Efficient At Home or Office Workouts That Won't Bore You! (Trust Me! I don't like working out at home.)

There was “blizzard” earlier this week and it’s mid-March! It’s supposed be the time of crocuses popping up under remnants of snow. Not a full on blizzard. But hey, we must all roll with the punches of life – rearranging schedules, appointments, social outings and more. However, the one thing blizzards don’t have to do is derail your workouts and movement schedule, unless you succumb to the strong desire to cuddle up under the blanket to watch movies, read a book or sleep – which by all means do, if that’s what your body is craving! We all need some rest and recharge. However, if cabin fever is at an all-time high, then I strongly recommend adding some movement to your morning, mid-day or 3pm slump.

I hate or rather hated, working out at home. Despised. I never thought it as good as the gym. Before having our daughter, I needed the gym to work out. Period. I loved the social atmosphere, organized classes, and the accountability from a paying monthly fee. Albeit, to make life work, we sometimes need to compromise. So I began working out at home especially after a friend said “Look at this space you have to work out”.  So I got over getting sweaty in my living room and the need for “machines” and embraced the videos as workout classes. Here’s a couple of my favorites for home or work!

Jessica Smith TV. – Approachable, fun workouts with varying intensities, duration and muscle groups. She touches on everything from walking programs, H.I.T. (high intensity training), yoga, strength, cardio, flexibility and stretching. And who doesn’t love, Peanut, her “active” French bulldog. She adds humor and intelligence while staying focused. She is ideal for those who are new to working out at home and has convinced me to slow down and focus on full range body movements for healing and integrated techniques versus the hamster wheel of the treadmill.

Fitness Blender – These are results oriented quick workouts, that are easy to follow with varying intensities; focused on one body part or total body. I worked up a sweat unexpectedly with a 5 min leg workout. They are efficient, with minimal talking and get right to the point. Best of all, the site has an easy to use search function for finding workouts based on duration, intensity, style (yoga, strength, cardio, HIT), body group (arms) and equipment. Pick your workout to start the day! I look forward to exploring their site more and interchanging with Jessica Smith T.V.

For those in the office, I provide a presentation on D.I.Y. Wellness Tips, in which I discuss how to incorporate movement at the office in various ways from unused conference rooms, to your desk, to even your stairwell. Otherwise, check out the following two sites.

Activity Bursts Everywhere – A.B.E. – These are 10 minute videos focusing on various parts of the body using your chair, your desk or by standing. If nothing else, watch for a good chuckle and you might find yourself partaking in the exercises. Don’t underestimate how just a few moves and deep breathing exercises can help curb cravings, refocus energy and provide that extra boost of focus to power through an hour two. I did these routinely at 11am at my desk vs reaching for those snacks. Worked every time.

Yoga – For a free version, try Yoga with Adriene. It's a six minute video for the desk stretch break. Otherwise, Desk Yogi, is a paid program with reminders, playlists, competitions and more for a virtually integrated at your desk wellness program.

Although I still prefer the gym, I knew I needed to continue these videos when my toddler joined the fun! 

When Snack Attack Hits, What’s in Your Desk Drawer?

11am hunger pains. 3pm boredom and energy fix. Does this sound familiar? When you open your desk drawer, go to the vending machine, or meander by your colleagues snack wall, do you see this…

Depending on how you feel, do you dive in with carefree abandon? Do you say “TODAY I need this treat!” or “I’ll do “better” tomorrow” or “It’s just one piece”.  Does the stress, hunger, boredom, tiredness or need for energy drive you to make decisions that may not be the most beneficial for your body? Do you even know if these options are harmful or helpful?

A recent article suggested that desk drawer snacks are an over rated office perk that should be removed in 2017 corporate wellness plans. I agree if used unwisely. However, rather than eliminate the desk drawer snacks, I say make it over. Take your current vending machine, desk drawer or maybe that shared group of snacks and give it a make-over with two simple points in mind:

Is this snack HARMFUL or HELPFUL for my body?

