With the holidays rapidly approaching, I thought I should talk about carbohydrates once again. Carbs get a bad rap, especially with the hype around the Keto Diet. If you haven’t already discovered, Keto is very dangerous! Yes, you will lose weight but at the expense of your organs, and the weight WILL come back on. I’ve said it a hundred times but will say it again: If a “diet” ever really worked, we wouldn’t need the next, latest, greatest one…and we’d all be a size 2!
Anyway, our bodies need carbs to function. They are what create energy. It’s the type of carbs we eat that can get us in trouble. All carbs are not equal, and all carbs are not bad for you. The key is to choose the most nutritious kinds of carbs like cauliflower. I love the riced version! Other excellent options are sweet potatoes, berries, hummus, and black rice.
Processed carbs (aka sugar-based, chem food) are stripped of nutrients and contain very little (if any) fiber. Because of this, they are absorbed quickly. This spikes our insulin and wreaks havoc on us. In contrast, the complex carbs (fruits and vegetables) are full of fiber and take longer to digest. This provides a steadier stream of blood sugar for our body to utilize. When we eat too many carbs, our body stores the excess as fat. If the majority of our carbs are coming from sweets, pastas, crackers, and soda, we are getting all the negatives and none of the positives.
If you don’t want to gain a bunch of weight during the holidays, snack on real food that will fill you up. You won’t eat as much junk, and you will actually be happier because good carbs produce more serotonin. Healthy carbs help restore our cells to prevent aging and illness. Now that’s a gift worth giving yourself!
October is Breast Cancer Awareness Month. If you haven’t been affected by it in some way, considered yourself fortunate. Know anyone with it? Pray for them! It’s a battle that more than 1.7 million people (both men and women) face each year.
I personally have always believed in the power of movement and staying active during illness. As most of you know, I have fought Lyme disease and auto immune issues. I attribute much of my success to my fitness level. I wasn’t surprised, then, to read how research is showing how exercise helps people fight and recover from cancer. In a 2019 study by Schmitz (printed in American Fitness – Summer 2019), they found the following benefits of exercise for cancer patients:
- Higher quality of life
- Improved functional ability (everyday tasks)
- Better balance
- Weight management
- Reduced risk of osteoporosis
- Lowered stress levels
- Less fatigue
- And more…
Cancer patients must work under the supervisor or their doctor and watch the intensity of their workouts, but they will reap huge health benefits from sticking to some form of exercise. If you don’t have cancer, keep exercising because 42 percent of them can be prevented by a healthy lifestyle.
Twenty years ago, cellular phones were big, expensive, and limited to making calls. Nowadays, people can run their entire business with their smart phone. Just because they are smart doesn’t mean we have to act dumb, though. Communication etiquette still applies, and I feel we have lost the ability to actually listen to one another.
As a corporate trainer, I would say the number one issue companies face is poor communication. It causes costly mistakes, leads to misunderstandings and hurt feelings, and waste everyone’s time. If we simply slow down and follow some basics, we can improve communication, reduce conflicts, and be more effective in our roles.
First and foremost, stop multi-tasking! Listening takes work and requires our full attention. Make listening to your co-worker your top priority at the moment and put down all technology. Next, maintain eye contact and display welcoming body language. Avoid rolling your eyes, folding your arms (unless you are genuinely cold), or turning away. What you aren’t saying is sending off a message. Make it one of teamwork.
You can show your interest in the conversation by asking questions, mirroring back what was said, and saying, “Yes, I see.” In a quick-fix-society, we have a tendency to jump right to corrective action. Take a step back to ensure you truly “heard” what was said then build a bridge to solutions together.
If you find yourself interrupting and frustrating those around you, practice keeping your mouth shut and your ears wide open.
My Leveraging Your Communication Style! book helps you discover your own unique way of communicating and then shows you how to identify the style of others so that you can improve your relationships both at home and at the office.