By Gretchen Rubin, DivineCaroline

Everyone has a few tricks for beating the blues–things you do when you’re feeling down to try to boost your mood. It turns out, however, that several of the most popular strategies don’t actually work very well in the long-term. Beware if you are tempted to try any of the following.

1. Comforting yourself with a “treat.” Often, the things we choose as “treats” aren’t good for us. The pleasure lasts a minute, but then feelings of guilt, loss of control, and other negative consequences just deepen the lousiness of the day. So when you find yourself thinking, “I’ll feel better after I have a few beers…a pint of ice cream…a cigarette…a new pair of jeans,” ask yourself: Will it really make you feel better? It might make you feel worse.

2. Letting yourself off the hook. I’ve found that I sometimes get a real happiness boost from giving something up, quitting something, or breaking a bad habit. For example, I feel very happy about having given up fake food. When you’re feeling down, you might be tempted to let yourself off the hook, to think, “I’ll allow myself to skip my run today, I need a break.” In fact, sticking to a resolution will boost your sense of self-esteem and self-control. So NOT letting yourself off the hook might do more to boost your happiness.

3. Expressing your negative emotions. Many people believe in the “catharsis hypothesis” and think that expressing anger is healthy-minded and relieves their feelings. Not so. Studies show that expressing anger only aggravates it; as Plutarch observed, “Anger, while in its beginning, often can be ended by silence, or neglect.” I’ve certainly found this to be true; once I get going, I can whip myself into a fury. It’s better to stay calm.

4. Turning off your phone. Studies show that extroverts and introverts alike get a mood boost from connecting with other people. Although it can be tempting to isolate yourself when you’re feeling unhappy, you’re better off making plans with friends or family.

5. Staying in your pajamas all day. One of the most helpful things I’ve learned in my happiness research is that although we think that we act because of the way we feel, in fact, we often feel because of the way we act. As improbable as this sounds, it really works. Sometimes it can be fun to hang out in your sweats all day, but if you’re feeling lethargic, powerless, or directionless, not getting dressed is going to make you feel worse. Put on your clothes–including your shoes–so you feel prepared for whatever the day might offer. While you’re at it, make your bed.

Have you ever tried to cheer yourself up using a strategy that just made you feel worse in the end? What are some more effective ways to beat the blues?

Originally published on The Happiness Project

At DivineCaroline.com, women come together to learn from experts in the fields, of health, sustainability, and culture; to reflect on shared experiences; and to express themselves by writing and publishing stories about anything that matters to them. Here, real women publish like real pros. Together, with our staff writers, they’re discussing all facets of women’s lives from relationships and careers, to travel and healthy living. So come discover, read, learn, laugh and connect at DivineCaroline.com.

By Marissa Ross, Intent.com

If you’re anything like me, running around like a mad woman downing mindless cups of caffeine in all varieties, all day, well, then you probably aren’t getting enough water either. So, I’m doing the only logical thing and making a point to drink more of it every day! Here are some tips on jumping on the water train, straight to hydration station!

1. Know that the eight glass rule isn’t necessarily for everyone. Weight and exercise also factor into how much you should drink a day so figure out how much water you need a day with this nifty water-drinking calculator!

2. Don’t feel like you have to start drinking dozens of glasses of water right off the bat, ease into it!

3. When you want to drink a soda, think about the pros and cons. What good is a soda for you? It’s full of Aspartame, unnatural sweeteners, dyes… who knows! Water on the other hand is something your body needs and flourishes from.

4. Make water accessible! Buy yourself a water purifying system (Heck, you can nab yourself a Brita at the grocery store!) so that way there is never an excuse not to pour yourself a glass.

5. To piggyback on making it accessible, plan ahead! If you know you’re going to be out and about all day or sitting for forever at a desk, pour yourself a bottle to-go so you’re prepared when thirst strikes.

6. Drinking water all day can get a little boring, so spice it up! Add some fruit to your next glass! A personal favorite of mine is to add cucumber. It’s refreshing and different and keeps my taste buds from yawning while keeping my body happy.

8. Add some incentive to drinking water by keeping it cold- cold water takes energy for your body to regulate the temperature and burns calories!

9. If none of these strike your fancy, set a timer! Depending on how much water you need to intake, you can anticipate needing to drink a glass every other hour, for example.

10. Get sneaky by eating water enriched foods like watermelon or tomatoes- both over 90 percent made of water not to mention delicious and healthy for you!

Water is the essence of life, don’t forget to make it a part of yours!

Intent.com provides content and community for who you aspire to be--personally, socially and globally.

By Vicki Santillano, DivineCaroline

I walked into the grocery store last night with the intention of grabbing a few things for dinner. Forty-five minutes later, I walked out with a lighter wallet, two full bags of groceries, and only the vaguest idea of what was in them. Why did my in-and-out shopping trip turn into an almost hour-long session of meandering through aisles? How did a couple of ingredients for dinner multiply into boxes of cereal, canned goods, and shaving gel? And more important, why does this happen to almost everyone I know?

Here’s a refreshing fact: we’re not entirely to blame for our lack of impulse control. Studies have shown that we make anywhere from 20 to 75 percent of buying decisions once we’ve already started shopping. That’s because there are forces at work in grocery stores compelling us to reach for things we didn’t even know we wanted. In fact, certain sections of the supermarket are specifically designed for that very purpose. We tend to think of grocery stores as humble purveyors of food, but like any retail business, their main purpose is to make a profit off your money — and if you wander by any of these areas of the market, chances are, you’ll help them succeed.

1. Picked-Over Displays
In 2001, researchers at a college in San Bernardino, California, compared sales from a fully stocked canned-food display with one that was missing cans. They found that 76 percent of the 645 cans purchased came from the picked-over display, regardless of where it was in the store. “When an area’s been disturbed, it cues consumers unconsciously that it’s a desirable product,” says Dr. Kit Yarrow, professor of psychology and marketing at Golden Gate University and author of Gen BuY: How Tweens, Teens and Twenty-Somethings Are Revolutionizing Retail. “It’s a signal of popularity.” She also believes it’s indicative of the way consumers act in retail environments. “People don’t like to mess up things if they’re perfect,” she explains. “In bookstores, if you have a few things out of place, people are much more likely to pick up something.”