Rather than use “good” and “bad” – let’s move away from the punitive terminology and towards a mindset of nourishing the body; a perspective of self-reflection and thought; and a solution model that is tailored, not prescriptive.

Below I provide some options for making over that snack drawer with “HARMFUL” and “HELPFUL” in mind. This approach can be applied to vending machines by working with your vending machine company or check out ones that provide healthy snack/meal alternatives – LeanBox, Berkshire Natural, or Healthy You Vending as examples. This can also be applied to a shared snack wall or corner stocked in one employee’s area from pooled funds.

Before I suggest some options, let’s first define HARMFUL and HELFPUL

HARMFUL: Snacks that….raise and crash blood sugar, have too many unpronounceable ingredients, the first ingredient is sugar, corn syrup or another additive, added sugars is above 15g per serving, contain too many artificial ingredients, additives or oils. They make you jittery, bloated, cramped, or sluggish.

HELPFUL: Snacks that….are in their natural form (with packaging just to contain the item), have 5 or less ingredients OR have all natural ingredients such as apples, figs, brown rice, honey etc…all things we eat in their original form, have less than 15g of sugar roughly per serving. They satiate, are calming, energizing versus hyper and jittery.

Would a “HELPFUL” to your body snack drawer look like this?  (on the left are organic wild rice cakes)

Along with what’s captured in the pictures, below I’ve listed some ideas for what a HARMFUL and HELPFUL snack drawer might contain.

In an upcoming blog, I’ll discuss how to tackle the “WHYs” behind choosing your snack drawer options in the heat of the moment. But for now, consider the following: We all have those stressful, over tired days; hopefully not most of the time. We all have cravings and needs. Indulging 10% of the time – not every day - is beneficial for balance and to ward off the issues that come with denial. So allow yourself that 10%, but make sure that 10% isn’t a death by a thousand cuts. Meaning 10% every day. Crowd out that 10% desire and craving with the 90% helpful. Keep the helpful items within reach while also keeping moderation in mind.  

Craving strikes? Drink water, take a quick walk, stretch, talk with coworkers – DISTRACT yourself from the need to reach in that drawer for reasons other than an ENERGIZING SNACK.

Snack wisely.

Remind yourself of the drawer’s purpose.

Stay tuned for more tips when the snack attack hits!

HELPFUL

—  Nuts – preferably raw (lightly salted if so)

—  Whole fruit – preferably organic

—  Dried fruit

—  Full fat plain yogurt

—  Hummus

—  Lentil/bean based chips

—  Carrots, peppers – veggies – preferably organic

—  Pre-portioned cheese – full fat or raw milk

—  Organic rice cakes

—  Coconut, seltzer water or tea.

—  Nut, seed, low sugar bars

—  Pickles, olives, kombucha (fermented tea drink)

HARMFUL

—  Candy Bars & candy – high sugar or low % chocolate

—  Chips – especially those baked in corn, palm oil

—  Buttery packaged popcorn

—  Sugary cereal

—  Animal Crackers

—  Yogurt or chocolate covered pretzels

—  Pretzels with multiple flavorings

—  Juices – less than 90% fruit

—  High sugar energy/power bars

—  Pop tarts

  Cookies with high fructose corn syrup or artificial ingredients

NOTE: These are only recommendations for snacks based on Your Wellness Scout experience. This is not an endorsement or critique of any items specifically listed or pictured in this blog.

What's Your Excuse to Packing Lunch!? 10 Tips to Tackle Lunch Packing Challenges

School has started. The 4^th Quarter is underway. Both equates to more projects and longer hours, thus less time at home. Preparedness is key especially with meals such as lunch! It is the second most important meal of the day and can be problematic for busy employees and children. Am I really equating children’s lunches with executives, managers and worker bees? Yes I am, because they have two problems in common – time and what to pack. Parents packing kids lunches have numerous conveyor belt of projects dominating their minds with lunches often falling to the wayside. Plus, picky eaters don’t help. Employees, tired after long days and unmotivated to creatively fwhip up something interesting, often leave packing lunch to the morning, which 90% of the time leads to no lunch.

Employees at least aren’t picky eaters, sometimes :-).

