| You can remove your email by clicking unsubscribe at any time, or simply reply back to this email asking to be removed. Here's Today's Tip... How to deal. We all have times -- hours, days, weeks, months and even years -- when we feel stressed out and overwhelmed with all the work we have yet to do. It's an inescapable feeling. It's distracting, and it can make us irritable. Our thoughts are riddled with anxiousness, and our stress-ridden thoughts and emotions nag us throughout the day. We have so many things to do, and before we can even check something off the list, someone comes to us with another request. The pressure is intense and overwhelming -- even if a good chunk of it is self-inflicted. But here's what you need to know: You cannot do it all. You have to learn to say no and to let some things go. You're not the best, most complete version of you when your plate is overfull. So, unless you want your physical and mental health to hit rock bottom…unless you want to sacrifice the most important relationships in your life…unless you want your stress to continue to skyrocket…you must start doing three key things… 1. If you could wipe the slate completely clean, what would you put back on your plate? Take a step back and take an honest look what you have on your plate. Evaluate what's there and why. What would you do if your schedule was empty? What would you choose to put on your plate if you could wipe it clean? Once you figure that out, you understand your values and priorities. In other words, you know what belongs on your plate. Now, when invitations, activities, requests, tasks, etc., pop up, you can ask, "Is this one of the things that I would choose to put on my plate?" 2. Learn to say "NO" when you don't want something new on your plate... Being a "Yes Man" certainly has a time and a place, but when you say yes to everything, you put yourself on the fast track to being miserable. Learn to set boundaries and stop saying yes when you want to say no. If you always say yes, people will take advantage of you. We know it's hard to say no. But you must. The alternative is that you're going to do a half-hearted job begrudgingly, be stressed beyond belief and feel like you're stuck in a vicious cycle of failure and frustration. The thing that keeps most of us in the debilitating cycle of feeling overwhelmed is the fantasy that we can be everything to everyone, be everywhere all at once, and be a hero on all fronts. You're either going to do a few things well or do everything poorly. 3. Focus on no more than three core things every day... In an ideal world, you'd only have to focus and complete one thing well for an extended period of time. (Yes, multitasking is a myth, at least when it comes to cognitively demanding tasks.) We understand that's not the way life works, though. The good news is that most people can do two or three things well every day. Wake up every morning and figure out what the most important two or three things are for the day and cut out the rest. Better yet, figure out what your top priorities are the night before. Attack your priorities ruthlessly. And when something else comes up (because it will), say no. Say that you want to help but your plate is full. You wouldn't be able to serve as well as your standards demand. Do this and you will notice a difference. Life isn't really that complicated; we are. Dealing With Stiff Joints... Brace yourself... because you may end up throwing out a lot of the food in your fridge after you finish reading today's email. You see, Maryland physician Dr. Brian Paris says many so-called "health foods" are actually the cause of sore, stiff joints that make you feel miserable. "If you're in constant, chronic, excruciating agony and don't feel well, it has to do with what you're eating... and just as important... what you're not eating but should eat," says Dr. Paris. Dr. Paris found certain foods marketed as being healthy… ...actually contain a toxic nutrient your immune system sees as the enemy. So, every time you take a bite of one of these foods... your immune system unleashes its "army" to attack this nutrient. And since this nutrient enters your bloodstream once it's digested... your immune system starts attacking even healthy tissue and organs... causing burning in your joints and muscles. Dr. Paris explains, "Most of my patients assume their joint issues are a normal part of the aging process. They have no idea eating the wrong foods can cause joint problems." The good news is... this problem is EASY to fix. "You don't have to completely change your diet. Just eliminating these 5 foods from your diet - including a certain kind of vegetable - will do wonders to your life," he says. In his entire 20-year career as a doctor, Dr. Paris has found eliminating these 5 foods to be the most powerful drug-free defense against joint problems. So far, he's helped thousands of people at his private clinic... including some very famous celebrities and NFL athletes. Now, he's put his list of the 5 worst foods (and every other trick he's learned in 20 years) into a free video available to the public.. So far, hundreds of thousands of Americans are feeling much better after following the advice in this video… which is probably why it's going viral on Facebook. You can watch it for free for the rest of the day (and be sure to share with any friends or loved ones who might need to see this). Click the link below to start watching now: ⇒ The 5 WORST Foods For Your Joints (Cause Burning & Aching) 
To getting the facts, Change That Up Change That Up was founded to help replace old habits with positive, healthy habits. It is our core belief that you have the power to #changethatup when we're stuck in rut. You can do this by using our powerful daily insights delivered to your inbox. We all grew up on the typical standard American diet. We followed the patterns and behaviors that we learned from everyone around us. When we all first started growing up and becoming adults, we started living a work life behind the desk. We got busy with life. We almost all fell out of any good habits that we had while growing up (this almost always happened unless you grew up in a home that taught good nutrition and healthy habits). As any adult in their 40s and 50s can relate, you feel a great amount of joy when you see your healthy habits create a life of freedom and happiness.
Through all the years of frustration, we eventually figured out that developing healthy habits requires surrounding yourself with positive influences that embody how you want to live. Here at Change That Up (with some help from our favorite health experts and practitioners along the way) we've developed a trusted newsletter that has helped thousands of men and women become better at living healthy, one positive change at a time. We give extra time and attention to break down big ideas into simplified, bite-sized insights for daily improvement.
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