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Anxiety and stress can strike at any given moment, so it’s a good idea to have some quick ways to ease your stress. Here are a few of my favorite go-to ways to ease your stress. Most of these anxiety busters can be done anywhere and work almost instantly.
1. Take a Break

In most instances, your work or an important project is the cause of your stress, so taking a break from your task is probably one of the easiest ways to ease your stress. Simply removing yourself from your work, by literally walking away from it, can instantly help. My husband is an artist and one thing I’ve learned from his craft is that sometimes you have to remove yourself in order to see your progress. This is especially true for those long and tedious tasks. So take a break, kick back with a cup of tea and rest your brain for a few minutes. If you’re stressing about wasting time, then set a timer to avoid watching the clock and actually take a break.

2. Take Deep Breaths

Paced breathing oxygenates your body and brain allowing clarity and relaxation. Studies show that deep breathing also decreases feelings of anxiety. I personally like to use the 4-7-8 breathing technique. Breathe in through your nose for a count of 4. Hold the breath for a count of 7. Breathe out strongly through your mouth (engaging your diaphragm as if you’re blowing up a balloon) for a count of 8. Repeat the cycle 3-4 times. It’s also a good idea to find a quiet area for practicing your deep breathing, to avoid distractions as well as some crazy looks.

3. Have a Healthy Snack

Sometimes our bodies just need the proper fuel to eliminate or even avoid stress and anxiety some quick and easy snacks that boost your mood while busting stress are, bananas, peanut butter, kiwi fruit, oats, nuts, berries, or basically anything that is not processed and full of sugar. A smoothie or fresh pressed juice are great options because they are packed with good for you stuff and can be enjoyed while you’re on the go or while taking a quick break.

4. Take a Shower

This may not be the most convenient option during the middle of the day. But if you can, definitely go for it. This stress buster is a great way to relax and clear the mind. Standing under a shower of warm water can be the most relaxing time of my day, even if it’s only for about 90 seconds before the little ones are knocking on the door. My mid-day showers give me a chance to be with myself, clear my mind, relax and sometimes even break through a mental block. Hey there nothing wrong with being extra clean.

5. Stretch

Take a minute for a quick sun salutation or a simple toe touch, to get your blood pumping and remove those negative vibes. It’s so easy to get caught up in your work and before you know it you’ve been sitting at the compute for 3 hours straight getting all tense and stuff. It’s no wonder you’re feeling stressed. Speaking of, hold on a sec… okay that’s better, had to do a quick toe touch and relax those muscles. Now it’s your turn. Take a minute to get a good stretch in and loosen up a bit.

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Use these healthy salad ideas to release more fat with these key, sometimes counterintuitive salad ingredients.

Skinny salad sounds like a given. But...

Some salads can be waistline busters (especially from restaurants or fast food places) thanks to jumbo sizing and an overload of high-cal ingredients. But if you skip certain ingredients, like dressing or protein, your salad will be too skimpy, making you prone to hunger pangs soon after. So what are the ideal ingredients to get that perfect healthy mix? Here's what Digest Diet author Liz Vaccariello suggests, and what studies show can help with weight loss:

1. Use an oil-based salad dressing.

Here's why: Many nutrients—specifically vitamins A, D, E, and K—are fat soluble, which means your body can’t absorb and use them without some fat present. So a fat-free dressing is actually counterintuitive! In fact, a recent Iowa State University study found that people who ate salads dressed with a canola or olive oil-based dressing had higher levels of carotenoids (vitamin A-like compounds) in their blood. Plus, ample research shows these unsaturated fatty acids can help melt belly fat and make your salad more filling. Even better? Toss the oil with vinegar, a proven fat releaser: Studies show it can help prevent blood sugar spikes after meals.

2. Mix up your greens.

Every type of green—romaine, radicchio, iceberg, spinach—boasts its own unique nutrients and healthy benefits. For optimal nutrition, mix 'em up (either within the same bowl, or from day to day). Also consider adding some herbs, like basil or parsley; they pack a strong punch of flavor and loads of disease-fighting antioxidants. And the more flavorful your salad naturally is, the fewer high-cal ingredients you’ll need to add for taste.

3. Say yes to cheese.

When sprinkled in moderation, low-fat cheese helps people maintain a healthy weight, burn fat, and be less hungry, because it's a rich source of calcium, which helps release fat.I like paper-thin slices of parmesan, a few balls of creamy mozzarella cheese, or some shredded cheddar.

4. Lean on protein.

Whether you choose grilled chicken or salmon, edamame or tofu, or nuts or seeds, you'll release fat and feel more full. Stick to a healthy serving size to keep calories in check (a few ounces of meat, or a quarter cup of beans).

5. Throw in plenty of other veggies and fruits.

Research shows that many vitamins and minerals have unique synergistic effects—meaning that they’re even more powerful when eaten together. So pack your salad with as many other veggies or fruits as possible! Carrots, cucumbers, different colored peppers, broccoli, peas, artichokes, strawberries, raspberries, or pears are great choices to get in different textures as well as plenty of filling fiber.

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