Albany Food Craving & Stress Relief By Jan Hempstead

Eating Triggers

2013-05-02T20:24:45Z

What triggers you to eat? Hunger grumbling in your belly, the food you see or the time of day? ]]>

Image courtesy of Danilin/ FreeDigitalPhotos.net

1.   Schedules: Well, the clock says noon, so it must be time for lunch. Whether or not your belly is grumbling, you have been programmed to eat lunch at noon. Paying attention to your natural internal hunger is a far better indicator than the clock on the wall. Start paying attention to that natural hunger and eat when IT tells you rather than the clock. If you need to eat at a certain time due to work schedules or family routines and you're not hungry, just eat less, knowing you can eat a healthy snack later.
   2.   Preventive eating: You are concerned about getting hungry later when it might be difficult to get something to eat, so you stuff yourself when you aren't even hungry... just in case. Become the master snack packer. Always carry a small bottle of water and healthy snacks- homemade trail mix, nut butter on whole grain bread, string cheese and fruit, etc.
   3.   Eating out: Rather than seeing this as a green light for getting "your money's worth", see it as an opportunity to order something tasty and healthy you wouldn't necessarily cook at home. Order only food you really love, eat just until mildly full, planning in advance to take half home for lunch the next day. If you wouldn't eat fried foods, with bread and several courses at home, don't do it in the restaurant. Choose wisely in advance, both the restaurant and the meal.
   4.   Trigger foods: If your idea of heaven is a spoon and a half-gallon of butter pecan ice cream, that's a set-up for disaster. It doesn't mean you can't have your favorite, but go out to the ice cream store and buy a cone or small dish of butter pecan and savor each lick or bite.
   5.   High-risk times: 3pm in the afternoon rolls around and you can't stay away from the vending machine or the plate of cookies your co-worker brought in. If you are actually physically hungry, have a pre-planned, healthy snack. If not, get up and move around. Take a brisk walk down the hall, take a drink of ice water or do some quick stretches to get the blood flowing. The change in pattern is often enough to overcome the desire and fatigue.

These are just a few of the typical eating triggers. As I always say, the first step to any change is awareness. Once you know what your pattern is, you are more likely to be able to change that patterned behavior with a new, more desired behavior. Food is meant to be enjoyed, not feared. Eat only what you love, bite by bite, savoring each one.

Friendship and Health

2013-04-11T17:25:46Z

Do you make time for your friends? Did you know that friendships are as important to your health as the food you eat and the amount of exercise you fit into your schedule? ]]>

Researchers in a UCLA study in 2000 showed that women who have a close circle of friends respond to stress with "tend and befriend" rather than the traditional fight or flight stress response. When women gather with other women, as we tend to do, we release more oxytocin, the hormone that influences care-taking and bonding, which has a calming effect. Not just women benefit from friendship though. Men and other family members have shown to weather major life stressors, such as death of loved one or job loss with close friendships.

When we are so busy working and raising our families, it is often difficult to maintain friendships. We run from work to baseball games, home to make dinner, help the kids with homework, do some laundry and collapse in bed. The daily routines leave us little time for friends. Even when our kids grow up and do not need us as much, we fill in those gaps with other "important" tasks. When we realize how important friends can be to our health, both physical and emotional, we can choose to make time for our friends.

If you have drifted away from your friends and find yourself "friendless", deciding to make new friends is the first step.
To add more positive friends, here are some ideas:
   1.   Any shared interests is the best way to find a good friend, so whether it's kid-related activities, sports you enjoy or community events- get out there. If you meet someone that seems interesting, invite them out for coffee/tea another time.
   2.   Be interested in people. Ask questions and be sincere in listening to their responses. People love to talk about themselves.
   3.   Rekindle old friendships. No matter how long it has been since you've contacted someone, call, write, Facebook message or email an old friend. They may be just as ready as you are to reach out.
   4.   Volunteer. There are many worthy causes that would love an hour or so of your time and you will certainly find other friendly people to chat with and possibly strike up a friendship.
   5.   If you are interested in fitness then gyms, yoga studios and wellness centers are all potential locations for meeting like-minded people.

