Make Your Waist Smaller with This 30-Second Habit

Few things plant the waist-widening TV remote more firmly in our hands than the need to destress. But here's a healthier way to let go of it all: Just breathe deeply.

It takes only about 30 seconds to do it right, and a quick and easy stress reduction strategy like this is critical to your waistline -- especially given a recent study on job stress and weight gain. In the study, workers who were super stressed tended to have bigger bellies than their peers who were more at ease.

Pound-Packing Stress Relief?
It's not that stress in and of itself causes waistlines to expand; it's how people deal with the stress that makes them fat. Researchers suspect the difference in weight was more likely due to the unhealthy coping mechanisms the stressed-out folks used -- like vegging in front of the TV, skipping that afternoon walk, and dipping into a pint of double fudge ice cream for cold comfort when they got home.

Chill Out to Slim Down
Still, stress itself may do some damage as well. In fact, other research has found that chronic stress can increase the production of cortisol -- an anxiety hormone that facilitates the storage of belly fat and may boost cravings for high-calorie snacks. The good news? You can put stress to bed with just 30 seconds of deep breathing.

Follow this quick four-step guide to deep breathing.

Breathing is one of those things your body does that you don’t have to think about. But we YOU Docs think you should pay attention to it every now and then, or you’ll miss out on some major health benefits, especially for your lungs. That’s because deep breathing:

Brings oxygen deeper into your lungs
Moves more nitric oxide (which widens blood vessels) to your lungs, which helps your blood vessels and lungs work better
Removes toxins by getting lymph moving
Calms you

Here’s a quick test: Stop reading, and inhale and exhale normally, looking down as you do. If you don’t see your belly moving, your breathing is short and shallow. Now try this:

Lie flat on the floor, one hand on your belly, the other on your chest.
Inhale deeply and slowly as you count to five. Your belly button should move away from your spine, and your chest should widen and rise slightly as your lungs fill with air.
Exhale slowly to a count of seven. Your belly button should pull toward your spine.
Let your belly button be your guide. When you deeply inhale, feel your belly button go out as your lungs fully expand with air. When you deeply exhale, feel your belly button suck in as you blow out old air and carbon dioxide.

Take 10 deep breaths like the one you just practiced, morning and night, and take as many as you need when practicing your serve or chasing your dog.

Downsize the stress from your job with these six coping strategies.

When profits, the market, and your own bank account dip, it's no surprise if your mood mirrors them. Depression is actually one of the ways your body sends a signal that something isn't working quite right and that you should be thinking of coping strategies to get your body and mind on the right track. If you're too busy to think of them while you're trying to do three jobs -- or trying to get a job at all -- use these steps to keep your mind under control.

Talk it out. We're living in a world where there's too much talk. We've got talk shows, talking heads, and people who talk the talk but can't walk the walk. Funny, though, in a hypercommunicative society, many of us can't talk about anything other than sports, soaps, or why the media focuses so much attention on (fill in celebrity scandal of the day). The fact is, when it comes to reducing the effects of depression, the biggest cure may not be in a pill bottle, but in making sure you don't stay bottled up yourself. In treating minor depression, talk therapy for 6 weeks is 60% to 70% successful, and it's 90% successful when used in conjunction with drugs. How does it work? Probably by releasing feel-good chemicals and by helping you learn new coping strategies. Think shelling out for a therapist will stress you out even more right now? Just talking about your problems with your spouse or your friends, can help.

Go bananas. Eating a banana every day facilitates both the cross talk among your brain cells and the effect of certain neurotransmitters (such as serotonin and its precursors) that can make you feel better. These two effects may mean that eating a banana a day helps keep the therapist away by preventing recurring minor depression.
Sweat it out. If you haven't exercised in a while, the thought of slipping into a pair of tight pants and a sports bra might seem depressing in itself. Exercise, however, has been shown to be more effective than many antidepressants in reducing major depression. Part of it may be because exercise boosts feel-good chemicals, and another part likely comes from the sense of purpose and accomplishment that regular exercise brings. Don't feel like it? Sometimes action has to come before motivation, and if you're depressed, you may need to act first in order to prime your motivational engine.
Try yoga. This form of exercise is specifically associated with decreased symptoms of depression and increased mood, perhaps partly because of the deep breathing (which has relaxation and brain function benefits) that's done during the practice.
Use guided imagery. Guided imagery isn't the screen of your car's GPS; it's actually a way of making you feel better. It's been shown to improve the ability to cope with depression, improve mood, and decrease stress. All you need to do is go to a quiet place. Start by relaxing and breathing deeply, then visualize yourself in different good scenarios: spending time at a favorite place, such as the beach; or practicing for a big performance at work and then doing well.
Write at bedtime. Approach every day with an attitude of thankfulness. Impossible expectations lead to sadness. Try to write in a gratitude journal daily; writing three thank-you notes a day really does make it less likely that you will suffer depression. While you're at it, put some music on in the background. Music can improve moderately depressed moods; one study also showed that it improved heart rate and blood pressure.

While some signs of depression are easy to spot, many of us hesitate to call ourselves depressed. We'll write it off as being too tired or too stressed or justifiably sad. But if you chronically experience depression, and it's getting in the way of your life, it's worth mentioning to your doc. It's far better for potential employers, your family, everyone around you -- and for your own health -- if you don't think you have to be down just because the economic indicators are.

For job burnout, try this age-old remedy.

