Tag Archives: wellness

Firing Pig Out Diet, Employing Wellness

Happy December! After our recent Thanksgiving gorge, we’re facing yet more holiday season. And some of us still face unemployment. Can you have wellness on a budget?   — BadWitch

Readers Are Spellbound & Perplexed…

Dear GWBW — My pigout days are over. How do you stay healthy while you’re unemployed? Doesn’t good food like organic everything cost more? When I’m stressed out I want to eat, not cook! What are my alternatives? Oh I’m a diabetic too.  — Starving for Wellness

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Dear Starving for Wellness,

Let’s clear up a basic definition faux pas. “Diet” does not mean what you eat when you’re trying to lose weight, it is what and how you eat habitually. Therefore, we can all — regardless of employment and health status — have healthier diets and more wellness any time we choose to. Firstly, if you have special needs such as diabetes or food allergies, find out from your doctor what you need to have and avoid in your diet to maintain health. These can easily be inserted into your overall better food choices.

Here I go again: I am a proponent of the middle way, all things in moderation. I believe you can and should have whatever life has to offer you in balanced measure. Another key to moderation is to know yourself, including your addictions or unhealthy (mental or physical) inclinations, in which case you will most likely have to avoid those items in total to achieve and maintain your balance.

Basics to a healthy diet: there is a good rule of 80% veggies and 20% other. I don’t do this, but I do enjoy quick tips and short cuts. Mine is about portions; eat portions that are your fist size and make sure at least one of those is a veg per meal, 5 veggie servings a day is recommended. Avoid white foods: bread, processed sugar, chips or crackers — they can make you hyperglycemic (including diabetic or weight gain). Eating six (6) smaller meals during the day helps control weight by helping the body know it is not being starved (of nutrients). I shoot for four (4) a day and try to rotate in smoothies and fruits and veggies in where I otherwise might not at a larger meal. Pre-pack (protein) cheese, nuts and/or a hardboiled egg; carrots, broccoli florettes, and self-packaged fruits like apples, bananas and grapes work best for lazy-booties like me.

Know yourself and find what works for you, then work it.

Bon appetite and health all year,

BadWitch

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Dear Starving for Wellness,

Eating well doesn’t have to cost a fortune. But FYI, spending a little more at checkout could save you thousands in medical bills. As a diabetic you know the array of medical issues that can stem from not eating right—from neuropathy to death.

First, know that the vogue value of organics has risen greatly over the years and fresh, organic fruits and vegetables can be found from Target to Safeway. My favored shopping spot is Trader Joe’s. You can find frozen and fresh meals and snacks that are made from whole grains and packed with vitamins. There are even “healthy” versions of Cheetos and other favorite snacks that actually taste good. Although, there are some great snacks that are good for you and taste great—like Teriyaki Turkey Jerky.

Don’t think that you have to pay absurd Whole Foods prices for good organic foods. At Trader Joe’s, a dozen Omega 3 enriched eggs are $2.39, at Whole Foods the same eggs basically $4. Safeway Organics brand offers some good values on packaged foods at about half the price of Whole Food’s O brand.

The truth is if you care about your health and your loved ones, you’ll make the investment in yourself. This starts on a most fundamental level with how you feed yourself. McDonald’s isn’t going to make you healthy. It will make you fat with bad skin, high blood pressure and aggravated diabetes. Cheetos, Doritos and potato chips will do the same.

Believe it or not it’s easy to make a healthy meal. A tortilla, some beans, grilled meat and salsa and you’ve got a yummy low carb, high protein snack. Stevia used instead of sugar and no calorie sweeteners can actually help your blood sugar numbers. Roast a sweet potato in the oven for a delicious side dish packed with vitamins. Make a few important choices in the foods you pick to improve health and your mood—without sending your budget over the deep end.

Happy Eating,

GoodWitch

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Juicy Relationship Coaching for Leaders and Individuals.

Mondays money, work, purpose dilemmas. Thursdays family, relationships, love dramedy. Send your brewing questions on how to thrive—not just survive— modern life to: coaching@stillsitting.net.

© 2009-2017 ManifestGroup. All rights reserved.

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More Wellness, Less Health Problems

You want to be healthy and know that wellness is prevention and prevention is, as they say, worth a pound of cure. How to maintain wellbeing in a culture that values OT and fast food?? — BadWitch

Readers Are Spellbound & Perplexed…

Dear GWBW — You talk about taking care of yourself first in your stress management program (which no offense I was really suspicious, it’s actually good!). After finally getting over some health problems the last couple years, I’m a firm believer.  So what do you do if you work at a company that doesn’t value employee “wellness” and only those who slave their lives in OT away to get ahead? I’ve been here since college and want to get past middle management, but the older I get, the less I’m willing to compromise my healthy and wellbeing. — Squeezed in the Middle

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Dear Squeezed in the Middle,

Wow, a classic yet throwback question, Squeezed. It’s a flavor of the perennial “I need experience to get experience.” You need to have wellness before you can have true health…and you need your job, too. I have a lot of hope for you to do the right thing — by you. Really examine what’s important to you (items from paying the bills consistently to feeding your body and soul properly) in life, what you stand for and what your values are, and you will do the right thing as far as your job, current and future ones, are concerned.

As for wellness, if you indeed completed our de-stress program (which I view far more as a self-mastery tool), aside from learning how many ways stress is a real life killer, you know that self-care is tied to self-esteem, wellness tied to your overall wellbeing, also tied to your self-esteem — a full circle. Squeezed, as your past illness showed you only too well, integrating wellness as a lifestyle is not to compartmentalize your (singular) life into “work” and “home” and not about squeezing in time to be well, but about Being well in small and large ways throughout your one and only life in  balanced and sustainable ways. And we like to keep the practice of all of that simple. Just takes practice.

Keep your eye on the prize (you),

BadWitch

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Dear Squeezed in the Middle,

It sounds like you already know what your options are. You can 1) sacrifice your health and mental stability by playing the role of stressed out, over-worked unbalanced employee and move ahead, 2) continue to do good consistent work, take care of yourself and remain in middle management trying to educate the higher ups on the importance of self-care and stress management for improved employee morale and attendance, or c) continue to work in a balanced way while researching your options for finding your next wrung of the ladder in a new work environment.

The question is: how long are you in for?

Option number 1 requires subjugating your own sense of self-worth so that someone else will value your contribution. If the higher ups cannot appreciate a solid and consistent employee who understands work life balance, than perhaps this is not the right work environment for you. After all, you should not be forced into some co-dependent agreement that will set your personal development further back to hopefully move your career forward. Of course, if the stress makes you sick with blood pressure, diabetes, heart disease or any other host of issues, you probably won’t get that promotion because then you’ll be blamed for missing work for doctor appointment and sick time.

Do what is right for you. Live a balanced life that allows for a personal life, while being a responsible employee—while spending some personal time looking for a company that respects your need to have a life. Take this time to get your resume straight. Take some development classes in your field, which will allow you to meet others in your field and find out about their company policies.

You seem to be on the course to deciding on the best course of action for you. Just remember in your decision-making process that your health and wellness MUST come first, because (please excuse the cliché, but it’s so true) without your health, what have you got and how much can you enjoy it?

Peace be the journey,

GoodWitch

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Juicy Relationship Coaching for Leaders and Individuals.

Mondays money, work, purpose dilemmas. Thursdays family, relationships, love dramedy. Send your brewing questions on how to thrive—not just survive— modern life to: coaching@stillsitting.net.

© 2009-2017 ManifestGroup. All rights reserved.

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