High Protein Diet Plan for Weight Loss Free | Shredding Diet Meal Plan Female

The 4-week fat-burning meal plan

Get a full week of High Protein Diet Plan for Weight Loss Free, high fiber, and low carb meals for building muscle and burning fat fast. Plus, three complete training programs.

IF you want to indulge during the dog days of summer, or the winter holidays, that’s okay. You can get back on track and strip away those extra pounds with this easy-to-follow meal plan. And if you’re trying not to fall off the bandwagon, heed to the meal plan to stave off unwanted weight. 

With an effective combo of high-fiber and protein, this 4-week plan will help you lose fat, boost your metabolism, and set you up to build muscle—without all the annoying hunger and cravings that tend to accompany a calorie cutback. 

The get-lean grocery shopping list (High Protein Diet Plan for Weight Loss Free)

Make sure your spice cabinet is stocked and go to the grocery store to get the following items:

• Plain Greek yogurt
• Fresh/frozen berries
• Other fresh fruit (bananas, grapefruit, apple etc)
• High-fiber high-protein breakfast cereal
• High-fiber/high-protein frozen waffles
• Natural peanut butter
• Eggs
• Low-fat/fat-free milk
• High-fiber/high-protein whole-grain bread
• High-fiber/high-protein whole-grain tortillas
• Large chicken breast
• Lean skirt steak
• Lean deli meat (turkey, roast beef)
• Ground lean turkey breast
• Canned tuna/salmon
• Fresh/frozen fish (salmon, tilapia etc.)
• Canned beans (black, lentil, pinto etc)
• Fresh/frozen vegetables
• Butternut squash
• Baked/sweet potato
• Avocado
• Low-fat cheese (sliced and shredded)

The 4-week fat-burning workout plans

Day 1

Breakfast: Triple berry medley smoothie

• ½ cup blueberries
• ½ cup raspberries
• ½ cup strawberries
• ½ banana
• ½ cup high-fiber cereal
• ½ cup low-fat plain Greek yogurt
• 1 cup 1% or skim milk
• 1 scoop whey protein powder
• ½ cup ice cubes

Blend until smooth.

Lunch: Tropical chicken salad

• 1 large cooked chicken breast, shredded
• ¼ cup low fat cottage cheese
• 1/3 cup pineapple, 1/3rd cup mango
• 2 tbsp. chopped water chestnuts
• 2 cups spinach
• 1-ounce almonds
• A few slices of avocado

Serve with high-fiber whole-wheat crackers.

Dinner: Shrimp stir-fry

• ½ pound cooked shrimp
• ½ bag mixed frozen stir-fry vegetables
• 2 tbsp. low sodium soy sauce and salt and pepper to taste

Instructions:

Toss all ingredients together in wok. Serve over ½ cup cooked brown rice.

Day 2

Breakfast: Spinach, onion, and feta cheese scramble on whole-wheat English muffin

• 2 eggs + 2 eggs whites
• 2 tbsp. low fat feta cheese
• ¼ cup Vidalia onion, chopped
• ¼ cup fresh or frozen spinach
• 1 high-fiber whole-wheat English muffin
• Salt and Pepper to taste

Lunch: Tuna fish roll up with Minestrone soup

• 1 cup Minestrone soup
• 1 can of tuna (canned in water)
• 2 tbsp. low fat mayo
• 1 tsp. whole-grain mayonnaise
• Sliced tomato and lettuce
• 1 whole-wheat high-fiber wrap

Dinner: Garlic chicken

• 1 large chicken breast
• ¼ cup whole wheat bread crumbs
• 1/8-cup skim milk
• ¼ garlic clove
• 1 tsp. Tabasco and lemon juice

Instructions:

1. Combine all ingredients in plastic bag. Toss chicken in bag and coat.
2. Bake at 350 degrees for ~20 minutes.
3. Serve with: ½ cup whole-wheat couscous and 1 cup zucchini/summer squash medley

Day 3

Breakfast: Peanut butter & banana sandwich

• 2 slices whole-wheat bread (with at least 4g fiber per slice)
• 2 tbsp. peanut butter
• 1 sliced banana
• 1 tsp. drizzle honey
• Toast whole-wheat bread

Instructions:

Spread peanut butter and top with bananas, drizzle with honey and enjoy.

