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4 Great Ways to Reduce Anxiety and Fear

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<span style="background: rgb(255, 255, 255); border: 0px; color: #333333; font-family: KarlaItalic, "Helvetica Neue", Helvetica, Arial, sans-serif; font-stretch: normal; line-height: 1.625; margin: 0px; padding: 0px; transition: all 0.2s ease; vertical-align: baseline;">Chance favors the prepared mind.  –Louis Pasteur</span></div>
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Stress and anxiety are ubiquitous in our culture.  A certain amount of stress, known as “eustress,” is good for your health.  It also increases focus and performance.  However, everyone has their limit, a point at which coping resources no longer meet the situational demands.  When this happens, performance degrades.  Awareness of this degradation sets up the potential for a fear reaction and a negative feedback loop.  As the limbic system becomes activated (fear), problem solving further deteriorates and that gap between coping resources and demands further widens.  If this progresses far enough it becomes a panic attack.  Left untreated, panic attacks can lead to Panic Disorder, Agoraphobia, Generalized Anxiety Disorder, or Depression.</div>
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Anxiety can manifest in a number of ways depending on individual makeup and severity.  It could be experienced as a vague sense of fear or threat.  Sometimes it arises physically as stomach or chest pain.  Other signs are shortness of breath and cold, sweaty hands.  At the extreme end of panic, it may manifest as hyperventilation, shaking, sweating, memory blackout, and dissociation.</div>
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This article outlines a number of strategies to cope with anxiety and panic if it happens to you or someone else.  This is not meant to be a substitute for professional evaluation or treatment, but rather as potentially helpful items to add to your toolbox.</div>
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There is an old saying by Carl Jung, “That which we resist, persists.”  Did you ever get that jingle stuck in your head and the more you wanted to get rid of it, the more it stuck around?  Anxiety is something like that. When we don’t want to have a feeling, we tend to ignore it until it turns into background noise known as anxiety.  Anxiety is not an emotion in the proper sense.  Rather, it is what happens when we avoid emotion.  With enough avoidance, it can somaticize completely into stomach issues, chest pain, or headaches.  So how does this help?  Let’s try to reverse the process.  That means bringing your attention back to what has been avoided. The place to start is where the sensations currently exist.  Most people find the sensations in the area between the stomach and the head.  Get curious about the experience that is anxiety.  How do you know that you are anxious?  What does it feel like in your body?  Become aware of it as if you were reporting your symptoms to a physician.  The key is to <span style="background: rgb(255, 255, 255); border: 0px; color: #333333; font-family: KarlaItalic, "Helvetica Neue", Helvetica, Arial, sans-serif; font-stretch: normal; line-height: 1.625; margin: 0px; padding: 0px; transition: all 0.2s ease; vertical-align: baseline;">focus on the physical experience and not get caught up in the thoughts about it</span>.  During the self-examination, look intently for any signs of resistance to what you observe.  Muscle tension is an obvious resistance, but there are likely other subtle types of resistance there as well.  As you discover resistance, give the intention to let go.  You may find it helpful to “breathe” in and out of this area.  It may take a few moments for things to begin to dissolve but stay with it.  If you find this difficult, check out a guided body scan meditation.</div>
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Sometimes people with anxiety or panic will fear they are having a heart attack.  This can be precipitated by a loud noise or intrusive thought that triggers adrenaline makes the heart pound.  This fear will obviously make the anxiety worse and establish a negative feedback loop as the limbic system becomes more and more activated.  If you have been unfortunate enough to have panic attacks in the past, then you know what this is, and you know that <span style="background: rgb(255, 255, 255); border: 0px; color: #333333; font-family: KarlaItalic, "Helvetica Neue", Helvetica, Arial, sans-serif; font-stretch: normal; line-height: 1.625; margin: 0px; padding: 0px; transition: all 0.2s ease; vertical-align: baseline;">it will eventually pass</span>.  The more you try to control what is happening, the worse it will be.  Remember that the body works perfectly fine without your thinking about it, such as when you are asleep. Surrender is the only viable option.  Repeat this statement <span style="background: rgb(255, 255, 255); border: 0px; color: #333333; font-family: KarlaItalic, "Helvetica Neue", Helvetica, Arial, sans-serif; font-stretch: normal; line-height: 1.625; margin: 0px; padding: 0px; transition: all 0.2s ease; vertical-align: baseline;">“The body will take care of itself.”</span> over and over until things start to subside.  It doesn’t matter if you believe this or not.  The unconscious does not have a truth filter.  Just keep repeating it until you are calm.</div>
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Many of our neuroses come from some fear of the future.  It is such a mysterious place and completely unknown.  We can concoct some horrendous fantasies about what will certainly befall us.  As we indulge these stories again and again we are rehearsing for a perpetual tyranny of intrusive catastrophic thinking.  If your attempts to replace this with unicorns and rainbows have been unsuccessful, then you might try to just go with it.  Instead of watching that internal horror film and hitting pause at the scariest part, let it play on through.  Imagine the worst does happen, then imagine how you would cope if all those fears came true. Keep playing that movie into the future until you get to a place where you are okay.  Once you see how you will survive your worst fears, then there is less to be anxious about.  Once you have made your new ending, play it every time that old fear resurfaces and you will find you need it less and less.</div>
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This is the brute force approach.  Fortunately, the rational part of the brain (frontal cortex) has braking power on the emotional part of the brain (limbic system).  Unfortunately, these brakes are very weak.  However, if you are clever and persistent, you can overcome this limitation.  Shift power from your emotional mind to your rational mind by doing a task only the rational mind can do. For example, try counting backwards from 1000 by 4’s or 7’s.  The task shouldn’t be too easy or too difficult.  You need to be in the Goldilocks zone of difficulty.  After a few minutes of this, the rational part of the brain will be back in control.  If this doesn’t work, it’s because the task is too easy, too hard, or you quit too soon.  Keep at it; it takes a few minutes for those stress hormones in your blood to metabolize away.</div>
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If you have recurrent panic attacks, then you should seek help from a professional counselor who specializes in treating Panic Disorder.  Make sure he or she is well-versed in applying Exposure Therapy, the gold standard for treatment of panic.  If OCD is co-occurring, then the standard treatment is Exposure and Response Prevention (ERP).  Many people suffer needlessly from these disorders for years because they haven’t received the proper treatment.</div>
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<span style="background: rgb(255, 255, 255); border: 0px; color: #333333; font-family: KarlaItalic, "Helvetica Neue", Helvetica, Arial, sans-serif; font-stretch: normal; line-height: 1.625; margin: 0px; padding: 0px; transition: all 0.2s ease; vertical-align: baseline;">Dustin Johnson is a Licensed Professional Counselor at <a href="http://peakclarity.com/" rel="nofollow" style="background: transparent; border: 0px; color: #44a4d3; margin: 0px; padding: 0px; transition: all 0.2s ease; vertical-align: baseline;" target="_blank">Peak Clarity</a>  in Fort Collins, Colorado.</span></div>
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4 Great Ways to Reduce Anxiety and Fear

