by Lucy | May 2, 2016 | Motivational Mondays
Last week at a group presentation, one of the attendees commented I was only suggesting foods and habits to quit. He asked, “wouldn’t there be a benefit to making a healthy addition?” I took a paused… and replied “brilliant!”
This group often frequented a local sandwich shop for a convenient lunch, but typically ate burgers, fried chicken or other fried foods – including very few vegetables. His idea was to eat a serving of vegetables, perhaps a salad, baby carrots or steamed broccoli before going out for lunch. So clever!
By making a healthy choice your mind will then be more likely to want to make more healthy choices.
This idea of adding a healthy habit reminds me of the Keystone habits, which include behaviors that lead to more good habits. For example, when someone makes sure to get 8 hours of sleep they are more likely to make time for exercise, be more productive and consume less junk food. By getting sufficient sleep, it causes a cascade effect of other healthy decisions for rest of the day.
Caution!
Sometimes our minds operate on a reward system. Occasionally, when we exercise or drink a calorie-free beverage we decide we can splurge and eat or drink whatever because we’ve earned it.
Ideas for healthy additions:
1.Add some avo – Did you know ounce-for-ounce an avocado has more potassium than a banana? And an avocado has healthy monounsaturated fatty acids – these are good for the heart. Not to mention, they are very satisfying and fiberful (that’s a new word, I just made up) to keep us satiated longer. Why not add 1/2 of an avocado to your salad, sandwich or leftovers from the night before?
2. Do a smoothie – If you’ve been considering blending up a fruit and veggie smoothie in the morning now is the perfect time to start! Fresh produce is prolific at the farmers market and grocery stores right now.
3. Add 20 minutes of activity – We all have 20 minutes. Maybe it’s 20 minutes you’re looking at Pinterest or Facebook, maybe it’s 20 minutes of a TV show or playing a video game. Consider taking a short walk around the block when you get home from work before settling in for the evening. Or using 20 minutes of the lunch hour to do yoga or a short workout video – such as the Ultimate Fat Burn Workout w/ Denise Austin!
4. Incorporate meditation – Taking time each day – maybe 10-15 minutes to sit and be in the moment. You can find a mantra to repeat, watch the breath or observe the thoughts coming and going as if they are clouds overhead. Or spend time with the poem included in Today is the day!
Food for thought:
Sometimes being healthy feels like we have to deprive ourselves. By looking at it as an opportunity to add to or enhance your current lifestyle you can have the same results with a more positive outlook.
What’s your healthy addition this week?
by Lucy | Apr 25, 2016 | Motivational Mondays
Power is in the choices you make each day. Eat well. Live well. Be well.
This week’s post was written by Kristen Norton, RD, LDN
I have a confession. Although I wish it could, my title of dietitian does not make me immune to cravings and the tendency to overeat sugary foods. I am only human after all. Furthermore, I am an abstainer which means I find it easier to make something completely off limits than trying to enjoy it in moderation.
I am pretty sure you’ve heard the food advice “everything in moderation.” Unfortunately, that doesn’t work for abstainers.
You can read more about abstainers and moderators here. So, here’s what happened this weekend when I found myself confronted with soooo… much… candy…
You know the old Pringles commercial, “Once you pop you can’t stop?” That is so me! I’m an abstainer. One bite of something sweet usually leads to a whole lot more. I do best when I abstain from really sugary foods like chocolate, candy or cookies altogether. Which I normally do… but then it happened. I found myself confronted with So. Much. Candy.
After a stressful morning, I found myself staring at this basket of candy from my daughter’s Egg hunt. I grab one bite-size candy bar. Yuummmm. I immediately want more and the rest of the day ALL. I WANT. IS CANDY. It didn’t stop there. The cravings lasted until the next day and were intensified when I hadn’t packed enough healthy snacks for the afternoon. I wound up eating cookies and candy instead of my usual snack of fruit, nuts, yogurt or granola bar. Sigh..
You see as an abstainer once I rock the boat with a little taste of something highly palatable like cookies and candy it can steer me in the wrong direction and trigger intense cravings. Are you an abstainer??
Food for thought:
At first, I didn’t really want to admit to you all that I ate a bunch of candy, but I don’t feel guilty. It is what it is.
The key is to not letting moments of weakness steer us so far off track that we can’t easily get ourselves back. I acknowledged it, accepted it and I’ve moved on…now back to healthy snacking and avoiding sugary treats.
This week’s post was written by Kristen Norton, RD, LDN (thanks, Kristen!)
by Lucy | Apr 18, 2016 | Motivational Mondays
Happiness comes to those who appreciate what they already have.
