Set Your Day up for Success; Not a Crash

During our flights returning from Thanksgiving Holiday, I learned why I focus so much on eating a nutrient dense breakfast. It's true. Breakfast sets your mood, mindset and physical capabilities for the rest of the day and it can also affect your cravings and nutritional needs for the day.

In-flight scenario:

My husband and I were upgraded to first class on the first of our morning flights, so we had expected breakfast. Our choices that morning were omelet or raisin bran. I found those to be an interesting juxtaposition of options that I would equate to a California Pinot Noir and box wine. Of course everyone before us chose the omelet and they ran out by the time they served us, so we were left with raisin bran. Since I’m pregnant, protein is even more of a concern, but it was especially important after eating only raisin bran for breakfast. Calorie wise, it was dense, but nutrient-wise, it was lacking since it was primarily simple carbs and sugars. As you can see in the picture below, we were also served yogurt that was fruit-filled and syrupy. In fact, the only thing served to us that morning that didn’t spike our sugar levels extraordinarily was the lactose free milk. After landing and during our layover, we went to have "lunch" of a split salad with some chicken However, since I overate bread, I wasn't that hungry so I didn’t eat much despite it being a source of protein. I just figured I’d eat later. We ended up at the Skyclub and the temptation to “snack” heightened. I munched on some hummus, veggies, crackers, some tasteless barley mix, but I continued to pick. We ended up not getting dinner thinking that we'll eat some KIND bars on the plane followed by something light at home. As a result, I was moody, indecisive, and couldn't focus on the work I had intended to during our three-hour layover. 

On our second flight that day, my husband was upgraded to first class and at that point, the sugar and simple carb spikes hit me. I actually got upset that he got to sit in first class because he would get a "meal" while I would have peanuts thrown at me. At that point, I knew we wouldn’t really eat at home. I was irrational and if I can recall in my sugar high, gluten high haze, at home I think I had some peanut butter as a form of protein on sprouted bread and a glass of milk and then I went to bed. I was exhausted because deficient in nutrients and quality food.malnourished.

Results of not setting yourself up for the day:
Irrational thinking.
Lack of energy.
Inability to focus.
Desire to munch on non-nutrient rich items to satisfy a craving you can't place.
Putting off a "real" meal because you don't let yourself get hungry

How to offset? 

Simple = EAT some form of a breakfast in the morning AND make sure that breakfast has a mixture of protein, carbs, and fat. Fat is especially important in protein sources that are not animal based (e.g. when eating yogurt, choose a plain variety with fat in it). Eggs are wonderful protein rich sources that are easy to make in the morning and good for those who want a lighter breakfast. They are versatile and typically inexpensive. Although I harp on quality, if in a pinch, eggs are the safer of the animal based proteins to eat.

So just as they used to say eat your "Wheaties"...I say eat your protein (e.g., beans, eggs, tofu, ...whatever gives you the energy)!

Conquer the Holiday Work Party, Snacks & Lunches

I recently asked a group of girlfriends what their biggest holiday stressor was. Other than the usual weight gain and rush, several said feeling guilty that they couldn't get it all done weighed most heavily on their minds. From eating properly, to gift giving, to decorating and even family time, why do we feel this need to overachieve during the holidays?

How can we regain the control we feel we have lost over the holiday parties and break room snack deluge? I secretly do love the fact that the holiday season brings more occasions to indulge in, but I always regret it later. How do I avoid all the break-room goodies from leftover lunches, to cookie swaps and extra gift basket packages? How can I overcome the battle of will power?  

Is this your typical work day during the holidays?

You wake up groggy from the impromptu happy hour in which you consumed 3 glasses of wine and too much chocolate peppermint bark to then inhale some hummus and crackers for dinner once you got home because it was too late to “cook”. You drink 2 cups of coffee and eat fruit for breakfast since you want to eat “light” to save room for the upcoming holiday party in the afternoon. You end up around 11:00am especially since you only had fruit (sugar) for breakfast. To stave off the crash, head to the break room to see if there are some leftover goodies. To your delight, there are some shortbread cookies (a gift from a vendor) strategically placed by the coffee dispenser. You nibble. Then you say to yourself “that was it, I won’t do that again”. You return to work and decide to eat a lighter lunch since the office holiday party is at 3pm. Since you didn’t pack a lunch, you have to buy this “lighter” meal and you make three more passes by the break room even though you usually don't visit it that much. At 2:00, you drink one more cup of coffee to curb the blood sugar drop and to get through the final hour of work before the party. You show up at the holiday party hungrier than expected and eat more than your of share of cheese, nuts, crackers, bacon wrapped shrimp, meatballs, tea sandwiches and pretty much anything that passes , all the while consuming a couple of glasses of wine...cause "It’s the Holidays!!". 

Why did this happen? Here are several reasons why and ways to counteract, thus conquering the work holiday party, lunch and break-room deluge. 

