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PUBLISHED ARTICLE

COLLECTION VOLUME I
By Chris L. Bronstein
Healthy, Wealthy, & Wise: Fighting Depression
By Chris Bronstein

Depression has different causes, depending on an individual’s genetic and emotional make-up, time of
year, chemical imbalance, and lifestyle habits. It often makes those who are affected by it feel powerless
and that nothing will help. However, the first step in getting past that powerless feeling is to be proactive
and take an active role in your treatment. You and your doctor need to work as a team.

Below are a few tips in fighting depression:

•Stick with it. Treatment won't work right away. Antidepressants may not take effect for four to six
weeks. In some cases, a medication may not work and you'll need to try another. Therapy can take
awhile, too. But don't despair. If you give them time, these treatments are very likely to help. When a
depressed person gets the right medicine, at the right dose, and takes it long enough, treatment succeeds
about 70% of the time. But you and your doctor may need to try quite a few treatments before landing on
the right therapy for you.

•Take your medicine as prescribed. Get into good habits. Take your medicine at the same time every
day. It's easier to remember if you do it along with another activity, like brushing your teeth, eating
breakfast, or getting into bed. Get a weekly pillbox, which will make it easy to see if you've missed a dose.

•Never stop taking your medicine without your doctor's OK. If you need to stop taking a medicine for
some reason, your doctor may reduce your dose gradually. If you stop suddenly, you may have side
effects. Stopping medication abruptly may also cause depression to return. Don't assume that you can
stop taking your medicine when you feel better. Many people need ongoing treatment even when they're
feeling well. This can prevent them from getting depressed again. Remember, if you're feeling well now,
it might be because your medicine is working. So why stop?

•Make lifestyle changes. There's a lot you can do on your own to supplement your treatment. Eat
healthy foods, high in fruits and vegetables and low in sugars and fats. Make sure to get a good night's
sleep. Several studies show that physical activity can help with the symptoms of depression. Start slowly.
Try taking walks around the neighborhood with a friend. Gradually, work up to exercising on most days
of the week.

•Reduce stress at home and at work. Ask for help with some of the stressful things in your life. See if
your friends or family will take care of some of the daily hassles, like housework. If your job is stressing
you out, figure out ways to scale back some of your duties.

•Be honest. Opening up to a therapist isn't easy. But if you're not truthful, therapy is less likely to help. If
you have doubts about therapy or your therapist's approach, don't hide them. Instead, talk about them
openly with your therapist. He or she will be happy to have your feedback. Together, you might be able to
work out a new approach that works better.

•Be open to new ideas. Your therapist may have suggestions that sound strange. He or she may push
you to do things that feel awkward or uncomfortable. But try to stay open. Give new approaches a try.
You may find them more helpful than you expected.

•Don't give up. You may feel hopeless right now. You may feel like you're never going to get better. But
feeling that way is a symptom of your condition. If you give yourself some time — and allow your
treatment to take effect — you will feel better again.

More information can be found at the following link:

http://www.webmd.com/depression/recognizing-depression-symptoms/treatment-tips
ALTERNATIVE COLD REMEDY
By Chris Bronstein

It’s that time of the year again. As we move from the long days of summer into the shorter days of autumn
and winter, the body’s acclamation to the weather change, along with staying indoors more and having to
keep windows closed can easily wear the body’s ability to fight off infections. So, here comes the colds or
flu that can put a damper, interfering with your daily duties and activities.

What can you do? Of course you should see a doctor if the cold doesn’t break in a couple of weeks, and
you most likely will need to take some type of cold medicine or even antibiotics. However, below is an
alternative remedy that can help alleviate the symptoms. The best thing about it is that can be
incorporated with any treatment your doctor might prescribe or common over-the-counter cold medicines.

Ginger root tea

1/2 to 2/3 cup of freshly cut ginger root


1 ½- 2 cups water, boiled
Black or Cayenne Pepper to taste
½-1 tsp of cinnamon (optional)
1-3 tsp honey (pure honey is always best, but any one will do)

Take fresh ginger root and chop it about 1/4’’ thick. Put it into a small saucepan. Pour the water in and
bring it to a boil. Let it boil for about 10-15 minutes. Gradually, add the pepper of choice, along with the
cinnamon. Let it simmer for about 15-20 minutes. Then pour the tea, through a strainer, into a tea cup.
Add the honey, and allow to cool for 2-5 minutes. Sip and enjoy.

