vitamins, minerals, and other phytonutrients. What’s known for sure is that processed grains don’t do the job.

It’s safe to say that the benefits aren’t from the carbs, and there’s no evidence they’re from the protein whole grains contain. It comes down to two nutrient groups: whole grain “lipids and sterols” and whole grain fiber.

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Nutritional Supplement
GNLD’s Pro Vitality Pack makes it easier for all of us to receive the critical nutrients most often missing from our diet. Restore lost energy and vitality with three amazing products in one simple pack—the Vitality Pack!… CLICK HERE TO ORDER

Daily Carotenoid Complex
Carotenoids contribute to antioxidant activity in cellular lipids, support normal cellular growth and renewal, and assist healthy levels of immune cell activity. Carotenoids promote cardiovascular health, including support for a healthy antioxidant response to LDL cholesterol… CLICK HERE FOR MORE INFO

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When it comes to protein intake, minutes can make the difference.

A Danish study demonstrated that men who drank a high quality protein supplement 2 hours after a weight training session had no increase in muscle mass after the 12-week program. In contrast, men who drank their protein supplement within minutes of the training session had an increase in thigh muscle mass.

This study gives credence to the belief that ingesting a high quality protein soon after a weight training session helps one to maximize his/her weight training efforts.

If you want to boost muscle mass, try one of GNLD’s many protein products right after exercise! GNLD proteins are of the highest quality and bioavailability, and provide the 22 amino acids needed for human nutrition. GNLD’s energizing proteins include SuperEase, NouriShake, Premium All-Purpose Protein and Vegetarian Protein Supplement.

Source: Reuters News Service

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GNLD’s Vegetarian Protein Supplement are 100% plant-derived and supply important nutrients that may be deficient in vegetarian diets. In addition, the raw materials are carefully screened for their low allergy potential… CLICK HERE TO ORDER

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As young athletes begin their athletic careers and their need for nutritional support increases, they unfortunately tend to decrease their desire for nutritious foods. Young bodies require tremendous amounts of nutrients to thrive, and the young-athlete needs even more specific nutrients to achieve peak performance.

Athletes, including children,require optimal nutrition to recover from the stress of physical activity. (Journal of School Nursing: Sports Nutrition for Young Athletes, December 2005, vol. 21(6):323-8.) Allowing the body to recover more completely and/or more rapidly allows the athlete to come to the next training session or competition ready to push to the next level.

Without proper recovery, an athlete of any age cannot maximize the body’s ability to improve. Incomplete recovery can hinder training and improvement. Poor recovery combined with long term over-training can reduce the body’s immune capacity, which leads to illness and injury—things every athlete wants to avoid.

Parents should be cautious when it comes to giving their children supplements, though there are too many news stories about athletes who unknowingly take a banned substance contained in a “supplement.” GNLD wants every parent to know that we highly value the health of their children.

In fact, GNLD and the SAB guarantee that all GNLD nutritional supplements are free from any substance banned by all the major sports governing bodies, including the United States Anti Doping Association (USADA).

Children need a basic multi-vitamin that provides lipids and sterols in addition to vitamins and minerals. GNLD’s Vita-Squares® provide optimal cellular nutrition that supports children’s physical and mental development and emotional well-being by specifically addressing their nutritional needs.

Vita-Squares contain vitamins, minerals, lipids, sterols, and other whole-food-based nutrients that are deficient in many children’s diets yet are essential for good health. Vita-Squares are delicious chewable tablets with great flavor derived from all-natural fruit essences.

GNLD’s Vita-Square
Complete vitamin and mineral support, specially designed to meet the needs of children from the time they can comfortably chew a tablet… CLICK HERE TO ORDER

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