Irene

Archive for January, 2012|Monthly archive page

Five Ways to Nourish Your Career, Your Life

In career, food, health, job, lifestyle, nutrition, wellness on January 23, 2012 at 12:41 am

I once knew a woman who would come back from her lunch break sleepy and cranky. She’d put her head down on her desk and then arise to shout and snap at co-workers, clients-and, eventually, her boss. She was fired shortly after that incident.

She’d always explain her behavior by saying “It’s the food!” She was actually on to something; food is powerful and can seriously affect your moods and energy levels. Food has the power to heal-or harm.

Whether you’re unemployed and job-hunting, or employed but want to move up the company ladder, you need to stand out from the competition like never before.

Emily Koltnow, president of the executive recruiting firm, Koltnow & Company, says: “All companies look for both professionalism and enthusiasm. If you’re not feeling your best, you won’t be as energetic. Being healthy is a critical component of the interviewing process.”

Another recruiter mentioned to me that, yes, skills on paper are important–but, also, at the end of the day, the prospective employer will look at the entire picture of you.  In other words, “At the end of the day, will that person make my job easier or more difficult?”

Here are five (5) easy, but highly effective, nutritional and lifestyle strategies for maintaining that competitive edge-and your moods.

1. Keep a Food Journal: Everything is food -and it can affect all areas of your day, energy levels, and even your mood. Knowledge is power. So write it down: How do you feel when you eat a certain food or consume a particular meal? Happy? Energetic? Sleepy? Irritable? Examine your results, detect patterns, and avoid problem or trigger foods.

2. Get enough sleep: Everyone should get at least 7.5 hours a night. There are several reasons why adequate sleep is important.

First, when we don’t get enough sleep, we often, naturally turn to comfort foods with high fat, high sugar, and high sodium contents. Those, in themselves, are energy zappers-not to mention the havoc they wreak on your diet.

Second, sleep has a direct effect on three hormones that regulate stress, energy balance and appetite. When you don’t get enough sleep, cortisol, the stress hormone, elevates glucose and appetite; it’s often blamed for thickening mid-sections. Lack of sleep also causes ghrelin, which increases appetite, to increase, and leptin, which suppresses appetite and moderates energy balance, to decrease.

Third, inadequate sleep affects immunity and moods. A few years ago the Archives of Internal Medicine explored the common cold.  Therefore, 153 people received, via nose drop, the rhino virus.  The rhino virus is the virus that gives us the common cold, said New York City Naturopathic Doctor, Peter Bongiorno, ND, LAc.  It was found that those studied, who got at least seven hours of sleep per night, were 300% less likely to catch a cold.  For more information on the study, click here.

Too stressed to sleep? Learn some relaxation techniques, such as deep breathing, meditation or yoga.

3. Eat Breakfast: Eating breakfast will keep your energy levels consistent throughout the morning, most likely leading to you making better choices at lunch. When you skip breakfast: you’ll be ravenous and fuzzy by mid-morning, which will probably lead to you reaching for a caffeinated drink or sugary snack to offset the slump. At lunch, you’ll probably be very hungry, and tired, and will binge on sugary foods, causing a mid-afternoon slump. I once worked with a woman who rummaged through the company kitchen by 4:00 PM to look for leftover birthday cake, pizza or other treats. Yet another made a regular run to Baskin-Robbins every afternoon around 3:00.

A good breakfast should include a little protein, whole grains, vegetables and/or fruit.

4. Stay Hydrated: Water transports nutrients and oxygen throughout the body, so drink up-or you’ll feel fatigued if you don’t drink enough. If you wait until you’re thirsty, you’re already dehydrated. If you don’t drink enough, you can experience everything from muscle cramps to headaches, inability to pay attention, and dizziness.

Divide your weight in half-that’s the number of ounces you should drink per day-and substitute a glass of water every time you want to reach for caffeine or sugary drinks.