I like eating vegetables. I enjoy walking in the woods, around the city or wherever I happen to be. I thoroughly enjoy preparing food for dinner and leftovers to eat during the week (I actually call it my cooking therapy).
No, I’m not bragging! I’m just letting you know that my hobbies and fun activities include healthy habits… and yours can too.
In an article from Entrepreneur magazine “To get what you want, get happy first,” the author shared the following concepts – that I cleverly tied to living well-balanced ;-).
Step 1: Shift your focus
When we focus on the goal, such as reaching a certain body fat percentage, we will only be happy 1% of the time. When we learn to love the process we can be more happy or satisfied most of the time. Success then becomes a byproduct of enjoying the practice and continuously improving.
Step 2: Change your mind
Reaching your ideal body weight is less about the right goals – instead about having the right strategies and changing the mindset to see these changes as the privilege or an opportunity.
Step 3: Start with “I get to…”
Are you saying “I have to…” when talking or thinking about eating healthy foods, going to the gym or the park for exercise? What happens when you change that statement to “I get to go to work out!” Or “I get to eat delicious and nutritious homemade food for lunch today.”
Food for thought:
Focusing on the goal alone will not make you happy. It often doesn’t keep us motivated because if we don’t see the numbers change on the scale, we lose confidence in our practice.
When we start to see difficulties or day-to-day tasks as opportunities to improve and enjoy the journey we can be happy doing just about anything.
by Lucy | Apr 11, 2016 | Motivational Mondays
| Don’t just be good to others… Be good to yourself too. |
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| I’ve had an interesting and reoccurring question come up in nutrition sessions lately. The first was with a client who was talking about her affinity for sweets and not wanting to “be rude” when a friend or neighbor offers her dessert. While she was running through the scenario she blurted out:
“How is taking care of myself rude?!”
It was as though a lightbulb went off above her head as she made this connection. It is not rude to say no, especially when the purpose is to take care of yourself.
My client, a funny gal with a great sense of humor, continued on and plans to tell her friends “I’m sorry I can’t have that, the sugar puts fat on me.”
| How to get better at taking care of ourselves:
Learning to say “No, thank you” – It feels a little awkward at first… Everyone at the table is eating cake, but you know what that does to your blood sugars and you choose to opt out.
Take breaks, seriously – Are you are wondering how you will crawl through the door when you get home from work? While it’s not always conducive, I highly recommend at least two 15 to 30 minute unplugged breaks during the day. Maybe that includes a walk where you choose not to look at your phone for that time or you completely turn off all electronics for meals and focus on enjoying the food and the company.
Identify your areas of weakness (and respect your energy!) – For me, by Friday night I am out of steam. I choose to make good choices including healthy and delicious food – likes sushi! Then reduce potential temptations, such as drinking excessively to “unwind” from the week.
Be nice to yourself – You’re human! I’m human! We are all human! Our all or nothing mentality does not serve us well.
If you slipped up and ate the doughnuts in the break room at breakfast, be nice to yourself and say “good thing I plan to eat a well-balanced lunch.”
Food for thought:
Why do I need to apologize about taking care of myself? We can all serve our own needs and each other better by learning to take care of ourselves every day. |
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by Lucy | Apr 4, 2016 | Motivational Mondays
You can only drift off in the now, because now is all you ever get.
–Dr. Wayne Dyer
I have recently noticed, when I’m preoccupied with my work making money or determined to finish another task on the to-do list, I am much less happy and having a lot less fun than when I am in moment of the day-to-day experiences.
This discovery is related to the mindfulness journey I started several months ago. It has truly changed my life to be more peaceful and pleasant.
Then I received this Zen proverb, which ties in beautifully to this week’s message:
The story is of an old farmer in a remote village in China. He was the only man in the whole area who was given a horse to help work the fields.
“This is good!” said the neighbors.
“Maybe good, maybe bad,” replied the farmer, “It just is.”
One day, the horse got free and ran away.
“This is bad!” cried the neighbors.
“Maybe good, maybe bad,” replied the farmer, “It just is.”
Adjusting to work without the horse, everyone was surprised when a few days later the horse returned, bringing another horse with him.
“This is good!” exclaimed the neighbors.
“Maybe good, maybe bad,” replied the farmer, “It just is.”
Hoping to train the new horse, the old farmer’s son got up to ride the horse and fell and broke his leg.
“This is bad!” cried the neighbors.
“Maybe good, maybe bad,” replied the farmer, “It just is.”
The very next day, the Chinese government sent officers to the small farming village to conscript all the young men into service to fight a terrible war. The farmer’s son was the only young man spared, since his leg was broken and he could not fight.