Chance favors the prepared mind. –Louis Pasteur Stress and anxiety are ubiquitous in our culture. A certain amount of stress, known...

13 Reasons Getting Older Is The Best Thing That Will Ever Happen To You

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Truth be told, many of us are looking forward to aging, and getting to a point where we’ve passed most of life’s major hurdles — not spending our entire paychecks on the newest anti-aging serum to help us cling to our exponentially fading youth.<strong style="box-sizing: inherit;">Here’s what we’re looking forward to in older age:</strong></div>
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<strong style="box-sizing: inherit;">1. Two words. Senior discounts.</strong> Because there’s no I-still-live-with-my-parents discount or student-loan-repayment- discount.</div>
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<strong style="box-sizing: inherit;">2. Not worrying as much about things will “turn out.”</strong> After 50 or so, I’m guessing most major questions of life have been answered. Will I find the right life partner? Will I have kids? Will everything be okay?</div>
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My 65-plus father once told me that when he looks at young folks he feels sheer pity. Not what I was expecting to hear. But they’re fit, healthy, and able-bodied I said confusedly. True, he agreed. But they just have so many hurdles ahead of them that they can’t even imagine. There are so many uphill battles they have yet to face. I’m confident I’ve already faced the worst of my problems, he said. Let’s hope he’s right.</div>
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<strong style="box-sizing: inherit;">3. More mature relationships (hopefully). </strong>As a young dater or novice boyfriend/girlfriend, everything is so much more fragile and every fight leaves you wondering if you’re headed for a breakup that will cause the devastation of a nuclear bomb in your heart.</div>
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I can’t wait to celebrate my 30th or 40th wedding anniversary with someone I’ve been through thick and thin with. Someone who has essentially watched me grow up. That’s the sort of intimacy that easily trumps the passion and fireworks of a budding love.</div>
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<strong style="box-sizing: inherit;">4. You’ve carved out a career. </strong>Hopefully. You’re not developing ulcers wondering if the four years you spent in college were a complete waste, when you realize everything you learned in the classroom is not really helpful in your first job. With 8.2 percent of<a data-beacon="{"p":{"mnid":"entry_text","lnid":"citation","mpid":3}}" href="http://www.theatlantic.com/business/archive/2014/02/indisputable-evidence-that-millennials-have-it-worse-than-any-generation-in-50-years/283752/" style="box-sizing: inherit; color: #2e7061;" target="_hplink"> millennials facing unemployment</a>, higher than any of the previous 4 generations, it’s a very valid concern.</div>
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<strong style="box-sizing: inherit;">5. Looks aren’t everything. </strong>They never should be, but let’s face it, younger folks have more pressure to look a certain way. As if it isn’t bad enough that everyone and their mother is posting selfies 24/7 on every social media network under the sun, we’re also being told by makeup counter girls that we should start considering preventive aging potions. Oh — and living in constant fear of Facetime calls.</div>
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<strong style="box-sizing: inherit;">6. There’s nothing wrong with a 9:30 PM bedtime. </strong>There are few things better than a good night’s sleep. Spending a Friday night in a sweaty, crowded club and waking up with ringing ears the next day is not one of them.</div>
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<strong style="box-sizing: inherit;">7. You stop caring what others think. </strong>At 25, do I really care what teenagers or even underclassmen think about me? No. So at 65, I’m guessing you couldn’t care less what a silly 55-year-old thinks of you. Hence, the license to speak your mind. Whenever. Wherever. However controversial.</div>
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<strong style="box-sizing: inherit;">8. Fewer major life decisions to make.</strong> After doing a 180 and switching from my business degree to now an infinitely happier and fulfilling career in journalism, I often question how wise it is to let high school seniors decide what mark they want to leave in the world, when most of them haven’t really been out in the real world. For many students, four years and $50,000 later, they end up disillusioned and trapped in their line of work. Besides that, you also have to choose your first car, home, city, political affiliation, and spouse. I have a hard enough time deciding what to eat for lunch or which Obamacare plan to choose.</div>
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<strong style="box-sizing: inherit;">9. Being considered a sage by default. </strong>I’m tired of ask-holes. You know, those friends who are trainwrecks in the making, who ask you for your sound advice, but then do whatever the heck they want anyway.</div>
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<strong style="box-sizing: inherit;">10. It’s ok to be an old soul. </strong>No longer will I have to pretend to prefer HBO’s “Girls” over my secret late-night “Golden Girls” rerun habit. No more clearing my Netflix history of my favorite BBC funnies or “Rosemary and Thyme” episodes. I’m serious.</div>
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<strong style="box-sizing: inherit;">11. Dressing for comfort, first and foremost. </strong>Aerosoles, Dr. Scholl’s, bring ‘em on. These ankles are tired.</div>
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<strong style="box-sizing: inherit;">12. More stable friendships. </strong>Your twenties are a shocking time. The college friends and roommates you ate three square meals with a day, crammed for exams with, and swore you’d never lose touch with are all pulling disappearing acts. People are flaky. Everyone seems to be running off and getting married, being consumed by new relationships, moving cross country, going to grad school, and generally disappearing off the face of the Earth. Everything is in flux and it can be really scary.</div>
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<strong style="box-sizing: inherit;">13. Having children. </strong>After making an exhausting number of decisions for your own life, it must be nice to have the spotlight off you for once and meet your new family members. Nobody can understand the joy of becoming a parent until the moment they do, but I think an old colleague of mine put it best. At a certain age, you realize you’ve seen and done most everything, she said, and you start to lose your sense of wonder with the world. But when you have kids, you can see everything through their eyes for the first time again.</div>
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13 Reasons Getting Older Is The Best Thing That Will Ever Happen To You

