Proper Management of Job Stress Helps Make Your Day More Productive and Enjoyable


Job Stress Management

The right amount of stress is optimal.  If we don’t have some stress then we get bored. The key is to be stimulated, but not overloaded. We want to consider things that affect our stress like factors outside our control, needing more training, setting realistic expectations, or not getting recognition.

Step 1:

Identify and list your work stressors, how you feel about them and how you respond to them

Example)
I never have enough time to get everything done my boss expects of me daily.
It makes me feel like I’m not as productive as everyone else.
I work through lunch and then I start eating junk food at 3:00pm

Step 2:

Go into Brainstorming mode of how you could use your time more efficiently, minimize your time and exposure to stressful people or situations. Speak to your boss or coworkers about the challenges you are facing if your plate is too full, how you can priorities what truly needs to get done first, and are there ways to get help. Let them know if they give you 12 hours of work in an 8 hour day, we are setting ourselves up for failure on a long term basis; this isn’t a realistic pace that we can maintain. So something has to change. Game plan to change expectations, reprioritize what gets worked on, and set windows aside to work on special projects.

Put down your game plan to reorganize each stressor into more manageable daily activities so you are setting yourself up with realistic expectations and meeting them. If you have unhealthy people in your environment, minimize your time and exposure to them. Find personal interest to focus in on when you take a break. Re-evaluate your game plan and where you are with reducing your stressors. Keep coming up and testing new ideas of how to handle challenges. Learn to praise yourself for your accomplishments, as opposed to looking for them from outside sources. “Great Job, I finished that project on time. “

Always know we have choices. If you don’t like what is going on around you, choose to look at the situation differently or change it. How else can you look at your situation? What are my options?

For Example) I had a client who was a stay at home mom, played tennis and golf during the day and loved and prioritized spending time with her kids. She hated her husband and resent being with him. She would binge from 6pm when he got home until 10pm when he would go to sleep. She didn’t want to leave him, because she was concerned about how it would affect her kids.

We brainstormed, and what she decided is that she looked at her job as starting at 6pm and ending at 10pm. She looked at those 4 hours as her work time, that she was paid well and had a good daytime quality of life. She realized if she left him, she would have to work 8 hours a day and not earn nearly what she would want to to live on. So when she saw her husband each night, she would tell herself, I’m getting paid to be here.  Just like any other job, you have to put up with situations or people you may prefer not to, but because I’m getting paid to do it. I can overcome it. I’m getting paid to do it, and tomorrow I’ll be golfing and spending time with my kids. This is well worth it! When she changed her attitude, guess how her husband’s behavior responded?

How can you look at your situation differently?

How can you share your concerns with others and work together to come up with win-win solutions to workplace challenges?

Utilizing these tools will help you to see your situation differently, mitigate the stress, and have a happier more productive day.
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Stressed, Anxious, Lonely, Tired, Bored…


Picture 18I am aware that I overeat when I’m stressed, anxious, tired, lonely, bored, even happy or looking for a reward, but I can’t seem to change this frustrating pattern.



What would your life be like if you felt
good about yourself and took good
care of yourself?

You are worth taking care of.
Just think how your emotions
affect the people around you
and the things that you need to
accomplish each day. Every area of
your life will improve if your internal
stability and self esteem improves.

As you feel better about yourself, you are now in a position to
make permanent lifestyle changes and lose the excess
weight naturally.

-Andrea Crouch

I am very happy with my results from the program; I feel like my entire attitude towards food and my health has changed. Thanks Andrea for being an incredible counselor and for helping me to take control of my eating and my life.

-Patrice

Power Up Your Diet.


Screen shot 2009-09-24 at 4.39.47 PMAt The Hungry Heart, we know how difficult it can be to keep from emotionally overeating.  Yo-Yo Dieting is another common practice we see amongst our clients.  We find that it helps to have as many tips in our back pocket as possible to keep our diet on track.  Here are 5 suprising superfoods that will keep you on the right track!

When the experts want to get leaner, stronger, and healthier, they reach for these 10 surprising healthy food superstars. Meet your new mealtime secret weapons.

Tomato Salsa

This low-cal staple pumps up the flavor of everything from chicken breasts to scrambled eggs. “It’s jam-packed with antioxidants, including lycopene, which may reduce the risk of some cancers, and beta-carotene, which may help fight heart disease,” says Joan Salge Blake, RD, an associate clinical professor of nutrition at Boston University.

