Rose City Wellness

Food for the body, mind and spirit

STAYCATION: THERE’S NO PLACE LIKE HOME! September 8, 2011

Filed under: Uncategorized — leanleeann @ 10:26 AM

Everything was ready:  permits from the Inyo County Forest Service for four, bear canister stuffed full of five days worth of food, tent, sleeping bag, clothes for inclement weather, and the requisite butterflies in my stomach as I contemplated the foreboding climb to almost 14,500 ft.  Then it happened – the hike of a lifetime to the top of Mt. Whitney – cancelled!  Due to record snowfall, there would be no way of summiting without crampons and ice axes, for which I had not been trained – oh well, there’s always next year!

BURNOUT CURE

Suddenly I found myself with one week of freedom, and no plans!  I had been hearing about the phenomenon coined “Stay-cation” for those of us who, due to the current economic downturn, decide to spend our vacations….at home.   Propitious indeed, since lately I had been intensely longing for a little spare time to just sit back and read a novel, take a nap, get a pedicure, sit down for coffee with friends, take in a movie.  Looking back on it now, I was probably suffering from a subtle form of burnout.

THE PLAN: HAVE FUN!

I decided to schedule fun on a daily basis, in sharp contrast to the daily enslavement, over the preceding weeks, to an impossible to do list that I never managed to check-mark my way through in one 24-hour period!  Instead, I took in two movies, read fashion magazines at Barnes & Noble, watched DVDs, got a fill, wax and manicure, enjoyed a massage, read novels on my backyard terrace, took plenty of naps!  And I played tourist in my own town – went to the beach at Santa Monica, lingered at the Americana in Glendale, took a day trip with a friend to Ojai (I had never been there before!).  Met up with friends for

50th Birthday - refreshed and renewed!

coffee and conversation and focused on one big project –my 50th birthday party!

RETURN REFRESHED AND REJUVENATED

Now that I am back to work, I feel replenished and renewed, with a more positive outlook toward life and insight into how I can choose to live it differently.  This was a vacation with a moral, a life lesson if you will: By literally enjoying my own backyard, I can channel the feeling I usually get living close to nature on a backpacking adventure.  By keeping an open mind, I can enjoy Glendale or Santa Monica the way I would Paris or London!  And by taking the time to notice, I can enjoy every second of every day, regardless of the geography.  If that means Altadena rather than Maui, I can spend it learning to be kind to myself, relaxing and unwinding, returning to my working life feeling rejuvenated and ready to take on life’s challenges with a smile on my face!

No money to travel this summer?  Take a stay-cation and see if you agree – there’s no place like home!

Lee Ann Edwards, graduate of Yale University, is a multi-lingual, native Pasadenan.  A certified yoga instructor and AFPA Nutrition Consultant, she is the owner of Rose City Wellness, offering private yoga and nutrition sessions. For more info visit:  www.rosecitywellness.com.

 

WHAT TO DO IF YOUR CHILD IS OVERWEIGHT July 12, 2011

Filed under: Kids,Nutrition & Weight Loss,Nutrition Tip of the Week — leanleeann @ 9:21 AM
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Set a good example, keep healthy food available, and proceed with love and compassion!

Every adult I know with an unhealthy relationship to food in their past, usually can attribute it in part to a well-meaning, yet overly-controlling adult family member who tried to monitor their eating patterns and weight.  I was told as a 6th-grader that I wouldn’t have friends or a boyfriend/husband if I got fat, so I ended up a yo-yo dieter!

THE COMPASSIONATE FIGHT

Our Nation’s First Lady, in her wisdom, has asked us to work in our communities to arrest the disturbing statistics of childhood obesity, starting at our own dinner tables.  As adults, our challenge is how to do this without damaging our kids’ self image and self esteem.  If your child is overweight, here are five tips on how to help him or her to develop healthy lifestyle changes in order to feel good about themselves, while learning how to maintain a healthy weight:

1. DON’T BUY IT!

Set a good example as parents by modeling healthy food choices, and avoid temptation by shopping for healthy, nutritious whole foods and leaving the junk food in the store.

