by Fiona Cosgrove

I recently read an article from the US about how people could “ride the wave” of potential financial disaster by returning to the “fundamentals” and concentrating on the really important stuff of life.. That got me thinking about what whether in Australia we should be thinking along the same lines and what those fundamentals might be.

Four come to mind.

1. Relationships

In today’s frantic world we believe we are in touch with everyone on a constant basis. Our electronic devices keep us on line and “connected” with colleagues, family and sometimes friends. But is a short sms the same as a meaningful conversation? And have you ever responded to an email and forgotten what you said, or whether in fact you wrote it? Somehow the illusion of connection to people makes us think we have our relationships intact, yet in fact these are often neglected.

Studies have shown that rich, satisfying relationships are the biggest predictor of happiness over anything else (including wealth and satisfying work). In times of hardship, invest time in the people who you care about.

• Attention deficit

When we divide our concentration and deny anyone our full attention, the relationship suffers. When we don’t listen properly or respond and show interest in what is being said, the person we are with feels unheard and unacknowledged. So next time you are talking someone, turn off your phone, your blackberry or computer and give them your full attention. A great tip is to ask a question, then follow it up with a question that arises from their answer. By focusing on other people, we can put aside our worries for the time being and gain the support we need. When we show interest in others, they return that interest in us.

• Chose your company

In times of stress it is important to surround ourselves with positive energy. Work out who makes us feel good and whose company we enjoy the most. You will find that often it is the people who listen and show interest in our lives. Give the same back to them. Some people have a way of “being with you” that does not necessitate a lot of conversation. In the same vein avoid the people who drain you.

2. Focus on what makes life good

• Don’t be scared of emotion

When we are under stress, we tend to block out our feelings and try and stay calm and cool. But refusing to acknowledge the way we feel can create a new set of problems. Negative emotions (such as fear, anger, resentment and loss) have to be recognized and worked through as they are a signal that something is wrong. Finding the cause of such feelings can give us direction to move either towards or away from a situation or to change it if we can. Positive emotions need to be enjoyed and savoured. Joy, excitement, contentment, and love are really what we ultimately strive for. It has been said that man needs a purpose to give his life meaning but without moments of pleasure along the way it is difficult to stay committed to the journey. Emotions lead to motion which leads to motivation. Emotions are the fuel that drives us. Without feelings, we will not prosper. Think about what is most important – material wealth or emotional prosperity? Avoiding strong emotions is not healthy.

3. What gets you out of bed in the morning

• Find your purpose

What do you enjoy doing? What gets you out of bed in the morning? Is it the thought of making more money or the fear of losing it? I doubt that it’s either. Money can be a by-product of working at something we enjoy. There are times when we have to do things we don’t enjoy and during those times it is essential to find outlets in activities that we gain pleasure and meaning from. There are also times when we have to sacrifice the good things in favour of temporary hardship which will lead to greater reward in the future. We will only do this if we have a purpose to work towards. If we make accumulating wealth our sole purpose in life we will have an empty existence. We need a goal that is meaningful but the process of achieving that goal has to be as important as the outcome. If our goals are too distant, we will lose our will to keep going.

• Meaning in each day

We need more than a long term purpose in life, we need a purpose in our lives each day. Work out what activities give you satisfaction, and are in some way connected to your values. Is it spending time with your kids? Walking your dog? Exercising? Doing something good for a neighbour? Gardening, sailing or playing golf? Reading? We all find meaning in different ways. Try and include some activity each day that gives you a sense of fulfillment.

4. Stay in touch with your physical health

• Let your body support you

Everything can be going right in our lives but if we don’t heave good health, we will be unable to enjoy each day. In today’s busy world, many people fall prey to letting their physical health deteriorate as they focus on their mental health or achieving their professional goals. What we forget is that exercise, good nutrition, adequate rest, hydration and relaxation are primarily connected to our overall state of wellbeing. Take stock of where your body is at. Are you carrying extra weight? Is your cardiovascular system getting a work out? Are you providing your body with the right fuel and rest? I believe that good physical health is about as fundamental as you can get. Without it, nothing else will be fully achieved. If reading this section makes you feel uncomfortable do yourself a big favour and get a thorough medical check up then take steps to change your lifestyle to give your body the best chance of keeping up with the demands of a complex and sometimes challenging life.

In troubled times, stepping back and reflecting on what is fundamental to our happiness is a worthwhile activity.

Fiona Cosgrove has over 20 years experience in the wellness & fitness industry - owning and managing clubs in Australia and Asia, including No 1 Martin Place, NSW Fitness Centre of the Year, 2006. Fiona is the author of Coach Yourself to Wellness and she regularly runs corporate seminars and workshops in the areas of healthy lifestyle, motivation and wellness.

by Tony Wilson

Would you willingly put your happiness and success in the hands of someone else? Of course you wouldn’t - sounds ridiculous, right? But that is what many people do every day at work.

I am baffled by the notion of HR practitioners and managers everywhere trying to ‘keep people engaged’. Surely it can’t be up to these people - HR, our bosses, our colleagues - to make sure we are happy and successful at work. But we look for these people to keep us engaged and when they don’t, we are unhappy and unsuccessful - and it’s their fault.

