by Lucy | Nov 2, 2015 | Motivational Mondays
Diet.
I was recently talking with a coworker about the South Beach diet. She and 7 other coworkers have taken up this diet together. I love the team approach!
Dieting is a form of mindfulness. At least for the time that we commit to it! Y’all may know, I’m not a big believer in diets; however, there is a time and place for them depending on the person and the situation.
Another coworker, friend and dietitian just finished doing the Whole 30 Challenge – focused on eating whole foods, eliminating sugar, dairy and processed foods for 30 days. It all sounds a little too dramatic for me, but I applaud people that are willing to take that step toward healthy living.
The mindful piece, is most diets encourage all meals and snacks are planned day-by-day or for the entire week. People on a diet know they have to bring their own food because restaurants, a friend’s house or family gathering may not include any foods in their diet. This planning and preparation is the contributing factor to their success and longevity on the program. Meal planning removes the unconscious eating tendencies and makes it more mindful.
Food for thought:
Not feeling motivated or interested in starting a diet at this time? No problem.
Still want to lose weight or feel like you’re making better choices? That’s great! Let’s make a plan.
by Lucy | Oct 26, 2015 | Motivational Mondays
|
Picture this: Your awesome neighbor baked cookies and brought them over because she heard you were having a rough week. You decide to share the cookies with your roommates or family (aren’t you so sweet?)
Do you: (A) leave them on the counter to make them available or (B) tell everyone they can help themselves to the cookies in the fridge or cupboard? Or (C) Forget sharing, stand there and eat all the cookies!
In a study at The Ohio State University researchers monitored food storage and eating habits of obese individuals (having an average BMI of 36) compared to non-obese people. A few of the most interesting differences were, the obese population:
1. Had more food visible in the house, especially sweets
2. Kept food distributed in other locations outside of the kitchen
3. Ate more fast food and other convenient food options
I was especially surprised to learn that the amount of food in the house was similar, but the arrangement of food was different. The study goes on to discuss how obesity affects self-esteem. This is significant because adults with low self-esteem have less initiative to make behavior changes at home. The article also looks into what came first, the weight or the food accessibility. Very interesting! Click here: http://bit.ly/1HQXG4z to read more.
Food for thought:
Have you ever found yourself standing in the kitchen eating the plate of cookies? Yea, me too. Not great for our waistlines, but sure tastes good going down.
Time to take an inventory of the food storage and see if there’s a simple change – such as keeping cereal in a cupboard instead of on top of the fridge. This way it’s an out-of-sight, out-of-mind solution to the mindless munchies that sneak up around 9pm each night! |
|
by Lucy | Oct 19, 2015 | Motivational Mondays
| Do you remember the computer blue screen of death?! Or do you suffer from a frustrating and sluggish computer that is not cooperating? If you have not already picked up the phone to call the IT department, the solution is typically to turn off the devise then turn it back on.
Here’s something to consider… A good night of sleep is the equivalent of powering off and back on for our body and brain. It’s the magic reset button that returns us to our fully functioning selves.
There are a lot of reasons to get a good night’s sleep – according to the National Institutes of Health getting sufficient sleep can effect our mental & physical health, safety and quality of life. Up to 60% of American adults report a few nights or more of sleep problems each week. Below are a few tips for good sleep hygiene shared by Fast Company.
1. Set up your bedtime routine and stick with it! It could include writing in a journal, spending 15-30 minutes in a good book, doing meditation or prayers. Tell me about your healthy bedtime routine.
2. Taking naps is good. Looks like we did learn everything we need to know if Kindergarten. Companies such as Google and Hubspot offer a space for mid-day napping for their teams.
3. Make a cozy sleeping space. It important to note that light from our cell phones and TV’s may effect our internal clock and make falling or staying asleep more difficult.
Thanks to the awesome folks at Techinsider, here are a few new-age tools (aka apps!) to help you learn more about your sleep patterns and make changes to get a better night’s sleep!
Food for thought:
While laying awake at 4am because I did not have the common sense to follow my own advice (who knew coffee porter beer had real coffee in it?!) it occurred to me how difficult this concept can be.
