Category Archives: Educational Tips

Five Tips for Mindful Emailing

tastingmindfulness-stockimage1Emails in the workplace often come with questions, work to do, goals to reach, and obstacles to overcome. That makes them inherently stressful or anxiety producing. Plus, communication is hard enough when we are face-to-face and email makes it much more challenging. Face-to-face we have the ability to read another person’s intentions and emotions. Over email, we are left guessing what the other person is trying to express. When you read an email that upsets you, it is often because a reaction is being triggered that may not be appropriate to the communication as it was intended.

Knowing this, here are some tips for what to do when you feel triggered emotionally by an email you receive.

1. Use the STOP sign technique before you respond.

S = Stop (do nothing)
T = take a breath (or five breaths or breathe until you’re more relaxed)
O = Observe (What are you feeling and thinking? Is this someone you have reacted to in the past? Is there a pattern of reacting that you can begin to understand better?)
P = Proceed (when you feel calm again, now you can respond if you need to)

2. After you have calmed down, re-read the email in question. Does it say what you thought it did? Or, does it say something slightly different? When I go back and re-read emails I often discover that they were much less of a problem than the first time I read them.

3. Put yourself in the shoes of the person sending the email. What might they be trying to accomplish? Usually someone doesn’t send an email to make you mad and, in fact, the email is often sent with good intentions. Assume good intentions whenever possible.

4. When you’re sending an email, check in with what you intend to convey. Never send an email that you’ve composed when you’re angry. Take a few breaths and wait until you’re calm. You will be much more capable at getting your message across in a way that can be accepted without defensiveness.

5. When possible, pick up the phone and talk or walk down the hall to speak to someone in person. While email is absolutely a necessity in this day and age, there are still times we could take advantage of some old fashioned face time.

The workplace is fast-paced and hectic. No wonder it can be filled with misunderstandings. When we practice slowing down, even a little, we can discover many new things in our communications with others. We can begin to illuminate the ways we get stuck in repetitive patterns and we can begin to understand how others operate so that we don’t take their messages so personally. When we practice mindful emailing, we have an opportunity to help the workplace be a little more friendly and manageable.

 

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Eat for Life and the BASICS of Mindful Eating — Learn more for FREE!

Lynn_Rossy2-smallI’d like to invite you to join me for two learning opportunities next week. Please feel free to pass this information on to any interested parties.

First, I have been invited to do a Webinar about the Eat for Life study that will be published in the American Journal of Health Promotion with Michael O’Donnell, the Editor in Chief, on Tuesday, June 24, at 12:00 CST.  Eat for Life is the 10 week mindfulness-based intuitive eating program that I teach in-person and online. The results are quite exciting. You can sign up here for free.

Second, I’m doing a BASICS of mindful eating teleconference through the Center for Mindful Eating on Thursday, June 26, at 11:00 CST.  The BASICS of mindful eating is one of the concepts that I developed for the Eat for Life class.  Learn these guidelines (not rules) to help you become conscious about what, when, why, and how you eat. Understand how to use them as an approach to eating which pleases your taste buds and support’s your body’s health. Used on a regular basis, they could change the way you eat for life. You can sign up here for free.

 

 

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The BASICS of Mindful Eating – FREE Teleconference – Thursday, June 26 at 11 a.m. (CST)

I am pleased to announce that I will be offering my first teleconference with The Center for Mindful Eating on Thursday, June 26, at 11:00 a.m. (CST).  This is a FREE teleconference that will discuss the BASICS of Mindful Eating — guidelines (not rules) to help you become conscious about what, when, why, and how you eat.

teleconferenceThursday, June 26, 2014
9 AM PST / 12 PM EST
Registration Link

We will have time for discussion about mindful eating. We will practice a “Taste of Mindfulness” meditation to help you explore your thoughts, feelings, and body sensations–a skill that supports your mindful eating practice.  And, we will discuss the challenges that keep you eating past the point of fullness.  You know–to the point of uncomfortable or even stuffed!

The Conference Access Number is (559)726-1300
Your Conference Passcorde is: 858168#
or Skype: freeconferencecallhd.5597261300

I hope you will consider joining me for some fun conversation and learning.

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Food Label Makeover — Fat is In, Sugar is Out, and Calories Take Center Stage

new_labelAlthough not approved yet, the Federal Drug and Food Administration is working on changing our food labels for the first time in 20 years.  It will be a long process (2 years or more) before we would see all of the changes, but I think we are moving in the right direction.  Two proposals suggest the calorie count for one serving be much more boldly listed on the label.  Unfortunately, they are still going to make you do the math.  Most packaged items have more than one serving size so you will have to multiply the calorie count times the servings to know how many calories you are getting in a package.  And, knowing the amount of calories in a package or product helps the consumer (you and me) make mindful and conscious choices about our health.