Lunch: Chicken pizza with roasted veggies

• 1 large chicken breast
• ½ cup tomato sauce
• ¼ cup shredded part-skim mozzarella cheese
• 1 cup chopped vegetables (broccoli, mushrooms, eggplant, zucchini)
• 1 tsp. red pepper flakes
• Salt and pepper
• Non-stick cooking spray

Instructions:

1. Spray baking sheet with non-stick cooking spray. Place chicken breast and vegetables on sheet, and season with salt and pepper. Spray vegetables with non-stick cooking spray, then spoon tomato sauce on top of chicken.
2. Bake at 350 degrees for 20-25 min or until chicken is cooked through.
3. When 5 minutes left, top chicken with cheese and let melt until finished cooking

Dinner: Crunchy baked tilapia

• 6 ounces tilapia topped with 3 tsp. Kellogg's high-fiber bran cereal, baked
• 1-cup sautéed high-fiber vegetables (asparagus, broccoli, carrots)
• 1 small baked sweet potato

Day 4

Breakfast: Strawberry oatmeal 

• 3/4 cup cooked oats
• 1 scoop strawberry protein powder (or other flavored powder)
• 1 cup of sliced strawberries
• 1/2 cup of banana

Lunch: Chicken and red onion quesadillas with side salad

• ¼ cup red onion, thinly sliced
• 1/3-cup balsamic vinegar
• 1/4-cup low-fat cheddar cheese
• 1 large boneless chicken breast, cooked and shredded
• 2 high-fiber whole-wheat tortillas

Instructions:

1. Combine onions and vinegar in bowl and marinate for 5 minutes. Drain the onions and set aside. Spray a large skillet with non-stick cooking spray, and heat over medium heat. Add onions, and cook until onions have softened, about 5-7 min. Transfer to bowl and set aside.
2. Place tortillas in a large nonstick skillet over medium heat (they will overlap). Warm for about 45 seconds on each side.
3. Sprinkle cheese on each tortilla. Cover cheese with the shredded cooked chicken and top the chicken with the marinated onions.
4. Fold the tortillas in half, press gently with a spatula to flatten, and cook for about 2 minutes, until the cheese begins to melt. Flip the quesadilla and cook for another 1-2 minutes, until the second side is golden brown. Serve with side mixed green salad and 1 tbsp. light dressing

Dinner: Spicy chicken sausage and whole-wheat penne

1 low-fat chicken sausage
1-cup chopped mushrooms and red pepper
½ cup whole-wheat penne
¼ cup tomato sauce
1 tsp. red pepper chili flakes

Instructions:

1. Spray skillet with non-stick cooking spray and sauté pre-cooked low fat chicken sausage, mushrooms, and red-bell pepper in pan.
2. Toss over cooked pasta and tomato sauce.
3. Service with side mixed green salad and 1 tbsp. light dressing. 

Day 5

Breakfast: Berry parfait

• 1/2 cup low fat Plain Greek Yogurt + ¼ cup low fat Vanilla Greek Yogurt
• ½ cup blueberries
• ½ cup cherries
• ½ cup blackberries
• ¾ cup high-fiber cereal (suggested: Go Lean Vanilla Almond Crunch)

Lunch: Greek bowl

• 4-6 ounces cooked lamb, cut into cubes
• 1 tsp. olive oil
• ½ tsp. chopped fresh garlic
• ½ tsp. oregano
• ½ red pepper, diced
• ¼ cup cherry tomatoes, halved
• 2 tbsp. low fat feta cheese
• Salt and pepper to taste
• 1 whole-wheat high-fiber pita

Instructions:

1. Combine all ingredients in bowl. Serve with whole-wheat pitas and Tzatziki sauce.

• Tzatziki sauce: ¼ cup plain Greek yogurt, ½ cucumber diced, lemon juice, minced parsley and dill, salt and pepper to taste

Dinner: Salmon with mixed vegetable quinoa

• 6 ounces baked salmon, seasoned with salt, pepper, and fresh lemon juice
• ½ cup cooked quinoa with 1-cup sautéed mixed vegetables

Day 6

Breakfast: Oatmeal blueberry pancakes (serves 6)

• 2 ½ cups old-fashioned oats
• 6 egg whites, beaten
• 1-cup skim milk
• 2 tsp. oil
• 1 tsp. baking powder
• 1 tsp. vanilla extract
• 1 tsp. cinnamon
• ½ cup unsweetened applesauce
• 1-cup blueberries
• Non-stick cooking spray

Instructions:

1. Blend all ingredients (except blueberries) in blender until fairly smooth (normal pancake mix consistency). Then gently fold blueberries into mixture.
2. Heat skillet to medium heat, then coat with nonstick cooking spray.
3. Pour ½ cup batter onto the skillet to form each pancake. Cook, flipping once so that each side is a golden-brown color. 

