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Meal Prep

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

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:

  1. 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.
  2. 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.
  3. Set boundaries at work. Say “no” to extra assignments, unrealistic deadlines, working on weekends, filling in for coworkers.
  4. Practice self-care. Get enough rest, exercise, eat well, get out in nature, socialize, have some fun.
  5. Don’t let your job define you. It’s only one piece of who you are.
  6. 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.
  7. 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.
  8. 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.
  9. Don’t expect perfection from yourself. Cut yourself some slack. Forgive yourself for mistakes and don’t create unnecessary work for yourself through perfectionism.
  10. 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

 

 

Top 10 Vitamin D Foods

Vitamin D plays a role in calcium absorption into the bones.

A deficiency in vitamin D can result in a softening of the bones called osteomalacia or a bone abnormality called rickets.

Some of the biggest vitamin D deficiency symptoms include:

  • Weakened immune system
  • Seasonal depression
  • Autoimmune disease
  • Cancer
  • Weak bones (osteopenia)
  • Skin issues eczema and psoriasis
  • Dementia

 

https://draxe.com/top-10-vitamin-d-rich-foods/

Stop the Negativity

Thinking negatively is second nature to a lot of people.

We often do it and don’t even realize we are doing so. But has it gotten to the point where others have criticized you for being negative?

Learn how to stop being negative and how to be less critical of others by building the 37 habits to stop negativity forever. #infographic #change #wellness #mindfulness #happiness #stress #mindset #selfimprovement #habits

Negative thoughts make you feel unpleasant. It certainly takes some practice to stop negativity and start having a positive outlook on life.

But if you are able to change your perspective on things, you will be able to live a more fulfilling and purposeful life. Start with the steps mentioned in this article and see what changes they make in your overall well-being.

LHM Coach Facebook Page

https://www.developgoodhabits.com/how-to-stop-being-negative/?utm_medium=social&utm_source=pinterest&utm_campaign=tailwind_tribes&utm_content=tribes&utm_term=359510800_11454068_424298

Mindful Eating by Turning Meals into Meditation

Follow this ten-step plan for mindful eating when you are feeling stressed about food or unable to cope with cravings.

 

LHM Coach Facebook Page