10/23/14 Tzatziki

OCT

21

Food 2 Greece, Croatia, and Moldova: Tzatziki

Tzatziki from Greece

HISTORY and GEOGRAPHY: 

Greek cooking traditions date back thousands of years. Greeks today eat some of the same dishes their ancestors did in ancient times. These include dolmades (stuffed grape leaves) and many of the same fruits, vegetables, and grain products. A Greek, Archestratus, is thought to have written the first cookbook in 350 B.C.

The Greek diet has been influenced by traditions from both the East and West. In ancient times, the Persians introduced Middle Eastern foods, such as yogurt, rice, and sweets made from nuts, honey, and sesame seeds. In 197 B.C. , when Rome invaded Greece, the Romans brought with them foods that are typical in Italy today including pasta and sauces. Arab influences have left their mark in the southern part of Greece. Spices such as cumin, cinnamon, allspice, and cloves play a prominent role in the diet of these regions. 

TRADITIONS:
Greeks are not known for eating big breakfasts. Typical breakfast foods include bread, cheese, fresh fruit and, for adults, coffee. (Tzatziki)

In rural areas, the main meal of the day is eaten at around 1:00 or 2:00 in the afternoon. It is followed by a rest period when schools and businesses close, allowing people to stay home during the hottest part of the day. In the cities, however, many people do not have time to go home for a large lunch. Instead they eat a light meal at midday and a larger dinner later on.

In the late afternoon, many Greeks help themselves to light refreshments called mezethes . These may consist of bread, fresh vegetables, cheese, olives, dips, or soup. Mezethes are sometimes served as appetizers at the beginning of a big meal. Like many other Europeans, Greeks eat their evening meal late—sometimes as late as 10P.M. In the city, dinner is the main meal. In rural areas where a big lunch is eaten, dinner is lighter. The most common dessert in Greece is fresh fruit, but the Greeks also love to eat sweets, either as a snack or dessert. Greeks are known for their hospitality. A traditional offering for guests is glyko , a thick jam made with fruit or a vegetable such as tomato or eggplant. It is served with ice water and coffee.

Since it is warm and sunny in Greece for so much of the year, eating outdoors is very popular.

HEALTH BENEFITS of GREEK FOOD Greek Yogurt is so healthy:  Watch this video to find out how it can be used in other recipes. 

Why is the Mediterranean diet including the Greek Diet so healthy?
The Mediterranean diet is so healthy because it incorporates so many great things that are on the food pyramid like grains, fruits, vegetables, and nuts. Also it is a common practice to use olive oil rather than butter. Olive oil is considerably more healthy than butter as it is unsaturated and better for your health.

RECIPE

Tzatziki (Cucumber-Yogurt Sauce)

Ingredients

• 2 cups plain yogurt
• 1 unpeeled cucumber, finely chopped
• 2 cloves garlic, crushed, or 2 teaspoons prepared crushed garlic
• 2 Tablespoons olive oil
• 1 teaspoon salt

Procedure

1. In a bowl, add the cucumber, garlic, olive oil, and salt to the yogurt.
2. Blend well with a fork and refrigerate.
3. Serve with toasted pieces of pita bread or fresh vegetables, such as carrots, celery, or peppers.

Makes 2½ cups of sauce.

See this recipe with photos. 

Other Greek Recipes to pair with Tzatziki

Homework: 

      Paragraph 1 and 2: Summarize what you learned about the food. Include details discussed in the provided videos and links about the region and historical background of the food.  

Paragraph 3: In the last paragraph write a reflection. Share what you thoughts about the food. Would you make this again?  Would you share this with your family? What did you enjoy about this food? What did you take away from this discussion? What did you like and/or dislike about this food?

·         Embed a video about the dish into the blog page. 

·         Include the recipe with accompanying photos taken throughout the cooking process. 

·         Add a photo of the final recipe either from class or from the web. 

