This week, I would like to suggest that you take more walks. Not only is it great for your state of mind to get outside, walking is a good form of exercise, you don’t really need any special equipment, and can do it almost anytime, anywhere.
I like to take walks at lunchtime and in the evenings, sometimes both. At lunchtime, taking a walk requires that I get up from the computer, take a break from work, and get outside for a bit. I have found that taking this time to myself has been critical for helping me to manage any work related stress or overwhelm. It is kind of like pressing the reset button. I am able to return to work more calm and better able to handle whatever the rest of the day has to offer.
In the evenings, my husband joins me for a walk. We both really enjoy this time together. It is so nice to enjoy some fresh air, talk through our day, and just relax. It is actually a really great way to transition from work to home, let go of the day, and wind down in preparation for sleep.
So think about when you can take 15 minutes to an hour to get outside, enjoy the sun, and experience the relaxing benefits of taking a walk. Oh and if you need more convincing check out this article from the NYT.
http://well.blogs.nytimes.com/2015/01/21/stressed-at-work-try-a-lunchtime-walk/?_r=0
Friday, January 30, 2015
Friday, January 23, 2015
Eat an orange for a healthy, stress busting snack!
Last week I talked about choosing nourishing food instead of junk food when you reach for a snack. This week, I thought I would give you a suggestion for a food that is a great snack, is healthy, and can help you manage your stress. This amazing, perfect food is an orange!
Oranges are rich in vitamin C and we all know that vitamin C strengthens the immune system. Since it is so hard to get anything done when we are sick, this alone is a good reason to eat more oranges or drink more orange juice when you start to feel the least bit run down or stressed. Additionally, studies suggest that vitamin C can lower the levels of stress hormones such as cortisol. Not a bad way to manage overwhelm, right?! And while taking vitamin supplements are fine, getting the vitamins straight from their food source is even better because our bodies can more easily absorb them in this state. So have a glass of OJ at breakfast or pack some oranges in your lunch bag for that late afternoon snack. Yum!
Oranges are rich in vitamin C and we all know that vitamin C strengthens the immune system. Since it is so hard to get anything done when we are sick, this alone is a good reason to eat more oranges or drink more orange juice when you start to feel the least bit run down or stressed. Additionally, studies suggest that vitamin C can lower the levels of stress hormones such as cortisol. Not a bad way to manage overwhelm, right?! And while taking vitamin supplements are fine, getting the vitamins straight from their food source is even better because our bodies can more easily absorb them in this state. So have a glass of OJ at breakfast or pack some oranges in your lunch bag for that late afternoon snack. Yum!
Friday, January 16, 2015
Healthy stress eating?
I know that when I am really stressed, the first thing I want to reach for is a big bag of chips and a Dr. Pepper. But just think about it, do you ever physically feel great after eating a bunch of chips, a bag of cookies, or a pint of ice cream? My guess is no. You probably feel overly full, guilty about eating a whole bunch of calories that you don’t need, maybe even your teeth hurt from all of that sugar, and then you have to deal with the impending sugar crash. So while you may feel instant gratification emotionally from indulging in your junk food craving, the guilt coupled with the inevitable low energy will likely make you feel worse than before. And you will be sleepy! That is obviously not the best way to fuel your body so that you continue to be efficient for the rest of the day (We are trying to get those to dos finished up so that you can go home and get to bed early!).
So instead reach for something that is yummy and nourishing like an apple, a handful of almonds, or a cup of tea. While that may not sound quite as good as Ben and Jerry’s, you will likely find that your craving has diminished, you don’t feel any guilt, and you actually feel energized and better able to face the rest of your day. Just simply taking a short break may be what you are really craving anyway.
The key to this is to plan ahead. Don’t wait until the craving hits to find out that the only thing available is the Snickers bar from the vending machine. Pack healthy snacks and place them out on your desk so that you can see them. Basically give yourself no excuse to not eat them!
So instead reach for something that is yummy and nourishing like an apple, a handful of almonds, or a cup of tea. While that may not sound quite as good as Ben and Jerry’s, you will likely find that your craving has diminished, you don’t feel any guilt, and you actually feel energized and better able to face the rest of your day. Just simply taking a short break may be what you are really craving anyway.
The key to this is to plan ahead. Don’t wait until the craving hits to find out that the only thing available is the Snickers bar from the vending machine. Pack healthy snacks and place them out on your desk so that you can see them. Basically give yourself no excuse to not eat them!
Friday, January 9, 2015
Take time to enjoy your meals
I know that when I am at my busiest and most stressed, I often find myself eating breakfast in the car on the way to work, eating lunch at my desk while I am working, and eating dinner in front of the TV. This basically ensures that I am not enjoying my meals and that I am not even really aware of what I am eating.
Food should be nourishing to both our bodies and our spirit. So make an effort to set aside time to just eat. Sit down with your meal in a place where you can relax and devote all of your awareness to what you are eating. Resist the urge to do anything else. That means don’t play on your phone or answer emails or watch TV. Allow yourself to really enjoy your meal. Notice what it smells like, looks like, and of course savor what it tastes like. This will also serve as a break so that your brain has something to focus on other than your huge list of things to do. You may even find that you begin to look forward to meal times because it means you can relax for just a moment and rejuvenate your body and mind with a nice meal.
Additionally, when you eat slowly and mindfully, you eat less, which is great if you are trying to lose weight. Quite simply, when you devote your full awareness to your meal, you will also be more aware of when you have had enough. Yep, no more mindless eating!
So give it a try and let me know how it goes!
Food should be nourishing to both our bodies and our spirit. So make an effort to set aside time to just eat. Sit down with your meal in a place where you can relax and devote all of your awareness to what you are eating. Resist the urge to do anything else. That means don’t play on your phone or answer emails or watch TV. Allow yourself to really enjoy your meal. Notice what it smells like, looks like, and of course savor what it tastes like. This will also serve as a break so that your brain has something to focus on other than your huge list of things to do. You may even find that you begin to look forward to meal times because it means you can relax for just a moment and rejuvenate your body and mind with a nice meal.
Additionally, when you eat slowly and mindfully, you eat less, which is great if you are trying to lose weight. Quite simply, when you devote your full awareness to your meal, you will also be more aware of when you have had enough. Yep, no more mindless eating!
So give it a try and let me know how it goes!
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