Where is Your Junk Food?

If the mere sight of food can stimulate a craving and the aroma of others send you directly to their path, the best strategy is out of sight, out of mind. Our cravings can be stimulated by multiple senses, as well as emotional cues from past experiences. Try to remove all offending foods from your environment but if you must keep them in your house, put them in covered containers, in the back of the cabinet or fridge. THIS you can control…

Snacking Success

With the cost of food going up and salaries not rising at the same rate, many families buy in bulk. If being bored or upset can send you to the pantry, stopping after “one serving” out of a big container is very difficult because we are not eating from true belly hunger. The hunger we are trying to fill is emotional and will not be satisfied by food, but we try… and try… and try… sometimes until the container is empty, much to our horror! When you first bring the BIG package home, fill multiple small snack packs and SEAL the big package closed. Planning ahead always works.

Agitated or Withdrawn When Stressed?

We each have a unique response to stress influenced by our life experiences and genetics. We either fight or take flight… do you tend to get angry and agitated or withdrawn and quiet? If you are the angry, agitated type then quiet, calming techniques will work best for you: soothing music, aromatherapy or meditation. But if you become quiet and withdrawn try a brisk walk, dancing to lively music or squeezing a stress ball. And for both… breathe deeply!

Diet for Pain Relief

Chronic inflammation can cause pain and other serious illnesses such as heart disease, some forms of cancer and Alzheimer’s, according to Dr. Andrew Weil. Dr. William Welches, a pain specialist at the Cleveland Clinic, as well as Dr. Weil, recommend an anti-inflammatory diet, limiting sugar, refined flours, processed foods, saturated and trans fats and hyrogenated oils and animal protein. Increase fish, nuts, seeds, beans, fruits, veggies, whole grains, cook with olive oil and canola and drink plenty of pure water.

Serve from the Kitchen & Eat Less

Keep the food on the counter or stove in the kitchen and fill your plate from there. Bringing the food into the dining room will likely mean a 19% increase in the amount of food that you will consume. According to Brian Wansink, PhD, author of Mindless Eating, having food at least 6 feet away gives us a chance to stop and ask if we are really hungry enough to go back for more. Better to be mindful…

Doodle Your Memory Better

If you complain that your memory isn’t as sharp as it used to be, the next time you have a not so exciting meeting at work, try doodling. You will remember more info from the meeting. According to psychologist, Jackie Andrade of the University of Plymouth in England, you’ll have better recall if you were doodling. Doodling is a simple task with just enough energy to keep you focused. Now I know why all my notebooks in school looked like that!

Hold Hands to be Calm

We are all looking for ways to reduce our stress and it may be as close as our partner’s hand. Psychology experts at the University of Virginia discovered that when married couples held hands when placed under stressful situations, they were calmer. This was evidenced by functional MRI’s of the brain. We know human touch is comforting, so of course this makes sense. Reach out and touch the person you love!

Is Your Salad Healthy?

A salad loaded with veggies is a great way to get in all your vitamins, minerals and antioxidants. But when you add high-calorie, high-fat bacon bits, cheese, croutons and dressings, salad loses some of its value. Try adding beans, extra veggies, hard-boiled eggs, grilled or broiled chicken breast or tuna, and homemade dressing. If you don’t like olive oil and balsamic vinegar, try this Maple Vinaigrette: 1/3 cup extra virgin olive oil, 2 tablespoons apple cider vinegar, 2 teaspoons Dijon mustard, 1 tablespoon pure maple syrup and dash of sea salt and pepper.

Nutrition-You Get What You Pay For

Many people complain that healthy food is too expensive, but check out the nutrients in the product to determine if you are really getting your money’s worth. Assess the protein, fiber, vitamins and minerals per serving versus the fat, salt, sugar, preservatives, and other chemical additives. You will probably see that a lot of the “cheaper” products are full of the unhealthy things. Your body is your best asset and you only have one… isn’t it worth the best?