To help prevent further colds or flu from taking hold, you might want to have one cup of ginger tea a day.
For some, it is an acquired taste. But for those seeking a natural, cost-effective home remedy to the
common cold without the unpleasant side effects of regular medication, or to use concurrently with
prescribed treatments, this tea is definitely worth a try. You can also improvise this recipe to your own
likes and tastes.
Reducing Workplace Negativity
By Chris Bronstein

Corporation downsizing. Unstable economy. Companies trying to do more with fewer


personnel. Budget reductions, and upper-management decisions that adversely impact
employee morale. Such situations can be breeding grounds for workplace negativity.

But does it really have to be that way? While a negative outlook may be appropriate at
times and many of the circumstances affecting employee morale are often beyond
one’s control, it’s not hopeless. Below are a few ideas on how to either minimize it’s
impact on you and the department, or to find ways to turn these challenging times into
opportunities for growth.

• Be proactive and attend regular meetings, town meetings, or one-on-one blocks of


time. While those meetings may seem pointless and trivial, attending them can help
you get all the facts so that you and others may have some ideas for possible solutions.

•Challenge pessimistic thinking and negative beliefs about people, the company, and
the work area. Examine the facts. Don’t let negative, false statements go unchallenged.

•If the statements about the circumstances bringing forth the negativity are true, make
it a point to find out the rationale, corporate thinking, and the events responsible for
the negative circumstances.

•If the negativity is coming from a certain individual, compliment the individual
anytime you hear a positive statement or contribution rather than the negativity.

Also, be able to recognize your own potential role in contributing to the workplace
negativity as well. You may unaware of non-verbal cues, facial expressions, actions,
and tone of voice that may be playing a part in the negativity as well.

• Know yourself well enough to recognize internally when you are becoming negative.

•Take a time-out or walk away by yourself when you have dealt with a stressful
situation.

•Spend some time alone each day thinking about the positive aspects of your work and
life. If you can’t find anything positive, examine the life you are choosing to create.

•Don’t beat yourself up or second-guess yourself over decisions or mistakes. After all,
you are human. See those mistakes or “wrong” decisions as opportunities for learning
and growth. Examine the big picture next time you get the urge to get down on
yourself.

•Recognize that the only thing you are in charge of is how you choose to react to and in
any situation. Even though times may be tough, remembering these tips may help your
journey go more smoothly. What I find that helps is focus on what you can do right
now to make it better. You might be surprised to learn what your capabilities truly are.

More information may be found at the following link:

http://humanresources.about.com/cs/conflictres/a/negativitycures.htm?p=1
How To Shine in the W orkplace
By Chris Bronstein

Standing out in the workplace is something that most desire to do. In these crazy times of a struggling
economy, companies “leaning out” departments, as well as other uncertainties, standing out in the
office is essential, if not critical. While doing your job and performing to the best of your ability is
definitely a start, many have been given advice that either no longer applied (just be quiet and do a
good job), or downright false. Here are five top recommendations from AccountingWEB that can
help you shine:

1) Be your Own Advocate. Now is not the time to be modest. Take credit for your own hard
work and make sure that the higher-ups at your company know you are the one responsible for it.
You might ask your manager to acknowledge your efforts in meetings and company newsletters.
Learn to believe that you are worthy of praise.

2) Communication is King. Think about what you say and how you act. Now is a time to capitalize on
your social skills to be a contributing member of any team at work. Positive interactions draw
people to you while complaining and negativity will send them running in the other directions. The
last thing anyone want s to hear in these unstable times is const ant complaining.

3) Build Relationships. You do not have to befriend, or even like everyone at the office. However, the
person in the cubicle across from you could one day run the entire department or office. Take the
time to build trusting relationships and nurture them so they are of value to you.

4) Get out of the office. If you are spending countless hours at work and nobody seems to notice,
your hard work could backfire and appear to be poor time management. Attend either breakfasts or
luncheons at the local chamber of commerce or seminars and conferences within the industry. You
can network at these gatherings then return to the office and promote your involvement by
encouraging others to get involved.

