Month: January 2016

Categories
Lifestyle

Startling Discovery Sheds New Light On The Health Hazards Of Wi-Fi

Wi-Fi is such an important part of our everyday lives that we hardly realize it’s there. From smartphones to tablets, laptops, and even televisions, we depend on its signal for many aspects of our lives. But one thing that might surprise you about your wireless router is that it’s continuously putting off radiation. How far does the radiation carry, and does it have an impact on your overall health? Let’s take a closer look.

What’s the Deal with Wireless Router Radiation?

Wireless routers put off a type of radiation called electromagnetic fields (EMF) to send their signal through doors and walls. While it’s not completely clear that EMFs are dangerous to human health, what is abundantly clear is that we’re exposed to way more of it than our grandparents were, and the exposure gets more intense every day. Some research has shown that radiation pollution as a result of Wi-Fi can have dramatic effects on plants.

When Plants Won’t Grow

A student science experiment in Denmark showed that radiation from a wireless router may have a scary impact on plants. The students wanted to conduct an experiment after observing that they had difficulty sleeping with their cell phones near their heads in bed. Although they wanted to see what impact wireless radiation has on human health, they didn’t have the tools to do that, so instead they decided they would conduct an experiment on plants.

To do so, they filled six trays with garden cress plants and placed them in the room with a wireless router and then filled six more trays with the same plants and placed them in a room without a wireless router. Both sets of plants were watered and temperature controlled. The plants were observed for 12 days, and at the end the student researchers noticed that the plants in the room with the wireless router refused to grow, whereas the plants in the other room were lush and green. The mini research study has sparked a debate about the adverse health issues associated with such radiation.

Should These Results Scare Us Humans?

It’s a little more difficult to see the impact of wireless router radiation on humans, but this little study does make you think. And other reports have shown that Wi-Fi can contribute to insomnia. That’s why the students complained that they had trouble sleeping when their cell phones were left by their heads. Animal studies have also shown that the radiation can disrupt cell development and cell growth. Other animal studies have shown that it may reduce sperm counts and fertility. But these are mostly animal studies, and so far there is not a scientific consensus. But since EMFs are such a huge part of our lives, it’s worth limiting your exposure where possible.

How to Protect Yourself from Wi-Fi Radiation

Most routers are strong enough to maintain a signal 100 meters away, and they carry radiation that distance as well. But you can take a number of steps to limit your personal exposure to Wi-Fi radiation.

– Choose a router that you can turn off. Some routers have a function that allows you to turn off the Wi-Fi when you’re not using it. This is especially helpful at night when you are less likely to be online. This reduces your exposure dramatically.

– Switch off the Wi-Fi on your devices. You can also switch off the Wi-Fi on your devices like smartphones, tablets, laptops, and printers when you’re not using it.

– Invest in radiation protection. Companies like EarthCalm have EMF protection devices for your routers and smartphones. It’s unclear how they work, but many claim that by blocking EMFs, you’ll experience fewer headaches, better sleep, reduced brain fog, and a feeling of relaxation and alertness.

– Get away from your router. If possible, put as much room as you can between you and your wireless router. This may not be possible in small spaces, but the more distance you can manage the better.

Since Wi-Fi router radiation has become so ubiquitous, it’s worth taking a few precautions to avoid it where possible. Don’t panic, but if you can reduce your exposure, take the steps to do so. Especially because it’s still so new that it’s difficult to know the true implications.

Categories
Sweat

Star Wars Workout: Out-Of-This-World Workout?

When I heard there was a new Star Wars workout, complete with lightsabers, I thought I would die. Seriously? Are we 5 years old? Could I really walk in the gym with my plastic lightsaber in my hand without looking like a joke and feeling like a complete embarrassment? I just don’t know if I could bring myself to do that. However, to my amazement, people are doing just that.

Last week, I was approached by a reporter who wanted my professional two cents on gimmicky workouts. I believe that as long as we live, there will always be a new fitness gimmick. It is a requirement for business survival in this industry. People get bored, and they want something fresh and new to try, even if it’s a flop.

I admit that gimmicks help business, but do they help the customers? That really depends. After I agreed to do the interview, the reporter told me the article was about the new Star Wars workout, which evidently is a hit at a popular New York sports club. After I fell off my chair in laughter, I immediately looked it up online. Everyone was talking about this new “out of this world” fitness class experience.

How It Works

Before I can determine if something is a fit or a flop, I have to look at all the components. First, I looked at what makes the Star Wars workout “Star Warsy.”

