Woman eating burger

Taming Your Fast Food Craving

Are you a fast food junkie? Do you religiously monitor news reports and commercial advertisements to hear the latest concoction your favorite fast food restaurant has on offer? Were you the first to try the Taco Bell Naked Fried Chicken Chalupa? Do you regularly challenge your new friends to Doritos Loaded eating contest? Are you willing to travel several miles out of your way to the nearest Weinerschnitzel to eat “Pastrami with your Mommy?” If so, have you read the nutritional information on that stuff?

Fast food can be hard to resist. After all, how can you compete with companies willing to spend millions of dollars on discovering the right level of crunch in a potato chip? But there are ways to fight back. Read on to find out how you can tame your fast food craving.

Why We Crave

Vanishing Food Density
Cheetos are a classic example of a food with vanishing caloric density. It melts in for mouth quickly, before your brain realizes there are calories in it. The result? Your brain thinks you’re not eating as much as you are and you overeat.

Sensory Response
The brain craves variety. The more familiar the brain becomes with a food, the less pleasure it will derive from it. Fast foods are designed to provide enough taste to remain interesting without dulling the sensory response. This is why many fast foods are covered with sauces and glazes.

Memories
When you eat something you like, the pleasurable response is registered in your brain, creating a trigger. Every time you see or even think about that food, memories and responses can cause cravings, and even physical responses, like salivation.

How To Fight Back

Woman with healthy groceries

Rules and Strategies
Research has shown that the less junk food you eat, the less you will crave it. Your first step in fighting your fast food craving is by cutting down on processed and packaged food.

Try using the “outer ring” strategy at the grocery store. If you aim to purchase foods on the outer ring of the store, you will generally be selecting from whole foods like meats, eggs and produce.

Also, try and follow the “five ingredient rule” and avoid buying foods with more than five ingredients, which are more likely to contain empty calories.

Choose From a Wide Variety of Foods
The brain needs novelty to remain stimulated. If your craving the crunch of a Nacho, you may not be able to replicate the taste, but you may be able to get a similar sensation by dipping a celery stick in hummus. Try and get creative with food textures and flavors to keep things interesting.

Learn To Cope with Stress
Stress causes the brain to release chemicals, like opiates and neuropeptide, Y that trigger mechanisms similar to those you get from sugar and fat. Learn to handle stressful situations without reaching for junk food. Try a simple breathing exercise or quick meditation. Exercise and activity are also great stress relievers and can provide distractions from food cravings.

If you have a mild fast food obsession, how do you control your cravings? Let us know how you managed to avoid the lure of the Bacon Cheese.

Flat lay of laptop and plant

Improve Your Health With A Nice Office Plant

If you have seen “Little Shop Of Horrors” you may not be so enthusiastic about the idea of owning a plant. After all, the idea of a human blood- sucking Venus Flytrap with a mind of its own is not exactly the most encouraging image for the novice horticulturist. However, if you are not yet scarred for life by the image of your small table plant coming to life and crooning, “Feed me Seymour” in a funky baritone, you may not be completely adverse to the idea of becoming a parent to a beautiful bouncing office plant. And, if so, you may be among the fortunate individuals that can reap the health benefits of having such a plant on your office desk. Here are some of the reasons you should make your workplace a little greener.

Plants Improve Air Quality
Studies have shown plants can play an important role in improving indoor air quality. In 1973, environmental scientists found the swamp plants could actually eliminate Agent Orange from water samples and volatile organic compounds from the air. Additional research suggests that people recover from illnesses faster when surrounded by greenery.Plants Reduce Stress

Plants Reduce Stress
A State University Study at Surrey University in the UK confirmed beliefs that office plants can reduce stress. Participants in the study were asked to take a difficult exam. Half the participants did so in a plant-filled room, while the other half did not. Measurements taken afterward proved that the presence of plants eased stress for participants and that subjects recovered more quickly from stress in a plant-filled environment.

Woman holding plant

Plants Increase Productivity
With the reduction of stress comes the increase of productivity, research has found. A study published in the “Journal of Environmental Horticulture asked a group of workers to perform a simple task on a computer in a room filled with plants, while another group was asked to perform the same task in a plant- less room. Results showed a 12% increase in productivity in the workers who accomplished the task in the presence of plants. These workers also reported feeling 10% more attentive after completing the task than those tested without the horticulture.

Plants Make A Room More Comfortable
Although a thirty to sixty percent humidity is the range recommended for human health and comfort, many offices come up short of these numbers, especially during the winter and summer. Low humidity can lead to conditions increasing fatigue and respiratory discomfort. Findings by Washington Star University show that humidity rises significantly when plants are added to the environment, with one study demonstrating plants’ abilities to bring a room to the ideal range of comfort.

Plants Make You More Aware of the Environment
There’s nothing like a plant on your desk to keep you thinking about your eco-consciousness. Tending to a plant every day is a great reminder of how important it is to care about the earth. Let the shrubbery turn your thoughts to how you can add a few more eco-conscious habits to your workday, such as reducing paper and employing reusable products.

How has a plant added to your earth friendliness? Let us know why you keep a plant in your office for your mental and physical health.

Woman having a bath

Adult Bath Time Is Good For Stress

“The boss! The baby! The dog! That does it! Calgon! Take me away!” You may remember the classic 1970’s Calgon commercials. A woman comes home, the image of her angry cigar -smoking boss still fresh in her mind, her crying child and barking dog, still taunting her memory. It all melds into a spinning wheel of confusion; the woman throws up her hands in frustration.The scene changes. The same woman in a bath filled with Calgon bath bubbles. The soothing voiceover encouraging her to lose herself in luxury. The stress formerly seen in the woman’s face replaced by a blissful expression. She has found her escape.