5) Take the Initiative . Future leaders don’t rely on their superiors for answers. They look for
solutions on their own and arm themselves with fresh ideas. They finish projects they start, focusing
on goals, and not just activities, make decisions without waffling and meet deadlines. They are not
easily rattled, and do not align themselves with negative thinkers. Future leaders also take the time
to learn from their setbacks so they make wiser decisions.

More information can be found at the following link(s):

http://www.t scpa.com/YoungCPAs/loop/August2008/how.hrm
www.accountingweb.com
Spring Break Safety Tips: For high school and college students and parents
By Chris Bronstein

Spring break is coming up fast! High school and college students have class trips and vacation plans to
travel to Florida or even outside the country to a warm and tropical resort. Because of the excitement felt
over their upcoming vacation, along with often being away from home for the first time, spring break
safety is among the last things on their minds. Even if they know what to do and not to do, the excitement
of being away from family and having the time of his/her life often leads to common sense flying right out
the window. Complicating the equation even more is the allure of unlimited access to alcohol, which can
fuel the fire-leading to risk-taking that the teens/college students would normally not engage in, such as
getting in the car with strangers or go diving off a pier into unknown waters. But adherence to these
safety tips below can literally safe your life, or that of your friends.

Although there is a great deal of preparation the student s and/or parents need to do before the big trip,
the two discussed below are the most common concerns.

Property Safety

• Take as few valuables with your on your trip as possible.


Book hotels that give you access to a safe. Lock up anything of value. Do not leave money or valuables
around your room.
• Always request a room on the second floor or above. Never take a lower level room and always lock your
hotel room door.*
• If you are traveling abroad, keep your passport in a secure location at all times.
• Watch out for scam artists who try to rip off students. Avoid high pressure sales pitches, and never go
off to a secluded locat ion with someone who wants to sell you something-especially alone.
• If your cell phone or credit cards are stolen, report this immediately to the companies so they can cancel
your service.
Budget wisely and bring enough money. Don’t go crazy on shopping and max out on your credit cards.
That extra money/credit may be needed in case of emergencies (this tip also applied to personal safety as
well).

Personal Safety

Although cases of young adults disappearing such as Natalee Holloway are the exception rather than the
rule, acts of violence and/or sexual assaults happen more often than what many want to admit. Below are
a few tips to help reduce those odds.

• Use the buddy system. There is safety in numbers and it ’s best to do things as a group. If possible, try to
have three members at a time when leaving the hotel to frolic and have fun. Two minds are better than
one, but a third can usually guarantee a voice of reason. Also, if one encounters any kind of trouble, the
second one can stay while the third one runs for help.

• Along the same lines as the buddy system, there should be another friend assigned to them on group
outings, especially at crowded clubs and beaches. The two parties will be responsible to have the other
person in eye sight at all times and launch a search if one goes missing for more than a few moments. Time
is of the essence in any situation.

• Make sure that someone at home has all the information about the trip. This also includes hotel phone
and room number, all members of the trip, flight plans (if applicable), and times scheduled to arrive to the
destination and return from the vacation. If any of this information changes at any time, make sure to
notify that point of contact. Even though it may seem like an inconvenience, take a few moments everyday
to call the point of contact to check in. Time can get away while having fun, so make sure to allow a little
extra time when informing the person of contact before he or she (such as a parent) has a right to get
worried.
Spring Break Safety Tips (continued)
•If you don’t already have one, try to borrow a cell phone or purchase a pre-paid one. This will come in handy for
emergencies and is worth the extra cash for the extra comfort it will provide you and your loved ones back at home.
•Make sure to have your identification, emergency contact numbers, as well as medical cards listing any conditions
and/or allergies with you at all times. Getting sick or hurt is never in anyone’s plans, but accidents and/or illnesses do
seem to happen at the most inopportune times.
•NEVER, under ANY circumstances, go off alone with a stranger or a group of “new friends”, even if it may seem
like a good idea at the time (consider the case of Natalee Holloway). If these “new pals” want to show you the sites or
“hot spots”, always take at least one friend; even better, three or more. And NEVER, EVER, leave with anyone other
than the friends or group you arrived with. Better to seem paranoid or a “stick in the mud” than to end up in any kind
of danger or in trouble with the local authorities (especially in a foreign country).
•Never go to an isolated area with a stranger or anyone whom you don’t fully trust.
•Drunk college students (or even high school students, for that matter) make easy targets for predators. Limit your
alcohol consumption. It impairs your awareness of your surroundings as well as being a huge contributing factor to
sexual assault as well as other violent crimes.
•Never, ever accept a drink from strangers no matter how nice-looking and/or pleasant they may seem.
– (Important Point: Any person with basic decency will politely accept “no” for an answer, so anyone who gets too
persistent and tries to coerce you to change your mind should immediately raise a red flag. If this happens, RUN,
don’t walk, as far as you can in the opposite direction. Always, ALWAYS trust your instincts).