The lightsabers are the most obvious component to the Star Wars role-playing exercise class. In order to do the class, you need a plastic toy lightsaber that lights up and actually makes battle sounds, and two spaceship discs (frisbee-shaped foot sliders to slide across the floor–like Valslides).

They even have fancy names for everything, like Light­saber Leaps, Jedi Jacks, and Padawan Pushups. Even the Tai Chi-inspired cool down is called “Yoda Flow.” For the imaginative person, they make it easy to get in character. Although they have all the components for the fun factor, the real question is: Do they have all the components to make a good workout?

I was pleasantly surprised to see that they use very effective exercises such as burpees, push-ups, lunges, plie squats, and planks. It appears the training method follows a HIIT-like (high-intensity interval training) format, which is based on quick bursts of high-intensity circuits. After the Jedi Master (instructor) leads you through a heart-pumping exercise routine, he or she takes you through a sun salutation in a galaxy far, far away.

Overall, the workout seems pretty decent if you can get over the flashing lights, clanking plastic swords and battle sounds (not to mention the people peering in the aerobics room watching the freak show–I mean, light show).

Pros and Cons

If you have always wanted to be like Luke Skywalker and have been waiting for an excuse to play with lightsabers with other adults, then you’ll likely consider this workout a great success, because showing up is the hardest part. What you actually do in class once you get there is up to you, but that’s what determines if the class is effective for you. Will you be playing with your sword or really working out? Even the best of classes are not effective unless you go to them regularly and give each class your all.

If you already feel like Jabba the Hutt when you go the gym, my guess is that you don’t want to draw extra attention to yourself by walking into the gym with a plastic sword and spaceship discs. I’m just saying. If you would rather be caught with curlers in your hair than caught waving a plastic flashing toy around, then this class is an epic fail because you wouldn’t even attempt it to begin with.

Many people already feel pretty awkward going to the gym, and in my opinion this brings awkward to a whole new level. That is why so many “tough workouts” have been popular. People want to leave feeling tough. They don’t want to leave feeling like a Wookiee.

Of course, if you live life on the wild side and love trying new things no matter how bizarre, then this workout may be a fun change. A gimmick based on solid principles can be extremely effective. So I say try it. Correction. I think Yoda said, “Do. Or do not. There is no try.”

Fit or Flop

There are three questions to ask yourself before you can decide if a gimmick workout is going to work for you: 

– Is the program based on sound principles? 

– Is it something you would do on a regular basis? 

– Is it a program you can stick with for the long haul?

If you aren’t embarrassed about bringing plastic toys to the gym, and the workout is solid, then you’ve got two out of three checked. But as much as I believe the actual workout taught by a really great instructor could be effective, it probably is something you could only enjoy for a short period of time.

Like any fad, I would imagine the Star Wars workout would get old quick. If you could only choose one workout, and this is what you decide to choose, all I can say is “may the Force be with you.” I call this a flop.

Categories
Nosh

Do You Still Believe The Diet Food Myth?

The diet food industry is a huge money maker. The Global Industry Analysts’ most recent report indicates that the diet food segment of the global food market would likely hit $47 billion dollars for 2015. Diet food may seem appealing because it is designed and developed specifically for dieters. However, the truth is you can successfully lose weight without specially marketed diet foods.

The Myth of Diet Food

The term diet food always reminds me of the term flu season. Yes, there is a time when flu is more prevalent, but at the end of the day, the flu is an illness not a season. The same holds true for diet food. All food can be part of a diet, not just certain types or brands of foods marketed to dieters.

Diet food can be healthy or not. It’s a marketing term and nothing else. If you keep that in mind when shopping and planning meals, you will be able to avoid the diet food trap and make sure you purchase foods that you like, will eat, and will help you meet your goals.

What Is Diet Food?

When I use the term diet food I don’t mean whole, natural foods that are popular with dieters, such as salads, vegetables, fruits, and other lower calorie whole foods. I’m talking about foods that manufacturers market directly to people wanting to lose weight, like:

– Low calorie crackers- Low calorie cookies- Diet drinks- Diet ice cream- Fat free or lower fat dairy products- Low fat processed meats- Diet shakes- Diet granola or fruit bars- Fat free fruit snacks- Frozen diet dinners

Why Avoid Diet Food?

