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.
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by Lucy | Aug 24, 2015 | Motivational Mondays
The tan lines may fade, but the memories will last forever…
The sweet (and spicy!) taste of Summer
Last week on the radio the DJ started talking about enjoying these last days of summer… The good news is you still have a full 4 weeks until Fall Equinox, but with September just around the corner and schools starting back up we know Autumn is almost upon us.
It’s good reminder that we only have a few weeks left to savor Summer. As I sit here munching on my sweet, juicy fresh, and local peach I can’t help but stop and appreciates how delicious the summer season is.
There have not been enough tomatoes and peaches in my life so I have to make up for that in the next few weeks!
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by Lucy | Aug 17, 2015 | Motivational Mondays
"It's sugar-free, non dairy, peanut free, gluten free, no msg, no trans fats, low carb, non GMO, organic, vegan, low calorie no fructose, and it tastes like crap too..." -someecards
Brain Power: brought to you by Carbohydrates
Your brain needs energy.
Last week as I was puttsing around the house trying to get things off my to do list (apparently puttsing is not a “real” word). I got frustrated because I don’t know how to scan documents directly into my computer, how annoying!
I really needed to get an application completed and I wanted desperately to get this off my to do list. In the midst of walking back-and-forth between my computer and the printer I decided to grab half a banana with peanut butter (hello can we say addiction?).
Almost immediately or at least after the first few bites I got a really good idea. Instead of scanning the document directly into my computer I will do it the “old-fashioned way” and make a paper copy to fax. It’s not as eco-friendly; however, much less frustrating. Finally realizing how to accomplish the task without minutes or hours of tears and heartache.
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by Lucy | Aug 10, 2015 | Motivational Mondays
As you local North Carolinians have noticed, it’s been a really freaking hot summer. My new fancy car, Elsa the Prius, tells me the temperature and I sort of miss living in blissful ignorance. Seeing it come below 80 degrees this past weekend was particularly delightful.
It’s been in the 90’s for what feels like an eternity, but that’s okay because now it is August and it’s supposed to be sweat your buns off hot outside!
Needless to say, these temperatures call for an increased fluid intake and as your dietitian and wellness cheerleader I’m obligated to make sure you drink lots of water. Luckily for us, Ellie Krieger (my favorite famous dietitian) wrote an article about our water options including some more enticing and fun choices.
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by Lucy | Aug 3, 2015 | Motivational Mondays
In clinic last week, I walked into the break room to find a provider enjoying a cupcake while her lunch warmed up in the microwave. I said “life’s short, eat dessert first!” She replied, “it’s the best part of being a grown-up.” This got me seriously thinking… Is it?!
Maybe not just cupcakes, but these rules put in place to make sure we start off well:
(1) Don’t spoil dinner w/ junk foods
(2) Go to bed at bedtime
(3) Do your chores every week
As my oh-so-wise father says “life’s all about choices.” Oh how neat!
You can choose to do the dishes by hand or put them in the dishwasher. You can choose to pay your bills early or after a couple friendly reminders. You can also choose how you spend downtime, what foods to buy at the grocery and so on.
Choices everywhere!
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by Lucy | Jul 27, 2015 | Motivational Mondays
Yep, you read that right! There is such a thing as healthy fast food!
It’s not what you think. I am not saying you should never do to the drive-thru; however, if you ask me about healthy fast food options I will not hand you a list of approved foods from Wendy’s, KFC, McDonald’s, etc.
I believe there is another option (and perhaps I’m saving those menu selections for future Motivational Monday, wink wink).
I’ve recently discovered the Dole Chopped salad kits and let’s just say… I’m obsessed.
It typically includes lettuce, cabbage, carrots, cilantro and other delicious vegetables with crunchy topping such as tortilla chips or almonds AND salad dressing! I’m partial to the Asian variety, but I’ve tried them all and have not been disappointed. The Bacon & Bleu includes real bacon, not those fake bacon bits that you’re expecting. Top with your own protein of choice (I’m weird, so it’s always cottage cheese) and you have a complete meal.
Another easy fast meal, includes a small baked potato (cooks in 4-5 mins in the microwave) with whatever delicious toppings you enjoy. I’m partial to baked beans and coleslaw, but you may prefer the more traditional broccoli and cheddar.
Finally, a dietitian friend of mine used to mix a bag of the precooked Uncle Sam’s rice, a can of tuna and a bag of steamed mixed vegetables. Top with a little Italian dressing or your preferred seasoning and you’ve got yourself a scrumptious and fast-fix meal.
Food for thought:
My point being, food prep does not have to include hours slaving away in the kitchen. Also, fast food doesn’t have to be over-salted, over-processed and come in a greasy paper bag.
What’s your favorite fast-fix foods?!
by Lucy | Jul 20, 2015 | Motivational Mondays
You catch more flies with honey! Let’s apply that approach to our diet and food choices.
Noooooo, I don’t mean putting honey on everything; however, sometimes just a squeeze of the bear can enhance your salad dressing, yogurt, peanut butter toast, etc… Yum.
The power of a positive message is shown to be more effective on influencing food choices. Most of us do not respond well to “don’t.” I believe this is a natural resistance that I liken to our former 2-yr old selves that did not like being told how to do something. Parents of young children, you know what I’m talking about!
For example, telling yourself, your spouse or children the positive effect of picking an apple to fuel our bodies instead of chips or crackers is going to be taken better. Read more on the study conducted by Cornell in this Science Daily article “‘Do’ is better than ‘Don’t’ when it comes to eating better.”
Additional information on the power of positive thinking can be found in this article on the “Six habits of positive people“. My favorite is number 6 because that is important in our health decisions too! Even if you eat ice cream for dinner it’s okay to just accept it and get back on track tomorrow.
Food for thought:
What’s one healthy thing you can pat yourself on the back for this week?
Maybe you got up and went for a nice long walk on Saturday morning or enjoyed strawberries for dessert!
Good for you! I’m here cheering you on and so proud of you for making the right decisions and if nothing else being mindful and enjoying the moments that you indulge.
