M&M's

Mick & Marlowe's Motivational Monday!

EASY DOES IT! COZ DIETS DON'T!

Because we are all different, our daily energy needs differ — and so should our consumption. We’d be smart to focus less on what we are eating and more on the amount.

Here are six easy tips to help you manage your intake — and, consequently, your weight.

1. In a single meal, never eat a total amount that’s larger than your fist. For now, stop worrying about proteins, carbohydrates, trans fats — counting calories or points — and pay attention to how much you’re eating. (Research indicates that using smaller plates and utensils can make a difference, too.)

2. If you splurge on a special occasion, make that the exception, rather than let it become your daily practice.

3. Eat small amounts frequently and regularly throughout the day instead of starving yourself and then bingeing at lunch (or, even worse, at the end of day).

4. Stop when you first start to feel full. The sensors in your stomach operate on a “delay” and you’re actually full about 10 minutes before you get that satiated (let alone “stuffed”) sensation.

5. Make it a practice to leave a little on the plate, rather than getting seconds or leftovers on a routine basis.

6. Avoid all-you-can-eat restaurants. When you are served a large meal, cut it in half when you start and put the extra in a take-out box so you won’t be tempted to finish it all.

Remember when it comes to your health, eating less is more and simple is best. Easy does it.


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M&M's

Mick & Marlowe's Motivational Monday!

5 WAYS TO PREVENT SEASONAL AFFECTIVE DISORDER THIS WINTER

Seasonal Affective Disorder (SAD) affects over 60% of people in the US & is most common in the northern states where the sun pulls a disappearing act for months on end. Humans experience noticeable changes in mood & behavior during the winter months; fatigue, cravings for carbohydrates & difficulty concentrating are a few symptoms of SAD that can make winter days especially depressing.

Here are 5 ways to prevent the symptoms of SAD from taking away from your day:

1. Get a sun lamp. Light therapy has been used for several decades to treat patients suffering from depression & some mood disorders. Lights that imitate the rays of sun can be especially effective at boosting your mood & keeping you alert & energetic.

2. Watch your diet. Cut back on caffeine & reduce refined sugars & white flour from your diet for a noticeable increase in energy. It might be tough to cut back on the daily coffee habit or snacking on sweets & treats throughout the day, but you'll enjoy a natural energy boost.

3. Take up walking. Even though it's tough to get up and going in the morning, get into the habit of going for a quick walk or just job on the treadmill for 15-20 minutes. The light exercise can give your mood a boost.

4. Get some air! Fresh oxygen is essential for a stable mood, so make sure you're getting outside for at least 10-15 minutes, regardless of the temperature.

5. Learn to manage stress in a healthy way. When you're feeling overwhelmed by stress and full of anxiety all day long, your energy levels will quickly reach an all time low. Take a yoga class to learn deep breathing skills so that you can release stress naturally, or take up a new hobby that gives you a chance to break out of your routine.

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