I  I learned that this food is made with yogurt, cucumbers, garlic, olive oil, and salt. Its another Mediterranean dish, specifically to Greece. Tzatziki is another paste much like the previous dish, hummus. Used to eat commonly with bread and or fresh vegetables. It is served throughout the day in Greece. I'd imagine they serve it the most during breakfast and late afternoons. This is because Tzatziki is a light dish and the tradition in Greece is to consume a light breakfast in the morning and a light lunch in the afternoon. 

From the video I learned that pealing the cucumber may be optional but seeding is recommended if you have a large dark green one. Never chop the cucumber, always grade it with a cheese grader or else you'll end up in Hades. Add salt to the cucumber slices and then drain the extra liquid. The best kind of yogurt to use is Greek plain yogurt. After you mix the two your'e pretty much done except you need to add olive oil, and a few other optional things such as chive. While this can be eaten with anything, what the guy in the video recommended was pita bread, fresh vegetables, and grilled lamb which looks exceptionally good. 

While I'm not a fan of yogurt I must be honest when I say that the dish does in fact look really good. If ever I came across a Greek restaurant that served Tzatziki I would certainly try it again. My family actually doesn't mind yogurt as much as I do so serving it to them would be interesting. Especially to my mom, who loves vegetables, specifically cucumbers. 

 
Gather all the ingredients together

       




















Prepare the cucumbers, (use grader)





















Mix into a bowl 2 cups of Greek yogurt























Add the cucumbers to the yogurt along with other flavors like chive

Finally poor the mixture onto whatever it is you're serving it on and make it look professional. A fine example would be the lovely Tzatziki face my group added to our dish to liven it up a bit. Enjoy!

OCT

9

Food 1: Middle Eastern Food: Hummus

GEOGRAPHY: History of Chickpeas

The word hummus, (which has various spellings) is an Arabic word meaning “chickpea.” Hummus is a Levantine Arab dip or spread that is made from chickpeas (also known as garbanzo beans) that have been cooked and mashed, then blended with tahini (a paste made from sesame seeds), olive oil, lemon juice, garlic and salt. Chickpeas are a vegetable that have been cultivated throughout the Middle East and India for thousands of years. Some sources say that they were growing in the gardens of Babylon.

Many regions around the world claim to be the place where hummus originated. The fact is, that because hummus has been around for so long, and in so many different variations, the exact origin has been lost in antiquity. Several cuisine-related sources speak of a folklore tale in which hummus is described as one of the oldest known prepared foods. Others speak of a legend that hummus was first prepared in the 12th century by Saladin, however this claim is highly disputed.

Despite the fact that the exact known origin of hummus is unclear, we do know that the chickpeas, the main ingredient of hummus, were known to be cultivated in the ancient Mediterranean and the Middle East. Chickpeas
have been around for human consumption for several thousands of years. The chickpea was consumed in ancient Palestine, and was one of the earliest crops in Mesopotamia, as well as a common food on the streets of ancient Rome. It is also known that the ancient Greek philosophers Plato and Socrates made reference to the nutritional value of hummus in their writings. Ancient recipes for hummus have also been discovered.

Hummus is a useful food in vegan, vegetarian and non-vegetarian diets. When hummus is eaten with bread it serves as a complete protein, similar to other combinations of grains and legumes. Hummus is high in iron and vitаmin C, and has beneficial amounts of both vitamin B6 and folate. It is also a good source of protein, fiber and potassium. Due to the fact that chickpeas and sesame seeds are so beneficially healthy for us, and that it has been apart of the human diet for thousands of years, it is no wonder hummus has become known as a nutritionist’s delight.

"The History of Hummus." Top Food Facts. Ed. Shay Bock. Foodie Theme, 2014. Web. 28 June 2014. <http://topfoodfacts.com/the-history-of-hummus/>. 

TRADITIONS: In Mediterranian countries, groups gather for Mezza (pronunciation: mez-ah) in homes and restaurants. Mezze is a tray of appetizers and small, bite-sized foods eaten with your fingers or on small plates.  Popular Middle Eastern mezze include baba ghannouj, hummus, samboosak, and salads like tabouleh. Olives and pickles are almost always included in a mezze spread. 