Not too long ago I walked into a salad and sandwich shop that lists the calories on their menu.  I usually don’t pay that much attention to them and just order what I want.  But, that day I wasn’t really sure what I wanted so I asked the cashiers what they thought was their best sandwich.  Their eyes lit up as they told me it was the super-duper, extra cheese, all-the-works turkey sandwich.  Hmmm… Continue reading

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When all else fails, check in with the wisdom of your own body.

imagesCAXK8S3UThe problem: Conflicting and confusing diet and nutrition information.

The New York Times had an article on Sunday entitled “Why Nutrition Is So Confusing” that I want to share with you.  It resonates with me a lot, because I teach a class on mindful eating filled with people who come in confused about what they should or shouldn’t eat because of all of the different and conflicting messages we hear and read.  I am sure they are not alone.

Even when you follow the research carefully, as I try to do, you will be left shaking your head in wonder.  There are studies showing success on many diets –low carbohydrate/high protein, moderate-carb, high protein, moderate-fat, Mediterranean, etc.  Then there are the lists of diets that “experts” have determined are the best.  According to U.S. News rankings, even the Slim-Fast Diet made the list at #6 this year.  Granted, there has been research demonstrating it’s efficacy in the short term. The problem is that we also know that most diets aren’t realistic over the long haul.  You go off the diet and then you gain the weight back. Are you really going to drink Slim Fast all of your life?  Even if you did, chances are you will also eat a lot of other things that will not result in long term weight management.

The solution:  Mindfulness of the Body

In lieu of waiting for the definitive answer on what to eat and why, there is a fount of wisdom inside your body just waiting for you to listen.  It may take some time for you to really hear what the body has to say if you have ignored it for a long time.  However, before too long you will be able to discern the food it does and doesn’t like for you to put into it.  When you eat food that it likes, you will have more energy and feel healthier.  When you eat the “right” amount, you will not feel weighed down.

When I started mindfulness meditation practice, I was shocked at the messages my body was giving me that I had managed to miss for most of my life.  The first thing I noticed was the chemical taste of Diet Coke.  I had been a dedicated Diet Coke drinker for years and, all of a sudden, I REALLY tasted it.  The taste was so unappealing I immediately stopped drinking the stuff.  Do you really think your body wants colour (caramel E150d), sweeteners (aspartame, acesulfame-K), caffeine, phosphoric acid, citric acid and phenylalanine (the ingredients besides water in Diet Coke).  Granted, I still drink coffee and get my cup a day caffeine fix, but without the extra chemical additives.

Fifteen years after that discovery, I’m still checking in with my body at every meal to see what it wants and how much.  Just today at noon, at lunch with a friend, I looked down and saw that both of us had left food on our plates.  Just because there was food doesn’t mean that we needed to keep eating.  We were both full.  We threw the rest away.  My body feels good this afternoon because it’s not loaded down with food I didn’t want or need.

Body awareness is a key component in the road to weight management. Any program or diet that doesn’t include this as a foundation is likely to be doomed. Start your body awareness practice right now by simply scanning your body from head to toe (with particular attention to the belly).  Spend even a minute in this way and you can begin to notice and release tension.  Done before you eat, you are more likely to discern what and how much you need.  Practice with all of the BASICS of mindful eating and find out what you’ve been missing about what you eat and drink.

 

 

 

 

 

To re-train your taste buds and your mind to listen to your body, start by using the BASICS of mindful eating.  Here is a reasonable road to weight management.  If you followed these guidelines alone, you would solve most of your problems with food.

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Start 2014 with a successful non-diet approach to weight management!

eatforlife_colorlogoDo you eat when you’re stressed, bored, or sad?
Do you snack without noticing that you’re eating?
Do you have trouble not eating certain foods if they’re around the house?
Do you have a hard time not overeating? (e.g. eating until you’re too full)
Are you easily enticed to eat, even when you’re not hungry?
Are you tired of the endless diets that don’t work?

Well, of course, you answered “yes” to some of these questions. And, if you’d like to be more mindful about how, what, and why you eat, consider taking the Eat for Life program. This non-diet approach to rediscovering a healthy and joyful relationship with food and your body is backed by research at the University of Missouri.  After a 10 week control group intervention, participants became more conscious about what they eat,  ate based on physical hunger instead of emotions or stress, became more respectful of their bodies (exercising more and being less critical), engaged in binge eating less often, and became more mindful about everything in their lives.