Below are 10 tactics for packing lunches whether for your child, your spouse or yourself. The biggest difference between these groups is the types of food. Although these tips focus on adult lunches, they can be applied to packing kids’ lunch especially if your kid is eating variations of your own food. Just remember that making food entertaining is for your kids…not you.

1. The Lunchbox: Scrambling for a container to pack your lunch in doesn’t ease the already time sensitive situation. Buy one or two lunchboxes that keep the food cooler, are easy to insert in your work/school bag and are leak proof. There are so many options out there. I love U Konserve for their eco-friendly and durable packs. We use the REI Lunch bag (currently unavailable but they have other options). 
   
2. Tupperware/Containers: Form fits the function, but don’t let finding the perfect lunch container delay your efforts. I use the plastic Tupperware we store our food in at home (the glass ones are too heavy) and designate three sizes that fit into our lunch boxes. My husband doesn’t mind if his food mushes all together – he likes, as it adds flavor. However, if you like to keep your food separate, pack separate smaller containers or invest in portioned Tupperware.
   

Okay NOW you are ready to make lunch!

3.  RE-Purpose food: I have several clients who just aren’t into leftovers. I sigh. It’s challenging to eat and cook economically if you refuse to eat left overs. However, second best is “re-purposing” cooked food. Before cooking chicken for dinner according to your recipe, portion out some for your lunch the next day.  Add a simple pesto sauce, cheese, or cooked vegetables or even wrap it up in a tortilla. Cook a casserole or shepherd’s pie type dish for dinner. For lunch, break it up and top a salad, wrap up in a tortilla, or even as a quesadilla. Or top a piece of the casserole with a fried egg. Whenever you are making dinner, take some of the main ingredients to make your lunch with the next day. How?

4.   Simplify: Don’t make it fancy, or complex. Simplify. Lunch typically is never more than an hour and sometimes at your desk or in a rush, so don’t make it a gourmet meal. The goal is energy, sustenance and fulfillment. Also simplifying makes it easier to repurpose from last night’s dinner. Fill these requirements: protein, veggies, and carbohydrates in grain form or whole wheat tortillas. So if you cooked fish last night, save some of it and mix with some mayo/yogurt, capers and relish for a fish salad. Save some of the cooked chicken (seasoned or unseasoned) from dinner and top a salad, fold up in a wrap, toss with some broccoli, beans and feta, drizzle pesto or stir into cooked quinoa. Add a piece of fruit for sweet otherwise dark chocolate. Need help with cooking efficiently in the kitchen? Contact me for my simple 3 session program!

5.  Finger foods: As mentioned in #4, keep it simple by also making foods that do well as grab and go with little mess. Cook once, eat up to three times. Meatballs, bean and veggie patties, hearty dips – these are finger foods that everyone even the kids can eat. Make a batch plainer for the kids and for the adults add a sauce or condiment to spice up the flavor. Often I add a fried egg over bean/vegetable patties with the runny yolk as the sauce. One of my favorites is Quick Quinoa Pork Meatballs. For vegetarians, omit the pork and add mashed beans or tofu.

6. Dietary restrictions: For vegans, vegetarians, pescatarians, gluten free or any other dietary restrictions, follow the steps above and focus on the finger foods. Homemade fish salad (tuna or cod with ½ and ½ yogurt and mayo for the base). Salmon patties or burgers; omitting the bun and topping mixed greens or couscous for variety. Smoked salmon, bean patties, hummus are just a few options. Don’t forget nuts, seeds and dried fruit – they are the superfood snack with lots of energy and can even be used in lunches. Envision your lunch as a meze or tapas meal! Use grains such as farro, amaranth, quinoa, couscous, as your base and add your salad bar of toppings from frozen peas, corn, and edamame to almonds, walnuts, cheese and arugula. A chickpea salad is versatile, tasty and easy as a main or side dish.

