Jul 24
Love0

Satisfied Versus Full – How to Make Sure You’re Not Overeating

By Nutrition No Comments

Most of us have felt that familiar feeling of overeating. We go from feeling “starved” to sort of blacking out as we shove food into our mouths and then roughly 20 minutes later feel “too full” and uncomfortable.

Why does this happen to us and so often? Well, there are three reasons, really”

The first reason and you’ve probably heard this one before (though ignored it maybe once or twice?) is that it takes time for your brain to receive the signal from your stomach that you have eaten enough. This is why eating slowly is very helpful.

The second reason we tend to eat too much is simple – food tastes delicious! We don’t pay attention to whether or not we have “had enough” because we’re too busy loving how our food tastes. This is especially true when eating sweets. Have you ever taken just a few bites of brownie or ice cream and then said I’ve had enough? No, because we crave sweet foods and eat them as if our life depended on it.

And the third reason is that as humans, it seems being full is a sensation that is wired into our DNA. Our ancestors, who lived a feast and famine kind of life, ate as much as they could when food was around, so they could live off the fat when food wasn’t around. This is how the human race survived.

Of course, with a Popeye’s and Burger King on most corners of America and grocery stores open 24/7, most of us have little famine to worry about! Though our modern world has changed, our wiring hasn’t – we still eat until FULL.

But it’s important to be able to listen to your body so you can distinguish between being satisfied – or satiated – and full. So how do you tell these two sensations apart?

Mindful Eating

In order to distinguish you’ll have to start being a mindful eater, which means you will really need to pay attention to your food more. Taste and smell your food, chew thoroughly and recognize how it makes you feel. When you are mindful, you tend to eat more slowly, and this will help you recognize when you cross the line from hungry to satiated.

So being satiated really means not being hungry any longer. You’ve had just enough to satisfy your hunger pains.

Being full, on the other hand, is an uncomfortable physical feeling in your stomach. Being full means surreptitiously reaching under the table to loosen your pants.

So, here are some tips that will help you stop eating too much:

When

Only eat when you’re hungry, not when you’re bored.

How

Eat slowly and eat mindfully, paying attention to the sensations you are experiencing.

Also, portion your food appropriately – cutting it in half and saving the other half for lunch the next day.

What

Eat clean, healthy wholesome foods that won’t leave you feeling sluggish and “off” after a meal.

If you follow these tips you will find you have much more control over how much you eat. And this means you won’t have to wear elastic waistband pants to dinner anymore or lie down soon after a meal to sleep off the pain.

 

Resources:

Jul 21
Love0

The Caregiver’s Guide to Self-Care

By General No Comments

Are you acting as a caregiver to a loved one? Maybe your elderly parent or a spouse or child that is battling a serious illness?

According to womenshealth.gov, 36% of Americans provided unpaid care to another adult with an illness or disability in 2012, and that number has almost certainly climbed as the baby boomer population continues to age.

Acting as a caregiver to another is definitely a labor of love, but it can also take a physical, mental and emotional toll on a person. When you focus all of your energy on the needs of other people, it is entirely too easy to put your own needs on the back burner.

Do You Have Caregiver Burnout?

Here are some of the most common signs of caregiver burnout:

  • Uncharacteristic irritability and impatience
  • Poor sleep
  • Forgetfulness
  • Somatic symptoms, such as headaches and gastrointestinal distress
  • Changes in appetite
  • Turning to substances to self-medicate
  • Lack of interest in friendships and hobbies
  • Thoughts of harming oneself or the person being cared for
  • Increased illness
  • Anxiety and/or depression

With so many people relying on caregivers, it’s important that these people learn to take good care of themselves!

Here are some ways you can begin practicing self-care so you don’t experience burnout:

Get More Sleep

The quantity and quality of sleep you get each night will have a huge impact on how you feel physically, mentally and emotionally. Stress can make it hard for us to get good sleep, so don’t make it any harder.

Avoid caffeinated beverages after 2 pm as well as using any digital screens at night. The blue light emitted from these devices messes with our sleep cycle. You may also want to use room-darkening curtains to make your bedroom dark in the morning so you don’t awaken too early.

Get Plenty of Exercise

All of the stress, tension, and balled-up emotions need to go somewhere, or you’re likely to become sick yourself. Exercise is a great way to work all of this… “stuff” out of you. As a bonus, your body releases endorphins after a good workout, and these chemicals give your mood a nice boost.

Eat Right

Your instinct may be to reach for sugary comfort foods but you need to stay healthy and strong. Opt for protein and healthy fats along with some organic produce.

Ask for Help

While everyone around you may refer to you as “superhuman,” the truth is, you’re just human, and you can’t handle everything by yourself ALL of the time. Ask people to help you provide care once or twice a week so that you may have a little bit of time for yourself.

Talk to Someone

If you are dealing with your own depression and anxiety, it’s important that you speak with someone who can offer coping strategies.