2. End of the Aisles
Endcap displays are the assortments of goods found at the end of every grocery store aisle. “They’re seen by everyone,” says Dr. Yarrow. Endcaps are easy ways to put purchase ideas in people’s heads. “Once it’s in someone’s mind…it has more of a chance of being purchased,” she says.

It’s often thought that whatever’s on display is put there because it’s on sale. While that’s sometimes true, endcap products are rarely the best bargain. Manufacturers pay a great deal of money to have their goods on such prominent display. Supermarket space has value, and, as in real estate, some areas have higher values than others. The end of an aisle draws immediate attention from consumers, making it the 90210 of supermarket space.

Companies are willing to pay big bucks to put their goods there because a high selling rate’s almost a sure thing. A 1982 study published in the Journal of Marketing Research found that putting a product in an endcap display drew in between 77 percent and a whopping 243 percent more sales. And considering the goods on display are hardly ever the cheapest option — remember, manufacturers are looking for the most return on their investment — that means people are spending a lot more than necessary. Not only are they not always on sale (or not the best bargain, even on sale), but according to Consumer Reports‘ senior editor, Tod Marks, on an April 2008 episode of The Early Show, they might be put out because they’re about to expire.

3. Cash Register Displays
By the time people reach the checkout area, you’d think they’d be done with shopping. On the contrary, standing in line at the register is prime buying time. “They’re usually bored, which means they’re looking around for stimulation,” Dr. Yarrow explains. Grocery stores are more than happy to provide just that, in the form of magazines, candy bars, gum, and so forth. In a 2009 study, researchers analyzed over 3,200 stores and over 1,300 people to see how much spending goes on at checkout. They found that 15 percent of people will buy something from those displays; 80 percent of those purchases are magazines, soft drinks, and candy. These small items add up to 1 percent of total store sales, which is more than what some entire departments contribute.

You might wonder how $1 candy bars and $2 sodas make so much money. Cash register displays fall into two categories: 1) small things you didn’t remember you needed, like toothbrushes or batteries, and 2) splurges that are small enough to justify, such as candy, gum, et cetera. Simply buying those things in the aisle could save a lot more money because what’s at the register is marked up severely. In 2009, Consumer Reports visited a store to test that theory. It showed that customers who purchased a twenty-ounce soda bottle at the register for $1.49 could’ve picked up a six-pack of smaller bottles that cost $0.66 for every 20 ounces. But grocery stores are banking on the fact that very few people will get out of line at that point to scout out better options.

4. Shelves at Eye Level
Imagine walking down an aisle. Where does your eye naturally fall? Probably toward the right and on eye-level shelves, right? Well, you’re not alone. “We tend to look to the right more than we do to the left,” Dr. Yarrow says. It’s not until we come across a desired product that we turn our bodies fully toward it and look beyond the midlevel shelves. But if we’re in a hurry, we might just reach for what our eyes hit first, and that’s why eye-level shelf space is pricey. You’ll find the more expensive products there, whereas cheaper brands tend to live on lower shelves.

Before reading up on supermarket layouts and talking with Dr. Yarrow, I’d never realized how sneakily stores can get extra money out of consumers. The tricks don’t end at these places, either. Most stores bake bread in-house to lure customers toward the bakery. They change product locations so people have to walk around more to find things, which leads to more impulse purchases. Even sales aren’t what they seem anymore, with promotions applying only to certain products within the brand, or the classic yellow stickers advertising a “low price,” but not necessarily a sale. Clearly, it pays to be more vigilant while grocery shopping, even if we’re in a hurry. It’ll cost a little time, but it just might save us a lot of money at the register.

At DivineCaroline.com, women come together to learn from experts in the fields, of health, sustainability, and culture; to reflect on shared experiences; and to express themselves by writing and publishing stories about anything that matters to them. Here, real women publish like real pros. Together, with our staff writers, they’re discussing all facets of women’s lives from relationships and careers, to travel and healthy living. So come discover, read, learn, laugh and connect at DivineCaroline.com.

By Vasant Lad, Yoga+

Spring is the king of seasons — a time of sunshine and cheer, love and creativity. Mother Earth wakes up and causes sprouting; energy moves up; everything is blooming, full of color. We begin to feel more energetic and spend more time outdoors, where children are playing and the birds are singing. Spring is the season of celebration.

But it is also a time when many of us get spring colds. In addition, as flowers shed their pollen and emit sweet fragrances, many people get hay fever and allergies.

The qualities of spring are warm, moist, gentle, and unctuous. Due to the warmth, the accumulated snow and ice of winter begin to melt. Similarly, accumulated kapha (the mind-body force responsible for lubrication and sustained energy) in the body starts liquefying and running.

If you have a runny nose, asthma, congestion, or allergies; if you are feeling lazy, greedy, or attached, you probably have excess kapha. The best way to avoid these symptoms is to follow a kapha-reducing regimen. Try these seven time-tested tips and you’ll enjoy the best of spring.

Add Energizing Herbs to Your Diet
Good kapha-reducing herbs for spring include ginger, black pepper, trikatu, kutki, punarnava. Look for them online or at your local Indian or health food store.

Spring Detox
Try a weekly juice fast with fresh fruits and veggies such as carrots, beets, broccoli, parsley, apples, pomegranates, or berries, and take one teaspoon of triphala (an ayurvedic herbal compound) with a cup of hot water at night to keep the colon clean. You can also sign up for a 3- to 10-day panchakarma treatment at a well-reputed ayurveda clinic. Panchakarma, a cleansing and rejuvenation regimen, detoxifies the system, purifies the bodily tissues, and strengthens the immune system. Then, under the guidance of a qualified practitioner, follow instructions for a personalized rasayana (ayurvedic rejuvenation therapy) that will leave you feeling light and vivacious.