7. When to pack? From the first few steps, you can infer that I will suggest packing your lunch in the evening. Although tired from the day and not even thinking about the next day’s meal, having your lunch ready to go in the morning will lead to a higher success rate. I’ve done it both ways and even as a “morning person”, packing the lunch in the morning leads to a more chaotic and an “oh crap, I need to make lunch” morning. Even if you pack half of the lunch – an apple, a yogurt, a pack of hummus, some nuts or cheese - you have SOMETHING for the next day. Also, if you follow steps 3 and 4, creating lunch from dinner reduces helps the clean-up process.

8. No Refrigerator at work! Don’t let the lack of a fridge stop you from bringing a lunch. Many foods don’t need to be cooled until lunch time with the exception of fish as the smell may not go over well with coworkers.  This also ensures foods aren’t too cold and instead at a savory room temperature. If you are really concerned, don’t pack foods that require fridge storage such as yogurts, fish, and yogurt/mayo based items OR add a cooler ice pack. Note, if you end up not eating your lunch make sure you finish it that evening or promptly put in the fridge at home.

9.  Plan ahead: It’s challenging to plan ahead. I know. I find myself at the grocery store more than I would like. I keep a running list in a draft email. A notes app on your phone or even a piece of paper works. When you find some idea or recipe you like, write it down and refer to it when making your grocery list. Set aside a consistent time weekly to make that grocery list. Doing so will save you time later and make your stomach happier. Start small.  Plan to bring your lunch two times this week no more.

10.  Offensive on mindless snacking: Don’t add chips if your downfall is 3pm mindless snacking. Add bean or lentil based chips, carrot sticks, popcorn, roasted chickpeas, for that craving time.  Don’t hesitate adding a snack if it will prevent you from eating that 3pm cookie or oversized Frappuccino. Always have a “staples” list as part of the grocery list so that you can supplement your lunch with health snacks. For kids, the snack time can be the treat time. Maybe a packaged health bar such as KIND, 88 Acres or Larabar for kids especially. These packaged treats can satisfy the desire for their friends’ foods.

Lastly, there are numerous sites with information on Bento lunches. What’s a bento lunch? Check out my recent newsletter highlighting Bento lunches. Remember you don’t have to follow these exactly; instead, use to spurn food ideas and simplify with the steps above.

Overall, lunch should be the most nutrient efficient meal of the day. It replenishes you from the morning rush and re-energizes you for the rest of the day. Contact me for more habit changing methods. And stay tuned for an online meal planning “Pack Your Lunch!” program to learn grocery tips, cooking efficiency and more in four easy weeks!

Here's lunch with last night's grilled balsamic vinaigrette chicken with polenta squares. Complemented by grass fed ground beef sauteed with peppers and onions and a raw veggie salad. 

Did you have a Sugar Hangover this morning?

Have you ever had a Sugar Hangover ?

Do you even know what one is? It’s when you are unable to wake up easily—you feel parched, lethargic and fuzzy headed. A sugar hangover may cause you to skip your morning workout and go for that large latte with three shots if espresso instead. Does this remind you of how you feel after too many martinis only without the craving for fried foods? If so, this is a sugar hangover-- when you eat more sugar than your body normally processes, causing your body to produce an inflamed and toxic response.

A couple weeks ago, I posted a picture of a wonderfully delicious Vegan Chocolate Sea Salt Tart.

It was dense and rich, but not heavy since it was made with coconut oil and agave syrup. However, it was intense. After indulging in a nice-sized piece in the evening, the next morning I had a sugar hangover. Seriously. My husband even asked me “why are you so tired?” as I lay groggy eyed in bed with our 17 month-old who was anxious to start the day. Not fun. I shuffled downstairs muttering about motivating myself to do one of my self- directed workouts. I was tired, lethargic and my stomach was achy. I decided to test my hypothesis. The next two nights, I abstained from the cake and instead had some peanut butter on rice cake and a piece of dark chocolate. The result? No sugar hangover the next two mornings. It worked without fail. I was able to get up without difficulty and I slept well each night.

So why did I get a sugar hangover? Not because the cake itself was too sugary, but because I had reduced my sugar threshold at this point. Ever since my husband and I joined forces to complete a food based detox, we had reduced our nightly dessert intake and vowed to eat only homemade desserts on occasion. I now make 95% of our desserts and I do it using less sugar. I can’t imagine what a mass produced, high sugar cake would have done to our system or my morning.

