Make It a Winning Life Mar/Apr 2002

###################################################### MAKE IT A WINNING LIFE: Strategies to Help You Succeed Faster
Vol. 4 No. 2, Mar/Apr 2002 ******* Copyright 2002 by Wolf J. Rinke mailto:WolfRinke@aol.com ************* http://www.WolfRinke.com ######################################################
IN THIS ISSUE
1. NEWS YOU CAN USE
2. REST FOR THE WEARY
3. HUMOR BREAK
4. ABOUT THE EDITOR
5. CONTACT AND SUBSCRIPTION INFORMATION =================================================== INSIGHT BREAK
"If it is printed in the newspaper it represents the exception."
--Robert Fulghum
Source: Make It a Winning Life, Perpetual desk calendar, March 17. =================================================== 1. NEWS YOU CAN USE =================================================== INCIDENCE OF DEPRESSION MORE THAN TRIPLES
Americans are more depressed than ever and are finding solutions in a pill! In 1987 1.7 million Americans were treated for depression. That number more than tripled to 6.3 million in 1997. And the proportion of people taking antidepressants such as Prozac, Zoloft and Paxil doubled.
ACTION STEPS: Right now, jump out of your chair with all the energy you can muster and scream at the top of your lungs: "I'm depressed." Bet you won't be depressed any more. Supplement that with getting restful sleep, (see "REST FOR THE WEARY" below) and read a positive book for 15-25 minutes per day. (You can get that done while sitting on the throne.) (May I suggest my popular book "Make It a Winning Life: Success Strategies for Life, Love and Business" or compress it into about a minute per day by reading my perpetual desk calendar with the same title--800-828-9653.) That will put you well on your way to getting out of "da funk"! Plus it may just save you a bundle in mental care and prescription costs. Source: Wall Street Journal, 1/9/02, p. B10.

TEN FOODS THAT HELP YOU STAY HEALTHY
1. Tomatoes, in any form, especially combined with a little olive oil. They contain lycopene, a powerful anti-oxidant, which gets rid of free radicals and reduces your risk of cancers of the digestive track including prostrate cancer. (That's right guys you are NOT immortal!)
2. Spinach, Swiss chard and collard greens. They contain lots of iron, B vitamin and folate, which keep your blood vessels healthy and reduce your chance for heart disease. Plus powerful phytochemicals that ward off macular degeneration and will keep you seeing better, longer.
3. Red wine. About a glass a day will keep the doctor away. (Who said that healthy diets have to taste bad?) Red wine contains supercharged antioxidants that increases HDL cholesterol-the good stuff-in your blood stream and reduces your chance for hardening of the arteries.
4. Broccoli, Brussels sprouts, cabbage and bok choy. They contain lots of powerful phytochemicals that seem to destroy cancer causing substances before they can do harm. Plus plenty of other nutrients such as Vitamin C, beta-carotene and fiber. Studies show that regular consumption of cruciferous vegetables-that's what that green stuff is called-reduces the risk of breast, stomach and colon cancer. Cook lightly and enjoy!
5. Salmon, herring, bluefish and mackerel. They have lots of omega-3 fatty acids that keep your arteries healthy by preventing plaque build up. In addition they block the production of inflammatory substances that reduce your chances for rheumatoid arthritis, lupus and may even protect you from Alzheimer's and other diseases of aging.
6. Garlic. I know it smells, but it is soo good for you. The sulfur-based compounds-allyl sulfides-protect your heart by reducing the bad cholesterol and making the blood less sticky. Plus it may have lots of other benefits that are just now being discovered. So eat it fresh-- smashed, minced or mashed-together with your partner and you won't smell a thing.
7. Green tea, and maybe black too, is good for you. It has lots and lots of polyphenols, a type of phytochemical that has about 100 times the antioxidant power of vitamin C. The result, it seems to inhibit the formation of cancers and other tumors in the stomach, esophagus and liver. Drink up and smile.
8. Oats in any form. They have lots of fiber that helps your body get rid of bad cholesterol and lower high blood pressure. So make your breakfast an oat breakfast, you'll fill up fast and do your body good.