Lunch: Turkey chili rice bowl

• Nonstick cooking spray
• ½ cup lean ground turkey breast
• ¼ cup chopped onion
• ½ cup canned red kidney beans, drained
• ¼ cup chopped red tomato
• ½ cup water
• ¼ cup chopped green pepper
• 1 tsp. chili powder
• ¼ cup brown rice
• Low fat grated cheddar cheese (optional)

Instructions:

1. Cook rice as instructed, set aside.
2. Spray small saucepan with non-stick cooking spray, and add ground turkey, onion and cook until turkey is brown.
3. Add remaining ingredients and bring to boil. Reduce heat to low and simmer until chili is thick. Add rice and serve with low fat grated cheddar cheese if desired.

Dinner: Steak and potatoes

• 5 ounces seasoned cooked skirt steak
• 1 small baked potato with 2 tbsp. non-fat sour cream and chives
• 1 cup steamed broccoli

Day 7

Breakfast: Breakfast burrito

• 2 eggs + 2 egg whites
• 1/4 cup black beans, rinsed
• 2 tbsp. chopped red onion
• 1 small jalapeño, seeded, minced
• 2 tbsp. low fat shredded Mexican blend cheese
• 1 tsp. hot sauce
• Salt and pepper to taste
• Non-stick cooking spray
• 1 high-fiber whole-wheat tortilla

Instructions:

1. Combine, onion, jalapeño, and hot sauce in bowl.
2. Spray skillet with non-stick cooking spray and heat over medium heat. Cooks eggs and season with salt and pepper. Stir in black beans and cheese.
3. Remove from heat and fill tortilla with egg mixture. Top with onion, jalapeño, and hot sauce mixture and roll into a burrito. Serve with salsa on side.

Lunch: Salad bar

• Mixed greens
• Mushrooms, tomato, broccoli, artichoke, beets, hearts of palm, asparagus, cabbage
• ¼ cup butternut squash
• 1-ounce almonds
• 1 serving grilled chicken

Instructions:

1. Toss together with 2 tbsp. lite balsamic vinaigrette and serve with a few whole-wheat high-fiber crackers.

Dinner: Chicken tenders with tangy mustard dipping sauce

• ½ pound chicken tenders
• ½ tsp. paprika
• 2 tsp. salt
• 1 tsp. pepper
• 1/3 cup sliced almonds
• ¼ cup high-fiber Kellogg’s bran buds

Sauce:

• ½ cup orange juice
• 3 tbsp. Dijon mustard
• 1 ½ tablespoons honey
• ¼ cup water

Instructions:

1. Preheat oven to your broil setting (around 400-450 degrees).
2. In a shallow dish, mix together the paprika, salt, pepper, and almonds.
3. Coat each chicken breast fillet with almond mixture and place onto a Pyrex dish that has been sprayed with nonstick cooking spray.
4. Place chicken in oven for about 15-20 minutes, turning once halfway through to brown on both sides.
5. While the chicken is cooking, prepare the dipping sauce: In a small bowl, whish together the orange, juice, mustard, honey, and water until sauce is smooth.

Substitutions for Week 2, 3, 4

The following recipes are substitutions you can make at any time to Week 1's Meal Plan to keep each meal as exciting as the last.

Breakfast substitutions:

Easy eggs and waffles

• Spray microwave safe bowl with non-stick cooking spray
• Scramble 1 egg+ 2 egg whites, 1 tbsp. milk, and a little salt and pepper in bowl
• Pop in microwave for 1 minute and 30 seconds
• Serve with 2 toasted high-fiber high-protein frozen waffles topped with 1 cup berries

High-protein and fiber cold cereal

• Mix ½ cup low fat milk with 1 scoop of whey protein powder well, until smooth
• Add ¾ cup high-fiber cereal
• Add 1-cup berries of your choice

