Archive for the ‘Burnout and Resilience’ category

What’s your focus?

May 22nd, 2018

An infectious laugh does miracles (pintrest photo)

Joy, Hope and Beauty

My life is quite full and busy with positiveactivities — full of joy hope and beauty.  Focusing on the good can help you through tough times.  What’s your focus?  Here’s what I’ve been contemplating:

A toddler’s belly laugh

Sunday I was eating with a friend of mine at a restaurant and the toddler at the next table was being teased and joked with by her grandpa.  The infectious belly laugh of a delighted toddler should be canned and sent to every world leader.  Maybe we might move towards world peace, at least there would be a lot of happy hearts. Just thinking of this little girl and her laugh makes me smile.

Meetings meetings meetings, but good (some coaching) ones!

May and June are meeting (and coaching meeting) months for me.  I enjoy the change from (mostly) teaching to mostly coaching.  Meetings can be good.

Holidays, short and long

Switzerland celebrates the moveable feasts.  Over Ascension we went camping along Lake Constance and into Germany in a VW bus. What fun!  I was also able to take a week and “go home” to visit family and friends, too.

Blooming Garden!

Going into the garden and enjoying all the colors and blossoms can really change my day. Everything smells so good, too!

Books!

I have been reading, as usual.  I have enjoyed quite a number of books late, but my reading list is as long as ever. Besides still working through Henry Cloud’s Integrity, and Boundaries for Leaders I am reading Tribe of Mentorsby Timothy Ferr– and some novels to keep me entertained…  What are you reading?

Art and Museums

One of my new friends and I have a tradition of attending art museums together. I enjoy the exhibits, and my friend is adept in modern art and can help me enjoy and understand it better.  We will be attending a Picasso exhibit this week, and I am so looking forward to it, and to the piggy-back visit to the Hermann Hesse Museum the same day.

Coffee and meals with family and friends

Finally, I’ve been taking time to spend with family and friends.  It is great to connect with people and to have important discussions with them.  I recently remarked that my view of success has changed to how I am doing with my important relationships.  This has become more and more important to me in the past few years.

What makes your life full and joyful?  What have you been up to?  What are you focusing on?  I wish you a positive week full of joy, hope and beauty!

Patricia Jehle

patricia@jehle-coaching.com

www.jehle-coaching.com

Take off your shoes and pay attention

May 16th, 2018

Time to get away – and reflect

Reflecting

Doing Something for Myself—Enjoying a short break and remembering to take off my shoes at the end of the day and think

Sometimes we have to do something for ourselves, like going to the spa, eating chocolate ice cream, or sitting in the sun.

Self-care is rather individual, unique to each person.  Last weekend I went camping in a VW bus because of the looong Ascension weekend in Switzerland; it was a “we weekend” with my husband and some good “old” friends. I was really tired Sunday night when we returned, but the time, money and energy spent were well- spent on relationships and on fun!

I have my unique set of work and fun passions:  business start-ups and leadership, writing, teaching, meeting with people (“old” friends and gaining new ones) and learning new ideas and concepts.  What are yours?

Now I am taking another short break before a heavy season of correction and meetings, but not in Europe.

What is in it for me:

Friends and family- relationships are key, and we need to care for them. Also, a little “me” time  and downtime is involved, of course.

Taking of my shoes and reflecting on each day:

“Earth’s crammed with heaven,

And every common bush afire with God,

But only he who sees takes off his shoes;

The rest sit round and pluck blackberries.”

Elizabeth Barrett Browning

from Aurora Leigh

Take time to reflect

Each day I try to allow myself the luxury of going “home” and relaxing, taking off my shoes and putting my feet up and reflecting on the day, on the things I’ve heard and seen, and the people I have met, and how all this might all change me and give me new perspectives.  Seeing, as in the poem, brings new perspectives.  I – we all – need to take that time to see.  In the movie I saw on the airplane yesterday (“Lady Bird”), it was said that love and paying attention are basically synonymous.  I can agreed.  Let’s love more.  Let’s pay attention more.  Let’s reflect.