“This is good!” exclaimed the neighbors.
“Maybe good, maybe bad,” replied the farmer, “It just is.”
And so it goes…
Food for thought:
What are the “good and bad” attachments you are holding onto?
From Dr. Wayne Dyer’s book 10 Secrets for Success and Inner Peace, “become free to immerse yourself in this moment…”
Right now is called the present – it is a gift to open, enjoy, explore and nurture.
by Lucy | Mar 28, 2016 | Motivational Mondays
So take a deep breath, pick yourself up, dust yourself off, and start all over again. -Frank Sinatra
Nothing like a long holiday weekend to throw your healthy eating habits and exercise rituals into complete disarray.
No fear my friends – It’s Monday! This is your chance at another week to take care of yourself, your body and your well-being. One of the many reasons why I love Mondays.
Depending how far you feel off the wagon may determine how strict you decide to get this week.
Remember being healthy is not a matter of depriving ourselves but instead finding balance between tasty and healthy.
I have a confession… There’s a new and effective method of eating that has helped me feel healthy and satisfied with my own food choices. I’m sorry I have not shared this with you before now, but I am so excited to bring it to you now.
Its called it the EAT method, which is explained in great detail in the book EAT.Q by Dr. Susan Albers. EAT is an acronym for Embrace, Accept & Turn. Today we will focus on “E” and learn to embrace the emotions that are tied to eating.
How?! Thanks for asking. Next time you find yourself feeling vulnerable to make a less healthy food choice first ask the following questions:
• Where am I?
• What am I doing?
• How am I feeling?
• Who am I with?
• Why do I want to eat?
Food for thought:
Sometimes we eat because were hungry.
Often we eat because were happy, sad, celebrating, depressed or overwhelmed.
Next time you are tempted to reach for the snack pack in the cupboard why not start with the what, where, how, who & whys?
by Lucy | Mar 21, 2016 | Motivational Mondays
I close each Motivational Monday wishing my readers a happy and healthy week. I genuinely want each reader to be happy and healthy every week.
I am often reading self-, professional- and health-improvement literature… Job hazard! I also talk to a lot of people about their health, which is much more than just talking about their diet.
It seems the happiest people are those who are not concerned with wanting what other people have.
Whether that’s a different physique, the six-figure job, a bigger house or a better marriage.The moments I find myself the least happy are when I’m comparing to where I think I should be versus appreciating where I am and how far I’ve come.
Show and tell…
I recently I went on a backpacking trip and got to hang out with some awesome people. One in particular is my friend Shung – one of the happiest people I know. While walking through the woods I was able to ask my friend what makes him so happy.
He has a lot of wisdom and stories but what struck me is his choice to live a simple lifestyle without many material items. Also, he does not compare himself or his life to societal expectations.
Shung lives a life trying to provide more for other people than for himself. He takes great joy in doing something nice for a friend, family member or stranger. When I asked him about my theory that we were all put here with “a Devine purpose” or special gift from God, Shung replied that our purpose is to love and take care of one another. (talk about a humbling moment)
In doing good for someone else we end up receiving a gift as well… Gratitude and the joy of knowing you brightened someone’s day.
Food for thought:
The best part of doing something for somebody else is: it doesn’t need to be complicated!
Simply taking time to hand write a thank you note, treat a friend to coffee or bring in a healthy and delicious snack for your coworkers.
What can you do for someone else this week?
by Lucy | Mar 14, 2016 | Motivational Mondays
| We RISE by LIFTING others. -Robert Ingersoll |
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It’s that moment Monday morning when your office-mates ask “how are you?” Or “how was your weekend?”
It’s pretty ingrained in each of us to say “good” or “I’m fine, how are you?”
Anyone who knows me, knows I’m an open book…
If I’m running on the treadmill and the gal next to me asks how I am, I will likely tell her the truth. I’m running because I’m mad, overwhelmed or stressed out. This is one of the only occasions you’ll find me running (other occasions include a bear chasing me in the woods).
Not everyone wants to tell their coworkers or fellow gym buddies the depths of their emotional state; however, I think we would all benefit from being more honest with ourselves and each other.
Talk it out!
Five reasons why lying isn’t getting you anywhere:
5. You put off until tomorrow what could be done today. Often we are lying to ourselves about out choices when we have a 3rd serving of pasta and tell ourselves “it’s OK because I’m not going to eat any carbs tomorrow.”
4. You rob yourself of potential healing opportunities. We deny help when we [stubbornly] decide to fix it on our own instead of asking for assistance.
