Backus, Rosemary

... Her academic memberships included Kappa Delta Pi, Lamda Theta, the American Association of Health, Physical Education and Recreation, the North American Society for Sports History and the International Congress of Psychology of Sport, for which she presented a paper in Rome, Italy. In 1975 Dr. Cumbee received a citation award from the Wisconsin Association for Health, Physical Education, Recreation, and Dance ...

... be sent to the Juvenile Diabetes Research Foundation, 7818 Big Sky Drive, Madison, WI 53719.

Olson-Holzhuter-Cress Funeral & Cremation Service 206 W. Prospect Ave. Stoughton (608) 873-9244 http://www.cressfuneralservice.com

Wood, Robert Thayer

MADISON - Robert Thayer Wood, age 66, born on Jan. 17, 1939, passed away from this earth to eternal life on Wednesday, March 3, 2005. A religious service to honor Bob's life will be ...

FORGET ABOUT THE SAME OLD NEW YEAR"S RESOLUTIONS, FOLLOW OUR 50 EXPERT TIPS INSTEAD...

1 LEARN to say no. It frees up time, energy and stress. According to life coach Cheryl Richardson, if a task doesn"t scream out "must do" (for whatever reason) as soon as you"re asked to do it, it"s OK to say no to it.

... a pay rise. Only 22 per cent of people do - but of those, 50 per cent get one, according to statistics.

8...BUT ask for it on a Thursday. US psychologist Debbie Moskowitz reckons this is the day that bosses are most receptive to new ideas. And remember this golden rule - only explain why you"ve earned the rise, not why ...

... seconds, now close your eyes, put on a blindfold and stare at the after-image until it vanishes (which takes about three minutes)."

12 SORT out your problems at 11am. US psychologist Robert Thayer has found that we find problems most manageable in the late morning - and most daunting when it"s late afternoon.13 MOVE the TV out of the bedroom. If you want ...

Thumb through our four favorite energizing reads and find the lift you need. By Susan Bierma

Winter's dreary days may tempt you to retreat beneath your cozy down comforter and neglect your ever-expanding to-do list, let alone your diet and exercise regimen. But take one of these books along and you'll soon be leaping from bed with energy to spare.

... energy available to us is not, Loehr and Schwartz write. The more we take responsibility for our energy, the more empowered and productive we become.

If you're looking for: a psychological lift

The Emotional Energy Factor: The Secrets High-Energy People Use to Beat Emotional Fatigue, by Mira Kirshenbaum (Delta, 2004)

Only 30 percent of the energy we need to take on ...

... think happy thoughts, but instead shows you how to actually feel positive.

If you're looking for: a physical lift

Calm Energy: How People Regulate Mood With Food and Exercise, by Robert E. Thayer, Ph.D. (Oxford University Press, 2003)

This morning's traffic jam sparked your foul mood, right? Not necessarily, says Thayer, an internationally known mood scientist and professor of psychology at California State University, Long Beach. Countering Kirshenbaum's theories, Thayer proposes that when and what you've eaten, how much sleep you've had, whether or not you've exercised and even the time of day your body begins ...

WHY ARE SOME OF US immune to stress, while others buckle under pressure at the first opportunity? It's all in how we look at it. Those of us who are resilient to negative stress seem to rise to a challenge instead of fearing it. "Stress hardiness is not an inborn trait, nor one that's reserved for the old and wise--it's a life skill we can all benefit from learning," says Toronto-based corporate consultant Bina Feldman. "The possibility of being stress-free is unrealistic; the possibility of being stress-hardy is not." How we think has a strong effect on our physiology, so it's important to build the mental habits that make us stress-resistant. Here are the mindset adjustments that can have the biggest impact on your life.

be a problem solver

... best were those with support systems. "Part of their stress hardiness came from their deep interpersonal connections with other people," says James Campbell Quick, Ph.D., a fellow of the American Psychological Association and the American Institute of Stress.

Women are more likely to seek social support in stressful times, such as calling a friend to discuss marital woes or even asking ...

... and invigorates both mind and body.

"When you're deciding what type of exercise to do and how hard to do it, look at how you want to feel afterward," says Robert Thayer, Ph.D., a psychology professor at California State University, Long Beach, and the author of Calm Energy: How People Regulate Mood with Food and Exercise. "If it's at the end of a hard, stressful day, a strenuous workout may be the ...

Padraig O'Morain's guide to managing life

Janet is in low spirits. She has got into the habit of staying in bed late, sometimes well into the afternoon. This morning she wakes up around 11 a.m., decides to stay in bed, turns around and drifts back into sleep.

... 20-minute walk.

Which of them is going to feel better at, say, noon today? The answer is that Martin is going to feel better - because exercise lifts the mood. Psychological researchers have found that a brisk, 10-minute walk can lift your mood for an hour to an hour and a half afterwards.

In fact, whenever you are feeling tired during ...

... from exercise.

What's a brisk walk? Just think of it as the way you would walk if you didn't want to be late for an appointment. Researchers (such as Dr Robert E Thayer, professor of psychology at California State University and author of The Biopsychology of Mood and Arousal and The Origin of Everyday Moods) believe low spirits, and feeling unable to cope, are often linked ...

A panel of energy experts offer their all-time greatest pep-you-up advice. By Jennifer Matlack

If you feel overworked or overwhelmed by how much you have to do, you're not alone. More than half of U.S. employees report feeling this way at least sometimes, says a study conducted by the Families and Work Institute, a nonprofit center for research in New York City. That's one of the reasons we've been consulting experts all year to bring you a monthly dose of energy-boosting advice. Here, five get-up-and-go gurus offer their top tips for a revitalized, more rewed-up you!

... daily 30-minute blast of moderate- to high-intensity cardiovascular exercise is essential for sustained energy levels, but even two to 10 minutes of brisk movement has a remarkably energizing effect, says Robert E. Thayer, Ph.D., of Long Beach, Calif., author of Calm Energy: How People Regulate Mood With Food and Exercise (Oxford University Press, 2003). Although brief activity probably won't spike endorphin levels, Thayer's research has shown it ...

TO FIND JOY in the gray gloom of precipitation, look to the poets, "Let the rain kiss you," Langston Hughes suggests. "Let the rain beat upon your head with silver liquid drops." Dwellers of perpetually soggy cities like Seattle and New Orleans take Hughes' words to heart. "Our bodies are drip-dry," says Wendy Bumgardner, Portland, Ore.-based marathon coach and about.com walking columnist. "We're not going to melt in the rain."

Adopting that sprinkle-embracing spirit can enrich your physical and mental well-being. "When it's raining, one tends to stay inside and be less physically active," says Robert Thayer, Ph.D., professor of psychology at California State University, Long Beach. "But if you dress adequately to go out in the rain, a brisk walk can very effectively raise your energy." Our splashy selection of jackets, boots and umbrellas will have you singing and dancing in drizzles and downpours alike.

Moods, for better or worse, are an expression of your physical and psychological state. They can be triggered by emotions, brain chemistry, hormones or blood sugar, as well as by too much or too little food, exercise or sleep.

"Negative moods are like subtle indications that we need more energy," writes psychologist Robert Thayer, Ph.D., in Calm Energy. Thayer believes that physical activity, even in short bouts and varied intensities, is a positive tool for mood management. In fact, just 10 minutes of moderate exercise can improve overall mood, as well as increase vigor and decrease fatigue, according to a study in Health Psychology.

THE JURY IS OUT ON POPULAR WEIGHT LOSS REGIMES

DOTHE CHIPSTHAT DONT PASSTHE LIPS of low-carb dieters weigh heavily on their shoulders instead? People who avoid certain foods or are reducing their food intake are famous for irritability, but many who are testing low-carbohydrate approaches like Atkins and the South Beach Diet are reporting unusually high feelings of anger, tension and depression."It's called the 'Atkins attitude,' " says Judith Wurtman, director of the Women's Health Program at the Massachusetts Institute of Technology and the Adara Weight Loss Center, both in Boston. "It's very well-documented." SOME RESEARCHERS THERE'S SUCH A THING AS THE "ATKINS ATTITUDE"

... of changes in brain-serotonin function," says Cowen."ln people with a history of depression-but not in those without-this diet lowers subjective ratings of'happy' slightly."

So what is a low-carber to do? Robert Thayer, professor of psychology at California State University, Long Beach, and author of Calm Energy: How People Use Food and Exercise to Regulate Mood, says the best advice is to closely monitor mood after experimenting with food. "If you don't ...

Publications of the Week is a service offered by The Bookseller consisting of newly-published titles. The list is prepared by Nielsen BookData and contains titles published this year filed by classification and alphabetically under author. The date of publication is shown as (1.2003) for January 2003. More comprehensive bibliographic information including over 1,300,000 in-print titles and the names and addresses of over 50,000 active publishers is available on CD-ROM, DVD, microfiche and online (contact Sales on 01252 742500 for more information).

Please send details of omissions or corrections as soon as possible to Nielsen BookData at 89-95 Queensway, Stevenage, Herts SO1 1EA. (Fax 01438 745578) Information can also be added or amended online at http://www.whitaker.co.uk.

... MicKiewicz, Adam. Cardinalities of Fuzzy Sets. 23cm.200p. Studies in Fuzziness & Soft Computing, v.118. 45.50 [pounds sterling] Springer-Verlag (4.2003) 3 540 00337 1

Medicine

Brannon, Linda & Feist, Jess. Health Psychology: An Introduction to Behavior and Health. 23cm.628p. 5r.e. 35.00 [pounds sterling] Wadsworth Pub.Co. (7.2003) 0 534 50600 3

Cohen, Margaret. Sent Before My Time: A Child Psychotherapist's View of Life ...

... sterling] South End P.,U.S. (5.2003) O 89608 673 9

Kalanick, Kathryn. Phlebotomy Technician Specialist. 23cm.384p. pbk 18.99 [pounds sterling] Delmar Pub.Co.,U.S. (8.2003) 0 7668 2346 6

Kalat, James W. Biological Psychology. 28cm. 8I.S.e. with free CD ROM pbk 32.99 [pounds sterling] Wadsworth Pub.Co. (7.2003) 0 534 58858 1

Marieb, Elaine N. Human Anatomy and Physiology. 23cm. 6th International e. pbk [pounds ...

... (incl. VAT) Delmar Pub.Co.,U.S. (8.2003) 0 7668 6286 0

Rhoades, Rodney. Human Physiology. 23cm. 4r.e. wgh CD-ROM pbk 34.99 [pounds sterling] (incl. VAT) Brooks-Cole (4.2003) 0 534 46251 0

Sataloff, Robert Thayer. Reflux Laryngitis and Related Conditions. 23cm. 2r.e. pbk 42.00 [pounds sterling] Delmar Learning (4.2003) 1 4018 3613 5

Schoenbrodt, Lisa. Childhood Communication Disorders: Organic Bases. 23cm.352p. 42.00 [pounds sterling] Singular ...

... 15 508517 4

Pozzi, Maria. Psychic Hooks and Bolts psychoanalytic Work with Children Under Five and Their Families. 23cm.216p. pbk 19.99 [pounds sterling] Karnac Books (3.2003) 1 85575 907 1

Psychology

Aamodt, M.G. Applied Industrial/Organizational Psychology. 23cm.608p. 4r.e. with CD ROM 37.00 [pounds sterling] (incl. VAT) Wadsworth Pub.Co. (6.2003) 0 534 59688 6

Adams, Tessa & Duncan, Andrea (Ed.). Feminine Case: Jung, Aesthetics and Creative Process. ...

... 4

Baro, John. Insight Student Manual. 23cm. with CD ROM pbk 24.99 [pounds sterling] (incl. VAT) Wadsworth Pub.Co. (8.2003) 0 534 64036 2

Bartol, Curt R. & Bartol, Anne M. Psychology and Law: Theory, Research and Application. 23cm.480p. 3r.e. of "Psychology and Law: Research and Application" 35.00 [pounds sterling] Wadsworth Pub.Co. (8.2003) 0 534 52818 X

Bee, Helen. Developing Child, The. 23cm.592p. 10th International e. pbk 32.99 [pounds sterling] Allyn & ...

... Manual for 36 Experiments. 23cm. 3r.e. with CD ROM pbk 9.99 [pounds sterling] (incl. VAT) Wadsworth Pub.Co. (7.2003) 0 534 64067 2

Gross, Richard D. Themes, Issues and Debates in Psychology. 25cm.384p. 2r.e. pbk 20.99 [pounds sterling] Hodder (4.2003) 0 340 85784 6

Gutmann, David & Iarussi, Oscar. Psychoanalysis and Management: The Translormation 23cm.149p. pbk 12.99 [pounds sterling] Karnac Books [8.2003) ...

...

Miltenberger, Raymond G. Behavior Modification: Principles and Procedures. 23cm.608p. 3r.e. of "Behavior Modification: Principles and Practices" pbk 34.99 [pounds sterling] Wadsworth Pub.Co. (8.2003) 0 534 53600 X

Nairne, James S. Psychology: The Adaptive Mind. 23cm. n.e. of 3r.e. of n.e. pbk 34.99 [pounds sterling] Wadsworth Pub.Co. (5.2003) 0 534 53680 8

Rathus, Spencer A. Psychology: Concepts and Connections. Brief Edition. 23cm.704p. 7r.e. with CD ROM pbk 24.99 [pounds sterling] (incl. VAT) Wadsworth Pub.Co. (7.2003) 0 534 61236 9

Reed, Stephen K. Cognition: Theory and Applications. ...

... [pounds sterling] Shaker Publishing (2.2003) 90 423 0222 4

Trumble, Angus. Brief History of the Smile, A. 24cm.240p. 19.99 [pounds sterling] Basic Bks. (9.2003) 0 465 08777 9

Weiten, Wayne. Psychology: Themes and Variations 28cm. 6r.e. with concept charts 32.99 [pounds sterling] Wadsworth Pub.Co. (3.2003) 0 534 59769 6

Public Administration

Cayer, N.Joseph. Public Personnel Administration. 23cm.206p. 4r.e. pbk 22.99 [pounds ...

Come for the samba, stay for the UFOs

In Brazil, the family that stays together, gets abducted together. That's the alienating truth according to Brazilian UFO researcher AJ Gevaerd, who says ET abductions are pretty common in Brazil.

.... The key to avoiding clashes over grocery carts and battles over produce at the supermarket might just be choosing a different time of the day to shop.

According to a psychology professor at California State University, Long Beach, folks are more likely to explode in fits of "Grocery Cart Rage" in the late afternoon or evening. It's not because they had a bad day at work. Professor Robert E Thayer says foul moods are more a result of low energy, and people tend to be most exhausted at the end of the day.

His research shows when energy is high, ...

Charges of larceny of more than $250, forgery of a check and passing a false check against Lee Lenane, 20, of 511 Hancock St., Quincy, were continued without a finding until May 18 by Judge Mark Coven. The charges will probably be dismissed if Lenane stays out of trouble until then. Lenane allegedly obtained about $800 by cashing checks that did not belong to him Nov. 6 in Quincy.

He was found guilty of three counts of violating an abuse prevention order and put on probation until May 18.

... in Quincy on May 21. --- Paula French-Thayer, 46, of 64 Sixth Ave., Quincy, was found guilty of possession of heroin and put on probation until May 25 by Judge Robert Tochka. French-Thayer was also ordered to submit to random drug tests and to obtain drug counseling. The crime occurred Jan. 5 in Milton. --- Leodis Thompson III, 51, of 28 Skyline Drive, ...

... property of Staples in Weymouth.

A charge of breaking in to a depository was amended to attempted larceny and dismissed at the prosecutor's request. Barboza was also ordered to obtain psychological counseling.

ACKNOWLEDGMENTS

.... bibliography's purpose is to provide a quick resource tool for teachers and students to address the prevention of medical problems, performance preparation, stage fright, healthy practice techniques and physiological and psychological issues. The list is by no means complete, but the most recent publications in books have been annotated except for a few publications too difficult to obtain or lacking sufficient ...