Truth be told, many of us are looking forward to aging, and getting to a point where we’ve passed most of life’s major hurdles — not spend...

Black Lives Matter Mothers to Address Convention Tuesday

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On Tuesday, Hillary Clinton's campaign will try to navigate a difficult balancing act that the Obama White House is struggling with: Pressing forward on reforms to policing while also signaling support for law enforcement.</div>
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A group of black women whose sons and daughters died in racially-charged incidents -- including three killed by police officers -- will speak on Tuesday night at the Democratic National Convention. The women include the mothers of Eric Garner and Michael Brown, whose 2014 deaths helped inspired the Black Lives Matter movement.</div>
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The "Mothers of the Movement" contingent <a href="http://www.nbcnews.com/politics/2016-election/black-lives-activists-move-protests-campaign-trail-n524581" style="background: transparent; box-sizing: inherit; color: #4372b8; text-decoration: none;">campaigned</a> across the country during the primaries for Clinton, serving as a high-profile group of black surrogates. The former secretary of state has made fighting institutional racism a signature issue in her campaign and proposed changes to policing, such as greatly expanding implicit bias training for officers.</div>
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And Clinton has repeatedly used the phrase "Black Lives Matter" during her presidential run, invoking the mantra of the civil rights movement that has emerged over the last two years.</div>
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But in the wake of shootings of officers in Dallas and Baton Rouge, the tenor of the policing debate has changed. A strong pro-police movement has <a href="http://www.nbcnews.com/storyline/2016-conventions/trump-other-conservatives-embrace-blue-lives-matter-movement-n615156" style="background: transparent; box-sizing: inherit; color: #4372b8; text-decoration: none;">emerged</a> on the right. The Republican National Convention last week featured plenty of praise of the police, with one speaker declaring "Blue Lives Matter" to loud applause. Donald Trump's acceptance speech in Cleveland included a strong defense of officers.</div>
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Obama has said that is possible to be supportive of both Black Lives Matter and law enforcement. But under fire from conservatives and some police groups, the president last week released an open letter to law enforcement, extolling officers on how important they are to American society. On Friday, he gave a short speech at the White House with that same message.</div>
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The mothers are expected to speak about policing and race but also gun control. Some of the children of the mothers who will speak on Tuesday died in shootings that did not involve police officers. And in their appearances on the campaign trail, the mothers have joined Clinton's calls for expanded background checks and limits on assault weapons. </div>

Black Lives Matter Mothers to Address Convention Tuesday

On Tuesday, Hillary Clinton's campaign will try to navigate a difficult balancing act that the Obama White House is struggling with: Pr...

An Exercise Helpful Story

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<tr><td class="tr-caption" style="text-align: center;">Name Grace,91 Aged, Calfornia</td></tr>
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<span style="background-color: white; color: #222222; font-family: " Helvetica, Trebuchet MS", Arial, sans-serif; font-size: 16.0212px; line-height: 23.1075px;">I started playing tennis and skiing in my forties. On a skiing trip, I broke a rib. The doctor said my spine was so bad he did not know how I did anything. I tried to stay active as long as possible. As the years passed, I developed bad back pain. The doctor said he could not help me, that I was too old. Also, I was diagnosed with emphysema. I could not breathe well and was wheezing. The doctor said I would never improve. I thought I would never climb stairs again. I tired easily. I tried an exercise program at a local medical center. For six weeks, I worked out three times a week, two to three hours a day. I did weight training, treadmill, bicycle and breathing exercises. Even when I felt bad, I kept at it. I never let anyone discourage me. Eventually, the wheezing stopped, my breathing improved and the back pain disappeared. I was able to walk with energy to spare! I exercise regularly. My doctor says he has never seen anyone "get better!" I attribute my improvement to exercise.</span>

An Exercise Helpful Story

Name Grace,91 Aged, Calfornia I started playing tennis and skiing in my forties. On a skiing trip, I broke a rib. The doctor said my s...