Why does sugar have such an effect on us? It’s because sugar is addictive.  As  kid, candy was one of my favorite foods. My first job after college was the Assistant Manager of the Candy Department in a specialty food store. To this day, I MUST have snack/”dessert” after dinner and usually something “sweet” after lunch. If you asked me what would I bring to a desert island – cake or fried chicken – I’d choose the cake without a second thought.

However, when I cut or reduce sugar, I’ve noticed the following: clearer, younger looking skin, less facial lines, a stronger stomach, less bloating, little moodiness, less cravings and an overall better bill of health.

So how does one address a sugar hangover?

Take-aways:

• Sugar can have the same effect as alcohol on your body.
• Reduce your sugar threshold and you’ll notice that you will crave sugar less.

Solutions:

• If you love dessert – move it to the afternoon. Your body will burn some of it off and it won’t impact your sleep.
• If you have dessert at night, eat two hours before bedtime. Otherwise, skip it.
• Choose low sugar or fruit based desserts. Berries, watermelon, or nuts. Peanut or almond butter on a rice cake. Avoid baked goods, intense chocolates and tarts with lots of sugar.
• Drink water when you feel the urge to nosh.
• Slowly wean yourself off the by having lower sugar items. Try having toast with Nutella and some jam. Or peanut butter and jelly on rice cakes. Even berries with plain yogurt is a great snack that will satisfy your sweet tooth just a little.
• Rather than having a cut off time and gorging up until that point, have your snack, be done with it, and drink tea or water.
• GO TO BED EARLIER and read.
• Be wary of sugary alcoholic drinks. Sugar is a byproduct of fermentation, so adding more sugar to a cocktail or mixed drink more doubles the effect of the sugar/alcohol hangover.

Aside from desserts, sugar is everywhere, especially in processed goods. So be aware, be conscious, and stay committed to your goals. The energy in the morning, improved sleep and reduced aging effect on your body will be well worth it. Contact me if you need help conquering sugar! 

Healthy Eating Travel Series Part 3: Tips for fighting the wellness battle on the road with ease!

Traveling for work may sound sexy at first with corporate dinners, frequent flyer miles, happy hours and the excitement of client visits or urban full service hotels. But it’s often fraught with long travel delays, grueling hours, too much dining out, and most of all havoc to managing your weight, your sleep, and your gut health. Yes, travel affects all these aspects and can eventually lead to faster aging, less mobility, and a host of health related challenges – heartburn, chronic inflammation, IBS, eczema, insomnia, hormonal imbalances and more.

Are you sure you want to travel for work? Well sometimes we don’t have a choice. Here’s 8 tips to combat the effects of Road Warrior eating challenges. Although there’s so much to tackle in regards to sleep and exercise, this blog will just focus on the dietary aspect. Need help in the other areas – contact me.

