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8 Simple Ways to Feel GREAT at Work

1. Drink More Water
The importance of drinking enough water can not be overstated, and most of us are chronically dehydrated. It is recommended that men consume 13 cups (104 ounces) and women consume 9 cups (72 ounces) per day, and more when you exercise.

Here are 8 important reasons to drink more water:
1. Healthy, Youthful Skin If you are not hydrated, not even gallons of moisturizer will help your skin.

2. Flush Toxins
The water you drink detoxifies the liver and kidneys, and carries away waste from the body. Insufficient water intake creates toxic buildup, which in particular makes you more susceptible to allergies and illness.

3. Reduce Your Risk Of Heart Attack
Without sufficient water your blood is thickens, so your heart has to work much harder to pump the blood throughout the body. Smoking and taking the birth control pill also thicken the blood, so if either of these applies to you, you must drink even more water.

4. Cushion And Lube Your Joints And Muscles
Got joint pain? The fluid sacs that cushion your joints might need a refill. As the body gets dehydrated, water is drawn from any available resources, such as blood, joint fluid, skin, and tissue.

5. Be Energized And Alert
If you're dehydrated, your blood is literally thicker, and your body has to work much harder to cause it to circulate. As a result, the brain becomes less active, it's hard to concentrate, and you feel fatigued.

6. Stay Regular
When it comes to digestion . . . it's just not happening without water. Fiber alone cannot aid proper digestive function by itself. In fact, without water as its partner, good fiber

goes bad, causing constipation and extreme discomfort.

7. Reduce Your Risk Of Disease And Infection When lack of proper hydration becomes a chronic long-term problem, the symptoms become more systemic. It’s not uncommon for people to develop heartburn, allergies, arthritis, Lupus, and various autoimmune conditions because they don’t drink enough water. Very simply, your body stops functioning properly without adequate amounts of water. 8. Burn More Fat And Build More Muscle When you drink enough water, it is easier for your body to burn fat. One of the liver’s main jobs is to convert stored fat into energy. Another of the liver's duties is to pick up the slack for the kidneys, which need plenty of water to work properly. If the kidneys are water-deprived, the liver has to do their work along with its own, lowering its total productivity. Then the liver can't metabolize fat as quickly or efficiently as it could when the kidneys were pulling their own weight. If you allow this to happen, not only are you being unfair to your liver, but you're also setting yourself up to store fat. Not enough reasons? Visit www.theofficeyogasource.com for more!

Can I get hydrated by drinking other beverages? Tea, coffee, soda, alcohol and manufactured beverages contain water, but they also contain dehydrating agents. The body eliminates the water the beverages are dissolved in, plus some more water from your body’s reserves. Make a plan: Like anything else new, drinking more water requires a plan. Bring your water bottle to work and devote a month to your new habit. You’ll notice that nagging problems like headaches and indigestion disappear. For more information visit: www.theofficeyogasource.com

2. Stretch Your Whole Body Every Hour
If you are walking to the water cooler or the bathroom, take a moment to stretch.

Whole body stretch: Stretch your arms above your head. Clasp your left wrist and pull to stretch your left side ribs.

Clasp your right wrist and pull to stretch your right side ribs. Draw your arms back to open your chest. With straight, firm legs, reach down to touch your knees, shins, or toes to stretch the back of your legs. Finally, stretch your front thighs by bending one leg, grasping the ankle and pulling the heel toward the buttocks, as you reach the knee toward the floor. If you cannot grasp the ankle, bend your leg and place your shin on the seat of your chair. Stand up straight, and tuck your tailbone in until you feel a stretch in the front thigh. Be sure to breathe deeply, yet comfortably (do not force or harden the breath). All of this takes less than one minute. This one minute per hour will increase circulation, and increase the intake of oxygen to cells throughout the body. This calms the nerves, and helps to re-center and focus. According to health and fitness expert Mike Adams, the more you use your body, the healthier it gets. Many chronic diseases like cancer, heart disease, diabetes, and respiratory ailments are all related to a lack of regular physical exercise. For his fantastic article on this subject, visit www.theofficeyogasource.com Want to get more out of your stretch? Take a yoga class. Practicing yoga will help you discover new ways to stretch and invigorate your body. Most importantly, you will discover the joy of stretching areas that have never been stretched before. The practice of yoga connects the body and mind—it creates an awareness of your body that is the most powerful tool available for achieving long-lasting, fantastic health.