I am an introvert and tend to be rather shy in groups of people and get nervous when I attempt to make new friends. I spent many years as a single parent, barely having time to take care of my essential needs, let alone hang out with friends. When my kids were grown and I was working incredibly long hours as a nurse manager and building my health coaching practice, I decided to take time for friends and found the easiest way was to just smile. Make eye contact and smile. When you are sincere and show interest in someone, even if you are too shy to strike up the conversation, often they will begin the conversation with you. The beauty of people is that there are many socializers out there who are perfectly comfortable talking to anyone. I am blessed to have several wonderful friends who support and encourage me always. So nurture your friendships or get out there and meet some new people... your health depends on it.

8 Ways to Manage Food Cravings

2013-03-06T19:53:03Z

Are your food cravings all in your mind? Do men and women crave the same foods? ]]>

Although food is not classified as an addiction (yet), many studies have been done using functional MRI scans to measure blood flow to the brain. Food cravings activate the same reward center in the brain as drugs and alcohol. Eating the highly palatable food, also called craving food and typically high in sugar, fat and salt, releases neurotransmitters from the reward center in our brain that gives us the temporary "feel good". So, yes, cravings are in your mind, but physiologically based, meaning there really is science behind your cravings.

Women and men do indeed tend to crave different foods. We crave sweet, sugary foods more often and especially chocolate. Men go for comfort foods, like macaroni and cheese, mashed potatoes and other "meal like" foods. Different cultures crave different foods with sushi being the number 1 craved food for Japanese woman, rather than chocolate. One thing researchers have determined is that we do NOT crave foods to correct nutritional deficiencies. When was the last time you craved a carrot?

There is a fine line between giving in to every craving and totally depriving yourself. Always giving in may actually bombard your reward center, increasing neurotransmitters, which in turn increases the cravings. Many studies show that depriving yourself of any food or food group will increase the likelihood of cravings.

Here are some steps to help you manage your food cravings:

   1.   Listen to your body's hunger cues. Eat healthy meals/snacks when hungry before you are ravenous. Cravings are too difficult to resist at that point.
   2.   Include protein and fiber with each meal to maintain stable blood sugar and keep feeling full and satisfied longer.
   3.   Exercise has been shown to decrease cravings. Hop on a treadmill, take the dog for a walk, do some yoga, take a bike ride or what ever you enjoy and will continue.
   4.   Chew strong mint gum. For some, this has been an effective method when a craving strikes and has been shown to reduce the stress response.
   5.   Set a timer for 15 minutes and distract yourself. Cravings almost always go away within that time frame. Make up a distraction list of brief, enjoyable things to occupy you when cravings hit and keep it available.
   6.   When you decide to eat a food you crave, buy a small amount, such as one ice cream cone, instead of a half gallon, or a snack bag of chips.
   7.   Don't keep trigger foods in your visual environment. Just seeing the food can trigger a craving. Out of sight, out of mind. Keep it packaged in the back of the cabinet or pantry.
   8.   Drink plenty of water but watch the artificial sweetener intake. Sugar substitutes can cause you to crave more sugar and sweet foods.

The good news is we can retrain our taste buds. Even if you normally consume daily sweets, making tiny consistent changes each day by adding more fruits and veggies will, over time, retrain your taste buds to enjoy things that aren't sweet. Some things will be too sweet! There are many other baby steps you can take to eat well, feel your best and kick the cravings. Call for a free consultation if you're still struggling.

13 Healthy Lunch Ideas

2013-01-22T21:30:05Z

Every day at lunch, it's the same thing... what are we going to eat today? Do you reach for the take-out menus?
]]>
Brown bagging it is always the most cost efficient way, but thinking of tasty, healthy choices can be tough. We all occasionally succumb to ordering out and unless you have an organic restaurant nearby or one that cooks from scratch, you often end up with highly-salted, high-fat and overly processed food... not exactly the most nutritious fair.

© Africa Studio - Fotolia.com

Here are some lunch ideas - note that I always use a whole grain bread, wrap or pita because whole grains not only provide more nutrients, but better blood sugar stability and longer-lasting fullness. I also add fiber with fruit or vegetables or both, plus a protein source.

