Sugar – What you don’t know about added sugar can Hurt you

 

What you don’t know about added sugar can hurt you

The average person takes in 22 teaspoons of sugar a day. Yet the recommenced amount by the American Heart Association is just 6 tsp for women and 9 tsp for men daily. This is added sugar, not counted is the natural occurring sugar in fruit or foods with fiber. A typical soda has 8 tsp of added sugar. What you don’t know about added sugar can hurt you.

How does this added sugar hurt you?

Ten reasons why sugar is bad for you

  1. Sugar is the biggest cause of obesity- sugar intakes drives insulin, which is our fat storing hormone. Sugar is addictive and stimulates our appetite to eat more.
  2. Sugar is the biggest cause of Type 2 diabetes- changing lifestyle and eating habits can help someone in the pre diabetic stage to avoid the life long consequences of diabetes. (Type 2 diabetes only).
  3. Sugar is related to cardiac health and high blood pressure. The extra insulin in your bloodstream can affect your arteries or circulation system in a way that adds stress to your heart
  4. Sugar gives you tooth decay. Snacks and sweets that are loaded with sugar contribute to tooth decay and tooth lose at any age
  5. Sugar crowds out nutritious foods. When you fill up on junk or sugar packed food, you are eating more food with less nutritious content. Creating a lifestyle of being over fed and undernourished.
  6. Sugar is linked to depression. The state of having high and low blood sugars impacts our moods and energy levels.
  7. Sugar is linked to inflammation- this extra sugar can worsen joint pain
  8. Sugar makes your skin age faster. Sugar attaches to proteins in your blood stream and creates harmful molecules that age your skin faster than normal.
  9. Eating sugar gives your brain an immediate boost with a chemical called dopamine. So you feel good immediately, however you start to crave more sugar to keep that feeling. This is the cycle of sugar addition.
  10. Extra sugar at night means you are more likely to wake up in the middle of the night.

Pick any one of these reasons as good enough to start changing your sugar habits.

Reading labels is key. Eating real food and avoiding processed or fast food will help more than anything.

 

https://www.webmd.com/diet/features/how-sugar-affects-your-body

 

Water up: The hidden benefits of drinking water

 

 

Water is an essential nutrient that your body needs on a regular basis. Fluid losses occur daily through sweating, exercise, normal bathroom habits and breathing. Dehydration occurs when your water intake does not equal your output. High altitudes, hot days, strenuous exercise or too busy to pay attention are all reasons that people don’t get enough water in their system. Roughly 60 % of your body is fluid. Here are some of the hidden benefits of drinking water.

Water can be really helpful for weight loss.

It is 100% calorie-free, helps you burn more calories and may even suppress your appetite if consumed before meals.
The benefits are even greater when you replace sugary beverages with water. It is a very easy way to cut back on sugar and calories.

Muscle Fuel
Sweating with exercise causes muscles to lose water. When the muscles don’t have enough water they get tired. Water reduces the tendency for muscle cramps.

 

Drinking water helps your brain function

Fatigue and low energy
Water can help with fatigue, as tiredness is a common symptom of dehydration. Your brain is part of your system that needs adequate fluids; so consider adding water when you reach those afternoon brain drain times.

Flushes out toxins- Kidneys are responsible for processing and sifting out toxins in your system, they need enough fluids to clear out what your body needs to pass out and get rid of.

Improves skin complexion
Think of your skin as a sponge. When your skin gets dry, it contracts and gets flaky. When the cells in your skin are plump and elastic they are less susceptible to irritation.

Maintains regularity in your digestive system and bowel habits
Adequate water and fiber keep your digestive system flowing normally

Natural headache remedy- Dehydration can trigger headaches and migraines in some people. Drinking extra water can reduce those pesky hangover symptoms

Tips to drink more water:
Keep a bottle or glass of water near by.
Eat fruits and vegetables: about 20 % of your fluid intake comes from food.
Drink water will every meal or snack
Choose plain water over soda or high calorie energy drinks that contain sugar

Contact Coach Gwen Schedule a time to talk

Simple ways to Reduce Stress

 

 

Thinking about stress relief can relieve stress in reality. When it comes to simple ways to reduce stress, what we think about matters.