.... of the content of the book, journal, website or video, the intended audience (addressing value for the instrumentalist, keyboardist and/or vocalist), the authors' approach and specific techniques (such as physiological and psychological when relevant), general research information and bibliography and/or end notes, if included in the book. A general viewer evaluation also is included.

BOOK CHANGES FROM 2002 BIBLIOGRAPHY:

Shockley, Rebecca Payne. ...

.... Industrial Ave., Mahwah, NJ 07430. http://www.erlbaum.com/. 303 pp.

ISBN: 0-8058-2610-6.

This book is about how a pianist learns, memorizes and polishes a piece of music. The authors of the text are two psychologists (cognitive and social) and a pianist. Using the third movement of J.S. Bach's Italian Concerto as the subject of the study, the authors provide a detailed account of how an ...

.... the three principles of expert memory: meaningful recording, the retrieval system and the retrieval of long-term memory. How a performer deals with mistakes in performance also is reviewed and examined. The psychologists conclude that conceptual memory is vital for the performer; however, it is a skill musicians develop later in their studies. Chapter Ten, "Stages of Practice Revisited," returns to the six ...

.... factors, physical examination, treatment and prevention of common problems of instrumentalists, with specific emphasis on the team approach to treatment and prevention. "Professional Voice Users: The Evaluation of Voice Disorders," by Robert Thayer Sataloff, M.D., D.M.A., discusses the most recent developments in treating voice disorders. "Cognitive Occupational Hazards and Psychopathology of the Artist," by Erica Green, M.A., Q.M.H.P., examines creativity and mental health ...

.... NI 2UN, England and 325 Chestnut St., Philadelphia, PA 19106. (215) 625-8900; fax: (215) 625-2940. bkorders@taylorandfrancis.com in USA. http://www.whurr.co.uk/. 402 pp.

ISBN: 1-86156-186-5.

This book focuses on vocal problems caused by misuse, psychological and physiological stress, laryngeal pathologies or neurological disorders. Chapters are written by leading medical professionals (a total of twenty) from the United Kingdom, United States and Australia. This third edition ...

.... patient's problems. In this chapter, the author divides voice assessment into three main categories: the case history interview, perceptual judgments and instrumental measurement. However, it is stressed that anatomical, physiological, occupational, psychological and acoustic aspects need to be taken into account as well. A sample patient questionnaire that includes twelve questions about vocal performance is included at the end of this chapter.

....

.... Associated with Hyperfunction" by Jennifer Oates, reviews vocal fatigue, throat discomfort, impaired voice quality, and pathological changes such as vocal fold oedema, inflammation, nodules, polyps or hemorrhage. Classifying, causes, management and psychological effects are some of the topics included for dealing with vocal hyperfunction.

Chapter Eight, "Psychogenic, Psychological and Psychosocial Issues in Diagnosis and Therapy" by Freeman, considers some of the issues raised by the terms "functional" and "psychogenic." Here, the author discusses how voice disorders can be explained in an apparently healthy larynx and how the psychological processes play a part in working with clients who have voice disorders.

Chapter Nine, "Voice Problems of Speakers with Dysarthria" by Lorraine Olson Ramig, discusses neurologically based voice disorders. It ...

.... associated with these touches and wrist techniques are included in this section.

Section Five discusses simultaneous movements: vertical and horizontal as well as other wrist movements. Section Six is about the psychological approach to performance; how to prepare mentally to perform, mental rehearsal and coping techniques when performing are examined.

Grindea ends the manual with two articles: "Sight Reading and Sight Singing ...

.... Talent," contains seven chapters. Musical aptitude, musical intelligence, performance, creativity and giftedness are discussed. The material in this section presents the viewpoints of several specialists in the music field: music psychologists, educators, performers and teachers who specialized in teaching the gifted. The topics explored can be adaptable for school, studio or home to help teachers and parents work with musical talent. ...

.... of basic anatomy are included. A list of references and recommended reading are included at the end of the text.

Audience: guitarists

Mackworth-Young, Lucinda. (2000) Music and Movement: Tuning in Practical Psychology for Musicians Who are Teaching, Learning and Performing. MMM Publications, The Houghton Centre for the Arts, Houghton-on-the-Hill, South Pickenham, Swaffham, Norfolk PE37 8DP.

musicmindmovement@btinternet.com.

http://www.musicmindmovement.btinternet/.

co.uk. 137 pp. ISBN: 0-9539485-0-1.

This ...

.... the author points out in her forward, she attempts to spell out the intuitive processes all teachers and performers use so conscious intent will enhance the learning and performing process. The psychological understanding in this process is emphasized throughout the text.

There are ten chapters that are easy to read due to the clever layout. Chapter One, "Emotions in Education: The Pupil's ...

.... a background in speech therapy and voice, therefore making the text readable for both the vocalist and clinician.

Audience: vocalists

Parncutt, Richard and Gary E. McPherson. (2002) The Science and Psychology of Music Performance. Oxford University Press, Inc., 198 Madison Ave., New York, NY 10016. http://www.oup.com/. 388 pp. ISBN: 0-19-513810-4.

The organization of this book is rather unique. Two international scholars coauthored each chapter: one a scientist (psychologist or physician) and the other a performer or music educator. These coauthors work in two different parts of the world. Four people reviewed the chapters: the two editors, another author ...

.... influences that shape learning and performance during a musician's life span), "Subskills of Music Performance" and "Specific Instruments and Ensembles." Containing twenty-one chapters, this book is addressed to music educators, music psychologists and performers. The research here is exploratory with discussion of the application of findings. Its interdisciplinary approach gives the text a wide audience. In Part One, "The Developing Musician," there ...

.... Zebras Don't Get Ulcers," gives background information about the different kinds of stresses to which humans are subject. Robert Sapolsky compares the acute physical stress a zebra might have with the psychological and social stressors of humans. The fight/flight syndrome, used to describe the stress response, is explained, as well as the importance of appropriately turning on and off the stress response.

....

.... Eleven, "Aging and Death," examines the role of stress in the aging process and how the secretion of certain hormones during stress may accelerate the aging process.

Chapter Twelve, "Why is Psychological Stress Stressful?" serves as an introduction to the remaining sections of the book. Chapter Thirteen, "Stress and Depression," reviews major depression-the symptoms, neurochemistry, neuro anatomy and endocrinology. Chapter Fourteen, "Personality, ...

.... Performance Potential. Luminous Press, 2565 Broadway, #185, New York, NY 10025. (212) 316-6648. LuminousPress@ultinet.net. 198 pp. ISBN: 0-9708004-0-1.

This book is written by a psychotherapist who is director of the psychological services for the Miller Health Care Institute for Performing Artists of St. Luke's Roosevelt Hospital in New York. The author's purpose is to offer insights into psychological pitfalls that often prevent us from achieving optimal performance. Nancy Shainberg concentrates on how to change negativity, how to stop chasing a perfect future, being authentic, becoming your own ally ....

.... Musician" by Geoffrey I. Wills, "Stress and the Music Student" by Catherine Butler Smith, "Dystonia in Musicians" by Richard J. Lederman, "Brass Players and Embouchure Problems" by Richard Canter, "Voice Disorders: Psychological Considerations" by Deborah Caputo Rosen and Robert T. Sataloff, "The Effects of Sex Hormones on the Female Voice" by Gordana M. Prelevic, "Velopharyngeal Incompetence in Wind Players" by D.R. Ingrams, ...

.... the United States and United Kingdom give their perspectives on the use of the Alexander Technique to help or prevent such problems as breathing disorders, back pain, repetitive motion injuries and psychological stress. Their common theme is that ignoring or "dancing through" pain, which many dancers have been taught to do, can be extremely harmful and may lead to long-term or permanent ...

sure steps to lasting change Getting a handle on overeating requires rest, exercise and reducing stress.

While public-health experts debate the possible causes of America's obesity epidemic, here's one simple explanation: our moods. In Calm Energy: How People Regulate Mood with Food and Exercise (Oxford University Press, 2003), Robert E. Thayer, Ph.D., a professor of psychology at California State University, Long Beach, describes how the stress, depression and anxiety that result from our pressured lifestyle drive us to self-medicate with food and make us avoid exercise - the very thing that would improve our mental state. Among his findings:

1 Double Your Laughs

"A 1998 study showed that the average toddler laughs 400 times a day, but the average American adult only laughs 15 times a day," says Martha Beck, Ph.D., a Phoenix-based life coach and author of The Joy Diet (Three Rivers Press, 2003). That's a shame because laughter relaxes your muscles, boosts immunity, and may even extend your life. So aim to laugh at least 30 times a day. To help, stash a joke book in your desk drawer.

.... mark the fact that you're back. Savoring this moment can lift your mood.

[ILLUSTRATION OMITTED]

32 Hit the Bricks

Research shows that brisk five to 10-minute walks work miracles, says Robert Thayer, Ph.D., psychology professor at California State University at Long Beach. "Just 10 minutes raises energy levels for up to two hours and reduces tension for up to an hour," he says.

33 Bean Up Your Next Meal

Studies show that ...

From cranberries to onions, food fights diseases of the heart, brain and body. It can actually heal us.

Mystery surrounds our daily bread-- more than we really know. In fact, it may be the key to our emotional, mental and physical longevity.

FOOD IS GLORIOUS. IT feeds us in every way-not only physically but emotionally. just take a tour of the Food Network. Food elicits all sorts of emotions: The exciting, "bam," Emeril. Nigella bites, with passion. The winking Naked Chef. And mystery when east meets west with Ming.

But food is more than just delectable and sustaining. It can actually heal us. Nutrients fight diseases of the heart, help prevent cancer and even keep the brain sharp.

"Food has health benefits beyond basic nutrition," says Cheryl Toner, M.S., R.D., director of health communications at the International Food and Information Council Foundation (IFIC). We know fruits and vegetables have vitamins and that unprocessed foods are best, but what do whole grains, fruits and vegetables really do for us? Experts believe the foods we eat are a power source that helps our bodies resist disease as well as prolong cognitive function and improve mood.

Remember when you ate berries for vitamin C? Today, studies suggest that berries also contain antioxidants that fight cell damage. Indeed, the growing popularity of alternative health is putting a spotlight on food, pushing people to look beyond traditional medicine for answers on how to cure and prevent disease. Good food, combined with exercise, may be just the ingredient for a healthy mind and body. By taking control of your health, you will even lift your mood.

According to the IFIC, most Americans believe that they have at least moderate control over their health and that nutrition plays a role even more significant than exercise and family-- health history. "Foods for treatment and prevention of disease is an exploding area," says Andrew Weil, M.D., director of integrative medicine at the University of Arizona, in Tucson. "Any medical journal shows how groups of foods or food components affect health."

If you've heard anything about foods' magical powers, it was likely linked to antioxidants.They neutralize cell-- damaging agents and possibly reduce your risk of disease. Antioxidants occur naturally in foods of various types such as fruits, vegetables, nuts, fish oil, tea and numerous others.

Still, "there is some excessive hype," says Walter Willett, M.D., Dr.P.H., Harvard School of Public Health nutrition department chair. Antioxidants aren't a cure-all."However, we are learning that foods have many more important functions than we had recognized earlier. For example, polyunsaturated fats do much more than lower blood cholesterol levels. They can help prevent blood clots and lower the odds of developing fatal heart rhythms."

The role of essential fatty acids is another huge area of research. Says Weil, "They improve mental function and protect against heart disease and inflammation.The average American diet is seriously deficient in omega-3 fatty acids, and that has health consequences." Good sources for omega-3s include fish, certain seeds and walnuts.

Plant-based foods such as vegetables, fruits, soy and whole grains are also recommended as part of an optimal diet. These contain phytochemicals, natural agents which help strengthen the immune system and protect against disease.

Phytochemicals are found in foods such as garlic, legumes and nuts, among many others."Fruits and vegetables don't contain disease-promoting substances; they contain thousands of protective substances," says book author Dean Ornish, M.D., president and director of the nonprofit Preventive Medicine Research Institute in Sausalito, California. "It's not just what you exclude from your diet, it's what you include that's important."

Learning about foods is only part of the goal. To live a healthier life, you may need to change your ways. Shopping for, preparing and eating foods differently may be in order. Making the switch from chips to veggies isn't easy, so how do we find the motivation?

For one thing, using the fear of death to motivate people doesn't work, says Ornish. However, "when you begin making changes in your diet and lifestyle, you start to feel better.You have more energy, you think more clearly, your brain and heart get more blood, you don't need as much sleep and you have more stamina."

New information surfaces continually, so it can get confusing. To decide what makes sense for you, read, consult your doctor or nutritionist and explore new foods. "Try making changes even if it's just for a week. You'll learn from experience how much better you feel. It's a much more organic way of changing," says Ornish. And, as Willett notes, "Decisions about eating shouldn't be made on the basis of a single study; confirmation from various reputable sources is important." That's why PT has put together some of the most recent findings. From ginko to omega-3s, here are some studies that show the benefits.

HEART

To protect your heart, you already know that you need to exercise and eat a diet low in saturated fats. But recent studies show benefits in foods you may not have considered. Soy, for one, is believed to reduce the risk of heart disease by lowering cholesterol. Many experts recommend 25 grams of soy protein a day. A study published recently in Diabetes Care shows that soy may help reduce the risk of heart attacks and strokes in postmenopausal women because it contains the antioxidant isoflavones. You can get soy in many forms: edamame (steamed soybeans), tofu and soynuts, for example.

Nuts also have heart-- healthy effects, although they were once feared because of their high-fat content. But the Harvard Nurses' Health Study found that women who ate an ounce of nuts at least five times a week for 14 years lowered their risk of heart disease by about 30 percent.

Nuts have monounsaturated and polyunsaturated fats, and according to the IFIC, individuals with diets high in these fats enjoy lower levels of bad cholesterol. Saturated fats, on the contrary, increase "bad," low-density lipoprotein (LDL) cholesterol. Other foods high in healthy fats include avocados, soybean oil and olive oil.

Omega-3 fatty acids are an equally important fat component that is found in abundance in oily fish such as salmon and mackerel, and to a lesser extent in other forms of seafood. These fatty acids help maintain and repair brain cells, which are made of fat. They also reduce the risk of chronic diseases such as coronary heart disease, stroke and cancer. A study published in the American Journal of Clinical Nutrition found that sudden cardiac deaths occur less frequently in those who eat ocean fish.

When listing heart-healthy ingredients, don't forget wine and beer.We all know that moderate alcohol consumption can help prevent heart disease, but the latest research indicates that how often you drink may be more important than how much or what you drink. A recent study from Beth Israel Deaconess Medical Center in Boston reported that people who drink alcohol at least three times a week are less likely to develop heart disease than are nondrinkers and less-frequent drinkers-regardless of what is preferred: beer, wine or spirits.

In another report, published in the European Journal of Clinical Nutrition, Dutch researchers studied beerdrinking with dinner. In the study of middle-age adults, levels of C-reactive protein, a compound associated with inflammation and blood clots, declined.

Indeed, wine, soy, nuts and fish are well-known for their heart-healthy benefits. But here are some surprising additions: Honey and chocolate, and the darker the better. Apparently, honey has the same heart-healthy, plaque-fighting antioxidants found in foods such as spinach and apples. At the University of Illinois at Urbana-Champaign, a fiveweek study of men between ages 18 and 68 found that antioxidant levels in their blood increased after drinking water with honey.

Chocolate helps your heart as well. Its flavonoids, a family of antioxidants, help the body resist cell damage from free radicals. And, in turn, the sweet may decrease your risk for stroke and heart disease.

MEMORY

Exercising your brain with crossword puzzles may help keep your thinking cap in order, but studies show that what you eat helps as well. The antioxidants in cranberries, for example, may have anti-aging effects. According to the Human Nutrition Research Center on Aging at Tufts University, cranberries help protect the brain from neurological damage.