2. SHARE MEAL TIMES

Involve the kids in both shopping and food preparation.  Use mealtimes as teachable moments to learn about new foods, and savor your time and efforts together.  Make sure the atmosphere at the dinner table is calm and peaceful, and that the conversation is positive and uplifting.

3. KEEP CONVERSATION POSITIVE

To avoid mixed messages about food that kids may take with them into adulthood, eliminate phrases like ”clean your plate!” and try not to use food as a reward; verbal praise or other forms of rewards, like a book or movie, are healthier options.

4. ONE HEALTHY MEAL FOR ALL

Make one meal for everyone, and avoid misinterpretations of favoritism by preparing special meals for one member of the family.  Stick to your whole food guns – stay firm if the kids plead for their old style of eating, and they will grow to appreciate and love the new, healthy options.

5. DINNER UNPLUGGED

Turn the TV off at mealtimes, and limit TV-viewing in general; choose a program that the whole family can enjoy together, then turn it off.  With the time left over, why not get the whole family outdoors for hiking, swimming or biking!*

NO PRESSURE – ENCOURAGEMENT IS KEY

Key is not to make your overweight child feel unloved because they are heavy, nor ostracized from the family.  Let them know that you will love them no matter what size they are, and that you want them to feel good about themselves and be healthy.  Take the pressure off of body size, and treat them with love and compassion.  If you yourself are overweight, remember to heed your own positive message of encouragement and self-love.

*Adapted from The Eat Clan Diet for Family and Kids by Tosca Reno

Lee Ann Edwards, graduate of Yale University, is a multi-lingual, native Pasadenan.  A certified yoga instructor and AFPA Nutrition Consultant, she teaches yoga classes at Altadena Curves and is the owner of Rose City Wellness, offering private yoga and nutrition sessions. For more info visit:  www.rosecitywellness.com.

 

TIME-SAVING MEAL PLANNING TIPS July 11, 2011

Filed under: Body/Mind/Spirit,Breakfast,Nutrition & Weight Loss,Nutrition Tip of the Week,Recipes,Slow Cooker,Vegetables — leanleeann @ 10:42 AM
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Stay cool, save time and eat healthy with a slow cooker!

As the weather heats up, who wants to spend hours in the kitchen, preparing meals?  Unfortunately, you may find yourself running out for take-out instead, thus sabotaging your resolve to feed yourself and your family healthy, whole food.  So here are a few time-tested tips to try:

BREAKFAST:

If you enjoy hot cereal (oatmeal, Cream of Wheat, grits, etc.), no matter what the weather, here’s a fast and painless way to prepare it.  Before bedtime, simply bring 2 -3 cups of water to a boil (following the package instructions), then add dry cereal, bring it back to a boil, turn off the heat and leave it overnight on top of the stove.  By morning, all you have to do is measure out your portion, heat it in the microwave and enjoy!  Make enough on Sunday night for the entire week.  For variety, add fruit that doesn’t need to be chopped, like raisins or blueberries, and spices such as cinnamon, cardamom, nutmeg and stevia.

LUNCH:

Why make only one salad when you can make five?  Prepare one huge salad for the family (or yourself!) on the weekend, then pack the leftovers into individual servings to take to work during the week.  Enjoy raw veggies?  Cut them ahead to have ready during the week when you are too busy to chop.  Add humus for a fast and tasty lunch!

DINNER:

Here is where I rely on two beloved appliances, namely the rice cooker and the slow cooker.  On the weekend, I love chopping veggies in the morning, putting them in the slow cooker with ginger and spices, and smelling everything cooked and ready to go when I get home!  This method also works for lentils as well as stews and soups – just add all the ingredients and go!  And did you know that you can cook most any grain in a rice cooker, such as brown rice, quinoa, Kasha (cracked buckwheat), millet and amaranth?  The water to grain ratio is usually 2:1, but the exact amount does vary from cooker to cooker.  No worries about burning; when done, it will shut off automatically and keep the grain warm for hours.

For protein, I grill or roast several 4 oz. portions at a time, to eat throughout the week.  If your oven or grill has a timer, you are home free – it’s out of mind until you hear the beep!  Or if you forgot to thaw out the meat, keep tofu on hand – it can be eaten raw or cooked, so chop it, add it to your vegetables and you’ve got a nutritious meal!