• Not prepared - have healthy food alternatives available so when your blood sugar drops, you don't succumb to the dessert. Pack high fiber fruit (apples & pears), protein based, low sugar bars such as Kind, Mojo or other nut based bars. Nuts are always a great desk staple. Rice cakes or baby carrots if the urge for a sweet, with peanut butter or hummus.
• Tired and cravings - Sleep is essential. See the recent article on how lack of sleep leads to the inability to feel full and thus causes weight gain. Sleep helps you stay focused and even want to be healthy.
• Choice - Choose when and where you want to indulge. Choose between the break room snack and the cookie at lunch. Choose to have that one cup of coffee in the morning and an herbal tea in the afternoon. Relying on your ability to stay true to your choices will increase your confidence in yourself.
• Lack of holiday red and green - my mom always said, "If nothing else eat your salad.” Regardless of how you eat the rest of the day, make sure you eat that green, rainbow salad. Green salads are filled with vitamins and nutrients and they will satiate cravings more than you realize.
• Deciding – Keep the 5 D’s in mind for giving into those cravings: distract, delay, distance, determine and decide. 
• Hunger - Don't save all of your caloric consumption for that one-time event since you will likely indulge more than you normally would. Denying your body the calories earlier in the day only to offset in the evening may not be such a “strategic” move after all.  It could lead to even more calories consumed-- ones that are emptier with high sugar, deficient nutrients, refined carbs, and high fructose corn syrup. 
• Water - drink A LOT. More than you realize. Water satiates, staves off hunger and replenishes the body.... You need it. Don't deny your body water.
• Lack of natural energy vs. caffeinated energy. Caffeine increases the ups and downs of your mood and energy. These spikes tire your hormones and make you feel tired! Try decreasing the reliance on caffeine since those crashes often lead to sugar cravings.

Conquering work holiday parties lies in understanding why we are making the choices we are and trying to satisfy ourselves in other ways. Take the time to look deeper into your indulgences and see if they aren’t food motivated. Do they stem from a deficiency in other areas (i.e., career, emotional contentment, love and even boredom)?

More on that later...it’s time to enjoy the holidays!

Maintaining Wellness During the Holidays Step #4: Sleep & Self-Care. No One Can Do It ALL, So Why Should You?

"I'll sleep when I'm dead" is a common phrase that many use to justify moving at 110 mph. Many people wear lack of sleep like a badge or use it as an acceptable excuse for their mistakes. It often justifies that extra cup of coffee or that afternoon cookie, which leads to the cycle of spiking and plummeting energy. Do some people enjoy the high and adrenaline rush of no sleep? Sure. In my twenties I found that I enjoyed the thrill of going out late, getting up after only six hours of sleep, having that jolt of caffeine and a sugary breakfast to propel myself through the day, crash in mid-afternoon, to then wake myself back up with alcohol or more caffeine, rinse and repeat. However, that takes a toll on the body and especially the adrenals (insert article). As we age, we may not continue this exact ritual, but we continue the pendulum swings of energy that's similar to those younger years. Staying up late shopping online, socializing at a holiday party and finishing work are all "adult" excuses for staying up late. After just five hours of sleep, we rise early to either hit the gym or race to work. We have that jolt of caffeine to propel ourselves through the work day (one that often includes spikes of tempting break room treats). That leads us to then crave that 3pm caffeine or sugar fix, followed by working late or post-work drinks and/or shopping. We then race home with no time for dinner to slug down whatever is available or we stay up late trying to be healthy by preparing homemade food. What is sacrificed? Sleep.

After a good night's sleep how do you feel? I usually feel refreshed, alert, focused, able to remember what I thought about the last five minutes and energized throughout the day without crashes.  Quality sleep is essential for optimal health. The effects of insufficient sleep on your health range from damage to restorative bodily activities (e.g., tissue repair, muscle development), decreasing memory capabilities and cognitive function and a weakened immune system. Lack of sleep damages hormone regulation such as appetite control, which ultimately can lead to weight gain. Isn’t that what we are most adamantly fighting against during the holidays anyway? Check out Mind Body Green’s article on how lack of sleep can be connected to weight gain. 

The combination of shortened days and the need to squeeze more hours into the day often force us to sacrifice sleep despite the biological urge to hibernate in the winter months. If you make the alternative choice to sleep regularly or more than you normally would during the holidays, you've accepted to prioritize your body. How do you get more sleep? Here are some quick tips:

• Go to bed at same time every night 90% of the time. I like to attempt a regular bedtime Sunday - Thursday give or take 15-20 minutes. Friday and Saturday, I try to go to bed within an hour of my weekday schedule. I know from experience that this is difficult. So try it for one week and see how it makes you feel. Maybe that 6am alarm won't seem so jarring on Monday morning if you had kept a more regular sleeping schedule over the weekend. 

• Don't eat at least an hour before bed and if you’ve had a larger dinner, make sure it's 2-3 hours. Eating before bed disrupts your sleep cycle especially if you don't have a well-oiled digestive system to digest food quickly and absorb the nutrients. 

• Reduce sugar and alcohol from snacks and drinks in the evening. Sugar raises your blood insulin levels and from experience, I have found it adds to morning grogginess.

•  Don't focus on electrical devices before bed. This means no email checking, phone looking, texting or online article reading. Try talking with a friend, meditating, or reading an actual book. All of these will reduce the high speed pace in the mind that often keeps racing despite lights off.

• Try going to bed earlier in the winter & getting up with the sun. Again, we are still mammals at the end of the day and often the daylight is when we naturally wake.

• Reduce caffeine - we drink it to increase our ability to speed through the day. Caffeine increases adrenaline and depending on the individual can take anywhere from an hour to a few hours to completely leave your system. Avoid caffeine after lunchtime and try to reduce the amount to decrease your overall anxiety level. This will help your body wind down faster.

