Archive for the ‘Stress’ Category

Sleep – Wonderful Sleep

February 6th, 2012

Isn’t it the greatest feeling in the world to jump out of bed in the morning refreshed, energetic, and ready to tackle the world? Nothing does that better than a good nights sleep, sleep, wonderful sleep. It’s great!

Sleep - Wonderful sleep

Unfortunately , most Americans don’t get enough sleep. We are a sleep depraved nation, and many people have the wrong information when it comes to sleep and rest.

For example, I hear people say, “I only need four hours of sleep a night.”" I’ve been living on 3 to 4 hours of sleep a night for years.”"I can’t sleep anymore than four hours.” That’s because they don’t know what it’s like to get a good nights sleep.

One third of our lives is spent sleeping. Our bodies must have sleep and rest to, heal, restore, and protect our many organs and the very intricate processes that are constantly working to keep us healthy and alive. Sleep also helps to fight stress, maintain a healthy weight, and recharge your battery.

Yes, I said maintain a healthy weight. Getting the proper amount of sleep will actually help you to control your weight. People have a tendency to over eat, and eat all the wrong things, when they’re tired and lack better judgement. We’ve all been there.

You’re tired so you simply eat the first thing that’s placed in front of you. Rummaging through the cupboard, late at night, you find that bag of cookies, and you eat, not just one, but many.

Every one of us should be getting 7 hours of sleep per night. Getting the proper amount of sleep helps our physical and mental state, it helps you look and feel younger, improves circulation, lowers your blood pressure, reduces levels of stress and inflammation, strengthens your immune system, and improves your memory.

It’s also important to get your sleep at the right time. The deepest and most healing part of our sleep comes between the hours of 10pm and 2am. If your missing this very deep part of your sleep, you are probably waking up the next morning feeling tired and fatigued.

There is actually a little internal time clock in your brain that regulates your sleep. When the sun goes down and the darkness sets in, an antioxidant called, melatonin is released. It, along with other antioxidants, that are naturally produced by your body, are released after you are asleep. Their job is to remove the effects from the free radicals, that have been doing their damage in us through out the day. This clean up crew cannot do its work until we are asleep.

If we stay awake past 10pm, we interrupt this process, and can do lots of damage to our health. It will also take you longer to fall asleep, and your sleep will not be the deep restful sleep that you need. You might even wake up during the night a couple of times, and you will be tired in the morning. Because people wake up during the night, they are thinking that they must not have been as tired as they thought, and they think that they really don’t need more than four hours of sleep. They are wrong.

Try changing your bedtime by one hour. Get up 15 to 30 minutes earlier in the morning, so that you will be tired by the time 10pm rolls around. Simply going to bed an extra 30 minutes earlier every night, will make a huge difference in how restful you feel in the morning.

Many people think that watching TV after they go to bed will make them tired and fall asleep. Wrong, TV is a stimulant for the brain and will just keep you awake and prevent your bodies natural healing process to take place.

Keep your room dark and avoid as mush light as you can. Remember the dark helps produce the melatonin, and the other good guys that are ready to clean your house while you’re asleep.

Don’t drink caffeine late at night. Caffeine disrupts your natural sleep cycle.

Don’t eat anything three hours before you go to bed. The digestive system actually slows down as the day goes by, so when we eat that late night snack, we are making the body have to work at digesting our food, while it should be getting ready to send the clean up crew out.

Sleep is extremely important to the health and well-being of our bodies and it’s processes. Give your body all the resources that it needs to keep you healthy, happy, and living a long and prosperous life.

This is your wake-up call. It’s time to make the lifestyle and diet changes necessary for your best night’s sleep – wonderful sleep.


5 Things You Must Have to be Happy

February 1st, 2012

The elusive dream that we all chase after, how different it is for each and every one of us….to be happy. What does that really mean and how does one go about to bring real happiness into our lives.

Are You Happy?

Because we are all wired differently, happiness has different meanings for all of us. I’m from Detroit, Michigan, and for so many of us here, happiness would be seeing the Detroit Lions win a Superbowl, that would be real happiness.

To others, happiness would mean meeting that right person to settle down with, getting that big break on American Idol, or landing that big contract that sets you up financially for the rest of your life.

What is happiness to you? I want you to take a couple of minutes right now, and really give that some thought. What would really make you happy? What would really make your life complete?

I want to give you 5 things that you must have to be happy. Five absolutely essential ingredients you must have before your life can ever experience real happiness.

These are five elements that aren’t very easy to find. They are not just out there for anyone to pick up. They are elements that you have to search for, and they are character qualities that you must possess and then give away before you can ever have any real true happiness.

We have it all wrong in our society today. We go out and we try to find people who have these elements, and are willing to give them away to us before we ever even consider anything else.

1. Do You Want to Be Happy?

Be Happy!

Some people are content just doing what they are doing, and if happiness comes, great, but if it doesn’t, that’s alright with them. Happiness is not on the top of their agenda.

