Filed under: Chronic Disease, Healthy Lifestyle, weight loss | Tags: overwork, relaxation, stress, weight gain, weight loss, work/life balance
Are you working longer and harder than ever? Do you struggle to get enough sleep? To find time to cook? To relax? To look away from your phone for more than 20 minutes at a time, because important work emails may come in, even on a Sunday?
If you’re answering, “Yes, yes, yes, yes, and yes,” you may have also noticed that you’ve put on a few pounds over the past few years. Or that your anxiety levels have kicked up. Or that you’re always tired, no matter what. Or any other number of changes to your health.
Overwork and the deterioration of our health are closely related. Numerous studies have borne this out. And you likely know it on an intuitive level. But what can be done?
If your job is stressing you to the breaking point, you have two choices–find work you love or a way to love the work you have. If you dread going to work every day, and it’s been that way for a long time, think about whether this is really the job or career for you. Make a list of pros and cons about your job, and if the cons outweigh the pros, it may be time to either seek a similar job elsewhere, or think about what you really want to be doing with your life. Our time on this earth is short–do you really want to spend most of your time on it doing something that makes you unhappy?
If you’re not currently happy at your job but feel it truly isn’t possible to leave at the moment, then think about what steps you can take to improve your current situation. If your workload is killing you, speak with your supervisor and see what can be done to potentially lighten the load or get you support, and identify any time-wasters in your day and then eliminate them. Communication, planning, and smart time management can go a long way in helping you get through your day’s tasks. And it can really help to manage others’ expectations—if you’re routinely at work at 9 p.m., people will just come to expect that that’s what you do, and wouldn’t think twice about shooting you a work email at that hour. You may want to ask your boss—if he or she emails you over the weekend, are they hoping that you’ll deal with their request then and there? Some bosses don’t expect that—they just send the email over the weekend because they’re thinking about that particular issue and want to send the email while it’s fresh in their mind, expecting that you’ll get to it when back in the office on Monday.
With today’s seemingly endless work days, it’s more important than ever that we allow time for self-care, fun, and pleasure in our lives. If you have to schedule time for yourself into your calendar, then do it! Allow yourself time to browse your local greenmarket. Treat yourself to a massage. Sit at an outdoor café and linger over a cup of tea and the Sunday paper. Try out a new recipe you saw online. You get the idea. Whatever you choose, just know that these small steps to help you de-stress and care for yourself will make a big difference over time when it comes to your health—both mental and physical.
Filed under: Healthy Lifestyle, Sweets, weight loss | Tags: grazing, snacking, weight gain, weight loss
Why is it so hard to resist that platter of snacks at your work meeting? You just ate breakfast. But those little brownie bites and those potato chips are just so tempting…
Don’t beat yourself up if you can’t say no. If you place food in front of most people, they tend to eat it. It’s just the way we’re wired.
The food-served-at-every-meeting scenario is one of the many ways we’re cued every day to eat. Or more accurately, to overeat. Everywhere we turn there’s food available or food being pushed in our faces. At the checkout line in the office supply store. At halftime at our kids’ soccer game. At the subway station (churros, anyone?) In the U.S., the message is loud and clear—it’s always time to eat.
To avoid getting sucked into the habit of grazing all day long when you’re out and about, before you pull into the drive-thru or wander into the mall food court because you smelled cinnamon rolls, stop and think–am I actually hungry right now? Or am I about to buy this food simply because it’s there? Would I have felt the need the get a snack right now if I hadn’t seen this concession stand?
This may sound simple, and you may wonder if it would actually make any difference, but awareness is the first step in making changes in your life, and can be very effective. Try it and see what happens.
Filed under: Healthy Lifestyle, Restaurants, Water, weight loss | Tags: overeating, portion size, weight gain
The more meals we eat outside of our homes, the more food we’re likely consuming. Why? Because restaurants give us huge servings of food—enough to feed a family of four sometimes. We get so used to these serving sizes that they start to feel normal. That’s when we hit peak “portion distortion,” where we’re only satisfied by eating overly large amounts of food.
The Perils of Supersizing
Eating too much food in one sitting is hard on your body. Here’s why:
- Overdosing on too much food at one time causes pain, upset, and sluggish digestion.
- A surge of glucose is released into your blood. Your pancreas has to work overtime, pumping insulin through the body to absorb all that extra glucose. This can make you feel spacy, weak, irritable, or headachy.
- Thinking there is some type of emergency, your adrenal glands go into “fight or flight” mode and release adrenaline and cortisol, which is the body’s natural response to stress.
- When your blood sugar levels finally plummet, you experience cravings for more food–specifically simple carbs or sweets.
- Research has found that immune system function is affected for at least five hours after consuming large amounts of simple carbohydrates.
6 Tips to Kick Portion Distortion
- Cook and eat at home more. We never serve ourselves the amount of food restaurants do.
- Don’t over-order–go for salads, soups, and appetizers, which are typically more reasonably sized than entrees.
- Choose high-fiber foods like vegetables, fruits, beans, and whole grains to keep you feeling full and energized.
- Chew well to aid digestion and give your brain time to register you’re full before you overeat.
- Get enough water. Often we mistake thirst for hunger.
- Carry your own snacks so you’re not tempted to grab pizza or a candy bar when the 4 p.m. munchies hit you. Stock up on snack-sized containers and fill them with baby carrots, popcorn, or nuts.
Filed under: Fruits, Grains, Healthy Lifestyle, nuts, Vegetables, weight loss | Tags: potato chips, sleep, soda, TV, weight gain
The difference between an overweight person and a lean person may be nothing more than a bag of potato chips a day.
Or a soda a lunch. Or a a little too much TV.
A new study has found that gradual weight gain over many years tends to happen to those who eat more chips, drink more soda, watch more TV, and get either too much or too little sleep. Those who eat more fruits, veggies, nuts, and whole grains are more likely to stay at a healthy weight. Read the full article here.
Filed under: Artificial Sweeteners, Food/Health Blogs, Fruits, Healthy Lifestyle, Meat, Sweets, Vegetables, weight loss | Tags: BPA, diet soda, Glamour.com, hormones, lack of sleep, organic, stress, weight gain, weight loss
You eat veggies and whole grains. You hit the gym. You’ve got your portions under control. So what’s the deal with those last few stubborn pounds? Seven unexpected weight saboteurs could have something to do with it. Check out my first article on Glamour.com for more.
Filed under: Chronic Disease, Sweets, weight loss | Tags: heart disease, high-fructose corn syrup, sugar, type 2 diabetes, weight gain
This is big: a new study has shown that high-fructose corn syrup does in fact cause greater weight gain than sugar, and also leads to dangerous changes in the body. According to timesonline.co.uk:
“Over 10 weeks, 16 volunteers on a strictly controlled diet, including high levels of fructose, produced new fat cells around their heart, liver and other digestive organs. They also showed signs of food-processing abnormalities linked to diabetes and heart disease. Another group of volunteers on the same diet, but with glucose sugar replacing fructose, did not have these problems.
People in both groups put on a similar amount of weight. However, researchers at the University of California who conducted the trial, said the levels of weight gain among the fructose consumers would be greater over the long term.
Fructose bypasses the digestive process that breaks down other forms of sugar. It arrives intact in the liver where it causes a variety of abnormal reactions, including the disruption of mechanisms that instruct the body whether to burn or store fat.”