•  Exercise- exercise increases homeostasis and the body's ability to regulate all functions. This includes sleep. Try a light meditative, yoga practice in the evening or wear yourself out at an afternoon class so that by the time the evening rolls around, your body is ready and desiring restorative sleep.

The combination of shortened days and the need to squeeze more hours into the day often force us to sacrifice sleep despite the biological urge to hibernate in the winter months. If you make the alternative choice to sleep regularly or more than you normally would during the holidays, you've accepted to prioritize your body. How do you get more sleep? Here are some quick tips. 

In closing, I’d like to mention self-care and taking time for you. Return to those choices to ensure you are working at your optimal level to provide your best self to others. Often we, especially women, put our needs furthest down on the priority list. The effect is often that holiday meltdown of tears, caddy comments, weight gain, and less sleep leading to why we love yet bemoan the holidays. Self-care includes more sleep, not racing around, leaving time to spend on yourself whether it's taking a bath or walk, saying "no" to a party, trying a yoga class vs perfecting that dessert decoration and anything that rejuvenates your body, mind and soul. So I challenge you this holiday season to give the gift of maintaining your wellness by making alternative choices. Although you may not achieve them all, you may find you will enjoy what you choose and those around you will get to enjoy the best version of you.

Maintaining Wellness During the Holidays Step #3: Alternatives to Make Your Wellness Choices Easier

Do you feel you are relegated to the same holiday options for meals, gifts, cards and so on? Every year do you encounter the same issues of weight gain, holiday rush stress, dealing with in-law expectations, and too many social engagements crammed into the week and weekend? Some of us can disconnect and not succumb to the holiday brainwashing, while others bemoan it but love it all the same, and some of us embrace it with enthusiasm; rolling up the sleeves to dive right in the day after Thanksgiving, if not before. For the love and hate group, there are ways to address the holidays by recognizing the alternatives and then embracing them.

Consider this list of alternatives for three areas that effect everyone:

• Encroaching social events: What to make? Will it taste good? How to not go frazzled? If bringing a dish, it’s less stressful to rely on a repertoire of menu items to choose from that includes appetizers, mains and desserts. This relieves the last minute stress of finding the perfect potluck dish to bring or even serve. Remember to have a variety to choose from and pick dishes that fit individuals with different tastes. My husband and I recently moved, which initiated a process of uploading all of my recipes to soft copy form. However, in the midst of this practice, I ended up losing some recipes and when the time came for a pre-Thanksgiving potluck with desserts I was at a loss. This was an unusual situation for me since desserts are my specialty and I am rarely at  a loss. I learned that an easily accessible repertoire of desserts is best for preventing last minute crises, shopping and kitchen snafus. I have a cake, cookie, chocolate, easy, low cost, "wow", & healthy dessert on my list-- all of which I have tried and know will bring a smile to the guests’ faces. Without this alternative, I spend hours picking out the recipe and mulling over which to choose, then I spend the whole day beforehand trying to ensure I get the right ingredients to make it effortlessly and perfectly. Although potluck events culminate in the December time frame, the best way to prepare is to space out your calendar and prioritize. You can't attend them all without sacrificing your sanity.
• Holiday feasts – Want alternatives to those heavy laden holiday items? Want to conquer the holiday feast without damaging your waistline or energy?  Try bringing healthy alternatives such as dips, spelt/corn or even quinoa based chips as a gluten free alternative. Bring marinated veggies, whole grain based sides and lean meat entrees. Check out recipe ideas here - I'll be adding holiday ones shortly. For desserts, focus on quality and not super sugary items. Clean food (whole, unprocessed) is digested more easily and provides more satisfaction. Everyone loves nuts! Bring a roasted, unsalted mix. When attending that big holiday feast or if you have two of them, don't skip your earlier meals, have a salad instead, eat moderately throughout the day and don’t go to the feast ravenous.  Drink water mainly and if drinking alcohol alternate with water for every drink. I find sparkling water or club soda with two limes is quite crisp and helpful in quenching the need for a refreshing alternative beverage. Leave space on your plate between items as this ensures you don't over pile. If you have several options for a food type (e.g., potatoes) try a golf ball size of each dish or choose one and have a larger portion if it’s a favorite. Remember the holidays are about indulging, but as Andrea Beaman puts it.... it's a "day" not a holi-week and an excuse to go hog-wild.
• Dealing with in-laws –Who do I visit? Will I anger anyone? Choose the in-laws you will visit. Have that discussion sooner than later with the appropriate individuals. Increase your energy by prioritizing your time and bandwidth. It's not a personal affront to the family member to not spend time with them if the trade-off is to be less chaotic, more centered and less frazzled. Explain how spreading yourself too thin doesn't benefit anyone and leads to scattered conversations, rushing off to next gathering, resentment and a lack of focus on the individual at the time. Set aside time to spend with this family member on another holiday or day. The Thanksgiving holiday is short enough without having to deal with travel delays and traffic. You will have more energy if you build in the time for rest and repose.
• Chewing - Yes, I said chewing. Chewing has several benefits for digestion, even for regulating your intake of food. Aside from ensuring your food is in smaller pieces for easier digestion, chewing also slows down your eating process. Have you ever tried to chew a piece of food 20 times? Try it especially with meat and see what happens. Check out my guest writer's (DahliMama) realizations after chewing her food several times. For the holidays this is a good practice to slow the ingestion of delightful goodies. Chew slowly making sure you taste every bite. Savor the cookie. Don't chew and talk. Eat as though you will only get one time to try this savory goodie. This tactic also reinforces why I focus on quality food vs fat free, devoid of flavor, artificially enhanced food because the higher quality food creates a greater ability to savor the bites. One alternative to help offset holiday party binging is to chew your food, don't talk while eating (that’s rude) and really enjoy what you are eating. This also stops you from inhaling the inferior quality or items you just don't prefer to chew.