    1.    Veggie pizza- whole wheat pita pocket, marina sauce, 2% shredded mozzarella, topped with onion, eggplant, red or green peppers and black olives. Bake in toaster oven 10 minutes or until cheese melts.
    2.    Chicken wrap- grilled chicken, cut into strips, whole wheat wrap, romaine lettuce, sliced apple, honey mustard
    3.    Yogurt parfait- Vanilla Greek yogurt layered with fresh or frozen berries topped with low-fat granola
    4.    Turkey special- Turkey slices on whole wheat bread, swiss cheese, pear slices and thin slices of organic cranberry sauce (no high-fructose corn syrup in the organic)
    5.    Deli Roast Beef- Sliced roast beef on whole wheat roll, topped with cole slaw
    6.    Chicken Burrito- Refried beans, 2% shredded cheddar, cut-up left-over chicken, salsa and low-fat sour cream wrapped in whole wheat tortilla
    7.    Super salad- Dark green salad mix, sliced carrots, tomatoes, canned tuna (in water), dried cranberries, sliced onion with balsamic vinaigrette
    8.    PB Supreme- Peanut butter, banana slices on whole wheat cinnamon raisin bread (Ezekiel)
    9.    Egg salad- Hard-boiled eggs, mayo, yellow mustard, chopped onion mixed well and romaine lettuce on whole grain bread
    10.    Chicken salad- diced cooked chicken, sliced tomatoes, sliced cucumbers, black olives, chopped scallions, Italian dressing and dash lemon juice with 5 or 6 whole grain crackers
    11.    Cheesy berries- Whole wheat bagel topped with low-fat cottage cheese and raspberries or blackberries, sprinkled with cinnamon
    12.    Strawberry delight- top a whole grain roll with part-skim ricotta cheese, drizzle of honey and top with fresh strawberries
    13.    Porkwich- sliced pork tenderloin, mustard and cole slaw on whole grain bread

The most important part of brown bag lunches is planning. Making a grocery list on the weekend or whatever day gives you more free time will be the key to your success in packing yummy lunches. No one wants to figure out last minute what to throw into the bag. Remember, protein and fiber keep you full and satisfied the longest. The combinations are plentiful... these are just a few of my favorites. Enjoy!!

Your Best Eating Partner

2013-01-10T18:53:10Z

Do you think it's best to eat alone, with your spouse or with friends? ]]> first to order when dining out so they can make their choices before being influenced by their friends. You may have experienced this before... You've just finished a delicious meal, you're sufficiently satisfied and the waitress brings over the dessert menu. "No dessert for me, thanks." Your friend wants dessert but doesn't want to indulge alone, so they gently, or maybe not so gently encourage you to join them. The carrot cake does sound yummy, so you decide to order despite being full.

This may surprise you, but your best eating partner is a baby. You can learn a thing or two from them. They eat only when hungry, stop as soon as they are full and clearly know their preferences. When we start introducing new foods to a baby and they dislike a flavor, what do they do? They lock their lips and turn their head. They also do the same when they are full. Sometimes, we as anxious parents, attempt to get them to eat just a "few more bites" to reassure us.

We would do well to mimic babies. At least before they unlearn what they naturally know. **Listen to our bodies. **Eat only when hungry, **stop as soon as we are full and **only eat the foods we like.

Now before someone tells me about their baby who ate "all the time", some babies learn at an early age to soothe themselves with food, just as we do as adults. Unfortunately, this behavior is reinforced when the baby stops crying when fed, even when hunger isn't the problem. We too, feel better after eating, even when hunger isn't the problem. And so the cycle begins...

Most babies eat according to their natural body rhythms, until we disrupt it with using food as comfort, bribes ("if you just go on the potty, I'll give you an M&M"), threats ("no dessert till you finish your dinner") and rewards ("you did so well on your report card, let's go get ice cream").

So hang out with a baby, watch them enjoy their food of choice until they are full and contentedly move on to more important things... like sleep. See? They have it figured out!