Certain foods can also prevent other cognitive-- related problems. Linoleic acid is nutritionally essential. It can be found in seed oils such as safflower and sunflower and, according to a Loyola University Medical Center study, may help control hypertension and thus prevent stroke, the nation's third-leading killer.

Equally important is what you drink. According to a recent study published in Neurology, people who drink wine moderately have a lower risk of developing dementia, including Alzheimer's disease. Red wine is especially favorable because it is high in flavonoids. On the other hand, the study also found that occasional beer drinking was associated with an increased risk of developing dementia.

And antioxidants, of course, are important in maintaining cognitive ability. These disease-fighting agents came into play once again in two recent studies published in the Journal of the American Medical Association. Researchers found that diets rich in antioxidants-especially vitamin E-may help protect against Alzheimer's.

CANCER

Don't forget your fruits and vegetables. Cruciferous vegetables such as broccoli and watercress contain phytochemicals called isothiocyanates that help our bodies to break down potential carcinogens. Bok choy, brussels sprouts, cauliflower, kale, mustard greens-there are countless cruciferous vegetables that will give you what you need.

A diet rich in vegetables from the allium food group, such as garlic, shallots and onions, reduce the risk of prostate cancer, according to a study by the National Cancer Institute. Scallions offer the most protection, but if you prefer garlic, the study suggests that one clove a day will suffice.

Similarly, fruits have these protective powers, as well. Tomatoes, for instance, conrain lycopene, which protects cells against carcinogens. Or, if you prefer, a daily serving of berries protects against cancer, as well.

Several studies have found health benefits in berries. Researchers at Ohio State University discovered that berries stop tumors from growing in rats. Black raspberries are considered the most potent because they contain compounds such as anthocyanins-believed to protect against heart disease by lowering LDL cholesterol. Berries are also high in phenols such as ellagic acid, an antioxidant that protects the body's cells.

MOOD

"People self-regulate their mood continuously with foods, usually through sugar and fatty foods," says Robert Thayer, Ph.D., professor of psychology at California State University, Long Beach. "It immediately makes them feel better, but unfortunately the effect is short-term."

Thankfully there are healthful foods that can help lift your spirits. Recent research, published in Brain, Behavior, and Immunity, reports that there is a link between the amino acid tryptophan and mood changes. Researchers lowered the level of tryptophan in 27 volunteers-16 of whom had an immediate relative with major depression. Study authors found that depression occurred in half of the subjects who had a family history of depression, but in only 9 percent of those with no such family history. Foods such as turkey, milk and bananas contain tryptophan.

Additional research shows that chocolate benefits mood. Phytochemicals in chocolate trigger the same reactions as some antidepressants, according to a recent study in the American Journal of Psychiatry. The study authors found that chocolate releases endorphins, proteins with analgesic properties that occur naturally in the brain. But don't overdo it on a box of chocolates; just a tiny bit will give you a boost.

"By no means are we fully up to date on what science can tell us about the benefits of certain foods, particularly regarding mood," says Thayer. "Try a food pattern, observe yourself and see if it works for you."

OSTEOPOROSIS/ MENOPAUSE

Milk isn't the only thing that prevents bone deterioration. Tea contains fluoride and flavonoids that include estrogenlike plant derivatives-- both of which may enhance bone strength. A Taiwanese study published in the Archives of Internal Medicine surveyed 1,037 men and women who were longtime tea drinkers. Increased bone density was found in people who drank an average of two cups a day of black, green or oolong tea for at least six years.

There are many foods helpful in keeping a strong frame, including collards, broccoli, sesame seeds, sardines and, yes, soy. Postmenopausal women with high concentrations of soy in their diet had stronger bone health according to a study at the University of Illinois at Urbana-Champaign. "Regular inclusion of soy in the diet protects the bones," says Weil. "But it's important for young women to know that you can't reverse osteoporosis by suddenly trying to increase your calcium intake at menopause."

Soy is also important in reducing postmenopausal symptoms. An Australian study of 58 women found a 40 percent decrease in hot flashes among those who consumed 45 grams of soy flour a day over a 12-week period. Not a bad alternative to hormone replacement therapy (HRT), especially in light of HRT's risks-such as coronary heart disease, stroke and blood clots.

Soy, and other vegetables and fruits, contain phytoestrogens-plant compounds that may mimic estrogen hormones in animals."The more women eat a plantbased diet, the more likely they will have less trouble at menopause," Weil says. "That does not mean a vegetarian diet but a diet that emphasizes fruits and vegetables and is low in animal fats."

MIND OVER MUNCHIES-- CHANGING YOUR WAYS

You've digested all of this foodwise information-so, now what? Do you start downing bottles of wine, eating tons of chocolate and topping everything with nuts? The challenge ahead is sensibly changing your eating habits and making them stick. Keep in mind that you have high-energy cycles and low-- energy cycles throughout the day, says Thayer. Your energy is up in the morning, low in late afternoon and lowest before bed."When you are aware that these periods occur, you need to grit your teeth and not give in," he says. He also advises taking a short, brisk daily walk. It will temporarily raise your energy, and with increased energy you can resist food urges.

HEALTHY EATING AND STAYING ON TRACK

1) Start out slowly by tweaking your regular menu. Eat a soy burger instead of meat; use soy milk in a smoothie or bake with soy flour.

2) Make a deal with yourself: Try one new plant-based food a week.

3) Eat a wide variety of plant-based foods so that you won't get tired of the same thing.

4) Don't add nuts to your diet; substitute them for other foods like red meats.

5) Stick to small portions of nuts.You don't want to consume too much fat.

6) Try stir-frying vegetables and brown rice.

7) If you don't like plain steamed vegetables, use a sauce or mix them with olive oil and garlic after steaming.

8) Try to make one or two meals at home weekly.

9) Learn to prepare easy dishes. Healthy food can be delicious but need not be burdensome to prepare.

10) Make gradual changes; you are less likely to stick with radical change.

11) Give yourself pep talks; persuade yourself to make healthy choices.

12) Seek social support.

13) If you want to change your habits, associate more with people who have the kind of habits you want. Spend more time with people who eat healthfully.

Julie Weingarden-Dubin is based in Huntington Woods, Michigan. Her work can be seen in Newsweek, Marie Claire and Reader's Digest. She is the author of How to Plan an Elegant Second Wedding.

LEARN MORE ABOUT IT:

The Healthy Kitchen Andrew Weil, M.D. (Knopf 2002)

Eat More, Weigh Less Dean Ornish, M.D. (Quill, 2000)

Calm Energy: How People Regulate Mood With Food and Exercise Robert Thayer, Ph.D, (Oxford, 2001)

Human Nutrition Research Center on Aging,Tufts University: hnrc.tufts.edu

Clinical Nutrition Research Center, Harvard University: hedwig.mgh.harvard.edu/cnrc

National Institutes of Health: dietary-supplements.info.nih.gov

---

You say tomato

The natural defense of antioxidants

Fresh on a slice of toast or stewed in a pot of sauce, the tomato may well be one of nature's more flawless creations. But there's more to this fruit than just its satisfying taste. The tomato is filled with lycopene-an antioxidant that benefits many areas of health. For example, researchers from Harvard have found that tomatoes reduce the risk of a variety of cancers including prostate, breast and ovarian. And in other research, tomatoes have been shown to lower blood pressure in hypertensive patients-a good sign for improving cardiovascular health.

In the joints

Go for the right balance in proteins

For healthy joints, protein is necessary in your daily diet. Yet the average American loads up on red meat, a protein high in saturated fat. Substituting fish for meat, however, is one simple change you can make. Fish is relatively low in saturated fat, and it contains polyunsaturated fatty acids, or omega-3s.These essential fatty acids have been shown to help reduce inflammation of the joints. Other alternative protein sources for joint health are soy and legumes such as lentils and black beans.

Up in smoke

Fresh ways to kick the nicotine habit

Quitting smoking isn't easy: 70 percent of smokers have made at least one failed attempt. Patches, gums and nasal inhalers provide nicotine without the cigarette. So, many smokers just trade their cigarettes in for gum. Now there are more natural ways to fight nicotine addiction. Exercise, for example, distracts you and increases serotonin to improve mood; as do natural boosters including St. John's wort and valerian. Other alternatives such as nicotine-free homeopathic gum are also available.

Lucky clover

Easing hot flashes can come naturally

Women are turning more and more to phytoestrogens to allay symptoms of menopause and osteoporosis. Phytoestrogens come in many forms; the most potent are compounds called isoflavones, which are found in legumes such as soy and red clover. Clover, for one, contains a variety of isoflavones, including genistein, daidzein, formononetin and biochanin. it also contains flavonoid compounds called coumestans, which some studies suggest have six times more estrogenlike activity than most isoflavones.

Jawbreakers

A healthy smile that fights disease

What's in your toothpaste? Sadly, mass-market products can contain chemicals that may be harmful to health. Sodium lauryl, sorbitol, alcohol and fluoride can have ill effects--such as skin irritation and canker sores.There are, however, natural components that can give you a healthy smile and even whiter teeth. Coenzyme Q10, for example, is used in natural products because a deficiency can result in diseased gums. And aloe vera is a healing plant used to treat irritated skin. Likewise, perilla-seed extract reduces bacteria and plaque formation that can result in gingivitis and periodontitis.

Mind in Bodybuilding

Workouts don't just pump up your muscles but your mood, too

.... U.S. residents.

"Not only are relatively few adults exercising regularly, but there is some evidence that adults may actually be exercising less today than a decade ago," notes California State Long Beach professor Robert Thayer, MD, author of Calm Energy: How People Regulate Mood With Food and Exercise (Oxford University Press, 2001). `And interestingly, for the past 30 years there has been a steady increase in depression and stress in our society."

Feel-Good Pill?

In 1998, British psychologist Andrew Steptoe, DPhil, DSc, found that in a test group of 73 men and women who said they trained regularly, most displayed much less stress and tension in their daily ...

.... rush when you get pumped. "There is a considerable amount of evidence stating that exercise makes people more energetic throughout the day, which has a lot of positive physical and psychological benefits over time," Thayer explains.

He believes the extensive evidence about the positive psychological impact of exercise should have the gyms packed, the running tracks crowded and the sidewalks filled with people, yet this is hardly the case. What do we need to convince ...

.... mind healthy.

Beyond the Pump

"When you get psyched up to exercise, you feel your heart rate go up, you get anxious and jittery, and the brain's recognition has a psychological experience," explains Jay Smith, PhD, a sports-medicine physiatrist at the Mayo Clinic in Rochester, Minnesota. "Higher-intensity workouts especially stimulate the brain, as do exercises that your body isn't used to."

....

.... feel better."

What researchers do know is that after the body releases these neurotransmitters (even if you're just anticipating your workout), you feel an energy rush that's both physical and psychological. This energy rush is the key to your workout, whether you're lifting weights or doing cardiovascular exercise. Also, the more often you train, the quicker your body will react to ...

New research has found that early morning workouts can damage your health but is there a right time to exercise, eat, sleep or even relax? MARTHA ROBERTS explains why timing is everything

NEXT time you say you don't feel like doing something it could be your body clock talking.

.... leaving at least two hours between eating and strenuous exercise.

Eating sooner could give you cramp as blood is diverted to the digestive system rather than the muscles.

RELAXATION US psychologist Robert Thayer says midday is when your energy levels start to change and your body begins to tense up again after relaxing overnight.

The best time to have a massage would therefore ...

Kenneth Tucker is a reasonable guy, but there are some folks who just work his nerves.

There's the lady, for example, who sends out a list of "reasons to smile," such as rainbows and unicorns and the smell of fresh laundry.

.... prescriptions for the mood elevating drug Prozac, at a cost of $2.4 billion, according to NDCHealth, a health care information services company.

One reason for the widespread drug use, says Robert Thayer, professor of psychology at California State University, Long Beach, is that stress and depression are both at an all-time high. But, says Thayer, the antidepressants aren't "the be-all, and end-all cure we are led to believe." Thayer has written ...

By Rebecca Vallett & Joli Williams, The Daily Universe (Brigham Young U.)

PROVO, Utah -- Spring isn't the only thing heating up; the mercury in the love thermometer is also on the rise on Brigham Young University's campus.

.... a more open and outgoing personality.

"A lot of people forget humans are animals, and we have an animalistic instinct to look for a mate in the spring," Starling said.

Robert E. Thayer, a professor of psychology at California State University, Long Beach, has also conducted biopsychological studies that have parallel findings.

Thayer said spring weather brings about mood change that makes people more approachable and easier to flirt with.

"People become more ...

Tuning into our personal body clock can improve our work, sports performance, efficiency and the quality of our lives

Are you the quintessential morning person, a lark who wakes early, leaping out of bed anxious to start your day? Or are you the definitive night owl who dreads the sound of the alarm on workdays, snoozing under the covers until the last possible moment?

.... start feeling more energised and optimistic, confident you can deal with the day ahead.

Demanding tasks are best handled mid- to late-morning when alertness is high and you experience what psychologist Robert Thayer of California State University calls 'calm-energy.' Because sociability is high, this is an excellent time for meetings.

Mid-afternoon is not ideal for mulling over personal problems because tempers can flare ...

ABSTRACT. Since the early 1980s the growing popularity of cellular communication has wrought dramatic landscape changes on the American scene through an invasion of thousands of cellular telephone towers. Objections raised to new tower construction by local residents, interest groups, and regulatory boards range from visual impacts to perceived health risks. This essay traces the origins of wireless telephony, its proliferation across the United States, and the visual impacts associated with tower construction. Three stages in the geographical expansion of wireless networks are identified. Keywords: landscape aesthetics, technology, telephone, wireless communication.

In relation to service rendered, the cost of the telephone is one of the smallest items in the monthly business and family budget. Few things purchased are of such real, constant, and increasing value.

.... Gastonia, North Carolina, receives income from five separate towers located on municipal land (Senville 1997). FIG. 7

DiSGUISING CELL ExPANSION: THE STEALTH TOWER

In considering cultural elements on the landscape, Robert Thayer observed that technologies necessary to support life in the United States are often considered unworthy of visual expression, whereas nostalgic or futuristic ones are more acceptable (1994). In an effort ...

.... often hide or camouflage equipment, such as utility meters or trash dumpsters, with vegetative screens or enclosures (Brown 1989). An example of this can be seen on drilling islands in Long Beach Harbor, California, where oil derricks surrounded by palm trees have been disguised to look like high-rise condominiums.

Facing increasing objections to cell towers in suburban and residential areas, many providers ...

Finding it hard to stick to a fitness routine? It doesn't mean you are lazy, just that your timing may be off

If sticking to your fitness plan is proving a struggle, it could just be because your timing is all wrong. According to John Brewer, head of human performance at Lilleshall National Sports Centre in Newport, your workout routine could be ineffective because you are ignoring your body clock.

.... peak.

But what if your goal is to get some stress relief? Is there such a thing as a best time to work out to calm your mind? According to Robert Thayer, a psychologist at California State University, mood goes through different phases during the day. Many people feel most tense around midday, when body temperature dips temporarily. You may also feel more tense ...

Clear skies prevailed Oct. 14 as the East St. Tammany Mental Health Association kicked off its 16th annual patrons party, "Classics on the Bayou," at the magnificent estate of George Dunbar on Bayou Bonfouca..

From the moments guests entered the majestic drive, the presence of an artist was felt. The perfectly manicured gardens gave way to breathtaking views of the bayou. White tents encompassed the circular entrance, sheltering a variety of local cuisine.

.... Tammany Mental Health Association founded Sunshine House, a nonprofit center for adults with chronic mental illnesses. Sunshine House offers a full range of support services for these individuals, including a psychological skills day program.

The program offers support and teaches prevocational and daily living skills in kitchen, clerical area, housekeeping and maintenance units. The program also offers employment opportunities and resocialization ...

