Hello there! How are you?

I was thinking …I wonder how aware we are of the associations that we make in life with food and drink? Sometimes you could call them habits… but they are stemmed from associations that our brains are making with an activity…. For example, waking up in the morning and going straight for the coffee (or tea). We think we need the caffeine to wake up- but if we have to quit caffeine for some reason- (after the initial withdrawal headaches and grumpiness), we will probably be quite awake by the time we down a tall glass of water instead of the coffee.

I see it in my kids- in the past for one of them, it was: switch on the tv and grab a snack. Thankfully after moving, we have had a “no snacking downstairs” rule (which I discovered was broken yesterday when I was out grrrr….), but that has helped break that association.

Another one I see, when the “internet time” is shut off, the first response is to go into the kitchen and open the cabinets and fridge.

For me, one I noticed in me was that I pick on food while chatting on the phone- and what happens then?… it is not mindful eating- so anything goes…

Or even now- when I sit down to work, I associate it with having a nice hot drink- but I have to stop and ask myself the question “Do I even want a cup of tea?- or do I assume should be getting myself one because I am sitting down in the morning at my computer?”

How about the associations like the idea of comfort food? When feeling down or unwell, we want to eat some of those foods that we may have grown up with, or that our mum might have made for us at those times.

Or having certain foods or drinks when with specific friends.

Or when you smell a certain food, it reminds you of someone, or a specific time or occasion in your life?

Or having hot samosas or blueberry muffins while sitting on the couch with a blanket and book on a cold rainy Saturday… (Anyone?!!!)

I bring this up because I have seen how these associations have negatively affected people I have worked with. For example a gentleman I worked with would eat carefully through the day, take the effort to exercise regularly, but could not shed some weight he wanted to. He talked about how, after dinner, after the kids go to bed, he would sit down on a particular chair and enjoy a hearty snack. I actually came across that multiple times. Late night watching tv and eating chips- after really being mindful and intentional all day…These dear people were sabotaging the efforts they were taking to take care of themselves all day.

Associations… they can be powerful and we may not even realize their effect in our lives.

They need not be a bad thing. They really can create a warm, fuzzy feeling.

And of course the idea of associations can be channeled to create positive patterns of behavior in our lives.

However, there may be some that are interfering with what we really want for ourselves.

How about you? Can you think of some associations that you have with food or drinks?

If you think about it, are they in line with your wellness goals?

Monday morning I woke up and spent my morning yaaaaawwwwning… I didn’t feel rested, and had some errands to do early, so instead of working out and getting myself going- I just stayed like that… It was one of those days I really should have gone back and read some of my earlier posts- and followed the suggestions!!

So the day went by, and I was dragging my feet all the way… (I even called my sister up in the evening just  to whine to her that I don’t want to cook dinner- thanks sis for putting up with that!!)… . but at the end of the day, the good thing was this: I wasn’t beating myself up… I didn’t feel like all is lost.. it was just one of those days. And we all have them.

If you feel like you ended up not working out or eating the way you felt you should one meal, one day, or even a few days- it’s ok. Don’t ditch everything and either say “it’s no use”, or “now I’ll wait till next Monday/ next month/ next year/ my birthday” or whatever else- to workout or make better eating decisions. Every meal time is an opportunity to make a good choice. We tend to be extreme about our expectations. An “all or nothing” approach. In doing this, though- we are constantly setting ourselves up for discouragement or failure.
(Of course if falling back into old patterns starts becoming the norm, then we have to re-evaluate what is going on, and work on that).

And Tuesday was a fresh new day- woke up ready to get going!!! Well sort of, but I did get going and it was all good!!

My thermostat tells me that it is 53F degrees outside right now. Yay!! It is a welcome relief after wearing a winter coat and hat 2 days ago when waiting at the school bus stop with the kids in the morning. Spring has been taking it’s time to spring! After being surrounded by barren monotone trees for the last many months,  I look forward to the palette of colors that will be lining our roads and adorning our yards as the spring blossoms bloom around us over the next few weeks. 

I don’t know about you, but sunshine and beauty outside make me feel so energized and inspired.

I realize that not all of you live in spring hungry New England, or in the U.S for that matter and may be facing completely different weather conditions. But I am guessing that many of you find yourselves affected in some way, by the view outside your window when you open your curtains in the morning. At least temporarily.

And then we hit the ground running as we get ready for the day, whether it’s getting the kids to school, getting to work, taking care of errands, meetings, appointments…

Irrespective of how we feel, we do all those things that need to be done.

So I ask this question: Do we carry over this “do what I need to” idea when it comes to taking care of ourselves?

I don’t know about you, but when it comes to eating, exercising and resting it’s so easy to go by what I feel like doing/ having/ being.

Do you find yourself saying (and doing) some of these things?

“I feel like eating chocolate” (and then give ourselves permission to eat the whole box!!)