9. Blueberries. Want to get even more out of your oat breakfast, add some blueberries. Those little blue "powerpills" contain more antioxidants than any other fruit or vegetable, which will repair damage done by free radicals. That means fewer cancers and a lesser chance of heart disease. Plus blueberries may enhance your brainpower and even fight off urinary-tract infections.
10. Nuts. No I'm not talking about you, I'm talking about those snack foods that are loaded with mono and polyunsaturated fats, that lower LDL (the bad cholesterol) while raising HDL (the good stuff.) Whamo-you've just reduced your chance for heart disease. Especially when you eat nuts instead of those nasty snack foods that are dripping with saturated fats such as potato chips and donuts. But please, consume in moderation, because nuts are very high in calories and often sodium. The latter you can fix by eating unsalted nuts, the former will make you look like a blimp. So put a handful in a bowl and quit when they taste the best.
ACTION STEPS: Go nuts-pun intended-and eat more of the BIG 10. If you forget them, just remember to eat lots of natural foods that have deep, dark, vibrant colors. (No, Jelly Belly's are not natural foods!)
Source: Time, 1/21/02, no page numbers given. =================================================== AND NOW A BIT OF UNABASHED SELF-PROMOTION
TIRED OF THE SAME BORING MEETINGS?
Would you like your next meeting, retreat or conference to be a "howling success"? Dr. Rinke is a highly effective motivational and management keynote speaker and seminar leader who delivers high energy customized presentations that combine story telling, humor and motivation with specific "how to" action strategies that participants can apply immediately to improve the quality of their personal and professional lives. Contact us at 800-828-9653 or visit our website www.WolfRinke.com
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2. REST FOR THE WEARY By Wolf J. Rinke, PhD, CSP =================================================== Having trouble sleeping since 9/11? During times of high stress some people sleep less well while others have sleep disturbing nightmares, or are unable to sleep at all. Researchers have found that high levels of stress tend to disrupt the second half of a night's sleep. And once you wake up at three in the morning it's difficult to fall back into a restful sleep. Inadequate amounts of restful, rejuvenating sleep will, according to the National Sleep Foundation (www.sleep-foundation.org) have a negative effect on your emotions, mood, memory, concentration and ability to make high quality decisions. Repeat that pattern several nights a week and you will likely experience more severe affect such as feeling short tempered, anxious or upset. Here are eight strategies that will enable you to get quality ZZZZZZs.
1. Maintain a Regular Sleep Schedule To get the most from your sleep, go to bed and get up at approximately the same time every day. If you have insomnia, avoid napping. If you feel you need a nap, take a powernap of no more than 20 minutes. Although this is good advice, Superwoman, that's my sweetheart of 33 years, and I allow ourselves the luxury of a short power nap on Saturday and we like to sleep about an hour longer on Sundays. And why not? There is evidence that suggests that we are able to "store" some sleep.
2. Wind Down Be sure to create a wind-down phase before going to sleep. Stuff that really works well is reading-- especially if it is a boring book--listening to soft music, meditating, cuddling with your partner, soaking in a warm bath or listening to music. Television works like magic for Superwoman and I. Although I'm not a proponent of watching TV, I do advocate it as a tool for getting sleepy. When I'm at home we typically read till about 9 p.m. We tape the national news and our favorite shows--that way we can skip the commercials--and watch our favorite shows until we are ready to go to bed at about 11 p.m. Be sure to avoid exercising, arguing, scary movies or TV news--especially the local news--right before going to sleep.
3. Get Out the "Blankie" Make your bed a comfort zone. A warm down blanket, fuzzy pajamas, your favorite pillow, anything that gives you comfort, even your childhood "blankie." (Hey, who's going to know?) And while I'm thinking of it, don't use your bed for anything else except the two S's: sleep and sex.
4. Create a "Quiet" Zone Make sure that your bedroom is as comfortable, calm, dark and quiet as you can make it. Install heavy curtains, shades, or double pane windows. If all else fails get yourself dark eyeshades and a set of earplugs--the soft foam type work best. You may also want to try a soothing CD with quiet mood music or the sound of a burbling brook or waterfall.