3. Three Daily Goals
Every morning write down three goals for the day.

Whether you have project-based tasks at work, or you use this technique in your personal life, it is very effective. It creates clarity and a sense of purpose for the day, and helps you prioritize. Setting reasonable goals reduces stress and feelings of being overwhelmed. It also contributes to a sense of accomplishment which is important for healthy self esteem. These goals can be next action steps for a project you are working on, or they can personal goals such as “drink 8 glasses of water” or “express sincere gratitude to someone today”. Choose any three things, then congratulate yourself at the end of the day when you have accomplished them.

For more information on time management, lower stress and higher productivity, visit www.theofficeyogasource.com

4. Chew Your Food
Tired after lunch? That is mostly because your lazy jaw is making your stomach work overtime. When you don’t chew your food properly, all of your digestive organs have to work harder to make up for it. In Japan research was done about that correlates the action of chewing to the production of beneficial enzymes and hormones. Chewing actually revitalizes the nervous and endocrine systems.

5. Ahhh…Interpersonal Relations
Remember: You can’t change other people, but you can change your reaction to them. It helps to remember that EVERYONE has some insecurity—especially those who appear the most confident. If waiting and worrying is your standard way of dealing with difficult people, ask yourself what this accomplishes. If you are interested in another approach, visit http://www.tipsforsuccess.org/difficult-people.htm for a step-by-step method for resolving issues with others once and for all. The approach presented above calls for confronting the person with whom you are having difficulties. This process can be very effective and empowering. However, sometimes handling difficult people does not have as much to do with a particular issue or specific conflict, but rather with a “clash of personalities”. In this case, it is very helpful to figure out from a psychological perspective why the person acts they way they do. Everyone feels vulnerable or insecure in certain circumstances, and there are various self-protective behaviors that people adopt to mask these feelings. When you can acknowledge that the difficult person is acting aggressive or conceited--or on the flip side, passive aggressive, or simply weak and self deprecating—because of deep-seated insecurities, it is easier to not take their behavior personally. For valuable resources on this topic, visit www.theofficeyogasource.com

6. Take Control, Or Let it Go
Identify which problems you have control over, and which you don’t.

As fun as it is to play the victim, it really doesn’t get you much. People will only feel sorry for you for so long…then you are left with two choices: Find new friends to feel sorry for you, or take action to change your situation. Is it easy? No. Is it worth it? Well, only if you want to enjoy your life. The point is that we have control over many more aspects of our lives than we think. “We are meant to be happy, and if we follow our heart and our inner guidance, we will always be led to what is best for us.” by Marie T. Russell First make a list of your complaints. Then take some time to really examine your options. How many “I can’t” statements do you make about your life? Is there some horror that will ACTUALLY befall you if you make one of those big life changes that seems so scary? These include changing jobs, location, even leaving your spouse. Where you live, work, and with whom you consort is always your choice. We often don’t even allow ourselves to consider the options available to us. Now, that might mean that you evaluate your options and decide, “I prefer to live somewhere else, but I CHOOSE to stay here until my kids finish school because that is in my family’s best interest” (or “Even though it will be hard on my kids, I choose to move because it is in our overall best interests”). Saying “I choose” is empowering. Saying “I have to—I have no choice” is disempowering. Embrace your power. As for situations that are genuinely out of your control, all you can do is adjust your perspective. Practicing a positive attitude alone can bring you peace.