Enjoy the Holidays Without the Weight Gain

2012-12-13T15:17:14Z

Despite all of the scrumptious holiday food, you can enjoy without weight gain. ]]>

Here are some strategies that are helpful in avoiding the weight gain:

1.   Craving sweets is a patterned behavior. The more you eat, the more you crave it; and the cycle is strengthened this time of year. Don't skip meals or go to parties or dinners hungry. Eat protein and fiber at each meal and snack to keep blood sugar stable and feel satisfied longer.
2.   Because you will not be controlling the party and dinner menus of others, keep your environment (home, work, what you bring to a party) filled with wholesome and nutritious foods. Always buy the foods you enjoy, not just because it's healthy. Love what you eat.
3.   Pay attention to alcohol consumption. It lowers inhibitions and leads to overeating. Keep in mind that many mixed drinks are high in sugar. Drink water before, during and after to decrease alcohol consumption and prevent dehydration.
4.   Lack of sleep is linked to an increase in cortisol and weight gain. Sleep deprived people make less than optimal food choices, so aim for at least 7 hours a night. If that's not possible, cat nap for 15-20 minutes, but not longer, or you will get into a deeper stage of sleep and not feel refreshed when you awaken.
5.   If the dinner/party is at your house, keep the food off the table. Having to get up and get another serving decreases your food intake by up to 29%. Also, keep the lighting dim and music soft. Both have been shown to decrease intake by 18%, according to Brian Wansink, PhD.
6.   Use smaller bowls and plates. Several studies have shown that we over-serve ourselves with larger bowls and plates, but are satisfied with the amount on the smaller ones.
7.   Slow down. People who eat quickly consume up to 52% more than those who chew for at least 9 seconds, according to a study in the British Medical Journal. Eating mindfully is enjoying each bite. Take only the foods you really love, eat slowly, savoring the taste, texture, aroma and remember that it takes 20 minutes for your brain to process that your stomach is full. You can eat a massive amount of food in that time, if you are shoveling it in.

Have fun with your family and friends this holiday. Eat and drink... in moderation. If you love a special dish or treat that someone has made, ask them for the recipe, rather than gorging on it because you won't have it again until next year. Food is a big part of the holidays, but don't let it control you. You take charge. You can always make the food... you may not always be able to see the people. Happiest of holidays to you all!

5 Tips to Ease Through the Holiday Stress

2012-11-30T23:42:38Z

Excited children, delicious food, gifts, family and friends... do you take time to enjoy the holidays? ]]>

This sounds like an idyllic scene, but for many, this time of year becomes filled with stress, tension, sadness and anxiety. With too much to do, not enough money, family dynamics, passed loved ones and exhaustion, how do we handle all of this?

Here are some tips to make this holiday season happier and more relaxed:

1.   We are always striving to have the perfect Christmas, complete with decorations, food, buying and wrapping presents and entertaining. Talk with your family about the traditions that are really, really important and cut out the rest. If they all agree that everything is important, enlist everyone's help- each person gets a task.
2.   The same family dynamics play out year after year. People will not change their behavior if you do not. Don't engage in the same emotional dynamics. Sit back and just observe or busy yourself helping prepare or clean up.
3.   Take care of yourself. Too little sleep, rushed eating and no routine cause exhaustion, stress and tension. Make sleep a priority (or catnap), plan healthy meals and snacks to make up for the change in routine and take 15 minutes (at least) to relax your body and mind.
4.   Remember your loved ones that have passed with a special tradition. Each family can choose what honors their loved one best: an ornament with their photo, a burning candle, an angel, a music box that plays their song or a story shared about the person. We all just want beautiful memories of the person we love and miss.
5.   Gifts have become huge, expensive and often expected by children. In this economy, so many people are feeling the pinch; so discussing gift exchange with extended family is often met with relief. There are many ways to give special gifts that are either handmade or free. Teaching our children to be creative, rather than feel entitled is truly a gift to them.

My wish for you is to have a healthy, happy holiday season surrounded by family, friends and love enjoying delicious food.