5. Fit Fare: Eat plenty of whole foods: grains, vegetables, fish and lean proteins. These foods are packed with vitamins, minerals, enzymes and fiber. Grains are a complex carbohydrate, absorbing into the bloodstream at a steady rate, providing long-lasting energy. They also increase serotonin, the substance that makes you feel less stressed. As for veggies, the more colorful the assortment, the better, because each color contains a different set of phytonutrients, thought to promote health. Don’t forget sea vegetables-kelp, dulce, seaweeds, hajiki and nori; they’re loaded with minerals (such as calcium) are an excellent source of Iodine, Vitamin K and B-vitamins. Nori makes a great substitute for bread when creating wraps.

Protein provides amino acids which are building blocks for many things in the body, including playing a role in alertness. It also helps build and maintain body cells and regulate body processes. Fish provides important omega 3’s which appear to have many health benefits for body and brain, including reducing risk for heart disease and improving mood.

Superfoods, called that because of their high nutrient content, include berries, citrus fruits, oats, pumpkin (100% pure-not the pie filling), walnuts, and yogurt. Greens–broccoli, spinach, kale, collards, bok choy–have been linked to everything from improved circulation to promoting healthy immune systems and lessening depression.

***

Irene Ross, CHHC, AADP (www.eating4achieving.com) is a certified nutrition and wellness coach.  She helps people instantly double their energy so they can avoid that mid-morning or afternoon slump, get more done in less time and balance their lives.  Irene writes a newsletter called “Power Wellness” (you can subscribe through her website) and is author of the forthcoming book, 25 Ways To Fire Up Your Day:  Increase Energy, Get More Done in Less Time, Balance Your Life and also writes a popular pet wellness blog:  www.furryfriendshavefun.wordpress.com.

Irene is also a health partner of The Loszach Group, an organization that assesses and analyzes a company’s needs to ensure the most effective wellness program.

Irene is offering a complimentary 30-minute “nutritional breakthrough” session, which can be done either via phone or in-person.  To schedule a session, please contact her through:  www.eating4achieving.com.

Free E-Book To Transform Your Health, Life

In health, lifestyle, nutrition, wellness on January 12, 2012 at 9:33 pm

Wouldn’t you  like to know just what those cravings are teaching you about your body–or why things like work, relationships and fitness may be more important to your health than actual food.

Download a FREE copy of the e-book, Feed Your Hunger for Health and Happiness, by Joshua Rosenthal, the founder and director of The Institute for Integrative Nutrition, and you’ll also find simple, actionable steps to transform the way you eat and live.  Just go to the Home Page of my website, click at the top right where it say “Check It Out”  and then download!

Most of all, you’ll get an introduction to my coaching approach!

Here’s that link again:  http://www.irenefross.com/  As I mentioned, it’s totally FREE.

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Irene Ross, CHHC, AADP is a certified nutrition and wellness coach who helps people alter unhealthy habits so they can bring their lives into balance. She is a graduate of the Institute for Integrative Nutrition where she studied over 100 dietary theories, lifestyle management techniques and cutting-edge coaching methods with instructors such as Deepak Chopra, MD; Dr. David Katz: Dr. Mark Hyman; Geneen Roth; Dr. Andrew Weil and many others. She received her board certification from the American Association of Drugless Practitioners.

Author of the forthcoming book, 25 Ways To Fire Up Your Day: Increase Energy, Get More Done in Less Time, Balance Your Life, she is also an Ezine Expert Author  and writes a popular pet wellness blog: www.furryfriendshavefun.wordpress.com.

Paying It Forward! Free “Nutritional Breakthrough” session!

In exercise, fitness, health, lifestyle, nutrition, wellness on January 11, 2012 at 10:03 pm

When was the last time you had the opportunity to talk solely about YOU?

Do you ever wonder why:

  • Your mind is so fuzzy?
  • You lack energy?
  • You can’t sleep?

