As a business and health coach, I hear daily from my clients that they "feel beaten up" from this long winter. Women in business, particularly, bear the brunt of the stress this winter as they are more likely the ones juggling kids, elder parents and cranky associates. (Women are in the majority of middle management positions). The fact is if you don't take care of yourself who will? An unhealthy woman is an unhappy woman and if that describes you read on.

Most of us rely on warm comfort food in the winter. The thought of beautiful, fresh, crunchy vegetables creeps back slowly sometime after Easter and the crocuses have bloomed. The fact is our bodies need vegetables even more during the winter to help relieve the stress we are all dealing with during this cold, miserably long winter. The more vibrant the colors of your vegetables the more antioxidants they offer. So, treat yourself to some fresh beets, yellow, red and purple; several stalks of asparagus - just coming into season; a bunch of carrots steamed fresh with peas picked from their pods; and round off your plate with fresh baby spinach leaves with a medley of fresh mushrooms. I promise that a meal like this, with or without a small portion of protein (perhaps 4 ounces of chicken or fish) will make you feel better than you have all winter. Lighter food with a lot of fiber will fill you up and give you more energy. If you really want a boost of energy, jump on the juicing bandwagon for at least one meal a day, and watch the change in your mood, weight, and enthusiasm for life. Just because it is cold outside doesn't mean you can't eat like you live in the tropics. Try it. You'll like it.

My women in business clients hear me talk about exercise regularly. I've made exercise a part of my day since my only child, 37 years old, was born. I am well aware that your life is full enough already and most days you feel as though brushing your teeth takes too much time out of your day. But, take it from me; exercise of any kind will boost your efficiency. The excuses I hear are: "I can't in the morning as I get the kids ready and then need to leave for work right after I put them on the bus." Or, "I can't at the end of the day because I pick the kids up and need to get dinner ready, monitor the homework, and get all the household chores accomplished so I can start the whole routine over the next day." And, "I can't during my work day as I would have to break away from the office, workout, shower, do my makeup and hair and get back to work in less than an hour...it just isn't worth the stress." It is amazing how people find time in life for the things they want to do. For example: they find time to go shopping, get a manicure (and pedicure), have drinks with friends, and some even find time to have affairs. (Did I actually say that? Yes, I did!) None of the previous mentioned activities will do as much for you as exercise. The most successful women in business I know have a regular exercise routine. Lucy Ball is quoted to have said, "If you want something done, ask a busy person to do it. The more things you do the more you can do." Not all busy people are successful people. But successful people know how to make the choices that matter to be the best that they can be. When you are ready to choose success....you will choose exercise. They go hand and hand.

Finally, sleep is the most important element in relieving stress. Women in business are the most sleep deprived people in America. A week doesn't go by that a new sleep study isn't reported in the news. The latest is that lack of sleep actually causes weight gain. We all know that when we are tired we tend to eat more and of course eating more can lead to weight gain. But, did you know that if your body is deprived of sleep for long periods of time it doesn't depend on YOU to feed it? It just slows down to make sure it prepares itself for what is potentially needed long term. In other words, it changes your metabolism without your permission. Yes, that means that those long nights of working are not going to turn you into a super model, but, seven to eight hours a night might.

You know that stress is hurting you. So, what are you going to do about it?

My suggestions are pretty simple: eat your vegetables, start walking or dancing while at work, sleep at least 7 or 8 hours per night, including weekends, and promise to put your health above all else. There are people in your life, and work, who depend on you. There are people who love you. If you don't love yourself and take the stress in your life seriously you won't be around long enough to make sure that the next generation of women in business does it better. Yes, unfortunately, or fortunately, that task is also yours.