CONCLUSION:

Although seemingly daunting, give food preparation some organized fore-planning, and soon you will be enjoying the positive effects of your labor – a healthy family, a smaller waistline, and more time to enjoy it all – win, win!

Lee Ann Edwards, graduate of Yale University, is a multi-lingual, native Pasadenan.  A certified yoga instructor and AFPA Nutrition Consultant, she teaches yoga classes at Altadena Curves and is the owner of Rose City Wellness, offering private yoga and nutrition sessions. For more info visit:  www.rosecitywellness.com.

 

POSITIVE ADDICTIONS July 5, 2011

Filed under: Body/Mind/Spirit,Fitness,Nutrition & Weight Loss — leanleeann @ 10:52 AM
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Replace negativity with love and joy!

You know the drill:  when we feel nervous, anxious, tired, bored or lonely, suddenly we experience an urgent desire to shop, overeat, smoke or drink alcohol to “cope” or “unwind.”  Every blue moon, no problem, but once engrained, these bad habits morph into addictions.  In essence, addictions are nothing less than our fervent, vain desire for all the distractions and temptations of a materialistic society, as a substitute for what we truly long for – our spiritual center and connection to a Higher Source.  We veer off track, succumbing to our compulsions – how to get back on course?  We need to seek out actions that truly “feed,” or nurture, what our souls are longing for, thereby creating new, positive neural pathways – call them positive addictions!  By tuning in to our heart’s desire, rather than dwelling on the fear, shame and guilt lurking behind the negative addictions, we can literally reprogram our brains toward a successful, fulfilling life of joy and interconnectedness.

REWARD YOURSELF WITH LOVE

The path to positive addictions is paved with small changes fueled by self-love.  If you are trying to establish a daily meditation practice, start with just 5 minutes. Want to learn yoga?  If a class seems too daunting, start with a few minutes of a DVD.  Change your diet by making one small change a week, like eliminating sodas or adding a salad to one meal.  If increased physical activity is the goal, start by just walking around the block!  After each ant hill, reward yourself by recognizing your progress – mentioning it to a confidante or journaling about it.  Key here is to reward positive behavior positively – the beating we usually give ourselves for our mistakes is what sent us over the negative edge in the first place!  Soon you will have climbed many (seemingly unattainable) mountains!

KNOW WHEN TO ASK FOR HELP

By establishing your new, positive goals, you will find the courage to address negative addictions head-on, such as alcoholism and eating disorders, as well as bad habits related to money and relationships.  Tired of going it alone?  Twelve Step programs, private and group therapy, as well as support groups are options – just go on-line to discover the wealth of resources that address any negative addiction you may be suffering from.

BEGIN LIVING FULLY

One important habit to nurture is patience, as most negative addictions are deeply engrained and are not easily dislodged.  On the other hand, the new, positive habits you are forming will stick just as deeply!  Is this an easy, speedy process?  Definitely not, but what other choice do we have, once we leave the fleeting pleasures of the material world, choosing rather to deepen our lives with the love of the Spirit which connects us all to one another?  In a word, it’s called living.

Lee Ann Edwards, graduate of Yale University, is a multi-lingual, native Pasadenan.  A certified yoga instructor and AFPA Nutrition Consultant, she teaches yoga classes at Altadena Curves and is the owner of Rose City Wellness, offering private yoga and nutrition sessions. For more info visit:  www.rosecitywellness.com.

 

JULY 4TH SURVIVAL GUIDE July 3, 2011

Filed under: Body/Mind/Spirit,Disease Prevention,Nutrition & Weight Loss,Nutrition Tip of the Week — leanleeann @ 3:20 PM
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It's not just about the food!

Every holiday brings with it yet another opportunity to overeat, as our tradition here in America is to inundate every celebration with too much food!  Some theorize that the French are slim, despite so much traditionally fattening food, because they drink red wine!  Avid Francophile that I am, here’s the real reason why the French are not super-sized:  They spend lots of time at the table, not overeating, but simply savoring the small quantities of tastes and textures on their plates, while truly basking in one another’s conversation and company. The French Way of Life itself is the true secret to why the French are not overweight!