NBA Moves All-Star Game Due To Anti-LGBT Law

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The NBA is moving next year's All-Star game from North Carolina in protest at an anti-LGBT law, meaning the loss of around $100m for the state.<br />
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The law, known as HB2, was enacted in March and limits anti-discrimination protections for lesbian, gay and transgender people.<br />
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The league was due to play in Charlotte in February but will announce a different venue shortly.<br />
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In a statement, they said: "While we recognise that the NBA cannot choose the law in every city, state and country in which we do business, we do not believe we can successfully host our All-Star festivities in Charlotte in the climate created by HB2."<br />
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There are hopes that the 2019 game can be rescheduled for Charlotte if the issue is resolved, they added.<br />
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Officials in Charlotte had expected the economic impact of the event to top $100m.<br />
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Charlotte Hornets chairman and former basketball star Michael Jordan, said: "We understand the NBA's decision and the challenges around holding the NBA All-Star game in Charlotte this season.<br />
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"There was an exhaustive effort from all parties to keep the event in Charlotte and we are disappointed we were unable to do so.<br />
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"With that, we're pleased that the NBA opened the door for Charlotte to host All-Star weekend again as soon as an opportunity was available for 2019."<br />
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The General Assembly has restored the ability of workers to sue under state law for employment discrimination on the basis of race, religion and some other factors but sexual orientation and gender identity were left out.<br />
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Republican lawmakers also refused to change laws forcing transgender people to use toilets intended for the sex on their birth certificates.<br />
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This law passed in March and related to workplaces, restaurants and hotels.<br />
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It over-rides an earlier Charlotte law that allowed transgender people to use toilets based on their own gender identity.

NBA Moves All-Star Game Due To Anti-LGBT Law

The NBA is moving next year's All-Star game from North Carolina in protest at an anti-LGBT law, meaning the loss of around $100m for ...

Body Found As Wildfires Engulf California

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A burned body has been found as thousands of people fled their homes because of two huge wildfires engulfing mountains north of Los Angeles.</div>
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The body of a man was discovered outside a house in Santa Clarita, California, on Saturday evening - a day after a blaze broke out 40 miles from the city.</div>
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The so-called Sand Fire has scorched 31 square miles and prompted the evacuation of 1,500 homes.</div>
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By Saturday night, the fire was 10% contained as it burned on the edge of Santa Clarita and into the Angeles National Forest.</div>
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It has cast a pall of thick black smoke over much of Los Angeles.</div>
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Around 300 miles up the coast another blaze, which posed a threat to around 1,000 homes near Garrapata State Park, caused the evacuation of Palo Colorado.</div>
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California has been hit by a series of wildfires throughout the summer as dried bush land and high temperatures have helped fuel blazes.</div>
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"Because this is the fifth year of an ongoing drought we have a lot dry vegetation," said Los Angeles County Fire Chief Daryl Osby.</div>
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"Some of these fuels, they haven't burned in decades.</div>
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"This fire has increased to about 11,000 acres just overnight."</div>
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In Santa Clarita, more than 900 firefighters battled flames in temperatures exceeding 41C.</div>
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Water-dropping helicopters were also drafted in to tackle the Sand Fire.</div>
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Nathan Judy, a spokesman for the US Fire Service, said: "It's not a one-direction type of fire.</div>
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"It's going in different directions depending on which way the wind is blowing.</div>
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"It's doing what it wants."</div>
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Despite firefighters' efforts, the blaze destroyed sets at Sable Ranch in Santa Clarita, which has Old West-style buildings used for movie locations.</div>
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Ranch owner Derek Hunt told KABC-TV: "It was a horrific firestorm.</div>
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"At some point you know you're defeated and you have to step back and save what you can.</div>
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"We fought as best as we could."</div>
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A Bengal tiger and other animals were evacuated from Wildlife Waystation, at sanctuary for rescued exotic creatures within Angeles National Forest.</div>
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More than 220 horses, dozens of goats and other animals have also been taken from the fire area, animal control officials said.</div>
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Body Found As Wildfires Engulf California

A burned body has been found as thousands of people fled their homes because of two huge wildfires engulfing mountains north of Los Angeles...