Food manufactured specifically for dieters isn’t necessary for successful weight loss. I used to eat a chocolate diet cookie called SnackWell’s. Boy those things were good, and you know what? I didn’t magically lose weight eating a diet cookie. Nor did I lose weight drinking a diet soda or choosing baked chips over fried ones.

A cookie is a cookie, a chip is a chip, and a diet cracker is about the same as a regular cracker.

The reason to avoid diet food is that it’s not necessary, and because the foods are highly processed, they contain ingredients that aren’t good for you, don’t help your weight loss, and can increase cravings.

Take those SnackWell’s cookies, for example. They weren’t any better for me than a regular cookie–they just had not quite as many calories. But since I ate way too many of them, I definitely didn’t lose weight.

Numerous research studies have shown that artificial sweeteners used in many diet products increase your cravings for sugary foods, which is the exact opposite of what you want.

How to Break the Habit

If your pantry, refrigerator, or freezer have diet foods in them, relax. You don’t have to ditch them or donate them if you don’t want to. Just use them wisely and don’t buy any more once they are gone.

It is easier to buy a frozen diet dinner or diet cookie than make them yourself, but think about what’s in the food. The ingredient list reads like a chemistry experiment.

Here’s an example of the ingredients in a SnackWell’s reduced fat vanilla cookie:

Unbleached enriched flour (Wheat flour, niacin, reduced iron, thiamine mononitrate (vitamin B1), riboflavin (Vitamin B2), folic acid), sugar, soybean and/or palm oil, dextrose, glycerin, high fructose corn syrup, partially hydrogenated cottonseed oil, wheat, starch, salt, emulsifiers (datem, sodium stearoyllactylate), leavening (baking soda, calcium phosphate), cellulose gum and gel, cornstarch, natural and artificial flavor (contains milk).

Sure they are lower in fat, but definitely not good for you.

I believe if you want a cookie, you should make a small batch using wholesome ingredients. Eat one or two, freeze or give away the rest, and count the calories toward your daily allotment.

Do the same thing with any other diet food. Choose a less processed option, make your own, or skip it entirely. After all, no one needs diet soda or diet cookies to survive.

Over time, you will likely find the taste of highly processed diet foods to be unappetizing. I can’t tell you how many clients of mine end up turning away from these types of foods and drinks completely after getting used to whole food options. They say things like, “It tastes like chemicals” or “All that food tastes the same.”

Breaking the diet food cycle can help you lose weight because you are relying on real food that is good for your body and your weight loss.

Categories
Nosh

Coconut Vinegar: The Best Of Both Worlds

Apple cider vinegar (ACV) is a well-known cure-all. It promotes weight loss, makes your hair and skin glow, whitens teeth, aids digestion, detoxifies, and reduces heartburn. But when it comes to the latest health food trend, ACV may have some competition: It turns out that coconut vinegar provides the health benefits of rich coconuts and nutrient-dense raw vinegar all in one tasty product.

Why We Love Coconuts

Coconuts have become a very popular health food for a number of reasons. They have strong antioxidant properties that help ward off wrinkles, aid digestion, fight off viruses, balance the body’s hormones, stabilize blood sugar, and hydrate the body. In fact, it’s been shown that populations that eat a lot of coconuts are among the healthiest in the world. I go through a jar of coconut oil a month, using it as a body and face lotion as well as a healthy cooking oil. But coconut vinegar has additional health benefits.

The Health Benefits of Coconut Vinegar

Coconut vinegar is a good source of minerals and phytonutrients, as well as B and C vitamins, fiber, and potassium. What’s more, it’s also a good source of fructooligosaccharides (FOS), probiotics that help with digestion. Perhaps most importantly, although both ACV and coconut vinegar seem acidic, once in the body, they are alkalizing foods. This is significant because an overly acidic body creates a playground for diseases to thrive. Foods like meat, alcohol, coffee, and dairy are all highly acidic, whereas foods like raw vinegar, leafy greens, lemons, root vegetables, cruciferous vegetables, avocados, cucumbers, and celery are all highly alkalizing foods. If you’ve eaten too many highly acidic foods lately, you may want to balance them out with alkalizing foods like coconut vinegar. When shopping for coconut vinegar make sure to choose a coconut vinegar that’s vegan, gluten-free, organic, raw, and unfiltered: basically, as close to Mother Nature as possible.