Stay Active
Sleeping after sunrise imbalances the kapha dosha. Instead, wake up early and go for a morning walk. Then practice invigorating sun salutations and asanas like fish, boat, bow, locust, lion, camel, headstand, and shoulderstand. Follow your hatha routine with energizing pranayama practices like bhastrika (the breath of fire), kapalabhati (the glowing skull breath), and brahmari (the bumble-bee breath.)

Adapt Your Diet
Agni (digestive fire) is low in the spring. That’s why ayurveda suggests eating less than you did in winter — when agni is high — especially if your predominant dosha is kapha.

Eat light, warming foods.
Bitter, pungent, and astringent foods are ideal for the spring. Enjoy a whole-foods diet of legumes such as yellow split peas, red lentils, garbanzos, pinto beans, soy products, and grains such as barley, buckwheat, corn, millet, or oats. For vegetables, try broccoli, radishes, spinach, okra, asparagus, artichokes, and onions, with hot spices like garlic, ginger, black pepper, cayenne pepper, and chili pepper. Salads with spring greens like dandelion and fresh-leaf lettuces will reduce kapha (although vata-dominant people should eat these sparingly). You can also eat pears, plums, apples, pomegranates, and rhubarb in moderation.

Digestive Drinks.
To keep your agni strong, drink a tea of cumin, coriander, and fennel powder in equal proportions, or make a homemade lassi: Combine 1 part yogurt with 4 parts water and 1/4 teaspoon of roasted cumin seed. Blend until creamy.

Avoid cold, heavy foods.
Sour, sweet, and salty foods like citrus fruits, ice cream, and potato chips increase the kapha dosha and should be avoided. Also reduce your use of dairy products and iced drinks — they dampen your digestive fire.

Use More Honey.
According to ayurveda, honey is heating and helps balance kapha in the spring. Use it as an alternative sweetener, or treat yourself to a cup of hot water with a teaspoon of honey.

Vasant Lad, BAMS, MASc, is a world-renowned ayurvedic physician and author. He is the founder of the Ayurvedic Institute in Albuquerque, New Mexico. His first name comes from the Sanskrit word vasanta, which means “spring”!

Yoga+ is an award-winning, independent magazine that contemplates the deeper dimensions of spiritual life--exploring the power of yoga practice and philosophy to not only transform our bodies and minds, but inspire meaningful engagement in our society, environment, and the global community.

By Michelle Pfennighaus, DivineCaroline

Imagine it. You’re watching Friends on prime time and wearing Doc Martins, Snapple iced tea in hand. In front of you is a box of fat free Snackwell’s cookies. Ah, the nineties. It made perfect sense. We were all going to get fat unless we stopped eating foods that contained fat! Perfect logic.

The fat free craze didn’t begin in the nineties though. For decades, scientists were warning of the dangers of fats. Saturated fat was deemed a killer, clogging the arteries, and causing our pants to get tighter.

Never mind that for thousands of years indigenous cultures ate animal fat at nearly every meal and only in recent times had obesity become a problem and heart disease become a number one killer. So, we ate less fat. I did, anyway. Snackwell’s cookies were super, right? Eat all you want—zero fat. The food industry had a field day, manipulating processed foods until they were marketable as “Low” or “No Fat.” And we bought them at a premium! We declared with glee, “I Can’t Believe its Not Butter!” The century ended full of hope for trim waistlines and healthy hearts.

I’m sure I don’t have to tell you what happened.

It didn’t work. We are fatter and sicker than ever before. Many of us (myself included) ended up with dry skin, constipation, and a cold feeling in our bones. Our bodies’ need for fat manifested itself in magnificent cravings we satisfied at 3 a.m. with French fries and Ben & Jerry’s.

Hey Science, what gives?

Here’s what happened. We replaced fats that were maybe unhealthy with darn near fatal fats (think hydrogenated trans fat in margarine) and plenty of sugar, fillers, and chemicals. What brilliant ideas will we think of next?

I’d like to stop thinking of what’s next and reflect for a moment on what has come before. For thousands of years, populations around the world have thrived on indigenous diets of all sorts. Meat-based, plant-based, or a combination of the two, they all included fat. It was not until processed food was introduced that we encountered the diseases of excess that plague us today.

I encourage my clients to eat more foods that their great-grandparents would recognize and fewer foods created by modern science and advertised by big business.

Some of the ways oils are processed include adding hydrogen atoms or using chemical solvents. Does that sound like food you want to put in your body?

Newfangled fats to be skeptical of, or downright avoid:

• All hydrogenated oils, including margarine
• Soy and corn oil
• Peanut oil
• Canola and Grapeseed oil

Traditional, naturally occurring fats full of nutrients the human body needs:
(Always favor organic!)

• Butter and Ghee
• Coconut and sesame oils
• Olive oil
• Flax and Fish oil
• Chicken, goose, and duck fat
• Beef and lamb tallow

It has been an interesting shift to start eating fats again. After years of a “No Fat” mindset, it feels naughty to throw a pat of butter into my oatmeal. But good quality organic butter from grass-fed cows is exactly the kind of fat the body needs.

When I started eating more butter and taking fish oil, my skin really showed a difference. Lines in my face actually went away! Another great benefit is that I started to really enjoy my food. It’s no coincidence that fats taste good—we are programmed to enjoy them because we need them!

If you are worried about weight loss, look to the (highly refined) white flour products and (highly refined) sugar in your diet. Sally Fallon, author of Nourishing Traditions and founder of the Weston A. Price foundation, encourages us to use plenty of olive oil on our salads but skip the roll. And like my mom always says, “Everything in moderation.”

By Michelle Pfennighaus of WomenCo.

At DivineCaroline.com, women come together to learn from experts in the fields, of health, sustainability, and culture; to reflect on shared experiences; and to express themselves by writing and publishing stories about anything that matters to them. Here, real women publish like real pros. Together, with our staff writers, they’re discussing all facets of women’s lives from relationships and careers, to travel and healthy living. So come discover, read, learn, laugh and connect at DivineCaroline.com.

