Central Oregon Activities

What is Mindful Eating?

Last night, we hosted the first of our Health and Wellness series taking place this year. Natasha Dempsey (no relation ;)), Registered Dietitian Nutritionist, came to Coldwell Banker Morris and spoke about nutrition, how we fuel our bodies, myths and takeaways.

If you couldn’t make it, here’s what you missed.

Mindful/Intuitive Eating

Natasha’s philosophy on eating well is “every food in moderation while trusting your body and listening to it.” Instead of approaching food as something you need to be nervous about, Natasha advocates for listening to what your body needs and giving it what it deserves.

That means eating an apple when you feel like eating an apple, and eating a cupcake when one sounds delicious. It doesn’t mean restricting yourself to specific kinds of foods, but being aware of how your body is feeling and what it needs in each moment.

Fad Diets

Another topic addressed was fad diets. You’ve heard of these. Your Paleo Diet, Ketogenic Diet, Whole 30, Weight Watchers and The Zone.

The problem with fad diets is that they give you temporary results, but no long term solutions. They might make you feel good for a month or even a few months, but after a while you’re going to get trapped in the diet cycle and ultimately your body will gain more weight and you won’t feel good. Mindful eating allows you to fuel yourself appropriately without restriction.

We want to avoid this cycle and instead commit to treating our bodies with respect all the time.

So How Do We Do That?

Real Food with a Plant Based Focus

The way Natasha suggests eating is a plant based, mediterranean style diet. This means aiming for five to seven servings of fruits and vegetables a day, choosing whole grains, limiting processed foods, getting those Omega 3 rich foods, and adequate hydration. That’s it. That’s all there is to it. Fueling your body in an appropriate and healthy way.

The Principles of Intuitive Eating

  • Reject the diet mentality.
  • Honor your hunger.
  • Challenge the food police.
  • Make peace with food.
  • Respect your fullness.
  • Discover the satisfaction factor.
  • Honor your feelings without using food.
  • Respect your body.
  • Exercise and feel the difference.
  • Honor your health.

Another way to think of it:

  • Consider your food options.
  • Enjoy food with others.
  • Savor your food.
  • Eat slowly.
  • Breathe.

Instead of:

  • Eating “just because.”
  • Boredom.
  • Clean plate club.
  • Distraction.

What Should We Drink?

What liquids we put in our bodies plays a huge role in addition to our foods. Natasha suggests 64 ounces or more of fluids per day. That means water, coffee, tea, milk, etc. And alcohol in moderation.

In a Nutshell 

Eat more plants. If you’re hungry, eat. Try not to skip meals. Stay hydrated. Don’t follow fad diets. Practice mindful eating.

Consider eating breakfast, measuring success without the scale, decreasing your screen time and adding joyful movement to your routine. Natasha describes joyful movement as a way to move your body that you enjoy and makes you happy.

Holidays

How to Get Back Into the Work Groove After the Holidays

Alright, we’re officially in the first full week of the new year and things are still feeling a little wonky and we might still be a little overwhelmed.

No fear. Things will start to go back to normal and daily life will start to settle in once again. It’s no secret that work tends to take a backseat when we’re navigating friends and family during the holiday season. So here are a few ways to get back into the groove after a little hiatus.

1. Ease Back in Slowly

We know it’s easy to think you need to go full force into the work week and tackle all of your projects all at once to try and make up for the time lost to the holidays. But here’s the reality…nearly everyone is feeling the exact same way you are. Which is a great reminder when you’re wanting to follow up on an email or a call immediately. Remember, that person is also juggling their to do list and trying to get back into the swing of things.

By giving yourself some time to ease back in to everything you need to get done, you can approach your tasks steadily and with more patience and ease. Don’t sacrifice your breath here. We’re all trying to get back on track and you are certainly not the only one who is feeling behind, which means…you’re not behind.

2. Write Your To Dos

Piggybacking off our previous post, writing a to do list can be an incredible way to get all those swarming thoughts in your brain onto paper and into a place where you can actually organize them. If you’re familiar with “flow of consciousness” writing, you can take this approach when tackling your to do list as well.