It’s not that I will ever have finished reflecting on my life; in fact, I have much more thinking to do – every day.  But short times in the evenings are a way to begin that process which must continue into the future.

So, what about you?  What are you doing for yourself, to grow, to be encouraged, and when are you going to take off your shoes and reflect on your daily experiences?

Have a great week!

Patricia Jehle

www.jehle-coaching.com

patricia@jehle-coaching.com

 

 

 

 

Resolve your conflicts

April 23rd, 2018

GOT CONFLICT? ASK QUESTIONS!

Got conflict?

Are you trying to figure out how to work with that other (maybe difficult) person in the room?

Knowing your team, knowing your client, knowing yourself is key for your job.

Knowing how you and the other person ticks can really help reduce conflict, as well.

Here are some ideas using the Harvard Negotiation Model to help you resolve the conflict:

  • Relationships First
  • Focus on the WHY
  • Generate(win-win) options

Relationships are key

With that, I mean you need to be able to feel some level of trust with the person.  Also, the conflict issue needs to be separated from the person/personality.

You need to know your – and their WHY

To find a positive solution you must focus on why you want something and why the other person wants something.  By doing this, you take away the feeling that the “pie is only so big” and can find creative ways to solve the problem.  What you are doing is focusing on what both of you need in this instance.

Options galore

When you generate as many options as possible, you will find an amazing solution, especially when all those options are beneficial to both parties.

When you focus on the relationships and trying to reach everyone’s needs, you may find the conflict disappearing.

Try Nonviolent communication, too:

“I see, I observe that…”

“When I see/observe this phenomenon, I feel…”

“I need this to happen because of the situation…”

“Would you please…”

This may help you to communicate the issue better.  But no matter what, start some good communication!

Patricia Jehle             www.jehle-coaching.com     patricia@jehle-coaching.com

Spring means VACATION!

April 17th, 2018

Time to get away

Have you got time for a spring break?

Or, are you skipping the possible vacation opportunity?  Are you working through your vacation time?

Although our family is taking less vacation together, my husband and I will be taking a week off together.  How about you?

The temptation is to keep on working and go on holiday “later”…

Many of us are tempted to skip our holidays, or, at least check our work emails often while at the beach or in the hotel.  After all, nobody wants 1,000 emails to go back to work to.

But psychologist have found it vital for our health and well-being if we can completely shut down for a while, even if it’s a 48-hour break from emails, and a change of pace and scenery.  Have you planned your vacation for this year?  Decided to skip it the summer holidays and work while “nobody is in the office”?  A quote below shows the importance, or lack thereof, of vacations in different countries:

“The online travel agency Expedia conducted a survey about vacation time in 2010, and according to their data the average American earned 18 vacation days—but only used 14 of them. Every European country included in the survey reported both more vacation days earned and used. France topped the list, with the average worker earning 37 vacation days and using all but two of them. And according to Expedia’s data, only 38 percent of Americans said they used all of their vacation time, compared to 63 percent of French respondents.” http://www.usnews.com/science/articles/2011/08/17/the-benefits-of-taking-time-off

Your physical and mental health depend on R&R

Studies have shown that we need to take time away from the daily schedule of work for our health, whatever that place and activity might be.  It is the “other” that causes restoration and growth.  For example, new places make new mental neuron synapses grow and rest the overused “pathways” of much used tracks of thinking in our brains. This, of course, also promotes creativity.

Not only that, but when we go on holiday, stress levels are reduced and therefore, productivity increases with a break in our work.  Employers should be sending their team members away more often just for better productivity—and for better creativity.  The employees return to work relaxed, healthier, and ready for more challenges to be overcome, more new ideas to be generated.