5. Invest in a High Quality Large Mattress. Think about it, you spend a third of your life in bed. Marcela and I spent over 20 years of our married life on a full size mattress. Not even a queen size. That just doesn't make any sense! Now we sleep on a very spacious, soft, quality king size mattress. Because Marcela has been suffering with back problems we tried a wide variety of mattresses, even one that was so hard they called it "Granite." (I'm not making this up.) And what we finally found, after we wasted a lot of money, is that a soft, cushiony, king size mattress works best.
6. Eat as Early as Possible Avoid eating before going to bed. In fact, eat your main meal as early as possible in the day. As an added benefit it will support your weight-control program, plus help you sleep better at night. Also be sure to avoid high fat snacks, caffeine, nicotine and alcohol late in the day. Instead snack on unsalted nuts. (See the "TEN FOODS THAT HELP YOU STAY HEALTHY" above.)
7. Exercise Participate in a regular aerobic exercise program of at least 25 minutes every other day.) You knew the tough part had to come, didn't you?) On alternate days do some type of resistance training to keep your bones in good shape (By all means do take Sunday off.) Ideally exercise first thing in the morning before eating your oatmeal and blueberry breakfast. That way your engine-metabolism-will burn more efficiently all day long. If you must exercise at the end of the day, do it no later three hours before going to bed. Otherwise it will interfere with your ability to fall asleep.
8. Don't Fight It If you find yourself unable to sleep, don't fight it. Get up, get yourself a warm glass of milk (yes, it actually does work), watch a boring TV program or read something that will calm you down. (That's how I catch up on all my professional journals. They work like magic.) If these strategies do not help you achieve restful sleep you may have an underlying medical problem such as depression, apnea or narcolepsy that requires medical attention. (Yes, gentlemen, real men do go to the doctor!) =================================================== For FREE articles, inspirational messages and money saving offers on books, audio and videotapes that will help you stay positive, reduce stress and sleep more soundly visit our website: http://www.WolfRinke.com or call 800-828-WOLF (USA); 410-531-9282. ===================================================
3. HUMOR BREAK =================================================== A customer at the Galloping Gourmet was impressed with the owner's intelligence. "Tell me, Jim, what makes you so smart?" "I have a secret," Jim replied, lowering his voice. "Since you're one of my best customers, I'll tell you. Fish heads. You eat enough of them, you'll be brilliant." The customer buys three at $8 a piece. A week later, he's back in the store complaining that the fish heads were disgusting and he isn't any smarter. "You didn't eat enough, " says the owner. The customer goes home with 10 more fish heads. Two weeks later, he's back and this time he's really angry. "Hey, Jim, you're selling me fish heads for $8 apiece, when I can buy the whole fish for $5. You're ripping me off!" "You see?" says Jim. "You're smarter already." ===================================================
4. ABOUT THE EDITOR =================================================== Dr. Wolf J. Rinke, CSP is an internationally recognized motivational and management keynote speaker and seminar leader who delivers customized presentations that combine story telling, humor and motivation with specific action strategies that participants can apply immediately to improve the quality of their personal and professional lives. He is also a highly effective management consultant, executive coach and author of 12 books including: Make It a Winning Life: Success Strategies for Life, Love and Business. To take advantage of his services call 800-828-9653 or mailto:WolfRinke@aol.com ===================================================
5. CONTACT AND SUBSCRIPTION INFORMATION =================================================== Editor: Dr. Wolf J. Rinke, CSP President, Wolf Rinke Associates, Inc. P.O. Box 350, Clarksville, MD 21029-0350 USA (410) 531-9280, Fax (410) 531-9282 For orders in the US (800) 828-WOLF (9653) Email: Mailto:WolfRinke@aol.com Website: http://www.WolfRinke.com If this was forwarded to you and you would like to receive your own FREE subscription mailto:WolfRinke@aol.com and type the words SUBSCRIBE MIWL in the subject box. To remove yourself from this mailing list, type the words UNSUBSCRIBE MIWL in the subject box.
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