Some of the things you will learn include:

  • BASICS of mindful eating (simple guidelines for eating)
  • The Three Food Wisdoms – no forbidden food, eating the “right” amount and knowing and respecting your patterns and triggers with food
  • How to stop using food as the way to deal with your emotions
  • How to savor your food and respect your body at the same time
  • …and much more!

Winter 2014 Online Class
Orientation: – starting January 24
10 Week Class:
– week of January 31 – week of April 4
Cost
: $50 for faculty/staff (and family members) of the University of Missouri ($25 to be refunded with full participation)
$180 for members of the community

Winter 2014 In Person Class (Columbia Only)
Orientation: Wednesday, January 22 from 12:00 – 1:00 p.m.
Class:
Wednesdays, January 29 – April 9 (12:00 – 1:00 p.m.)
Cost:
$50 for faculty /staff (and family members) of the University of Missouri ($25 to be refunded with full participation)
$180 for members of the community

To register or to get more information, contact Craig Deken csdk89@mail.missouri.edu.

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Sitting is the New Smoking (Take Two)

Busy partnersIf you haven’t heard already, sitting is the new smoking.  More and more research is being conducted that demonstrates just how devastating sitting is on the body.  So, although I’ve written about this before, I think it merits a second glance. Recently, the results from combining 18 studies and 800,000 participants reveals that people who spent the most time in chairs had a 147 percent increased risk of a cardiovascular event, a soaring diabetes risk, and a 49 percent greater chance to die earlier of any number of conditions.  And, even more, if you sit too long every day, regular exercise at night once you get off work doesn’t reverse the damage.

James Levine, M.D., Ph.D., is the man that you will hardly ever see sitting.  He coined the term NEAT which stand for Non-Exercise Activity Thermogenesis, which represents the energy we expend doing ordinary normal activities during the day.  Dr. Levine has studied how we can reverse the damage from sitting by standing and other physical movement during the day.  For instance, in an article he was interviewed for in a recent Vogue magazine he says, “Standing should be your default mode—when you’re on the phone, texting, even watching TV.”

The obvious answer to the problem is to stand up more and take regular breaks throughout the day to walk and stretch.  What I have discovered as I’ve tried to encourage people to do this is we just aren’t used to standing up.  We sit everywhere–at our desks, at meetings, in waiting rooms, at the movies, at church, at our child’s soccer games, etc.   When I suggest to people that they stand up during my presentations (and I tell them why,) many people still sit and my guess is that a lot of the reason has to do with the way we’ve been trained.  We live in a culture that promotes sitting, it’s culturally safe, and it’s a hard-wired habit.  It feels weird to stand up and people don’t like doing something new and different, even it will save their health.

We need to change the culture and it starts with you.  Encourage co-workers to stand up during presentations, in classes, and in meetings.  Stand up when you’re on the phone.  Stand up when you’re visiting with a co-worker.  Or better yet, have “walk and talk meetings” with your colleagues.

There are many sit/stand desks available and walking work stations are slowly beginning to show up at the workplace.  These ergonomic solutions come in a variety of sizes and costs.  However, if you really want to stand up and work, there are options available. If you have a sit/stand desk, wear comfortable shoes and stand on a rubber pad for more comfort.  When you use a walking workstation, don’t walk faster than 2 miles per hour.  And, try not to get distracted while you’re walking and working. I did once and fell off the back end.

If you have other solutions to the “sitting” problem, add a comment below and let me know about it so I can share it with others.

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Cooking with Martha – A Spring Green Garden Lunch!

photo (19)I recently had the good fortune of spending a Saturday morning cooking lunch with my good friend and fabulous chef, Martha.  I’d asked her if she would cook up something with me once a month that I could share with my readers.  So this is my first “Cooking with Martha” blog and I hope there will be many more to come—both for you and for me.  I get to eat great food and hopefully you will be inspired to cook something different and tasty in the near future.

Martha, of course, doesn’t cook from one recipe but combines a number of different ones and adds her own little twist on them depending on her mood and what the local farmer’s market has in store for her each week.  The dishes we prepared were: Asparagus Braised with Peas, Mushrooms, and Spring Onion; Carrots cooked in butter; and Polenta with grated Parmesan Cheese.  What a feast!

You don’t have to make them all together, although it was quite a nice meal.  Think about how you can use polenta more, how you can throw in some sautéed carrots for an extra vegetable at any meal, or cook together a bunch of vegetables for a beautiful presentation and tasty meal of what’s fresh and in season.

