This is the difference between mindful eating and intuitive eating

This is the difference between mindful eating and intuitive eatingThis is the difference between mindful eating and intuitive eatingFirst, there wasmindful eating, which extended the concept ofmindfulnessto our plates forhealthier choices. But just when we thought wed gotten the core tenets of this eating pattern down, aelendher dietary approach with a similar name has come alongIntuitive Eating.If youve heard these two terms and are feeling a bit confused about whether they can be used interchangeably (or whether one is somehow an extension of the other), youre not alone. As a nutritionist myself, I initially assumed that Intuitive Eating was simply the new lingo all the cool kids were using to talk about mindful eating. As it happens, however, though these two food philosophies have many similarities, they also come with distinct differences in purpose and practice.A bit of backgroundBefore we delve into the contrasts between mindful eating and Intuitive Eating, lets take a look at the history. As youre likely aware, the mindfulness movement, so popular lately inmeditationandtherapy, is not a new phenomenon. The idea of anchoring attention in the present stretches thousands of years back into Zen Buddhist history. So although mindfulness, as applied to the food we eat (and how we eat it), has been promoted by a handful of prominent academics - such asJon Kabat-Zinnat the University of Massachusetts andBrian Wansinkat Cornell - no single individual can really take credit for it. (Still, for the sake of a timeline, many people view the publication of Wansinks bookMindless Eating($25) in 2006 as the starting point for increased awareness of the concept.)Unlike these rather nebulous origins,Intuitive Eatinghas a much mora structured background. Its a trademarked program developed by two registered dietitians, Evelyn Tribole and Elyse Resch. In an effort to help their clients establish healthy relationships with food, Tribole and Resch outlined a10-principle phi losophyin their 1995 bookIntuitive Eating A Revolutionary Program That Works($18). Twenty-three years later, the program has grown into its own empire of books and workshops. Dietitians and other health professionals may now receive training to become certified Intuitive Eating counselors.The differences between mindful eating and Intuitive Eating dont end with their backstory. Though both may yield the same end results (like achieving healthy weight or enjoying food more), they do so via distinct paths.What is mindful eating?Mindful eating, as its name implies, aims to engage and focus the mind. Dining mindfully might mean, for example, eliminating distractions likeTVor your phone in order to concentrate on food as its own event. By choosing mindful eating, you are choosing to enjoy your meal in a calm and comfortable place, says Phoenix, AZ-based registered dietitian nutritionistYaffi Lvova. You forego distraction to focus on the complete sensory experience of the food the taste, texture, temperature, smell, and your natural biological reactions to it.A mindful attitude toward eating can take on other forms as well. Savoring is a mainstay of the mindful experience of food. Taking time to enjoy something delicious tends to make it even more satisfying - often leading to consuming less of it. Mindful eating also emphasizes paying attention to the bodys cues of hunger and fullness Eat when youre hungry. Stop when youre full. (What could be more logical?) And pausing to give thanks before eating creates mental space for contemplating questions like where your food came from and how it will nourish your body.Okay, so what is intuitive eating?If mindful eating focuses on the mental experience of food, you might say Intuitive Eating takes this one step further, from the mental to the emotional - and beyond. To varying degrees, eating is an act loaded with emotion, both positive and negative. For some, this can lead toeating disordersor unhealthy relationships to food. Certain foods become virtuous, others villainous. In consuming them, we can assign these labels to ourselves as well. Intuitive Eating aims to turn this black-and-white, emotionally-fraught thinking on its head - as reflected in Principles Number One Reject the Diet Mentality and Number Three Make Peace With Food.Also in contrast to mindful eating (which by definition pertains only to food), Intuitive Eating encompasses far more than diet. With principles like Exercise - Feel the Difference and Honor Your Feelings Without Using Food, the program attempts to move hyper-vigilance around food choices to a more comprehensive understanding of health. Says Lvova, who encourages Intuitive Eating with her clients, My clients are searching for true health - the kind reflected in blood results, mood, quality of sleep, and overall life enjoyment.This big-picture approach to food and health means that Intuitive Eating is rarely used with weight loss as an end goal. (Alternatively, in p op culture and even inclinical studies, proponents point to mindful eatings effectiveness as a weight management strategy.) One of three things will happen when you start to follow IE, says Lvova. Youll lose weight, youll gain weight, or youll stay the same weight. But youll have so much more room in your head and in your life for joy.Depending on your goals, either a mindful or intuitive approach to eating may be best for you. With their shared purpose of giving the body what it truly needs, both can lead to better food choices, spot-on portion sizes, and numerous measures of health improvement. Talk to a dietitian for expert guidance on either method.This article was originally posted on Brit + Co.