Foods that fight fat

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Losing weight—and keeping the pounds off—isn't a quick or easy process, but a few simple diet tricks can be a big help along the way. Our favorites? Eating lots of protein, fiber, and healthy carbs, which boost your metabolism and keep you feeling full all day long.<br style="box-sizing: border-box;" /><br style="box-sizing: border-box;" />If you're not sure how to work these calorie-burning ingredients into your daily menu, start with these recipes. They all include at least one weight-loss superfood, and, best of all, they can be made in 30 minutes or less!</div>
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Broccoli & Feta Omelet with Toast</h2>
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This easy breakfast recipe, which takes just 15 minutes start to finish, packs a one-two punch that will leave you feeling satisfied yet energized. <br style="box-sizing: border-box;" /><br style="box-sizing: border-box;" />The <a href="http://www.health.com/health/gallery/0,,20475957_7,00.html" style="background-color: transparent; box-sizing: border-box; color: #ff0048; text-decoration: none;">broccoli</a> provides filling fiber (and just 30 calories per serving), while the protein-loaded eggs curb appetite and will help stave off those late-morning cravings. <br style="box-sizing: border-box;" /><br style="box-sizing: border-box;" /><b style="box-sizing: border-box;">Try this recipe: <a href="http://www.health.com/health/recipe/0,,10000001991656,00.html" style="background-color: transparent; box-sizing: border-box; color: #ff0048; text-decoration: none;">Broccoli & Feta Omelet with Toast</a></b></div>
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Spiced Green Tea Smoothie</h2>
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Green tea is one of the <a href="http://www.health.com/health/gallery/0,,20553780,00.html" style="background-color: transparent; box-sizing: border-box; color: #ff0048; text-decoration: none;">top fat-burning foods</a>, thanks to a metabolism-boosting compound known as EGCG. In one study, drinking four cups of green tea a day helped people shed more than six pounds in eight weeks!<br style="box-sizing: border-box;" /><br style="box-sizing: border-box;" />This rich smoothie is perfect if you get tired of sipping hot green tea. Flavored with cayenne spices, lemon, and agave nectar, it provides all the nutritional benefits of green tea and will fill you up, to boot.<br style="box-sizing: border-box;" /><br style="box-sizing: border-box;" /><b style="box-sizing: border-box;">Watch the video: <a class="videoLinkOverlay" href="http://www.health.com/health/video/0,,20804123,00.html" style="background-color: transparent; box-sizing: border-box; color: #ff0048; text-decoration: none;">Spiced Green Tea Smoothie <span class="watch-now" style="box-sizing: border-box;"> </span></a></b><br style="box-sizing: border-box;" /><br style="box-sizing: border-box;" /><b style="box-sizing: border-box;">Try this recipe: <a href="http://www.health.com/health/recipe/0,,50400000124162,00.html" style="background-color: transparent; box-sizing: border-box; color: #ff0048; text-decoration: none;">Spiced Green Tea Smoothie</a></b></div>
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Chocolate-Dipped Banana Bites</h2>
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Dessert doesn't have to erase a healthy meal! The bananas in this easier-than-pie dessert—all you need is a knife and a microwave—are a rich source of resistant starch, a type of <a href="http://www.health.com/health/gallery/0,,20359383,00.html" style="background-color: transparent; box-sizing: border-box; color: #ff0048; text-decoration: none;">healthy carbohydrate</a> that helps you burn calories and eat less. <br style="box-sizing: border-box;" /><br style="box-sizing: border-box;" />As an added bonus, the semisweet chocolate contains healthy fats to further rev your metabolism. <br style="box-sizing: border-box;" /><br style="box-sizing: border-box;" /><b style="box-sizing: border-box;">Try this recipe: <a href="http://www.health.com/health/recipe/0,,10000002002262,00.html" style="background-color: transparent; box-sizing: border-box; color: #ff0048; text-decoration: none;">Chocolate-Dipped Banana