What is Mezza in Lebanon?

Recipe: Hummas (view this recipe with photos)

Ingredients:

• 1 16 oz can of chickpeas or garbanzo beans 
• 1/4 cup liquid from can of chickpeas
• 3-5 tablespoons lemon juice (depending on taste)
• 1 1/2 tablespoons tahini
• 2 cloves garlic, crushed - OPTIONAL
• 1/2 teaspoon salt
• 2 tablespoons olive oil

Drain chickpeas and set aside liquid from can. Combine remaining ingredients in blender or food processor. Add 1/4 cup of liquid from chickpeas. Blend for 3-5 minutes on low until thoroughly mixed and smooth.

Place in serving bowl, and create a shallow well in the center of the hummus.

Add a small amount (1-2 tablespoons) of olive oil in the well. Garnish with parsley (optional).

Serve immediately with fresh, warm or toasted pita bread, or cover and refrigerate.
For a spicier hummus, add a sliced red chile or a dash of cayenne pepper.

YOUR REFLECTION GOES HERE: 

      Paragraph 1 and 2: Summarize what you learned about the food. Include details discussed in the provided videos and links about the region and historical background of the food.  

Paragraph 3: In the last paragraph write a reflection. Share what you thoughts about the food. Would you make this again?  Would you share this with your family? What did you enjoy about this food? What did you take away from this discussion? What did you like and/or dislike about this food?

·      

Posted 1 week ago by Annie Almekinder

Before today I have never tasted hummus before and certainly have never tried making it either. I really had no idea where it came from or what it was made out of. I learned that humus is a Mediterranean dish that is very popular in the middle east such as Israel and Palestine. However the true origins of the dish are too hard to pin point due to its very old history. Regardless of its true origins, every middle eastern nation will claim that not only did hummus come from them but their hummus is the best. The funny thing is that most of the time their hummus is usually prepared the same. This is evident in the two videos provided above. 

Speaking of how it is prepared, I will go over the recipe as that is something new I learned as well. Making hummus was relatively easy, in fact all you need is chickpeas, tahini, lemon juice, olive oil, garlic, salt, and a blender. All you do is mix the right amount of each ingredient into the blender and then blend it until the mixture becomes thick and pasty. Afterward you lay it out and put a number of toppings on the hummus for added flavor. These toppings include paprika, powdered peppers, olive oil, and salsa. While hummus can be eaten with anything, I learned that most people eat with either pickles or flat bread. 

My thoughts about this food was that I really enjoyed making it but the taste...not so much. But, just because I didn't enjoy the taste this time around doesn't mean I'm giving up on the food. I think the odd taste was just due to my group's lack of experience with making the dish. I will definitely make this food again for my family to try. I enjoyed the taste of olive oil and the powdered peppers and could taste the potential for awesomeness but yet something was missing. I'm actually excited to try and make it again to perfect the dish. This was a cool way of expanding my culture and I look forward to learning about the rest of the foreign food on the way.    

59 Seconds Paper

Bryce Chong

HEI101

Annie Almekinder

10-13-14

            Is it possible to change one’s life in under a minute? Is it conceivable that within a minute one could be on their way to walking a different path in life? In the book 59 Seconds, the author addresses the issues concerning “self help” books and revolutionizes the methods used to help people. Four chapters in particular seemed to be specifically designed to help college students. Those chapters were Creativity, Stress, Motivation, and Decision Making. Each chapter has brought new insight on how each can be achieved or overcome. This paper will discuss the new ideas given from the book and how I plan on using them in my life from now on.

            Creativity has never really been an issue for me. With that being said there were a couple of ideas in this chapter that stuck my interest. The first idea is that working alone on a problem is often times better than working in a group. The author backs this claim by giving examples of experiments done on groups of people presented with a problem to solve, some were in groups and others were alone. At the end of the day those who worked alone preformed better and gave more unique solutions than those who worked in groups. That was just an interesting topic, the real idea that could change my life would be letting my unconscious mind put in some thought on situations. I can do this by addressing a problem but then immediately work on something else that distracts my mind. Then later come back to the problem and by that time my unconscious mind will have worked on it and came up with a solution. This method is exactly what I plan on doing in my life to change it and hopefully become more creativity in doing so.