Just let those thoughts flow. As you’re warming up to your week, every time a new work thought pops in or that panic feeling of “oh my goodness, I totally forgot X” hits your chest like a freight train, write it down. Then you can take a look at your to dos and organize them properly by priority when you have a moment instead of trying to rush accomplish them all at once.

3. Set Your Priorities

Your brain can be in hyperdrive when you get back from the holidays and everything can seem like the fire you need to put out immediately. Once you have your to do list, you can go through and honestly look at what the highest priority is down to the lowest.

Take a moment to give yourself the opportunity to think about what you really need to get done right now and what can probably be put off until next week when you’re a little bit more in order (and everyone else is too).

4. Take Breaks

This one might be the hardest for some of us, but it’s actually one of the most important. Believe it or not, when you’re coming back into the swing of things after possibly working lighter hours, your body is no longer used to working at the pace it was in October. So give it what it needs by taking a few breaks throughout the day. These don’t have to be 30 minutes or an hour, but just 5 minutes to take some breaths and give yourself a moment.

Take a chilly walk around the block or go say hi to a coworker and find out how their day is going in the post-holiday madness. We guarantee they will be grateful to get the break as well.

5. Keep Your Social Activities Light

The holidays keep us on our toes with holiday parties, family and overall busy bustling streets. Give yourself some you time by allowing yourself to focus on your priorities and freeing up your time to do so. Those extra commitments outside of the office can make you feel like you have even more to do when you’re working.

Allow yourself to say no to a friend’s gathering or to skip that dinner party. Let yourself get back into your work groove without distraction so you can show up fully in February.

How do you get back into your work groove?

Holidays

3 Ways to Make 2019 Week One Productive

Happy New Year, everyone! We are officially two days in and confused about what day it is, what tasks we need to accomplish and recalibrating our brains for post-holiday chaos.

The fact that New Years Day fell on a Tuesday was catastrophic enough to our concept of time for the week and bouncing back, on top of all the new year intentions, resolutions and goals we’ve set for ourselves.

Here are a few ways to make sure you’re staying productive, without putting the pressure on yourself to jump in full force into all the tasks and projects that piled up over the holidays.

1. To Do Lists

It sounds simple, but a proper to do list (or to do lists) can be the difference between a hectic first week in to the new year and feeling like you have your grip on things. We can come into the office January 2 with swirling thoughts of the millions of things we need to get done. And this doesn’t just apply to our work life, but our personal life as well. All those tasks you pushed off til “after the holidays” are running on a hamster wheel in your brain without knowing where to start or what to do first.

Here’s how we “to do”:

  • Jot down everything (and we mean everything) you feel you need to do in bullet points on one sheet of paper.
  • Go through your list and categorize. Whether it’s “Work,” “Home,” “Self Care,” etc. And even sub-categorize within those.
  • Then, if applicable, order them by what you can accomplish first.

Taking all those thoughts out of our brains and putting them onto paper helps us to visualize everything we need to get done. In turn, this makes it all feel less daunting and frees your mind to focus on one task at a time.

2. Do the Little Things First

Once you’ve created your to do lists, or another form of mental organization you prefer, you can pick out the things that seem reasonable between now and Monday. Maybe it’s something as simple as “grocery shopping,” “taking down the holiday decorations” or “going through your email.”

You don’t need much to start feeling like you’re making headway on your lists and by breaking it down into smaller pieces, you can take it one step at a time instead of running around in circles no knowing where to start.

3. Take a Self Care Weekend

Alright, this might be the most challenging one to comprehend after coming out of the holidays and feeling like you’ve lost a bit of your drive because of all the time that went to socializing, holiday parties, and hanging out watching movies. But this, in fact, is the most important one.

Even when we love the holidays, they put a lot of stress on our bodies. We get a little out of whack running from one event to the next and making sure we’re getting everything done for the festivities. Taking a day or even just a few hours in the evening can help to free up our minds and prepare us for the first full week of the new year. Sunday is a great day to do this.

What is it you love to do? Do it. Whether it’s reading in a cozy chair, taking a bath, writing in your journal or reviewing your calendar and to do lists. Whatever it is that makes you feel calm, it’s worth taking the time to do it. You don’t need to rush into 2019 at full speed, neglecting your self care needs. This is a great time to set yourself up for success and take a moment to transition from holiday madness back into your regular, every day life.