•Guard your drink very carefully at all times, bringing them everywhere you go-even the restroom (as gross as it may
sound).* Be aware of “date rape” drugs that may be slipped in the drink. If you or a friend seems to suddenly feel ill
or disoriented, leave the bar or party immediately with him/her and head back to the hotel room. Better yet, go to the
nearest medical facility. Even if the drink wasn’t drugged, it could be a classic case of jet lag. Either way, no illness
should be taken lightly.

Before a parent approves a trip for their teen or collage-age child, it’s very important to ask the tour operator a lot of
questions. If the tour operator seems evasive in any way, don’t accept it or let your child go on that trip. Below
is a list of the most important ones:

•What is the ratio of kids to staffers?


•What is the staffers’ role? What are their responsibilities in terms of safety?
•What are the staffers’ ages?
•What kind of training does your staff have?
•What are the rules for the trip? How will they be enforced?
•What are the medical services available?
•What kind of waivers will we have to sign?
•What are the resorts or country’s laws regarding the legal drinking age? What are the consequences if those laws are
broken?

The most important step parents and their teenage or college-age children can take is to do their homework before
planning the trip. Go to the local library or bookstore to do some reading up on the travel destination to learn
about the culture and customs as well as the local jargon. This will also give students and parents ideas about
getting the best deals and events that may be occurring at the time. Following those safety tips and asking the
right questions will help the teen or college student return safely home with many memories to last a lifetime.

*These are safety tips I learned when I first went into the Navy.

Read more at Suite101: Spring Break Safety Tips: Alcohol, Property & Physical Safety Precautions for College Students
http://collegeuniversity.suite101.com/article.cfm/spring_break_safety_tips
http://teen-culture.suite101.com/article.cfm/discussing_spring_break_with_kids
http://www.associatedcontent.com/article/18633/spring_break_safety_tips_no_matter_pg2.html?cat=16
http://www.associatedcontent.com/article/18199/spring_break_staying_safe_pg2.html?cat=25
H ea lt h y , W ea lt h y , & W i se

B u st i n g so m e c om m o n fit n ess m y t h s
B y Ch r is B r on st e in

W it h su m m e r a lm ost h e r e , m a n y st r iv e t o be c om for t a b le in le ss c lot h in g . W h ile


t r y i n g t o a c h iev e t h a t g oa l, w e ’r e b om ba r d ed w i t h fit n e ss m y t h s le ft a n d r ig h t
r a n g in g fr om t y p e s of d iet s t o follow t o w h a t k in d s of e x er ci ses t o d o a n d h ow
m u c h . A s a for m er p e r son a l t r a in er , I ’v e c h ose n a fe w c om m on fit n ess m y t h s t h a t
c a n a c t u a lly a ch iev e t h e op p osit e of t h e d e si r ed ou t c om e a n d b e d et r im e n t a l t o
y ou r h ea lt h . U n less i f y ou a r e u n d er d oc t or s ’ or d er s for sp e c i fi c m ed ica l
c on d i t i on s or li m it a t i on s, y ou c a n d i sr eg a r d t h e se a n d est a b li sh a fi t n ess r ou t in e
t h a t b est su i t s y ou .