Eat It Up: Beta-carotene and lycopene are more easily absorbed by the body when consumed with a bit of healthy fat, so add some chopped avocado to your salsa-topped chicken. Or add salsa to Low Sodium V8 for extra fiber.

Nutrition facts per 2 tablespoons: 9 calories, 0g protein, 2g carbohydrate, 0g fat (0g saturated), 0.5g fiber

Whole Wheat Pitas

Give your usual turkey sandwich a healthy upgrade by swapping the bread for a whole wheat pita pocket. If you put veggies in your sandwich, it’s usually a few lettuce leaves and a slice of tomato or else the bread falls apart. “But with a pita, you can stuff it full of vegetables and still get a healthy dose of whole grains,” says Dawn Jackson Blatner, RD, a FITNESS advisory board member and author of The Flexitarian Diet. Just be sure to check the ingredients list: “enriched wheat flour” means the pita is an imposter. Look for the words “whole wheat.”

Eat It Up: Go Greek by filling your pita with feta, hummus, diced cucumbers and tomatoes, arugula, and black olives. Or put a Mexican spin on your sandwich by adding low-fat refried beans, salsa, avocado, and chopped romaine lettuce. Rather have a snack? Make pita chips. Cut a pita into triangles, drizzle with olive oil, add a pinch of salt, and bake in the oven at 400 degrees for 10 minutes, or until crispy.

Nutrition facts per 1 large pita: 170 calories, 6g protein, 35g carbohydrate, 2g fat (0g saturated), 5g fiber

Popcorn

“Because it’s super-low in calories, popcorn is the perfect food for those times when you don’t want to worry about portion size,” says Sharon Richter, RD, a nutritionist in New York City. And it’s loaded with fiber, which is crucial for staying slim. In fact, people who maintain a healthy weight consume an average of 33 percent more fiber daily than those who are overweight, according to research.

Eat It Up: Save calories (and money) by getting a basic air popper. One we like: Orville Redenbacher’s Gourmet Hot Air Popper by Presto ($25, bedbathandbeyond.com). Pop the kernels with a bit of salt and toss with nuts and raisins for a tasty trail mix.

Nutrition facts per 1 cup air-popped: 31 calories, 1g protein, 6g carbohydrate, 0g fat, (0g saturated), 1g fiber

Oranges

Apples get all the glory, but oranges are the unsung heroes of fresh fruit, says Susan Kraus, RD, a clinical dietitian at Hackensack University Medical Center in New Jersey. “They’re very low in calories and a good source of potassium, fiber, and folate,” Kraus says. Not to mention that a large orange has a day’s worth of immunity-boosting vitamin C.

Eat It Up: Add orange slices to a spinach salad topped with goat cheese, chopped nuts, and some slivered red onion. Or blend 1/2 orange, 1 cup yogurt, and 1/2 cup frozen blueberries for a delicious, nutritious smoothie.

Nutrition facts per large orange: 86 calories, 2g protein, 22g carbohydrate, 0g fat (0g saturated), 4g fiber

Plain Yogurt

“Yogurt contains the perfect ratio of carbohydrates, protein, and fat — the carbs give you instant energy, while the protein and fat are released more slowly, keeping you full longer,” Kraus says. In a recent study, dieters who consumed three 6-ounce servings of yogurt a day lost 61 percent more body fat overall than those who didn’t eat yogurt. The researchers believe that the calcium in dairy increases the activity of enzymes that break down fat cells. Look for yogurts that have at least 20 percent of the RDA.

Eat It Up: Mix plain yogurt with a teaspoon of cinnamon or top it with berries for an easy, low-sugar snack. Or use plain Greek yogurt for an extra protein boost in recipes that call for mayo or sour cream, like tuna salad, veggie dip, or salad dressings.

Nutrition facts per cup: 137 calories, 14g protein, 19g carbohydrate, 0g fat (0g saturated), 0g fiber

Eat Before You Overeat.


Eat Before You Overeat.

Eat Before You Overeat.

Stopping yourself from grazing the second you get home is as easy as one, two, three.

1. Find a diversion. Wait 15 minutes between coming home and eating something. (Or wait even longer.) Check blogs, log on to Facebook—do something relaxing that will break the connection that makes you think you need to snack the second you get home.

2. Have one small snack—while you’re sitting down. No standing at the counter shoveling food into your gullet. Try:
An apple, which has a low-glycemic index—meaning its natural sugars and fiber are digested slowly, making you feel satisfied longer. If an apple alone is too dull, add a one-ounce piece of reduced-fat cheese.
Carrot sticks or a bowl of berries.
A pickle (or a small bowl of cornichons) if you want something salty.
Pepitas (toasted pumpkin seeds). About 90 seeds (1/4 cup) are just 150 calories.