            The next chapter dealt with stress and unlike creativity, I can actually struggle with stress from time to time. The most intriguing idea on how to deal with stress was the placebo effect. The placebo effect is when one’s mind truly believes in one thing and therefore the body starts to mimic the behaviors associated with such beliefs. The example the author gives is an experiment where people were told they were drinking alcohol when really they weren't. Nonetheless the people still experienced the symptoms of being drunk because their mind truly believed they were. This can be applied to my life when I’m in stressful situations by simple stopping what I’m doing and truly believing that everything is going to be okay or that I will be able to overcome a certain obstacle. By doing so hopefully the placebo effect will take hold and soon find myself doing better than before.

            Before doing a project such as writing a paper, I struggle in finding the motivation to begin. An idea the book gives on improving motivation is the doublethink process which means one should adopt a third-person perspective and view yourself doing productive things and eventually you will. In the book, the author tells about students who spend time going through the process of studying will perform higher on their exams. I will apply this idea of doublethink to my life by not imagining the end results so much as I imagine the process of getting to the end. This will help me not only get started on a project but also help me every step of the way.

            Finally, the last chapter and perhaps the most helpful to me was about decision making. Throughout my life I have always found myself regretting certain decisions I made. These regrets seem to always revolve around purchasing something. The idea that made most sense to me as to how to make the right decisions involved, yet again, the unconscious mind. Just like in creativity, if the unconscious mind is given time to analyze a situation, not only will it come to a unique solution but also one that generally leads to less regret in the future. The book gives an example of people who had to choose from four different posters and those who let their unconscious mind make the choice had no regrets in their decision as compared to others who did all the thinking consciously. I plan on making this an everyday behavior in my life when it comes to making decisions because as stated before I haven’t always made the right decisions in the past.

            Is it possible to change one’s life in under minute? A good read through of this book and one would argue that it is. I have confidence that the four chapters discussed in this paper will help change my life for the better and also help me get through college a lot easier.

  

Decision Making

OCT

8

Decision Making: 59 Seconds to change your life

Consider some big decisions you have recently made or will make in the near future. 

You chose Heidelberg University to continue your education.  - from 1000s of universities you chose Heidelberg.  What helped you make this decision?  Did you make a good decision?

Your answer: I made my decision based off Heidelberg's water quality lab and the fact that it is number one in the nation. It goes really well with my future goal of working for the Ohio Department of Natural Resources. Yes I made a good decision because I already have ties within the water lab and have a job opportunity coming as soon as they get a grant.

You might soon purchase a car.  What would you use to determine your choose of cars? 

Your answer: The efficiency of the car and the safety. Also the price cannot be too steep.

You make smaller decisions every week in the way you manage your time here at Heidelberg.  What decision making skills are you using?  

Your answer: I analyse situations, looking at the pros and cons and preform extensive research on the subject. But I don't let that dictate entirely what decision I make. My "gut feeling" has a word to say in what decisions I make as well.

Decision-making is a skill – and skills can usually be improved. As you gain more experience making decisions, and as you become more familiar with the tools and structures needed for effective decision-making, you'll improve your confidence. Use this opportunity to think about how you can improve your decision-making and take your skills to the next level. Ultimately, improving your decision-making skills will benefit you and your organization.

Take this short quiz:  How good is your decision making?

In your own blog post titled, Decision Making, copy your score and the information about your score into the blog post. 