What all of these choices do is provide you the control and power to engage in the holidays at your speed, putting your needs in the driver's seat.  Most importantly, taking control of your choices will provide you with a renewed sense of energy mentally and physically. As we all know, energy is key for the marathon that is the holidays, which leads me to the last step in maintaining wellness during the holidays: sleep and self-care.

Maintaining Wellness During the Holidays Step #2: Choices Are In YOUR Control!

In my last piece, I provided a general overview of maintaining wellness during the holidays and discussed the first step: identifying the impediments to maintaining wellness. Step 2 to maintaining wellness is choices. Why? Because maintenance is within your control and your choices dictate how you encounter, decide, and determine what your next move is. Some people like to say, "this is out of my control" and therefore relinquish themselves from the guilt associated with consciously choosing to ignore or stick to our goals. Saying “it’s out of my control” helps us rationalize the situation and relieve ourselves of fault. So first ask yourself, do you really want to be in this position? If so, enjoy and accept the holidays as a wave rushing over you. But please don’t expect sympathy from others when you say you can't control yourself.

This time of year, we often ask ourselves, “what choices do I have?” So many distractions related to the holiday season feel like obligations. They take form in happy hour invites after a stressful work day, stuck in rush hour racing to finish last minute shopping, debating whether to take that 6pm gym class, trying to appease both sides of the family, obsessing over the "perfect" holiday card, passing by the work break room for the 5^th time “unintentionally”, the list goes on an on. Basically, choices exist whenever you take an action that creates a situation for a decision. Ultimately these are all choices within your control-- no one is forcing you to compete with holiday shoppers, giving you ultimatums about the holiday parties or forcing you to walk by the cookie laden break room.

All of these activities involve a choice on your part. When you find that you are stressed about certain decisions, consider the following:

1. What is the benefit if I say “yes”?
2. What is the con if I say “no”?
3. Are the results/repercussions worth the enjoyment/immediate gratification that I will gain now
4. What’s the worst that could happen if I chose to say yes (this relates especially to the family holiday conflict)?

Referring to the impediments mentioned in my last blog – let’s address quickly the choice in each of the examples below.

• Winter weather deters the motivation to exercise. – Choose to do it less to reduce the pressure. Work out with a buddy or sign up for a paid class to increase accountability. Find an alternate exercise that you will enjoy. After all, working out is supposed to be fun.
• Daylight savings – Shift your productive hours to daylight hours. Allocate two nights per week to going out in the evening (or whatever time frame that will fit your schedule).
• More sleep. We need it. It’s winter.  Choose to sleep more or not. If choosing less sleep, realize the repercussions. Check out this recent article from MindBodyGreen on impediments to weight loss with reduced sleep.
• Encroaching social events – choose those that fit within your schedule to allow you to reach your goals. Weigh the effects if you do or don’t go. Put yourself first. Make a rule – one party during the week and one on the weekend. Leave time to restore.
• Competition to be the “hostess with the mostess” for holiday get-togethers. The choice here is to be true to yourself and not be defined by others’ perceptions. Choose what is within your means & focus on it. Perfect it. Figure out what you will do the best and make it work for you. You will be surprised at how the authenticity will lead to an even better than expected result.
• Competition between families – If the dual family holiday takes it toll on you, then communicate that to your family. Holidays are supposed to be about giving, understanding and loving; not guilt tripping when one doesn’t attend an event or family gathering. Your rested self is a lot more attentive, focused and enjoyable when not pulled in several directions. Choose the number of family gatherings you can accomplish without overwhelming yourself.  Your family will appreciate the un-devoted attention you provide. Then next year, choose the other family.
•  Drink, eat, be merry – understand when you make a choice to have not, you will have another time. Choose that glass of wine here & not there. Choose to have one dessert as there will be plenty more another time. Choose to pig out because at another party you won’t. It’s within your control.
• Coworkers & vacation times –Choice at work is difficult since that is one area outside of your immediate and sole control. However, choose to not to be like others and cram too much in. Communicate farther in advance. Preface emails and requests with reminders of the impending holidays. Manage the expectations. Then accept that it will get more hectic as we get closer to Christmas.
• Traffic –choose a different route, a different time. Maybe early morning, lunchtime or first thing Saturday morning. Shop online. Or make DIY gifts. Put a reminder in your calendar during the summer to scope out gifts. Or try another alternative to gifts, which leads me to Stage 3: alternatives-- understanding alternatives can assist with accomplishing and having choices.