Your need to relax — or you might find it difficult to do so later on

It has been shown that, depending on your actual stress level at any point in time, it will take more or less time to unwind and really relax.  If you go for too long without a break working at t high stress level, it becomes increasingly more difficult to wind down.  Eventually if this goes on for too long, you will be unable to “remember how to relax,” and may be in danger of burnout.  Therefore, even long weekends with no emails are recommended to keep you “in practice”.

Take the long weekend off, at least!

In Europe, we have movable feasts coming up:  Ascension, Pentecost and Corpus Christi.  May people take these three and four-day weekends off and do something special.  Nobody expects any emails to be answered, most people even TURN OFF their cell phones!  This was also done from Thursday night to at least Monday night of the Easter weekend holiday.  If you live in Europe, these weekends can also help you wind down a bit.  We will be taking advantage of these holidays, too.

Your family relationships matter, and spending time with family builds the relationships

Finally, it is important to remember that the reason you are working is less important than your relationship with your loved ones (or something is very wrong).  Take the time off to build your relationships with your significant family/friends, doing things you all feel are enjoyable and relaxing.  It is the time spent together in the end that matters, because those are our key relationships.

SO: Just do it.  Take your Spring Break!

I work only for about thirty minutes each day, clearing emails and doing triage so my return to my business and to teaching at the university is not so stressful.  Of course, I do not check mails from Friday-Monday morning on holiday, ever.  I have a friend who gives herself x number of coupons during a vacation to look at emails.  Try these or something else that works for you.

However, you deal with your responsibilities, take your vacation time off; limit the amount of time on work-related activities such as emails while you are away; and do things with those people you love; and finally, have fun this spring!  There is only one Spring of 2018, after all.  Enjoy!

Patricia Jehle      patricia@jehle-coaching.com    www.jehle-coaching.com

 

Stuck? Do what you CAN!

April 2nd, 2018

I have a big coaching test next week and I am reviewing like crazy.

Studying can be stressful

At one point this past week I considered doing something to augment my (already enough) training, but way to last-minute to accomplish well.  But then I remembered a good saying for this instance:

Do what you can, and then turn your focus away from what you can’t.

Get out of Your Own Way and make sure you focus on what you can do

This works for most instances, especially for work.  You can also think about how to work when things seem stuck:

Business or work not going well?  Or maybe you have all your ducks in a row, but something seems to be stopping you?  Is something intangible slowing down your business?  Maybe you have inner some conflicts with yourself that need addressing so you can start moving forward again.

A while ago I read a wonderful book by negotiation expert Professor Dr. William Ury of Harvard Business School called Getting to Yes with Yourself and I found some treasures to help us out of those stuck places in business and in life.

Here’s Ury’s 6-Step Model:

  1. Put yourself in your shoes
  2. Develop your inner BATNA
  3. Reframe your picture
  4. Stay in the Zone
  5. Respect them, even if
  6. Give and Receive

What this means, step-by-step:

  • Put yourself in your own shoes means you need to understand your own feelings and needs before you can go anywhere near the business negotiation/ the other person you are dealing with. Ask yourself questions regarding your feelings and your deepest needs.
  • Develop your inner BATNA refers to the famous Fisher/Ury negotiation concept Best Alternative to a Negotiated Agreement- what are you going to do if the deal doesn’t work out? In other words for yourself, take care of the deepest needs you have in this (and every) situation, no matter what happens.  You are not a victim, take responsibility for your own needs.
  • Reframe your picture is about how you see the world, and even the universe. See it as working for your and “the” good, and you will not live in the trap of scarcity.  Remember, scarcity leads to decisions made out of fear, which is to be avoided.  Take decisions from a place of trust and abundance instead.
  • Stay in the Zone refers to being in the present, not focusing on the past or future. It means letting go of the past and its problems and freeing yourself from anxiety about the future.  Staying in the zone allows you to succeed.  Hanging on to past regrets and hurts or worrying about tomorrow are not going to help in any way, and in fact, they hinder you from moving forward.  Avoid all those “should” statements. That show you are either judging yourself or someone else, instead ask yourself, “what is the smallest thing I (or someone else) can do now to make a change?”
  • Respect them even if is about how we treat each person with the respect due every human being. I don’t have to approve of the persons actions or beliefs.  I don’t need to like the person.  I just need to make a decision to treat the person with respect.  I also can try and understand the person by “walking in their shoes” and trying to see the issue from their experiences and background.
  • Give and Receive means that the most successful business people are givers and not takers, and that is according to research (Wharton Business School).