Score Interpretation

Score	Comment
18-42	Your decision-making hasn't fully matured. You aren't objective enough, and you rely too much on luck, instinct or timing to make reliable decisions. Start to improve your decision-making skills by focusing more on the process that leads to the decision, rather than on the decision itself. With a solid process, you can face any decision with confidence. We'll show you how. (Read below to start.)
43-66	Your decision-making process is OK. You have a good understanding of the basics, but now you need to improve your process and be more proactive. Concentrate on finding lots of options and discovering as many risks and consequences as you can. The better your analysis, the better your decision will be in the long term. Focus specifically on the areas where you lost points, and develop a system that will work for you across a wide variety of situations. (Read below to start.)
67-90	You have an excellent approach to decision-making! You know how to set up the process and generate lots of potential solutions. From there, you analyze the options carefully, and you make the best decisions possible based on what you know. As you gain more and more experience, use that information to evaluate your decisions, and continue to build on your decision-making success. Think about the areas where you lost points, and decide how you can include those areas in your process. (Read below to start.)

Do you think this is a valid score? Why or why not?
Your answer: I guess I must have answered a question or two wrong because I believe that I do in fact go over every risks and consequences that may or may not be involved in a decision. Oh well though, I will still take the advice kindly.


Review this website.  There are many ways to improving your decision making skills.  
Make-Good-Decisions 
Write the steps to making good decisions here:

1. Establishing a positive decision-making environment.
2. Generating potential solutions.
3. Evaluating the solutions.
4. Allow unconscious mind to stew over the problem while you distract your conscious mind.
5. Deciding.
6. Checking the decision.
7. Communicating and implementing.

What are some of the ways you are currently using to help you make a big decision.
Your answer: I actually believe it or not try to use all the steps listed above in making decisions. All except the unconscious step. 

What are some new techniques you will begin to use after this class?
Your answer: The unconscious step is a new process I will use in the future.


Write about a difficult decision you will be making in the near future.  What will you do to help you make a good decision.  Work through the step by step analysis above to process the decision.

A difficult decision I will be making in the near future is what house I want to buy. I will use all of the steps listed above as factors used in making my decision.   

Posted 21 hours ago by Annie Almekinder

Stress

OCT

8

Stress: 59 Seconds to change your life

Copy and Paste this into your blog... answer the questions below.

Are you stressed?
Your answer: Not right now no. This is due to the fact that I have Tuesday completely off.

Here are Signs of Stress

Everyone reacts to stress differently. However, some common signs and symptoms of the fight or flight response include:

• Frequent headaches.
• Cold or sweaty hands and feet.
• Frequent heartburn, stomach pain, or nausea.
• Panic attacks.
• Excessive sleeping, or insomnia.
• Persistent difficulty concentrating.
• Obsessive or compulsive behaviors.
• Social withdrawal or isolation.
• Constant fatigue.
• Irritability and angry episodes.
• Significant weight gain or loss.
• Consistent feelings of being overwhelmed or overloaded.

What are some things that are currently stressing you out?
Your answer: I guess studying for the exams would be the most stressful obstacle.

What are some ways you are dealing with stress?
Your answer: I deal with stress by getting a good amount of work done then rewarding myself by doing something entertaining.

What are some non-healthy ways to manage stress?
Your answer: Some people who are stressed tend to lock themselves up and cry, over eat, over sleep, ect. 

What are healthy ways to manage stress?
Your answer: Set goals and then reward yourself, relax, get outside, exercise, and hang out with friends.


Skim through this website:http://www.helpguide.org/articles/stress/stress-management.htm and information below.  

1. Action-Oriented Approaches

With action-oriented approaches, you take action to change the stressful situations.

Managing Your Time

Your workload can cause stress, if you don't manage your time well. This can be a key source of stress for very many people.

Take our time management quiz   to identify where you can improve, and make sure that you use time management tools such as To-Do Lists   and Action Programs   to manage your priorities.

Then use Job Analysis   to think about what's most important in your role, so that you can prioritize your work more effectively. This helps you reduce stress, because you get the greatest return from your efforts, and you minimize the time you spend on low-value activities.

Also, avoid multitasking  , only check email   at certain times, and don't use electronic devices for a while before going to bed, so that you use this time to "switch off" fully.