 

 

When you engage in positive thinking, visual relaxation and affirmations, you could lower the levels of stress. Because stress is usually resulted by over-thinking, if you change your thoughts, you can get an instant relaxation.

Change your attitude can change your stress level. True or false? True.

This is particularly true for those pessimists, perfectionists and “type A” personalities. Those people with the features above usually have certain behavior and thought patterns that cause their body to have too much to deal with.

What can you do to reduce stress?

Simple ways to reduce stress. Even those simple things like dark chocolate, music, meditation, laughing, exercise or even sleeping can help you reduce stress effectively and leave you feeling bright, fresh and rejuvenated.

Laughing can lower the stress hormones such as epinephrine, cortisol, and adrenaline, and strengthen the immune system by producing health improving hormones.

Playing with your pets can reduce stress. Pets offer non-judgmental companionship, which is a big plus to your mental outlook. Playing or petting an animal can increase levels of the stress-reducing hormone oxytocin and decrease production of the stress hormone cortisol.

Exercise can reduce stress

Exercise increases your overall health and your sense of well-being, which puts more pep in your step every day. But exercise also has some direct stress-busting benefits. It pumps up your endorphins. Physical activity helps bump up the production of your brain’s feel-good neurotransmitters, called endorphins.

Does it matter what type of exercise? No. Anything that you enjoy will decrease stress. Getting outside in natural sunlight can be the most enjoyable activity and easy to do.

Simple ways to reduce stress starts with your thoughts and attitude. Look for one easy thing you can do. Make that new habit part of your daily self-care plan.

Contact Coach Gwen Schedule a time to talk

 

 

Work Life Balance made Simple

How to make work life balance simple:

  • Everything is not equally important. Do fewer things and do them well.
  • Decide what your values are — and which ones take precedence.
  • Do the things that get results.
  • Focus on the things only you can do.
  • Do the important things, which must be done now.

Work life balance can be simple over time. It won’t be resolved tomorrow but you can get much, much better at this with practice.

Five Key concepts that make work life balance simple:

  1. Learn to say no.

Say no to requests that are not your highest-level priority. Ask your self: am I being helpful or I am doing someone else’s work for them? Is this the best use of my time right now?

You can do anything once you stop trying to do everything.

When you say yes to one request, stop to think what you are saying no to at the same time. You can only spend your time on one thing at a time.

  1. Plan ahead.

Planning out your schedule makes sure the important things get done. Setting up a list for each day, helps you stay on track.

Schedule the important things on your calendar. If getting to your daughters soccer game is important, put that on the schedule.

Schedule some time for yourself as if it was an important meeting.

When you plan ahead for your high value activities, they happen. If you neglect to plan you end up dealing with what ever comes at you in a random fashion.

That feels like a lack of control and is exhausting to react rather than take action.

 

  1. Bundle chores or errands.

Check your patterns; be mindful of how you spend your time and the choices you make on a daily/ weekly basis. How many trips to you make to the grocery store?

When you have a plan for meals you can reduce time spent at the store and preparing meals. Plan ahead for errands and take once a week to do them.

Return phone calls in a batch at work. Save low priority tasks for when you need a mental break.

 

  1. Manage work time

Start each day with the high priority list. Plan ahead on what time you will leave work each day. Cut back on distractions by closing your door or asking questions when you are interrupted. Asking questions can save everyone time. Ask about time, priority and who else is involved before you take on another project.

What is the deadline for this? What do you need from me right now? If someone brings you a problem or needs help: ask first: What solutions do you have in mind? Or ask what have you tried first? Refer back to # 1. Learn to say no.

 

  1. Enjoy weekends and vacation time.

When you are home, really be home. Keep work out of your personal time.

Unplug from work emails, phone calls or texts. Don’t feel like you have to spend every spare moment on chores or tasks. Set up personal rest time doing something fun and enjoyable, even if it seems wasteful. It is not. Time for self-care is critical to enjoying your life and reducing stress.

My final few thoughts are about letting go of expectations and being perfect.