1. Run offensive with Clean Eating: This means eating “clean”, freshly made foods, in their original form with little to no additives – whenever possible. Clean foods don’t require a box, plastic container or some snazzy transportable package. Of course there are exceptions – i.e. yogurt, bag of plain almonds etc. A way to weed through the exceptions are by following the 5 ingredient rule. If the item contains more than roughly 5 ingredients OR you can’t pronounce or recognize the ingredients, then reconsider eating. Clean eating isn’t as much as an issue with fine dining, but keep in mind to choose items that have the least amount of sauces as who knows the restaurant’s ingredients and whether using canned or processed sauces. 
2. BE PREPARED Part 1 Bring supplies: So one of my clients has a bag of bars. We discussed which were best for him – high protein, low sugar, few ingredients/all natural. I love KIND and 88 Acres as they are either nut protein based or provide a low sugar snack within reason for cost. I love some others, but honestly, they do get pricey. If you can, there are GoMacro Bars that are vegan and GMO free. Other than bars, there’s a list of things to bring such as hard boiled eggs, veggies (carrots, peppers, jicama) and hummus, almond butter or even coconut butter packets, unsalted mixed nuts, nitrate free beef or bison jerky, raw milk and/or full fat cheese, roasted chickpeas, and even cans of water packed salmon.  Some of these may seem a stretch, but try for at least the first day of travel to kick-start your trip.
3. BE PREPARED Part 2 Research: The night before you leave or on a brain break at work or maybe while waiting for your flight at the airport, conduct a quick search of your destination’s foodscape including restaurants and hotel dining options. See if a Wholefoods is accessible or find the location of the nearest grocery store. For corporate dinners, review the menu in advance and select a meal that meets your wellness needs versus choosing when under social duress or low blood sugar. Good food is hard to find with temptation everywhere. Combat temptation with thoughtful preparation either through your own food or making decisions before the critical moment when temptations override. This will keep you convicted to stay on track.
4. Time management: Some people manage their time better when on the road with less home life distractions. However, there are also a lot more distracting temptations – happy hours, long work dinners, hot cookies at check in, poor workout conditions, long stretches of sitting and family time check-ins that can impact sleep and poor nutritional intake. Set a realistic intention and stick with it such as exercise for 30 minutes one morning and sleep in the next. Don’t set yourself up for failure with overly ambitious goals.
5. Wise Choices: Think before you eat. Literally. Before choosing off the menu, think to yourself what does my body need today? What will energize, nourish and replenish it. Did you have a vegetable rich salad? Did you refuel with enough protein?  Having some basic knowledge about what foods fuel you up without weighing you down will keep your weight in check, your energy levels high, and your cravings at bay. Forget the latest fad diet or what the cover of the checkout magazine says – learn your body. Wise choices will inhibit poor caloric intake, skipping meals and thus binge eating later. Need help deciphering your body – contact me!
6. Convicted and Committed: What motivates you? What keeps you committed? Find out and stick with it. Is it putting on tight clothing for dinner? Is it laying your workout clothes on the bed to encourage an early rise versus that additional glass of wine? Remember your goal and that sustainable goals are reached with long term commitment and consistency. Show up to your wellness plan every day and you will have success. What tips ensure you stay committed – post it notes on bathroom mirrors? A drawer stocked with low sugar, high protein bars? Tighter clothes? A good bar of dark chocolate in your room versus that oversized restaurant dessert? Networking and socializing are the strongest deterrents from our diets. Leave time for indulging so you won’t feel denied with checks in place to ensure you survive.
7. Routine amidst the chaos: The downside to work travel is that it interferes with the home life routine. So plan for the unexpected. Create a routine at home that you can easily jump back into. Have workout clothes and an extra pair of shoes specifically for travel. Have a list of travel snack staples that you restock upon your return. If regularly traveling to the same location, spend the first trip acclimating to the area. Find the nearest grocery stores, get to know the staff so they can meet your needs and practice steps two and three from above. Have rules of conduct meaning when at home eat as clean as possible with home cooked meals and aim for 7 to 8 hours of sleep per night.  
8. Food Deserts:  Is good food inaccessible? Sometimes it’s about making do with what you have. Do you like sushi but fear it won’t fill you up within your per diem? Remember quality over quantity and that you can supplement with other items – miso soup, protein bar, yogurt as a snack. Rural areas pose the most difficult in food accessibility. If that’s the case, try to bring your kitchen sink salad from home for the first day on the road. Focus on high quality snacks – nuts, high fiber fruits, and even protein bars to get you through the days. Keep your blood sugar level to ensure you don’t crash and binge later.

These may seem like a lot of tips. So implement ONE per business trip. After you feel you have successfully ingrained this tip (usually taking 3 trips) then add an additional step. You want the first step to be natural and easy before tackling another. Rush to accomplish all at once and you may set yourself up for failure.

Need more help implementing long term solutions or maybe you know what choices to make, but you aren’t making them. The latter is sometimes more important than the former. Contact me about coaching sessions that will help you manage working on the road without sabotaging your wellness goals.

Fat is back!! Check Out Why and How to Incorporate into Your Day!