“I don’t feel like eating any veggies”

“It’s cold today, so I don’t feel like drinking much water”

“I’m not going to workout today- I don’t feel like it”

“It’s 11:00pm but I don’t feel tired so I’ll just stay up and keep browsing”

I admit, I sometimes do. It’s so easy to just go by what I feel.

As a result, though, I end up feeling guilty (about eating all that chocolate), feeling hungry because I didn’t get the filling fiber benefit of the veggies, feeling tired since I am not hydrated enough, feeling lethargic since working out energizes me, or exhausted because I slept so late, even though I still have to get up early to get the kiddos lunch etc for school.

I don’t say this to point fingers at you, or make you feel guilty… I do it.. a large majority of people do. But hopefully instead of feeling bad you feel empowered to tweak that, a little.

So what is the solution?

There are 2 things that are helpful.

1, If you are a parent, you can relate to this one… think about what you would tell your kid in this situation. “Get off the computer and go play outside… it doesn’t matter if you don’t feel like it” (real situation!!)

“If you’re not tired just go lie in bed with your eyes closed.. even if it means staying like that all night -awake” (again, real story- and, I admit- not so compassionate mum here!! )

2. How do you get all the other things done?

You plan for it. You schedule it in. You assume it has be to done.

I get to my appointments because they are on my calendar (or I would totally forget!!)

I go to work, because I have to be there… there really isn’t a choice in that, right?!!

And the list could go on.

Think about what you are doing to take care of yourself…

Are there things you could schedule in? Put on your calendar? Set alarms for (like I used to do, to get to the school bus stop on time- drop everything and get out there!!) Working out is a great one for that. Getting ready to go to bed is another.

How about things that you plan for ahead of time that you assume have to happen whether you feel like it or not? Planning balanced meals ahead for example, so at 5:00 dinner prep doesn’t start based on what I feel like having.

You give so much attention, time and diligence to do all those things that have to be done, for people around you, for work, for home.

Give yourself permission to do that for yourself.

You’re worth it.

I have been spending the last few months trying to get this website up … I am rather ignorant about these technical things, and had to spend a lot of time learning, watching tutorials etc. As a result I am amazed by all of you folks who’s job requires them to sit in front of a computer all day…. how do you do it???!!!!! It takes a lot of patience and persistence which I have had to dig deep to muster up!!

But more than that… it has been hard on my body! When I am immersed in learning something or trying to solve a problem, I just sit there for a couple of hours continuously…. and then when I get up… OH!- my back, my hips… aaaagh!! Yeah, my back isn’t too happy with me sitting like this, I have to say.

Oh- my timer just went off now… be right back…

So, I put the timer on my phone on, to get me to get up off my seat and walk around for a few minutes… I went downstairs, got some laundry taken care of and am back… it felt good to just stretch my legs going up and down the steps, stretch my back as I bent down to get stuff out of the dryer and stretch my arms as I folded my sheets…aaaaah, felt good..
It may not seem like a big deal… but I do believe that breaking up our continuous sitting is helpful to our bodies. Some experts suggest that getting some activity in for every 20-30 minutes is helpful. Some people I know use sit/stand desk, or standing and working with the computer placed on a higher counter. I somehow “think better” when sitting (if I’m using the computer, that is), so am yet to get used to the idea of standing and working.

Some fitness trackers give alerts when sitting for an extended period of time. Mine doesn’t so I have to be intentional to use a timer to remind me.
So what can you do if you have to sit all day for work?

• try putting an alert on your computer or phone to get up and move for the last 10 minutes of every hour.
• take a walk during lunch
• use a small bottle for water at your desk, so that you have to walk over to the water filter frequently to refill (since you are hydrating well, right??!!!)

And what are some of the things you can do during the little standing/moving breaks you take?

• do some dynamic stretches
• walk up and down the steps in your office building
• find some company who thinks the same way and take a quick walk around the floor.
• be social and talk to your coworkers in person-vs online chat/emails…(for a few minutes, that is!!)

And if you’re working from home there are even more options:

• catch up on some quick chore that involves movement- laundry, vacuum a rug, sweep a room, mop a room…you’ll feel even better knowing some things are getting done while you are moving around and stretching
• do a quick circuit workout… I have an interval timer that is set for 20 seconds workout, 10 seconds rest 8 times to equal 3 minutes and 50 seconds…
• go for a walk outside
• walk up and down your steps.The options are as great as your imagination.
  Some of the benefits of this are:
• You’re mind will feel refreshed
• You’re body will feel good from a bit of stretching and moving
• You are more likely to sit up straight and be aware of your posture – for a little while at least….

Studies have shown negative effects from a sedentary lifestyle. While many people don’t have a choice since that’s work, there are ways to at least “sit well”… Incorporating these won’t necessarily substitute working out regularly, however, it is yet another way to take care of our body.

Let me know what you do to counter the requirement to sit many hours during the day.