Bites</a></b><br style="box-sizing: border-box;" /><br style="box-sizing: border-box;" /><b style="box-sizing: border-box;">Related video: <a class="videoLinkOverlay" href="http://www.health.com/health/video/0,,20956201,00.html" style="background-color: transparent; box-sizing: border-box; color: #ff0048; text-decoration: none;"><span style="color: #ff0048;"><span style="box-sizing: border-box;">Chocolate Banana Bites</span></span><span style="color: #ff0048;"><span style="box-sizing: border-box;"> </span></span><span class="watch-now" style="background-color: transparent; box-sizing: border-box; color: #ff0048; text-decoration: none;"> </span></a></b></div>
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Banana & Almond Butter Toast</h2>
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This simple yet tasty morning pick-me-up features no fewer than three of the <a href="http://www.health.com/health/gallery/0,,20676415,00.html" style="background-color: transparent; box-sizing: border-box; color: #ff0048; text-decoration: none;">best foods to eat for breakfast</a>. The bananas and whole-grain rye bread are high in resistant starch, to help boost metabolism, while the almond butter adds hunger-curbing protein and healthy monounsaturated fats.<br style="box-sizing: border-box;" /><br style="box-sizing: border-box;" />One slice contains just 280 calories, but it's guaranteed to keep you full until lunchtime.<br style="box-sizing: border-box;" /><br style="box-sizing: border-box;" /><b style="box-sizing: border-box;">Watch the video: <a class="videoLinkOverlay" href="http://www.health.com/health/video/0,,20804132,00.html" style="background-color: transparent; box-sizing: border-box; color: #ff0048; text-decoration: none;">Banana & Almond Butter Toast <span class="watch-now" style="box-sizing: border-box;"> </span></a></b><br style="box-sizing: border-box;" /><br style="box-sizing: border-box;" /><b style="box-sizing: border-box;">Try this recipe: <a href="http://www.health.com/health/recipe/0,,50400000108124,00.html" style="background-color: transparent; box-sizing: border-box; color: #ff0048; text-decoration: none;">Banana & Almond Butter Toast</a></b></div>
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Honey Grapefruit with Banana</h2>
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Trying to trim down or stay slim? You can't go wrong with this tangy tropical fruit salad, perfect for breakfast or as a colorful side dish at brunch. Grapefruit is one of the <a href="http://www.health.com/health/gallery/0,,20475957,00.html" style="background-color: transparent; box-sizing: border-box; color: #ff0048; text-decoration: none;">best foods for weight loss</a>, studies show—perhaps because of the effect it has on insulin, a fat-storage hormone.<br style="box-sizing: border-box;" /><br style="box-sizing: border-box;" />What's more, grapefruit is deceptively filling. It has one of the highest water concentrations of any fruit (about 90% of its weight is water), and all that juice fills you up fast and prevents overeating.<br style="box-sizing: border-box;" /><br style="box-sizing: border-box;" /><b style="box-sizing: border-box;">Try this recipe: <a href="http://www.health.com/health/recipe/0,,10000001733118,00.html" style="background-color: transparent; box-sizing: border-box; color: #ff0048; text-decoration: none;">Honey Grapefruit with Banana</a></b></div>
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Grilled Chicken Cutlets With Summer Succotash</h2>
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You can burn up to 300 extra calories every day just by eating the right foods. Watch the video to learn how to put together a chicken recipe that burns fat and calories, helping you to slim down faster. Plus, it only takes 5 minutes to make! <br style="box-sizing: border-box;" /><br style="box-sizing: border-box;" /><b style="box-sizing: border-box;">Watch the video: <a class="videoLinkOverlay" href="http://www.health.com/health/video/0,,20802333,00.html" style="background-color: transparent; box-sizing: border-box; color: #ff0048; text-decoration: none;">An Amazing 5-Minute Fat-Burning Chicken Recipe <span class="watch-now" style="box-sizing: border-box;"> </span></a></b></div>
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Foods that fight fat