How to Use Coconut Vinegar

Coconut vinegar is less pungent than ACV, but it still has the flavor of vinegar. Add it to your favorite salad dressing or marinade recipe. In fact, you can add it to any recipe that requires an acid component, such as potato salad, tuna salad, tomato sauce, or a meringue. It can be used to tenderize meat, make sticky rice, and brighten up gelatin desserts. You can also take it before a meal to further aid digestion. It’s best to dilute 1 to 2 tablespoons of coconut vinegar in 8 ounces of water. If you drink it straight, you risk harming the enamel of your teeth.

How Coconut Vinegar Is Made

Coconut vinegar is made from the sap of the coconut tree. A contraption is placed on the tree to collect sap. Then it’s naturally fermented for 45 to 60 days. It’s not heated or filtered. Once the vinegar is properly fermented, it’s bottled for freshness. While ACV is commonly used in North America, coconut vinegar is most often used in Asia, where coconuts are prolific. And now that more people are becoming aware of all the health benefits of coconut vinegar, this good-for-you trend is making its way to a health food store in your neck of the woods.

Make Your Own Coconut Vinegar

Coconut vinegar can also be made with ingredients that you likely already have in your pantry. You can make your own healthy vinegar by fermenting coconut water with yeast and sugar. All you have to do is strain coconut water through a fine sieve or cheesecloth, add sugar, and stir well. Boil the mixture to 149 degrees F for 20 minutes, and then transfer to a clean mason jar. Add yeast to the mixture and set aside for a week. Once the mixture has fermented into vinegar, it will be slightly foamy and smell acidic. This means that it’s ready to use.
Coconut vinegar offers the benefits of raw, unfiltered vinegar and coconuts all in one super healthy product. Whether you sip on diluted vinegar and water or enjoy it in a salad dressing, this acidic superfood is worth adding to your health food repertoire.

Categories
Nosh

7 Secrets To Controlling Portion Sizes

Value sized meals at restaurants, king sized candy bars, and fountain drinks with enough soda to feed a family are not a dieter’s friends. The huge portion sizes you are confronted with every day are one of the biggest stumbling blocks to successful weight loss. In order to lose 150 pounds, I learned to conquer portion sizes and want to share my best tips with you.

1. Put it away.

Out of sight, out of mind. Put the main serving dish, bag, or box of whatever food you are eating away after you serve yourself. Constantly looking at the larger container full of tempting foods can make you go back and get just a little more. That little bit more can add unnecessary calories to your day.

2. Switch sides and mains.

Buck tradition and make classic main dishes into a side dish and serve the dishes most often thought of as sides your main dish. For example, have a lot of vegetables and just a bit of meat.

Why does this work for portion control?

Because side dishes are frequently lower in calories and fat than main dishes. Salads, fruit, and vegetables are often considered side dishes and are generally much lower in calories than meats.

3. Use a small blue plate.

Smaller plates make it appear as though you have more on your plate than you really do. I know it’s like playing mind games with yourself, but it does work.

Make the whole small plate thing really work by using a blue plate. Researchers have discovered that the color blue tends to suppress appetite.

4. Visualize before you serve.

This is another mind game but a good one. Visualize how a proper serving should look on your plate before you dish it out. If you can see how much 1/2 cup of pasta is, you are more likely to not overdo it.

Of course, this is really important with higher calorie foods and less so with salad greens or vegetables.

5. Prepare snacks in advance.

Snacks can really mess up your weight loss if you aren’t careful. The problem is that most snacks are just so small. Popcorn, pretzels, raisins, nuts, and other snacks take up little room in your hand but can pack a calorie punch.

Prepare your snacks in advance. I still do this after all these years of weight maintenance. I portion out nuts and dried fruit, and I cut too-big granola bars into the right snack size. Then there is no guessing, no fudging, and no chance of eating too much at once. Unless, of course, you go back for a second bag and that’s another issue entirely.

6. Get ready to explain.

Your friends and family are going to notice you are not eating as much. They may ask you questions about it even if you already told them you are dieting.

Part of portion control is being able to stick to your diet even in the face of temptations or questions. When someone asks you why you aren’t having more of a particular food, you may be tempted to tell them to mind their own business. And of course, you could say that.

A gentler response is to say one of the following:

“It’s what my doctor recommends.”

“This is all I need right now.”

“I’m good with this amount.”

“I’ll let you know if I want more.”

7. Remind yourself that you can have more.

Always start with a small serving. It seems silly, but sometimes I would get more than I really needed because I knew I’d want more or worry it would be all gone. Instead of being satisfied with a small amount, I’d eat the whole thing.

Start small and remind yourself there is more where that food came from. After you finish the first serving ask yourself if you really need more or just want more.

