Category Archives: Personal Best Newsletters

Need More Tranquility In Your Life?

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Status Update: Unplugged

Our digital tools help us work, learn and connect faster. With the advent of smartphones and tablets, time spent using mobile devices has increased 70% in the U.S. since 2012.

More than two-thirds of teens own smartphones and a third own tablets. And many adults are also relying more and more on their mobile devices for work, social media and web-based entertainment.

However, too much time spent online with any device can lead to what the American Psychiatric Association calls Internet Use Disorder. Signs include using the internet to escape responsibilities; spending more time online; discontinuing other interests; and trying unsuccessfully to reduce or stop online usage.

Researchers are learning more about the mental effects of heavy technology use — teens and adults alike can develop mental health problems including sleep disorders, depression and stress.

Is it time to downsize your daily cyberspace quota? Try this:

✒Use an app that monitors phone and, yes, app usage.

✒List things you’ll do when you unplug.

✒Set boundaries for plugged-in time for you and your kids.

✒Identify networking activities to omit.

✒Unplug to enjoy other pastimes.

✒Exercise — every hour of screen time means time spent sitting.

✒Post away messages so everyone knows your response schedule.

Digital tools are designed to make life easier, not to dominate it.

http://www.personalbest.com/PersonalBestHealthlines/ViewArticle.aspx?article=4937

Solo Traveler Tips

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Solo Travel

Use home exchange sites. Staying in someone’s home is usually cheaper than staying in a hotel. An added bonus is that you can cook meals in instead of eating out. Wi-Fi is another plus; many hotels charge hefty daily fees for Wi-Fi. If staying in someone else’s home doesn’t appeal to you, consider independent hotels. Some independent hotels offer smaller rooms specifically targeted to solo travelers at discounted rates.

Avoid the single supplement fee. Many travel companies (cruises, packaged tours, etc.) tack on a single supplement fee for traveling alone to make up for the space not being taken by a travel companion in a double occupancy room. Many cruise lines and tour groups offer supplement fee waivers during certain sale times throughout the year. Some supplement fees can be as high as half of the ticket price, so the waiver is worth it. Another, less popular, option for waiving the supplement fee is to allow the company to pair you with another solo traveler. If staying with a stranger isn’t an issue, this option allows more flexibility in your travel, without having to wait for a waiver sale.

Eat like the locals. Shop for easy meals at the local grocery or farmers market. Have a picnic in a nearby park or on a sidewalk bench. You’ll enjoy your surroundings and catch more of the local sights.

https://www.personalbest.com/Wellness-eLibrary/PDF.aspx?id=TD&subs=104470

 

 

 

Work Together Standing Up?

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A study from Olin Business School at Washington University (St. Louis) found that standing up during group work makes people more creative, enthusiastic and willing to work together than when they are sitting down. Plus, standing or walking during group work is a great way to counteract all that bad-for-your-health sitting.

http://www.personalbest.com/TopPerformanceOnline/ViewIssue.aspx?issue=878#4748

 

The Practice of Patience

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Patience 2Some people seem born patient. Others feel impatient several times a day. You may sense it building before you express it. Once spoken, it can have negative consequences for those around you.

Learn to recognize your personal signs of escalating impatience: frustration, muscle tension, clenching teeth, anxiety, irritability, rushing and shallow breathing. They signal it’s time to step back and change your reaction.

Stop the cycle. Reacting to situations with anger and frustration may provide emotional instant gratification that is ultimately self-defeating. Accept those feelings for what they are, but practice responding in more positive ways.

Tune up self-talk. Impatience often results from the negative loop playing inside your head, which tells you “I don’t like this,” or “This isn’t going my way.” Slow down and tune into your inner voice during moments when you’re impatient; then find a way to manage that discomfort more successfully.

Take a break. When you’re feeling agitated, try to move away, mentally or physically. Take a walk, do relaxation stretches, call a friend, or spend time in quiet reflection. Once you are calm, return to the situation with a fresh outlook.

You can improve your emotional outlook by building good health: regular exercise, good nutrition and adequate sleep. You will have more patience when you are well rested and feeling your best.

“Patience is bitter, but its fruit is sweet.” — Aristotle

http://www.personalbest.com/TopPerformanceOnline/ViewIssue.aspx?issue=878

Fresh Approach to Vegetables

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Best Bites

You can’t beat spring and summer for the best variety and quality of vegetables — whether from local supermarkets, farmers markets or your own backyard. Here are some ways to enjoy this fresh bounty.

Roast ‘em. Mushrooms, asparagus and sweet onion team up well. Place vegetables in a roasting pan and sprinkle with walnut or olive oil and garlic powder; lightly salt and pepper. Cook hot and fast, about 410°F for 8 to 12 minutes, depending on thickness of vegetables. Don’t overcook. Roasting brings out the maximum flavors of vegetables.

Grill ‘em. Cut vegetables into thick strips or chunks. Best choices: whole mushrooms, halved tomato, onion, chunks of zucchini and squash. Place a sheet of heavy foil brushed lightly with olive oil on your grill. Arrange vegetables on the foil and cook until tender — easy cleanup.

Stuff ‘em. Wrap thinly sliced vegetables, such as cucumber, tomatoes, pepper and green onion, in a tortilla; top with plain Greek yogurt and salsa. Or stuff partially cooked, whole bell pepper shells with a mixture of cooked brown rice, minced onion and mushroom, and pine nuts. Heat in the oven, then serve warm.

Toss a pasta salad. Slice cooked green beans, potatoes and carrots and stir together with grape tomatoes and cooked whole-wheat pasta. Dressing: Whisk fresh chopped herbs, lemon juice, Dijon mustard, garlic and hot pepper flakes with olive oil or create your own fresh approach.

http://www.personalbest.com/extras/16V5tools/View-Article.aspx?article=4716