.... Janet and Joe Stinus, Judy Leonard, Marion and A.J. Finnin, event chairwoman Lisa Fandal Hart and husband Bruce, Sunshine House Executive Director Sylvia Vasquez, Molly and Nick Kooney, Cathy and Robert Henderson, Nancy Thayer, Pomeroy and Bill Lowry, Mary and Joe Christopher, Verline and Al Olinde, Wyatt and Sandra Williams, Esther Worchel, Jackie Frey, Lorraine Bollens, Joycelin Couvillon, and Michael and Mary Ellen Kilanowski.

....

Not long ago, Don Edwards rode his horse into the hills above his Riverside home. Troubled by recent news of anthrax outbreaks and FBI terrorist warnings, the retired University of California, Riverside, professor stared at the setting sun and thought.

"As I'm sitting out there," he said, "I feel a sense of sadness that this had to happen to put us in this state of fear. I think about it. I'm haunted by it."

.... They don't want to be stranded."

Only one destination remains popular with jittery vacationers. "Hawaii seems safe," Plumley said. "It's to the west, not the east."

Even Merritt Schreiber, a psychologist toughened by years of counseling disaster victims for the Red Cross, feels it. "There's a tremendous amount of anxiety," he said. "We're learning more and more about people's tolerance level. ...

.... say the human mind can absorb only so much bad news. Even after less than a month of constant, frightening revelations, "a point is reached that exhaustion sets in," said Robert Thayer, a psychology professor at California State University, Long Beach, whose most recent book details physical responses to high stress levels.

"Heart attacks, strokes can even become likely. I wouldn't be surprised if these things are happening right now," Thayer ...

It's an ironic glitch of nature that we parents, the ones most in need of energy, never have enough. The good news: There are simple, quick -- even fun -- steps you can take to get more pep (and resorting to Starbucks isn't even one of them!):

-- Get moving. You've heard it before, but it bears repeating: Exercise is the ultimate way to revive. As it pumps up your heart rate, it can brighten your mood, boost your memory, and help you focus and concentrate. "Research shows that the more energy you expend, the more you get back," says Pamela Peeke, M.D., assistant clinical professor of medicine at the University of Maryland.

.... to meet with friends regularly for lunch or coffee. Mark your calendar and keep the appointment just as you would a trip to the doctor, says Amy Flowers, Ph.D., a psychologist at Focal Pointe Women, a women's health and services center in Macon, Ga. "It recharges you to laugh, commiserate and share feelings with a pal," she says. "Taking this time ...

.... on two cotton swabs, and place them over your eyelids for 15 minutes.

-- Play party tunes. "Music is second only to physical activity for changing a bad mood," says Robert Thayer, Ph.D., author of "Origin of Everyday Moods." Rhythms that make you move your body give the added effect of exercise.

As a mother of a 4- and a 6-year-old, Lisa ...

HEARING PROTECTION

OSHA's Noise Regulation has saved the hearing of millions of workers, and yet industrial workers still develop impairments that are completely preventable.

.... importance of hearing loss prevention, especially in the workplace. OSHA has produced remarkable achievements by preventing hearing loss in millions of American workers and by advancing society's appreciation of the physical, psychological, and social impairment and handicap experienced by an individual, as well as his/her family and friends as a result of occupationally induced hearing loss.

In the 1970s only a few ...

.... OSHA has saved the hearing of countless people and promulgated guidelines that, if followed universally, would eliminate this once-common cause of hearing impairment.

It is difficult to emphasize how much emotional, psychological, and familial strife has been prevented by the federal and state governments' emphasis on the prevention of occupational hearing loss. The results of OSHA's regulations and related efforts are monumental and a great tribute to the pioneers, scientific and political, and to the companies enforcing effective hearing conservation programs.

Robert Thayer Sataloff; M.D., D.M.A., is Professor of Otolaryngology-Head and Neck Surgery at Thomas Jefferson University and Chairman of the Department of Otolaryngology

Head and Neck Surgery, Graduate Hospital. Joseph Sataloff, M.D., ....

We're working harder, commuting farther and sleeping less. We're more unhappy and out of sorts than we have been for decades. Antidepressant use is at an all-time high.

Meanwhile, we are growing fatter every year.

Related trends? Absolutely, says leading mood researcher Robert Thayer.

"This is not just a figment of somebody's cultural imagination," said Thayer, who takes on the trends in his new book, "Calm Energy: How People Regulate Mood with Food and Exercise" (Oxford). "We are more stressed than we have ever been before."

A professor of psychology at Long Beach State University, he believes "The picture is quite clear: Stress has been ramping up for at least two decades, if not more, and depression is really at epidemic proportions right ...

.... as 'Your life is bad,' but that the particular practices you've engaged in recently have caused this."

Then he goes for a brisk walk.

--------------------------------

Chart your moodIn one of Robert Thayer's classes at Long Beach State University, he asks students to study their energy and tension levels over the course of several days. The payoffs are better understanding and control over our moods and urges, ...

Sometimes it's not WHAT you do, but WHEN you do it that really matters

CHECKING the time is essential when you've got a busy schedule.

.... on technique in the morning.

Body rhythms are governed by an internal bodyclock found in a part of the brain called the suprachiastmatic nucleus or SNC says Stephany Biello, a psychologist at Glasgow University.

"This is a mass of nerves which picks up messages from the light entering your eyes," he says.

Signals reaching the SNC are passed on to the ...

.... mid-morning.

NOON Best time to ... have a de-stressing massage or aromatherapy treatment Mood is high as alertness rises, but there is also a risk that you may feel tense. Psychologist Robert Thayer at California State University claims that mood goes through different phases throughout the day, depending on various body rhythms. Morning is calm energy which switches to tense energy around midday when body temperature dips temporarily. Later on you may also experience tense tiredness, and then calm tiredness before bedtime.

1-3PM Best time to ... have a coffee According to psychologist Professor David Benton of the University of Wales, after lunch is the time of day when a cup of coffee is most useful as the caffeine it contains it will ...

Acknowledgments

Without the support of the late Richard Chronister, resource projects such as this would never exist. Also, a special thanks to Gail Berenson, professor of piano and chair of the keyboard division at Ohio University, Athens; Margaret Lorince, professor emeritus, West Virginia University; and Rebecca Johnson, associate professor and director, Community Music School and Conservatory Keyboard Pedagogy at Capital University and chair of the MTNA Pedagogy Committee, who all have worked hard maintaining this as an ongoing project.

.... since 1997.

This bibliography's purpose is to provide a quick resource tool for teachers and students to address the prevention of medical problems, performance preparation, stage fright and physiological and psychological issues. The list is by no means complete, but the most recent book publications have been annotated except for a few publications too difficult to obtain or lacking sufficient educational ...

.... description of the book's content, journal website or video, the intended audience (addressing value for the instrumentalist, keyboardist or vocalist), the authors' approach and specific techniques (such as physiological and psychological when relevant), general research information and bibliography and end notes, if included in the book. A general viewer evaluation also is included.

Book Changes

From 2000 Bibliography

Conable, Barbara and ...

.... University. Each chapter begins with a Shakespeare quote. Bibliography is not included. Audience: all vocalists but especially theatrical singers and actors

Greene, Don, Ph.D. (1998) Audition Success: An Olympic Sports Psychologist Teaches Performing Artists How to Win. ProMind Music, 330 W 56th St., #7- 1, New York, NY 100 19. 144 pp. ISBN: 0-9665993-0-6.

This text focuses on developing peak performance skills by utilizing the same techniques athletes use. Don Greene, a sports psychologist, explains the process via the stories of two musicians, a singer and a horn player, focusing on how they feel before an audition. By discussing these two musicians, Greene unfolds ...

.... food for exercise and fitness. Part Two, "Fit to Dance" (Chapters Three to Six), discusses the nonartistic components of dance performance, including biomechanical, hereditary and medical conditions, nutritional considerations, and psychological and physiological conditions. Muscles, physiology, aerobic fitness, physical training and fatigue also are examined. Part Three, "The Healthy Dancer" (Chapters Seven to Thirteen), reviews training, burnout, asthma and physical exercise, ...

.... ideas on practicing pertain to all musicians.

The text is divided into two parts. Part One, "Pianists and Pianos" (consisting of five chapters), examines clarifying goals, learning about learning (the psychological and physiological aspects involved in the learning process), understanding the keyboard instrument (including the basic mechanics of the acoustic and digital piano), moving efficiently at the piano (body awareness) and ...

.... titled "The World Outside: On Stage and in Performance." There are a total of fourteen chapters. Selected bibliography is included.

Audience: all performing musicians, especially violinists

Smith, Brenda, D.M.A. and Robert Thayer Sataloff, M.D., D.M.A. (2000) Choral Pedagogy. Singular Publishing Group, Inc., 401 W A St., Ste. 325, San Diego, CA 92101-7904. (800) 521-8545; fax (800) 774-8398; singpub@singpub.com. http://www.singpub.com/. 200 pp. ISBN: 0-7693-0051-0.

In addition to the co-authors, Brenda Smith and Robert Thayer Sataloff, this book also contains a list of reputable contributors, including Mary Hawkshaw, a nurse clinician; Richard Norris, MD, director of an arts medicine program; and Richard Miller, a singing ....

.... how to find quick relief for the stressed-out individual. The book is divided into four parts: Part One, "Stress verses Calm," is about anxiety, the causes of stress, the physiological, psychological and behavioral aspects of stress and how to reach a calm condition. Part Two, "Instant Calm: the Techniques," addresses breathing, stretching, visualization, framing, self-hypnosis, posture, massage, yoga and a variety of other physiological and psychological techniques. Part Three, "Longer Term Calm Solutions," offers some practical advice on achieving a calmer environment and suggestions for type-A personalities, such as how to become more like a type-B ...

.... the well-being and meeting the mental health needs of performing musicians." It was founded in August 2000 by Louise Montello, a certified music therapist and psychoanalyst, and Edgar Coons, a psychologist and behavioral neuroscientist. Board members include Wynton Marsalis and Pinchas Zukerman along with a number of academic and health professionals. The organization's main objective is to promote use of its ...

FOR busy people, meals, exercise and time with loved ones are snatched when they can be fitted in. This kind of living, though, can have a negative impact on health and doctors say there is a better way.

The brain has a master clock which, at the start of each day, is reset to synchronise all bodily functions into the 24-hour cycle. Normal functions follow this daily 24-hour rhythm.

.... sleep hormone melatonin, which slows down the heart and vital organs, is also inhibited by light. Breathing increases and blood flow speeds up as we begin to wake, says Dr Robert Thayer, author of The Origin of Every Day Moods.GO FOR A JOG: 7.30am

As light streams into the retina it sends hundreds of signals to the brain to release hormones and ...

.... to get stuck into work as adrenalin and temperature rates are peaking. Short-term memory also is at its maximum potential, says Dr Peter Totterdell, of the British Institute of Work Psychology.

It's also the best time for intensive administrative and information-searching jobs as energy levels are high and tension levels low.SNACK: 11am

By late morning people have their first energy dip ...

Do your EMOTIONS get in your way?

Can people read you like an open book, or are your closed-off ways shutting others out? Grab a pen and find out for sure.

.... wouldn't know

c. not even your husband and children realize how happy you are

If you picked mostly:

A's: You're open but prone to moodiness, says David Klimek, Ph.D., a psychologist in Ann Arbor, MI. After your next emotional encounter, sit down and write out anything you could have done differently that might have defused the situation; resolve to try it ...

.... vulnerable
                                    to stress at midday.
3-6 p.m.         Finish routine     Your motivation level is
                 tasks              at its lowest.
6-10 p.m.        Socialize, enjoy   You're most vulnerable
                 your hobbies       to bad moods.
SOURCE: ROBERT THAYER, AUTHOR OF CALM ENERGY: HOW PEOPLE REGULATE
MOOD WITH FOOD AND EXERCISE

Are you asking to be lied to?

Do you send signals that you don't want to hear the ...

Tuning into the body's natural rhythms can improve our health, as Amy Anderson reports FOR busy people, meals, exercise and dates with loved ones are snatched when they can.

But this lifestyle can have a negative impact on health. Doctors explain there's a better way.

.... Production of sleep hormone melatonin, which slows the heart and vital organs, is also inhibited by light. Breathing and blood-flow speed up as we begin to wake up, says Dr Robert Thayer, author of The Origin of Every Day Moods. 7.30am: Go for a jog. As light streams into the retina it sends signals to the brain to release hormones and steroids, ...

.... time to get stuck into work as adrenaline and temperature rates peak. Short-term memory is also it its maximum potential, says Dr Peter Totterdell, of the British Institute of Work Psychology.

It's also the best time for intensive administrative and information-searching jobs as energy levels are high and tension levels are low. 11am: Snack. By late morning, people experience their first ...

PLEASANTVILLE, N.Y.--(BUSINESS WIRE)--April 2, 2001--Listening to music, eating carrots, and walking are three ways to boost your energy.

Research by psychologist Robert Thayer, Ph.D. of California State University, has found, surprisingly, that music can be a potent way to increase your energy, reports the current (April) issue of Reader's Digest New Choices. Bad moods generally involve low energy and increased tension, he says, so if you boost your mood by listening to music, you're effectively raising your energy or lowering tension, or both.

Tuning into the body's natural rhythms can improve our health, as Amy Anderson reports FOR busy people, meals, exercise and dates with loved ones are snatched when they can. But this lifestyle can have a negative impact on health. Doctors explain there's a better way. The brain has a master clock which, at the start of each day, is reset to sychronise all the body's functions with the 24-hour cycle. Normal bodily functions follow this 24-hour rhythm. By tuning into their biological clocks people can make their daily efforts towards fitness, friendships and work more efficiently. Here's a guide to when the body's natural clock is best suited to sleeping, eating and working. THE BEST TIME TO ... 7.00AM. WAKE UP IT STARTS to get light about this time. The light sets off a chemical reaction which wakes us. Light hits the eyelids and neurons behind the eye send out waking signals to the brain.

.... Production of sleep hormone melatonin, which slows the heart and vital organs, is also inhibited by light. Breathing and blood-flow speed up as we begin to wake up, says Dr Robert Thayer, author of The Origin of Every Day Moods. 7.30AM. GO FOR A JOG AS LIGHT streams into the retina it sends signals to the brain to release hormones and steroids, ...

.... time to get stuck into work as adrenaline and temperature rates peak. Short-term memory is also it its maximum potential, says Dr Peter Totterdell, of the British Institute of Work Psychology. It's also the best time for intensive administrative and information-searching jobs as energy levels are high and tension levels are low. 11.00AM. SNACK BY LATE morning, people experience their first ...

TUNING INTO THE BODY'S NATURAL CLOCK CAN IMPROVE OUR HEALTH BUSY people tend to grab meals, exercise and dates with loved ones when they can find the time. But this kind of living can have a negative impact on health and doctors say there is a better way. The brain has a master clock which, at the start of each day, is reset to synchronise all the bodily functions into the 24-hour cycle. Normal bodily functions follow this daily 24-hour rhythm. By tuning in to their biological clocks people can make their daily efforts towards fitness, friendships and work more efficient. Here's a guide to when the body's natural clock is best suited to sleeping, eating and working. THE BEST TIME TO ...

Wake up - 6.30am

.... sleep hormone melatonin, which slows down the heart and vital organs, is also inhibited by light. Breathing increases and blood-flow speeds up as we begin to wake up, says Dr Robert Thayer, author of The Origin of Every Day Moods. Go for a jog - 7am

As light streams into the retina it sends hundreds of signals to the brain to release ...

.... to get stuck into work as adrenaline and temperature rates are peaking. Short-term memory is also at its maximum potential, says Dr Peter Totterdell, of the British Institute of Work Psychology. It's also the best time for intensive administrative and information-searching jobs as energy levels are high and tension levels are low. Snack - 11am

By late morning people experience their ...