Open-faced California omelet

• Scramble 2 eggs + 2 eggs whites, ¼ cup chopped tomatoes, 1 tbsp. low fat cheese
• Serve over 1 slice of toasted whole wheat high-fiber bread
• Top with sliced avocado
• ½ grapefruit on side

Lunch substitutions:

Salad and pizza

• 1 slice thin-crusted whole-wheat veggie pizza with grilled chicken
• Large mixed green salad with 2 tbsp. walnuts on side with 1-2 tbsp. light dressing

Salmon “burger”

• 1 can salmon (in water) mixed with 2 tbsp. low-fat mayo, 2 tbsp. chopped onion, salt and pepper
• Top with lettuce, tomato
• Serve on whole grain bun
• 1/3rd cup 3-bean salad on side
• ½ cup steamed string beans

Roast beef and Swiss on whole-grain bread

• 3 ounces lean roast beef
• 1 slice low fat Swiss cheese
• ½ cup grilled green peppers and onions
• 1 tbsp. low-fat creamy Italian dressing
• 2 slices whole-grain bread (with at least 4g fiber per slice)
• Serve with crudité (raw carrots, celery, broccoli) and 2 tbsp. fat free ranch dressing

Dinner substitutions: 

Chicken racos

• 1 large chicken breast, cooked and shredded
• 2 tbsp. low fat shredded cheddar cheese
• 1 cup shredded lettuce
• ½ cup chopped tomatoes
• ½ cup black beans
• 2 tbsp. salsa
• 2 high-fiber tortillas
• Serve with side salad

Salmon kabobs

• Chop 6 oz raw salmon in chunks
• Chop ½ red pepper and ½ red onion
• Arrange salmon, red pepper, and red onion on wet skewer
• Brush with 1 tbsp. olive oil and salt and pepper
• Grill until salmon cooked through and veggies soft
• Serve with ½ cup quinoa and ½ cup mixed vegetables on side

Turkey dinner

• 6 ounces herb roasted turkey
• 1-cup sautéed broccoli and mushrooms
• ½ cup cubed sweet potatoes

Source: High Protein Diet Plan for Weight Loss Free  

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Dabur launches new product for diabetics

Here is some good news for diabetics and those recently diagnosed with it. Ayurvedic products manufacturing major, Dabur has come up with an indigenous but effective Dabur Madhu Rakshak Activ that is being promoted as a healthy and holistic treatment of diabetes.

Announcing the launch of the product, also known as Ayush 82 Powder, and the company’s foray into diabetes, Gaurav Malik, Brand Manager, Ethicals, Dabur India Limited told reporters in the city on Wednesday that it has the highest credibility as it enjoys the joint collaboration of the Union Ayush Ministry’s CCRAS.

He said that the cost-effective product is an advanced product developed for the effective management of diabetes. In living up to its status as a world leader, Dabur has ensured that they have entered the market after duly conducting numerous clinical studies and scientific experiments.

Madhu Rakshak Activ is a perfectly proven blend of traditional Ayurveda with modern science. He said that it was approved and recommended by Madhumeha (Non-Insulin Dependent Diabetes Mellitus, NIDDM), which conducted an extensive clinical study.

Dr. PBA Venkata Acharya, national Vice-President of Vishwa Ayurveda Parishad, giving a statistical account about diabetes and their impact, said that India has a terrifying rate of diabetics.

There were 69.1 million cases of diabetes in the country two years back. Perturbed over the alarming rise, Indians are looking up to Ayurveda for a holistic well-being. Patients now prefer herbal and botanical extracts as medical interventions due to their natural properties.

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Top 10 Sexiest Female Bodybuilders

There is an interesting dichotomy in the world of fitness today, over what defines a healthy body image. In large part, thin people, both male and female have, for a long time, shamed those considered fat or overweight. It’s interesting that in many centuries previous to the 21st, heftier people were (in some cultures/areas of the world) considered the attractive ones, as a surplus of body mass usually indicated that one was of the upper class, therefore being able to afford better food and larger amounts. Recently, however, there has been debate over whether being overweight actually has the negative effects it has long been believed to. Some doctors argue that some body types naturally carry more weight in certain areas, and other simply argue that each person actually has their own healthy weight and that such determinations cannot be generalized for entire masses of people. Finally, there is the consideration of whether constantly berating, insulting and condescending people who are carrying an extra few pounds will wear on their psyche and cause mental problems. It makes sense that it will.