How to Manage the Halloween Candy Cravings

2012-10-24T16:50:08Z

Peanut butter cups, chocolate bars of all different varieties, fruity rainbows of sugary confections... how do you resist bowls of Halloween candy? ]]>

Wait till the last minute: don't buy the candy in August and have it sitting in your house, tempting you. Buy the kind the kids prefer, not what you like. Remember... out of sight, out of mind.
It's for the kids: remind yourself that it's not your candy. You bought it especially for the kids' trick or treating.
Enjoy what you love: totally depriving yourself of all candy can lead to more intense craving. Buy a small snack-size package of your very favorite candy to share the festivities with your kids and mindfully eat it without distractions, savoring each bite or each piece.
Be a good role model: if you have children and they watch you slowly, mindfully eat one piece of candy and be satisfied, they will learn the same. Remember, kids learn what they see, not what we tell them.
Decide in advance: and discuss with your kids. What will happen with all the candy they receive? Will they eat it all at once; will you dole it out daily or freeze some for later? And remind yourself that it is theirs, not yours.
Get rid of it: no kids at your house; then take the leftover Halloween candy to work the next day or donate to: Operation Gratitude/ CA Army National Guard, 17330 Victory Blvd., Van Nuys, CA 91406, Attn: Rich Hernandez (262-674-7281)

Keep this thought in mind too... if you learn how to eat mindfully, no food is good or bad. Nothing is off limits or taboo. There are nutritious foods that fuel our bodies and make us feel great and non-nutritive foods that taste good but do nothing for the efficiency and functioning of our bodies. Give your body mostly nutritious food to feel fabulous and don't worry about the small percentage of the other stuff. Learning mindful eating can change everything. Enjoy! Happy Halloween...

Food Cravings: Physical or Emotional?

2012-10-12T15:39:12Z

That donut is calling your name! Why is it so difficult to resist those cravings? ]]>

What's behind these cravings that cause us to give in after we vow to "eat right" and lose those last few stubborn pounds? Why do we lose our resolve when we seemed so strong and full of willpower earlier in the week?

You may be responding physically to dropping blood sugar. When your body's glucose levels get low, you have a desire to eat. The spikes and drops are especially from eating sweets and refined carbs.

We release serotonin and dopamine in response to carbohydrates, especially the sweets that break down quickly and reach our brain oh-so-fast. This gives us the temporary feel-good and the positive feedback loop that is reinforced over and over. The more we eat the sweets, the more we crave them.

Adding to the physical reasons for craving, at a young age, we often connect emotions and comfort with eating. Mom may have fed you something special when you were upset, sad or worried. You then associated eating with feeling better.

Food may also have been used as bribes: candy if you're good at the doctors, treats if you go on the potty and ice cream if you behave at the store. Once again, food is a soother.

These are just a few ways that cravings are both physical and emotional, but how do you handle them?

   1.   If they are due to blood sugar, be sure to eat protein and fiber at each meal to keep your glucose stabilized without the spikes and drops.
   2.   Eat complex carbohydrates, such as whole grains, beans, fresh fruits and veggies because although you will still release serotonin and dopamine once they break down to glucose, it will be slow and gradual, since it takes much longer to digest these foods.
   3.   Be aware when you are eating when not physically hungry, but in response to an emotion, feeling or memory. Awareness is the first step.
   4.   If you have small children, don't use food as bribes, threats or treats. Food is purely nutrition for our bodies, although enjoyable.
   5.   Keep a journal to identify what you're feeling when those cravings hit. Writing it out and seeing it on paper is often helpful enough in identifying when you're likely to be triggered.

Although cravings can be challenging, understanding the physical part and being aware of the emotional side is a start. Remember to eat slowly, sit down for all of your meals and snacks and savor every bite.

Grocery Shopping the Thin Way

2012-09-26T18:03:45Z

Do you enjoy grocery shopping or find it a chore? If you are a label reader, you may be thinner... ]]>
Thankfully, as more information has become available to the general population about the importance of eating more natural, whole foods and less processed foods filled with chemicals and preservatives, the food manufacturers have followed through with adding healthier choices.

A recent study co-authored by Steven T. Yen, a University of Tennessee professor, stated that shoppers -particularly women- who take the time to read food labels are thinner than those who don't. Apparently, the study found that women also read the labels more than men. Yen believes this is important because when we read food labels, it allows us to improve the quality of our food choices by making more informed food decisions.

