Laugh

2 Nov 0

The Principles of Intuitive Eating

We’ve talked about intuitive eating in the past (check out our hunger scale!) but never fully dove into all 10 principles — until now. Intuitive Eating was coined by Evelyn Tribole, MS, RD, and Elyse Resch, MS, RDN, CEDRD, Fiaedp, FADA, FAND, after their clients expressed concerns about the diet plans they had been given in the past. Eager to learn more about how we instinctively eat and to improve their clients’ relationship with food, the founders developed and began teaching 10 principles for intuitive eating.

Hopefully these 10 principles make intuitive eating a little less mysterious and a little more practical. These principles can help improve your relationship with food so you spend less time thinking about eating and more time engaging in meaningful life experiences.

This blog post includes contributions from Liz Sanders, MPH, RD.

https://www.foodinsight.org/10-principles-of-intuitive-eating

Connie

23 Oct 0

Are you a workaholic? Tackling the signs when you’re burnt out!

The best way to deal with burnout is to prevent it in the first place. And the best way to prevent it is to be aware of the signs of burn out and your risk factors.

Who’s at risk?

workaholics
perfectionists
people who dislike their job
people who work at emotionally draining jobs or jobs with high stakes for failure (firefighters, doctors, etc)
people who travel a lot for business
people with high stress levels
employees who have little control over their work assignments, schedule, etc.
people with demanding managers or unrealistic expectations
employees who feel under appreciated
people who get little time off

As you can see, burnout can be a serious problem. It’s not just hating your job or needing a new career. It can affect your health, personal relationships, and finances.

Hacks for preventing burnout:

Take time off regularly. Use your vacation and sick time. They are there to help restore your body, mind, and spirit. You should come back from vacation rested and refreshed, which allows you to perform at your best.
Do things you enjoy on your time off. Pursue a hobby. Learn something new. Enjoying a meaningful activity can offset some of the negativity at work.
Set boundaries at work. Say “no” to extra assignments, unrealistic deadlines, working on weekends, filling in for coworkers.
Practice self-care. Get enough rest, exercise, eat well, get out in nature, socialize, have some fun.
Don’t let your job define you. It’s only one piece of who you are.
Listen to your body. If you pay attention, it will tell you if you’re under stress. Things like aches and pains, insomnia, food cravings, anxiety, or depression are signs of problems.
Get support. This could be in the form of a supportive friend, colleague or supervisor. A therapist can be really helpful in sorting out causes and solutions.
Surround yourself with positive people. Moods are contagious so be mindful of who you spend your personal time with. Limit time with negative coworkers as much as possible.
Don’t expect perfection from yourself. Cut yourself some slack. Forgive yourself for mistakes and don’t create unnecessary work for yourself through perfectionism.
Consider whether you’re really at the right job or company. Explore what you like and dislike about your job and this particular company/department. Think about how it fits in with your long-term career goals.

10 Hacks for Preventing Burnout

Connie

16 Oct 0

Best Multivitamin for Women

It’s believed that around 30 percent of all women are deficient in one or more of the most important vitamins and minerals, and for many women the risk only increases with age. Another scary finding? Estimates show about 75 percent of women would likely develop nutrient deficiencies if supplemental multivitamins didn’t exist.
The best vitamins for women include vitamins A, C, D, E, K and B vitamins. In addition to the best vitamins for women, other nutrients that are important include iron, iodine, magnesium, omega-3 fish oil and calcium.
Risk factors that make a women more likely to have a vitamin or mineral deficiency include: eating a highly processed diet, being vegetarian or vegan, being underweight or consuming too little calories in general, being of reproductive age, being over the age of 65, and having a low socioeconomic status, a lack of education and living in poverty.
Risk factors for not getting enough of the best vitamins for women include being vegetarian or vegan, pregnant or over the age of 55.
Make sure to consume as many of the best vitamins for women as possible in order to be the healthiest you can be and prevent nutritional deficiencies.

The Best Vitamins for Women

Connie

All In Moderation, Always Be Moving, Energy, Get Cooking, Healthy Lifestyle, Laugh, Meditation, Mindfulness, Nutrients, Nutrition Book, Plant-Based, Protein, Simple Life, Sleep, Smart Goals, Transformation, Wellness

8 Oct 0

Managing Cravings

An important question to ask before eating – am I hungry?

Eating when stressed happens to all of us. It is a normal part of life, however if it happens too often, it can lead to even more stress and no one needs that!

One of the key elements that I use personally in my health coaching business is to use the following method to determine is it physical or emotional hunger and the steps to break it down. I’ve also included a great guide to all our favorite “bad” food cravings, which breakdown the why behind the craving and what “healthy” food we should reach for to help us conquer this battle.