Tuning into the body's natural clock can improve our health, as AMY ANDERSON reports

For busy people meals, exercise and dates with loved ones are snatched when they can and fitted in at any time. But this kind of living can have a negative impact on health and doctors explain there is a better way.

.... sleep hormone melatonin, which slows down the heart and vital organs, is also inhibited by light. Breathing increases and blood-flow speeds up as we begin to wake up, says Dr Robert Thayer, author of The Origin of Every Day Moods.

7.30am Go for a jog

As light streams into the retina it sends hundreds of signals to the brain to release hormones ...

.... to get stuck into work as adrenaline and temperature rates are peaking. Short-term memory is also at its maximum potential, says Dr Peter Totterdell, of the British Institute of Work Psychology.

It's also the best time for intensive administrative and information-searching jobs as energy levels are high and tension levels are low.

11am Snack

By late morning people experience their first ...

These ten simple strategies will put more pep in your step

1 TAKE FIFTEEN. The energy shortage most women feel is usually a consequence of hectic schedules: You're forced to respond to a call from your child's school and a new demand from your boss--often simultaneously. The body responds by producing a brief, energizing fight-or-flight hormone called cortisol. Your heart rate and blood pressure soar, and as a result, your immune system takes a hit. So, if you're constantly stressed, you're more likely to get the flu or have serious medical problems. "Women today are so busy taking care of their husbands, their kids and their jobs that they don't take care of themselves," says Lisa Callahan, M.D., medical director of The Women's Sports Medicine Center at the Hospital for Special Surgery, in New York City. Take at least fifteen minutes to recharge every day--go for a walk, call a friend or meditate.

.... CHANGE YOUR FRAME OF MIND. Not surprisingly, optimists are more energetic than pessimists. "The happier and more optimistic you feel, the higher your energy and the lower your tension," says Robert Thayer, Ph.D., a professor of psychology at California State University, at Long Beach. When energy climbs and tension falls, you're also more productive because you can concentrate, learn and remember more. Tense energy, the revved-up feeling you get when a deadline looms or ...

The hidden causes of fatigue--and surprising ways to get back your energy

How Are You?

.... (or better, a 20- to 30-minute one) nearly every day can help perk you up fast. What's more, it can better equip you to deal with additional stress, according to Robert E. Thayer, Ph.D., professor of psychology at California State University in Long Beach. If you think you're too tired to exercise, motivate yourself by thinking how much better you will feel once you get past the hurdle of starting.

Time of Day, Time ...

Acknowledgments

Without the support of the late Richard Chronister, resource projects such as this would never exist. Also, a special thanks to Gail Berenson, professor and chair of piano at Ohio University in Athens, and Margaret Lorince, NCTM, professor emeritus at West Virginia University, who not only made sure this project continued, but gave me the incentive to keep it going. Berenson nurtured this project through MTNA Pedagogy Committee and continues to advise on sources and lend her support. Lorince's enthusiasm for this project also is never ending, and she is always able to find solutions for making this resource more available to everyone.

.... The purpose of this bibliography is to provide a quick resource tool for teachers and students to address the prevention of medical problems, performance preparation, stage fright and physiological and psychological issues. The list is by no means complete due to a variety of factors, including availability of resources. However, the most recent publications in books have been annotated except for ....

.... information included: a brief description of the book's content, the intended audience (addressing value for the instrumentalist, keyboardist or vocalist), the author(s)' approach and specific techniques (such as physiological and psychological when relevant), general research information and bibliography and end notes, if included in the book. A general evaluation by the reader also is included.

Book Changes

from 1999 Bibliography

Andover ...

.... summary. Chapter Four is titled "Which Instrumentalists are Affected?" and discusses each instrument's susceptibility to overuse problems. Chapter Five is titled "Healing A Chronic Overuse Injury" and reviews physiological and psychological treatments. There are two appendices, including a bibliography for further reading and a list of useful addresses to write for help, though only in the United Kingdom.

Audience: all musicians, ...

.... including a special section on puberty and the young larynx. Chapter Three reviews normal aging of the larynx. Chapter Four examines a good vocal performer's attributes, including physical, nonphysical and psychological aspects. Chapter Five discusses general considerations before performing, including dealing with illness. Chapter Six examines laryngeal disorders. Chapter Seven discusses anxiety, the artistic temperament and the voice. Chapter Eight is ...

.... pp. ISBN: 0-19-511224-5.

This book is about "the cycle of the performance through all its stages: pre-performance, performance and post-performance." Emmons, a singer, and Thomas, a performance consultant and sports psychologist, have professionally collaborated for years, working together with singers.

The book is divided into four parts and contains twenty-two chapters. Most chapters end with a summary. Part One is titled ...

.... skills. Freymuth worked with a physical therapist, a Rolfing movement teacher, to learn how to use her body more efficiently. In addition, Freymuth conducted extensive research in kinesiology and sports psychology, studying how athletes used mental practice and imagery to prepare for games. This book is unique in that its entire focus is on mental practice and imagery for musicians.

Chapter ...

.... The Confident Performer. Heinemann, a division of Reed Elsevier, Inc., 361 Hanover St., Portsmouth, NH 03801-3912. 97 pp. http://www.heinemann.com/. ISBN: 0-325-00092-1.

This is an excellent and well-written book by a performance psychologist. It carefully examines all aspects of performing, including performance preparation. The book is organized into ten chapters. The first chapter defines performance anxiety, discusses the positive aspects of anxiety and ...

.... finding further information about the system and a short bibliography are included Videos of the Rossiter stretches are available through the author.

Audience: all musicians suffering from chronic pain

Sataloff, Robert Thayer, M.D., D.MA. (1998) Vocal Health and Pedagogy. Singular Publishing Group, Inc., 401 W. A St., Ste. 325, San Diego, CA 92101-7904. (800) 521-8545, fax: (800) 774-8398. 465 pp. singpub@mail.cerfnet.com. http://www.singpub.com/. ISBN: ...

.... dysfunction; neurological disorders affecting vocal performance; nutrition and the voice; medications and side effects in voice users and performers who travel; voice therapy; treating vocal abuse; vocal and choral pedagogy; psychology; and exercise physiology. Each chapter contains a summary and a list of review questions at the end. In addition, chapters have extended bibliographies. Clear diagrams also appear throughout the book. ...

.... an overview of each; hand deformity; nerve compression syndromes; Dupuytren's contracture; dystonia; and the physical therapist's contribution to musicians' hands, neck and shoulders. Other issues examined are musical temperament, performance psychology, medicines and stage fright. Each chapter features detailed pictures and diagrams. This text is a good reference tool for both musicians and medical professionals. Two appendices are included.

Audience: all ...

Feeling more slug than superwoman? We've scouted a ton of simple tactics that will turbocharge your stamina.

* If you're like many busy babes, a killer career and slammin' social schedule have you feeling more burned out than your favorite aromatherapy candle. One reason? "You experience a dip in stamina in your 20s," explains Kate Hays, Ph.D., a psychologist with a private practice in Toronto. Now nobody's suggesting you move into the slow lane. It just means you should start paying attention to what depletes your energy so you can launch a counterattack. Consider the following 10 mind and body boosters your first line of defense.

.... you dream of winning the lottery, getting that huge promotion, or what you'd do if Ryan Phillippe was yours for a night, positive visualization banishes tension and bolsters energy, says Robert E. Thayer, Ph.D., professor of psychology at California State University at Long Beach and author of The Origin of Everyday Moods (Oxford University Press, 1997).

5. Speak up.

Saying words that are affirming can help give you a psychological boost, says Hays. She recommends finding a word that works for you, such as focus, strength, power, or alert, and saying it either out loud or to yourself for a ...

.... to injury and illness after a brutal breakup because your mind and body are maxed out from dealing with the emotional blow, says Rob Smith, Ph.D., a sports and health psychologist in Waltham, Massachusetts. Instead, spend a few days listening to sad love songs or filling your journal with an avalanche of feelings. Just don't wallow for more than a week ...

Hey, look on the bright side. If you do, you might just live longer.

And, chin up, pal: You could become an optimist.

.... death, but suggested a mind-body link or an attitude toward medical care, with optimists more positive in seeking and receiving medical help. The study is published in Mayo Clinic Proceedings.

Psychologist Martin Seligman of the University of Pennsylvania, writing in an accompanying editorial, said pessimism is identifiable and can be changed, so that some people might get therapy to change their thinking about bad events and thereby improve their health.

Many mental health professionals believe that optimism can be cultivated.

Robert Thayer, a professor of psychology at California State University, Long Beach, is the author of a 1996 book, "The Origin of Everyday Moods." Thayer said most people think of optimism and pessimism as fixed traits. But he and his colleagues find ...

.... said so-called born pessimists may be genetically predisposed to a bleaker outlook, but that even these people can buck up by becoming aware of their energy state and managing it.

Psychologist Michael Mercer of the Mercer Group in Barrington, Ill., a Chicago suburb, said optimism is a habit that can be acquired. Mercer is co-author of a 1998 book, "Spontaneous Optimism: ....

Hey, look on the bright side. If you do, you might just live longer.

And, chin up, pal: You could become an optimist.

.... but suggested a mind-body link or an attitude toward medical help, with optimists more positive in seeking and receiving care. The study is published in this month's Mayo Clinic Proceedings.

Psychologist Martin Seligman of the University of Pennsylvania, writing in an accompanying editorial, said pessimism is identifiable and can be changed, so that some people might get therapy to change their ....

.... about bad events and thereby improve their health.

But can pessimists learn to cheer up? Aren't some people "born" pessimists? Many mental health professionals believe that optimism can be cultivated.

Robert Thayer, a professor of psychology at California State University, Long Beach, is the author of a 1996 book, "The Origin of Everyday Moods." Thayer said most people think of optimism and pessimism as fixed traits. But he and his colleagues find ...

.... energy state and managing it. Exercise can help tremendously, he has found, and it doesn't have to be a full-tilt workout. A brisk, 10-minute walk, he said, can boost optimism.

Psychologist Michael Mercer of the Mercer Group in Barrington, Ill., a Chicago suburb, said optimism is a habit that can be acquired. Mercer is co-author of a 1998 book, "Spontaneous Optimism: ...

Summary: A study confirms the benefits of being upbeat, and experts say pessimists can learn to lighten up

Hey, look on the bright side. If you do, you just might live longer.

.... is published in this month's Mayo Clinic Proceedings.

But can pessimists learn to cheer up? Aren't some people "born" pessimists? Many mental health professionals believe that optimism can be cultivated.

Robert Thayer, a psychology professor at California State University at Long Beach, is the author of a 1996 book, "The Origin of Everyday Moods." Thayer said most people think of optimism and pessimism as fixed traits. But he and his colleagues find ...

.... adding that even these people can buck up by becoming aware of their energy state and managing it.

Optimism is a habit that can be acquired, said Michael Mercer, a psychologist with the Mercer Group in Barrington, Ill., and co- author of a 1998 book, "Spontaneous Optimism: Proven Strategies for Health, Prosperity & Happiness."

He encourages people to concentrate on what ...

Chin up, pal: You could become an optimist.

Researchers at the Mayo Clinic in Rochester, Minn., have confirmed what many people already believe: Optimists tend to live longer, healthier lives. Researchers looked at a group of 839 patients who had taken a personality test in the early and mid-1960s. The test graded subjects, who then ranged in age from 15 to 84, as optimists or pessimists, depending on how they explained life events.

.... mind-body link or an attitude toward medical care, with optimists more positive in seeking and receiving medical help. The study is published in a recent issue of Mayo Clinic Proceedings.

Psychologist Martin Seligman of the University of Pennsylvania, writing in an accompanying editorial, said pessimism is identifiable and can be changed, so that some people might get therapy to change their ...

.... up? Aren't some people "born" pessimists? Many mental health professionals believe that optimism can be cultivated. For example, you could try jogging over to the sunny side of the street.

Robert Thayer, a professor of psychology at California State University, Long Beach, is the author of a 1996 book, "The Origin of Everyday Moods." Thayer said most people think of optimism and pessimism as fixed traits. But he and his colleagues find ...

.... state and managing it. Exercise can help tremendously, he has found, and it doesn't have to be a full- tilt workout. A brisk, 10-minute walk, he said, can boost optimism.

Psychologist Michael Mercer of the Mercer Group in Barrington, Ill., a Chicago suburb, said optimism is a habit that can be acquired. Mercer is co-author of a 1998 book, "Spontaneous Optimism: ....

Hey, look on the bright side. If you do, you might just live longer.

And chin up, pal: You could become an optimist.

.... suggested a mind-body link or an attitude toward medical care, with optimists more positive in seeking and receiving medical help. The study was reported recently in the Mayo Clinic Proceedings.

Psychologist Martin Seligman of the University of Pennsylvania, writing in an accompanying editorial, said pessimism can be changed, so that some people might get therapy to change their thinking about bad ...

.... Aren't some people "born" pessimists? Many mental health professionals believe that optimism can be cultivated. For example, a person could try jogging over to the sunny side of the street.

Robert Thayer, a professor of psychology at California State University, Long Beach, is the author of a 1996 book, "The Origin of Everyday Moods." He said most people think of optimism and pessimism as fixed traits. But he and his colleagues find ...

Think of the next six pages as the repair kit for you r frazzled life, Need calmer mornings? Instant tension tamers? Our solutions will save your sanity.

Ever notice how, after a lousy night's sleep, little life glitches that you'd normally be able to tolerate (say, getting stuck in a slow checkout line or misplacing your keys) practically send you right over the edge? At first, you may chalk it up to hormones--then realize PMS time is two weeks away. Perhaps you wonder whether you're just plain losing it.

Guess again. Groundbreaking studies by Robert E. Thayer, Ph.D., professor of psychology at California State University in Long Beach, show that your energy level may well be to blame. Just think about it: With our overloaded schedules, personal energy shortages are a daily fact of life. And over time, ...

.... treat winter depression with light therapy expose patients to the redder end of the spectrum because it elevates moods."

* Give your eyes a break David Lewis, Ph.D., a research psychologist in Great Britain and author of Stress for Success, recommends this easy yoga technique (see pictures below) to both soothe and revive tired-out eyes: With your eyes closed, rub the ...

.... the phone ringer for five minutes. Then find a private place (shut the door to your office or hide out in a bathroom stall)to "brush off" your stress, suggests clinical psychologist Diane G. Sanford, Ph.D., the president of Women's Healthcare Partnership in St. Louis. Here's how: Starting at the top of your head, use your hands to sweep away negativity in ...

.... tired and therefore more susceptible to stress.

3 venting A series of studies have shown that expressing hostility feeds on itself--leading to more aggression and tension rather than catharsis, says Robert E. Thayer, Ph.D.

Lunchtime and you're stewing in 90 degrees in line at an ATM. You fidget and sweat and watch the person ahead of you seemingly flummoxed by the machine's instructions.

In a few minutes as you seethe in the sun, he becomes not just an annoying slowpoke, but a &@#!*$&!!! technically challenged cretin.

.... stress begets short tempers.

"You become irritable. That 14th cough in the theater behind you is no louder than the first, but it bothers you more," said Arthur Bachrach, a psychologist who has studied stress from heat and cold.

If you're hot and uncomfortable, you become less able to endure minor annoyances, Bachrach said. "When you're in a stressful situation, you're ...

.... but alcohol hampers your body's efforts to retain water. So does coffee. You can become more dehydrated.

The humidity also drains your energy, especially if you can't escape it, said Robert Thayer, a professor of psychology at California State University in Long Beach and author of a book on moods.

Fatigue also leads to shorter tempers.

"When people have low energy and are still required to perform normally, they're more susceptible to stress," ...

Music really is a miracle.

Although psychologists have written tomes on the subject, there is no good explanation for the effects that various kinds of modulated sound have on the human psyche.

.... as "Miracle Works" and a Portland String Quartet concert, USM will conduct a seminar on care of the professional voice, with a noted otolaryngologist who is also a singer, Dr. Robert Thayer Sataloff.

