Web resources to give your determination a well-needed lift

Restore the lift to the high-flying promises you made to yourself with these free web resources unearthed by Executive Editor Russ Kratowicz.

By Russ Kratowicz

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It’s a great American tradition, perhaps even an international one, to want to start out the year on a high note with some promise of better things to come. Not relying on serendipity or magic to bring about these improvements, we make solemn promises to ourselves. We promise that we’ll start doing thus and such, and we promise that we’ll stop more behaviors we deem as destructive.

Then, we proclaim our newly-hatched New Year’s resolutions so boldly and proudly at the end of December and into early January. It’s with high hopes that we aim to make a general improvement in our lives. Then, the holidays fade to a dim memory. Alas, so does our resolve regarding the actions needed to realize the benefit of those solemn oaths we made to ourselves.

The way human nature plays out in our economy permits anyone to make an educated guess regarding the nature of these resolutions. Let me take you on a guided tour of the morass we call the Web in search of practical, zero-cost, noncommercial, registration-free Web resources that can help revive that flagging resolve. Remember, we search the Web so you don't have to.

Chilling out

Many people resolve to relax more during the coming year. The business world consistently raises its expectations about what each of us ought to be contributing to the corporate good. Trying to do more with less only leads to a severe case of time poverty for those of us who are pathologically responsible. And that leads to a diffuse sense of stress and, perhaps, other less-than-acceptable physical consequences.

It’s not what happens to us that’s important. How we respond is the issue -- and that’s a concern of the Atlanta Reproductive Health Center. An article posted on the center’s Web site -- “Stress Management” -- argues that if we want to function at our best, we should tolerate an ongoing, optimal level of stress.

The article, found at www.ivf.com/stress.html offers six suggestions for better managing stress, should it start getting out of control. Each of the six are followed by several bullet points that amplify the idea, but the page doesn’t offer you a cookbook approach.

It’s the physical consequences that make getting control of stress so important. Remember, we’re going to pass this way only once. Our dependents, no doubt, would prefer that we tarry a bit longer before moving on. It’s common knowledge that uncontrolled stress can kill. You can read about a stressed body’s response mechanism at the molecular level in “Stress and Disease: New Perspectives,” an article by Harrison Wein, Ph.D. that appeared in the October 2000 issue of The NIH Word on Health. The good folks at the National Institutes of Health in Bethesda, Md., post this document at www.nih.gov/news/WordonHealth/oct2000/story01.htm.

The Cleveland Clinic posts “Manage Your Stress: Ten Ways to Ease Stress.” Aside from the obvious, this article, found at www.clevelandclinic.org/health/health-info/docs/1800/1824.asp?index=8133 delves into biofeedback and ways to get a good night’s sleep.

Veterans of recent and ongoing wars might have an interest in learning something about treatment options for post-traumatic stress disorder. The National Center for Post-Traumatic Stress Disorder within the Department of Veterans Affairs published “A Brief Primer on the Mental Health Impact of the Wars in Afghanistan and Iraq,” on its Web site at www.ncptsd.va.gov/facts/veterans/fs_iraq_afghanistan_lay_audience.html.  The topic is complex and I offer this citation as merely an entry page. Users can find much more additional material and details as the site navigation is quite good.

Sculpting the physique

A basic axiom of engineering is easy to comprehend: input minus output equals accumulation. It leads directly to the relationship between diet and exercise. If one of your resolutions had something to do with thinning down, you’ve got two options. You can modify either your diet or your level of physical exertion.

After all, it’s good for the ego to collect a few admiring glances from members of the opposite sex. And, one of the benefits of being slimmer and more physically fit is that you’ll have an uncomplaining body as you do more with less.

The first item on the agenda is a brief check of your baseline measurements. This means determining your body mass index (BMI), the relationship between your weight and height. Fortunately, there’s at least one instance of our hired hands in Washington having spent our tax money reasonably well. FirstGov for Consumers is a one-stop link to hundreds of federal online information resources. In the case of BMI, the appropriate link takes you to www.consumer.gov/weightloss/bmi.htm. The first thing you’ll see there is a table that correlates BMI with the risk of specific weight-centric diseases. The second table offers a coarse determination of your BMI that uses height (in.) and weight (lb.) as inputs. The bottom of the page has a more precise BMI calculator, which allows you to enter your exact height and weight.

Raise the output

Within reasonable limits, a lower BMI is better than a higher one. Physical exercise is one way to decrease your BMI, but that raises the question of just how much exercise is going to be required. Being rational, time-impoverished people, we need to be efficient about this matter. We’ve got more important things to do than spend hours performing an exercise that burns relatively few calories. That’s why I recommend a visit to the calorie-time calculators at www.bodybuilding.com/fun/calories.htm, a Web site by Higher Power Nutrition in Boise, Idaho. The key element for our purposes is a database of the caloric burn rate for more than 600 activities. The page answers two questions: the number of calories burned in a specified time and the time needed to burn a specified number of calories. You select an activity, enter your weight and either the time you plan to spend or the quantity of calories you want to burn. Similar activities are grouped and the output can be sorted.

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