Is there one easy change you can work on this week? I’m partial to incorporating a bedtime routine. It is amazing how cozy and relaxed I feel after putting on warm socks, spending time in prayer and/or meditation and reading.
What works for you? |
|
by Lucy | Oct 12, 2015 | Motivational Mondays
Out to dinner last week I had the opportunity to put mindful eating into practice in the restaurant setting.
I enjoyed each crunchy bite of salad combined with a tasty piece of seasoned shrimp, savoring the taste and textures as I munched and chatted. By the bottom of the bowl my taste buds had grown bored, but I felt comfortably full.
Then it came time for the waiter to ask if we wanted dessert… It was a free meal and I still had a few dollars on my card and said “those salted caramel pretzel bites sound pretty good. Sure, what the heck!” When dessert arrived I was aware of how full I felt and asked the waiter to bring a box because no way was I going to finish those sugar-coated pretzel bites. Funny story, after my dinner partner and I parted ways I proceeded to devour not only the rest of the pretzel bites but also the brownie that he left behind. Oh, did I mention that there was ice cream too?
Okay, now that I’ve got you all thinking about these delicious foods on a Monday morning I will explain the lesson behind this experience, hoping it will help you avoid a similar situation.
At dinner I decided to “be good” and get a salad with shrimp when I actually wanted sweet potato fries and a beer. I set myself up for failure or more precisely for dissatisfaction, which led me to what I call the dieters reward trap. This is the belief: “that because you’ve been so good you should have a tiny treat because really, what’s the harm?” Well if you’re like me and find when you start eating sweets that your brain won’t let you stop until it’s ALL gone then the harm is a few hundred empty calories and maybe an upset tummy.
Food for thought:
Have you ever experienced something like this?
I’m not saying you should never eat a brownie and ice cream because I believe there’s room for treats in anyone’s diet.
My hope is you can be spared from making a similar mistake and just get what you want while still aiming for balance. (i.e. a baked potato instead of fries if that will fulfill your craving).
by Lucy | Oct 5, 2015 | Motivational Mondays
You can make any changes to your body that you want. It is a matter of knowing how to change your ways and finding the motivation to stick with it.
A few years ago I received a lovely ring. Prior to receiving this gift I was an avid nail biter, but having that new shiny accessory to show off encouraged me to work on growing my nails to make them pretty. I bought monthly manicures to reward my progress. Also, I had no idea how to take care of my nails so the manicures gave me a chance to learn from the pros.
To this day, I can proudly say I am no longer a nail-biter (most of the time). When I look at my nails I am reminded of how it was not easy at first, but over time I readjusted… and chewed a lot of gum!
Some people say it only takes 21 days to make a new habit. I’m not sure I believe that’s true for everyone; however, when you have the right motivation you will change and it will stick. According to research in Appetite, changing a habit can be approached 3 ways:
- Identify the triggers for an unwanted habitual behavior
- Make a conscience effort to change the response
- Remove the temptations or barriers to the undesired habit
Food for thought:
What is motivating you? Are you looking for more energy? Do you want to feel better in your clothes?
It’s not wrong to make healthy changes for aesthetic reasons; however, that can be frustrating as it takes time. From my experience in clinic, medical reasons are usually the strongest initiators for change. Whatever starts your journey to a self-improvement I encourage you to reward your success along the way.
by Lucy | Sep 28, 2015 | Motivational Mondays
Stop what you’re doing. Think of something that’s really easy to do. Close your eyes and take a moment to think about it.
For me the first thing that came to my mind was brushing my teeth. I do it at least 2 times a day and it feels good!
Okay, what did you think of?
Now that we know what’s easy for us let’s take it a step further…
Why is it easy? Maybe it’s something you’ve been doing every day for the past several years. Driving a car is easy, right?
Next step, think of something difficult regarding your health and wellness. Maybe it’s finding a good doctor, working out at the gym consistently or packing lunch to take to work. What makes it a challenge? Maybe it’s new or something you have not done for a while. Chances are whatever change you are seeking is not a habit (yet!).
|
Food for thought:
Making healthy changes is not easy if you try to change everything all at once. You can make it easy by setting some smaller bite-sized goals to get to your bigger goals.