And don't forget the Beethoven "Missa Solemnis" by Seaglass Performing Arts and the Maine Music Society, on April 10 in Gorham and April 11 in Lewiston. For ticket information, ...

DEAN'S LISTS

The following students were named to the fall semester dean's list at the University of Southern Maine.

.... J. Stanton, Michelle L. Stegner, Ellen M. Stevens, Holly L. Stewart, Helen E. Stickney, Christopher Strickland, Khadija H. Suleiman, Erica Swift, Glade A. Swope, R. Salvatore Talarico, James A. Temple, Robert T. Thayer, Adam E. Thurlow, Adrienne L. Tierney, Karolina Tomczyszyn, Jane A. Turlo, Christopher J. Turner, Adrienne L. Turyn, Colleen R. Valentine, Jennifer L. Van Orman, Dietlind J. Vanderschaaf, Kate P. Violette, ...

.... Mass.

Franklin C. Lackee of South Portland, at Le Moyne College, Syracuse, N.Y.

Wendy A. Northrop of Falmouth, at the University of Denver. She is also a member of the Psychology Honors Program.

Louise A. Dyer of Falmouth, at Randolph-Macon Woman's College, Lynchburg, Va.

Zachary Handlen of Lyman, at Brandeis University, Waltham, Mass.

Mary C. Morse of Standish, at the University ...

Babies were born to these parents, who live in Tulsa unless indicated:

Hillcrest Medical Center

.... a.m. Thursday, McClendon Funeral Home Chapel, Okmulgee.

Bristow -- McKinley Mayfield Hammond, 81, died Thursday in Omaha, Neb. Services 11 a.m. Thursday, Hutchins-Maples Funeral Home Chapel.

-- Gerry Reed, 49, psychologist, died Friday in Huntsville, Texas. Graveside services 3 p.m. Thursday, Bristow City Cemetery. Hutchins- Maples.

Broken Arrow -- Mary Antonet Rivera, 48, died Sunday. Private family services.

Broken Bow -- ...

.... Monday in Oklahoma City. Services 11 a.m. Thursday, First Presbyterian Church. Agent.

Sapulpa -- Lola Merle Speed, 86, homemaker, died Tuesday. Services 2 p.m. Friday, First Christian Church. Smith.

-- Robert P. Thayer, 73, retired diesel mechanic and Tulsa Public Schools maintenance engineer, died Sunday. Services 10 a.m. Wednesday, First United Methodist Church. Owen.

Skiatook -- Curtis "Curt" Harper, 67, parts manager, died ...

Appointments

.... Lewis; Ray Liberti; Darline McGehe; Rod Macon; Doug Manske; John Martin; Pete Moschetto; Charles Patton; William E. Pruitt; Debbie Quigley; John Riddle; Todd Runnells; John Sansbury; Ron Schmitt; Paul Schuette; Robert Snyder; Tom Thayer; Dean Turney; Gene Tylander; Eva Webb; Douglas Wedgworth; Frank West and Donald Yates.

Architecture

Christina L. Lihan has joined Pierce Goodwin Alexander & Linville Architects and Planners, Boca Raton, as ...

.... Chiropractic, president; Karen Bradley of The Palm Beach Post, vice president; Phil Morris of Signs in One Day, secretary and Nathalie Latendresse of Primerica, treasurer. Board of Directors: Tracy Griffith, psychologist; Terry Henderson of Southern Star Communications; Kimberly Rodriguez of the Stuart/Martin County Chamber of Commerce and Ken Furcron of Advanced Printing, appointed board member.

Stanley M. Katz was elected to ...

Check into mood rehab. Cheer up and try Cosmo's quick cure-alls for the downer attitude that ails you.

One minute you're laughing with your coworkers; the next, you're on the verge of sobbing by the watercooler. You mellow for a while, but then by lunch, you're so agitated, you're ready to lop someone's head off Xena-style if they even look at you the wrong way. Moods are barometers that indicate where we are, both physically and psychologically, and when your moods swing more pendulously than a Romanian trapeze act, you need some serious mood intervention.

.... you are damaging those around you whether you realize it or not. And once that bad-mood virus catches, it's emotional bubonic plague. "Research shows that bad moods are contagious," says Robert Thayer, professor of psychology at California State University at Long Beach and author of The Origin of Everyday Moods (Oxford University Press, 1996). "When you are tense, others will immediately pick up that tension and take it with them." Below, the ...

.... you will not do any self-bashing; instead, deal with immediate screw-ups when they happen. "You need to get yourself out of that head state," says Larry Christensen, a professor of psychology at the University of South Alabama in mobile, who specializes in moods. "Start by asking yourself, What can I do to make this situation better? And work it out." After ....

.... boyfriend, and a trip planned to Australia, I still felt incapable of being happy."

After a few months of a nagging feeling of unhappiness and anxiety, Leticia went to a psychologist who diagnosed her with depression and treated her with a combination of talk therapy and antidepressants. "Obviously, it was more serious than having a bad day," says Ferrante, and now, ...

DEGREES

Richard Doughty of Scarborough, bachelor's degree in engineering, Northeastern University, Boston.

.... Amand, Diane E. Stairs, Daniel J. Sterling, Holly L. Stewart, Aaron D. Strout, Curtis M. Sweet, Erica Swift, Glade A. Swope, Aaron Sypek, Charles G. Tarkinson III, James A. Temple, Robert T. Thayer, Stephanie A. Theriault, Gillian M. Thomas, Stacy M. Thompson, Nathanael M. Towl, Debra L. Trafton, Deborah A. Train, March A. Truedsson, Jane A. Turlo, Emily K. Turner, Anna S. Urban, ....

.... of Windham; Sarah Pattangall of Yarmouth.

Kathryn Godowsky of Yarmouth, a junior at Connecticut College in New London, Conn., has been elected to Psi Chi, the National Honor Society in psychology.

Elizabeth Roberts of Cape Elizabeth, a junior at Connecticut College in New London, Conn., has been elected to Psi Chi, the National Honor Society in psychology.

Ryan Crosby of South Portland and Gregory William Napoli of Sebago Lake were inducted into the Senior Skull Honor Society at the University of Maine, Orono. The Senior Skull Honor ...

Robert E. Thayer. The Origin of Everyday Moods: Managing Energy, Tension, and Stress. New York: Oxford University Press, 1996, 276 pages, $24.00 hardcover.

Are you having a bad day? Do members of your organization tend to share an emotional status that is less than optimal? Eminent biopsychologist Robert Thayer's book provides some explanations for, and some practical advice about, these and similar problems. Thayer presents the results of his research on mood in this book, and uses them to develop a theory of the signaling function of mood.

.... of explaining his theory and its implications, Thayer accomplishes two very different goals. First, for the scientist and student, he describes much of what we know about the physiology and psychology of mood in very understandable terms. Second, for the practitioner, this book provides very sensible advice for maintaining "calm-energy" and avoiding "tense-tiredness." What this means is that his book is ...

.... for both scholarly and practitioner audiences.

For the scientist, Thayer provides a very thorough and relatively modest description of his theory. By way of thoroughness: He describes (a) physiological and psychological antecedents of mood states, (b) specifics about the physiology and dynamics of moods, and (b) the means commonly used for controlling mood. The refreshing modesty of this book is seen ...

.... book, establishing good mood regulation habits in oneself and in others looks like a fundamental means to achieving an effective workplace.

Reviewed by Robert G. Jones, Assistant Professor, Department of Psychology, Southwest Missouri State University, Springfield, MO.

It's time to salute the New York-based "Law & Order," currently the longest-running drama series on network television. Airing Wednesday, 10 pm EST, on NBC, the critically acclaimed, high-profile program is now in its eighth year. It's won the 1996-97 Emmy for Outstanding Drama Series, the much-coveted Peabody Award, and numerous other honors. Many qualities make the show notable -- not the least of them its New York sensibility. Scores of players on both sides of the camera collaborate to create this top-notch show. Here's what they have to say.

Dick Wolf

.... 1990 and has written more than 50 episodes. Before that he had scripted a couple of movies of the week, including "Out on the Edge," which earned him an American Psychological Association Award for Excellence. Among other honors Balcer has garnered: The Golden Laurel Award from the Producers Guild of America, and three Emmy Award nominations -- all in connection with ...

.... If he finds an idea unacceptable, the arguments we write have to be particularly convincing and consistent." That dilemma surfaced most pointedly, he racalls, when "L & O" wrtote a psychologically fraught story about a mother who kills her children, one after another. In the script, Mc Coy argues that the appropriate punishment is forced sterilization.

"But Sam [Waterston] found it ...

.... news case of a woman who emitted noxious fumes as a fascinating example of how art irritated life, when later do found its way into a show.

Carolynn McCormick Forensic Psychologist Olivet

Carolyn McCormick first became aware of "Law & Order" when her husband, actor Byron Jennings, did a guest spot on the series. When she was then cast as forensic psychologist Elizabeth Olivet, the part began as a recurring role but was changed to series regular. McCormick herself eventually asked that the role go back to recurring, because, as she says ...

.... try to do it the right way -- always. Everyone is like that. That comes from Ed Sherin. If you don't do it right, there's no point in doing it."

Robert Thayer Production

If you're not sure just what a production designer does, don't feel too embarrassed. It's considered a relatively new job in the industry. Even at the Oscars, only the ...

.... Providing Back Stage with an understanding of the job which few can define, but which affects every frame that the "Law & Order" camera shoots, is two-time Emmy Award-winning designer Robert Thayer.

Thayer comes to "L & O" with a diverse background as a designer for everything from performing arts facilities to Off-Broadway and regional theatre, from broadcast and cable television to even ...

.... flooding in "that afternoon of the day the letters are placed. Snapshots are then taken of possible digs. Bardach inspects the photos; if appropriate, they are shown to Production Designer Robert Thayer; passing that hurdle, they're eyed by the director. Finally, all three people visit approved locations and the dealmaking commences shortly after.

Against industry stereotype, Bardach's crews are careful and considerate. ...

Most men will deny it, but new research shows they are every bit as moody as women. Experts tell you how to handle six common male dispositions

Although society often assumes that moodiness is a "woman thing," science is slowly confirming what we've long suspected: His mood swings can be just as frequent and diverse as yours. The male hormone testosterone is chiefly responsible, says San Diego psychiatrist Theresa L. Crenshaw, M.D., a pioneer in this developing area of study. The hormone fluctuates throughout his life, gradually declining after age 40; it also has daily highs and lows.

.... right. Negative moods such as depression are often compounded by stress and fatigue, typically brought on by a lack of sleep, a poor diet, too much alcohol and inactivity, explains Robert E. Thayer, Ph.D., a professor of psychology at California State University in Long Beach and author of The Origin of Everyday Moods.

What you can do: Make sure you both eat healthful food. And after dinner, suggest going for a brisk walk or a ...

We've all had the kind of days that leave us worse than they found us: a fight with the kids, a traffic tie-up or just the grayness of the sky creeping in to color our moods.

With the holiday season looming (not to mention seasonal affective disorder, already in full swing), those days may come more often. But if you're prone to garden-variety winter blues, you don't necessarily have to drop big bucks for therapy. Try these easy pick-me-ups:

.... loofah brush in the shower has a similar massage effect.

* Change your computer's background color. Combinations of blue, green and purple are the most pleasing, says Albert Mehrabian, a psychology professor at the University of California at Los Angeles who specializes in environmental psychology.

Stay away from yellow and yellow-green if you need a lift: They are the least pleasing.

* Fill your space with plants. Plants tend to be relaxing, Mr. Mehrabian says. ...

.... short- and long-term effects are beneficial.

Aerobic exercise has been shown to help in all manner of depression, from the Monday blahs to the more serious varieties, says Dianne Tice, psychology professor at Case Western Reserve University in Cleveland.

* Get organized. Planning ahead and making lists is a form of stress management, says Robert Thayer, professor of psychology at California State University at Long Beach and author of "The Origin of Everyday Moods."

"They can distract you and help you cross items off your to-do list," he says. "And they don't have to be things ...

.... a crossword puzzle or curl up with a page-turner. "A task that's very taxing of your mental resources will interrupt the flow of negative thoughts," says Ralph Erber, professor of psychology at DePaul University in Chicago.

One of his studies involved giving people simple or difficult math problems; the ones who solved the latter saw an improvement in their moods.

"You're ...

GRAY WORLD, GREEN HEART: TECHNOLOGY, NATURE AND THE SUSTAINABLE LANDSCAPE

By Robert L. Thayer. London: John Wiley.1997. L119.99

.... is found around the world as a consequence of western-style, developed technologies.' Addressing this statement in a rich textbook for academics, students, planners and landscape architects, American academic and designer Robert Thayer asks what effective and appropriate new design direction might landscape architecture and planning take to make new landscapes which respond to visual, environmental, psychological, philosophical and cultural issues?

Thayer begins by interpreting the visual manifestations of technology in the American landscape. The concept of ensuing environmental guilt is explored within the construct of topophilia ....

.... value is the wide-ranging survey of philosophers, scientists and landscape theorists, recent and ancient Dubos, Baudrillard, Predock, Prigogine etc - which presents a rapidly changing world-view. Critical contemporary visual and psychological issues analysed include the `theming of the country' and the implications of virtual reality.

Thayer's urgent answer to contemporary land issues is design for biodiversity in sustainable landscapes, in which ...

MAINE MEDICAL CENTER

Irish, Benjamin Markus, born March 14 to Jeffrey Irish and Bridget Cervizzi, Albion Rd., Windham. Grandparents: Mr. and Mrs. Richard Cervizzi, Scarborough, Mr. and Mrs. Rodney Irish, Freeport. Great-grandparents: Louise Martens, Sandwich, Mass., Dorothy Smith, Windham.

.... Georgeanne Flanigan, Casco, James and Nancy Thayer, South Portland, Theola Broussard, Philadelphia, Pa., Raymond Broussard, Philadelphia, Pa. Great-grandparents: George and Helen Parmenter and Glendan and Gail Flanigan, all of Casco, Robert and Eleanor Thayer, South Portland, Lucille Ryans, Philadelphia, Pa., Kristen Woodson, Jamaica, N.Y.

Forstner, Gwendolyn Olivia, Aug. 8 to Anthony and Beatrice Hemingway Forstner, Rochester St., Westbrook. Grandparents: John Wiscont, Portland, Margerite Texador, ...

.... Grace Russo, Portland.

Ray, Benjamin Ross, born Aug. 21 to Bob and Nancy Bannon Ray, Falmouth. Grandparents: Roz Geist, Southern Pines, N.C., Susan Ray, New York, Joel and Anne Ray, Long Beach, N.Y.

Stevens, Dorian Chase, born Aug. 22 to Sean and Tammy Pelletier Stevens, Sebago Lake. Grandparent: Sharon Badgery, Old Orchard Beach. Great-grandparents: Mr. and Mrs. Hank McKeown, East Parsonsfield, Mr. ...

HAVE you noticed how much pressure we are under to be upbeat and positive?

Let your perky expression sag for a second and some well-meaning chump will enthuse "Cheer up, it may never happen" or "Look on the bright side". But new research shows that just because you smile doesn't mean you're a better worker.

.... bit of a frowner can make you more efficient at your job.

"When people are in a negative mood, their thinking tends to be more analytical, detailed and systematic," says psychologist Dr Rob Briner of Birkbeck College, London.

"In evolutionary terms, that makes sense because negative feelings may mean danger and so it is worth being extra clear and focused.

"When ...

.... black jokes or working on their favourite hobby.

The different ways men and women deal with their moods are part of a fascinating research program being carried out by Dr Robert Thayer at California State University.

"One of our rather surprising findings is that men are rather better at changing their moods than women," Dr Thayer said.

"And generally, they use rather ...