Maintaining Wellness During Thanksgiving and the Holidays! - Step #1: Identification

We all bemoan the holiday pitfalls, but love the holidays—at least some aspects of them. October (!) marks the start of a love-hate relationship with articles, blogs, and TV spotlights addressing topics such not over indulging but still enjoying, managing stress during the holidays, remaining active despite other obligations, etc. The holidays bring us more social occasions, Thanksgiving feasts, office snacks, less motivation to work out, time compressed days, less sleep, more drinking & so on. And we’re supposed to indulge in all of it, right? Wellness seems to be highlighted during the holidays almost more than it is during Spring Break. It’s another way to diversify the already over-saturated commercialized market by attracting another niche group: those who know the implications of the holidays on their health. However, wellness should be a yearlong, sustainable process. Daily actions. Incremental changes. Manageable plans and goals. When thinking about maintaining wellness, try not to stress out or think about avoiding party snacks, happy hours, holiday parties, family dinners, the stress of rushing, shopping, and being “ON” 24/7? Who said you had to turn into a super-human, overly generous, overly participatory, and overly achieving individual from just past Halloween to beyond New Year’s Eve? You can still indulge, stick to same activities/routine, have balance, and give into temptations without resenting the results.

To address the stages to maintaining wellness, let’s review the areas of the Thanksgiving holiday that affect us most: the marathon of endurance eating (a.k.a Thanksgiving) and December holiday preparation.

Stage 1: Identifying the impediments to maintaining wellness

• Winter weather deters the motivation to exercise. It’s easier to hit “snooze” and stay in your warm bed!
• Daylight savings – That extra hour of sunlight in the morning is great but’s it’s tough at the end of the day. Who wants to be extremely active after work when the darkness ensues BEFORE we even leave the office? It’s easier to sip that juicy red or relaxing cocktail after work with friends in a cozy street lit bar.
• More sleep. We need it. It’s winter. We are animals. Animals hibernate. Accept it & plan accordingly.
• Encroaching social events – it’s wonderful to receive invites, but how many do we really need?Competition to be the “hostess with the mostess” for Thanksgiving. Or maybe we are hosting our parents for the first time with our own families – wanting to show Mom you can have thanksgiving just as respectably as she.
• Competition between families – whose family do we spend the holidays with this year? Both? Driving long distances, traffic, and then two meals. Unfortunately or fortunately, my husband isn’t American so I don’t have this problem but it is one that many of my friends bemoan. Feeling they have to eat their great aunts heavily laden potato dish – both great aunts from both sides along with grandma’s pie & the cousins new trendy fibrous, filling lentil dishes.
• Drink, eat, be merry – but who is merry when they feel the choice has been pre-determined and out of their control?
• Coworkers & vacation times – meaning work becomes more intense as everyone tries to finish year-end projects, juggle timelines for meetings between early departures, vacations etc. & complete what’s necessary to take the vacation everyone feels is deserved.
• Traffic – it seems everyone is on the road – regardless of whether they need to be there. Similar to Ikea on the weekend – does EVERYONE really want that Grundhal or Sonderhamn chair, foldable bin. Does everyone need to shop for that perfect gift, food item simultaneously?

These are just a few of the impediments and I’m sure there are more. The key is realizing these are impediments to maintaining your usual attitude about wellness and then to mitigate the damage caused to your mind, body & spirit.  It’s about maintenance, not trying to be something or someone you are not. Holidays & wellness is about enjoying and savoring what’s important to you. The simple, small pleasures. How?? Well we know step #1 identify & accept. Next, Step #2 – Choices.

Chewing - Why it's the new focus of health! - Guest Writer: Dhali Mama

We are told to chew food some large amount of times 30 or 50 before swallowing, or don’t swallow until you have a liquid in your mouth.  Hard to do – yes?

You have heard of “ less is more”?  How about not concentrating on not counting your big chews, but actually chew much less.

Small, small, bites, keep in mouth as if to let it melt.  Chew once, then savor and roll around in mouth, and then chew again, but very slowly not aggressively. Chew only up and down, not sideways.  Swallow slowly.   This will take a long time to eat, thus you will get tired of eating and bored with your food.  This will also allow a lot of time to let your stomach talk to your brain and you will become satiated with far less food. 

Be aware of your body’s natural tendency to crave and be stimulated by sugar and salt.   Therefore the temptation is to let salty and sugary foods make you eat faster and more of them.   It is easier to slowly consume high fiber, fat and complex carbs.  These foods are filling and often more nutrient dense so far less of them will be required. With the act of slow eating, this will naturally cut down the amount of food you will want to eat and your calorie consumption.  

Try to have your meals as traditionally known – complex carbs, protein and some saturated fat.   A small amount of dessert if you will want it at all.   This could be saved for a occasional snack.  However eating in this more discipline manner will often increase the desire to eat much smaller meals or more of appetizers throughout the day.   Do not eat on the run as, obviously, this will only encourage rapid eating.  Thus even if small meal, it should be done at regular meal times and sitting down.   I have found I have less interest in my next meal after eating like this.   And I feel less hungry.   It has become more of eat to live and not live to eat.  The weight has dropped and is easy to keep off.   Thus I don’t concern myself too much about the occasional indulgence and the worry and guilt is taken out of it. 

It is obvious that very crunchy fibrous foods would require much chewing.   Strong chewing can result in more rapid eating, and the visual goal of accomplishing the task may encourage heavy, rapid chewing.   Salads can be healthy, but if not chewed well, then they will pass through digestive system with much absorption.   Raw vegetables are hard to keep in the mouth and savor – they are all about heavy fast chewing. 