Get Your Priorities Straight

So why not get the best of both worlds this coming July 4th?  First of all, think about the real reason you are going to this barbecue – is it to eat and drink yourself into oblivion, or to eat moderately, keeping your long-term health and fitness goals intact, while savoring the company of friends, family and loved ones?

1.  Plan Ahead

If you are going to a potluck, bring the healthy food that you plan on eating, like a fruit or green salad; humus and raw veggies such as carrots, celery, cucumber and jicama; vegetables for grilling; lean cuts of chicken or meat; marinated tofu or fish.  If your host is providing the food, look out for these options, which will more than likely be available to you.  Choose to eliminate the temptation to indulge in a rich dessert by simply bringing a piece of fruit with you.

2.  Be Conscious of Portion Sizes

Your rule of thumb is a deck of cards-sized serving of protein (4 oz. cooked), and 2 – 3 cups of vegetables (they should take up about ¾ of your plate).  Once you have served yourself a healthy meal, don’t go back for seconds, and avoid all alcohol and sugary beverages.  For dessert, treat yourself to a 1 cup serving of fruit salad, or eat that fruit you brought with you.

3.  Engage in Stimulating Conversation

Feeling great about not having overeaten, now is the time for the real fun of being at the party to begin!  Here is your opportunity to sit back and enjoy learning about someone else, by asking them as many questions as you can, listening intently to their reply.  See if that won’t nourish you on a deeper level than just stuffing your face full of everything you see!  You can make a game of speaking to as many people as you can, or try making an effort to talk to at least one person you don’t know.

Vive la France!

Your other option would be to hop a plane to France instead, just in time for Bastille Day (okay, maybe next year…..)

Lee Ann Edwards, graduate of Yale University, is a multi-lingual, native Pasadenan.  A certified yoga instructor and AFPA Nutrition Consultant, she teaches yoga classes at Altadena Curves and is the owner of Rose City Wellness, offering private yoga and nutrition sessions. For more info visit:  www.rosecitywellness.com.

 

SUGAR ADDICT GOES HIKING June 29, 2011

Filed under: Body/Mind/Spirit,Fitness,Functional Training,Nutrition & Weight Loss,Nutrition Tip of the Week — leanleeann @ 3:58 PM
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Enjoy healthy foods packed with nutrition on the trail!

Last weekend I successfully completed a grand experiment – three days and two nights backpacking in the Southern Sierra wilderness, eliminating sugar, flour and dairy, relying instead on quality protein, grains and heaping servings of vegetables, which I ate three times a day.  After researching and planning my options beforehand, I found I was not hungry, I felt strong and nourished, and was able to complete 20.5 miles of hiking with an elevation gain of 6,000 feet!

BREAKING WITH TRADITION

Backpacking lore would have it that we need 3,000 to 4,000 calories a day in the back country, and must eat every three hours or so.  Avid backpackers extol the benefits of trail foods such as protein bars, Snickers, Milky Way, trail mix, granola, cheese and crackers.  I decided instead to eat the same nutritious food that I eat at home, selecting the highest nutritional value at the lightest possible weight.  By rebuking accepted wisdom, my positive experience can help anyone who has food allergies and/or sensitivities, such as gluten and/or lactose intolerance, who wants to get out and explore the outdoors.

TEMPEH – MY SECRET WEAPON                  

My biggest find was a soybean product called tempeh, in 8 oz. packages.  Although the label says there are two portions, I ate the entire thing for breakfast with ¼ cup raisins (for variety, try dried mangos or apple rings with no added sugar).  I cut it up into cubes, added water and 2 Stevia packets. The nutritional value was astounding, and kept me full until lunch time:  40 grams of protein, 580 calories, quality carbs and 18 grams of fiber!  For short trips, you can cut the tempeh before hand, store it in a Ziplock bag and eliminate prep time.  Since it is pre-cooked, you also have the option of just eating it cold, should the weather prove inclement.

FAT IS GOOD!