When I am teaching my clients to improve their food intake, perhaps to lose weight or feel better, I explain that there are no "good" or "bad" foods and help them to have a new and healthier relationship with food. But nourishing our body is always the priority, so giving it the best food first begins by choosing wisely in the grocery store. By following these general guidelines, you can begin your healthier journey:

Fresh fruits and vegetables in an array of colors. Frozen is fine if no added ingredients. Canned is a more processed version.
Fat-free or low-fat dairy, such as milk, Greek yogurt, cheese (not processed American)
Eggs, lean ground turkey or beef, chicken, salmon or other fatty fish for omega 3's, pork tenderloin, lean beef cuts, turkey, soy
Beans- kidney, black, chickpeas, cannellini, etc.
Whole grain cereals- read labels for sugar content and added colors, preservatives. Steal cut oats is excellent with added fruit, milk and vanilla or cinnamon.
100% whole wheat or whole grain bread. This is tricky because the wrapper can say whole grain, but if not 100%, it's NOT. Ezekiel is an excellent choice, both in bread and English muffins.
Nuts (no added sugars or flavorings), peanut and almond butters
Fruit spreads or low-sugar jellies (Pass on artificially sweetened jellies)
Whole grain pasta, brown rice and other whole grains such as quinoa
Olive oil, canola oil and vinegars for salad and cooking

This is just a partial list that can start you in the right direction. Remember to read the labels. It does matter what you put into your body. Pay attention to how you feel after you eat something. The non-nutritive foods are fine once you have fueled your body with all the essential foods. Eat well, feel good and enjoy!

If you'd like more assistance to change your eating patterns, call or email for a complimentary consultation.

5 Quick Tips to Improve Your Sleep

2012-08-21T17:07:35Z

You're just lying there awake, watching the clock. In 2 hours you have to get up and go to work...
]]> Lack of sleep not only affects our level of coping with stress, but decreased sleep has been shown to cause an increase in appetite, cravings and weight.

There are several things you can do to improve your sleep quality. The following are 5 of the tips I consider most important to start with:
1.   Blue light emitted from electronic devices such as iPad, cell phone, laptop, computer screen, iPod, TV and even alarm clock disturb your sleep. It suppresses your melatonin; a hormone that regulates sleep and it can take several hours for your melatonin level to rise again. So turn off all electronic devices before bed (ideally 2-3 hours, but try for at least 1 hour), do not keep near your bed or if you must, in the case of a cell phone for emergency call, turn upside down. Cover your alarm clock with a cloth and do not fall asleep watching TV.
2.   We all go through several cycles of sleep each night and some of us are more sensitive to arousal during the light phases of sleep. Sleeping with a white noise machine, fan or nature sound machine can prevent those hyperarousals.
3.   Caffeine is a powerful stimulant and it takes 5-7 hours to eliminate half of it from your body. So if you drink a cup of coffee at 2 in the afternoon, at 9 pm, only half is gone. Stop drinking caffeine in the morning and remember that caffeine is in iced tea, chocolate and many other foods and drinks.
4.   That glass of wine or frozen margarita that you had in the evening may have relaxed you, but alcohol disrupts your sleep cycles. You may fall asleep easily, but you probably won't sleep as deeply and you may wake up more frequently. If you're going to have a cocktail, drink early.
5.   This is the most important... have a regular routine every night. Just as we have a bedtime ritual for our children that prepares them for the transition to sleep, we benefit by having a set routine that winds down our day and prepares our mind and body for the transition from busyness of our hectic day to peaceful sleep. Routines can be as individual as we are but at least 15 minutes length is essential to enable adequate time to shut down the high-wired brain. I frequently recommend a simple brushing the teeth, writing in a gratitude journal or worry journal to release the day's concerns and a few moments of thought about all of your accomplishments for the day. Notice, no negative thoughts at bedtime. Placing positive thoughts in our mind before sleep enhances more peaceful sleep.

If you try all of these tips and still lie awake at night, there are several other measures to try. Give me a call for a free consultation. Sleep is not a luxury. Pleasant dreams.

Don't Wait For Retirement to Relax

2012-07-06T20:23:04Z

We all know someone who just retired and then suffered a heart attack or stroke... never having the opportunity to enjoy their free time.