Categories
Nosh

Are You Veggie Skeptic? Here, Try This Gadget!

Vegetables have it rough in America, always second-rate sideshows to the proteins and carbs of the food world. I don’t really blame most people for having this view; after all, any food that’s more of an obligatory afterthought, zapped in the microwave or boiled into oblivion, is doomed from the start.

So a few years back when I first learned of people using vegetables as stand-ins for pasta, my interest was piqued. Back then (you know, in the olden days of 2010), options were pretty limited. Beyond boxes of dried veggie pastas (white flour dyed with vegetable purees to appear healthy), there were a few fresh vegetables making names for themselves. Spaghetti squash, which separates into noodle-like strands once cooked, was and continues to be promising; and zucchini had been used for years as a stand-in for lasagna noodles with the help of a mandoline or humble chef’s knife.

Fast forward several years and anyone who has ever been on Pinterest has probably encountered some form of this “spiralized” veggie noodle phenomenon. And lest you think zucchini gets to have all the fun, these spiralizer kitchen tools can turn many-a-veg into a pasta look-alike. According to the Inspiralized website, any non-hollow, unseeded vegetable at least 1.5 inches in diameter with firm, solid flesh is ripe for the spiralizing.

So what’s this dietitian’s take on the latest veggie trend?

THE PROS

People all over are eating more vegetables, and they’re actually excited about it! Can anything be more over-the-top amazing than that? I almost want to end my article right here and now, because really, oh my goodness, people all over are eating more vegetables and getting excited about it. It’s like a dietitian’s dream come true.

One of the best things you can do for your health is to eat more fiber, and vegetables are packed with the stuff. To meet recommendations, it’s ideal to fill half your plate with non-starchy vegetables. That can be really challenging for a lot of people though, especially for anyone coming from a meat and potatoes-type upbringing. (Been there.) When we prepare vegetables like pasta, the portion size automatically grows and suddenly our plates effortlessly shift from being meat and carbohydrate dominant to really highlighting those veggies.

A plate full of vegetables is not only healthy for us, but it’s also healthy for the planet. Consuming a more plant-based diet is one of the top recommendations for reducing your carbon footprint.

I also love that vegetable spiralizers can be tools to reduce food waste by encouraging the use of what we typically consider vegetable scraps, such as broccoli stalks. This helps make the most out of your grocery budget while, again, contributing to the sustainability of the planet.

Plus, a big plate of spiralized vegetables looks really pretty. (Hey, we eat with our eyes, so attractive food is no laughing matter!)

THE CONS

I have only two bones to pick with the spiralizing trend.

First: the equipment. A spiralizer can be a very useful tool in the kitchen if you make the commitment to use it regularly and creatively, or it can just take up space. It’s far from the most frivolous kitchen gadget I have ever seen, but the really good models aren’t compact enough to make the purchase a definite no-brainer. (And the more compact ones are a total pain to clean; seriously, I stopped using mine because I got so fed up with it.)

Second: If we treat non-starchy veggies like pasta, we drastically reduce our carbohydrate and calorie intake. Vegetables can be very filling in the short term, but it’s the trifecta of fiber-rich carbohydrates, heart-healthy fats, and protein that contribute to long-term satiety. (That means you might get munchy after your spiralized meal.)

THE BOTTOM LINE: FIT OR FLOP?

FIT! Of course, I love a trend that gets people jazzed about veggies! Before you go out and buy a gadget of your own, though, do a little research or even seek out a restaurant that serves vegetables this way (more and more do) to figure out if it’s right for you.

If you do start spiralizing, don’t do away with carbs altogether. Spiralize starchy vegetables or even certain fruits; use non-starchy vegetables to make smaller pasta portions more satisfying; or pair an otherwise veggie-centric meal with alternative forms of carbohydrates, such as whole grain pilaf, beans, or a hearty loaf of bread. Your brain will thank you.

There really are so many possibilities for spiralized vegetables. Could they be the key to turning you from a veggie skeptic into a veggie enthusiast?

It’s very possible.

Categories
Lifestyle

5 High-Tech Gadgets To Help You Get Fit

Staying fit in the modern age requires determination, focus, and plenty of self-discipline. After all, has there ever been a time when we have had access to so many delicious and easily accessible temptations? Fortunately, the 21st century has also brought us some high-tech gadgets specifically designed to help us lead healthier lifestyles. Here are five such devices that could have a dramatic impact on the way you work out.