By Kate Hanley, Natural Solutions

If you’re thinking, “Why should I worry about heart health?” here’s a reality check: A third of Americans already have some form of the condition. Even if you don’t have a family history of cardiovascular problems, you should take steps to protect your ticker. Why? Because your heart rules the health of every other system in your body.

“Every disease is connected to heart health, including Alzheimer’s, arthritis, diabetes, and breast cancer,” says Mark Moyad, MD, director of preventative and alternative medicine at the University of Michigan Medical Center. “When you protect the heart, you protect the body from head to toe.” Safeguarding your heart means doing simple things such as exercising, maintaining a healthy weight, not smoking, and keeping tabs on your cholesterol and blood pressure. But you could be doing more.

The following tips represent the latest research on the foods, supplements, and mind-body techniques you need now to keep your cardiovascular system strong in the years to come. What you read may save your life.

Eat the Right Foods
“Beyond a doubt, of all the foods out there, fruits and vegetables [which are high in fiber, antioxidants, and compounds that block absorption of bad LDL cholesterol] have the most evidence of being heart protective,” says Ryan Bradley, ND, assistant professor at the Bastyr University School of Naturopathic Medicine in Kenmore, Washington. Pile your plate with produce, and work these nutrients and foods into your diet to shield and nourish your heart.

1. Fiber
Not only do high-fiber foods, such as beans, legumes, nuts, and whole grains, help keep off excess pounds by making you feel full, but fiber also binds to excess cholesterol in the digestive tract, helping to usher it out of the body via elimination, Moyad says. More importantly, a 2004 study conducted by the Centers for Disease Control and Prevention found that people who ate 10 to 25 grams of soluble fiber daily had low blood levels of C-reactive protein, an indicator of how much inflammation is in the body. Inflammation is a top risk factor for developing cardiovascular disease because it triggers the production of immune cells, which can create plaque that blocks arteries and reduces blood flow to the heart.

Beans and legumes also contain glutamic acid, an amino acid linked to lower blood pressure by a recent study. Aim to eat one to two 1/2-cup servings of a variety of fiber-rich foods each day. Lentils, walnuts, navy beans, oatmeal, almonds, barley, brown rice, quinoa, and air-popped popcorn are excellent choices, Moyad says.

2. Cold-water fish
In addition to being anti-inflammatory, omega-3 fatty acids–the polyunsaturated fats found in fish, walnuts, and flaxseeds–protect against dangerous variations in heart rate and reduce the blood’s clotting ability, making potentially life-threatening blockages in the arteries less likely.

The most potent omega-3 forms, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are found only in algae and fatty, cold-water fish, such as salmon, halibut, Pacific cod, mackerel, sardines, and anchovies. The American Heart Association recommends eating 6 ounces of omega-3-rich fish twice a week. (For the Environmental Defense Fund’s list of mercury-free and sustainably harvested fish, visit edf.org.) If cardiovascular disease runs in your family, you’re diabetic, or you struggle with high cholesterol or blood pressure, consider supplementing with 1 gram additional omega-3 from fish or algae sources. Stephen Sinatra, MD, author of Reverse Heart Disease Now (Wiley, 2007), says DHA tends to be more anti-inflammatory than EPA.

3. Polyphenols
Potent antioxidants found in intensely colored plant-based foods, polyphenols help stave off atherosclerosis, or hardening of the arteries, by preventing LDL cholesterol from oxidizing and building up. Studies also suggest that polyphenols protect blood-vessel cells, improving blood flow. Foods saturated with polyphenols tend to be high in flavor–think pomegranates, red wine, grape juice, dark chocolate, green tea, cinnamon, turmeric, and ginger. Aim to eat one or two of these foods every day. And add a tablespoon of polyphenol-packed spices that come from bark (cinnamon), seeds (anise or coriander), or roots (turmeric and ginger) to your meals a couple times a week.

4. Seeds
More grocery-store basics, such as chips, spreads, and cereals, are incorporating fiber and omega-3-rich seeds like chia into their ingredient lists–and for good reason. A 2007 study found that people with type 2 diabetes who consumed 2.6 tablespoons of fiber plus chia seeds each day experienced significantly reduced blood pressure and C-reactive-protein levels. Stir up to 2 tablespoons of these tiny, mild-tasting seeds, eaten for centuries in Mexico, into yogurt or oatmeal, or sprinkle them on salads. Flaxseeds are nuttier and coarser than chia, but they offer the same heart benefits. Because the body can’t digest flaxseeds whole, grind them in a coffee grinder before eating, or buy flaxseed meal. Hempseeds are another good option.

Start a Supplement Regimen
To get the wide variety of vitamins, minerals, and antioxidants required for your body to function optimally, consider taking a multivitamin. If you’re already doing so, branch out to these heart-health superstars

1. Vitamin C
If you take vitamin C to boost immunity, you may be benefiting your heart as well. This powerful antioxidant reduces free-radical damage throughout the body, lessening overall inflammation and inhibiting the production of C-reactive protein, Moyad says. Studies have shown that vitamin C also plays a role in keeping blood pressure down, in theory because it helps blood-vessel walls dilate, which increases blood flow and reduces blood pressure.
Dose: 500 to 1,000 mg per day
Tips: If you’re prone to heartburn or acid reflux, avoid ascorbic acid–the most common form of supplemental vitamin C–and opt for Ester-C, which consists of pH-neutral calcium ascorbate. High doses of ascorbic acid can also lead to kidney stones.

2. Vitamin D
Vitamin D protects the heart by blocking a compound called angiotensinogen, released by the liver, that increases blood pressure. In addition, vitamin D regulates the immune system and lowers inflammation throughout the body.”Although vitamin D is important, taking more of it is not better for you,” Moyad cautions.
Dose: 1,000 to 2,000 IUs per day
Tip: Sinatra says vitamin D3 (cholecalciferol), which the skin produces in response to sun exposure, may be more effective than its sibling vitamin D2 (ergocalciferol), found in plant foods.

