Ten minutes of exercise as often as you can fit into your workweek can help keep you fit, but you need to train yourself to spot the nooks and crannies in your schedule. (1) Let go of the idea that exercise must be 30 minutes or 300 minutes a week in order to count. These are blocks that thwart your motivation. (2) Think of exercise as an activity you insert rather than plan. (3) Forget the "sweat and shower" piece. A brisk walk for ten minutes can deliver benefits without the obligatory…

Did you know that 35% of American adults have prediabetes - a condition that can lead to diabetes if left unchecked? Most don't even know they have it. Starting January 1, 2014 PEBB partnered with Diabetes Prevention and Control Alliance to provide the NOT ME Diabetes Prevention Program. NOT ME works with your health plan to help you know your prediabetes risk, find out if you have prediabetes, and learn how to prevent diabetes through small habit changes. NOT ME will be available at no cost…

Try a positive and affirming approach to managing grief during the holiday season. Missing loved ones during the holidays is difficult, but experience shows it helps to plan ahead with specific activities and arrange in advance the support you need and deserve. Recognizing that "this year will be different" can give you permission to feel sad without feeling guilty, and ironically, it can reduce the intensity of these emotions. Avoid isolating yourself, and be around people you know you love…

There's nothing wrong with self-criticism. After all, you can always improve. But don't confuse self-criticism with self-punishment. Engage in self-criticism that elevates your skills and abilities with a forward-looking approach. Start by reviewing the successful elements of your recent project. Next, divide your assessment into meaningful parameters that you will critique. If your job was to prepare an annual report on widgets for your employer, consider quality, timeliness, use of resources,…

If your family holiday get-togethers are often stressful with personality clashes, try these ideas to help you enjoy the season more and look forward to getting together next year. 1) Begin with the right mind-set---decide that you will detach from slights and snubs, and refuse to allow your "buttons to be pushed." Mentally rehearse new responses to predictable interactions. Commit to a different response so you will remain cool. If Aunt Bernice criticizes your choice of a serving spoon for the…

Researchers and members of the medical profession have long observed that the holiday season is notorious for heart attacks, heart failures, and newly diagnosed arrhythmias. Don't second guess or hesitate to treat what might be symptoms of a heart attack during this time (or at any time) of year---phone 9-1-1. Many factors may play a role in cardiac events, but one little-publicized phenomenon is called "holiday heart syndrome". The term was coined to describe the sudden onset of cardiac…

The third Thursday in November is the American Cancer Society's "Great American Smokeout". Each year, it's an opportunity to give up tobacco for good. If you stop one day, you can do it for two, and then for good---one day at a time. Ironically, the challenge to stop smoking comes at the toughest time of the year for most people because of drinking, socializing, parties, and big meal triggers. You'll find great help at http://www.cancer.org/ (search: "help for cravings"). Tips from this list:…

Start planning upstream to navigate the emotions, expectations, and time constraints of the holiday season. You'll feel more control over events and keep that promise made last year to have a less stressful experience this year: 1) Put the family drama aside. Get over any spat you had with a family member last year, and try to enjoy your time together; 2) Stay home on Black Friday. Did you know most retailers offer the same crazy deals online that they do at the store? Avoid the stressful early…

One in three people has Type 2 Diabetes  or is it at risk for acquiring the disease---over 100 million people. Uncontrolled diabetes can cause blindness, stroke, and heart disease, and even lead to amputations of toes, feet, or legs. Talk to your doctor and examine family history. Risk of diabetes can be reduced by eating healthier, managing your weight, being active, controlling your blood pressure, and reducing your cholesterol. All five things are strongly aided by exercise! No motivation?…