Aggressively chewing, big bites, and minimal mastication of food contribute to poor digestion and lack of nutrient absorption.   Aggressive chewing is punishing on the jaws and teeth.    

Give your jaws a break – eat less of salads and tough meat and eat some softer foods that aren’t so chewy, crispy, or hard.

Cooked vegetables, legumes, and stews.  Often soft foods can encourage the slow, rolling around in the mouth.   Soups – one of the best all purpose foods is excellent for this and often hot – to slow you down.    

Chewing meat is quite physical as it doesn't dissolve in the mouth and must be chewed very small.    Very small bites are a necessity.   Once again a deliberate attempt slow consuming of meat will automatically reduce the amount swallowed. That correct “deck of cards” piece of meat will be enough of a task to eat in one meal.   

Grains will start to be digested in the mouth, so they are much easier to hold in the mouth, melting and chewing.   And again, one piece of whole grain bread will be more than enough to tackle.  

Peace & Health 

~ the Dhali Mama

Corporate Wellness - What does It Mean and Where Does It Happen?

Up until a couple of weeks ago, I thought that wellness programs were only suited for corporate companies-- large organizations that had the capital and the resources to invest in wellness. However just recently, I learned start-up organizations can be home to health and wellness programs as well.

What exactly is Corporate Wellness? It basically means incorporating an employer-sponsored wellness or healthy lifestyle program into the lives of employees. In general, studies have proven that retention, employee turnover, employee morale, health insurance costs, and employee productivity are all influenced by an employee's health and access to such programs.

Worksite wellness has increased in visibility, scope & acceptance with the rise in understanding that health is a holistic practice and not something that is only attained by the hamster wheel at the gym. Increasingly, studies by medical institutions and prominent organizations reinforce the importance of incorporating "health" (however defined) into the workplace. Corporations have responded to this trend and are using wellness programs to recruit and retain employees. Many are even offering kickbacks and reduced health insurance premiums to employees who take advantage of such programs. Additionally, today's Millennials, who are increasingly opting for more flexibility over stability in the workplace, are eager to integrate wellness into their organization and not sacrifice their health for the "rat race". This is where & how start-ups begin to have an advantage over large corporations. Start-ups offer plenty of flexibility to their employees—from medicine balls at their desks, to non-conventional break rooms, to an endless supply of healthy snacks and games to stimulate their employees’ creative juices—they epitomize the mantra of merging work with a healthy lifestyle.

Their flexibility to have stability/medicine balls at desks, work in non-office environments, have break-rooms with soft chairs, healthy snacks and games to name a few attract those wanting a more unconventional work space to liven up their day, provided the needed brain breaks and ultimately encourage their desire to do work AT work.
What's needed for a corporate wellness program varies within the organization, and depends heavily on the employees, the size and the ultimate goal of the program. Start-ups, although having less capital, are more approachable for wellness service providers (fewer hoops to jump through in the initial outreach) and they are willing to take a more alternative approach to the wellness services they offer. What's wrong with a rock climbing club and wall in the office? If it ensures employees stay in the evening hours to bond and maybe even check up on that project, review that code or discuss the next improvement to their project, it’s well worth it!

For wellness service providers, Start-ups are appealing because they can incorporate wellness programs faster and they are willing to take more risks without having to abide by a  it provides more flex to the healthy ideas to be incorporated; not having to prescribe to the long list of HR benefit services rules & regulations. within a larger, established organization.
Start-ups for employees and the health services providers (such as myself) find the start-up culture an appealing alternative to the florescent lit cubicle with the obligatory flu shot in the fall.
Honestly I'd like to discuss wellness over a seltzer water & a ping pong match with the HR/Culture leader while jotting ideas on an IDEA wall in a bright lit, e sun- facing room. Wouldn't you?

Sugar is a sugar is a sugar - but tips for watching without becoming obsessed.

It was once fat, then gluten, corn, dairy, soy and now, it’s sugar (unless some of you remember Suzanne Somers’ diet regime that involved cutting sugar). Sugar is the next new FAD to avoid. Yes, sugar has been a major study of Dr. Lustig (Click here for his video on Sugar). I personally want to read more of his theories on sugar & its chronic destruction of many of our bodily systems. Sugar is everywhere. When fat was

"evil", high sugary substances rose inconspicuously alongside low fat foods, diet drinks and fat free snacks. Metabolic syndrome increased, candida became rampant, and ADHD became the new catch-all problem for children. I’m not here to write about the effects of sugar on the body’s metabolism and bodily functions, but rather, like all food items, we should eat sugar in moderation.

Sugar is the one nutritional substance that doesn't have an FDA suggested recommended intake. In my research, I have seen a suggested daily limit of 40 grams so I established this as my standard. Recently, I read that men should limit themselves at 40 grams and women at 25 grams and in another article, the World Health Organization reduced the amount to 25 grams for everyone read here....wow. Okay. So back up.  Let’s apply the new “standards” to what’s really out there. When I was looking at some protein/energy bars, one bar was upward of 25g of sugar per bar. I thought just getting half of my additional sugar intake was pretty bad, to now find out that this one bar was the entire ALLOTMENT. How can I make the educated choice between getting enough energy and not taking in too much sugar? It’s a daily battle I find.