Mood swings may not be as unpredictable as the weather - and much easier to forecast. By Jerome Burne

Most of us regard our moods as being rather like the weather - it is something that colours the whole day, comes from somewhere else and over which we have little control. Not that there isn't a range of folk remedies for dealing with a bad one: "Just snap out of it. Have a good cry. Talk to a friend - a problem shared is a problem halved. Pamper yourself." And then there is what most of us actually do - reach for the bottle or the coffee pot, swallow platefuls of cakes and ice cream, light up a fag or sit in a darkened room and wail.

Trouble is, the latest American research reveals that all these favourite mood-changing ploys are very ineffective. Robert Thayer, professor of psychology at California State University in Long Beach, is one of the world's leading researchers into moods and his latest book puts forward a new theory about what to do to change them and why. There are a ...

.... getting drunk

crying it out

talking it through with a friend

smoking

Nervous behaviour such as fidgeting or pacing

"The Origin of Everyday Moods: Managing Energy, Tension and Stress" by Robert E Thayer (Oxford University Press).

(CONTINUED)

[Page Number 66438]

.... Industrial Hygiene Association Conference, Portland, Oregon, May 29, 1981.

Dear, Terrence A., "Noise Criteria Regarding Risk and Prevention of Hearing Injury in Industry," Ch. 18 in Occupational Hearing Loss, ed. Robert Thayer Sataloff and Joseph Sataloff, Marcel Dekker, Inc., New York, NY, pp. 485-507, 1987.

Driscoll, Dennis P., and Jeffrey C. Morrill, "A Position Paper on a Recommended Criterion for Recording Occupational ...

.... 1966.

Kryter, K.D., "Damage Risk from Exposure to Noise," Ch. Five in The Effects of Noise on Man, Academic Press, Inc., New York, NY, pp. 139-205, 1970.

Kryter, K.D., "Physiological, Psychological, and Social Effects of Noise," National Aeronautics and Space Administration (NASA), NASA Reference Publication 1115, N84-29465, pp. 175-341, 1984.

Lancaster, G.K., "Personal Noise Exposure," Colliery Guardian, 234(5):213-216, March 1986.

Lempert, ...

It's one of those days.

A friend phones to let you know some gossip involving you is making the rounds. Your boss doesn't even mention the project that you turned in early, the one you stayed late to complete. That night, your son informs you he needs to bring a pirate uniform to school tomorrow for his role in a classroom play.

.... Although we're more likely to think of moods in the negative, for most of us, good moods predominate.

"The causes of good and bad moods tends to be different," says Robert Thayer, professor of psychology at California State University at Long Beach and author of "The Origin of Everyday Moods" (Oxford University Press, 1996).

"With bad moods, we perceive a problem and depress our mood. Good moods are more related to natural ...

.... affects mood.

"What we eat can have a big effect on reducing our level of energy, which can result in more fatigue, less motivation," says Larry Christensen, chairman of the psychology department at the University of South Alabama and a researcher on behavior and nutrition.

His research has shown that depression can be lessened or eliminated in some people when caffeine ...

.... determine our basic level of happiness. The set points are largely genetic.

Though we may experience great joy or sorrow, we soon return to our predetermined happiness levels, according to psychology professors David Lykken and Auke Tellegen.

Despite the genetic framework, small pleasures can induce happiness, says Lykken.

"My advice is to pay more attention to the day-to-day things that make ...

I GREW UP WITH THE IDEA THAT THE WORLD'S HEALTH PROBLEMS HAD BEEN LARGELY CONQUERED. Through the combined efforts of sanitation, nutrition, and immunization, it was explained, modern medical science was making the world a healthy place to live. Somewhere in the not too distant future, disease would be eliminated altogether. National Geographic and Life documented the exploits of brave jungle doctors, fighting on the frontiers of the war on disease, intent on eradicating every last infectious microbe. Out of this grew the prevailing view that disease was the enemy, lurking somewhere "out there," a constant threat until conquered by necessarily militant medical methods.

.... a much slower pace. Even "healthy" people who consistently get less than seven hours sleep are three times as susceptible to illness as those who sleep eight hours or more.

PSYCHOLOGICAL SABOTAGE

The mind's impact on the immune system may not be as obvious as that of relaxation and sleep but it is equally important. One of the most dramatic demonstrations ...

.... body-mind manages mood have become much clearer, and not surprisingly, the operation of these mechanisms has a direct relationship to mental fitness.

In his book, The Origin of Everyday Moods, Robert Thayer, Ph.D., describes his findings from over 20 years of research into the physiological basis of moods. He sees mood as a direct result of the balance between our level of ...

.... fitness holds out hope for even those with the most seriously impacted immune systems. In a new study conducted by Gary Schummer of the Pacific Center for Aids Research in Long Beach, 40 HIV patients were enlisted in a controlled study using brainwave biofeedback (neurofeedback) to enhance restful, slow wave rhythms in the alpha and theta range (paralleling the work of the ...

You snap at your boyfriend when he leaves globs of toothpaste in the sink, scream invectives when a car cuts in front of you on the freeway. The prospect of finishing that report your boss expects by Friday leaves you in a complete panic. Actually, the thought of doing anything, even laundry, seems overwhelming. You're no stranger to stress--and since it is in your life, we want to help. Next time you're feeling a bit too tightly wound, try one of these simple, expert-recommended stress stoppers.

Don't Forget to Breathe

.... as yoga or tai chi, with those of fitness walking and found that both types of activity relieved anxiety.

Tune In to Some Soothing Sounds

According to a study by Robert Thayer, professor of psychology at California State University at Long Beach and author of The Origin of Everyday Moods, listening to music is second to exercise as a successful strategy for raising energy and reducing tension as well as for improving ...

.... remind yourself of a recent achievement and compliment yourself out loud.

Don't Dive for the Phone

Let the telephone ring at least twice before you pick up the receiver, recommends psychologist Ronald G. Nathan, author of The Doctor's Guide to Instant Stress Relief. When you do answer, take a deep breath, and as you exhale, imagine that you're a Raggedy Ann ....

.... eyes, and imagine a soft, fluffy cloud taking you up in the air. "Experience the cloud gently cushioning you as you move along," suggests stress expert Larry Kubiak, director of psychological services for Tallahassee Memorial Hospital's Psychiatric Center. "Look down and see the earth below. Hear the whooshing noise as you sail along. Experience the cool moistness of your surroundings. The ....

.... senses you engage, the less stressed you'll feel."

Get a Good Set of Balls

The Chinese roll jade balls around in their palms to alleviate stress. According to Arlington, Texas, psychologist James Campbell Quick, this exercise works by reminding you that you're uptight and need to release tension. You can order a set of balls through a health-oriented catalog.

Practice Freeze-Frame

....

.... wonderful precursor to sex--another fabulous stress reducer!

And Speaking of Sex. . .

Many women claim that acting out fantasies of sexual submission is, surprisingly, relating. Roy Baumeister, professor of psychology at Case Western Reserve University in Cleveland, reports that women and men are able to take a vacation from their everyday selves when they participate in scenarios of bondage and ...

Oprah Winfrey refers to herself as "Miss Low-Fat." But her weight did not drop just because she reduced the amount of fat in her diet. In order to shed pounds and maintain a healthier lifestyle, Winfrey adopted an exercise program. "To lose weight, I need to run five miles at an eight-minute pace," she says. In addition to her daily run, Winfrey lifts weights three days per week. She has found what many health conscious people know--exercise is critical for losing and managing weight.

Although many find the initial idea of regular exercise a major hurdle to overcome, the effort is worthwhile. Study after study reveals exercise has tremendous benefits. Not only is a daily dose of exercise good for the body, but it is a boost for the mind and spirit as well. Here are some great reasons to maintain an exercise program.

.... workout. Mother Nature has so much to offer."

5. Exercise relieves PMS.

Researchers from George Washington University, Washington, D.C. investigated the impact of a 14-week aerobic training program on the psychological symptoms of PMS, specifically depression and anxiety. An exercise group met three times a week for 45 minutes of aerobic exercise. A control group continued with their usual activities which ....

.... and you're late for an important meeting. You can feel yourself become anxious and agitated. The quickest way to rebound is to take a simple stroll. That's the conclusion of Robert Thayer, Ph.D., a psychologist at California State University, Long Beach who conducted studies over seven years. His research shows a 10 minute walk can boost mood more quickly and longer than two of the most common "quick fixes"--candy and cigarettes. ...

After the birth of her second child, Ruth Artz had added 50 pounds to her petite, 5-foot-1-inch frame.

Her friend urged her to skip aerobics and take up walking to shed the extra weight.

.... -- Walking is a mood elevator. Just 10 minutes of brisk walking is enough to boost your mood and energy level for 1 to 2 hours, according to research by Robert Thayer, a psychology professor at California State University, Long Beach.

Walking's relief of tension and anxiety has been equated to the effects of Valium.

-- Walking burns calories more effectively than running. One hour of brisk walking, about five miles, ...

BUCK UP

Money Troubles: Legal Strategies to Cope With Your Debts, by Robin Leonard (Nolo Press paperback, $19.95)

.... bit too hard, some will produce anger. Whether that's better than being ignored is up to you.

LOOKIN' UP

The Origin of Everyday Moods: Managing Energy, Tension and Stress, by Robert E. Thayer, Ph.D. (Oxford hardcover, $24)

"Are personal problems as fleeting as our moods?" asks this California psychology professor. His answer is a qualified yes. If your energy level (which corresponds to mood) is low when you contemplate a problem, it may appear insurmountable. But the same situation ...

After the birth of her second child, Ruth Artz had added 50 pounds to her petite, 5-foot-1-inch frame.

Her friend urged her to skip aerobics and take up walking to shed the extra weight.

.... immunity.

Walking is a mood elevator. Just 10 minutes of brisk walking is enough to boost your mood and energy level for 1 to 2 hours, according to research by Robert Thayer, a psychology professor at California State University, Long Beach.

LET'S JUST SAY THAT TODAY HAS NOT been my best day. The baby's cries woke me early, and though I managed to get through breakfast without dumping my Cheerios on the floor, by 9:00 A.M. I was in high dudgeon. Already, I'd run through a list of my husband's sins. (flow dare he buy a supply of diapers to cover us while he's away on business] Is he implying I can't handle that myself,?) I'd also begun cataloging my best friend's faults (She said she'd call me back last night--so where is she?) and started to work up a lather about all the things I had to do today. "Hello]" I barked into the phone when my husband called to check in "Jeez, what's eating you?" he asked. "Nothing," I muttered. "I'm just in a bad mood."

.... or anxiety--emotions that can serve a useful purpose. "Moods are nature's way of making you realize something is wrong and needs to be fixed," explains Michael Cunningham, Ph.D., professor of psychology at the University of Louisville. "Anger can prime you to action, while anxiety can be a rehearsal for danger, giving you a chance to figure out how to act should an emergency actually arise."

Still, the ordinary, low-level bad mood may be nothing more than "tense tiredness--low energy with high tension," according to Robert E. Thayer, Ph.D., professor of psychology at California State University at Long Beach and author of The Origin of Everyday Moods. This kind of mood may also be an indication that something needs fixing, but exactly what can be maddeningly difficult to uncover.

....

.... away in the spring, when the days get longer.

Research suggests that high levels of sugar and caffeine can also affect mood. According to Larry Christensen, Ph.D., chairman of the psychology department at the University of South Alabama, loading up on sweets makes some people feel sluggish and fatigued. And caffeine, which we normally think of as a stimulant, can sometimes ...

.... and down, get moving. "People who are physically active tend to be less moody in the first place," Cunningham says. "Physiologically, increasing physical exertion clears away feelings of lethargy. And psychologically, exercise lets you feel in control."

* Try faking it. "Sometimes if you pretend to be in a good mood, you can actually fool yourself into one," says Cunningham.

Recently, ...

.... with relationships and personal interactions--which are hard to control.

A more striking difference between the sexes, according to a 1994 study of more than 300 men and women done by Robert E. Thayer, Ph.D., at California State University at Long Beach, is in the way they handle their moods. Men are more likely than women to turn to drugs and alcohol, while women ruminate more than men. Women also tend to ...

I had four cups of coffee this morning, and I still can't keep my eyes open," says one woman. "I'm operating on five hours of sleep," gripes her friend. I'd kill for a nap!

Who doesn't yawn in commiseration? Americans make a staggering 500 million visits to their doctors every year to complain about fatigue, according to Ronald L. Hoffman, M.D., author of Tired All the Time. Nearly half of 3,000 working adults polled in a Families and Work Institute survey say they're usually sluggish upon waking and wiped out by the end of the day.

.... and hand-deliver that memo: With every five- to 15-minute burst of exercise, you get an energy lift that lasts up to two hours, according to a California State University at Long Beach study. "Metabolism and blood sugar both yet a lift," says researcher Robert Thayer, Ph.D. More vigorous and extended aerobic workouts (such as swimming or jogging for 30 minutes) can have a "rebound" effect, revitalizing you hours later rather than immediately. Done regularly, exercise ...

.... on automatic pilot. Behaving like a creature of habit can lead to a perennial energy crisis because without change, we fail to feel challenged, according to Mihaly Csikszentmihalyi, Ph.D., a psychologist at the University of Chicago and author of Flow: The Psychology of Optimal Experience. Alter a feature of a too-familiar activity: Have your kids race to see who can get dressed first in the morning. Take a different route to or ...

It's the best way to get rid of a bad mood, says psychologist Robert Thayer of California State University in Long Beach. Unfortunately, he says, many people think of exercise as too time-consuming or difficult. As a result, women are more likely to grab a candy bar, watch television, or go shopping. Men have even worse habits: Some will immerse themselves in a hobby, but a majority will turn to drugs or alcohol. Thayer points out that even a brisk 10-minute walk will improve your mood because it increases energy by revving up the cardiovascular and respiratory systems.

What are Jocelyn Hong and Dolores Parker doing at 6:30 a.m. out on the Mall?

What's Max Hellmann up to, an hour later, along the canal in Georgetown?

.... need of some positive PR. Modern times have made white bread and motorcars the norm, but the body's needs aren't changed by technology.

Nor are the needs of the spirit. Robert E. Thayer, a professor of psychology at California State University, Long Beach, and his colleagues have done several studies comparing differing methods of improving one's mood. "We found that exercise was the best way of changing a bad mood," he says, and ...

/ADVANCE/ NEW YORK, March 6 /PRNewswire/ -- To escape a rotten mood, men typically turn to a hobby or alcohol while women more often turn to food, reveals a study by a California State University psychologist.

Exercise, however, is actually the best way to brighten one's outlook, the research finds. Listening to music and reaching out to someone else rank second and third.

"Just a 10-minute brisk walk will give you one hour of increased energy and reduced tension," says Robert E. Thayer, Ph.D. in the current (March) issue of NEW CHOICES for Retirement Living magazine. "You can try your old methods, but observe carefully whether they really work or not. Then do ...

LUMPY, BUMPY AND FLUFFY: IT'S THE MOON, REALLY CLOSE UP

SAN FRANCISCO - A new view from the low-budget Clementine spacecraft reveals the moon is much brighter, bumpier and fluffier than scientists had imagined.

.... run and a soothing session of Mozart.

Exercise is the single best method of exorcising a bad mood, according to an article in the current Journal of Personality and Social Psychology. It is also a method more frequently employed by men than by women, the study says.

A group of California researchers led by psychologist Robert Thayer studied 68 women and 34 men who ranged in age from 18 to 88 years. The subjects responded to questions about mood changes.

Exercise was rated the most effective way ...

Free eye examinations will be given to low-income workers and their families early in the new year through a program offered by the California Optometric Association and California Optical Laboratories Association.

Part of the national VISION USA program, the effort will match patients with participating optometrists who have agreed to provide free exams.

.... soaring? Try these techniques for relief:

1. Make time for a brief, brisk walk. It will give you a more soothing effect than candy or a jolt of java, said Robert Thayer, a professor of psychology at California State University at Long Beach. Thayer, who is featured in this month's Glamour magazine for a study on the topic, says food and drink can induce a tension backlash.