Does your diet affect your mood? Do you feel lethargic if you’ve had a big sandwich or ravenous after a simple green salad? Are you drawn to morning Dunkin Donuts and coffee or an afternoon M&M cookie to perk up?

The body processes foods in ways that affect our energy, brainpower, and mood differently. Eat too much bread and/or refined carbs and we fall asleep in that afternoon meeting. If we eat too much sugar, it is hard to focus. The roller coaster of blood sugar highs and lows coupled with caffeine can significantly impact your mood and make you irritable—not a good demeanor for the office or home! Fortunately, there is a solution. Your focus at work can improve, you can see increased engagement and better endurance to help you muscle through the day. It’s all related to your diet and with one nutrient incorporated wisely - fat.

Yes fat.

Fat doesn’t make you fat. Fat can increase happiness, keep you satiated longer, regulate hormones, improve metabolism, and boost your immune system. “Good fats”, are rich in omega 3 fatty acids, which can reduce the risk of heart disease, depression, dementia and arthritis. Foods rich in Omega 3s include, salmon, avocado, walnuts and olive oil, to name a few. No longer is guacamole an indulgence or walnuts on your salad a splurge. Doses of saturated fat can also be beneficial – those from quality full fat dairy, grass-fed meats, eggs, organ meats and coconuts. This does NOT include trans-fat, those from processed foods and refined oils (canola, palm oils). Those packaged cookies, crackers, cakes and even jarred sauces. It’s time to become educated about fat! 

Check out five benefits not commonly known that supports incorporating “healthy” and moderate doses of saturated fat into EVERY meal, yes EVERY meal. 

1.  Satiation. How many times are you hungry a couple hours after you eat? Have you noticed when it was? Does it often happen at 11am and 3pm—a few hours after breakfast or lunch? Do you find that you go for that quick energy fix of a sugary trail mix or baked chips in an effort to be “healthy”? The next time you feel that way, evaluate if you’ve had any “fat” in your breakfast or lunch. Cravings decrease when fat and fiber are eaten in a meal. Fiber keeps the blood sugar level and fat keeps you satiated - feeling complete. With more fat and fiber in your diet, you’ll have the energy to make it through your day without caving in for that Starbucks Frappaccino and to muscle through that two-hour afternoon meeting.
2. YUM factor. Fat tastes good on the tongue. Some love it. Some hate it. Some yearn for it. Just be wary of the fat, sugar combination. Having a healthy, tasty item can help you curve your cravings and ensure you won’t overindulge later.
3.  Fat soluble vitamins require it. Vitamins A, D, E, and K require fat for absorption in the body. Taking a Vitamin D supplement and eating more greens for Vitamin K is pointless unless you incorporate some fat into your diet to help to absorb them.
4.  Vitality and Motivation: Because fat has more calories, it provides more energy. Yes, your body will turn too many UN-USED calories into fat.  Not all calories are created equal and your body will use the calories it needs for building muscle, regulating hormones and replenishing energy. Knowing this and given a choice, which of the following will provide you with long-lasting energy: pretzels, handful of walnuts with full fat cheese or a Dunkin Donut?
5. Brain power. Your brain consists of 60% fat. It’s necessary for cognitive development and cellular function and it serves as a mood enhancer – serotonin. Phrases such as “fat and happy” didn’t originate from nothing. Eat your fat to improve your mood. For that next afternoon meeting or weekend party, try supplying some sliced avocados, nuts, dark chocolate versus bagels and chips. Or try some hummus and guacamole dip with veggies or lentil/quinoa-based chips.
6. Skin Health. Every notice how your skin complexion and tone can change with not only stress and smoking, but with what you eat and drink? Overly sugary diets increases those wrinkles and those with too little fat lead to gaunt features and less supple skin. Fight aging with diet! Skin health is reliant on elasticity and hormone regulation. Eating high quality, healthy fats with omega 3s, biotin and more can can reduce blemishes, spots and the signs of aging. 