Smartphones 

Chances are you already have a powerful device in your pocket with the ability to help you get fit. Most of us own smartphones these days, and while they are great for staying in touch with friends and family, not to mention putting a wealth of information at our fingertips, they can be useful for getting healthier too. Both iOS and Android devices now come with preinstalled health apps that can track all kinds of important data, including calories consumed, nutritional intake, and current prescription medications. Other apps such as MapMyFitness, Strava, or Runtastic can also accurately track our workouts and chart performance over time. Those tools will also set goals and challenges to overcome, ensuring we don’t get too complacent in our workouts. Most modern smartphones even act as basic fitness trackers, counting the number of steps you take each day.

Jabra Sport Coach Bluetooth Earbuds 

Many of us like to listen to music or podcasts while at the gym, so why not wear a pair of earbuds that can help enhance your workout too? The Jabra Sports Coach earbuds feature built-in motion sensors that can track distance, pace, cadence, calories burned, and other stats. These are then analyzed by a custom smartphone app that provides smart coaching via audio cues, which can help enhance your performance. Perfect for both runners and cross fitters, these earbuds offer good sound and wireless Bluetooth connectivity too, making them pretty much the best gym partner ever. ($149)

Suunto Ambit3 Vertical GPS Watch

Fitness-oriented GPS watches have been used by pro athletes and weekend warriors alike for a quite a while now, but what sets the latest fitness watch from Suunto apart from the crowd is its ability to accurately track elevation gains and descents. This makes it the perfect option for runners and cyclists in particular, as it will not only register distance and pace, it’ll also tell you how much you’ve climbed along the way. The Vertical can share data with many popular fitness apps, and can receive notifications and text messages from your smartphone too, which certainly comes in handy while out on the road. It will even plot your optimal recovery timeframe as well, helping you to perform at your very best over time. ($469)

Recon Jet Smart Eyewear

Wearable fitness gadgets are all the rage at the moment, but not everyone likes to have a watch or activity monitor around their wrist during a workout. Others would prefer to have their fitness data available at a glance instead, particularly when they are in the middle of a long run or ride. For them, the Recon Jet just might be the answer. This high-tech gadget is a set of sunglasses that comes equipped with a digital heads-up display that lets you see your speed, distance, and pace at all times. The Jet features built-in GPS tracking and can also collect data from a smartphone or other wearable sensors. It can even display text messages, alerts, and maps for navigation, and also has a built-in camera that allows you to capture photos or video. ($499)

SmartMat Yoga Mat 

Designed to help you get the best yoga workout possible right in your own home, the SmartMat features embedded sensors that can automatically detect your posture and positioning and then suggest ways to correct any errors. The mat, which is scheduled to ship to customers in early 2016, connects to your smartphone or tablet to provide guided workouts complete with real-time feedback. Yoga is one of the most popular forms of exercise in the world, and this gadget looks to make it more accessible than ever. ($497)

These are just a few examples of tech gadgets that can improve our fitness routines and potentially lead to a healthier life. But as with most things, these devices are just tools to assist us on our journey. For them to be effective, you still need to be focused, disciplined, and ready to make a change. But if you are already committed to getting in better shape, technology can definitely be your friend.