For those of you who have a fried tooth over a sweet tooth (unlike me), you may not find this reduction in sugar intake a problem. I, on the other hand love to have my cake & eat it too - especially in the evening. I've been able to curb the "need" in the afternoon with higher protein lunches & fruit in lieu of "sugar-ness" (I call this craving for candy “Sugar-ness” not the “sweetness” that also is found in fruit & sweet vegetables). I also know that I'll always have to have some type of sugar infused dessert in the evening, so I use the 5 D's to reduce. (see below). Then there's even the topic of fruit sugar (fructose). Those very strict sugar avoiders even eliminate fruit, but I find the latter to be a good substitute for those trying to weed out the products with added sugars (i.e. processed baked goods). The fruit as a sugar and types of sugar (natural vs added) is topic for later – so stay tuned. In the meantime here are some quick tips for navigating the sugar space, to curb those cravings, moderate the intake and attempt to eat only 20 grams of ADDED sugar each day.

• Eat home baked desserts. NO BOXED, PACKAGED desserts. If you have to unwrap it (unless part of a homemade picnic lunch), don't ingest it. Your body knows how to process, absorb and use real butter and sugar (sucrose). It does not know how to digest high fructose sugar (HFC) and other processed sugars.
• Try the 5 D's when the “sugar-ness” craving hits: Distract, Delay, Distance, Determine & Decide 
• Have a sweet potato - half at lunch time or as that 3pm snack. I didn't believe this when I first read it, but it's true and it works! If you have a cold, it’s especially good to eat a sweet potato because reducing sugar reduced congestion.
• Increase your protein intake at lunch
• If reading labels follow these guidelines: 
• Try to make sure one serving isn't your ENTIRE daily intake or even half. Thus, only 10 -12 g of added sugar per serving. 
• If it has more than 10- 15g then eat half of it (i.e. ,a Cliff bar - half now, half later). 
• Type of sugar - is the sugar from a date, dried fruit or is it chocolate, cane sugar, brown rice syrup, agave, sweetener or added sugar? Read the ingredients. If the source is not a known whole foods (e.g, dates, fruit, dried cranberries) then the sugars are additive. Natural sugars (fructose) are processed differently in the body than added sugars (lesser of the two "evils" again for those really getting detailed). See pic below
• Try to not eat sugar any sooner than 2 -3 hours before bed (I fail at this ALOT). It will affect your sleep and actually induce morning grogginess. I've tested this and much to my own disdain, the reality of the findings proves the following: less sugar = morning alertness.
• Top 5 Sugar Free Snacks (without added sugar that is)
• Others!? – let me know! 

Frappaccinos for breakfast?

Breakfast. It's one of those hotly debated subjects on what one should eat for the optimal breakfast. We all KNOW it's the "most important meal of the day", however, it's often the one we all skimp on, eat the smallest, need the most energizing pick me up, or figure "hey I've got the rest of the day to work it off". what determines the size & content of your breakfast?

- Effort to make, obtain & possibly transport

- TIME - the magic causal relationship within all decisions

- Hunger factor

- Energy/jolt needs

- Conscious

The last factor seems to be the one that is least considered or at least falls off the list when all previous factors take precedence. I forgot what my breakfast used to be about 8 years ago. I do recall in 2007 it was sometimes those Starbucks frappuccino cans & a granola bar type thing. That was especially if I was out late the night prior. Why? Portable, tasty & energizing. Healthy? in my 20's it wasn't as detrimental, but now I see the repercussions. High in sugar, trans fat, & artificial ingredients. It pumped me up, but dropped me down fast. I think that's when i set the stage for my adrenal & thyroid issues almost 8 years later until recently despite the changes I made just 2 years after this quick fix of a breakfast. 

2008/2009 it was a fried egg over spinach and/or buckwheat thanks to my mom's health issues & influence and since then it's bene some combination or choice of yogurt, egg, veggies to what we have now which is fried egg over greens of some sort, hummus, & chopped up tomatos, onions, maybe cheese. Recently I've just been taking some left over bean/veggie dish from dinner & using as the base for the egg. Being pregnant I LOVE me some breakfast & find if I'm not fueled in the morning I want to snack more, have more cravings (Like most), but also can't function as well with headaches easily coming upon me & more.

So what's the deal with the Frappuccino? I walk by dunkin & smell the sugar & the coffee; smells great! I sometimes wish I could eat just a coffee & donut & be okay, but I know an hour or two later I would feel terrible. Does that happen with the mocha, late, frappuccino ONLY sans food way to start your day? Is that why some people get irritable around 10:30/11am? Is that why lunch is often easily 11:30am or if pushed off to 1pm then gorged upon. Does one realize the cylical effect of the Frappuccino rollercoaster - the energy packed drink creates the addiction for more.

The immediate rush through the system of that tasty, cold sugary, coffee mix makes you think you can conquer your day, but the aftermath in the body may not agree with blood sugar spikes, hormonal caffeinated pendulum swings & craving for nutritional substance that isn't just simple sugars, caffeine & artificial jolts of fun!