Completely outside of this topic however, are bodybuilders. Are they fit and healthy individuals or not? Let’s break down some things to consider. Bodybuilders work out constantly. This is obviously a plus, as working out, whether it be cardio or weights, is good for the body, gets the heart pumping and blood flowing, while building muscle and endurance. They also eat healthy (most of the time). You’ll never encounter a bodybuilder who doesn’t keep a diet log and calorie count to some extent. A careful and thought out diet, in conjunction with a rigorous workout routine, are definitely in the pros column for bodybuilders being among the healthiest people on the planet.
There are quite a number of female bodybuilders who look fantastic. There is nothing wrong with a woman who loves to pump iron. There are plenty of female bodybuilders who do have larger muscles than myself most guys I know, but who rock it, and look hot. Admittedly, however, while writing this I did find myself imagining how many cases of beer some of these ladies could carry around for me. Here is a list of the top 10 wicked hot female body builders. If any lifters out there disagree with list membership or ranking, put down the protein shake and let it be heard in the comments section. Enjoy, lads.

10. Wendy Lindquist

9. Jennifer Broomfield

8. Heidi Vuorela

7. Jennifer Rish

6. Pauline Nordin

5. Cory Everson

4. Oksana Grishina

3. Moorea Wolfe

2. Erica Cordie

1. Brooke Holladay

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Top 10 Best Female Bodybuilders of All Time

The female bodybuilding competition was started around 1970’s. The real promotion of female bodybuilding started in the year 1977, it gave an opportunity for women to show their body who are interested in body building. In on 18th August 1978, the bodybuilding competition for the female was organized named as “The Best in the World contest”. There are many of the impressive female body builders who can surprise anyone. There are many of the female bodybuilders who look hot and have big muscles.

10. Gladys Portugues

Gladys Portugues was born on 30th  September, 1957. Her husband is a famous Belgian actor Jean-Claude Van Damme. She has two children named as Kristopher who was born in 1987 and Bianca who was born in 1990. Gladys Portugues has taken a big inspiration from Rachel McLish who was Ms. Olympian winner. Looking at Rachel Mclish on television,  Gladys Portugues took the body building seriously. Gladys Portugues was successful in getting the position at top-10 in Ms. Olympia.

9. Jennifer Broomfield

8. Rachel McLish

7. Brigita Brezovac

6. Jennifer Rish

5. Dayana Cadeau

4. Nikki Fuller

3. Yaxeni Oriquen

2. Chyna

1. Iris Kyle

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10 Facts Every Bodybuilder Should Know

As will be shown in this article, aerobic training can be a valuable tool when aiming to increase mass. Learn about this and other facts every bodybuilder should know.

In bodybuilding, as in any other discipline, there is much speculation surrounding the various methods and processes underpinning the ways in which to succeed.

These speculations often lead to confusion and frustration on the part of the aspiring bodybuilder. For example, there is a misconception, in terms of nutrition, that avoiding fat at all costs will enhance one's health and create a winning physique. Research, however, would prove that strategically including the right type of fats, in the appropriate ratios, will not only improve health but enhance physical development.

Also, there is a belief that training aerobically will deleteriously impact on muscle growth. As will be shown in this article, aerobic training can be a valuable tool when aiming to increase mass. These are but two examples. There are many others. In fact, there are certain universal truths every bodybuilder should know. The following are guaranteed to improve anyone's physique.

LIFT PROGRESSIVELY HEAVIER WEIGHTS

A fundamental requirement for anyone wanting to achieve size is to increase the amount of weight lifted from session to session. This increases the intensity of the session and ensures the muscles are subjected to sufficient stress, which will, in turn, elicits results.

The beginner bodybuilder would first aim to achieve a certain number of repetitions, with a certain weight (say 10 repetitions with 50 kilograms on the bench press). The following week, 2.5 kilograms would be added, and so on, until the lifter can only complete six-eight repetitions.

The aim will then be to, once again, complete 10 repetitions with the weight they are currently achieving six-eight with. The truth is, the only way to progress in bodybuilding is to subject the muscles to greater a greater level of intensity on a continual basis - commonly know as progressive resistance training.

In fact, a plateau may ensue if the same intensity is applied to the muscles day in day out. A plateau will halt progress and could diminish results. If one finds they cannot increase their training weight, overtraining might have occurred and this will need to be addressed before further gains can be made (refer to the fact 10).