I am not saying go hog wild on those fats – just don’t fear them. It’s not about an easy, one fix answer. It’s about an intelligent combination of all the parts your body needs. Spread some grass-fed butter or sliced avocados on your Ezekiel bread (einkorn toast) or homemade tea bread. A full fat yogurt cup is plenty with some nuts and seeds. Even try smoked salmon or dark chocolate with nuts as an afternoon or mid-morning snack. Or try these avocado brownies for a decadent, but low-sugar, vegan and gluten free snack.

Do you think fat could improve your mood? Happiness doesn’t mean bribing your employees, your family, or yourself with Dunkin Donuts. It means providing yourself the space and the support to indulge. Happy employees are less cranky, more motivated and better engaged.  Happy families are less argumentative, more cooperative and involved. What could be more important than that?

Are You REALLY on Vacation? 3 Ways to Ensure You Check Out Completely!

Beach, road trips, patio dining, swimsuits, barbeques, family gatherings, blue water, mountains – these are words are often associated with “vacation”. A vacation is a fun time to spend with loved ones, friends or maybe just yourself on a solo retreat at home or far away. Whatever the goal, vacation elicits thoughts of taking a break from it all-- unwinding, recharging, and relaxing. But how many of us actually do this and completely check out?  Do you really turn off your device? Not check your email? And by that I mean really not check your email (don’t “check in” with the office or convince yourself “I’m just cleaning out my email so it’s not monstrous when I return”)? We as a society are increasingly not “vacationing” the way we should or at least the way we used to. The invention of the smartphone, while incredibly useful has also convinced us that “staying connected” will keep us more organized, more aware, and more successful. Who doesn’t want to be more successful? But at what cost? We have been indoctrinated with the “stay connected” rhetoric to the point that it has become the norm and not the excuse. Personal and work life begin to bleed together.  I hear “I’m on vacation, but I still check email”. Has your family noticed? Are you feeling as recharged as you had hoped when you return from your vacation?

Vacation has several meanings, but the benefits are usually the same-- rest, reduction of stress, broadened perspective, increased happiness, and even improved creativity upon returning to work. Reduce stress and you reduce internal inflammation. Inflammation increases weight gain, fat storage, impedes cellular function, and often results in various types of pain. Does your skin glow after a vacation? Maybe it’s because you destressed and reduced some of the toxic load in your body.

Many are realizing the creative benefits of a real “break” such as one CEO who builds in time for creative thought and connection with family in lieu of the daily to dos, the meetings, the onslaught of social media posts, strategic planning and customer analyses.

A break from anything – your work, your spouse, your kids – allows you the time reconnect to your goals and actually enjoy your family more. Everyone forgets how much a vacation allows for a refreshed focused perspective on one’s current situation—until they actually go on one.

I had a boss once that did not answer any emails on vacation. This provided two lessons: First, I became more self-sufficient and resourceful while he was away. Second, I respected his time and him more for his ability to focus on the present when at work and at home/vacation. In the corporate world, I found that if I replied to one email on vacation, it opened the door for colleagues to expect further replies, work etc.  

Here are three quick ways to fully check out and rest:

1. Adhere to your out-of-office. Notify co-workers, friends, volunteer committees and anyone who normally demands your time that you are taking a real vacation to focus on yourself, your travel companions, and being in the present to return more recharged. When at work, managers and coworkers want you in the present, and so the same should be respected of you while on vacation. Business owners using a Gmail account should still use their out-of-office. Managing expectations creates more respect than a lack of response.
2. Turn off your email notifications on your phone. It won’t be tempting to look if you aren’t pinged every hour. If you must look, do so at designated times – first thing in the morning or the evening-- but don’t let those times interfere with your plan for the day. Look and move on. It’s not vacation if you are thinking about that last email reply while climbing the stairs of a cathedral tower, or about to play in the waves.
3. Use your phone only for navigation or researching local fun spots. Put away the phone. Remember who is around you. You can post those pictures to Facebook when you return. It will serve as an opportunity to remind yourself about the fun you had.

Have you considered a detox? Think of a vacation as a detox for the mind and body. For more advice on corporate wellness balance, check out my corporate wellness services!