Losing weight—and keeping the pounds off—isn't a quick or easy process, but a few simple diet tricks can be a big help along th...

6 Tips for a Healthy Family Vacation

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<span style="box-sizing: inherit; font-weight: 700; line-height: inherit;">1. Plan ahead.</span></div>
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No matter how long you could go on chilling in the sun with the latest best-seller, your kids probably won't feel the same way about doing a single activity – or none at all – day after day. That's why it's important to plan ahead. Bring gear for games like beach volleyball, Frisbee or badminton. Be sure to do your research ahead of time to find out if your destination offers activities like guided bike tours or tennis lessons. If it does, sit down with your kids to discuss their options and sign up for their picks before you depart. When your child's heart is set on something, there's nothing more disappointing than finding out it's booked up because you failed to plan ahead.</div>
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And parents: Don't forget to take advantage of the adult time you'll gain when your kids are participating in planned activities. Take a yoga class, go for a long walk with your spouse or sign up for some golf lessons of your own.</div>
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<span style="box-sizing: inherit; font-weight: 700; line-height: inherit;">[See: <a href="http://health.usnews.com/wellness/slideshows/13-fun-sports-that-burn-calories" style="box-sizing: inherit; color: #2c7ef0; line-height: inherit; text-decoration: none;">13 Fun Sports That Burn Calories</a>.]</span></div>
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<span style="box-sizing: inherit; font-weight: 700; line-height: inherit;">2. Make a nutrition strategy.</span></div>
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Eating healthy on vacation takes some forethought as well, especially if a long drive is involved. Sure, it's easy to just pull off the highway and <a href="http://health.usnews.com/health-news/health-wellness/slideshows/6-healthy-choices-at-the-gas-station" style="box-sizing: inherit; color: #2c7ef0; line-height: inherit; text-decoration: none;">grab a quick bite</a> at a fast-food restaurant, but your family's health may take a hit after doing that a few days in a row. Instead, pack <a href="http://health.usnews.com/health-news/blogs/eat-run/articles/2016-07-05/5-beach-friendly-healthy-snacks" style="box-sizing: inherit; color: #2c7ef0; line-height: inherit; text-decoration: none;">healthy snacks</a> and meals that your kids enjoy. Sandwiches, fruits, nuts, low-sugar cereals, carrot sticks and beef jerky are good car-friendly options that can help you avoid the convenience stores and fast-food restaurants that lurk alongside our nation's highways. And, don't forget to pack a small cooler with water bottles and other healthy drinks.</div>
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It's also a good idea to research restaurants ahead of time, including both those along your driving route and at your destination. It's much easier to stick to your typical eating pattern if you have a plan ahead of time. If you do indulge, be sure to make a healthier choice at your next meal.</div>
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<span style="box-sizing: inherit; font-weight: 700; line-height: inherit;">3. Be flexible.</span></div>
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You don't want to turn <a href="http://health.usnews.com/health-news/health-wellness/articles/2015/07/01/how-to-stay-healthy-on-a-road-trip" style="box-sizing: inherit; color: #2c7ef0; line-height: inherit; text-decoration: none;">car rides</a>, restaurant visits and days at the pool into family fights, so be flexible and allow your kids to have some say in where and what they eat and what physical activities they take part in. Remember: It's their vacation too!</div>
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Still, it's possible to be <i data-rte2-sanitize="italic" style="box-sizing: inherit; line-height: inherit;">too </i>flexible. Many families, for example, tend to go overboard, saying, "Why not? We're on vacation!" to every food request. It's better to <a href="http://health.usnews.com/health-news/blogs/eat-run/2015/09/21/what-does-eating-in-moderation-really-mean'" style="box-sizing: inherit; color: #2c7ef0; line-height: inherit; text-decoration: none;">practice moderation</a> and focus on portion sizes. That way, if you and your family decide to splurge on foods you might not ordinarily eat, you don't overeat as well. In addition, it's a good idea to balance any extra calories with some additional physical activity. Did you start your day with a big pancake breakfast? Then plan a long walk along the beach for the whole family. Collect shells, splash at the water's edge and have fun. The kids won't even know you're trying to balance their caloric intake and output.</div>
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<span style="box-sizing: inherit; font-weight: 700; line-height: inherit;">4. Live like a local.</span></div>
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If you're on vacation in a culture unlike your own, take the opportunity to learn about local customs and cuisines. Spend an afternoon exploring a local farmers market and trying new foods. Getting to know your new environment can be a fun way to eat healthy and spend the day on your feet.</div>
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<span data-rte2-sanitize="bold" style="box-sizing: inherit; font-weight: 700; line-height: inherit;">[See: <a href="http://health.usnews.com/health-news/health-wellness/slideshows/8-great-farmers-markets" style="box-sizing: inherit; color: #2c7ef0; line-height: inherit; text-decoration: none;">8 Great Farmers Markets</a>.]</span></div>
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<span style="box-sizing: inherit; font-weight: 700; line-height: inherit;">5. Bring friends.</span></div>
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While family bonding time is an essential element of any family vacation, consider allowing each of your kids to bring a friend along or, better yet, vacation with another family that has children around the same age. Most kids tend to be more active when their friends are around, since they may otherwise be tempted by the TV or an iPad when they get bored of hanging out with their parents. When it comes to playing tag on the beach, swimming in the lake or <a href="http://health.usnews.com/health-news/health-wellness/slideshows/10-epic-trails-almost-anyone-can-hike" style="box-sizing: inherit; color: #2c7ef0; line-height: inherit; text-decoration: none;">hiking a mountain trail</a>, the more the merrier. And, be sure to get involved and get the other parents involved as well.</div>
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<span style="box-sizing: inherit; font-weight: 700; line-height: inherit;">6. Embrace the unexpected.</span></div>
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Would your kids be shocked to see you on the dance floor? Then take some dance lessons while at a resort. Are you typically pretty risk-averse? Surprise your kids by setting a gung-ho example on a whitewater rafting trip or taking the lead on a zip-lining tour. Don't be afraid to step out of your comfort zone – trying new, surprising activities sets a great example for your kids.</div>
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<span data-rte2-sanitize="bold" style="box-sizing: inherit; font-weight: 700; line-height: inherit;">[See: <a href="http://health.usnews.com/health-news/health-wellness/slideshows/10-fun-kid-activities-for-adult-bodies-and-minds" style="box-sizing: inherit; color: #2c7ef0; line-height: inherit; text-decoration: none;">10 Fun Kid Activities for Adult Bodies and Minds</a>.]</span></div>
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A fun, action-packed vacation that balances physical activity with relaxation, and indulgent eating with healthy eating, requires a bit of forethought and some preparation, but the rewards are worth it. The next time you're planning a vacation, whether it's a week-long road trip or a <a href="http://travel.usnews.com/Rankings/Best_Weekend_Getaways/" style="box-sizing: inherit; color: #2c7ef0; line-height: inherit; text-decoration: none;">quick weekend getaway</a>, think about how you can maintain your healthy lifestyle while still giving yourself a much-needed break.</div>
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6 Tips for a Healthy Family Vacation