For protein at lunch time, nothing beats 4oz. of salami, with 440 calories, 28 grams of protein and 40 grams of fat!  Although it may sound undesirable, fat is very important for slow-burning fuel as well as warmth (in early June, we did get rain and snowfall).  Lunch also included 1 corn tortilla and 4 oz. of dried vegetables, called “Organic Just Veggies,” and dried okra, both purchased at Whole Foods.  For dinner, I included one 4 oz. pouch of tuna, the “Mesquite Grill” flavor, and 6 oz. of the same combination of dried vegetables.  Each 2 oz. of dehydrated veggies is the equivalent of one cup of fresh vegetables, so for very little weight you can pack nutritious, whole food, for slow-burning fuel – better than Snickers and Cliff bars!

JUST ENOUGH

My total daily caloric intake came out to 2,200 calories – plenty for my 5’2” frame, and only 1,000 calories over my typical daily intake.  I came back at the same weight I left, which confirmed that this was the right amount of food to meet my needs.  My next challenge?  Adding variety by dehydrating my own veggies beforehand!  Have more ideas and recipes to share?  I would love to hear from you!

 

EMPTY CALORIES AND ATHLETIC PERFORMANCE June 27, 2011

Filed under: Body/Mind/Spirit,Cardio,Disease Prevention,Fitness,Functional Training,Nutrition & Weight Loss — leanleeann @ 1:36 PM
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Choose a moderate form of exercise that you enjoy!

Question:  I have been reducing my carbs, but sugar is another story!  I’m not sure what and how much to eat; I run up to 6 miles on average a week, go to the gym and I’m still not losing as much weight as I would like. Do you think it’s because of the sugar?

KICK SUGAR AND ALCOHOL, FEEL BETTER

Sugar and alcohol, as you know, are empty calories; in fact, I consider them legalized drugs!  I will not lie to you – it is not possible to lose weight, even given your active lifestyle, without reducing or eliminating these from your diet.  From personal experience, I know this will enable you to begin nourishing your body with the vitamins and nutrients it craves, by shifting your focus to whole foods.  After eliminating sugar entirely from my diet (I gave up alcohol four years ago for good), I at first experienced extreme fatigue, and had to take a nap every afternoon for three weeks straight.  But then I began to notice, while teaching Zumba and yoga several hours a day, that I had much more energy and stamina!  The empty calories were gone, my body had detoxed the residue out of my system, and now I was reaping the benefits, including better quality sleep.  There’s no drug you can take to feel this good, but the elimination of two (refined sugar and alcoholic beverages) does the trick.  Once the sugar is out of your system, you will be amazed at how much energy you will have, how much better you will sleep, and how much mental acumen you will gain!

EXERCISE IN MODERATION

As far as exercise is concerned, I wouldn’t change anything.  Congratulations on finding activities that you enjoy and that will keep you healthy over the long term!  The 6 miles of running and going to the gym 2 -3 times a week (for only 1/2 hour or so I hope) that you are already doing sounds just about right.    Chasing our overindulgences at mealtimes with hours and hours of compulsive exercise is not the solution, and can lead to long-term damage to our bodies, including overuse injuries.

KEEP A FOOD JOURNAL

Once again, remember to write down everything you eat in a food journal.  By analyzing the data you collect, we can determine how many calories a day you take in and then see where we can imperceptively begin reducing that intake so that you will see changes in the right direction on the scale, while continuing your moderate exercise regimen.  

ENJOY MOVING AND LOSING

To recap – eliminate empty alcohol and sugar calories, increase your consumption of whole grains, lean protein, vegetables and fruit, and keep an eye on those portion sizes.  By learning how to balance moderate meals with an enjoyable exercise regimen, we can work as a team to help you reach your goal of permanent weight loss, better health, and an active lifestyle.

 

BECOMING VEGETARIAN June 24, 2011

Filed under: Body/Mind/Spirit,Disease Prevention,Nutrition & Weight Loss — leanleeann @ 9:37 AM
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Legumes are a rich and tasty source of vegetarian protein!

