Last month I shared about my Leptin-resistance issue. I am down eight pounds by eliminating sugar, flour and processed foods from my diet. I’m actually doing fine with it but have struggled with the timing of exercise. I read some additional research on interval training, and I have been using that as my go to. I’ll keep you posted!
This month, I wanted to share how sneaky sugar is and how it finds itself into unsuspecting foods. Like for instance, did you know Rice Milk is very high in sugar? Who would have thought? I had been avoiding dairy products for over 20 years and come to find out Rice Milk is worse. Whole milk is very low in sugar. The same rings true with Greek Yogurt as it is packed with sugar. I’ve switched to whole milk, organic, no-sugar yogurt. It has zero flavor but has all the probiotics and protein I seek. I just add some high-fiber raspberries or blackberries on top.
Speaking of fruit, be careful. Fruit is very high in sugar, especially fruit drinks. When choosing fruit, look for ones that are rich in fiber to combat the sugar (like berries). I just love potatoes but they are off the charts with sugar as is corn. Even though these are natural, they spike your insulin. I’ve tried cauliflower-based products and find them an acceptable alternative. Give them a try!
I don’t like or eat peanut butter, but it is in the highest category of sugar impact. Look for leaner proteins without all the sugar like cashew butter. If anything says “low fat,” you can be assured it is high in sugar. I’ve actually been swapping out to high-fat items that have zero sugar. One doctor states fat is neutral and does not convert to stored fat whereas both protein and sugar in excess convert into body fat. Something to consider.
Oh, how I love bread, but it is high in sugar and of course, includes flour. Again, cauliflower can be an option here. If you use condiments, you are adding a ton of sugar to your diet. It is found in ketchup, mustard, mayo, salad dressing, BBQ sauce, etc. This is why we get in trouble – it is hidden is so many foods that we don’t realize how much sugar we have taken in during the day.
As I have mentioned, I am trying to reset and retrain my brain to burn fat instead of store it. Staying clear of sugar will help my body process insulin and Leptin properly. You may not have a condition like mine, but you will certainly benefit from being more aware of the sugar in your diet. Here’s to a healthier you!
My husband enjoys 4 wheeling, but as the passenger, I find it bumpy and bouncy. As the driver, he knows what is coming and can anticipate it. He is in control of the vehicle and where it goes whereas I am tossed about. Stress can be the same way. If we aren’t careful, we find ourselves in the passenger seat of our own life, being thrown about.
How does this happen? One decision at a time. You see, when you carelessly say “yes” to something without giving it full consideration, you are allowing that decision to be in charge. You may not even want to do it, but you said yes. Now you are frustrated and bitter because you really should have said no. The worst is when your wrong decision affects someone else. They thought you meant yes, but you really meant no. You either A) Cancel on them and hurt their feelings or B) Go ahead with the plans but aren’t really there in spirit…and they know it. No one wins.
The best way to combat this is to get back in the driver’s seat of your own life! This requires you to weigh out your decisions and not make them willy-nilly. I call it the Opportunity Scale. Picture a scale with one side being your decision/activity/event and the other side the cost of that decision. If you are to go out with friends tonight, the cost might be lack of sleep on a work night. Are you willing to pay that tomorrow? If the answer is yes, then great! You decided, and you just reduced your stress. But if you said yes to your friends when you were already exhausted, you won’t enjoy the time out, and it adds to your stress. Don’t be afraid to say no and remember it is how you say it that matters. You can be kind and loving and still say “no.”
I find the more stress people are under, the more they say yes to things they shouldn’t, and they say no to the very things they need to recover and rest. What recharges your batteries? Make sure you are saying yes to these things to help manage stress so that you don’t end up getting sick. Everything has a cost so weigh it out!
Here we are in October, and we are still functioning from afar. Many companies continue to implement work-from-home and utilize Zoom and the like to conduct meetings. How is that going for you? Do feel your team is engaged? Are you staying connected? Is productivity up or down?
These are important questions, and if you haven’t asked them yet, you need to…especially before moving forward. In some cases, WFH might serve the department well. In other cases, it may be negatively impacting success. Have you done a survey to hear from employees? You might be surprised to hear that some desperately want to be back in the office while others have grown accustomed to their home office. To some, WFM is too distracting and is adding more stress rather than depleting it. Each person and situation are differently, and once again, a one-size-fits-all approach will not be the answer. Take the time to get a good read on how things are going before making decisions.
This is the perfect time to have quantitative benchmarks for performance, regardless of location. As companies, we cannot lower our standards simply because our workforce is WFM. Our customers expect the same level of service.
Need help? As a business consultant, I can help conduct effective and measurable surveys and then translate that into real-time strategies. Give me a call today!
The holidays are around the corner. This is the time to start getting serious about watching what you eat so that the pounds don’t pile on. The Fitness DISCovery Journal helps you track your diet and exercise by your unique personality style. It is like a personal trainer and will keep you accountable. Get your copy now!