Give up on perfection. Good enough is good enough for many tasks. Other people can do things instead of you doing everything. You just have to let them.

Gaining a work life balance is a process. Reflecting on what is important to you is the first step to making changes that last. Feeling unbalanced? Contact Gwen for a grounding coaching session.

Click here to get a 30 min coaching time

Compassion Fatigue Are you at Risk?

If you find yourself emotionally and physically exhausted, easily irritated and blaming others for problems on a daily basis: you could be suffering from compassion fatigue.

There are many resources for how to recognize, prevent and treat compassion fatigue. I would like to focus on the coaching approach to dealing with this chronic and debilitating condition. Coaching is unique in starting with examining your personal operating beliefs.   Your beliefs drive your actions on a daily basis. Reflection and examining your beliefs is the key to changing your actions. If you believe that putting the needs of others first is important, then your actions will reflect that belief. If you believe that you are totally responsible for healing an injured animal than you will take on all of the pain and disappointment if that animal fails to thrive. If you believe that you must be perfect with every task at work, than you will consider any misstep a personal failure.

A strong identification with weak, suffering, helpless animals or people contribute to higher levels of compassion fatigue. Caring to much and taking on all the emotional blame for any outcome is part of a belief that you need to care more than any one else in order to help others.

So the reason that many people are attracted to a caring, helping profession is also the reason they are at higher risk for compassion fatigue.

Check your self against these common symptoms:

  • Emotional exhaustion
  • Reduced sense of personal accomplishment or meaning in work
  • Poor habits of self-care
  • Excessive blaming
  • Isolations for others
  • Physical exhaustion and chronic fatigue
  • Compulsive behaviors such as overeating, overspending or binge TV watching
  • Substance abuse to mask feelings
  • Pent up emotions
  • Difficulty concentrating or making basic decisions

How does Spiral Coaching help with compassion fatigue?

Coaching is based on self-learning, self-compassion and reflection to make adjustments in your normal patterns that support a healthier, happier you. Resilient people practice self-care, exercise regularly, eat healthy and have strong support systems. Do You?  Practicing self compassion is a way to recharge your emotional batteries. Using a journal with a coach gives you a guide for faster results

.Sign up for your free on line journal

How would you rate your stress level today? Do you have signs of compassion fatigue?

What are you willing to do about improving your life right now?

What beliefs drive your actions? Do those beliefs support a healthy lifestyle?

These are basic coaching questions that start the process of moving in a direction of creating positive changes for you.

If you don’t like where you are, you must be willing to take action before your life will change.

Take a step forward today. Contact Coach Gwen Veterinarian Services – go to your page

Click to schedule a 30 min complimentary coach call

How to lower Stress / High Blood Pressure Naturally

 

Learning to take a deep breath will lower stress and manage high blood pressure naturally. There are a few surprising things you can do that help with both stress and high blood pressure.

Stress increases your fight or flight reaction in a crisis. This is a helpful response in an emergency. The problem is living in that highly reactive state is harmful to both your physical and emotional self. Studies show that blood pressure is and stress are related. Stress can effectively raise blood pressure and managing stress with breathing can lower blood pressure. This relationship is dynamic with many other factors. What we do know is that learning to use relaxation techniques like deep breathing help both high blood pressure and stress. How can you get out of that stressful reactive state naturally?

Simply taking a deep breath is a good way to start. A focus on breathing is at the core of various relaxation techniques.

10 ways to lower your blood pressure naturally

  • Learn breathing exercises- Deep slow breathing is the oldest and best-known technique to decrease stress.

Taking 4 deep breaths in through your nose and out for a count of 5 is a method you can do at work without any special equipment. If you have the time, than imagine yourself in a relaxing place while you focus on deep breathing for 1-3 min.
Power Walk- 30- 60 minutes a day can help bring down your blood pressure numbers. Walk outside when you can, fresh air and sunshine add to the fun

Play with your pet – Playing with or petting an animal can increase levels of the stress-reducing hormone oxytocin and decrease production of the stress hormone cortisol.