Categories
Wellbeing

The Importance Of Asking For Help

Why do so many of us have a hard time asking for help? Whether it’s a difficult work project or the stress of parenting, everyone gets overwhelmed at times, yet we still are often resistant to reaching out to others in the hopes that they’ll help lighten our load. Maybe we’re afraid of looking imperfect and that others will think less of us. Or perhaps we’re afraid of rejection; we don’t want to be turned down. Other times, we feel awkward about inconveniencing someone else with our problems. And so often it happens that we’d rather give help than receive it.
We try to keep up the façade that we have it all together all the time, but that’s such a huge lie!
Part of being a human being is having limitations. No one can do it all. No one. We all need someone. We would literally die without each other.
Everybody has a heavy burden to bear at some point or another, and one of the core purposes of relationships is to help support one another. I once worked with a client who was very hesitant to reach out for help when she needed it. Through therapy, we discovered that this was because growing up she had a weighty responsibility to care for others and believed it was her job to be the person who helps, not the person who needs help. Through understanding her own past, this woman came to understand that as an adult, she no longer needed to rescue the world; she could ask for assistance.
Another reason we shouldn’t be afraid to reach out for help is because complete independence is impossible. Culturally, we seem to tout independence as this great thing to aspire to, but it’s not realistic or even desirable to try to achieve. As human beings, we are wired to connect with other people. To go against this is to try to defy nature. The goal is healthy interdependence. There’s a negotiation of give and take in our relationships. We can’t be taking all the time, but trying to only give throws us off balance as well.
Asking for help (in moderation) demonstrates trust and helps build bonds of intimacy in friendships. Exposing your human limitations to someone shows that you’re willing to be vulnerable to them.
When we don’t ask for help and instead just attempt to do things on our own, we’re missing out on an opportunity to build connections with another person. And it can actually be quite a compliment to ask someone else for his or her help. Think about when you’ve given help before and someone graciously received it. We all want to feel validated in making a difference in someone else’s life, and it’s a gift to feel like we are needed. Why not share that gift sometimes and ask for a close friend’s help?
And finally, we need to get over being afraid of being turned down.
If you ask for someone’s help, the worst thing he or she can say is “no”! It doesn’t need to be awkward or uncomfortable. I challenge you to not take a “no” answer as a personal rejection. It simply means the other person has limitations (as we all do) and is unable to offer assistance to you at the moment. And that’s okay! No need to misinterpret a “no” as meaning that someone doesn’t like you or thinks you’re unworthy of love. It might sting a little to be told “no” when you ask for help, but try to shake it off and remember that it’s not a reflection on you.
What things in your life do you occasionally need help with? Who could you reach out to for it?
Asking for help can benefit you and the other person, so I encourage you to consider opportunities in your life to put this into practice.

Categories
Sweat

6 Habits That Are Slowing Down Your Weight Loss

Weight loss seems to take forever. Each pound lost is a victory, and the fear of regaining the weight you lose is real. The last thing you want to do is have eating habits that make your weight loss even slower than it already seems. Here are six habits that might be slowing down your weight loss. Break these and get to your goal weight faster.

1. Eating Too Fast

My mom used to tell me that I inhaled my food and she was probably right. Eating fast is a common problem and one that doesn’t do your weight loss any favors. In fact, some researchers found that chewing your food thoroughly not only slows down your eating speed but might help you lose weight because you eat less food.

If you are always the first one done, here are some quick tricks to help you slow down:

– Chew more times- Put your fork down between bites- Be the liveliest conversationalist at the table- Take a sip of water every few bites

2. Not Planning Your Meals

Meal planning takes time, I get that. But the time it takes is 100 percent worth the outcome. When you know what you are going to eat before the day begins, you can control your calorie intake much more easily.

Get in the habit of planning at least a day in advance and work up to weekly meal planning.

3. Eating with Large Groups of People

Large groups of friends are great fun to hang out with. However, it can be hard to stick to your diet when you are eating out with them. I was very easily influenced by what my friends were ordering. It didn’t take much for me to be persuaded to go along with the crowd and have the fried mozzarella sticks instead of a salad as an appetizer. Before I knew it, I would have eaten all my calories in one meal.

I’m not saying to never go out with a lot of people, but instead be mindful of your diet when you do. Decide before you head out what you will order, how much you will eat or drink, and stick to your decision. Set a reminder on your phone or even ask a friend to help you stay strong.

4. Not Paying Attention

Raise your hand if you’ve ever finished eating and been surprised by how much you ate. I know I have.

Pay attention to what you are eating and how much, especially in social situations. How easy is it to stand around the food table at a party and eat cookie after cookie or handfuls of chips? Way too easy.

Practice mindfulness when it comes to food. Look at what you are about to eat, take the time to really savor the flavors, and stop before you are full.

5. Going Too Long Between Meals

Starvation and healthy weight loss don’t mix. If you let yourself get super hungry between meals, you are going to have a hard time controlling how much you eat when you finally decide to eat.

If your job is busy and you forget to eat your lunch, set a reminder on your phone to eat. If you are deliberately skipping meals in an attempt to speed up your weight loss–stop. It won’t help and will backfire.

Eat on a schedule that works for you. The members of the National Weight Control Registry, who must successfully maintain their weight for at least a year to attain membership, typically eat five small meals a day.

6. Grazing While Cooking

A taste here and there while preparing meals won’t hurt your weight loss, will it? Well, it can if you aren’t careful.

Here’s an example:

You are making lunch for you and your child. After you spread the peanut butter on her bread, you put the knife in one last time and then eat the peanut butter. You’ve probably just had 100 calories in one bite. Then, if you take some of your child’s crackers and cheese while preparing a snack, there are another couple hundred calories.