A client asked me the following question:  I have stopped eating meat for the past three months, but since yesterday I have been experiencing strong meat cravings.  I am feeling generally off balance, and a friend suggested that I may be lacking in protein. 

WHY A VEGETARIAN DIET?

First, I would ask you your motivation for becoming vegetarian.  Is it for green or ethical reasons, or are you expecting to lose weight on a vegetarian diet?   Key here is that in order to lose weight, it’s not what you eat but how much!  Personally, I was at my heaviest weight as a vegan – I was eating too many high-calorie, vegetarian foods like nuts, trail mix, protein bars, granola, bread, bagels, lots of snack foods, and heavy meals out with large portion sizes. 

HOW MUCH PROTEIN DO I NEED?

To discover where your diet is “out of balance,” try writing down everything you eat and drink over a 7-day period without making any drastic changes.  Using the data from your food journal, we can then calculate your protein intake and see what improvements might be necessary.  Typically, we eat much too much protein; the average person requires only half their body weight in grams (that would be 60 grams for a 120 lb. person); whereas those who engage in very strenuous endurance activity will need double that.  Presently, I eat egg whites (4 oz. at breakfast), and either 8 oz. of tofu or 4 oz. of lean animal protein at lunch and dinner, which is a more than adequate intake of 75 – 80 grams of protein per day. 

IS MY DIET OUT OF BALANCE?

Your “strong meat cravings” could be either an emotional desire for the flavor of meat, or they could be a sign that you are lacking certain essential nutrients, as you may be consuming too many empty calories and not eating enough vegetables.  I balance out my diet by eating lots of vegetables (2 -3 cups at lunch and dinner), fruit and no more than ½ cup of whole grains twice a day.  I suggest being very present to the transition to a plant-based diet.  Start by eating a legume or tofu-based meal a few times a week, gradually eliminating first red meat, then poultry, then fish, and finally diary and eggs if you decide to become a vegan.  I would do this over a period of months, not days, watching for how your body responds.  Many endurance athletes do fine on a vegan diet, but others of us do not tolerate soy and/or legumes, and a strict vegetarian diet is therefore not advisable.  You must determine, as you make this transition, what level of vegetarianism is right for you.

FURTHER QUESTIONS?

Confused about how to lose weight and what foods to eat?  I welcome any questions you may have on diet, exercise and nutrition.

 

LIVE FROM THE HEART June 22, 2011

Filed under: Body/Mind/Spirit,Fitness,Nutrition & Weight Loss,Yoga & Pilates — leanleeann @ 11:16 AM
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Take time out to relax and enjoy life!

Recently, my brother-in-law woke in the middle of the night, complaining to his wife of chest pains.  They made it to the car, seconds later, where he slumped over and died instantly of a massive heart attack.  Overweight and sedentary, he was only 42 years old!  Had he made some simple lifestyle changes, he may have been alive today, enjoying the natural beauty of his native Hawaii.

A HOLISTIC APPROACH

Research over the past twenty-five years confirms overwhelmingly that a holistic approach to heart health is much more effective in preventing heart disease than widely prescribed, cholesterol-lowering statins. Heart disease kills more people than all forms of cancer combined, but by learning how best to take care of ourselves, through sound nutrition, exercise, stress reduction and social interaction, we can reverse the symptoms of this disease at any stage.  In addition, what’s good for the heart is good for the soul; a heart-healthy lifestyle promotes beneficial side-effects, such as a positive sense of well-being, general good health and personal connectedness. 

A PLANT-BASED DIET

Dr. Dean Ornish’s studies have proven that a purely plant-based, vegan diet is dramatically effective in reversing heart disease, when combined with walking, social support and yoga.  If, like me, you choose to eat meat, consider limiting your portions to 4 oz. servings of poultry or fish, replacing them a few times a week with tofu in 8 oz. servings.  Fill your plate with 16 to 24 oz. (2- 3 cups) of vegetables; add variety with different types of whole grains (4 oz. servings of brown rice, quinoa, or buckwheat) and one or two pieces of fruit.  Of course, avoid sugar, overly-processed foods, alcohol, junk food and fast food.  It may interest you to know that Dr. Ornish’s study participants also experienced significant, permanent weight loss.