So how do we stay engaged and happy at work?

It’s not our job. I spent many days with professional athletes who had, arguably, the best jobs in the world. But some of them aren’t engaged. They turn up to training and say things like, “Here we go again. Man, I don’t feel like this today.” Most people would love to have those jobs - great money, travel the world, live your dream, spend every day with your best mates………good gig, huh?

So what is it? Research has shown that a happy professional life is a precedent for a happy life in general. It’s no wonder, given that we spend about half our waking hours from Monday to Friday at work and we spend more time with our work colleagues during the week than we do with our kids.

Here are some tips for helping you ‘Love Your Work’

1) Have goals and work with them in mind

Understand what you want to get out of work and, somehow, make an effort towards that every day. Even if it’s ‘just a job’, I bet it’s a job that’s paying for your next holiday. Or giving your kids a chance at a better education. Keep these things in mind and have reminders of them close at hand to refer to when you feel like things are dragging you down.

For those who want to achieve more and more at work, the trick is to understand the things that you have to do regularly - build networks, turn in quality work, contribute at meetings - and continually execute these with the end goal in mind.

2) Do something you like doing

This doesn’t mean that you need to quit what you are doing and find another job - though in some cases it might (sorry, HR managers!). But you need to find the things you enjoy about your job and engage in these regularly. Intersperse them throughout the day so they act like a light at the end of the tunnel when you invariably have to do the things you don’t like.
I once worked with a lady who was a great sales person and then got promoted, but found out it was all admin and meetings. What she really liked was the interaction she used to have with her clients. She hated the new job until she realised that her direct reports were her new clients. Apply the things you like doing and work to your strengths whenever possible.

3) Achieve

We all like to achieve something. Even the most cynical person likes to cross the last thing off their to-do-lists - it’s about accomplishment. Try to work on things until they are finished instead of doing bits and pieces of projects all the time. If you don’t have specific targets to achieve (or they are long-term or meaningless to you), then ask your boss what he/she expects of you and what would help them most. It also helps to ‘chunk things down’ into manageable parts so you are continually finishing something.

Achievement is different for different people. For some it’s small things, for some it’s large, and for others still, achievement is more about helping others. Understand what is important for you to achieve.

4) Understand where work fits into the big picture

This is the big one. For many people, work is not the be-all and end-all. It is merely a part of their life that helps facilitate the things that are most important to them. Keep reminding yourself of what is really important, and understand that the small things that drag us down are just that……small things.

It helps when we have ‘attitude anchors’ around us. These might be pictures of family, photos of your last (or next) holiday, anything really that helps you put things in perspective. When things get out of control, take a reality check and ask yourself “in the grand scheme of things, is this really something that should make me unhappy?”

Tony Wilson is the founder of Teamcorp Australia, and has spent over a decade working with elite performers in business and in sport. His ability to help athletes reach their potential and maintain motivation has been a large factor in their success, and many corporate leaders throughout Australia now also apply Tony’s philosophies with outstanding results. Tony’s practical background, coupled with an MBA, give him a unique perspective on personal and team performance.

By Gary Bertwistle

It’s one thing to recover, but the question is are you really recovering or just paying lip service to it? I recently went on holidays to Hayman Island. Its one of my favourite island resorts and I can’t speak highly enough about the island, the accommodation, the food, the service and the pool. As I sat at breakfast it was staggeringly obvious that people were unable to disconnect from their world and have a proper holiday at Hayman. As I looked around the beautiful dining room on the beach, 7 out of 8 tables had mobile phones sitting on the top of the table. As I looked out onto the beach, there were husbands pacing up and down the beach on their mobile phone at 8.30 in the morning. There were husbands and wives sitting opposite each other at the breakfast table, both on mobile phones. At dinner there were young girls sitting in front of their parents sending texts throughout dinner. By the pool in the middle of the day while their children played in the water, parents sat on the edge on mobile phones. Fathers paced backwards and forwards down the side of the pool on their mobiles. Anxious fathers sat knee deep in water sending text messages to the office.

If you’re going to go on holidays, then truly disconnect and go on holidays. I totally agree with all that Andy has talked about in Flip the Switch and throughout the Recovery Lounge website. However people are paying lip service to it, and they think because they’re on an island they’re recharging, recovering and reinvigorating. They’re kidding themselves.

I recently worked with a group of CEO’s and prior to my speech there was general chatter around the room about things that were significant in their life. One of the CEO’s of a large Australian corporation had said that he had gone on holidays the week after it was budget time. When he left the office the business had recorded a $6.8million profit, but whilst on holidays on his very first day away, the profit had dropped to $4 million due to the drop in currency and exchange rates. He said naturally on his first morning away at the beach, his blackberry went ballistic and he spent the next week fixing budgets and working out how they could recuperate the millions of dollars they’d lost due to the currency exchange. He said ‘As you can imagine it wasn’t much of a holiday but the kids had a good time, and that’s the main thing.’ Well I’m sorry that isn’t the main thing. The main thing is if you are truly going to recharge and recover, then disconnect and spend time properly engaging with your children. Just because you’re sitting by the pool on your crackberry doesn’t mean you’re on holidays with your family. Its sad that people are forgetting how to relax. People are forgetting who they are because their identity is totally built around the workplace. And its not just blokes that are doing it, women and wives are just as guilty from what I have observed around Australia.