]]>
If you're an entrepreneur, you worry about a steady stream of customers who will buy your products or clients who are interested to purchase your services. You must constantly juggle marketing, networking, customer service, research and development and accounting. You may end up working more hours each day than when you worked for someone else.

What is your main goal in working so hard? Did you say money? Many do work just to pay bills, but what motivates some people to work such long hours and so hard that they are losing precious moments right here and now with the people they love the most? Is fear motivating you to regularly clock in more than 40 hours a week... fear of losing your job, fear of not making enough money, fear of not being the best, fear of__________? You fill in the blank because our fears are as plentiful as the number of people.

I want you to think about a few things if you are waiting for retirement to slow down and relax:

Research has shown that regularly working longer than a 40-hour workweek makes us less productive and just very tired.
So often we hear about friends or acquaintances that recently retired, only to have a heart attack, stroke or other fatal or debilitating disease. So much for enjoying retirement.
While we are so busy working, our children grow up. We not only miss some important events, but we miss the opportunity to really connect when it's the most important and we never get that time back.
According to WebMD, 75-90% of all physician office visits are stress-related. Chronic illnesses and multiple disease processes are directly correlated to stress; that in turn is increased when working so many hours. Better health depends on less stress.
Working so many hours is future living. It assumes that if you work hard now and make money, you'll reap the rewards in the future. The problem with this thinking is that you are missing all of the fun, beauty, peace and relaxation right here and now.

If you are in a job that expects this amount of work, start looking for one that will not ruin your health, or at least have a discussion with your boss. Any boss that is demanding this kind of workload is either also unhealthy or not doing the same thing. If you are doing it to yourself, stop now. It's not worth it, my friend. I've been in salaried positions that the expectation was to stay until the work was done or take it home to complete it and I left, realizing it was "becoming my life". No salary, no matter how big, is worth your health.

Take time to enjoy those you love. If you don't have a hobby because you've never had the time, choose one and have fun. Live life to its fullest each and every day. We do not know how long we are here on this earthly plane.

But I Don't Have Time or Energy to Exercise

2012-05-30T17:47:39Z

You know exercise works, but who has the time or energy to fit it in?]]> You've seen those happy, bouncy people in their workout gear full of energy. Were you thinking, "Must be nice to have all that free time" or I can't imagine having all that energy"? Many of us equate exercise with negative thoughts and feelings. If you were a yo-yo dieter, exercise may have been a form of punishment when you ate something "bad". Or if you ever experienced discomfort, or worse yet, pain from doing more than your body was ready to handle, then your vision of exercise is not fun and games. Or maybe you got stuck in a boring rut of the same old thing, day after day.

Becoming more physically active, aka exercise is the best way to boost your metabolism, build muscle that burns more calories than fat, relieve stress and feel better. A great side effect happens to be weight loss but focusing on how great you feel (remember those energetic people working out?) will keep you going longer than just wanting to lose weight.

Here are some thoughts to get you past the initial resistance phase and all the arguments you have in your head:

No time: we all have the same number of hours in each day and all of us are busy, but the difference is HOW we choose to spend that time. You make time to do the things that are the most important to you. You get just as much benefit if you break your exercise into 3 - 10 minute blocks or 2 - 15 minute blocks.
Physically-taxing job: even though you may be in much better physical shape than some, you'd have quite a unique job that incorporates cardio, flexibility and strength training of all muscle groups. Add the one(s) missing to round it out.
No energy: can't exercise because you have no energy and no energy because you don't exercise... caught in a negative spiral. The good feelings from exercise typically last after you have finished. So, promise yourself that you will start, but it's okay to stop after 10 minutes if you are still too tired. Usually, your energy kicks up.
Too difficult: it doesn't have to be hard or hurt for you to receive benefits but it should be something you enjoy and is easy and convenient to do so you will stick with it. Whether you exercise inside, outside, to a DVD, a class, alone or with a buddy, make it fun!
All or nothing: if you have black or white thinking and only 30-45 minutes a day of moderate intensity activity counts, let it go! All extra activity counts, including taking stairs, vacuuming, scrubbing floors, gardening, walking extra steps (try a pedometer), dancing and golfing or any other activity above your normal.

