10 ways to stop over indulging during the holidays

10 ways to stop over indulging during the holidays10 ways to stop over indulging during the holidaysChristmas is a time to get together with family and friends, have a good-old catch-up and enjoy all the party season has to offer. However for those trying to manage their weight and follow a healthy eating plan, it may feel impossible to avoid the barrage of Christmas food and drink on offer at every given opportunityWhilst its great to fill up your social calendar with events throughout the winter period, it also makes it harder to avoid over-indulging on the festive food and drinks. Often, you can end up feeling sluggish, drained, bloated and heavy-headed.Here, we teamed up withNutritional Therapist Claire Barnes over atLepicol,to give youher ten top tips to help you resist the temptation to over-indulge and instead feel mora energized to enjoy the party season.1. And relaxSo, the year is coming to an end, and for most of us by the time it gets to December, were feeling like we dese rve a little treat. Why not Unfortunately many of us have been engrained to think that chocolate or sweets are a way of treating ourselves. Instead of reaching for the processed sugar-laden mince pies, give your body a proper treat, and book yourself in for a massage, reiki or a mindfulness session. Remember your body is your temple2. Freshen upGet yourself outside as often as possible. It may look dreary and cold outside, but just getting yourself out in the open air and moving around will help to increase feel-good endorphins. Any sort of outdoor exercise, whether a brisk walk or a more energetic cycle ride, will help regulate your appetite by temporarily suppressing ghrelin (our hunger hormone) as well as boosting your mood and reducing your risk of stress.3. Dont deny itDont deny yourself a little of what you fancy. If you crave a sweet treat, opt for dark chocolate (at least 70%) and dont feel guilty for adding that dollop of double cream, eating fat can improve your absorption of fat soluble vitamins (vitamin A, D, E and K), as well as helping you feel fuller quicker, meaning youll be less likely to want seconds4. Get cookingTry to find some time to make your own Christmas recipes and perhaps share them with colleagues or friends. By making your own food from scratch, you have the opportunity to reduce the sugar content, and switch to healthier ingredients such as wholegrain flour. Perhaps even conceal a few veggies at the same time, such as beetroot brownies or sweet potato cinnamon rolls.5. Stock-upWhen it comes to the Christmas meal, dont scrimp on the gravy. Think ahead and prepare your gravy in advance using a homemade bone broth. Its so simple to make, will liven up your gravy as well as provide some extra nourishment for your body and skin. Just drop the bones from a joint of meat, a roast chicken or a whole fish into a slow cooker, add some vegetables and herbs, then cover with boiled water and cook for 48 hours. As our bodies absorb the nutrient s they require through eating nutritious meals, were less likely to crave snacks between meals.6. Comfort eatingFill yourself up on hearty warm soups and stews. Aim to get at least seven portions of vegetables per day. A nutritious soup laden with vegetables and pulses should keep you filled up all evening, leaving you little or no room to over-indulge on any brightly coloured foil wrapped chocolates that are often handed around at this time of year7. Aint no sunshineEvidence suggests that we should all be taking a vitamin D supplement throughout the winter season as our bodies are not able to synthesise enough vitamin D from the sun from October to April in the northern hemisphere. Vitamin D in the body allows us to produce other hormones such as serotonin (often called our happy hormone), when we feel good from the inside, were less likely to look for a sweet indulgence as a pick-me-up.8. Like clockworkYour body clock should naturally adapt to the shorter winter days, but try to k eep it in check by eating meals at a similar time each day and go to bed and wake-up at the same time. When inevitably you do have a late night over the festive season, try to get back in check the next day by sticking to regular meal times, rather than snacking, keep the body hydrated and get back to a normal sleep pattern.9. Get a helping handOne solution to help prevent over indulgence is to take a supplement, such asLepicol Lighter (www.lepicol.com). This award-winning high fibre product contains 7 strains of live bacteria (probiotics), chromium for the maintenance of normal blood glucose levels, glucomannan, a plant fibre which contributes to weight loss in the context of an energy restricted diet and psyllium husk, which contributes to maintaining normal bowel transit. Taken before meals, it may help prevent overeating and reduce cravings.10. Eat mindfullyChristmas time is a great excuse to take a break from computer screens and smart phones and gather round the dinner table, where you can really focus on the food you are eating. Without distractions your brain is better able to pick up signals of when you are full, meaning youre less likely to over eat. Chewing your food well, putting down your cutlery between mouthfuls and really savoring the flavors will also help with this.This article welches originally published on YourCoffeeBreak.