Grazing while preparing meals backfires big time. When I cook, I often chew gum or make a deliberate effort to not have a large taste before I sit down to eat whatever I’m cooking. Find a technique that works for you and stop grazing while cooking.

Categories
Wellbeing

How To Give Your Tech And Social Media Use A Mindful Makeover

I seriously doubt most people would consider using social media and technology a “mindful” experience. For me at least, the adjectives that come to mind are more like anxious, frustrating, disheartening, and scattered. Ick.

A lot of us are embracing mindfulness in other areas of our life–mindful meditation and yoga are huge trends right now, after all–but how soon we forget when we see a Facebook post about someone’s promotion or an Instagram photo of our friend’s engagement. Then there are feelings and comparisons, right?

It’s time to shift our focus on social media. But first, let’s define mindfulness (courtesy of “Psychology Today“): “A state of active, open attention on the present. When you’re mindful, you observe your thoughts and feelings from a distance, without judging them good or bad. Instead of letting your life pass you by, mindfulness means living in the moment and awakening to experience.”

Ah, yes. Here’s how to put mindfulness into action when you’re on your smartphone or tablet.

While texting…choose your timing wisely.

There’s a time and a place for texting. It’s super convenient if you’re making plans or if you need to catch up with someone quickly, on your own time. But if you’re texting your friend while in line at Starbucks or while you’re hanging out with other friends, you’re missing out on everyday opportunities for interactions and getting to know other people. Those opportunities are everywhere, we just don’t embrace them anymore.

I have a friend who only answers text messages twice a day: once at lunchtime and once after dinner. All other times, she’s engaging with people IRL. At first, everyone was baffled by her approach to texting, but now I see that she’s got it right and 99 percent of us have it wrong. Commit to choosing a time for answering texts; otherwise, only use text if you’re conveying necessary information, like your location within a restaurant while waiting for your date or telling your BFF what time happy hour ends. Get off the keypad. Be present.

While tweeting…add something to the conversation.

A Twitter newsfeed is a lot like the newspaper headlines of yesterday, conveying important soundbytes of information. In this way, Twitter is a valuable tool for scanning quickly and interacting with people you probably wouldn’t get a chance to interact with otherwise. That said, lots of people tweet too much: too many jokes, too many unnecessary tidbits, too many overshares. If you’re not truly adding to the conversation, you could probably be doing something better with your time IRL.

Try to adopt the “three Cs” mindset on Twitter: consuming, conveying and conversing. You are reading a modern, digital, interactive newspaper. Everything you do within that platform can and should serve a present purpose: consuming what is happening in the larger world right now, conveying what is happening in your personal world right now, or conversing with someone to glean more information. If you’re not growing in knowledge or your tweets aren’t enriching in some way, you’re probably wasting your time.

While on Facebook…look for check-ups, not comparisons.

I know all the traps on Facebook. It’s so easy to get sucked into what we think is happening in other people’s lives, and that newsfeed is absolutely littered with information about your sister, your best friend from high school, and your sister’s best friend from high school. There are tons of people, all at various stages in their own personal journey.

Being mindful on Facebook is all about your attitude toward what others are posting. If you can check yourself every time you see a sparkly engagement ring, job promotion post, or new baby photo and think, “It is not a race to get through these milestones,” you’ll be far better off. Adjust your mindset and enjoy Facebook for what it actually is: a chance to see where other people are in their lives at any given moment, near and far, past and present.

While on Instagram…use it to track your moments.

Lots of social media stars use Instagram as a platform for self-promotion. It’s incredibly easy to flip through photos, mindlessly double-tapping them for “hearts” as we wait for our lunch–and they know we’re all doing that! They can build a business around that (and more power to them). The biggest problem with Instagram is when we start to post photos for personal promotion, trying to gain validation through the number of likes.

Instead of going this route, makeover your mindset. Why do you want to use Instagram in the first place? For me, the number of likes or hearts doesn’t matter. Those are totally afterthoughts, and most of the time I’m not even sure what photos get the most double-taps. Instead, I use Instagram to capture moments. When I think, “Ah, this is great! I want to remember this person/place/event/fill-in-the-blank as it is right now,” I take a photo. And then it becomes a digital memory box. I’ve reflected on those memories as a chance to realize how full and blessed my life truly is–just when I need that reminder.

So, yes: Social media can further our present experience and expand our lives–but only if we’re mindful. Let’s commit to the effective, blissed-out consumption in the Age of Rapid-Fire Information. Who’s with me?