How Going Back to Work Mirrors the Post-Christmas Return Line

How Going Back to Work Mirrors the Post-Christmas Return Line How Going Back to Work Mirrors the Post-Christmas Return Line Oh, what an exciting day. And for those who have the luxury of standing in line- that is being off work- a great deal of Americans were forced to trudge back into the office. They woke up to an exciting, gift and family filled Christmas Day only to wake up to the back-to-work routine the next morning. Bummer.Standing in line and sitting in a cubicle post-Christmas Day can both be equally dreadful. How can consumers and workers cope?Below are four simple steps both groups of people can take to ease the day after Christmas activity blowStrike up conversationYoure going to be in line for awhile, right? Might as well strike up a conversation with the person in front of or behind you to pass the time. Maybe you both can share your post-Christmas Day horror stories from previous years. Who knows where the conversation will lead? And you just may get a few laughs fro m doing this, a surefire way to lighten the long-line burden.The saatkorn is true while at work. Talk to your co-workers about their holiday plans. Swap stories about gift exchanges, time spent with family and the previous days activities. You can even vent about how youd rather be home than in the office a good conversation usually lifts the spirit.Pop in headphonesMaybe you dont feel like talking to anyone as you wait in line why not pop in your headphones and listen to music? At least you can help pass the time listening to your favorite tunes and drown out the post-holiday commotion.Listening to music at work always helps one to tune out distractions and focus. You can play your favorite holiday album to cheer yourself up. Or maybe youll decide to ditch the headphones and play your tunes at a comfortable office volume so your co-workers can enjoy as well. I mean, who can stay bitter about being at work with chestnuts roasting on an open fire ringing in their ears?Exercise patien ceThe day after Christmas return line is sure to be long store workers are sure to be frustrated and other standees are sure to get tired of waiting. You will certainly have to exercise patience today as you wait for your turn. Offer the cashiers a smile and inquire about their holiday. Wish them a happy New Year as you depart, and dont forget to thank them for their time. A polite attitude and gesture of appreciation always makes one feel better- especially one who doesnt have the benefit of sleeping in post-Christmas Day.If you do have to work today, you may need to exercise patience as well. Your co-workers may be disappointed with having to work today as well, or your team members may be stressed about finishing projects before the New Year. Be kind and courteous to everyone. And dont forget to smile, which is most often contagious.Stay busy to pass timeFind a way to keep yourself preoccupied as you wait in line. Make a phone call, a to-do list, clear out the memory on your phon ewhatever you can do with any devices you have. And if all else fails, Candy Crush should definitely help pass the time.Staying busy in the office is a great way to quickly get through the work day. Make a list of assignments when you first arrive and tackle each one-by-one. As you steadily work and focus on the tasks at hand (as opposed to being out of the office) youll be surprised how fast 5pm arrives.

Home Depot Is Hiring 1,000 I.T. Workers Apply Now!

Home Depot Is Hiring 1,000 I.T. Workers Apply NowHome Depot Is Hiring 1,000 I.T. Workers - Apply Now 8 Ways Getting a Job Has Changed In The Last Decade The Home Depot is on a hiring spree for top tech talent.Applicants need not know how to swing a hammer, rewire electrical or install drywall. Instead, the home improvement giant is making a play for techies in a push to support an $11 billion multi-year investment plan to extend its lead in brick-and-mortar retail and fend off increased competition from Amazon.The retailer is looking for applicants with backgrounds in advanced software engineering, system engineering, UX design and product management to work in their primary technology centers inAtlanta,AustinandDallas.With the rapidly changing retail environment, this is easily one of the most exciting places to work in technology, said Matt Carey, EVP and chief information officer of The Home Depot. Our team is building some of the most advanced software anywhere to help customers shop whenever, wherever and however they want.Asthe worlds largest home improvement specialty retailer, Home Depot employs more than 400,000 people and has over 2,000 retail stores in all 50 states, plus in U.S. territories, 10 Canadian provinces andMexico. In fiscal 2017, The Home Depot had sales of$100.9 billionand earnings of$8.6 billion.One senior software engineer describes working at The Home Depot as, a very modern tech stack which is nice for such a large company. I am on the .com team so I enjoy working in the e-commerce business. Would highly recommend. Meanwhile, a principal systems engineer celebrates the companys strong culture, writing, Fun environment, challenging work, numerous opportunities for growth.Want to get a behind-the-scenes look at what its like to work in tech at The Home Depot? Check out the below video and apply to one of their in-demand tech jobs today