A man walked up to a Zen master and said ‘Master, teach me the secret of Zen.’ The Zen Master said ‘When working just work, when resting just rest, when eating just eat.’ The man said ‘That’s it’?’ The Zen Master said ‘That’s it.’ The man said ‘It can’t be that easy.’ The Zen Master said ‘It is that easy but its surprising how few people can do it.’

If you are going to rest, recover, and reinvigorate your world, then do just that. If you’re reading, just read. If you’re with your children, be with them, be totally engaged, talk to them eye to eye and listen to what they’re saying. Play and properly engage rather than disrespecting them by playing on your mobile and thinking you are giving them your full attention. Kids know and so does your partner. When you’re eating just eat. No mobile phones, no crackberry’s, no PDA’s, no iPhones. In fact I was talking to a guy just recently who said that his house has a no technology policy from the minute he gets home in the evening and across weekends. This was due to the fact that he and his wife were no longer talking because of computers, phones and blackberrys. The no technology philosophy in his household he says saved his marriage.

I think Andy’s books, writings and speeches are spot on with regards to recovery. Recovery is a must in our current society. However you need to listen to Andy May the accountability guy and hold yourself totally accountable. If you’re going to do it, do it but don’t kid yourself by thinking you’re recovering by being on an island when the whole time you are connected to the rest of the world by technology. Be it on holidays, having coffee with a friend, walking the dog, or hitting the gym, the message is the same. It is not recovery if you are still connected. The main thing is to truly be there.

When you lose your job, you’ll work out what is really the main thing. If you lose your health, you’ll work out what really is the main thing.

Gary speaks to audiences around the world about unlocking their thinking, imagination and ideas in the areas of performance, problem solving, innovation, marketing, strategy, creativity and learning. He is the author of The keys to Creativity and Who Stole my Mojo.

By Maya Anderson

Often described by its sufferers as “torture”, Restless Leg Syndrome is a chronic condition in which people feel an uncomfortable restlessness or urge to move within their muscles while at rest or even sleeping.

University of Melbourne Department of Physiology Associate Professor Gordon Lynch said RLS sufferers are forced to move their legs during periods of rest to relieve uncomfortable or painful sensations especially in the calves. “The condition has been likened to having ants crawling about within the muscles,” Professor Lynch said.

RLS can greatly disturb usual sleep patterns, as sufferers trying to sleep are forced to get up and walk around or stretch to attempt to settle the unpleasant twitchy sensations. “Not surprisingly, disturbed sleep, chronic sleep loss and fatigue can reduce quality of life and general health,” Professor Lynch said. “In severe cases, RLS may lead to depression and social isolation.”

National Coordinator of the Restless Legs Syndrome support group Beverley Yakich said many RLS sufferers are reluctant to take the drug pathway and instead seek natural remedies.

However there is not one alternative therapy that works effectively for all so sufferers may need to try different treatments. “Acupuncture, homeopathy, Reiki, Bowen therapy and other complimentary treatments have their enthusiasts who report significant improvements in their RLS symptoms, however a similar number give anecdotes of minimal, or no positive, lasting changes,” Ms Yakich said.

Chinese medicine practitioner, acupuncturist and Mind&Body columnist Wade James said traditional Chinese medicine considers RLS to be a result of blood not feeding the tendons, muscles and blood vessels. “When starved of blood’s nourishing the body’s energy (Qi) will become agitated and move frenetically, causing internal wind (Feng),” Mr James said. “Tremors, twitches and restless legs are the outcome.”

Mr James advised RLS sufferers visit a Chinese medicine practitioner who should determine the exact pattern of clinical features and then describe an individual Chinese herbal formula or recommend a course of acupuncture.

He said overworking or standing for long periods of time while working can deplete nourishment of the blood, and also recommended following a healthy diet, as traditional Chinese medicine dictates that blood can lose its nourishing qualities when a poor diet is followed over a long period.

Ms Yakich also advised sufferers to talk to a doctor to ensure their diet is adequate. “Sufficient levels of the following are considered crucial in the control of RLS: iron with vitamin C, magnesium with calcium, vitamin B12 and folic acid,” she said.

Consuming antioxidant-packed wolfberries or goji berries, known as Gou Qi Zi in China, may help soothe symptoms as they are said to improve the blood’s nourishing qualities. “Add a few tablespoons to a soup mix or half a dozen berries to a cup of hot water for a tea,” Mr James said. Mulberries, eggs and chicken are also said to improve the blood’s nourishing capacity.

It may also help to change your sleep patterns and habits. “Sleeping in a single bed takes away the pressure of trying not to disturb one’s partner,” Ms Yakich said. “Some report that symptoms don’t occur if they sleep late in the morning, so if feasible, changing sleep patterns may also be helpful.” Lifestyle and ergonomic measures should also be taken into account. “RLS sufferers might find it useful to work at a high stool, where they can dangle their legs,” Ms Yakich said. “In meetings or during air travel, it is helpful to obtain an aisle seat.”