For years, bath times have been viewed as a source of stress relief. The warm water, the soothing scent, all calling up a sense of comfort and intense relaxation. Are you more than ready to make your bath time into a tranquil escape from insanity? Here’s all you need to know about perfecting your adult bathing experience.

Set the Mood
You know lighting is a very important part of atmosphere. Ditch those regular wall lights and get experimental. Try some old fashioned candles or tea lights which you can strategically place all around your bathroom; just keep them away from the towels!

Crank Some Tunes
Music is a crucial element when it comes to relaxation, just make sure it’s something you like. You can get sassy with Beyonce or Adele, or go more traditional with some classical movement. If heavy metal is more your thing, just make sure you don’t rock all the water out of your bath!

Snacks
You can’t relax if your hungry and you sure don’t want to leave the bath to search through your kitchen, so make sure to have some of your favorite snacks on hand, just make sure your chips don’t end up floating next to your rubber ducky!

Temperature
The optimal temperature is an absolute must if you want to achieve bath time nirvana. 33.3 degrees celsius is the recommended water temperature; it should not exceed 38.3, which will be too hot and may leave you feeling drowsy.

Woman with red wine in bath

Red Wine
Red, red wine, it makes you feel so fine. Not only might you want to sip while you soak, but you may want to actually mix the wine with the bath water. It will not only smell great, but it will treat your skin to some beneficial antioxidant action.

Don’t Dehydrate
Just because you’re soaking in water, it doesn’t mean you are safe from dehydration. You might be surprised at the amount of perspiration a body can produce in a hot bath. Have a cool glass of water on hand and it may be useful to keep a flannel and jug of water close by so you can make yourself a cold compress if you start to feel sweaty.

Face Mask
While you’re pampering, why not apply a face mask? It will nourish and cleanse the skin on your face while the bath does the same to the skin on your body.

Self Massage
While your muscles are relaxing, you might as well address the problem spots. You can use a water proof ball resting it against a solid surface, while exerting pressure on it evenly. The water will help to control the degree of intensity you apply.

Bath Oils
The type of bath oils you chose may effect the type of benefits your bath can give. Lavender oil is known to encourage sleep and sandalwood oil can help relieve anxiety. Just add about ten drops when the bath is half full to allow even distribution and a sufficient amount of scent.

Support Your Head
The last thing you want is a stiff neck when you’re trying to relax. Fold up a couple of towel for a makeshift pillow.

How do you like your bathing experience? Do you have some anti-stress tips for us? We’d love to know!

Woman enjoying meal at a cafe

Stress Free Ways To Cut Calories

You know something is big when it gets its own nickname. When Jennifer Lopez became JLo, it was Illuminati confirmed. When Ben and Jennifer united to form Bennifer, the star power was undeniable, and when hunger joined anger to make hanger, you know it wasn’t just a figment of the imagination. Hanger is real. It even has its own meme.

Why do we get hangry? As time passes after you eat, your blood glucose level starts to drop and, if it falls fast enough, your brain perceives it as a life-threatening emergency. Hence the reason you flipped over your desk at work after you were told your lunch hour would be a bit late. So what do you do when you’re trying to cut calories, but want to maintain your cool while doing it? Relax, there are some stress-free ways to diet.

Guilt
If you find yourself going on a major guilt trip every time you sneak that extra cookie, you may have unrealistic goals. If your diet involves cutting your favorite food completely out of your menu or losing 5 pounds a month, you’ve set the bar too high and are giving yourself a greater chance of failure. Clinical psychologist Marlene Schwartz, PhD advises dieters to go easy on themselves. Focus on small goals that will increase your chance of success, like taking a walk during lunch time. According to Schwartz, “Research shows that the more you believe you can lose weight the more likely you are to actually do it.”

Stressed businesswoman

Stress
If your stress levels are through the roof, you might seek some support. A recent study conducted by Ashton University in England showed that dieters who did not have the social support of an organized group showed higher stress-hormone levels than those who belonged to an assigned weight-loss program.

While commercial programs, such as Weight Watchers can help lend a communal feeling to the dieting process. a John Hopkins University study showed that participation in church-based exercise and nutrition programs are just as likely to succeed. The friends you already have can be your biggest cheerleaders. According to Beth Casey Gold, RD, when recruiting your buddies, “emphasize how important it is to you to make these lifestyle changes, then offer specific examples of what kind of encouragement will help and what won’t.” Stress positive reinforcement over negative remarks for best results.

Anger
If you find yourself lashing out at the family, it may be due to a significant cut in carbs, a side effect known by experts as the “Atkin’s Attitude.” “Your body need carbs to produce serotonin, the neurotransmitter in your brain that regulates mood, emotion, sleep, and appetite.” informs Judith Wurtman, PhD and director of Women’s Health at MIT. The quick anger fix? Grab a healthy high carb snack like popcorn or whole grain toast. Try to get at least 130 grams of carbs per day to maintain optimal brain function, according to the National Academy of Sciences’ Food and Nutrition Board.

 Temptation
In constructing your diet, focus on long-term changes, rather than short-term deprivation. If you commit to eating nothing but celery and carrots each day, you are probably dieting with an end in sight. Schwartz suggests that you, “gradually incorporate small changes that you’ll stick with for life. Try swapping one unhealthy food out for a healthier one rather than completely depriving yourself. You’ll be less likely to succumb to temptation.

How do you handle hanger? Let us know what works for you. We love to hear your thoughts and suggestions.