I know some people who are miserable, and full of negativity. You could give them a million dollars and they would complain that the bills were to stiff. They seem to enjoy that place that they hold all by their lonesome, because not to many people want to be around them.

You have to find out, if the pursuit of happiness is what you really want in your life, and than go out and make it happen.

2. Truth

Truth must be at the heart and core of any real pursuit of happiness, because without it you will wander aimlessly for the rest of your life, maybe touching the hem of the happiness garment, without ever really getting into it.

Truth is something that is not very easy to find in our world today. Nobody tells the truth anymore and no one really cares. We lie to the police when we get pulled over, we lie on our taxes, we lie to our spouses, bosses, and on and on it goes.

I don’t care if it’s a relationship with your spouse, a relationship with your boss, your kids, your friends, if it’s not based on truth you have nothing. Truth has got to be there. Find a man or women of integrity, and you’ve found a very rare person.

3. Trust

Trust goes along with truth. Without truth, you will never have trust. They go hand in hand. You can’t have one with out the other. It’s so important to build your relationships around these two elements, but be careful, because if you lose one of them, you will lose them both, and they are very hard to get back.

The story goes of a man who, after a year of dating his girlfriend, decided he was going to ask her to marry him at this years Superbowl game. He spent over $8000 for tickets and everything, when he was diagnosed with kidney cancer. When his girlfriend found out…she dumped him. Come to find out, that his cancer was not terminal, and he should have a full recovery.

I guess you could say that his cancer not only saved his life, but also saved him from making the biggest mistake in his pursuit of real happiness. There was certainly no truth or trust, and not very much love either.

4. Give

I hear so many people today that think they are in this relationship for what you can give to me. The, “What Have You Done For Me Lately”, song by Janet Jackson is their favorite song.

I read people on Twitter say, “this is the way I am, and you better take me the way I am. I don’t give a **** what you think”. If you are dating or are friends to a person with this kind of attitude, run as fast and as far away from them as you can.

There are chemicals that are released in our bodies whenever we give or do something good for someone else, without expecting anything in return. This chemical called, endorphins that are released make us feel good, and they are good for us.

Maybe you’ve already experienced this, when you helped someone out, or picked something up for them, or were just there to do good for no reason at all. Didn’t you feel great afterwards? It’s a very special feeling. Learn how to give.

5. Take

This might sound weird being on the list to make you happy, but it has a very important role for us. I don’t mean to take for selfish reasons and with the idea of hurting someone else, what I mean is to learn the humbleness of allowing to receive what someone else is giving.

My wife is a very loving and giving person. She will always go above and beyond what anyone is expecting, and she will never ever, accept anything in return. She is always there to help anyone who is in need.

When her mother passed away a few years ago, it was a very hard time for her. She was very close with her mother, and she was struggling. Well we had friends and family that came along side and were helping out with everything, but as it is with my wife, she just naturally got up and started doing her thing.

One of our friends came alongside her and almost had to nail her to her chair, and told her that this was her time to take. Let her friends have the blessing of giving to her during a time that they knew she really needed it. My wife right then and there, had to learn how to take.

All these elements are not going to be easy to find, but they must be there for you or I to ever find happiness. I’ll give you a hint on where you can start your search. They’re not out there, the first place that you must look is right inside of you. If you don’t find them there, you won’t find them anywhere.

You see the 5 things that you must have to be happy are found in your heart. They must be in you first before you can even start to look for them in others.

Happiness affects every part of your being. When you’re happy, you’re healthy, and when you’re happy and healthy it starts to spill over onto everyone around you.

Start spilling over onto other people around you…they won’t mind.






What Are We Having For Dinner Tonight?

September 2nd, 2011

How many times have you heard that one before, or how many times have you said that before?

Weather we like it or not, or whether we want to admit it or not, food is a huge part of our everyday lives. The people around us and the atmosphere that we live in, will have a very direct effect on what we eat.

I think this goes why back to our ancestors, but because of the space allowed me here in this blog, I will just go back as far as grandma.

Did you used to go to grandma’s house when you were a kid, visit the family, see the aunts and uncles, cousins, and….eat? Yes you ate food and you ate lots of it because, that was the one thing grandma lived for, to see her whole family at her house, happy, talking, laughing, and …yes eating.

I can still remember those days. They were good times with lots of grandma’s home cooked Polish food.

kielbasa, kuposta, and some pierogis. Good Polish food.

My ancestors were from Poland, and like most people, we got around together and we ate. Kielbasa, ham, pierogi, stuffed cabbage, and not to mention the deserts, they were all so good, but the one thing they had in common…they were full of fat, calories, and other stuff that was not good for you.

Food is a gathering point for most Americans today. Before we finish one meal we are already trying to decide what we are going to eat for the next.

There is a difference between how we eat and what we eat today, and that has a lot to do with our very busy schedules. When we went to grandma’s house, we had all day and most of the evening to eat all that food. There was always time for a cup of coffee and another slice of homemade pie, before we hit the road for that long drive home.