Avoid caffeine, alcohol, nicotine and stimulants, as these often worsen symptoms. “Alcohol is consistently reported as a major trigger to get the twitches started,” Ms Yakich said.

Other things you can do to help provide temporary relief include exercise such as walking and stretching, according to Professor Lynch, who is the co-founder and director of online health and fitness company Fitness2live. “Regular, moderate exercise may also alleviate RLS symptoms but it is best to avoid too many strenuous activities that might lead to muscle fatigue,” Professor Lynch said. “Therefore it is important to build up your fitness gradually so that muscles become accustomed to the increase in workload and avoid getting injured.”

According to Mr James weight training may also help. “Light weight-bearing exercise is important to allow the body to replenish its blood supply and to circulate it through to the tendons, muscles and fine blood vessels.”

Professor Lynch said resting properly before bedtime is important for sufferers, although some gentle stretching may be helpful. Try to relax fully before going to sleep. “Having a warm shower before bedtime can sometimes help promote relaxation or even receiving a gentle massage before bedtime might help you get to sleep,” he said.

Soothe Symptoms of RLS

• See a Chinese medicine practitioner for a herbal remedy or to arrange a course of acupuncture.
• Follow a balanced diet, with sufficient levels of iron, vitamin C, magnesium, calcium, vitamin B12 and folic acid.
• Avoid caffeine, alcohol, nicotine and other stimulants.
• Work at a high stool.
• Try to maintain regular sleep hours.
• Use showers or warm baths
• Unwind before bedtime – try relaxing massages.

Maya Anderson is a full-time freelance journalist who specialises in health, fitness, nutrition and wellbeing issues. To contact Maya, email maya.anderson@hotmail.com

by Nicki Bourlioufas

First, pain at the pump. Now, pain at the checkout. The sharp rise in food prices means we’re now paying close to $5 for a loaf of bread or a litre of yoghurt – it seems that even shopping for basics is a sore point. So what’s to be done about it?

Over the year to June quarter 2008, food prices rose by an average 3.9%. But the prices of some staple goods jumped by a lot more. For example, milk (up 12.1%), cheese (up 14.2%), poultry (up 11%), and bread (up 6.8%).

The following tips can help to keep your grocery bill down.

1. Shop with the seasons. Eat only fruits and vegetables that are in season. You’ll save – and enjoy the freshest produce available rather than something that has been sitting in cold storage for weeks or flown thousands of miles across the world (or both). Whether it’s a summer mango or winter broccoli, you’ll be better off all round.

If you don’t believe us, check the Australian Bureau of Statistics (ABS) data for that same June quarter. While food prices were up overall, fruit and vegetable prices fell sharply, down by 7.4% and 6.5% respectively. Apples, bananas, pears and oranges fell in price due to plentiful supply. Lettuce, broccoli, cauliflower and pumpkin prices also fell as those foods came into season.

2. Cut waste. Before you head to the checkout, ask if you’re likely to eat everything in your trolley. If in doubt, put it back. A UK study released in May this year found the average UK household (without children) throws away £420 worth of food each year (equal to almost $AU1000 ) – or roughly a third of all food it buys. Australian households throw away a similar amount. Cut waste and you can cut food costs.

3. Create a grocery list and stick to it. Before you go shopping, plan what you need. Put down all the items that you really need on a shopping list and stick to it. If you steer away from the list, you risk buying food that will simply sit at the back of your fridge until you throw it away.

4. Eat in. The average US family spends 42% of its annual food budget on meals outside the home, and Aussie families are similar. Instead of going out, why not stay at home, make dinner – and save. Raid the cupboards, your fridge and your imagination to come up with tasty, healthy meals. Cutting out $40 on takeaway each week, you’ll save more than $160 a month.

5. Pack your lunch. Instead of spending $6 or more a day on weekday lunches, brown-bag it. Take sandwiches and fruit or leftovers. With monthly savings approaching $120, what greater incentive do you need (other than tastier, healthier home-made lunches to look forward to)?

6. Choose goods at the lowest price per unit. Some stores display the price per unit of products or you can work it out yourself (e.g. by calculating the price per 100g or 100mL). For raw products like sugar, flour, butter, milk, pasta or salt, generic brands can provide great savings. With such foods, you don’t lose in quality but can gain substantially in savings. Otherwise, buy goods on sale – but only if you’d use them anyway.

7. Shop late in the day. Prices of produce and other perishables (such as bakery goods, hot chickens and other pre-prepared foods) are often slashed at the end of the day at fresh food markets and even supermarket and other grocery outlets as the vendors try to sell goods that are perfectly fine – but may be difficult to sell the next day. So tote your trolley just before closing time and save.

8. Hunt mark-downs and specials. Meat that’s heading for its use-by date is often marked down – and it’s perfectly safe for quick use or freezing. The same can be said of other fresh produce and baked goods, so keep an eye out and buy up. Similarly, check the ads and catalogues for specials and add these (if they’re essentials) to your list. Then buy in bulk, save – and avoid shopping later.