Energy and B Vitamins

Being lethargic and drained may be from not enough sleep or it may be from your diet. If you aren’t getting enough B vitamins, your body can’t get or make energy from the food you eat. Add B-rich foods such as spinach, asparagus, broccoli, beans, eggs, dairy products, lean pork, poultry, fish, brown rice, oats and wheat germ. When you feed your body what it needs, it thanks you!

Relax with Basil

Essential lavender oil is used to relax and prepare for sleep but other plant oils containing linalool have been shown to reduce stress and induce sleep too. Inhaling sweet basil, sweet orange and mango soothe emotional stress. Grow a sweet basil plant and inhale that sweet fragrance when you are feeling tense. Plus now you have fresh herbs for cooking, rather than dried.

Successful Weight Loss Maintenance

To be successful in weight loss and maintaining that loss, gradually changing unhealthy eating habits with healthier ones is key. That’s why diets don’t work- no one can maintain them forever. Make simple changes you can live with, such as eating salad with your burger instead of fries dipped in mayo. As I always told my kids growing up, “inch by inch, everything is a cinch”. What small changes can you make today?

Gratitude and Happiness

To increase your happiness, hand write a letter of gratitude to someone. According to a study conducted by Steve Toepfer, associate professor at Kent State University, as long as you write about something that is important to you and it’s not a brief little thank you note, the results are significant improvement in happiness and life satisfaction. Email and texting do not have the same effect because the process of writing allows time to reflect. Is there someone that you’d like to send a letter to?

A Less Stressful To-Do List

Since research shows that multitasking is not only inefficient, but stressful, how do we accomplish all the tasks on our to-do list without being overwhelmed? Break down your list by prioritizing each item. Use either A, B and C’s or 1, 2 and 3’s. A’s or 1’s are top priority and get done first. You will get better at deciding what is the top priority as this becomes a daily practice and you may notice those C’s or 3’s are not be so important after all. How do you prioritize your day?

Beer Can be Healthy Too

Although red wine and resveratrol are known to have health benefits, for all the beer drinkers out there, this is for you. Researchers at the University of California, Davis found that pale-colored malts are a good source of dietary silicon, which is an important mineral for bone density. Those containing high levels of malted barley and hops are the richest in silicon and 2 beers could provide 30 mg. Lead researcher Charles Bamforth does caution to use moderation.

Laughter is the Best Medicine

What relieves physical tension, decreases stress hormones, triggers the release of endorphins and increases blood flow? Laughing! The positive benefits of a good laugh are so powerful that journalist and author Norman Cousins watched Marx brothers movies as part of his recovery program, stating that a belly laugh gave him 2 hours of pain-free sleep. Besides watching funny movies, what makes you laugh?

Clean Out the Clutter

Your home is the place to unwind after a stressful day of deadlines, meetings, reports and chores. We all want to return to a place that brings calmness, peace and rejuvenation. When clutter overtakes countertops, tables and all available space, frustration follows. Clean out the clutter! A low-maintenance home is a joy to come home to, no matter what the day was like. If organizing isn’t your strength, who can you barter with??

Changing Your Bad Eating Habits

Identifying your challenge areas in eating will benefit you in changing those habits. Do you stuff yourself at meals? Do you eat quickly at your desk? Do you dine out often, choosing high-fat, high-calorie meals? Do you snack frequently, even though you’re not really hungry? You may fit into one or more of these areas. Keep track by writing down what you eat, who you are with and what you were feeling at the time… for just 3 days. What will you find?

Avoid the All-or-Nothing Trap in Eating

Many people attempt a new healthy eating plan, only to become discouraged and abandon it when they aren’t “perfect”. Adopting a healthy eating plan is a gradual, lifelong process, so to avoid the all or nothing trap, try the 80-20 technique. Plan to eat healthy, whole foods 80% of the time with 20% leeway for vacations, holidays and socials gatherings. If you can fit in more than 80%, superb! If you are going to a 4th of July BBQ, don’t stress, enjoy!