If you or someone you know is a caregiver that could use someone to talk to, please feel free to be in touch. I would be more than happy to discuss how I may be able to help.

 

References:

Jul 20
Love0

Five Healthy Ways to Reward Yourself

By General, Nutrition No Comments

For many of us, when we think of a treat or a reward, our minds turn to food: our favorite chocolate cake at the local bakery, or a big, cheesy slice of pizza. If food doesn’t do it for you, you might want to reward yourself with some other unhealthy habit such as expensive purchases or overindulging in alcohol.

When we’re looking to treat ourselves, it’s usually to reward a positive change or goal we’ve reached through discipline and consistent effort. While there’s nothing wrong with the occasional indulgence, turning to an unhealthy habit to reward good behavior can possibly un-do your hard work; at the very least, you’re taking a step back from your healthy change instead of taking a more positive step forward. If you want to find ways to treat yourself that won’t impede your progress, read on to discover five healthy ways you can reward yourself for a job well done.

1. Relax & Rejuvenate

There might be no better way to spoil yourself than a massage or day spa treatment. Schedule yourself for a massage, a facial treatment, a mud bath or a hot stone massage. You might also want to visit a hot spring, where you can relax surrounded by nature in warm, geothermal pools.

2. Get a Makeover

A makeover is a great way to celebrate hitting a goal. Get a manicure, a new haircut or hire a professional makeup artist to create a new look. You can also consult a personal stylist to help you update your wardrobe.

3. Enjoy Some Alone Time

Some alone time might be just what you need to treat yourself. Take a day off work and plan a “stay-cation” for yourself. Take a bubble bath, find a new podcast to listen to, have a cup of hot tea or coffee while you curl up with a new book or binge-watch some shows on your streaming service. You can also go out by yourself and enjoy a movie or visit an art gallery.

4. Plan a Night Out

If spending time with loved ones is something you crave, plan a fun night out with friends. Find a comedy club, a festival, concert or sporting event to attend.

5. Take a Day Trip

Plan a day trip to a locale you’ve been meaning to visit. Plan a mountain hike or a visit to a beach or lake and enjoy a swim and a healthy picnic. If you’re looking for something more active, consider canoeing, horseback riding or a bike ride. If something relaxing is more your speed, take a long drive and spend the night out under the stars with a loved one.

Changing out our bad habits for healthier ones takes time and effort. By learning to reward ourselves in a more positive way, we reinforce our newer, better habits while discarding the old habits that held us back.

If you’re trying to make positive changes in your life and need guidance and encouragement, a licensed professional can help. Give my office a call today, and let’s schedule a time to talk.

Jul 17
Love0

4 Exercises to Help Teach Young Children Mindfulness

By Children No Comments

Mindfulness is the practice of being aware of your body and feelings in the present moment. If you’re silent for a moment, you will notice the subtle smell of your freshly washed clothing, the sound of your breathing, and watch a small leaf blow past your window. Mindfulness is an incredibly calming, relaxing practice that can help adults in numerous ways, and it may surprise you that it can help children, too.

Studies have shown that children who learn mindfulness practices showed better grades, increased patience and improved coping skills. When taught in schools, mindfulness increases optimism in classrooms while decreasing bullying and aggression.

It can be remarkably simple to teach a child mindfulness. Here are four exercises to get started.

Muscle Awareness

Teach your child to become aware of their body with a muscle awareness exercise. Sit down on the floor and do some exercises where they focus on one muscle at a time. They can point their toe and hold, and as you do the same ask them what they feel and where exactly they feel the tightening of their muscle. Hold for a few seconds and release, then repeat with other muscles.

Breathing Buddy

Have your child lie on her back with a favorite stuffed animal on her belly. Have her watch the stuffed animal, which will naturally rise and fall as she breathes in and out. Teach your child to breathe in through their nose slowly, to hold their breath for a few seconds, then slowly release the breath as they watch their stuffed animal rise and fall to match their breaths.

A Mindful Walk

Take a mindful walk around the block or at a local park with your child. Take in the sights, sounds and smells. What does your body feel like as you’re walking? What muscles do you feel working the most? Notice sounds you may hear, especially subtle sounds like a leaf skittering across the grass, or the crunch of a leaf as you step in. This will help them relax, get in a little bit of exercise and learn to appreciate all their body does to keep them moving.

A Mindful Snack

Have a mindful meal or snack with your child. As you eat, do so mindfully. Focus on the food. What are the colors? How does it taste and smell? Have your child describe what happens when they chew and swallow. Have them notice what muscles are moving as they eat or bring the food to their mouth.

Children learn what they see at home, so by modeling mindfulness practices yourself, you will benefit them greatly.

Are you a parent looking for unique ways to cope with challenging parenting issues? A licensed therapist can provide the support and guidance you need. Give my office a call today and let’s schedule a time to talk.