When you understand this concept you are very likely to become unstuck and move forward in business, in negotiation, and in life.  There are good questions I as a coach can ask you about each step in Ury’s model to help you along your way to success.

Reboot: take time and think, and then do what you can about the situation

Remember, do what you can (and don’t focus on what you can’t),  and then to get to yes with yourself so you are more likely to move forward in business and in life.

Have a successful week!

Patricia Jehle

patricia@jehle-coaching.com

www.jehle-coaching.com

 

Healthy Work

February 5th, 2018

A heathy work environment can make you a very productive person

Are you working “healthy”?

January is a month where we turn away from eating and turn to healthy living.  We often take on new exercise regimes, maybe we change our eating patterns, we often do not drink much (or any) alcohol, and so on.  But what about at work?  Are we working “healthy”?  There are at least four aspects of work that can be heathy – or not, and here are some things you can do about each aspect:

A Healthy work environment?

How is the light in your workspace?  Can you add a daylight desk lamp to give you more energy?   Can you take a break and walk outside in the daylight for ten to fifteen minutes each day?

How is the eating situation?  Do you have access to healthy fresh lunches and snacks?  Do you need to make a plan to bring food from home?  Are you drinking enough water or healthy drinks, and avoiding sodas?

Are you able to get fresh air into your office space?  Can you “air” the room a couple of times a day to regenerate the oxygen levels?  If not, go take that walk!

Are you moving enough?  Research says you are more productive if you work in shorter bursts and then move a bit in between.  So, do you work for 45-50 minutes and then go get a drink at the water cooler, or go up and down a couple of flights of stairs?  Can you walk to where you eat lunch, if you eat out?  What else can you do?

Unhealthy work relationships?

How are your work relationships?  I have a friend who when one part-time colleague shows up, her environment changes so much that she feels very uncomfortable.  She has decided to avoid working when that colleague is there, if at all possible. I have another friend who was being used against her will for “office politics”.  She finally left that company, because she could not easily change the situation.  So, are you in a relatively good relational environment at work?  Yes?  Good!  If not:

  • Can you change the situation- either work at home more, work in another office space, or something else?
  • Can you talk to somebody about it who can help you change the situation?
  • Can you live with it?

If not, maybe you should start looking for a new situation, especially if the situation is making you feel unsafe, making you have sleepless nights, or making you ill.  My friend chose this route, maybe you should, too.

Are you working too much?

Some people may have to put in a long week every month or two, but if you are doing this consistently, you may be heading towards burnout.  Think about what you consider normal working hours.  Think about this, and then google the normal work-week for your country.  Are you within 10-15% of that “normal” amount most of the time?  Then I would not worry too much.  But when you are working 50+ hours a week consistently, most months of the year, consider what you can change, and do it fast!  Maybe you need a coach to help you find ways of optimizing your way of working, maybe you need to delegate more.

No vacations?

There are many people who really do not take their vacations.  Maybe it’s from fear of not getting everything done in time, or fear of getting too far behind while gone, or fear missing out on an opportunity.  When people make decisions based on fear, there is usually something negative (and possibly unhealthy) going on.  Watch out!  This can be a red flag!  Maybe you need to talk about those fears and find ways of getting around those issues.