9. Move out of your comfort zone. Shop in areas favoured by a variety of different ethnic groups and you’ll be amazed by just how much cheaper groceries are. Whether its local fruit and vegetable shops or butchers, you’ll likely find much cheaper prices, a whole variety of foods to explore – and often fresher goods because of higher turnover.

10. Eat raw goods and fresh foods. Remember that while packaged and prepared or processed foods may seem cheaper and easier, they’re often both more expensive and less healthy than some simple, honest alternatives. Focus on healthy staples like beans, lentils and pasta. Lentil soup in winter or pasta with tomato and basil in summer make for great eating and good health.

Where to find out more

Visit these websites devoted to helping to cut food costs: the wikihow site at Save Money on Food and www.lovefoodhatewaste.com

This is article is courtesy of Super Living. Live and invest with attitude

By Rob Wilkins

In one of the many letters he wrote to his son in the 1740s, Lord Chesterfield offered the following advice: “There is time enough for everything in the course of the day, if you do but one thing at once, but there is not time enough in the year, if you will do two things at a time.” To Chesterfield, singular focus was not merely a practical way to structure one’s time; it was a mark of intelligence. “This steady and undissipated attention to one object, is a sure mark of a superior genius; as hurry, bustle, and agitation, are the never-failing symptoms of a weak and frivolous mind.”

In our, at times reckless lives, we tend to believe that signs of accomplishment are how much we can achieve when doing more than one thing at a time. To produce that report’ at the same time as interviewing for that new employee, at the same time as preparing for the family BBQ on the weekend, is considered to be an accomplishment worthy of praise and recognition. However the truth, as I see it, is far from this.

You have heard me make mention of John Medina and His “Brain Rules” before. John maintains, through his study of molecular biology and neural pathways, that the brain is a sequential processor and therefore multitasking cannot, as we know it, take place. In fact what we engage in is “task switching”. This has happened right throughout the industrial age and people have become very good at it. However with the advent of the information age we have now started to reach the boundaries of what we can switch between before we lose focus and quality. More recently, challenges to the notion of multitasking have begun to emerge. Numerous studies have shown the sometimes-fatal danger of using mobile phones and other electronic devices while driving, for example, in the United States laws have been passed that have now made that particular form of multitasking illegal. In the business world, where concerns about time-management are perennial, warnings about workplace distractions spawned by a multitasking culture are on the rise. In 2005, the BBC reported on a research study, funded by Hewlett-Packard and conducted by the Institute of Psychiatry at the University of London, that found, “Workers distracted by e-mail and internet suffer a fall in IQ more than twice that found in marijuana smokers.” The psychologist who led the study called this new “infomania” a serious threat to workplace productivity.

The moral of the story is that we should be cognisant of our performance and recognise that the completion of singular tasks with excellent results will still allow us to perform and perform well, it is just that we will not be causing any damage along the way. Children in western civilisation learning today, live in an information rich scoiety and the multitasking that comes with this could be affecting the way people learn. Take one students quote from the Kaiser Family foundation research project in the USA: “At this very moment I am watching TV, checking my e-mail every two minutes, reading a newsgroup about who shot JFK, burning some music to a CD, and writing this message.”

They think they are multitasking. This constant task switching will take it’s toll. Jack of all trades and master of none is the situation that comes to mind.

Wind it back. Concentrate on one thing at a time and feel the joy of a job well done.

Rob Wilkins is a Learning and Development professional with over 20 years experience in Corporate Learning and Development, Management and Executive Development, Learning Technologies and Organisational Performance Improvement. Currently completing his Masters in Knowledge Management and Business Information, Rob is considered a specialist in eLearning and Personal Learning Environments with a strong Knowledge Management influence guiding his research and professional development. Email: dawilkos@tpg.com.au : or more of his insights on a daily basis: Blog: http://roalp.blogspot.com

with Andrew May

Watch the Today Show interview

Australians are among the most stressed out people on the planet. Nearly 80 percent of Aussies say they feel stress on a regular basis.

Andrew May explains the symptoms of stress and shares his top five tips for managing stress.

”We are definitely facing different catalysts of stress these days and stress is on the rise as a consequence,” explains Mr May.

Traditionally stress was mainly caused by environmental problems such as drought, fire and floods however today lifestyle factors and work are causing us to stress out.

“Stress has always excited however in the past it came and went, today it’s constant,” he says.

Mr May believes people feel controlled by work, debt, technology, time and other people’s demands which leads to feeling overwhelmed and as though we can’t switch off.

“Although different people respond to stress in different ways there are common physical and emotional signs to look out for,” he says.

Manifestations of stress generally fall into four categories: physical, mental, emotional and behavioural processes.

Physical symptoms include: fatigue, headache, insomnia, muscle aches/stiffness (especially neck, shoulders and low back), heart palpitations, chest pains, abdominal cramps, nausea, trembling, cold extremities, flushing or sweating and frequent colds.

Stress can impact our mental processes and lead to decreases in concentration and memory, indecisiveness, mind racing and confusion.