And the list goes on..because everyone has different challenges to being in peak health, different goals…

I’m a huge believer in “paying it forward” and I want each of you to start the New Year off on the right foot.

So, I’m offering a FREE 30-minute “nutritional breakthrough” session. Totally complimentary (no strings!), completely confidential, and it can be done either by phone or in-person.

But it’s only available until mid-February, so schedule yours now, either by e-mailing me: irener@eating4achieving.com or rossirene518@gmail.com. Of course you can also call me–212/563-2353.

And to “pay it forward” even more deeply, I’m opening this offer to your friends, family, co-workers–so feel free to pass it on.

 

***

Irene Ross, CHHC, AADP (www.eating4achieving.com)  helps people instantly double their energy so they avoid that mid-morning or afternoon slump, get more done in less time and balance their lives.  Irene is a graduate of the Institute for Integrative Nutrition where she studied over 100 dietary theories, lifestyle management methods and cutting-edge coaching techniques; her instructors included Deepak Chopra, MD; Dr. David Katz; Dr. Mark Hyman; Dr. Andrew Weil and Geneen Roth, among others.

She received board certification from the American Association of Drugless Practitioners.

Author of the forthcoming book, 25 Ways To Fire Up Your Day:  Increase Energy, Get More Done in Less Time, Balance Your Life, she also writes a popular pet wellness blog:  www.furryfriendshavefun.wordpress.com.

 

Five Wellness Resolutions For The New Year

In cooking, fitness, health, sleep, Uncategorized, weight, wellness on January 10, 2012 at 8:43 pm

According to Medical Daily, 60 percent think they’ll break their New Year’s resolutions!  Here are five you should keep, though.

1.  Cook More Often At Home.  Cooking feeds the mind, body and soul.  And think about it:  When you do your own cooking, you control what you put in your body.  You’ll probably save money, too, since you won’t be spending as much on eating out–or on those highly processed, chemicalized convenience foods.

2.  Always Eat Breakfast.  Breakfast breaks the overnight fast and will start your metabolism. If you skip breakfast, or any other meal, your body will think it’s starving and will go into protection mode by lowering your metabolism.  That means–you guessed it!–you could actually gain weight by not eating a meal.  You’ll probably overeat at the next meal, too, since you’ll probably be very hungry from skipping before.

3.  Exercise! It can enhance your mood,  control weight and even help to fight fatigue (exercise carries nutrients and oxygen to the cells.)  It can even help promote sleep.  “Some of my patients tell me they can’t sleep without exercising,” said Dr. Kathia Roberts, Ph.D., ND, D.PHYT to me last spring.

4.  Get More Sleep.  I was recently told by Dr. Peter Bongiorno, ND, LAc about a study by the Archives of Internal Medicine where 153 people were given the rhino virus (common cold) by nose drop.  It was found that those studied who got at least seven hours of sleep per night were 300% less likely to catch a cold. So here’s the bottom-line:  Sleep deprivation leads to exhaustion which can lead to chronic illnesses and injury.

5.  Always be prepared for the Snack Attack!  Rather than running out daily for coffee, donuts, cookies or other calorie-laden, energy-draining snacks, keep them fit and healthy. Be prepared for the Snack Attack! Carry little bags of vegetables, fruit, nuts or seeds. Some people even carry a couple of turkey or chicken slices.

***

Irene Ross, CHHC, AADP, helps people instantly double their energy so they avoid that mid-morning or afternoon slump, get more done in less time and balance their lives.  Author of the forthcoming book, 25 Ways To Fire Up Your Day: Increase Energy, Get More Done in Less Time, Balance Your Life,  she is also an Ezine Expert Author and a Manhattan Life Coach Examiner  for Examiner.Com.

Irene’s website is:  www.eating4achieving.com.  While there, please sign up for her newsletter, “Power Wellness.”

She also writes a popular pet wellness blog:  www.furryfriendshavefun.wordpress.com.

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