We all need time away.  I have a friend who is (finally) taking 16 days to go away with her husband and leaving their business to be run by the team.  This is a first and she is hopeful it will become a more routine (at least once a year) activity. My friend really needs a break, as most business owners do.

When was your last vacation?  Did you take all your vacation days last year?  If not, why not?  Vacations are healthy ways of getting back not only energy, but also your creativity, which is needed for your work.  We usually come back from with fresh perspectives after a good holiday.

So, how are you doing at work, health-wise?  What do you need to change?  How are you going to do it?

Have a healthy work week!

Patricia Jehle   www.jehle-coaching.com patricia@jehle-coaching.com

 

Solutions to our problems

January 29th, 2018

Got problems? We all have, but what’s there to do?

We need to see the big picture and understand the problem before finding a solution

My January has had its ups and downs, especially regarding hearing bad news about family and friends, especially about their health.

But I have to balance that with new clients and new beginnings. Maybe your day, week or month has been like that, too. – full of decisions, full of positives and negatives. Life is usually a balance of good and bad, in the end.

Reflect:

At the end of the day the question is always what am I going to do about what has happened? How am I going to process my morning, my day, my week…? Personally, I do two things: I go through the problem-solving set of steps I have made for myself and then remember my “3-a-day”. I bet you have problems and hard days, too, so maybe my steps will help you!

Wrestling with the problems

What about the hard issues at work, at home, etc?   First ask yourself: Is it really a problem? Do I let the issue go? Do I fix it, or can I find someone else to fix it? Or must I continue working with the problem for a longer time, working on finding an answer or someone who can solve it?

Question one: Is it really a problem? (Evaluate the issue)

First things first, after all. Sometimes our issues are only perceived as problems, but when looked at from another angle, they are actually not problems at all. I had one of those recently. Because I could realize that it wasn’t a problem, I slept well last night. Sometimes it is a little problem, too, and not worth my energy, at least at the time.

Question two: Can I solve it? And how?

Some issues are worth my time (and saving money on a professional); some are not. Some problems are best left to my friends and family to help me solve them.

Some issues are, for the moment, “unsolvable” and then what am I going to do? Steven Covey reminds us to focus on our circle of control. What can I do about it? I may have to let the issue lie, do some research on it, or let it go. Last week I let something go. At least for the time being, it is “not in my radar”, anymore.

There is an upside of not “fixing one problem: because I could let one problem go, I was able to focus on and solve another problem. That solution went on my gratitude list for the day. What a great feeling to have solved a rather complicated issue, and all by myself! I had a great feeling of accomplishment.

Here is a step-by step way of dealing with your problem:

So, if it is a real problem and I have to solve it now, there is a first step of finding out as much as you can about the problem by asking even more questions, for example, the 5 Whys, or using What, Why, How, Where, Who and When:

  • What do I want to achieve, what are the facts, what would happen if no decision were made? Or no solution found? What do I need in order to find the solution?
  • Why do I want to have a solution? Why did the problem happen? Why do I need a solution?
  • How will the situation be different with a solution? How relevant is the information I am gathering? How can I involve others? How can I find out more about the problem and the solution?
  • Where did the problem begin? Where is the impact? IS the “where” important, and if so, why so?
  • Who is involved? Who cares about the situation? Who is affected? Who needs to be informed? Who am I trying to please, if anyone?
  • When did the problem arise? By when does there need to be a solution? When is the deadline for (any) action?
  • The 5 Whys: is a technique to find out the cause – and effect – of a problem. Why is asked 5 times, each time using the answer as the base for the next why. The car isn’t starting: why? The battery is dead: why? The alternator is broken: why? It’s belt has broken: why? It was old and had not been replaced: why? The owner had not followed the schedule for part replacement. (this is the root cause)

Then it’s time to identify solutions. That is a great place to be at, as then you can decide if you do it, do some of it, or delegate it. Then you choose the best solution and break it into manageable steps. Then you try out the solution and evaluate it, refining it. Repeat ad infinitum.