Today we don’t have all that much time, so we go to places that can prepare our food fast and cheap…that’s where we get the name fast food. The one thing about fast food is that it’s made cheaply and to be eaten fast, so there is not a lot of thought put in about nutrition or healthy food.

Good old American favorite, cheeseburger

Is it any wonder why 80% of all Americans are obese? Is it any wonder why our children are going into grade school over weight and out of shape?

I hear about, and I have participated in some different kinds of weight loss movements in the past, but as most of us have done, I’ve failed. I think the reason why we’ve failed in this so badly, is because we don’t realize how much of an emotional attachment we have to food.

I just mentioned one, with our trips to grandma’s house, but I know that there are hundreds of others that we could share.

My wife was raised in a verbally abusive home, and part of the reward she would get after being pelted with a barrage of very hurtful words, was food. Some sort of treat or guilt offering was given to her and to this day, when she gets upset over certain things, she will eat. Those same emotions, when stirred today, will draw out the very same responses that they did so many years ago.

We need to change all that. I don’t mean to change our emotional attachment to our food, I don’t think we will ever be able to do that, but we can train ourselves on what kinds of foods we are attached too.

Instead of running to the chocolate peanut butter ice cream, (my personal favorite),  when I get upset, try eating an orange, or some other type of food that you like. Make it a pleasurable food, not something that you don’t like but that’s good for you.

Next, work on those emotional triggers that get your chocolate ice cream emotions flowing. 90% of who we are comes from the environment that we are in. Change your environment if you can, and your eating habits will follow.

Now I’m not saying run out and get divorced because you can’t stand your husband, or sell your kids because they are driving you nuts, but get plugged into people and friends that lift you up. Laugh together, get out and join a bowling league, or golf club, play racket ball, do something physical that will get your blood moving. It’s a great way to relieve stress.

Stay strong and don’t get caught up into putting bad things into your mouth. Learn and practice to eat good food, and don’t use food as a stress reliever. Learn to use exercise, and some sort of physical activity, to do that.

Don’t forget to exercise your mind. With the advent of internet and computer games, we have become coach potatoes. Our kids can brag about how far they went on a certain computer game, but they can’t pick up a book and read a sentence without stumbling on a word.

Read and exercise your mind. Books can take you into a totally different world, and you can be someone or do something very special that you always dreamed about. Reading expands your mind and your horizons, and when you come back to earth, you will be better able to handle that stress that leads you to using food in a very unnatural way.

You see, food is given to us so that we can live, not the other way around.

Well, I have to go now. I smell something coming from the kitchen. I wonder what we are having for dinner tonight?

Overcoming Stress

September 22nd, 2010

Everyone is familiar with stress. We experience it in varying forms and degrees every day. In small doses, stress can actually be beneficial to us. It is only when the stress becomes too great, affecting our physical or mental functioning, that it becomes a problem.

  • In small doses, stressors can help give us increased energy and alertness, even helping to keep us focused on the problem at hand. This type of stress is good. People may refer to the experience of this type of stress as feeling “pumped” or “wired.”
  • As the level of pressure gets too great, stress eventually surpasses our ability to cope with it in a positive way. Often, people describe themselves as being stressed out, burned out, or at wits end. At this point, it is important to find positive and productive ways to deal with the stress and, more importantly, to address the person or situation that is causing the stress.
  • Everyone reacts to stress differently. Each of us has a different level of pressure and anxiety that we can handle without a bad outcome. Only you can assess your level of tolerance to stressful situations. The best treatment for stress is to prevent getting into situations that are likely to overwhelm your ability to cope. This is not always possible because the stressors may often come from outside sources that are beyond your control.

Some of the causes of stress are social and financial problems, medical problems, family history, and no social support. It’s not if you will get stress it’s what you will do when you do get it.

What To Do To Relieve Stress

The first thing to do is take a stress day. It is important to take a stress day. Take a day and do exactly what you want to do. Turn the phone off get rid of the distractions and chill.

You want to curl up and read a good book. Watch TV all day. Go to the park. Go see a movie. Meet with some close friends, or just stay in your pajamas all day and do nothing. It’s all up to you. It’s your day and you do what you want to do.

The next thing, and this is something that people have a difficult time doing, as best as you can, eliminate the stress factors in your life. If it’s your kids… well you can’t eliminate them, but start to put healthy barriers or limitations so that everyone knows where and how far they can go before they cross the line.

I know a women who just runs to the aid of everyone who calls her and all these people do is use her and run her into the ground. The sad thing about it is she lets it happen. This is what you don’t want to do. This lady is heading for a stress breakdown. It is preventable but we need to take action and stop this from happening.

All of us have stress. We need to learn how to control it instead of it controlling us. Don’t become a burnout. Getting the right amount of sleep, exercise, and eating right, will help you and your body control the stress levels in your life.

Brian Gosur