Americans (but not the French), throw away an estimated 415 million vacation days every year. That's 1.6 million years of unused vacation! Have we lost our minds? Chronic stress and overcommitment to work have been linked to an increased risk of heart disease, stroke, and mortality. Yep, not taking a vacation will make you older. Much older.

Whatever your excuse for not taking a break -- your job can't live without you, you can't afford the expense, there simply aren't enough days in the year -- toss them out the window.

The truth is, you're not doing anyone any favors by not taking time off. Not your family. Not your employer. And definitely not yourself. Research suggests that reducing stress and taking regular vacations -- once or twice a year -- may be as vital to your emotional and physical well-being as exercise or a healthful diet. And the benefits don't stop there. Vacations seem to have a positive impact on families and organizations as well.

People who take frequent vacations:

Are less likely to be depressed, tense or tired
Have a reduced risk of heart disease and all-cause mortality
Tend to spend more time with their spouse and children and are more satisfied with their marriages
Report being more interested and more productive in their work when they return from time off

So change your mindset. Stop thinking of vacation as a luxury you can live without and start thinking of it as a healthy habit. Let's face it: making time off a regular recuperative part of your life is probably the easiest lifestyle change you'll ever make.

Ticket to Health

The number one rule for a rejuvenating vacation? Leave the work and worries behind. And that'll be much easier to accomplish if you turn off -- or leave at home -- your cell phone, BlackBerry, and laptop.

It was once predicted that by the year 2000, Americans would be using mobile phones, working 20-hour weeks, and enjoying more than 3 months of vacation each year. Unfortunately, only one of these predictions has come true.

Technological developments, once expected to precipitate the end of the 5-day workweek, have in fact had the opposite effect. These advancements have blurred the boundary between work life and personal life, making it trickier rather than easier to find the right work/home balance.

Best Bets for a Recuperative Getaway

There's no need to break the bank at a pricey spa retreat to get the health benefits of vacation, but some variables do improve your odds of returning home relaxed and recharged. Use the tips below to help plan a health-enhancing holiday you won't soon forget.

Lucky Number 7
It usually takes people 2 to 3 days to really relax and get into the groove of vacation time. Longer vacations are associated with greater psychological benefits than shorter ones, so try to plan a break that's at least 7 days.

Pack Your Flip-Flops (and Your Sunscreen)
Warm, sunny destinations are the way to go if you're looking for a vacation that'll soothe your soul and lift your spirits, according to a recent study. Just make sure the heat won't be too extreme, and don't forget to wear your sunscreen.

Other factors that promote a sense of well-being on vacation include free time to do as you please (don't try to fit too much into your time off), exercise, lots of rest, and time spent getting to know new people.

Family vs. Fancy-Free
Spending time with family can be a great source of support and can foster a sense of belonging. But family vacations? They can be downright stressful. Nevertheless, if your family lives far away, vacation time may be the only time you get to see them. So if you're planning to spend your break with relatives, make sure you set aside some time for yourself. And consider alternating your vacations between family and frivolity.

Leave the laptop
Fess up. Did you work during your last vacation?

	Yes
	No

If you think working while on vacation will make your return easier, think again. Compared with people who don't work during their vacations, those who do are more likely to feel overwhelmed when they return to work and are less likely to feel relaxed and energized.

Make your next vacation a work-free zone: Leave the laptop at home.

Indulgences

It's your vacation. Indulge. But try to avoid overindulging in food and alcohol. Excessive drinking and overeating may disrupt your sleep, upset your stomach, and leave you feeling worse for the wear.

So go ahead and enjoy the local cuisine, let your hair down, and have a good time -- but do so in moderation. And try to stay physically active while you're on vacation. You don't have to go to a gym or do a full workout. Take a walk to explore the area, go for a swim, or try your hand at something new and adventurous: windsurfing, rowing, golf, snorkeling, skiing, horseback riding -- the possibilities are endless.

You're the Boss

Most important: Take a vacation that suits your soul. When you're planning your next getaway, you may want to think back to some of the most memorable moments of previous vacations and choose a break with similar elements. Or consider a vacation that brings balance to your life. If you lead a hectic life, maybe a relaxing break would do you good. If you lead a calm life, an active or stimulating vacation might make for a refreshing change of pace.

Whether your ideal vacation involves lounging on a beach, hiking through the hills, or exploring the museums, early-morning markets, and historic sights of a foreign city, just make it happen. Doctor's orders.

WHAT'S FOR DINNER?!

Ham & Pasta Skillet

If you have left-over ham from your Easter dinner, try this out. A mustard-spiked cheese sauce cloaks ham and broccoli, and is stirred into pasta. It's a recipe for a quick-cooking family favorite!

Prep Time:15 mins

Total Time:30 mins

SERVES 4

INGREDIENTS

1 can (10 3/4 ounces) Campbell's® Condensed Broccoli Cheese Soup (Regular or 98% Fat Free)

2 cup broccoli florets

1 package (10 ounces) frozen broccoli cuts, thawed

1 cup milk

1 tablespoon spicy brown mustard

1 1/2 cup cooked ham cut into strips

2 1/4 cup medium shell-shaped pasta , cooked and drained

Directions

Heat the soup, milk, mustard and broccoli in a 10-inch skillet over medium-high heat to a boil.

Reduce the heat to low.

Cook for 5 minutes or until the broccoli is tender.

Stir the ham and pasta in the skillet and cook until the mixture is hot and bubbling.