Music is effective for relaxation and stress

  • Music can have a profound effect on both the emotions and the body. … Upbeat music can make you feel more optimistic and positive about life. A slower tempo can quiet your mind and relax your muscles, making you feel soothed while releasing the stress of the day.
  • Reduce salt intake- The AHA recommends limiting your sodium intake to 1,500 milligrams (mg) per day. That’s a little over half a teaspoon. 
To decrease sodium in your diet, don’t add salt to your food. One teaspoon of table salt has 2,300 mg of sodium! Use herbs and spices to add flavor food.
  • Eat a healthy diet with lots of vegetables, fruits and fiber. Eliminating foods that are high in saturated fats, such as processed foods, full-fat dairy products, and fatty meats It helps to cut back on desserts and sweetened beverages, such as soda and fruit drinks.
  • Lose the extra weight. Pay attention to your food intake, increase your activity level. All calories are not the same. Contact Gwen about the Transitions Lifestyle program.
  • Manage your stress- look at the root causes of your stress triggers
  • Get full nights sleep- Sleep allows our energy level to replenish and physical body to rest. Follow a pattern to set yourself up for sleep by avoiding technology and visual stimulation 30 minutes before your normal bedtime.

Need a free app to help the habit of deep breathing? Try Breath2Relax

Read more about exercise that helps click below:

AHA guidelines for exercise that lowers blood pressure

Contact Coach Gwen Schedule a time to talk

 

Mini Habits as Easy Steps to Healthy Habits

mini health habits

 

 

 

 

 

 

 

 

 

 

 

 

Build your healthy habits by taking one step at a time.

What is a mini habit? Some small task you choose that will help you build into automatically repeating this healthy habit daily.

Think about what you can do 5 minutes or less. The goal here is to get you in a pattern that supports your healthy habit on a daily basis. Bigger goals often fail because they are too hard to fit into your busy schedule. Derek Doepker wrote a book: The Healthy Habit Revolution. See this book for a full program on how mini habits can be developed in 21 days.

Get started on  healthy habits with easy mini steps.

The idea of a mini habit is just to get you started. Pick 1-3 healthy habits and plan on doing each of them for 1-5 min daily for 21 days. This what I liked most, the idea of just get started.

Think that is too easy? Wrong, it is a proven way to create the healthy habit that gets you started. Momentum creates motivation. So one push up every day or eating one extra carrot a day adds up to something that you will do on a routine basis.

What would 5 minutes of quiet time do for you as a way to rest your brain?

What makes this mini habit work is it is so easy to do it. You really have no excuse to avoid or not do this new healthy habit. While you might skip a 15-20 min exercise routine on a busy day, you are much less likely to skip 1-3 min of exercise.

Will 3 minutes of exercise make you more fit? Not today, but think of 3 minutes X 21 days and consider how much exercise you just added to your overall activity level.

If you have ever failed at goals or resolutions, this method of mini healthy habits is a good option for you to try.

Here are some guidelines to picking good mini habits:

  • Take your mini habit seriously- pick what you personally want to improve
  • Your habit has to require some effort, make it significant for your needs
  • Avoid the temptation to make it too long, your goal is daily success
  • Remember you can always choose to overachieve and to more each day
  • Set up accountability for your mini habit, tell people what you are doing

At the end of 21 days, you will have set up patterns that give you a solid foundation to keep building on your health. That is the proven reason small steps lead to bigger actions. The success that you have in small mini habits will lead you to expand and improve into healthy habits for life. So this year start small for bigger gains.

Contact Coach Gwen for accountability that will keep you on track.

Contact Coach Gwen for a complimentary call

 

The Habit of Completion will simplify your Life

 

The Habit of Completion

Who feels good about checking off something on your list? It seems like a small satisfaction to know you have completed a task. Yet those some acts of completion help motivate us to keep moving forward with goals, projects or just the steps of everyday life. What stops us from completing projects?

Time. Lack of time is what everyone says prevents them from getting things done. I would disagree. I have found with my clients that when drilling down how they spend time, there are things they could stop doing, give away or spend less time on. This change would then gain some valuable time for personal projects.

I challenge you to reflect on how you spend your time and look for areas that you can make a change. Consider how these three steps might help you develop a habit of completion.