1. Plan ahead. No matter how long you could go on chilling in the sun with the latest best-seller, your kids probably won...

Morning Workout Tips That Are Actually Helpful

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From the Experts</h3>
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1. Cool down to warm up.</h4>
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“I ride a Citi Bike to the gym to teach—even in the winter. Those single-digit temperatures and bitter breeze smack me so hard in the face, I don't even need a cup of coffee!” — <a href="http://twitter.com/throwbackfit" sl-processed="1" style="box-sizing: initial; color: #4d4d4d;" target="_blank">Ryan Wilke</a>, co-founder of Throwback Fitness</div>
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2. Set two alarms.</h4>
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“The first one lets me know I have 15 more minutes to <a href="http://greatist.com/sleep" sl-processed="1" style="box-sizing: initial; color: #4d4d4d;" target="_blank">sleep</a>, which makes me happy. Then I meditate for 10 minutes, drink an almond milk cappuccino, play music (pretty loud—sorry, neighbors!), and throw on a super-bright Nike outfit. Caffeine. Clear Head. Neon. I'm out the door and ready to take on the day.” — <a href="http://twitter.com/hollyrilinger" sl-processed="1" style="box-sizing: initial; color: #4d4d4d;" target="_blank">Holly Rilinger</a>, Nike Master Trainer, Flywheel Master Instructor, and co-creator of BeachFIT</div>
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3. Pack accordingly and get in bed early.</h4>
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“Every evening I check to see what the morning workout will be and prepare my bag accordingly (not every day is a jump rope day). On weekdays I’m in bed no later than 10:30 p.m., so my 6:30 a.m. alarm doesn’t feel quite so brutal. I’m ready and out the door within 10 minutes.”<em style="box-sizing: initial;"><strong style="box-sizing: initial; font-family: "TiemposText Medium";"> </strong>—<strong style="box-sizing: initial; font-family: "TiemposText Medium";"> </strong>Sandee Shin, CrossFit Virtuosity athlete</em></div>
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4. Flip a switch.</h4>
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“Blinding light as soon as the alarm goes off always makes me realize I don’t want to go back to sleep. Then I turn on some tunes—on days I need extra help I’ll go for Drake or Nikki—and grab my first cup of coffee rather than the covers.” — <a href="http://twitter.com/jessikneeland" sl-processed="1" style="box-sizing: initial; color: #4d4d4d;" target="_blank">Jessi Kneeland</a>, personal trainer and creator of Remodel Fitness</div>
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5. Have a delicious breakfast ready and waiting.</h4>
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“When I’m looking at another 5 a.m. wake up call, I’ll pre-order my favorite <a href="http://greatist.com/eat/high-protein-smoothie-recipes" sl-processed="1" style="box-sizing: initial; color: #4d4d4d;" target="_blank">smoothie</a> from my go-to smoothie shop to be delivered to the box early the next morning. Once I hit that send button, I know I have get up early—not just so I can eat it, but to make sure nobody else eats it (which, yes, has almost happened). I even label my alarm to say: 'Get your damn Liquiteria.'" — <a href="http://twitter.com/spope531" sl-processed="1" style="box-sizing: initial; color: #4d4d4d;" target="_blank">Sarah Pope</a>, assistant coach at Brick New York</div>
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6. Keep the alarm away from your bed.</h4>
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“In fact, I used to have an alarm clock that would purposely vibrate off my nightstand, then shake and roll all over the floor so I had to chase it to shut it off! For me, the hardest part is that initial physical act of getting my body out of bed. It’s all downhill from there!” —<strong style="box-sizing: initial; font-family: "TiemposText Medium";"></strong><a href="http://twitter.com/throwbackfit" sl-processed="1" style="box-sizing: initial; color: #4d4d4d;" target="_blank">Brian Gallagher</a>, co-founder of Throwback Fitness</div>
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7. Make it a habit.</h4>
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“Life is about <a href="http://greatist.com/grow/easy-health-tips-busy-lifestyles" sl-processed="1" style="box-sizing: initial; color: #4d4d4d;" target="_blank">habits</a>, both big and small. So to get to the bigger goal of working out in the morning, I stick to small habits along the way, like placing my alarm clock in my kitchen. As I brush my teeth, I ask myself: What will I gain from staying awake instead of going back to bed? The answer is always ‘a lot,’ because a couple extra hours of uninterrupted time is enormous, whether it's spent at a desk or in the gym.” — <a href="http://twitter.com/bodeefit" sl-processed="1" style="box-sizing: initial; color: #4d4d4d;" target="_blank">Adam Griffin</a>, founder of Bodeefit</div>
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8. Prep your clothes—and a playlist.</h4>
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“The more I like my outfit, the more excited I am to put it on! Also, I always have an excellent playlist. For me, <a href="http://thesportjournal.org/article/music-sport-and-exercise-update-research-and-application/" sl-processed="1" style="box-sizing: initial; color: #4d4d4d;" target="_blank">music </a>dictates the way and the intensity in which I move."<span style="box-sizing: initial; font-size: 17.6px; letter-spacing: 0.176px; line-height: 28.16px;"> </span>— <a href="http://twitter.com/flybreebranks" sl-processed="1" style="box-sizing: initial; color: #4d4d4d;" target="_blank">Bree Branker</a>, Flywheel NYC instructor</div>
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9. Wear red and grab a mint.</h4>
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“Most of my workout clothes are red. The color’s known to increase excitement, energy levels, and circulation, and for me it really works to get me going.<span data-hasqtip="0" style="box-sizing: initial; line-height: normal; position: relative; top: -0.4em; vertical-align: baseline;"><span class="fa fa-bookmark citation-icon" style="-webkit-font-smoothing: antialiased; box-sizing: initial; color: #ffd626; cursor: pointer; display: inline-block; font-family: FontAwesome; font-size: inherit; font-stretch: normal; line-height: 1; text-rendering: auto;"></span></span> I also pop in a peppermint Altoid, which I’ve done ever since my collegiate track and field days. Peppermint can create alertness, which is something I need running through Central Park in the early a.m.<span data-hasqtip="1" style="box-sizing: initial; line-height: normal; position: relative; top: -0.4em; vertical-align: baseline;"><span class="fa fa-bookmark citation-icon" style="-webkit-font-smoothing: antialiased; box-sizing: initial; color: #ffd626; cursor: pointer; display: inline-block; font-family: FontAwesome; font-size: inherit; font-stretch: normal; line-height: 1; text-rendering: auto;"></span></span> The only thing that I haven’t mastered is remembering my keys, which sometimes makes my workouts a bit longer than originally planned.” — <a href="http://twitter.com/jaycardiello" rel="nofollow" sl-processed="1" style="box-sizing: initial; color: #4d4d4d;" target="_blank">Jay Cardiello</a>, celebrity trainer</div>
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10. Coffee = life.</h4>
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“I drink as much coffee as I can (if they made coffee IV injections, I’d buy ‘em) to get my zombie-like body out the door before it knows what’s happening to it.” [Editor’s note: After all, we can <a href="http://greatist.com/discover/daily-caffeine-intake" sl-processed="1" style="box-sizing: initial; color: #4d4d4d;" target="_blank">have more caffeine than we thought!</a>] — <a href="http://twitter.com/alyxchiro" sl-processed="1" style="box-sizing: initial; color: #4d4d4d;" target="_blank">Alyx Brown</a>, Chiropractic physician at Manhattan’s Urban Wellness Clinic</div>
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Morning Workout Tips That Are Actually Helpful

From the Experts 1. Cool down to warm up. “I ride a Citi Bike to the gym to teach—even in the winter. Those single-digit temp...