Need Help with Your Job Search Consider a Career Coach

Need Help with Your Job Search Consider a Career Coach Need Help with Your Job Search Consider a Career Coach Laumeister offers an examplesay youre aCMO at an ecommerce company and another ecommerce company wants to hire you.Theyll pay you more and its a better environment. In that situation, its pretty obvious that you face a good opportunity. Rarely in todays world is it that simple, Laumeister says. A lot of times it means taking a risk, like going to a smaller company, getting more responsibility, or trading cash for equity - all these issues can come into play.In situations like these, Laumeister believes job seekers at all levels can benefit from career coaches.A special thank you goes out to this months Leadership Sponsor,Zoho Recruit. Please visit their site to understand how their quality services can elevate your recruitment practices.But First What Is It?Most of us are familiar with the concept ofworkplace mentors and/or advisors, but Laumeister is quick to point out t hat career coaches perform a very different function.A career coach is someone whos professionally trained to help candidates achieve their goals, and sometimes that requires figuring out what those goals are, he says. The coach is focused on surfacing what your goals are in your career and helping you achieve them. They help you discover what youre looking for, and then execute a process to get you there.According to Laumeister, career coaches candiscover job seekersstrengths and teach them how to articulate those strengths to prospective employers, but theyreespecially adept at helping job seekers understand theirweaknesses.Its hard to really look at yourself in a mirror and say, Im not good at something, to have that self-awareness, Laumeister says. A career coach is trained to figure that out.Of course, communicating someones flawsin a constructive way requires a deft touch. The best career coaches can turn weaknesses into opportunities for growth. Theyre trained in how to commu nicate itto the candidate in such a way that the candidate doesnt get defensive they dont put up a wall, but rather they embrace that change and start to work on addressing those issues, Laumeister says.Do You Need a Career Coach?Frankly, if people can afford it, I think everyone would benefit from career coaching, Laumeister says. But not everyone has career coaching in the budget. So, who really needs toset aside the money and invest in a career coach?As mentioned above,job seekers who are considering riskier moves might want to get in touch with a career coach for extra guidance. Laumeister also believes thatcareer coaches are an especially good idea for young candidates who are entering the workforce for the first time.When theyre looking for their first job, they dont really understand the hiring process. They dont understand what people are looking for, Laumeister says. So they go in, they tell their story, theyre all excited, but then they dont get the job and they dont know why.A lot of career coaches have backgrounds in recruiting and HR, so they can help young job seekers (and anyone else frustrated by the somewhat mysterious world of job hunting) navigate the at-times complicated hiring process. Career coaches can say, This is what you need to present, this is how you need to present it, and this is what employers are looking for when theyre hiring somebody. Laumeister says. Just having that view of the other side of the table is incredibly valuable. You can guess at it, but its really hard to get on your own.HowCan You Find One?Laumeister believes the Internet has made tracking down the right career coach much, much easier than it used to be.Typically, in the old days, it was word of mouth You asked a friend and they asked a friend and they knew a guy, Laumeister says.But there was no guarantee that your friends friends career coach was the right fit for you. That person may have been great for your friend and not so good for you, Laumeister says. They may have a different industry focus or a different level of job.Now, places like Laumeisters CoachMarket exist. Job seekers can look through databases of coaches and find the ones who are best suited to address their specific needs. Laumeister stresses the importance of vetting career coaches before deciding on one.Its really important to follow a process, to find someone youre comfortable with, he says.

5 ways your phone is ruining your sleep (and your life)

