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Showing posts from October, 2018

Four Ways to Tackle Your Emotions

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Negative emotions like fear, sadness and anger are a basic part of life. Sometimes we struggle with how to deal with these emotions effectively, but there are ways to respond and cope with negative feelings in productive way.

Try the four steps to tackle negative emotions.

1. Pause. 
Instead of acting on feelings right away, stop yourself and think things through. Count to 100 or say the alphabet backwards.

2. Acknowledge what you’re feeling. 
Are you mad at someone or are you sad because your feelings were hurt by what they did? Whatever it is that you are feeling, it is ok to feel that way.

3. Think. 
Now that you have taken a few moments to figure out what exactly it is that you are feeling, think about how you can make yourself feel better.

4. Help. 
Take an action to help yourself based upon what you came up with in the “Think” step.

~Mental Health America

Is Your "Sweet Tooth" Really a "Fat Tooth"?

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Think your diet is suffering from your persistent “sweet tooth”? Think again. Our brains are designed to prompt us to seek out natural sources of sweet carbohydrates and foods containing fat. These naturally higher calorie foods were necessary for survival in times when food was scarce. Now we have 24/7 access to foods manufactured to be highly desirable and loaded with sugar and fat.
Food manufacturers continuously come up with new combinations of sugar and fat that are cheap and easily accessible. The more we eat, the more we crave. Most people who think they have a “sweet tooth” often desire cookies, cake, ice-cream, donuts or chocolate that contains more fat than sugar. These cravings add up to more calories and 12-14 more grams of fat per day compared to people who avoid these sweets.
Take control of your “fat tooth” by cutting back on sugar and processed fats. If you get a craving, grab a fat-free sweet, like hard candy and ride your “crave wave” for 15 minutes until the desir…

Measure Your Intensity

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Do you know when you've reached your physical limit during exercise? Your body will show signs of overexertion. If you are short of breath, in pain or can't workout as long as you had planned, you have probably reached your limit.

Listen to your body andchoose the right workout intensitylevel for you.

Finding Balance When Working Shifts

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Are you working nights or shifts that have your internal clock off its schedule? Follow these tips to get the rest you need to maintain focus and stay healthy:
1. Keep your sleep environment quiet and dark. Use black out drapes or wear a sleep mask. 2. Wear dark glasses on your drive home to reduce the effects of daylight so your body will be ready to sleep when you get home. 3. Block noise and sounds with ear plugs or use a white noise machine to reduce distracting sounds. 4. Keep your room cool at around 65° F. 5. If you drink coffee, soda or other caffeinated beverages, try to do so early in your shift to prevent the caffeine from keeping you up when you’re ready to sleep. 6. Avoid eating high-calorie or high-fat meals and get plenty of exercise.
If you still find yourself having trouble getting your body adjusted or experience excessive sleepiness, talk to your primary care provider. Some shift workers develop a sleep disorder that can be treated.

Butternut Squash Fries

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Get the most out of seasonal vegetables! Try these crispy, nutrient-rich fries made from butternut squash.Makes 4 servings, about 1 cup each. INGREDIENTS 1 large butternut squash1/2 tablespoon olive oil1 teaspoon homemade CajunSpice blend (see recipe below)
CAJUN SPICE BLEND 1 tablespoon chili powder1 tablespoon garlic powder1 tablespoon onion powder1/2 tablespoon smoked paprika1/2 tablespoon black pepper1 teaspoon cayenne pepper
Combine all ingredients in a jar. Shake well. Store in an air tight container for up to one year.
PREPARATION Preheat oven to 450°F. Cut the squash in half lengthwise. Use a large spoon to remove all of the seeds. Peel the squash with a sharp knife or vegetable peeler. Slice into french fry shapes. Try to keep the fries all the same size for even cooking. In a large bowl, toss the fries with the olive oil and Cajun seasoning. Place fries on a parchment-lined baking sheet. Make sure the fries are in a single layer and try to keep them from touching. Bake for 20 minut…