Tag Archives: #dietandexercise

Eating While Distracted?


You know that distracted driving is dangerous, but what about eating when your thoughts are elsewhere? A new study explains why you’re likely to snack more while you’re watching TV. Intrigued? I was too!

Researchers at the University of Sussex studied the impact of perceptually demanding tasks like watching TV or playing video games. They found that subjects whose attention was engaged in another activity ate 45% more chips. This supports the theory that your brain has a limited supply of attention, so it focuses on what seems most important. As a result, you keep on eating because you miss the fullness cues that your body is trying to send you.

Read this before another bag of chips or cookies disappears while you’re binge-watching or talking on the phone. Paying closer attention to your eating will help you to maintain your weight and cut down on junk food.

How to Recognize When You’re Full
Feeling full depends on chemical changes in your body that take about 20 minutes for
your brain to register. That sated feeling is designed to last for several hours, but
many common habits can undermine the process. Keep the following in mind:

  • Understand cravings. Distinguish between hunger and appetite. Physical
    hunger builds up gradually and subsides after eating. Emotional appetite and
    cravings come on suddenly and may be more persistent.
  • Slow down. Sitting down and dining at a relaxed pace gives your brain a chance
    to know you’re full. Chew thoroughly and savor each bite.
  • Avoid crash diets. Cycles of fasting and splurging confuse your body. Find a
    balanced regimen that you can stick with for the long term.

Other Tips for Non-Distracted Eating
Recognizing fullness cues will help you to make healthier food choices. Take a look at some additional strategies for paying more attention to what you’reeating:

  • Plan ahead. Creating daily or weekly menus may help. Use an online calculator
    to figure out how many calories you need, so you can stay in the middle ground
    between ravenous hunger and a post-Thanksgiving-style food coma.
  • Focus on fiber. Unprocessed foods rich in fiber enhance your overall health
    and satisfy you with fewer calories. Fill up on vegetables, fruits, and whole
    grains. High protein foods have a similar effect, so include them in each meal
    and snack instead of waiting for dinner.
  • Drink water. It’s easy to confuse thirst with hunger. Have a glass before and
    during meals and anytime a craving pops up. Once your stomach feels full, it will
    be easier to resist temptation.
  • Shop wisely. Speaking of temptation, keep junk food out of the house. Use a
    shopping list when you buy groceries. Stick to the outer aisles where you’re less
    likely to run into snack cakes and crackers
  • Manage stress. Create a soothing environment, especially during mealtimes.
    Talk about pleasant subjects or play soft music
  • Work out. Physical activity helps you listen to your body and regulate hunger. It
    also burns extra calories. Aim for at least 150 minutes of moderate aerobic
    exercise each week. I remain fuller longer, when I use a pre workout before hitting the gym.
  • Try again. Changing your eating habits takes practice. Be patient if you slip up.
    You’ll recover faster if you stay calm and learn from the experience.
  • Talk with your doctor. Your diet plays a major role in your physical and mental
    health. If you have trouble managing your hunger or other concerns about your
    eating habits, discuss them with your doctor or a registered dietician
  • Paying attention . Your food and how much you’re eating can transform your
    relationship with food and protect your health. Put the screens away during
    mealtimes and pay attention to what’s on your plate. You’ll learn to listen to your
    body and enjoy your food more.

How helpful are these tips to fight distraction eating? I have slowly been incorporating them into my own lifestyle. It’s slow, but I am moving faster than those not doing anything. As usual, this advise is not a one size fits all, always consult with your medical and mental health providers for support.

To Your Success,
Juan

Self Care Guide: Adults with ADHD


While medication and talk therapy can help you manage the symptoms of ADHD, daily habits pay a big role too. Regular doses of skillful self-care can boost your mood and make it easier to fulfill your responsibilities.

Paying attention to your physical, mental, and spiritual needs is essential. The more you love and nurture yourself, the greater your capacity to deal with troubling symptoms and pursue your goals.  Make your wellbeing a top priority. Use these self-care strategies for getting organized and staying healthy.

Simple self-care routines.

  1. Clear away clutter. Tidying up your home and office, reduces anxiety and cuts down on time spent searching for lost keys and remote controls. Give away possessions you rarely use or donate them to charity. Use shopping lists to cut down on impulse purchases, so you’ll have fewer things lying around.
  2. Go paper free. How much of your clutter is unread mail and magazines? Cut down on paper with digital subscriptions and online banking.
  3. Schedule your time. Maintaining a calendar can be a major challenge with ADHD. Find a basic system that works for you and set aside time each day to plan your activities.
  4. Use reminders. Take notes, make lists, and set alarms. Being proactive can often protect you from the consequences of forgetfulness.
  5. Act promptly. Procrastination is common when you have ADHD. If possible, complete a task immediately while you’re still thinking about it, so you can check that one off your list.
  6. Limit distractions. Figure out where you’re wasting time. Resolve to watch TV for two hours or less each day. Check your messages at designated times instead of watching your phone during meetings and meals.
  7. Browse for apps. See what technology can do for you. Free apps can help you record your to-do list, sort your photos, and relax in between.

Staying Healthy

ADHD can take a toll on your body and brain. Your stress levels rise when tasks become more difficult and relationships more complicated. You may also have trouble remembering to take your prescriptions and schedule doctor’s visits. Here are some suggestions:

  1. Exercise daily or as often as you can. Physical activity trains your mind too. Strengthen your focus along with your muscles. Aim for at least 150 minutes of moderate aerobic activity a week.
  2. Take frequent breaks. Pause in between tasks and move around. Go outside to take a walk or work in your garden.
  3. Change your diet. Some research suggests that what you eat could reduce ADHD symptoms. Foods rich in protein help to stabilize blood sugar and balance brain chemicals. Smart choices include fish, beans, and dairy products.
  4. Sleep well. Do you find it difficult to fall asleep and wake up frequently during the night? Try going to bed and waking up on a consistent schedule. Keep your bedroom dark and quiet and avoid heavy snacks and alcohol before bed.
  5. Ask for help. Inattentiveness and mood swings can lead to misunderstandings with family, friends, and coworkers. If you feel comfortable, let others know about your symptoms and the steps you’re taking to make positive changes. They may be eager to support you.
  6. See your doctor. Tell your physician about your self-care program and any natural remedies you use. That way, they can coordinate your care and make other recommendations based on your individual needs.

ADHD affects many aspects of life, but consistent self-care will help you to enjoy greater life balance and peace. Healthy habits and a supportive environment give you more opportunities to use your unique strengths and increase your happiness and productivity.

Self care is the best care. To close out the month, the final post will offer some Natural Approaches to ADHD.

Until the next post,

To Your Success,
Juan