Here are the recipes.

photo (21)Asparagus Braised with Peas, Mushrooms, and Spring Onion
1 pound asparagus (snap off the hard part at the bottom and and slice into lengths about 1”)
2 pounds frozen peas or shelled fresh peas (can you also use edamame or any kind of cannellini or fava beans)
3 Tb. Unsalted butter
5 spring onions, or other small fresh onions, thinly sliced
1 head green garlic, thinly sliced (this is the new garlic that you can only get in the spring, so you can use regular garlic during other times of the year)
½ c. white wine or vegetable broth
Mushrooms (as many varieties as you’d like—we used shitake, oyster, and cremini)
Sea salt and freshly ground pepper
A few basil leaves or chives, chopped

Prepare the asparagus and peas for cooking.  Melt 2 TB. of butter  in a skillet.  Add onions and garlic and cook over medium heat until they are starting to soften.  Add the mushrooms, season with salt and pepper, and sauté a few minutes longer. You don’t want them to get very brown or crispy. Add the wine or vegetable broth and let it cook down a little. Add the asparagus and about ¾ cup water, and season with salt and pepper.  Simmer until the asparagus is almost tender (about 5-7 minutes, depending on thickness).  Add peas and cook until done (about 2 minutes).  Taste and add salt and pepper if needed. Add the last TB. of butter and remove from heat.  Add the basil or chives and serve over polenta or pasta.

photo (16)Carrots cooked in Butter
Cut up your carrots, sprinkle with salt to taste, and cook slowly in butter in a skillet until tender. They might get a little golden but should not brown. If they are starting to brown before they get tender, add a couple of tablespoons of water to help them steam a little. Add chives on top. VERY EASY!

photo (13)Polenta with Parmesan Cheese
If you buy a package of corn grits (polenta), here are the instructions: Use 4 cups of water to 1 cup polenta. Bring water to a boil in a deep saucepan, then pour polenta in slowly. Stir vigorously for a couple of minutes with a whisk to make sure there are no lumps. Then cook over very low heat for about 30-40 minutes, stirring every few minutes with a spoon. However, I was informed by Martha that you should only stir the polenta in one direction (this is what she learned from great Italian cooks a couple of summers ago). Do not let the polenta splatter as it is very hot and can burn you. You will know the polenta is done when it begins to pull away from the sides of the pan when you stir it. After you cook the polenta you can stir in as much grated parmesan cheese as you’d like.  Yum!!! And also VERY EASY! Note: An even easier way is to buy instant polenta and follow package directions. This will only take a few minutes to prepare.

Let me know if you try any of these recipes by commenting below!

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How do you make sense of “nutrition” information?

iStock_000007141038XSmallI am amazed by all of the conflicting “nutrition” information and recommendations I read and hear about from others.  The reasons for this are varied.

First, research is conflicting.  Depending on which expert you believe, you will hear widely diverse recommendations on how to eat.  Should you eat a Mediterranean diet or the low-fat (or no fat) diet?  This question will probably be debated for as long as I’m alive.

Second, the food corporations capitalize on what they think you believe.  For instance, the preponderance of products labeled “low fat” started because there was research indicating some benefits from having a low fat diet.  Continue reading

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Cook Outside the Box

Cook outside the box.Last week I received a Change.org petition to ask Kraft to stop using dangerous food dyes in our mac & cheese.  Apparently Kraft does not use Yellow 5 and Yellow 6 in the mac & cheese they sell in other countries, including the UK, because of consumer outcry.  I signed the petition and you can too at http://www.change.org/petitions/kraft-stop-using-dangerous-food-dyes-in-our-mac-cheese.  There is also an interesting video you can watch by the organizers of the petition.  According to their test, the UK version and US version look and taste the same, so why do we need dyes?   You might also want to educate yourself about the reasons food dyes aren’t good for you.  Reasons like “hyperactivity in children.”  You definitely don’t need that.  And, they may be contaminated with known carcinogens (a.k.a. an agent directly involved in causing cancer).

Instead of waiting on Kraft to change their product, you can make your own mac & cheese at home.  Yes, you can cook outside the box!  I did on Sunday and thought I’d blog you my results.  As you can see from the picture, it looks great!  I served it up with a spinach salad and a grilled organic chicken sausage.

Here’s the recipe, slightly changed from the one I found on Pioneer Woman’s website called Spicy Macaroni and Cheese.  The whole meal took me 45 minutes to prepare—a little longer than my desired 30 minute meals, but worth the effort.  You can even leave out all of the extras like red onion, bell pepper, jalapeno, garlic, and chilies for the kiddos if you want and it would take less time to make. Continue reading

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