3. Magnesium
This mineral aids optimal muscle and nerve function, both critical components of cardiac health. Your heart is the one muscle in your body that never stops working, so it requires a steady stream of electrical impulses to keep it beating, says Dennis Goodman, MD, director of integrative medicine at New York Medical Associates in Manhattan.”Without enough magnesium, you are at risk for developing potentially harmful erratic heartbeats known as arrhythmias.” Studies at the Medical University of South Carolina have found that the less magnesium adults consume, the higher their levels of C-reactive protein.
Dose: 250 to 400 mg per day
Tip: If you experience loose stools, cramping, or high blood pressure, decrease your dose.

4. Coenzyme Q10
Like polyphenols, this fat-soluble antioxidant compound prevents free radicals from corroding LDL cholesterol, so LDL doesn’t adhere to artery walls, Goodman says. Coenzyme Q10 also helps cells manufacture energy, which the heart needs in massive quantities.”A constantly beating heart requires a constant source of energy,” he says.
Dose: 30 to 150 mg per day
Tip: Co-Q10 may cause insomnia and can reduce the efficacy of prescription blood thinners.

5. Red yeast rice extract
The heart-protective qualities of this extract from the yeast grown on red rice result from a compound known as monakolin K, which works very similarly to statin drugs, blocking the enzyme in the liver that manufactures LDL cholesterol.”I’ve seen patients lower their cholesterol levels by as much as 40 points while taking red yeast rice,” Moyad says. A 2008 study found that in addition to making healthy lifestyle changes such as exercising more, taking the extract for 12 weeks in combination with fish-oil supplements resulted in a slightly higher cholesterol reduction and a significant drop in triglycerides–blood fats associated with cardiovascular disease–than taking prescription statins for the same amount of time.
Dose: Consult your healthcare practitioner
Tip: Red yeast rice may increase the risk of bleeding.

Stave Off Stress
Research shows that the stress-inflammation cycle is as detrimental to your heart as a plate full of the cheesiest fettuccine Alfredo.” Stress hormones, such as adrenaline and cortisol, cause the arteries to constrict, which results in a rise in blood pressure and decrease in blood flow,” Moyad explains. Less blood flow means less oxygen circulating through the body to combat free radicals–unstable cells that can damage healthy tissues. “We know now that bad LDL cholesterol only becomes threatening when levels get so high that it binds with free radicals,” Moyad says. When this happens, LDL changes structure and gets absorbed by the arterial walls’ lining, resulting in plaque buildup, or atherosclerosis. Such tissue damage causes the immune system to go into overdrive, triggering inflammation. Reduce your risk with these effective mind-body therapies.

1. Walk to be fit
Regular physical exertion that forces the heart to work harder strengthens the muscle and helps it function more efficiently even after the exertion is over, Goodman says. A 2002 Harvard study of nearly 74,000 healthy postmenopausal women found walking provided the same substantial
reduction in cardiovascular disease risk as more vigorous exercise. Goodman recommends walking for 30 to 60 minutes a day, moving fast enough to break a light sweat.” You want to keep your heart rate between 70 percent and 85 percent of your maximum capacity, which you can calculate by subtracting your age from 220,” he says. Wear a heart-rate monitor if you’re not sure you’re working at the proper intensity.

2. Link mind, body, and breath
“Yoga, t’ai chi, and qigong combine physical exercise with a meditative focus on the breath, which promotes relaxation,” Bradley says. “We know that exercise and stress reduction are both crucial components of protecting heart health, so any time you can combine the two, you do yourself a double service.” Research agrees: Landmark studies by Dean Ornish, MD, a San Francisco-based cardiologist, found that adding a stress-management component–in particular, yoga or meditation–to increased exercise and a low-saturated-fat diet resulted in significant weight loss and reductions in LDL cholesterol and triglycerides. Good DVDs for newbies: Tai Chi for Beginners With Grandmaster William C.C. Chen (Acacia Media, 2009), Qigong for Stress Relief (Gaiam, 2004), and Yoga for Beginners With Barbara Benagh (Bodywisdom Media, 2006).

3. Banish the blues
According to the National Institute of Mental Health, depressed people are twice as likely to develop cardiovascular disease. The relationship between mental health and heart health is twofold, Moyad says. Part of it is behavioral-depression makes you less inspired to take care of yourself. But some of the relationship is physiological. Depression raises levels of the stress hormone cortisol, which suppresses the immune system and leads to inflammation.

Treating your depression may mean talking to your doctor about antidepressants, or it could mean making a few key lifestyle changes that help you feel more empowered and energized.”I counsel my patients to look at all aspects of their everyday lives–their commutes, their jobs, their leisure activities–and see what things they do every day that might be negatively impacting their mental heath,” Moyad says. If, for example, your long commute is draining your mental resources and leaving you feeling emotionally frazzled, make a small change: Take public transportation so you have more time to read.”Anything that causes you mental and emotional stress is more of a drain on your health than you realize,” Moyad says.

4. Believe in the power of touch
Massage has been hailed for its ability to reduce tension, and these effects translate into measurable benefits for the heart. A single deep-tissue massage produced noteworthy reductions in blood pressure and heart rate in participants in a recent study.” Reiki [a form of touch therapy] is great for stimulating relaxation, which shifts the body out of stress response and balances the nervous system, reducing strain on the heart,” Cameron says. At least one study found that preterm infants who received a therapy similar to Reiki had heart rates that were better able to adapt to and recover from stress than infants who didn’t receive the therapy. To find a well-trained massage therapist or Reiki practitioner in the area where you live, go to naturalsolutionsmag.com/find-practitioner.