Here is what we can all learn from Dr. Jane Goodall

Here is what we can all learn from Dr. Jane GoodallHere is what we can all learn from Dr. Jane GoodallAs a world-renowned primatologist and the undisputed expert on chimpanzees, Dr. Jane Goodall has dedicated herbei entire life to making the world a better place.Since the 1960s, she has been a trailblazer in her field, best known for studying the social dynamics of wild chimpanzees at Gombe Stream National Park in Tanzania, where she spent more than 55 years observing and forming a bond with the Kasakela chimpanzee community. In 1977, she founded the Jane Goodall Institute, which aims to mobilize the collective power of individual action to make a difference in our planets wellbeing and in 1991, Roots Shoots, a global youth service program that hopes to empower young people around the world by fostering a love and respect for nature. Shes a diehard animal rights activist, conservationist, and UN Messenger for Peace. And that doesnt even begin to skim the surface of her many accompli shments.In 2004, Queen Elizabeth II named Goodall a Dame of the British Empire. In 2014, she was awarded the Presidents Medal from the British Academy. She has countless honorary doctorates, just launched a Master Class on conservation, and has a documentary all about her life and work on the way. Shes also excellent at throwing shade, once comparing Donald Trumps behavior to that of a male chimpanzee trying to exhibit dominance over his rivals.In many ways the performances of Donald Trump remind me of male chimpanzees and their dominance rituals, she told The Atlantic during the 2016 election. In order to impress rivals, males seeking to rise in the dominance hierarchy perform spectacular displays stamping, slapping the ground, dragging branches, throwing rocks. The more vigorous and imaginative the display, the faster the individual is likely to rise in the hierarchy, and the longer he is likely to maintain that position.So how does she manage to do it all? Here are a few tips fro m the primatologist herself.1. She goes for a walkPeople always say, Do you meditate? No, I dont meditate - at least not officially. I probably do, sort of, in my own way. But thats usually if I get a few minutes out in nature, which I do sometimes. I go for walks when I can. Occasionally, I get a few days at home in England, at the house I grew up in, where my sister actually lives. Weve got a dog or two, and I always go for a walk when Im at home.2. She listens to audio booksIn order to quiet my brain so I can sleep, I put on an audio book. It needs to be one Ive heard many times, so I dont actually have to listen except to know words. I just recently went through, many times, some of Charles Dickens books, which are always good. And then Ive got some Agatha Christie, Hercule Poirot and Miss Marple. Things like that. Nothing serious, because then I wouldnt sleep.3. She takes a shot of whiskey before bedI have a little toss of whiskey every night. Thats very important. I used to h ave that ritual with my mother.4. She only takes antibiotics when she really needs themI have good genes. Im just very healthy, thats incredibly lucky. So usually I can go through places, areas where people have got flu, or something like that, and I manage to avoid it. Probably because almost never have I taken antibiotics, and so my body has built up a good immune system. When we were children in the war, there was none of this, Oh it fell on the floor, we mustnt eat it. And that sort of thing - none of the sort of modern panic about dirt. We just grew up as kids mucking about in the garden and cliffs and animals and things like that. So I do think building up a strong immune system when I was a child was important to my self care today.5. She stays presentI really dont do anything except live for the moment and not worry too much about the future, and tackle the problems as they come along.As a bonus, Goodall also shared with us the one thing that makes her feel most empowered, whether it be an item of clothing or a particular memory. Unsurprisingly, she returned to her roots.Theres quite a lot of different things that make me feel empowered, she says. Ive had many amazing moments, but if I can choose where to be, which gives me the best peace of mind and everything, its by myself out in nature, preferably in a forest. Thats what feeds my spirit, and I do believe in a great spiritual power, and I do believe I get strength from that.I get to Gombe in Tanzania twice a year, just for a couple of days, but I always insist on having one day by myself in the forest, she continued. And then every spring, I go with the photographer Tom Mangelsen and a little group to see the sandhill crane migration in Nebraska. Thats another spiritual event. And then in between, I try to get out and see a bit of nature if I go to a new country. Even if its just brief, its a new experience.This article first appeared on Shondaland.

In a Google World, Prepare to Be Investigated

In a Google World, Prepare to Be InvestigatedIn a Google World, Prepare to Be InvestigatedIs your online brand ready to be investigated?Excerpted from Youre Better Than Your Job Search By Marc Cenedella and Matthew RothenbergHow likely is it that your resume, job application and credentials will be reviewed for inaccuracies? Nearly 100 percent, according to the Society for Human Resource Management. Almost all human resources professionals reported to SHRM that their organizations conduct some form of background check on every employee. For some candidates, it doesnt take much mora than a Google search to pull up information, both good and bad.Besides seeing things like what you have published, an online search can also reveal unflattering or downright negative things someone may have said about you. Beyond that, most recruiters check references at every company you list to verify your duties, tenure, salary, and in some cases even your W2. Their findings include the most damning do cumentation, including police reports, articles about misconduct and more. All that information is shared with the recruiters client the hiring manager.If you have been interviewed and a falsification is uncovered, chances are thats the end of the road for that job and possibly future opportunities as well. It will be disheartening to you in your job search and cost you potentially useful contacts, so think long and hard if you feel tempted to lie.Now available in e-book form for $3.99 from online retailers, including Amazon, Books-a-million, Barnes Noble and Borders.