”Another common symptom of stress is the loss of sense of humour,” May explains.

On an emotional level stress can lead to feelings of anxiety, nervousness, depression, anger, frustration, worry, fear, irritability and impatience.

”Stress will also impact on behaviour,” he explains. “Common characteristics of stress include pacing, fidgeting, increased eating, smoking, drinking, crying, yelling, swearing, blaming others and in severe cases people can become violent.”

Mr May believes in many people stress builds up because people do not take time out to de-stress and unwind.

”Managing stress is an essential skill to thrive in today’s frantically paced world,” he says. “There are several simple ways to decrease your stress levels which will make an unbelievable difference on your quality of life.”

Mr May’s top five ways for managing include relaxation, taking time out to recharge, asking for help, improving your personal skills and putting things into context.

”A great exercise to reduce stress is to make a list of all the things that make you feel stressed,” says Mr May. “Once identified, try and relax in these situations and where possible tackle the source of the stress.”

Other stress busting tips include avoiding multi-tasking and doing jobs in order of importance.

”Regular exercise is also great for relaxation,” says May. “Cycling, jogging, swimming and working out in the gym are ideal ways of reducing tension caused by stress.”

Mr May’s top five tips to manage stress

* Hit the relaxation response: learn techniques like meditation and yoga or try listening to music.
* Improve skills: stronger communication, organisational and time management skills will all help effectively deal with stressful situations.
* Big picture thinking: try and put your stress into context and don’t sweat it over the little things.
* Recharge: take mental physical breaks. Find ways to escape in your spare time and build in regular holidays and breaks.
* Ask for help: stick your hand up and ask for help and support.

Andrew May is is considered Australia’s leading expert on performance and productivity and is the author of the bestselling book, Flip the Switch. Andrew speaks at conferences across the globe, mentors CEO’s and senior managers. He is published throughout national and international media, with regular segments on 2UE radio, Mix 106.5 Body and Soul and Channel Nine’s TODAY show.

By Catherine Saxelby

Wake up your taste buds with the tartness of lemons, a natural energy recharger for busy people who want to watch their weight, says nutritionist Catherine Saxelby.

Lemon help for weight loss

Now for the good news. Lemons are very low in kilojoules – so low you don’t need to bother counting them. An average sized lemon has less than 80 kilojoules (20 calories), one of the key reasons they tend to appear in so many diet books.

For years, dieters have been told to start the day with a glass of water with the juice of a freshly squeezed lemon to ‘cleanse’ the insides and quell early-morning hunger pangs.

Lemon’s acidity is a key factor. It seems it can slows the rate of stomach emptying so a generous squeeze of lemon juice on your meal can effectively lower it’s glycaemic index (GI) to keep your blood glucose under control and your hunger pangs at bay.

Lemons and detoxing

A new detox plan called the Lemon Detox attempts to ride on the tail of lemon’s healthy benefits. Unfortunately once you read it, you’ll see that it’s not really based on lemon but instead Madal Bal tree syrup, a high sugar product derived from palm and maple trees. When detoxing, you mix this sugary syrup with lemons and water to make a sweet lemonade style drink which you consume along with herbal teas and water for 10 days. I don’t recommend it as it’s a fast and teaches you nothing about retraining your eating habits.

Lemon nutrition

There’s a lot to love about lemons. Like all citrus fruit, lemons are packed with vitamin C. One average-sized lemon will give you 40mg or 90 per cent of your daily needs. You also get a little folate and good amounts of the mineral potassium, an essential mineral that counteracts the damage done by excess salt to the kidneys and heart. In addition, the distinctive tart flavour keeps your taste buds satisfied when you cut back on salt.

Note that there’s little protein or fat and barely a gram of carbohydrate, primarily sugar.

Don’t overlook the rind of the lemon - both the rind and juice contain the flavonoid limonene. This is an antioxidant that’s showing promise as an anti-cancer agent but at this stage there’s still a way to go. And there’s US research showing that the rind has the potential to lower cholesterol – similar findings from grapefruit and orange also have been reported. Whether this ends up being proven, it’s still another good reason to add grated lemon rind to muffins, grilled fish, steamed green beans and chicken dishes.

Ways to use lemons

• Use lemon juice liberally wherever you can – to extract the most juice, have them at room temperature and roll them around on the bench first to break up their juicy membranes.
• Squeeze it on fish, oysters, prawns and any seafood
• Substitute it for vinegar for a tangy salad dressing
• Mix the juice of one lemon with a tablespoon of honey for a sore throat
• Use a whole lemon as a stuffing for roasted chicken – simply prick the skin and then insert a whole lemon along with a few springs of fresh rosemary or parsley to fill the cavity before roasting.
• Add slices to your pan when steaming vegetables to lift flavours
• Combine lemon slices with dill or basil to bring out the flavour of fish
• Enjoy in tea instead of milk

Catherine Saxelby is an accredited nutritionist and author of 9 books including Nutrition for Life. For more tips and ideas, go to her website at www.foodwatch.com.au

by Allan Bolton

Need a good reason to build a regular physical activity routine? Here are 51 great benefits on offer from regular activity. Print the list and circle the items that excite you most:

Physical

1.    Boosts your fitness
2.    Burns calories
3.    Enhances muscle and joint flexibility
4.    Enhances your endurance and stamina
5.    Helps you stay independent
6.    Improves balance
7.    Improves your posture
8.    Increases muscle strength
9.    Increases your lung capacity
10.    Lowers your resting heart rate
11.    Makes active holidays more enjoyable
12.    Makes it easier to do household chores
13.    Preserves lean muscle tissue
14.    Reduces lower back pain
15.    Reduces risk of varicose veins
16.    Tones your body
17.    Allows you to play with the kids

Mental

18.    Assists efforts to stop smoking
19.    Boosts the feeling of being in control of your lifestyle
20.    Boosts your creativity
21.    Gives you more energy to achieve the things you want
22.    Helps counteract depression
23.    Helps you relax
24.    Helps you wear the clothes you want to wear
25.    Improves your mood
26.    Improves your self esteem
27.    Increases enjoyment of recreational activities
28.    Keeps you alert
29.    Provides more ‘me time’!
30.    Reduces anxiety
31.    reduces stress
32.    Sets a good example for family and children

Metabolic

33.    Allows you to eat more and still maintain calorie balance
34.    Boosts fat burning
35.    Boosts your immune system
36.    Cuts the risk of type 2 diabetes
37.    Enhances glucose tolerance
38.    Helps alleviate menstrual symptoms
39.    Helps maintain weight
40.    Helps manage asthma
41.    Helps relieve constipation
42.    Improves circulation
43.    Improves sleeping patterns
44.    Increases good cholesterol
45.    Maintains your metabolism
46.    Reduces fatigue
47.    Reduces hypertension
48.    Reduces the need for some medications
49.    Reduces the risk of heart attack
50.    Reduces the risk of osteoporosis
51.    Strengthens your bones

By Allan Bolton B.H.M.S. (Hons) MAAESS AEP SP

Allan Bolton is an accredited exercise physiologist. He has worked in health, fitness and human performance over the past 28 years. Over this time Allan has featured in media including all major Australian newspapers, National commercial TV news, ABC radio and most commercial stations. He is a Scientific Advisor and Health and Fitness expert for Weight Watchers Australasia. Allan was the first person in the world with insulin dependent diabetes to complete an Ironman Triathlon. This mix of qualification and personal achievement make him a popular corporate keynote speaker and workshop presenter. For more go to Allan’s website at www.qualityhealth.com.au

By Olivia Stern

One of the best ways to regain focus, boost your energy and keep that summer-high feeling going through-out the year is with a yoga retreat.

Unlike an exercise “boot camp” or weekend at the beach, a yoga break takes a holistic approach to improving the health of your whole body.

Whether you’re a diehard yogi or just looking for a healthy way to deal with stress, the benefits of practicing yoga include “peace of mind, better concentration, self-confidence, enfoldment of the personality, awakening and development of spirituality,” according to Paramhans Swami Maheshwaranda (Swamiji), the world-renowned yoga guru and founder of Yoga in Daily Life.

Thanks to the growing popularity of retreats, travelers can now choose from a full-range of options, from bare bones ashrams to ultra-luxe spas, depending on their specific goals and needs.

Mothers with children, for instance, can enjoy down time at D-lite Yoga Retreat in Ibiza, Spain. Outdoor-loving athletic-types can sign up for Adventure Yoga Retreats, which combines adventure trips, such as a safari in Tanzania or hiking in Machu Picchu. For those wanting to indulge in high-end, blissed-out pampering, there’s the Ananda spa in the Himalays.

Many facilities also offer special events with visiting “masters,” such as a week with Rodney Yee and Colleen Saidman at the Como Shambala retreat in Bali, Indonesia, or carefully programmed itineraries for specific results, such as the Mind, Body, Spirit package at Maya Tulum in Mexico.

Know Before You Go

To find the right fit for your yoga retreat, travel adviser Melissa Bradley recommends doing your homework and being realistic about your goal.

“Don’t be shy about getting as much information as possible about everything from the accommodations to the level of fitness to the food,” Bradley says. “When traveling with a friend, that also means making sure you both have the same expectations.”

“The first thing is to figure out what your real goal is,” she says. “Do you want a relaxing vacation and to get a little better, or do you want a monastic experience? If you’ve never done one before, go somewhere closer to home and see if it’s something you love,” says Bradley, who runs Indagare.com, a high-end membership-based travel website and helps clients plan their dream trips.

So if your cubicle has your muscles a bit creaky and you’d like to take a few days to zen out, check out one of these excellent retreat options for a total-body boost — physical, mental, emotional and spiritual.

Maya Tulum, Mexico

Kick back in downward dog beachside at Maya Tulum.

Located on a gorgeous beach in the Yucatan, just an hour south of Cancun, Maya Tulum Resort offers a classic yoga and wellness retreat for those who are serious about their practice — but also look forward to a sunset margarita. Rooms are set in simple, yet comfortable Mayan-style thatched roof cabanas, facing either the Caribbean Sea or the Mexican jungle.