5. Prioritize relaxation
According to traditional Chinese medicine (TCM), the heart is the emperor of the body–it feeds all systems and rules the mind. The connection between the mind and the heart is more than just metaphysical: In a 2008 study conducted by researchers at the Medical College of Georgia, adolescents who practiced simple breath-awareness meditation for 20 minutes a day–10 minutes in school and 10 minutes at home–for three months experienced significant reductions in blood pressure and resting heart rate. Laurie Steelsmith, ND, a specialist in TCM and author of Natural Choices for Women’s Health (Three Rivers Press, 2005), recommends meditating 20 minutes a day at least four times a week to reap the full benefits of the practice. Or give your heart a mini-vacation by settling in with your favorite soothing CD. Research shows the heart synchronizes its beating to increases and decreases in music tempo.”We often use classical music to help our patients’ heart rate slow to 60 to 70 beats per minute,” says Michelle Cameron, director of healing solutions at the Cleveland Clinic.

Kate Hanley is the author of The Anywhere, Anytime Chill Guide (Skirt!, 2008).

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Post written by Leo Babauta, Zen Habits.

Not long ago, I was against meal plans because I felt they were too restrictive. I generally prefer to stick to simple principles of eating whole foods, staying active, and eating moderate portions.

But I’ve had a change of heart recently as I’ve focused on losing the last of my bellyfat — in the last year I’ve lost about 35 lbs., and in the last 3.5 months of sticking (mostly) to a general meal plan, I’ve lost 18 lbs.

That’s a goodly amount, to be sure, and I don’t think I could have done it (healthily) without sticking to some kind of plan.

Diet is the biggest component to losing fat — you can burn 600 calories (for example) in a workout, but you can easily eat 2-3 times that much in one sitting if you’re eating junk food. As they say, you can’t out-exercise a bad diet. I’d still recommend getting active and burning calories as much as you can (with adequate rest), but if you really want to lose fat, you need to look at your diet.

So if diet is important, how do you stick to a good diet? The meal plan is often the simplest answer — plan out the foods you’re going to eat, measured for your calorie goal, and then just eat those meals (for the most part). You don’t have to track your eating because it’s already planned out.

Sticking to the meal plan is often the hard part, though. Most people aren’t used to it, and they often fail and feel guilty. So I thought I’d share some of what I’ve learned, what’s worked for me, in hopes that it’ll help you.

I’ve gotten pretty good at sticking to my plan, and I actually enjoy it. Go figure.

The Simple Method

So here’s what I’ve done, and what I’d recommend. Keep it simple.

1. Eat real, whole foods you love. Do NOT see this as a sacrifice. If you hate carrots or eggplant but you eat them because they’re somehow “virtuous” or you think that sacrifice is the only way to lose that fat, you’ll fail. You cannot stick to something you hate for very long. Instead, go for healthy foods you actually enjoy eating. For me, this is berries, fruits of all kinds, raw almonds, veggies cooked tastefully in stir-fries or chili or what have you. Your list will be different, and it could take some experimenting with different recipes you find online, in magazines or in cookbooks to find the healthy foods you like best. Main rule of thumb, though: try for real foods, not packaged ones (not even “healthy” convenience foods). In as natural a state as possible — meaning, not processed or extracted, not fried or smothered with cream or sauces.

2. Improve in iterations. Cut back a little at a time. You don’t have to go from Standard American Diet to a diet of Only Raw Carrots in one day (nor should you ever eat only raw carrots, but you know what I mean). Try a meal plan that’s a little better than the diet you’ve been eating for years — perhaps cutting out the liquid calories at first, or adding more fruits or veggies you love. As I said above, cut the calories just a little. This first meal plan doesn’t have to be perfect — just a little better. Then, once you get used to that, make a meal plan that’s a little better yet — maybe a couple hundred calories less, more veggies, less fatty stuff, less snack food, or more real food. With each iteration of your meal plan, get a little better. I’m still getting better at mine.

3. Look ahead for bumps, and plan. We all have those bumps in our routines: an office party, someone’s birthday dinner, going on a date with your honey, taking a trip, being on the road all day and not having access to your usual foods. The key is to think ahead — what’s going on tomorrow? How will I deal with it? Should I pack food, or find out what the menu is at the restaurant so I can pick something healthy, or should I use this as a cheat meal? Thing is, don’t just do cheat meals all the time — then you’re not on a meal plan anymore. More on that below. Again, plan ahead and prepare — as you keep doing this, you’ll get good at packing snacks or meals so you’re covered, no matter what the occasion.

4. Make it public. Use your blog or Twitter/Facebook or a public forum or just email to let people know how your meal plan is going (I use Daytum, but that’s only one way to do it). Or get a partner and report to each other. Making it public or having a partner gives you accountability and motivation, and works like a charm. Don’t skip this step.

5. Cheat, & don’t feel guilty. Guilt often derails people from meal plans — they indulge and then feel like they failed, and so they stop. Don’t fall into this trap. You’re not going to be 100% compliant to any plan — shoot for 90% and be happy if you come close to that. Know that you’ll cheat sometimes, and make this part of your plan. However, learn to control the cheating: only do it a couple times a week, perhaps, and even then don’t just pig out. Eat reasonable portions of things you’d consider cheating, eat them slowly and enjoy them, and then move on. Get back to your plan. Over the long term, a little cheating won’t stall you, but a lot might.

A few warnings

1. Watch out for sneaky calories. Liquid calories are a good example — sodas, teas, coffees, sports drinks, vitamin waters and more, all contain calories that many people don’t account for, and then wonder why they’re not losing weight. Other examples include salad dressings, sauces, little bites of foods that “don’t count”, smoothies, candies or chips you snack on from the break room, meals that are bigger than you realize. There are many others, of course.

2. Do not make it extreme. This should be clear from the above method, but I have to say it explicitly. People will try any diet if they think it’ll work — the Grapefruit Diet, the Cookie Diet, a liquid diet, a “cleanse” or “detox”, an 800-calorie a day diet, the Cabbage Soup diet, the Lemonade detox. Please don’t do these diets — they’re not healthy and you won’t get good nutrition. Remember: you’re in this for the long term.

