by Tom Morgan | Feb 6, 2021 | Health
If you’re trying to lose weight, you may want to stop eating in front of the TV at night. A recent study presented at the European and International Conference on Obesity adds to the growing evidence that when you eat can matter almost as much as what you eat.
Researchers found that the average adult consumes nearly 40% of their daily calories after 6 pm, and hunger typically peaks at about 8 pm. Unfortunately, that’s long after you’ve probably completed most of your usual physical activities.
Late night meals and snacks also tend to involve less nutritious food choices. You’re more likely to open a bag of chips than to toss a green salad.
That means you’re likely to go to bed with elevated blood sugar, which leads to storing more calories as body fat and increasing your risk of diabetes. Plus, digesting heavy meals can disrupt your sleep, causing an increase in appetite hormones and more weight gain.
Breaking the cycle will help you to eat healthier and slim down.
Try these suggestions for changing your eating schedule to one that supports your health.
How to Eat More of Your Daily Calories During the Earlier Parts of the Day:
1. Change your bedtime. Do you skip breakfast because you run out of time? Go to bed earlier so you can avoid the rush and wake up feeling refreshed.
2. Drink water. You lose about one liter of water due to breathing and perspiring each night. Rehydrating will make you feel more alert and stimulate your appetite.
3. Go outside. Morning light gives you energy too. Make breakfast more appealing by working out outdoors first and eating on your balcony.
4. Choose delicious foods. If you think cereal and milk is boring, try less conventional options. Eat grilled fish or black bean soup for the first meal of the day.
5. Make it convenient. A nutritious breakfast can be simple. Heat up leftovers from last night’s dinner. Prepare the ingredients for a smoothie the night before and store it in your refrigerator.
6. Stop for lunch. You’ll be more productive if you leave your desk for lunch. Pack a balanced meal you can bring with you. Browse online to find nearby restaurants with healthy takeout menus.
7. Carry snacks. Keep a cooler in your car filled with healthy treats. Put them in your desk drawer too. Smart choices include nuts, string cheese, high protein cereals, and cut vegetables.
How to Cut Back on Late Day Calories:
1. Plan your menu. Decide what you’re going to eat in advance. That way you’ll be less likely to accidentally binge on pizza or a whole pint of ice cream.
2. Cook at home. Making your own meals lets you control the ingredients. Restaurant fare usually has more fat, salt, and sugar.
3. Limit portions. Serve meals on individual plates instead of family style bowls that encourage additional helpings. Buy single-serving snacks or take out 2 cookies instead of bringing the whole bag into the TV room.
4. Leave the table. Lingering around the dinner table may extend your eating time. Go to another room or clear away the dishes if you want to talk.
5. Focus on protein. Your body uses protein more effectively if you spread it out throughout the day instead of eating most of it at dinner. For evening snacks, a little protein will help you to feel full and stabilize your blood sugar.
6. Brush your teeth. Try to stop eating at least 2 hours before bed. Brushing your teeth may remind you that the kitchen is closed until morning.
Knowing when to eat can make losing weight and eating a nutritious diet easier. Enjoy a hearty breakfast and lunch and lighten up on dinner and evening snacks with these strategies.
by Tom Morgan | Feb 6, 2021 | Relationships
So, you’ve been working in the same position for over a year and no one has said anything to you about a promotion or increase in pay. There could be many reasons for a company not giving you a promotion or a raise and some of them are valid, such as a downturn in the profits of the company or even your own job performance.
However, not all companies are suffering downturns. If your company is thriving but you still haven’t gotten a raise, there are many things you can do to get noticed – in a good way – by your company superiors and move the promotion process along.
These strategies can help you to move up the ladder:
1. Be vocal. Discussing your concerns with your boss is important and they will value your word, just as they value your work.
● Offer realistic and effective solutions to your concerns.
● Discuss your thoughts on things that you can do to bring value to the company.
2. Be on time. Being late could lead your boss to believe that you’re a slacker who doesn’t value your job, even if you have a valid excuse. Show up a bit early, instead, and use this time to get to know your coworkers better and prepare for the day’s tasks.
3. Be a team player. Employees are more likely to move up faster in a company if a supervisor can see that they work well as a team. If you’re an isolated worker, ensure that your boss sees that you are making an effort to communicate and work effectively with others.
● Do your part for team projects to help make them successful. Offer to lend a hand to a coworker who may be struggling.
● Be willing to share the victories with others. Helping the team look good also helps you to look good.
4. Continue learning. Employers value higher education. Sometimes you might deserve a raise, but your current level of education doesn’t assure the company that you are worth more pay. Continue your education with online learning or night school and show your company that you are willing to be worth the raise.
● Along with additional knowledge, you can learn many new skills as well as hone the skills you already have.
● Picking up additional degrees or certificates for skills that can help your company will impress your bosses and could be a turning point for your career.
5. Have a meeting with your boss to discuss your job performance. Find out where your boss thinks you can improve and make a concrete plan to ensure that it happens. Openly discuss the prospect of a raise.
6. Check open jobs. If your boss isn’t willing to provide a raise even though you deserve the money, it could be time to move on. Continue to look at open jobs as they become available.
Following these tips will help you to move forward – not only in your bank account – but also in your career. They will increase your worth as an employee and make you a valuable asset to your company.
by Tom Morgan | Feb 6, 2021 | Daily Affirmation
Staying connected makes me happier and healthier.
I enjoy fun times. My friends remind me to laugh and play on a regular basis. I block out time in my calendar for movie nights and CrossFit classes. I schedule weekly tennis matches and ice cream socials.
I engage in deep conversations. I discuss sensitive subjects and big ideas. Talking helps me to see situations from a different perspective and clarify my thinking.
I deal with stress. I turn to my friends when I have an argument with my boss, or my car breaks down. They cheer me up for free.
I share support. My friends and I stand by each other through difficult times. I rely on them for pep talks and practical assistance.
I pursue my goals. I tell my friends about my dreams and ambitions. They help me to make concrete plans and stay on track. I feel more accountable and motivated when I have an audience rooting for me.
I learn about myself. My friends give me constructive feedback. They help me to understand my strengths and the areas where I need to grow.
I feel appreciated and secure. Knowing that my friends are on my side gives me confidence and hope.
Today, I let my friends know how much they mean to me. Their love and support help me to navigate difficult times and celebrate happy occasions. I cultivate our connections by communicating openly and giving generously.
Self-Reflection Questions:
1. If I was going to be stranded on a desert island with one friend, who would I choose?
2. How do I resolve conflicts with my friends?
3. What qualities do I look for in a close friend?