EAT AT LEAST ONE-GRAM OF PROTEIN PER POUND OF BODYWEIGHT

Most of today's bodybuilders, and indeed athletes in general, know that protein is an important nutritional component.

However, what many fail to realize is to achieve to ones physical goals, protein is required in greater amounts than previously thought.

In many quarters it is still thought that 70-80 grams per day is acceptable. This has been proven to be erroneous. Protein is a chemical compound essential to many of our biological processes - most notably for bodybuilders, the building of muscle. Protein synthesis (the converting of amino acids to proteins to repair and rebuild) can only sufficiently occur if an adequate amount of protein is consumed.

Given bodybuilders subject their muscles to greater stresses than the average person, it follows their diets should be comprised of a higher percentage of protein. A good starting point (one that has been know in bodybuilding circle-numbers for some time) is one gram of protein per pound of bodyweight. More is better in my experience. Many take in almost double this amount.

Eating plenty of protein is probably the second most important variable, after training intensity, when it comes to building size. Foods rich in protein include eggs (which contain the highest biological value of any food protein), milk, chicken and red meat. One should make an effort to consume 30-40 grams of protein 5-7 times per day. One reason for not gaining sufficient size, is a lack of protein, and this can often be attributed to the inconvenience associated with correct meal timing and planning: supplements will help in this regard.

GET ADEQUATE SLEEP

Sleep is crucial for many reasons. For bodybuilders, sleep will assist the protein synthesis mentioned in the last section and help to mentally recharge the lifter for their next training session.

Sleep also assists testosterone and growth hormone manufacture. One thing to remember about sleep is the fact it often means 8+ hours without food. This could spell disaster for the serious lifter as the muscles might eventually begin to break down their structure to supply glycogen to the brain and other organs (gluconeogenesis).

To negate this, eat a high-protein meal before retiring to bed, and one immediate upon rising (if aerobic training is not planned for that day). To achieve adequate sleep, the consensus seems to be seven-nine hours per night. To get this amount employ the following:

1. Take a warm bath before retiring.
2. Listen to relaxing music.
3. Eat a small amount of carbohydrate.
4. Retire at the same time each night.
5. Don't watch television in bed.
6. Resist sleep medications.
7. Avoid alcohol and cigarettes.

DEVELOP A POSITIVE MENTAL ATTITUDE

Thinking positively will enhance the muscle-building process in a number of ways. Quality of training will improve if one is able to approach each session with confidence and an expectation they will achieve their training goals. If one is experiencing negative feelings, this will have a negative impact on their training.

For example, dwelling on a negative event while trying to apply maximal intensity will take the mind (arguably the most important muscle-building organ) off what is to be achieved - namely, a complete connection between mind and muscle. Speaking about ones body in negative terms will also impede progress. The body should always be spoken about on a favorable light, without losing sight of exactly what needs to be improved upon.

Indeed, visualizing greatness will, in turn, become a self fulfilling prophecy and goal attainment should stem from this.

TO DEVELOP AND MAINTAIN A POSITIVE ATTITUDE EMPLOY THE FOLLOWING:

• Associate with positive people.
• Practice positive self-affirmation (repeat positive statements to oneself on a regular basis).
• Visualize success.

MANAGE STRESS

Negative stress is probably the single most destructive thing one will encounter on their road to superior muscle growth. Everybody, everywhere, encounters a certain amount of stress, on a daily basis. This is natural, and survival is dependant upon it.

Eating, training and talking are all stressful, and we should never avoid any of these. However, these are largely unavoidable and positive forms of stress. Negative stress (distress), on the other hand, is to be avoided for it can undermine any attempt to relax and grow (key aims of any bodybuilder).

These events include smoking, drinking to excess, negative thinking, incessant arguing and lack of sleep and can cause the release of large amounts of cortisol. Cortisol is the body's main stress hormone, its release causes all manner of problems: constricted arteries, high blood pressure, the shutting down of various organs in preparation for fight or flight and thickened blood. Cortisol will literally consume protein tissue, and enhance the deposition of fat - exactly what a bodybuilding does not want.

THE FOLLOWING ARE EFFECTIVE STRESS-MANAGEMENT TECHNIQUES:

• Eat well and exercise regularly.
• Practice deep-breathing techniques.
• Try to remain optimistic (eliminate negative self-talk).
• When encountering a problem, focus on a way forward rather than the problem itself.

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