“I have found that a key to a successful and satisfying career is to know that all
situations have a lesson for us to learn. I have a commitment to myself to learn even from the situations I believe are not going as I want them to. This way there is no such thing as a “bad situation,” only “learning situations.” By Dr. Lee Jampolsky

Find the sources of these quotes and more at www.theofficeyogasource.com

7. Stay Healthy and Use Your Sick Days For Fun!
Cheer out loud: “I love germs and bacteria!!!!” (Unless you are elderly or have an auto-immune disorder) The key to good health is not avoiding germs, but having a strong immune system. Except under rare circumstances, the strength of your immune system is up to you. Here are several ways to crate a strong immune system: -Practice yoga. As a form of exercise, it removes toxins and moves the lymph fluid. In addition, many yoga poses target the endocrine system and “exercise” various glands such as the thyroid, thymus, and pituitary glands, which have critical immunity building functions. -Take probiotics. Taking any form of prescription antibiotics kills all the bacteria in the body—even the beneficial bacteria that is required for a strong immune system. Be extremely judicious when deciding when to take antibiotics. Though they might eliminate the offending illness, they also ravage your natural defenses and make you extremely susceptible to every other illness you come in contact with. The good news is that you can rebuild your immunity by replacing the beneficial bacteria with probiotics. You have probably heard that yogurt is good for you for this reason…this is true, but high-quality capsules will provide more complete and concentrated probiotics for greater benefit. The most effective, absolute highest quality products can be found at www.regenitech.com Other supplements such as blue-green algae have incredible immune boosting effects as well. http://www.ancientsuninc.com/immunehealth.html

8. Cut Back or Eliminate Caffeine
I personally know the seductive powers of caffeine very well… Like any other drug, it stops working after a while, causing you to take more, and then you need it just to feel normal. Get off the rollercoaster, and you’ll enjoy the ride more! What does caffeine do? The reason why caffeine produces energy and sharp mental clarity (in the short term) is because it stimulates the adrenals to create “fight or flight” hormones. Epinephrine, norepinephrine and cortisol are released into the blood stream to shut down any ancillary systems that require energy, like digestion and immune protection, so that all the body's energy can be channeled into survival.

While surviving the “rat race” might seem like a life or death situation, using caffeine to continuously create this emergency state in the body has significant consequences. According to caffeine expert Caroline MacDougall, “More than 150 hormones including DHEA, testosterone, and estrogen are produced or metabolized by the adrenal glands...If you're whipping them everyday with caffeine, expect your aging process to accelerate especially as you hit your forties when hormone production starts to decline. High levels of cortisol, which unfortunately can stay elevated as long as 18 hours after a cup of coffee, will compromise your immune system and interfere with your body's ability to fight off pathogens.” Excessive caffeine intake is connected to: • • • • • • • • • • • Accelerated Aging Decreased Immunity Stomach Ulcers Sleep Disorders Decreased Fertility Decreased Oxygen to the Brain Irritability Anxiety Bone Loss Damage to Heart, Liver, Kidneys, and Digestive Tract Damage to Fetuses and Newborns Through Breastmilk

How you can kick the habit: For some people it is easier to cold turkey, but I had to wean myself down to avoid headaches. Start by going from coffee to black tea, then to green tea. Enjoy Teecino, herbal tea, or hot water & lemon when you want a hot beverage. It also helps to begin nourishing your body with healthy energy boosters such as superfoods and supplements. See www.regenitech.com for the absolute best quality health products available. To find a database of the caffeine content in every beverage known to man, among other helpful resources, visit www.theofficeyogasource.com You can get a new car or house, but your body is the only one you’ve got, so take care of it.

Name ↑ Coffee (Brewed) Starbucks Grande Coffee Black Tea Green Tea SODAS: Mountain Dew Pepsi-Cola Hot Cocoa Sprite

Ounces 8 16 8 8

Caffeine (mg) 107.5 330 47 25

mg/oz 13.44 20.63 5.88 3.13

12 12 8 12

55 38 5 0

4.58 3.17 0.63 0.00