1) Lift i n g he a v y w e ig ht s a d ds bu lk

Th e g en e t i c s of e a ch in d iv id u a l is w h a t d e t e r m i n e s w h o c a n a d d b u lk a n d w h o
c a n n ot . W om e n a r e le ss lik e ly t h a n m en t o a d d t r e m e n d ou s b u lk d u e t o la c k of
t e st ost er on e , t h e h or m on e t h a t i s r e sp on sib le for a d d i n g la r g e a m ou n t s of b u lk t o
m u sc le . W e ig h t t r a i n in g (or a n y ot h e r for m s of c a list h e n i c s) is a ct u a lly t h e e a sie st
a n d q u ick est w a y for p e op le w h o w a n t t o lose w e ig h t , t o look le a n er , m or e
sc u lp t ed , a n d t on ed . On e w ou ld h a v e t o be t a k in g st er oid s t o a ch iev e t h e b u lk e d -
u p look m ost b od y b u ild er s h a v e , so d on ’t be a fr a id of w e ig h t s. H ow ev er , w h e n
fi r st st a r t in g a n ew ex er c ise p r og r a m , y ou m ig h t w a n t t o c on sid e r ca list h en i c s,
P ila t e s, or y oga a s a for m of st r e n gt h t r a in in g i n or d e r t o ev e n ly d ev e lop y ou r
m u sc le s, a lon g w i t h t en d on s, lig a m e n t s, a n d st a b iliz e r s. T h is h e lp s g u a r d a g a in st
i n ju r y w h en y ou ’r e r e a d y t o be gi n w e ig h t lift in g .

2) You c a n lose w e ig h t by d ie t in g .

M or e t h a n 9 0 % of a ll p e op le w h o lose w ei gh t by d ie t in g a lon e ga i n i t ba c k . Ch a n ge
y ou r e a t in g h a b i t s b y ch oosi n g m or e fr u i t s, v eg e t a b le s, w h ole gr a i n s, a n d le ss fa t .
T h e r ea l t r ic k t o losin g w e ig h t i s a li fe lon g p a t t e r n of m od e r a t e e x er c ise , h e a lt h y
d iet , a n d 7-8 h ou r s slee p / n ig h t .

3) Th e best t im e t o ex er c ise i s e a r ly in th e m or n in g .

T h e b est t im e t o e x er c ise is t h e t im e t h a t a p p ea ls t o y ou m ost a n d fit s in t o y ou r


sc h ed u le . Th e b en e fit s a r e st ill t h e sa m e .

4 ) P a st a a n d br e a d s a r e fa t t e n i n g .

A n y t h i n g y ou e a t in e x ce ss ca n be st or ed a s fa t if it ca u ses y ou r b lood su ga r le v e l
t o e x c ee d w h a t t h e b od y n ee d s a t t h e t i m e . Br e a d a n d p a st a a r e a c t u a lly gr ea t
sou r c e s of c om p le x ca r b oh y d r a t es. T h e k e y is h ow m u c h y ou e a t a n d w h e n y ou
e a t it .

5) If y ou st op e x e r c i sin g , y ou r m u sc le w ill t u r n t o fa t .

F a t a n d m u sc le a r e t w o e n t ir e ly d iffer e n t c om p on e n t s. W h a t h a p p e n s w h e n y ou
st op w or k i n g ou t is t h a t y ou lose m u sc le t on e , t h u s, slow i n g d ow n y ou r
m e t a b olism a n d g a i n in g fa t . B u t on e d oe s n ot t u r n in t o t h e ot h er .
Healthy, Wealthy, and wise (cont.)
By Chris Bronstein

6) You’ll burn more calories jogging a mile than walking a mile.

Caloric expenditure is 62 calories per 100 pounds body weight per mile traveled (walked or jogged). For example, a
150-pound person will expend 93 calories per mile walked or jogged. If you’re a jogger, you’ll cover more distance in
less time than a walker, thus burning more calories in a given period of time.

7) You can lose fat from a specific part of your body by doing a specific exercise for that part of your body. For
example, doing a lot of crunches will remove fat from your abdominal area.

I thought I would save this for last, given that this, by far, is my favorite fitness myth. When I worked at a local gym as
a personal trainer, one of the first things I stressed upon initial consultations with prospective clients is that you
CANNOT spot reduce. Doing 300 crunches/sit-ups does not work if there’s a layer of fat covering the muscles. If
reducing body fat is a fitness goal, you’re much better off mixing a balance of cardio sessions along with strength
training the entire muscle groups in the body (for example, upper body one day, lower body the next, abdominals and
back another day a couple of times per week). That way, all of your muscles will evenly develop, thus, increase your
overall metabolic rate. The amount of fat storage and muscle growth, unfortunately, is based on one’s genetic
predisposition. You can’t change how your body is programmed to add muscle and store fat, but a balance of cardio,
strength training in any form, along with a sensible diet will help you reach your desired fitness goal and get in the
best shape for your unique body type.

•More details can be found at the following link:


•http://www.usgyms.net/myths.htm

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