3. Don’t starve yourself. A little hunger is OK — I’ve learned that it won’t kill me to go slightly hungry for a couple hours. But if you feel like you’re starving, you might be reducing too drastically. Again, it’s best to reduce portions a little at a time, get used to that amount, and then reduce a little more.

My 1800-cal meal plan

For most of the last few months, I created (with the help of my sister and running partner, Kat) a 2,000-calorie meal plan and have been sticking to it, varying it a bit when I get tired of the foods. Recently as I’ve lost a lot of weight I’ve cut the plan down to 1,800 calories, as my lighter body requires fewer calories for maintenance.

Calorie goal: You shouldn’t follow my calorie goal — use an online calculator to calculate your basal metabolic rate (or BMR — the amount of calories you need just to maintain each day), and then subtract perhaps 200-300 for your meal plan’s target. If you exercise, you’ll be adding to the calorie deficit, which is good, but even if you don’t exercise on some days, you’ll still have a 200-300 calorie deficit. My calorie goal is actually closer to a 500-calorie reduction of my BMR, but it’s usually best to start smaller and adjust as you get used to it and as you see results, after maybe 3-4 weeks. Please, don’t drop below 1,200 calories (women) or 1,500 calories (men) — it’s hard to get good nutrition if you go too low on calories. Remember, this is long-term, not a quickie fix.

Basics: For the most part, the meal plan is:

• measured for my calorie goal
• broken into 5 meals (although this can be varied to any number that suits you)
• made of whole, real foods I love
• pretty much the same every day — I don’t mind routine, though you might want some variety
• flexible — I can eat out if I want without guilt

My plan: Here’s my current plan — please note that it changes as needed:

• Breakfast: loaded oatmeal – whole rolled oats, blueberries, raisins, cinnamon, raw almonds, flaxseed + cup of coffee (450)
• Lunch: Typically scrambled tofu or lentil-spinach-squash curry or veggie chili, on top of quinoa (400)
• Snack: soy yogurt, berries, raw almonds (350)
• Dinner: Typically scrambled tofu or lentil-spinach-squash curry or veggie chili, on top of quinoa (400)
• Snack (whenever I get hungry): fruits & nuts (200)

You could use this if you like the foods, but be sure to measure all your foods at first to get the calories you want for each meal. For example, if you want a 1600-cal meal plan, you could cut 100 cals from two of the meals or skip the last snack. However, if these aren’t foods you love, don’t follow this plan — make your own or find one you like. This is provided for illustration only.

Debbie Mandel, Intent.com

Spring is almost here and many people are worrying about allergy season. However, nature can actually make you healthier with fewer doctor’s visits. Human nature is enmeshed with nature. Learn to get along with nature’s rhythms to reset your own biorhythms from technology overload — focus on the benefits. So, the next time it is hot and humid, don’t beat the heat — make peace with it.

Here is what nature can do for you:

* Silent communication. Overscheduled and endless demands, you need to detoxify your senses with solitude, setting aside quiet time to reflect. You can hear a bird, smell a flower and feel the wind on your skin. Learn to pay attention to feel alive and alert — less likely to fall and get injured.

* Slow you down. Being crazy busy sets you up for chronic stress. Nature reduces the inflammatory response of stress which is damaging to all your bodily processes and sets you up for unhappiness.

* The sunshine vitamin. Vitamin D as transmitted by sunlight to your skin and helps to release serotonin to improve your mood. Exposure to sunlight stimulates the pineal gland to produce melatonin which plays a role in quality sleep, so that you wake up refreshed to start your day — without irritability. Vitamin D boosts the immune system and helps prevent certain cancers like breast and colon.

* Nutrients. Eating local, organically grown pesticide-free fruits and vegetables provides superior nutrition because they go directly from harvest to table. Better yet grow fruits, herbs and vegetables in your own garden or a community garden. Did you know that gardeners don’t tend to get osteoporosis and get a great workout that many gym members envy?

* Natural self-expression. Nature reminds you to be your authentic self — embrace your body and run with wolves — metaphorically speaking. Silence, suppression, pretense — take their toll on your mood and cardiovascular system.

* Movement outdoors. Take your workout outdoors because man was designed to walk and run outside. One hour at the gym is not enough. Look for opportunities to move all day instead of sitting in front of the TV or a computer.

* The power of the pack. Nature teaches us to flock together for safety and close relationships. Isolation breeds depression, illness and cognitive impairment.

* The power of green. The fewer chemicals the better, as everyone has a tipping point for illness. Chemicals stress the body. Also, the color green helps to promote healing. Nature has many shades of green.

Intent.com provides content and community for who you aspire to be--personally, socially and globally.

While many foods taste great, they are also powerful healers in a vibrant multicolor disguise. The best healing remedies also taste fabulous (I can’t say that about any prescription medications). Plus, foods won’t cause the nasty common side effects that most drugs cause.

1. Cherries
Muraleedharan Nair, PhD, professor of natural products and chemistry at Michigan State University, found that tart cherry extract is ten times more effective than aspirin at relieving inflammation. Only two tablespoons of the concentrated juice need to be taken daily for effective results. Sweet cherries have also been found to be effective.

2. Blackberries 3. Raspberries 4. Blueberries and 5. Strawberries
Dr. Nair later found the same anti-pain compound in berries like blackberries, raspberries, blueberries and strawberries.

6. Celery and Celery Seeds
James Duke, Ph.D., author of The Green Pharmacy, found more than 20 anti-inflammatory compounds in celery and celery seeds, including a substance called apigenin, which is powerful in its anti-inflammatory action. Add celery seeds to soups, stews or as a salt substitute in many recipes.

7. Ginger
Ginger reduces pain-causing prostaglandin levels in the body and has been widely used in India to treat pain and inflammation. A study by Indian researchers found that when people who were suffering from muscular pain were given ginger, they all experienced improvement. The recommended dosage of ginger is between 500 and 1,000 milligrams per day. If you’re taking medications, check with your health practitioner for possible herb-drug interactions.

