Healthy Bride News

• The big thing with stress is not over doing caffeine and sugar.
• Start the day with balanced breakfast - that means combining protein fat and fiber.
• Don't go too long without food (that means have a bag o' healthy snacks as listed below)
• To keep blood sugar balanced (and to handle stress better) combine protein fat and fiber for all meals
• Stay hydrated
• Take time to eat 3 meals and 2 snacks....you'll handle stress better down the road if blood sugar is balanced.

THE HEALTHY BRIDE SNACK IDEAS FOR ENERGY (Items you can carry in your purse or workout bag)

• Veggie sticks with hummus or bean dip (use a variety of vegetables such as carrots, bell peppers all colors, snow peas, celery, cucumbers, green beans, broccoli, cauliflower etc.)
• Plain yogurt with muesli
• Apple or pear with nut butter (I love almond) OR low fat cheese
• Trail mix with nuts and seeds (avoid dried fruits and chocolate, and limit quantity)
• Hard boiled egg
• Plain yogurt with cucumbers and fresh dill
• Egg salad on whole grain crackers
• Whole grain cracker with nut butter and sliced fruit
• Energy Bar -The Original Nutiva Bar - Ruth's CranNut Flax Power Bar - Living Harvest Hemp Seed Bars
• Turkey lettuce wrap with avocado

1. I could do it better myself
2. I don't know if I can trust her to do it
3. He isn't qualified to do it
4. She doesn't want the responsibility
5. I don't have time to show anyone how to do it
6. There is no one else to delegate to
7. He already has enough to do
8. I don't want to give up this task because I like doing it
9. She messed up last time, so I am not giving her anything else to do

1. Delegate the objective, not the procedure. Outline the desired results, not the methodology.
2. Ask people to provide progress reports. Set interim deadlines to see how things are going.
3. Delegate to the right person. Don't always give tasks to the strongest, most experienced or first available person.
4. Be sure to delegate the authority along with the responsibility.
5. Trust people to do well and don't look over their shoulders or check up with them along the way, unless they ask.
6. Be prepared to trade short term errors for long term results.
7. When you finish giving instructions, the last thing to ask is, "What else do you need to get started?" They'll tell you.

#2 Breathe. This sounds so easy but can really be a challenge. A few nice deep breaths can be so relaxing. Here are a couple of easy breathing exercise you can do anywhere:

Sit down or lie down.
Inhale slowly and say to yourself I am.
Exhale slowly and say to yourself relaxed.
Breathing is not something you DO. Rather it is something which you ALLOW. The problem is that we don't allow our breathing to occur smoothly and naturally.

For those who are a bit more ambitious, here is a way to experience more about breathing.

Experiencing a Full Breath While it is not possible or necessary to fully expand the lungs with every breath, it is vital in heightening awareness to experience how a really complete breath feels. Used periodically, this exercise utilizes the lungs to capacity, and extracts great amounts of "life force" from the air.

Directions: Try this exercise sitting, standing and lying down.
1. Exhale deeply, contracting the belly.
2. Inhale slowly as you expand the abdomen.
3. Continue inhaling as you expand the chest.
4. Continue inhaling as you raise the shoulders up towards your ears.
5. Hold for a few comfortable seconds
6. Exhale in reverse pattern, slowly. Release shoulders, relax chest, contract the belly.
7. Repeat.
This exercise will require gentle practice in order that inhalation and exhalation be smooth and balanced. Beginners should only do it 2 or 3 times continuously.

From: The Wellness Workbook. Travis, MD & Ryan; Ten Speed Press, 1988

#3 Music Music therapy has shown numerous health benefits for people with conditions ranging from mild (like stress) to severe (like cancer). When dealing with stress, the right music can actually lower your blood pressure, relax your body and calm your mind. Listen to some music you love. Find a place where you can focus and enjoy your favorite choice of stress- reducing music.

#4 Exercise
Get outside and run or walk for even 10 minutes! You WILL feel better.

Bellevue: 6 week Program for Brides (friends,family and wedding party members welcome too)

Not a Bride? We have classes for you too! Seattle:

Monday August 28 Hard Core Bootcamp
• 6:15pm - Locations vary
• We run hills, stairs, roads and trails. We bike, swim and do lots of pushups! Come Join us!