Questions that are well-placed can gain great insights

Finally:

Keep on Problem-solving, remember FLEXIBILITY and Gratitude!

Keep trying the solutions, and keep working on the questions. Because more than one of my problems is large and on-going, as they are something almost totally out of my control, I work on other problems that are more “solvable”, and then do what I can, waiting until it’s the right time to address the other issues.

Thus, flexibility helps a lot with bigger problems, try this, try that. Wait. Then try again another way. Ad infinitum.

My 3-a-day Gratitude List

The three a day gratitude list is a “to do” I not only do myself, but tell everyone I know to do it, as well: friends, clients, and colleagues alike. So ask yourself: “What am I grateful for today?” Then write it down on paper. Some people even keep a gratitude journal. The writing by hand is important, trust me. This will help you focus on the positive at the end of your day.

Still got problems? Me, too!

But don’t worry, if your problem is to be fixed, it will be. By me? By you? By friends, colleagues family? By another? Be assured it will be fixed, one day. Then you can put the answer on your 3-a-day list.

Enjoy the rest of your week, despite your issues!

Patricia Jehle

www.jehle-coaching.com patricia@jehle-coaching.com

Healthy, sustainable Eating

January 13th, 2018

A double pyramid to help you eat healthily and sustainably

An Eco-Friendly Diet that’s healthy? What’s that?

After this week’s earlier blog on good decisions and the placebo effect, especially regarding healthy food choices (http://www.jehle-coachingexpat.com/2018/01/11/placebo-effect-and-decisions/ ) I started thinking about meat (and other protein) eating and I started researching on the ecological sustainability of high-protein diets and the recommendations of the UN and medical associations.

While doing my little research, I came across the “double pyramid”, which shows the effects of what we eat (diet) on the environment and comparing it to the updated suggested dietary pyramid used by the UN and medical authorities.

I assume we all want to be healthy and for the world to be a better place, and one of the ways we can help these goals is to care about what we buy in general, and specifically, what we eat. I personally think we need to eat a more sustainable, but yet a healthy diet, and it’s a viable choice, both environmentally and financially.

So, here’s what our eating footprints look like, depending on our general diet: Vegans (though I could never claim to be one) have the lowest carbon and water footprints. Just saying. This is followed by vegetarians and then omnivores. I am an omnivore, but I readily will give up eating meat or other animal/fish proteins for days on end. This excludes our own home-grown eggs from our (free range, very happy) chickens, and Swiss milk products. I do live in Switzerland and come from Minnesota, after all.

Having said that meat eaters have the highest carbon and water footprints, it can also be said that most dietary recommendation pyramids now say we should not eat so much meat, especially red meat, anyway. And if you cut your meat eating down to twice a week, you already halve your footprint levels. That’s not too bad, considering it is healthier, anyway.

I did note that coffee and chocolate are not listed on the pyramids, and find that not so helpful for my personal lifestyle.

Coffee and Chocolate

After a quick google, I found that black (UGH!) coffee has 21g carbon footprint per cup and the latte (MMMmmm!) 340g- gasp and sigh. The water footprint is high, one article said 20 049 m3 per ton of harvested coffee just for the growth, and that does not include roasting containers and any other preparation. But maybe we should be buying at least a FairTrade version.

Deforestation aids to adding to chocolate’s carbon footprint, so we should really only buy sustainable fair trade brands. In Switzerland, the UTZ seal is important (for both chocolate and coffee). Regarding chocolate, one article says “Cadbury estimates that 169g (6 ounces) of carbon dioxide equivalent are emitted into the atmosphere for each 49g (1.7 ounce) Dairy Milk chocolate bar. This calculation includes emissions from the production of raw ingredients such as cocoa, cocoa butter, milk and sugar, and from packaging and distribution, but not from land-use change.” http://www.wri.org/blog/2015/08/how-much-rainforest-chocolate-bar

Maybe a diet after Christmas would be in order for me, but first we have to eat all the chocolate in our house, and there is quite a bit left. Anybody want to come help?