3. You are not being genuine and therefore cannot be trusted. Have you ever wanted someone to open up to you more and wondered why they didn’t? It might be that they didn’t feel they could trust you because you were too guarded.
2. You are more free when you are more honest. A more healthy relationship with others leads to a more healthy relationship with food.
1. People admire honesty! It takes courage to be vulnerable. We worry about being a burden on one another or looking weak. Remember the last stranger you sat next to on an airplane and decided just to tell them everything and had an amazing conversation because of it?
Food for thought:
You don’t need do life alone. How can you open up a little more this week?
Be a support for others by letting them in.
by Lucy | Mar 7, 2016 | Motivational Mondays
This adult thing is sort of exhausting, right? There are the family responsibilities, household responsibilities, work responsibilities and let’s not even talk about doing taxes…
Last week I had the opportunity to give three presentations, which is one of my favorite parts of Well Balanced Nutrition. I love an audience and I also enjoy the community atmosphere; however, they demand a lot of my energy.
After presenting at North Carolina Central University on Wednesday, I had a few hours before my next appointment and treated myself to a stroll around campus including a 20-minute stop in their lovely art museum.
I went home and was able to get 3-4 items off my to-do list before the afternoon meeting. I realized without taking the time for myself I probably would have accomplished the same amount of work, but with less concentration, peace and clarity.
How are you pressing the reset button during your workday? Below are a handful of suggestions pulled from my own experience and what I’ve learned from others.
Take a mid-day walk – My personal favorite! I always used my lunch break in the clinic for a 25 minute walk, which my staff knew was mandatory or else nobody wanted to be around me that afternoon.
Chitchat breaks – Allow yourself 10 to 15 minutes of gabbing with your coworkers about something completely unrelated to work.
Mindful breathing, meditation or stretching – Take a few minutes to close the door, dim or turn off the lights, bring the attention inward to the breath… Start with 10 slow inhales and exhales – filling up the lungs as far as possible and slowly exhaling it all out.
Bring a book – Grab something entertaining, delightful or fascinating for you to enjoy on a lunch break or for mid afternoon pick-me-up.
Music! – My personal favorite is the instrumental Disney station on YouTube, but you pick whatever works best for you :-).
Tea time – Instead of the usual afternoon hunt for sugar, try a hot (or cold) cup of tea and spend a few minutes savoring the flavor before turning back to the emails, IM bings, and projects.
Food for thought:
Today I give you permission to take 20 minutes to do what ever you want during the work day.
I don’t know your boss, but I imagine if they knew how much more productive you will be at the end of these 20 minutes they will totally agree with me.
In case they don’t – just blame it on Lucy (I can take it!).
by Lucy | Feb 29, 2016 | Motivational Mondays
“No matter what the circumstance, remind yourself ‘I have a choice’.” – Deepak Chopra
Recently, during what turned out to be an amazing self-discovery weekend, I had the privilege of attending a couple yoga classes.
In the level 2 yoga class our instructor started by asking us how we felt about the lighting and temperature, which is unusual. The instructor offered us a chance to make a choice and change the environment. Taking that apart, we first paused to consider the options. Then each of us, internally, had to choose if we wanted to change anything.
The rest of the class was supplied with choices to do our asanas (yoga poses) in more challenging ways, or not.
When it comes to life we have choices to make every day. From the choice of what to wear to work, down to the choice of where to do the grocery shopping or what to eat for dinner.
When it comes to making the choice about what to eat, I found a few useful and insightful suggestions modified from Eat. Q. Unlock the Weight-loss Power of Emotional Intelligence by Dr. Susan Albers.
1. Limit your options – With too many foods, restaurants, menu items we may get overwhelmed by choice overload and default to our usual less-healthy options.
2. Make it routine – Many studies find people who eat the same or similar foods week-to-week are more likely to be a healthy weight.
3. Take options off the plate – I often base my choices on the last 2-3 meals/snacks I’ve eaten. For instance, last night was sushi and breakfast included a protein bar and kale/fruit smoothie; therefore, the chicken panini was an easy choice for lunch! Articulating what you don’t want is an acceptable route to deciding what you do want.
4. Become okay with good enough – The fried chicken offered at the board meeting may not be an ideal option for your goals; however, it’s still better than not eating and returning to your office hours later, polishing off the secret candy stash and finding you are still hungry and unsatisfied.
5. Make it convenient – If you keep a pack of tuna and crackers at work you always have a protein-rich option for the crazy days when you ran out of the house without the lunchbox.
Food for thought:
There is an abundance of choices to make everyday. Sometimes food choices are stressful or cumbersome.
Which technique from above will better serve your decisions to eat well?