8. Turmeric
Turmeric (curcuma longa) is the yellow spice commonly used in Indian curries. In research it has been shown to be a more effective anti-inflammatory than steroid medications when dealing with acute inflammation. Its main therapeutic ingredient is curcumin. Research shows that curcumin suppresses pain through a similar mechanism as drugs like COX-1 and COX-2 inhibitors (without the harmful side effects). Choose a standardized extract with 1500 mg of curcumin content per day.

9. Salmon 10. Mackerel and 11. Herring
Many fatty fish like salmon, mackerel and herring also contain these valuable oils. Omega-3s convert in the body into hormone-like substances that decrease inflammation and pain. According to Dr. Alfred D. Steinberg, an arthritis expert at the National Institute of Health, fish oil is an anti-inflammatory agent. Fish oil acts directly on the immune system by suppressing 40 to 55 percent of the release of cytokines, compounds known to destroy joints. Many other studies also demonstrate that eating moderate amounts of fish or taking fish oil reduces pain and inflammation, particularly for arthritis sufferers.

12. Flax Seeds and Flax Oil
Freshly-ground flax seeds and cold-pressed flax oil, contain plentiful amounts of fatty acids known as Omega-3s. Do not cook with flax oil otherwise it will have the opposite effect-irritating the body’s tissues and causing pain.

13. Raw Walnuts and Walnut Oil
Raw walnuts and walnut oil also contain the same powerful Omega-3 fatty acids that fight pain and inflammation in the body.

When it comes to pain, food really is the best medicine.

Copyright Michelle Schoffro Cook

Michelle Schoffro Cook, RNCP, ROHP, DAc, DNM, is a best-selling and six-time book author and doctor of natural medicine, whose works include: The Life Force Diet, The Ultimate pH Solution, and The 4-Week Ultimate Body Detox Plan. Learn more at: www.TheLifeForceDiet.com.

By Elson Haas, MD

It seems like stress is just an unavoidable part of today’s fast-paced, competitive world. But is it really? Stress is the body’s instinctive response to external environmental cues, as well as to one’s inner thoughts and feelings. It is how you react to perceived danger — the “fight or flight” response, for example. But you do have some control over how stress operates in your life. Below, see the 7 different types of stress and read on for 9 methods for combating it.

1. PHYSICAL: intense exertion, manual labor, lack of sleep, travel
2. CHEMICAL: drugs, alcohol, caffeine, nicotine and environmental pollutants such as cleaning chemicals or pesticides
3. MENTAL: perfectionism, worry, anxiety, long work hours
4. EMOTIONAL: anger, guilt, loneliness, sadness, fear
5. NUTRITIONAL: food allergies, vitamin and mineral deficiency
6. TRAUMATIC: injuries or burns, surgery, illness, infections, extreme temperatures
7. PSYCHO-SPIRITUAL: troubled relationships, financial or career pressures, challenges with life goals, spiritual alignment and general state of happiness

There are plenty of effective (and mostly pleasant) things you can do to minimize and manage stress. Here are some of my recommendations:

1. HAVE MORE FUN. Schedule in and actively pursue activities that you enjoy and that help you relax.
2. EXPRESS YOUR FEELINGS. Emotions need regular venting and evolution. Stuck, unexpressed emotions are the building blocks of pain and illness.
3. GET ENOUGH SLEEP. Poor sleep habits interfere with your body’s ability to rest, heal and recharge. If you have trouble sleeping, seek out the causes and get some help addressing them!
4. EXERCISE. Regular physical exercise is one of the best ways to clear away tension and build energy. It also helps you to adopt a better life perspective and to feel more in control of your circumstances.
5. PRACTICE RELAXATION EXERCISES. Breathing, meditation and visualization exercises help you let go of mental worries and allow you to experience precious moments of calm and inner peace. I believe that this quiet, “nothing happening” space is where the healing process begins.
6. DEVELOP GOOD RELATIONSHIPS. It is important to have authentic friends in whom you can confide and find support. Those who love and accept you — people who will listen and advise, but won’t judge — are your true friends. It can also be very fulfilling to be a true friend to someone else.
7. EXPERIENCE LOVE AND SATISFYING SEX.  A primary relationship that’s loving, sensual and sexual can also be a major stress reducer. Having an understanding, accepting companion to receive your hardworking body and mind can be the best therapy available. That said, if you do not currently have such a relationship in your life, turn to the other helpful therapies. If you are lacking touch, consider getting massage or another form of healing bodywork (you can always trade hand and neck rubs with a friend).
8. CHANGE PERCEPTIONS AND ATTITUDES. When ideas or views are not serving you, it’s wise to examine and adapt them. It’s important to learn to respond to life’s situations and not just react. This is a true “response-ability”! Hanging onto frustrations, holding grudges, and playing the victim/blame game are not in your health’s best interest. When you can, step back from the little struggles and look at the big picture. See challenges as opportunities for growth and learning. Many people find that applying spiritual principles to sticky life situations offers direction as well as greater peace of mind and heart. But whether it’s a spiritual practice or a daily yoga or journaling ritual, do what you need to do in order to find and experience self-love, self-respect and true self-worth.
9. EAT RIGHT. Eating nutrient-poor foods that are high in sugar or filled with chemicals and unhealthy fats puts an unnecessary stress on your system, reducing your immunity, overloading your liver and forcing your body to work overtime just to maintain balance. If you use up too many of your body’s resources on handling high-stress food-and-drink operations, there’s not much left over for emergencies. Eating nourishing food, on the other hand, supports your body’s natural immune and healing systems, helping your body to cope successfully with other sources of stress.

Experience Life magazine is an award-winning health and fitness publication that aims to empower people to live their best, most authentic lives, and challenges the conventions of hype, gimmicks and superficiality in favor of a discerning, whole-person perspective. Visit www.experiencelifemag.com to learn more and to sign up for the Experience Life newsletter, or to subscribe to the print or digital version.