Score Interpretation

Score	Comment
46-75	You're managing your time very effectively! Still, check the sectionsbelow to see if there's anything you can tweak to make this even better.
31-45	You're good at some things, but there's room for improvement elsewhere. Focus on the serious issues below, and you'll most likely find that work becomes much less stressful.
15-30	Ouch. The good news is that you've got a great opportunity to improve your effectiveness at work, and your long term success! However, to realize this, you've got to fundamentally improve your time management skills. (Read below to start.)

As you answered the questions, you probably had some insight into areas where your time management could use a pick-me-up. The following is a quick summary of the main areas of time management that were explored in the quiz, and a guide to the specific tools you can use for each.

2. Emotion-Oriented Approaches

Emotion-oriented approaches are useful when the stress you're experiencing comes from the way that you perceive a situation. (It can be annoying for people to say this, but a lot of stress comes from overly-negative thinking.)

To change how you think about stressful situations:

• Use Cognitive Restructuring  , the ABC Technique  , and Thought Awareness, Rational Thinking, and Positive Thinking   to change the way that you perceive stressful events.
• Take our positive thinking quiz   to learn how to think more positively.
• Use Affirmations   and Imagery   to overcome short-term negative thinking, so that you feel more positive about stressful situations.

3. Acceptance-Oriented Approaches

Acceptance-oriented approaches apply to situations where you have no power to change what happens, and where situations are genuinely bad.

To build your defenses against stress:

• Use techniques like meditation   and physical relaxation   to calm yourself when you feel stressed.
• Take advantage of your support network   – this could include your friends and family, as well as people at work and professional providers, such as counselors or family doctors.
• Get enough exercise   and sleep  , and learn how to make the most of yourdown time  , so that you can recover from stressful events.
• Learn how to cope with change   and build resilience  , so that you can overcome setbacks.

Copy and paste ways that you are currently using and NEW ways you might handle your stress. 

Your answer

Posted 21 hours ago by Annie Almekinder

Stress management strategy #1: Avoid unnecessary stress

Not all stress can be avoided, and it’s not healthy to avoid a situation that needs to be addressed. You may be surprised, however, by the number of stressors in your life that you can eliminate.

• Learn how to say “no” – Know your limits and stick to them. Whether in your personal or professional life, taking on more than you can handle is a surefire recipe for stress.
• Avoid people who stress you out – If someone consistently causes stress in your life and you can’t turn the relationship around, limit the amount of time you spend with that person or end the relationship entirely.
• Take control of your environment – If the evening news makes you anxious, turn the TV off. If traffic’s got you tense, take a longer but less-traveled route. If going to the market is an unpleasant chore, do your grocery shopping online.
• Avoid hot-button topics – If you get upset over religion or politics, cross them off your conversation list. If you repeatedly argue about the same subject with the same people, stop bringing it up or excuse yourself when it’s the topic of discussion.
• Pare down your to-do list – Analyze your schedule, responsibilities, and daily tasks. If you’ve got too much on your plate, distinguish between the “shoulds” and the “musts.” Drop tasks that aren’t truly necessary to the bottom of the list or eliminate them entirely.

Stress management strategy #4: Accept the things you can’t change

Some sources of stress are unavoidable. You can’t prevent or change stressors such as the death of a loved one, a serious illness, or a national recession. In such cases, the best way to cope with stress is to accept things as they are. Acceptance may be difficult, but in the long run, it’s easier than railing against a situation you can’t change.

• Don’t try to control the uncontrollable. Many things in life are beyond our control— particularly the behavior of other people. Rather than stressing out over them, focus on the things you can control such as the way you choose to react to problems.
• Look for the upside. As the saying goes, “What doesn’t kill us makes us stronger.” When facing major challenges, try to look at them as opportunities for personal growth. If your own poor choices contributed to a stressful situation, reflect on them and learn from your mistakes.
• Share your feelings.  Talk to a trusted friend face to face or make an appointment with a therapist. The simple act of expressing what you’re going through can be very cathartic, even if there’s nothing you can do to alter the stressful situation. Opening up is not a sign of weakness and it won’t make you a burden to others. In fact, most friends will be flattered that you trust them enough to confide in them, and it will only strengthen your bond.
• Learn to forgive. Accept the fact that we live in an imperfect world and that people make mistakes. Let go of anger and resentments. Free yourself from negative energy by forgiving and moving on.