What do you like to do after the holidays? Please share!

Uncategorized

A Holiday Checklist to Make Your Season Lighter, Brighter and Stress Free

We are down to the last few holidays of the year and 2019 is coming in hot and full of hope. In addition to the friends, family and incredible holiday parties and general feeling of giving and love in the air, our stress meter can also exceed its limit this time of year.

We want to make things a little easier for you and give you a checklist of all the things to do that might be swirling around in your head but haven’t yet made it onto the paper.

Feel free to print it out and make it apart of your holiday planning toolkit!

Holiday Checklist

Download Holiday Checklist

How do you prepare for the holidays in the final moments?

Holidays

15 Positive New Year’s Resolutions

There tends to be a lot of pressure around New Year’s Resolutions. We can get caught up in the way we look or what we’re eating. So we wanted to provide a few options that don’t involve changing our appearances and bring a little more positivity to the fun of the new year and new experiences.

1. Meet New People

The new year is a great time to consider meeting new people. Make it a goal to get out and introduce yourself, go to different parties and events, and have fun and different conversations.

2. Try Something New Each Month

Put yourself out there and try different things! Whether that’s a new experience or activity or a new recipe or a food you thought you didn’t like. This is a fun resolution that has minimal pressure.

3. Make Time for Self Care 

Make YOU a priority. We often forget about ourselves and our needs when we’re bustling through the busy days our lives throw at us. Make a commitment to setting aside time for yourself – to focus on your mental health.

4. Improve Concentration and Focus

Explore ways to improve your mental stamina. There are apps like Lumosity and Elevate that have fun games that will help your concentration, memory and make this priority more fun.

5. Get Quality Sleep

Sleep is so important. And it’s often where we struggle the most but can’t seem to figure out how to change it. Commit to getting better sleep by exploring Melatonin, meditation or checking out sleep podcasts like Sleep With Me.

6. Read More Books

If the world of social media has taken over a lot of your free time, maybe prioritizing reading books could be a fun resolution for you. Check out the list we created of Winter book releases for some good ideas to get started.

7. Spend More Time with Family and Family

If you tend to get caught up in your career, making the effort to spend more time with family and close friends might be an excellent path. Set aside time each week to check in with your loved ones, whether that be through a phone call or coffee date.

8. Learn a New Language

This one is fun because you get to learn! Maybe there’s a language you’ve always wanted to try but haven’t committed to it yet. Download DuoLingo or a number of other language learning platforms and get started.

9. Try a New Hobby

If it’s not a new language, there might be something else that’s been in the back of your mind. Is it crochet? Painting? Cross country skiing? Now’s the time to put it on your list and set reasonable goals for getting started.

10. Travel to New Places

Ah yes, travel. The thing we always wish we could do more of. Whether it’s traveling to a different country, different state or even nearby attractions, add it to your list. You could make road trips something to plan for and just get to amazing places in Oregon you haven’t seen yet.

11. Face Your Fears

This one is fun because it doesn’t require any planning, just a mindset. Try changing your frame of mind when experiences come up that have caused fear previously. Maybe once a month you try something that you’ve been nervous about.

12. Begin Giving Back

There are a number of amazing charities and nonprofits in Central Oregon. Whether you want to give your time or your money, this is an excellent way to make the new year about your community and find ways to give back.

13. Drink More Water

Instead of focusing on food, what if you focused on water? Four out of five Americans don’t drink enough water, which means it’s possible you fall into this category. Get hydrated and prioritize your liquid health!

14. Be More Playful

A little more casual and conceptual and less tactical, adding a playful mindset to your new year’s resolutions might be just what you need. Instead of focusing on work work work, let your inner child out and add a little playtime to your days.

15. Practice Gratitude 

Finally, this is one we recommend adding to your list no matter what. It is incredibly powerful to add gratitude to your daily routine. You could try making a gratitude journal or just setting time aside each night to think about what you’re grateful for.

What are your New Year’s Resolutions? We’d love to hear what’s on your mind.