How can you make it easy this week?
by Lucy | Sep 21, 2015 | Motivational Mondays
I love this phrase – fills your cup – and I thank Kristen Norton for bringing it back into my vocabulary.
For those of you wondering what in the world that means, I would summarize that it’s same concept of what recharges your batteries? What gives you light or energy?
This week I had the pleasure of hanging out with some of my favorite mentors. These inspiring individuals have played a big role in my NC Wellness Adventures journey and hearing them speak at a conference I recently attended was nourishment for my soul.
One in particular is Denise Ryan of Firestar Speaking. Denise is a fun, entertaining and experienced public speaker who tells hilarious stories to relate to the audience and share practical advice for work and life. Listening to her AND having the pleasure of speaking with her totally and completely refilled my small business cup!
Food for thought:
Again I’ll ask, what fills your cup?
Maybe hanging out with friends and family, reading a riveting novel or spending time in a quiet place journaling.
If you’re not sure in this moment, that’s okay. A good way to find out is notice what gives you energy, and sometimes more importantly, what leaves you exhausted?
When we know what recharges our batteries it’s easier to avoid less helpful “escapes” such as alcohol or sugar.
by Lucy | Sep 14, 2015 | Motivational Mondays
(This week’s post is brought to you by Kristen Norton! Kristen is a fellow dietitian, adventurist, creative colleague and friend. She shares with us a useful tool to untangle grocery shopping confusion via the EWG’s Food Score app/website.)
We know whole foods such as fresh fruits, vegetables, and meat, wild-caught fish or poultry are best for our health. The reality, is that life is really busy and there is not always time to prepare every meal from scratch. Occasionally, you find yourself strolling down the center aisles filled with packaged, convenience foods and that’s where things get murky. Sound familiar?
Yep, we’ve all been there – confused and ready to give up. Good news? Yes, The Environmental Working Group (EWG) has got our back. The same group who brings us the “Dirty Dozen” list every year now offers us a tool that can lift the fog.
EWG’s Food Scores: Rate Your Plate
A handy database to guide healthy options at the supermarket. You can find the healthiest foods based on three important criteria: nutritional value; amount of concerning ingredients like additives and preservatives; and the degree and type of processing.
With a few taps on your smartphone, a quick scan of a bar code or a couple of clicks on your home computer, Food Scores can reveal if those packaged foods are truly healthy options or junk foods in disguise. No more guessing.
Food for thought:
It’s a grocery shopping tool in your pocket!
As easy as: (1) going to the App store, (2) searching EWG Food Score and (3) install it for free.
OR
Go to http://www.ewg.org/foodscores. Search for any food. The lower the score, the better!
by Lucy | Sep 7, 2015 | Motivational Mondays
On this Labor Day that celebrates us hard-working American’s it only seems appropriate to talk about the importance of these play days.
I was lucky enough to be raised by mother who believes in taking mental health days. Yes that’s right, she let me stay home from school “just because” one time per semester (as long as I was not dodging a test or presentation).
As I dive into a 2 week mental health retreat, it occurred to me that I have 110 hours of unused PTO from five years working for the clinic. That’s almost 3 weeks of vacation time that I didn’t use.
It’s no surprise that Americans are world-renowned for not taking their leisure time as other countries do. According to a US Travel Association study, American’s took 16 of their 20.9 vacation days in 2013. All work and no play does not help get us ahead as we often end up more stressed or burnt out by neglecting to take days off to recharge.
Food for thought:
What are we waiting for? If you’re like me and found yourself saving up PTO only to watch it go unused, stop that.
I understand completely that it’s hard to step away because of the flurry that awaits when you get back, but this is your time and your health. Today I wish you courage to take that step to be selfish and plan your next fabulous get-away!
by Lucy | Aug 31, 2015 | Motivational Mondays
Becoming More Mindful
Mindfulness… What’s that mean anyway?
Last week I became mindfully aware of how distracted I am most of the time. I know I’m not alone as I see other people walking down the sidewalk on their smart phones, talking on the phone while driving or watching TV while eating. Yep, we’re a nation of multitaskers.
(more…)
