Monthly Archive for: ‘April, 2015’
There are inverse correlations in life. Many of them, actually, but the one I’m thinking of involves this: most of us believe in the benefits of personal and professional development (reading, learning, practicing), and most of us have the best intentions around “doing” that when we have time…and yet, when we are busiest it is usually because personally and professionally we are getting bombed with need to-do’s, have to-do’s, want to-do’s — all of which call on us to prioritize, organize, communicate, take action, listen, practice patience, inspire others, #bekindpositivegracious…precisely the skills we are usually looking to develop or hone and yet…we have no “time.” There are 11 questions in Leadership Caffeine; but since we’re busy…here are six we should make time to ask and answer:
- How am I truly doing as a leader? Am I getting the frank feedback I need from my team…?
- Am I taking accountability for myself and the team on the field? Is it the best team with the right people in the right positions?
- Am I a “net supplier” of level-up talent? Meaning, am I grooming people (including myself) to grow with MG?
- How am I measuring performance and success of the team? Do the measures promote continuous improvement? Do they connect to the bigger picture?
- Am I developing myself? What investments have I made in the past year to strengthen my skills and gain exposure to new ideas and ways of thinking?
- Do I understand that my physical well-being directly impacts my mental well-being and professional performance? Am I taking care of myself? Do I need help getting started?
“Balancing your passion, capabilities and values with your daily work and backing this balance with physical well-being is essential for your satisfaction and success…Get started by asking and answering the questions noted above. And if the answers are less than ideal for you, take action.”
There are endless trends when it comes to nutrition but the one that appears to be taking center stage is gluten free diets. It is estimated that around 22 % of adults are trying to avoid gluten, creating an estimated 8.8 billion dollar market. It goes without saying that this is big business for food companies. But, is a gluten free diet really the way to go? Is the big boom in gluten free diets out of necessity? Anyone who has considered going gluten free should read this article The Gluten Enigma appearing in the March/April issue of Eating Well. This article explores gluten sensitivity and addresses the myth of gluten free diets for weight loss. Although this article is unlikely to totally clear up the controversy regarding gluten free diets, hopefully it will help consumers make the best decision when it comes to their diet.
We all could use a little help with our eating habits and Appetite for Health has provided some great tips to get us started with healthier eating for the warmer months.
1. Snack Smarter.
Start by changing the “snack ratio” in the house. Slowly and gradually have more fruits, veggies, and healthier snack choices around, rather than the typical, higher-calorie junk food. Fresh produce is abundant in the spring season – so make watermelon, cantaloupe, strawberries, peaches, blueberries and other fruits your “go-to” sweet snack items in place of cookies, ice cream or candy bars. I love to combine fresh fruit with non fat greek yogurt as a way to keep me full between meals, while maximizing taste and good nutrition. Want more great snack ideas? Check out Julie’s list of “Skinny 100-Calorie Snacks”.
2. Get a “Hand”le on Portions.
Regularly consuming super-sized portions is one of the quickest ways to derail your diet. Develop a healthy habit of selecting sensible-sized food portions. If your plate has a serving of rice that can’t fit into the cupped palm of your hand then you’ve probably taken too much. Using this “cup of your hand” technique is a good way to mentally measure the amounts of foods that go onto your plate. For a good guide to estimating healthy portions using your hand, check out this chart.
3. Slash Your Soda Intake.
Can you commit to going soda-free this summer? Why not! Try slowly weaning yourself off calorie-containing soft drinks. Delicious, thirst-quenching alternatives include unsweetened iced tea or water with slices of orange or lemon . If you want to keep your ‘fizz’, try a beverage of ¼ cup 100% fruit juice mixed with seltzer.
4. Choose Low-Calorie Sauces and Dips.
Take advantage of great summer salads for main courses and appetizers, but have sauces and dressings served on the side. This step alone can save you hundreds of calories. Instead of dousing salads with rich dressings, dip your fork into a small dish of dressing and then pick up your food. This will impart the flavor of your dressing with every bite, but without adding too many calories. If you find yourself at a party with lots of chips and dips… either avoid them altogether, or portion out a handful of chips (better yet – opt for veggies if they are available) and pair with a few tablespoons of healthier dips like hummus, salsa, or bean dip.
5. Eat Breakfast.
Really. I mean it. This one can make a big difference in how many total calories you consume for the day. A healthy breakfast choice may establish your hormonal appetite regulation system for the day. A scone or muffin with coffee might sound good, but won’t tame your cravings or temper your appetite as much as a protein-rich breakfast from eggs (6 grams protein per 70-calorie med egg), egg whites (the protein is split between the yolk and white but the white is lower in calories), oatmeal with peanut butter or yogurt (esp Greek yogurt); yogurt or cottage cheese with fruit; or nut butters with a protein-rich whole-grain bread. If you’re eating cold cereal, look for brands that provide at least six grams protein per serving and have with a cup of skim or 1% milk will add an additional 10 grams protein.
For good ideas on what to eat for breakfast, check out our article on 10 Healthy Breakfasts in Less than 10 Minutes.
6. Make Mondays Meatless.
You may have heard the “Meatless Mondays” slogan, which started as a way to help the war effort during WWI. Now it’s a nationwide movement (meatlessmonday.com). Why take the pledge? Going meatless just one day a week can decrease your risk for cancer and other major health issues.
7. Expand Your “Grain Universe”.
You’re into quinoa? Great! Now venture a little deeper into the world of whole grains. Not only do they taste terrific, there are many health benefits to be gained by expanding your “Grain Universe”. Studies show that eating whole grains instead of refined grains lowers the risk of many chronic diseases. While benefits are most pronounced for those consuming at least 3 servings daily, some studies show reduced risks from as little as one serving daily. The message: every whole grain in your diet helps! Don’t know how to cook more exotic whole grains? Check out this great guide from Cooking Light.
I heard a personal trainer say last week: “sitting is the new smoking.”
This startled me. I’m sure that was his intent. And then I found this article with nearly the same title. Ok, let’s add this to the ever growing list of things that are bad for us. For many of us, that’s not a problem — food service operations doesn’t involve a lot of “sit time.”
And, yet, we hear how important (like super, super important) it is to not just move around during the day, but to get your heart-rate pumping for a sustained 30 minutes (minimum) every day (strive for 5 at least!). Heavy breathing…is so good for us.
Now that the snow has melted, the birds are singing, and spring is in the air, what are some ways to make this a habit and a gift to yourself?