2. Don't isolate yourself. "Research shows ...

PERSONAL CHANGES Doug VanHattum was promoted to vice president and general manager at AMR Combs' Grand Rapids facility. Ernest L. Young was named systems sales manager at Rapistan Demag Corp. Mark A. Scheffers was promoted to assistant vice president, commercial loan officer of Old Kent Bank-Southwest. At Old Kent Financial Corp., Donald L. VanDine was named assistant vice president in corporate banking, metropolitan; Daniel J. Statsick was appointed assistant vice president and personal trust administrator; and Pamela S. Farran was named accounting officer in corporate accounting. Joel Kremke was promoted to marketing manager of Sierra Consultants Ltd.; Chris Lund and Chris Piotrowicz were named senior consultants. Kashaka Kikelomo has joined Project Rehab as coordinator of the Neighborhood Service Center. Howard Lemmen was promoted to production manager/glass products at Gentex Corp., in Zeeland. T.

.... the agents advisory council of Citizens Insurance Co. of America. Joseph Horak, of the Pine Rest Zeeland Clinic, was named president-elect of the Michigan Association for Marriage and Family Therapy. Robert H. Thayer, president of Goodwill Industries of Greater Grand Rapids, was elected president of the Michigan Association of Rehabilitation Organizations. V. Harry Adrounie, of Hastings, and retired dean of Western Michigan University's ...

.... Asphalt Paving Association.

BUSINESS NOTES David Mazur, diplomate in psychiatry; Dorothy Mazur, board certified diplomate in clinical social work; Marge Penning, speech-language pathologist and reading specialist; and George Pommer, licensed psychologist, have moved their practice to 833 Kenmoor Ave. SE. The law offices of Day & Sawdey has moved to new offices at 200 Monroe Ave. NW (Old Kent Bank Center), ...

In the ongoing rivalry between morning people and night owls, it looks like the a.m.'s may have an edge.

A new Gallup poll of 502 adults finds 56% say they are morning people - and another 25% would like to be.

.... people: (45% vs. 37%.) That doesn't mean night people are sluggards: Self-described owls include President Clinton, Fidel Castro and rapper Queen Latifah.

Varying peak energy levels are due to little-understood psychological and "biochemical underpinnings," says researcher Robert Thayer, California State University.

And the morning vs. night designation is too simplistic.

His guess: only about 25% are strong morning people.

He says young adults who "think it is socially ...

Special to The Journal

IF YOUR New Year's resolve is crumbling and you find yourself reaching for candy or cigarets, take a walk instead.

"Our research shows that a brisk, 10-minute walk significantly reduces the urge to smoke and snack," says psychologist Robert Thayer, of California State University at Long Beach. Walking helps fight these urges, he says, partly because physical activity elevates mood.

"A 10-minute walk results in an hour of increased energy," says Thayer, who encourages students to take ...

.... of those who join an exercise program drop out during the first three to six months a "relapse curve" similar to the one seen in alcohol and drug addictions, says psychologist Bess Marcus of Miriam Hospital in Providence, R.I.

One reason for this high drop- out rate is failing to recognize that people go through five "stages of change," she says, ...

If your New Year's resolve is crumbling and you find yourself reaching for candy or cigarettes, take a walk instead.

"Our research shows that a brisk, 10-minute walk significantly reduces the urge to smoke and snack," says psychologist Robert Thayer of California State Long Beach. Walking helps fight these urges, he says, partly because physical activity elevates mood.

.... who do join an exercise program drop out during the first three to six months - a "relapse curve" similar to the one seen in alcohol and drug addictions, notes psychologist Bess Marcus of the Miriam Hospital in Providence, R. I.

One reason for this high drop-out rate is failing to recognize that people go through five "stages of change," she ...

Asian spice seed has cavity-fighting power

The battle against cavities has a new friend, says the Academy of General Dentistry.

.... as that pick-me-up quickly wears off, the unhealthy consequences remain. Instead of smoking or eating, you may wish to try 10 minutes of walking.

Researchers at the University of California, Long Beach recently found that brisk jaunts can stave off smoke and food cravings.

Sixteen smokers and 18 snackers kept track of their urges while either taking regular 10-minute brisk walks or ...

.... who walked were able to go longer between smokes or snacks, compared with those who remained inactive.

"Exercise clearly reduced the urge for these unhealthy substances," said study author Dr. Robert E. Thayer. "When people look for something to pick up their moods, they may be able to substitute a walk for a cupcake or cigarette."

Blinking may signal disease

If an older ...

As Americans gather today to exchange presents, worship, sing, make toasts, and watch yule logs crackle and burn, the Christmas spirit is likely to be one of hope - despite 1992's ample servings of doom and gloom.

The Christmas message of God-given hope in a troubled world, a bright star in the dark night, is not the only reason.

.... largest turnout on Christmas Eve.

Despite the cheerful emotions of the season, there are always some who feel left out, or are reminded of their distress, Father Adams said. Some psychologists have warned of holiday-season depression, as well as the mental trauma to children who learn Santa Claus isn't real.

And watch out for exhaustion, said Robert Thayer, a psychologist at California State University in Long Beach.

"Tiredness, sleeplessness, stress tend to lower optimism," said Mr. Thayer, who has studied the effect. "People doing a lot of shopping and running around can get frazzled. And that lowers ....

.... outlook.

"The ability of the mind to construe benefit from tragedy and to prevent a person from becoming overwhelmed by the stress and pain of life is a remarkable achievement," psychologist Shelley E. Taylor said in her study of "positive illusions."

Optimism about one's future, even when unprovable, is a sign of good mental health, said Ms. Taylor, a professor at ...

Whether you call them blahs, the blues, anxiety, jitters, or bad moods, they catch up with most people from time to time. But virtually everyone can learn to short-circuit the negative thoughts that feed bad moods and master the skills that vanquish them, according to American Health magazine.

Many bad moods have physical roots. While illness and poor diet can be factors, fatigue is usually the prime culprit.

Robert E. Thayer, a California State University psychologist, has found that drooping moods accompany not only a lack of sleep, but also the normal energy lows that most people experience in the midafternoon and evening. "Problems look more ...

.... in one's life appear greatest at these times," he says.

If you're plagued by frequent bad moods, give some thought to what's going on in your life, suggests Dartmouth College psychologist William N. Morris. A fight with a friend or a move to a new town can drain you, especially when your financial resources are low.

The best strategy for mood ...

Want a cigarette or a snack? Take a hike instead.

A California State University psychologist said a brisk five-minute walk can satisfy the urge and make it easier to postpone the next indulgence in a bad habit. Robert E. Thayer told the American Psychological Association he thinks a major reason people smoke, snack or have a cup of coffee is to boost their energy.

WASHINGTON, D.C. Feeling low? Grab a candy bar for quick energy, right?

Many of us self-medicate with food this way, using a quick hit of junk food or caffeine to lift our spirits when life is going downhill.

It works, but only temporarily, said psychologist Larry Christensen of Texas A & M University.

This isn't exactly news to those of us interested in nutrition. Simple carbohydrates (the kind, such as sugar, that break down quickly ...

.... in the war of nerves called modern life. But scientific data have been lacking until Christensen's research.

Instead of racing for the candy machine, try a brisk 10-minute walk, said Robert E. Thayer, a professor of psychology at California State University in Long Beach. He and Christensen spoke about mood regulation through food and exercise at the American Psychological Association convention last week. 8/16

About that candy bar: The smart thing to do, especially if you are chronically depressed, is to swear off sugar and caffeine completely, Christensen's research ...

Following are other reports at the American Psychological Association convention:

Want a cigarette or a snack? Take a hike instead.

A California State University psychologist said a brisk five-minute walk can satisfy the urge and make it easier to postpone the next indulgence in a habit.

In an experiment reported by Robert Thayer, smokers were urged to take a brisk walk instead of a cigarette.

They reported a reduced urge to smoke and were able to double the time before they couldn't resist ...

You can drive at 16, vote at 18 and drink at 21.

But your personality doesn't mature and stabilize until you're close to 30, psychologists say.

After studying thousands of people of all ages, government researchers reported Monday that psychologists should regard age 30 as the point of full maturity in personality.

After 30, there is a remarkable stability in one's characteristics, said Paul T. Costa Jr. of the Gerontology ...

.... a personality change," he said.

From age 30 on, he said, if you want to change, you really have to work at it.

Costa reported the findings at the American Psychological Association conference in Washington, which ends tonight.

Another tantalizing tidbit from the Institute of Health: The changes of the middle years - traumas supposed to hit around age 40 - ...

.... quit smoking or snacking on candy bars, strap on your tennies and take a hike.

Even a brisk five-minute walk will do, according to research from California State University in Long Beach.

In two recent experiments, the time between cigarettes and snacks doubled for those who tried walking, psychologist Robert Thayer reports.

Ten minutes of brisk walking produced two hours of enhanced energy and an hour of reduced tension. The walkers found a side-benefit: Their mood improved. Kick sugar; cheer up

Some patients suffering from major depression quickly snap out of it if they change their diet, according to psychologist Larry Christensen.

In clinical studies with nearly 100 patients, he found one-third to one-half got significantly better within days after cutting out sugar or caffeine.

If they weren't better within ...

Following are other reports over the weekend at the American Psychological Association convention here:

Want a cigarette or a snack? Take a hike instead.

A California State University psychologist said a brisk five-minute walk can satisfy the urge and make it easier to postpone the next indulgence in a bad habit. Robert E. Thayer said he thinks a major reason people smoke, snack or have a cup of caffeine is to boost their energy and their mood - known effects of moderate exercise.

In ...

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.... the single most successful strategy people use to cheer themselves up, according to an article in New Choices magazine.

A study of more than 300 adults by California State University psychologist Robert E. Thayer revealed that people elevated their moods in various ways. In order of success they are:

*Exercise. A brisk, 10- minute walk clears out cobwebs.

*Listening to music. Classical, pop, jazz, ...

/ADVANCE/ NEW YORK, July 1 /PRNewswire/ -- Exercise is the single most successful strategy people use to cheer themselves up, according to a California State University psychologist's study.

Robert E. Thayer, Ph.D., asked more than 300 adults how they cheer themselves up when they feel low. The current (July/August) issue of "NEW CHOICES For Retirement Living" magazine reports that their strategies fell into six categories. Here, in order of success, is what they did:

SYDNEY clinical psychologists Ms Susan Tanner and Ms Jillian Ball write in Beating the Blues (Doubleday, 1989) that "at any one time, one in five Australian adults is feeling down and one in 10 is showing more significant signs of depression. In fact, depression has been described as the common cold of the psyche".

How do we "bust the blues"? Some suggestions are given in the March issue of American Health. A health writer, Ms Susan Chollar, interviewed American specialists to learn what they do to overcome their own depression.

.... that comes to mind when you are feeling down, but a strong dose of belly laughter is a great prescription for beating the blues.

2. A glass of milk. A psychologist at Texas A&M University, Dr Larry Christensen, claims that if your favourite comfort food is a chocolate bar aimed at producing a quick mood high, reconsider and reach instead for ...

.... total amount of light exposure, particularly in the early morning and late afternoons ... Artificial light helps too - the brighter the better".

4. A special creation. A Stanford University psychologist, Ms Susan Nolen-Hocksema, says that when she feels down, she pulls out a magazine containing recipes and whips up an elaborate pasta dish. The creative process lifts her mood.

5. ...

.... release of tension is not only pleasurable but also relaxing."

6. Smell the flowers. Scents can be potent memory stimulants, and they may even evoke higher moods as well. A psychologist at the Rensselaer Polytechnic Institute at Troy, New York, Dr Robert Baron, found that his subjects behave more co-operatively in rooms filled with air fresheners.

7. Watching fish. Dr Robert ...

.... - natural painkillers thought to produce feelings of well-being and euphoria".

9. A flight of stairs. If you are in a situation where even a few minutes'break is impossible, a psychologist at the California State University, Long Beach, Dr Robert Thayer, suggests you climb stairs, arguing that "even a short walk lifts your mood".

10. Mood music. Music is used in many hospitals as an effective tranquilliser. Perhaps this is because ...

Why has walking become so popular that people will turn out to a seminar to learn more about it?

Dr. Fred Stutman, M.D., the author of several walking books (The Doctor's Walking Book, Ballantine Books, 1980 and Diet Walk, Medical Manor Books 1983) explains that, "walking isn't just for older folks, or mothers with babies in strollers. It's the perfect exercise for anyone who wants to live a healthy life, develop physical fitness, maintain proper body weight and reduce stress."

... toward the production of critical muscle mass.

Walking helps relieve everyday stress

Mental health workers are beginning to recognize the value of the "good feeling" that comes with walking.

Dr. Robert Thayer, a professor of psychology at California State University and author of The Biopsychology Of Mood And Arousal (Oxford University Press, 1989) explains that "my latest findings indicate that brisk walking increase people's feelings of ...

..................... Women outdo men in some exercise activities .....................

Women, traditionally referred to as the ``weaker sex,`` are keeping up with - and in some cases passing - their male counterparts in exercise.

.... them, the Reebok Information Bureau thinks that a brisk 10-minute walk is even better as an energy booster.

According to a report in ``Your Health and Fitness,`` California State University psychologist Robert Thayer had 18 students keep a record of their fatigue, energy and tension levels during a 12-day period. When they were fatigued, they either walked or ate candy. The students reported ...

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Feeling tired at work one afternoon, Gary takes a 10-minute break and heads to the snack bar for his favorite candy bar. The snack does provide a pickup, but he may well have been better off walking to the snack bar and back - without getting the candy bar.

So concludes psychologist Robert Thayer, from California State University, Long Beach, who compared the effects of a rapid 10-minute walk to those of eating a candy bar. On 12 different days, 18 college students rated their levels of energy, tension and fatigue. After taking a walk, or munching a snack, the students again rated their energy tension and tiredness 20 minutes, one hour and two hours later.

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.... feel the same after moderate exercise, according to a new study. In some cases, these feelings of well-being will last much longer than those you get from your sugar fix.

Robert E. Thayer, PhD, a biological psychologist at the University of California at Long Beach, researched the differences between sugar and exercise and their effects on mood. Over a three-week period, 18 subjects regularly drew lots to see whether they would eat a candy bar ...

Walkers are fast overtaking joggers in the race for better health, a new study shows.

The popularity of walking grew 28 percent last year; jogging dropped 12 percent. The total numbers: About 53 million exercise walkers vs. 23 million joggers.

.... recent studies have shown a vigorous walking program can help us live seven to 10 years longer. A brisk 10-minute walk can improve our mood and raise energy levels, says psychologist Robert Thayer of the University of California at Long Beach.

The walking boom also has fueled the sporting goods industry. About $368 million was spent on shoes designed for exercise walking in 1986.

NEW YORK -- Psychologist Robert Thayer found the students felt much greater energy and less fatigue after the walk than after the snack. This held true whether it was 20 minutes, one hour or two hours afterward.

Although the majority of students felt an increase in energy for at least 20 minutes after snacking, the pickup was short-lived.

ASSOCIATED PRESS

For an instant energy boost, it may be better to take a short walk than munch on a sugar-laden candy bar, according to a newly published report.

.... college students rated their levels of energy, tension and fatigue after taking a rapid 10-minute walk or eating a candy bar, according to a story in the May issue of Psychology Today.

Psychologist Robert Thayer found that the students felt much greater energy and less fatigue after the walk than after the snack. That held true whether it was 20 minutes, one hour or two ...

.... 20 minutes after snacking, the pickup was short-lived and showed a marked decrease within two hours. Tension generally increased after snacking and decreased after a 10-minute walk.

Thayer said in Psychology Today that those findings may help people reassess their attitudes about snacking on sugar, despite the multitude of candy commercials promising quick energy.

"It may be commonly known that sugar ...