 

Step One: Learn How to Say No

Practice saying no to demands on your time and energy. Only say yes to things that make the best use of your time and bring you energy.

 

Step Two: Get Rid of Clutter

Start with a small area and create a clutter free zone- on your desk and in your home. Use this area to work on projects or planning where you are not distracted by other items that might claim your attention. Clean out closets of items you do not use or do not fit and find them a home with someone else who could use these items.

 

Step Three: Chunk it Down

Take any project that is too big or overwhelming and break it down into steps. Decide what five actions you could take to start on the big project and do those. Pick a time period between 20-40 minutes and just commit to spending that amount of time on the project every week or every day.

 

The habit of completion can be improved when you focus on small steps along the way. Give yourself credit for each step, so you avoid that feeling of overwhelm that prevents you from even starting on a new project.

I am planning on spending the last few days of this year cleaning out files, clearing up loose ends and clearing out the clutter that allows me a fresh start to 2017. Need help? I won’t physically come to your office or home, but I can give you some practical ideas on how and where to start your new habits for 2017.

Swim around the Rocks

 

 

 

Habits can be helpful or they can be so automatic that we forget to reflect if we could improve or change a process to make it easier.

What makes us push through the toughest possible path because it is what we have always done? What stops us from trying a different path to see if it might be easier?

I had a dream last night. I love swimming. It feels good, improves my mood and gives my brain a rest while my body gets a great workout.

In my dream the pool was full and in each lane people were just floating in small boats taking up all the space. If I attempted to swim with the boats, I would hit my head, have to stay underwater or just get pushed around by the boats. Even when I asked nicely, the people in the boats were not willing to move for me. So my dream self decided if I wanted to swim I would have to give up on the pool and just go swim in the air.

Dreams are magic. What I discovered was how fun and easy it was to swim in the air. Why had I not tried this before?

If you find yourself pushing through obstacles, consider how you might go around them. How could you avoid the obstacles and make life easier? Is there a path or new idea you could try? Play the “what if” game. What if this might work?

What if someone else has a good idea? How could I make this process easier?

What patterns do you have that might be improved by trying something completely different? In my dream I was free to explore unheard of possibilities. In real life you will benefit by thinking as if anything were possible. Surprise yourself by taking a different path and see what you learn.

 

Make Happiness Top Priority

 

thumb_img_0793_1024What would change in your life if you decided make happiness your top priority?

Edwin Edebiri, thinks that happiness needs to be our default position and has declared himself the Chief Happiness Officer. Listen to his Ted- ex talk here. Happiness as a Default Position
He speaks to a core belief that happiness is a state you deserve to enjoy and everyone can find happiness. I agree that happiness is a state of mind that improves when you pay attention to what does make you happy. What I like about his talk is the idea that self-compassion or the ability to forgive your self is a key component to happiness.
I pulled a few ideas that appealed to me from his talk.

How to make Happiness your priority in life
1. Decide to be happy
2. Smile more and learn to laugh at yourself
3. Create a gratitude list, include what makes you happy
4. Create a list of all the things that make you unhappy and seek solutions
5. Eliminate some things that that contribute to unhappiness
6. Be active and make healthy choices for self care
7. Create a dream list and take actions towards your dreams
8. Play
Is it really that easy to become happier?

There is research that supports that idea of happiness linked to attitude and your focus on need satisfying goals. Remember that these are goals that nourish and support you, not just achievement goals.
Goals that nourish you can be long-term projects that you work on over time. Happiness comes from taking good care of your self in small ways.

What makes me happy?
I have small things that make me happy: hearing a bird sing, riding my bike instead of driving to the store, connecting with people on a summer walk, swimming and a quiet start to the day drinking tea. Consider the small things that you find pleasure in. What does make you feel good? It can be an activity or something you view or appreciate. When you pause at the end of every day and create a gratitude list, it gives you a reason to be happy. In hectic times the only thing we really can control is our attitude.

Look at the ideas above and find what fits your needs. Try one or two of them and see what happens.  Really it can be that easy to enjoy happy moments.
Need some other ways to check your happiness level? Schedule a call with Coach Gwen

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