MODERATE EXERCISE AND RELAXATION

Rather than inordinate amounts of aerobic exercise, the Ornish program emphasizes stress reduction:  “Chronic emotional stress makes plaque build up twice as fast in the coronary arteries that feed the heart.”*  Developing a yoga practice is therefore very important in keeping your heart healthy, as it addresses stress reduction, and helps to balance “such emotions as anger, hostility, and impatience that are linked to heart attacks.”*  Dr. Ornish suggests combining yogic relaxation for a few minutes each day, with walking at a moderate pace for 20 to 30 minutes daily. 

SPIRIT, LOVE AND SERVICE

Loneliness is a risk factor for heart disease, so we must be sure to give priority to taking time out for friends, family and a spiritual community which meets regularly.    In addition, selfless service, or Karma yoga, is an important part of living from the heart.  Through helping those less fortunate than ourselves, we live in an attitude of gratitude to a Higher Being for all that we have, and for this wonderful life that we are so fortunate to enjoy and live to the fullest.  Here’s to your heart!

*Yoga Journal, Feb. 2011, p. 48

 

DIET AND EXERCISE: THE EMOTIONAL CONNECTION June 20, 2011

Filed under: Body/Mind/Spirit,Fitness,Functional Training,Nutrition & Weight Loss,Yoga & Pilates — leanleeann @ 8:43 AM
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Take a break at work and try chair yoga!

In his book, Executive EQ: Emotional Intelligence in Leadership & Organizations, Robert K. Cooper, Ph.D., defines emotional intelligence as “the ability to sense, understand, and effectively apply the power and acumen of emotions as a source of human energy, information, connection and influence.” (p. xiii).  Dr. Cooper explains how letting ourselves get depleted due to lack of rest, overwork, a bad diet and lack of exercise can lead to an inability to connect  to others, lessened productivity and burnout.  In contrast, he describes “calm energy” as “a kind of flow state of relaxed alertness or mental and emotional overdrive – an extra gear that allows you to do just as much, or even more, but with less struggles, less wear and tear” (p. 22); well within our grasp, this optimal state can be achieved through simple lifestyle changes.

Engage in Physical Activity

How active are you during your work day?  Dr. Cooper suggests that we “spend a few key minutes being active after meals, and in pauses and breaks throughout the day” (p.29), by taking time out to walk a flight of stairs, get some fresh air, or do some type of muscular conditioning exercises.   He also mentions the importance of strengthening the core musculature, where we often hold stress and anger, and in order to free up the respiratory system and improve confidence.  I suggest learning a few simple chair yoga positions, which you can perform right at your desk, as well as trying out a yoga class to relieve stress and strengthen the core musculature.

Eat Nutritious Meals and Snacks

When in the throes of yet another intensely stressful workday, focusing on not depleting our emotional intelligence is an important reason to improve our diet.  Dr. Cooper suggests three moderate meals and three snacks per day, consisting of lean protein, whole grains, vegetables and fruit, refraining from fatty foods as well as sugary snacks.  In this way, our energy and alertness is optimized, through combining a protein and a carb at each meal and/or snack.  The high-fiber, good quality carbs help us relax, whereas the lean protein boosts alertness.  Try out your favorites, such as a half turkey, tuna or chicken sandwich; nonfat yogurt with a handful of low sugar, high fiber cereal; a handful of carrots with humus spread.

Get a Good Night’s Sleep

Dr. Cooper states, “On any given day 25 percent of people with no clinical sleep problems did not get enough sleep the night before and are not alert.  And research shows that negative mood states are inevitable consequences of sleep deficits” (p. 30).  To improve your chances of a good night’s sleep, try some light evening exercise, followed by a relaxing bath or shower. Keep your bedroom dark and well-ventilated; get to bed and awaken at the same time every day, regardless of weekday or weekend.

Let the Insights Flow

Dr. Cooper states:  “….when we’re fully attentive, the insights and information we receive tend to be more accurate, creative, or constructive than when we are in a tense and tired state” (p. 30). Reason enough to learn how to take better care of ourselves!

 

 
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