Stress management strategy #5: Make time for fun and relaxation

Beyond a take-charge approach and a positive attitude, you can reduce stress in your life by nurturing yourself. If you regularly make time for fun and relaxation, you’ll be in a better place to handle life’s stressors.

Healthy ways to relax and recharge

Go for a walk. Spend time in nature. Call a good friend. Sweat out tension with a good workout. Write in your journal. Take a long bath. Light scented candles.

Savor a warm cup of coffee or tea. Play with a pet. Work in your garden. Get a massage. Curl up with a good book. Listen to music. Watch a comedy.

Don’t get so caught up in the hustle and bustle of life that you forget to take care of your own needs. Nurturing yourself is a necessity, not a luxury.

• Set aside relaxation time. Include rest and relaxation in your daily schedule. Don’t allow other obligations to encroach. This is your time to take a break from all responsibilities and recharge your batteries.
• Connect with others. Spend time with positive people who enhance your life. A strong support system will buffer you from the negative effects of stress.
• Do something you enjoy every day. Make time for leisure activities that bring you joy, whether it be stargazing, playing the piano, or working on your bike.
• Keep your sense of humor. This includes the ability to laugh at yourself. The act of laughing helps your body fight stress in a number of ways.

Stress management strategy #6: Adopt a healthy lifestyle

You can increase your resistance to stress by strengthening your physical health.

• Exercise regularly . Physical activity plays a key role in reducing and preventing the effects of stress. Make time for at least 30 minutes of exercise, three times per week. Nothing beats aerobic exercise for releasing pent-up stress and tension.
• Eat a healthy diet . Well-nourished bodies are better prepared to cope with stress, so be mindful of what you eat. Start your day right with breakfast, and keep your energy up and your mind clear with balanced, nutritious meals throughout the day.
• Reduce caffeine and sugar. The temporary "highs" caffeine and sugar provide often end in with a crash in mood and energy. By reducing the amount of coffee, soft drinks, chocolate, and sugar snacks in your diet, you’ll feel more relaxed and you’ll sleep better.
• Avoid alcohol, cigarettes, and drugs. Self-medicating with alcohol or drugs may provide an easy escape from stress, but the relief is only temporary. Don’t avoid or mask the issue at hand; deal with problems head on and with a clear mind.
• Get enough sleep . Adequate sleep fuels your mind, as well as your body. Feeling tired will increase your stress because it may cause you to think irrationally.

Prioritization

(Questions 1, 4, 8, 9, 13, 14, 15)

Your score is 33 out of 35   

Prioritizing what needs to be done is especially important. Without it, you may work very hard, but you won't be achieving the results you desire because what you are working on is not of strategic importance.

Most people have a "to-do" list of some sort. The problem with many of these lists is they are just a collection of things that need to get done. There is no rhyme or reason to the list and, because of this, the work they do is just as unstructured. So how do you work on To Do List tasks – top down, bottom up, easiest to hardest?

To work efficiently you need to work on the most important, highest value tasks. This way you won't get caught scrambling to get something critical done as the deadline approaches. For information on how to start prioritizing your tasks, see 

Scheduling

(Questions 3, 7, 12)

Your score is 10 out of 15   

Much of time management comes down to effective scheduling of your time. When you know what your goals and priorities are, you then need to know how to go about creating a schedule that keeps you on track, and protects you from stress.

This means understanding the factors that affect the time you have available for work. You not only have to schedule priority tasks, you have to leave room for interruptions, and contingency time for those unexpected events that otherwise wreak chaos with your schedule. By creating a robust schedule that reflects your priorities and well as supports your personal goals, you have a winning combination: One that will allow you to control your time and keep your life in balance. To learn specific scheduling skills, see our articles on Pickle Jar Theory   and Scheduling Skills  .