A sustainable Diet

Now, let’s go back to the suggestions. Here’s the low-down on my interpretation of the double pyramids:

What to eat a lot of:

Local and seasonal fruit (and dried version) and vegetables, bread, pasta, potatoes, rice, legumes, olive oil (- which for me is local), nuts, and milk products and eggs. For those who don’t have good olive oil, try something else that’s local and healthy.

What to eat a little bit of:

Fish and seafood (see the wwf list for what is healthy and not over-fished), local chicken and other poultry. They put cookies here, interestingly enough, too. I like cookies.

What to eat once or twice a week, maximum (SORRY!)- and the list is rather the same, surprisingly:

Sweets, “bad” fats, and red meat

That’s it! Al we have to do is the good old rice, vegetables and beans thing, which I have known and done since college days. I bet we all know this. Luckily I bought a new (to me) Moosewood cookbook recently to jazz up my vegetarian cooking.

Tonight we will be eating chili and rice. What about you? So, let’s eat healthily and sustainably for a better world and a better life!

I raise my carrot to you and to our better health!

Patricia Jehle www.jehle-coaching.com    patricia@jehle-coaching.com

 

 

 

Placebo effect and decisions

January 11th, 2018

Mind over Matter

Get out of Your Own Way and make sure you are making good decisions

I recently read an article that said that January is the month where you and I would most likely spend (waste) money on bogus health products, so watch out! This is the season of getting our lives in order, of losing those extra Christmas and New Year holiday pounds, of starting new self-improvement programs, and the like.

When I put cynicism aside over our overzealous resolutions to improve, is there some truth to these efforts and ideas that we can indeed change, or is it really the placebo effect at work.

 

Is there a Placebo at Work?

My medical-student daughter says that the placebo effect is real and very helpful in a lot of cases. This means if you decide to spend a lot of money on a bogus home remedy of sorts and you believe it’s going to work, it probably will. This means of you follow x diet for so many weeks, it is likely to work if you believe in it.

So, what do you believe in? What’s your go-to remedy for x, y, or z?

My nephew is a convinced user of mega-vitamin supplements with zinc, etc. to enhance his immune system. I have got to admit that I use something similar when I travel or feel a cold coming on.

The real question is what is at work, the vitamins and mineral, or a placebo? The other question is if it matters or not.

And does the placebo effect continue to diets and such?

My next thoughts lead to eating habits and diets, as this is the season of shedding our extra pounds, or at least attempting to do this. I have to admit I really don’t believe in diets, as I have seen friends and family do the diet yoyo – and I, myself, have been rather stable in weight for the past several years, even during chemotherapy. As and aside, I had hoped to shed a few pounds during therapy, but alas, it was not to be, sigh.

So, at least for a time, does the placebo effect work for diets? And what is healthy, anyway? Are carbs all that bad, and is sugar a “drug”? Now, here is my layperson, non-expert opinion:

Diets don’t work, instead we should eat, move and live healthily.

According to Mayo Clinic this is hwat you should be eating for a normal 2,000 calorie eating plan:

  • A variety of vegetables — dark green, red and orange, legumes (beans and peas), starchy and other
  • Fruits, especially whole fruits
  • Grains, at least half of which are whole grains
  • Fat-free or low-fat dairy, including milk, yogurt and cheese, and fortified soy beverages
  • A variety of protein foods, including seafood, lean meats and poultry, eggs, legumes (beans and peas), and nuts, seeds and soy products
  • Oils, including those from plants, and those that occur naturally in nuts, seeds, seafood, olives and avocados

Including:

Vegetables 2 1/2 cups a day
Dark green 1 1/2 cups a week
Red and orange 5 1/2 cups a week
Legumes (beans and peas) 1 1/2 cups a week
Starchy 5 cups a week
Other 4 cups a week
Fruits 2 cups a day
Grains 6 ounces a day
Whole grains ≥ 3 ounces a day
Refined grains ≤ 3 ounces a day
Dairy 3 cups a day
Protein foods 5 1/2 ounces a day
Seafood 8 ounces a week
Meats, poultry, eggs 26 ounces a week
Nuts, seeds, soy products 4 ounces a week
Oils 27 grams a day
Limit on calories from added sugars, solid fats, added refined starches 270 calories a day (14% of total calories)

Thus, I would have you note that grains and starch foods are BIG on this list, and I find it interesting that so many people I know are scared of those foods. It’s not those foods, but the processed versions that are really bad. Another aside, for those who know what they are, Twinkies still exist. I saw some last week in a Target store in Seattle. I know that many of you are off all sugar, but unless you are diabetic, this could be a bit extreme. A little sugar is not going to hurt you, unless you are addicted to it, as I am to coffee and salty foods. BUT, so you know, the Mayo Clinic only allows a normal snickers bar worth of sugar a day. That’s all. Luckily, I don’t like many sweets and can forego this, but many friends have sweet-tooths.

One other thought on bias

Our biases are rampant and the goal is to become aware of them (and our assumptions) and take them into consideration when we make decisions. When we make un-considered biased decisions or decisions based from fears we are most likely to make poor decisions and mistakes. So, we need to ask ourselves, or better get the help of others to ask, what are our biases, our assumptions, our fears. We must move beyond t these to find the solution and make the best decisions.

Which decisions and why?

Whether it’s diet, activity, health, or future, let us make good sustainable decisions based on truth and not a placebo effect. 

Have a healthy rest of the week and weekend!

Patricia Jehle

www.jehle-coaching.com     patricia@jehle-coaching.com

 

New Years Wishes for You!

December 31st, 2017

I wish you More of what counts for 2018!

More love in your important relationships

Happy 2018!

How we spend our time shows what’s important to us- what is your balance between work, family, friends and self? Who do you want to invest more time in this year?

More joy in your life, in what you do and with whom you celebrate

There is a time to celebrate, celebrate life and anything else. We have a BIG birthday this month and it is with joy that we celebrate it. I can hardly wait to have that time together as a family. What do you celebrate and with whom?

and Especially More peace and contentment

The New Year is upon us full swing and one neighbor told me yesterday that it hardly feels like we had a break, which we (well most of us) did. We get over busy very fast.

I was listening to a podcast the other day and I was struck with the commentator’s note on being able to be interrupted and the value in this, as that is often where life happens. If we go more slowly, we can be more easily interrupted without fluster- and notice what is happening around us.   When we are in a slower mode, we are more likely to be at peace, too. How can you set up your day so you are flexible for interruptions?

Also, I wish you More fun

And laughter and charming stories. I love Star Wars, and am still basking in the glow of the newest episode. What is fun for you?

And More song

There is so much around us and all we have to do is tune in. What kind of music do you like to listen to?

On top of that, I wish you More art

We have a couple of friends who are artists, and another friend whose husband is one. Her house has almost every square inch of wall-space used for art, her husbands and that which the couple has collected together. My husband and I visited her apartment in Paris last October and I went home inspired. I DO have more room for more art on my walls! I even received some more art from friends for Christmas and most everything is up – just have a few more frames to buy and then I get to enjoy those special pieces. What do you do to surround yourself with beauty? There are many ways, with art at home, going to museums, or taking walks in nature. What would you like to do more of?

And Most of all, I wish you More wonderful conversations

We are social beings, and even we introverts need good conversations. Who do you like to converse with and why? Who would you like to spend more time talking with? What kinds of conversations would you like to talk about?

May you have more of what counts and less clutter- both in things and in your calendar, and more of what counts in 2018.

Patricia Jehle

www.jehle-coaching.com     patricia@jehle-coaching.com