3. Be prepared to prepare dinner. To keep from picking and tasting your way through cooking, chew a piece of gum or suck on a cough drop to kill the flavor of anything you’re tempted to nibble.

Avoid Stress Eating.


Picture 25There is an empty pretzel bag on your desk, and all clues—looming deadline, lack of sleep, a cranky boss—point to you; even if you don’t actually have any recollection of eating a full bag of Rold Golds. “Stress eating is completely unconscious,” says New York City nutritionist Lauren Slayton, founder of foodtrainers.net. You just keep putting something in your mouth and chewing and hoping for calm and comfort. To avoid wood-chipping through an entire sleeve of Oreos, you have to recognize your triggers and find replacement activities, says Susan Roberts, a professor of nutrition and psychology at Tufts University. “Drinking a cup of sweetened hot tea works for some people. Simply brushing your teeth works for others.” New York City diet expert Stephen Gullo points out that it’s possible to feed your stress with healthful snacks such as broccoli dipped in nonfat Greek yogurt with a few teaspoons of onion soup mix. Slayton says to “make a rule that when you eat, you focus on the eating,” and not, say, on your email inbox. It also helps to write down everything that you eat.

Lauren’s Story…Emotional Overeating.


Picture 9Lauren’s Story

I created the program because I had struggled with my own issues of compulsive overeating, binging, and yoyo dieting. I went through periods of my life where I would exercise excessively and attempt to starve myself to lose excess body fat that I had gained from my binge eating.

Although I had periods of time I could get my eating under control, it wasn’t long before something would set me off and I was eating out of control again.

This battle destroyed the quality of my life, inner peace, and self esteem. I spent years gaining and losing weight while I tried every diet, club, group, doctor, therapy, and book available. It took me years of work and self study to overcome my problems with food, BUT I DID IT!

Taking Control

After 10 years of not needing food to deal with my life, maintaining my weight, exercising regularly, and approaching food in a healthy manner, I realized how fortunate I was to be free of this painful cycle that had once ruled my life. I decided if I could break out of this pattern, then others could too.

I spent 2 1/2 years putting the program together, pulling from all the different resources and tools that allowed me to be successful and live a healthy balanced life. I now live life the way I was meant to. I enjoy each day as it comes, work through my emotions without eating to block them, and take care of myself without using food to do it.

I started working with clients in Laguna Niguel, California and was amazed at the results I was able to see consistently. By giving clients the tools to create permanent life style changes, and working through resistance and self sabotaging behavior, clients would feel better about themselves, take better care of themselves and lose weight naturally and permanently.

I have shared this process with other counselors that have struggled and worked through their issues with food that are located in Irvine, California San Diego, California, Del Mar California, Castlerock, Colorado, Sarasota, Florida, St. Petersburg, Florida, Wappingers Falls, New York. Providence, Rhode Island, Brentwood, Tennessee, Virginia Beach, Virginia, Newport News, Virginia, and Bellevue, Washington.

We have put together an entire process to help others in an efficient and effective manner to get the results they are looking for. If we can do it, so can you!

Sincerely,

Lauren Grant
Founder, The Hungry Heart
Certified Clinical Hypnotherapist
Nutritional Counselor
Email: questions@HungryHeart.org

Hypnosis…What is it???


Hypnosis

Hypnosis

Are you familiar with Hypnosis?

Some of us think of hypnosis and we imagine stage shows where an individual is standing on a chair acting silly or quacking like a duck. We may say to ourselves, “Oh, my goodness, I would never want someone to have control over my mind like that.”Actually, all hypnosis is self-hypnosis, which means that the client has complete control over their experience.

Remember, those at stage shows are there for entertainment purposes and when given the suggestion to “quack like a duck,” would probably do so in their own living room as well. No one can ever make us say or do anything out side of our value or belief system when we are in hypnosis.

So what exactly is Hypnosis?

Hypnosis is an “awake” state, where the physical body is relaxed, yet the mind is mentally alert. When the conscious mind is relaxed or at bay, the subconscious mind becomes open to suggestion. Hypnosis is similar to guided visualization, and allows us to become greatly absorbed in the experience and sensations of our ideas and imagination. If we can perceive it, we can achieve it.

For help with emotional overeating, contact us at The Hungry Heart.