When you begin a new routine, it helps to keep track on a calendar or other visual, as a reminder of your progress. Rather than getting discouraged, if you "miss" days, use it as learning moments. What happened that changed your focus and what can you do differently tomorrow? Live your life happy, healthy and in peace. Your body will thank you... and so will your family.

10 Ways to Handle Caregiver Stress

2012-05-09T00:11:59Z

The emotional and physical stress of caregiving can take it's toll day in and day out. ]]> Normal.dotm 0 0 1 340 1939 Inspired Health Coaching, LLC 16 3 2381 12.0

Caring for children or an aging parent can be a rewarding experience and an extension of your love. It can also be physically and emotionally draining at times. If you are a member of the "sandwich" generation, with the responsibility of both children and parents, the daily demands can reach a level of burnout if you do not take care of yourself first.

It is so easy to be pulled into the spiral of your job, caregiving, household chores, shopping and a myriad of other tasks that you are the last on the list of priorities. In an attempt to be a good parent or son/daughter, you forget about the most important person of all... you!

Here is a list to help you successfully get through each day with better health, peace and comfort:

Take time to talk to friends, even if only on the phone, on a regular basis. You need support too
Fuel your body with nutritious food. Your energy level depends on it.
Fit in regular exercise, something you enjoy. It's okay if you only can fit in 15 minutes at a time. It still works!
Sleep is your rejuvenator, so make it a priority. Turn off the TV at night and turn in earlier
Ask for help. Tap into local resources for assistance, especially with eldercare. Call your local Office for the Aging for guidance.
Set realistic expectations. Your house does not have to be spotless and every meal gourmet. Decide what is really, really important and relax with the rest.
Rather than use alcohol or drugs to calm you, learn a relaxing technique, such as meditation or breath work.
Laugh. Watch funny movies, YouTube videos or read comics. Laughing gets the endorphins flowing.
Join a support group. Being around other people who totally understand your frustrations and who can share ideas and solutions that worked for them is priceless
If you have a spouse or partner, remember to take time to nurture that relationship and communicate your feelings to prevent isolating yourself from them.

When you look back on this time, you will know that you provided nurturing, love and support for the most important people in your life. Be sure you are keeping the most pivotal one at peek performance. You are too valuable to take less care of yourself than you would of those you love. If after following all of these steps, you are still stressing out, call for a complimentary consultation for my stress program.

3 Ways to Kick Your Sugar Cravings

2012-04-11T20:21:59Z

That donut looks so good! You know you shouldn't eat it but having just one really won't matter, right?]]>

Even those concerned about eating healthy have sugar cravings so strong, that they give in. Once the temporary pleasure from eating the sweet is gone, guilt or unhappiness may set in. Why is this temptation so difficult to ignore?

Eating sweets releases serotonin and dopamine, the neurotransmitters that make us feel good. We log into our memory banks that good feeling and associate the donut or other sweets with that positive feeling. Our memories are powerful connectors. So, does this mean you are stuck here? Absolutely not!

The most important thing that you can do to prevent a sugar craving from attacking is eating regular meals. Going too long in between allows your blood sugar to dip, causing you to choose unwisely. Be sure to eat protein and fiber with each meal and if you will be late for your next meal, plan a healthy snack.

When those sugar cravings hit you hard, you can either eat a small amount of the desired food or if you think you will have difficulty stopping at the precise moment you choose, try these tips:

1) Distract yourself, because if you can get through the next 15 minutes, the craving will pass. Have a "Distraction List" prepared for these times- call a good friend, take a bath, go for a walk, listen to some upbeat music...

2) Substitute something healthy and sweet, such as orange slices and strawberries dipped in yogurt or peanut butter and fruit spread on whole wheat toast.

3) Notice your trigger for sweets- every night watching TV, each morning at 10 am and change up your routine. Your patterns are habits or learned behavior, so break the pattern. Don't watch TV at that time, or sit in a different place. If you have coffee every morning at 10, have tea.

Eating to feel good is such a short-term solution. What really is the problem and how can you better solve it? Once you can put a name on the feeling, you can fix it... maybe with the help of a health coach in Albany.