Scheduling to Stay Stress-Free

Fall is a busy time! Kids are back at school, everyone returns to the office from summer vacation, traffic gets worse, and schedules fill up quickly. I know I'm feeling my stress levels increase a bit lately and I'm sure you all are, too. Here are some tips to keep stress levels in check this fall.

1. Get enough sleep. Sleep deprivation is a major disturber of peoples' moods - you're almost guaranteed to start off your day on the wrong foot if you wake up exhausted before you've even done anything. Set a specific bed time deadline for yourself and stick to it. Try to spend at least 15 minutes in bed reading or unwinding before your actual bed time - it will make it easier to fall asleep if you're already relaxed.

2. Make a to-do list. Write everything down, either by hand or electronically, that you need to accomplish. Separate it by day. Having everything clearly laid out with a plan of action will make the tasks seem more manageable, and easier to remember!

3. Exercise. Studies show that one of the quickest and surest ways to boost your mood is to exercise - I know this one really works for me! The hardest part of a workout is often just getting yourself out the door. Set a time limit for yourself - for example, "I only have to walk/jog/run for 5 minutes, then I'll see how I feel." Often by the time you've started, you'll be motivated to do more! 

4. Get outside. Even if it's just a short walk, getting a little fresh air and sunshine (without the distractions of your cell phone and email) is a great way to boost your mood and relieve stress. I love fitting in lunch time walks at work. Not only will the exercise boost your mood, but the sunlight will help, too! Walking meetings or short 15 minute afternoon walking breaks are a great idea as well. You're never too busy to fit in a short break, and often you'll come back refreshed and even more productive than before.

5. Plan ahead. Hurrying out the door and always running 5 minutes late is often a stressor and dampens a good mood. Plan ahead and try to give yourself plenty of time to do what you need to do.

6. Make time for fun. What do you love to do? What relaxes you? Maybe it's going to a movie, reading a good book, hanging out at a coffee shop with friends, or exploring a new area of your city - whatever it is, make time for it. Just because you're busy doesn't mean you can't fit in some "me" time.  

7. Eliminate anything that's not necessary. We all want to be heroes and say yes to any and every opportunity that comes our way, but it's impossible to do everything and be everywhere. For your own health, learn to be comfortable saying NO to opportunities that you simply don't have time for. Whoever is asking will understand. 

How do you reduce stress when you're busy?

More Matters: Shopping Tips for Fruits & Vegetables

Food labels have learned to speak loudly to consumers and continue to change their message, year by year and product by product. There are all types of “foods” that claim to satisfy any number of fruit and vegetable servings for the day, but the fine print can leave a lot to be desired. The CDC has designated September the Fruit & Veggies: More Matters month; we couldn’t agree more! When it comes to healthy whole foods - fresh fruits and vegetables - more matters, and so does where those fruits and veggies come from!

These are our top four guidelines to follow when buying fruits and vegetables: 

1.       Choose foods that only have natural packaging (skin, peel, rind, etc.).
Occasionally this rule will need some wiggle room as certain produce will come in plastic wrapping, pints or bags. But, for the most part, if the only thing you have to open or remove is the natural skin, you’re eating something real!

2.       As often as possible, buy seasonally!
Typically the seasonal items are on sale, so look for the deals. Because that fruit or vegetable is in its peak season, it’s growing fast and coming from all over! Produce sections should be bursting with ripe and seasonal fruits and vegetables, but you can also find them locally at Farmer’s Markets and Co-ops.

3.       With fresh, frozen, canned or packaged, check the ingredient lists!
Sometimes fruits and vegetables will require no preservatives, so the ingredient will be peacefully short (e.g. only reading “peppers” or “raspberries”). On occasion you’ll find a few additives to prevent browning or spoiling, which is fine. When checking these lists, look to avoid added sugars and/or syrups, salt, and hydrogenated fats/oils.

4.       Be wary of loud health claims. The good stuff doesn’t need anyone to toot its horn!
Going back to guideline #1, if there’s no packaging, there’s no place for a food company to insert an exaggerated health claim! These foods speak for themselves with bright colors, unique texture and shapes. You know they’re healthy, and no one needs to say why.

For more information on fruits and vegetables, check out FruitsAndVeggiesMoreMatters.org. You’ll see what’s in season, how to plan out weekly meals and shop smart, and learn to understand the Nutrition Facts and food labels.  

Which fruits and vegetables top your list of Fall favorites?