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| Escape the Monday Madness |
March 22, 2010 |
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Quick tips to keep YOU healthy, sane, and productive all week long.
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 Greetings!
Have you ever been to a progressive dinner? Our street had one on Saturday. We went from house to house. The first house served appetizers. We then walked to the second house for salads. Had the main dish at the third house. Then, desserts here at my place (wouldn't you know... desserts at the dietitian's house!). The key, so as not to be stuffed, was to NOT eat too much at any one house.
It reminds me of the way most of us gain our excess weight - a pound a year! Do you know that works out to be just 10 extra calories each and every day. That's it! It's a good habit to get into leaving just a bite on your plate - or at least not to wipe it clean with another piece of bread. :)
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Speed Up:
Staying Alert After Lunch
Does lunch make you sleepy? Here are some proven ways to stay more alert:
- Don't skip breakfast. They call it "breakfast" for a reason. It "breaks the fast." The longer you go without eating, the more you'll tend to eat at the next meal. In addition, it helps to stabilize your blood sugar so you feel more alert. If you can't eat first thing in the morning, pack a breakfast and eat it on the road, or at the office.
- Add protein to breakfast and lunch. Proteins promote alertness. Yet, most people eat their largest portion of protein, in the form of meat, in the evening. Think about switching it around - add protein to your breakfast and lunch, instead.
- Watch the excess carbs at lunch. Of all the calorie-containing nutrients
 (proteins, carbohydrates & fats), carbohydrates are absorbed first. When you eat a high carb meal, the carbs are absorbed quickly, causing a spike in your blood sugar, followed by a quick drop...and you feel sleepy. You don't have to cut out carbs completely, just limit them to 2-4 servings (one serving is a slice of bread, half-cup of pasta, small piece of fruit, half-cup of juice, cut of milk...). | |
Slow Down:
Getting a Good Night's Sleep
Back in September we talked about lifestyle changes to help you get to sleep. But, what if you find yourself staring at the ceiling after the lights go out? Here's Dr. Jo's D.R.E.A.M formula for getting relaxed and sleepy:
- D = Deep Breathing. Start with some slow, deep breaths and focus on blowing up your "belly" (the lower part of your lungs) as you inhale. Take in full breaths and then slowly let it out. Focus on the sound of your breath.
- R = Relax. Some people start relaxing from their toes on up. I like the reverse since I tend to accumulate my stress in my face and my shoulders. So, each time you exhale, relax one part of your body. I focus on relaxing my forehead first, then my cheeks, I drop my jaw, then my shoulders....
- E = Erase. Chances are your thoughts keep you awake. As you take your deep breaths and relax, don't fight those thoughts that pop into your mind. Instead, imagine them drifting away on a cloud. Or, using a paint roller, just "paint" over them. (It helps to write down all your worries, your "to do's", etc. so that when thoughts come into your mind you can say, "It's down on paper. I won't forget, but there's nothing I can do right now.").
- A = Affirmations. It's hard to think of two things at once, so it helps to repeat a peaceful word in your mind. As I exhale, I say the word, "peace." Pick a word that helps you relax.
- M = Mental Image. If you're still awake, picture a calm, peaceful place. It could be someplace you've been or it can be imaginary. Some people choose the beach, others think of being on top of a mountain. Whatever works for you.
Sweet dreams! |
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Dr. Jo's Eat Out & Lose Weight cards
 Do you like to eat out, but need to lose weight?
No worries! You really can eat out and lose weight...and I've made it easy for you. These 30 UV coated wallet cards spell out exactly WHAT to order and HOW to order...at all different types of restaurants. You'll find lists of meals within three calorie ranges - 300-400 calories, 500-600 calories, or 700-800 calories a meal.
Check out what these TV stars have said about the cards:
"These cards are like having a royal flush. They are just what you need in hand to win at dining out." -- Ellie Krieger MS RD, Host of Healthy Appetite and Author of The Food You Crave
"...Dr. Jo's Eat Out & Lose Weight Plan cards are just so clever!" -- Dr. Felicia D. Stoler, DCN, MS, RD, FACSM (Host of TLC's show "Honey We're Killing the Kids")
And at these prices, you can afford to buy one for everyone of your friends!
Price: $11.95 for 1, $19.95 for 2 sets (plus FREE shipping)
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| Earn
$250 |
Are you looking for a speaker for an upcoming event? Or do you know an event planner who hires health-related motivational speakers?
If you connect me to someone who books me to speak, I'll pay you $250 (or a equal donation to your favorite charity)! |
| For more information about my speaking topics, please visit my website at www.drjo.com. |
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Thanks for inviting me into your life this Monday morning. Remember, before you try anything new regarding your diet and exercise routine, always check with your doctor.
If you enjoyed this newsletter, please forward it onto a friend.
Sincerely,
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