5 ways your phone is ruining your sleep (and your life)5 ways your phone is ruining your sleep (and your life)Howd you sleep last night? Probably not great since only 27% of U.S. adults get the recommended seven to nine hours of sleep per night during the week. And even those hours of sleep may not be high quality because the majority of our days were spent looking at bright blue screens which completely throws off our circadian rhythms and REM cycles.Did you know that 71% of people actually fall asleep either holding their smartphone, having it in bed with them, or having it on their nightstand? In other words, we are addicted to our phones and it is really taking a toll on our sleep which can throw off our waking hours.Here are all the ways your phone is hurting your sleep and your overall health1. It takes you longer to fall asleepEven if you feel tired you may find yourself lying awake in bed counting sheep then cows and then pigs BECAUSE NOTHING IS WORKING.When we looked at smar tphone use around the time when participants reported they went to bed, more smartphone use around that time, in particular, was associated with a longer time to fall asleep and worse sleep quality during the night, Dr. Gregory Marcus, author of a recent sleep study and an associate professor of medicine at the University of California, San Francisco, told CNN.2. Your sleep is low qualityNo Sleeping Beauty comas for you. Marcus research fell in line with other studies that found that being on the computer, a tablet-computer or phone close to bedtime is associated with difficulty sleeping.That blue light that fills your retina all day could be suppressing the production of melatonin which makes you tired and helps keep your sleep cycle on track.3. It interrupts your sleepDid someone post something on Facebook or Instagram? Well, now you cant get back to sleep because your phone needed to alert you of that groundbreaking news. This can completely disrupt a good sleep and again make it harder to fall asleep.About 72% of children ages 6 to 17 sleep with at least one electronic device in their bedroom. These kids get less sleep on school nights compared with kids who dont keep devices in their rooms.4. It makes you less productiveAs a result of not getting quality sleep, you are not as productive at work the next day. According to the National Safety Council (NSC), fatigued workers cost employers about $1,200 to $3,100 per employee in declining job performance each year, while sleepy workers are estimated to cost employers $136 billion a year in health-related, schwefelyperit productivity.5. It hurts your health in the long and short runHumans need sleep. It is a basic biological need. If we lose sleep not only do we have weakened performance, memory and attention span but our immune system also becomes more vulnerable.This means in the short term you are more prone to getting the office cold or flu. In the long run, poor sleep can possibly lead to obesity, diabete s, cardiovascular disease, and depression.

The Ultimate About Me Template Trick

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How to Have a High-Flying Career While Only Working Part-Time

How to Have a High-Flying Career While Only Working Part-Time Current notionsof what it takes to reach the top in the business world are still firmly basedin visions of long days full of hard, punishing work. Americans are terrified to take vacation timefor fear of falling behind in their careers.One study foundthat just 25 percent of workers are currently using all of their paid time off days. As if that werentbad enough, 61 percent of respondents also admitted to working while on holiday. All of this is happening against a workplace backdropin whichhigh-flying Americans are averaging 50-60 hours in the office per week just to get ahead.The evidence suggests that manyworkers are not putting in long hours because they love their jobs or are passionate about working. In fact, it seems that most workers arecompelled to work so much simply because they believenot doing so will adversely affect theirc areers.But, is it necessary to grind ourselves into the floor with back-breaking 60 hour weeks to be super successful? Maybe not. Maybe theres another way.Take a look atTimewises 2014 Power Part Time List,which is composed of high-ranking, supremely successful professionalswho only work between 3 and 4.5 days a week.An individual of real note is Nicola Mendelsohn,who is Facebooks most senior executive outside of the U.S. and she only works four days a week Surely, she cant be the only one who canreach the upper echelons of the corporate world while only working part-time.These successfulpart-time leaders are, hopefully, paving the way, showing the world that it is possible to have a a greatcareer without spending all day, every day in the office. Part-time work, it turns out, doesnt have to just be a second job. Rather, it can be a valid route to long-term career success.How Can You Build a Successful CareerWhile WorkingPart-Time?I suggest that you departure by target employersthat offer reducedworkingschedules. There are plenty of these part-time friendly companies out thereresearch from SHRMshows that part-time, reduced-hours schedules are offered at 43-51 percent of companies.KPMG, a major U.S. employer,is among those offering compressed workweek options.Deloitte is now offering more flexiblecareerlattices, rather thanladders, making the companyanother likely option for those who want to succeed in part-time careers.Most of the companies mentioned on theTimewise list linked to above are alsolikely to offer high-level career progression for part-timers. Therefore, it may be good to focus your career on these kind of employers if you are looking to be a part-time high-flier.There are even companiesthatexclusively work four-day weeks, such as Basecamp and Reusser Design, but these are few and far between.The good news is that there is also a growing demand for part-time senior executives, or fractional executives, as they have been called. The move towards con tingent work has affectthe higher ranks of businesses, creating lots of opportunities for part-time senior roles.The move toward contingent working means a whole new part-time, high-flying career pathway is opening up. You no longer have to commit to a long-term, 60-hour grind to build agreatcareer. Simplysearch forpart-time exec jobson Google, and youll have a list of powerful, part-time career opportunities and at your fingertips.