One of the most-popular packages is the five- or seven-day Mind, Body & Spirit program. Classes follow the Hatha Yoga tradition and are open to all levels.

In between classes, check out one of the eco-tours, enjoy swimming or snorkeling in the nearby coral reef, or visit the historic Mayan ruins. Ultimately MBS hopes to transform your sense of well-being by “balancing the inward journey with outward adventure.”

D-lite Yoga Retreat, Ibiza

A guest relaxes in the lotus pose poolside at D-lite Yoga.

Tucked in a pine forest on the hippy Spanish island of Ibiza, D-Lite Yoga is an elite retreat for the whole yoga family. “It’s very popular with posh English moms who bring their kids,” Bradley says. D-lite offers unique packages for mother and baby, weekend getaways and even a weight loss plan that promises you can lose 18 inches in four days.

Accommodation is spread out on the private estate, with most rooms set in a 400-year-old farmhouse that overlooks the Mediterranean Sea. Children up to age 5 are welcome free of charge, and there are a range of yoga, meditation and activities for them, as well as babysitting if needed.

D-lite concentrates on Shivananda yoga and dynamic Ashtanga, and offers group or private instruction for all levels. During downtime, guests can relax by the pool, take a jeep to tour the island or enjoy horseback riding through nearby fruit orchards.

Como Shambhala Estate, Bali

Yoga masters Rodney Yee and Colleen Saidman will guest-host a retreat at Como Shambhala in Bali this year.

Built into the jungle of Bali, the Como Shambhala Estate feels like an escape to another world. Their award-winning residential health retreat draws stylish travelers from around the world, as well as internationally renowned yogis, such as Rodney Yee and Colleen Saidman.

Though the spa offers first-rate facials, hydrotherapies and ayurvedic treatments, Como Shambhala is not just for pampering. Instead, the tranquil spot places a strong emphasis on learning skills and behavioral therapies to help guests gain new perspective and make lasting changes in their life. Activities include everything from martial arts and meditation to guided hikes and Pranayama breathing.

From Nov. 16-22, Yee and Saidman will lead a special retreat, “The Balance of Yoga.” Other retreat programs include cleansing, fitness, rejuvenation and stress management. In addition to the each regimen, guests can also take advantage of cultural trips to nearby Ubud and even a personal assistant to help clear your mind.

Adventure Yoga Retreats

Practicing the standing tree on top of an Incan ruin.

For thrill-seeking outdoor lovers, Adventure Yoga Retreats offers once-in-a-lifetime trips, packed with yoga practice to exotic locations around the world. If you have a group you’d like to go with, or a destination in mind, Adventure Yoga Retreats will help you plan an unforgettable custom trip, or you can sign up for one of the pre-programmed itineraries.

Founder Ted MacDonald, a former endurance athlete, just got back from leading a 10-day trip to the Inca Valley that included hiking the Machu Picchu trail and visits to a local orphanage. Plans for future trips this fall and winter include safaris to Kenya and Tanzania, as well as weekends snowboarding in Vermont.

Adventure Yoga Retreats specializes in an energetic Vinyasa flow, but the practice also depends on the specific leader and group.

Ananda Spa, Himalayas

Enjoy water yoga and outdoor meditation on the slope of the Himalayas.

For yoga purists looking for a little luxury, there’s no better place than the Ananda Spa. Perched in Himalayas in the Rishikesh region where yoga was born, the Ananda offers wellness retreats and detox programs that combine ancient ayurvedic treatments with modern Eastern and Western holistic health principles.

The spa is known for its outstanding yoga teachers and meditation or healing masters, who all emphasize total body well-being. In the unlikely case you tire of the pampering, Anada also offers an assortment of outdoor adventure and cultural activities from trekking to kayaking in the Ganges.

Guests rave about the spiritual power of the setting, the quality of the yoga classes and the spa’s delicious organic food. Ananda has won Conde Nast Traveler’s Best Destination Spa Award for the past three years.

Mii Amo

Enjoy stunning Sedona views and Native American-inspired spa treatments at Mii amo.

Surrounded by the red rock walls of an Arizona Canyon, Mii amo Enchantment Resort operates a luxury wellness center in a Native American landscape. Mii amo means “to continue one’s path, moving forward or journey,” and accordingly, the resort’s guided retreats aim to expand physical and spiritual boundaries.

Mii amo specializes in spa treatments and energy work based on Native American principles. Fitness classes include Chinese Rejuvenation, Vortex walk, Qigong, aqua aerobics, yoga, as well as pilates; mountain biking, meditation, even cooking classes are also available. Once you’ve worked up a sweat, indulge at the AAA four-diamond restaurant, with its award-winning wine list. Last year Mii amo won Travel and Leisure’s Best Destination Spa.

Yoga instructors regularly lead three-day retreats to Mii amo. In October, Ian Lopatin & Vanessa Lee of One Yoga will host “Journey through Consciousness Yoga.” Other packages include five-night healthy lifestyle, rejuvenation, de-stress, spirituality exploration and ayurvedic balance.

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