"You are much smarter now than when I first met you"

I recently listened to David Amen's "Train the Brain" lecture and realized a recent flippant statement my husband said the other day was true. "You are much smarter now than when I first met you". I thought wow, that's kind of an insult, but at the same time I understood what he meant & in his sweet way was telling me I had developed quickly & decelerated the aging of my brain. Learning is exercise for the brain. We all unassumingly play Sudoko, do crosswords as a way to keep the brain stimulated, but studies have indicated that those exercises along with other aspects of brain health such as good sleep, diet, weight, positiveness, omega 3's & more. I started learning a language a few years ago since my job, although intense while working, was a job I could leave at work if I deemed as such. I knew I wanted & needed to "learn" so the language was a good way to train the brain. I have to admit it was a great exercise for personal growth & fulfilled a need. However, when I started the Health Coaching training program, volunteered for the Worksite Wellness Council of MA, and even threw marriage into that mix, I felt that my brain has exponentially developed but at the same time feels slightly overloaded with all the tasks in these areas taking little more time to complete. Thus, what's the threshold for learning for maximum retention without hitting burnout? My Turkish isn't doing so great, but that's because it's been de-prioritized and I don't practice. I haven't even touched on the aspects of over stimulation in our society that can possibly minimize learning potential, but also train the brain to work faster. Some studies are saying too much multi-tasking isn't as ideal as originally thought. But to stick to this topic, brain health is just as important as physical, nutritional, spiritual health, so keep that in mind, find something "new" to learn and enjoy to make yourself "smarter" for yourself...not necessarily for the peanut gallery!

Fear of fat leads to sugar laden breakfast?

I love studying in coffee shops. Up until recently I was not indulging in their sweets or even food items, due to expense mostly and also because of food content. However, for some reason I've started to partake of their food items. Only at breakfast. Maybe because cheaper and the lesser of 2 evils. Also, if you are to eat a more filling, higher caloric meal (usually found eating non-home cooked) breakfast is the best meal of the day to do this due to revving the metabolism as well as providing sustenance for the rest of the day WHICH leads to less binge & random, thoughtless eating in the afternoon and evening.
Or I could also be rationalizing to myself.
However, I'm still very conscious. I usually don't get sandwiches. I stick to mostly protein (cage free eggs) and veggies if possible. If I want a scone, fine I go for it, however, it's got to be a appearingly tasty pastry or something unique. But I find when I give in, I give in appropriately and willingly. Thus, no self regret.

So the point of this was to say, when this breakfast item is chosen, often times fat is still the big "Fear". Other than carbs. However, for breakfast & many meals out at coffee shops it's a given that gluten/bread of some shape or form will be predominating food item choice. To counter balance this I often add a fat or protein to ensure I don't have the carb/gluten crash in a couple of hours. Yes that may mean additional calories but that's better then , than the following the results: yo yo blood sugar (causing insulin resistance & metabolic belly), reaching for a high sugary/energy snack out of blood sugar crash desparation, & minimizing the snacking (that I laready do too much of during the day). Although sometimes this goes against the food combining idea (protein with gluten - no no). I often pick a protein that is vegetarian base (egg, beans etc).
The gentleman next to me was apparently opposed to this. His breakfast consisted of a bagel (no cream cheese) honey & then a banana. Overall, yes this is a "better" choice than some other high trans fat breakfast or none at all. HOwever, breaking this down was a breakfast of high Glycycmic index, high sugar, immediate energy, but nothing sustaining.
I would have suggested in lieu of the honey, have some peanut butter; slight fat (mono unsaturated), protein and a legume at the end of the day. If an allergy, then a hummus. Since a coffee shop with possibly neither of these options, I might even go for the cream cheese, depending on the source.
Also, I might ask for a seven grain bread vs a bagel, since the latter is high in caloric without much nutritional value in return.
It's all about choosing smartly & wisely for your body. Whether it's sprouted, whole wheat grains vs refined, more protein & fat over high sugar.

Make your choices meet your body's need for a productive & long last day!

1987 & 2014 - School Vending Machine Debate

Back in my quintessential New England elementary school in Worcester, MA, I recall my mom taking up a cause with the PTA and eventually the principal with one of her best friends and political rable-rouser pal! The issue was over whether to install the newly desired school vending machine. This was a new commodity and something perceived as "cool", up and coming, and what all the current schools would do.
However, this would also mean an increased and easier access to sodas, snacks, and in general processed food. From my childhood understanding, this was also thought of as a fundraising tool for the school since funds were always in need. My mom hearing this, fought the concept with the same ideology and rationale that many are using today to remove vending machines from schools. However, this was in 1987 not 2014. 27 years earlier my mom had the foresight to understand the repercussions these processed food encouraging machines would have on children, their health, their mindset, and not only their pockets. As in many schools, there were kids with lower economic means and this would only encourage money spent on the "new cool" item vs on more health benefiting choices. 1987 school lunches weren't any more nutritious (to my recollection) and I even recall working in the cafeteria (but not getting paid) so things were a little different in some respects. However, the mindset to provide children with nutritious food was increasingly declining while the mindset to increase any means to garner funds for the school even at the expense of child nutrition, was increasing. I'm glad my mom fought, even though I recall she accrued a few more enemies along the way, including the principal. However, I'm glad. To this day, I respect her for taking charge 20 years before her time to prevent the problems that now many health conscious parents and individuals are scrambling to rectify.
It's easier to prevent the process versus clean it up...

Turkish inspired breakfast with my own twist from a recent article I posted below; lemony swiss chard egg nests. Easy, fast, light & nutrient dense!